Prototype

Robboe · 12-06-2004, 03:09 PM

No, it really is the cinema and the other man is my best mate of 17 years.

This week is my intensity week - something i've encorporated into my routine every fourth week. This is where i do a Dorian-style training rouiten for the week using the same exercises, only with forced reps. I don't utilise forced reps any other week, only drop sets, rest-pause and sometimes supersets.

Here's how it went:

Side laterals: 24k DBs - 8 + 3 forced - dropped to - 18k - 6 + 3 forced.

HG Delt machine: 110k - 8
115k - 8 - dropped to - 80k - 6

The reason there are no forced reps here (and twos ets as opposed to one) is that i've had an issue with my left shoulder for a while now that affects chest and overhead pressing. I've had it checked out by a lass i know who is a physiotherapist (albeit with little experience) and she says it's a muscle problem, not a tendon/ligament problem, which was a relief. Doing this exercise with a hammer-grip doesn't hurt my shoulder. I do reps very controlled with a brief pause at the bottom of the rep.

Rope-Handle Cable Uprights: 85lbs - 7 - dropped to - 60lbs - 7

Rear Delt machine flyes: 75k - 6 - dropped to - 60k - 6

CG Smith bench - 85k - 6 + 2 forced

Seated Skulls: 60k - 8 + 3 forced (the last one was pointless cause it wasn't me lifting it at all).

Straight-Bar Pressdown: 55k - 11 - dropped to - 40k - 6

Rope Pressdown: 45k - 10 - dropped to - 30k - 9

I quite like these intensity sessions because i get them done quite quick and i don't feel drained or knackered afterwards.

Luke9583 · 12-07-2004, 07:26 AM

Nice WO!

Robboe · 12-07-2004, 05:57 PM

Aye, it didn't suck.

Trained thighs earlier, continuing with my intensity week:

Squats: 140k - 4 + 1

Forcing a second would have basically been all my spotter here. On a side note, this is the third week running i've hit 4 reps with this weight. I'm not surprised since i've kept my calories more or less the same for over a month now, but still, i'd appreciate seeing a rep here and there. I also go very deep considering my height and biomechanics. I've had compliments on my squat from people in the gym before. I'm not gonna bluff and say "lots of people", cause there's only been three, one of which is the gym manager (a real BBing fanatic who spots me on them), another was a natural competitor who's life is all about the gym and diet, and the third was a random dude who trains there. I reall appreciate when i get recognition for things other than bench and curling, although my squat weight isn't all that impressive. But for my gym, seeing anyone squat more than 2 plates for deep reps is impressive to most.

hell, anyone who squats or trains legs for that matter.

CF Leg Press: 280k - 10 - Dropped to - 240k - 6 - Dopped to - 200k - 6

Cannot stress how difficult/cool these were.

Leg Ext: 80k - 15 - RP - 5 (80k is the stack max).

CF Hack Squats: 60k - 12

Haven't done these in yonks. Just fancied them for a bit of a shake up. I don't do them consistently, however, because they make my knees feel dodgy. Wasn't sure what weight i could manage so just tested the waters with 60k. Feel good though.

Seated Curls: 80k - 11 - RP - 2

SLDL: 130k - 10

Then i went bowling. All in all a very productive session i thought.

Twin Peak · 12-07-2004, 09:22 PM

Rob, you impress me.

**CowPimp** · 12-07-2004, 10:42 PM

Quote:

Originally Posted by TCD

hell, anyone who squats or trains legs for that matter.

Haha! Yeah, a lot of gym-goers are ignorant pussies.

Robboe · 12-09-2004, 01:57 PM

Quote:

Originally Posted by Twin Peak

Rob, you impress me.

Cheeky focker.

Right, today was backski.

Continuing with the intensity fun:

(Supported)T Bars: 85k - 8 + 2F

WG Pulldown: 115k - 6 + 3F - Dropped to - 90k - 3 - Dropped to - 70k - 3

Dreadful spotter here, far too much assistance.

Would usually have done rack pulls now, but the rack was being used.

HS One arm row: 80k - 7 + 1 - D - 60k - 5

Another dreadful spotter, this time too little assistance. Was almost pointless him being there.

Again, the rack was in use by someone else, so i sacked off the rack pulls for this week.

CG Pulldown: 110k - 6 + 2F

Low cable pulley row: 115k - 5 - D - 90k - 5

DB Shrugs: 70k - 6 - D - 55k - 6 - D - 38k - 6

Was so beat off the other beyond-failure work that these suffered like something that suffers a lot.

Onto the bicheps:

EZ Curl (using the inner grip): 50k - 7 + 1

DB Curl: 24k - 5 - D - 20k - 3 - D - 16k - 4

Straight bar curl: 40k - 10

Now i'm gonna have a large meal, and then go on a short road trip up the A1 to Morpeth with a couple of friends to find a quiet bar for a drink and maybe a cigar.

shutupntra1n · 12-09-2004, 01:59 PM

Lovely stuff. How ya feeling Rob? Everything looks nice. I'm waiting patiently for more candids

Twin Peak · 12-09-2004, 02:05 PM

What, no frolic through the woods with daiseys and your best mate?

Robboe · 12-09-2004, 02:07 PM

I don't know anyone called Daisey.

Steve, email me your plan for your cut.

Lis, photos come as of January when this comp kicks off.

shutupntra1n · 12-09-2004, 02:09 PM

Quote:

Originally Posted by TCD

I don't know anyone called Daisey.

Steve, email me your plan for your cut.

Lis, photos come as of January when this comp kicks off.

I am not a patient person but I will wait for em

Robboe · 12-09-2004, 02:12 PM

Well don't set your hopes high cause i'm canny fat at present.

shutupntra1n · 12-09-2004, 02:15 PM

Quote:

Originally Posted by TCD

Well don't set your hopes high cause i'm canny fat at present.

That makes you an even Bigger Hottie

Twin Peak · 12-09-2004, 02:39 PM

Ya ain't getting my secrets.

**CowPimp** · 12-09-2004, 02:51 PM

Wow, people actually use the rack at your gym?

Robboe · 12-09-2004, 06:38 PM

Aye, for barbell shrugs.

Some for squats and some for deadlifts (using the pins for SLDLs, like myself).

Robboe · 12-10-2004, 11:50 AM

Quote:

Originally Posted by TCD

If i start my workout fresh with benching, i reckon i could nail 140k for 1 at least. In fact, next week i may just try it for the crack. We'll see how i feel.

And so he did...

After a thorough warm up.

Bench: 140k - Failed. Benching with a BBers form mind you, not a PLers. My spotter said he didn't give much assistance, but getting off the chest was the sticking point.

Decided to give it five minutes and try again.

140k - 1. nailed it. Lock out was strenuous though.

Now, continuing the intensity theme.

Bench: 110k - 6 + 2F

HS Incline: 140k - 6 + 1F

DB Incline Flyes: 40k - 8 - D - 30k - 3

HS Decline: 270k - 10 + 1 - D - 210k - 5 (don't be amazed, it's a very poorly designed piece of equipment).

Cable Crossovers: 55k - 6 - D - 40k - 6

Was supposed to be going out for a mate's birthday tonight, but i've just got a phone call telling me it's off because he's ill.

**Dale Mabry** · 12-10-2004, 12:35 PM

Quote:

Originally Posted by TCD

Bench: 110k - 6 + 2F

What's with all the quadratic equations, I finished algebra like 12 yrs ago.

Am I supposed to use this equation to figure out volume?

Stu · 12-10-2004, 12:39 PM

Quote:

Originally Posted by Dale Mabry

What's with all the quadratic equations, I finished algebra like 12 yrs ago.

Am I supposed to use this equation to figure out volume?

i'm guessing 6reps + 2forced reps

Robboe · 12-10-2004, 12:52 PM

Correct.

Robboe · 12-13-2004, 03:16 PM

It's amazing how rapidly mood can change. Friday night's session was awesome and i was on a high. Today i went in to do delts and tris. Started off nicely with two good sets on the side laterals, and did several warm up for the delt press machine before going into my work set. A few reps in and it felt weird. Now, my left shoulder has been bothering me during pressing movements for a while now, but the past 3-4 weeks it has been fine during shoulder and chest workouts, so i saw no problem going relatively heavy but with slow and controlled reps. It's been fine for the past few weeks.

Anyway, today, about 4 reps into my first work set, i feel a weird tugging in my left shoulder at the bottom of the rep. I adjust my seating and try again, and the same thing happend. It actually hurt a lot so i stopped and the pain went away. It totally knocked my head out of it, and te rest of my workout was absolute wank. I cut the delt workout after that, and moved onto triceps. It had affected me quite a lot and my strength just wasn't there. I did a few sets on the pressdowns, and then left.

Honestly, i wish i'd stayed home and had a day off.

I have legs tomorrow so i'll see how that goes.

A side note - I got up on sunday morning after a few beers on saturday night and for some reason just felt in the mood to start a diet. I dunno why, but i feel like i'm ready to strip some fat away.

12-06-2004, 03:09 PM	#31
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	No, it really is the cinema and the other man is my best mate of 17 years. This week is my intensity week - something i've encorporated into my routine every fourth week. This is where i do a Dorian-style training rouiten for the week using the same exercises, only with forced reps. I don't utilise forced reps any other week, only drop sets, rest-pause and sometimes supersets. Here's how it went: Side laterals: 24k DBs - 8 + 3 forced - dropped to - 18k - 6 + 3 forced. HG Delt machine: 110k - 8 115k - 8 - dropped to - 80k - 6 The reason there are no forced reps here (and twos ets as opposed to one) is that i've had an issue with my left shoulder for a while now that affects chest and overhead pressing. I've had it checked out by a lass i know who is a physiotherapist (albeit with little experience) and she says it's a muscle problem, not a tendon/ligament problem, which was a relief. Doing this exercise with a hammer-grip doesn't hurt my shoulder. I do reps very controlled with a brief pause at the bottom of the rep. Rope-Handle Cable Uprights: 85lbs - 7 - dropped to - 60lbs - 7 Rear Delt machine flyes: 75k - 6 - dropped to - 60k - 6 CG Smith bench - 85k - 6 + 2 forced Seated Skulls: 60k - 8 + 3 forced (the last one was pointless cause it wasn't me lifting it at all). Straight-Bar Pressdown: 55k - 11 - dropped to - 40k - 6 Rope Pressdown: 45k - 10 - dropped to - 30k - 9 I quite like these intensity sessions because i get them done quite quick and i don't feel drained or knackered afterwards.
	Being held down by The Man

12-07-2004, 07:26 AM	#32
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Nice WO!
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

12-07-2004, 05:57 PM	#33
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Aye, it didn't suck. Trained thighs earlier, continuing with my intensity week: Squats: 140k - 4 + 1 Forcing a second would have basically been all my spotter here. On a side note, this is the third week running i've hit 4 reps with this weight. I'm not surprised since i've kept my calories more or less the same for over a month now, but still, i'd appreciate seeing a rep here and there. I also go very deep considering my height and biomechanics. I've had compliments on my squat from people in the gym before. I'm not gonna bluff and say "lots of people", cause there's only been three, one of which is the gym manager (a real BBing fanatic who spots me on them), another was a natural competitor who's life is all about the gym and diet, and the third was a random dude who trains there. I reall appreciate when i get recognition for things other than bench and curling, although my squat weight isn't all that impressive. But for my gym, seeing anyone squat more than 2 plates for deep reps is impressive to most. hell, anyone who squats or trains legs for that matter. CF Leg Press: 280k - 10 - Dropped to - 240k - 6 - Dopped to - 200k - 6 Cannot stress how difficult/cool these were. Leg Ext: 80k - 15 - RP - 5 (80k is the stack max). CF Hack Squats: 60k - 12 Haven't done these in yonks. Just fancied them for a bit of a shake up. I don't do them consistently, however, because they make my knees feel dodgy. Wasn't sure what weight i could manage so just tested the waters with 60k. Feel good though. Seated Curls: 80k - 11 - RP - 2 SLDL: 130k - 10 Then i went bowling. All in all a very productive session i thought.
	Being held down by The Man

12-07-2004, 09:22 PM	#34
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Rob, you impress me.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

12-09-2004, 02:05 PM	#38
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	What, no frolic through the woods with daiseys and your best mate?
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

12-09-2004, 01:59 PM	#37
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Lovely stuff. How ya feeling Rob? Everything looks nice. I'm waiting patiently for more candids

12-09-2004, 02:07 PM	#39
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	I don't know anyone called Daisey. Steve, email me your plan for your cut. Lis, photos come as of January when this comp kicks off.
	Being held down by The Man

12-09-2004, 02:12 PM	#41
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Well don't set your hopes high cause i'm canny fat at present.
	Being held down by The Man

12-09-2004, 02:39 PM	#43
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Ya ain't getting my secrets.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

12-09-2004, 02:51 PM	#44
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Wow, people actually use the rack at your gym?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-09-2004, 06:38 PM	#45
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Aye, for barbell shrugs. Some for squats and some for deadlifts (using the pins for SLDLs, like myself).
	Being held down by The Man

12-10-2004, 12:52 PM	#49
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Correct.
	Being held down by The Man

12-13-2004, 03:16 PM	#50
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	It's amazing how rapidly mood can change. Friday night's session was awesome and i was on a high. Today i went in to do delts and tris. Started off nicely with two good sets on the side laterals, and did several warm up for the delt press machine before going into my work set. A few reps in and it felt weird. Now, my left shoulder has been bothering me during pressing movements for a while now, but the past 3-4 weeks it has been fine during shoulder and chest workouts, so i saw no problem going relatively heavy but with slow and controlled reps. It's been fine for the past few weeks. Anyway, today, about 4 reps into my first work set, i feel a weird tugging in my left shoulder at the bottom of the rep. I adjust my seating and try again, and the same thing happend. It actually hurt a lot so i stopped and the pain went away. It totally knocked my head out of it, and te rest of my workout was absolute wank. I cut the delt workout after that, and moved onto triceps. It had affected me quite a lot and my strength just wasn't there. I did a few sets on the pressdowns, and then left. Honestly, i wish i'd stayed home and had a day off. I have legs tomorrow so i'll see how that goes. A side note - I got up on sunday morning after a few beers on saturday night and for some reason just felt in the mood to start a diet. I dunno why, but i feel like i'm ready to strip some fat away.
	Being held down by The Man

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