Call it a comeback! RC is Back! in Online Training Journals & Blogs Posted January 4, 2012 Thanks! 1/3/12 I had another one of those nights. I'm still trying to get myself back on some sort of regular sleeping schedule after the 12-15 hour days for 12 consecutive days creating The 12 Days of Vegan Bodybuilding & Fitness. I laid down for sleep around 130AM and didn't to sleep until after 4AM. I was a little groggy waking up, but then I got down to business. Today was pretty cool. We received more prizes for this New You for the New Year Challenge, a bunch of other potential leads, and some good email work this morning. Just as I was preparing to head out, I got an email request to sign books for a bunch of WWE Pro Wrestlers and MMA fighters, so I happily did and shipped them out. For those who know my story, I wanted to be a pro wrestler from age 8-21, so it was quite cool to be able to sign and ship books to a bunch of them today. I'm moving in less than 3 weeks and have a lot to do so I decided to see one of my best friends who lives in town where I'm staying at the moment. I was a groomsman in his wedding this past summer and now that The 12 Days are over, I'm taking time to see a few friends before I move 1500 miles away. After hanging out with E-Train, I headed to the gym for leg day. I'm still working with Derek's Mass Building style of training using only compound lifts and really enjoying it! It is, however, quite exhausting and I questioned my abilities in the gym as I'm still short on sleep, was a little short on calories from spending the day with my buddy hanging out (though I brought a bag of snacks with me), and still sore. But I wasn't short on passion and drive so I went for it. With my pencil and little piece of paper, I tracked my workout which looked like this: Warm-up = 15 minutes on the stair stepper Bodyweight squats x 30Bodyweight squats x 30Bodyweight squats x 30 And lots of stretching to get really loose before squats. Again, taking that intelligent approach, I'm spending a good 30 minutes getting warmed up and stretched, pumped up and focused before touching weights. And I'm someone who's often short on time, trying to maximize the 1440 minutes we have each day. But I also don't want to get hurt and I'm taking a smarter approach. My hamstrings were still a bit sore even after all the loosening up and stretching and my low back was so-so but I tested it all out. Squats:45lbs x 2545lbs x 2545lbs x 25 89lbs x 12109lbs x 12129lbs x 10 My back had had enough. (if numbers look funny, it is because I use Kilos so a 10 kilo plate is 22 lbs, hence 89, and so forth) Box Jumps2020204040 Walking Dumbbell Lunges30's in each hand x 32 steps30's in each hand x 36 steps35's in each hand x 32 steps35's in each hand x 42 steps I stretched throughout the workout and also rode the stationary bike for 5 minutes at the end to keep the legs loose. The workout may not look tough, but for me and my slow and careful return to training, it was fairly tough After the workout I had my Vega protein drink of course, and then a whole bunch of food including potatoes, broccoli, tofu, and ezekial bread. Midnight now. Still have to shower and work for a while. Peace out! Have a great day tomorrow! That's some solid working out there Rob! It's good to see you are approaching it in a smart way Hope you have a great day also! P.S. is ezekiel breaad nice? Is that a name for sprouted bread?