4 week cut log

[Bob]

Starting another log to track a 4 week mini cut I'm doing to mentally prep myself for hiring Shelby. Looking to drop ~2lbs a week and get ready for the real deal. If all goes well, I'll pull the trigger. I weighed 208 after training tonight (been a very liquid september....). I will be eating clean with carbs pre and post training only for the most part. Won't be doing a ton of cardio because I will be training 5 days with a conditioning day. With the weather be so nice though I may do some running.

Split will be the same I've been doing, at an accelerated pace.
M - Chest/Shoulders/Tricep/Bicep
T - Quads/Hams/Lower Back
W - Off
Thur- Back (incidental biceps...)
F - Chest/Shoulders/Tricep/Bicep
S - Quads/Hams/Lower Back + Conditioning
S - off/ back day if I'm feelin fresh


10/1/2012 - Upper

Bench
225x4x8
225x6

DB Incline
80x3x8

DB OVH
65x3x12

Rear Delt Fly (machine)
70x3x15

DB Raises
35x3x12

Shrugs
365x4x12

DB Curls (palms up)
35x15,12,12 w/dips in between

Tricep Ext machine
120x2x12
120x8 -> 90x8 -> 70x2 lol had some issues

Pec Fly
85x3x12

DB Preacher Curls
20x2x20

BB Curl
70x3x10

DB Hammer
Left - 30x2x20, 25x2x30
Right - 25x2x30

Not really sure about the last stuff, I really was just hanging around to check out the bitties.

[Alex M]

Good luck man. Do you cycle calories at all or just do a straight daily deficit?

[Louie P]

NO ARM DAY?!

On Monday, October 1, 2012 10:14:15 PM UTC-4, Bob wrote:

[Bob Stevens]

My calories are pretty steady, the only change day to day is a non training day is very low carb with higher fat, protein stays constant. Weekends are a little loose structure wise, but calories are pretty close.

Louie's right, my priorities are all out of whack!

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[Lelli]

What type of carbs are you taking in pre & post?

[Sereni]

You should incorporate talking to bitties in your training.  The goal should be a complete sentence by the end of the cut.  Talking to Megan doesn't count.

[Bob]

Pre is potatoes between 50-75g worth. Post is 25g malodextrin. I'm tweaking it a little but I prefer potatoes or rice at work since it reheats best. Depending on the training I did that day I will have another 25-50g of carbs with dinner (as in more potatoes) otherwise carbs are from vegatables.

Nick, you're not making any sense. Are you sick again?

10/2/2012 - Lower

Hamstring Curls 5x8
Sumo DL sets of 6-8
Rack Pull (conv) sets of 12-15
Leg Press / Back Raises 4x12
Quad Extensions 3x15

I had a lot of trouble getting into a rhythm today, mostly due to some very tight hamstrings and sore upper quad. I ended up rolling out after training for a long time and it helped a little, but they're very tight again today. I'm having issues enjoying lower training right now, but I've seen some things on efs I'm going to try and hopefully they reignite my training. 

[Bob]

10/4/2012 - Back

Neutral Grip Pulldown
205x4x8
175x8

BB Row
185x8
225x8
255x3x5
225x5
185x8

Hammer Strength Row
3p /side 5x8
2p/side x10 overhand grip

Chest Support Row
70x5x8 stretch&pause

V-Grip Pulldown
175x4x10 -> 130x10

1 Arm Cable Curl
110x4x10

High Row Machine
90x4x10 -> 60x10

Ez Bar Curls
65x12 - my right forearm started to hurt so I'll save these for tomorrow

My back work has gotten a  bit sloppy so I scaled back the weights a bit and focused on quality. Big downscale in my ability to pump out volume from my experiment. My tonnage is down to around 60-70% of what it was.

[Bob]

10/5/2012 - Chest/Shoulder/Bicep

Bench
225x3
245x3
265x3
270x3
245x3x5

Flat DB Press
80x4x12

High Incline DB Press (no lockout)
65x4x12-15 locked out last set

Fat Bar Floor Press
165x2x8 - delts were getting sore pump so I killed it

DB Raises
35x3x15

BB Shrugs
315x8
365x8
405x8
445x8
365x12

Rear Delt Fly (machine) superset Red band pullapart
55x3x20 - 3x10

Pec Fly (machine)
85x2x12

Fat Vbar pushdown
150x3x8 -> 120x8

BB Curls
85x4x12

DB Curls (palms up)
35x2x15
35x12

Preacher DB Curl
22.5x2x15

DB Hammer Curls
40x10 -> 35x10 -> 30x10

Pretty decent, forearms are still takin a beating though.

[Bob]

10/6/2012 - Lower

Hamstring Curl
175x4x8
160x8 -> 115x15 partials

SSB Box Squat
325x3x5
225x8 paused on box

SLDL
225x4x8 long stretches

Leg Press
worked up to a max set of 8 reps starting at 4plates ended at 9plates per side
dropped to 6plates per side did 15 reps closer stance

Back Raises
60x4x12

Smith Machine Split squat
95x2x8

Hamstring Curl superset Leg Extensions
115x2x20 partials - 145x2x20 swinging

Not bad day, want to incorporate more heavy-ish work on this day so I don't forget how to do it. Had to use 3 mats on the box to keep my left quad from hurting though. Need to look into that some more, never had pain there before.

[Sereni]

I'll be in tomorrow so we can add more plates to your leg press and I can help you push it.  I'll see if Chris is free too.

[Bob Stevens]

Awesome, I can wear knee wraps and highlighter shoes as well. Also, I went and cut all my t-shirts so that the sleeve opening is from the neckband to the bottom of the shirt.

On Mon, Oct 8, 2012 at 7:45 AM, Sereni <glic...@gmail.com> wrote:

I'll be in tomorrow so we can add more plates to your leg press and I can help you push it.  I'll see if Chris is free too.

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[Bob]

10/8/2012 - Upper

Bench
225x5x8

High Incline DB Press
75x4x12

Flat DB Hammer Press
85x2x10, 1x8

DB Raises (swing style)
35x2x20, 1x15

Rear Delt Fly (machine) superset Pullaparts
70x3x15 - red 3x10

Shrugs
365x4x12

BB Military (chest to forehead)
115x2x12

Pec Fly
85x8
100x8
85x10

Tri Machine
110x10,9

Pushdowns
120x20, 10
90x10

Stopped early cause it was late and I was tired, will do biceps tomorrow. Weight is down to 206, not sure if water weight or what so I'm going to add a small amount of cardio and then check up on Thursday.

On Monday, October 8, 2012 8:56:40 AM UTC-4, Bob wrote:

Awesome, I can wear knee wraps and highlighter shoes as well. Also, I went and cut all my t-shirts so that the sleeve opening is from the neckband to the bottom of the shirt.

On Mon, Oct 8, 2012 at 7:45 AM, Sereni <glic...@gmail.com> wrote:

I'll be in tomorrow so we can add more plates to your leg press and I can help you push it.  I'll see if Chris is free too.

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[Bob]

10/9/2012 - Lower + Biceps

Hamstring Curls
130x10
145x10
160x10
175x10
160x10 -> 130x10 -> 100x10 -> 85x12 partials

Cambered Bar Box Squat superset Conventional DL (unintentional round back)
225x4x12 - 225x4x10

Back Raises
60x4x12

Leg Press drop set
warm up to 6p/side
20 reps for all, started wide worked closer with each set
6p -> 5p -> 4p -> 3p -> 2p -> 1p

DB SLDL
50x4x10 (focus on stretch)

DB Curls (Palms up)
30x2x15
35x10

BB Curl
80x4x8

DB Preacher Curl
25x2x10

Reading this back it seems kind of wimpy and weak but I was destroyed after it and I'm sore a shit right now as I type this. My conv DL form is still shit, anyone who witnessed it yesterday can confirm. Round back like crazy. Have to force myself to be more strict even when I'm fatigued.

[Bob]

10/11/2012 - Back

CSR
45x2x10
70x2x10
90x8
115x6
90x3x10

Pulldowns
175x4x10 -> 145x10 -> 115x12

BB Row
225x2x8

Seated Cable Row (close grip)
160x8
175x8
190x8
205x8
220x8
175x12

Hammer Strength Row
3p/side 3x10

Single Arm Pulldown
70x2x10

Face Pulls
75x20,15,15

Lackluster day, I strained my right calf somehow  and it was bothering me all day. Couldn't focus on training too well because of it.

[Bob]

10/12/2012 - Upper

Bench
225x3
255x3
275x3
wide grip 185x12,10

DB Incline
65x8
75x8
80x8
85x8
90x8

Flat DB hammer
70x3x12

DB Raises
30x4x12

Shrugs
315x8
405x8
455x8
405x2x12

Rear Delt Fly
60x2x15

Military Press (super wide grip,chest to forehead)
95x3x15

Plate Raise superset Pushdown
45x3x10 - 120x8, 140x8, 150x8, 140x8 -> 110x8 -> 80x8

DB Curls (palms up)
30x2x20

BB Curls
45x8
65x8
85x8
95x8
75x10

DB Preacher
20x20,15 (failure)
left only x12

Pretty much it, long session, bench felt surprisingly good despite not so hot warmups. Also, to my surprise after limping home yesterday, my calf has no pain at all today...? Looks like squats are on for tomorrow. Maybe I'll do something over bodyweight!

[Bob]

10/13/2012 - Lower

Hamstring Curl
130x8
145x8
160x8
175x8
160x8 -> 130x8 -> 100x12 (partials)

SSB Box Squat
335x5x3

Rack Pull (4" below knee)
275x5
295x5
315x5
225x2x15

Leg Press
4p/side -> 9p/side x8
7p/side x12

DB SLDL
60x2x8

Back Raises superset Leg Extensions
45x3x12 - 160x3x15

Wanted to do 3x5 on SSB but my back was tired and couldn't keep my back tight or chest up for more than 3 reps.

[Bob]

10/14/2012 - Back

Wide Grip Pulldowns
130x4x15

Wide Grip Cable Row
145x3x15

CSR (narrow handles)
45x4x10 with 3s pause

T-Bar Row
90x2x10 paused

Pullups superset Face Pulls
bw 3x6 - 80x3x20

Quick one, finished in 30 min. Did a good amount of stretching and rolling as well. I was feeling a bit sore.

[Bob]

10/15/2012 - Upper

Bench
227.5x5x8 - I busted out the 1.25 plates cause I knew 5lbs over last week wasn't happening.

High Incline DB
75x4x12

Flat DB Press
80x3x12

DB Raises
35x3x12

Shrugs
405x4x12

Cable Delt Flys superset Cable Front Raises
30x2x10 - 30x10, 20x10

Military (half reps)
95x15,20

Pec Fly
85x2x12, 70x12

Pushdowns
140x2x10
140x8 -> 110x8 -> 80x10

DB Curl (palm up)
40x3x10

BB Curl
80x2x10

DB Preacher Curl
17.5x2x20

[Bob]

10/16/2012 - Lower

Cambered Bar Box Squat superset Sumo DL
275x3x6, 295x6, 315x6, 335x6   -     275x4x6

SLDL
225x4x10

Hamstring Curl
160x4x8 -> 130x8 -> 85x15 partials

Leg Press was busted so only 1 set of 15 reps with 5plates/side

Back Raises
60x4x10

Straight bar squat
225x20 (free)
225x20 (box)

Cambered bar felt good so worked up a little, probably was good for 350x6 but didn't want to push it too much.

[Bob]

10/18/2012 - Back

Pullups
2x10 warmup

Pulldowns (wide)
190x4x8

BB Row
225x5
255x5
265x5
225x8

CSR
90x3x8 narrow
90x4x8 wide

Narrow Grip Cable Row
175x4x10

Neutral Grip Pulldown
160x4x8 -> 130x10 ->100x12

Single Arm Cable Row
110x3x10 -> 80x12 (lowered cable to below waist height)

Meadow Row
45x12
95x10 -> 70x10 -> 45x12

Face Pulls
80x10
90x4x10

Kroc Row
100x20, 10 - I was spent by the 2nd set

Ok day, took a while to get moving though, wasn't really there mentally till after CSR's.

[Bob]

10/19/2012 - Upper

Bench
255x5x3

DB Incline
65x8
75x8
85x8
90x3x8

Fat Bar Floor Press
185x8
205x2x8

Shrugs
315x8
405x8
455x8
475x8

BB Front Raise
50x4x15

Rear Delt Machine
70x2x12
50x12

Pec Fly
85x3x10

Tricep Ext Machine
100x3x12, 1x8 -> 70x7

BB Curls
45x8
65x8
85x8
95x8

105x8
115x6
85x10

DB Curl (Palm up)
35x8
40x4x10

DB Preacher
20x15,15,12

Again it took me until halfway into training to really get my head there, but it turned out good. The bench sets were easy but no spotter/handoff so I played it safe. I watched a Mark Bell video today and think I figured out why I have trouble off my chest, now I have to figure out how to fix it.

[Bob]

10/20/2012 - Lower

Reverse Band Straight Bar Squat (orange)
435x3x3
405x5

Sumo DL
365x5x3

Hamstring Curl
130x8
160x8
175x8
190x8
115x20 partials

Front Squat
135x5
165x2x5 - my knee was done for the day

Leg Extension Superset Back Raises
160x8
175x8
190x8
190x8 -> 145x8 -> 100x10
2 Orange bands 4x10

DB SLDL
70x2x8

Squatting without the box was tough, the weight was easy, but I was searching for a box that wasn't there and in turn the eccentric was about 2-3x longer than normal. I have no idea where I was for depth either so I will try to film next week. Scaled back a bit because I'm going to start training 7 days on.

[Alex M]

From what I saw you were right at parallel.

[Bob]

Good to know, that's the basic box height I've been using for a long time now. Should be able to get 2-3" deeper if needed in a few more weeks.

10/21/2012 - Back

Wide Pulldowns
130x4x15

CSR against doubled red band
45x5x10 wide and narrow grips

Neutral Narrow Grip Cable Row
145x4x10

Half Kneel Lat Pulldown
90x3x15

Face Pulls
90x4x15

Lots of rolling and stretching.

[Bob]

10/22/2012 - Upper

Bench
230x5x8

High Incline DB
65x5x12

Flat DB
80x4x12

Shrugs superset DB Side Raises
425x4x10  -  30x4x12

Military (half reps)
95x15
115x2x12

BB Raises
50x4x15

Pec Fly
70x10
85x3x10 -> 55x10

BB Curls
95x4x8 -> 85x8 -> 65x8

DB Curls (palm up)
35x4x12

Tri Ext Machine
110x2x10 -> 90x8

Tri Pushdown
110x2x15, 1x10

Everything felt heavy today, but I got through it ok. My bench form was shit but they all went up so who cares.

[Louie P]

How's the weigh loss coming?

[Bob]

Haven't hit the scale in a week or two but I look slightly leaner. Very slight. I'm guessing I'm around 205 or so. I haven't been doing cardio so 2lbs a week is not going to happen. I'll ramp up soon.

10/23/2012 - Lower

Cambered Bar Squat superset Sumo DL
275x4x6 - 285x4x8

SLDL
225x4x10

Straight Bar Squat
225x2x20

Hamstring Curl
145x3x10 -> 100x12 partials

Leg Press (narrow) superset Back Raises
5p/side 3x15  - 60x3x12

Hanging Leg Raises
2x10

Holy hell, I thought yesterday shit felt heavy, it was like moving boulders today. No box to bounce off of on squat made life even worse. That first superset was very un-super.

[Bob]

10/25/2012 - Back

CSR
90x2x10
100x8
110x8
90x10 

Pulldown Narrow
175x10
190x3x10

Cable Row wide
175x2x10
190x2x10

Hammer Strength Row
3p/side 2x10
3p +25/side x10
4p/side x10
3p x10 -> 2 p x 10 -> 1p x15 (overhand grip)

DB Row
100x10
110x3x10

Wide Grip Pulldown
175x4x10 -> 130x15

Standing 1-Arm cable Row
120x4x10 -> 90x10

Meadow Row
75x12 -> 50x10 -> 25x15

Face Pulls
80x10
90x4x10

[Bob]

10/26/2012 - Upper

Bench
275x3,2,1

DB Incline
85x5x8

Fat Bar Floor Press
185x8
205x2x8

Shrugs

405x8
455x8
495x8
405x8 -> 315x10 -> 225x12

DB Raises
40x2x10

Memory is failing me....

Pec Fly
Pushdowns
Delt Flys
Curls
etc...

10/27/2012 - Lower

Reverse Band Squat
405x3
435x3
455x3
405x3x5

Sumo DL
365x5x3

Rack Pull (3-4 below knee)
sumo
315x2
365x2
405x1
conv
315x5x3

Leg Extension superset Back Raises
145x10
160x10
175x10
190x10
205x10
190x8 -> 145x8 -> 100x8
&
45x4x8

Leg Press
5p/side 3x15 (3 diff foot positions)

Rough couple days, wasn't happy about my bench on Friday. I'm walking a thin line with my knees right now, so I refrained from pushing my squat too much, but I would have preferred to do 3 sets with 455 and just one with 405.

[Bob]

10/28/2012 - Back/biceps

Wide Pulldown
145x3x15

BB Row
185x8
225x8
255x5
225x8

Hammer Strength Row
3px10
3p+25 3x10

CSR
70x4x10

Narrow Pulldowns
Biceps x5

[Bob]

10/29/2012 - Upper

Bench
225x5x9

High Incline DB
65x3x15

Flat DB
85x4x10 (12 on last one)

Shrugs
405x4x12

DB Raises
30x15, 20, 15

Pec Fly
70x3x12-15

Rear Delt Fly superset pull apart
55x3x15 - red 3x10

BB Raises
40x3x20

Tricep Pushdown
100x20,15, 15, 12

Tri Ext machine
100x10,8
single arm 40x8
30x8, 30x8(left)

Pretty good night, benching was tough but good. I think that might be the most I've done with 225, which is both an accomplishment and a disappointment.

[Nicholas Battista]

if it's the most you've done with that, then embrace it and shoot for small steps beyond that. keep your freaking head up, please.

love,

nick

ps- thought you'd be out my way sometime on a motorcycle run. i'm still waiting for my hug.

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[Nicholas Battista]

"hug"

[Bob Stevens]

I'm working on it, my bike has been having intermittent issues so I haven't been able to make it very far. Over the winter I'll get it squared away, and/or sell it. I'll replace it with something better though, and maybe Chris and I can ride down there.

[Bob]

10/31/2012 - Lower

Squats
275x20

Sumo SLDL
185x3x12

Leg Extensions superset back raises
145x4x15  -  45x4x12

Quick session. Yesterday about 2 hours before gym time I started getting insane abdomen pain, like throbbing stabbing pains. I have no clue what it was, but somehow, sleeping with a pillow under my lower back fixed it. Today my lower back was a little sore still so I scaled back.

"hug"

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[Bob]

11/1/2012 - Upper

Bench
225x2x3
250x3
265x1
280x1,2
225x8

DB Incline
75x8
85x8
95x8
75x10

DB OVH
70x2x12

Shrugs
405x8
455x8
505x6
405x8-> 315x10 -> 225x12

BB Rows
215x4x8

Narrow Pulldown
175x2x8
190x2x8
175x8 -> 145x8 -> 115x8

DB Raises (front and side)
25x15, 20, 15

Pushdowns
150x3x10
drop set

DB Curls (palms up)
45x3x8

BB Curls
80x8
90x8
100x6
80x10

DB Preacher
20x5xfailure

DB Hammer
45x12 -> 40x8 -> 35x8 -> 30x8 -> 25x8

Tri Ext machine
100x12 -> 80x10 -> 60x10
single arm 30x failure

Pec Fly
55x15 (stretchin out pecs)

My lower body is so sore that I couldn't get tight on bench. Painfully sore actually. I'm going to be traveling though from tomorrow until next Saturday, so it should give me a nice rest. I'll try and do some bullshit at the hotel gym if possible next week.

[Bob]

11/11/2012 - Upper

Bench (med/wide grip)
210x10
225x8

DB Incline
75x4x12

DB OVH
60x4x10

Misc Shoulders, delts, biceps and triceps. I can't remember, but I was just get reacquainted. 10 days off was pretty nice, but I got pretty anxious toward the end to train again. Plus I hate eating when I'm out of town. Apparently protein is scarce.

11/12/2012 - Lower

Reverse Band Squat
405x5x3

4" Sumo Pull
425x10x2

Leg Press superset Back Raises
6p/side 4x12 - 65x4x12

Leg Extensions
130x20
160x18
175x16
190x14 -> 145x10

Shawn pointed out something on my squat that I had been thinking about but wasn't sure and once I made the effort to correct it, they went much better. Felt heavy on my back but that's to be expected after off time. Trying out some mat pulls on DL to see if I can increase my hip strength, read about it in recent Power magazine so figured its worth a shot. Weight was ok, 2nd rep was consistently slower though, need to bring that up.

[Bob]

11/13/2012 - Back

CSR
70x2x12
90x4x12 (2 wide, 2 close)

Hammer Strength Row
3p/side 2x20

BB Row
225x5
265x2x3

Wide Pulldowns
145x3x15

Shrugs
315x2x20
365x10
405x10

DB Row
110x2x20

Face Pulls
70x3x15

Stuck to high reps mostly cause I'm very sore. Needed to just get some blood in there to help recover.

[Bob]

11/14/2012 - Upper

Bench
255x5x3
225x6 cg

DB Bench
75x12
85x10
95x10
100x6,4 - little ambitious

DB OVH
65x3x10

DB Raises
35x10
40x2x12

Tri Ext
70x3xfailure

Rear Delt
55x3x15

Pec Fly
100x10,10,8

Fat V-Bar Pushdown supersetted EZ bar curls
125x3x20 - 70x3x20

DB Curls
50x10,8

Preacher DB Curls
20x2x15

DB Hammer
40x20 -> 30x15

Bench was feeling a little heavy but I never usually press twice without an off day in between so that's probably why. Tomorrow off then going straight through to thanksgiving. Starting a real cutting cycle after that.

[Bob]

11/16/2012 - Lower

1.5 defecit pulls (sumo)
315x2
365x2x3
315x5x3

SLDL
135x20
185x20
225x12 - something was aggravated in my lower back so I stopped here

Leg Extensions
sets of 12-15 up to 190 and then drop set from 190 to 115

Leg Press
5p/side 4x25 varied foot position

Calf raises

20 min LISS cardio

Since my back wasn't right I couldn't train hamstrings (and the hamstring curl machine is still broken). Hit the quads a little but I'll give my back a rest and not train lower until Wednesday.

11/17/2012 - Back

Neutral Grip Pulldowns
205x3x8

Trap Bar BOR
185x4x10

CSR
70x15
90x4x10

Hammer Strength Row
2p/side x10
3p/side x10
3.5p/side x10

Shrugs
315x4x20

Narrow Grip Pulldown
145x3x12

Face Pulls
80x4x15

High Row machine
80x2x10 slow eccentric

20 min LISS cardio

Back feels better but will still give it a good rest. I weighed in at 204.5 after training. My short term goal will be to hit 197 by christmas. This should be doable, its not quite 2lbs a week. If this works I will be running a 12 week pro-h cycle and cutting. The budget just won't allow for Shelby at the moment.

[Bob]

11/18/2012 - Shoulders

DB Raises
35x3x12

DB OVH
70x3x12

Rear Delt Machine
60x12
70x12
75x12

Fat Bar OVH (half reps)
70x15
90x15
110x15
120x4x12

BB Front Raise
65x4x20

Rear Delt Fly (cable)
25x2xfailure

20 min MISS cardio

Didn't feel good to bench today so I opted for shoulders since my back is still recovering. It was strange to train shoulders and not hit my triceps, but I should be good for tomorrow.

[Louie P]

Only a 12 week cycle? ;)

> ...
>
> read more »

[Bob]

Haha for now...

11/19/2012 - Upper

Bench
275x1
225x3x6

Swiss Bar Pin Press
135x8
185x8 (w)
205x6 (w)
205x6 (w)
185x6 (m)
185x6 (c)

Key Press (DB)
40x3x12

Twist Press (DB)
70x18
65x16

Tri Ext machine
100x15,12, 8

Pec Fly
70x20,15, 12

BB Curls
65x8
85x8
105x8
115x8 -> 95x8 -> 85x8 -> 65x8

Pushdowns superset DB Curls (palm up)
100x15, 110x2x15   -  35x3x15
110x8 -> 90x8 -> 70x8 -> 50x10
reverse grip 50x30

DB Preacher
20x20 -> failure, rest then another set to failure.

EZ Bar Curl
50x30ish

15 min LISS cardio

My bench wasn't on point really and I wasn't mentally in the mood to push out grinders so I experimented with some new movements instead.

[Bob]

11/20/2012 - Lower

Reverse Band Squats
405x3
430x3
455x1
405x3 - 1s pause

4" Sumo Pulls
430x10x2

Leg Press
8p/side 4x10
5p/side 1x30 wide

Leg Extensions superset Back Raises
145x20, 165x20,15 , 145x15   -   orange band +45 4x10

DB RDL
50x15

Hamstring Curls
2x87.5? failure - used the machine in the girl section, don't know the weights

LISS cardio 15 min

Calling it quits on the reverse bands, I know where depth is, now I have to get stronger cause 455 should be an easy weight. But for the record it was pretty easy today anyway. DL felt ok as well, more consistent with the 2nd rep this week. No training tomorrow, will train on thanksgiving morning. My carbs are at a bare minimum right now so I cut back cardio a little as well.

[Bob]

11/22/2012 - Upper

Bench warmup
185x10

DB Incline
85x15,12,10,10

DB OVH
65x2x12

DB Raises (side + front)
30x4x15

Tri Ext
70x2xfailure

Pushdowns superset BB Curls
87.5x3x10, 87x5x8 -> 3 drop sets to failure
80x10, 90x3x10

Pec Fly
4x10 (forget weight), 1 drop set

DB Curls (palmsup)
35x15
45x3x10
35x15

DB Shrugs
120x2x20

LISS cardio 10 min

Trained at a big commercial gym today and I'm not embarrassed to say it wasn't bad. The benches and bars sucked, but everything else was pretty decent. Plus it totally levels ego, lots of massive guys and some nice bitties as well.

[Bob]

11/23/2012 - Back

not listing weights since its all diff equip and I don't remember.

Pulldowns
3x10 + drop set

BB Row
225x6,8,8,10

Neutral Grip Cable
up to 1x8 then drop set

VGrip pulldown
4x15

Seated Row Machine
up to a 1x8 then drop

Rear Delt Machine
3x15, 1x12

DB Row
110x2x20

Face Pulls

4x12

DB Rear Delts
30x30, 25

LISS Cardio 10 min

So I tried this Keifer thing to curb weight gain during holiday. Basically I carb depleted from Sunday morning all the way until the big meal, and Keifer promised the next day leaner and no bloat. Well, the asshole was right, this morning my jeans were looser than yesterday and I had to crank my belt to the tightest notch. So I guess he's 1 for ~10.

[Bob]

11/25/2012 - Lower

Squat warmup
225x2x3

Hamstring Curl
4x8 weight unknown

Sumo DL off 4" mats
405x1
435x1
455x1
475x1
495x1
515x0 - got sideways from the start and didn't know how to fix it.
405x2x6

SSB shoulder width
195x4x8

Back Raises
70x4x8

Leg Extension
worked up to 175x12
145x10 paused
115x10 paused

Hamstring Curl
2 sets of 30 partials both ways

20 min LISS cardio

I messed around with the mat pulls and the conclusion is I have no idea what I'm doing once I close in on absolute max. 495 was relatively easy but I wasn't able to put in any fight with the next pull. Guess I'll need to spend more time in that 90%+ range.

[Bob]

11/26/2012 - Upper H

Bench
250x5x5

DB Incline Twist Press
75x4x8

Spoon Press superset BB raises
35x20,15,12  - 45x20,12,12

Tri Ext machine
100x10
120x2x10

Pec Fly
85x10
100x2x10

Pushdowns
120x8
140x8
150x8
160x8 -> 130x8 -> 100x10

BB Curls
105x4x8
75x23

DB Curls (palms up)
45x3x10

DB Hammers
40x20 -> 30x12

Close Grip BB (waiting for equipment...)
95x25, 17

DB Preacher Curl
17.5x2x20/failure

LISS Cardio 20 min

Today is what I will call Upper H and will be bench/chest focused. I will have another upper day, Upper R, which will be more shoulder focused and Incline BB will be the main movement. I will wave weights on this day and wave reps on the other.

[Bob]

11/27/2012 - Back H

Neutral Grip Pulldown
175x8
205x8
220x8
190x3x10

BB Row
245x5x5

Trap Bar Row
185x4x10

Hammer Strength Row
3p/side 4x10

BB Shrugs
405x4x8

VBar Pulldown
160x4x10

Narrow Grip High Row
70x3x10 paused

Rear Delt machine
70x3x10
55x10

LISS Cardio 20 min

Same deal here, Back H will mean I work in the 5-10 rep range and main movement is BB row. R will mean 10-20 reps, more emphasis on form.

[Bob]

11/28/2012 - Lower

Squat
315x3x8 - absolute crap, was very disappointed with this.

4" Sumo Pulls
435x10x2

SLDL
225x10
245x10
265x2x10

Leg Press
worked up sets of 10 jumping 2 plates a time
max @ 9.5 plates/side x10
7plates/side x25
5plates/side x30

Hamstring Curl
160x3x10
160x8 -> 130x8 -> 100x8
100x15 partials

LISS Cardio
20 min

Squats were garbage but everything else went good.

The stars almost aligned and Darwin almost granted my greatest wish during the leg press. Right after my set with 9.5 plates loaded per side (~860 total? big woop), one of the clueless threesomes of 160lb bad asses walked over. The smallest, and dumbest, proceeded to unrack the sled and start to do a "negative" with it. He made it about 5 inches before his legs more or less collapsed. Just when I was ready to regain faith in the world, his 2 friends and another guy saved him by catching the sled and pushing it back up slowly. He then got up and proclaimed, " I think I can do one.......almost".

There is no God.

[Bob]

11/30/2012 - Upper R

Incline BB
165x5x10

BB OVH (super wide grip, no lockout)
95x3x20

Raises Superset Tri Ext
30x3x20 - 60x3x20

Pushdowns Superset BB Raises/Upright Rows
130x4x12 - 65x4x12 (2 of each)

BB Curls
65x20
75x20
85x20
65x26

DB Curls superset DB Spoon Press
40x4x10 - 30x4x12-15 (failure)

Rear Delt Destroyer
35x3x40 -> 25x25

Hammer Curls
40x15 -> 30x15

Quick one, had to finish before 7. Out of town for the weekend, and where I will eat very poorly, get little rest, and not recover at all, so Monday will probably be a scaled back session.

[Louie P]

banging a lot of whores will counter act poor eating/rest/recovery

> > *Squat*

> > 315x3x8 - absolute crap, was very disappointed with this.

> > *
> > 4" Sumo Pulls*
> > 435x10x2
>
> > *SLDL*
> > 225x10
> > 245x10
> > 265x2x10
>
> > *Leg Press*

> > worked up sets of 10 jumping 2 plates a time
> > max @ 9.5 plates/side x10
> > 7plates/side x25
> > 5plates/side x30
>

> > *Hamstring Curl*

> > 160x3x10
> > 160x8 -> 130x8 -> 100x8
> > 100x15 partials

> > *
> > LISS Cardio*

> ...
>
> read more »

[Dan]

On Saturday, December 1, 2012 12:48:27 PM UTC-5, Louie P wrote:

banging a lot of whores will counter act poor eating/rest/recovery

Should boost T-levels temporarily at least.  Superset with medium grade lines off said hooker could help also.

[Bob]

Haha, don't worry, mission accomplished on all aspects. As predicted, felt like shit yesterday from sleeping about 9-10 hours in 3 days. So here's what I did for training:

12/3/2012 - Upper

Bench
225x3
250x3
260x3
265x2

Low Incline Twist Press
75x4x8

Flat DB Neutral grip
70x3x20

Front Raises
40x3x8

BB Curls
95x5x8
75x30

DB Curls
45x10
50x8
55x8
hammer 40x12, 30x12

That was it. Not training tonight but I'll be back in full swing Wednesday.

[Bob]

12/5/2012 - Lower

Cambered Bar squat
225x2x3
245x3
265x3
285x3
305x3
315x3
335x3
355x3

4" Sumo Pulls
440x10x2

DB SLDL
70x3x12

Back Raises
80x4x10

Leg Press
5, 7, 8, 9 plates/side x8
9p +35 x8
4p/side x75 for fun!

LISS Cardio 15min

I've got some fresh ink healing so I couldn't do certain movements but should be good to go full bore on Sunday.

Weighed in at 198.6, I'm a little dehydrated today so I expect it to be a little higher on Saturday, but overall I feel good despite eating and drinking pretty much all weekend. My weekly diet has been spot on for once and I haven't strayed on the day to day. But, my body composition is utter shit, so there's much improvement to be made in the next 3 months!

[Bob]

12/6/2012 - Back

Pulldowns
190x4x12

BB Row
225x5x10

Hammer Strength Row
3p/side 4x15

CSR
70x4x10 (pauses)

BB Shrugs
415x4x12 maybe 425 i forget

Misc Pulldowns, Rows and whatever else

15 min LISS cardio

My head was in a cloud for that session, but I still got done what I needed to.

12/7/2012 - Upper R

Incline BB
170x3x10, 2x8, 1x5

Flat DB Twist Press
70x2x20, 1x15

Fat Bar Overhead (half reps, chest to forehead)
95x3x20

Pushdowns superset Raises
140x4x12 - 30x4x12 (worked on raising these much higher than normal)
140x8 -> 100x8 -> 60xfailure

BB Curls
85x12
95x2x12
65x25

DB Preacher Curl
20x2x20

Delt Destroyer lite
40x45

Tri Ext machine
120x20, 12
100x20

Dips
bwx20, 12

LISS Cardio 15 min

Missed a few movements I wanted to do but didn't feel like waiting. Going to get some much needed recovery sleep tonight.

[Bob Stevens]

12/8/2012 - Lower

Straight bar Squat
275x3x8

Sumo DL
225x5
275x5
295x5 - back wasn't having anymore.

Hamstring Curls
4x8 + dropset

Didn't have much time today to train but I did get to work with Shawn on my squat and I think the corrections we made will be beneficial. Should be able to get some solid training in the next 2 weeks finally.

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[Bob]

12/10/2012 - Back

Wide Grip Pulldowns
205x8
220x8
235x8

BB Row
225x5
245x5
265x5
275x3x5

Hammer Strength Row
4p/side 3x8

Narrow Cable Row
160x8, 175x8, 190x3x8

Narrow Grip Pulldown
175x3x8-10

BB Shrugs
425x3x10

10 min LISS cardio

Just when I thought I was going to have some good training, got sick. Woke up with sore throat and head cold. Won't train today, and I took the day off work to help speed up recovery. I will train tomorrow but not super intense.

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[Nicholas Battista]

someone's back is getting mighty fine, i mean strong.

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[Bob]

Haha yea its getting better but not Nick/Shawn/Chris/Tim strong.

12/12/2012 - Upper

Bench
225x3
255x3
275x4 - pr?
245x8 - pr?

Low Incline DB Twist Press
80x3x8

Swiss Bar Pin Press (3-4" off chest)
middle grips
135x8
185x4x8
135x8 w -> 135x8 m -> 135x6 n

DB Rasies Superset BB Curls
40x3x8 - 110x4x8
xtra curls - 95x12, 65x30

Tri Ext Machine
120x8
140x8
150x8
160x8

Pec Fly
85x8
100x8
115x8

Reverse Grip Pushdown
120x8
140x8
150x8
160x8 -> 110x10 -> overhand 110x8

DB Curls
40x8
50x8
55x8 -> 40x8 -> 30x8

20 min LISS cardio

Not bad considering I was sick yesterday, taking the day off and getting a shitload of sleep seemed to work much better than going to work and not sleeping.

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[Nicholas Battista]

nice PRs, bub!

[Bob]

12/14/2012 - Back R

Neutral Grip Pulldown
205x3x12

BB Row
185x3x20

Hammer Strength Row
3p/side x15
3p+10 x15
3p+25 x15

CSR
90x3x12

Shrugs
405x4x12

Narrow Grip Pulldown
145x3x15 -> 115x15

Delt Destroyers
40x40 -> 30x30 -> 20x20

Pullups superset EZ Bar curls
bw x 10,6,6  - 65x3x20

DB Preacher Curls
20x2x20

DB Hammer
40x30

20 min LISS cardio

Still recovering from being sick because I accidentally got drunk last night and my stuffy nose decided to hang around an extra day. Will get some good rest this weekend.

[Bob]

12/15/2012 - Lower

Hamstring curl
up to 190x3x8

Sumo off 5mats
405x2x2 - somethings wrong with my back, doesn't hurt during the pull, hurts after.

Back Raises/Stretches

Straight Bar Squat
225x5x5 - 2-3 count pause deep as possible

Leg Press
5p/side 3x30

10 min LISS cardio

Something must be pulled in my right side lower back, doesn't feel good. I'm just going to do some meadows style leg days until it gets better or I can get to a doctor. Probably after the new year. Those workouts seemed to work better for me anyway. BW was 200.6 so I should be able to be around 198 friday.

[Nicholas Battista]

are you training at all monday or tuesday??? guess where i am right now...

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[Bob]

12/17/2012 - Upper R

Bench
225x15 (med grip) - PR for reps
225x3x10 (wide grip)

Low Incline DB
80x3x10

Tri Ext machine
110x10
140x10

Pec Fly Machine
100x2x12 -> 70x10

BB Curls superset DB Raises
95x3x12 - 35x3x10

Spoon Press superset DB Curls (palms up)
25x3x15 - 40x3x10

Plate Raises
35x2x20

Pushdowns
120x2x20
120x15 -> 90x12

15 min LISS cardio

Was suppose dot do incline but they were being occupied and I had no patience. Not sure why I felt like repping 225 but it was ok, if I had a spotter I would went for 2-3 more.

[Nicholas Battista]

nice repping bob, those are big rep PRs!

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[Bob]

Thanks buddy, I'm actually fairly happy with the benching. For now.

12/18/2012 - Back H

Wide Grip Pulldowns
190x8

205x8
220x8
235x8

BB Row

280x3x5
225x8

Chest Support Row
90x8
100x2x8
in between I did shrugs with 45/70 focusing on my mid/upper back like I saw in a meadows/tate video.

Hammer Strength Row
3p+25 3x8

Narrow Grip Pulldown
175x3x8 maybe 4, I forgot

BB Shrugs
315x5x8 2 count hold, much better than the fast reps I've been doing

Delt Destroyers
40x40 -> 30x30 -> 25x20 no rest

Pullups
bwx10,8,8

Rear Delt Machine fly
40x20 paused

20 min LISS cardio

I didn't recover from yesterday very well and as a result I was hungry and thristy all day (finished my first gallon by 1pm), and training tonight was a little lackluster. Going to bed early tonight.

[Louie P]

How did you like the shrugs with a hold? That's how i've been doing
them and notice a difference. That delt destroyer looked fun, I
haven't done it in awhile. How did they feel afterwards?

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[Bob Stevens]

Doing the hold on the shrugs made me feel like I was targeting the muscle much more effectively. Plus it took stress off my shoulders from having heavy weight pulling downward at the bottom of each rep. The day after 455+ sets usually left me kind of sore. The delt destroyers are painful but you get a massive pump, plus you can hit multiple areas based on what you flex the hardest. Definitely worth doing since its like 2 minutes and you can hit a lot of shit.

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[Dan]

Bob are you planning to head back to CT for Christmas?  I'll be back next Wed and was thinking about heading to Poundstone's gym to train.

[Bob Stevens]

Dan, I'm back in CT but going back and forth to NJ while I'm here. I'm training in South Windsor tonight and Friday but I don't have anywhere to train Saturday yet. What day were you planning on going to Poundstone's?

On Fri, Dec 21, 2012 at 9:50 PM, Dan <dhi...@gmail.com> wrote:

Bob are you planning to head back to CT for Christmas?  I'll be back next Wed and was thinking about heading to Poundstone's gym to train.

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[Dan]

Sorry I missed you Bob.  I was only in CT a few days last week.  Where in South Windsor did you train?  Didn't know there was anything up that way.

[Bob]

Hey Dan, we'll have to meet up next time, I ended up going back and forth to NJ a few times so it probably wouldn't have worked out. I trained at LA fitness with an old friend. Its a chain gym but they have decent equipment and there are tons of bitties and buff dudes. Haha

1/2/2013 - Upper

Bench
225x2x12
225x8,7

High DB Incline
70x3x12

Spoon Press superset DB Raises
25x3x20 - 30x3x10

Pec Fly
75x2x15

Pushdowns
Curls

Really tired today, so I kept it quick, didn't get back in town until midnight so I had no food and got very little sleep. This week will definitely require a ramp up to where I left off. I trained 3x while I was away, all fairly good sessions. But I ate like the world was ending and cultivated some serious mass. So the diet is in lock down starting tomorrow.

[Bob]

1/3/2013 - Lower

Calf Raises
something x 4x20 paused

Hamstring Curl (paused)
130x8
145x8
160x8
175x8

Squat
225x10x5

SLDL
145x20,12,10 (25lb plates for extra stretch)

Leg Press
up to 8p/side 2x12

Hamstring Curl - Leg Extension - Back Raise
130x3x15 - 160x3x15 - BWx3x15(paused at top)

20 min LISS cardio

I spent some time evaluating my lower training over holidays and decided I need to take a big step backwards before I injure myself (worse) and get mentally devastated. Priority is getting lean, so I'm not going to do any heavy work until I'm lean and healthy. The tweaks made to my squat are taking time to adjust to so I will start slow, 10 sets of 5 really focusing on technique etc... Also, I have to get my back checked out because its still bothering me more than usual.