Bob's Logs are still cool log...
Bob
concerned with the bodybuilding crap. My powerlifting training will
never be where I want it until I get my ass down to 200lbs or less.
BW: 223
Diet: Carb Cycle
1/4/2010: Chest/Shoulders
Bench
175x8x6 45s rest
DB Incline
65x6
70x6
75x6
80x2x6 60s rest
DB Fly
30x12,10,10,10 45s rest
Cable Front Raises
20x8x8 45s rest
Standing OVH
100x6
120x6
130x6 60-90s
Rear Delt Fly/Raise
20x15,12 45s rest
Substituted some movements from what they were supposed to be cause I
have broken parts. Shit was still a pain in the ass, but I kinda like
it.....
Nicholas Battista
concerned with the bodybuilding crap."
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Bob
For the record I write my weight weight x reps x sets
1/5/2010: Back
Deadlift off 2 mats 45s rest
275x3x6
Hammer Strength Row 60s rest
2patesx6
2.5px6
3px6
3.5px6x2
Wide Grip Pulldown 45s rest
145x12
130x3x12
Stairmaster
30 min level 6
I didn't really like todays training, felt like I didn't accomplish
anything. I used the recommended % on DL, but it was real easy. I'm
probably going to lose the mats next week. Also someone got to the
chest supported row right before me so I had to use the hammer
strength....weak.
On Jan 4, 9:45 pm, Nicholas Battista <nab4...@gmail.com> wrote:
> "Decided to spend the better part of 2010
> concerned with the bodybuilding crap."
>
> I just came.
>
> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
Louie P
Bob Stevens
To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
Louie P
On Jan 5, 6:42 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Stronger Phase 3, Diet phase. I'm doing shit out of order cause I know more
> than Dave Tate....
>
> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
Bob
Safety Bar 45s restish
225x6x8
Leg Press
2p -> 5p+25 x6x2
Safety Bar Stepup
95x4x10
Calves Machine
210x4x12
Seated Calf Raise
P+Q x 4x12
Stairmaster
30 min level 6
Today was hell.
Nicholas Battista
To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
Bob Stevens
Bob
Incline Curl 45s rest
30x8x8
DB Extension 45s rest
25x8x8
BB Curls
90x6
100x6
CGBP
185x6
205x6 - could have gone higher, but I tweaked my back again just like
I did last month. Only this time I decided to continue training
despite the fact I couldn't bend over to pick up a weight I dropped.
Preacher Curls
65x2x12
Pushdowns
125x2x15
Cardio
couldn't get onto stairmaster, literallly.
Treadmill 12min walk then had to stop.
Yea so, probably should stop training when you can't move. Getting my
shoes off was harder than my training today.
On Jan 6, 10:04 pm, Bob Stevens <esco67...@gmail.com> wrote:
> Dood, don't get ahead of me. Friday is devoted solely to .......arms.
>
> On Wed, Jan 6, 2010 at 8:48 PM, Nicholas Battista <nab4...@gmail.com> wrote:
> > and the arms are where?
>
> >> > > > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
> >> <ritweightlifting%252Buns...@googlegroups.com<ritweightlifting%25252Bun...@googlegroups.com>
Bob
Lying Leg Curl 45s rest
130x8x8
SLDL
135x10
185x10
225x6 - stopped due to yesterday injury didnt want to super aggravate
it.
Ab Pulldown
85x10
100x7
Stairmaster
30 min level 6
Had to take it really easy today from yesterday back thing. the 12
ibuprofen I took since 8pm yesterday really helped though.
Bob
DB Inc 45s rest
65x4x8
70x4x8
DB Flat
70x6
80x6
90x2x6
Decline Press
185x4x12
Side Laterial Raises 45s rest
20x8x8
DB OVH
50x6
55x6
60x6
65x6
Rear Lat Raises
20x3x12
some weights a little easy today, ill up them next time.
Bob
Bob
1/12/2010: Back & Abs
Ab Pulldown 45s rest
85x8x8
Machine Situp
+10x6
+20x6
+35x6 - I didnt like the way this felt in my back
Lying leg raises
2x12
Chins 45s rest
BWx3x6
x5,4,4
BB Row
135x6
185x6
205x6
225x2x6
Narrow Grip Lat pulldown
145x4x12
Stairmaster
35 min level 6/7
Cardio was harder than lifting today, that seems....wrong.
On Jan 11, 8:06 pm, Bob <esco67...@gmail.com> wrote:
Andrew Crerar
Bob, you gonna add this to your calendar? :^)
> To unsubscribe from this group, send email to ritweightlifti...@googlegroups.com.
Louie P
Bob Stevens
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Louie P
together?
On Jan 13, 8:39 am, Bob Stevens <esco67...@gmail.com> wrote:
> Week 2 of training, week 3 of carb cycling. cardio is ever increasing from
> now on...
>
> > > > > > > >> > > > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
> > <ritweightlifting%252Buns...@googlegroups.com<ritweightlifting%25252Bun...@googlegroups.com>
>
> > > > > > > >> <ritweightlifting%252Buns...@googlegroups.com<ritweightlifting%25252Bun...@googlegroups.com>
> > <ritweightlifting%25252Bun...@googlegroups.com<ritweightlifting%2525252Bu...@googlegroups.com>
> ...
>
> read more »
Bob Stevens
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Louie P
sessions a week. Do you have any plans on doing the sled or strongman
HIT sessions outlined when they call for 20-30 minutes of HIT?
On Jan 13, 10:40 am, Bob Stevens <esco67...@gmail.com> wrote:
> For right now I'm only doing cardio post training, but I bought a exercise
> bike and I'm going to get my steady state done in the mornings and leave
> post training for HIIT only.
>
> ...
>
> read more »
Bob
1/13/2010: Quads/Calves
Safety Bar Box Squat wide stance 45s rest
275x6x3 - pretty easy up the weight next time
Hack Squat Machine
worked up to 3plates + 25 x 5
BB Hack Squat
225x2x6
Single Leg Leg Press
2plates per side x4x12
Leg Press Calf raises 45s rest
3plates per x 8x8
Smith Machine Calf Raises
worked up to "405"x6
No cardio, it took 5 days to recover from cardio after quad day last
week so I'm no longer doing cardio on this day, until I get the bike
and can do it in the am.
> ...
>
> read more »
Bob
DB Curl 45s rest
30x8x8
BB Extensions 45s rest
50x3x8
60x5x8
Reverse Curl
60->100x6
Incline CG
185x6 - stopped there cause I'm not very comfortable with incline BB,
I will work up slowly
Cable Curls
110x12
120x12
Reverse Pushdown
100x12
110x12
120x15
Tread Mill 3.5 speed 7.5 incline
10 minutes
Bike
25 minutes
> ...
>
> read more »
Bob
Yoke ~60ft
405
495
585
705 - couldnt get it, pick was easy but couldn't stabilize under it,
just need more practice and its doable.
655 - 2 drops? made it tho
Farmers ~60ft
205/hand
300/hand ~ 30ft - my grip couldn't hold
Sled 3 diff ways ~100ft?
3plates
Stairmaster
20 min level 7
Bike
15min steady state
Didn't follow the training today cause we don't have a GHR or Reverse
Hyper, and that was what my training was supposed to be. Plus I wanted
to play with some heavier stuff. Not too bad on events considering it
been 4 months. I probably won't do events regularly, today was just
for fun. After the first 12 weeks of this cut is over I will begin
doing more events.
> ...
>
> read more »
Nick Sereni
you can do reverse hypers on an incline ;^)
Bob
AM
15 min Prowler (+90) Intervals
PM
Bench 45s rest
185x8x6 - missed #6 on last set
Incline DB
70x6
75x6
80x2x6
85x6
DB Flies
25x4x15 - getting more comfortable with these I can up the weight
soon.
Front Raises 45s rest
25x8x8
Standing Overhead Press
95x6
115x6
135x6 - slight push on some
Rear Delt Fly/Raise
30x2x12
Stairmaster
25 min level 7
Bike
15 min
Not bad, I'm adapting to the diet pretty well, just need to get some
better prep done, slacking lately and using bread for my carbs when I
shouldn't be. Haven't lost any weight yet tho...
Bob
DL 45s rest
295x6x3 - easy
Chest Support Rows
45x6
70x6
95x6
105x2x6
Wide Grip Pulldowns
145x4x12
Quick one today. My exercise bike comes tomorrow and then the real
hell starts....
Bob
Safety Bar Box Squat (med stance)
225x8x6 - 45s rest
Leg Press
worked up to 8plates/side 2x6
Step ups
95x4x8 - need to drop weight or use db's cause I just can't do these
Standing calf raises
225x8x8 45s rest
Calf Machine upstairs
320x2x6 - that was as high as the machine went....wasn't very hard.
Fun day. Finally found a foot position on the leg press that doesn't
hurt my hips and was able to get some ok working sets in.
Bob
Incline Curls 45s rest
30x8x8
Reverse Pushdowns
8x8 worked up didn't know what weight to use
BB Curls
up to 110x6
CGBP
up to 215x6
Preacher curls
65x2x12
Pushdowns
140x2x12
1/23/2010: Events/Abs
Warmup
Dimel DL
225x2x15
Yoke (~50ft x 2)
up to 405x7
Farmers ~50ft
up to 205/hand x 5
Sled Drag
Forward 3plates x 3
Reverse 3plates x 3
Ab Pulldown
85x8x8
Decline situp
6x6
I didn't weigh in today to avoid a week of depression and anger.
Bob
Bike 40 min SS
1/25/2010: Chest/Shoulders
AM:
Cardio
Bike 25 min SS
PM:
DB Incline Press 45s rest
75x8x6
DB Flat Press
75x6
85x6
95x2x6 - pretty happy with that, weren't very hard either
Decline BB
185x4x12 (missed 11/12 on 4th)
DB Side Raises
30x8x8 - 45s rest
DB Overhead Press
50x6
55x6
60x6
65x5 - missed 6, these were a fight
Cable Rear Laterial Raises
30x2x12
Cardio
Bike 20 min SS
Figured out why I haven't lost weight, should start seeing legit
results now.
Louie P
Bob Stevens
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Louie P
On Jan 26, 8:17 am, Bob Stevens <esco67...@gmail.com> wrote:
> Miss calculation on my part when figuring my food for the day. I was dividng
> up my grams of protein but forgetting about the 40g for breakfast and the
> 30g post training. Also, I was adding my 25g of fruit in without accounting
> for it in my carb totals. Roughly 400 calories off, day dependant.
>
> > ritweightlifti...@googlegroups.com<ritweightlifting%2Bunsu...@googlegroups.com>
Bob Stevens
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Bob
AM
Bike 30 min
PM
Chins
6x6 missed 5/6 on last set
BB Row - wide stance underhand grip
upto 205x2x6
Close Grip pulldown
150x4x12
Bike 15 min
On Jan 26, 3:07 pm, Bob Stevens <esco67...@gmail.com> wrote:
> this week starts my 1 high, 3 med, 3 low.
>
> > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
Louie P
Bob Stevens
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Bob
Safety Bar Box Squat - 45s rest
295x6x3 - going for 3 plates next time. little trouble holding the bar
tight but fixed it by 3rd set
Hack Squats
225x3x6
Leg Press 1 Leg
2 plates x 3x12 - hurts my knee a little so i stopped early.
Calf Machine
250x8x8 30s rest
skipped standing calves cause my left foot hurts like a mofo.
On Jan 27, 8:17 am, Bob Stevens <esco67...@gmail.com> wrote:
> Depends on how you figure maintenance calories but I figured maintenance is
> 3000, and I come in around 2500 on low days, 2700 med, and 2600 high.
>
> > > > > <ritweightlifting%2Bunsu...@googlegroups.com<ritweightlifting%252Buns...@googlegroups.com>
> > <ritweightlifting%252Buns...@googlegroups.com<ritweightlifting%25252Bun...@googlegroups.com>
Bob
AM Cardio
50 min Bike
Bench
185x8x6 45s rest (hit them all this week!)
Incline DB
up to 80x2x6
DB Flies
30x4x12
Front Raises
25x8x8 45s rest
Overhead Press
up to 125x5
Rear Flies
30x2x15
I don't feel like writing in the 2 days I missed but it was nothing
interesting anyway.
My shoulders are worn out today so I cut it on overhead early.
Bob
AM Cardio
45 min bike SS
DL (2mats)
315x6x3 45s rest
Chest Support Row
up to 105x2x6
Wide Grip Pulldown
145x4x12
Hanging Leg Raises
8x8 45s rest
Ab Pulldown
up to 115x6
Deadlifts keep getting easier, either my form is improving or I'm
losing weight and I'm able to get down into position better. Either
way I'm going to keep increasing the weight until it gets harder.
Bob
AM Cardio
45 min bike SS
Safety Bar Squat ~45s rest
235x8x6
Leg Press
up to 8plates x6 then 8 plates +25 x6
Safety Bar Step-ups to 5 mats
barx4x12
LP Calf raises
3platesx8x12-15
Calf Machine
up to 280x2x6 i think
Squats were rough.
> ...
>
> read more »
Bob
Seated Curls
30x8x8 45s rest
Reverse Pushdowns
110x8x8 (6min total)
BB Curl (7 min total)
70x6
80x6
90x6
100x8
110x6
Close Grip Bench (2 Board) (16min total)
205x6
225x6
235x6 - - had to use 2 bd cause my shoulders have been hurting
lately.
DB Preacher Curl
30x15,12
Pushdowns (total 7 min for last 2)
140x17
150x10
Debating cardio currently.
> ...
>
> read more »
Bob
Farmers (17 minutes)
220x6
255x3
Zercher Fat Bar (~9 minutes)
115x10
165x8
205x6
255x6
115x 1 minute
Sled (~20 min)
4 plates x9 (3 diff ways)
Farmers felt light, but I was walking heavy and my knee didn't like
that. Will probably increase weight for the quick sets cause I haven't
slowed down at all, actually gotten faster.
Weighed in after training (2 meals already in me) at 220. Bullshit.
> ...
>
> read more »
Bob
DB Incline
75x8x6 45s rest
DB Flat
75x8
85x6
95x5
100x5
100x6
Decline BB
175x15,12,10,12
Side Raises
30x8x8 45s rest
DB overhead
40x4x8 - skipped doing max sets cause my shoulders have been bothering
me.
Rear Raises (Cable)
30x2x12
Done in exactly 60 minutes. Getting faster, but I had to sacrifice
weight. I think that's what I need to do though, these sessions
shouldn't be more than 60 minutes and I've been pushing 90 mostly.
Just thinking ahead, 12 weeks won't be long enough to get where I want
to be, so after the 12 weeks are up, I will do 2 weeks of maintenance/
slight excess, and repeat this program.
> ...
>
> read more »
Bob
Chins 45s rest
bwx6x6 (missed 5/6 on last)
BB Row (wide stance underhand grip)
135x6
165x6
185x6
205x6
225x2x6
SLDL
185x4x12
Close Grip Pulldown
145x4x12 (missed 11/12 last set)
Ab Pulldowns 45s rest
100x6x8
85x2x8
Hanging Leg Raises
4x12 - 60s rest
total 46 min.
> ...
>
> read more »
Bob
Safety Bar Squat (box wide stance, assumes 45lb bar fyi)
315x6x3 45s rest - that was fucking fun....
Hack Squats
235x2x6
1 Leg Leg Press
3 plates/side x4x12
LP Calf raises
4 plates/side 8x8 (done in 4 minutes)
Smith Machine Calf Raise
405x2x6
done in 60 min.
Squats are definitely challenging, but I haven't hit the point yet
where the weight is the absolute max I can do for the 6x3. I've jumped
20lbs each week, next time around I think I'll only jump 10 as I am
definitely getting close to the max I can do in that rest period.
Pretty happy with these though, makes me feel like I'm lifting heavy,
when really I'm not.
> ...
>
> read more »
Bob
2/13/2010: Hamstring + bonus quad pump
45 deg back raises 45s rest
purple+orange x3x8
purp+org+red x5x8
SLDL
225x6
275x6
295x6
315x6
345x6 - couldn't get in a groove with those, probably cause the lower
back pump from the raises.
Lying Leg Curls
145x4x8 - 3 min total
Belt Squats
100x10
145x10
190x10
235x10
This week has been a wash, forcing a better week coming up. Diet has
been sketchy past few days, will recover. Had my belt on 3rd notch
fairly easily today.....
> ...
>
> read more »
Bob
Bench
190x3x6
190x4
190x4
185x4
185x4
185x4 - horrible performance
DB Incline
80x2x6
Flys
30x4x12
Front Raises
30x8x8
BB OVH
115x4
125x6
Rear Raise (Cables)
40x2x12
Today was bad, I felt weak, tired, slow and unmotivated. I have found
that high carb day makes me feel like complete garbage so I am moving
it to Saturday which means I'm going to have to go this whole week
without a high carb day. Probably going to be very angry. Especially
if I'm lifting like I did today.
> ...
>
> read more »
Louie P
> ...
>
> read more »
Bob
DL (2 mats)
335x6x3 45s rest
Hammer Strength Row
1plate->3plates x6
3p + 10 x6
3p + 25 x6
Wide Grip Pulldown
145x14,12,12,11
Hanging Leg Raises
8x8 45s
Ab Pulldown
85x6
100x6
115x6
85x12
Done in 44 minutes. Still too long.
> ...
>
> read more »
Bob
Safety Bar Box Squat (Medium Stance)
245x8x6 - 45-60s rest
Leg Press
2-> 9platesx2x6
Leg Extensions
160x4x12-15
Standing Calf Raises
"315"x8x8
Squats were really tough today, either lack of carbs or just bad day I
don't know, but those were a bitch. Knee started to bother me so I cut
a little short.
> ...
>
> read more »
Bob
2/20/2010: Events
Yoke
495x4 - 60ft
Farmers
205x1 - stopped due to some hard steps causing knee pain
Sled
4 plates x 9
Easyish day, I was going to work Farmers decently heavy but I was
coming down too hard on my knee for yoke and farmers to continue on.
needed to give it a break. Prowler tomorrow.
> ...
>
> read more »
Bob
DB Incline 45s rest
80x7x6
80x4
DB Flat
80x6
90x6
100x6
100x4
Decline BB
175x12,10,11,11
Side Raises 45s
30x8x4
25x8x4
Seated OVH
95x5
105x5
95x7
95x5
RLR Cable
30x2x12
why do I even bother.
Dan Higgins
lifts?
> ...
>
> read more »
Bob
bunch of sets of who cares
2/24/2010: Quads/Calves
Camber Bar Box Squat against Gray (green) bands
135x5
185x2
225x3
275x1
275x6x3 - 45s rest
Front Squat
165x6
185x6
Narrow Leg Press
5plates x 4x12
LP Calf raises
5platesx8x8
Squats were easy today, could have easily managed 295+ for my 6x3, my
only issue was walking it out and settling, kept pulling me forward if
I wasn't set up perfect. I'm going to either add a black (or purple)
band to each side next time, or increase weight with grays. Really
needed to switch movements this day, I'm pretty worn out on safety
bar. I'm keeping it for my narrow stance day though, don't want to get
back under the straight bar much at all still.
this whole week has been kind of a cool down in terms of eating/
training, no progress has been made toward my goal in 7 weeks now.
> ...
>
> read more »
Bob
Fat Bar Zercher with 2 chains per side
115x6
165x6
205x5
255x3
275x2
305x1
315x2 (first time PR)
Farmers ~40ft
165/hand x2
205/hand x2
255/hand x1
295/hand x2 - slow off the ground but my walk was ok, grip was fine
for both.
Sled 3 variations
4plates x 9
Band Hamstring Crap
Today was pretty good, must have been my completely horrible diet all
week. Getting back on track this week, but making the most out of the
next 2 days....
Oh and holy fuck my forearms are swollen.
> ...
>
> read more »
Bob
Fat Bar Bench
185x8x6
DB incline
85x2x6
Flies
30x3x12
Front Raises
30x8x8
Military Press (semi-standing though)
95x6
115x6
125x6
Rear Lat Raise
40x2x12
> ...
>
> read more »
Bob
DL 4 Mats
365x6x3
Hammer Strength Row
3p + 25 x2x6
Wide Grip Pulldown
150x4x12
Abs
3/3/2010: Quads
Safety Bar Box Squat
185x3
225x2
275x1
315x1
365x1
385x1
405x1
225x6
> ...
>
> read more »
Bob
Zercher Chain Yoke (assume 45lb bar weight) ~50ft 1 way
135x2
185x2
225x2
275x1
315x1
365x2
405x2
Sled
3p+25 x100ft x 3
That's all for today, transitioning to a more strength oriented event
day. I need to work overhead more so I will be doing my shoulder work
first instead of chest, and will be training my overhead events as
well. Diet is off track as well as cutting in general right now.
> ...
>
> read more »
Bob
Front Raises
30x8x6
Fat Bar C/P
up to 175x4
165x5
DB Incline
80x5x6, 1x4
DB Flat
up to 90x2x6
Fat Bar Floor
165x4x10
Rear Raises
40x2x12
3/9/2010: Back / Abs
Spud Pulldowns
145x6x6
DB Row
90x6
100x6
110x6
120x6
130x6
140x6
150x2x6
Close Grip Pulldown
145x4x12
Ab Pulldown
85x6x10
3/10/2010: Quads/Hams/Legs...
Camber Bar against Blue bands
135x3
185x3
225x3
275x3
315x1
345x1
355x1
185x6x3
Sled Pulls
3p x5 ~100ft
I don't know if anyone reads this mess of a training log, but I'm
doing whatever I want at the moment. Eating however I feel like and
training however I feel like. I came to the conclusion that mentally I
wasn't committed to cutting as much as I thought. I still have the
desire to cut, but the will just isn't there yet. I'm just going to
try and have fun until the two meet up and I'm able to commit fully.
That said, training has been ok, feel like I'm closing the gap on what
my mind thinks I can do, and what my body can do, so that's nice.
> ...
>
> read more »
Bob
Log Bar
170x1
185x1
Trap Bar DL
245x10
335x5
425x3
475x1
515x1
535x1
Banded Back Rasies
3x20
Curls 3 variations 5sets 10-18 reps
> ...
>
> read more »
Dan Higgins
http://asp.elitefts.com/qa/training-logs.asp?qid=116700&tid=
> ...
>
> read more »
Bob
3/15/2010: Upper
Fat Bar Clean/Press
75x8
95x5
125x5
155x3
175x3x3
185x2x1 - just press
2 Board Close Grip Bench
135x8
165x8
185x8
205x8
225x3x8
DB Front Raises
30x5x8
Transitioning to a new homemade template, we'll see how it goes, still
bodybuilding oriented, but working my overhead heavy 1 day a week. I'm
going with a clean diet, carb cycle, and moderate cardio. Instead of
focusing on losing as much weight as possible, I'm just going to let
things work on their own. I'll either get stronger, leaner, or bigger.
As long as its not fatter I'll be ok....
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Bob
Deadlift (conventional) 4 mats
315x3
265x1
405x1
455x1
475x1
495x0
405x3
Safety Bar Squat (bar @45)
135x8
185x5
225x3
275x4x8
Short today, my lower days will be much briefer now, one more movement
probably in the high rep range.
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Lelli
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James
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Bob
know. My left leg took the brunt of it, and its getting better. Doctor
said no breaks/fracture and no tears so I should be able to begin
squatting in a week or so. I trained at 60% today and it was rough.
Two weeks of doing essentially nothing really hit me hard. I felt
weak, tired and out of breath with warm up weights. I'm guessing it
will take a little while to get back up to speed, and my absolutely
terrible diet during the past two weeks won't help either. I'm getting
back on track with all aspects of my training and diet.
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James
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