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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Tue Jun 16, 2009 10:30 am 
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Elephant
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Where are your next 2 comps?

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Wed Jun 17, 2009 6:42 pm 
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Location: Austin, TX
July 11th in Portland and August 8th near Seattle.

Representing the West Side :)

Off to gym shortly :)

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Thu Jun 18, 2009 3:44 am 
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I trained chest today and when I warmed up and looked to see who was hogging the benches, I saw some members from the forum benching. I joined them.

Neither post often but both are cool guys, CountAgranoff and xEdx I believe are their names.

Workout went like this:

Cable flys to warm-up
25s x 30
30s x 30
35s x 30
40s x 30
50s x 30

Flat Bench press
135 x 15
135 x 15
185 x 6
205 x 6
225 x 4
225 x 5

Incline Bench Press
135 x 12
155 x 7
145 x 7
140 x 10
135 x 10

Decline Bench press
225 x 7
260 x 2
275 x 1
300 x 4 with spotter

Incline dumbbell flys
40s x 15
30s x 12
45s x 12
50s x 12

Low cable flys
70 x 15
50 x 15
50 x 15

some push-ups and called it good.

Since there were 3 of us in the rotation it took about 2 hours! I ate my usual 100g protein post workout and now headed to bed around 2AM.

Have to get up kinda early too, and then out of town and then driving 6-7 hours the next day, etc.

Busy life.........life's too short to not get SWOL! :)

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Thu Jun 18, 2009 10:41 am 
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Elephant
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Posts: 1677
Location: Hsv, AL
Sweet workout bro. Post some pics!

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life's too short to not get SWOL!


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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Thu Jun 18, 2009 2:18 pm 
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Location: Austin, TX
I look roughly the same as I did a couple of months ago...just heavier....185-190 lbs rather than 175-180 lbs

Eating more, training heavier these days....still consistent and that makes all the difference. Coupled with the increase in protein and calories and the heavier training, it's coming along well.

I will however, be taking pre-contest pics in about 2 weeks, which will be about 10 days out :)

YB.

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Thu Jun 18, 2009 6:30 pm 
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Elephant
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Posts: 1677
Location: Hsv, AL
robert wrote:
I look roughly the same as I did a couple of months ago...just heavier....185-190 lbs rather than 175-180 lbs

Eating more, training heavier these days....still consistent and that makes all the difference. Coupled with the increase in protein and calories and the heavier training, it's coming along well.

I will however, be taking pre-contest pics in about 2 weeks, which will be about 10 days out :)

YB.



Wow, we are in sync yo. My night time weight is 187lbs as of last night and morning weight is about 184-185.

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life's too short to not get SWOL!


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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Fri Jun 19, 2009 1:25 pm 
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Had a high rep arm workout this morning.

I got up early because I'm off to Ashland shortly, a 6-hour drive. So I wanted to get my workout in early and on with the rest of the day.

It went like this, and I got super SWOL...Jimi Sitko type SWOL today!

Triceps

Cable push-downs
40 x 60
50 x 80
60 x 60
70 x 70
40 x 100

Narrow grip bench press
45 x 60
45 x 80
45 x 90
45 x 100

Overhead dumbbell extensions
30 x 60
25 x 80
20 x 100
20 x 110

Biceps

Strait bar bicep curls
20 x 100
20 x 100
20 x 110
20 x 120

Dumbbell Hammer Curls
7.5s x 100
10s x 110
12.5s x 120
15s x 130

Now that I'm home, I just now realized I forgot a 3rd exercise for biceps...I don't recall doing one! Oops! Oh well, the workout was 90 minutes because some rest periods were longer recovering from 100 reps at a time. Even though the weight wasn't high, the burn was incredible and I got very, very SWOL.

Just mixing it up. I was doing 1-4 reps with 300 pound bench press a couple of days ago and today 100 reps...just mixing things up as I am 3 weeks away from competition!

Yeah Buddy!

Off to drive to Ashland now...it will be a 6-8 hour drive with stops......I may sleep in my car when I arrive...I'm prepared for it with sleeping bag and pillow, clothes, food, etc. It will save money, which I need to save.

On the road again......

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Fri Jun 19, 2009 3:15 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Drive carefully man and remember to lock your doors when you sleep or some female might hop on in.

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Fri Jun 19, 2009 4:56 pm 
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Posts: 3395
LocalBrada wrote:
Drive carefully man and remember to lock your doors when you sleep or some female might hop on in.


Yeah cougars everywhere in Ashland If worse case you could always make sure you're really gassy. :)



Will you be meeting up with Comet while you're there?

Well, Enjoy your road trip Dry :)

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My knee muscles look totally sweet where I'm holding my weiner.


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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Sat Jun 20, 2009 2:32 am 
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Location: Austin, TX
I made the 7-hour drive and it was a lot of fun!

I stopped in Eugene, Roseburg and then here in Ashland...I ended up getting a cheap motel (where I'm at now) because I really wanted to get some computer work done and it was like $50 so not that big of a deal and I did $50 worth of work so it worked out :)

Off to this event tomorrow:

http://rawunion.wordpress.com/

Hey Tasha....yeah, hope to see Comet.

The Ashland Food Co-op is awesome! I heard it's the largest co-op in the country and I was smiling the entire 30 minutes I was in there just looking around...it's so cool!

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Sat Jun 20, 2009 5:03 pm 
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Location: Plains, PA
Glad to hear your doing well in your comp prep!

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Wed Jun 24, 2009 12:53 am 
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Location: Austin, TX
I trained over the weekend at the Raw Union, mostly bodyweight stuff and running.....today I hit the gym and will hit it again tomorrow before driving 6 hours back to Portland.

Today it went like this for Shoulders:

Machine overhead press
30 x 50
40 x 30
50 x 30
60 x 25
80 x 20
110 x 15
130 x 12

Dumbbell lateral raises
15s x 20
22.5s x 15
25s x 10

Dumbbell front raises
15s x 15
22.5s x 10
25s x 8

Dumbbell rear delt raises
12.5s x 15
22.5s x 8
22.5s x 12

Superset with neutral grip front raises from incline bench
12.5s x 15
22.5s x 10
22.5s x 10

Dumbbell shrugs
80s x 30
95s x 25
105s x 15

Straight bar overhead press
70 x 15
80 x 11
90 x 6

Machine Shrugs
180 x 15
230 x 8
180 x 15
180 x 15

Standing dumbbell overhead press
30s x 20
40s x 12
45s x 8

Seated dumbbell overhead press
55s x 12
65s x 10
75s x 6

Machine rotator machine overhead press
60 x 20
75 x 15
100 x 12
110 x 8

I tried to train abs and my abs cramped super hard like never before. I actually thought I tore a muscle or something, they became stiff as a board (like a painful calf or hamstring cramp) and I couldn't move for a bit and it hurt...) so I stopped and then did some lower back work and some push-ups and then hit the streamroom, sauna and then got some food, now back at a motel and off to Portland returning home tomorrow.

YB.

RC

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Wed Jun 24, 2009 1:26 am 
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Stegosaurus
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Posts: 3395
Are you training in Ashland Dry ? :D

Where you run training while you were driving to stay awake ? Don't I know it ! ;)

Sorry about your cramps. I hope it wasn't something you ate.

Wash :)

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My knee muscles look totally sweet where I'm holding my weiner.


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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Wed Jun 24, 2009 11:30 pm 
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Location: Austin, TX
Ab cramp is fine now..but was really weird!

Anyway, didn't sleep real well even though I had a King Size bed in the hotel, I was like swimming in it. Just don't sleep very well...might need to take something for it....it is on a pretty regular basis that I don't sleep well....anyway....

Trained legs this morning before driving 300 miles home from the California border to the Washington border.

Nice drive, really pretty drive!

Workout went like this, trained at a nice gym in Medford, OR the past two days:

Lunges
5 sets around the gym going in circles and back and forth

Leg Press (exhausted from long lunges (spent 30 minutes just on lunges)
180 x 20
180 x 25
180 x 20
Narrow foot position
180 x 30
270 x 20
270 x 30

Leg extensions
70 x 20
90 x 20
130 x 15
150 x 15
170 x 15
150 x 15
90 x 20 drop set
70 x 20 drop set
30 x 20 drop set

Lying hamstring curls
70 x 25
90 x 20
110 x 12
95 x 15
75 x 15

Standing calf raises
105 x 20
105 x 25
120 x 25
135 x 20
150 x 20

3 more sets of lunges (feel too good, had to keep going).

Then ate, went to Ashland Food Co-op, biggest and awesomest co-op in the country, saw a bunch of people who recognized me, same thing happened the day before too, etc. Then finally go on the road...stopped in Roseburg and saw two forum members who work at a store there (they don't post often) and then Eugene, and then got home to Portland. 6-7 hours total (including stops) and 300 miles later before DOMS set in on my glutes, I made it home....

Bodybuilding.com just ordered nearly $10k of VEGA so I'm pumped about that! It is an account that I landed and will manage, so that commission will help out big time. Also took a $1000 order from the Ashland food co-op today so more $ is coming in via commission as sales continue to pick up.

Gotta keep moving forward....

Had an awesome time at Raw Union!

I have no desire to be raw at all, even a less of a desire after the festival, but there are some wonderful people in the movement....so many friendly people and I've made a lot of friends over the past two years in that movement. I even danced with a cute girl....who happens to live in Portland too! ;) Nice!

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 Post subject: Re: Robert Cheeke's Journal - 3 contests in 4 weeks!
PostPosted: Thu Jun 25, 2009 12:43 am 
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Stegosaurus
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Posts: 3395
I'm glad the cramp is gone :)

Even when I was living there, you never slept well. I never slept well either.

I bought this stuff bulk at Whole Foods ($6.50)
called Kava, it's suppose to help you sleep. The taste is pretty sick !
But it feels cool because it numbs your whole mouth.

Not so sure if it help me sleep better.

What Kava does.
Kava was used throughout Oceania to calm nerves, cause relaxation and sleep, fight fatigue. It was drank to unclog urinary tracts, to lose weight, relieve asthma and rheumatism. Drinking kava is thought to be good for headaches, cramps, and to cure syphilis and gonorrhea. Many islanders believe kava to restore strength, to soothe stomach pains and to cure such ailments as boils. Creates a general feeling of well-being. Induces a feeling of peace, relaxation and contentment. It enhances mental alertness and concentration.

I just thought I would get that out there for you :) You know cause you need to give it a Shants.

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My knee muscles look totally sweet where I'm holding my weiner.


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