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

[Daywalker]

I am intrigued as to what a "skullcrusher" is

Haha!

 

Some people call this exercise French press, some "Nosebreaker"

 

It's basically extending your arms while lying on a bench (inclined or flat) holding a bar/Z-Bar.

 

Nice disco work, Rob

Highly shiny training, as our cult priest Jono would say

[robert]

Daywalker; I'll make you look small soon

 

Way too busy these days to keep this totally updated. Had a really nice leg training session and then food at Proper Eats.

 

Check out www.veganholidayfestival.com to find out why I'm so busy. It's "my" original project and have some of the Best Vegan Speakers, Businesses, and Companies in the World attending

 

If you thought I was stressed out during Vegan Vacation, imagine me now, planning on 1,000 people attending a 2-day Festival

 

The great thing is, I'm totally stressed, have no time, my patience are running low, and I'm still training and bulking

[robert]

Today is a rest day, but yesterday we trained legs and did

 

Leg extensions x 6 sets

 

Lunges x 4 sets

 

Leg presses x 3 sets

 

Hack squats x 3 sets

 

Standing hamstring curls x 3 sets

 

Calf raises x 3 sets

 

We're thinking of training calves on a different day to allow more time and more exercises and sets for them.

 

Gotta go now, but should have a good training session tomorrow.

 

P.S. got more pics to add too

[robert]

I trained Abs and forearms early this morning before a long day. I'm not in Corvallis at the OSU Library.

 

I started with some crunches.

 

Then:

 

Hanging leg raises x 5 sets

 

Ab Crunch machine x 5 sets

 

Rope cable crunches x 5 sets

 

Leg raises from dip machine x 5 sets

 

Some general sit-ups and decline sit-ups

 

 

Forearms

 

Hammer curls x 4 sets

 

Behind the back barbell wrist curls x 4 sets

 

Reverse barbell biceps curls x 3 sets

 

I hour 5 minutes and then headed off for a very busy day!

[robert]

I trained Chest and Biceps last night. It was very nice and got a great pump out of it.

 

Bench Press

 

Decline Press

 

Pec Dec Machine

 

Seated Barbell Biceps Curls

 

High Pully Cable Curls

 

Low Pully Cable Curls

 

Biceps Curl Machine

 

1 Hour 10 minutes total. Then celebrated John W. Foster's Birthday!

[robert]

Tonight davidtarrfoster and I trained Shoulders and Calves.

 

After warming up, we got going.

 

Shoulders

 

Lateral raises x 3 sets

 

Front raises x 3 sets

 

Rear delt raises x 3 sets

 

Dumbell Overhead Press x 3 sets

 

Barbell shrugs x 3 sets

 

Machine narrow-grip overhead press

 

 

Calves

 

Barbell calf raises x 3 sets

 

Machine seated calf raises x 5 sets

 

Standing one-leg calf raises x 3 sets

 

1 Hour 10 minutes.

 

Sorry for the lack of detail in my training log. Just busier than normal these day.

 

I'm just happy to still be training hard and eating plenty during very busy times. I'm pleased with progress as a result of consistency.

[robert]

I'm slowly gaining it back

 

http://i24.photobucket.com/albums/c47/formicalinoleum/Robertcrushpose5.jpg

[jonathan]

I'm slowly gaining it back

 

http://i24.photobucket.com/albums/c47/formicalinoleum/Robertcrushpose5.jpg

 

All I can say is that poor gripper - it is being so horribly abused! Did you actually close it or just pose with it??

 

One of these days you might let me design you a program. I'll even miss out squats if it means you would do it!

 

Jonathan

[Daywalker]

I'm slowly gaining it back

Nice, Robster, i can see you lost a bit of definition in the upper arm, good job

The forearms are as freaks as ever. Now if you get all your muscle to the same level, you'll be a Pro!

 

Let's eat, next time we meet we'll both have to be over 210lbs!

[robert]

Jonathan,

 

I am not very good at those grippers. But Crystal and Michael Hobson gave me some to work with! So I'll get better at them soon.

 

I'm always open to suggestions on my programs. I'm changing it all the time, and now I just do the exercises I really enjoy and see how my body responds.

 

 

Alex, I'm growing a bit. It is a slow process but I'll post updated photos soon. I look nothing like I did during Vegan Vacation

 

I know I need to do more compound stuff. I worry about my lower back, but I'm working on a lot of core strength stuff to fix it.

 

I had a really tough leg workout last night. I'll try to post it soon.

 

Thanks guys! I DO want to GROW again and I'm inching my way back, week by week.

[jonathan]

OK, may I suggest a shoulder workout to replace the current one??

 

Three lifts, should take about 35-40minutes to complete. If it takes less time then you are not using enough weight and are taking too short breaks.

 

Push press

 

For the purposes of this I am going to assume that your 1 rep max is about 80kg/175lb.

 

8x45lb

8x100lb

3-4sets of 6 at 140lb/64kg

 

Seated dumbell shoulder press

 

No need to warm up as you will already be warm.

 

3x8x50lbs per arm. Now this needs to be done with no assistance whatsoever from spotters.

 

Power shrugs

 

Probably best to use straps on this to make sure that you use enough weight for your traps. This differs slightly from a normal shrug in that you use a certain amount of spring from your calves to launch the weight up. This allows you to use more weight which equals more muscle.

 

8x225lb

3x10x315lbs. This can obviously go up alot once you hit the groove. JP on VF shrugs alot and uses up to 500lbs.

 

 

The idea behind this workout is that you use the explosive power in your muscles in the first lift, the push press. Once that is gone, you move to the dumbells to get the brute strength. Then the shrugs are really just supplementary. You should not be failing on any of the reps, and there should be at least three minutes between each set.

 

Try it Rob. I bet my left nut you grow like a weed!!

 

Jonathan

[robert]

Thanks Jonathan!

 

I'm no-longer the cocky know-it-all bodybuilder I was 5 years ago, and hopefully people don't think of me as that anymore So now, I'm always open to helpful suggestions, and any advice.

 

I ask a lot of questions these days. I am by no means an expert. I'm just a great promoter of the vegan fitness lifestyle and I've had moderate success in bodybuilding as a vegan for more than 10 years.

 

If you have time.....do you want to make an entire workout plan for me? For all muscle groups?

 

I can follow it step-by-step and track progress. Just an idea.

 

Thanks again and I'm still moving forward for veganism!

[Guest]

I was very dissappointed in myself in terms of how I did with those grippers...my grip was always really strong and I used to hold 800lbs on the bar for time when I was still lifting...now I could barely do the bar

[robert]

Today is a rest day but last night davidtarrfoster and I have a tough leg workout.

 

He started with squats while I did leg extensions.

 

Then we trained together.

 

Leg Extensions x 6 sets

 

Barbell Lunges x 4 reps I mainly used 105 on my back for 25-30 reps.

 

Leg Press x 4 sets I got up to some pretty heavy weight on this

 

Standing Hamstring Curls x 3 sets

 

Total time was 90 minutes. We were exhausted!

 

Then we went to Proper Eats for some good food, visted with some pro wrestlers and then went home and watched The Rise and Fall of ECW while we had Vega drinks.

[jonathan]

I shall try today to come up with a routine. I just need to know your working weights/1 rep maxes with all the main lifts so that I can work out the weights. These have to be the weights at which you can complete the reps without assistance.

 

I have a few questions:

 

- Have you done powercleans before? They should be ok for your back.

 

- Have you tried sumo stance deadlift? I found when I hurt my back that they were great as it is a lot less taxing on the back.

 

- Have you tried front squats?

 

- Could I have your 1rep max/working weights for:

 

Flat bench

Incline bench

Bent over barbell row

Strict barbell overhead press

Push press with a barbell

Close grip bench

Powercleans

Chins (full ROM)

Shrugs

Dumbell curls

 

And any others that you think that I need to know.

 

I'll split it into three lifting days - push, pull and legs. I know that it is 1 day less than you are used to, but it will give you more time for eating!

 

Jonathan

[robert]

Thanks Jonathan. I'll get back to you soon. I'm traveling today, visiting my parents for their birthday (mother and father have the same b-day of Oct 19th).

 

Some lifts like power cleans I haven't done since high school and probably don't even remember how to do.

 

Thanks for taking the time. I'll catch up again soon.

[robert]

I did core training and back training with davidtarrfoster last night.

 

Jonathan, things are hectic at the moment, but I'll get numbers to you soon. Thanks for offering to put something together for me.

 

I've used a lot of different programs over the years and lately I've been consistent, but somewhat all over the place with training styles. I just enjoy lifting and do what is fun that day. But I know I need more structure.

 

I'm in my hometown of Corvallis so I might get to see Big Ben at the gym tonight. I haven't seen him in nearly 2 months

 

I was 189.5 last night, so that is good. I was 173 during Vegan Vacation back in August

 

Last night I learned a bunch of new core training exercises so I think that can help my lower back too.

 

Well, off to the gym to try to see Big Ben and catch a chest or arm workout.

[robert]

Today I did a quick chest workout in my hometown in Corvallis. I saw some old friends, but Big Ben wasn't there.

 

I just did 3 exercises for Chest, all barbell presses.

 

Flat Bench press x 4 sets

 

Incline Bench press x 3 sets

 

Decline Bench press x 4 sets

 

Now I'm eating soy ice cream before bed

 

I'll work on getting 1 rep max lifts on here soon.

[robert]

I have yet to determine my 1 rep max lifts so I'll just guess based on what I do for 3-5 reps.

 

Last night I trained arms for 40 sets

 

5 biceps exercies 4 sets each and 5 trieps exercises 4 sets each

 

I was in my home town training because I had some car problems and couldn't get home to Portland. I'm still in Corvallis now.

 

Biceps

 

Reverse Lat Pull-downs x 4 sets

 

Low-pully cable biceps curls x 4 sets

 

Seated dumbbell biceps curls x 4 sets

 

High-pully cable biceps curls x 4 sets

 

Concentration curls x 4 sets

 

 

Triceps

 

One arm rope kick backs x 4 sets

 

Dips x 4 sets

 

Overhead Dumbbell extensions x 4 sets

 

Cable overhead extensions x 4 sets

 

Cable extensions x 4 sets

 

Total time was probably around 90 minutes. Then I flexed for a bit, got some food and went to the Library to use a computer.

[Daywalker]

Last night I trained arms for 40 sets

 

5 biceps exercies 4 sets each and 5 trieps exercises 4 sets each

 

Dammit, i didn't even know there are so many different exercises for biceps and triceps!

[robert]

I am still training, although, not quite as much as I'd like. Please refer to www.veganholidayfestival.com to find out where I've been hiding out.

 

On approx. Nov. 20th, things will get back to normal.

 

Thanks.

[robert]

Crazy Leg workout tonight! I got my A$$ kicked! A guy in the gym put me through a grueling routine but I loved it.

 

I'm really tired now, I'll share more later.

[Odidnetne]

Last night I trained arms for 40 sets

 

5 biceps exercies 4 sets each and 5 trieps exercises 4 sets each

 

Dammit, i didn't even know there are so many different exercises for biceps and triceps!

 

Me either, I normally put my biceps in with my back and my triceps in with my chest because I can't find enough exercises for them on their own. Rob, let us in on this secret info, what are these exercises?

[robert]

P.S. I'm still working out even though I'm busy 15 hours a day minimum. davidtarrfoster insists I get to the gym to let out aggression or something like that as I'm super stressed lately.

 

It seems to help.

 

We trained legs last night and had our A$$'s kicked.

[robert]

I trained again today I think it is 2 out of the last 3 or 3 out of the last 4 days. So I'm still at it, just too busy to keep my log going.

 

Only 9 more days until I can relax