Bob's Journey - 53 weeks and counting... [Archive] - Page 3

tonsti

03-15-2011, 02:12 PM

Monday March 14, 2011 - 207 Days Remaining

GVT Training with FlTallPaul & AdamJohn32

Decline Bench Press
135lbs - 5x10
155lbs - 5x10

DB Shoulder Press
35lbs - 7x10
40lbs - 3x10

Decline Skull Krushers
70lbs - 1x8
60lbs - 7x10

I met up with Adam and Paul at LA Fitness for some GVT.....lots of fun! They helped me with my bench technique as I was always using my shoulders too much so they showed me the right way, which felt 100x better.

After bench we did some shoulder presses and then skulls. Overall it was a fun night and the 3 person rotation was just the right amount of rest time, IMO.

I think I'll be joining them again on Wednesday for some legs...gonna see if I can work it in my schedule.That had to be a blast!!Good for you man.Dont think I ever told you this but in the the late 80's I lived down there in winter park for a year.Had a blast!!Spent alot of time at new smyrna.I was a store detective at burdines and a door man at a strip club called the foxhole on 436.Got crazy homesick though and ended up moving back to seattle.I drove both ways and it was a great adventure!!Anyway....hope you can hook up with those guys for legs tommorow :)

adminJaxon

03-15-2011, 04:36 PM

ahhhh yes, GVT, my favorite time of year :D....ok maybe not, but it's a great program. I'm acctually starting that up again in about 2.5 weeks.

lookin good in here!

deltpecx

03-15-2011, 05:23 PM

I met up with Adam and Paul at LA Fitness for some GVT.....lots of fun! They helped me with my bench technique as I was always using my shoulders too much so they showed me the right way, which felt 100x better.

FIXED bench technique...........check!
NOT using my shoulders..........check!
IT felt 100x better.................check!

Bob builds BIG PECX!

fittofattofit

03-16-2011, 02:07 AM

Pullups
ClT07twnlbY

Your legs might swing a little, but your shoulder girdle is rock steady during the pull and you've got a nice wide grip and your pulling your chest up to the bar! Excellent form IMO
Your forearms and arms are looking thick now as well - really getting strong!

robertfah

03-16-2011, 06:57 AM

That had to be a blast!!Good for you man.Dont think I ever told you this but in the the late 80's I lived down there in winter park for a year.Had a blast!!Spent alot of time at new smyrna.I was a store detective at burdines and a door man at a strip club called the foxhole on 436.Got crazy homesick though and ended up moving back to seattle.I drove both ways and it was a great adventure!!Anyway....hope you can hook up with those guys for legs tommorow :)
Training with friends is always fun....FL isn't home to me (Boston, MA is) but I've enjoyed my time here. Weather is nice, people are nice, and life is good at the moment. If I had to complain about something it would be the education system...but that's a whole 'nother animal.

ahhhh yes, GVT, my favorite time of year :D....ok maybe not, but it's a great program. I'm acctually starting that up again in about 2.5 weeks.
lookin good in here!
Thanks Jx...not too sure if I will switch to GVT yet but we'll see. It would be a nice change though.

FIXED bench technique...........check!
NOT using my shoulders..........check!
IT felt 100x better.................check!

Bob builds BIG PECX!
HAHA....it's amazing how I can get caught up with my exercises that form takes a back seat. I'm really going to try to make an effort to think about my form before each exercise....hopefully it can become 2nd nature after a while.

Your legs might swing a little, but your shoulder girdle is rock steady during the pull and you've got a nice wide grip and your pulling your chest up to the bar! Excellent form IMO
Your forearms and arms are looking thick now as well - really getting strong!
Thanks for stopping by Fit! Paul has given me a few pointers on how to do these and it's helped. I always try to keep a wide grip and not sway. I'm just happy that I can do them without assistance now. I still get excited to do these in the gym!

Diet is going extremely well this past week and a half. I've hit my numbers almost every day and even went out for lunch yesterday (co-workers b-day) and managed to hit my numbers. Woke up this morning at 210.6 and noticing it in the mirror. Maybe not big changes that everyone can see, but I can see some so it's giving me motivation.

I'm hoping to hit some legs GVT style with Paul and Adam tonight.....still sore from Monday's workout but not as bad as I thought I would be....hoping to change that tonight!

fltallpaul

03-16-2011, 07:01 AM

robertfah

03-16-2011, 07:13 AM

adamjohn32

03-16-2011, 09:07 AM

Tonight is GVT legs so we can shoot some vids if you like. Adam gets pretty good vids on his phone without drawing much attention. If you have something similiar we can try that as well but I would rather not use an actual camera that someone might complain about.

Na, I use my iTouch or my phone as well.....I just prop it up on my bag and hit record....I don't like drawing too much attention either so I'm sure we'll figure something out.

I might have to workout at a different squat rack than you two then... I always seem to draw too much attention from the ladies...

...crickets...

just kidding. I'll try to capture some vids on my phone later.

adamjohn32

03-17-2011, 05:52 AM

Good work last night, great training with you again. How are the legs today?

robertfah

03-17-2011, 06:38 AM

I might have to workout at a different squat rack than you two then... I always seem to draw too much attention from the ladies...

...crickets...

just kidding. I'll try to capture some vids on my phone later.
Yes, it was quite the scene last night at the gym.....you handled yourself very well with all those ladies surrounding you......http://www.cuda-challenger.com/cc/Smileys/default/faint.gif

Good work last night, great training with you again. How are the legs today?
Legs are sore.....mostly my hams.....they started getting sore last night.....tough to sit without looking like an old man!

robertfah

03-17-2011, 06:51 AM

Wednesday March 16, 2011 - 205 Days Remaining

GVT Training with FlTallPaul & AdamJohn32

Front Squat (shoeless!)
95lbs - 2x10
105lbs - 4x10
115lbs - 4x10

SLDL (shoeless!)
135lbs - 10x10

Cybex Rotary Calf Press
180lbs - 7x10

Trained with Adam and Paul again last night and we kept the pace pretty fast. My weight was all over the place beacuse I have never done front squats before so I was really getting used to the bar and foot position. Paul gave me some tips on how to place my feet and what part of the leg it would work and Adam gave me some tips on how to hold the bar on my shoulders.....without these I'm sure this would have been a disaster my first couple of tries.....thanks guys.

I really need to get a flat pair of sneakers....I did front squats with my Nike's on and I could feel my feet rolling on the balls as I went up. Took the sneakers off and two sets later I was feeling it all in my heels. Tomorrow is my day off work, so I will be sure to go out and get some.

A great night and my hammies are already sore, so that's a great sign. I'm golfing tomorrow so that should help stretch them out. Friday is Power Day so we'll see how it goes.

Adam's Front Squats
e8t98BXCDBU

Adam's SLDL
daEMKX0VyhY

Paul's SLDL
4uZY5N49g-0

tonsti

03-17-2011, 09:31 AM

Awesome! Looks great Robert.I will say it again...Im really growing to love front squats.Are you gonna keep them around?

deltpecx

03-17-2011, 12:53 PM

So where is the vid of you training with the guys?

robertfah

03-17-2011, 01:17 PM

Awesome! Looks great Robert.I will say it again...Im really growing to love front squats.Are you gonna keep them around?
yes...in fact, Paul and I am formulating a new program to use the next 9 weeks.....GVT.

So where is the vid of you training with the guys?
I'm there, just not in any of the vids...lol. We were so preoccupied with rotating between sets that we forgot.

RUBICON19

03-17-2011, 01:26 PM

No worries. You will make the vids when you come here for sure!

robertfah

03-21-2011, 06:02 AM

After training with Adam and Paul on Monday and Wednesday, I hadn't been to my gym all week. On Wednesday night after our workout, I talked with the people at LA Fitness about a membership (because I was on a 3-day pass it was one of those "mandatory" things to do). I told them where I was currently working out and the guy says "I'm not saying this to get you to sign with us, but I think they are closing their doors soon". So I was kinda intrigued by his statement but didn't think much of it. Well, I go to my gym on Friday morning (after golf) to workout and here's what I see:

http://i979.photobucket.com/albums/ae271/robertfah/IMAG0109.jpg

WHAT? Are you f'ing serious? EVICTED? OMG, I had to laugh. I thought this was a joke of some sort but sadly enough, it was real. No reasons given, no letters to members, nothing. Just gone. So, I went .25 miles down the road to LA fitness and signed up. I was tired of the gyms that can't seem to stay in business for whatever reasons.

Friday March 18, 2011 - 203 Days Remaining

Training at LA Fitness Now!

HS Lat High Pulldown
90lbs - 1x10
110lbs - 3x10
130lbs - 6x10

Supported T-Bar Rows - Wide Grip
45lbs - 10x10

Alt. DB Curls
10lbs - 2x10
15lbs - 8x10

Short and sweet workout....still feeling out the weights and such but this will give me something to work with next week. I bumped into all the people from my old gym there and we all had the same opinion about Metro... "WTF"

Saturday March 19, 2011 - 202 Days Remaining

HS Shrugs
205lbs - 10x10

Rope Crunches
"10" - 3x15

Cardio
Bike - 15m

I didn't have time to finish my workout from Friday so I just went in for a short day and some cardio.

Rest is in store for the remainder of the weekend and then back at it on Monday. My hammies are still freakin' sore and for some reason my calfs have been uiltra sore too. I don't know if it was the golfing that did it or a 3-day DOMS from Wednesday's workout....either way they need rest!

I forgot to mention that I did some reading on GVT on Thursday night and actually contacted Brian Whitacre about it and he was nice and gave me a few pointers. I also remembered to do 4 second negatives which really helped feel each rep.

No worries. You will make the vids when you come here for sure!
woot!

fltallpaul

03-21-2011, 06:08 AM

I guess we will see you tonight at the gym then. Everything happens for a reason...I think there is just too much competition in that area right now for that gym to do well.

robertfah

03-21-2011, 06:38 AM

I guess we will see you tonight at the gym then. Everything happens for a reason...I think there is just too much competition in that area right now for that gym to do well.
yeah buddy....you're right; things happen for a reason and this is better overall. It's a more stable gym, company, and now I get some company while working out. You guys will probably have to start without me for the first couple sets until I can figure out an exact time but it's probably looking like I can be there about 7:45-8 the latest. We'll figure something out I'm sure. :)

deltpecx

03-21-2011, 07:55 AM

Old gym closes.
Join new gym.
Get two training partners.
WIN, WIN!

adamjohn32

03-21-2011, 09:24 AM

Old gym closes.
Join new gym.
Get two training partners.
WIN, WIN!

not just win win... EPIC WINNING! haha

RUBICON19

03-21-2011, 10:15 AM

This unfortunate situation will probably end up bringing your training to a whole new level!

bballbrett5

03-21-2011, 02:01 PM

wow that's nuts! can't imagine showing up to my regular gym and seeing that sign

robertfah

03-22-2011, 06:34 AM

Old gym closes.
Join new gym.
Get two training partners.
WIN, WIN!

not just win win... EPIC WINNING! haha

This unfortunate situation will probably end up bringing your training to a whole new level!
It's a tough break but like you say, it will probably bring my training to a newer level....one that I will welcome.

wow that's nuts! can't imagine showing up to my regular gym and seeing that sign
It was pretty messed up to see....still kinda in shock over how it all went down but whatever...

robertfah

03-22-2011, 06:40 AM

Monday March 21, 2011 - 200 Days Remaining

GVT Training

Decline Bench Press
135lbs - 1x10
155lbs - 7x10
155lbs - 1x15
155lbs - 1x5

DB Shoulder Press
40lbs - 7x10
35lbs - 3x10

Tricep Pushdown
80lbs - 1x10
90lbs - 1x10
100lbs - 1x10
110lbs - 4x10

I was late getting to the gym (anyone with kids will understand me when I say my kids didn't want to go to sleep, ugh) so on Decline's, I had to make up some time. Benching felt 100x better this week as I worked on my form over the weekend and was really focusing on squeezing my pecs.

We kept the pace fast and moved through the rest of the workout without any issues. It's really niceto finally have a spotter on my sets and to get a few good laughs in here and there.

Resting tonight and trying to stretch out my hammies for Wednesday....they are still sore from last week and I plan to up the weight this week on Front Squats.

adamjohn32

03-22-2011, 07:43 AM

robertfah

03-22-2011, 09:17 AM

Good times last night. How's the chest/shoulders today? Mine are getting sore... love it.

Shoulders and triceps are sore. Chest, it's getting there....although it took 3 solid days for my calfs to feel like they were on fire from our last workout so this could be the same situation.

bballbrett5

03-23-2011, 02:44 PM

late to the gym because of kids???? i am now considering a vasectomy

robertfah

03-24-2011, 04:59 AM

Wednesday March 23, 2011 - 198 Days Remaining

GVT Training

Front Squats
125lbs - 5x10
135lbs - 5x10

SLDL
135lbs - 10x10

Cybex Rotary Calf Press
200lbs - 7x10

Finally got some puma's and tested them out last night. Definately helped with my feet and heels staying flat and not rocking on them as much.

My lower back is fried from last night....SLDL just do a number on it which is why I haven't gone up in weight; I don't need to hurt my back again.

Tonight is a rest night, then it's off for 4 days. I'm playing in a company golf tournament tomorrow and then we are taking the kids to the Nickalodeon Hotel for a long weekend to have some fun. I'll be back at it on Monday evening when we return.

late to the gym because of kids???? i am now considering a vasectomy
HAHA....kids can make you do crazy things like that!

deltpecx

03-24-2011, 07:04 AM

[B] My lower back is fried from last night....SLDL just do a number on it which is why I haven't gone up in weight; I don't need to hurt my back again.

Are you keeping you back flat during these?

robertfah

03-24-2011, 07:26 AM

Are you keeping you back flat during these?

Yes....but there are some reps when I feel I am pulling with my lower back, which isn't good. This is the main reason I am sticking to this light weight to try to nail my form before upping the weight.

deltpecx

03-24-2011, 07:34 AM

Yes....but there are some reps when I feel I am pulling with my lower back, which isn't good. This is the main reason I am sticking to this light weight to try to nail my form before upping the weight.

Excellent! :)

fltallpaul

03-24-2011, 10:05 AM

I will say that Robert's form on front squats is impeccable. It's like he is built for them. Adam and I are trying not to let the weight roll around while Bob's pumping out reps like a piston.

RUBICON19

03-24-2011, 10:09 AM

adamjohn32

03-24-2011, 10:36 AM

I will say that Robert's form on front squats is impeccable. It's like he is built for them. Adam and I are trying not to let the weight roll around while Bob's pumping out reps like a piston.

Thats what I'm talking about...

you too big rob! you make us look like amateurs on the front squats... form is so perfect. like paul said, i think your body was built to front squat haha.

bballbrett5

03-25-2011, 09:47 AM

sick fronts man. gettin props from paul = yeah budday

annemarie_DJ

03-25-2011, 05:40 PM

Hey there! Always enjoy watching vids. Gotta get yourself in there next time! Front squats are the greatest thing, but I admit to having alot of trouble finding that sweet spot. Hard technique to master. For the deads, I find your friends are not taking in the full range of the motion. But otherwise awesome!

I hope you and your wife are doing well. ..and the kids too!

adminJaxon

03-25-2011, 05:47 PM

yeah buddy! LA Fitness FTW! :D that's what I go to as well, and I absolutely love it! They have a great layout and great equipment

also, front squats are my favorite..it's probably no secret by now ;)...just had to throw that in ....that is all....bye

robertfah

03-29-2011, 06:57 AM

I will say that Robert's form on front squats is impeccable. It's like he is built for them. Adam and I are trying not to let the weight roll around while Bob's pumping out reps like a piston.

Thats what I'm talking about...

Thats great! I am TERRIBLE at them!

sick fronts man. gettin props from paul = yeah budday

Thanks guys...I was just telling my wife last night that it's been nice to have a workout partner (in this case, 2 of them) to help me with my form and spots for heavier weights. They can point out the areas that need adjusting and it's been making all the difference in the world.

Hey there! Always enjoy watching vids. Gotta get yourself in there next time! Front squats are the greatest thing, but I admit to having alot of trouble finding that sweet spot. Hard technique to master. For the deads, I find your friends are not taking in the full range of the motion. But otherwise awesome!
I hope you and your wife are doing well. ..and the kids too!
Thanks AM....wife and kids are doing very well, thank you for asking. I've never done Fronts before so I was a bit skeptical on how they are done, but Paul and Adam gave me some good tips and I feel real comfortable doing them. I will up the weight again this week and push it harder for sure.

yeah buddy! LA Fitness FTW! :D that's what I go to as well, and I absolutely love it! They have a great layout and great equipment

also, front squats are my favorite..it's probably no secret by now ;)...just had to throw that in ....that is all....bye
HAHA, I know you love Fronts man....they are a nice change to conventional squats. I like the layout of the LA's in my area. I've got 3 of them within 10 miles of my house so it's nice to have a choice incase one is packed on a particluar day/night.

robertfah

03-29-2011, 07:06 AM

Monday March 28, 2011 - 193 Days Remaining

GVT Training

Low Incline DB Press
45lbs - 7x10
50lbs - 3x10

Flat DB Flyes
30lbs - 1x10
35lbs - 1x10

Decline Skull Crushers
70lbs - 4x10
60lbs - 3x10

Cable Pushdown
100lbs - 1x15
120lbs - 2x15

First night back after my mini-vacation...I felt I needed to get in and do some exercise. I ate lots of good food (will post some stuff later) but I know I didn't exceed my macros all weekend long....I was below on most days and that's only because of being lazy and sleeping in (hey, when the kids sleep in, I SLEEP IN, lol).

More tips from Adam and Paul helped me maximize my incline movement and I was really feeling it through each set. Totally different feeling from before when I could feel it in my shoulders more than my chest.

Resting tonight and will be back at it either Wed or Thurs. I've got some great pics and some vid of our vacation that I'll post once I get around to it. Some funny stuff happening at that Nickelodeon Hotel.

adamjohn32

03-29-2011, 07:09 AM

deltpecx

03-29-2011, 07:14 AM

...More tips from Adam and Paul helped me maximize my incline movement and I was really feeling it through each set. Totally different feeling from before when I could feel it in my shoulders more than my chest....

Post said tips for those inquiring minds out there....

robertfah

03-29-2011, 07:40 AM

good job in the gym last night... i'm freaking sore right now... how's your chest feeling? grow time baby!
Chest is feeling good....not as sore as I hoped but I did go reasonably light so I now know to bump that next week. I like the flies as they always give me a good burn and I get sore from them but I need to use more weight on those as well. Triceps are burning for sure though! Grow time is right!

Post said tips for those inquiring minds out there....
One thing I did (without noticing) was I would keep my elbows out wide, and when pressing upward, I would touch the DB's together. They said not to do this and to tuck my elbows inward a bit and the arm movement should be straight up as if I were using a BB. This really took my shoulders out of it and I could see my chest contracting with each press.

FrmrHoss

03-29-2011, 09:35 AM

bballbrett5

03-29-2011, 02:50 PM

yep definitely tuck the elbows in. then if you really focus on pushing through the elbows, that seems to put great tension on the chest.

fittofattofit

03-30-2011, 02:02 AM

One thing I did (without noticing) was I would keep my elbows out wide, and when pressing upward, I would touch the DB's together. They said not to do this and to tuck my elbows inward a bit and the arm movement should be straight up as if I were using a BB. This really took my shoulders out of it and I could see my chest contracting with each press.

This is the way I used to dumbbell press and I now realise that that (and the throwing of dumbbells up into the incline position for incline pressing, and hyperextending) put huge pressure on my shoulders and is the main reason that I've had three shoulder ops in the last year!

Good sessions lately, and it looks like you'll be moving it up a gear with your 'new' training partners! You'll be working hard!

robertfah

03-31-2011, 04:49 AM

I've always felt too that not touching the DBs together just kept that much more constant tension on the muscle... could always feel a difference, and not sure if it's because of the difference in movement or that aspect of it.

yep definitely tuck the elbows in. then if you really focus on pushing through the elbows, that seems to put great tension on the chest.

This is the way I used to dumbbell press and I now realise that that (and the throwing of dumbbells up into the incline position for incline pressing, and hyperextending) put huge pressure on my shoulders and is the main reason that I've had three shoulder ops in the last year!

Good sessions lately, and it looks like you'll be moving it up a gear with your 'new' training partners! You'll be working hard!

Hopefully I won't need any surgery in my future, yuck! Having these guys help me with with my training will definately bring me to a new level....here's to working hard and gaining some muscle!

robertfah

03-31-2011, 05:02 AM

Wednesday March 30, 2011 - 191 Days Remaining

GVT

HS ISO Low Lat Row
110lbs - 10x10

Supported WG TBar Rows
55lbs - 10x10

Standing Alt. DB Curls
25lbs - 7x10

Short and sweet last night, although I didn't get to the gym until 8:30ish due to some bad weather in the area and my kids being a little affraid. The gym was packed but I was able to sneak on the equipment I needed and get my stuff done. Back and arms were pretty pumped after this workout.

Rest night tonight then back at it tomorrow and Saturday. I'll train alone again tomorrow (off day from work so I get to go in the AM) and we're hoping to get together for legs on Saturday. I'm due for a set of update pix soon so I'll work on that shortly.

Just about 7 weeks away from being 20 weeks out....getting pumped to see what changes will occur!

bballbrett5

03-31-2011, 10:25 AM

I'm pumped as well. At this point you really have no option but to succeed, what with the work you've been putting in and Paul by your side.

robertfah

04-01-2011, 10:08 AM

Friday April 1, 2011 - 189 Days Remaining

GVT

DB Shoulder Presses
45lbs - 10x10

Life Fitness Lateral Raise
50lbs - 1x10
65lbs - 1x10
80lbs - 3x10
95lbs - 2x10

HS Shrugs - 2-3 sec. hold at top
200lbs - 7x15

Calf Raises (using Leg Press Machine)
2pps - 2x10
3pps - 2x10
4pps - 6x10

Ab Rope Crunches
80lbs - 3x20

Life Fitness Torso Twist
90lbs - 3x12

Hanging Knee Raises
BW - 3x12

Had a nice long session this morning and was able to get a good pump going on. Shoulders were on fire after the first 10x10 and I could feel those side laterals burning after each set.

I wanted to throw some ab work in because I haven't done it in a while but also looking to help support my back as well. Because my fat-a$$ kept swinging around on the knee raises, I made sure to set my feet on the ground after each rep to try to get better control. This worked well except my grip kept on slippin'.

Just got a new shipment in yesterday, woo-hoo!
http://i979.photobucket.com/albums/ae271/robertfah/IMG_0128.jpg

They were having a sale on the DAA so I stocked up....also wanted to share a pic of my little boy at the Nick-Hotel having fun:
http://i979.photobucket.com/albums/ae271/robertfah/IMG_0115.jpg

and my breakfast from the buffet that morning...good lord it was heaven!
http://i979.photobucket.com/albums/ae271/robertfah/IMG_0111.jpg

I'm pumped as well. At this point you really have no option but to succeed, what with the work you've been putting in and Paul by your side.

Thanks Brett...much appreciated!

deltpecx

04-01-2011, 12:07 PM

RUBICON19

04-01-2011, 03:23 PM

Everything is looking solid as always!!!! Especially those pancakes!!!

euclid

04-02-2011, 06:54 AM

Dude, you are killing me with that breakfast picture. Jerk.

bballbrett5

04-02-2011, 02:47 PM

mmm do want waffles swimming in syrup.

man i miss blue's clues!

robertfah

04-03-2011, 09:36 AM

When I do hanging leg raises or windshield wipers I use my Versa Grips to hold on.
This way I can concentrate on the abs and not think about my grip failing.

BTW : that food is disgusting...:(
I plan on having pancakes for my carb refeed on sunday...shhhh.
That is my plan next time....I had them with me, but they were in the bag and I was too lazy to dig them out, lol.

Everything is looking solid as always!!!! Especially those pancakes!!!
Thanks for the support Randy...I felt a touch of guilty when I piled it all on, but after eating the first one I was in heaven, so it all went away. A good note is I didn't eat all those sausages, lol.

Dude, you are killing me with that breakfast picture. Jerk.
It's all good Steve...you'll be back in the saddle again and eating just as much as I am....as soon as your races are over. Looking forward to seeing how you place but moreso any pictures or video of it....it looks like fun!

mmm do want waffles swimming in syrup.
man i miss blue's clues!
My little boy was BESIDE himself with joy when Blue came to the table. I kept telling him "Colton, look! There's Blue, she's right there!" and he didn't really acknowledge me at first but when she came to the table his eyes lit up and he was all giddy....truely a priceless moment.

robertfah

04-03-2011, 09:53 AM

Saturday April 2, 2011 - 188 Days Remaining

GVT

Hack Squats
180lbs - 10x10

SLDL
135lbs - 10x10

I met up with Adam and we busted out legs yesterday. Looks easy, I know....but I tell you this; I felt like passing out after set 8 of the hacks. Adam helped me get my 10 on the last 1 or two sets I think but I was in some serious pain. My quads were SO pumped it was unbelievable. I have never gotten a pump like I did yesterday. It was a great feeling. Even the SLDL are still taxing my hammies, even though the weight is really light. I'm trying to use good form and take my back completely out of it.

My calfs are completly destroyed from Friday's workout....sore, tender to the touch. They were like this yesterday too, but haven't gotten any better. My legs are fried as well. Not as bad as my calfs, but definately sore....moreso than usualy workouts.

Not too sure if Adam noticed, but after our set of SLDL, the walls were closing in on me big time....I was doing all I could from passing out. I managed to get out of there ok and get some more liquid in me but was still feeling like sh!t when I got home. Come to realize that eating was my issue. It was supposed to be my refeed day but I started out late and by the time we hit the gym (4:30pm) I had only eaten twice (one of which was my pre workout meal)....so by 7pm I had only eaten 3 times...so I think my "sick" feeling was partially a great workout and partially a bad day of eating. Once I ate at 8pm, I felt a lot better. So I will plan my refeed for Monday instead.

Weighed in this morning at 210 flat....waist is at 35.75" so I'm excited...this is the first time I've weighed this much and had my waist be as small as it it. A sign of good things to come!

tonsti

04-03-2011, 10:39 AM

deltpecx

04-03-2011, 12:14 PM

I take it the 210 is a new low?!

robertfah

04-03-2011, 12:53 PM

well done robert!!!Way to battle through it :)
Thanks T!

I take it the 210 is a new low?!
Not so much a low, but rather a weight that I started at 8+ weeks ago and the fact that I've maintained that weight but have decreased my waist and have gotten stronger during that time indicates to me that some muscle has been made while losing some fat. The last time my waist was 35.75" was November of 2009 and I weighed 199.

Last year (November 2009) I really didn't bulk all that well and put on a lot of fat. This time around, Paul's helped me stay fairly lean while adding some muscle.

bballbrett5

04-04-2011, 02:28 PM

haha umm nothing with 10 sets looks easy

Carlito99

04-04-2011, 02:32 PM

How long do you guys rest between sets of GVT?

robertfah

04-05-2011, 11:32 AM

Monday April 4, 2011 - 186 Days Remaining

Incline Bench Press
185lbs - 1x6 rpx3
135lbs - 1x13

Flat DB Fly
60lbs - 1x8

Decline HS Press
270lbs - 1x6
180lbs - 1x15

Standing Barbell Curls
105lbs - 1x6
65lbs - 1x15

Hammer Curls
40lbs - 1x8
20lbs - 1x15

Changed things up a bit last night and I was just going through the motions. Chest and arms are sore so something went right last night. Paul and Adam are really helping me with my form on these exercises...which is what I believe is helping me really target the muscle being worked and be sore.

Refeed was yesterday and it went better than Saturday. It's strange but when I have the opportunity to eat loads of carbs, I can't find anything "good" to eat....but when it's an off day, I want to munch on everything! I know I've thrown this out before but what is everyone eating for pre and post carbs? I'm looking to get some new ideas. I usually eat the Quaker Instant Oatmeal (maple and brown suger) before and after, along with something else for my carbs....but I'd like to change it up.

Off tonight but back at it tomorrow. Believe it or not, my calfs are still sore to the touch. I must have beat the sh!t out of them last week...lol.

haha umm nothing with 10 sets looks easy
I didn't think anything of this training until I started it....and when I hit 6 sets I would think "my god, I've got another 4 more to go!, ugh". But the soreness from it is amazing...

How long do you guys rest between sets of GVT?
90 seconds....and slow negatives, about 3-4 seconds. When I train alone, I use my stopwatch on my phone to keep track but when it's the 3 of us, we just wait for our turn. It's probably a little more than 90 seconds but not much we can do.

RUBICON19

04-05-2011, 12:04 PM

Nice!

I do the same.. normally just oats for me..

deltpecx

04-05-2011, 04:26 PM

Changed things up a bit last night and I was just going through the motions. Chest and arms are sore so something went right last night. Paul and Adam are really helping me with my form on these exercises...which is what I believe is helping me really target the muscle being worked and be sore.

You will also see them growing bigger.

Refeed was yesterday and it went better than Saturday. It's strange but when I have the opportunity to eat loads of carbs, I can't find anything "good" to eat....but when it's an off day, I want to munch on everything! I know I've thrown this out before but what is everyone eating for pre and post carbs? I'm looking to get some new ideas. I usually eat the Quaker Instant Oatmeal (maple and brown suger) before and after, along with something else for my carbs....but I'd like to change it up.

I have my carbs post WO.
Now I'm having pre WO fats and protein.

robertfah

04-06-2011, 08:56 AM

Oatmeal is the easiest (for me)..to make and to measure out. If I can measure something in grams, I'm happy. I hate when a serving label says "Serving Size 2/3 cup"...I don't feel a measurment is as accurate as a weight....but that's just me.

DP, I also try to eat more amounts of fat prior to working out. It's just been easier that way but I have try it where I eat most of my fats in the morning and I didn't really care for that too much.

I went to bed at 212.6 (exactly what I woke up at that morning) and am at 209.4 this morning. That still blows my mind that I ate 2400 calories and my weight didn't change from morning to night. It's a great sign that my metabolism is working great right now, even on an off day from the gym. :)

bballbrett5

04-06-2011, 03:15 PM

yeah oats are probably my most-used carb. sweet potato is nice in that it seems to sit easier on the stomach and is really good in both sweet and savory preparations.

robertfah

04-07-2011, 05:52 AM

Wednesday April 6, 2011 - 184 Days Remaining

Skull Crushers
30lbs - 1x12
65lbs - 1x12
75lbs - 1x12
95lbs - 1x4 rpx2
45lbs - 1x12

HS Tricep Press
90lbs - 1x12
180lbs - 1x8
230lbs - 1x6
270lbs - 1x6

Cable Pressdown
110lbs - 1x15
130lbs - 1x12

Single Leg Press
Sled - 1x10
45lbs - 1x10
90lbs - 4x10

Single Leg Extension
50lbs - 1x12
70lbs - 1x10
90lbs - 2x8

Hack Squat
Sled - 1x10
90lbs - 1x10
140lbs - 1x5

Paul and I had a great workout last night and hit legs with a different approach. Paul's knee was bugging him with certain exercises so we found which one's didn't and used those. I'm liking the single leg approach with some of these exercises. It shows me how one leg is stronger than the other so I can improve on the weaker leg. My knees felt good last night but I have some slight pain in my right one today. I have torn meniscus in that knee so it's probably just some of that causing some pain.

I'm off tonight then back at it on Friday. Hoping to meet up with Adam and Paul to bust out some Shoulders and Hams.

On a side note, I woke up at 208.8...another day of waking up lighter than when I went to bed. Goes to show you how eating right for a couple of weeks can really boost your system. I have been monitoring my macros closely this past 2 weeks...so if I continue to see a drop in weight, I will see what Paul says about slightly increasing them. I'm not losing strength (that I'm aware of) but I've also been out of my normal routine for the past month so it's been hard to judge.

yeah oats are probably my most-used carb. sweet potato is nice in that it seems to sit easier on the stomach and is really good in both sweet and savory preparations.

I saw that Derek posted on another thread a little tid-bit on how to make sweet potato fries. I am going to try that this weekend and see how it goes.....they sound yummy!

adamjohn32

04-07-2011, 06:25 AM

Wednesday April 6, 2011 - 184 Days Remaining

Skull Crushers
30lbs - 1x12
65lbs - 1x12
75lbs - 1x12
95lbs - 1x4 rpx2
45lbs - 1x12

HS Tricep Press
90lbs - 1x12
180lbs - 1x8
230lbs - 1x6
270lbs - 1x6

Cable Pressdown
110lbs - 1x15
130lbs - 1x12

Single Leg Press
Sled - 1x10
45lbs - 1x10
90lbs - 4x10

Single Leg Extension
50lbs - 1x12
70lbs - 1x10
90lbs - 2x8

Hack Squat
Sled - 1x10
90lbs - 1x10
140lbs - 1x5

Paul and I had a great workout last night and hit legs with a different approach. Paul's knee was bugging him with certain exercises so we found which one's didn't and used those. I'm liking the single leg approach with some of these exercises. It shows me how one leg is stronger than the other so I can improve on the weaker leg. My knees felt good last night but I have some slight pain in my right one today. I have torn meniscus in that knee so it's probably just some of that causing some pain.

I'm off tonight then back at it on Friday. Hoping to meet up with Adam and Paul to bust out some Shoulders and Hams.

On a side note, I woke up at 208.8...another day of waking up heavier than when I went to bed. Goes to show you how eating right for a couple of weeks can really boost your system. I have been monitoring my macros closely this past 2 weeks...so if I continue to see a drop in weight, I will see what Paul says about slightly increasing them. I'm not losing strength (that I'm aware of) but I've also been out of my normal routine for the past month so it's been hard to judge.

good looking workout robert, hoping we can meet up tomorrow

bballbrett5

04-08-2011, 10:03 AM

I saw that Derek posted on another thread a little tid-bit on how to make sweet potato fries. I am going to try that this weekend and see how it goes.....they sound yummy!

link?

RUBICON19

04-08-2011, 11:47 AM

link?

Yup... ??

adamjohn32

04-08-2011, 11:52 AM

link?

Yup... ??

google is my friend...

http://forum.bodybuilding.com/showpost.php?p=222486131&postcount=243

robertfah

04-09-2011, 01:03 PM

google is my friend...

http://forum.bodybuilding.com/showpost.php?p=222486131&postcount=243

I actually saw it on DJ_AnnMarie's thread, but I'm sure he's talking about the exact same thing:

If you like sweet potatoes I would add some into the mix, easier to digest. I have been baking sweet potatoes into fries. Cut them up into french fry size, put them on a non-stick baking sheet, sprinkle some sea salt on them, and bake for about 30-40 mins on 400 degrees (20 mins then flip for another 10-20 mins).

2.5 oz of BAKED SWEET POTATO FRIES = about 30g carbs.

I will be giving this a try for sure this weekend.

robertfah

04-09-2011, 01:20 PM

Friday April 8, 2011 - 182 Days Remaining

HS High Lat Pulldown (uni lateral)
45lbs - 1x12
70lbs - 1x10
90lbs - 1x8
115lbs - 1x6
125lbs - 1x6 RPx4

HS Low Row(uni lateral)
45lbs - 1x10
90lbs - 1x8
125lbs - 1x5 RPx3

Seated Machine Rows - Upper Back
85lbs - 1x10
100lbs - 1x10
115lbs - 1x9
85lbs - 1x18

WG Pullups
BW - 3x4 (BW at gym was 218 w/ clothes on)

BB Shrugs
135lbs - 1x15
185lbs - 1x10
225lbs - 1x8
315lbs - 1x8 drop -> 225lbs x 10 drop --> 135lbs x 15

Abs

Hanging Knee Raises
BW - 3x10

Rope Crunches
140lbs - 1x20
170lbs - 2x20

LF Torso Twist Machine
100lbs - 1x12
90lbs - 2x12

Got a good back workout in last night and even though my back was already spent, I wanted to do some pullups just to finish off my back. These were hard and I barely got 4 on all sets but felt good. I used my Versa Grips on the last set of shrugs and to me, it makes all the difference in the world. I also threw in some ab work just to keep them guessing...lol.

I'm supposed to do shoulders and hams today/tonight but I'm pretty busy so it may have to wait until tomorrow. I've been slammed at work and have been working the past 2 weekends at home but I need to finish this project by next Friday.....ugh.

Hope everyone is having a good weekend!

bballbrett5

04-09-2011, 02:23 PM

ooooh versa grips. fancy!

robertfah

04-11-2011, 09:31 AM

Sunday April 10, 2011 - 180 Days Remaining

Shoulders & Hams

DB Shoulder Press
45lbs - 1x12
50lbs - 1x10
60lbs - 1x7
80lbs - 1x6 RPx2 *
40lbs - 1x13

Cybex Lateral Raise
50lbs - 1x28
35lbs - 1x25
20lbs - 1x30

Lying Leg Curls - Single Leg
10lbs - 1x12
30lbs - 1x10
70lbs - 1x6 RPx3 (Right Leg)
70lbs - 1x7 RPx4 (Left Leg)

SLDL
95lbs - 1x15
145lbs - 1x10
205lbs - 2x8

Seated Leg Curls
70lbs - 1x20
110lbs - 1x20

Calve Raises on Leg Press Machine
90lbs - 1x15
180lbs - 1x10
270lbs - 1x10
360lbs - 1x8
450lbs - 1x8
540lbs - 1x8 drop -> 450x7 drop -> 360x8 drop -> 270x12 drop -> 180x13 drop -> 90x15

I hurt my neck on shoulder presses so I just went light on some of the other sets that put a strain on that muscle. SLDL were tough because of this, so I just put a comfortable weight on and tried not to aggrevate my neck. It's feeling a bit better this morning so we'll see how training goes.

I'm really getting a good pump/burn out of the leg press machine for my calves....they are already starting to get sore from yesterday's workout so I think I'll use this approach for a while......it seems to be working!

RUBICON19

04-11-2011, 09:57 AM

google is my friend...

http://forum.bodybuilding.com/showpost.php?p=222486131&postcount=243

Nice. Thanks

RUBICON19

04-11-2011, 09:58 AM

Holy sets n reps!
Hows the neck.
I use Leg press for calves always. Good stuff!

bballbrett5

04-11-2011, 01:55 PM

holy drops on calves!

robertfah

04-12-2011, 05:14 AM

Monday April 11, 2011 - 179 Days Remaining

Incline Bench
185lbs - 1x7 RPx3

DB Fly
60lbs - 1x8
65lbs - 1x6

HS Decline
290lbs - 1x6 drop 180x4 drop 90x8

BB Curl
115lbs - 1x5
65lbs - 1x13

Hammer Curls
45lbs - 1x7
25lbs - 1x15

Solid workout last night and my neck didn't bother me as much as I thought. Bench felt really good but I still have lots to work on. I see this number improving though as the weeks go by.

Refeed day was yesterday too and I took in close to 130c pre and post workout....nom, nom, nom.......but I didn't feel full or yucky at the gym.

Tonight is an off night for me and then I'll be back at it on Wednesday. Thursday is the start of the Stanley Cup Playoffs and my Bruins are in it so the next couple of weeks my workout schedule will be messed up because of that. I really don't want to miss any games if I can help it. Playoff hockey is way too exciting to miss.

Holy sets n reps!
Hows the neck.
I use Leg press for calves always. Good stuff!
Neck is doing better. Close to 100%.....Regarding the leg press thing....I've found that whatever seems to work, then stick with it until something better comes along or it no longer works. I wasn't feeling the seated calve raises so I switched it up.....now I'm in pain again, LOL.

holy drops on calves!
That was the plan....1 shot at them and tear the sh!t outta 'em!

deltpecx

04-12-2011, 05:52 AM

Whew! I had some catching up to do in here.

Tonight is an off night for me and then I'll be back at it on Wednesday. Thursday is the start of the Stanley Cup Playoffs and my Bruins are in it so the next couple of weeks my workout schedule will be messed up because of that. I really don't want to miss any games if I can help it. Playoff hockey is way too exciting to miss.

This is WHY GOD INVENTED DVRs!!!...:D

Nice drop sets on the leg press calf raises...
I prefer hack squat calf rasies. j/s.

Did you get up after every set to pull the plates off for those drop sets?
That's a little extra cardio if you did...:D

Glad to hear your neck is OK!

Regarding those sweet potato fries.
They look more like yams than sweet potatoes.

Versa Grips FTW. They just make the weights feel lighter.
Never going back to straps!

There I am up to spreed!

FrmrHoss

04-12-2011, 08:52 AM

Just to chime in on the sweet potato fry debate, that's usually how I make them myself. Anyone else have a take on macros? I've often wondered because baking them defniitely takes a lot of the "weight" out of the potato. For instance, if I dice up a 3lb bag of sweet potatoes, I'm usually left with more like 1.8 pounds of baked sweet potatos.....

robertfah

04-12-2011, 09:39 AM

Whew! I had some catching up to do in here.

This is WHY GOD INVENTED DVRs!!!...:D

True, but outside of Hockey, I watch close to 10 minutes of TV a day and that's it....so I could never justify having one if I don't watch that much TV....I know, weird.

Nice drop sets on the leg press calf raises...
I prefer hack squat calf rasies. j/s.

Did you get up after every set to pull the plates off for those drop sets?
That's a little extra cardio if you did...:D

I have never tried them in the hack machine....will have to give it a go sometime. Yeah, I was removing them myself and by the 3rd drop set, it was difficult to get out of the machine, lol.

Glad to hear your neck is OK!

Regarding those sweet potato fries.
They look more like yams than sweet potatoes.

Versa Grips FTW. They just make the weights feel lighter.
Never going back to straps!

There I am up to spreed!
Versa gripps are pricey, but worth every penny. I need to get a good belt now....

Just to chime in on the sweet potato fry debate, that's usually how I make them myself. Anyone else have a take on macros? I've often wondered because baking them defniitely takes a lot of the "weight" out of the potato. For instance, if I dice up a 3lb bag of sweet potatoes, I'm usually left with more like 1.8 pounds of baked sweet potatos.....
I am just going by what Derek said which was 2.5oz of baked sweet potatoes have about 30g of carbs.

Just wanted to take a sec and say thanks to everyone who's been supporting me. Work has been outright insane for me (programming non-stop lately) so I haven't visited many journals but as soon as work slows a bit, I'll be back at it.

adamjohn32

04-12-2011, 09:55 AM

Versa gripps are pricey, but worth every penny. I need to get a good belt now....

I am just going by what Derek said which was 2.5oz of baked sweet potatoes have about 30g of carbs.

Just wanted to take a sec and say thanks to everyone who's been supporting me. Work has been outright insane for me (programming non-stop lately) so I haven't visited many journals but as soon as work slows a bit, I'll be back at it.

versa gripps FTW...

i count normal baked sweet potatoes at 1oz = 1p / 6-7c / 0f... not sure how much is added to the sweet potato fries, but it shouldn't be much more than that.

keep up the good work buddy.

deltpecx

04-12-2011, 09:57 AM

robertfah

04-14-2011, 05:58 AM

Wednesday April 13, 2011 - 177 Days Remaining

Single Leg Press
90lbs - 2x10
140lbs - 4x10

Occluded Leg Extensions
110lbs - 1x25 - put straps on ~1 minute
Begin Occlusion (still both legs)
70lbs - 3x15, rest 60 seconds between sets, last set drop to 30lbs - 1x17

Hack Squat
90lbs - 1x12
180lbs - 1x10
230lbs - 1x8

Skull Krushers
60lbs - 1x12
80lbs - 1x8
100lbs - 1x5
60lbs - 1x15

HS Tricep Press
140lbs - 1x10
200lbs - 1x8
250lbs - 1x6 drop 90lbs - 1x30

Cable Press Down
42.5lbs - 1x15
65lbs - 1x12
80lbs - 1x12
95lbs - 1x9

Met up with Paul and Adam late last night. They had already done triceps so I joined them on legs and then went back to triceps when we were done. Had a good pump on triceps and my legs were throbbing after the occulated leg presses. I liked the pump it gave me and I believe this will help me break through some pain barriers that I currently have.

I worked alone on triceps so I threw on my headphones and blasted the music to keep me going. The 80lbs on skulls felt light so I knew I could beat last weeks weight of 95. I probably could have gotten 6 or 7 with a spot but not big deal. I'm a happy camper.

Music of the night:
Disturbed - Pain Redefined
yOfnGSJrTzw

Made some Sweet Potato fries again on Tuesday night, here's a pic before they got tossed in the oven:
http://i979.photobucket.com/albums/ae271/robertfah/IMAG0115.jpg

They came out SO much better this time but I like my fries crunchy so I think I will slice them a little thinner next time.

Off tonight and it's B's action! B's vs. Habs....can't wait! Oh yeah, I'll snap some progress pix on Friday and get them up after my workout.

bballbrett5

04-14-2011, 02:16 PM

ah hoppin on the pain train too? nice man

euclid

04-16-2011, 10:06 AM

Off tonight and it's B's action! B's vs. Habs....can't wait!

Flyers fan, actually rooting for the Bruins - F THE HABS!!!!

Hopefully Flyers make up for their loss on Thursday to the Sabres, today...

robertfah

04-18-2011, 04:29 AM

ah hoppin on the pain train too? nice man
it was fun....something different for once in the gym.

Flyers fan, actually rooting for the Bruins - F THE HABS!!!!

Hopefully Flyers make up for their loss on Thursday to the Sabres, today...
Bruins are down 0-2 in this series...hopefully tonight they can get one back and go from there. You're right though, habs suck!

robertfah

04-18-2011, 04:35 AM

Friday April 15, 2011 - 175 Days Remaining

HS High Lat Pulldown (uni lateral)
45lbs - 1x15
70lbs - 1x12
90lbs - 1x6
135lbs - 1x6 RPx5
70lbs - 1x17

HS Low Row(uni lateral)
45lbs - 1x10
90lbs - 1x6
135lbs - 1x7 RPx3
70lbs - 1.15

Supported T-Bar Rows - Wide Grip
45lbs - 1x10
90lbs - 1x17
135lbs - 1x4 RPx2

WG Pullups
BW - 1x4 (BW at gym was 216.4 w/ clothes on) *

BB Shrugs
135lbs - 1x15
185lbs - 1x10
225lbs - 1x5
275lbs - 1x5
315lbs - 1x5
340lbs - 1x7 drop -> 315lb x 7 drop -> 225lbs x 12 drop --> 135lbs x 20

Had a good back workout despite my neck hurting. I only did 1 set of pullups because of this....too much tension on my neck and I didn't want to hurt it anymore. Shrugs felt great and I probably had more in the tank but was satisfied with what I got. I felt it the next day for sure....traps were on fire!

robertfah

04-18-2011, 06:42 AM

Sunday April 17, 2011 - 173 Days Remaining

Smith Incline Bench (Bar weight omitted)
160lbs - 1x6 RPx2
90lbs - 1x20

DB Fly
60lbs - 1x8
65lbs - 1x7

HS Decline Press
290lbs - 1x5 drop -> 180lbsx6 drop ->90lbsx15

BB Curl
120lbs - 1x4
65lbs - 1x15

Hammer Curls
45lbs - 1x9
25lbs - 1x20

I normally do this workout on Monday nights with Paul and Adam but playoff hockey is here and the Bruins are playing tonight. Down 0-2 to the habs, playing in Montreal, it should be a great game to watch...so I moved this workout up a day.

Workout felt ok....I didn't like the smith machine as much as I thought I would. I felt restricted on my movement (even after playing with the placement of the bench for 10 minutes) and my lifts kinda showed it. I didn't know how much the bar weighs so I just added up the weights instead. Curling felt pretty strong though so I guess you can't have it all in one day. I did stop taking Novem for the past 2 workouts....not for any specific reason but just wanted to feel the difference. I'm only going to try to use it 1x or 2x a week at max if I can.

This is my 2nd week in a row that I lost weight, and that's after upping my macros sllightly. Down to 207.4 this morning....I feel my metabolism is really working now. I'm finding that I'm hungry alot and my energy levels are increasing too.

Progress pics were taken Saturday morning when I tipped in at 207.8. As always, your honest opinion (good or bad) is welcome:
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/frnt_dbl.jpg
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/frnt_lat.jpg
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/mm.jpg
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/rear_lat.jpg
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/rear_dbl.jpg
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/quads2.jpg
http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/quads.jpg

fltallpaul

04-18-2011, 07:23 AM

wow losing weight and getting stronger while eating more. Great work buddy. Missed you in the gym last week and tonight you will be out as well so I guess we will catch you Tuesday.

RUBICON19

04-18-2011, 08:53 AM

That crab is lookn' THICK!!!!!

Go B's!!

bballbrett5

04-18-2011, 02:17 PM

leaning out man!

fittofattofit

04-19-2011, 10:53 PM

[B]http://i979.photobucket.com/albums/ae271/robertfah/4-15-2011/rear_dbl.jpg

Upper body is looking big now Rob and definitely leaner!
Shoulders, arms and lats are huge!
Legs have great shape but you could definitely add more mass there.
If you can add more leg mass over the next 6 months and get the cutting right, you'll be killing them on the stage!

robertfah

04-21-2011, 05:29 AM

Wednesday April 20, 2011 - 170 Days Remaining

Skull Krushers
30lbs - 1x15
65lbs - 1x12
75lbs - 1x5
95lbs - 1x4
105lbs - 1x5
75lbs - 1x11

HS Tricep Pushdowns
90lbs - 1x15
180lbs - 1x7
230lbs - 1x6
270lbs - 1x6
315lbs - 2x5
180lbs - 1x20

Cable Pressdowns
37lbs - 1x12
65lbs - 1x10
87.5lbs - 1x6
87.5lbs - 1x6 drop -> 72.5lbsx7 drop -> 57.5lbsx4 drop -> 42lbsx11

1 Legged Leg Press
Sled - 1x20
90lbs - 2x10
115lbs - 2x10

Hacks
90lbs - 1x10
180lbs - 1x5
270lbs - 1x5
320lbs - 1x5
360lbs - FAIL
180lbs - 1x15

Leg Extensions
70lbs - 1x25
110lbs - 1x15

Musak of the night
Bathory - Home of Once Brave
I know I've posted this several times but this song just really gets me going in the gym.
0thaOPnFR0w

Above two Ravens
Messengers of the wise One eyed God
Who rules this land
Of the strong and the great

And tall
Beautiful
Behold this thy land
Open and free
This thy home of the brave

Met up with Adam last night and had a great workout. Paul was going to join us but his MRI ran a little late. We had good intensity thoughout this workout and it was no pre-workout stuff for me again and I still felt strong. It was my refeed day to the extra cals helped too.

Triceps felt strong, especially pushdowns. This is where a training partner really helps. When I get past 220 on these, I can't get the initial pushdown so I have my partner help with the first one. Once they do that, I'm all set....but if I'm alone, I can't budge that weight from that starting point, lol. Hacks felt really good until 4 plates. My left knee was clicking while doing leg presses and when I tried to do 4 plates, I got a sharp pain in that knee when I tried to come out of the hole.....thank goodness Adam was there to pull the sled up. It wasn't a really sharp pain as in something tearing but I believe if I pushed my self it probably would've resulted in something along those lines. I may go back to wearing my knee brace on these days.

Went to bed last night at 209.8 (after refeed day) and woke up at 207.2. If my refeed day works as planned, I'll be 206 or below by Monday of next week. I'm thinking I need more calories... :) I'm still 5 to 7 weeks away from starting my cut so I want to try to utilize that as best I can and plop on some good muscle. We'll see what the doctor says, lol.

Been absolutely SLAMMED at work and have had no time to do anything...I know I have been around to the many journals as much but as soon as I get through this cloud at work, I'll be back.

B's are on tonight and they're looking to knot up their series at 2...here's for hoping they can do it!

wow losing weight and getting stronger while eating more. Great work buddy. Missed you in the gym last week and tonight you will be out as well so I guess we will catch you Tuesday.
Thanks man....learning to push myself more with each workout and you guys are helping with that. Seeing you guys dig deep gives me motivation to do the same. My weight is crazy right now...see below.

That crab is lookn' THICK!!!!!
Go B's!!
Thanks Randy...hoping to thicken it up a bit more before leaning out. B's are on tonight....let's hope for another win!

leaning out man!
I'm hoping so.....not trying to but it seems that my body is adapting well to my training and diet.

Upper body is looking big now Rob and definitely leaner!
Shoulders, arms and lats are huge!
Legs have great shape but you could definitely add more mass there.
If you can add more leg mass over the next 6 months and get the cutting right, you'll be killing them on the stage!
Thanks Doc! Much appreciated...I do believe my legs are lagging but I am focused on making them better. I think being so tall and having that muscle be so large, it's hard (for me anyways) to see changes like I do with other, smaller body parts. It's a big set of muscles that needs attention for sure.

adamjohn32

04-21-2011, 05:52 AM

good workout last night, way to keep pushing it... you had that 4pps hack squat if it wasn't for the knee.

ConLaV

04-21-2011, 07:23 AM

How're the lifting goals coming man? solid progress thus far... looking leaner for sure

RUBICON19

04-21-2011, 01:16 PM

Yessir!!! Cant wait! Come on B's!!

bballbrett5

04-21-2011, 02:50 PM

wow that weight jump is pretty crazy. i like it

robertfah

04-23-2011, 03:09 PM

good workout last night, way to keep pushing it... you had that 4pps hack squat if it wasn't for the knee.
I'm gonna bring my knee brace the next time and see how it feels. I think it's those 1-legged leg presses that are doing it.

How're the lifting goals coming man? solid progress thus far... looking leaner for sure
Thanks for stopping by! Thanks for the comments....I haven't done any of the big 3 in sometime now, mainly because I hurt my back a little while ago and haven't wanted to aggrivate it anymore. I'm hoping to get back into it soon though. I feel another round or two of PHAT will get me right back on track.

Yessir!!! Cant wait! Come on B's!!
Knotted up at 2 each my man.....tonight's a BIG game in beantown.....come on B's!

wow that weight jump is pretty crazy. i like it
The benefits of having a lifting partner.....

robertfah

04-23-2011, 03:22 PM

Saturday April 23, 2010 - 167 Days Remaining

HS ISO Shoulder Press (weight per side)
25lbs - 1x15
45lbs - 1x15
70lbs - 1x10
90lbs - 1x5
115lbs - 1x4
105lbs - 1x6
105lbs - 1x5 drop -> 90lbsx6 drop -> 70lbsx7 drop -> 45lbsx8

LF Lateral Raise
65lbs - 1x12
80lbs - 1x10
95lbs - 2x10
50lbs - 1x22

Smith Machine BB High Row
50lbs - 1x12
70lbs - 1x10
90lbs - 1x7
40lbs - 1x20

BB Shrugs
135lbs - 1x12
225lbs - 1x10
275lbs - 1x5
315lbs - 1x5
365lbs - 1x5 drop -> 315lbsx7 drop ->225lbsx12 drop ->135lbsx22

Calf Raises (Leg Press Machine)
90lbs - 1x20
180lbs - 1x12
270lbs - 1x12
360lbs - 1x10
450lbs - 1x10
540lbs - 1x8 drop -> 450lbsx7 drop -> 360lbsx8 drop -> 270lbsx10 drop ->180lbsx14
drop -> 90lbsx17

Didn't get a chance to workout last night so I threw a few things together today to try to get a good workout in. Overall I'm happy with it...it's been a rough 2 days as far as eating goes...just been so busy at work that I haven't had time to eat and when I do eat, it's not as much as I need to....but I haven't been able to afford to stop work cause I've been working on something that's so mind-tasking that if I stop, it will take me another half an hour to remember where I left off.

Tomorrow is Easter and the kids will have a blast. We are going to a friends house for some outdoor cooking and swimming in the sun. If we get back early enough, I may just hit the gym. Monday we're off as well so I may hit the gym really early so I can have a relaxing day after that; we'll see.

Hope everyone has a great Easter!

deltpecx

04-23-2011, 08:07 PM

bballbrett5

04-24-2011, 10:44 AM

workout looks VERY strong

robertfah

04-25-2011, 09:29 AM

Monday April 25, 2011 - 165 Days Remaining

HS ISO Incline Press
45lbs - 1x12
55lbs - 1x12
70lbs - 1x10
90lbs - 1x8
115lbs - 1x5
125lbs - 1x5
125lbs - 1x5 d100x3, d90x5, d70x5, d45x7

Flat DB Press
55lbs - 1x12
65lbs - 1x10
75lbs - 1x9
85lbs - 2x7

Machine Fly
90lbs - 1x12
120lbs - 1x12
150lbs - 1x10
180lbs - 1x8 d150x6, d135x6, d120x6, d90x12

HS Preacher Curls
45lbs - 1x15
55lbs - 1x10
65lbs - 1x8
80lbs - 1x6
95lbs - 1x5
105lbs - 2x5
65lbs - 1x7*, 1x14

Seated Hammer Curls
40lbs - 2x12
25lbs - 1x16

Had the day off work so I got in the gym really early (for me at least), 9am thinking it would be dead but to my surprise, it was packed. I think everyone else had the same idea as I did....try to get in early and have the rest of the day to relax.

Lifts felt nice and strong....a lot of these were my first time using the machine so I had to gauge the weight at first. The HS incline really isolates my upper chest and I got a great pump from it. Arms are felt good to...I could have done more on my last set of the preacher curls but on rep 7, my obliques started to cramp so I had to get up and strech it and once it went away I was able to bang out some more.

Weight is up a tad but I'm sure it's from all the weekend Easter activities. I'll be back on the meal train this week and looking to improve on my numbers from last week.

Now that's a WO!
Drop sets too!!!!

workout looks VERY strong
Thanks guys....I've been able to shed ~5lbs in the past month and get stronger. I'm hoping the "get stronger" part continues. I'm really just focusing on pushing myself harder than the previous week. Not so much more weight but more of a combination of more weight and/or reps and trying to keep that mind-muscle connection.

RUBICON19

04-25-2011, 09:52 AM

Wow! Some big workouts in here!
Good Easter?
How bout those B's!?!?!?

bballbrett5

04-25-2011, 02:32 PM

very impressed w/ weight loss and strength increase. i think you can definitely continue the strength aspect. so much of that is mental

annemarie_DJ

04-25-2011, 07:17 PM

You are sounding like a man on a mission both in the gym and at work! Way to go. Looks like you had yourself an amazing Easter weekend. Back to work and watch out for the diet. You are doing great, but the food part of this is really important too :)

robertfah

04-29-2011, 07:15 AM

Wow! Some big workouts in here!
Good Easter?
How bout those B's!?!?!?
Thanks Randy....Easter was great. Kids had a blast finding eggs and eating candy! B's are doing great....2nd round with Philly....gonna be intense. I just wish their power-play would get better...0-21? ugh!

very impressed w/ weight loss and strength increase. i think you can definitely continue the strength aspect. so much of that is mental
I've never bought into the "get weaker as you get leaner" thing...but then again I've never gone through it, LOL. I'm hoping to keep this trend going though.

You are sounding like a man on a mission both in the gym and at work! Way to go. Looks like you had yourself an amazing Easter weekend. Back to work and watch out for the diet. You are doing great, but the food part of this is really important too :)
The food part is really important, you're right. It's amazing how my body responds to "better" food being put into my body instead of eating out. Even when I eat out, I try to make good choices (chicken, low carbs, etc.) but my body just likes home cooked meals a lot better and seems to respond better to them.

robertfah

04-29-2011, 07:24 AM

Thursday April 28, 2011 - 162 Days Remaining

Squats
135lbs - 1x12
185lbs - 1x8
225lbs - 1x5
245lbs - 1x5
255lbs - 1x5
255lbs - 1x2*

Hacks
90lbs - 1x15
180lbs - 2x10
230lbs - 1x10
270lbs - 1x10

1 Legged Leg Extensions
50lbs - 1x15
60lbs - 1x15

SLDL
135lbs - 1x15
225lbs - 3x8

1 Legged Leg Curls SS Calf Raises (leg press machine)
40lbs - 1x10 / 270lbs - 1x10
50lbs - 1x10 / 360lbs - 1x10
60lbs - 1x8 / 360lbs - 1x10

Met up with Adam last night and had a great leg workout. I was unsure how I was going to feel during this workout because my little boy is sick and had a fever of 103.2 about an hour before I left. So I was worried about him but my wife was home and I knew she would take great care of him.

First time squatting since I tweaked my back in December and they felt good. Adam let me use his belt and it made a big difference (to me) when pushing out against it. My cheapo belt tends to "flex" while pushing out so it doesn't really do the job. I had 255 for 5 on my second set but on rep 1, I felt a sharp pain in my knee so I called it quits. Hacks felt better once I got my legs positioned right and didn't have any knee pain.

Hoping to get together tonight with the guys for a workout but we'll see....life's got me running circles as usual! Hope everyone has a great weekend!

deltpecx

04-29-2011, 07:40 AM

I see you're doing sets of 1, what's the thinking behind this?

I hope your son is better today.

robertfah

04-29-2011, 07:56 AM

I see you're doing sets of 1, what's the thinking behind this?

I hope your son is better today.

My memory is awful when it comes to what I did in the gym....so I record everything, including my warmups. If I'm on a workout for a while, then I don't feel the need because I can remember what I did the previous week (because it's the same exercises), but because we've switched things up so much the past 3-4 weeks, I can't keep track of what I did. So I found myself getting to the gym saying "What did I do for warmups last time?"...LOL. But I've also been reading Derek's log and noticed he sometimes does ramp-up sets where he only does 1 set of 5 then adds more weight and keeps going until his working set it reached. I've found this to be helpful as well with regards to warming up.

My son is doing better today but time will tell. He was ok yesterday until 5pm when that nasty fever came out of nowhere.

bballbrett5

04-29-2011, 02:27 PM

nice squatting for getting back to it

robertfah

04-30-2011, 08:28 AM

Friday April 29, 2011 - 161 Days Remaining

HS ISO Low Row
90lbs - 2x10
115lbs - 1x5
135lbs - 3x5

Pullups - Wide Grip (body weight was 215 w/clothes on)
BW - 3x5

HS Pullovers
90lbs - 2x12
180lbs - 1x10
270lbs - 1x4
230lbs - 3x5

Lat Pulldowns
100lbs - 1x12
125.5 - 2x10

In and out was the theme last night. I had to be somewhere at 7 so I decided just to do my back and make it quick. My lower back was killing me yesterday because I was holding my son most of the day and it puts a real strain on my lower back at times. It's funny....I can deadlift 300+ pounds and squat over 250 but my 35lb son hammers my back!

Got a wedding to go to today and I'll probably train tomorrow if I can.

nice squatting for getting back to it

Thanks...my lower back sure felt it yesterday.

bballbrett5

04-30-2011, 09:41 AM

In and out was the theme last night.

whoa...don't need to know the minute details of your intimate life :-P

just playin. great workout yet again

robertfah

05-02-2011, 09:09 AM

Sunday May 1, 2011 - 159 Days Remaining

Machine Seated Chest Press
175lbs - 1x10
190lbs - 1x10
220lbs - 1x8
235lbs - 3x5
250lbs - 2x5
250lbs - 1x3 d220x4, d190x4, d145x10

Machine Fly
85lb - 2x12
105lbs - 2x8
125lbs - 2x5
140lbs - 2x5
75lbs - 1x33

Had to go to the gym late last night (about 8ish) and to my surprise, LA Fitness closes at 8 on sundays, ugh. So I went to the clubhouse in my neighborhood and just did what I could for chest. I tried to use slow reps and concentrate on form but the equipment was pretty shabby.

This week is pretty messed up for me so I don't know when I will be able to get to the gym again....probably not until Tuesday (late, if I do) or Saturday. Just too much going on at the moment.

whoa...don't need to know the minute details of your intimate life :-P

just playin. great workout yet again
HAHA....I figured someone would chime in with something....biotch! LOL

adminJaxon

05-02-2011, 09:23 AM

DUDE! I know! LA Fitness SUCKS for weekend hours :( I went there once at like 5:30 in the morning on a saturday once, and the door was posted for 8:30, I came back then and the dude that was working that morning slept in for over an hour! never did get that workout in :(

Doing great in here my man, keep it up!

bballbrett5

05-02-2011, 02:33 PM

that sucks on gym hours. at least you're finding ways to get it in

robertfah

05-04-2011, 05:30 AM

Tuesday May 3, 2011 - 157 Days Remaining

HS ISO Shoulder Press
45lbs - 2x15
70lbs - 2x10
90lbs - 2x6
105lbs - 3x5
45lbs - 1x22

Machine Lateral Raise
80lbs - 3x10

Smith BB High Row
50lbs - 1x10
70lbs - 2x8

BB Shrugs
135lbs - 1x15
225lbs - 2x10
275lbs - 2x5
315lbs - 4x5
225lbs - 1x20

Musak of the night
RHqSm7pnq_Y

Just another quick night for me at the gym. I got there so late (about 8:45pm) so I kept my rests short, only 60 seconds and I was able to get done by 9:30ish. Still felt I got a decent pump. Went old-school on y'all for my music selection with some Ice-T...while it's not the "head-banging" stuff I'm used to listening to, it had a great rhythm and helped me out when I was banging out the higher rep sets.

Off the rest of the week until Saturday and am working on a new PHAT program that will align with Adam's so we can train a few days together. I may take next week to see where my 5 max rep range is for my power movements and then start the follwoign week....we'll see though.

Work is still kicking my A$$ and I've barely had time to go to the gym. I'm hoping to get this issue resolved (that I've been working on and what's been keeping me so busy) soon so I can get back to a normal schedule.

DUDE! I know! LA Fitness SUCKS for weekend hours :( I went there once at like 5:30 in the morning on a saturday once, and the door was posted for 8:30, I came back then and the dude that was working that morning slept in for over an hour! never did get that workout in :(

Doing great in here my man, keep it up!

that sucks on gym hours. at least you're finding ways to get it in

Thanks guys....that was one nice thing about Metro 24/7 was, well, it was open 24/7! I really hope they will change their hours though...8pm on Sunday is an awful time to close....really.

deltpecx

05-04-2011, 07:58 AM

Even with the time crunch you're still getting the WOs in and doing the work.

Those gym hours are ..WTH!!

adamjohn32

05-05-2011, 07:31 AM

I'm sensing you might be making a trip to Tampa Bay soon... Go B's.

RUBICON19

05-05-2011, 10:47 AM

Work/gym/work/gym/work/gym/eat/work/gym/eat/maybe sleep/work/gym

bballbrett5

05-05-2011, 06:29 PM

hope things slow down for ya soon pal

robertfah

05-10-2011, 04:54 AM

Sunday May 8, 2011 - 153 Days Remaining

HS ISO Bench Press
45lbs - 2x15
70lbs - 2x8
90lbs - 2x6

DB Incline Press
70lbs - 3x8

DB Flat Fly
40lbs - 3x12

BOR
135lbs - 1x12
185lbs - 3x6

HS ISO Front Lat Pulldown (reverse grip)
90lbs - 3x10

HS Pullovers
180lbs - 3x10

HS Preacher Curls
45lbs - 1x15
70lbs - 1x12
95lbs - 3x6
65lbs - 1x12

Hammer Curls
25lbs - 3x12

After having a horrible week with work, eating and training, I didn't expect too much from this workout. I just wanted to go to keep my body parts moving and to stay fresh. DOMS are really kicking in today, ugh! I've got so much going on that I'm finding it close to impossible to get to the gym. By the time I get home I'm so stressed out that I'm drained of all my energy. This is crunch week for me and I've made up my mind that I will get this sh!t completed at work so I can get back on track with life.

Sorry I haven't visited anyone's log but I will soon.

euclid

05-10-2011, 04:57 AM

After having a horrible week with work, eating and training, I didn't expect too much from this workout. I just wanted to go to keep my body parts moving and to stay fresh. DOMS are really kicking in today, ugh! I've got so much going on that I'm finding it close to impossible to get to the gym. By the time I get home I'm so stressed out that I'm drained of all my energy. This is crunch week for me and I've made up my mind that I will get this sh!t completed at work so I can get back on track with life.

Sorry I haven't visited anyone's log but I will soon.

Buddy - the key is that you went and you did it. Lots of stuff going on with you right now so my hat is off to you for making the effort!

deltpecx

05-10-2011, 06:12 AM

Sunday May 8, 2011 - 153 Days Remaining

HS ISO Bench Press
45lbs - 2x15
70lbs - 2x8
90lbs - 2x6

Is this the HS bench where you lie flat?

Are the weights you posted on the HS one side or both added together?

robertfah

05-10-2011, 07:48 AM

Buddy - the key is that you went and you did it. Lots of stuff going on with you right now so my hat is off to you for making the effort!
Thanks Steve....just tryin' to stay afloat during all this crap.

Is this the HS bench where you lie flat?

Are the weights you posted on the HS one side or both added together?
It's more of a seated bench press. you sit almost 90 degrees and push out....the weight is per side. For all the ISO exercises I post, it's usually per side unless stated otherwise.

I'm not too sure how much I like the ISO BP though, I felt a lot of it in my collarbone area (the next day) so I may be doing it wrong or just didn't have the seat adjusted right. I tried to put the seat to where the handles were at mid-chest.

robertfah

05-16-2011, 09:06 AM

Wednesday May 11, 2011 - 150 Days Remaining

DB Shoulder Press
60lbs - 3x10

LF Lateral Raises
85lbs - 3x12

DB Front Raises
20lbs - 3x12

HS Tricep Pushdowns (Seated Dips)
230lbs - 2x10
270lbs - 1x10

Decline Skullz
80lbs - 3x10

Tricep Pushdowns (v-bar)
110lbs - 1x15
150lbs - 1x15
170lbs - 3x12

robertfah

05-16-2011, 09:14 AM

Friday May 13, 2011 - 148 Days Remaining

Squats
225lbs - 3x6

HS MTS Leg Extensions - Alternating Legs
70lbs - 3x12

Hacks
180lbs - 3x10

SLDL
185lbs - 3x10

These past two workouts were just to keep the blood moving and to get away from work. I got a new belt so I was excited to try it out...squats felt nice and SLDL's were feeling good too. Just got to remember not to go so low that my back starts to round.

Finished up work over the weekend and the huge project is over; thank GOD! When it was pushed into production over the weekend, I felt a sigh of relief and a ton of weight come off my shoulders. I feel I can breath again, lol.

Looking at starting a new routine this week (if I can iron it out by tonight) but I will try to align it with Paul and Adam so we can train on certain days when the opportinuty arises. I'll be getting back to everyone's journals as well, now that I have a little more breathing room.

Oh, and it's just about 21 weeks away until vacation time......I'm gonna talk to Paul to see when the cut starts but I'm guessing soon.....sitting on 209 ATM.

adamjohn32

05-16-2011, 10:18 AM

Glad to hear you'll be having more free time! I know all about the pressure from the industry we're in, glad you came out afloat again.

I'm gonna try to meetup with Paul later for some power upper at the Conway gym, maybe you can meet us later.

Either way, you know my schedule, and I think Paul posted his over in his journal. I think there can be a few days where things will line up so we can throw some weight around together.

21 weeks!? Almost time to get the shred on!

bballbrett5

05-16-2011, 11:21 AM

finally bob has returned to bb.com

if ya smeeeeeellllllllllllllll

robertfah

05-17-2011, 06:55 AM

Monday May 16, 2011 - 144 Days Remaining

Power Upper 55%

Low Incline DB Press - 55%
65lbs - 5x5

Incline DB Rows - 55%
50lbs - 5x5

HS Front Lat Pulldown SS Pec Fly Machine
70lbs - 3x10 / 70lbs - 3x10

Decline Skullz
95lbs - 1x7
95lbs - 1x8 (spot on last one)

Incline DB Curl
45lbs - 1x8
5lbs - 1x6

DB Shoulder Presses - 55%
65lbs - 5x5

First night of the new routine and I got into the groove quick. Novem helped give me a boost and I love the pace of this routine, fast. Even with Paul and Adam rotating sets, we managed to keep the pace quick. I'm really glad I'm meeting up with these guys and getting to train, they've helped me so much with form and other things that I don't see all the time.

Weighed in this morning at 211.4 and progress pix are in order, so I will get them up by next Monday fo sho!

5 RM Starting weights for all Power Movements are:
Back - Incline DB Rows - 90
Chest - Low Incline DB Press - 110
Shoulders - DB Press - 90
Quads - Squats - 265
Hams - SLDL - 255

Glad to hear you'll be having more free time! I know all about the pressure from the industry we're in, glad you came out afloat again.

I'm gonna try to meetup with Paul later for some power upper at the Conway gym, maybe you can meet us later.

Either way, you know my schedule, and I think Paul posted his over in his journal. I think there can be a few days where things will line up so we can throw some weight around together.

21 weeks!? Almost time to get the shred on!
I think all 3 of us are on a different schedule but Monday's seem to be Power Upper for all of us so at least we can get 1 day in. I'm sure we'll overlap days eventually and get more days in.....but yes, 21 weeks away and I'm getting excited. For the past 2 years my motivation has been to shed this fluff and to never be like that again (like I was). Words can't explain how motivated I am ATM.

finally bob has returned to bb.com

if ya smeeeeeellllllllllllllll
You got that right biotch! Back at the gym hard and taking no prisoners. The one great thing about this program is is demands progress.....so even while I'm cutting I am going to keep it in my mind that I need to progress each week....no excuses. I think we've chatted about this before but I've never experienced the "losing strength while losing weight" syndrom so I am sticking it out of my mind and not going to think about it. If it happens, it happens....but not going to think about it and use it as an excuse right away. :)

bballbrett5

05-17-2011, 01:53 PM

are there any number-specific or concurrent goals along with "getting lean for vacay"?

robertfah

05-17-2011, 04:17 PM

are there any number-specific or concurrent goals along with "getting lean for vacay"?

I was talking with Paul last night and he's thinking 190-195. Not too far off from where I'm at now but want to maintain as much muscle mass as possible.

annemarie_DJ

05-17-2011, 04:59 PM

In for the progress pics :D Sounds like you're on the right track with your weight loss plan. Slow and steady. Don't lose any hard earned mass.

adamjohn32

05-18-2011, 05:51 AM

how bout them B's... starting to scare you? LOL

have fun training the rest of the week, and hopefully work won't keep stressing you out. looking forward to another killer session monday.

robertfah

05-19-2011, 06:59 AM

Wednesday May 18, 2011 - 142 Days Remaining

Squats
185lbs - 3x10

Deadlifts
185lbs - 3x10

Cybex Leg Extensions
110lbs - 3x12

SLDL
135lbs - 3x10

Cybex Leg Curls SS Standing Calf Raises
90lbs - 3x12 / 140lbs - 3x12

Calf Raises (Leg Press)
360lbs - 4x8

Good hyper leg night and I kept the pace fast, except on deadlifts. I forgot how much these drain me! I kept most sets light as I didn't want to hurt myself or wear out too quickly. I tried DB lunges but it just wasn't happening. I felt a lot of pressure in my knee so I stopped right away. Overall a good night and my back feels good today so next week I'll bump up the weights a little.

In for the progress pics :D Sounds like you're on the right track with your weight loss plan. Slow and steady. Don't lose any hard earned mass.
Thanks AM, that's the plan....bring down the weight slowly and hopefully I'll like what's underneath!

how bout them B's... starting to scare you? LOL

have fun training the rest of the week, and hopefully work won't keep stressing you out. looking forward to another killer session monday.
Hopefully the B's will be comfortable in tonight's game. Seguin is on fire and we needed that offensive boost. They've gotta start playing better D though....9 goals in the past 2 games? ugh.

Work is back to normal for the most part. Some small things here and there but not even as close as it was the past 2 months!

bballbrett5

05-19-2011, 03:23 PM

pfft i'd be drained too after high rep squats. nuts dude

RUBICON19

05-19-2011, 04:53 PM

Hey. Great stuff, but whats wrong with a lil fluff? :)

robertfah

05-22-2011, 08:09 AM

Saturday May 21, 2011 - 139 Days Remaining

Power Lower & Arms - 55%

Squats - 55%
185lbs - 5x5

MTS Alternating Leg Extensions
100lbs - 3x8

SLDL - 55%
185lbs - 5x5

Standing Calf Raises
160lbs - 3x8

Seated Calf Raises - Leg Press
450lbs - 2x8

Alt DB Curls SS DB OH Extensions
40lbs - 4x8 / 65lbs - 1x8, 75lbs - 1x8, 85lbs - 2x8

Preacher Curls SS HS Seated Tricep Pushdowns
90lbs - 3x8 - 180lbs - 3x8

Hyper Chest/Back/Shoulders

Low Incline DB Press
60lbs - 3x10

HS Decline Press
90lbs - 3x10

Low Incline Fly
45lbs - 1x12
35lbs - 2x12

DB Incline Rows SS DB Shoulder Press
45lbs - 3x10 / 55lbs - 3x10

Low Cable Rows
120lbs - 3x12

HS Pullovers
180lbs - 3x10

Missed Friday's workout so I had to combine the 2 today. I knew I wasn't going to get through them both completely so I did what I could and what felt like it was working the targeted muscle. I was pretty exhausted after this workout....but it felt good.

Progress pix were promised, so here they are. Awaiting Paul's response to see if the cut begins this week or not. Anticipating this to be the case, I ate a little less strict this week so I'm sitting at 211.5 this morning...but I'd be willing to bet if I ate right for another week, I'd be 209. At any rate, I'm excited to get things under way and I feel good about the spot that I'm in.

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/frnt_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/back_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/quads1.jpg

As always, comments/suggestions/insults welcome, lol. I'll beat ya'll to the first one....I know I need some color! HAHA

pfft i'd be drained too after high rep squats. nuts dude
These were a lot better at one time....but I'll get back up there eventually.

Hey. Great stuff, but whats wrong with a lil fluff? :)
Nothing, if you know you can get rid of it...LOL. I've never dove into the 15% < BF zone or been at the stage where my body was very lean. When I get there, I think my mind may change about that. But right now, I hate fluff, lol.

bballbrett5

05-22-2011, 09:52 AM

arms are massive

robertfah

05-23-2011, 05:53 AM

arms are massive

Thanks B...although I wish my legs would catch up!

deltpecx

05-23-2011, 06:54 AM

Cybex Leg Extensions
110lbs - 3x12

Can you adjust the position of the leg bar on this leg extension so it doesn't come all the way back?
The one at my gym adjusts so if my knees are tweeky that day I can start the exercise from a higher bottom position.

Quads have seperation. When you drop the fluff they might be pretty sick looking.
I might even have to give you one or two of there babies.....:eek:

robertfah

05-23-2011, 10:52 AM

Can you adjust the position of the leg bar on this leg extension so it doesn't come all the way back?
The one at my gym adjusts so if my knees are tweeky that day I can start the exercise from a higher bottom position.

Quads have seperation. When you drop the fluff they might be pretty sick looking.
I might even have to give you one or two of there babies.....:eek:

Yeah, that's the nice thing about it. I love this machine because it allows me to alteranate reps on each leg and I really feel it in my quads. And as you've pointed out, if my knee is bugging me I can adjust it so there's not that initial pressure.

Here's the machine I use at my gym:
http://www.gymcompany.co.uk/images/ac_product_images/product_image_data/resizeandpad:335:400/9706

annemarie_DJ

05-23-2011, 01:54 PM

Hey Bob. Good looking pics. You've worked diligently to get to this point so I'm glad to hear you are pleased with where you are at. I can't wait to see the cutting process. You are going to rule ! Cool stuff. Your patience will pay off. :)

fittofattofit

05-23-2011, 09:58 PM

Great pics! Looking bigger all round as well as leaner
Arms and shoulders are huge and your back is really looking wide and your chest is filling out nicely
Great quad separation showing and starting to see some growth in your calves
Because of your height you've still got a lot of leg mass to put on to equal your upper body (I wish I had that problem - height, that is!!)
Definitely worth cutting soon to show off some of the underlying muscle and to see what areas need 'remedial' work for the show
Great progress and plenty of mass now to show on stage - the next part is the conditioning!

robertfah

05-25-2011, 06:04 AM

Tuesday May 25, 2011 - 136 Days Remaining

Upper Power - 70%

Low Incline DB Press - 70%
80lbs - 4x5

Supported DB Row - 70%
65lbs - 4x5

DB Shoulder Press - 70%
70lbs - 4x5

HS ISO Front Lat Pulldown
70lbs - 3x10

Machine Fly
115lbs - 3x10

Incline DB Curls
45lbs - 2x6

HS Tricep Pushdown
230lbs - 2x10

Another upper power workout in the books for me and despite not eating 100% over the past couple of days, I felt pretty strong on all these lifts. Inclines continue to impress me; since I've worked with Paul and Adam to get my form right, 80's went up like butter last night. Looking forward to a new PR on this exercise for sure. Even shoulder presses felt strong. I usually struggle with these as my shoulders are not the strongest but I've really tried to keep my form tight and it seems to be paying off.....again, 70's went up with ease.

Off tonight and then hyper legs on Thursday (maybe)....I'm trying to get tickets to game 6 tonight in Tampa....I'd love to see the B's close this series out tonight.

Hey Bob. Good looking pics. You've worked diligently to get to this point so I'm glad to hear you are pleased with where you are at. I can't wait to see the cutting process. You are going to rule ! Cool stuff. Your patience will pay off. :)
Thanks AM....I am not 100% pleased but I've made solid progress on my strength while not adding to my waist, which is what I wanted. Fluff is fluff and hopefully they'll be some solid muscle under it when all is said and done.

Great pics! Looking bigger all round as well as leaner
Arms and shoulders are huge and your back is really looking wide and your chest is filling out nicely
Great quad separation showing and starting to see some growth in your calves
Because of your height you've still got a lot of leg mass to put on to equal your upper body (I wish I had that problem - height, that is!!)
Definitely worth cutting soon to show off some of the underlying muscle and to see what areas need 'remedial' work for the show
Great progress and plenty of mass now to show on stage - the next part is the conditioning!
Thanks Fit, legs are growing but at a slow rate. My vascularity has increased over the past 2 months in my arms and legs....not to the point of sticking out of my skin but my wife has noticed a big difference....props from the wife are always good!

No stage for me this time around....this had been more for my 10th anniversary in October, but it will give me a great gauge as to what I will look like lean and then I'll make some decisions at that time as to what to do about the stage.

bballbrett5

05-25-2011, 06:13 PM

hockey? but the MAVS are playing right now!

tonsti

05-25-2011, 06:32 PM

Yeah, that's the nice thing about it. I love this machine because it allows me to alteranate reps on each leg and I really feel it in my quads. And as you've pointed out, if my knee is bugging me I can adjust it so there's not that initial pressure.

Here's the machine I use at my gym:
http://www.gymcompany.co.uk/images/ac_product_images/product_image_data/resizeandpad:335:400/9706Looing thick big man!!Hey its funny because I just started using this myself 2 or 3 weeks ago and I love it for the same reasons you noted! Keep up the battle bro

robertfah

05-26-2011, 05:18 AM

Looing thick big man!!Hey its funny because I just started using this myself 2 or 3 weeks ago and I love it for the same reasons you noted! Keep up the battle bro

Thanks T....as I said to AM, I'm happy with my gains over the past year. I didn't think much had changed but I went back and looked at some pix and now I'm more pleased with my progress. While I've never been very "lean", it looks as though my body is growing while shedding some fat in the process. This has made me more motivated to start my cut to see the results....

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/frnt_lat_1plusYR_comparison.jpg

RUBICON19

05-26-2011, 11:45 AM

Still growing, I see.

Friday nights the night!!

bballbrett5

05-26-2011, 05:16 PM

yeah since we've agreed to straight-shoot, bf% has been relatively high throughout, but you can see the improvements on delts, upper chest, arms, and back

deltpecx

05-26-2011, 05:25 PM

yeah since we've agreed to straight-shoot, bf% has been relatively high throughout, but you can see the improvements on delts, upper chest, arms, and back

I sort of agree.
I think you look bigger in the newest pic.
I think your bf looks as if it has stayed relatively the same but that could be the lighting in the pics.
I had some pics taken when I had my posing session.
He used a flash and washed everything out...damn pinky white skin of mine...LOL!

In the previous set of pics I can see the muscle in your upper back and your quads have seperations.
I also looked back through the most recent WO posts and didn't see any cardio listed....any reason???

In for the fluff off to see what's there!..:D

robertfah

05-27-2011, 11:35 AM

Still growing, I see.

Friday nights the night!!
You got that right buddy...tonight IS the night....let's hope and pray they pull through on this one!

yeah since we've agreed to straight-shoot, bf% has been relatively high throughout, but you can see the improvements on delts, upper chest, arms, and back
Thanks b, much appreciated. I've never been "lean" in my life (ok, maybe when I was 16) so I've always learned to live with my fluff....yeah I've got a little buldge when I sit down and whatnot but all that's about to change....soon.

I sort of agree.
I think you look bigger in the newest pic.
I think your bf looks as if it has stayed relatively the same but that could be the lighting in the pics.
I had some pics taken when I had my posing session.
He used a flash and washed everything out...damn pinky white skin of mine...LOL!

In the previous set of pics I can see the muscle in your upper back and your quads have seperations.
I also looked back through the most recent WO posts and didn't see any cardio listed....any reason???

In for the fluff off to see what's there!..:D
Thanks DP....I try to take my pics in the same place for those reasons but that one pic in the middle was the odd case in that matter.

When I started with Paul back in September, our goal was to gain muscle while staying at the same BF or increasing/decreasing slightly over the course of the year. I think I increased it slightly, but not worried about it as I'm confident it will shed soon. I never did any cardio because I wanted to focus all my energy on lifting and I was already having trouble gaining weight at my macros so I didn't see the reason for cardio. That will change soon though and it will become part of my routine, 2-4 days a week. For now though, I'm enjoying life without it. I'm good for about 30m on the eliptical or bike, after that I get bored as fuk.

robertfah

05-27-2011, 12:02 PM

Thursday May 26, 2011 - 134 Days Remaining

Hyper Lower Body

Squats
205lbs - 3x10

Deadlifts
205lmbs - 3x10

Nautilus Leg Extensions
125lbs - 3x15

SLDL
185lbs - 3x10

Leg Curl SS Standing Calf Raises
110lbs/140lbs - 3x12

Calf Raises on Leg Press Machine
450lbs - 4x8

Had a great leg workout last night...I went up on all my numbers and my back was feeling strong. I'm hoping to continue the climb in weights over the coming weeks and get back to where I was before I hurt my back.

Friday May 27, 2011 - 133 Days Remaining

Hyper Upper

Low Incline DB Press
65lbs - 3x10

HS ISO Decline Press SS HS Pullovers
90lbs/180lbs - 3x10

Low Incline Fly SS Supported DB Incline Rows
45lbs/45lbs - 3x10

Weighted Stretch
45lbs - 61 seconds

Low Cable Rows
135lbs - 3x15

Front Lat Pulldowns
105lbs - 3x12

DB Shoulder Press SS DB Shrugs
60lbs/110lbs - 3x10

Nautilus Side Laterals
95lbs - 3x12

DB Front Laterals
20lbs - 2x12

Had to down some Novem this morning to kick start things. My daughter has had fevers the past 2 nights so she's been sleeping with us....needless to say, I don't get much sleep when that happens so this morning I got up, ate my preworkout carbs and woofed down the protein as well and then drank my Novem on the way to the gym. All in all another good session as lifts felt relatively easy and I can tell my strength has increased since the last time I was on this program. I had a hard time getting 55's on shoulder presses but 60's went up fairly easy. A sign of good things to come I hope.

Resting with my daughter the rest of the day and tonight it's game 7 for the B's.....hoping they can win this one and get to the cup finals!

RUBICON19

05-27-2011, 12:44 PM

Nice one Bob!
Hope your daughter ferls better!!
GO B's!!!!

bballbrett5

05-27-2011, 05:02 PM

yeah just cause you've never been lean before doesn't mean a thing. the time is now

RUBICON19

05-27-2011, 07:49 PM

They DID IT!!!!!!!!

Next stop Vancouver!

fittofattofit

05-28-2011, 07:35 AM

Thanks T....as I said to AM, I'm happy with my gains over the past year. I didn't think much had changed but I went back and looked at some pix and now I'm more pleased with my progress. While I've never been very "lean", it looks as though my body is growing while shedding some fat in the process. This has made me more motivated to start my cut to see the results....

http://i979.photobucket.com/albums/ae271/robertfah/2-18-2011/5-21-2011/frnt_lat_1plusYR_comparison.jpg

You might 'never have been lean', but you have added bucket loads of mass - lats, shoulders and arms have filled out dramatically! With the extra muscle, and the higher BMR, it should be relatively easier to start cutting soon - looking forward to seeing the muscle when you start stripping away the top layer!

robertfah

05-31-2011, 06:55 AM

Saturday May 28, 2011 - 132 Days Remaining

Power Lower 70%

Squats - 70%
225lbs - 4x5

Alt DB Curl SS DB OH Extensions
40lbs/85lbs - 4x8

SLDL 70% SS HS Tricep Pushdowns SS Preacher Curls
225lbs - 4x5 - 180lbs - 3x8 - 90lbs - 3x8

Standing calf raises
160lbs - 3x8

Seated calf raises
Skipped

MTS leg extensions
100lbs - 3x8

So disgusted with LA Fitness....closing at 8pm on a Saturday, really? WTF. I got there about 7:10 and 20 minutes in I hear "The gym will be closing in 30 minutes".....UGH! So I had just finished my squats so I supersetted everything else, including a 3 ss on legs, bi's and tri's. Talk about wanting to hurl afterwards......even when they said the gym was closed there were a few us us left finishing our sets and getting what we could in. Other than being disgusted by the closign time, I felt great about the workout. Back was strong on Squats and Stiffs so things are progressing nice. Props to Adam for showing me some breathing techniques while squatting. I've been using it ever since and my squats seem more stable now....thanks Adam!

Monday May 30, 2011 - 130 Days Remaining

Power Upper 82.5%

Low Incline DB Press
90lbs - 3x5

Supported DB Row
75lbs - 3x5

DB Shoulder Press
75lbs - 3x5

Incline DB Curls
45lbs - 2x6

HS Tricep Pushdowns
250lbs - 2x10

HS ISO Front Lat Pulldowns
80lbs - 3x10

After a nice block party on Sunday and plenty of eating, it was back to the gym yesterday and a nice upper power workout. When I looked at my incline numbers before I started I was thinking "90's huh? there's no way"...but these things went up with ease....gotta give props to Paul and Adam for showing me the correct form on these because I think that's the biggest factor in what has made these so easy lately; thanks guys!

I didn't think I would get this workout in because the damn place closed at 8 again (because of the holiday) and because I hurt my neck on Sunday on a water slide we rented. 26ft high and 40 feet long....a new record for us as far as size and this thing was FAST!

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/250881_2024595544742_1539613149_32221750_7822577_n .jpg

Was on this thing ALL DAY LONG and woke up with a stiff neck....but it was all worth it!

Nice one Bob!
Hope your daughter ferls better!!
GO B's!!!!
Thanks Randy...she had fevers on and off all weekend long, but was better by Sunday.

yeah just cause you've never been lean before doesn't mean a thing. the time is now
You're right, now is the time.....I know it doesn't mean a thing but it's always in the back of my mind (like a mental block) that I've never been lean....but then again, I've always tried to do it alone and with no one's advice so this should change things. I'm excited and motivated....really.....can't wait to be lean and stay that way for a long time!

They DID IT!!!!!!!!
Next stop Vancouver!
You've got that right pal! My BP was through the roof, I was so nervous. Beantown must be hopping right now. This is great. Can't wait for tomorrow night!

You might 'never have been lean', but you have added bucket loads of mass - lats, shoulders and arms have filled out dramatically! With the extra muscle, and the higher BMR, it should be relatively easier to start cutting soon - looking forward to seeing the muscle when you start stripping away the top layer!
Thanks Doc....me too, should be lots of fun to see the progress pix as the time goes by!

adminJaxon

05-31-2011, 08:01 AM

LA fitness can totally suck sometimes! Their hours make me so mad sometimes. I got up super early one time to get a workout in and they didn't open till 8! I came up hours later at 8 and there were people everywhere waiting to get in. I waited until 8:30 and no one showed up. They had slept in!! grrrr..at least you got one helluva power workout in man, balls, I would have thrown up after doing all that work you did lol

dude! that water slide looks freaking awesome! Invite me over next time ;)

bballbrett5

05-31-2011, 06:21 PM

You're right, now is the time.....I know it doesn't mean a thing but it's always in the back of my mind (like a mental block) that I've never been lean....but then again, I've always tried to do it alone and with no one's advice so this should change things. I'm excited and motivated....really.....can't wait to be lean and stay that way for a long time!

Absolutely. Just see yourself lean and know you can do it. You've got the best of the best in your corner it seems. Just be patient and it will come.

Also that slide looks fun as FUK

robertfah

06-01-2011, 03:02 PM

GAME ON!

With 18.5 weeks left it's official....I start my cut today! 18.5 weeks of dieting, training and more dieting and training. Time to shed the fluff and see what lies beneath (great movie btw). Progress pics, macros, and stats will come this Monday. I will update them whenever the big-man (fltallpaul (http://bodyspace.bodybuilding.com/fltallpaul/)) says to.

Time to get chit done!

Wednesday June 1, 2011 - 128 Days Remaining

Hyper Lower

Squats
225lbs - 3x10

Deadlifts
225lbs - 3x10

Nautilus Leg Extensions
125lbs - 3x15

SLDL
195lbs - 3x10

Nautilus Leg Curl SS Standing Calf Raises
110lbs/140lbs - 4x12

Calf Raises (Leg Press Machine)
450lbs - 4x8

Cardio
Matrix Bix - Level 4
20m

No better way to start a cut off than to have a refeed day! This was a tough workout as my body was drained after squatting and doing deads....but I had lots of motivation so I pushed through and made it happen.

Absolutely. Just see yourself lean and know you can do it. You've got the best of the best in your corner it seems. Just be patient and it will come.
Thanks for the support B!

Also that slide looks fun as FUK
Yeah buddy! They are addicting...once you go on one, you'll want to do it all the time!

tonsti

06-01-2011, 05:54 PM

Sweetness!! Welcome to the club!! Time to shred yo!!

robertfah

06-02-2011, 07:28 AM

Sweetness!! Welcome to the club!! Time to shred yo!!

Thanks Big T! It's crunch-time for me....got 18 weeks to whip my a$$ into shape! Sitting on 35.75" waist as of this morning...looking to drop that number significantly.

adminJaxon

06-02-2011, 08:21 AM

Here we go!! :D

man, you crazy doing squats AND deads on the same day. I would have subcontracted out someone to build a coffin for after that workout

robertfah

06-04-2011, 10:11 AM

Friday June 3, 2011 - 126 Days Remaining

Hyper Upper

Low Incline DB Press
65lbs - 3x10

Low Incline Fly SS Supported DB Incline Rows
45lbs/45lbs - 3x10

Weighted Stretch
45lbs - 58 Seconds

HS ISO Decline Press SS HS Pullovers
90lbs/180lns - 1x10
100lbs/200lbs - 2x10

Front Lat Pulldowns
105lbs - 3x15

Low Cable Rows
135lbs - 3x15

DB Shoulder Press SS DB Shrugs
60lbs/75lbs - 3x10/3x12

DB Front Laterals
25lbs - 2x12

Nautilus Side Laterals
95lbs - 3x12

Ab Work

Cable Crunches
"100" - 1x12
"90" - 2x12

HS MTS Ab Crunch
20lbs - 4x12

Knee Raises
BW - 4x12

Cardio
Star Trac Bike
20m - Level 5

Another long workout in the books! I was kinda all over the place on this one. Just seemed like people were using all the equipment when I needed to, so I did what I could, hwne it became available. Exercises are feeling gooooood and I'm pretty sore today already. I went really light on shrugs b/c last time I tweaked my neck a bit and didn't want to do that again. I think if I stick with lighter weights but use solid form and higher reps, I can still get the same results and work my way up with the weights.

Another round today, Power Lower. I may take it easy on some of the bigger movements as my back is still a little tender from Wednesday's thrashing. Hope to have some progress pics and new measurements on Monday. There won't be a big difference in these as it's only been a week but at the end of all this, I'll be able to say "look at where I was 18 weeks ago and where I am now". If there's ANY improvement, I'll be satisfied.

Here we go!! :D

man, you crazy doing squats AND deads on the same day. I would have subcontracted out someone to build a coffin for after that workout
Thanks Jx! I remember following you when you did your last contest and thinking "man, that's gonna be exciting when I get to do it"....the time is here and I AM excited.....glad to have you along for the ride.

LOL @ the coffin joke....I really wanted to fit deads and squats in and I've tried to move them around (squats first, deads last, etc) but this seems to work best for me. I get in and warmed up, then hit squats right away and then deads. I don't do too many warmups for deads as my legs and such are pretty warmed up. Now after this, my body is begging for me to leave, lol.

euclid

06-04-2011, 11:40 AM

Where's the damn pictures! I want some start-of-cut pics my man!

EDIT: I should have read your post and I would have learned that you'll have them up on Monday. Impatience! You're going to kill it, dude.

bballbrett5

06-05-2011, 10:23 AM

dontcha just hate people in the gym?

robertfah

06-06-2011, 07:09 AM

Saturday June 4, 2011 - 125 Days Remaining

Power Lower 82.5%

Squats - 82.5%
245lbs - 3x5

MTS Alt. Leg Extensions
100lbs - 3x8

SLDL - 82.5%
235lbs - 3x5

Standing Calf Raises
160lbs - 1x8
180lbs - 2x8

Seated Calf Raises (Leg Press Machine)
540lbs - 2x8

Alt DB Curls SS DB OH Extensions
40lbs/85lbs - 4x10

HS Preacher Curls SS HS Seated Tricep Pushdowns
90lbs/230lbs - 3x10

Cardio
Star Trac Bike
15m - Level 6

Longer workout than anticipated but was able to squeeze as much time out of LA as possible....was only able to get 15m of cardio in because they closed at 8 but at least it was something.

Back and legs felt good and overall this was a strong workout for me as I kept my rests to 60 seconds with the exception of the bigger lifts and SS.

Snagged some vid of squats and stiffs. Nothing too impressive but with 2 more weeks left before I have a PR week, I think I can beat my old PR on squats of 265x5. SLDL's are going nice as well but want to keep my form tight on these....if I get loose with them, so does my lower back and that's where all the injuries come in!

1 week in and diet and exercise has been solid. Hit my macros each day this week and felt I made solid food choices as well. Sometimes the weekends were a bit of a crap-shoot for me as far as macros went because we (my family) are so busy that we would eat out or I would miss a meal or two here and there. Not this time....I made sure I had enough food for the whole week and weekend and planned all my meals out. Looking to keep this trend going as long as I can.

Where's the damn pictures! I want some start-of-cut pics my man!

EDIT: I should have read your post and I would have learned that you'll have them up on Monday. Impatience! You're going to kill it, dude.
Pix are up my man.....and I hope you're right!

dontcha just hate people in the gym?
This one kid was all mad at me because he just decided to sit and wait for me to be done in the squat rack all of a sudden. He didn't ask me or say anything to me, just sat on an incline bench behind the rack watching me. Then, when I was done and unracking my weights, getting ready to do stiff-legs, he got up like he wanted to take over. I said I've still got more exercises to do but he's welcome to join if he's doing stiffs and he got all mad and walked away. I was like WTF? I may switch gyms and go to the one Paul and Adam use because it's a lot less crowded and not nearly as many pin-wheels in there!

Squats - 245x5
e4_kw-iGxhg

SLDL - 235x5
fTMd_tDa0Lk

I still don't know how to pose all that well but here are my progress pix for the week....comments/suggestions/critiques/side-jokes/laughter are all welcome!

http://i979.photobucket.com/albums/ae271/robertfah/6-5-2011/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-5-2011/frnt_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-5-2011/rear_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-5-2011/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-5-2011/quads1.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-5-2011/quads2.jpg

Weight at the time of these pix was 210.4.

Weight this morning is 211.4 and waist is at 35.75"

bballbrett5

06-06-2011, 06:02 PM

if i could offer a word on squats: i think you could be doing more sitting back and pushing your butt backward rather than having your knees come forward so much.

robertfah

06-07-2011, 07:55 AM

if i could offer a word on squats: i think you could be doing more sitting back and pushing your butt backward rather than having your knees come forward so much.

I agree...I feel like when I am just starting to come up, the weight is on my heels but about mid-way through, I feel a "shift" of that and it then feels like it's in the middle/top part of my foot. Definately not on the toes though. I used to feel it like that and have been working on that since. But here's a vid of trying to explain it better:
893VGp3NSzg

adamjohn32

06-07-2011, 08:04 AM

I agree...I feel like when I am just starting to come up, the weight is on my heels but about mid-way through, I feel a "shift" of that and it then feels like it's in the middle/top part of my foot. Definately not on the toes though. I used to feel it like that and have been working on that since. But here's a vid of trying to explain it better:
893VGp3NSzg

after watching the vid, I agree with brett. you should start the movement by moving the butt back and then down. Also, you should try to drive with your hips when pushing up. i've recently been working on this, takes some time to get used to but can definitely feel a difference.

Not sure if you've seen any of the Mark Rippetoe vids, but here's one I watch every once in a while to remind of proper squat form, especially hip drive.

yha2XAc2qu8

robertfah

06-08-2011, 07:43 AM

Tuesday June 7, 2011 - 121 Days Remaining

Power Upper 90% - sorta

Low Incline DB Press - 90%
100lbs - 1x5
100lbs - 1x4
100lbs - 1x5

Supported DB Row - 90%
80lbs - 3x5

DB Shoulder Press - 90%
80lbs - 3x5

Incline DB Curls
45lbs - 2x6

HS Tricep Pushdowns
250lbs - 2x10

HS ISO Front Lat Pulldown
80lbs - 3x10

Cardio
Life Fitness Bike
20m - Level 6

It's amazing how a different gym can change the pace of a workout. I went to a different LA Fitness last night (where I usually go to meet up with Paul and Adam) and I was able to get this workout done, including cardio, in 1.5 hours. This would have taken me 2+ hours at my other gym because it's SO packed there. But last night I looked around at 9pm and there was only a handful of people on the floor...it was nice to be able to use the machines/benches that I needed and get done fairly quickly.

I did see Paul and Adam there but they were doing legs while I was doing upper body. It helped though as I got a spot from both on two different sets.

I think I used my 100% numbers on bench last night. I never really knew what my 5RM was on this so I did a calculation and it said it would be 110 but I think that will be a bit too much. I'll probably keep it at 100's next week as well then go for broke on PR week. I think I could have gotten 100 for 5 on that second set but I just didn't rest enough. The 3rd set went up easier and Adam only had to help a little at the end.

All is goooood though as I'm feeling really good lately. Diet has been spot-on as well as exercise. Tonight the B's are on and then I'll be back at it on Thrusday. I may meet up with Adam and even though he'll be doing something entirely different, we can still shoot the breeze and catch a spot now and then.

after watching the vid, I agree with brett. you should start the movement by moving the butt back and then down. Also, you should try to drive with your hips when pushing up. i've recently been working on this, takes some time to get used to but can definitely feel a difference.

Not sure if you've seen any of the Mark Rippetoe vids, but here's one I watch every once in a while to remind of proper squat form, especially hip drive.

I have seen this vid before but always forget to do this. I was a bit unsure of "knees coming forward" and what this meant, but once you showed me last night, it made perfect sense. Hopefully tomorrow we can meet up and go through a few on my hyper leg day.

deltpecx

06-08-2011, 08:10 AM

Cardio
Life Fitness Bike
20m - Level 6

Pray tell what is this..cardio...?:confused:

Did I miss something? Has the cut begun?

robertfah

06-08-2011, 10:12 AM

Pray tell what is this..cardio...?:confused:

Did I miss something? Has the cut begun?

HAHA....yeah, chit got real last week! I'm on full diet/cut mode from here on out. Cardio is @ 3x a week, 20m LISS sessions for now and we'll adjust that as needed.

RUBICON19

06-08-2011, 12:27 PM

HAHA....yeah, chit got real last week! I'm on full diet/cut mode from here on out. Cardio is @ 3x a week, 20m LISS sessions for now and we'll adjust that as needed.

Here we go!

bballbrett5

06-08-2011, 05:55 PM

so does paul setup your full diet and program and adjust as he sees fit?

adamjohn32

06-08-2011, 07:34 PM

euclid

06-09-2011, 05:32 AM

I'll be hitting the colonial gym tomorrow, shooting for 7:30-ish. Shoot me a text to let me know if you'll be there so I can be on the lookout.

B's almost have game 4 wrapped up (hoping I did not just jinx it lol)

That was a great game last night. From Ryder's beautiful shot, to Thomas protecting the net - this is playoff hockey! Would have loved to have seen McQuaid throw the fists, though...

robertfah

06-09-2011, 06:21 AM

Here we go!
you know it buddy!

so does paul setup your full diet and program and adjust as he sees fit?
Yes and no....yes as in he's setup my caloric intake for workout days, non-workout days and refeed days and yes to my program....but no to my diet as to what I can eat. So long as I eat clean and make healthy choices and stay within my daily macro limit, I'm able to eat what I want, for now. I'm sure as time goes on and we hit some walls that may change but I don't expect it to too much. Paul also let's me do my own thing with the program. He's laid it out and all but gives me the flexibility to pick which exercises I like and I'm most confortable with.

I've been picking his brain for the past 2 years on diet and exercises so he knows I'm pretty controled with the things I do.....and if I don't know something or think something is right, I just ask him and he can set me straight.

I'll be hitting the colonial gym tomorrow, shooting for 7:30-ish. Shoot me a text to let me know if you'll be there so I can be on the lookout.

B's almost have game 4 wrapped up (hoping I did not just jinx it lol)

That was a great game last night. From Ryder's beautiful shot, to Thomas protecting the net - this is playoff hockey! Would have loved to have seen McQuaid throw the fists, though...

No jinxing pal...B's played SOLID last night....we need 2 more games like that from them.....just 2 more. I too wish McQuaid would have thrown-down last night as well. As the announcers said, "he's one tough hombre" and knows how to handle himself very well.

I'll send you a text later to let you know if I'll be at colonial or not. Gotta arrange it with my wife who is working late tonight.

Hyper legs tonight and weight is still dropping....plus today is my refeed day so I'm anticipating some some weight-loss this weekend....probably the most by Monday morning.

adminJaxon

06-10-2011, 06:41 AM

Awesome freaking db bench my man!

I hear ya on the new gym thing, it's almost like going into a new type of candy store and seeing what goods there are to motivate you, LOL

that's cool that you were able to have trusted spotters as Paul and Adam, it's alway great to know someone's got your back

robertfah

06-10-2011, 12:54 PM

Thursday June 9, 2011 - 119 Days Remaining

Hyper Lower

Squats
Worked on Form:
185lbs - 2x10
135lbs - 2x10
95lbs - 5x10*

Deadlifts
225lbs - 3x10

Nautilus Leg Extensions
135lbs - 3x15

SLDL
185lbs - 3x10

Leg Curl SS Standing Calf Raises
115lbs/140lbs - 3x12

Got to work with Adam last night on my squat form. I had no idea what him and brett were talking about when they mentioned my knees moving forward until Adam showed me and then it made perfect sense. So I worked on form for a long time...probably 30 minutes. I started off with some moderate weight and then kept backing it down until I got really comfortable. The 95lbs sets were done with 3s negs and 2s positives.....I was mainly focusing on how I was lowering myself and coming out of the hole. After the 2nd set of these, I was feeling more comfortable. Still lots of work to do with them but they're improving.....I'll try to snag some vid tomorrow and get some more feedback.

The rest of the workout went fairly good. I was pretty exhausted from concentrating so hard on squats and then deads that the rest seems easy...LOL. Thanks again for the help Adam.

Friday June 10, 2011 - 118 Days Remaining

Hyper Upper

Low Incline DB Press
65lbs - 3x10

HS ISO Decline Press SS HS Pullovers
100lbs/200lbs - 3x10

Low Incline Fly SS Supported DB Row
50lbs/45lbs - 3x12

Weighted Stretch
45lbs - 54 seconds

Low Cable Rows
135lbs - 3x15

Front Lat Pulldowns
105lbs - 3x15

DB Shoulder Press SS DB Shrugs
60lbs/75lbs - 3x10/15

Nautilus Side Laterals
95lbs - 3x12

DB Front Laterals
25lbs - 2x12

Ab Cable Crunches
90lbs - 3x15

HS MTS Ab Crunches
20lbs - 4x20

Cardio
Star Trac Bike
20m - Level 6

Got to the gym really early this morning and was able to get a good workout in. I'm still a little ticked at how packed the LA Fitness is at Waterford Lakes but oh well.

Things felt solid and lifts felt strong. Woke up this morning @ 210.6 and that's a day after my refeed....so come sunday or monday I should be at a new low.

Power lower tomorrow and looking forward to killing legs again!

Awesome freaking db bench my man!

I hear ya on the new gym thing, it's almost like going into a new type of candy store and seeing what goods there are to motivate you, LOL

that's cool that you were able to have trusted spotters as Paul and Adam, it's alway great to know someone's got your back
yeah, having Adam and Paul to train with every now and then has really helped me.....as you've said, it's good to know when you've got a good spot!

bballbrett5

06-10-2011, 05:28 PM

very smart to first understand the squat then give it proper attention. will pay HUGE divdends in the long run

robertfah

06-11-2011, 07:15 PM

Saturday June 11, 2011 - 117 Days Remaining

Power Lower

Squats
Worked on form.

MTS Alt. Leg Extensions
100lbs - 3x8

SLDL
Skipped

Standing Calf Raises
180lbs - 3x8

Alt DB Curls SS DB OH Extensions
45lbs/70lbs - 4x10
45lbs/85lbs - 4x10

HS Preacher Curls
90lbs - 3x10

HS Seated Tricep Pushdowns
230lbs - 3x10

Cardio
Star Trac
20m - Level 7

This was kind of an off day because of my back. I woke up with my lower back pretty tender so I didn't want to test it. I worked on form for a little while but stayed away from anything that was going to put pressure on that area and cause more soreness tomorrow.

Snagged a vid of some squats....I'm still on the fence about these and not too sure how they are supposed to feel. Most of these felt ok, I felt I should have been driving with my hips a little more but when I do that, I really feel my lower back tightening up and all the pressure being on it instead of my legs. I was looking down on some of the reps to see where my positioning was and if I was getting it right. Sometimes it felt good, sometimes it didn't.

mI7lcq1D2zs

Lemme have your opinions, if you please. Need to figure this out sooner or later.

Progress pix will come tomorrow or Monday, but I feel a whole new low coming on!

very smart to first understand the squat then give it
proper attention. will pay HUGE divdends in the long run
I agree.....when Paul corrected my form with benching, it made all the difference in the world and I have been able to lift more because of it.....plus my chest is actually SORE now after my workouts, unlike before.

fittofattofit

06-12-2011, 01:01 AM

bballbrett5

06-12-2011, 10:57 AM

form was definitely better...just stick with it. i'd say it took me a good year to fix my squat; you already made great strides in the difference of two sessions

robertfah

06-13-2011, 06:29 AM

Once again pushing some heavy bench dumbbells now and nice DB supported rows.
It's good to see you focus on the squatting form - I've been trying to get that kick back with the butt and prevent my knees shifting forwards for months now. One of the problems is that a lot of us have tight hamstrings, and when you keep your knees straight it makes you realise how 'tight' you are. I can barely get to parallel now and have a lot of remedial stretching to do.

Still looking big in your pics - I think that it's when you hit 200 that you will really notice a difference in definition

Thanks Fit, I noticed on your log you've been doing the same and truth be told, I never thought I had good form on squats so I'm glad I was able to get some vid and get some comments (LA Fitness is pretty weird about people shooting video, so it's hard to do at times).

Here's to hoping that this fluff flies off and some definition starts to show!

form was definitely better...just stick with it. i'd say it took me a good year to fix my squat; you already made great strides in the difference of two sessions
Thanks Brett...'preciate the comments. At this stage, I've been lifting for 2 years now and to me, it's all a learning process. I feel there's some exercises that I am focused in on and can really feel the muscle being worked, nothing else. And then there's other exercises that I just can't seem to grasp right but am working on. It takes time and I'll get it eventually. Thanks again though for the comments; much appreciated.

Woke up this morning with a new low, 209.0 and waist at 35.5"....feeling good too. Starting this week, Fat will be decreased from 70 to 60. Here's some progress pix for this past week:

http://i979.photobucket.com/albums/ae271/robertfah/6-12-2011/rear_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-12-2011/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-12-2011/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-12-2011/frnt_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-12-2011/quads.jpg

Back is still tender from last week....I think I over did it on Deads last week....the good thing is I won't hit back until Thursday so I'll have some time to rest it. B's are on tonight in a must win game 6....at home. Here's for hoping they can pull it off!

deltpecx

06-13-2011, 07:26 AM

What was your weight at the start of this cut?

robertfah

06-13-2011, 07:37 AM

What was your weight at the start of this cut?

212.6....I meant to put that in the first thread but I realize now that I forgot....oppps!

RUBICON19

06-13-2011, 05:31 PM

Come On Bs!!!!

bballbrett5

06-13-2011, 05:40 PM

maybe the posing is better or something, but the back seems to have somehow made rapid improvements. if the posing is the same...what's your secret?!?!? haha

robertfah

06-13-2011, 07:48 PM

Come On Bs!!!!

With 9 minutes to go and us up 5-1, it's looking goooooooood buddy!!! Place is going BONKERS!

euclid

06-14-2011, 03:55 AM

With 9 minutes to go and us up 5-1, it's looking goooooooood buddy!!! Place is going BONKERS!

I knew that game was sealed when whats his face from the Canucks got taken out early and the fans were chanting "Boston" the whole time... Hhahaha. Only in Philly and Boston do the fans not give one **** if a hurt player on the opposing team gets up off the ice. Can't wait for game 7!

robertfah

06-14-2011, 05:41 AM

maybe the posing is better or something, but the back seems to have somehow made rapid improvements. if the posing is the same...what's your secret?!?!? haha
Not too sure b....probably just hit the pose right (and trust me, I don't know what "right" is so it was a WAG on my part). My upper back seems to lean out a bit quicker than the rest of me so maybe there is some changes happening....either way, thanks for the props!

I knew that game was sealed when whats his face from the Canucks got taken out early and the fans were chanting "Boston" the whole time... Hhahaha. Only in Philly and Boston do the fans not give one **** if a hurt player on the opposing team gets up off the ice. Can't wait for game 7!
HAHA....I was thinking the same thing when it happened....either Vancouver was going to come out flying after that or be flat....and they were flat. I'm so glad we chased Luongo....after all those rude-a$$ comments he made and stuff, it was only fitting. Here's an awesome article on ESPN about it:

http://sports.espn.go.com/boston/nhl/columns/story?columnist=macmullan_jackie&id=6659167 ('http://sports.espn.go.com/boston/nhl/columns/story?columnist=macmullan_jackie&id=6659167')

Pause the video and just read the article.....it's a good read.

FrmrHoss

06-14-2011, 08:18 AM

Wow... been a while since I've stopped in and looking big, in the good knid of way. I think you're going to be really pleased with yourself when this cut is done man... and I'm very jealous of your even fat distribution :)

fittofattofit

06-14-2011, 10:07 PM

Your waist is definitely leaner in the new pics and there's more definition in your quads, even over the week. And your shoulders are looking huge as well!
You are going to look huge after shedding a few more pounds

robertfah

06-15-2011, 06:43 AM

Tuesday June 14, 2011 - 114 Days Remaining

Power Upper 100%

Low Incline DB Press - 100%
100lbs - 3x5

Supported DB Row - 100%
85lbs - 3x5

DB Shoulder Press - 100%
85lbs - 3x5

HS ISO Front Lat Pulldown
80lbs - 3x10

Incline DB Curls SS HS Tricep Pushdowns
45lbs/250lbs - 2x7/2x10

Cardio
Life Fitness Bike
20m - Level 6

100% upper workout last night and I was happy to get 100x5 for all 3 sets alone. Adam was there for the last set but I was able to get them up alone. Even the shoulder presses felt really strong so I'm happy with the results and look forward to next week which is PR week and setting some new PR's!

Off tonight and it's game 7 of the Stanely Cup Finals......just 1 game Boston....come on, bring yer all!

Wow... been a while since I've stopped in and looking big, in the good knid of way. I think you're going to be really pleased with yourself when this cut is done man... and I'm very jealous of your even fat distribution :)

Your waist is definitely leaner in the new pics and there's more definition in your quads, even over the week. And your shoulders are looking huge as well!
You are going to look huge after shedding a few more pounds
Thanks guys....works being done so time to show some of it off! 'Preciate the support!

euclid

06-15-2011, 06:46 AM

Dude. Beastly incline DB press #'s!!

I want your cut to be like 2 months down the road already.

Big game tonight buddy!

adamjohn32

06-15-2011, 08:35 AM

very impressed with your pressing last night robert. 85's on shoulder DB press after 100's on incline press is not joke.

bballbrett5

06-15-2011, 04:51 PM

damnnnn BEAST

RUBICON19

06-15-2011, 08:08 PM

WOOOOOOOOOOOOOOOOOO!!!!!!
Can you believe it!?!?!?!?!
I am soo PUMPED

robertfah

06-15-2011, 08:21 PM

yes yes yes!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

robertfah

06-16-2011, 05:33 AM

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc6/254852_193393267378127_100001223644181_562260_3583 974_n.jpg

http://i979.photobucket.com/albums/ae271/robertfah/Capture.png

This is so unbelievable, really......39 years since ouir last cup win.....I was born just over a year after they won it last so this is so an awesome site for me. To be able to say I've seen all my hometown sports teams win championships is something else. I've always been a die-hard Bruins fan and this will make my trip up there even better in the coming weeks. I don't think I slept much last night, probably 3 hours at best....was too busy watching all the post-game interviews and locker room celebrations. Really awesome!

fltallpaul

06-16-2011, 07:06 AM

Look what you started....

http://i.huffpost.com/gadgets/slideshows/29808/slide_29808_293154_huge.jpg

Just waiting for the Boston Riots as well.

deltpecx

06-16-2011, 07:56 AM

Impressive pressing in here!

robertfah

06-16-2011, 09:56 AM

Dude. Beastly incline DB press #'s!!

I want your cut to be like 2 months down the road already.

Me too as I'm seeing the small changes every week....from pants fitting looser to slight changes in my physique. It's exciting to see and am looking forward to more of it.

very impressed with your pressing last night robert. 85's on shoulder DB press after 100's on incline press is not joke.

damnnnn BEAST

Impressive pressing in here!

Thanks guys...just trying to keep up with the Jones'

Look what you started....

Just waiting for the Boston Riots as well.
Even if they lost, Boston wouldn't have rioted.....too classy for that....but hey, 39 years is a WHOLE lot to celebrate....woo-hoo!

annemarie_DJ

06-16-2011, 10:19 AM

Hey congrats on excellent progress. When is this trip of yours? Trip or no trip, I think you're in this for the long haul. It's all about lifestyle.

Ugh... I don't even want to think about the riots. How stoopid. Today I'm ashamed to be a Canucks fan. :eek:

fltallpaul

06-16-2011, 01:56 PM

pretty funny

Pxu2-Ts4AWM&sns=fb

bballbrett5

06-16-2011, 05:30 PM

haha congrats man! the good guys won in both bball and hockey

robertfah

06-17-2011, 07:43 AM

Thursday June 16, 2011 - 112 Days Remaining

Hyper Lower

Squats - Form Work
Bar - 2x10
95lbs - 2x10
135lbs - 3x10

Front Squats
95lbs - 2x10
135lbs - 1x10

Nautilus Leg Extensions
135lbs - 3x15

Back Extensions
BW - 3x12

Leg Curl SS Standing Calf Raises
110lbs/140lbs - 4x12

Seated Calf Raises
180lbs - 2x8
225lbs - 2x8

Cardio
Life Fitness Bike
20m - Level 6

I have decided to stay away from the things that really put a lot of strain on my lower back until I have made some improvements in that area. I feel this is a weak area and causing some form issues with Squats and SLDL. I met up with Paul and Adam last night and Paul gave me a few pointers with squats so I worked on those instead of trying to push heavy weight with sh!tty form. I also added Front Squats as well. I remembered doing these with our GVT and I enjoyed them a lot. I find no pressure on my back when I do these and my quads are on fire afterwards...although I don't know why it looks like I'm doing them 100mph, lol.

Back Extensions are temporary until I can get good form on Good Mornings, then I will switch to those to really get my lower back strong. It's funny how I am learning how all this comes together and no muscles should be neglected.

Tonight is Hyper Upper and I hope to get this training in. I may have to squeeze out a double session tomorrow though. Woke up this morning at 207.2.....a day after my refeed....Looks like another new low for Sunday!

Vidz are for fun/form check so all comments/critiques welcome.

Squats
MZJuDbzOFQU

Front Squats
MwjhXrl3k8o

Hey congrats on excellent progress. When is this trip of yours? Trip or no trip, I think you're in this for the long haul. It's all about lifestyle.

Ugh... I don't even want to think about the riots. How stoopid. Today I'm ashamed to be a Canucks fan. :eek:
Our trip is in October....we are trying to finalize a spot within the next week or so but we are looking at Negril and a few others. I really want Beaches at the Turks & Caicos but it's SO expensive for 5 of us to go.

Those are Canuck fans either....they were anarchists dressed in Canuck jerseys looking for trouble. There's always an extremist somewhere that ruins it for everyone. The true fans are the ones who were in the arena or watching and cheering. One amazing site that I will always remember from this series is the crowd sining the Canadian Anthem. I got goosebumps EVERY time I watched it. I thought it was the most amazing this to see and thought it was really cool that Mark Donnelly stopped singing and encouraged the crowd to take over.....truely an amazing thing.

6j5ucKaBtR4

pretty funny

Pxu2-Ts4AWM&sns=fb
I was laughing SO hard (or haaaad) at the gym last night watching this while doing cardio.....funny stuff.

haha congrats man! the good guys won in both bball and hockey
yeah buddy!

bballbrett5

06-17-2011, 05:28 PM

thom2355

06-19-2011, 11:45 AM

Cannot really comment on the back squats. I use a wider stance with more of a powerlifter approach. It seems like you are using a closer stance with a lot more forward knee movement than I like. Form differs based on your build and what your goal is. Did not look terrible at all though.

I would agree with Brett though. If you bury those front squats a little more, you will get more out of the movement. Not that you are squatting really shallow, but most front squats I see are absolutely buried. I shouldn't comment too much though because I do not routinely perform front squats.

robertfah

06-20-2011, 06:40 AM

form looks pretty good on both! dude that's not light weight with fronts...maybe you're one of those who just does better with fronts (not to discourage you from back squats), though you maybe could have gone a touch lower on the fronts

Cannot really comment on the back squats. I use a wider stance with more of a powerlifter approach. It seems like you are using a closer stance with a lot more forward knee movement than I like. Form differs based on your build and what your goal is. Did not look terrible at all though.

I would agree with Brett though. If you bury those front squats a little more, you will get more out of the movement. Not that you are squatting really shallow, but most front squats I see are absolutely buried. I shouldn't comment too much though because I do not routinely perform front squats.

Thanks guys....I hadn't done Fronts in about a month, so it took a little bit of getting used to again. Hams were a little tight for sure. I think as the weeks go on I can improve flexibility and get lower as recommended.

Paul mentioned the same thing about me doing Fronts instead of backs. They tend to come easy to me so it's something I'm gonna try for a while and see how it goes.

adminJaxon

06-20-2011, 06:50 AM

Awesome job in here Robert :) aside from pressin big numbers on chest and shoulders I'm diggin the front squats approach you are taking. When I incorporated them into my routine good things happened! keep up the awesome work man!

robertfah

06-20-2011, 06:58 AM

Friday June 17, 2011 - 111 Days Remaining

Hyper Upper

Low Incline DB Press
65lbs - 3x10

HS ISO Decline Press SS HS Pullovers
100lbs/200lbs - 3x10

Low Incline Fly SS Supported DB Incline Rows
50lbs/45lbs - 3x12

Weighted Stretch
45lbs - 54 seconds

HS ISO Low Rows
70lbs - 3x15

Front Lat Pulldowns SS Nautilus Side Laterals
105lbs/95 lbs - 3x15

DB Shoulder Press SS DB Shrugs
60lbs/80lbs - 3x10/15

DB Front Laterals
25lbs - 2x12

Don't know if my conditioning is off or it's the lack of sleep, but these workouts seem to be getting longer and longer....probably the lack of sleep but, whatever. Lovin' this workout as my chest always seems to be sore the next day and I get a good pump from the chest/back combination.

Sunday June 19, 2011 - 109 Days Remaining

Power Lower

Front Squats
185lbs - 3x5

MTS Alt. Leg Extensions
110lbs - 3x8

SLDL
135lbs - 3x10

Standing Calf Raises
200lbs - 3x8

Seated Calf Raises
135lbs - 2x8

Alt DB Curls SS DB OH Extensions
45lbs/85lbs - 4x10

EZ Bar Preacher Curls SS HS Seated Tricep Pushdowns
60lbs/230lbs - 3x10

Cardio
Star Trac
20m - Level 7

Father's Day workout in the early morning....blah! I like working out in the mid-day/evening when I have eaten more and feel "awake". My Novem helps alot, lol.

Changed things up a bit and went with Front Squats as my power movement. I feel more comfortable with these and will be using these going forward to try to make some progress. I felt no tension on my back while doing these so that is a great sign. I went light on SLDL just to feel them in my hams and trying to not put tension on my back.

Another week in the hole and so is another pound. Woke up Sunday morning at 207.8....here's this weeks pix:

http://i979.photobucket.com/albums/ae271/robertfah/6-19-2011/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-19-2011/rear_dbl2.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-19-2011/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-19-2011/frnt_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-19-2011/quads.jpg

Bumping the cardio to 25m for 3 days....keeping my body guessing!

This is PR week for me and I'm gonna try to get with Paul and Adam tonight for my Chest, Shoulders, and Back PR. Hopefully we can shoot a vid or two but we'll see.

euclid

06-20-2011, 07:18 AM

Pardon my language, but your legs are leaning the **** out!

Each new set of progress photos I can CLEARLY see a difference man. You are killing it!

fittofattofit

06-20-2011, 08:57 AM

Pardon my language, but your legs are leaning the **** out!

Each new set of progress photos I can CLEARLY see a difference man. You are killing it!

^^^^^^ this!
And getting more mass - huge 'teardrop' in the making!

bballbrett5

06-20-2011, 05:34 PM

waist looks smaller on the FDB. keep it up!

thom2355

06-20-2011, 06:01 PM

Your progress is very evident. Very nice work.

robertfah

06-21-2011, 05:25 AM

Monday June 20, 2011 - 108 Days Remaining

Decline Bench
135x12
155x10
185x10x2
205x5
225x5
245x5

DB Low Incline Press
70x8
80x6
90x5

HS ISO Flat Bench
70x8x3

Cybex Machine Fly
50x12x3

Leg Raises
BWx10 - 5 sets

Decline Crunches
BWx6 - 8 sets

Cardio
Life Fitness Bike
25m - Level 8

Met up with Paul last night and did a few things outside the norm. I was thinking of having a PR week but my body told me to ease up. Between the Stanley Cup playoffs and everything else, I've only managed to get 4-5 hours sleep the past 2-3 weeks (even on weekends believe it or not), so it was time to take it down a notch and go easy.

We kept the pace fast and still got a good pump. Felt good to go all out on a few sets while also feeling the burn on some others.

Resting tonight and then back at it on Wednesday.....narrowing down our vacation spot and hopefully will have it booked within a week. Just trying to get in touch with the IRS to see where my damn refund check is!!!!

Pardon my language, but your legs are leaning the **** out!

Each new set of progress photos I can CLEARLY see a difference man. You are killing it!

^^^^^^ this!
And getting more mass - huge 'teardrop' in the making!

waist looks smaller on the FDB. keep it up!

Your progress is very evident. Very nice work.

Thanks guys....I'm doing my part to try to make this happen. This will be a great learning process for me as I will be able to get a good feel for how my body loses weight over a long period of time. Thanks again for the comments....sometimes it's hard to see these things when we stare and judge ourselves in the mirror day in and day out.

adminJaxon

06-21-2011, 07:01 AM

bballbrett5

06-21-2011, 05:39 PM

very strong on the decline my man

robertfah

06-22-2011, 05:27 AM

legs are def leaning out! quads FTW!! great job Robert :)

that is good thinking listening to your body about not hitting any pr's this week. You'll know when you're ready. If you're hurt, the only PR you'll get is number of day's away from the gym, YUCK!
Yeah, that's no PR that I want on my record, lol.

very strong on the decline my man
They are getting there. I think we are going to use these as our power movements next PHAT session, so I'm hoping to see that number increase. But they felt good for not doing them in over a month.

Refeed day today and then hitting the gym later this evening. Hoping to utilize some extra energy and get a solid workout in.

annemarie_DJ

06-22-2011, 09:35 AM

Love the vids ! Youtube and your own. Interesting about your lower back issues. That is my weak area as well. I'm going to increase work on my entire core in the coming weeks. Front squats work great, but are really hard to manage, I find. I like the front hack squat machine for this reason. Your pics are great. Nice progress!!! Legzoids!

robertfah

06-23-2011, 05:04 AM

Wednesday June 21, 2011 - 106 Days Remaining

Back & Traps

HS ISO Front Lat Pulldown
45lbs - 2x12
90lbs - 1x8
115lbs - 3x6

WG Pullups
BW - 5x5

HS Pullovers
180lbs - 2x8
90lbs - 1x12

HS ISO Low Lateral Row
70lbs - 3x10

DB Shrugs
90lbs - 1x12
100lbs - 2x12
110lbs - 5x12

Paul and I hit some back & traps last night and had a fast, but good session. I'm glad I was able to do this because I had some questions in regards to my form on a couple machines and Paul helped me out....making a world of difference with each. I was kinda all over the place as far as reps and sets...I just wanted a good burn while trying to move somewhat heavy weight.

Weight is only up 1/2 pound after refeed day (208.4 this morning) so all good signs that more weight will be lost this weekend. Tomorrow I am off work so I'll hit the gym around 10:30am and then it's off to dinner and massages with my wife....I SO enjoy these nights with my wife....it's some quiet time away from the kids and quality time for her and I.

Love the vids ! Youtube and your own. Interesting about your lower back issues. That is my weak area as well. I'm going to increase work on my entire core in the coming weeks. Front squats work great, but are really hard to manage, I find. I like the front hack squat machine for this reason. Your pics are great. Nice progress!!! Legzoids!
Thanks AM....I find if I work my lower back and core on days that I don't use them as much (ie. not back days, lol) then I get better results. It's going to take some time to strengthen it up but it's been long overdue for me. Thanks for your kind words, I'm hoping to make progress each week and come in 15 weeks from now sitting lean!

bballbrett5

06-23-2011, 05:01 PM

dinner and massages? DAMN

robertfah

06-24-2011, 10:45 AM

Friday June 24, 2011 - 104 Days Remaining

Shoulders & Triceps

DB Shoulder Press
55lbs - 1x8
70lbs - 1x5
80lbs - 1x5
90lbs - 2x5 - PR
50lbs - 1x17

Life Fitness Lateral Raises
80lbs - 1x12
100lbs - 1x10
120lbs - 3x8

Tricep Pushdowns SS DB Front Raises
100lbs/15lbs - 1x15
130lbs/15lbs - 3x15

HS Seated Tricep Pushdowns SS Back Extensions
180lbs - 3x20 / BW - 3x12

Large Swiss Ball Crunches
BW - 4x25

Side Crunchie Thingies
BW - 3x12

Torso Rotations
70lbs - 3x15 - each side

Cardio
Life Fitness Bike
25m - Level 8

I didn't go into the gym intending on hitting any PR's but shoulders felt so good during warmup that I had to try it....and I'm glad I did. I probably could have gotten 1 more set with some help but I am pleased with the 90's. No neck discomfort or upper back pain either, which is a great sign for me. I used to get some neck pain from straining my neck while doing these, but since using the high back bench and giving it a slight angle, it's made all the difference in the world.

Finished off the day with some abs and cardio. The "Side Crunchie Thingies" are my attempt to do obliques on the back entension bench. I have no clue WTF they are really called so I just made up some name, lol. Core felt really tight after hitting abs and I"m hoping to do this more.

I'm off the rest of the day and then it's dinner and massages for the wife and I. Not too sure what I am doing tomorrow as far as the gym goes, probably legs.

dinner and massages? DAMN
Yeah, this is something we try to do once a month. It gives us a night to each other and the massages have helped some of my problem areas on my upper back and neck.

fittofattofit

06-24-2011, 11:35 PM

Friday June 24, 2011 - 104 Days Remaining

Shoulders & Triceps

DB Shoulder Press
55lbs - 1x8
70lbs - 1x5
80lbs - 1x5
90lbs - 2x5 - PR
50lbs - 1x17

Really getting strong with all your lifts now
245 for reps on the decline bench, and 90s for the shoulder presses are serious weights!
Way to go!!

deltpecx

06-25-2011, 08:14 AM

DB Shrugs
90lbs - 1x12
100lbs - 2x12
110lbs - 5x12

110s.....Very Nice!!!!!

RUBICON19

06-25-2011, 10:12 AM

Nice new PR!!!

RUBICON19

06-25-2011, 10:15 AM

Regarding pics:
Waist looks tighter. Lats look wider. Back shot is $!

bballbrett5

06-25-2011, 02:16 PM

90s. fuark. dude you're getting crazy strong righ tnow

robertfah

06-27-2011, 07:08 AM

Really getting strong with all your lifts now
245 for reps on the decline bench, and 90s for the shoulder presses are serious weights!
Way to go!!
Thanks Fit...I'm trying to keep my strength up as I lose the weight. I'm really blocking out all the "mental" things I hear like "oh you'll lose strength while cutting", etc. I'm just focused on losing weight and getting stronger in the process right now.

110s.....Very Nice!!!!!
Thanks DP, although now that I look back on it I made a typo....those were 110's for 5 sets of 15, not 12!

Nice new PR!!!

Regarding pics:
Waist looks tighter. Lats look wider. Back shot is $!
Thanks Randy! Much appreciated! Really motivated by these comments so thanks a bunch!

90s. fuark. dude you're getting crazy strong righ tnow
Stronger is the name of the game right now....I refuse to give in!

robertfah

06-27-2011, 07:24 AM

Saturday June 25, 2011 - 103 Days Remaining

Front Squats
155lbs - 3x10

MTS Alt. Leg Extensions
110lbs - 3x8

Lying Leg Curls SS Standing Calf Raises
110lbs/180lbs - 3x12

Cardio
Star Trac Bike
25m - Level 6

Short day for me on Saturday...I just wanted to go through some leg movements and not strain too hard. Although I was feeling after those fronts.....need to adjust my weight a little on those.

So Friday night the wife and I had a great time at dinner then massages. We ate at Stonewood and I really enjoyed their food. I got the Steak & Fish combo and was expecting about 3oz of each but to my surprise, I got about 8oz of each! So my wife and I split a flatbread appetizer and that meal. About 2 hours later we hit the massage place and it was the perfect way to end the night. Nice and relaxed!

Here's some pix from the night:

Appetizer (grilled chicken, feta cheese and baby spinach and a balsamic reduction sauce):
http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/flatbread.jpg

Dinner (Italian Herb Encrusted Grouper with Filet Mignon tips):
http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/grouper.jpg
http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/steak.jpg

No dessert incase anyone was thinking it! I really didn't even touch the potatoes or rice....just ate enough to add flavor to the fish & steak.

Here's this week's progress pix:
http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/rear_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/frnt_dbl.jpg

http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/quads.jpg

Weight at the time of these pix was 207...this morning it's 206.6....that's another 1.4lbs gone since last week. Diet is feeling good and I was tested pretty heavily last week with it but made great choices, imo. Pants are fitting looser (is that a word?) and almost ready to go up another notch on the belt. Waist is a shade about 35.5" right now.

Looking to start a new round of PHAT tonight so it's back to the grinder!

bballbrett5

06-27-2011, 04:34 PM

ah dammit the one place i thought i was safe from food pr0n

robertfah

06-28-2011, 06:43 AM

Monday June 27, 2011 - 101 Days Remaining

Power Upper

Decline Bench
185lbs - 5x5

T-bar Rows
100lbs - 5x5

HS ISO Front Lat Pulldowns
90lbs - 3x8

DB Incline Press
70lbs - 3x8

BB Curls
105lbs - 1x6
85lbs - 1x8

Smith Shoulder Press
100lbs - 5x5

Close Grip Bench Press
135lbs - 2x8

Cardio
Life Fitness Bike
25m - Level 8

Met up with Paul and Adam last night and had a solid workout. The pace was fast and we basically didn't stop unless we were waiting for each other to finish or for a piece of equipment, which wasn't that often.

Off tonight and then legs on Wednesday.....the fun never stops!

ah dammit the one place i thought i was safe from food pr0n

Laughing in my best Jabba-the-Hut voice:
http://www.amatosauce.com/wp-content/uploads/2009/07/38jabba.jpg

adminJaxon

06-28-2011, 06:50 AM

Lookin good Robert :) back is WIDE and quadz are lookin lean!

nice pr0nz too! That pizza sounds dam fine!

fltallpaul

06-28-2011, 09:46 AM

Great work buddy...one day at a time.

tonsti

06-28-2011, 12:09 PM

Rippin it up broski!Love it :) Grub looks good to. Hope your week stays strong !

bballbrett5

06-28-2011, 05:54 PM

what time at night do you guys train?

fittofattofit

06-29-2011, 04:22 AM

http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/rear_dbl.jpg

Another good upper body session and the new pics are starting to show loads more thickness and definition in your back. Shoulders and arms are looking huge as well in this pose!

robertfah

06-29-2011, 09:29 AM

Lookin good Robert :) back is WIDE and quadz are lookin lean!

nice pr0nz too! That pizza sounds dam fine!

Rippin it up broski!Love it :) Grub looks good to. Hope your week stays strong!

Thanks guys....SOOO motivated right now....I'm only doing weekly pix so that Paul can see them and make any adjustments necessary but I figured I'd throw them up so I can look back on them at some point and see where I once was.

Great work buddy...one day at a time.
Thanks Paul....diet has been in full effect and mentally I'm dialed in. I've been to birthday parties, movies, etc. and haven't cheated once. Too motivated to see my progress halted.

what time at night do you guys train?
When I meet up with Paul and Adam it's usually 7:30. But my other nights it's later, about 8-8:15ish.

Another good upper body session and the new pics are starting to show loads more thickness and definition in your back. Shoulders and arms are looking huge as well in this pose!
Thanks fit, much appreciated. I've got a ways to go to get to your level of lean, but I'm working at it!

robertfah

06-29-2011, 11:50 AM

Saw this posted on Layne's FB....talk about motivation for tonight!

Sk56VxaeqEQ

RUBICON19

06-29-2011, 12:37 PM

PERFECT!!!! That just made the inspiration section on my forum!

annemarie_DJ

06-29-2011, 05:09 PM

Oh yeah.. looking amazing. So cool to see the transformation. You are so motivated.. it's contagious! Your dinner and massage evening with your wife looked great too. I always enjoy reading these details in the threads. Very nice. Nice to read that you are both healthy and happy. I'm sure you are appreciating every day!

robertfah

06-30-2011, 05:40 AM

Wednesday June 29, 2011 - 99 Days Remaining

Trip Update!
We've reserved our room but not booked it yet. We can get our money back within 45 days of the travel date if we decide but we are just waiting for a few more things to clear and it'll be a go. I'm a tad superstitious so I won't say exactly where, just yet.....but as soon as it's "official", I will.

Hyper Lower

Front Squats
135lbs - 3x10

Leg Extensions
130lbs - 2x15
110lbs - 1x15

Seated Leg Curls SS Standing Calf Raises
110lbs/140lbs - 4x15

Leg Press SS Seated Calf Raises
180lbs/180lbs - 1x20
140lbs/180lbs - 3x20

Leg Raises
BWx10 - 3 sets

Decline Crunches
BWx10 - 3 sets

Cardio
Life Fitness Bike
25m - Level 6

Motivating Music During Legg Presses
Bathory - Blood & Iron

Favorite lyrics @ 3:38
While all was at ease with all
Living creatures and beast and the gods
of the sky enjoyed the lavish riches of this world,
giants rose out of their caves and took to the skies
challenging the gods for the power of the universe.
Only when the great halls of Valhalla stood aflame
lighting up the worlds all around did the gods
wake up from their drunken sleep, to speed through the heavens
and clash with the giants in the greatest battle ever seen.
Heads arms and legs of both giant and god fell down
upon the earth and... The weapons... The swords of shining metal...
And those who found them and took these shining blades
in hand were only men, now man was the master of this world.

Yes, I know he doesn't sing the greatest, and yes the guitar is way out of tune in the beginning, but that's what makes Quorthon and his music so great (to me atleast). A man with such great vision and passion for his homeland.

Ok, let's try this AGAIN.....don't know wtf I did but I had all this typed out and I must have it some magical key combination because the textbox went blank and I LOST everything that I typed....no ctrl+z or back button would bring it back....ugh.

At any rate, I decided to change things up a bit last night after getting some motivation from the video that Layne posted and some ideas from Adam & Paul's logs. I upped my rep range and really tried to break through some mental & physical pain barriers that I feel I have. Legs were nice and trashed afterwards and I had difficulties walking out of the gym. Truthfully, I HATED this workout while I was doing it.....but they say it's the things you hate the most in life that make you stronger! I tried to snag some video, twice, but my camera was messin' up so I said the he!! with it!

PERFECT!!!! That just made the inspiration section on my forum!
Awesome!

Oh yeah.. looking amazing. So cool to see the transformation. You are so motivated.. it's contagious! Your dinner and massage evening with your wife looked great too. I always enjoy reading these details in the threads. Very nice. Nice to read that you are both healthy and happy. I'm sure you are appreciating every day!
Thanks AM....I've gotten so much motivation from you guys and your journals throughout the year it's been amazing. I must admit, with all the contest "preps" going on in Derek's section, I was getting excited to start my own.....even with 30 weeks to go I was getting pumped.

Thanks for the comments about my wife and I. She's truely a blessing in my life and while I treasured every day with her prior to her thyroid cancer, it's multiplied 10-fold since. She's my world and my rock and I try to tell or show her that everyday. Here's a pic of us at dinner that night....we're pretty exhausted from the day's events though, lol.
http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/me_wife.jpg

Tonight is a rest night and BOY to I need it. I slept all of 2 maybe 3 hours last night. Not too sure why...I think it was the combination of being excited about the trip and showering so late (11:30pm). So nothing but chillin' tonight with the wife and kids....probably be back at it tomorrow night with Hyper Upper but Transformers is calling so I may get detoured to go see that ;).

thom2355

06-30-2011, 05:57 AM

Good progress on the update. Now rest up!

bballbrett5

06-30-2011, 05:28 PM

oh wow i didn't realize your wife had thyroid cancer. that picture says 1000 words about your relationship though

RUBICON19

06-30-2011, 05:59 PM

Wednesday June 29, 2011 - 99 Days Remaining

Trip Update!
We've reserved our room but not booked it yet. We can get our money back within 45 days of the travel date if we decide but we are just waiting for a few more things to clear and it'll be a go. I'm a tad superstitious so I won't say exactly where, just yet.....but as soon as it's "official", I will.

Hyper Lower

Front Squats
135lbs - 3x10

Leg Extensions
130lbs - 2x15
110lbs - 1x15

Seated Leg Curls SS Standing Calf Raises
110lbs/140lbs - 4x15

Leg Press SS Seated Calf Raises
180lbs/180lbs - 1x20
140lbs/180lbs - 3x20

Leg Raises
BWx10 - 3 sets

Decline Crunches
BWx10 - 3 sets

Cardio
Life Fitness Bike
25m - Level 6

Motivating Music During Legg Presses
Bathory - Blood & Iron

Favorite lyrics @ 3:38
While all was at ease with all
Living creatures and beast and the gods
of the sky enjoyed the lavish riches of this world,
giants rose out of their caves and took to the skies
challenging the gods for the power of the universe.
Only when the great halls of Valhalla stood aflame
lighting up the worlds all around did the gods
wake up from their drunken sleep, to speed through the heavens
and clash with the giants in the greatest battle ever seen.
Heads arms and legs of both giant and god fell down
upon the earth and... The weapons... The swords of shining metal...
And those who found them and took these shining blades
in hand were only men, now man was the master of this world.

Yes, I know he doesn't sing the greatest, and yes the guitar is way out of tune in the beginning, but that's what makes Quorthon and his music so great (to me atleast). A man with such great vision and passion for his homeland.

Ok, let's try this AGAIN.....don't know wtf I did but I had all this typed out and I must have it some magical key combination because the textbox went blank and I LOST everything that I typed....no ctrl+z or back button would bring it back....ugh.

At any rate, I decided to change things up a bit last night after getting some motivation from the video that Layne posted and some ideas from Adam & Paul's logs. I upped my rep range and really tried to break through some mental & physical pain barriers that I feel I have. Legs were nice and trashed afterwards and I had difficulties walking out of the gym. Truthfully, I HATED this workout while I was doing it.....but they say it's the things you hate the most in life that make you stronger! I tried to snag some video, twice, but my camera was messin' up so I said the he!! with it!

Awesome!

Thanks AM....I've gotten so much motivation from you guys and your journals throughout the year it's been amazing. I must admit, with all the contest "preps" going on in Derek's section, I was getting excited to start my own.....even with 30 weeks to go I was getting pumped.

Thanks for the comments about my wife and I. She's truely a blessing in my life and while I treasured every day with her prior to her thyroid cancer, it's multiplied 10-fold since. She's my world and my rock and I try to tell or show her that everyday. Here's a pic of us at dinner that night....we're pretty exhausted from the day's events though, lol.
http://i979.photobucket.com/albums/ae271/robertfah/6-26-2011/me_wife.jpg

Tonight is a rest night and BOY to I need it. I slept all of 2 maybe 3 hours last night. Not too sure why...I think it was the combination of being excited about the trip and showering so late (11:30pm). So nothing but chillin' tonight with the wife and kids....probably be back at it tomorrow night with Hyper Upper but Transformers is calling so I may get detoured to go see that ;).

GREAT PHOTO!!! GREAT RELATIONSHIP!!!! Just diggn' it ALL!