robert Posted February 18, 2012 Author Share Posted February 18, 2012 2/12/12 Alright, slept in and now back to the gym! That 12 hour drive with the 6 hour drive the day before wore my lower back out, so why not do some squats to sort it out! First workout as resident (not visitor) of Austin. Warm-up: Stair Stepper for 20 minutes, climbing 113 floors Bodyweight squats303030 Squats45lbs x 2095lbs x 12135lbs x 10155lbs x 6155lbs x 8155lbs x 10135lbs x 12 Walking dumbbell lunges50s (100lbs) x 24 steps60s (120lbs) x 14 steps70s (140lbs) x 12 steps80s (160lbs) x 6 steps75s (150lbs) x 7.5 steps and then fell over70s (140lbs) x 12 steps and fell over Stationary bike for 20 minutes as a cool down. Welcome to Austin, RC! Time to get to work! Link to comment Share on other sites More sharing options...
robert Posted February 18, 2012 Author Share Posted February 18, 2012 2/13/12 Today I trained with one of our forum members, bartronx7. Nice shoulder and back workout. It went like this: Warm-up: Box jumps202020 Mountain Climbers507575 Push-ups101015 Did those 3 exercises in a circuit of those 3 cycles with no rest between the 9 total sets. Shoulder warm-up Dumbbell lateral raises10s x 10 Dumbbell front raises10s x 10 Dumbbell rear delt raises10s x 10 Dumbbell overhead press10s x 10 Dumbbell Ovehead press - working sets40s (80lbs) x 1550s (100lbs) x 1060s (120lbs) x 770s (140lbs) x 4 Pull-ups Wide1612 Narrow1410 Dumbbell Shrugs95s (190lbs) x 1295s (190lbs) x 1295s (190lbs) x 1295s (190lbs) x 12 Time to eat! Link to comment Share on other sites More sharing options...
robert Posted February 18, 2012 Author Share Posted February 18, 2012 2/14/12 Triceps workout I'll type up tomorrow. Already almost 1AM now. Link to comment Share on other sites More sharing options...
robert Posted February 18, 2012 Author Share Posted February 18, 2012 2/15/12 Back workout with bartronx7 which I'll type up when I wake up. Link to comment Share on other sites More sharing options...
robert Posted February 18, 2012 Author Share Posted February 18, 2012 2/16/12 Deadlift and pull-up workout I'll type up when I wake up. Link to comment Share on other sites More sharing options...
robert Posted February 18, 2012 Author Share Posted February 18, 2012 2/17/12 Bicep and wrist workout I'll type up when I wake up Link to comment Share on other sites More sharing options...
jbrickzin Posted February 23, 2012 Share Posted February 23, 2012 Got the prize package in the mail today, thank you so much..You and everyone on this board are a huge inspiration. Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 Thanks, Jesse! Glad you enjoyed it! I've been MIA from the forum for a bit, preparing all these packages! It took so much work! I didn't let up in the gym. In fact, I trained 8 of 9 days as we prepared packages and now have trained 9 of the past 11 days. Hammering away at it. Now that 100% of prize packages have been shipped, and the 15 coaches will get theirs shipped tomorrow, I should be able to make a return to posting on the forum regularly. Hope you stick around the forum. Keep your eyes out for another challenge in the summer that will hopefully be bigger and better! All the best, Robert Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 2/18/11 Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on! I'll replace this text with a recap of my workout for this day when I get them typed up this weekend. Thanks all! RC Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 2/19/12 Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on! I'll replace this text with a recap of my workout for this day when I get them typed up this weekend. Thanks all! RC Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 2/20/12 Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on! I'll replace this text with a recap of my workout for this day when I get them typed up this weekend. Thanks all! RC Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 2/21/12 Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on! I'll replace this text with a recap of my workout for this day when I get them typed up this weekend. Thanks all! RC Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 2/22/12 Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on! I'll replace this text with a recap of my workout for this day when I get them typed up this weekend. Thanks all! RC Link to comment Share on other sites More sharing options...
robert Posted February 24, 2012 Author Share Posted February 24, 2012 2/23/12 Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on! I'll replace this text with a recap of my workout for this day when I get them typed up this weekend. Thanks all! RC PS, a photo from today. Been training for 4 consecutive months after 7 months off due to injuries and travel. Put on 14-16 pounds over the past 4 months and will keep putting it on! Link to comment Share on other sites More sharing options...
divamom Posted February 25, 2012 Share Posted February 25, 2012 and you said i had nice Arms...Holy Moly...nice arms! Link to comment Share on other sites More sharing options...
pphelps Posted February 26, 2012 Share Posted February 26, 2012 I managed to pick up your vegan body building book at the library , i was reading it outside walking in the Vancover cold today after picking it up could not wait to start reading it! Cannot wait to receive the package this week, thanks once again! and great picture ! Link to comment Share on other sites More sharing options...
laurak11 Posted February 28, 2012 Share Posted February 28, 2012 RC- I just wanted to say "THANK YOU"!! I recieved my box of vegan goodies last week after a long day/week of work. It made me cry (in a good way:))... The products will help me con't on my vegan path. I never thought that I would like lifting (coming from a run/swim/biking background) but it really has helped get through a couple hard months of no cardio due to injury. I'm def going to con't lifting and eating a plant based diet. Thanks again for this challenge and for your generosity. <3 Laura Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 28, 2012 Share Posted February 28, 2012 Just a quick line to say that I posted your money off to you this morning (didn't get to the Post Office as I hoped to last week, sorry) ?! Not much but I hope you can put it towards the cost of running the website(s), I'm sure it will help in some way. I'm making a point to read through all of your journal over the next couple of days, if it's anything like your book it will no doubt be nothing short of inspiring. Cheers Robert, keep on doing what you do MF. Link to comment Share on other sites More sharing options...
pphelps Posted March 1, 2012 Share Posted March 1, 2012 hey robert thanks for the package it arrived today!! Thanks again! Link to comment Share on other sites More sharing options...
mattpb Posted March 1, 2012 Share Posted March 1, 2012 Robert, Thanks so much for the parcel. An awesome selection of supplements which will come in handy during the next few weeks. Mattpb Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 1, 2012 Share Posted March 1, 2012 I feel like I need a package, am I missing out guys ?! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 1, 2012 Share Posted March 1, 2012 Congrats on the weight gain Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 1, 2012 Share Posted March 1, 2012 It's quite cool to have the know-how to be able to manipulate your bodyweight as you desire. Link to comment Share on other sites More sharing options...
robert Posted March 3, 2012 Author Share Posted March 3, 2012 Thanks so much! Thanks for the notes, everyone. I'm bummed. I have all my journal entries written down but work and travel kept me busy so I'm quite behind on typing them up! I did get a lot of work done on the plane so they are in a Word file. Hope to get the up on here soon, but heading out on a 7-day cruise tomorrow so I'll be offline once again! Eeek! Gotta get some time to catch up. Still training. Had a birthday today and did deadlifts and bent-over rows Back to work. Have an awesome weekend everyone! -RC 2.0 Link to comment Share on other sites More sharing options...
MattSxvx Posted March 9, 2012 Share Posted March 9, 2012 Hey Robert, I didnt get my NYNY package? Did it get lost in the mail? Hate to be a bother but I was looking forward to trying some of the Sunwarrior. Link to comment Share on other sites More sharing options...
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