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

[robert]

I trained legs on Monday (now it is after 1AM, technically Tuesday).

 

But basically I trained "today"

 

Legs ruled.

 

It went like this:

 

15 minutes on the bike

 

Leg Extensions

 

70 x 20

70 x 20

90 x 20

110 x 15

130 x 15

150 x 15

170 x 15

190 x 8

190 x 6

 

I did a bunch of sets 70-110 lbs to really warm up before getting after it.

 

Leg Press

 

270 x 15

270 x 15

360 x 15

450 x 15

540 x 10

630 x 6

360 x 15

360 x 12

 

I got up to 7 plates on each side which I haven't done in a while, though I've done 8 plates plus change on each side before.

 

Seated Calf Raises

 

100 x 30

100 x 30

135 x 20

135 x 20

135 x 20

 

 

Lying Hamstring Curls

 

70 x 15

90 x 12

110 x 6

90 x 12

90 x 10

 

 

Then I went in the sauna and did 10 sets of wall sits for approx 30 seconds each in 112 degrees or higher temp. I don't recall temp.

 

I was at the gym for nearly 3 hours in total.

 

I'm going to do an arm workout before heading to Eugene tomorrow. It will be a very long day!

 

Time to sleep son!

[robert]

I didn't get to bed until around 2AM but didn't fall asleep until around 3AM and then was woken up by someone calling from the East Coast to get me to sign up for a multi-level marketing program It was only 30 minutes before my alarm was going to be going off around 7:45AM so it was cool.

 

I got up and got in action and made it happen with an arm workout in the morning before heading to Eugene for the day.

 

It went like this:

 

Cable biceps curls as a warm up:

 

30 x 20

35 x 20

40 x 20

45 x 15

50 x 12

55 x 10

 

Triceps rope pull downs for warm-up

 

40 x 20

40 x 20

40 x 20

40 x 20

40 x 20

40 x 20

 

Skull Crushers

 

70 x 8

70 x 8

70 x 8

70 x 10

70 x 10

 

Machine Dips (still being careful of that shoulder)

 

210 x 15

225 x 15

250 x 15

270 x 12

270 x 10

270 x 10

 

Reverse Machine dips

 

225 x 12

225 x 12

225 x 12

 

Dumbbell kick backs

 

15s x 15

20s x 15

25s x 15

 

Barbell biceps curls

 

70 x 10

70 x 10

70 x 10

70 x 8

70 x 8

 

Alternating standing curls

 

30 x 8

30 x 8

35 x 8

35 x 8

 

Hammer Curls

 

35 x 10

40 x 8

 

Time to go to work.

 

I saw one of my good friends at the gym too, so that was really cool.

 

Now, I'm quite tired (mostly from lack of sleep and spending 6 hours in my car today. I'll do it all again on Thursday, traveling by car out of town.

 

I've had at least 4 protein drinks today. If I have energy I'll update my food journal, if not, I'll do it tomorrow. I wrote it on paper, so I won't forget.

[robert]

I trained abs tonight. It's after midnight but Wed. was the day I trained abs, in my case "tonight" since I'm still awake.

 

Anyway, it went like this:

 

Sit-ups/Crunches

 

25

25

25

20

20

20

 

Bridge (yoga type pose)

 

5 sets about 30 seconds of holding the pose each set.

 

Hanging Leg Raises

 

15

15

15

15

15

15

15

 

Cable crunches

 

120 x 15

140 x 15

160 x 15

160 x 15

150 x 15

 

Knee raises

 

15

15

15

 

Then I went in the sauna and did about 3-5 more sets of bridge for 30 seconds each set.

 

Then in the steamroom I did another 5 sets of crunches

 

I trained 3 days in a row, so I'll be off tomorrow and out of town all day.

[robert]

Legs on Friday:

 

Warmed up on the bike for 15 minutes.

 

Leg Extensions:

 

90 x 20

90 x 20

110 x 20

130 x 20

150 x 20

170 x 15

190 x 10

190 x 10

 

Leg Press

 

180 x 20

270 x 20

360 x 15

450 x 12

540 x 10

630 x 6

360 x 12

360 x 12

 

Lying Leg Curls

 

70 x 20

90 x 15

90 x 12

90 x 12

90 x 10

 

Seated Calf Raises

 

180 x 25

180 x 25

205 x 20

205 x 20

205 x 20

 

Wall sits x 5 sets in the sauna from 30 seconds to 75 seconds.

 

Good times.

[robert]

Trained Legs on Friday, took Saturday off and today (Sunday) trained back.

 

Back attack was like this:

 

Machine cable lat pull downs to warm up:

 

110 x 20

110 x 20

120 x 20

130 x 20

160 x 15

 

Reverse Grip Lat pull downs

 

105 x 15

135 x 15

135 x 15

150 x 10

150 x 10

 

Cable rows

 

120 x 10

120 x 10

120 x 10

120 x 10

 

T-bar rows wide grip

 

45 x 15

65 x 12

75 x 12

 

T-bar rows narrow grip

 

75 x 12

85 x 10

85 x 10

 

Wide grip pull-ups

 

5

6

5

6

8

 

Hyperextensions

 

20

20

20

20

20

 

Then steamroom and sauna for a bit.

[Zack]

Good work.

 

Try starting out with wide grip pullups before anything else, you'll get more reps it's a tough exercise but awesome for getting that back wide.

[robert]

I used to always like to start with pull-ups but now I even hesitate to do them because of my shoulder stuff going on, but I tested it today and it seemed OK.

 

I'm just happy to be there on a regular basis.

 

I know it probably looks funny that I do 6-8 sets for certain exercises. Sometimes that is because the first 2 or 3 are somewhat of "warm up" sets. Because of my injury history, I do a ton of warming up, movement, stretching, etc. during my sessions.

 

Things are coming along, which is nice. Eating is tough at times, as I start to almost get sick from eating so much, but it's all part of the program I guess.

 

[Zack]

I don't stuff myself silly but I make sure I eat enough... I don't want to add bodyfat if I can avoid it, so far so good.

[LongTimeVegan]

Eating is tough at times, as I start to almost get sick from eating so much, but it's all part of the program I guess.

I totally feel you there man... It's really not that much fun to eat when you're not hungry.

 

It's good to hear that you're back to training!!!

 

-Chris

[robert]

After the back on Sunday, I took Monday off to be out of town working all day and today (Tuesday) I was back at it training arms.

 

I warmed up doing about 7 sets of cable bicep curls and 4 sets of rope pull-downs for triceps.

 

Then I got after it.

 

Triceps

 

Machine Dips (still being careful with my shoulder)

 

180 x 20

195 x 15

210 x 15

 

Reverse grip

225 x 10

225 x 10

225 x 10

 

Skull Crushers

 

70 x 8

70 x 8

70 x 10

70 x 8

70 x 8

 

Rope pull-downs

 

60 x 15

70 x 10

70 x 10

60 x 12

60 x 12

 

 

Biceps

 

EZ Curl bar curls

 

70 x 8

70 x 7

70 x 6

70 x 8

70 x 10

 

Standing alternating dumbbell curls

 

35 x 6

35 x 7

35 x 8

35 x 6

 

Hammer strength preacher curls

 

65 x 12

65 x 10

65 x 10

65 x 10

 

Hammer curls

 

40 x 6

35 x 8

35 x 8

40 x 8

 

I also did 3 sets of lower back hyperextensions and then sat in the steamroom, sauna and hot tub

 

I was training for about 1 hour and 10 minutes and at the gym for about 2 hours total.

 

Then I got my eat on.

[robert]

I trained legs tonight and I'll be back at it tomorrow afternoon meeting lotus at the gym.

 

Anyway, I was at the gym for 2 1/2 hours tonight in total (90 minutes training, the rest in heat treatments).

 

It went like this:

 

Bike for 12 minutes to warm up

 

 

Leg Press - first few sets were to warm-up

 

90 x 25

180 x 20

270 x 20

360 x 15

450 x 12

540 x 8

630 x 6

630 x 8

360 x 12

360 x 13

 

I love doing tons of sets for leg press Some are greater range of motion than others, some are slower reps than other sets, some are different foot placement, etc. I mix it up.

 

Leg Extensions

 

90 x 20

110 x 20

130 x 20

150 x 12

190 x 10

190 x 10

140 x 12

 

Lying Leg Curls

 

70 x 15

90 x 12

90 x 12

110 x 10

 

Seated Leg Curls

 

110 x 12

130 x 10

130 x 10

110 x 12

 

Seated Calf Raises

 

200 x 25

235 x 20

235 x 20

235 x 20

200 x 20

 

 

In the sauna I did 3 sets of wall sits from 30-75 seconds each.

 

I stretched in the steamroom.

 

Then I went over to xdarthveganx's house around 11PM when I finally got out of the gym to drink some Vega and have him help me with computer stuff.

 

Training has been going well.

 

I really really really wish I could do more explosive compound movements like I used to do and like I see others doing. Once I sort myself out and overcome nagging injuries and seek assistance with overcoming them, I'll hopefully be back to squatting, deadlifting and things like that.

[xveganjoshx]

I trained legs tonight

 

Leg Press - first few sets were to warm-up

 

90 x 25

180 x 20

270 x 20

360 x 15

450 x 12

540 x 8

630 x 6

630 x 8

360 x 12

360 x 13

 

Not bad for a pretty little model. Gotta throw more wheels on there though. Lightweight baby!

Do hack squats as well as leg presses. I know your gym has one, I used it. It is a fairly good substitute for peeps who can't squat.

[Tasha]

Nice work Robbie 12

 

I hope to train with you again.

[robert]

I trained legs tonight

 

Leg Press - first few sets were to warm-up

 

90 x 25

180 x 20

270 x 20

360 x 15

450 x 12

540 x 8

630 x 6

630 x 8

360 x 12

360 x 13

 

Not bad for a pretty little model. Gotta throw more wheels on there though. Lightweight baby!

Do hack squats as well as leg presses. I know your gym has one, I used it. It is a fairly good substitute for peeps who can't squat.

 

 

Yeah, I know I can go more. I'm doing 7 plates a side and I bet if I did sets of 5 reps leading up to it I could do 8 plates or even 9. I've done 8 and some change in the past.

 

I changed gyms, now I'm over at 24 Hour Fitness, which rocks! That is one of the reasons I'm so motivated these days. There are tons of huge dudes and hot fitness women. I look up to so many men and women there.

 

It's pretty sweet. I was thinking about hacks today but ended up doing extensions and curls.

 

I'll drop my reps soon too, but I'm only a few weeks back into it and want to stay healthy and injury free.

 

Time for bed! I stay up so late that my eating is thrown off and I have breakfast at noon!

[robert]

I trained abs this afternoon and also spent a good hour or so with lotus at the gym working on arms.

 

I was at the gym for about 2 hours but I was mainly working with lotus on a whole bunch of exercises. It was fun

 

As for abs, pretty light day because today was crazy busy and I still haven't started packing for Canada and I leave as soon as I wake up.

 

I did about 10 sets of hanging leg raises and about 4 sets of crunches.

 

I also did a bunch of light bicep and triceps exercises.

 

So anyway, only 15 sets or so for abs but it's cool. I've been hitting it pretty hard lately and I've been quite busy all around. I plan on training on Saturday morning in Vancouver and then again when I'm in Victoria with Tasha on Monday.

 

Time for a bit more food, then packing and then sleep!!!!!

[robert]

I'm still training. I trained the day before I left for Canada and 2 days up in Canada and I'll get back in action tomorrow as well.

 

Good times.

[robert]

I trained arms and back when I was up in Canada.

 

Today I hammered the legs for about 90 minutes. I was at the gym for a total of 3 hours so it was a long one!

 

It went like this:

 

13 minutes on the bike.

 

Leg Extensions

 

3 warm-up sets with about 20 reps per set

 

110 x 10

130 x 10

170 x 10

190 x 8

190 x 8

 

Leg Press

 

3 warm-up sets with about 20 reps per set

 

360 x 15

450 x 6

540 x 6

630 x 6

720 x 5 (8 plates each side = 16 plates)

450 x 10

450 x 12

 

Lying Leg Curls

 

2 warm-up sets 20 reps each

 

110 x 10

110 x 10

110 x 10

110 x 8

110 x 10

 

Seated Calf Raises

 

115 x 20

140 x 20

140 x 20

140 x 20

140 x 20

 

In the Sauna I did 5 sets of wall sits ranging from 30-90 seconds.

 

I was in the Sauna 4 times, the steamroom once and the hot tub once.

 

Good times.

 

I also had 3 heavy burritos today.

[Zack]

Do you work your lower back? I know you have problems with it. Hopefully you will be able to start working it sometime. That is a bad imbalance to have, strong upper and lower body but a weak lower back, dangerous.

 

 

Good leg pressing.

[robert]

In the Sauna I picked up a Physical Therapist newsletter

 

I work all aspects of my back all the time and it doesn't matter. I have an injury and it is hard to overcome, no matter how I train. In fact, I was worried today with leg press, that is could hurt my back, but it didn't since I isolate my legs pretty well.

 

Anyway, I'm focused on making $$$ now, so then I can get my back looked at and hopefully fixed and able to do heavy compound training again

 

No more poor vegan hippie Robert. Time to Take Action and Make it Happen and make that money and get well!

[Zack]

and get HUGEEEEEEEEEEEE

[robert]

Yeah. Again, I'm for real. I know I've been a bit more outspoken lately, but seriously. I have to make more $$$ to get well, because I need help to fix my back.

 

So that is what my focus is on now. I can't keep getting distracted by little things.

 

I honestly do enjoy training again, and I'm not even injury-free. I just like it again, and that is exciting in it's own right.

 

Well, time to eat again!!!!

[Guest]

Have you found out exactly how to get your back in order???

[Zack]

That's good. Now stick around this time so you don't have to come back to action and make it happen, just make it happen.

 

[robert]

I have a background in massage therapy and sports injury treatment, etc. but I don't really know what the heck is wrong with my lower back. It could be a nerve thing, a disc thing, or something else.

 

That is why I'm getting out there and making that $$$ to go get it checked out.

 

Imagine if I had been healthy all these years (I hurt my back in 2001).

 

Does anyone remember how much progress I made when I was healthy?

 

I was on a tear and was tearing up the Vegan Bodybuilding World, and then it came crashing down. It's not a "oh poor Robert story" it's just what happened and it was scary, it was depressing, challenging, frustrating, humbling and encouraging.

 

I had more Iron Will than almost anyone I knew and my ability was just stripped from me and my Will to succeed started to wither away too.

 

I'm very careful in the gym these days, like tip-toeing around as I bend and turn so I don't hurt myself but still allow myself a chance at success.

 

At times the FIRE still burns, and if my body can hold up, watch out, because I'm going to light this place up like I did when I was younger and ya'll ain't seen nothing yet!

[Guest]

Can't you just get emergency insurance to cover extreme cases. Its way way cheaper that way and this should fall under that if it prevents you from doing a lot of things.