RobS

thanks ironworker

Pitysister

since we already have a beast on the site...we gotta get a new name for you.

how about "Hoss" ?

Pitysister's Sig:

Born the travesty of man
Regular pulse midst pandemonium
You're plucked to the mass
Parched with thirst for the wicked

RobS

i guess i haven't updated this very recently, i've been real busy with school lately, but i have still found time to get to the gym. here what i have been up to...

4/4/08 Lower Body #2

Clean/Front squat 3x5 - 165x5, 165x5, 165x5

Deadlift 3rm - 455x3
i dropped the weight down from 475 so that i could make sure that i got all 3 reps

Lunges 3x10 - 115x10, 115x10, 115x10

Hyperextensions 3x10-12 - 25x12, 25x12, 25x12
i held the weight further way from my body and held the top position for as long as possible on the last rep of every set

Abs 6 sets - done

Bodyweight Calf Raise 3x20, 2x12 - 20 20 20 (both legs) 12 12 (single leg)


4/7/08 Upper Body #1

Bench Press 4x10 - 225x10, 225x10, 225x8, 225x7
i didn't get all of the reps so next week i am going to drop down to 4x8

Incline DB Bench Press 3x8-10 - 70x10, 70x10, 70x10

DB Rows 5x5 - 115x5, 115x5, 115x5, 115x5, 115x5

DB Lateral Raise 3x10 - 30x10, 30x10, 30x10
i've kept this weight constant for a few weeks to really work on form and make sure that i complete all of the reps without cheating

FacePulls 3x10 - 151x10, 151x10, 151x10
i've finally hit the point on these where i had to use body momentum to get the last few reps, i still felt it in my upper back/traps/rear delts. should i keep using body momentum or keep the weight the same and focus on keeping the good form?

Cable Triceps Extension 3x10-12 - 84x12, 84x12, 84x12

EZ Bar Curls 4x10-12 - 75x12, 75x12, 75x12, 75x12


4/8/08 Lower Body #1
Squats 3rm - 415x3
i made sure to have one of the personal trainers watch my depth on squats today to make sure that i was going deep enough, from what he told me i went below parallel on the first rep, the second rep i was a little bit high (he said i was right at parallel but from what i felt i was pretty sure that i was a little to high) and the 3rd rep i made sure to go deep and make sure i broke parallel, from what he told me it was my deepest out of all three of the reps, but i'm still a little pissed that i didn't quite get deep enough on rep 2 so i might keep the same weight and make sure to go deep on all three next week.

Goodmornings 3x5 - 195x5, 195x5, 195x5
this is becoming one of my favorite exercises, it is great for strengthening my lower back and it hits the hamstrings

Hyperextensions 3x10-12 - 45x12, 45x12, 45x12
i tried to hold the last rep of every set at the top for as long as i could, i was really feeling it in my back and glutes when i was finished

Leg Press 3x10-12 - 410x12, 410x12, 410x12

Abs 6 sets - done

Leg press Calf Raises 4x10-12 - 500x12, 500x12, 500x12, 500x12

HIThopper

Agreed, I love them too! Very nice squats too.

HIThopper's Sig:

There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

widdoes2504

Nice work Rob. Enjoy.

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

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

Cardio sucks

RobS

thanks guys, i'm still a little annoyed that i didn't get as deep as i wanted to on all of my squats the other day, but i'll give them another go next week

4/10/08 Upper Body #1

Bench Press 3rm - 280x3
i think this tied my all time 3rm and i was able to get it all clean, so i was pretty pumped about that, next week i'm hopping to get 285x3

Floor Press 5rm - 255x5

Push Press 5x5 - 155x5, 155x5, 155x5, 155x5, 155x5
these went up pretty well, my overhead pressing has never been all that great and i'm thinking that the little bit of leg drive that i get with the push press is helping me get up more weight (obviously) and helping me get over the mental block that i had with military press

Dips 3x8-10 - 45x10, 45x8, 45x8

Pull Ups/Chin Ups 6x6 - 6, 6, 6, 6, 6, 6

Tate Press 3x10-12 - 45x12, 45x12, 45x12

DB Curls 3x8-10 - 45x10, 45x10, 45x8
i was running low on time so i super set the tate presses and the db curls

widdoes2504

Good luck with the bench next week

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

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

Cardio sucks

RobS

thanks widdoes, i have always had some problems with my pressing movements (both bench press and overhead presses) so i am always excited when i make good progress on them

here is my lower body #2 from friday....

4/11/08 Lower Body #2

Clean/Front Squat 3x5 - 175x5, 175x5, 175x5
great movement - i think these are great for explosiveness and leg development, the only thing is i think i am going to have difficulty improving on these and deadlift week in and week out

Deadlift 1rm - 135x5, 225x5, 315x3, 405x1, 455x1, 495x1, 515x1, 535x0
515x1 tied my old 1rm which i was fairly happy about b/c for whatever reason i wasn't feeling all that strong on friday. i was especially having trouble with my grip. i use a double over hand grip up to 455 and then switch to an over/under grip when the weight gets real heavy. on the 515 i felt my grip slipping but i was able to get the weight up and hold it at lock out before setting it down, on 535 i was able to get the weight moving but my grip just gave out and i couldn't hold it. it is frusterating b/c i know that i am strong enough in the legs and back to get the weight up but i just can't hold it. i posted all of the warm up sets that i did to see what you all thought about it (is it too many sets and could that be why my grip was giving out?). also, i was wondering what everyone thought about the idea of investing in some chalk or straps. right now i don't have anything like that. does chalk really help that much? would it be enough to help me keep my grip and get the weight up? also, should i invest in straps? my only problem with that idea is that im worried if i do start using straps my grip strength wont increase and i'll never be able to get the weight up without them. what does everyone think

Lunges 3x10 - 125x10, 125x10, 125x10

Hyperextensions 3x10-12 - 25x12, 25x12, 25x12

Abs 6 sets - done

Bodyweight Standing Calf Raise - 12 12 (single leg) 25 25 25 (both legs)

RobS

4/14/08 Upper Body #1

Bench Press 4x8 - 225x8, 225x8, 225x8, 225x8
i stalled out on the 4x10 so i switched to 4x8 this week just like i planned on

DB Incline Bench Press 3x8-10 - 75x8, 75x8, 75x8
the plan is to increase the reps until i make it to 3x10, then i'll bump the weight up again

Cable Rows 5x5 - 204x5, 204x5, 204x5, 204x5, 204x5
i decided to give these a try this week as my rowing exercise pretty much just b/c i haven't done them in a while and all of the adjustable benches that i use to do db rows were being used

DB Lateral Raise 3x8-10 - 35x10, 35x8, 35x6
after 3 weeks at 30lbs db's i decided to bump up the weight, i wasn't able to get all of my reps, but i'll keep on working on these until i get all of my reps

FacePulls 3x10 - 84x10, 84x10, 84x10
a lot less "weight" than i have used in previous weeks but that is b/c i switched to a cable machine with fewer pullies so there is less assistance and the weight feels "heavier"

Skull Crushers 3x10-12 - 105x12, 105x12, 105x11

EZ Bar Curls 4x8-10 - 95x10, 95x10, 95x9, 95x8


btw - i just posted my deadlift question in the training forum