Robert's Training Journal - A Tale of Yeah's and Buddy's

[veganpotter]

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]

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

[robert]

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

[robert]

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.

[robert]

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

[robert]

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

[robert]

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!

[Ravi]

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.

[robert]

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!

[robert]

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

[robert]

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

[robert]

I played tennis tonight with fellow forum member C.O. I lost 1-6, 3-6 but had a great time

Weights again tomorrow.

[robert]

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

[robert]

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.

[sensless]

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