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New Bob, New Log http://exrx.net/forum/viewtopic.php?f=3&t=9606 
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Author:  robertscott [ Tue May 27, 2014 1:30 pm ] 
Post subject:  Re: New Bob, New Log 
have a cold so taking a few days off... 
Author:  robertscott [ Fri May 30, 2014 1:05 pm ] 
Post subject:  Re: New Bob, New Log 
first workout this week after getting sick, also nursing a sore shoulder. Just did horizontal back stuff to try and cheer my shoulder up a bit Chest Supported Row (stack) 50k x 12 55k x 10 60k x 8 65k x 8 70k x 8 75k x 8 80k x 8 85k x 8 nice slow reps, really squeezing the top position Face Pulls 12.5k x 15 15k x 12 12.5k x 15 again, just doing the reps real slow and squeezing at the top Chest Supported Row (dumbell) 15k x 15 20k x 12 25k x 10 Ys 4k x 20 x 3 shoulder feels a little better after all this. Will do some soft tissue work to try and appease it even more. 
Author:  robertscott [ Sat May 31, 2014 11:23 am ] 
Post subject:  Re: New Bob, New Log 
Legs Extensions/Curls/Jacknives 55k x 20/50k x 12/12 60k x 20/60k x 10/12 65k x 20/70k x 8/12 70k x 20/80k x 8/12 Leg Press 3pps x 20 4pps x 20 5pps x 15 6pps x 12 7pps x 12 This absolutely ruined me, and it was too nice a day to be in the gym, so I just called it a day after. Happy enough with how the exercises I did went considering I'm still not totally over my cold. Progress on the leg extensions has been stellar; I'm hitting a PR every week. I think next time I'll go up to 8pps on the leg press and try for 8 reps. 
Author:  robertscott [ Mon Jun 02, 2014 12:14 pm ] 
Post subject:  Re: New Bob, New Log 
chest Pec Dec 50 x 15 60 x 12 70 x 10 80 x 8 rattled through this good and fast today Decline Bench 60k x 15 80k x 12 100k x 10 120k x 3 100k x 10 hardly rested at all between the 100k and the 120k. Reckon I can get it up to 120k for 8 in a few weeks. 100k for ten was easy both times. Then I did about a million sets of incline cable flyes, decline cable press and incline machine press. Forget what all I did. Was chatting to someone while we worked out together so it was just a million sets of everything while we talked. Definitely going to keep doing the decline bench. It's fun to lift heavy. 
Author:  robertscott [ Tue Jun 03, 2014 11:57 am ] 
Post subject:  Re: New Bob, New Log 
Buck Lat Blast 24.5k x 15 28k x 12 31.5k x 10 I hate this Chest Supported Row (stack) 50k x 15 60k x 12 70k x 10 80k x 8 90k x 8 Good progress on this Ys 4k x 25 x 3 Reverse Pec Dec 35k x 20 45k x 20 35k x 20 was keeping the weight down because shoulder is a little temperamental just now And we're done. Happy enough with my workout today. 
Author:  robertscott [ Wed Jun 04, 2014 1:26 pm ] 
Post subject:  Re: New Bob, New Log 
Legs Extension/Curl/Jacknives 55k x 20/50k x 12/12 65k x 20/60k x 10/12 70k x 20/70k x 8/12 75k x 20/80k x 8/ Leg Press 3pps x 20 4pps x 20 5pps x 15 6pps x 12 7pps x 15 Dominated this bitch today, so 8pps next time. Step Ups 16k x 10 20k x 8 16k x 10 I hate doing this after the leg press. Always feel like I'm going to throw up after the leg press and this doesn't help. Still, has to be done. Done. Good workout today. Good progress on certain things. Heavier on most things next week. 
Author:  robertscott [ Sat Jun 07, 2014 12:23 pm ] 
Post subject:  Re: New Bob, New Log 
Armz *All cable exercises had extra little weight thing on them today* Pushdowns/Reverse Cable Curls 17.5k x 15/12 21k x 12/10 24.5k x 10/8 Reverse Pushdowns/Cable Curls (both unilateral) 5k x 15/7.5k x 12 7.5k x 12/10k x 10 5k x 15/7.5k x 12 Overhead Cable Extensions/Hammer Curls 24.5k x 15/15k x 8 28k x 15/17.5k x 8 31.5k x 15/15k x 8 PJRs/Concentration Curls 25k x 15/10k x 12 30k x 15/12.5k x 10 25k x 15/10k x 10 Machine Dips 90k x 12 100k x 10 90k x 12 Giving up on this, just too much chest activation for arm day. Might start doing it on chest day instead... Done. Not a bad workout. Technically every set with the cables was a PR. Think the 17.5k bells for 8 on hammer curls is a PR too. 
Author:  robertscott [ Mon Jun 09, 2014 11:30 am ] 
Post subject:  Re: New Bob, New Log 
Breasts Decline Bench 60k x 15 80k x 12 100k x 10 120k x 5 I want 8 at 120k! Didn't preexhaust today so I would be fresh for this. Got all reps solidly enough, but there was no way I'd have gotten a 6th. Think the 8 is quite far away. Incline Cable Flyes 20k x 12 25k x 10 20k x 12 slowed the reps right down, 2 second pause in the contracted position. It's the way I should've always been doing them to be honest. Decline Cable Press 35k x 15 42k x 12 49k x 12 Dumbell Bench 20k x 15 25k x 12 30k x 12 35k x 12 really getting a good stretch at the bottom of each rep. John Meadows is a fan of stretching type movements when the muscle is already pumped, so that's what I was doing here. Incline Machine Press 40k x 20 60k x 20 80k x 20 Pec Dec 50k x 12 60k x 10 70k x 8 then a dropset down the stack, no idea how many reps or where I ended up, just kept going until I could go no more Done. Chest is the most pumped up and nasty it's ever been. Really happy with today's workout. 
Author:  robertscott [ Thu Jun 12, 2014 10:19 am ] 
Post subject:  Re: New Bob, New Log 
bic Lat Blast 24.5k x 15 28k x 12 31.5k x 10 doesn't get any less horrible Chest Supported Row (stack) 50k x 15 60k x 12 70k x 10 80k x 8 90k x 8 Ys 5k x 20 x 3 Reverse Pec Dec 45k x 15 55k x 15 45k x 15 Chest Supported Row (dumbell) 20k x 15 25k x 15 20k x 15 Done. Always enjoy training back 
Author:  robertscott [ Mon Jun 16, 2014 1:38 pm ] 
Post subject:  Re: New Bob, New Log 
Chest Decline Bench 60k x 15 80k x 12 100k x 10 120k x 7 or 0 100k x 10 stupid spotter lifted at the top of each rep at 120 so not a single one counts. Really annoying. I reckon I could've gotten 6 clean reps today. Why do spotters do that? Idiot. He had been the perfect spotter right up until that last set so I didn't feel I needed to specify. A good spotter is hard to find. Still, got the bottom half of each rep myself which is the part I care about. Incline Cable Flyes 20k x 12 25k x 10 30k x 8 25k x 10 20k x 12 Pec Dec 50k x 12 60k x 12 70k x 10 80k x 10 90k x 8 and we're done. Didn't have a lot of time today. 
Author:  robertscott [ Tue Jun 17, 2014 1:04 pm ] 
Post subject:  Re: New Bob, New Log 
Bakkk Lat Blast 24.5k x 15 28k x 12 31.5k x 12 slight progress... Chest Supported Row (stack) 60k x 12 70k x 10 80k x 8 90k x 8 100k x 6 slight progress... Face Pulls 17.5k x 15 21k x 12 24.5k x 10 Reverse Pec Dec 45k x 15 55k x 15 65k x 12 75k x 8 Done. Not a bad workout, I suppose. 
Author:  robertscott [ Mon Jun 23, 2014 11:21 am ] 
Post subject:  Re: New Bob, New Log 
I do train legs sometimes Extension/Curl/Jacknife 55k x 20/50k x 12/12 65k x 20/60k x 10/12 70k x 20/70k x 8/12 75k x 20/80k x 8/12 have been using the same weight for curls forever. Need to bump it up next time, even if it's only by a kilo or two Leg Press 4pps x 15 5pps x 15 6pps x 12 7pps x 10 8pps x 8 this was harder than I expected, but still a PR. Done. Should've done step ups but didn't want to. Will train legs properly next week, schedule's a bit messed up, currently 
Author:  robertscott [ Tue Jun 24, 2014 10:44 am ] 
Post subject:  Re: New Bob, New Log 
Chesticulars Decline Bench 60k x 12 80k x 10 100k x 8 120k x 8 140k x 1 was totally ruined after the 120 for 8 (good PR that) but decided just to hit a single at 140k for $h1t and giggles. I reckon I could hit it for a triple if I worked up in 3s instead of 8s but meh. It's not really conducive to my goal to test my 1RM and a lot safer on my joints just to do 8s. Still, the 120k for 8 is a good PR. Incline Cable Fly 25k x 15 30k x 12 35k x 10 Machine Incline Press 40k x 20 60k x 20 80k x 20 Dips BW x 15 +5k x 12 +10k x 10 Dumbell Bench 20k x 15 25k x 12 30k x 10 Done. Went for the Japanese mealtime school of weight training today. Tiny portions, lots of different courses. Happy with today's workout. Really happy with the decline bench progress. At this rate I'll hit 180k by the end of the year! 
Author:  robertscott [ Wed Jun 25, 2014 12:20 pm ] 
Post subject:  Re: New Bob, New Log 
Back Weighted NG Chins BW x 5 +5k x 5 +10k x 5 +15k x 5 +20k x 5 All reps done from dead stop SAP 21k x 12 24.5k x 10 21k x 12 Chest Supported Row (stack) 60k x 12 70k x 10 80k x 8 90k x 8 Face Pulls 12.5k x 20 15k x 15 17.5k x 12 Reverse Pec Dec 45k x 12 55k x 10 65k x 8 > dropset working back down to 45k Done. Fancied a change so decided to mix things up a little. Might train this way for the next couple of months. 
Author:  robertscott [ Fri Jun 27, 2014 2:00 pm ] 
Post subject:  Re: New Bob, New Log 
shooders Reverse Pec Dec 45k x 15 55k x 12 45k x 15 Rear Delt Fly 8k x 25 10k x 25 8k x 25 Laterals 6k x 20 8k x 15 6k x 20 SHIP 40k x 10 50k x 8 60k x 6 40k x 12 Face Pulls 12.5k x 20 15k x 15 17.5k x 12 21k x 10 Done. Nothing too exciting to report but a good workout all the same. 
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