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

FlawedGrunt said:
Damn those dips are sick brother!
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thanks FG! buying a weight belt was a great investment! looking forward to the day I can do weighted WG pull ups :thumbsup:
 
delsolrob said:
thanks FG! buying a weight belt was a great investment! looking forward to the day I can do weighted WG pull ups :thumbsup:
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They are a b!tch aren't they! I can only do like 4-5 with a plate correctly. I have to work with a 25 which is still super hard! You get super good contractions in your lats though. It makes it so you CANT cheat. You have the weight holding your back straight.
 
mondays Back workout:

bent over BB rows:
135x15
175x10
225x4 (last one had really crappy form)
185x6
135x10

deads:
185x10
275x8
315x7
365x4
275x4 + 185x6 (I was dead)

WG Lat Pull downs (machine):
190x12
230x9
275x5 (lost my grip)
290x4 (again, I lost my grip) + 230x3 + 170x8

HS Isolateral Low Row:
90x10
135x8
170x6 (actually did 7 on the left side...weird!)
170x4 + 135x4 + 90x4 + 45x9

DB reverse flies:
25x10x2

Notes:
I was amazingly stoked about hitting 365 on my dead lifts! I was a little afraid that doing the rows first would weaken my dead lifts, but it worked out very well. I did need to use wraps on my dead lifts though...grip was gone halfway through, and my lat pull downs suffered from loss of grip as well.

I'm really happy with my strength, but I'm really getting frustrated with my work schedule...and the effects it has on my diet! I was hoping for more of a recomp than what's happening. I meant to make it to the gym last night, but I ended up working in the lab from 8am to after 9pm. My GF has really stepped up to the plate, and I felt lucky to come home to a hot dinner...but she's still not understanding macros yet. and, she thinks 20g of protein is a lot for one meal (still working on this). I understand these are things I need to take control of, but I just can't make the time...unless I'm willing to give up sleep completely (not good for health, strength, or career)
 
tonights workout - Legs:

squats:
145x12
225x8
275x5
335x2
315x2 + 225x4 + 185x5 + 135x8

calves - BW +:
140x15
180x10
190x9
200x8 + 160x6 + 130x5

isolateral leg curls:
70x12
100x8
100x8 + 70x 6 + 50x8

lunges and some agility drills on the ladder.
 
delsolrob said:
mondays Back workout:

bent over BB rows:
135x15
175x10
225x4 (last one had really crappy form)
185x6
135x10

deads:
185x10
275x8
315x7
365x4
275x4 + 185x6 (I was dead)

WG Lat Pull downs (machine):
190x12
230x9
275x5 (lost my grip)
290x4 (again, I lost my grip) + 230x3 + 170x8

HS Isolateral Low Row:
90x10
135x8
170x6 (actually did 7 on the left side...weird!)
170x4 + 135x4 + 90x4 + 45x9

DB reverse flies:
25x10x2

Notes:
I was amazingly stoked about hitting 365 on my dead lifts! I was a little afraid that doing the rows first would weaken my dead lifts, but it worked out very well. I did need to use wraps on my dead lifts though...grip was gone halfway through, and my lat pull downs suffered from loss of grip as well.

I'm really happy with my strength, but I'm really getting frustrated with my work schedule...and the effects it has on my diet! I was hoping for more of a recomp than what's happening. I meant to make it to the gym last night, but I ended up working in the lab from 8am to after 9pm. My GF has really stepped up to the plate, and I felt lucky to come home to a hot dinner...but she's still not understanding macros yet. and, she thinks 20g of protein is a lot for one meal (still working on this). I understand these are things I need to take control of, but I just can't make the time...unless I'm willing to give up sleep completely (not good for health, strength, or career)
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Sick Rows and Deads! Cant wait till im in those ranges Rob! Keep up the good work!
 
wow man...superb #s bro :clap2:
 
Fridays numbers - Chest

incline db press:
70x12
90x10
105x8
125x3 - (liftoff and spotter)

incline isolateral HS:
70x10
90x10
135x5
135x5

dips:
bwx15
bw + 45 x 10
bw + 90 x 5
(bw + 90 x 5) + (bw + 45 x 6) + bw x 6

isolateral seated cable press:
90x12
110x10
130x7
150x4
200x1 + 150x2 + 110x 5 + 80x5

incline cable flies:
30x12
40x10
50x6
60x4 + 40x6 + 30x 5

days notes:
was sick starting thursday night, took half the day off on friday so I could rest before I hit the gym...wasn't really feeling great, but I wanted to push as hard as I could. I did take a bit of time between sets, but I'm still happy with my workout considering how crappy I felt.

I'm really liking my new supplement stack...the Slin and I-GH-1 are doing really well. all things considered I think Slin is really great for the price (especially considering the cost of AP these days).
 
nice weights bro!! How are things coming along?
 
thanks Rob!

Things are coming along! I'm still a little under the weather, but doing the best I can.

last night’s workout (only had 25 minutes to workout):

Mini circuit (3 loops):
Bw pull-ups
Bent over BB rows (135lbs)
Ez bar curls (60lbs)
DB Reverse flies (25lbs)

Had a few extra minutes so I did the following:
Db rows : 100x4x3

HS WG pull downs:
230x6
290x3x2
290x1 + 230x4+190x4

days notes:
still not feeling well, but I'm happy with my performance considering the time crunch I was under. I'm looking forward to kicking this funk, and creating more time to focus on my training (this project at work should be done SOON...no more conf calls with China).

I'm expecting to get a lot of rest tonight and I'm hoping for a great leg work out tomorrow!

my gf surprised me by getting my mom a ticket to come spend that weekend with me in SD for mother’s day (she's coming in thursday night so that she can watch my dodgeball tournament)...I've lived here for 6 years and this will be the first time my mom has come to stay with me (she usually has my sister, nieces, dad, etc with her). I'm super excited, but I'm also a little stressed about time right now though. one of the great things about my mom is that she's encourages me to hit the gym and I know she'll be fine with hanging out while I get my Friday workout in (she's the only other person in my entire family that is remotely health conscious).
 
sorry for the lack of updates, been sick and got chosen for jury duty..been spending my days in court and my nights working.

last fridays workout: Chest

incline db press:
90x10
110x8
125x5
90x6

incline HS:
90x10
135x6
170x2 + 90x6

decline HS:
90x12
135x8
170x3
170x3
135x6 + 90x6

close grip press:
135x8x3

notes: been caughing a ton...need to take a bit of time between sets to catch my breath.
 
planning on hitting some back with legs tonight, I've been out of the gym sick since last friday. the bonus of being sick: I was put on a 3 week jury for a case that was going to cost me a couple weeks pay. I got excused from the jury because I was caughing too much.
 
woo hoo, just got a delivery! got some Anadraulic State GT...looking forward to trying this out with tonights workout.
 
ASGT is the sh!t! I am drinking some as we speak!
 
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