RobS

^^
yep x2

RobS

2/26/08 Lower Body Workout 2

OVERHEAD SQUATS 3X5 - 5, 5, 5
so i could just focus on getting the movement down i did these with a broomstick that we had sitting around the weightroom, even when just using a broomstick i thought it was somewhat difficult to use proper form

SQUATS 3RM - 405x3
the program calls for a 1RM on either squats or deadlift every week, i like doing heavy sets of 1 and working up to a 1RM on deadlift, but when i do squats i prefer doing a 3RM or or 5RM instead of a 1RM

GOODMORNINGS 3X5 - 190x5, 190x5, 190x5

GHR 3 SETS - 3, 3, 3

HYPEREXTENSIONS 2X10-12 - bw+45x12, bw+45x12

WEIGHTED ABS 6 SETS - done


good workout, i'm going to keep working on progressing my 3RM on squats

widdoes2504

Good work on the squats. Keep it going.

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks

TALO

Big #'s, good job!

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

RobS

thanks guys, my lower body has always been a strong point for me

RobS

also, i have never watched my diet all that closely, but since joining this site i have read some of the nutrition stickies and threads and for the past 2 weeks i have been following a fairly consistant diet, i think i am doing alright with it, but i'd appreciate it if you guys took a look at it and let me know what you think:

meal1 - whole wheat bagel with peanut butter, coffee (650 calories, 26g protein)

meal2 - pre-workout - 1 scoop whey protein, 1tbs creatine mono, 1 banana (150 calroies, 25g protein)

post-workout - 2 scoops whey protein, 1tbs creatine mono, 6oz light yogurt (310 calories, 54g protein)

meal3 - eaten 45minutes-1hour after my workout - turkey and ham sandwhich on whole wheat bread with 1 slice american cheese and spinach leaves (340 calories, 30g protein)

meal4 - 1 grilled chicken breast (288 calories, 55g protein)

meal5 - 1 can tuna (125 calories, 28g protein)

meal6 - chicken breast or red meat with steamed vegtables (generally broccolli and/or spinach), 1 tbs extra virgin olive oil (493 calories, 56g protein)

meal7 - within an hour of going to bed - 1 cup low fat cottage cheese (180 calories, 26g protein)

and throughout the day i drink 1/2 gallon skim milk (720 calories, 64g protein) and a lot of water

the calories and protein figures are just approximations that i came up with based on the food labels and serving sizes, but i think they are fairly accurate
overall that would give me about 3256 calories and 362g protein for the day at a current body weight of 243. so what do you guys think?

Ross86

Looks pretty good. Are you taking in enough carbs with your creatine monohydrate? I don't know how much is necessary.

Edit: Just looked into that...found that 35gr is "suggested" with 5gr CM although it may be a little excessive.

RobS

2/28/08 Upper Body Workout #2

SPEED BENCH PRESS 9X3 - 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3
three slightly different grips, paused on my chest

CLOSE GRIP BENCH PRESS 5RM - 265x4
well, looks like my close grip bench press hasn't completely caught up to my regular bench press quite yet, i only got 4 good reps, i needed help on number 5 so i am going to stay at this weight again for next week

MILITARY PRESS 3X5 - 135x5, 135x5, 135x5
decided to change it up a little bit this week and do my overhead pressing with a barbell instead of dumbbells

WEIGHTED DIPS 2X8 - bw+45x8, bw+45x8

PULL UP/CHIN UP ROTATION 6X6 - 6, 6, 6, 6, 5, 5

CABLE TRICEPS EXTENSION 3X10-12 - 84x12, 84x12, 84x10

INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x9

widdoes2504

Good work Rob keep it going

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks