Bob's Corner....

[dusk]

Originally Posted by Bobby

Incline Bench DB Row? 45x8 50x8

Help me out here?

Incline bench with a DB ROW? I just can't imagine this one.

[Bobby]

Originally Posted by dusk

Help me out here?

Incline bench with a DB ROW? I just can't imagine this one.

That's why I put the question mark I need to look it up, if there is such a thing. I laid face down on an incline bench and did rows. I think it's a chest supported row?

ETA: This would be the critter

Dumbbell Lying Rear Delt Row

[dusk]

OOOOOhhhhh! It's like using a T-bar when you don't HAVE a T-bar!

Nope. I just saw your link. Your exercise focuses on rear delts. The t-bar focuses on the back. Lever Bent-over Row The guy in this video doesn't do them right, however. He's got too much weight for a proper form. Your upper body isn't supposed to move like that. Anyway, I think this one is more of a chest supported row than the rear delt rows, yes?

[Bobby]

That's what I'm thinking, a chest supported row. I didn't want it to be a back exercise, I just wanted to work on the rear delts.

[NewYorkGiants32]

Hello! Hope everything is okay....don't pull a Raine move and just vanish!

[Bobby]

Oh no, I'm here

I just haven't been doing much this past weekend, except work. I worked twelve hour shifts for the past four days, the first one was an overtime day.

My diet/eating has been real good, no cheating. The water and vitamins have been so-so, but that's what happens when I drink too much coffee.

[dusk]

Hey Bobby. That's a lot of stress on the body when you're doing that many 12 hours in a row. Take care of yourself, there, Bud.

[Bobby]

Thanks D, I'm fine. I sat on my butt for the last three days so there wasn't much physical stress there I sure needed the time away from the weights tho, I was feeling pretty beat up. I'll hit it again tonight and do deadlift/back tonight, Pressing tomorrow and hopefully I'll have time to get the Squat/leg workout in on Wednesday before work. If not I'll have to do it on Friday and would rather go into my weekend off fresh so I can do some event training on Saturday.

Ohh! This morning I moved a bunch of stuff out of and around in the basement. I need to make some new shelves, but after that I should be able to move my power rack. I want to put it under the duct work so I have more room to do cleans and pressing. I need more room, cause cleaning and pressing between the furnace and the breaker box just doesn't seem safe.

[Bobby]

Deadlift/Back workout
Warmed up doing hypers (3x10 BW) and Deadlifts then..

Deadlift
365x6
365x4
365x4 Upper glutes had enough. Pretty happy with these, belt, chaulk and right knee wrap only. I didn't use the straps, grip felt good finally.

Bentover BB Row 2 sets of 6 w/205

Strict Narrow Grip BB Curl
2 sets of 8

Seated Bilateral Curls 3 sets of 8

DB Wrist Curls 2 sets

BB Wrist Curl 1 set of 10

I'll do abs later, probably in the morning.

[dusk]

Originally Posted by Bobby

Deadlift
I didn't use the straps, grip felt good finally.

Getting strong now! Hark, I hear the Rocky theme playing in the background.

[Bobby]

Originally Posted by dusk

Getting strong now! Hark, I hear the Rocky theme playing in the background.

You're one silly girl you know that?

I did some redecorating I like it, it's a good use of the space. I didn't build the shelves, so the Mrs may be a little upset. I moved the steins she had on a shelf in here and put them under the bar. I don't care if I look at them or not ya know.

I will probably build some so I can set up the small tv and dvd player I have in here. Then I can have cable hooked up to it when I switch from DSL to cable. I'm not going to want to leave this room

[dusk]

Originally Posted by Bobby

I'm not going to want to leave this room

You're making yourself a little cave, or den, if you will.

[Bobby]

Originally Posted by dusk

You're making yourself a little cave, or den, if you will.

Yup!

I'll copy the pressing workout I did, it's long winded and don't want to retype it.

Well, I finally finished my Pressing workout. I had a hard time convincing myself I was going to do it. Anyway I started it late this morning. I did take a page from Traycon's lifting plan, I did my abs between sets. It was alot better than waiting until I finished lifting and being tired going into them.

Pressing and Triceps
Warmed up
10xBW Hypers
Incline BB Bench barx12
10x BW Hypers
Incline BB Bench Press 95x10
10xBW Hypers
Incline BB Bench Press 135x6
Cable Crunches 10
Incline BB Bench Press 155x3
Cable Crunches 10
Incline BB Bench Press 175x1
Cable Crunches 10

Work sets
10" Log one clean and press the reps
170x3
Oblique Side bends 10
190x3
Oblique Side bends 10
210x3 Add 10# to all three sets next time.
Oblique Side Bends 10

Close Grip 3 Board Press
245 3 sets of 3
Last set I didn't have the boards high enough on my chest and missed them on the first two and went all the way down to my chest. I reset and did the last rep. Anyway I think it's a PR, 255 next time.

Axle Clean and Press
Clean once and press away.
150x3
170 missed twice, told you my cleans are aweful.
150x3
150x3 Need to work on em.

Tricep Mechanical Drop set, got all the reps with 35 pound DBs, move up to 40's. The Mechanical Dropset is, DB Tricep Extensions/DB Press with DB ext negative followed by DB Presses each for 8 reps. Got all three sets of 8. PR

Done, I'm glad I did it.

[NewYorkGiants32]

I get worn out just READING your workout! I do not know how you do it, but good job!

[Bobby]

Originally Posted by NewYorkGiants32

I get worn out just READING your workout! I do not know how you do it, but good job!

Really, that wasn't much, it just looks like allot because it's pretty much a blow by blow account

[dusk]

Originally Posted by Bobby

I had a hard time convincing myself I was going to do it.

I hate it when I get like this because the whole workout ends up being one big push to get it done. Glad you could push through that mental fog, Bobby.

[Bobby]

yeah, it was tough for the first few sets, after I got going is was alot better.

I had a pretty tough night at work last night, plenty of physical stuff ie: stairs, standing on grating for hours and closing large valves that aren't used very often. Anyway, I was still going to do my squat workout, even went so far as changed clothes and put on my knee sleeve and chuck tailors. But since I was busy I didn't eat or drink much water and started cramping up. So, I guess it'll just have to wait until tomorrow. I think I'll sleep good today if the cramps don't wake me up.

See ya's later.

[Bobby]

Event training at the Dino Gym with Scott, Jonathan and Matt.
12" Log
W/U
90x4
90x6
183x3
205x3
227x1
243 failed
243 failed

Seated incline Log Press
160x6
205x5
275 failed
235x1 Really long press to lock out.

Farmers Picks
210x2
260x1 PR I think
320 failed
300 failed
260 walked it about a foot past the start line. PR, next time I'll keep my head up and maybe go further.

Sled Drag
350 40 ft
500 30 ft I should work on these.

Stones
235x1
265x1
310 good lap
310 failed
325 failed
310 lapped, not as good, back had it
235x2

Tried the Rolling Thunder, got 97 lbs each hand, PR for never have done it before. Failed with the 132 lb try.
I had a great time, and good workout. I'm feeling pretty sure I'll get my 310 stone loaded and hopefully be able to do reps with it next year. The Log press is coming right along too, not back to where I was but I'm thinking it'll be back to PR range soon.

[Bobby]

Well that last training day really kicked my butt. That and only having one day off this week will slow the training down. Not that I really planned on doing much this week, was going to de-load, but this is ridiculous. I'm going to do some light weight higher reps back and legs tonight and then do some light pressing tomorrow.

On a good note, I'm officially under 320 today. I weighed 318 pounds when I woke up and double checked it to make sure I'll up-date my stats when I get to 310.

[Bobby]

Change of plans, this is what I did and I don't plan on doing much this weekend but work and sleep.

Hypers 3 sets of 10 BW

Tried Overhead Squats Bar only, 5 down to paralell and then 2 ATG. They were tough to get my head around, I'll try them again next week.

Deadlift
135x12
225x6
315x3
Added belt
315x6

Bentover BB Rows
225 2 sets of 6

Seated Bilateral DB Curls
35x8
40x8
45x8

BB Curls
95x10
95x8

Hammer Curls
40x6
40x8

BB Clean and press (one clean) 165x4

Tricep Mechanical Drop Set
1 set of 8 each with 40's

Had enough, I may do some ab work later this weekend.

[Bobby]

Took my measurements today, around the butt I was 49", at the Belly button it was 53" calves and upper arms are 19", well my left calf is 18", forearms are 14" each, thighs measured in the middle was 25" each. Chest is 56" and we tried to measure around the shoulders, we're guestamating 65"

Then I stepped on the scales and was 320, not bad for midday weight, took a 2 hour nap and was back down to 318 again.

I've still got a long ways to go, but if I can keep my measurements about the same on my butt, arms and legs then I'll be happy.

[dusk]

You are soooooooooooooooooo doing such a good job, Bobby! I'm so proud of you!! I'm grinnin' all over myself at your accomplishments!

[Bobby]

Thanks D

It seems like it's a slow process this time around, and it sure does test my pateince. But I had to do something, 376 is just way too big for me.

[Bobby]

Warmed up doing Incline Bench Press, bench set at about 45 degrees and DB shoulder front/side/rear raises...
135x10 Incl. BP
x10 shoulder raises each direction
185x8 Incl. BP
x10 shoulder raises each direction
205x3 Incl. BP

Strict Press (off the rack)
155x5
165x5
175x2

Next time I'll just do log press instead of strict pressing. I'll try the log press template reps this weekend.

Tricep MDS 40# DB's 3 sets PR

Standing DB Overhead Press
50'sx6
60'sx6 push pressing

Core:
Single Armed DB Bench Press 3 sets of 10 each arm. Switched arms non-stop, 10 left, 10 right, 10 left, 10 right, 10 left, 10 right with one 30# DB. I'll use a 35 next time.

Abs:
Kneeling Cable Crunches

Oblique Side Bends

[Bobby]

Deadlift
Warm up 135x10, 225x6, Put belt on 315x3

Work sets (belt only, no straps)
320x5
340x5
360x5

RDL (no belt, straps only)
315x8
315x6

BB Rows
225x4
225x4

Seated DB curls
30'sx16 I was trying to do a MDS, then ran out of gas.
30'sx8
30'sx8

I didn't eat my customary oatmeal and whey before doing this and ran out of gas. I'll do the rest later. At least I got the scheduled deads done.

[Bobby]

Stuff I needed to get done this week.....

Hypers x15
Front Squat bar x 12
Hypers x15
Front Squat 95x6
Hypers x 15 Add weight next time
Front Squat 115x3

Front squats work sets...
125x5
135x5
145x10 I probably should have plugged in a higher number for the one rep max.

10" Log (Clean once)
60x8
150x5
work sets
175x5
185x5
195x5

Close Grip 3 board Press
225x3
245x3
265 failed
225x9 I wanted 10 but wasn't going to happen today.

Shoulder complexes 2 sets of 10

Axle Cleans
130x5
140x5
150x5
Cleaned once then pressed 150x8

Abs
Incline Sit ups
Leg Hip Raises

[dusk]

Hi Bobby.

[Bobby]

Hey D! Feeling better?

[dusk]

I've been so down in the dumps. This accident thing has really messed up my mentality, but I woke up this morning with a more positive outlook.

I'm still suffering physically from the accident, but nothing outlandishly horrible. It hurts to lift things and coughing and sneezing is torture, but since I don't do either one of those too often, it's not too much of a nuisance.

[Bobby]

I'm glad to see you're healing. Are you still working in the offices?