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


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I trained back and shoulders tonight.

 

It's late, after midnight, but just wanted to report that I'm back at it on a regular basis now!

 

Pull-ups

Rows

Lat pull-downs

Hyperextensions

Shoulder press

Lateral raises

front raises

 

It was about 65 minutes today. Ok, sleep time.

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Last night davidtarrfoster and I trained chest, triceps and biceps. It was good, tough and nearly 90 minutes.

 

I got up to 100's in each hand for dumbbell press, then we did a machine decline press, I got around 270lbs on that, and then some pec-deck sqeezes. We did triceps extensions, skull crushers, biceps dumbbell curls, and then some one-arm cable curls.

 

I was swolled up when it was done.

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davidtarrfoster and I trained legs today.

 

10 minute warm-up

 

Leg Press

 

90 x 25

270 x 15

360 x 10

450 x 10

 

Hack Squats

 

90 x 10

140 x 10

170 x 10

 

Lunges

 

45's in each hand x 20

50's in each hand x 20

55's in each hand x 22

 

Calf extenstions

 

15

20

20

 

Done in about 1 hour

 

Very exhausted and went out and had burritos and huge Vega smoothies and then watched footage from the 2003 Mr. Olympia

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Ask Daywalker, Crystal, davidtarrfoster, Veganpotter and others about that. I was barbell squating for about 6 weeks, and during the Vegan Vacation my back snapped again and it was very painful. I couldn't do much the rest of the week except complain. I re-injure my injured back about every 4 months, so that is why I stayed away from squats for a couple of years. I tried 6-8 weeks to make a return and think I even started a thread (my return to squats!) but it isn't working out.

 

I don't have great form, and my lower back is so injury-prone it makes each set pretty scary.

 

I'd like to do them, but same with deadlifts, I try and my back snaps and it makes it hard to walk, etc. I have a history of spine issues with exercises involving the lower back.

 

But I'm going to keep moving forward, I'll just have to focus on other things.

 

But as you can see, I'm busy again at the gym

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You've gotta start taking yoga...your flexability is terrible and I think it would really help you out a bunch...I've always been terribly flexible and I've never hurt my back...its only been sore from overtraining/fatigue but never injury

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I trained back and shoulders today and it went really well.

 

Something like this:

 

10 min cardio:

 

3 sets lat pull-downs to warm-up

 

Pull-ups

 

12

12

8

8

 

Reverse-grip pull-downs

 

100 x 12

100 x 12

100 x 12

100 x 12

 

Hyperextensions

 

20

20

20

20

20

20

 

Hammer Strength High Rows

 

140 x 15

160 x 15

180 x 15

180 x 15

 

Machine Shoulder Press

 

60 x 12

70 x 12

80 x 12

80 x 10

 

Hammer Strength Shoulder Press

 

140 x 3

110 x 7

90 x 12

90 x 12

 

Lateral Raises

 

20 x 12

20 x 10

20 x 10

 

Front Raises

 

20 x 10

20 x 10

20 x 11

 

About 1 hour 10 minutes plus 10 minutes cardio.

 

Great workout, lots of sets!

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I got up early and went to the gym before a 12-hour work day (mostly traveling around Oregon).

 

I trained Chest, Ticeps and Biceps.

 

It looked something like this:

 

10 minutes cardio warm-up

 

Flat Bench Press

 

bar x 52

135 x 10

135 x 10

175 x 6

195 x 5

195 x 5

 

Incline Bench Press

 

135 x 7

135 x 10

135 x 11

135 x 8

 

Low cable cross overs

 

50 x 15

50 x 15

50 x 15

 

High cable cross overs

 

90 x 20

90 x 20

90 x 20

 

Rope Triceps push-downs

 

50 x 25

60 x 20

70 x 15

80 x 12

 

Dips

 

bodyweight x 15

bodyweight x 15

bodyweight x 15

bodyweight x 20

 

Machine Biceps Preacher Curls

 

50 x 20

60 x 15

70 x 12

80 x 10

 

Standing Cable Curls

 

40 x 15

40 x 10

40 x 10

 

1 Hour 10 minutes.

 

Now very heavy, but great pump!

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Today I trained legs and it was pretty intense.

 

I won't mention the weights because I'm short on time but I did the following excercises:

 

10 minute warm-up

 

Leg Press = 6 sets

 

Leg Extensions = 4 sets

 

Seated Hamstring curls = 4 sets

 

Lunges = 3 sets

 

Seated Calf extensions = 3 sets

 

Workout was about 1 hour 15 minutes.

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I trained abs today. I spent the full hour just on abs for the first time, perhaps ever. I've always combined abdominal workouts with other muscle groups such as back or legs, or anything else. I usually on spend about 15 minutes per workout on abs but today I gave them a full hour.

 

I started with 10 minutes of cardio and than it got abtastic.

 

I did a variety of exercises including;

 

Hanging Leg Raises

 

30

30

30

 

Yoga Ball sit-ups

 

30

30

30

30

30

30

 

Rope resistance crunches

 

15

20

20

 

More leg raises

 

50

40

35

 

Decline sit-ups

 

20

20

20

 

Machine crunches

 

30

25

25

 

Bench leg raises

 

25

25

25

 

Total time was about 1 hour and 15 minutes

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I trained back and shoulders today.

 

I warmed up for about 10 minutes and then it looked like this:

 

Back

 

Lat pull-downs

70 x 20

80 x 15

80 x 15

 

Pull-ups

10

8

12

 

Reverse Grip Pull-Downs

120 x 15

120 x 15

120 x 15

 

Hyperextensions

20

20

20

20

20

20

 

Cable rows

120 x 20

160 x 16

140 x 20

 

 

Shoulders

 

Machine overhead press

90 x 10

90 x 10

90 x 10

90 x 10

 

Military Press

95 x 3

95 x 5

bar x 12

bar x 13

 

Lateral raises

20 x 15

20 x 15

20 x 15

 

Shrugs

130 x 15

150 x 12

130 x 15

110 x 15

 

It was about one hour long exactly.

 

Then I flexed and ate Thai Food with davidtarrfoster. And then we had Vega.

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Today I trained Chest, Triceps and Biceps.

 

I warmed up for about 10 minutes and then got after it.

 

Chest

 

Push-ups

25

 

Bench Press

95 x 20

95 x 20

135 x 10

185 x 5

205 x 5

225 x 1

 

Decline Bench Press

185 x 6

185 x 8

185 x 9

185 x 9

 

Pec-Deck Machine

110 x 8

90 x 12

90 x 12

90 x 12

 

Dips

Bodyweight x 12

Bodyweight x 15

Bodyweight x 15

 

Triceps

 

Skull Crushers with narrow grip presses supersetting each set

60 x 12 + 8 presses

60 x 12 + 8 presses

60 x 12 + 8 presses

60 x 12 + 8 presses

 

Overhead Triceps extensions (two handed)

65 x 8

55 x 10

55 x 10

50 x 10

 

Biceps

 

EZ Bar Biceps Curls

30 x 10

30 x 10

30 x 10

 

Hammer Curls

35 each hand x 10

35 each hand x 10

30 each hand x 10

30 each hand x 10

 

Concentration curls

25 each hand x 10

25 each hand x 10

25 each hand x 10

25 each hand x 10

 

Done in about 1 hour 15 minutes. Then, like last night, davidtarrfoster and I ate Thai food, and had Vega.

 

Tomorrow is a rest day.

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Ask Daywalker, Crystal, davidtarrfoster, Veganpotter and others about that. I was barbell squating for about 6 weeks, and during the Vegan Vacation my back snapped again and it was very painful. I couldn't do much the rest of the week except complain. I re-injure my injured back about every 4 months, so that is why I stayed away from squats for a couple of years. I tried 6-8 weeks to make a return and think I even started a thread (my return to squats!) but it isn't working out.

 

I don't have great form, and my lower back is so injury-prone it makes each set pretty scary.

 

I'd like to do them, but same with deadlifts, I try and my back snaps and it makes it hard to walk, etc. I have a history of spine issues with exercises involving the lower back.

 

But I'm going to keep moving forward, I'll just have to focus on other things.

 

But as you can see, I'm busy again at the gym :)

 

You must have some sort of weakness in your hamstrings and arse, possibly the abs as well that cause you to reinjure your back constantly. I'd advise you to see a good trainer with a kineseology background to get your back straightened out. Something is wrong with your body if you can't squat, as it is a normal movement that the body should be able to do without injury. Glad to see you're still working hard though!

 

Regards,

 

Sensless

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Yeah man, I'm back on track and gaining pounds too! I wish my back problems would go away. Sqauts and Deads are some of my very favorites.

 

I'll see what I can do, but I'm working on strengthening my weaknesses right now

 

Thanks for keeping me on my toes, I'm at the gym on a regular basis, even if it means getting up early and training in the morning before heading out of town all day. I'm getting it done.

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I trained legs today and it was pretty intense.

 

I didn't train totally heavy, but did lots of deep reps and I found myself laying on the ground trying to breathe between sets. So I know I was working hard. davidtarrfoster was concerned and made me take my sweatshirt off so I could breathe easier I love pushing myself hard on legs to the point where I am almost crying

 

Anyway, warmed up for 8 minutes on a cardio machine and then started.

 

Leg Press

90 x 25

180 x 25

270 x 15

360 x 15

360 x 15 narrow foot position

360 x 15 narrow foot position

 

Hack Squats

90 x 12

180 x 12

230 x 10

230 x 8

 

Lunges

90 x 22

100 x 22

110 x 22

80 x 22

 

Calf Presses

225 x 30

225 x 30

225 x 30

225 x 30

 

It was completed in about an hour and I was exhausted. Then I got two big burritos and I'm about to have some Vega (and I still have one burrito to finish).

 

Good times I better stretch because my A$$ is going to hurt the next couple of days.

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and I found myself laying on the ground trying to breathe between sets. So I know I was working hard.

Ha! That's not working hard, working hard is puking between every set , just kidding! Your workout does sound intense, it didn't hurt your back at all did it?!? Be careful Robot Chicken!

 

Then I got two big burritos and I'm about to have some Vega (and I still have one burrito to finish).

No wonder you've gained ~10 lbs since Vegan Vacation!

 

Good times I better stretch because my A$$ is going to hurt the next couple of days.

Too bad you only have David around if you want your glutes massaged .

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Trust me. I was working hard. No puking, but I know I got close. It sucks that I couldn't train hard during Vegan Vacation. I was ill, getting over a cold, super stressed out, and just tired and worn out. But, you still saw me push 270lbs on a decline bench, when I only weighed around 170 at the time

 

It sounds like you're judging davidtarrfoster's glute massaging abilities without having experienced it. Or did you and were not satsfied with his work? I love the feeling of a sore butt, legs, and now especially calves. I'm not sure why, but I love the sore calf feeling

 

Time to update my log.

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I forgot to update my training log the past couple of days. I had late evening workouts and tons of e-mails to reply to and didn't quite get to the log update.

 

So, two days ago I trained abs for a hour.

 

I don't recall exactly what I did, but I think it went something like this.

 

Warm-up for 10 minutes.

 

Exercise ball crunches

5 sets of 30 reps

 

Hanging Leg Raises

5 sets about 8-12 reps each

 

Machine crunches with weight

50-70 lbs for 5 sets of 30 reps

 

Cable Crunches

5 sets 25 reps using the full stack of weights

 

Leg raises

5 sets of 30 reps

 

Lyling Leg raises (from bench)

5 sets of 20 reps

 

Abs are still sore 2 days later (of course due to DOMS).

 

I'm happy to be spending a full hour on abs each week

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Last night I trained Chest, Triceps and Biceps.

 

It was something like this:

 

Warm-up for 10 minutes

 

Incline Bench Press

bar x 20

bar x 20

115 x 10

115 x 10

115 x 10

115 x 10

 

Decline Bench Press

135 x 10

185 x 6

205 x 6

205 x 6

 

Incline Dumbbell Flys

40 each hand x 15

50 each hand x 12

55 each hand x 12

60 each hand x 10

 

Triceps

 

Dips

Bodyweight x 15

Bodyweight x 15

Bodyweight x 15

Bodyweight x 15

 

Rope Pull-downs

30 x 15

30 x 15

30 x 15

30 x 15

 

Rope Triceps overhead extensions

30 x 15

30 x 15

30 x 15

30 x 15

 

Biceps

 

High Pulley Biceps curls

25 each hand x 15

25 each hand x 15

30 each hand x 15

30 each hand x 15

 

Concentration curls

25 each hand x 10

25 each hand x 10

25 each hand x 10

25 each hand x 10

 

Seated hammer curls

30 each hand x 7

20 each hand x 10

20 each hand x 10

20 each hand x 10

 

All done, did a bit of flexing and weighed in at 182.

 

Came home ate 2 burritos and a protein drink and weighed in at 183.5.

 

I was 173 last month so it is pretty encouraging

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I trained back and shoulders today. I went a little something like this:

 

Warm-up for 10-12 minutes on cardio machine.

 

Back

 

Lat pull-downs

70 x 20

70 x 20

80 x 15

90 x 12

 

Pull-ups

10

8

8

8

 

Hyperextensions

30

30

30

30

 

Cable rows

120 x 20

140 x 15

160 x 15

180 x 15

 

Shoulders

 

Seated Lateral Dumbell Raises

15 each hand x 15

15 each hand x 15

15 each hand x 15

15 each hand x 15

 

Front Dumbbell Raises

20 each hand x 15

20 each hand x 12

20 each hand x 10

25 each hand x 8

 

Barbell Shrugs

135 x 20

135 x 20

185 x 15

205 x 15

 

Machine Overhead Presses

60 x 15

70 x 10

70 x 10

80 x 10

 

Shrug Rows (shoulders and back)

135 x 15

155 x 15

155 x 15

135 x 15

 

All done in about 1 hour 15 minutes.

 

Then ate 2 burritos and had Vega.

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I trained legs today and it was great!

 

I started with about 10 minutes of cardio and then got down to business.

 

Normally I finish with lunges but tonight I started with lunges.

 

I did 2 sets of about 20-40 reps without any weight and then a set with the bar on my back.

 

Lunges

95 x 20

65 x 40

65 x 40

65 x 40

65 x 40

65 x 45

 

Leg Extensions (one leg at a time)

30 x 15

30 x 15

30 x 15

30 x 15

 

Leg Press machine (narrow foot position)

120 x 15

180 x 15

200 x 20

200 x 20

 

Leg Extensions (both legs together)

60 x 15

60 x 15

60 x 15

60 x 15

 

Seated Hamstring Curls

70 x 20

80 x 20

80 x 20

80 x 20

 

Seated Calf Extensions

180 x 25

180 x 25

180 x 25

180 x 25

180 x 30

 

Standing calf raises to cool down.

 

The session lasted about 1 hour 15 minutes. Then I walked another 10 minutes to the burrito place and back to keep my legs moving and my stomach full

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