What? Aw hell no, hold up, huh? ohh okay!

[rob112]

Nice, simple is best. And really as long as you got some method of progressive overload you're gonna get stronger.

Exactamundo

 

[rob112]

La bench
Bar x 10
135 x 10
185 x 10
205 x 10
225 x 10@10
https://instagram.com/p/BNhd7fYjGWe/
205 x 8
185 x 10
135 x 15

Incline smith with really slow eccentric...stretch movement
+35 each side
X 7, 6, 5, 4

Floor flies
20's x 2 x 10
X 2 x 8

1 arm row at 45 degrees/face pulls
65 x 4 x 10es/90 x 4 x 12

Spider DB curl
30's x 2 x 10
X 2 x 8

And done. Great pump session. Pretty sure that is a rep PR.

 

[capo180]

Nice work man. Idk if I'd call that RPE 10 though..

 

[liftandswim]

Nice work man. Idk if I'd call that RPE 10 though..

Thought the same lol

 

[rob112]

Nice work man. Idk if I'd call that RPE 10 though..

Thought the same lol

Thanks guys, but I was getting burnt out in the tricepasaurs. It was like a weakness feeling. That happens to me on some what higher reps that make me work.

 

[liftandswim]

Thanks guys, but I was getting burnt out in the tricepasaurs. It was like a weakness feeling. That happens to me on some what higher reps that make me work.

Yeah, 10 reps on any heavy barbell exercise is excruciating pump territory.

 

[rob112]

Skwatssss
Cambered bar
Up to 385 x [email protected]
310 x 3 x 6
310 x 10(pr)

https://instagram.com/p/BNmXDIqjvxB/
Belt squat front squat
Bar +90 x 8
95 +90 x 6
95 +90 x 6 -bar x 5, 3, 3 clustered

Hyper extension/anti flexion dead bug
+25 x 3 x 10/3 x 15-20

Man that AMRAP smoked me! Wanted to do lunges but I was shot. Great session none the less.

 

[RegisterJr]

What a great idea adding the belt to front squats.

 

[rob112]

What a great idea adding the belt to front squats.

The gym owner decided to bolt in a cage around ours so the guys wanted to try it. It's interesting haha

 

[rob112]

Bench
Up to 245 x [email protected](no hand off)
210 x 3 x 6
210 x 8

Incline DB(slow reps)
50's x 2 x 12
50's x 8

DB face pulls
25's x 3 x 12

Seated side raises
15's x 3 x 10

Pec dec pause on stretch and contract
70 x 3 x 10, 8

V bar push down
110 x 2 x 12
X 1 x 8 and contraction held on last rep

Cable curl 90 degrees
50 x 3 x 10
1 x 8 and hold

Reverse grip single arm push down
50 x 3 x 8
1 x 8 and hold

Trouble getting into it today. Feeling a little beat up and stressed. Still got in my work though. One of those days you just have to push through.

 

[capo180]

Putting in work dude. Anything x10 on squats kills me. Lol.

 

[rob112]

Schedule gotta a little screwed this week. I didn't bail! Haha just not able to do much of anything at the moment. Will get back ASAP to training

 

[SweetLou321]

http://www.ergo-log.com/how-many-workouts-bodybuilders-can-skip.html

Worth a check for the busy dudes

 

[rob112]

Very cool dude!


Had a back and bi pump day with a friend. Should be full swing again tomorrow. I am not gonna bore you guys with a bro day numbers(and I don't feel like writing weights on lifts I don't track lol)

 

[rob112]

12/11/16

Belt squat/hyper extensions
90 x 3 x 12/+red band x 3 x 15

Squats with cambered bar
Up to 385 x 1@8
295 x 5

Donnie Thompson quad killer squat thing
+25lb kb x 4 x 12-15

So I am shifting to my left again so I cut my sets short. I'm happy I did bc my glute and adductors feel sore today(day after) on that side. Probably went to hard too fast after the mock meet. I'm going to dial it back and reinforce good habits. I see higher volume high bar squats incoming lol

 

[rob112]

12/12

Bench
Up to 265 x 1@7
275 x 1 @9 wtf lol
225 x 3 x 5
225 x 11(pr)

Incline DB
50's x 20
60's x 12, 10, 10

Floor flies
25's x 3 x 10

Cable row/Lilly shrug
90 x 20, 135 x 3 x 12/45's x 4 x 10-12

BFR cable push downs and curls until arms exploded with light weights

Another solid bench day. You will see my numbers are always much better with a hand off. I muffed the 275 some, but still happy with the day.

 

[rob112]

https://instagram.com/p/BN77Zt4De-c/ forgot the vid lol

 

[rob112]

Duff squats with hip circle beltless
150 x 10
200 x 10
240 x 3 x 8

RDL w/constant calf tension on rack move thing lol add pause at bottom
135 x 10
225 x 5, 5, 8, 6

Belt squat holds
Blue band plus 4 plates for 1 minute twice
6 plates plus blue band for 1 minute

Wide and high leg press
2 plates each side x 25
3es x 20, 18, 25

Ab wheel/SuperD back crawl
3 x 10/3 x around 30

And done. Those RDLs like that were really good. Left hammy/glute still a little sore so doing things to make it feel better while getting work in.

 

[capo180]

I feel you on the handoff, makes benching so much easier. Got my first one in forever the other day.. It's mind blowing lol.

 

[rob112]

I feel you on the handoff, makes benching so much easier. Got my first one in forever the other day.. It's mind blowing lol.

Oh it's radick the difference

 

[rob112]

2nd upper day

Bench(55lb bar)
Bar x 12
145 x 9
195 x 5
215 x 5
235 x 5
255 x 4@9
Actually might be a 4 rep pr

Row w/upper body on bench to make it stricter
60 x 10es
70 x 3 x 10es

DB face pulls
30's x 3 x 15

Cable pull over
90 x 3 x 12

Lilly shrug
50 x 3 x 12-14

Kettle bell across body tricep extension(flat bench)
25 x 3 x 10es

Grenade push down
50 x 3 x 12es hold flexed last rep each set

Alt db curls
30's x 3 x 10

Shirt sleeves feeling tight after this one boys

 

[rob112]

High bar squat w/duff bar beltless
Bar x 12
150 x 8
200 x 5
240 x 5
265 x 5
290 x 5@8

RDL w/light band
135 x 10
225 x 5
225 x 8
-band just not getting a great connection
225 x 2 x 8

Belt squat hold
Up to 4plates each side plus blue band for 1 minute

Hyper extension/reverse lunge elevated
+25 x 3 x 12/+25's x 3 x 8 each leg

Rough sleep last night. Still just trying to build my lower body back into the groove. Found out my gym may have another meet in March. So I am going to shoot for that meet. As long as I get grooving again I would love to break the 1200 barrier, and if I have a good day I should.

Oh, and how about then New York Giants?

 

[rob112]

Bench

Up to 245 x 1@7
205 x 3 x 8

Incline DB
50 x 8
60 x 8
70 x 5
50 x 8

Pec dec
Pause at stretch and contract for a second
80 x 4 x 8

Y/t
25s x 4 x 10/10

V bar push downs
90 x 3 x 20
90 x 30

Hammer curls
40's x 4 x 8-10 each arm

Abwheel/Thompson back crawl to finish

Kinda sucked with no hand off, but ok session. I need to like find a way to take a step back a hair to start building momentum again and go back forward. What I was doing was working great, but I'm not not quite where I was going into the mock meet so I can't beat my numbers consistently. I'm not like too worried as not every week or month even since I started training is great, but I do need to game plan a little to get grooving again on a consistent basis.

Meet is March 25th btw.

 

[capo180]

Nice work dude. Looks a lot like my bench work today haha. But as for taking a step back I like the 5/3/1 approach of taking a light working max maybe 90% or so and working off that number as your actual max. That's worked well for me, even when programming outside of 5/3/1.

 

[rob112]

Nice work dude. Looks a lot like my bench work today haha. But as for taking a step back I like the 5/3/1 approach of taking a light working max maybe 90% or so and working off that number as your actual max. That's worked well for me, even when programming outside of 5/3/1.

Yea definitely not a bad idea, and that is one of the things I learned from 5/3/1 that I like. I actually use a lot from that program when I start getting in the swing more(AMRAP, First set last, quick cyclic waves, etc).

 

[rob112]

Duff highbar beltless
Up to 295 x 3paused @8
2 x 8 with 245

RDL
135 x 10
225 x 4 x 6

Belt squat minute holds
Up to 5 plates each side plus blue band

Ab wheel
4 x 10

https://instagram.com/p/BOU4X_DjqGE/

Not a bad session. Gonna keep building up with good form again.

 

[rob112]

Bench to a 1 board
Up to 270 x 4@9
-board
230 x 2 x 3
Just achy

DB row head/arm on bench
50 x 10
70 x 2 x 16
70 x 12

DB face pulls
30 x 3 x 15

Pulldown/Lilly shrug
90 x 3 x 12/50 x 3 x 10

Man just beat up but good session. Got some X Wife action after and man do I have ridiculous knots in my should blades, and my mid back crack loud. Good times. Pain on the knots was horrible.

 

[rob112]

https://instagram.com/p/BOXhGKGDZfT/ vid

 

[RegisterJr]

Oh, and how about then New York Giants?

How bout them?

 

[rob112]

How bout them?

I'm upset with Eli today. I can forgive him, but it takes time for the pain to go away

 

[jimbuick]

I am not upset with Eli at all.

 

[rob112]

I am not upset with Eli at all.

You gone soft James. The James I know would roast his ass!

 

[jimbuick]

You gone soft James. The James I know would roast his ass!

Why would I roast Eli for giving Malcolm Jenkins the football twice in the same game?

 

[rob112]

Why would I roast Eli for giving Malcolm Jenkins the football twice in the same game?

Because James, as much as you say you hate the Giants deep down you want them to drive for 5 AND AINT NO WAY IN HELL DALLAS DOING **** YA HURD!


Pretty spot on? lol

 

[jimbuick]

Because James, as much as you say you hate the Giants deep down you want them to drive for 5 AND AINT NO WAY IN HELL DALLAS DOING **** YA HURD!


Pretty spot on? lol

Before this season, the only team I disliked more than NYG were the Pats. That may still be the case, but Cowboys fans are really pushing their team up the list this year.

Also, Eli is 10-16 in his career vs Philly. For that reason, he's one of my favorite QBs.

 

[rob112]

Before this season, the only team I disliked more than NYG were the Pats. That may still be the case, but Cowboys fans are really pushing their team up the list this year.

Also, Eli is 10-16 in his career vs Philly. For that reason, he's one of my favorite QBs.

Yea he has a tough time there. Bottom line is Giants are built to win low scoring games right now. Get into mid twenties you likely beat them, but you'll work for it.

Wentz looks bright for the future. My only concern as an outsider is Pederson really makes a lot of bad calls. Can't tell if it's just due to them being out of it or what.

 

[jimbuick]

Yea he has a tough time there. Bottom line is Giants are built to win low scoring games right now. Get into mid twenties you likely beat them, but you'll work for it.

Wentz looks bright for the future. My only concern as an outsider is Pederson really makes a lot of bad calls. Can't tell if it's just due to them being out of it or what.

I'm witholding judgement for a little while longer. It's hard to know how many of his decisions are tied with the lack of offensive playmakers. Hopefully, they can get some talent on the offense this offseason, so I can see how much of their struggles are his playcalling vs how much is on the players.

 

[rob112]

Little deload session

Earthquake bar OHP front and back for 4 sets of 10-12 reps w/50 lbs

Face pulls
90 x 4 x 15-20(slow)

Push downs
90 x 10-12

Belt March and belt squat holds

Hyper extensions
4 sets 15-20 reps

Ab wheel
3 x 10-12 reps

Just a get the body doing good day. Probably won't go again until Sunday as I have **** to do with the house Friday and I'm deloading.

 

[rob112]

High bar squat
Bar(65) x 10
155 x 10
205 x 10
245 x 10
295 x 5+2
225 x 3 x 3 paused

SLDL Belt Squat
135 bar/90 belt x 10
135/90+blue x 2 x 8
225/90+blue x 8

Glute ham raise/reverse hyper/1 leg box squat
All bw x 3 x 10

Wood chops/ab wheel
4 sets of 70 x 10es changing position/4 x 8

Just a jumping off point to build up on. Had a lot of trouble getting comfortable squatting high bar that I was taking a lot of time and my damn arms started going pins and needles last set. It's fine because if I got 10 then it would have had me at 425 high bar, so this estimates me about 345. Just wanted to get something that had me working at high reps to build on.

Bench Tuesday

 

[rob112]

Bench

Floor press
With bowtie
Bar x 2 x 10
135 x 2 x 10
-bowtie
185 x 8
205 x 8
225 x [email protected]
https://instagram.com/p/BOzuQhlDx5f/
225 x 5

Incline DB
60 x 3 x 10, 8

Head supported reverse fly/pec dec
20's x 3 x 10/80 x 3 x 10(pause at stretch and contract for 1 second every rep

Face pull/French press
110 x 3 x 15/65 x 3 x 12

Ab wheel/side plank
3 x 8/3 x 30seconds each side

And done. Good session to build. That was a rep PR and I think with a hand off I get 10 or 11 there.

 

[capo180]

Putting in work man.

 

[rob112]

Duffler skwat
Up to 330 x 5 x 3
https://instagram.com/p/BO5CrXNDn06/

Belt squat SLDL
135 +3 plates +blue band x 3 x 10

West side Hip quad/GHR
-90 x 3 x 8/prisoner hand position 3 x 10

Traveling lunges
20's x about 80 steps all together

Nice pump, doesn't look like much but it was good work to build on. Lunges suck. Weight was estimated about 80% of 1RM walked out.

 

[rob112]

Bench 1 board
135 x 10
185 x 8
225 x 5
250 x 2
265 x 2
280 x 2@10 not clean lol
https://instagram.com/p/BO-EdkaDTp6/
-board +slang
225 x 2 x 13

Rows back of bench
70 x 3 x 12es

Pull down fat bar
90 x 4 x 15

TY
20's x 8,8,12/10,10,15

Face pulls/push downs
110 x 20, 15, 15, 15/130 x 20, 15, 15, 15

And la pump yo.

I had trouble getting my lower body that locked in feeling so I had some movement. Overall solid sesh though.

This Sunday is 10 weeks out so I will work on more concrete plans. I feel like it only takes me like 3-4 weeks to peak at my strength so I ain't sweating it.

 

[SweetLou321]

I also can not get comfortable high bar, I feel it would have higher transfer then fronts or ssb tho. I think it's just I'm not even is all lol. Good work in here dude.

 

[rob112]

I also can not get comfortable high bar, I feel it would have higher transfer then fronts or ssb tho. I think it's just I'm not even is all lol. Good work in here dude.

Yea dude it's weird. To me it feels like I actually have to push my hips back more to do it or go really far over the toes with the knees. I just can't get the angles right probably.

 

[rob112]

Squat
55 x 6
145 x 6
195 x 5
235 x 5
285 x 3
325 x 1
375 x 1@8
295 x 3 x 8
https://instagram.com/p/BPAiJz_jp_G/
Moved well but felt hard

Leg press with orange band wife high foot placement(kills hamstrings actually)
Up to 3 plates each side plus band for 3 x 10
1 x 10-lose bands-20 reps extra

Hex bar farmer carry with sled attached
135+ 2 plates on sled x 4 back and forths

I know it doesn't look like a ton but I sure you I was working on those squats, plus being with a group it was a little time consuming. 10 weeks out. Just getting a base here.

 

[RegisterJr]

Get your picks in for tonight's game!

 

[rob112]

11/11

Cat squat
295 x 6 x 4

Pulls
275+orange x 8 x 2 rapid fire

Westside hip-quad/reverse curl
-90 x 4 x 10/-100 x 4 x 10

Leg extensions
90 x 4 x 20

11/12/17

Duff bench
240 x 1@7 but forearm pain from banging it on something at work
195 x 3 x 8
Felt light but arm issue

Pec dec
80 x 4 x 10

Head supported reverse fly
20's x 4 x 12

Pull downs
100 x 4 x 10-12(2 grips)

Gernade push downs
50 x 10-12 ea x 4 sets

Stupid ****ing forearm wouldn't let me push. No upper until Monday.

 

[rob112]

Duffler squats
Up to 385 x 1@8(bad groove but still 8)
315 x 3 x 6
315 x 12(pr) https://instagram.com/p/BPSog1SjLnS/

Nauseous for 4 sets of 3 minutes

Tempo wide and high leg press
4 plates each side x 3 x 8
4plates es x 8+3+3+3+3

Leg extensions
115 x 4 x 15

Leg curl
95 x 4 x 12

Glute bridges


Solid day. Getting used to flats again. When I do it right in the rep work it felt super solid.

 

[jswain34]

Nauseous for 4 sets of 3 minutes . Solid work there brudda.