Roberts Attempt to Gain Weight and Strength.

RasPlasch · 11-23-2008, 09:09 PM

Quote:

Originally Posted by Built

How come we can all track intake, but you can't?

You can't use fitday for some weird reason?

2500 is only just slightly higher than my maintenance, and I'm a middle aged woman who weighs 144 lbs soaking wet. If you can't gain on your mom's maintenance calories, you shouldn't be too surprised.

Easy calories: eat more fat.

......wait what? Are you talking about that calorie counting website that you always advertise

.

**Built** · 11-23-2008, 09:14 PM

I pimp, because I use...

Any diet software makes it easy. Fitday's free, so I use that one. Track anyway you can, but track.

AND START EATING MORE FOOD THAN YOUR MOM!!!

RasPlasch · 11-23-2008, 09:15 PM

November 23

I did the 5x5 routine for benchpress today. I've been switching off with the 5x5 and ME benching. So I do 5x5 then later in the week I do ME benching.

Benchpress
135 - warmup 8x
185 - 5x5 Completed all reps with no help.

DB Benchpress

Hadn't done DB press for a loooong time. So I thought I would throw it into todays workout.

60 - 8x
70 - 8x
75 - 8x

Close-grip Benchpress

155 - 6x
165 - 6x
170 - 4x

Rope Extensions

100 - 15
90 - 15
80 - 15

Now its time to go gorge myself.

Quote:

I pimp, because I use...

Any diet software makes it easy. Fitday's free, so I use that one. Track anyway you can, but track.

Yes ma'am!

**Built** · 11-23-2008, 09:22 PM

Good boy. Go eat.

Nice looking workout - 185 for 5x5 is some nice bench work. I'm looking to incorporate more Westside ideas into my own training soon.

8-rep dumbbell presses are great after 5x5 work. You like 'em better on the flat or a low incline?

RasPlasch · 11-23-2008, 09:29 PM

Quote:

Originally Posted by Built

Good boy. Go eat.

Nice looking workout - 185 for 5x5 is some nice bench work. I'm looking to incorporate more Westside ideas into my own training soon.

8-rep dumbbell presses are great after 5x5 work. You like 'em better on the flat or a low incline?

.

Thank you. You should, I have already noticed improvements and I've only been doing 5x5 for 2 weeks.

I like them alot better flat, but will occasionally do some incline work. I usually just incline bench instead.

**Built** · 11-23-2008, 09:37 PM

Oh, I do my heavy compounds in the 5-rep range. That particular combo is what I'll be doing tonight.

I like doing the dumbbell work with stretch bands. I don't have good ones so I just use a theraband at the gym. Totally changes the dynamic of the lift.

Myself, I feel more pec in the incline work, but I think that's something I like to call "personal geometry" - everyone's got slightly different proportions. I do all kinds of little adjustments - I do front instead of back squats, RDLs instead of off the floor... they're all good movements, you just have to find a way to work with your own body to hit what you want to hit.

RasPlasch · 11-23-2008, 09:45 PM

What do you mean with the bands? Is that like how some big guys bench with the bands to add weight or whatever?

Well I also do front squats because I am not able to perform back squats! A back injury awhile ago prevents me from doing them. Front squats are awesome though. I think I'm going to throw them in my next workout. It is good to find what your works for your body. But also doing things differently like front squats instead of back squats, incline instead of flat will stop your body from getting used to the same workouts and routines.

**Built** · 11-24-2008, 12:28 AM

Yeah, like the big guys use to add weight - specifically, they add increasing weight to the top of the lift, where there's more tricep. I just use a thera band, loop it under the seat of the low incline bench, hold the ends along with the dumbbells and press that way. Very different dynamic to the movement. Try it.

I'm with you on the back injury - I only do fronts (and splits) for the same reason, and I agree, they're awesome.

RasPlasch · 11-26-2008, 10:31 PM

November 26

I had so many distractions today in the gym. Overall this workout sucked! But I got through it. I felt nauseous after about 10 minutes of lifting and people kept talking to me.

Hang Cleans
95 - 5x
115 - 5x
135 - 5x
145 - 3x

Sumo DL's
185 - 8x
225 - 8x
255 - 3x

Shrugs
225 - 8x
245 - 8x
255 - 8x

Military Press
135 - 3x WAY to heavy
95 - 6x
105 - 6x

Low Row
100 - 8x
120 - 8x
130 - 8x

I was so happy to get in to the steamroom after this workout. Not feelin' this workout at all today.

Rubes11 · 11-27-2008, 09:53 AM

lookin strong bud keep up the good work.

RasPlasch · 11-27-2008, 12:13 PM

Quote:

Originally Posted by Rubes11

lookin strong bud keep up the good work.

Thank you very much.

Forgot to put in my update.

Weighed in at 147.8lbs.

RasPlasch · 12-02-2008, 05:54 PM

December 1

I hadn't lifted since Wednesday. And I ate like shit the whole week/weekend. But I had a great workout? Oh well.

Flat Benchpress
135 - 8
185 - 5
205 - 4
215 - 1
225 - 2
230 - Fail!

DB Bench
65's - 8
70 - 8
75 - 8
I plan on trying 80's for 8 next time.

Close-Grip Bench Press
160 - 7
165 - 6
170 - 4

Rope Pulldowns or w/e

12 reps 3 sets

Taking a few days off and having a great workout has got me so sore today.

Weighed in at 147.

Rubes11 · 12-02-2008, 08:42 PM

looks like a pretty good workout. nice job

RasPlasch · 12-03-2008, 03:08 PM

Thanks dawg.

RasPlasch · 12-03-2008, 10:19 PM

December 3

Rack DL's
135 - 8
225 - 5
245 - 3
275 - 3
295 - 3

I felt goofy performing those. I had never tried them before.

Hang Cleans
115 - 5
135 - 5
145 - 3

Shrugs
135 - 12
225 - 8
245 - 8
245 - 8

Pullups
BW - 8
BW+10 - 8
BW+ 25 - 8

ATG Front Squats
135 - 6
145 - 5
155 - 5

I use the clean grip for these. I was racking 145 and missed the rack on 1 side. It bent my wrist so far back, I had to take a break for about 10 minutes because of the pain. Its fine now though.

Rowing Machine (low row)
120 - 8x3

Weight: 147.0lbs

Rubes11 · 12-05-2008, 06:20 PM

nice numbers bud.

RasPlasch · 12-06-2008, 11:55 AM

December 5

5x5 Benchpress
135 - 8
190 - 5x5 Completed all reps without help.

DB Bench
70 - 6
75 - 6
80 - 6 barely
I was wore out from 5x5 so I probably shouldnt've done such heavy weights with DB's.

CG Bench Once again I was way too wore out to do well on these.
155 - 5
135 - 7
Fuck that.

Skull Crushers
Bar+25lbs - 8
Bar+30lbs - 6
Bar+35lbs - 6

Holy shit I'm fatigued.

Rubes11 · 12-06-2008, 04:39 PM

look like you had a hell of a workout.

RasPlasch · 12-12-2008, 10:13 PM

December 12

Damn, I didn't lift for 7 days!? I didn't know it was that long.
Well I got sick for 4 of them. The other 3....I don't know.

Deadlift
135 - 8x warmup
225 - 2 sets 8 reps
235 - 1 set 8 reps

Pullups Strict form.
BW - 10
BW+10 - 2 sets 10 reps each

Back was SHOT after those pullups.

Low Row Also strict form.
110 - 8
100 - 2 sets 8 reps each
Back is on fire!

Shrugs
225 - 3 sets 8 reps each

Close Grip Pulldowns
100 - 8
110 - 8
120 - 8

Rear delt fly machine
50 - 2 sets 10 reps

Rubes11 · 12-13-2008, 11:43 PM

nice work. know what you were sick with?

RasPlasch · 12-14-2008, 03:33 PM

Thank you. Just a cold I guess. I caught it from my mom. But not as bad. I just had a really sore throat, plugged nose and no energy. She had all that plus a cough. She is still sick. I'm better though.

RasPlasch · 12-14-2008, 09:04 PM

December 14

Flat Bench
135 - 8
185 - 4
205 - 3
215 - 1
225 - 1 then 1 forced rep
230 - 2 forced reps

Close Grip Benchpress
170 - 6 pause reps
180 - 5 pause reps
190 - 4 pause reps

Cable pulls
Idk there real name, but they give my pecs a huge pump
3 sets, 60lbs on each arm

Skull Crushers
Bar + 30lbs - 8 reps
Bar + 40lbs - 8
Bar + 40lbs - 6

Woah. That week off has me performing well.

Weighed in at 148lbs.

Rubes11 · 12-15-2008, 04:10 PM

you got me beat in bench thats for sure. nice work

RasPlasch · 12-15-2008, 07:38 PM

Quote:

Originally Posted by Rubes11

you got me beat in bench thats for sure. nice work

Sadly, thats about it. Lol.

RasPlasch · 12-17-2008, 09:20 PM

Legs!

Front Squat
135 - 8
150 - 5
165 - 5
175 - 3

I fixed my form up alot. I corrected my hip placement, and my back. And I'm glad to say that today is the first day of my life that I have squatted with NO discomfort. YES!

Leg Press
4 plates - 8
6 plates - 8
8 plates - 6

Calf raises on the smith mathine
175 - 10
185 - 10
205 - 8

I was walking funny after this workout.

Rubes11 · 12-17-2008, 09:33 PM

nice job on the squats

RasPlasch · 12-17-2008, 10:04 PM

Thank you.

I guess its decent for my first time doing them correctly.

RasPlasch · 12-19-2008, 09:47 PM

Good Ole' Chest Day

Floor Press
135 - 6
185 - 6
205 - 5
215 - 3

I was already beat after those.

CG Bench Press
175 - 5
180 - 4
190 - 3-4 I don't remember

I think I'm going to go for 200lbs CG next time and see what happens.

Cable pec pull thing

3 sets

I was going to throw dips into this workout. But after the floor and closegrip press I was way too fatigued.

Rubes11 · 12-19-2008, 10:25 PM

looks like that was one hell of a workout nice job.

RasPlasch · 12-24-2008, 11:45 AM

Back Day

I was really not in the mood to lift yesterday... But I did anyways.

Hang Cleans
Now for some reason hang cleans felt so easy for me. I had never done anything above 145lbs.

135 - 5
155 - 4
170 - 3

I was very surprised.

The rest of my workout was weighted pullups, weighted chins, towel pullup and shrugs. I can't wait until I get my dip belt for Christmas.

My forearms and abs are really sore today. I can understand why my forearms are sore. But I don't know how my abs got sore.

Merry Christmas!

11-23-2008, 09:14 PM	#92
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I pimp, because I use... Any diet software makes it easy. Fitday's free, so I use that one. Track anyway you can, but track. AND START EATING MORE FOOD THAN YOUR MOM!!! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-23-2008, 09:22 PM	#94
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Good boy. Go eat. Nice looking workout - 185 for 5x5 is some nice bench work. I'm looking to incorporate more Westside ideas into my own training soon. 8-rep dumbbell presses are great after 5x5 work. You like 'em better on the flat or a low incline? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-23-2008, 09:37 PM	#96
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Oh, I do my heavy compounds in the 5-rep range. That particular combo is what I'll be doing tonight. I like doing the dumbbell work with stretch bands. I don't have good ones so I just use a theraband at the gym. Totally changes the dynamic of the lift. Myself, I feel more pec in the incline work, but I think that's something I like to call "personal geometry" - everyone's got slightly different proportions. I do all kinds of little adjustments - I do front instead of back squats, RDLs instead of off the floor... they're all good movements, you just have to find a way to work with your own body to hit what you want to hit. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-24-2008, 12:28 AM	#98
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Yeah, like the big guys use to add weight - specifically, they add increasing weight to the top of the lift, where there's more tricep. I just use a thera band, loop it under the seat of the low incline bench, hold the ends along with the dumbbells and press that way. Very different dynamic to the movement. Try it. I'm with you on the back injury - I only do fronts (and splits) for the same reason, and I agree, they're awesome. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

11-27-2008, 09:53 AM	#100
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	lookin strong bud keep up the good work. 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

11-23-2008, 09:45 PM	#97
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	What do you mean with the bands? Is that like how some big guys bench with the bands to add weight or whatever? Well I also do front squats because I am not able to perform back squats! A back injury awhile ago prevents me from doing them. Front squats are awesome though. I think I'm going to throw them in my next workout. It is good to find what your works for your body. But also doing things differently like front squats instead of back squats, incline instead of flat will stop your body from getting used to the same workouts and routines.

11-26-2008, 10:31 PM	#99
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	November 26 I had so many distractions today in the gym. Overall this workout sucked! But I got through it. I felt nauseous after about 10 minutes of lifting and people kept talking to me. Hang Cleans 95 - 5x 115 - 5x 135 - 5x 145 - 3x Sumo DL's 185 - 8x 225 - 8x 255 - 3x Shrugs 225 - 8x 245 - 8x 255 - 8x Military Press 135 - 3x WAY to heavy 95 - 6x 105 - 6x Low Row 100 - 8x 120 - 8x 130 - 8x I was so happy to get in to the steamroom after this workout. Not feelin' this workout at all today.

12-02-2008, 05:54 PM	#102
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	December 1 I hadn't lifted since Wednesday. And I ate like shit the whole week/weekend. But I had a great workout? Oh well. Flat Benchpress 135 - 8 185 - 5 205 - 4 215 - 1 225 - 2 230 - Fail! DB Bench 65's - 8 70 - 8 75 - 8 I plan on trying 80's for 8 next time. Close-Grip Bench Press 160 - 7 165 - 6 170 - 4 Rope Pulldowns or w/e 12 reps 3 sets Taking a few days off and having a great workout has got me so sore today. Weighed in at 147.

12-02-2008, 08:42 PM	#103
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	looks like a pretty good workout. nice job 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-03-2008, 03:08 PM	#104
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Thanks dawg.

12-03-2008, 10:19 PM	#105
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	December 3 Rack DL's 135 - 8 225 - 5 245 - 3 275 - 3 295 - 3 I felt goofy performing those. I had never tried them before. Hang Cleans 115 - 5 135 - 5 145 - 3 Shrugs 135 - 12 225 - 8 245 - 8 245 - 8 Pullups BW - 8 BW+10 - 8 BW+ 25 - 8 ATG Front Squats 135 - 6 145 - 5 155 - 5 I use the clean grip for these. I was racking 145 and missed the rack on 1 side. It bent my wrist so far back, I had to take a break for about 10 minutes because of the pain. Its fine now though. Rowing Machine (low row) 120 - 8x3 Weight: 147.0lbs

12-05-2008, 06:20 PM	#106
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice numbers bud. 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-06-2008, 11:55 AM	#107
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	December 5 5x5 Benchpress 135 - 8 190 - 5x5 Completed all reps without help. DB Bench 70 - 6 75 - 6 80 - 6 barely I was wore out from 5x5 so I probably shouldnt've done such heavy weights with DB's. CG Bench Once again I was way too wore out to do well on these. 155 - 5 135 - 7 Fuck that. Skull Crushers Bar+25lbs - 8 Bar+30lbs - 6 Bar+35lbs - 6 Holy shit I'm fatigued.

12-06-2008, 04:39 PM	#108
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	look like you had a hell of a workout. 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-12-2008, 10:13 PM	#109
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	December 12 Damn, I didn't lift for 7 days!? I didn't know it was that long. Well I got sick for 4 of them. The other 3....I don't know. Deadlift 135 - 8x warmup 225 - 2 sets 8 reps 235 - 1 set 8 reps Pullups Strict form. BW - 10 BW+10 - 2 sets 10 reps each Back was SHOT after those pullups. Low Row Also strict form. 110 - 8 100 - 2 sets 8 reps each Back is on fire! Shrugs 225 - 3 sets 8 reps each Close Grip Pulldowns 100 - 8 110 - 8 120 - 8 Rear delt fly machine 50 - 2 sets 10 reps

12-13-2008, 11:43 PM	#110
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice work. know what you were sick with? 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-14-2008, 03:33 PM	#111
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Thank you. Just a cold I guess. I caught it from my mom. But not as bad. I just had a really sore throat, plugged nose and no energy. She had all that plus a cough. She is still sick. I'm better though.

12-14-2008, 09:04 PM	#112
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	December 14 Flat Bench 135 - 8 185 - 4 205 - 3 215 - 1 225 - 1 then 1 forced rep 230 - 2 forced reps Close Grip Benchpress 170 - 6 pause reps 180 - 5 pause reps 190 - 4 pause reps Cable pulls Idk there real name, but they give my pecs a huge pump 3 sets, 60lbs on each arm Skull Crushers Bar + 30lbs - 8 reps Bar + 40lbs - 8 Bar + 40lbs - 6 Woah. That week off has me performing well. Weighed in at 148lbs.

12-15-2008, 04:10 PM	#113
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	you got me beat in bench thats for sure. nice work 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-17-2008, 09:20 PM	#115
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Legs! Front Squat 135 - 8 150 - 5 165 - 5 175 - 3 I fixed my form up alot. I corrected my hip placement, and my back. And I'm glad to say that today is the first day of my life that I have squatted with NO discomfort. YES! Leg Press 4 plates - 8 6 plates - 8 8 plates - 6 Calf raises on the smith mathine 175 - 10 185 - 10 205 - 8 I was walking funny after this workout.

12-17-2008, 09:33 PM	#116
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice job on the squats 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-17-2008, 10:04 PM	#117
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Thank you. I guess its decent for my first time doing them correctly.

12-19-2008, 09:47 PM	#118
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Good Ole' Chest Day Floor Press 135 - 6 185 - 6 205 - 5 215 - 3 I was already beat after those. CG Bench Press 175 - 5 180 - 4 190 - 3-4 I don't remember I think I'm going to go for 200lbs CG next time and see what happens. Cable pec pull thing 3 sets I was going to throw dips into this workout. But after the floor and closegrip press I was way too fatigued.

12-19-2008, 10:25 PM	#119
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	looks like that was one hell of a workout nice job. 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

12-24-2008, 11:45 AM	#120
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Back Day I was really not in the mood to lift yesterday... But I did anyways. Hang Cleans Now for some reason hang cleans felt so easy for me. I had never done anything above 145lbs. 135 - 5 155 - 4 170 - 3 I was very surprised. The rest of my workout was weighted pullups, weighted chins, towel pullup and shrugs. I can't wait until I get my dip belt for Christmas. My forearms and abs are really sore today. I can understand why my forearms are sore. But I don't know how my abs got sore. Merry Christmas! Last edited by RasPlasch : 12-24-2008 at 12:14 PM.

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