Roberts Attempt to Gain Weight and Strength.

RasPlasch · 04-21-2008, 08:24 PM

Benchpress

135 8x
185 3x
200 3x
210 1x
215 1x

Incline Bench

150 5x
155 5x
160 5x

Cable Crossovers

110 8x
110 6x
120 6x

Tricep Extensions

50 8x
60 8x
70 5x

Squats

135 8x
155 5x
165 6x

Lunges with DB in each hand

25 10 steps
30 10 steps
35 10 steps

Woah legs felt dead after the lunges. I felt strong benching. And was complimented by some kid saying that the weight I bench is amazing for my body weight.

nadirmg · 04-22-2008, 08:30 AM

how much do you weigh?

yea, dude. those DB lunges will liquefy your legs. good job

RasPlasch · 04-22-2008, 02:06 PM

Quote:

Originally Posted by nadirmg

how much do you weigh?

yea, dude. those DB lunges will liquefy your legs. good job

This morning on an empty stomach I weighed 144lbs. Usually by the end of the day I'm in the high 140's.

Yeah they do haha. My butt is SORE today.

RasPlasch · 04-23-2008, 08:40 PM

Standing Military Press

85 8x
105 5x
110 5x
115 5x

Low Row

120 5x
130 5x
140 5x

Pendlay Rows... I didn't know what amount of weight I could do. Weight is pretty random.

95 6x
115 6x
135 6x

135 still felt easy.

Pullups w/ overhand grip.

BW+10 8x
BW+25 8x
BW+25 8x

Shrugs

175 6x
185 6x
195 6x

Worked my calves on a leg press machine

90 10x
180 10x
250 10x
270 10x

I didn't deadlift today because my ass is still sore from the squatting and lunges.

nadirmg · 04-23-2008, 08:50 PM

nice w/o rasp.
pendlay rows - yea it always takes me at least 2 weeks to really figure out what kind of weight i can handle and then to get the form right.

Quote:

Originally Posted by vader

Plus the chicks like a guy with the squatters butt and legs

since i've started squatting my ass has gotten bigger - yet no action.

RasPlasch · 04-23-2008, 09:01 PM

Quote:

nice w/o rasp.
pendlay rows - yea it always takes me at least 2 weeks to really figure out what kind of weight i can handle and then to get the form right

Yeah that is true. The form I had felt a little weird too. I'm going to have to work on this exercise. I just wanted to do something other than T-bar rows.

Quote:

since i've started squatting my ass has gotten bigger - yet no action.

Aww

. I guess were in the same boat.

the other half · 04-23-2008, 09:24 PM

things are coming along pretty good in here.

god, i wonder what i would look like at 145 lbs.?

RasPlasch · 04-23-2008, 09:41 PM

Quote:

Originally Posted by the other half

things are coming along pretty good in here.

god, i wonder what i would look like at 145 lbs.?

Thank you very much. Yeah well.......I wonder what I would look at 155lbs or more.

the other half · 04-23-2008, 09:47 PM

i will give you 15 of mine and we will call it even. you will be 160 and i will be 185.
i can go with that.

RasPlasch · 04-24-2008, 05:55 PM

Quote:

Originally Posted by the other half

i will give you 15 of mine and we will call it even. you will be 160 and i will be 185.
i can go with that.

Ahh I wish that could happen, wouldn't that be nice.

RasPlasch · 04-29-2008, 04:29 PM

I haven't lifted for 7 days now. I can still feel pain in my left forearm when I push in on a certain spot......damnit.

I walked into weight training class and we had another competition today... and guess what the competition was.....Arm Wrestling. Hmmm I thought...this will be just great for my effed up forearms. The teacher teamed us up with people he though was equally as strong as us. I had to arm wrestle some ripped african amerian fellow who is a senior I believe. I didn't know how it was going to be fair. But there was no winner...it was a draw. And to my surprise I had no pain in my right forearm. But my left one still hurts.

All I did today was deadlifts.

20kg +45lb bar 5x
50kg +45lb bar 4x
70kg +45lb bar 3x

Lame. I'm so bored every night now that I can't go to the gym.

nadirmg · 04-30-2008, 07:09 PM

dude, that sucks. have you been icing it at all? the deads are lookin' strong though!

RasPlasch · 04-30-2008, 08:57 PM

Quote:

Originally Posted by nadirmg

dude, that sucks. have you been icing it at all? the deads are lookin' strong though!

Thank you. I was surprised with my deadlifts also.
I haven't been icing it. I thought since the injury wasn't muscular I didn't need to ice it. Should I anyways?

nadirmg · 05-01-2008, 04:38 AM

hmmm. that's something you should run by someone in the training or health forum.

i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?

RasPlasch · 05-01-2008, 01:51 PM

Quote:

Originally Posted by nadirmg

hmmm. that's something you should run by someone in the training or health forum.

i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?

I started a thread in the training forum. People said it is most likely a tendon. I got peer pressured into trying 225 bench today. I didn't get the throbbing pain that I usually get, and that was heavy weight. So maybe its getting better? Also did a set at 165 and 135 with no pain. Haha the teacher will give me some bullshit answer like he does for everything.

I iced it last night and I will ice it again today.

nadirmg · 05-02-2008, 08:19 AM

Quote:

Originally Posted by RasPlasch

I started a thread in the training forum. People said it is most likely a tendon. I got peer pressured into trying 225 bench today. I didn't get the throbbing pain that I usually get, and that was heavy weight. So maybe its getting better? Also did a set at 165 and 135 with no pain. Haha the teacher will give me some bullshit answer like he does for everything.

I iced it last night and I will ice it again today.

be careful dude.

RasPlasch · 05-02-2008, 02:18 PM

I am trying. Im taking the weekend off too. Since last June I really haven't had a long break off from lifting. Maybe taking some time off will be good for me.

RasPlasch · 05-21-2008, 02:13 PM

Hey people that read my journal!

I haven't updated this in awhile. My arm feels about 95% better now so thats good. I quit qith strength training because I don't wanna lift super heavy weight with my arm. Instead I'm doing 8-12 reps.

Shoulders, Back and Biceps

Military Press

95-8x
100 - 8x
105 - 8x

Close Grip Row

100 - 8x
110 - 8x
120 - 8x

T-Bar Rows

70 - 8x
80 - 8x
85 - 8x

Face Pulls

140 - 10x
150 - 10x
160 - 10x

Pull ups
BW 8x
+5 8x
+10 8x

Super Pullovers
120 - 8x (too heavy)
110 - 8x
100 - 8x

Shrugs
185 - 8x
190 - 8x
195 - 8x

Rear Delt Flies
17.5 8x
20 8x
20 8x

Fun workout! First time every doing the super pullovers and my lats were sore as hell the next day. I did this workout on sunday and they are still a little sore.

We've lately been having fitness testing in my weight training class at school.

My score on the pacer was 47......lol yeah I don't run long distance much.
For pushups we listened to a CD and it told us to go UP.....(hold).....down.....(hold). Doing slow pushups are hard but I got 44.
Sit and Reach I got 38.
For BW dips I got to 24 than quit cause I didn't feel like doing them anymore. I could've kept going for a few more though.

RasPlasch · 05-22-2008, 02:07 PM

The workout above was done Sunday May 18.

This workout was done May 22.

Chest and Triceps

Bench
135 8x
155 8x
165 8x
175 7x

Incline DB Press

50 8x
55 8x
55 8x (barely)

Cable Press

100 8x
110 8x
110 8x

Tricep Extension

50 8x
60 8x

Tricep Rope Pulldown

70 8x
80 8x

RasPlasch · 06-27-2008, 09:29 PM

June 23

Benchpress

135 8x
185 3x
205 1x
215 1x
225 1x
230 0x

Incline

135 6x
145 5x
145 4x

Cables

120 6x
120 6x
130 6x

Close Grip Benchpress

125 6x
135 6x
145 5x

June 27

Hang Cleans

95 5x
115 5x
135 4x

Low Row Close Grip

120 4x
130 4x
140 4x

T-bar Row

90 6x
115 6x
125 6x

Pullups

BW 8x
+10 5x
+5 5x

Pullovers

120 8x
120 8x
130 8x

Workouts were great but I tried doing power shrugs and front squats. On both workouts I felt tons of discomfort in the spot where I fractured my vertabrae several years ago. I don't want to refracture the bone so should I just do leg exercises like extensions, curls and lunges? And why would my vertabrae hurt doing shrugs but not when I do hang cleans?

04-21-2008, 08:24 PM	#61
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Benchpress 135 8x 185 3x 200 3x 210 1x 215 1x Incline Bench 150 5x 155 5x 160 5x Cable Crossovers 110 8x 110 6x 120 6x Tricep Extensions 50 8x 60 8x 70 5x Squats 135 8x 155 5x 165 6x Lunges with DB in each hand 25 10 steps 30 10 steps 35 10 steps Woah legs felt dead after the lunges. I felt strong benching. And was complimented by some kid saying that the weight I bench is amazing for my body weight.

04-22-2008, 08:30 AM	#62
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	how much do you weigh? yea, dude. those DB lunges will liquefy your legs. good job
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-23-2008, 09:24 PM	#67
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	things are coming along pretty good in here. god, i wonder what i would look like at 145 lbs.?
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-23-2008, 09:47 PM	#69
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	i will give you 15 of mine and we will call it even. you will be 160 and i will be 185. i can go with that.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-30-2008, 07:09 PM	#72
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	dude, that sucks. have you been icing it at all? the deads are lookin' strong though!
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-23-2008, 08:40 PM	#64
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	Standing Military Press 85 8x 105 5x 110 5x 115 5x Low Row 120 5x 130 5x 140 5x Pendlay Rows... I didn't know what amount of weight I could do. Weight is pretty random. 95 6x 115 6x 135 6x 135 still felt easy. Pullups w/ overhand grip. BW+10 8x BW+25 8x BW+25 8x Shrugs 175 6x 185 6x 195 6x Worked my calves on a leg press machine 90 10x 180 10x 250 10x 270 10x I didn't deadlift today because my ass is still sore from the squatting and lunges.

04-29-2008, 04:29 PM	#71
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	I haven't lifted for 7 days now. I can still feel pain in my left forearm when I push in on a certain spot......damnit. I walked into weight training class and we had another competition today... and guess what the competition was.....Arm Wrestling. Hmmm I thought...this will be just great for my effed up forearms. The teacher teamed us up with people he though was equally as strong as us. I had to arm wrestle some ripped african amerian fellow who is a senior I believe. I didn't know how it was going to be fair. But there was no winner...it was a draw. And to my surprise I had no pain in my right forearm. But my left one still hurts. All I did today was deadlifts. 20kg +45lb bar 5x 50kg +45lb bar 4x 70kg +45lb bar 3x Lame. I'm so bored every night now that I can't go to the gym.

05-01-2008, 04:38 AM	#74
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	hmmm. that's something you should run by someone in the training or health forum. i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

05-02-2008, 02:18 PM	#77
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	I am trying. Im taking the weekend off too. Since last June I really haven't had a long break off from lifting. Maybe taking some time off will be good for me.

05-21-2008, 02:13 PM	#78
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	Hey people that read my journal! I haven't updated this in awhile. My arm feels about 95% better now so thats good. I quit qith strength training because I don't wanna lift super heavy weight with my arm. Instead I'm doing 8-12 reps. Shoulders, Back and Biceps Military Press 95-8x 100 - 8x 105 - 8x Close Grip Row 100 - 8x 110 - 8x 120 - 8x T-Bar Rows 70 - 8x 80 - 8x 85 - 8x Face Pulls 140 - 10x 150 - 10x 160 - 10x Pull ups BW 8x +5 8x +10 8x Super Pullovers 120 - 8x (too heavy) 110 - 8x 100 - 8x Shrugs 185 - 8x 190 - 8x 195 - 8x Rear Delt Flies 17.5 8x 20 8x 20 8x Fun workout! First time every doing the super pullovers and my lats were sore as hell the next day. I did this workout on sunday and they are still a little sore. We've lately been having fitness testing in my weight training class at school. My score on the pacer was 47......lol yeah I don't run long distance much. For pushups we listened to a CD and it told us to go UP.....(hold).....down.....(hold). Doing slow pushups are hard but I got 44. Sit and Reach I got 38. For BW dips I got to 24 than quit cause I didn't feel like doing them anymore. I could've kept going for a few more though.

05-22-2008, 02:07 PM	#79
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	The workout above was done Sunday May 18. This workout was done May 22. Chest and Triceps Bench 135 8x 155 8x 165 8x 175 7x Incline DB Press 50 8x 55 8x 55 8x (barely) Cable Press 100 8x 110 8x 110 8x Tricep Extension 50 8x 60 8x Tricep Rope Pulldown 70 8x 80 8x

06-27-2008, 09:29 PM	#80
RasPlasch Registered User Join Date: Mar 2007 Posts: 317 Photos: 1	June 23 Benchpress 135 8x 185 3x 205 1x 215 1x 225 1x 230 0x Incline 135 6x 145 5x 145 4x Cables 120 6x 120 6x 130 6x Close Grip Benchpress 125 6x 135 6x 145 5x June 27 Hang Cleans 95 5x 115 5x 135 4x Low Row Close Grip 120 4x 130 4x 140 4x T-bar Row 90 6x 115 6x 125 6x Pullups BW 8x +10 5x +5 5x Pullovers 120 8x 120 8x 130 8x Workouts were great but I tried doing power shrugs and front squats. On both workouts I felt tons of discomfort in the spot where I fractured my vertabrae several years ago. I don't want to refracture the bone so should I just do leg exercises like extensions, curls and lunges? And why would my vertabrae hurt doing shrugs but not when I do hang cleans?

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