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Feeling alpha and drying out with alpha-T2 - A PES sponsored Boblog!

05-04-10

Push/Pull Supersets!---------

Pullups: 20, 15
SS
Pushups: 20, 20

DB Row: 30x10, 50x10, 60x10, 70x8, 80x7
SS
DB Bench Press: 30x15, 50x12, 60x12, 70x10, 80x8

Lat Pulldown: 100x10, 120x10, 140x8, 100x10
SS
Cable Flies: 20x10, 25x10, 30x6, 20x10

DB Incline Bench: 40x10, 50x10, 60x10
SS
Cable Rows: 100x10, 120x10, 140x10

Pullups: 10, 7
SS
Pushups: 20, 20


Narrative:----------

I came to the conclusion that later in the week (Arms, Shoulders, Abs, etc.) I'm not burning as many calories as I am on Mondays-Wednesday (Legs, Back, Chest) so I'm planning on doing a 3 day split. Day 1 - Legs, Day 2 - Push/Pull, Day 3 - Arms/Shoulders/Abs. And then do an off day and repeat.

a-T2 Update:----------
I was sweating BAD today in the gym. a-T2 + Supersets = Sweat city. I also got a good night of sleep last night. The rumored a-T2 dreams that others having been noting.

Tunes:---------------

Kenny Rogers & The First Edition - Just Dropped In

Abide.
 
05-05-10

Shoulders/Arms/Abs--------

Arnold Press: 30x15, 40x15, 50x10, 60x10, 70x10

Rear Delt Raises: 10x15, 15x10, 15x12, 15x12, 15x12

Lateral Raises: 10x15, 15x10, 15x10, 15x10, 15x10

Tricep Cable Pushdown: 60x15, 80x15, 100x15, 120x15, 60x20
SS
Cable Curls: 60x15, 80x12, 100x10, 120x8, 60x15

DB Seated Tricep Extensions: 40x15, 50x10, 60x10, 70x15
SS
Supine Grip EZ Curls: 55x10, 55x10, 55x10, 55x10

Decline Situps: 10, 10, 10, 10
SS
Decline Oblique Situps: 10, 10, 10, 10

Back Extensions: 10, 10

Wheel Of Death: 10, 10

Narrative:---------------

Big day in the gym. Flank steak and potatoes for dinner. Gonna run later. Another sweaty day. To quote my hetero life-mate Jay, "I think this sh*t just kicked in, Silent Bob."

Tunes:----------------

Rollins Band - Get Some Go Again
 
sweat and sleep should be tags for AT-2.

btw-how much weight you put on in last couple of years? looks like you have bulked up a lot Bob.:beerchug:
 
thebigt said:
sweat and sleep should be tags for AT-2.

btw-how much weight you put on in last couple of years? looks like you have bulked up a lot Bob.:beerchug:
Click to expand...

Actually lost weight. Started at 230(fat) before I was on these boards, dropped down to around 200, then bulked up to 230, then down to 200 again. Then dropped down to 175 where I'm currently hovering today. I guess despite losing a lot of weight I've maintained a lot of size, not complaining. :006:
 
SilentBob187 said:
Actually lost weight. Started at 230(fat) before I was on these boards, dropped down to around 200, then bulked up to 230, then down to 200 again. Then dropped down to 175 where I'm currently hovering today. I guess despite losing a lot of weight I've maintained a lot of size, not complaining. :006:
Click to expand...

i have seen that happen a few times before when someone actually looks bigger at a lower weight-it doesn't happen often. nice job with that, from memory i thought you looked bigger than you did a few years ago. i just finished with AT-2 and rate it a class A recomp agent.
 
thebigt said:
i just finished with AT-2 and rate it a class A recomp agent.
Click to expand...

So far I'm liking what I'm seeing with it. I've got about two weeks left.
 
05-07-10

Quick Update:------------

Run!

3.5 miles
Hills
80°F
29 minutes

Big meal, chiro, and legs later. Stay tuned!

 
05-07-10

Part Deux!

Legs:---------------

Vertical Leg Press: 135x15, 185x15, 225x15, 275x15, 315x12, 365x8

Front Squats (Heels on incline): 95x10, 95x12, 95x12, 95x12

Leg Extensions: 45x15, 45x15(Toes In), 45x15(Toes Out), 45x15

Leg Curls: 50x12, 50x12, 50x12, 50x15

Narrative:---------------

A mid-day weigh in at the gym (food, water, clothes, shoes,) had me at 178lb. It's a pain in the ass finding a belt in the gym that's small enough for me. That's right, I'm such a not-big that there's only 1 belt at the gym that will fit me. The other ones are all huge. Maybe I should invest in one. :think: After a day of running AND legs I'm gonna have a cheat meal this evening. And it's gonna be awesome.

Tunes:-------------


Watch TV and have a couple of brews. (Well, pizza in my case :lol:)
 
SilentBob187 said:
05-07-10

Part Deux!

Legs:---------------

Vertical Leg Press: 135x15, 185x15, 225x15, 275x15, 315x12, 365x8

Front Squats (Heels on incline): 95x10, 95x12, 95x12, 95x12

Leg Extensions: 45x15, 45x15(Toes In), 45x15(Toes Out), 45x15

Leg Curls: 50x12, 50x12, 50x12, 50x15

Narrative:---------------

A mid-day weigh in at the gym (food, water, clothes, shoes,) had me at 178lb. It's a pain in the ass finding a belt in the gym that's small enough for me. That's right, I'm such a not-big that there's only 1 belt at the gym that will fit me. The other ones are all huge. Maybe I should invest in one. :think: After a day of running AND legs I'm gonna have a cheat meal this evening. And it's gonna be awesome.

Tunes:-------------


Watch TV and have a couple of brews. (Well, pizza in my case :lol:)
Click to expand...

Wooooo hooo cheat meal! I think im gonna have one too after that badass body comp today!
 
we are just the opposite in my gym... all the belts are small and NONE are big... I need to invest in one myself. If you find a good deal, let me know
 
05-08-10

Chest:---------------

Incline Bench: 95x15, 125x15, 155x15, 185x8, 185x6, 185x6, 135x15

Flat Bench: 95x15, 135x20, 185x6, 185x8, 185x8

Cable Flies: x15, x12, x10, x12, x12 (Weight stacks not labeled, sucks)

Narrative:------------

I got the push done tonight, I guess I'll have to do the pull tomorrow morning.
 
05-09-10

Cardio Circuit---------------

Recumbent Bike: 4 miles
Treadmill: 1.5 miles
Stationary Bike: 2.5 miles

05-10-10

BIG OLE BACK!!!:------------

Pullups: 20, 15

Seated Rows: 50x15, 75x15, 100x12, 125x10, 150x8, 150x8, 100x10

Lat Pulldown(straight bar): 100x10, 100x10, 125x8, 125x8, 150x6, 150x6, 100x10

DB Row: 40x10, 60x10, 80x8

Lat Pulldown(neutral-grip bar): 100x10, 125x10, 150x6, 150x6, 100x15, 100x15

Close grip V-bar Rows: 45x10, 70x10, 90x8, 90x8, 45x15

Close grip V-bar Pullups: 10, 8, 8

Pullups: 9, 7, 7

Narrative:-----------

BIG OLE BACK Today! Holy crap, talk about over training. Bob's gonna eat like a f*cking champion tonight. Ribeye in the fridge, some eggs later. F*ck yeah!!!

Tunes:--------------

AFI - Over Exposure


Time for steak!!!
 
just did inch and a 1/2 thick porterhouses on grill yesterday, but i guess ribeyes would do in a pinch, lol.


:food::food::food:
 
OH PORTERHOUSE!!!!!

 
What's better than roses on your piano?

Two lips on your organ!
:laughing: :laughing: :laughing: :laughing: :laughing:
 
Inarius said:
And metroba loves to beat the man drum if you know what im saying... :spankme:
Click to expand...

He recorded this after IrishCannon's latest yt video. COME AT ME BRO!!!

 
Accidentally did a lat spread when I walked passed the mirror. Liked what I saw. Yep, veins popping in the shoulders. ;)

Invalid Link Removed

Belly full of steak. Get big!
 
You've leaned up a helluva a lot since your spray on abs bra ;)
 
metroba said:
You've leaned up a helluva a lot since your spray on abs bra ;)
Click to expand...

If I had spray on abs I'd certainly have included more of 'the situation' in the shot. :laughing:
 
05-11-10 - Part One

Shoulders/Arms/Abs------------

Arnold Press: 20x15, 30x15, 40x10, 50x10, 60x10, 70x6

Read Delt Raises: 10x15, 15x12, 15x12, 15x12, 15x12

Lateral Raises: 10x12, 15x10, 15x10, 15x10, 15x10

Cable Tricep Pushdowns: 50x20, 70x20, 90x20, 110x20
SS
Cable Curls: 50x20, 70x15, 90x12, 110x10

One Arm Seated Tricep Extensions: 30x10, 35x10, 40x8, 30x10
SS
Zottman Curls: 10x10, 15x10, 20x10, 25x10

Dips: 20, 20
SS
Supine Grip EZ Curls: 55x10, 55x10

Decline Situps: 20, 20, 20

Roman Chair Circuit-
Sidways Situps (Left): 10, 10
SS
Sidways Situps (Right): 10, 10
SS
Back Extensions: 10, 10

Narrative:-------------

The day is still young... :sgrin:
 
05-11-10 - Part Deux

RUN!--------------

2.7 Miles
Hills
66°F
25:40

Narrative:------------

Run time is down a little bit. So was the temperature. Felt great out there. Post-run was a bunch of skim milk. Apparently milk rehydrates better than water. That plus a banana and I'm ready for another meal in an hour. Take no prisoners!
 
Army Guy said:
you are nuts my friend!!! lol
Click to expand...

6 hours of eating/recovery until legs :twisted:

Nothing like a day off and a good night of sleep.
 
SilentBob187 said:
6 hours of eating/recovery until legs :twisted:

Nothing like a day off and a good night of sleep.
Click to expand...

there is a little mom and pop chinese buffet near my house, fantastic food. i once spent 3 hours in the place[left a huge tip] but i can't do 6 hours, lol. if i ate for 6 hours i would need a wheelbarrow.
 
thebigt said:
there is a little mom and pop chinese buffet near my house, fantastic food. i once spent 3 hours in the place[left a huge tip] but i can't do 6 hours, lol. if i ate for 6 hours i would need a wheelbarrow.
Click to expand...

Nice! I bet you were sweating MSG afterward. More spring rolls!
 
05-11-10 - Part III: Electric Boogaloo

Legs:---------------

Leg Curls: 50x10, 50x10, 50x10
SS
Leg Extensions: 45x15, 45x15, 45x15

Vertical Leg Press: 135x15, 225x15, 275x12, 315x12, 365x10, 405x8

Front Squats(Heels on a platform): 95x10, 115x10, 135x10, 135x10, 135x10, 95x10

Leg Curls: 50x15, 70x10, 70x10, 70x10, 50x15

Narrative:-------------

Well the day's finally over. Time to shower and get my sleep on.

Tunes:--------------

Metallica - Ride The Lightning
 
Nice workout man. Vertical leg presses. Nice. You doing those on a smith?
 
do you also wear those gnarly ass boots?
 
Nice choice my friend. Same here.
 
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