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Old 07-22-2015, 01:37 PM   #1
robsorangegym
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Default Robs Training Log

Obviously the best time to start laying out your workouts for people to see is the last few days of a cutting program when your caloric intake begins with a "1" instead of a "3" or even "4." I can't wait to climb back up to the 4000's and reintroduce those "rest period" things! Anyway, my two year transformation ends next Tuesday so this weeks workouts aren't my usual workouts. However, I wanted to get started and I need to get to 15 posts to start getting my pictures in!

Squats
205 X 12; 225 X 12; 225 X 12; 225 X 10

Standing Calf Raises:
20 reps of every weight above before putting bar back

Dead Lifts
stand up with weight, set it down, stand without weight, repeat
315 X 12

Some leg curls and extensions as finishing accessory BS.

Short, quick, and fun. Just moving blood around today. When I do dead lifts for reps I do them like that so my form doesn't break down. My heavy deads (or heavy for me) are for back days.
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Old 07-22-2015, 02:07 PM   #2
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That's some volume on those squats, Rob!

Look forward to more awesome-ness
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28 years old
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198lbs
PR's/Total:
295 squat
230 bench
355 deadlift
(880)
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Old 07-22-2015, 08:59 PM   #3
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7/6/2015 PR's:
Squat 395
Bench 265
Deadlift 465
Total 1125 @ 193
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Old 07-23-2015, 01:01 PM   #4
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You picture whore YOU
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Old 07-23-2015, 03:42 PM   #5
robsorangegym
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Chest/Shoulders/Abs
Last one of this combo as the program winds down- pump fun just to get the blood going. "Falling" exercises are just exercises where I lower the angle on the adjustable bench after a set because the owner of my gym is cheap and refuses to add more equipment...

Presses
Bench: 225 X 6; 245 X 2; 265 X 2; 205 X 12
Incline: 155 X 17; 155 X 14
Decline: 195 X 12; 185 X 10
Military: 85 X 18 // Rear OHP: 75 X 22

Lateral deltoids:
Up Rows
70 X 12; 60 X 20
Lateral Raises
20s X 23; 20s X 18

Anterior deltoids:
Front DB Raises
15s X 22; 15s X 18
Falling Seated Shoulder Flys
(90/75/60 degrees)
15s X 20; 20s X 17; 25s X 14

Chest Burnout
Falling DB Hammer Press
45/30/15/0/-15/-30 degrees
35s X 20; 40s X 20; 40s X 20; 40s X 21; 40s X 20; 40s X 23
Flat, then -30 Decline Flys
30s X 20; 25s X 23

Hanging Ab Work
Leg Lifts: 20/16/12
Twist Knee Ups: 14/14
Knee Ups: 18/16
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Old 07-23-2015, 03:51 PM   #6
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Yeah buddy!
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Old 07-23-2015, 07:48 PM   #7
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Niccceeee!
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Old 07-24-2015, 02:40 PM   #8
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Thanks y'all, working on it!

Back & Biceps
Last one on the program, next one starts soon.

Bent Rows
205 X 12; 225 X 8; 245 X 4

Pull-ups, then Chin Ups
P-17; C-15

Lat Pull Downs, 3 grips
Wide: 110 X 22; 110 X 15
Narrow: 100 X 20; 100 X 16
Palms In: 100 X 20; 100 X 17

T-Bar Row, then Palms In Bar Row
T- 145 X 18; PI- 120 X 20

Falling Bench Rows
45/30/15 degrees
Elbows out: 25s X 20; 25s X 18; 25s X 20
Elbows in: 30s X 18; 30s X 20; 30s X 20

Falling Bench Reverse Flys
45/30/15
20s X 10; 15s X 18; 15s X 14

Weak a$$ dead lifts
315 X 2; 365 X 2; 405 X 1

Curl Burnout
Standing DB's: 35s X 16; 35s X 10
Preacher: 60 X 10; 50 X 13
30d Incline: 30s X 12; 30s X 9
45d I Twist: 25s X 14; 25s X 9 + 20s X 6 + 15s X 8

Just some blood moving pump work to end the program. Forcing myself to skip 2nd leg day tomorrow and both workouts Monday and Tuesday so I can take some pictures for the end of my 2 year reintroduction to the gym for my b day Tuesday. Then real workouts start back up. I barely pulled my last DL and I would have thrown it if I could have. Apparently DL's for reps and ignoring heavy deads is not the best way to keep your strength. I'm going to blame it on Wednesday's dead lifts but we know thats a LIE!!!
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Old 07-24-2015, 04:28 PM   #9
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Nice work Rob, that's a LOT of volume!
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Old 07-24-2015, 05:00 PM   #10
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Quote:
Originally Posted by squats_and_milk View Post
Nice work Rob, that's a LOT of volume!
Ya, I looked like I was about to pop. Did pump work yesterday and today to end the program but thats NOT my usual volume!!
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