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That's awesome Rob I'm glad to be a part in any way that I can

Hoping to do a bodybuilding show on september 10th this year, its more on the yes end of the maybe scale, but not definitive just yet.

I had no idea about your back injury, did you do it while moving mt. olympus?

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

ME Lower

Solid workout today. Brought my friend Chels with me cause she wanted to workout and i kicked her butt. She did manage to finish all 3 sets of the GHR's though and do good mornings with 65 lbs which isn't bad for a first timer!

Workout was as follows:

Good Mornings:
135x3, 185x3, 205x3, 225x3,
245x1, 265x1, 275x1 - PR!

One Legged Squats:
75lb DB x 2x10/Leg

GHR's:
BWx3x8

45 Degree Hyperextensions:
BWx10, BW+40x8, BW+50x6,6

Assorted Ab work

Video(s) For the day:

No video today

Bodybuilding too? What's next, MMA?

I almost destroyed my backing taking 20 rep squats AND deadlifts (super-setted) too far.

Little experiment I devised. An experiment that I'm lucky didn't cripple me and one I hope you learn from. Sometimes, you can get carried away, especially when you feel like Superman.

I did. Within minutes, I wasn't just Joe Average - I was nearly crippled. Even that though, was a blessing. B/C I came up with not one but three solutions to fix that as well!

And now, I can share them with you to make sure YOU don't suffer the same fate...

1.) Hipe Belt Squat
2.) Reverse Hyper Extension
3.) Chiropractic
4.) Recovery modalities as follows:

1.) GPP such as sled dragging
2.) Push a weighted wheelbarrow up a slight incline
3.) Medicine ball throws
4.) Some HIIT cardio
5.) Treat yourself to a massage
6.) Get a chiropractic adjustment
7.) Daily hot/cold showes. Alternate 1 minute of each for 10 minutes.
8.) Cryotherapy on sore muscles: Take a dixie cup, fill it with water and place in the freezer. Have you GF/wife or mistress (ideally all 3) apply to said muscles, peeling the cup as the ice melts.

You can add Cayenne Pepper to this when you freeze it, but unclear as to if that's legal in your state. Since I'm not up on these things, you can cite cite Rob's recommendation and ignorance of the law. That'll work in every state*

Any of the above is going to GREATLY benefit you and shave days off of recovery between heavy workouts.

*Excludes states with vowels in their names

I guess that's 4. Explains the 740 I got on the SAT's AFTER I took the class designed to get my score up.

Never let them keep you down...

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

ME Upper

Another solid workout today, another PR.

Another day, another dollar, as it were

Workout was as follows:

Lockout Press in cage:
135x6, 185x3, 205x3, 225x3, 255x3, 285x3
305x1, 325x1 - PR!

Skull Crushers:
105x6x10 [PR for reps?]

Tricep Pushdowns:
110x3x10

One Arm Press:
45x14,14,14

Seated Row:
120x10
150x10
170x10

Towel Pullups:
BWx5,5,4

^^ after these my forearms were TOASTED

Video(s) For the day:

No video today

Sidenote; feeling extremely intense lately. Perhaps its emotional strain, I always find in times when I'm feeling down I train 100x harder

Rob, we have records to break.

Records to break?

Yawn. It's getting boring at this point with you..

RobRegish wrote:Records to break?

Yawn. It's getting boring at this point with you..

I don't mean personal records

OK I see..

Hard not to assume that looking at your logs though

RobRegish wrote:OK I see..

Hard not to assume that looking at your logs though

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

DE Upper

Purrty solid workout today, still feeling somewhat emotionally drained. and had a bit of a kink in my back.. but finished it all up in good time.

Sidenote: New diet isn't too bad. Also - I will now be incorporating density training on my dynamic effort days. Particularly upper, I need some GROWTH

Workout was as follows:

Bench Press:
195x10x3

Overhead DB Tri extension:
85x8
90x8,8,8

Density Block - Behind Neck Press:
1 minute rest between sets
135x10
185x7
225x3
total time: 4 minutes

Dips:
BWx3x15

Bent over DB side raises:
25x3x10

Video(s) For the day:

No video today

Another step on the ladder of Frankenstein's EPIC climb to the World's.

So happy for you man... you don't even know

Who else has held the oceans in his hand?
Who has measured off the heavens with his fingers?
Who else knows the weight of the earth
or has weighed the mountains and hills on a scale?
Isiah 40:12

ME Lower

Felt way stronger today on good mornings. Not right at first.. but as soon as I got to 225, I was impressed by how quickly it went up. Gave me the confidence to go for not 285 as a PR but 295!

Workout was as follows:

Good Mornings:
135x3, 185x3, 205x3, 225x3, 245x3
275x1, 295x1

EZ bar GHR:
BWx3x8

45 Degree Hyperextensions:
BWx10
BW+45x8
BW+55x6,6

Ab Wheel/Jump Rope Circuit

Video(s) For the day:

"ME Lower

Felt way stronger today on good mornings. Not right at first.. but as soon as I got to 225, I was impressed by how quickly it went up. Gave me the confidence to go for not 285 as a PR but 295!"

Good Lord man, what's your lower back made out of, steel?

I did rack pulls with a static hold - 850lbs 10 days ago. I don't think I'll be recovered from that for 3 weeks, maybe a month.

Welcome to age 40+

haha, well I'm slowly getting better and better. this whole westside layout is doing wonders for my posterior chain

Gonna have to do rack pulls again here soon.. its been two weeks