delsolrob has returned...time to get back into shape

[delsolrob]

I've been gone too long! it's not that I've been out of the gym for months, but I haven't been hitting it as hard as I need to be.

my strength is really down, but I'm hoping to get some strength and size back soon.

I'm not really focusing too much on supplements right now, but I'm sticking with the basics:

fish oil
creatine mono
cit malate
beta alanine
WPI
BCAA

workout schedule:
Sunday: back + bi's + light legs + abs
monday: cardio
Tuesday: shoulders with light chest
Wednesday: Legs + core
Thursday: I play in a league
Friday: chest + tri's + core
Sat: cardio

[delsolrob]

todays workout:
Squats:
145 x 10
185 x 10
215 x 8
235 x 6
275 x 3
315 x 1 + 225 x 5

calf raises: body weight plus
120 x 15
160 x 10
180 x 8
200 x 6 + 120 x 8

isolateral leg curls:
70 x 12
90 x 10
100 x 8
100 x 8 + 70 x 4

isolateral leg extension:
70 x 10
80 x 10
90 x 8
100 x 6 + 60 x 8

30 lunges with olympic bar on my shoulders
30 reverse lunges

15 minutes of cardio

notes for the day: I've been working on reducing my carb intake and my gym time has suffered by an incredible amount. I chowed down on about 100g of complex carbs a couple hours before I hit the gym today and this was the best workout I've had in a while.

[delsolrob]

todays workout - CHEST Day!
Incline DB Squats:
90 x 10
105 x 8
115 x 4
100 x 7

HS Isolateral Incline:
70 x 15
90 x 10
115 x 6
125 x 4
125 x 4 + 80 x 5

Isolateral cable press:
90 x 12
120 x 8
140 x 5
150 x 4 + 110 x 4 + 90 x 3

dips:
BW x 12
BW + 45 x 8
BW + 45 x 6
BW + 45 x 5

isolateral DB shoulder press:
45x8x3

HS shrugs:
90 x 12 x 3

reverse grip curls - ez bar:
50 x 15
60 x 12
70 x 10 + 40 x 8

tri pushdowns:
90x12
100x10
110x8
120x6
120x5 + 90x6

Todays Notes:
I felt really great working out today! amazing energy and I really felt like my strength is coming back.

[delsolrob]

Saturdays Leg workout:

bosu squats:
95 x 12
135 x 10
185 x 6
185 x 6
185 x 5 + 135 x 4

squats:
275 x 4 x 3

calf raises:
BW + 140 x 15
bw + 160 x 15
BW + 180 x 12 x 2
BW + 200 x 8

[delsolrob]

mondays back routine:

BB rows:
135 x 12 x 2
155 x 9
175 x 7
185 x 4

suitcase deadlift (olympic bar):
95 x 12 x 2
105 x 10 x 2

w/ DB:
95 x 10
85 x 12

WG lat pull down:
170 x 15
230 x 10
270 x 5
270 x 4 + 190 x 6

isolateral HS Low Row:
70 x 15
90 x 12
115 x 10
135 x 8 + 90 x 5

reverse flies:
25 x 10 x 3

reverse grip girls:
3 sets, can't remember weight or reps

[thundergod]

Nice set-up Rob. Time to jack up the strength.

It's good to have you back. You've been missed my brotha.

Now KILL those weights!!!

[metroba]

Good to see ya back mah man! We've miss ya around here. Now do it big!

[GMG760]

Good to see ya brudda!

[delsolrob]

thanks for joining guys! It's good to be back...I'm very motivated to get the numbers where they need to be.

I'll get a photo up tonight or tomorrow to show a baseline...I'm a little ashamed of where I'm at right now though! weight is still at 194, but the BF isn't great.

[FlawedGrunt]

FXCK YES! LETS GET IT DONE BROTHER!

EDIT: You repped and asked if i had a log going on... here it is! http://anabolicminds.com/forum/suppl...ns-2010-a.html



-

[Silver3CSRT8]

Let the past be the past. Focus on the future. You gotz dis!

[delsolrob]

my main goal for tonight is to get 315 up more than once on my squats! gonna be heading out of the office here in a few minutes to hit the gym...getting fired up!

[FlawedGrunt]

my main goal for tonight is to get 315 up more than once on my squats! gonna be heading out of the office here in a few minutes to hit the gym...getting fired up!

BRRRRRRING IT!

[delsolrob]

todays workout...legs!

Squats:
145 x 12
215 x 8
275 x 5
315 x 1.5 + 225 x 5 (knew that if I went all the way down on #2 that I wouldn't have been able to come up...totally dissapointed, but I'll get it next week)

calf raises (bw +):
160 x 15
180 x 12
200 x 10 + 160 x 6

isolateral leg extension:
70 x 12
95 x 9
105 x 7
110 x 5 + 80 x 5

isolateral leg curls:
80 x 12
90 x 10
100 x 8
110 x 7 + 80 x 6

2 sets of traveling lunges...across the gym.

misc abs, some plyometrics, and ladder drills.

[metroba]

Wow man. Gnarly #s for being out of the game for so long!

[delsolrob]

thanks Rob! I've actually come up quite a bit...I was struggling with 185 a little over a month ago! strength is coming back

[metroba]

thanks Rob! I've actually come up quite a bit...I was struggling with 185 a little over a month ago! strength is coming back

werd up Robdizzle.


p.s. Sexy reps comn your way!

[delsolrob]

OK guys, I'm adding a little bit to the arsenal of goodies!

First, I've really been eyeing Anadraulic State GT and think I'm gonna give it a go. I just placed an order and I'm looking forward to trying the strawberry lemonade flavor! after reading up a little, I think I'll try adding anadraulic pump with it next month...I like the idea of the geranium extract without adding more Caffeine! this will also give me a baseline so I can judge their synergy.

Second, some super cissus RX. there's been some good sales on it and I want to keep my shoulder and knee happy

[metroba]

OK guys, I'm adding a little bit to the arsenal of goodies!

First, I've really been eyeing Anadraulic State GT and think I'm gonna give it a go. I just placed an order and I'm looking forward to trying the strawberry lemonade flavor! after reading up a little, I think I'll try adding anadraulic pump with it next month...I like the idea of the geranium extract without adding more Caffeine! this will also give me a baseline so I can judge their synergy.

Second, some super cissus RX. there's been some good sales on it and I want to keep my shoulder and knee happy

Hell yeah man! Nice choice! Way to make a comeback!

[delsolrob]

gotta love fridays! not only is it the end of the work week, but it's also my chest day gotta love hit'n those incline DB's!!!

looking forward to some good #'s tonight!