tag:blogger.com,1999:blog-55192562012-02-02T10:35:50.735-05:00Join me at the gym.........This is my journal of painRobertnoreply@blogger.comBlogger1051100tag:blogger.com,1999:blog-5519256.post-26962918835496020022011-12-01T23:27:00.005-05:002011-12-01T23:34:22.018-05:00

Ok so the 12 week diet I did, didn't work out....I got injured and the diet was off, I gained more then I lost...but I got some good muscle size.Now it's down to business, this is day 1 of 30 days. I will try to shed off 10lbs. Start weight is 278, goal will be under 270Mid Sep I was 267 so I put on about 10lbs...wow I should of just kept going down...now it start again.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-22655506167188766052011-09-16T23:27:00.005-04:002011-09-16T23:31:37.339-04:00

Here are couple pics I just took. I need to know how I looked when I started...this is day 5 of my diet

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-79119657958946782622011-09-16T13:28:00.008-04:002012-02-02T10:35:29.876-05:00

Weight Log (start 270 - Sep 12 - 2011)-Sep 16 - 267 lbs(start 278 - Dec 1 - 2011)-Dec 1st - 278 lbs(start 275.5 - Jan 11th - 2012)-Jan 14th - 273.5 lbs-Jan 17th - 272.5 lbs-Jan 21st -271 lbs-Jan 23rd- 268 lbs (I was sick here, so I lost lots of water)- Jan 30 - 271 lbs (getting up to normal after recovery)-Feb 2nd -268 lbs

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-58983391181008062632011-09-13T13:22:00.003-04:002011-09-16T13:28:12.777-04:00

Oh how I missed you Mr blog!! It's time to hit it again.This one will be little crazy, I'm going for broke. I fell of the wagon for a bit, injuries, alcohol, smoking cigars. I don't drink that much but now it will be zero tolerance, and no more cigars!!Day 1 -> I went shopping got all the goodies: greens, cottage cheese, greek yogurt, turkey, chicken, steak, lots of oatmeal, egg whites...oh and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-45612172410511157932011-03-01T07:40:00.002-05:002011-03-01T07:44:46.085-05:00

I been working out, but not blogging. I will try to do both again. It's been a while since my lost blog. Also I had some massive gains. I am up to 287lbs (in the morning). I was this weight before, but I was fatter.....I went down to 250's in the summer. I had a good run to go back up again, I did few different routines...some of them really good ones which I will share in the future.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-41039422103596848862010-07-08T16:50:00.002-04:002010-07-08T16:57:02.749-04:00

Improvement on chest, I had more strength and more energy. I am applying advance techniques to try to get more pump. I am not concentrating on size/strength that much.I start the workout with a nice 10 min jumping ropeAfter that it was all pump. I did more reps....finished around 8 reps max. Anything after that is a wast to me well maybe over 10 is a waste. 8 is the higher limit when i am

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-32546112148199141102010-07-08T16:49:00.001-04:002010-07-08T16:51:37.931-04:00

Ok legs went ok....I wont fill out this one. Legs is a big problem to me due to my surgries....I do a lot of rehab workI still did 2 reps of 405 squats....but i need to get more size.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-67507442191715025452010-07-06T10:36:00.003-04:002010-07-06T10:43:00.456-04:00

Today was an ass kick...due to my poor dieting!! It's hard to get my head in the game. Things come up in the summer (BBQ's, Camping...etc). I just have to keep strong and my mind on the goal. I end up adding jumping rope to my cardio. I did before my workout. I did it for about 15 min...it got me pumped. I added some new music to my ipod....oh yeah. Good mix of some hard house, rock and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-41447571862991279782010-07-06T10:28:00.003-04:002010-07-06T10:33:33.325-04:00

I got in and did my shit!!!Shoulders / TrapsDBL press12 x 658 x 1008 x 1108 x 10Cable rear delts 8 x 17.158 x 20.58 x 22.5Cable flys8 x 308 x 40Cable behind back flys8 x 308 x 50DBL traps / DBL traps back8 x 125 / 8 x 1258 x 125 / 8 x 1258 x 125 / 8 x 125Incline bench BBL row10 x 10010 x 10010 x 100Pecs - chest8 x 2958 x 2958 x 295 / 8 x 190

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-25407219147245871212010-07-02T23:54:00.004-04:002010-07-03T00:00:58.939-04:00

Nice and empty at the gym today. Hand my tunes blasting...it was a good workout!!! I start the day with some chin ups...felt good....260lbs going for nice clean 8 reps....sweet. Then I hit my lats for 2 more sets...I feel I need more lats!!I had my super pump going so I felt good...When I did chest I didn't take as it was late, I can see a difference in my workouts...I looked pumped today, I

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-84443094663717793082010-06-30T12:44:00.002-04:002010-07-08T16:51:37.933-04:00

I got to the gym at 11.30....thank you for having 24hour gyms. It was a quick chest workout...but why spend lots of time....get in get out. I am still recovering from my sickenss....but I still did 315 in sets...that felt goodChestFlat BBL12 x 1358 x 2256 x 3154 x 315 / 6 x 225 / 10 x 135Incline DBL8 x 658 x 658 x 65Incline hammer8 x 1805 x 2708 x 180

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-13234409530972441152010-06-30T12:42:00.003-04:002010-07-08T16:59:00.270-04:00

2 beers - June 29th4 beers - June 30thItalian dinner - July 1stCamping -> July 4th ----Too much to list1 beer - July 7thone crape - July 8th

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-89765217483650774222010-06-30T12:40:00.004-04:002010-07-22T13:15:56.842-04:00

266.5 - June 28th264.0 - June 30th263.5 - July 3rd265.5 - July 6th263.5 - July 7th263.0 - July 8th259.0 - July 16th264.0 - July 19th257.5 - July 22nd

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-89189029972351172762010-06-29T01:49:00.003-04:002010-06-29T15:02:54.981-04:00

Here I go again...so it's been a while since i posted.I will be doing it again. I will have more details and more pics.Goal of this blog is to see how I progress and to look back and see what I can change for the future.I been out of the gym for about 3 weeks. I took a week off and then I got sick...flu...bad one.But I got in there today. It was good, it felt good...just good all over the

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-69800742862572054272010-06-29T01:45:00.005-04:002010-07-08T16:59:41.079-04:00

June 28th -> 30 min bikeJune 29th -> 30 min bikeJuly 3st -> 25 min bikeJuly 5th -> 15 min rope / 20 min bikeJuly 6th -> 25 min bikeJuly 7th -> 10 min jumping rope

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-33109087777477943382010-04-14T13:52:00.002-04:002010-04-14T14:05:28.572-04:00

Previous chest work out -> Chest 1Comparing my second workout to my first:I changed up the compound movement. Last week I started with Flat BBL press and then continued with incline DBL press. This week I went with Incline BBL and then flat DBL. It was a huge shock to my chest. The blood flow was unbelievable. To my surprise I was able to press 315 on incline BBL. When I went to do flat DBL

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-74804124466729416802010-04-10T00:45:00.002-04:002010-04-10T00:53:36.890-04:00

This was one of the most exhausting legs workout EVER..........shit son...I was in pain. Good pain. I concentrated on my hamis today. I end up doing RDL's or SDL's...for the first time in a while and that was just the beginning...First time I did lunges with 185lbs on my back (+270lbs frame) and I am putting close to 400 lbs on one leg...crazy stuff...On squats I didn't go as heavy as I can.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-89554598483530660742010-04-09T18:58:00.002-04:002010-04-09T19:09:06.375-04:00

I did shoulder/traps by my self today...it went good. I was gone do my arms as well, but I skipped arms...instead I did some corrective chest and some work on left leg.I like doing pec dec on my shoulders, this gives me an extra day where I can hit my chest + I am doing it on a day where I can't use my shoulders as they are totally exhausted after my shoulders workout.I looks like a long

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-25935505424162967862010-04-02T21:46:00.002-04:002010-04-02T21:53:53.386-04:00

This was a killer workout, I am blogging this 2 days later and I am still in pain. I must say the addition of wide grip cable row was excellent (I used the wide lat bar on the rowing machine). Not only did it hit the middle of the back, it also hit my traps and my lats. It wasn't that much about the weight as it was about the execution and getting the squeeze.This was my first workout back

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-82419923465531681642010-04-01T20:09:00.003-04:002010-04-01T20:18:54.054-04:00

So I am back after an injury...this was a great workout, it's like I didn't miss anything, well it's been only a week or so....maybe I needed the rest.Right now I will hit the gym hard for about 3 weeks. I will call this my maintenance. I am going for maximum muscle build. This will prep me for my next workout plan...which is coming soon. There is nothing crazy about this routine, hit the gym

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-81182279764188224652010-03-31T11:42:00.003-04:002010-04-02T21:45:32.354-04:00

What a great experience to get under my belt. This was my first true cut, and I did OK...not great but OK. I lost about 30lbs in 3 months, and gained some muscle. My strength didn't go down, it went up!!!Only problem is that I was not competition ready at the end of my diet, I needed to loose another 10 lbs. I was to heavy when I started (287lbs - to much body fat).Lesson learned from that->

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-87786228911112854152010-02-09T00:40:00.002-05:002010-02-09T00:47:04.757-05:00

previous -> Biceps/Triceps 8I must say I am adjusting to the low carb diet....I had a lot more energy then before. It's all about the timing of the meals. I felt really good doing both biceps and triceps. I thought I would die on triceps as it's the second muscle I do after biceps.Standing BBL cruels12 x 7510 x 958 x 1256 x 145Incline DBL - seating8 x 558 x 553 x 75 / 3 x 55Hammer - standing8

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-15528954136478955352010-02-08T13:09:00.003-05:002010-02-08T13:15:13.656-05:00

So I was seating and watching the super ball...and I am like should I be like everybody else seating here and eating junk food and watching this great American game? Not...I went to the gym and did a nice bike session. I found out something good for my knee and working my quadriceps...I did 1 leg bike pedaling (you have to use the strap). It felt really good, I got a nice burn in my quads.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-13870993911331159052010-02-08T12:50:00.002-05:002010-02-08T13:15:28.684-05:00

previous shoulder workout (Shoulder/traps - 8)This was a short workout...I tweaked my shoulder so I just went in and did some light weights...this was right after hockey. My energy levels were low. I did have a protein shake after hockey, but with the low carb diet I had trouble doing higher range setsShouldersSeating Dbl Flys/ Dbl Front hammer lifts10 x 25 / 8 x 258 x 25 / 8 x 258 x 25 / 8 x

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-44754501764349168962010-02-04T23:42:00.002-05:002010-02-04T23:49:26.140-05:00

previous workout (Back - 9)Did I ever feel weak today...so this is my 3rd day of low carb diet and I can feel it...work out was OK but not the same as before. I tried my best but there is no juice left. I have to get used to it. Most important it to get in there and give your best. When I was doing dead lifts my head was not in there, but then I turned on the switch and I finished strong. I

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-67702579055005210322010-02-03T10:56:00.006-05:002010-02-04T13:50:18.526-05:00

Previous chest workout (Chest - 8)Wow wow wow....there was a lot of pain at the gym today....I will say that was one of my hardest workouts in a while....there was screaming..and there was PAINI went back to my drop down routine for chest...this is one of the hardest workouts out there. The intensity must be crazy or the weight will crash you....well you have a spotter, but still feels like it

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-33955032508413221552010-02-03T10:56:00.001-05:002010-02-04T13:50:18.527-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-48017900937549583882010-02-03T10:55:00.002-05:002010-02-04T13:50:18.527-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-24781226585018374522010-02-03T10:55:00.001-05:002010-02-04T13:50:18.528-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-75371396195772571052010-01-28T23:59:00.003-05:002010-01-29T00:04:56.817-05:00

previous workout (Back - 8)I didn't hold back today...I re adjusted my form on rack pull...and I did my PB...585lbs...this is some crazy weight for me.........but did I ever feel good after...I pulled my mid back a little....It was on the lowering of the weight...so I only did 2 reps...I will do better next time!!BackGood mornings12 x 7512 x 7512 x 75Rack pulls12 x 13510 x 2258 x 3158 x 4058 x

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-39566992579976418572010-01-27T23:49:00.003-05:002010-01-27T23:59:09.737-05:00

Previous chest workout (Chest - 7)Wow ........I must say I give it all today.......and that's what I am talking about....leaving it all on the floor....I end up doing 1 rep for 405 flat bbl press...it was crazy...I got in this crazy zone...I just can't believe it!!...Then I did a burn down...with 3 plates...2 plates..1 plate...I killed it....I am really like the chest progress...I have say all

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-21723817102233965092010-01-27T23:49:00.001-05:002010-01-27T23:50:18.044-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-39617364524793066862010-01-27T23:48:00.002-05:002010-01-27T23:50:18.044-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-69521019285340371462010-01-27T23:47:00.002-05:002010-01-27T23:50:18.045-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-5804800522723041592010-01-27T23:47:00.001-05:002010-01-27T23:50:18.046-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-60820094295527978612010-01-27T23:46:00.002-05:002010-01-27T23:50:18.046-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-43291058871176502482010-01-27T23:46:00.001-05:002010-01-27T23:50:18.047-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-43586845037378707252010-01-27T23:45:00.001-05:002010-01-27T23:50:18.047-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-46479018391920824322010-01-27T23:44:00.001-05:002010-01-27T23:50:18.048-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-34040425426420224612010-01-27T23:43:00.002-05:002010-01-27T23:50:18.048-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-71945899177088297792010-01-27T23:41:00.000-05:002010-01-27T23:50:18.049-05:00

Previous chest workout (Chest - 5)

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-81927276193940104062010-01-11T20:52:00.002-05:002010-01-27T23:50:18.050-05:00

previous - Legs 4 I am back at blogging.........wow it sucks once I get behind...still need to do some clean up on my previouis workouts.....but lets get to the pointI had the shakes today after my workout...I couldn't control my clutch in my car it was so bad....So I will classify this workout as a success. I did little bit more volume today which worked out good...I have really sick pump going

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-31158065244663758862010-01-11T20:51:00.003-05:002010-01-11T21:06:47.039-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-67567394959829817912010-01-11T20:51:00.001-05:002010-01-11T21:06:47.040-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-22817993797651561782010-01-11T20:50:00.005-05:002010-01-27T23:44:45.817-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-28517642697382326522010-01-11T20:50:00.004-05:002010-01-27T23:40:28.527-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-22530930846119453502010-01-09T03:49:00.004-05:002010-01-11T21:06:47.042-05:00

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-29975818935060674682010-01-09T03:40:00.004-05:002010-01-11T20:49:19.563-05:00

Previous chest workout (Chest - 3)In this work out I switched up my routine so that I can pre Exhaust my chest before I hit bbl flat bench press....it worked, I had a good pump but I dropped a lot in my weights...ChestPecs15 x 16010 x 29510 x 2958 x 295Flat BBL10 x 2256 x 2753 x 2756 x 275Incline DBL8 x 658 x 658 x 65Iso-Ham decline8 x 2707 x 3206 x 3208 x 270Straight cable10 x 258 x 408 x

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-84607465186138715842010-01-09T03:33:00.003-05:002010-01-09T03:40:14.748-05:00

previous - Legs 3Pre-Exhaust Left QuadCable leg pull to the front/ pull to the outside (peak concentration)12 x 30 / 10 x 2012 x 30 / 10 x 2012 x 30 / 10 x 2012 x 30 / 10 x 20Left leg press12 x 19512 x 25510 x 30010 x 4058 x 405LegsSquats12 x 13510 x 22510 X 3158 x 4054 x 4956 x 405 30s flex on last6 x 405 30s flex on lastSeated calves raises 1 leg - left only15 x 9010 x 13510 x 135Seated calves

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-55124372530474940972010-01-08T16:21:00.004-05:002010-01-09T03:40:25.032-05:00

previous -> Biceps/Triceps 4 BicepsCurl bar BBL - preacher12 x 4512 x 7510 x 958 x 1154 x 958 x 95Incline DBL - seating8 x 508 x 508 x 60Hammer - seating10 x 408 x 508 x 50Concat curls one hand10 x 408 x 356 x 35TricepsSm bbl press10 x 2458 x 2756 x 315Dips88 x 9082 Hands Over Head Dbl extensions10 x 1108 x 1251 Hand Over Head Dbl extensions8 x 408 x 40Skull8 x 608 x 1108 x 110Reverse

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-12471944757840907272009-12-17T16:31:00.003-05:002009-12-18T12:06:52.772-05:00

previous workout (Back - 3 part )I didn't have enough time to blog after my workout yesterday so I am doing it a day after.....I am hurting.........in a good way....my upper back is sore, lower back i store.......and over all I feel good.Work out with Paul H......Yeah was invited to workout with a follow gym rat.........and I must say I like the change!!....I did couple new exercises....Face

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-90765673168093645662009-12-16T02:45:00.003-05:002009-12-17T11:20:13.685-05:00

Previous workout - Shoulders/Traps 4This is my first workout after my weekend get away, and my first cheat day of eat shit food....I was good today...back to my normal diet. But over the weekend I ate few things that I am not proud of....beaver tail (with sugar)....cookies.....and some other bad stuff.....but it's all behind me....this will make me stronger at the end.........so I hope.I for a

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-2636386423194557812009-12-16T02:43:00.001-05:002009-12-17T11:20:02.264-05:00

previous -> Biceps/Triceps 3BicepsCurl bar BBL - preacher12 x 758 x 956 x 1156 x 958 75Incline DBL - seating6 x 506 x 505 x 50/5 x 35Concat curls one hand10 x 358 x 356 x 35TricepsCurl bar pull downs12 x 20010 x 20010 x 200Machine pull downs10 x 17010 x 20010 x 200One Hand Dbl kickbacks8 x 358 x 358 x 35

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-95934680020180812009-12-11T10:49:00.008-05:002010-02-09T00:50:43.502-05:00

I am adding a cardio log to my deit....I am almost half way through my diet. I been getting good results....but now I need to set up the game. I will be doing cardio about 5 times a week. This addition to me playing soccer/hockey. This will be morning cardio when my sugar levels are depleted and fat burning is at it's max. First I will start to do the cardio on an empty stomech just water...

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-81401533152647773872009-12-11T01:45:00.005-05:002009-12-11T01:58:56.267-05:00

Previous workout - Shoulders/Traps 3 This was a so so workout..........too much talking!! I only had an hour and I got into couple conversations with few bodybuilders.....I finished my workout but wasn't the intensity I usually have. Which sucks...I have to wait full week before another shoulders workout.One thing that come up in my conversation is how to get stronger at the gym...and to tell

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-62909139127791977732009-12-09T00:28:00.008-05:002009-12-10T13:01:41.611-05:00

Workout philosophy:Day 1 -> ChestFlat BB pressIncline BB pres - 1 and 1/2 repsDecline Iso HammerCable pressDay 2 -> DAY OFFDay 3 -> Back part 1Dead liftsBent over BB rowDbl rowCable lower back crunch/ Good morningsDay 4 -> Back part 2Wide grip lat pull downChin ups (wide grip/close grip)Iso Hammer close grip pull downOne hand cross body lat pullSit upsDay 5-> DAY OFFDay 6 -> Biceps/TricepsBB

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-75277512094590456372009-12-08T21:56:00.005-05:002009-12-08T22:06:25.981-05:00

previous workout (Back - 3 part 1)previous workout (Back - 2)This is part 2 of my back workout, yesterday I did my upper back (rhomboid area) and some lower/upper back with dead lifts. Today I concentrated on my lats...It was good.....I always seem to do my lats as the last couple exercises for my back...and it seemsthat I am not pushing them to the limit. I really felt the difference doing my

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-27355344737460816262009-12-07T02:31:00.007-05:002009-12-08T22:09:50.237-05:00

previous workout (Back - 2)I run out of time today....so I only did upper back with some dead-lifts....I will finish off my lats and lower back tomorrow.It was a good workout over all....dead-lifts killed me...I was able to finish off strong with some bbl rows...I was going to rush my workout and do my whole back...but then I thought about it....and thought about it...and you know what it's

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-79023544257185778252009-12-05T00:16:00.003-05:002010-01-09T03:41:05.133-05:00

Previous chest workout (Chest - 2)I was so so pumped today....hard work is paying off...I am getting where i want to be. This is my first work out in the month of December. I took 3 days off to start the month after I completed my first month of the diet.I changed things up a little I am going for a bigger pump now...more isolation on the muscle group. I will post my new workout tomorrow you.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-67075867854659851672009-12-05T00:13:00.002-05:002009-12-05T00:16:27.368-05:00

previous -> Biceps/Triceps 2BicepsCurl bar BBL - preacher12 x 758 x 956 x 1156 x 958 75Incline DBL - seating6 x 506 x 505 x 50/5 x 35Concat curls one hand10 x 358 x 356 x 35TricepsCurl bar pull downs12 x 20010 x 20010 x 200Machine pull downs10 x 17010 x 20010 x 200One Hand Dbl kickbacks8 x 358 x 358 x 35

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-32535801947757376412009-12-01T00:04:00.004-05:002009-12-01T00:30:10.040-05:00

previous - Legs 2Today I tried something new...as you know/don't know I had 3 knee surgeires...2 on my left knew. I have muscle athropy in my left quad. This goes back 10 year, I never fully recovered. Over the last 2 years I been getting it back to the size/strength of my right quad. I tried few things such as doing extra sets on my left knew...this works but not fast enough. I am limited

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-13597112821386851062009-11-27T15:12:00.001-05:002009-11-27T15:12:30.799-05:00

WTF people!!!....................This goes for all types of people: Muscle heads, Fitness gurus, extreme sports freaks and all other types of gym rats (beginner to expert, old or young, woman or man).It seems like it get worse and worse as the years go on...... NO RESPECT. Maybe I just see it this way. I try not to pay attention...but I can't because these things are happening around me all the

Robertnoreply@blogger.com1tag:blogger.com,1999:blog-5519256.post-16485661804280586862009-11-26T17:15:00.002-05:002009-11-26T17:24:12.795-05:00

Previous workout - Shoulders/Traps 2Ok this was an angery workout........why you ask?? It's the people around me, they just tick me off....maybe I just care too much....but come use some of that brain...and respect others and the gym!!Over all the workout was Super....after I got angry I went into second gear. It's like I was the only person there...it was me and the weights. My shoulders

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-10911854065645698152009-11-24T23:31:00.004-05:002009-11-24T23:48:39.028-05:00

previous workout (Back - 1)I was pumped when I got there........and it almost went good. I went back to doing dead lifts...but I am not too happy with them today(they are part of the core exercises...and you need to do them for any good gains). I had problems with my knee so I had to limit my weight to about 315lbs. I am still happy I did them.Rest of the workout was smooth...I had lots of

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-62543862719131785072009-11-21T13:29:00.004-05:002009-11-21T13:38:22.946-05:00

Previous chest workout (Chest - 1)What a sweet imporvmenet over my last chest workout....I am finally getting my timing when it comes to food and working out. I found it hard at the begginging, I would eat at the wrong time and my energy level would be low. Today it was differnt...maybe becuase I went to the gym earlier. Before the gym I had my break fast (Blended oatmeal with my protein) and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-48239394286943122972009-11-18T18:59:00.003-05:002009-11-18T19:10:11.407-05:00

previous leg workout Legs 1Wow I killed it today...........i feel fucken HIGH. Sometimes you get this super workout....get the endorphins flying. I went back to squats today (in my first week I did leg press). One reason I went back to squats is that I don't have to load so many plates...Last week I had to load 14 plates....Today I squatted 495....I felt good...I still feel good(after drinking

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-30263598115417780002009-11-16T20:28:00.002-05:002009-11-18T18:59:15.124-05:00

previous -> Biceps/Triceps 1I consider this a shit day....couple problems too many people at the gym.......it was stupid. I couldn't find the weights i needed........SECOND ....people put the weights back where you found them. I hate when people just leave them where ever......it was fucked up.......took me off my game. I tried hard to get my head in the game....I played music...etc.........

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-53236625454376367982009-11-15T01:44:00.003-05:002009-11-15T15:07:30.344-05:00

Previous workout - Shoulders/Traps 1 Increased my intesity today, went in there an just killed it........maxed my dbl shoulder press at 125lbs..........that's all they have. I did 6 clean reps......Rest of the workout was pumped. Shoulders are the most pain for me.......good pain, the burn!!ShoulderDbl press15 x 4512 x 7510 x 1056 x 1256 x1058 x 80Flys seating8 x 358 x 358 x 35Front lifts dbl8

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-53595656807403210232009-11-12T20:04:00.003-05:002009-11-15T02:06:00.570-05:00

I skipped dead lifts today, still had a good workout.......had to wait for some chatters so I can use a machine........shit do i hate that.........get on ...get off.My back feels baked. I was little slow on the bent over row. I need to shorten up the breaks.Now this is my final workout to close out the diet....took me about week and a half to close out the first routine. I am impressed with

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-62701906863648086292009-11-10T22:30:00.002-05:002009-11-10T22:40:09.870-05:00

First chest workout on my diet......it was OK. I say that cause I felt weak. I had the energy but felt weak.Now I don't know what it was. I think it was my meal before hand. I wait to long before i started working out. I had a steak, sweat potato and some veggies. About 2 hours later worked out....I will change that next time. I will be keeping a close eye on how my weight is and how my

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-3021719792521972212009-11-07T18:04:00.002-05:002009-11-18T18:59:15.124-05:00

It was hard to find time today to get in the game. I thought would have shit work out, but it turned out good. I listed to some good tunes and after my first few exercises was in the game. Can't stress the mental aspect of the workout. If you not in it you won't get results. After the work out, i did some mirror time in the change room. This was good to see how my upper body looks with out

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-47298871543706779472009-11-05T17:39:00.002-05:002009-11-05T17:49:21.737-05:00

Killed it today....feeling so much better. I modified my diet. More calories in!!I also worked out after my third meal, which is my biggest one (Steak and stuff).I must say the temp today was good, I was in and out in under hour. Kept the pump, the sweet stuff was that the strentgh was there.............end up doing 120lbs dbl shoulder presshere is the break downShoulderDbl press12 x 7510 x

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-3303353024481598202009-11-05T15:57:00.003-05:002009-11-12T20:14:36.556-05:00

Here is my diet plan....Update on this post........I will have multiple updates to this post. First I am just posting what I am eating in each meal. Since I am not counting calories right now, I won't list them YET!! (I have it all calculated in a spread sheet).Not for every one......Now this diet is not for a normal JOE....reason I say this is that I am not a dietitian and I don't know your

Robertnoreply@blogger.com2tag:blogger.com,1999:blog-5519256.post-4070327420425213482009-11-04T21:43:00.004-05:002009-11-05T17:41:44.406-05:00

So far so good. My head is in the game....and the mental aspect is the most imporant. I stared this diet on Nov 1st....Today is Nov 4th. I lost about 7lbs. I know that this is way too much in such a short time. First thing is my workout today, my first since the diet. I knew I going to be weaker since my calorie in take is less, but I didn't know it will go this low. I still had a good

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-14591005713380480552009-11-02T23:33:00.035-05:002010-02-08T12:49:32.308-05:00

This will be my log for my weight. I will weight my self in the morning to be consistent. I will also comment on my diet....Starting 287 Nov 1stNov - 3rd -> 283Nov - 4th -> 280 (I am upping my calories intake, lost too much in 4 days)Nov - 6th -> 279Nov - 7th -> 280Nov - 9th -> 278.5Nov -11th -> 276 (I missed my last meal - cottage cheese, might be the reason for the big drop)Nov - 13th -> 276

Robertnoreply@blogger.com1tag:blogger.com,1999:blog-5519256.post-53261589841347479942009-10-18T11:18:00.009-04:002009-12-09T00:41:28.022-05:00

Workout philosophy:First thing I have to say here is that this is the hardest most intense workout. This needs total mental commitment. At times you will want to cry and go home, but that's when you turn it around and give that extra go.There is not much to drop sets. You perform a set to failure and then drop the weight and perform another set to failure.........and if you are brave, drop the

Robertnoreply@blogger.com1tag:blogger.com,1999:blog-5519256.post-57122094033287045752009-09-18T23:06:00.003-04:002009-10-20T00:51:12.296-04:00

I am back blogging my workouts..............it's been a while since i came back here. I must say it's nice to see my work log.To give you an update I just finished a 6 weeks killer drop set routine. I maximized my growth. I been off for about a week now. I am letting my body heal. I am feeling good..........shortly I will start this up again.

Robertnoreply@blogger.com1tag:blogger.com,1999:blog-5519256.post-26186842462255324312009-01-11T12:45:00.015-05:002009-12-09T00:42:16.111-05:00

Workout philosophy:Now this is a killer workout, takes a lot out of you. You have to be ready to give it all. I have to be honest first time I did this work out i felt like puking, and then -> POP I did it, on my chest back day i give it my all and it made me puke........sweet feeling when you know that you took your body beyond the limits..This work out shouldn't take you longer than a hour.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-49146659974359064982009-01-10T19:14:00.002-05:002009-01-10T19:22:20.289-05:00

CHEST.........getting weaker (Jan 02)This where i started my diet. I cleaned up what i was eating. But oh man did i feel it at the gym.I felt weaker which is fine. I am eating less calories. Currently my diet is based on 6 meals. I don't have a set menu, but it follow basic rules on what to eat in each meal. I will list it in the diet log once i start it.Chest (Previous)Flat BBL press20 x

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-61282873208491793312009-01-10T19:06:00.002-05:002009-01-10T19:13:41.072-05:00

Legs/Traps( Dec 30th)Legs (Previous)Squats12 x 18510 x 20510 x 2258 x 2755 x 295Leg curls fires10 x 2512 x 37.512 x 37.5Leg curls8 x 72.58 x 72.5 7 x 72.5 /3 x 625Seating calfs10 x 7010 x 808 x 7010 x 60Leg Press8 x 2708 x 270Traps (previous)Behind the back SM15 x 13512 x22510 x 31510 x 3656 x 405Front SM8 x 4058 x 4058 x 455

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-701510488848425802008-12-29T21:24:00.002-05:002009-11-04T21:56:00.661-05:00

Shoulders / Biceps (Dec 28th)Shoulders (previous)Machine military press12 x 1358 x 2258 x 2456 x 265Flys8 x 408 x 408 x 4045's101212Reverse delts on pecs machine (one hand)12 x 10510 x 13510 x 1808 x 180Biceps (previous)Straight bar BBL10 x 958 x 1353+2 x 155 / 2+1 x 1356 x 135Incline DBL8 x 508 x 556+2 x 55Concat curls8 x 458 x 458 x 45Cable curls15 x 5020 x 5015 x 50

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-58356773972687114992008-12-29T21:21:00.002-05:002009-11-04T21:56:00.665-05:00

Upper Back (Previous - Dec 27th)Bent over rows12 x 13510 x 2258 x 2456 x 2758 x 2458 x 225Cable row8 x 2406 x 2608 x 240DBL row8 x 1008 x 100Lat pull down8 x 2008 x 2008 x 200Close pull down8 x 2008 x 1806 x 180

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-67108017102398925342008-12-29T21:13:00.002-05:002009-11-04T21:56:00.668-05:00

Lower Back / Triceps (Dec 26th)Lower Back (Previous)Good Morning15 x 4510 x 1358 x 1358 x 1358 x 135Straight leg dead lift - OH12 x 1358 x 2256 x 2756 x 275Dead lift - AG6 x 3155 x 3156 x 315Triceps (Previous)Machine close press15 x 13510 x 2255+1 x 3154 x 315 / 3 x 295V cable pull8 x 1308 x 1156 x 115Reverse one hand cable8 x 208 x 20

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-68982034849865116682008-12-29T21:06:00.002-05:002009-11-04T21:56:00.672-05:00

Chest (Previous - Dec 23th)Flat BBL press15 x 13510 x 2258 x 2956+1 x 3152+2 x 3255+2 x 275Incline BBL press8 x 2257+1 x 2354+2 x 2457+1 x 185Decline DBL press9 x 1008 x 1006+1 x 100Pecs machine8 x 2107+1 x 2106 x 195 / 5 x 180 / 6 x 105

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-17949617927800928632008-12-29T20:51:00.003-05:002009-11-04T21:56:00.676-05:00

Legs/Biceps ( Dec 22th)Legs (Previous)Leg press - one leg15 x 9012 x 18010 x 2708 x 3606 x 410Leg curls10 x 62.58 x 758 x 75Standing calfs7 x 300Seating calfs12 x 4512 x 70Biceps (Previous)BBL straight curls12 x 9510 x 1158 x 1354+2 x 1557+1 x 135Incline curls8 x 506+2 x 505+2 x 50Concat curls8 x 358 x 35

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-74146189738261973822008-12-29T20:45:00.002-05:002009-11-04T21:56:00.680-05:00

Upper Back (Previous - Dec 20th) - Greg's GymBent over row - OH12 x 12512 x 12510 x 2256 x 2757 x 27510 x 225Rowing8 x 2007 x 2008 x 200DBL row8 x 1008 x 1108 x 120Lat pull8 x 2008 x 2106+2 x 210Close lat pull7 x 2006+2 x 2007 + 1 x 200

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-85532919522413673932008-12-29T20:40:00.002-05:002009-11-04T21:56:00.683-05:00

Shoulders (Previous - Dec 19th)Shoulder press12 x 1358 x 2255+ 2 x 2255 + 1 x 205Flys8 x 405+3 x 452+4 x 45 / 2+2 x 4045's121212Rear delt rowing8 x 27.58 x 27.58 x 27.5

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-45490354619939163652008-12-29T20:36:00.003-05:002009-11-04T21:56:00.687-05:00

Triceps (Previous - Dec 18th)Smith machine close chest press15 x13510 x 2258 x 3154 x 315 / 3 x 2958 x 275V cable pull down8 x 1308 x 1158 x 115One hand Kick10 x 2010 x 2010 x 20

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-39349152310609626232008-12-18T12:38:00.003-05:002009-11-04T21:56:00.691-05:00

Lower back/Traps (Dec 15/16)3 days later and I am still in pain. This was sick sick back work out.I was supposed do traps on the same day, but I end up doing them the next day.Which is fine, cause I destroyed my back day before.Lower Back (Previous) BBL Good Mornings10 x 9510 x 13510 x135Straight leg dead lift10 x 1359 x 2258 x 2754 x275 / 3 x 225Dead lift6 x 3156 x 3156 x 315TrapsBehind the

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-71144838227527340322008-12-15T17:29:00.006-05:002009-11-04T21:56:00.695-05:00

Chest is destroyed..... (Dec 14)Holly yo yo.........this was a sick work out, i must say I give my chest implements surgery today.........yes the workout was that good.I felt sick day before....but today is a new day. I was relaxed and had a lot of sleep day before.I wonder if doing my legs day before did help to....more growth hormone release to my blood stream??....what ever it was I will try

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-81230822031874241032008-12-15T13:03:00.004-05:002009-11-04T21:56:00.699-05:00

First good leg workout (Dec 13)I said this before...........my legs are fucked. Too many surgeries: 2 ACL and 1 patella reconstruction. I have severe muscle atrophy in my left quad. But things are looking up, had a great workout on Satruday.I end up doing squats for the first time in a long time and my legs didn't hurt as much.I think this is due to 2 things.........supplements and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-48634154993855269712008-12-11T15:08:00.003-05:002009-11-04T21:56:00.703-05:00

Shoulders like boulders....... (Dec 10)Sweet work out last night, felt like a tank. I end up going in the evening.Seems like I am getting back to nice consistent routine.ShouldersMilitary BBL10 x 2058 x 2255+1 x 2256+1 x 195Flys9 x 408 x 406+2 x 4045's121010Reverse cable rear delts12 x 208 x 27.58 x 27.5

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-80465937922730950082008-12-09T13:43:00.005-05:002009-11-04T21:56:00.707-05:00

Biceps...ouch (Dec 9)Second blog of the day, just catching up. So I end up doing Biceps today. I felt really good today. I woke up right on time (5 am) got to the gym a bit late (had to take the snow off my car). I ended up doing some cardio 15 min bike (My goal is to do 15 min bike and 10 min step master).After my cardio I was all ready for my biceps work out, I killed it.I drank my home

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-1888116813175309052008-12-09T13:20:00.006-05:002009-11-04T21:56:00.710-05:00

Triceps yo....(Dec 8)So I didn't blog for few days. Well I was off for 4 days(took couple days off after good back workouts, played hockey couple times and my bros wedding)I didn't blog about yesterdays work out either.Before I talk about it, I just want to say that I have few injuries that limit my leg work out (Shattered patella and 2 ACL surgeries). I started acupuncture to see if I can help

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-37842711426358448712008-12-03T09:55:00.008-05:002009-11-04T21:56:00.715-05:00

BACK to BACK baby (Dec 3)Today was an excellent back day, this is follow up to yesterdays back day........I wish i thought of this split before....I love doing lower back and then upper back. I got in the gym early today and did 10 min cardio(nothing special).One thing that helped me over the last few days is chalk......yeah chalk. They give me bigger calluses....but that's all good. I use

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-1154542958689777792008-12-02T12:41:00.016-05:002009-12-09T00:40:22.613-05:00

UPDATE 1.1I am changing the routine. I will shorten the number days it takes me to do the cycle. On some days I will do 2 muscle groups a day. I am not creating an exact routine for my muscle groups. Reason for this is that our bodies react better to change. So by doing different muscles together on different splits will give maximum shock. One thing that I try to do is if I am doing a

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-52479283681627121142008-12-02T10:11:00.005-05:002009-11-04T21:56:00.720-05:00

Short and sweet today -> lower back (Dec 2)Felt like a good work outstraight leg dead lift12 x 1358 x 2258 x 2258 x 225Dead lift 12 inch platform8 x 3156 x 3658 x 315BB shrugs behind neck (smith machine)12 x 22510 x 31510 x 365BB shrugs front (smith)10 x 36510 x 4058 x 405DB shrugs (back movment)12 x 10012 x 100

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-64111181833238471542008-12-01T09:18:00.005-05:002009-11-04T21:56:00.724-05:00

Chest Baby................ (Dec 1)Yo today is DEC 1st, and what a workout. Started the month with chest.I was at the gym late, got there at 6:20. I want to be there at 5:45.I felt good today.What ate the followingHalf bagel with ricotta cheese and half a carton of egg whites.I also had my energy drink mix (100 mg coffee, 1tsp taurine, 1 tsp glucuronolactone)I will put my full energy drink on

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-53303376489880892212008-11-28T22:23:00.009-05:002009-11-04T21:56:00.727-05:00

So it starts.... (273lbs)What a workout.... Just got back form the gym it's about 10:20 pm. Good one hour workout.I did the bike for about 20 min....and then I did dead lifts(nothing to crazy) and I did some shrug work.I decided to be dedicated to this blog, yes again. Now it's for real. I have few reasons1) I would like to keep track of my workouts(i do that now in a book, but this would be

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-5519256.post-64575933800346580872007-03-05T10:19:00.000-05:002007-03-05T10:26:47.797-05:00

Back at this again...........took time off from writing, but been working out hard at the gym, I am getting great results never seen such results. I thank this to the diet i am on. Averaging about 300 grams or protein a day, ZMA, glutamine, joint formula and vitamins.Strength is getting up there, last week i was doing 275 on bench, which is getting better and better, right now i weigh in at 258

Robertnoreply@blogger.com0