Robert Cheeke's Journal - 3 contests in 4 weeks!

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#421 Postby robert » Sat Jun 06, 2009 8:43 pm

Nice idea!

Good one!.....I'm looking for all kinds of ways to semi-healthfully get above 400 grams :)

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#422 Postby robert » Mon Jun 08, 2009 2:07 am

I trained chest today.

I hung out with Giacomo's family who is visiting from NY and picked some strawberries and ate many of them too.

Then came home and went to work for a while. Doing lots of writing these days and many hours in front of a computer. Working on all kinds of neat projects and really fun stuff. I wrote a 4-page letter today for one of the biggest role models of my life who is retiring after 25 years of serving a community I grew up in. I will miss the party but the letter will be read to the audience including to the person I wrote it for. I put a lot of time into it but as one of my biggest mentors, she'll be much appreciative of the thought I put into it and the stories that I shared from knowing her my whole life.

Anyway, to the workout..

Trained chest

Cable flys to warm up
20s x 50
25s x 50
30s x 50
40s x 25
50s x 20

Flat Bench Press
135 x 12
155 x 6
175 x 6
195 x 6
205 x 6
215 x 6

Incline Bench Press
95 x 12
115 x 10
135 x 6
145 x 6
155 x 8
175 x 6

Decline Bench Press
135 x 15
185 x 6
205 x 6
225 x 6
235 x 6
135 x 9
135 x 8

Push-ups
15
15
15
15

Machine flys
140 x 10
160 x 10
140 x 8
110 x 10
70 x 15

Largest guy at our gym was training chest too and we talked quite a bit....we've never really talked before...we just see each other and nod our heads. I don't talk a lot at the gym. But anyway, he is huge, like NPC National Qualifier, etc. He gave me all kinds of compliments and respect and it was really a big surprise and pretty cool. He spotted me, chatted about food, posing, etc. He invited me to practice posing with him. He has the same coach I do but also said he'd work with me anytime. I was so pumped I went home and ate 100 grams of protein post workout.

I want to be at my best so I have to act like it.

:)


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
Gorilla
Gorilla
Posts: 680
Age: 32
Joined: Sat Oct 01, 2005 1:50 pm
Location: Jiangsu, China
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#423 Postby Gorilla » Mon Jun 08, 2009 1:58 pm

that sounds great!

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#424 Postby robert » Wed Jun 10, 2009 1:51 am

Yesterday I just did an hour of moderate cardio and today I hammered shoulders.

I was super pumped to train shoulders, even wore a specific tank top which I never wear...I usually wear a sweatshirt when I train....but last time I wore a Vegan Bodybuilding tank top and was super pumped it got a lot of attention so I did it again.

But when I started to train, my shoulders were sooooo sore from my posing session on Saturday and my chest workout on Sunday.

I trained chest really hard and some of those barbell presses really fatigued my shoulders too.

Anyway, after a couple of shoulder exercises I moved to back and then started to loosen up and went back to shoulders and completed a shoulder workout and then 45 minutes of cardio.

It went like this:

Cable Shoulder press
20's x 50
25s x 25
30s x 20

Cable rows for back
70 x 20
80 x 15
90 x 15

Wide grip pull-ups
12
10
10

Narrow grip pull-ups
10
12
12

Dumbbell Shrugs
75s x 25
85s x 15
100s x 15
100s x 15
90s x 15
90s x 12
80s x 15
70s x 20

Lateral raises
20s x 20
20s x 20
25s x 15
25s x 15
25s x 15

Front raises
20s x 10
20s x 10
25s x 6
25s x 8
25s x 10

Rear Delt Raises
15s x 15
15s x 15
15s x 15
15s x 15
15s x 15

supersets with some seated front raises

Barbell overhead press
70 x 12
70 x 15
80 x 12
80 x 15
60 x 20

Cable overhead press
60s x 15
70s x 15
80s x 12
90s x 10
100s x 8
110s x 4

Machine overhead press
110 x 15
150 x 8
150 x 10
150 x 10

45 minutes on the stationary bike

Nice shoulder pump.

I ate 110 grams or protein post workout. I'm tired of being the guy who eats 200g a day when smaller guys are eating 400g a day and getting shredded and guys my size or bigger are eating double what I'm eating for protein. After the 110g post workout, I went out to dinner and had more and I'm going to have more before bed too and all throughout the day tomorrow, etc.

Time to make it happen.

RC


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#425 Postby robert » Thu Jun 11, 2009 1:41 am

I trained legs today and it was nice!

I started with lunges, something I usually finish with. I was there for just about 90 minutes or so.

Getting used to some heavier weights again after my back injury 2 months ago that left me unable to walk for a period of time. It went like this:

Lunges
1 loop around gym
1.25 loops around gym
1.5 loops around gym
1.75 loops around gym
2.0 loops around gym

Leg press
180 x 20
180 x 35
270 x 30
360 x 25
450 x 20
540 x 12
630 x 8
630 x 8

Narrow foot position
360 x 20
360 x 20

Lying Leg Curls
70 x 25
90 x 15
100 x 12
110 x 12
120 x 10

Leg Extensions
90 x 15
130 x 15
170 x 12
210 x 12
210 x 12
150 x 20
drop sets
90 x 15
50 x 15

Calf raises on my own after I left the gym

I also walked lots of stairs when I got home (doing laundry in basement before leaving for California in the morning).

Thanks again everyone who has been supporting

www.veganproteins.com

www.veganessentials.com

www.foodfightgrocery.com

Those are the main sites we work with, who support us well and who are friends of ours and like what we're doing.

Took in over 100 g protein post workout again today :) Was 189.5 on the scale today, which was nice since I was 170.5 when I weighed in for my contest a month ago. I'm eating a lot these days, but training a lot, training hard and keeping in good condition.

Off to Santa Rosa tomorrow. I'll be at the Harmony Festival all weekend. Come by and say hi if you like. I'll be at the VEGA/Sequel Naturals booth.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

mikkei
Manatee
Posts: 370
Age: 33
Joined: Sat Mar 07, 2009 9:35 pm
Location: Portland, OR
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#426 Postby mikkei » Thu Jun 11, 2009 1:54 am

Nice workouts lately! Very cool. Have fun in California.

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#427 Postby robert » Sat Jun 13, 2009 2:44 am

Thanks Bro.

I flew to California yesterday. I decided to take a rest day to work and catch up on things in CA. I was short on sleep and loaded up on food and ate like a champ yesterday.

Today I worked at the Harmony Festival for about 9 hours or so and then headed to get some food and then the gym. I left the gym around midnight and it's getting late but doesn't feel like it because I've been so busy all day. Tomorrow will be a 13-hour day at the festival, walking around on my feet. But I should still get a workout in afterwards....because I'm RC and make it happen :)

Saw a ton of old friends today! It was like a Raw Games reunion. Cake was playing on stage and tons of others are here from authors to musicians to many others and 50,000 attendees.

So I'm seeing lots of familiar faces. :)

So...back at the hotel now eating and will log my workout.

Arms today.

Triceps

Rope extensions warming in it up
30 x 30
40 x 20
50 x 20
50 x 20
60 x 12

Narrow Grip Bench Press
135 x 10
135 x 10
145 x 10
155 x 8
165 x 4
135 x 10

Overhead dumbbell extensions
70 x 15
75 x 10
80 x 10
85 x 8
70 x 15

3 sets push-ups
20
20
20

Biceps

EZ curl bar curls
65 x 12
65 x 10
65 x 8
70 x 8
70 x 8
75 x 6

Seated alternated biceps curls
35s x 8
30s x 6
30s x 12
30s x 10
30s x 8

Standing alternating hammer curls
35s x 7
35s x 10
40s x 7
45s x 6
30s x 15

I did a few sets of reverse grip bicep curls too, got pretty swol and left the gym a little before midnight.

I'm super pumped that at the last minute I booked a random affordable hotel in Santa Rosa knowing nothing about the city layout. Last time I was here a year ago I stayed with a friend in Sonoma. I get all my expenses reimbursed, but I make the plans, so I booked this random hotel. As it turns out it is only 1.6 miles from 24 Hour Fitness where I train all over the country as a global member, 2 miles from Whole Foods Market, and 2.6 miles from the Santa Rosa Fairgrounds where the Harmony Festival is being held.

It's great! Within 3 miles I have work, food, and gym. The hotel is cute, quaint and affordable.

I don't have a TV at home so in the background is C-SPAN talking about the Chrysler buyout and GM issues and the American Auto industry.

Well, more food and then some sleep...long day tomorrow!

RC


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
MaryStella
Stegosaurus
Posts: 3255
Age: 39
Joined: Sun Dec 14, 2008 11:58 pm
Location: Plains, PA
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#428 Postby MaryStella » Sat Jun 13, 2009 2:05 pm

Glad to hear things god well in Cali.

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#429 Postby robert » Sun Jun 14, 2009 2:51 am

Worked a 12-hour day at an outdoor festival so lots of walking, standing, talking, selling VEGA, etc. Busy day and then I immediately went to a grocery store to get post-workout food and headed to the gym for a 10:15PM-11:25PM workout.

I trained back today, hammered in 55 minutes and then trained abs for 15 minutes.

It went like this:

Lat Pull-downs
80 x 25
100 x 25
120 x 15
130 x 15
150 x 12
150 x 12

T-bar Rows
wide
70 x 12
70 x 10
70 x 10

narrow
75 x 12
75 x 12
75 x 10

Wide grip pull-ups
12
10
10

Narrow grip pull-ups
20
12
20

Machine rows
130 x 15
110 x 12
110 x 12
110 x 12
110 x 12

Rotary Machine for rear delts and upper back
40 x 20
50 x 20
60 x 20
85 x 20
100 x 15

I did a few low back extensions and then did 15 minutes of ab work and had 100 grams of protein post workout late at night.

It's 1AM now and I have another 12-hour day at the Harmony Festival tomorrow so I better get going.

Yeah Buddy! Gotta love 24 Hour Fitness and long days!


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
Tasha
Stegosaurus
Posts: 3395
Age: 38
Joined: Mon May 21, 2007 3:25 pm
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#430 Postby Tasha » Sun Jun 14, 2009 3:13 am

Awesome Stuff Dry :)

Kev said he saw you today.
Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#431 Postby robert » Mon Jun 15, 2009 2:23 am

Yeah, I saw Kev again today at the festival as well as many others I knew.

Worked another 12-hour day at the festival and then headed to the gym.

I got there a little earlier because I already had food and didn't need to go to the store to get it first.

I trained shoulders today for a little over an hour and then trained abs for 15 minutes.

It went like this:

Machine overhead press
60 x 30
60 x 30
75 x 25
90 x 25
105 x 25
135 x 15
150 x 12
165 x 10
180 x 8
105 x 20

Dumbbell Lateral raises
15s x 20
15s x 20
20s x 15
25s x 15
30s x 10

Dumbbell rear delt raises
15s x 15
15s x 15
20s x 15
20s x 15
20s x 15

Dumbbell front raises
15s x 15
15s x 15
20s x 12
20s x 12
20s x 20

Dumbbell Shrugs
75s x 20
85s x 15
95s x 10
100s x 8
90s 15
80s x 20

Machine Shrugs
90 x 20
180 x 15
270 x 8
270 x 12
320 x 8
320 x 8
180 x 15
180 x 15

Upright Rows
75 x 12
95 x 12
95 x 12
95 x 10
95 x 10

A couple of sets of straight bar overhead press as well.

Then 15 minutes of ab work.

I think I'm maturing a bit because the festival was full of my friends, tons of people, thousands dancing, beautiful women, vegan food, cool girl I was hanging out with, etc. and all I wanted to do was get the ^*%^ out of there and get in the gym to take care of business knowing that each time I invest myself in weight training consistently I achieve results that enhance my activism and outreach and my career.

Now taking in 100g of protein post workout, working on getting more SWOL than ever. Eating a lot again and so far, so good.

Flying home tomorrow. Then another busy week and busy weekend out of town. It will be like that for the rest of 2009 :)

But getting out there, making that money that needs to come in to get out of debt and pay people back for loans, and getting out there when I'm at my best ever shape to spread an important message to those who are inspired everywhere I go.

Back to business (eating more food of course is what I'm referring to...then sleep).


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
ralst
Manatee
Posts: 261
Joined: Wed Sep 19, 2007 1:29 am

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#432 Postby ralst » Mon Jun 15, 2009 2:31 am

How are you getting the 100g of protein post-workout? Just curious if it's a shake, lots of burritos, some combination, or whatever.

Festival sounds like a good time, though that is a very long day
TeamBigSac.com

The best supplement for someone who is not eating enough and is therefore not recovering is more food.

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#433 Postby robert » Mon Jun 15, 2009 3:06 am

Yeah, it has been non-stop 8AM-1Am each day of busy without breaks......work and then gym, then eating and then in front of computer around midnight for more work.......

I'll let you know what I've been doing...something I really didn't think I'd do again.....I'm "reverting" back to what I did in my early days. I'm eating a dozen tofu hotdogs a day, 4 Builder Bars a day, etc. So I'm back up to 300+g a day or very close to that figure on a daily basis.

So what I've been doing lately is just multiple packages of tofu post workout...just cold....at 51-66g per package depending on brand, flavors, etc. So I'm eating a couple of those and then sometimes "wash down" the tofu with a protein bar that has a sweet flavor and/or other foods.

I still eat my greens, grains, fruits, veggies, nuts, seeds, but I really wanted to bump protein up significantly so I went back to my Old School ways of eating a lot of tofu....not sure how long it will last, but that is what I'm doing now. I can't take many shakes because of the small size of my bladder.

If I could....I'd just do 8 shakes a day in addition to food...but I can't even handle liquid from one shake a day very well :(

Just the way my bladder works.

Anyway, that is what I'm doing right now.....off to bed...gotta sleep and drive 2 hours to Oakland in the morning to catch my flight.

Back to CA again next month. L.A. for more long days doing shows. Good times though. Peta 2 will blog about it and Organic Athlete since both came by and talked with me, took photos, etc. Changed some lives this weekend...that was the feedback I got and that keeps me going...that is my purpose and mission...to save lives by changing lives.

Making it happen.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

User avatar
Gorilla
Gorilla
Posts: 680
Age: 32
Joined: Sat Oct 01, 2005 1:50 pm
Location: Jiangsu, China
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#434 Postby Gorilla » Mon Jun 15, 2009 12:26 pm

YES
quality training and focus.
:boxer: :popcorn:
"Can he come back as mass-ive as he can?
Yes he can can, keep asking this again ..."

User avatar
robert
Site Admin
Posts: 21053
Age: 36
Joined: Fri Apr 08, 2005 8:05 pm
Location: Austin, TX
Contact:

Re: Robert Cheeke's Journal - 3 contests in 4 weeks!

#435 Postby robert » Mon Jun 15, 2009 11:04 pm

I flew back from California today and after I got home I headed to the gym again :)

Keeping it real and keeping it consistent. I'm out of town most of the day tomorrow and will take a rest day and then gone this weekend too but I'll keep training while away.

Today I just hit up cardio and gave my body a rest from weights that I've been hitting hard for a while now, maybe 8 of the past 9 days or something along those lines of consistency with intense workouts.

So this evening I spent 85 minutes on the bike and trained abs for 10 minutes before leaving the gym. It's 3 days in a row doing something for abs, which is rare, normally I hit them once a week or twice a week at the very most but I'm just hitting the core a little more frequently for short workouts like 15 min but getting it a little stronger and tighter.

Still taking in more protein than I have in years. I'm up about 100g per day more than what I've been taking this whole time as I've been preparing for contests since January.

My next competition is July 11th, just around the corner.

Then August 8th.

Time for more food now.......

Then rest...it has been another long week. I've had long weeks since 2004 but it's cool, there was a bit of down time in 06 and part of 07 and there may be some downtime at the end of this year but I'm not sure yet...just long days and long weeks and long months but gotta do it because it's worthwhile and has so many far reaching implications that is well worth the investment in all the work that is being done.


Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 7 guests