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SilentBob's *insert witty, topical, punny remark here* Workout Log

I don't like having to make the same post twice. I reckon AM is having some box issues this evening. :nono:

8-21-08: Total Body
Squats: 210x10
SLDL: 150x10, 200x7(+5)
Incline Bench: 150x10, 200x8(+2)
Dips: 10
Hammer Low Rows: 140x10, 180x10
Chins: 8(unassisted), 10(+40lb)
DB Shrugs: 80x10
Lateral Raises: 20x10
Face Pulls: 35x10
DB Shoulder Press: 55x10
DB Preacher Curls: 30x10(x2), 25x10(x2)
Skull crushers: 50x10, 70x10
Calf Raises: 150x10, 210x10
Machine Crunches: 10(+50lb), 10(+110lb)

Narrative:
No, already tried to post it once. Blahbity blah, lifts are increasing. Blahbity blah, I can't wait for September.

Song of the Day:
Ice Cube feat. KoRn - F*ck Dying


Hot Chick of the Day:
Invalid Link Removed
 
Oh i see.......they're no longer T1's hot chicks eh?!?

I'm kidding bob, nice job buddy!! :D
 
Bonus Hot Chick Just for Terminator T1:
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Have you been watching the sarah conner chronicles?
 
Trauma1 said:
I have on man, but she tapes martha F'in stewart and Rachael Ray EVERY DAMN DAY!!! :nono:
Click to expand...

That makes about as much sense as this

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RING RING RING RING RING!!!!
 
waka waka!
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Damn banana clips......pulling the trump card are ya?!? :lol:
 
8-23-08: Total Body
Squats: 215x10
SLDL: 155x10, 205x6(+4)
Incline Bench: 155x10, 205x6(+4)
Dips: 10
Hammer Low Rows: 140x10, 180x10
Chins: 9(unassisted), 10(+40lb)
DB Shrugs: 80x10
Lateral Raises: 20x8+15x2
Face Pulls: 35x10
DB Shoulder Press: 55x10
Straight bar Curls: 50x10, 60x10
Seated Tricep Extensions: 70x10, 80x10
Calf Raises: 150x10, 255x10
Machine Crunches: 10(+110lb), 10(+110lb)

Narrative:
5 more lbs. Lifts are starting to get heavy. Tells me that I need to eat more :) huzzah!
I'm really looking forward to going back to my 4 day split. I think this month has been good for me. I think I want to start the 4 day split again on September 1st. Just in time for the real log!

Song of the Day:
KoRn feat. Ice Cube - Children of the Korn


Hot Chicks for the Terminator:
We don't discuss what she's done to herself since her days on Unhappily Ever After...
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you need to put some names to the faces of these hot chick of the day pics ;-)

keep up the good work. when are you working out this week?
 
atjnutrition2 said:
Bob, noticed any gains doing this split? I see you'll soon be back to your 4-day split.
Click to expand...

I haven't really noticed any gains during this. To be honest I wasn't expecting any either. My body just really needed a bit of a change so that I can come back hard and make some new growth happen, with some Anabolic Edge in my corner.

My weight is still hovering at 185 even though I've gotten more lax with my diet. I've started adding additional foods to my meals. A banana/greens bar with breakfast; more liberal with my sunflower seed/walnut intake. I'm gonna log the intake again during the AE log as well.

I think the main thing that I have noticed is that my size has not gone down, which is good. I was somewhat worried about that. The whole training total body every other day made me think potential overtraining but that hasn't seemed to happen.
 
Houston, we have Striations!

8-25-08 - Total Body
Squats: 220x10
SLDL: 155x10, 205x10
Incline Bench: 155x10, 205x6(+4)
Dips: 10
Rows: 100x10, 120x10
Chins: 7(unassisted), 9(+40lb)
DB Shrugs: 80x10
Lateral Raises: 15x10
Face Pulls: 35x10
DB Shoulder Press: 55x10
Straight bar Curls: 60x10, 60x10
Skull Crushers: 60x10, 70x10
Calf Raises: 150x10, 255x10
Machine Crunches: 10(+110lb), 10(+125lb)

Narrative:
Striations! That's right, the fat kid all his life now has some visible pec striations when he flexes! :head:

I was so amped when I saw em. I was just fooling around in front of a mirror before I went to the gym and my jaw about hit the floor... :jaw: <-- this guy knows what I'm talking about.

I had a power meal about 90 minutes before I trained.
1 can tuna
3 tbsp power pb (natty pb + flax seeds, honey, egg whites)
2 slices wheat bread
6 cups spinach
1 apple

It was amazing. Dinner is baked chicken breasts and brown rice, booyah!

Song of the Day:
Drowning Pool - Bodies

Anime = Berserk

Hot Chicks for Trauma:
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8-27-08: Total Body
Squats: 225x10
Leg Curls (lying down): 100x10, 120x10
DB Incline Bench: 65x10, 80x10
Dips: 10
One Arm Rows: 55x10, 70x10
W/G Pulldowns: 100x10, 120x10
Upright Rows: 120x10
Lateral Raise: 15x10
Face Pulls: 35x10
Shoulder Press: 55x10
Incline Curls: 25x10, 30x10
Close Grip Bench: 60x10, 80x10
Calf Raises: 150x10, 255x10

Narrative:
225 on squats, still feeling good. I'm liking this add 5lb thing that I've been doing. It's slowly getting heavier and I hardly notice the additional weight.

Song of the Day:
Rollins Band - Illumination

Give it a chance. You will mellow.

Hot Chicks for Trauma:
Jaime Koeppe
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SilentBob187 said:
8-27-08: Total Body
Squats: 225x10
Leg Curls (lying down): 100x10, 120x10
DB Incline Bench: 65x10, 80x10
Dips: 10
One Arm Rows: 55x10, 70x10
W/G Pulldowns: 100x10, 120x10
Upright Rows: 120x10
Lateral Raise: 15x10
Face Pulls: 35x10
Shoulder Press: 55x10
Incline Curls: 25x10, 30x10
Close Grip Bench: 60x10, 80x10
Calf Raises: 150x10, 255x10

Narrative:
225 on squats, still feeling good. I'm liking this add 5lb thing that I've been doing. It's slowly getting heavier and I hardly notice the additional weight.

Song of the Day:
Rollins Band - Illumination

Give it a chance. You will mellow.

Hot Chicks for Trauma:
Jaime Koeppe
Invalid Link Removed
Click to expand...

Looking good bob... keep it going... how are the changes for you? I bet the sleep is awesome. Also... why does T get all the hot chicks?

Adams
 
DAdams91982 said:
Looking good bob... keep it going... how are the changes for you? I bet the sleep is awesome. Also... why does T get all the hot chicks?

Adams
Click to expand...

He gets pushy and demanding if he doesn't, lol

Bonus girl for Da man, Da legend, Dadams:
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8-29-08 Total Body
Squats: 205x10
Close Grip Incline: 185x10
DB Rows: 60x10
Step-Ups: 70x10
Military: 135x10
Cable Cross Overs: 20x10
Bench Press: 185x10
Dips: 10
Assisted Pullups: 10(+40lb)
Bulgarian Squats: 30x10
Push Press: 75x10
SLDL: 135x6, 185x6, 135x10
Good Mornings: 45x10
Australian Pullups: 10

Narrative: I was lifting with my buddy (mister ed) today and decided to try out his circuit. I added in the items in bold to make it a more 'complete' circuit. It seemed to be lacking in the back department. Looking back, needs something for the biceps and the calves. Oh well, his circuit not mine :)

Anyway, his log is over here, Invalid Link Removed and I'm sure he'd love some comments/critiques from some of my favorite AMers (yous guys + crader, HI CRADER!!)

Song of the Day + Hot Chick:
Gwen Stefani + the most ridiculous song from Aqua Teen Hunger Force Colon Movie Film For Theaters

I like your booty, Gwen. Yes, this song will be stuck in your head for weeks.
 
I'd just like to say.....I like my hot chicks. That is all.


:chick:


My legendary brother Dadams deserves the hot chicks too!



Carry on with the badazz log bob! :D :head:
 
Trauma1 said:
I'd just like to say.....I like my hot chicks. That is all.
Click to expand...

I hear ya bro

Lately I can't get enough Gwen. I actually downloaded all of the No Doubt music videos, that was back when she was just for the punk/ska kids. She was all ours, ahhahaha.
 
these girls posted in the AM forums are just a bunch of teases.
according to board rules they can't even go all the way!
 
Hank Vangut said:
these girls posted in the AM forums are just a bunch of teases.
according to board rules they can't even go all the way!
Click to expand...

Sometimes a few sneak in. Jmh's classic posts come to mind. I think there were a few dirty girls hiding in there.
 
Ahhhh........Christina Aguilera......Dirrrttttyyyyy!!

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Hey thanks for the linkage...

The reason the workout is a little lacking on the mirror muscles (as explained to me) is because I need to focus on cutting right now, which this particular workout is supposedly good for... That being said, I don't mind one bit adding the things you mentioned. This is all pretty new to me, so I am not really in any position to say "well, you're wrong because of this..." Just doing what Raph told me haha.

We're doing yours Sunday, so I guess I get to see a new circuit and decide if it'd be a better idea to use yours.
 
mister ed said:
Hey thanks for the linkage...

The reason the workout is a little lacking on the mirror muscles (as explained to me) is because I need to focus on cutting right now, which this particular workout is supposedly good for... That being said, I don't mind one bit adding the things you mentioned. This is all pretty new to me, so I am not really in any position to say "well, you're wrong because of this..." Just doing what Raph told me haha.

We're doing yours Sunday, so I guess I get to see a new circuit and decide if it'd be a better idea to use yours.
Click to expand...

I wasn't thinking of it in terms of mirror muscles, more of just making it more complete. There was only one back exercise. I just want my whole body worked a little more is all.

Often times back and legs (especially legs) get overlooked by the 'Bench and Curl' lifters. They look funny.

Page 7, booyah!
 
Last edited:
haha. you'll have to excuse my internet miscommunications.

just sticking up for my circuit ;-)

like i mentioned in my thread, this is all very new to me, so knowing what makes one workout more complete than another isn't something i really have a grasp on.

sorry for the confusion. didn't mean to come off as defensive as it reads on second look.
 
Trauma1 said:
Ahhhh........Christina Aguilera......Dirrrttttyyyyy!!

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Click to expand...

She cleans up nice too.

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Trauma1 said:
I had that last pic as my avy for a while. She certainly gained some nice "assets" along the way......:p
Click to expand...

That's how I knew what pic to look for, lol
 
8-31-08 Total Body
Squats: 230x10
Gironda Leg Curls: 100x10, 120x10
DB Incline Bench: 65x10, 80x10
Dips: 10
One Armed Rows: 60x10, 70x10
Wide Grip Pulldowns: 100x10, 120x10
Seated Rows: 120x10
Lateral Raises: 15x10
Face Pulls: 35x10
DB Shoulder Press: 55x10
Incline DB Curls: 25x10
DB Hammer Curls: 30x10
Close Grip Bench: 135x10, 185x8
Calf Raises: 150x10, 255x10
Crunches: 25x10, 25x10

Narrative: That's all for now! Thanks for coming out and making this log worth keeping up with. Party's not over, just moving the the sponsored log section.
http://anabolicminds.com/forum/supplement-reviews-logs/102883-silentbob-pal-decimate.html
I hope to see you all there!


Song of the Day:
Iron Maiden - Aces High

Hot Chicks for Trauma:
Invalid Link Removed

Lovin for DAdams:
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Can I get a bump, bump?

10-1-08: Chest/Tris
5 minutes cardio elliptical

DB Incline Press: 20x10, 30x10, 40x10, 70x10, 75x10, 80x10, 85x10(PR)
super-setted with
DB Incline Flies: 5x10, 10x10, 10x10, 20x10, 20x10, 20x10, 20x10

DB Bench Press: 60x10, 65x10, 70x10, 75x10
super-setted with
DB Flies: 20x10, 20x10, 20x10, 20x10

Enter the PAIN!

Seated Tricep Extentions: 60x10, 65x10, 70x10, 75x10
super-setted with
Skull Crushers: 40x10, 50x10, 60x8, 60x6
super-setted with
Close Grip Bench Press: 40x10, 50x10, 60x10, 60x10
super-setted with
Dips: 10, 9, 9, 7

15 minutes HIIT elliptical

Dietary Totals
Meal 1
1 cup oats
2 cups skim milk
1 scoop whey isolate

Post W/O
50g WMS
20g Xtend

15 minutes later
1/2 cup oats
1 scoop whey isolate

Meal 3
1 can tuna
2 slices whole wheat bread
6 cups spinach
1/4 cup sunflower seeds
1 apple

Meal 4
1 can tuna
2 slices whole wheat bread
1/4 cup sunflower seeds
1 apple

Meal 5
1 can tuna
2 slices whole wheat bread
6 cups spinach
1/2 cup sunflower seeds

Meal 6
3 whole eggs
3 egg whites

Later
2 tbsp Fish oil

Totals:
3439 calories
262g protein
339g carbs (77 fiber/83 sugar)
115g fat (62 poly/29 mono)

Narrative:
I destroyed those 85s today. Take that iron! After chest I tried my 'tricep exploding gigantic set.' Needless to say, I couldn't stop laughing after only hitting 7 dips on that last set. My tris were so tight after that, it was great!

Song of the Day:
Motley Crue - Same Ol' Situation
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Hot Chick of the Day:
Invalid Link Removed
 
10-3-08: Legs

5 minutes elliptical
5 minutes stretching

Squats (Smith): 95x10, 135x10, 185x5, 225x5, 275x5, 315x3
Gironda Leg Curls: 40x10, 60x10, 90x10, 110x10, 110x10, 60x10(hold for 4 seconds)
One Legged Calf Raises: 60x10, 75x10, 90x10, 105x10
Walking Lunges: 40lbsx20 steps, 80lbsx20 steps, 80lbsx20 steps, 80lbsx10 steps

15 minutes HIIT elliptical
5 minutes stretching

Narrative:
The workout log doesn't get the love of the sponsored logs. Gives me a chance to listen to new music and review new 'material' for hot chicks of the day.
 
SilentBob187 said:
10-3-08: Legs

5 minutes elliptical
5 minutes stretching

Squats (Smith): 95x10, 135x10, 185x5, 225x5, 275x5, 315x3
Gironda Leg Curls: 40x10, 60x10, 90x10, 110x10, 110x10, 60x10(hold for 4 seconds)
One Legged Calf Raises: 60x10, 75x10, 90x10, 105x10
Walking Lunges: 40lbsx20 steps, 80lbsx20 steps, 80lbsx20 steps, 80lbsx10 steps

15 minutes HIIT elliptical
5 minutes stretching

Narrative:
The workout log doesn't get the love of the sponsored logs. Gives me a chance to listen to new music and review new 'material' for hot chicks of the day.
Click to expand...

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**SKEET, SKEET, SKEET**

There you go... The Danimal is loving all over your workout log..... Now. :D

Adams
 
DAdams91982 said:
Invalid Link Removed

**SKEET, SKEET, SKEET**

There you go... The Danimal is loving all over your workout log..... Now. :D

Adams
Click to expand...

Invalid Link Removed
 
10-4-08: Shoulders
5 minutes cardio

DB Arnold Press: 20x10, 30x10, 40x10
DB Shoulder Press: 60x10, 65x10, 70x9, 70x9

Rear Delt Raises: 5x10, 10x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 10x10, 10x10

Military (front): 65x10, 95x10, 95x10, 115x5
super-setted with
Military (back): 65x10, 95x10, 95x8(+2), 115x5

Bradford Press: 70x10, 80x10, 90x10

15 minutes HIIT elliptical
5 minutes stretching

Narrative:

I thought I had gotten weaker since I stopped taking Anabolic Edge. For some reason I thought that my last set of DB Shoulder Press last week was a set of 10 w/ 75lb DBs. Thank goodness I log this stuff, cause my last set last week was 70x10. That's right, I got the 70s up for two sets of 9! Still getting stronger! YEAH BOI! I forgot about Face Pulls but it's ok, hit higher weight on military AND went up on shoulder press.

Today is probably my last day of gains for probably a few weeks. I'm off from training tomorrow and I'm starting CKD on Monday. With my love of carbs, I know that the break-in period is going to be hell for me. I am stronger than Carbs though dammit! I think if I keep my fiber high and my total carbs beneath 100/day I should be good.

Refeed's will be incredible though and here's why:

I am going to be able to purchase P-Slin from my work for $27. That is not a typo. I'm planning on incorporating that in my training on the refeed days, as well as my anabolic pump stash.

I am seriously getting excited just thinking about the intensity of the workouts on those 2 days...
 
SilentBob187 said:
10-4-08: Shoulders
5 minutes cardio

DB Arnold Press: 20x10, 30x10, 40x10
DB Shoulder Press: 60x10, 65x10, 70x9, 70x9

Rear Delt Raises: 5x10, 10x10, 10x10, 15x10
super-setted with
Lateral Raises: 5x10, 10x10, 10x10, 10x10

Military (front): 65x10, 95x10, 95x10, 115x5
super-setted with
Military (back): 65x10, 95x10, 95x8(+2), 115x5

Bradford Press: 70x10, 80x10, 90x10

15 minutes HIIT elliptical
5 minutes stretching

Narrative:

I thought I had gotten weaker since I stopped taking Anabolic Edge. For some reason I thought that my last set of DB Shoulder Press last week was a set of 10 w/ 75lb DBs. Thank goodness I log this stuff, cause my last set last week was 70x10. That's right, I got the 70s up for two sets of 9! Still getting stronger! YEAH BOI! I forgot about Face Pulls but it's ok, hit higher weight on military AND went up on shoulder press.

Today is probably my last day of gains for probably a few weeks. I'm off from training tomorrow and I'm starting CKD on Monday. With my love of carbs, I know that the break-in period is going to be hell for me. I am stronger than Carbs though dammit! I think if I keep my fiber high and my total carbs beneath 100/day I should be good.

Refeed's will be incredible though and here's why:

I am going to be able to purchase P-Slin from my work for $27. That is not a typo. I'm planning on incorporating that in my training on the refeed days, as well as my anabolic pump stash.

I am seriously getting excited just thinking about the intensity of the workouts on those 2 days...
Click to expand...

Since you seemingly forget parts of your log..... I give you two of my favorite things in one...

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Adams
 
DAdams91982 said:
Since you seemingly forget parts of your log..... I give you two of my favorite things in one...

Invalid Link Removed

Adams
Click to expand...

Hola chica, me llamo Esteban. Me gusta tu chichis.
 
I think I might incorporate fats and proteins into my photo shoot diet versus using carbs. I hear that you lose the cravings and keep focused better. Who knows..
 
crader said:
I think I might incorporate fats and proteins into my photo shoot diet versus using carbs. I hear that you lose the cravings and keep focused better. Who knows..
Click to expand...

How far out is the photoshoot?

I've heard that too. Lose the cravings, not hungry as often, and eventually gain strength and size while being keto.
 
heres the bitter irony for me in the keto diet... i'd have to go a month into the keto diet in order to gain the focus needed to go a month into the keto diet...
 
Here's my Keto plan for the next ??? weeks.

Keto days M-F

2280 calories
171g protein
177g fat

Refeed Day - Saturday

4914 calories
860g carbs
184g protein
82g fat

Refeed Day - Sunday

2867 calories
430g carbs
179g protein
47g fat

Needless to say, this looks all sorts of awful. I'm gonna need the help of a lot of hot chicks and some sweet jams. Hank, DAdams, and especially Trauma, I'm calling in some favors. Bob needs some hot chick loving to make it through this one.
Post away! :chick:
 
Keto Day 1: Back
5 minutes bike

Assisted Pullups: 10(+25lb), 9(unassisted), 6(unassisted), 6(unassisted)
Deadlift: 135x10x4
Hammer Strength Iso Low Row: 90x10, 140x10, 180x10, 180x8
High Row: 240x3, 220x5, 200x5, 180x5

DB Incline Curls: 20x10, 25x10
super-setted with
Hammer Curls: 20x10, 25x10
super-setted with
Supine Grip EZ Curl: 45x10, 45x10

Dietary Totals:
Meal 1
3 whole eggs
3 egg whites

Post W/O
20g Xtend

30 minutes later
1 can tuna
1 cheese stick
1/4 cup sunflower seeds

Meal 3
1 can tuna
1 cheese stick
6 cups spinach
1/4 cup sunflower seeds

Meal 4
1 can tuna
1 cheese stick
6 cups spinach
1/4 cup sunflower seeds

Snack
1/4 cup sunflower seeds

Meal 5
3oz ground beef
1/4 cup shredded cheese
2 tbsp fish oil

Later
1/2 cup walnuts

Totals:
2643 calories
227g protein (too high)
58g carbs (26fiber/9sugar) = 32g impact carbs
167g fat (85poly/31mono/38sat) (too low)

Narrative:
Already feeling weak during todays workout. I haven't gotten enough fat in today. I figured out an easy fix, no more egg whites. From now on, I'm just doing whole eggs. This is gonna be fun!

It's been so long since I've eaten straight cheese. I missed it a lot. The Spinach is included just to add more fiber into my diet. There is no suger and only 1g impact carbs per 4 cups of spinach so I think it's a good choice.

Hot Chicks for Keto Bob:
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