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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Wed Feb 18, 2009 2:12 pm 
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robert wrote:
Yes, I threw some D's on it......

I just purchased a luxury vehicle

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Wed Feb 18, 2009 3:34 pm 
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Thanks guys....I'm working hard and having fun these days. I was at the gym for a long time yesterday, lots of high volume, deep range of motion exercises....which is a good balance for my super heavy days.

I'm making sure I get both of those types of workouts in these days. The 4-8 rep (sometimes even under 4 reps) sets and the 10-12+ rep sets too. Both do nice things for me physically, mentally and psychologically.

Today is Arms and chest....had some oats, some bananas, a Vega smoothie right now and then heading out with Lean and Green shortly. I've love being consistent these days....and of course I'm excited about it, given my track record. So even though it's only been 2 months or so that I've essentially not missed a workout (missed 2 in Hawaii) I am excited and will likely draw attention to it...because it helps me. When I can look at my log and see that I had an entry every single day and that 5 of those 7 days in a week were weights and the other days were focused on cardio, eating, resting, posing or stretching...it does good things for my mind.

Thanks for the feedback...for the first time in a while....I'm back, and it's so much fun!

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Thu Feb 19, 2009 3:45 am 
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I don't know where to begin....like Ice Cube says, "Today was a good day."

Today had it's ups and downs with stress and having to be here and then there and this and that, bank, post office, etc. but it's all good because it resulted in selling so much VB&F stuff. It was just one of those somewhat hectic days in general.

But when Lean and Green made out way to the gym, it was on.

He was training legs (some great videos to come) and I was training arms and chest. We trained for about 2 hours and then went to my house, had some food, sat down for a few minutes and then headed back to the gym for another 90 minutes or so and I did 40 minutes of abs and 35 minutes of cardio and urinated twice or thrice which added a few extra minutes.

My workouts went like this:

Biceps

Dumbbell alternating bicep curls
25s x 15
30s x 12
43s x 10
45s x 8
50s x 6

Dumbbell alternating hammer curls
45s x 10
50s x 8
60s x 6
60s x 5
45s x 8

Standing barbell curls
75 x 12
75 x 12
74 x 10

Triceps

Rope extensions
40 (on this machine felt the same as 90 on a cable pulley at my other gym) x 12
40 x 12
40 x 12
40 x 12
40 x 12

Dips
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15

Chest

Flat Dumbbell press
68s x 15
82s x 12
105s x 4
110s x 4
105s x 3

Dips
(as mentioned in triceps)

170 push-ups (later did 40 more)

I trained chest 3 times in 15 days (rather than my normal 7 day off periods) so I didn't do too much volume today, just heavy.

Later tonight......

Abs

3 sets machine crunches
5 sets crunches on mat

15 sets hanging leg raises 5-20 reps per set (whenever grip slipped)

6 sets of decline sit-ups with 25 pound plate on my chest

4 sets of cable crunches (til left biceps started cramping)
140 x 15
180 x 15
180 x 15
170 x 12


Stationary bike for 35 minutes and watched the Lakers come back to beat the Warriors and that annoyed me (not a fan of Lakers)

Then back home to eat more.

Tasha made me more great food and I'm very thankful for that.

I was with Lean and Green nearly all day today....we took some pics. I posted a few in a new thread but will post some here too:

Image

Image

Image

I posted videos of my lifts in the Videos section.

Hey....thanks again to everyone ordering shirts. This helps big time! It helps us get to AZ, helps us pay for registration, drug testing, and even eating....so we're very appreciative of all the support.

As you can see...we are working very hard, day and night and obviously results are coming with each week that we dedicate ourselves.

Back to eating the food Tasha made :) (she also made my oatmeal with fruit breakfast and my mango Vega smoothie (sunset on top).

YB

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Thu Feb 19, 2009 5:32 pm 
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After yesterday's double workouts I was up until around 3:30AM working on things, preparing for a presentation at Portland Community College today and doing other things like promoting our clothing line to fundraise, and completing an interview, etc.

Anyway, I fell asleep after 4AM and was up at 9AM to get to the gym to train shoulders. I ended up pressing 90's in each hand (with Tasha spotting), which is my new personal best.

I believe I'm up to 90's for shoulder press, 105's for incline and 110's for flat press. 90, 105,110 is getting closer to my goal of 100, 110, 120. I'll just keep working away at it :)

Anyway, we got there early today and worked out for 1 hour 45 minutes, something like that. I do need to be careful....this was my 10th workout with weights (and you've seen my workouts are intense) in 11 days....only 1 day off (and I went bowling that day). I'm also training twice a day fairly regularly these days, and of course short on sleep last night. So I do need to be careful. In general I have been sleeping 10 hours a day and eating quite a bit, supplementing and taking good care of myself, staying positive, etc.

I will likely rest tomorrow or pound out one more day and then take Sat and Sun off to really rest up and recover and just do some stretching in the sauna and things like that (and continue to work hard, of course).

Today's workout was like this:

Lateral Raises to warm up:
17.5s x 12
17.5s x 12
17.5s x 12
17.5s x 12
17.5s x 12

Front Raises
17.5s x 10
17.5s x 10
17.5s x 10

Rear Delt raises
12.5s x 10
12.5s x 10
12.5s x 10
12.5s x 10

Machine presses to warm up before heavy dumbbells
70 x 12
110 x 10
110 x 10

Dumbbell presses
52.5s x 10
60s x 10
75s x 5
90s x 4

Seated straight bar overhead presses
100 x 10
100 x 8
100 x 8
100 x 7

Standing overhead presses
70 x 10
70 x 8
70 x 8
70 x 7

I couldn't do as much weight after burning myself out on those overhead dumbbell presses, but I really like pressing movements and wanted to keep going with straight bars to failure

Dumbbell shrugs (I also super-setted my dumbbell presses with shrugs using the same weight before racking it)
80s x 12
80s x 12
110s x 6
105s x 8
105s x 12

Then I rode the bike for 22 minutes and used the StairMaster for 14 minutes = 36 minutes post-workout cardio and read a newspaper about the Ken Griffey Jr. move back to Seattle :)

I ate a Pro Bar in the car, 2 bananas, ran some errands, came home and had some Vega and a meal Tasha prepared for me with tofu, potatoes, broccoli, carrots, etc. Great stuff! Thanks as usual Tasha!

OK, now back to work and then off to give a talk tonight.

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Thu Feb 19, 2009 7:44 pm 
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Yeah Buddy. Great job today.
I had fun spotting you. I like how you're like darn the weights are over there. Oh well I guess I'll just have to carry them over.
Darn I made you so much fun. I didn't think you would go through it in one day. One fine eating machine !
Thank-You for reminding me how to do deadlifts properly today. I really appreciate it :)

Time to eat more
YB!!!

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Sat Feb 21, 2009 3:37 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
I trained back and forearms tonight and didn't leave the gym until after midnight.....it was my 11th workout with weights in 12 days. I really am in need of rest but wanted to get one more workout in before taking the weekend off.

I'm actually too tired to fill in all the details right now but I am taking pride in the fact that I have one of the most consistent journals because that was a specific goal of mine. I know it has only been 2 months that I've made every workout but 2 and have updated my journal pretty much everyday, but it still brings joy to me to know that and I'm pleased to be so productive.

Yesterday I hit a PB with shoulder press using 90's. Today was a solid workout too and now I must eat and sleep asap.

So exhausted....been working a lot, fundraising, and of course training very hard (as seen in videos and photos resulting from my efforts).

Thanks for the support. Night night.

RC

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Sat Feb 21, 2009 5:00 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
robert wrote:
I it was my 11th workout with weights in 12 days.

I'm actually too tired to fill in all the details right now but I am taking pride in the fact that I have one of the most consistent journals

RC


YEAAAAAAAAAAAAAAAAAAP Thas' Right

You're not the only one my friend. About to post that vlog we filmed that I finally got uploaded; dumb thing always cuts out or I don't have enough time stationary to get it uploaded.

Great training with you tonight. I wouldn't have wanted anyone else handing me the 110lber for the french presses BUDDAY. And the weighted dips spot was key as well. If a person doesn't know what they're doing on that it can greatly affect your performance on the exercise.

Anyhow lemme post my vlog so i can get some shut eye. Hopefully you me and Ravi will be able to train together tomorrow. I'll be at it all day until work.

throw some d's......

pretty soon we'll purchase a luxury weighted dip belt from VeganEssentials. Until then THROW SOME D'S ON IT AH C 8)

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Sat Feb 21, 2009 2:56 pm 
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Yeah, we'll keep hammering out workouts! We have to....Octo is doing the same.

I think I'll take the entire weekend off....I'll keep you updated.

I woke up at 11AM...well, a bit before, but I made it out of bed at 11AM, so it was a good 8-9 hours of sleep (lying down at 2AM but didn't fall asleep for quite a while, which is usual for me....always lots of thinking, brainstorming, etc. late at night keeping me up).

But now that I'm awake and ate oatmeal Tasha made for me I have energy to post my workout.

I trained Forearms and Upper Back last night.

Forearms:

Reverse bicep curls
40 x 15
45 x 15
60 x 10
60 x 10
45 x 15
50 x 15

A couple of sets of hammer curls, nothing big though


Upper Back

Lat pull-downs (light weight, full reps, high reps)
75 x 30
90 x 25
105 x 25
120 x 15
135 x 12

Barbell rows
100 x 20
100 x 15
100 x 15

Dumbbell rows
55s x 6
40s x 8
32.5s x 12
32.5s x 12
32.5s x 12
32.5s x 12

Machine low rows
100 x 15
100 x 15
100 x 15
80 x 20
80 x 20

It was a full hour of forearms and upper back. I'll be honest...I was exhausted today...I didn't even make it to the gym until just before 11PM. I was recovering from working until almost 4AM and up at 9AM for a workout the day before and of course training 11 of 12 days, some of those days being multiple workout days (2 sessions + cardio in a single day).

So the plan is to rest, eat, and recover all weekend.

Ravi is in town so I hope to see him...if he wants to train....I'll train. I'm RC...but if not...I'm content with lunch and hanging out with one of my best buddies.

I didn't get to see Phillip last night. I hoped to but was napping in the afternoon/evening and sluggish all day until Lean and Green basically said, "let's go RC...let's do it." and I knew I couldn't back down and I went for a midnight workout and had a really good pump just focusing on upper back and awesome range of motion, visualizing the lats, rear delts and traps looking shredded under my sweatshirt.

At the end of the workout thendanisays showed up and I looked in the mirror and flexed quads and abs and said, "that is disgusting, that is just sick!" commenting on how shredded I looked under the lights. Then I flexed my hams, calves, etc. and some kid said, "it doesn't look like you have an ounce of fat on you." I'll I could say was ....."yeah buddy" and hit another pose and we were out of there.

Pretty solid sleep, only had to pee once in the middle of the night...now looking forward to cleaning up a bit and then heading to Corvallis for the weekend.

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Sat Feb 21, 2009 7:50 pm 
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Joined: Mon May 23, 2005 11:05 pm
Posts: 2651
Pics look fantastic! Say hi to Ravi for me :)


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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Sat Feb 21, 2009 8:25 pm 
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Ravi just left my house before I saw this......but will see him again in a few weeks and will pass on this message right away :)

All the best!

Time to go to Corvallis now.......

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Mon Feb 23, 2009 2:35 am 
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Location: Austin, TX
I took Saturday and Sunday off from training and spent the weekend with my mother and sister in Corvallis just hanging out. Tasha was there too.

I ate, relaxed and got some free food from my mother which was a big help during this contest preparation.

I'll be back at the gym in the morning and it will be nice to be lifting and doing cardio again....I only took two days off (as planned, by design) but already I'm anxious and excited to get back in there under heavy weights and on the stair stepper :)

I picked up more Walnuts from my mother so those are available at $5 a pound. I also posted tons of offers in the Classifieds section to save money on VB&F clothing, DVDs, etc.

Thanks again for supporting us! We've come a long way and we have 8.5 weeks to put our best physiques forward. We're making it happen!

RC

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Mon Feb 23, 2009 7:56 pm 
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I trained once today...I was at the gym for 2 hours and 10 minutes training legs but it flew by and in fact I had to get out earlier than I wanted to because I needed to be somewhere....so I'll be back at it tonight to finish up.

It was a good workout.....kind of a frustrating day in general for personal reasons, from lots of different angles and topics, but that is how it goes sometimes. Maybe tomorrow will be an amazing day after a day with some challenges.

I look forward to tonight's workout. I was also pleased to see more funds in my paypal account that I expected. That was nice.

So far so good 8.5 weeks out......anyway, gotta eat more and then run more errands and then get back to the gym later on.

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Tue Feb 24, 2009 4:24 am 
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I just got back from my 2nd workout of the day :)

I got there around 8:50PM and left at 12:25AM.

For weights today it was only about 3 hours and there was 7 hours in between sessions so almost like a full night's rest between during the day :)

I'll fill in the details later...it's 1:30AM or so now and I'm still eating and will get to bed soon. But a really good workout today...I'm having so much fun I have to actively, consciously pull myself out of the gym so I don't stay too long or over-train, etc.

I've been resting a lot in general (10 hours of sleep a day often) and took the entire weekend off so today I hammered 2 leg sessions and and hour of cardio and did just fine.

I'll fill in details when I wake up...but lots of leg presses, hack squats, lying cable curls, leg extensions, calf presses, lunges, bike, stair stepper...... good times.

Training is REALLY FUN again! Also, PS we have at least 11 forum members who go to my gym! And one just started working as a personal trainer too.....there could even be more...there are random people who wear Vegan Bodybuilding shirts there too, which is cool, so maybe there are more than 11 of us....either way....it makes it all the more fun! :)

RC

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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Tue Feb 24, 2009 3:59 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Update the title of your blog to reflect that we are 8.5 weeks out, not 11 budday!!!

Looking forward to seeing you for workout # 2 in about an hour or so. Even if you can only drop me off the goods to ship out and not train will still be cool to meet up. Tomorrow is on fo sho! :twisted: (still addicted to the twisted evil emoticon :roll: ) lol

Nice work yesterday and thank you for all the support you give to me over and over again. It's overwhelming and I cannot thank you enough RC i'm wit u ;)

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Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject: Re: Robert Cheeke's Bodybuilding Journal - 12 weeks out
PostPosted: Tue Feb 24, 2009 9:57 pm 
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Dude, you were at the gym ALL DAY! Even my trainer made that comment about you, "he should be paying rent, he's been here all day."

I know we both have our distractions, things we're going through, etc. and today was a good one to help each other in the gym pressing 90's, 100's etc.

I know I didn't update my leg workout yet, but I will.

I just got back from training chest and abs for 2.5 hours and I want to go back for more. I seriously don't think I'm over-training. I'm eating, supplementing, sleeping, and taking breaks between workouts and I'm still strong (press 105's today after pressing 100's for incline) and it just feels good and is so fun!

So many forum members (11 of us) go to the same gym, and other members of the vegan community from business owners to Organic Athlete members, etc. There seems to always be a handful of vegan athletes at a time...I commented that there were 4 or 5 last night and there were 6 today while I was there...at least, maybe more I didn't see. And some random woman in front of me had a VEGA shirt on :)

Man, my gym rocks for training! So many friends there, yet I'm still able to focus, and push it and do my own thing without distraction..in fact as a role model for all of them, it is nice to have them there. I look in the mirror with 100's or heavier on my lap and see other vegans watching me and I know I need to put on a good showing and I shout yeah buddy and do my thing with solid range of motion with heavy.....ass....weight!

Leg update coming soon....chest and abs coming soon...gotta eat, Tasha made a nice salad and quinoa for me.....then Vega, then errands, more work, another workout and hopefully update here when I get a chance.

RC

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