Robert's Training Journal - A Tale of Yeah's and Buddy's
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Sets and Reps
Is the intensity enough to leave you not being able to do anything else??? Thats what always worked for me. It seems like it almost didn't matter what I did in the gym so long as I lifted until I couldn't move...other than injuring myself my gains were pretty consistent up until I peaked out before going vegan. When I went vegan it was back to all gaining again.
- robert
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Yeah, I like to train with a lot of intensity so it is hard to walk afterwards if it is leg day, or use arms to drive it's arms, etc.
Yesterday I trained back:
Hyperextensions for lower back - about 10 sets of 20-25 reps
Lat-pull downs 2-3 sets
Reverse-grip lat pull-downs 5 sets
Cable rows 5 sets
One-arm dumbbell rows (variation stove6 showed me) 4-5 sets
About a 45 minute workout but it was tough and intense and lots of veins were flowing and sticking out in the arms
Yesterday I trained back:
Hyperextensions for lower back - about 10 sets of 20-25 reps
Lat-pull downs 2-3 sets
Reverse-grip lat pull-downs 5 sets
Cable rows 5 sets
One-arm dumbbell rows (variation stove6 showed me) 4-5 sets
About a 45 minute workout but it was tough and intense and lots of veins were flowing and sticking out in the arms

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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I trained legs today.
Just 3 sets of squats, and 7 sets of leg presses. I was short on time, but all of that took 40 minutes due to the resting time needed to move heavy weight.
I'm only squatting very light weights, but the leg press is still pretty heavy. I am pleased that I've been busy and consistent at the gym these days. It is really good for me to be hitting it hard again
Just 3 sets of squats, and 7 sets of leg presses. I was short on time, but all of that took 40 minutes due to the resting time needed to move heavy weight.
I'm only squatting very light weights, but the leg press is still pretty heavy. I am pleased that I've been busy and consistent at the gym these days. It is really good for me to be hitting it hard again

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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Today was arm day.
I started with machine bicep curls one arm at a time for about 3 sets. Then both arms together for about 3 sets. Then I moved to dumbbell Hammer Curls and hit 3 sets there. Nothing major, just 35s in each hand.
After that I moved over to the high pulley cable and did high bicep curls (like doing a double biceps pose on stage) for 4 or 5 sets. Then I did some low pulley bicep curls for maybe 2-3 sets.
I moved to triceps and did 3 sets up rope pull-downs for about 15 reps each set.
After that I did one-arm overhead extensions, about 4-5 sets each arm. Then 3 or 4 sets of dips about 15 reps each set and some bench dips and called it good after exactly 60 minutes.
I feel pretty pumped these days. Hopefully I'll be in good shape for the Vegan Vacation.
I started with machine bicep curls one arm at a time for about 3 sets. Then both arms together for about 3 sets. Then I moved to dumbbell Hammer Curls and hit 3 sets there. Nothing major, just 35s in each hand.
After that I moved over to the high pulley cable and did high bicep curls (like doing a double biceps pose on stage) for 4 or 5 sets. Then I did some low pulley bicep curls for maybe 2-3 sets.
I moved to triceps and did 3 sets up rope pull-downs for about 15 reps each set.
After that I did one-arm overhead extensions, about 4-5 sets each arm. Then 3 or 4 sets of dips about 15 reps each set and some bench dips and called it good after exactly 60 minutes.
I feel pretty pumped these days. Hopefully I'll be in good shape for the Vegan Vacation.
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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I trained shoulders today.
Overhead press (machine)
5 sets about 10 reps per set.
Cable side laterals (one arm at a time)
4 sets 20 reps each
Posterior delt raises with dumbbells
4 sets 12 reps each set
Shrugs
3 sets 15 reps with dumbbells (100's in each hand)
Dumbbell front raises
I did a couple of sets of dumbbell front raises to finish the shoulder workout.
I also trained abs and did a variety of crunches, sit-ups and one ab machine
Overhead press (machine)
5 sets about 10 reps per set.
Cable side laterals (one arm at a time)
4 sets 20 reps each
Posterior delt raises with dumbbells
4 sets 12 reps each set
Shrugs
3 sets 15 reps with dumbbells (100's in each hand)
Dumbbell front raises
I did a couple of sets of dumbbell front raises to finish the shoulder workout.
I also trained abs and did a variety of crunches, sit-ups and one ab machine
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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I trained chest yesterday:
Flat bench
135 x 21
135 x 15
175 x 5
195 x 5
205 x 5
215 x 5
225 x 3
Decline bench
135 x 15
185 x 5
225 x 5
245 x 3
225 x 5
Incline bench
135 x 8
155 x 6
175 x 6
195 x 4
That's it
Flat bench
135 x 21
135 x 15
175 x 5
195 x 5
205 x 5
215 x 5
225 x 3
Decline bench
135 x 15
185 x 5
225 x 5
245 x 3
225 x 5
Incline bench
135 x 8
155 x 6
175 x 6
195 x 4
That's it

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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davidtarrfoster and I trained a complete upper body workout last night. evrim from the forum was also there.
We did mostly machines, 2 for chest, 2 for back, 1 for biceps, 2 for triceps, 2 for shoulders, and called it good!
Then went out to eat
Today is an off day and I'm really trying to recover from being stressed and not getting enough sleep.
I should be back at it tomorrow.
Can anyone say,...LEGS! Bring it!
We did mostly machines, 2 for chest, 2 for back, 1 for biceps, 2 for triceps, 2 for shoulders, and called it good!
Then went out to eat

Today is an off day and I'm really trying to recover from being stressed and not getting enough sleep.
I should be back at it tomorrow.
Can anyone say,...LEGS! Bring it!
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
Hey Rob, I am just now discovering this section of the BB with training journals...pretty cool!
I see that you do quick a lot of sets for each exercise (up to 7 for each exercise). Have you always trained this way? I've always stuck to 2-3 sets for each exercise (sometimes 4) and find myself completely wiped out by the last set.
I see that you do quick a lot of sets for each exercise (up to 7 for each exercise). Have you always trained this way? I've always stuck to 2-3 sets for each exercise (sometimes 4) and find myself completely wiped out by the last set.
- robert
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Yeah, I was terrible about keeping a training log online but Sensless kept reminding me to do it, so I have been
There are certain muscle groups I like to do one exercise for 7 sets. Leg Press is one of them. I just like to keep building up and building up and building up and then I get wiped out and don't do anymore.
For the most part, I like to do 3-5 sets, sometimes including a warm-up set (always on my first exercise of the workout, sometimes 2 warm-up sets).
I also like to hit it quick these days. Get in, get down to business, and get out. I'm usually done in under 60 minutes. I rest 30-60 seconds between sets so I stay pumped the whole time.
It will be cool for a bunch of us to train together in a couple of weeks!

There are certain muscle groups I like to do one exercise for 7 sets. Leg Press is one of them. I just like to keep building up and building up and building up and then I get wiped out and don't do anymore.
For the most part, I like to do 3-5 sets, sometimes including a warm-up set (always on my first exercise of the workout, sometimes 2 warm-up sets).
I also like to hit it quick these days. Get in, get down to business, and get out. I'm usually done in under 60 minutes. I rest 30-60 seconds between sets so I stay pumped the whole time.
It will be cool for a bunch of us to train together in a couple of weeks!
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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Dave and I trained legs two nights ago.
Squats (recovering from back injury, very light weight)
bar x 15 reps
bar x 15 reps
95 x 15 reps
135 x 15 reps
155 x 15 reps
Leg Press
180 x 15
360 x 15
450 x 12
540 x 10
180 x 25
Standing hamstring curls (one leg at a time of course)
50 x 15
50 x 15
60 x 15
60 x 15
Calf raises
180 x 15
270 x 15
360 x 15
360 x 10
Done
Squats (recovering from back injury, very light weight)

bar x 15 reps
bar x 15 reps
95 x 15 reps
135 x 15 reps
155 x 15 reps
Leg Press
180 x 15
360 x 15
450 x 12
540 x 10
180 x 25
Standing hamstring curls (one leg at a time of course)

50 x 15
50 x 15
60 x 15
60 x 15
Calf raises
180 x 15
270 x 15
360 x 15
360 x 10
Done
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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- Joined: Fri Apr 08, 2005 8:05 pm
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Dave and I trained upper body last night:
Bench Press
135 x 20
175 x 5
195 x 5
215 x 5
Incline Dumbbell Flys
50 in each hand x 12
Back Hammer Strength Row
90 x 15
140 x 15
180 x 15
200 x 12
One-arm dumbbell rows
60 each arm, one at a time x 15
Military Press
bar x 15
95 x 10
95 x 8
95 x 8
95 x 6
Lateral raises
25lb dumbbells in each hand x 15
EZ bar bicep curls
50 x 12
50 x 12
40 x 12
40 x 10
Hammer curls
40 in each hand x 8
Skull crushers + close grip bench press superset after each set
80 x 10
60 x 12
60 x 12
60 x 12
Bench dips
bodyweight x 10
Done
Bench Press
135 x 20
175 x 5
195 x 5
215 x 5
Incline Dumbbell Flys
50 in each hand x 12
Back Hammer Strength Row
90 x 15
140 x 15
180 x 15
200 x 12
One-arm dumbbell rows
60 each arm, one at a time x 15
Military Press
bar x 15
95 x 10
95 x 8
95 x 8
95 x 6
Lateral raises
25lb dumbbells in each hand x 15
EZ bar bicep curls
50 x 12
50 x 12
40 x 12
40 x 10
Hammer curls
40 in each hand x 8
Skull crushers + close grip bench press superset after each set
80 x 10
60 x 12
60 x 12
60 x 12
Bench dips
bodyweight x 10
Done
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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I played tennis tonight with fellow forum member C.O. I lost 1-6, 3-6 but had a great time
Weights again tomorrow.

Weights again tomorrow.
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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- Posts: 21053
- Age: 38
- Joined: Fri Apr 08, 2005 8:05 pm
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Heavy Back Day Today!
Lat pull-downs
3 sets of warm-up for about 15 reps each
Wide grip pull-ups
bodyweight x 8
bodyweight x 10
bodyweight + 10lbs x 10
bodyweight + 20lbs x 8
bodyweight + 20lbs x 6
Narrow grip pull-ups
bodyweight + 20lbs x 10
bodyweight + 20lbs x 8
bodyweight + 25lbs x 6
bodyweight + 25lbs x 6
T-bar rows
75 x 12
95 x 12
125 x 8
125 x 8
Shrugs
180 x 14
270 x 12
270 x 13
270 x 14
One-arm dumbbell rows (stove6 style)
60 x 12
60 x 12
60 x 12
60 x 10
Exhausted! Hungry! Satisfied
Lat pull-downs
3 sets of warm-up for about 15 reps each
Wide grip pull-ups
bodyweight x 8
bodyweight x 10
bodyweight + 10lbs x 10
bodyweight + 20lbs x 8
bodyweight + 20lbs x 6
Narrow grip pull-ups
bodyweight + 20lbs x 10
bodyweight + 20lbs x 8
bodyweight + 25lbs x 6
bodyweight + 25lbs x 6
T-bar rows
75 x 12
95 x 12
125 x 8
125 x 8
Shrugs
180 x 14
270 x 12
270 x 13
270 x 14
One-arm dumbbell rows (stove6 style)
60 x 12
60 x 12
60 x 12
60 x 10
Exhausted! Hungry! Satisfied

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
- robert
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- Age: 38
- Joined: Fri Apr 08, 2005 8:05 pm
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Chest today. Short workout due to some distractions, but it's all good.
Bench press
bar x 15
135 x 15
185 x 5
205 x 5
225 x 3
Decline bench machine Hammer Strength
270 x 12
270 x 12
180 x 15
180 x 20
Dumbbell Press
80's in each had x 10 reps
Had to leave, but still had a good short powerful workout.
Bench press
bar x 15
135 x 15
185 x 5
205 x 5
225 x 3
Decline bench machine Hammer Strength
270 x 12
270 x 12
180 x 15
180 x 20
Dumbbell Press
80's in each had x 10 reps
Had to leave, but still had a good short powerful workout.
Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
Thanks for keeping the log! I've been reading it when you update it. Have fun training with VE (fatty) in DC. Wish I could go out there as well. Though I'd likely ditch most of the conference to hang out with my cousins I'd still be around for the training. Get some good photo's of the event and your training sessions.
Regards,
Sensless
Regards,
Sensless
I'm no expert, I just like to train.
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