Bob Log - 2010

thundergod said:
I've always lifted very explosively myself.
More like 1-0-1. :lol:
Click to expand...

The way it was explained to me, is that by being explosive like that, you're taking a lot of the muscle out of the lift. You're exerting more power, but you're not really activating all of the muscle.

On bench for example; if you explode up, you're taking out most of the muscle because you're only really "lifting" for that first two inches off your chest where you explode up, the rest of the way is just guiding the bar back up.

Very Basically: Training for growth(slow) vs. Training for strength/power(fast).
 
I think it depends n the weight being used and the form. You can exercise mind muscle connection on a 1-0-1 however I think TG is probably more like .25-.5 up and down. As long as you keep steady control of the bar and don't use momentum. Also once you get to a certain weight even lifting explosively is still a slow movement. There is a lot more lactic acid build up off of the slow reps and man you can be sore for days. TG uf you want to give it a shot I would recomend GVT (German Volume Training) I think you would like that one. Tempo is 2 seconds up, 4 seconds down. 10 sets of 10 with 60% of max, 1 exercise supersetted with another exercise for an opposing bodypart. Splits are Chest/Back, Quads/Hams, biceps/triceps then finish of shoulders. You will be destroyed for a day or two after that. Right up your ally. Intensity is insane, you don't move up in weight until you can complete the 10 sets of 10. So you end up failing on 5-6 sets as you build up to it.
 
Ran the 2.7 last night.

Tonight
Legs:

Squats: 95x12, 135x12, 155x12, 185x10, 185x12, 225x5

Leg Press: 225x10, 315x10, 405x8, 545x3+365+5
 
Hope all is well Bro.
 
March 3rd
Back

Pullups: 15, 10, 5x45lb, 2x70lb, 4x45lb, 5x45lb, 5x35lb, 5x35lb, 8x25lb, 10

Seated Cable Rows: 10x100, 10x125, 10x150, 8x175, 10x100, 10x50

Close Grip Pullups: 8, 8, 7, 8

I like pullups. New PR in there too, 70lb pullups, f*ck yeah! Wide grip too suckas!

March 4th

3.2mi run.

March 5th
Nothing today (DAMMIT,) chest tomorrow after work.
 
Army Guy said:
way to go on the pull-ups bro!!!! 70 lbs, you are a pull up beast!!!
Click to expand...

Danke

With pullups there's only one way to go, up. :439:
 
3-6-10

Chest

DB Incline: 20x20, 30x20, 65x12, 75x12, 85x8, 80x9

Incline Flies: 10x12, 15x10, 20x10, 25x8

Dips: 10, 10+45lb, 10+90lb, 10+90lb, 8+135lb, 5+135lb, 10+90lb, 10+45lb, 15

BOOM-SHACKA-LACKA!
 
Army Guy said:
holy crap SB!!!! Great dips brother!!!! Isn't that a PR????
Click to expand...

Yep yep, feeling kinda good about that right now. Had a T-bone and baked potato to celebrate.
 
3-08-10

Legs

Leg Extensions: 45x12, 45x12, 45x12
SS
Leg Curls: 60x10, 60x10, 60x10

Squat: 45x10, 95x10, 135x15, 135x15, 135x15, 135x15

DB Lunges: 40sx10, BWx10, 40x10

Leg Extensions: 45x14, 45x15, 45x15, 45x15
SS
Leg Curls: 60x10, 70x10, 80x10, 70x10

I should note that on the Leg Extensions I do 3-5 with toes turned in, 3-5 toes out, and 3-5 toes straight ahead to try to hit the heads of my quads at a few different angles. If you haven't tried this before I recommend it.

I was an honorary member of the 'Ministry of Silly Walks' after today's lift, even though the numbers weren't anything impressive. I wasn't going for high weight today, deal with it. :)

Epica - Burn To A Cinder

I've been listening to a lot of Epica lately. Simone's got some lungs on her.
 
Man squats after a little pre-exhaust, you don't have to go heavy besides those of us who follow know you are working on squat form... Way to smash it and hit those high reps.
 
3-10-10

Back ATTACK!:

Pullups: 20, 10, 5x45lb, 2x70lb, 2x70lb, 5x45lb, 5x45lb, 6x35lb, 6x35lb, 8x25lb, 7x25lb, 9
FYI - Total: 85 pullups! BOOM-SHAKA-LAKA!!

DB Rows: 20x10, 40x10, 50x10, 60x10, 70x10

Cable Rows: 50x10, 100x10, 150x6, 150x6, 100x10

Close Grip Pullups: 8, 7, 6

Narrative: I was feeling like sh*t today. Had to go to the store an hour earlier than normal after closing last night and just being in a generally grumpy mood all day put me in a "Bob will destroy some weights," kind of mood. Needless to say, Bob delivered. Riding high now on some tuna steak and cod fillets that we cooked up with some cubed potatoes.

METALLICA - BATTERY!

No time to stop now, all carbed up. Gonna let it marinade for another 30 and get a run in. YEAH!!!!!!

Throwin the goat to all my brahs and brahdets that are still following along.
Invalid Link Removed
 
Always following even if not always posting here Silent Bob.

I will say that you're a pull-up/dipping machine dude!!!
Incredible weights used on these. Way to go O Silent One!!! :notworthy: :clap2:
 
3-11-10

Chest:

Bench: 135x10, 185x10, 185x10, 225x2, 225x2+185x6

DB Incline: 65x10, 75x10, 85x6

Dips: 20, 10+45lb, 10+90lb, 5+135lb, 10+90lb

Pec Dec: 75x10, 100x8, 75x10, 75x10
 
3-12-10

Chiro in the morning followed by 30 minutes of intervals on a recumbent bike. 2 minute at good pace, 1 minute as fast as I can, repeat. Apparently it was 9 miles. Did a few sets of crunches and whatnot this evening because I need to keep my situps high for PFT.
 
3-13-10

Last Minute Arm Day

Close Grip Bench: 135x12, 185x6, 185x6
Cable Push Downs: 60x20, 80x10, 100x10, 120x10
Burnout BW Dips: 25, 15

Cable Curls: 50x10, 70x10, 90x10
Supine Grip EZ Curls: 45x10, 45x10, 45x10
SS
Incline Hammer Curls: 20sx10, 20sx6, 20sx6
 
3-14-10

Legs:

Squats: 135x10, 185x5, 225x3, 255x1, 285x1, 315x1, 345x0 (missed), 225x5
Vertical Leg Press: 225x10, 315x8, 315x8
Leg Curls: 45x15, 45x15, 45x15, 45x15 (alternating 5reps toes in, out, and straight)

I went past parallel on 345 and got stuck in the hole. Oh well, still happy that I was able to get 315 for 1.

Buddy I was training with, newb on this forum, put up 585 for 1. I think we're going to try to get the video posted (his lift,) at some point. Stay tuned.
 
Army Guy said:
Nice!!! And love the new Avi SB!!
Click to expand...

That swole up toad is cool, isn't it?

There used to a be guy on here with an avi of a hulked out squirrel that said, "Don't fukk with my nuts!!"




Invalid Link Removed

That was hilarious.
 
SilentBob187 said:
3-14-10

Legs:

Squats: 135x10, 185x5, 225x3, 255x1, 285x1, 315x1, 345x0 (missed), 225x5
Vertical Leg Press: 225x10, 315x8, 315x8
Leg Curls: 45x15, 45x15, 45x15, 45x15 (alternating 5reps toes in, out, and straight)

I went past parallel on 345 and got stuck in the hole. Oh well, still happy that I was able to get 315 for 1.

Buddy I was training with, newb on this forum, put up 585 for 1. I think we're going to try to get the video posted (his lift,) at some point. Stay tuned.
Click to expand...
Way to smash dat shit SB!! :chairshot:

It's always cool to workout with someone stronger than yourself. It makes for some friendly competitions. You will find yourself attempting heavier weights than normal.
 
SB you are steadily rocking it in here. Great lifts, your back work always impresses me!
 
Shoulders:

DB Shoulder Press: 20x20, 30x20, 40x20, 50x10, 60x10, 70x6, 70x9, 50x20

Upright Rows: 55x10, 65x10, 95x10, 95x8

45° Front Delt Barbell Raises: 45x10, 55x10, 65x6, 45x8(5 second hold,) 45x8(5 second hold,) 45x2(10 second hold)

DB Bent Over Rear Delt Raises: 10x15, 15x10, 20x10, 30x8

DB Lateral Raises: 10x10, 10x3
SS
DB Standing Rear Delt Raises: 10x6, 10x10

Spent.
 
Holy DB's SB!!!! Way to smash it through the roof brother. Look out woulrd, cannon ball's of steal have been born!!
 
3-16-10

Back

Pullups: 20, 10, 5+45lb, 4+45lb, 2+75lb, 4+45lb, 4+45lb, 7+25lb, 10
Total: 66

DB Rows: 20x20, 40x10, 60x10, 70x10, 40x15

Seated Cable Rows: 70x20, 100x15, 120x12, 140x10, 160x8, 180x6

10 minutes interval cardio on recumbent bike (1 min max, 1 min reg)

My head hurts.
 
SilentBob187 said:
3-16-10

Back

Pullups: 20, 10, 5+45lb, 4+45lb, 2+75lb, 4+45lb, 4+45lb, 7+25lb, 10
Total: 66

DB Rows: 20x20, 40x10, 60x10, 70x10, 40x15

Seated Cable Rows: 70x20, 100x15, 120x12, 140x10, 160x8, 180x6

10 minutes interval cardio on recumbent bike (1 min max, 1 min reg)

My head hurts.
Click to expand...

mine exploded in awe after lookin at those weighted pullups...re-f#ckin-diculous.
 
Weight was 175lb this morning by the way. Sorry for leaving that part out.
 
I second that!
 
Push/Pull:

DB Incline: 20x20, 30x20, 40x15, 60x15, 70x13, 80x12
SS
Cable Rows: 50x20, 75x12, 100x12, 125x12, 150x10, 150x10

DB Bench Press: 30x20, 50x15, 60x12, 70x12
SS
DB Rows: 30x20, 50x10, 50x10, 50x10

Dips: 10, 10, 10
SS
Pullups: 10, 5, 5

I've been sick for a week so I figured I'd make up for lost time and do a push/pull to get back in the game. I like how I can do super-sets at this new gym and not have to worry about losing a bench/piece of equipment.

Motivational Music to Move More Massive Metal:
 
super sets are one of my favorite things to do -- compresses so much into so little. it's like goin 100% straight for the workout.
 
Yes i agree suypersets are awesome especially for opposing muscle groups!
 
CC, the party's over here:

Invalid Link Removed
 
You must log in or register to reply here.
Back
Top