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Bob Log - 2010

Inarius said:
I squat then I do accessory work to help my squat... like lunges/step ups/ front squats/ good mornings... things of that nature. I will try mixing it up however in the next few months after my next meet.



Lol thanks man. I am not really concerned with hypertrophy in my posterior chain just strength. My legs have always just been monstrous... It can be a blessing and a curse.
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I feel you.. I am pushing 28s and the only place I can find that sells jeans that fit in waist and legs is American Eagle.
 
DAdams91982 said:
I feel you.. I am pushing 28s and the only place I can find that sells jeans that fit in waist and legs is American Eagle.
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ha yeah... pants shopping day sucks. My girlfriend hates going with me to look for new jeans. It takes forever.
 
Back:

Lat Pulldown: 70x12, 70x12

Pullups: 16, 10, 10

DB Rows: 70x10, 70x10, 80x10, 80x10, 50x10

Hammer Grip Lat Pulldown: 100x14, 100x12, 125x10, 150x6, 100x10

Close Grip Pullups: 6

Cable Rows: 100x10x4

Close Grip Pullups: 6

Back Extensions: 10

Narrative: I should note that I've recently joined a new gym so I'm still trying to acclimate myself to the surroundings.
 
SilentBob187 said:
Back:

Lat Pulldown: 70x12, 70x12

Pullups: 16, 10, 10

DB Rows: 70x10, 70x10, 80x10, 80x10, 50x10

Hammer Grip Lat Pulldown: 100x14, 100x12, 125x10, 150x6, 100x10

Close Grip Pullups: 6

Cable Rows: 100x10x4

Close Grip Pullups: 6

Back Extensions: 10

Narrative: I should note that I've recently joined a new gym so I'm still trying to acclimate myself to the surroundings.
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probably the meanest b@d@$$ in that gym, Oh Silent One.
 
New gyms are always a source of new energy and a little confusion.
 
RUN!

30°F, Windy
4 miles
34:40

Run time sucked. It's cold. I'm ready for warmer weather.
 
orbitron3000 said:
amen, brothaman. freakin white out here in central pa.
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Sucks dude.

I was rockin' a half-pack of Certs while running. :damnit1:

And yes, I know you all wanted to know that. Small price to pay to be a legend. At least I'm not posting peen pics like ole Met. Congrats on the engagement r-tard. When we hitting up Vegas and trying to talk you out of it?
 
Chest:

DB Incline Press: 65x15, 70x12, 75x10, 80x8

Cambered Decline: 95x15, 135x12, 185x6, 135x18

Flat Bench Smith: 85x13, 105x10, 125x10, 145x8, 165x5

Pushups: 20

Working primarily on form/slow controlled movements today.
 
Yeah i am doing the 2-1-4-1 tempo right now on my lifts my weights have dropped by about 40-50% Still failing at those levels too. Got to grow the muscle while babying the tendons for a bit. Muscles are friggin toast after it though. Takes a lot more concentration to keep the lifts slow.
 
SB... you wanna run the Marine Corps Historic Half Marathon? It's May 16th in Fredericksburg, VA. Just a thought, anyways I'll be doing it.

Here's the link to it... Invalid Link Removed
 
good workout SB. Glad to see you back at it brother. Been missing you round these parts!!!
 
Leg Day Part 1 (1500-1700):

Leg Extensions: 45x15, 45x12, 90x10, 90x10

Leg Curls: 10x70, 10x70, 10x70, 6x120

Leg Press: 225x12, 315x10, 360x10, 405x6, 405x6

Leg Day Part 2 (2130-0000):

Vertical Leg Press: 90x12, 180x10, 270x10, 360x6, 360x5

DB Lunges: 30sx8, 30sx8, 30sx8, 30sx10

Front Squats: 95x10, 135x10, 185x8, 185x6

Leg Extensions: 45x10, 90x8, 90x8, 45x10, 45x10, 45x10

It's bedtime, I'm a bit worn out.
 
SilentBob187 said:
Leg Day Part 1 (1500-1700):

Leg Day Part 2 (2130-0000):

It's bedtime, I'm a bit worn out.
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After 2 leg sessions in 1 day...... I'd imagine you should be somewhat worn-out. You freakin' machine you!!

Gute Nacht Bruder. :yawn::sleeping:
Rest well.
 
No kidding great stuff SB! Get them wheels for me while I can't! I am really missing my leg work. Funny I used to HATE legs.
 
Shoulders:

Seated Military: 135x10, 155x10, 175x8, 185x6, 135x12

DB Lateral Raises: 15x10, 15x10, 20x8, 10x12

Face Pulls: 35x10, 50x10, 50x10, 50x10

In & Out. Trained at the old gym. It smelled like they had a septic system problem or something. Smelled pretty f*cking horrible.
 
Can't believe you didn't link me mfker.

Remember, you can't kill the metal, the metal will live on.

[ame="http://www.youtube.com/watch?v=qR7U1HIhxfA&feature=PlayList&p=6B7E5EB89697AB17&playnext=1&playnext_from=PL&index=32"]YouTube- The Metal - Tenacious D[/ame]
 
Man those are indeed great numbers on the Military's!
 
Sunday - Arms:

Close Grip Bench

Dips/Weighted Dips

Seated Tricep Extensions

Incline Curls

Today - Back:

Close Grip Pullups: 12, 10

Weighted Pullups: 45x3, 45x4, 45x4, 25x8, 25x7, 25x7

Pullups: 10, 10

*DB Rows: 25x10, 40x10, 40x10, 50x10, 50x10, 30x10

Back Extensions: 10, 10, 10

Seated Cable Rows: 50x10, 75x10, 100x10, 100x10, 75x10

Close Grip Pullups: 5, 6

* Re-learning how to do these to increase my lat width. Form > Weight pulled.
 
Chest:

Incline Bench: 135x15, 155x12, 185x6, 205x3
SS
DB Incline Flies: 20x10, 20x10, 20x10, 20x10

Flat Bench: 135x15, 155x10, 185x5, 135x12
SS
DB Flies: 20x10, 20x10, 20x10, 20x10

Pushups: 25, 20, 25, 25
 
Nice Work SB! Keep on killing it Bro!
 
Legs:

Leg Extensions: 45x12x3

Leg Curls: 70x10x3

Squats: 95x12, 135x12, 185x8, 225x4

Vertical Leg Press: 135x10, 225x10x3

Narrative: Re-learning how to do squats today. Benefits of an old school gym is that the owner is a former body builder. Everything is about slow/strict form and maximizing growth, not explosiveness.
 
SilentBob187 said:
Legs:

Leg Extensions: 45x12x3

Leg Curls: 70x10x3

Squats: 95x12, 135x12, 185x8, 225x4

Vertical Leg Press: 135x10, 225x10x3

Narrative: Re-learning how to do squats today. Benefits of an old school gym is that the owner is a former body builder. Everything is about slow/strict form and maximizing growth, not explosiveness.
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B gonna get HYUGE!
 
If you want a good place to get info on form for specific movements SB go on youtube and search for "Ripptoe" his squating demonstrations are awesome.
 
Got sick on Leg Day, I was out of commission for 2 days.

Lost 4 lbs.

Back yesterday

Chest Today:

Bench Press:
135x12, 185x8, 205x2, 225x2+205x2, 185x7

Incline Bench:
95x12, 135x12, 155x10, 185x8, 135x9

Incline Flies:
20sx10, 30sx6

Still trying to get back to 100%
 
SilentBob187 said:
Pizza AND Pasta yesterday, I think I was able to stop the shrinkage. :439:
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A little comfort food to soothe your sickness, eh?

You get better and get back in that gym and give it "what for" man!!:head:
 
Hair of the dog that bit me last week.

Legs:

Warmups - Leg Extensions and Leg Curls

Squats*: 95x12, 135x12, 185x10, 185x10, 185x10, 135x12

*= All with form under constant scrutiny from the former bodybuilder that owns the gym.

Vertical Leg Press: 225x10, 225x10, 315x9, 225x10

Leg Extensions: 45x10, 45x10, 45x10

Leg Curls: 40x10, 50x10
 
Back:

Pullups: 20, 10, 45x4, 45x4, 45x5, 25x8, 25x6, 10

Cable Rows: 70x15, 100x15, 140x10, 180x6, 180x6, 120x10

DB Rows: 20x10, 40x10, 60x10

Short & Schweet
 
orbitron3000 said:
still doin the "slow and tear your muscles to sh!t" bodybuilding method of lifting?
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On the rows and latter sets of pullups, yes. For the first two sets of pullups, I was more or less checking that I could still do 20 per PFT reqs.
 
Chest:

DB Incline Press: 20x20, 35x20, 50x12

Bench: 95x15, 135x12, 185x8, 225x2+185x4, 185x8

Incline Bench: 95x10, 135x10, 155x10, 185x6+135x6, 135x10

DB Flies: 20x10
 
Do those super slow reps make you infinitely more sore than standard cadence reps of say 2-1-2 does?
I've never experimented with really slow reps before. I've always lifted very explosively myself.
More like 1-0-1. :lol:
 
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