Prototype

**Robboe** · 12-03-2004, 07:17 AM

Just wanna get back into the habit of journal-keeping since me and Steve are doing this cutting thing in the new year.

Before i go any further, not to sound nasty, but seriously, save the "good luck" posts. They're pointless and annoying.

Alrighty, current weight has been steady, floating around the 16st mark (224lbs). Some days i'll weigh in just under, others just over, which is fine because for the past 4-6 weeks or so i've not been cutting or bulking. Just enjoying myself and getting on with uni work (which is why i'm back online more often). Bodyfat is probably about 15%.

This journal will just be a short term prototype for the Big One[tm] in January.

Ok, i'm sore as fuck today. trained back and biceps last night, here's how it went down:

(note: I use techniques such as drop sets and rest-pause regularly, but i'm writing these off the top of my head as i remember them, so won't always mention the exact specifics)

(Second note: Wide-Grip = WG, Close-Grip = CG, Hammer-Grip = HG, Over-hand= OH, Hammer-Strength [machines] = HS etc...)

(Third note: For lbs, multiply my figures by 2.2, if you didn't already know)

T-bars: 2 sets using 80k.

WG Pulldowns: 2 sets using 110k on the stack.

Rack Pulls: 2 sets using 205k.

HS One arm row: 2 sets using 80k. Did a drop set on the second with 60k.

CG Cable pulley row: 2 sets using 110k on the stack.

DB Shrugs: 2 sets using the 70k DBs.

EZ bar curls: 2 sets using 60k and 50k respectively.
DB Curls: 2 sets using 24k DBs, also did a drop set here.
Straight bar preachers: 2 sets using 40k.

Like i said, sore as hell today, especially in the lower back and traps region.

I train my chest in a few hours once i get some more work done.

**Luke9583** · 12-03-2004, 07:20 AM

G'luck dude

**Robboe** · 12-03-2004, 07:21 AM

Ha. Ha.

Everyone's a comedian.

Or illiterate.

**shutupntra1n** · 12-03-2004, 07:31 AM

Originally Posted by TCD

Ha. Ha.

Everyone's a comedian.

Or illiterate.

You're too funny

Good Morning Hottie

Hey I'm glad to see you putting your wo here though so I can come here and disagree with you on purpose to piss you off

JK

How tall are you? You have a good weight and I'm interested to see what your cut results will be. You know where to forward the nudes

**Robboe** · 12-03-2004, 07:34 AM

And you know where to email your credit card details for payment.

I'm 6'3", so not a little chap by any means.

The goal for the cut is to drop 14lbs in 8 weeks (sounds a lot i realise), of which i'd like a solid 10lbs to be fat, leaving me with 4lbs give-way for water, food and (god forbid) muscle.

**shutupntra1n** · 12-03-2004, 07:39 AM

Originally Posted by TCD

And you know where to email your credit card details for payment.

I'm 6'3", so not a little chap by any means.

The goal for the cut is to drop 14lbs in 8 weeks (sounds a lot i realise), of which i'd like a solid 10lbs to be fat, leaving me with 4lbs give-way for water, food and (god forbid) muscle.

Credit Card details...

I think I shall deliver cash in person

Wow 6'3". Beautiful height

Yeah there's always the dreaded loss of muslce but if you cut a lot of fat with it, it'll all balance out. You look good now so I wouldn't be too concerned. You'll do good. You play any sports regularly or just into BB?

**Luke9583** · 12-03-2004, 07:47 AM

Bad Luck dude

**Robboe** · 12-03-2004, 08:08 AM

That's better.

Nah, no sports. Don't have time for anything else.

**CowPimp** · 12-03-2004, 09:24 AM

I'll be interested in seeing how you progress. You seem knowledgeable, and I am willing to bet that you incorporate a lot of interesting exercises and techniques into your routine.

**shutupntra1n** · 12-03-2004, 10:27 AM

Originally Posted by CowPimp

I'll be interested in seeing how you progress. You seem knowledgeable, and I am willing to bet that you incorporate a lot of interesting exercises and techniques into your routine.

You forgot to tell him G'luck

**Robboe** · 12-03-2004, 10:37 AM

Originally Posted by CowPimp

I'll be interested in seeing how you progress. You seem knowledgeable, and I am willing to bet that you incorporate a lot of interesting exercises and techniques into your routine.

Well, this is only a short-term diary of events (about 4-5 weeks or so) until i start the other journal, and since i'm not "cutting" or "bulking", i doubt my progress will be too dramatic in either direction.

**Robboe** · 12-03-2004, 11:19 AM

Righto, chest today.

HS incline presses: 2 sets with 140k. Included a drop set on the second set.

BB bench: 4 sets, ranging from 100k to 130k.

Not done benches for a long time. Usually do DB benches with the 55k DBs, but fancied a change today. The amount of sets here was because i don't know what my region of weight for this yet. I will by next week if i choose to do them again.

Incline Flyes: 2 sets with 40k.

Smith Decline press: 2 sets with 90k.

Cable crossovers: 1 set with 55k per side.

Overall a productive session.

Shoulder felt fine during the workout for the most part, although i was still aware of it throughout, though there was no "pain".

My split is still over 7 days at present, but i'm considering changing it to every 6 days when i diet in January. Therefore, i have the entire weekend off training.

**simbh** · 12-03-2004, 01:37 PM

I hope you break a mirror on friday the 13th

Enough bad luck for you ?

**Jodi** · 12-03-2004, 01:50 PM

(Third note: For lbs, multiply my figures by 2.2, if you didn't already know)

Thanks! I needed that

**CowPimp** · 12-03-2004, 09:59 PM

Jesus Christ. 88lb dumbbells for incline flys? That's pretty monstrous.

Do you know what your 1RM on the bench press is?

**Robboe** · 12-04-2004, 06:56 AM

8 and 6 reps respectively for that exercise. And they're not "half reps" or heavily-bent arm flyes either, although my arms certainly aren't straight.

I would have probably used a heavier weight by now but the next DBs in my gym are the 45k's and that's just too much of a jump for flyes in my opinion.

For bench, last year a fortnight before my injury, i managed to bench 140k (308lbs i think?) for 2 reps. I've never chanced benching that heavy ever since the injury, so i really wouldn't know. But to be more clear about the benching last night:

120k - 4
130k - 1 (don't do forced reps unless it's one of my HIT weeks so left it at one)
120k - 4
100k - 10

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.

**shutupntra1n** · 12-04-2004, 10:48 AM

Yeah looking beautifully strong Rob

**Robboe** · 12-04-2004, 02:05 PM

"Beautifully strong"?

**shutupntra1n** · 12-04-2004, 02:12 PM

Originally Posted by TCD

"Beautifully strong"?

Like wonderfully strong, very strong...

**JerseyDevil** · 12-04-2004, 04:44 PM

I fucking love the way you talk. Although I'm American thru and thru, my 'mum' was born and raised in Maidstone, Kent. After marrying my father, she moved here in her late 20's, but now in her late 70's she is still very British, and damn proud of it

.

**Robboe** · 12-05-2004, 06:24 AM

Actually, coming from the North of England, i don't sound anything remotely like the snooty toffs you trans-Atlantic counterparts may expect me to. I have a "gruff" type accent, particularly strong for my region.

Ask your mother what a Geordie from Newcastle sounds like, if she still remembers.

**Robboe** · 12-05-2004, 06:29 AM

I was debating getting up and beginning my 6-day cycle split now instead of for the diet, but opted against it since my chest is still a bit sore, meaning i'd probably have trained legs instead of delts/triceps. If i'd have gotten up a lot earlier and had two meals in me already i would have gone ahead with it.

On a side note, anyone who likes red wine MUST try Vina Maria - Reserva (a rioja). I've been pimpin' dat shit for a while now, but after sinking a bottle to myself last night, i cannot stress it enough.

**Twin Peak** · 12-05-2004, 08:01 AM

Originally Posted by CowPimp

Jesus Christ. 88lb dumbbells for incline flys? That's pretty monstrous.

We must use a different dictionary.

**CowPimp** · 12-05-2004, 10:18 AM

Originally Posted by Twin Peak

We must use a different dictionary.

?

**Jenny** · 12-05-2004, 10:39 AM

Hey Chicken

Good to have you back here

Impressive workouts

**Twin Peak** · 12-05-2004, 11:18 AM

...regarding use of the term "monstrous."

**Robboe** · 12-06-2004, 04:56 AM

Ignore him, CowPimp, he's just jealous.

I feel a bit bunged up today and keep coughing up loads of nasty shit. Sexy.

Went to the cinema last night with a mate, but we got there too late apparently so they wouldn't let us in. It was only about 10:30pm too, the bastards. So instead me and him went to the park in the city and played on the swings and climbing frames instead until about midnight.

I'm at Uni most of today, but i train shoulders and tricheps later on tonight.

**Twin Peak** · 12-06-2004, 07:09 AM

Originally Posted by TCD

It was only about 10:30pm too, the bastards. So instead me and him went to the park in the city and played on the swings

I didn't know you were gay -- not that there is anything wrong with that.

**Robboe** · 12-06-2004, 07:11 AM

Only on the weekends.

**shutupntra1n** · 12-06-2004, 08:38 AM

All this talk of you frequenting the "cinema" and swinging around with another man brings me to tears

Good Mornin'!!!

Thread: Prototype

Thread Tools

Display

Prototype

Posting Permissions