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

robertfah

09-29-2010, 12:45 PM

Links to previous journal:
http://forum.bodybuilding.com/showthread.php?t=123796541 ('http://forum.bodybuilding.com/showthread.php?t=123796541')

So I've been doing a lot of thinking lately and I've decided to dedicate myself to something for the next year (53 weeks to be exact).

October 13, 2011 will mark the 10th anniversay for my wife and I and we are doing something special; we are going to a Sandals Resort in the Carribean. We are not too sure which one yet but all of them are beautiful and we are definately excited to go. So, I've been lifting for a little over a year now and while I've made progress, I am still unhappy about my overall physique and apperance. This is where I get some help and dedicate myself.

My goal for the next 53 weeks will be to eat and train at a level in which I haven't before. I will set goals for all aspects of my training whether it be a body weight goal for the next month or a long term lifting goal. I will push myself to growIn the end, I want to, scratch that, I WILL BE in the best shape of my life and truely enjoy my anniversary with my wife.

Who's helping me? I've enlisted the help of friend, co-worker, and Natural Pro Bodybuilder Paul Revelia, aka fltallpaul ('http://bodyspace.bodybuilding.com/fltallpaul/'). He will help me with my training and diet and make suggestions/changes when necessary. We are taking a practical approach to the next 53 weeks realizing that Holidays, vacations and the like are part of it so we will do our best to work my diet around these times and re-adjust as needed.

If there's a downside to any part of this plan it is the fact that I will be training alone most of the time. I will try to meet with friends from time to time but 95% of my training will be done alone due to my work schedule and family life.

Goals:
We've set some tenative goals for the next 53 weeks and I'm hoping I can reach or beat these:

Bench: 315
Squat: 325
Deadlift: 405

Currently, I do not know my bench but I would have to guess it's about 225 or so, not much more. Squat is about 250 and Deadlift is about 330. I think these are reasonable and attainable goals. We are also targeting 5-8lbs of lean mass gained in this time. I know it doesn't sound like a whole lot, but I don't want to gain too much fat during this time and have to do 7 days of cardio, AM and PM in the end just to slim down. Slow and steady is the name of the game.

Training will be a Power/Hypertrophy program that Paul came up for me. I won't go into details of it but will post my workouts here for people to see. We will basically set 6 week goals and try to improve on those each time. I'm excited to start the program this evening. Paul is working on my macros at the moment so once I get them I will post them for a reference. I will start off with no cardio and add it as needed or directed.

Suppliments
Scivation Whey (both flavors)
Scivation Xtend (almost all flavors)
Scivation Quake 10.0
Multivitamin
Fish Oil
Glucosamine
DAA (on and off)

I will post starting pictures tonight and do my best to post progress pictures, videos, etc. throughout this journey. I have a strong feeling that at the end of 53 weeks I will be lean and posed to make a decision whether or not to lift for another year and compete. I'm a long way from competing but this next year will help me see how my body reacts to training and if it's something I want to do.

It's time for me to grow. I'm ready to do this.

tarringt

09-29-2010, 01:01 PM

Congratulations and good luck in achieving your goals!! Looking forward to the progress!!

euclid

09-29-2010, 02:03 PM

In with you for the next 53 weeks, buddy.

deltpecx

09-29-2010, 02:17 PM

So this is sort of like a 1 year contest prep.....:D

Here to help keep you going.

subbed!

fltallpaul

09-29-2010, 02:18 PM

Hey buddy I will arrange my schedule so that I can train with you a few times during this for your PR's.

robertfah

09-30-2010, 05:28 AM

As promised, here's my starting pics and some stats:

Weight: 203.8
Waist: 35.5"
Arms: 14.5"
Thighs: 23"
Calves: 15"

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/rear_db.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/frnt_db.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/quads.jpg

robertfah

09-30-2010, 05:39 AM

Congratulations and good luck in achieving your goals!! Looking forward to the progress!!
Thanks...

In with you for the next 53 weeks, buddy.

So this is sort of like a 1 year contest prep.....:D
Here to help keep you going.
subbed!
Thanks for the support guys...much appreciated!

Hey buddy I will arrange my schedule so that I can train with you a few times during this for your PR's.
I was thinking this last night at the gym....we'll set it up around those time.

FrmrHoss

09-30-2010, 05:55 AM

As promised. here's my starting pics and some stats:

Weight: 203.8
Waist: 35.5"
Arms: 14.5"
Thighs: 23"
Calves: 15"

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/rear_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/rear_db.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/frnt_lat.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/frnt_db.jpg

http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/quads.jpg

Good starting platform for sure - we seem to have pretty similiar measurements all around but you hold your weight a TON better in the waist than I do. Just not fair ;) in for the journey.

fittofattofit

09-30-2010, 05:56 AM

You've got a big , broad frame to build upon. Given where you've come from, you'll have no trouble reaching any of your goals - those lifts will come much sooner I think (plus with fitallpaul http://i979.photobucket.com/albums/ae271/robertfah/9-29-10/frnt_lat.jpghttp://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/03/11771622/profilepic/1oPQJWc8LWkABmVSixCVwIwbFmLgjM1230.jpegas a mentor! if you can go just one tenth of way towards his physique you'll be looking better than 99% of us!)

robertfah

09-30-2010, 05:59 AM

Wednesday September 29, 2010 - Day 1

BOR
135lbs - 3x10

HS ISO Row
90lbs - 3x10

DB Row
45lbs - 3x10

Pullups - Assisted
69.5lbs - 1x10
78lbs - 2x10

Lat Pulldowns
100lbs - 2x12

DB Bench
60lbs - 3x10

Decline Bench
135lbs - 3x10

DB Fly
35lbs - 3x12

Weighted Stretch
35lbs - 40 Seconds

DB Press
35lbs - 3x10

HS ISO Side Laterals
15lbs - 3x10

DB Front Laterals
17.5lbs - 2x12

Rear Delt Machine
80lbs - 2x12

First night of my new workout and this was tough. I was only resting 30-45 seconds and that was the hardest part to get used to . On TriPhase, I was used to 2-3 minutes between sets but I wanted to keep the pace and HR going good. I'm trying to stick with good form but also "cheating" slightly when needed.

Tonight is a rest night and I will do just that.....recover from this workout. Tomorrow is hypertrophy legs and then Messages, so it should make for a good combination.

euclid

09-30-2010, 06:43 AM

You've got a big , broad frame to build upon. Given where you've come from, you'll have no trouble reaching any of your goals - those lifts will come much sooner I think

I couldn't agree more with you on this. Plus, Bob, your arms are noticeably leaner since the last update and there is a ton more definition on your back, even with sub-optimal lighting. So, you are well on your way man.

robertfah

09-30-2010, 07:52 AM

Good starting platform for sure - we seem to have pretty similiar measurements all around but you hold your weight a TON better in the waist than I do. Just not fair ;) in for the journey.
Thanks Hoss! I feel the opposite about my waist....I hate the pudgy-buldge that's there and can't wait to rid my body of it.

You've got a big , broad frame to build upon. Given where you've come from, you'll have no trouble reaching any of your goals - those lifts will come much sooner I think (plus with fitallpaul as a mentor! if you can go just one tenth of way towards his physique you'll be looking better than 99% of us!)
Thanks Fit...I'm doing my best to soak up all his knowlege and use it to my advantage.

I couldn't agree more with you on this. Plus, Bob, your arms are noticeably leaner since the last update and there is a ton more definition on your back, even with sub-optimal lighting. So, you are well on your way man.
Thanks a bunch Steve....you always shoot straight with me regarding my pics and that's much appreciated. I'm hoping to break through to another level and really pack on the size.

deltpecx

09-30-2010, 08:38 AM

That WO was huge.

What's this cheating stuff? :D

bballbrett5

09-30-2010, 09:29 AM

in for the ride!

fltallpaul

09-30-2010, 09:34 AM

It's good your keeping the pace up. As time passes your body will adapt to this and you will be better able to handle heavy weight with less rest.

Damn that is a big picture of me...gotta scale that thing, lol.

robertfah

09-30-2010, 11:07 AM

That WO was huge.

What's this cheating stuff? :D
Yes, that's the longest workout on my schedule, so I like to do it mid-week when I have time. I can say this....my chest is FRIED! Those flies felt awesome last night and I'm really feeling them now!

By cheating all I mean is I may let form suffer for 1 or 2 reps just so I can get those reps in...no half squats or anything like that though!

in for the ride!
Schweet!

It's good your keeping the pace up. As time passes your body will adapt to this and you will be better able to handle heavy weight with less rest.

Damn that is a big picture of me...gotta scale that thing, lol.

Yes, I experienced this the last time I was on this program so I'm not surprised I was a little gassed this time.

LOL at the pic....SUPER-SIZED!

FrmrHoss

09-30-2010, 01:26 PM

Thanks Hoss! I feel the opposite about my waist....I hate the pudgy-buldge that's there and can't wait to rid my body of it.

Then be thankful you don't have mine ;) you seem to have a real even body fat distribution, my legs and upper back generally stay pretty lean no matter what my weight, it all goes directly to my lower stomach and chest. Real good look for me lol.

robertfah

09-30-2010, 06:37 PM

Thursday September 30, 2010 - Day 2

Cardio
Bike Ride - 35m

Boy I needed this after the aweful day of eating that I had. I know I'm under calories but my intake consisted of all carbs and sugars today.....for some reason my sweet tooth kicked in and it was all down hill from there. Here's what I had:

7am - 2 scoops sci-whey - chocolate
8:30am - 3 chocolate glazed donuts
9:30 - 4 chocolate chip cookies
10:30am - 4 chocolate chip cookies
11:30am - 2 ham and cheese sandwhiches & a brownie
2:30pm - 2 sugar cookies
3:30 - 4 sugar cookies
5pm - 1 sugar cookie
9pm - bike ride
9:45pm - 2 scoops whey

HA.....so as you can see, I ate like I was 8 years old today.....don't know why, but I just did. It'll be the last time I do that.....at least for a long time. I've always had a sweet tooth and while I can keep it at bay most of the time, sometimes it just comes out!

Looking forward to killing legs tomorrow.

robertfah

10-01-2010, 08:36 AM

Friday October 1, 2010 - Day 3

Squats
135lbs - 3x10

Deadlifts
225lbs - 3x10

Leg Extensions
130lbs - 3x10

DB Lunges
25lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
90lbs - 3x12

Standing Calf Raises
110lbs - 4x8 (L)

Seated Calf Raises
100lbs - 3x12 (L)

Killer workout today....my legs are TRASHED. This workout was tough from the get go but I think that's because of my poor eating yesterday. Deadlifts absolutely KILLED me. By the 2nd set I felt like passing out, so I took more time to rest between sets instead of the normal 45 seconds. By the time I got to SLDL, I was toast. It was all I could do to keep from hurling everywhere. I think all the intensity on my legs coupled with the fact that I have Acid Reflux/GERD....it made it almost impossible for me to swallow my own saliva let alone my Xtend.....but I did it. I was ready to throw the towel in after leg curls but I told myself I needed to push myself to another level of training.....and I got through it. My legs feel like 2 rubber bands right now but I'm feeling good! It was weird while I was thinking of "how am I going to get through this", the song Criminal from Disturbed was playing....and these lyrics best described my feelings at that exact moment:

It seems the whole experience is
Terrible and crippling
The pain is much more than
Physical beyond belief
When we're alone

Typical enough for me
And I burn inside in agony
What power will enable me
To make this decision

Despair has fallen over me
No way to hide the agony
Embracing my calamity
To save myself once and for all

WmeOmCyG7PY

It was really weird that the verse above was playing while I was thinking "How the f@ck am I gonna get through this"....but whatever...lol. Great song.

Tomorrow is Power Upper Body and I'm looking forward to that....even though it's only the first week and my workout will be light, I'm still looking forward to trashing my body again. Chest is sore, lats are a tad sore and I suspect my legs will be trashed tomorrow. All good signs!

BigTyTheShark

10-01-2010, 08:54 AM

in good luck man hit it hard!

deltpecx

10-01-2010, 10:19 AM

....I was thinking "How the f@ck am I gonna get through this"....but whatever...lol.

OK Let's be honest how many times have the rest of us thought this?...

Too many! LOL!

Nice job Bob!

RUBICON19

10-01-2010, 11:06 AM

THIS IS AWESOME!!!!!!! & you are going to love Sandles. They are great. We are staying at Beaches resort (Sandles sister) in Turks and cacoas in Feb..

robertfah

10-01-2010, 01:43 PM

in good luck man hit it hard!
Thanks Shark! I'm giving it 110%....promise!

OK Let's be honest how many times have the rest of us thought this?...

Too many! LOL!

Nice job Bob!
Thanks Delt....Too many times in the past I would have upped and left the gym but not now.

THIS IS AWESOME!!!!!!! & you are going to love Sandles. They are great. We are staying at Beaches resort (Sandles sister) in Turks and cacoas in Feb..

We thought LONG AND HARD about Beaches....trust me....we want to take the kids so bad but at the same time, we haven't been alone for more than an evening since our first was born. I think we will take them there eventually though, they would absolutely love it I'm sure. I'll be sure to get an update from you after you guys visit!

RUBICON19

10-01-2010, 02:17 PM

Sandles St Lucia was AWESOME!

robertfah

10-02-2010, 11:29 AM

Saturday October 2, 2010 - Day 4

Upper Power Day

BOR - 55%
115lbs - 5x5

Lat Pull Downs
110lbs - 3x8

DB Bench - 55%
50lbs - 5x5

DB Fly
40lbs - 2x8

DB Press - 55%
40lbs - 5x5

Incline DB Curl
30lbs - 2x8

Skull Crushers
60lbs - 2x8

Abs

Torso Twist
70lbs - 2x12

Decline Crunches
BW - 3x15

Hanging Knee Raises
2x20

After having a decent day of eating and resting, this workout went by better than yesterday. Everything felt good and I was just going through the motions and keeping the breaks to 30 seconds. I did adjust my grip on BOR's and went with a reverse grip. I find I get a better squeeze on the lats vs. a front grip where I tend to feel it in my upper back when I start to get heavy.

All in all a great workout. Legs are really sore from yesterday but we're off to Disney so the walking around will do them some good!

bballbrett5

10-03-2010, 09:53 AM

DISNEY?!?!? i'm jealous mcgrealous over here

adminJaxon

10-04-2010, 07:22 AM

have you thought about RIU!? they are also very nice!

robertfah

10-04-2010, 10:42 AM

DISNEY?!?!? i'm jealous mcgrealous over here
yeah, one of the perks of living in sunny FL....we're only about 30m away and we've got annual passes, so it makes it easy to get there about 6pm as the sun is going down and stay for a couple of hours and leave.

have you thought about RIU!? they are also very nice!
RUI, I never heard of them but just checked out their website. Thanks for the tip; I'll be sure to do more research on them!

I just talked with Paul regarding my calories and he wants me to find a range that puts me gaining about 1-2lbs every two weeks. I've made some minor adjustments and will start tomorrow but I'm excited to get some pre-workout carbs back into my diet. We'll see how this goes for a couple of weeks and readjust if needed:

Workout days
Protein - 250
Carbs - 200
Fat - 60
Total: 2340

Non Workout days
Protein - 250
Carbs - 150
Fat - 60
Total: 2180

Refeed Days - 1x week not to fall on a non workout day
Protein - 230
Carbs - 270
Fat - 50
Total: 2450

I'll start using FitDay again until I can get into a good schedule.

FrmrHoss

10-04-2010, 10:57 AM

BigTyTheShark

10-04-2010, 12:03 PM

solid plan brutha!

fltallpaul

10-04-2010, 12:25 PM

I'm kind of curious on the thought process behind using refeeds on a bulk? Never really seen that before, unless you're just a fan of non-linear caloric diets.

I've also got to believe you'll be seeing a calorie increase sooner than you think. I think I as a touch higher than those calories initially, and I was probably struggilng to get 1lb every 2 weeks. But, at the same time, it is a 53 week journey so you can take your time.

The reason for the refeed is to ensure energy and recovery on the days which he trains his weakest bodypart. Robert wants to stay relatively lean so we are going to re learn how his body is working with the new schedule. I would prefer he stay the exact same weight but with such a long haul I think its in his best interests to ensure a caloric surplus while adding muscle. He has been training for a while now so I expect some solid workouts and results.

He may even lose weight on this diet initially, but we shall see.

FrmrHoss

10-04-2010, 12:56 PM

The reason for the refeed is to ensure energy and recovery on the days which he trains his weakest bodypart. Robert wants to stay relatively lean so we are going to re learn how his body is working with the new schedule. I would prefer he stay the exact same weight but with such a long haul I think its in his best interests to ensure a caloric surplus while adding muscle. He has been training for a while now so I expect some solid workouts and results.

He may even lose weight on this diet initially, but we shall see.

Makes sense, wasn't trying to hate, just curiousity ;). That's interesting that you're pairing them with the weak parts - do you think that will kind of take advantage of some of the nutrient partioning that happens PWO and stimulate more growth on the weak parts?

The curiousity was mostly because my familiarity with refeeds is more in the caloric deficit state where they are used to help stabilize hormone levels, instead of using them like that but am definitely interested to see how this progresses.

But with the two of you working together, I expect nothing less than solid workouts and results.

robertfah

10-05-2010, 05:17 AM

Monday October 4, 2010 - 369 Days Remaining

Lower Power Day & Arms

Squats - 55%
135lbs - 5x5

Leg Extensions
130lbs - 1x10
150lbs - 2x10

SLDL - 55%
135lbs - 5x5

Standing Calf Raises
150lbs - 3x10

Seated Calf Raises
110lbs - 3x10

Alt. DB Curls SS Single DB Overhead Extension
30lbs/25lbs - 1x10
30lbs/30lbs - 3x10

Cable Press Downs SS Concentration Curls
65lbs/25lbs - 4x10

A good leg workout for me, especially since I was still sore from Friday's hyper leg day. I made sure to loosen up really good on Squats before getting to my working set, even though it was light, I didn't want to take any chances with injury. Arms felt strong too and I may go up on the DB concentration curls next time or increase the reps to 15.

Tonight is an off night but I plan to ride my bike for a little while. Today is the first day of my new macros so I'm sure my weight will go up a few lbs's the next week or so because of the increase. We'll see.

FrmrHoss, as Paul has stated, I'm doing my best to stay as lean as possible throughout this "journey". I've never really been all the lean before and my previous attempts have showed me that while I can lose weight fairly consistantly, I can still pile on the fat if I'm not careful. This next year will definately be a learning experience on how my body reacts to the things I throw at it.

FrmrHoss

10-05-2010, 06:04 AM

Yeah, I definitely understand that desire as someone else who definitely puts on the fat with ease.

Also, I feel ya on having to do legs today after hyper legs on Saturday.... lots of warming up done!

fltallpaul

10-05-2010, 07:26 AM

Nice leg workout, its going to get heavy quickly!

deltpecx

10-05-2010, 08:23 AM

... This next year will definately be a learning experience on how my body reacts to the things I throw at it.

^^^^
THIS!
I'm learning so much about my body's reavtion to what I eat and when I eat it during this dry run.

This time next year you should have this all down pat.

Are you logging everything?

COOL WO BTW!

robertfah

10-05-2010, 09:45 AM

Nice leg workout, its going to get heavy quickly!
Thanks, I was a little dissapointed last night when I realized I was only squatting for 135lbs but I truely worked on form and by the 2nd working set I could feel how much it made a difference. I am positive this will only help as the weight gets heavier.

^^^^
THIS!
I'm learning so much about my body's reavtion to what I eat and when I eat it during this dry run.

This time next year you should have this all down pat.

Are you logging everything?

COOL WO BTW!

As of today I am back to using FitDay and trying to log all my meals. I count everything that's in FitDay and just about the only thing I don't is my vitamins and Fish Oils.....everything else I do. So if I have 2oz of Almonds, I count the carbs in them towards my carb total for the day. I'm sure there will be times when I eat out and don't count it, but I will try to keep that to a minimum......today was tough as we had a presentation from our CEO and Pizza was provided.......nom, nom, nom.....but I didn't have a slice. It's an off night for me and I didn't want to pack on the extra calories on a night that I'm not working out.

fittofattofit

10-05-2010, 10:10 AM

Thanks, I was a little dissapointed last night when I realized I was only squatting for 135lbs but I truely worked on form and by the 2nd working set I could feel how much it made a difference. I am positive this will only help as the weight gets heavier.

As of today I am back to using FitDay and trying to log all my meals. I count everything that's in FitDay and just about the only thing I don't is my vitamins and Fish Oils.....everything else I do. So if I have 2oz of Almonds, I count the carbs in them towards my carb total for the day. I'm sure there will be times when I eat out and don't count it, but I will try to keep that to a minimum......today was tough as we had a presentation from our CEO and Pizza was provided.......nom, nom, nom.....but I didn't have a slice. It's an off night for me and I didn't want to pack on the extra calories on a night that I'm not working out.

Logging is painful - but it does focus your mind on the little 'extras' that you sneak in during the day! On weeks when I do log (not very often) the fat loss is noticeable (1-2lbs a week!) - the rest of the time I would swear that I'm doing a good job and eating super-clean, but my weight hardly changes or I lose a pound of fat over 4 weeks!

RUBICON19

10-05-2010, 10:34 AM

Resetting the weight to work on form is a must now and then IMO. Good stuff. The heavy weight will come around soon enough.

I think you are going to surprise yourself when this is all said and done!

deltpecx

10-05-2010, 11:26 AM

As of today I am back to using FitDay and trying to log all my meals. I count everything that's in FitDay and just about the only thing I don't is my vitamins and Fish Oils.....everything else I do. So if I have 2oz of Almonds, I count the carbs in them towards my carb total for the day. I'm sure there will be times when I eat out and don't count it, but I will try to keep that to a minimum......today was tough as we had a presentation from our CEO and Pizza was provided.......nom, nom, nom.....but I didn't have a slice. It's an off night for me and I didn't want to pack on the extra calories on a night that I'm not working out.

I log everything except my free meals, green veggies, vitamins and fish oils.

I count the protein, fats and carbs in everything else and yes it gets tedious but I do see results this way.

tonsti

10-05-2010, 11:48 AM

Best of luck hitting your goals bro!You clearly are in good hands.I have been and will continue to be watching!Btw ....when I was younger I lived in winter park for a little over a year.It was the best year of my life.Also the most unproductive.I would always end up at daytona or New smyrna when i should have been job hunting...go figure :)

robertfah

10-05-2010, 01:50 PM

Logging is painful - but it does focus your mind on the little 'extras' that you sneak in during the day!
Yes, which is why I decided to go back to it. Although I am looking to gain some weight, I want to minimize the "fat" gain, so I better get a good grip on it now so I'm not doing 7 days of cardio come the end of this journey just to cut the fat.

Resetting the weight to work on form is a must now and then IMO. Good stuff. The heavy weight will come around soon enough.

I think you are going to surprise yourself when this is all said and done!
I hope so Randy.....I have complete faith in Paul and his guidance....I can't picture myself as being that lean only because I've never been that way before (well, about 20+ years ago maybe)....so while I can't visually see myself like that right now, I do have the desire and motivation to get there.....a burning desire. My wife says I'm a man on a mission and she's right.

I log everything except my free meals, green veggies, vitamins and fish oils.

I count the protein, fats and carbs in everything else and yes it gets tedious but I do see results this way.
For some it's ok not too and others it's a must. I'm in between really but it helps to get back on track every now and then.

Best of luck hitting your goals bro!You clearly are in good hands.I have been and will continue to be watching!Btw ....when I was younger I lived in winter park for a little over a year.It was the best year of my life.Also the most unproductive.I would always end up at daytona or New smyrna when i should have been job hunting...go figure :)
Thanks for stopping by Tonsti! I haven't lived in FL long, about 7 years....I grew up just outside of Boston and that's my true home.....but the wife doesn't like cold weather, so here I am!

robertfah

10-05-2010, 03:24 PM

My latest suppliment arrived today:
http://i979.photobucket.com/albums/ae271/robertfah/IMAG0075.jpg

I took this stuff back in the spring and had some good results so I figure why not do it again. Already downed my first dose so come 6 weeks from now when it's PR time, I should be PRIME!

deltpecx

10-05-2010, 03:42 PM

....I can't picture myself as being that lean only because I've never been that way before (well, about 20+ years ago maybe)....so while I can't visually see myself like that right now, I do have the desire and motivation to get there.....a burning desire. My wife says I'm a man on a mission and she's right.

I couldn't picture myself as lean as I am now.
In fact I was having to get over a mental hurdle to let myself go below 190lbs.
I will say I have never looked this good or gotten so many props before...:D

Wise wife, wife is wise!

What does D-Aspartic Acid do?

robertfah

10-05-2010, 03:59 PM

I couldn't picture myself as lean as I am now.
In fact I was having to get over a mental hurdle to let myself go below 190lbs.
I will say I have never looked this good or gotten so many props before...:D

Wise wife, wife is wise!

What does D-Aspartic Acid do?

Thanks Delt.....I know it will just be a matter of time before I get over it. I can remember when I first started and was following Paul's log when he was going for his pro card. I remember seeing him at 240 then in the end at 205 thinking "holy hell, he looks 5x bigger with 40lbs LESS weight!" So I know it's just a matter of time and finding that comfort zone of where I'd like to be. Sure it won't happen over night, but as long as I'm getting stronger then that means muscle is being built.

DAA is a natural testosterone booster. 3mg a day is the recommended dosage and that's what I take. Last time I took it my Free T before was 380's and after 2 months of being on it (and 1 week off in the middle when I was sick) it was 425ish. So not a significant increase but an increase nontheless. I can tell the difference as my lifts seem to get stronger (could be placebo, don't know) but also my libido is through the roof....seriously....and I know that's not placebo, LOL.

deltpecx

10-05-2010, 04:27 PM

... I remember seeing him at 240 then in the end at 205 thinking "holy hell, he looks 5x bigger with 40lbs LESS weight!" So I know it's just a matter of time and finding that comfort zone of where I'd like to be. Sure it won't happen over night, but as long as I'm getting stronger then that means muscle is being built.

It is strange how people perceive you.
A few weeks ago a guy i know in the gym said I looked as if I gained weight since I came out of hospital after my surgery in December.
I weighed 180 lbs, after surgery. The day he said that I weighed around 171 lbs.

So just stay focused on THE MISSION!!

DAA is a natural testosterone booster.... but also my libido is through the roof....seriously....and I know that's not placebo, LOL.

Ah... this is more info than I need to know...:eek:

robertfah

10-07-2010, 05:33 AM

Wednesday October 6, 2010 - 366 Days Remaining

BOR
135lbs - 3x10

HS ISO Row
110lbs - 3x10

Pullups - Assisted
78lbs - 3x10

DB Row
45lbs - 1x10
50lbs - 2x10

Lat Pulldowns
110lbs - 2x12

DB Bench
60lbs - 3x10

Decline Bench
135lbs - 3x10

DB Fly
35lbs - 2x12 (L)

Weighted Stretch
35lbs - 45 Seconds

DB Press
35lbs - 3x10

HS ISO Side Laterals
15lbs - 3x10 (L)

DB Front Laterals
17.5lbs - 2x12

Rear Delt Machine
90lbs - 2x12

This is usually my longest night at the gym but I was in such a good rhythm that I didn't really feel like I was there all that long. It was my refeed day so it felt good to have the extra carbs in me for the gym. Sticking with my plan, I kept the rests short at 45 seconds each and that made for a good burn. I'd have to say my lats are probably my weakest point as doing WG Pullups with 78lbs of assisted weight is killer for me right now. Something for me to concentrate on! Everything else felt really good and after a week of being on the program I feel like I'm getting into a groove with it and finding my comfort zones.

bballbrett5

10-07-2010, 10:30 AM

uh oh almost exactly 1 year out!

RUBICON19

10-07-2010, 11:02 AM

Nice looking back day bro!
DAA seems to be all the rage right now.. Hmmmmmmm..

robertfah

10-08-2010, 05:57 AM

uh oh almost exactly 1 year out!
Yep...that's why I keep counting....to remind me that even though its a year, it'll go by quicker than expected.

Nice looking back day bro!
DAA seems to be all the rage right now.. Hmmmmmmm..
Thanks Randy....I like DAA a lot. I know it's not me "thinking" I'm getting stronger because much like other daily suppliments I take, I don't even think about it at the gym. I just down them in the AM and workout at night. So it's not like I'm in the gym saying "yeah, I should be able to push this up because I took DAA this morning"....lol. There are times when the weight seems normal and other times when I stop, look at my cheat-sheet and say "am I only supposed to do that much, cause this feels light!".

It's good stuff.....give it a whirl!

BillyUrias

10-08-2010, 02:05 PM

robertfah

10-08-2010, 05:42 PM

Friday October 8, 2010 - 365 Days Remaining

Squats
135lbs - 3x10

Deadlifts
225lbs - 3x10

Leg Extensions
130lbs - 3x12

DB Lunges
25lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
90lbs - 3x12

Standing Calf Raises
130lbs - 4x8

Seated Calf Raises
110lbs - 3x12

This was a MUCH better workout than last Friday....I chaulk it up to solid eating all week plus the fact that I'm a little more used to the routine. But the Deadlifts went up with ease tonight. Almost too easily.....they felt great though as I used my legs and didn't feel anything in my lower back like I sometimes do if I'm using lousy form. This is a good sign for me as it shows me that my form is becoming more solid with heavier weights.

Lyrics that made some sense to me tonight while lifting....Eye of The Tiger:
So many times, it happens too fast
You change your passion for glory
Don't lose your grip on the dreams of the past
You must fight just to keep them alive

While not totally relevant to me, it does make me think of the times I wanted to just give up and forget about bb....but then I hear these lyrics and it motivates me again.

Tomorrow morning I'm off to Daytona Beach to watch a friend in a bb show. It'll be my first show ever so I'm excited to see what they are all about. I'll be sure to take plenty of pics too.

Tomorrow is also Power Upper Body for the 2ns week...so 70%....can't wait!

robertfah

10-08-2010, 05:44 PM

I tell you what man about counting the months, weeks, days really do make it go by faster. I remember the first time I decided to do a show I was 48 weeks out and when it got to peak week I was like WTH, where did the time go. Keep up the great work.

I've seen this in your log as well as many others....which is mostly why I decided to count the days....I didn't want to be 3 months away and be like "how the hell did this come so quickly!"

tonsti

10-08-2010, 06:06 PM

deltpecx

10-08-2010, 06:08 PM

Tomorrow morning I'm off to Daytona Beach to watch a friend in a bb show. It'll be my first show ever so I'm excited to see what they are all about. I'll be sure to take plenty of pics too.

BB competitions are so much fun especially if you know one of the competitors.

They're also very inspiring!

Just cheer real loud for Adam!

You'll have fun!

bballbrett5

10-09-2010, 10:38 AM

jealous you're going to a show right now. they're always a good time and inspiring

robertfah

10-09-2010, 03:29 PM

Just some quick pics from the show today:

http://i979.photobucket.com/albums/ae271/robertfah/DSC_2261.jpg
http://i979.photobucket.com/albums/ae271/robertfah/DSC_2260.jpg
http://i979.photobucket.com/albums/ae271/robertfah/DSC_2263.jpg

I couldn't make it back for the results but Paul will txt me when they find out....I think he's got this one locked up though. Some of the other guys looked good, but not as good as Adam.....he was LEAN....

robertfah

10-09-2010, 05:59 PM

Paul just txt me....Adam won Novice Heavy and Novice Overall.....he said more to come so I'll keep everyone posted!

robertfah

10-09-2010, 06:22 PM

Just took Heavy Open too......

robertfah

10-09-2010, 06:28 PM

Overall Champ......unbelievable! Big congrats Adam!

robertfah

10-09-2010, 06:47 PM

Saturday October 9, 2010 - 364 Days Remaining

Upper Power Day

BOR - 70%
170lbs - 4x5 ****

Lat Pull Downs
130lbs - 3x8

DB Bench - 70%
65lbs - 4x5

DB Fly
45lbs - 2x8

DB Press - 70%
50lbs - 4x5

Incline DB Curl
35lbs - 2x8

Skull Crushers
60lbs - 2x8

Abs

Torso Twist
90lbs - 2x12

Decline Crunches
BW - 3x12

Hanging Knee Raises
2x25

Pullups
BW - 6x2

So after seeing Adam compete during the day there was about a 6 hour layover until the evening show, so we got a bite to eat with Paul and then I hit the gym.....hard. That show gave me so much motivation that I accidentally used my weight for next week's Rows, this week....lol. The show was really good...and even though I didn't see much of it, I enjoyed it alot....it has brought my motivation level up a couple of notches that's for sure. Seeing them up there on stage has fueled my fire to get in shape and hopefully be up there one day as well.

So my workout went really well and I went up on almost all my weights.....I haven't been pleased with my pullups lately so Paul gave me a bit of advice and I will try this (on top of my normal pullups during the week) on my Saturdays. I was impressed though that I could do 2 pullups by myself....it doesn't seem like much but I couldn't even do 1 6 months ago.

Tomorrow is an off day and to catch up on some rest.

deltpecx

10-09-2010, 07:38 PM

[
Pullups
BW - 6x2

So after seeing Adam compete during the day there was about a 6 hour layover until the evening show, so we got a bite to eat with Paul and then I hit the gym.....hard. That show gave me so much motivation that I accidentally used my weight for next week's Rows, this week....lol. The show was really good...and even though I didn't see much of it, I enjoyed it alot....it has brought my motivation level up a couple of notches that's for sure. Seeing them up there on stage has fueled my fire to get in shape and hopefully be up there one day as well.

Told ya BB comps were inspiring! :D

Congrats on the BW Pullups!
It's a big step forward.

robertfah

10-11-2010, 05:46 AM

Told ya BB comps were inspiring! :D

Congrats on the BW Pullups!
It's a big step forward.

Yeah, I had no idea what to expect, but enjoyed it a lot.

deltpecx

10-11-2010, 07:38 AM

Yeah, I had no idea what to expect, but enjoyed it a lot.

The BW pullups or the BB competition? :)

robertfah

10-11-2010, 07:48 AM

The BW pullups or the BB competition? :)

HA....the competition.....actually, I didn't have an idea what to expect with pullups either, but I was surprised when I got 2...a sign of good things to come I hope!

robertfah

10-12-2010, 05:38 AM

Monday October 11, 2010 - 361 Days Remaining

Lower Power Day & Arms

Squats - 70%
155lbs - 4x5

Leg Extensions
150lbs - 3x10

SLDL - 70%
165lbs - 4x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
110lbs - 3x10

Alt. DB Curls SS Single DB Overhead Extension
30lbs/30lbs - 4x10

Cable Press Downs SS Concentration Curls
65lbs/30lbs - 3x12

Solid workout last night as everything felt good and I'm finally finding my groove with this program. Squats and Stiifs felt very light but I made sure I made up for it on my arms. Last week I felt I didn't have enough weight and I made those adjustments this week. My arms felt nice and pumped after this. I was listening to some old heavy metal during my workout....some old Viking Metal band called Bathory......there was a set of lyrics that made me lift harder...don't know why but they just did:

Bathory - Home of Once Brave

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

Skip to 2:00 and listen to 2:45 for the lyrics above.
0thaOPnFR0w

Other notes, I woke up this morning at 205.4 and waist is at 35"

FrmrHoss

10-12-2010, 06:07 AM

I'm really liking the countdown up top :). Also, it's pretty neat that you guys all live in the same area and can train together, etc....

deltpecx

10-12-2010, 06:14 AM

HA....the competition.....actually, I didn't have an idea what to expect with pullups either, but I was surprised when I got 2...a sign of good things to come I hope!

It took me some time to learn how to pull with the back muscles and not the biceps.

Other notes, I woke up this morning at 205.4 and waist is at 35"

This is a good, correct?

euclid

10-13-2010, 05:18 AM

I was listening to some old heavy metal during my workout....some old Viking Metal band called Bathory......there was a set of lyrics that made me lift harder...don't know why but they just did:

Skip to 2:00 and listen to 2:45 for the lyrics above.
0thaOPnFR0w

Dude, you have what I would refer to only as Stellar taste in music. Bathory!!!

robertfah

10-13-2010, 08:13 AM

I'm really liking the countdown up top :). Also, it's pretty neat that you guys all live in the same area and can train together, etc....
I keep it up there as a reminder not to slip....it's too easy to say "I've got a whole year, I can take a month or two off"....then before you know it, you haven't done a thing.

It took me some time to learn how to pull with the back muscles and not the biceps.

I am learning this....and I think that's what's fructrating is I know I am doing them correctly, it's just my lats aren't strong enough yet.....but they'll get there.

This is a good, correct?
Regarding my weight and waist, yes. I'm trying to keep a close tab on how much I am weighing each week so I can adjust my macros if needed.

Dude, you have what I would refer to only as Stellar taste in music. Bathory!!!

You and me both pal.....Bathory is one of those "out there" bands that you had to love in the 80's. While everyone else was listening to Ratt and Poison, I was head banging to Bathory, Venom, Caltic Frost, Kind Diamond and more. Yeah baby! \m/

I have 3 of their albumns, mainly the viking albumns (Hammer Heart, Twilight of the Gods, etc.). I really want to like Nordland series but they just aren't the same.

robertfah

10-13-2010, 09:08 AM

Tuesday October 12, 2010 - 360 Days Remaining

BOR
135lbs - 3x10

HS ISO Row
140lbs - 3x10

Pullups - Assisted
78lbs - 3x10

DB Row
50lbs - 3x10

Lat Pulldowns
130lbs - 2x12

DB Bench
60lbs - 3x10

Decline Bench
145lbs - 3x10

DB Fly
40lbs - 2x12

Weighted Stretch
35lbs - 50 Seconds

DB Press
35lbs - 3x10

HS ISO Side Laterals
20lbs - 3x10

DB Front Laterals
17.5lbs - 2x12

Rear Delt Machine
90lbs - 2x12

I squeezed this workout in last night because today is my anniversay so I will spend it with my wife tonight. Although we won't do much as I've been a tad under the weather, but feeling better as the day goes on so we'll see.

Truely another great workout in the books. I felt pretty strong last night and went up in a couple of different areas. I know I worked it good as I'm starting to feel sore today already.

Tonight and tomorrow I'm off but it'll be a much needed rest before slamming legs again on Friday.

deltpecx

10-13-2010, 09:50 AM

That looked like a huge WO.
A lot of exercises.

BTW: HAPPY ANNIVERSARY!

BillyUrias

10-13-2010, 02:03 PM

That looked like a huge WO.
A lot of exercises.

BTW: HAPPY ANNIVERSARY!

x2, enjoy your off days and get some rest man.

robertfah

10-14-2010, 06:07 AM

That looked like a huge WO.
A lot of exercises.

BTW: HAPPY ANNIVERSARY!

x2, enjoy your off days and get some rest man.

Thanks guys....it was a nice night off and although we didn't do much, we still enjoyed what we could.

Tonight is another off night before hyper legs on Friday. On a good note, my 32" jeans are fitting loose! My wife said "my god you're shrinking!" and I said so "not really, I'm sitting on 205lbs but my waist is the only thing that's dropping it seems"....so I was pretty excited about that this morning. :)

adamjohn32

10-14-2010, 06:50 AM

robertfah

10-14-2010, 12:01 PM

Way to kill it before taking some rest. Hope you enjoyed your anniversary.

Thanks again for those pics from the show, once I get all the photos from the show in my hands I'll post a bunch up on my thread.

BTW, ever thought about getting paid to take photo's at shows? You've got the gear, and take some pretty nice shots... Just saying...

I haven't thought too much about it....but I really enjoy taking pictures. My wife thinks I'm nuts sometimes because I will ride around with my camera in my car and stop to shoot random pics of things.

Something to think about I guess......glad you enjoyed them! I gave Paul the video today so you can watch that too.

robertfah

10-15-2010, 02:40 PM

Friday October 15, 2010 - 359 Days Remaining

Squats
135lbs - 3x10

Deadlifts
235lbs - 3x10

Leg Extensions
130lbs - 3x12

DB Lunges
35lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
90lbs - 1x12
100lbs - 2x12

Standing Calf Raises
130lbs - 4x8 (L)

Seated Calf Raises
120lbs - 3x12

SUPER day for me in the gym. Today is my off day at work so I was able to go fairly early and I really kicked the sh!t out of my legs today. I thought I was going to be a bit stiff after having the past 2 days off but Squats warmed me up nice and I plowed through deadlifts like there was no tomorrow. I probably could have done 245 but I didn't want to push it....I am trying to maintain good form on these at all times.

After deads I was feeling great so I bumped my lunges up 10lbs and did 35's which felt heavy, but gooood. By the time I hit lying leg curls, my quads and a$$ was already on fire. Here's for hoping to be sore as sin tomorrow!

Speaking of tomorrow; the wife takes my 2 oldest on a cruise for 8 days tomorrow so I need to get my workout done in the early am. I will get up at 6am to have my pre workout meal and then hit the gym at 7am sharp. They have to be at the port around 11 so that will give me enough time to workout and get back home to get the car packed up to take them. While I'm a bit depressed that I'm not going (I have no interest in cruises) I am staying with my youngest son so we'll have some bonding time and I even plan to take Friday off work to take him to Disney and hit all the fun rides with him.

Songs that motivated me today:

Slayer - Skeletons of Society
_fDfmWm5l-M

Favorite lyrics:
The world slowly decays
Destruction fills my eyes
Harboring the image
Of a spiraling demise
Burning winds release their fury
Simulating judge and jury
Drfiting flurries of pain

Deafening silence reigns
As twilight fills the sky
Eventual supremacy
Daylight waits to die
Darkness always calls my name
A pawn in this recurring game
Humanity going insane

If that song doesn't motivate you to lift, I don't know what will.....just an awesome, heavy metal, riff crunchin' song!

fittofattofit

10-15-2010, 11:08 PM

euclid

10-18-2010, 04:41 AM

Bob - I saw this posted somewhere and thought of you. Enjoy!

http://img.photobucket.com/albums/v630/euclid/20gh4ps.jpg

robertfah

10-18-2010, 06:12 AM

Huge volume on leg work there! You'll feel that all over tomorrow!

Will you get to train while your wife is away?
It's nice for her to take a break though, even if it is with 2 of the kids - I'm always telling my wife to go away with a few friends, but she's scared that I won't cope with the kids on my own! (they do end up living on take-aways and watching a lot of movies though!)
I've got a babysitter a couple of days and Friday I am taking off to train in the morning, then pickup my son and take him to Disney for the day.

It's nice to have the time alone with my son (only 3) but it's so interesting to hear what he has to say at that age...truely a blessing and a little meatball too!

Bob - I saw this posted somewhere and thought of you. Enjoy!

http://img.photobucket.com/albums/v630/euclid/20gh4ps.jpg

I think the owner of this car is the one who designed mine....he's a member on the site that I use for my car and a great guy....very talented in graphic arts. That's a sick car too....can't wait to get mine back on the road. I am thinking of painting it flat black, myself, just to see how it would turn out.....looks nice on that car!

robertfah

10-18-2010, 06:23 AM

Saturday October 16, 2010 - 358 Days Remaining

Upper Power Day

BOR - 82.5%
175lbs - 3x5

Lat Pull Downs
130lbs - 3x8

DB Bench - 82.5%
75lbs - 3x5

DB Fly
45lbs - 1x8
50lbs - 1x8

DB Press - 82.5%
60lbs - 3x5

Incline DB Curl
35lbs - 2x8

Skull Crushers
60lbs - 1x8
70lbs - 1x8

Abs

Torso Twist
90lbs - 2x12

Decline Crunches
BW - 3x15

Hanging Knee Raises
2x25

Pullups
BW - 4x2

Numbers are starting to climb as I near my 100% in a couple of weeks. Feeling stronger with each passing week and I feel my diet as been very good as well. I could only do 4 sets of 2 on pullups do to time...I had to get home and take the wife and kids to catch their cruise so I didn't want to be late.

I was going through some old folders on my computer and came across this ancient song....another head-banger's song from Bathory:

Call From the Grave
XRR0Gc0YuZs

This really set me up for a coupld of good lifts during my workout...I have not listen to this song in ages....probably close to 10 years and I was excited when I found it.

Tonight is Lower Power and Arms. Looking forward to pushing some heavier weights with squats.

FrmrHoss

10-18-2010, 06:35 AM

Man, that car is a beauty.... can't wait to get mine back... it's been missed (and then for my exhaust to come off of backorder).

deltpecx

10-18-2010, 08:25 AM

Saturday October 16, 2010 - 358 Days Remaining

Abs

Torso Twist
90lbs - 2x12

Decline Crunches
BW - 3x15

Hanging Knee Raises
2x25

Pullups
BW - 4x2

Looks like a Mini Uber Ab Workout!

Were the pull ups without assistance?

robertfah

10-18-2010, 08:43 AM

Man, that car is a beauty.... can't wait to get mine back... it's been missed (and then for my exhaust to come off of backorder).
Yes, his car looks awesome. I feel your pain though with you car....I've got 70% of my parts but just need to put them together and get the rest of it done.....time and money is all that's stopping me...as usual...LOL.

Looks like a Mini Uber Ab Workout!

Were the pull ups without assistance?

Yeah, I'm just trying to hit my abs once a week for now to help strengthen my core. Pullups were done without assistance......which I will do from now on except for Hyper Back days. I do so much back work that when it comes time to do them, they are exhausted so I used assistance and work on form.

deltpecx

10-18-2010, 10:00 AM

... Pullups were done without assistance......which I will do from now on except for Hyper Back days. I do so much back work that when it comes time to do them, they are exhausted so I used assistance and work on form.

I usually do my pullups as the first exercise....

robertfah

10-18-2010, 01:35 PM

I usually do my pullups as the first exercise....

I've been thinking of switching them but I want to be able to do a few more before doing that. Right now, on my Hyper back days, I start off with my power back exercise, which is BOR's....I'm thinking I can put them 2nd instead of 5th where they are now.

BillyUrias

10-18-2010, 01:58 PM

Makeing progress each week man, I like it, weight/ waste going down and strenght going up. Can't beat that.

robertfah

10-19-2010, 05:13 AM

Makeing progress each week man, I like it, weight/ waste going down and strenght going up. Can't beat that.

Thanks Billy...I feel like I'm in a good spot rigt now....My eating and training has been really good the past couple of weeks and it's nice to see the rewards in the gym.

robertfah

10-19-2010, 05:21 AM

Monday October 18, 2010 - 355 Days Remaining

Lower Power Day & Arms

Squats - 82.5%
180lbs - 3x5

Leg Extensions
150lbs - 3x10 (L)

SLDL - 82.5%
195lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
110lbs - 3x10

Alt. DB Curls SS Single DB Overhead Extension
30lbs/30lbs - 4x10

Cable Press Downs SS Concentration Curls
65lbs/30lbs - 1x10
72.5lbs/30lbs - 2x10

I left work early yesterday to do some errands while my son was in school....the prefect time to get things done! So I was able to hit the gym a little earlier than usual and it was a good day at the gym. Weights felt light all night long and it wasn't until the last exercise that I felt my arms were pretty exhausted.

Arnold is on the cover of Muscle and Fitness mag. this month....that guy is a monster, no other way to put it.

deltpecx

10-19-2010, 07:31 AM

Alt. DB Curls SS Single DB Overhead Extension
30lbs/30lbs - 4x10

Cable Press Downs SS Concentration Curls
65lbs/30lbs - 1x10
72.5lbs/30lbs - 2x10

I like the suppersetting.
I've been doing that when I work chest on my solo day as in yesterday.

It really kicks up the intensity.

robertfah

10-19-2010, 10:39 AM

I like the suppersetting.
I've been doing that when I work chest on my solo day as in yesterday.

It really kicks up the intensity.

Yeah I agree....my arms are super pumped when I am done with these two exercises and there are times where I feel like my bicep is going to burst through my skin....I like that feeling :)

RUBICON19

10-19-2010, 12:48 PM

Thanks Billy...I feel like I'm in a good spot rigt now....My eating and training has been really good the past couple of weeks and it's nice to see the rewards in the gym.

Feels great to be on track! Good job!

bballbrett5

10-19-2010, 01:44 PM

so when are YOU gonna be in Muscle and Fitness? 355 days?

tonsti

10-19-2010, 02:01 PM

Good stuff today boss!Keep at it!!

robertfah

10-20-2010, 05:31 AM

Feels great to be on track! Good job!
Thanks pal, I hope to stay on track for a long time, really get some growth out of it.

so when are YOU gonna be in Muscle and Fitness? 355 days?
HAHA....I wish...but who knows come 355 days from now......I know one thing, I'll be in the best shape of my life at that time!

Good stuff today boss!Keep at it!!
Thanks Tonsti....I'm trying to keep up with the rest of you guys!

Yesterday was a rest day for me and I did just that! Went home, did what I had to do around the house and then sat and watched the Buins pounce Washington on Versus with my little boy. I made sure to get some extra sleep so I could be ready for my usual big workout today.

One thing I wanted to note was for the past 5 days I've been STARVING....each day. I'm eating my numbers but I think the more intense workout has me burning more calories because it's a struggle for me to go from eating lunch at 11am and then again at 2:30. So it seems like a good thing that my metabolism has seemed to have picked up but we're watching it this week to see if I'm gaining or losing weight and will adjust accordingly.

FrmrHoss

10-20-2010, 06:36 AM

I've noticed that I tend to get more extreme hunger pangs now then on my cut... although it's hunger pangs and not the crazy cravings like I had toward the end of the diet.

adamjohn32

10-20-2010, 08:05 AM

One thing I wanted to note was for the past 5 days I've been STARVING....each day. I'm eating my numbers but I think the more intense workout has me burning more calories because it's a struggle for me to go from eating lunch at 11am and then again at 2:30. So it seems like a good thing that my metabolism has seemed to have picked up but we're watching it this week to see if I'm gaining or losing weight and will adjust accordingly.

How much do you drink between meals? I found that if I space some water/coffee/green tea/Xtend every hour or so between meals I'm not starving. I also chew some sugar free gum. If you haven't tried these things, it might help.

Keep up the good work!

robertfah

10-21-2010, 04:45 AM

How much do you drink between meals? I found that if I space some water/coffee/green tea/Xtend every hour or so between meals I'm not starving. I also chew some sugar free gum. If you haven't tried these things, it might help.

Keep up the good work!

I try to keep a shaker bottle full of xtend during the day at work...this helps a little and yes, the gum helps me a lot....but there are times when I eat my normal meal and about 40 minutes later it's like I didn't eat that meal...it's those times where I get frustrated because I know I can't eat for another 3+ hours...LOL.

Thanks for the tips and for stopping by!

robertfah

10-21-2010, 05:06 AM

Wednesday October 20, 2010 - 353 Days Remaining

BOR
135lbs - 3x10

Pullups
2x2 - BW
Assisted
69.5lbs - 3x10

HS ISO Row
140lbs - 1x10
180lbs - 2x10

DB Row
55lbs - 3x10

Lat Pulldowns
130lbs - 2x12

DB Bench
60lbs - 3x10

Decline Bench
155lbs - 3x10

DB Fly
50lbs - 2x12

Weighted Stretch
35lbs - 62 Seconds

DB Press
35lbs - 3x10

HS ISO Side Laterals
20lbs - 3x10

DB Front Laterals
17.5lbs - 2x12

Rear Delt Machine
90lbs - 2x12

Started the night off a little rough....I warmed up properly and did BOR's as normal and then decided to move onto Pullups. I got through 2 sets of 2 just using my body weight and I felt the same nagging, "pulling" feeling under my right armpit area, so I stopped. I took a break and then decided it was best to use assistance the rest of the night for pullups instead of trying to force something and get hurt. I've had trouble with this area in the past and I think it's just the muscle back there not being strong enough yet. Here's an image of where the pain is....it appears to be the Teres Major:

http://i979.photobucket.com/albums/ae271/robertfah/teres-major-rhomboids-anatomy.gif

Other than that, my night was good. Lifts are getting stronger as I went up in weight again on 4 exercises, so this is telling me that either a.) I'm getting stronger or B.) the DAA is really kicking in or C.) reaping the benefits of a refeed day.....probably a bit of all of them but it's a great feeling.

Tonight is an off night and then I'm off work tomorrow. I'll do legs in the AM and then hit Disney with my son in the afternoon....should be a fun day!

Edit: Forgot to add that after my refeed day yesterday I went to bed at 209.2 and woke up this morning at 206.6. Sunday is my next weigh-in day.

deltpecx

10-21-2010, 07:20 AM

WHOA!

Back, pecs and delts in one WO that's a whole lot of work getting done!

Nice Job!

What grip are you using for those pullups?

robertfah

10-21-2010, 07:46 AM

WHOA!

Back, pecs and delts in one WO that's a whole lot of work getting done!

Nice Job!

What grip are you using for those pullups?

Thanks, this is my longest workout of the program but I've gotten used to it over the past 4 weeks so it's not that bad now.

For pullups I use a wide grip and put my thumbs in so they are in line with my knuckles....just opposite of this pic:
http://www.usarmybasic.com/wp-content/uploads/2010/03/b1_2766.jpg

adamjohn32

10-21-2010, 08:09 AM

bballbrett5

10-21-2010, 09:44 AM

that area is tender for all of us. it may even be the teres minor. i'd suggest putting a foam roller under your arm pit, then angle back to where it feels tender then ROLL BABY ROLL

robertfah

10-21-2010, 10:47 AM

That's alot of lifting... I'm usually dead after doing back/chest on hyper days... adding shoulders is not joke! Have fun with legs and then trying to walk around Disney, your gonna be BEAT when you get home haha!
Yes, it is a lot but I find if I put my mind to it, it goes by fairly quickly and I can get a good workout for each bodypart. My chest is already sore today! I'm hoping the walking @ Disney will help loosen my legs up and not make them feel so sore...but I doubt it.

that area is tender for all of us. it may even be the teres minor. i'd suggest putting a foam roller under your arm pit, then angle back to where it feels tender then ROLL BABY ROLL
Good idea.....thanks for the tip!

robertfah

10-22-2010, 07:52 AM

Friday October 22, 2010 - 351 Days Remaining

Squats
135lbs - 3x10

Deadlifts
250lbs - 3x10

Leg Extensions
130lbs - 3x12

DB Lunges
40lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
140lbs - 4x8 (L)

Seated Calf Raises
120lbs - 3x12

Got to workout early this morning and things went well. I have been preparing, mentally, for deadlifts since last Friday. I still felt I had more in me from last week so I prepared for 250 this week; it went up fairly easy. I felt a couple of reps were a bit awkward, but for the most part, I nailed set. All I kept thinking was "it's only 225lbs for 10, you can do this" and it worked like a charm.

The rest of my workout went smoothly and I got the usual "I feel like throwing up" feeling towards the end. I don't know what it is about hyper leg day but I can't seem to drink my xtend during this workout. For some reason it dries my mouth out completely and I have to get an ice cold water to clean my pallet in order to feel better. Strange.....

Anyhow, off to pick up my son and head to Disney for the day where I hope we are going to get dressed up like Pirates and wander the Magic Kingdom....yeah, I"m just as much as a kid as he is so we'll have tons of fun!

Song that got me through my deadlifts today:

Rob Zombie - Living Dead Girl
f5cLXZJGuv4

bballbrett5

10-22-2010, 02:58 PM

The rest of my workout went smoothly and I got the usual "I feel like throwing up" feeling towards the end. I don't know what it is about hyper leg day but I can't seem to drink my xtend during this workout. For some reason it dries my mouth out completely and I have to get an ice cold water to clean my pallet in order to feel better. Strange.....

I'm right there with you. Usually on leg day, xtend just is like "too much" and I have to drink plain water and maybe get in a few sips of xtend if I can.

robertfah

10-22-2010, 05:03 PM

Just got back from Disney with my son....what a day! We got there about 1:30pm and left at 6:30 because the park was closing at 7pm for Mickey's not so scary halloween party. We had so much fun and did so much but wanted to share this photo of the day:
http://i979.photobucket.com/albums/ae271/robertfah/scan0020.jpg

tonsti

10-22-2010, 05:09 PM

fittofattofit

10-25-2010, 05:02 AM

robertfah

10-25-2010, 05:40 AM

Saturday October 23, 2010 - 350 Days Remaining

Upper Power Day

BOR - 90%
190lbs - 3x5

Lat Pull Downs
130lbs - 3x8 (L)

DB Bench - 90%
80lbs - 3x5

DB Fly
50lbs - 2x8

DB Press - 90%
65lbs - 3x5

Incline DB Curl
35lbs - 2x8

Skull Crushers
70lbs - 2x8

Abs

Torso Twist
90lbs - 3x12

Decline Crunches
BW - 2x15

Hanging Knee Raises
2x25

I had to make this workout quick on this morning because my wife and kids were returning from their cruise and I needed to get them in the morning. So I was off to the gym at 7:30am....3 scoops of Quake and I was in the zone....bench felt light but shoulder presses felt heavy. I think it's tough trying to do 3 body parts on heavy day....by the time I'm done with back and chest, my shoulders are almost spent.

Legs are surprisingly fine....my hams and glutes were a tad sore but nothing too bad. Tonight is Lower Power so I'm excited to push the strength of my legs. It's funny but I used to hate doing legs but I swore to myself about a year ago when I started that I wouldn't be one of these meat-heads who are all upper body and no lower body.

FrmrHoss

10-25-2010, 07:28 AM

Saturday October 23, 2010 - 350 Days Remaining

Legs are surprisingly fine....my hams and glutes were a tad sore but nothing too bad. Tonight is Lower Power so I'm excited to push the strength of my legs. It's funny but I used to hate doing legs but I swore to myself about a year ago when I started that I wouldn't be one of these meat-heads who are all upper body and no lower body.

That's a great pic up there.

I still hate doing legs ;) but I feel the same way and almost feel embarrassed at some of the weights I have to work with on the leg movements! I'm convinced if my legs were on par with my upper body strength I'd probably weigh 15 pounds heavier lol.

BillyUrias

10-25-2010, 02:40 PM

Awsome picture man. Gotta have fun with the kids while there still kids. Next think you he will be asking to use the car and for date money lol.

deltpecx

10-25-2010, 03:35 PM

... I think it's tough trying to do 3 body parts on heavy day....by the time I'm done with back and chest, my shoulders are almost spent.

Can the order of the exercises be rotated each week?

Or are they to be done in the order you have posted?

euclid

10-26-2010, 05:03 AM

Lovin that pic man! Ahahah nice.

robertfah

10-26-2010, 05:13 AM

That's a great pic up there.

I still hate doing legs ;) but I feel the same way and almost feel embarrassed at some of the weights I have to work with on the leg movements! I'm convinced if my legs were on par with my upper body strength I'd probably weigh 15 pounds heavier lol.

Awsome picture man. Gotta have fun with the kids while there still kids. Next think you he will be asking to use the car and for date money lol.

Lovin that pic man! Ahahah nice.
Thanks guys....he's my little buddy that's for sure....we do everything together!

Can the order of the exercises be rotated each week?
Or are they to be done in the order you have posted?

I don't think they have to be done in a set way but that is a Power Upper day so it's hard to say which one to put first because the last exercise would always be slacking. But, I may give it a whirl and see how I like it.

robertfah

10-26-2010, 05:22 AM

Monday October 25, 2010 - 348 Days Remaining

Lower Power Day & Arms

Squats - 90%
200lbs - 3x5

Leg Extensions
170lbs - 3x10

SLDL - 90%
210lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
110lbs - 3x10

Alt. DB Curls SS Single DB Overhead Extension
30lbs/30lbs - 1x10
30lbs/35lbs - 2x10
35lbs/35lbs - 1x10

Cable Press Downs SS Concentration Curls
72.5lbs/30lbs - 3x10

Another week down and last night's workout was at 90% which felt really good. I was nervous with squats because I didn't know how much my legs could take, especially since I hit them pretty hard on Friday, but, they felt fine and I got more confident with each lift. Next week is 100% week and then it's PR week so I am going to do my best to stay the course and try to eat as healthy as I can. I've seen the differences that eating wisely vs. porrly can have on my body while lifting so I want to give myself as much as an advantage as I can.

Tonight is an off night before my mega workout on Wednesday of Back, Chest, and Shoulders....I tweaked my neck last week sometime so it'll be nice to rest it for a night.

fltallpaul

10-26-2010, 05:37 AM

robertfah

10-26-2010, 10:51 AM

I really wish you had a training partner because I know how hard it is to push yourself when you don't. I am certain you are stronger than you believe right now but playing it safe is a must without a spotter or tons of experience.

I believe you are right on this one....I'm finding if I mentally believe the given weight is lighter than what it really is, it helps a lot. But in the end, it would benefit to have another partner.

bballbrett5

10-26-2010, 02:57 PM

Yeah you're probably stronger than you give yourself credit for, but at the same time as long as you continue to gain confidence and try to overload, you should be good to go.

deltpecx

10-26-2010, 07:51 PM

Isn't there anyone in the gym you can get to spot for you from time to time?

robertfah

10-27-2010, 05:17 AM

Yeah you're probably stronger than you give yourself credit for, but at the same time as long as you continue to gain confidence and try to overload, you should be good to go.
Thanks, as you said, gaining confidence is a huge factor in the lifts and part of that comes from having a spotter but also knowing you have good form. I don't have a spotter so I'll work on the form part and do my best.

Isn't there anyone in the gym you can get to spot for you from time to time?
There are tons of people, I just have to weed out the clowns. I asked for a spot once when I was doing incline DB presses with 100's. I told the guy to push from my elbows if I needed a spot....well, I got stuck on a rep and he was trying to PULL from my wrists....ugh, I just gave up after that....lol. But I'm sure there are a plenty of people who can help, I just need to find them.

adminJaxon

10-27-2010, 06:58 AM

BillyUrias

10-27-2010, 08:44 AM

Some times I would like a spot but most of the time I can do without. If I think I am going to need a spot say like on bench press then I will do a partial rep and get a feel for it and if I think I can get it with good form then I will go ahead, but if I feel like no way then I wont even try it. I will just lower the weight and get what I can. As long as your progressing then your doing good.

robertfah

10-28-2010, 07:17 AM

Wednesday October 27, 2010 - 346 Days Remaining

BOR
135lbs - 3x10

Pullups - Assisted
69.5lbs - 1x10
61lbs - 2x10 (L)

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
130lbs - 2x12

DB Bench
60lbs - 3x10

Decline Bench
165lbs - 3x10

DB Fly
50lbs - 2x11

Weighted Stretch
35lbs - 63 Seconds

DB Press
35lbs - 3x10

HS ISO Side Laterals
20lbs - 3x10

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
90lbs - 2x12

Yesterday was a refeed day for me and I took full advantage of it....I had me some Cold Stone Ice Cream.....yummmmy! But being lactose intollerant, that didn't help me later that night....but it was so worth it.

I went up in most of my lifts, which I was excited about. Things just felt light last night so I kept adding weight until they felt heavy again! That muscle under my armpit is still sore and was bothering me last night but as I concentrated on using good form, it seemed to go away.

Tonight I'm off to Halloween Horror Nights at Universal Studios with my wife for some fun. I haven't been to one of these yet but everyone is telling me they are a blast. It'll be back to legs on Friday where I plan to hurt myself even harder than last week. My legs weren't sore enough so that means more work needs to be done!

bballbrett5

10-28-2010, 05:24 PM

aw man Universal sounds like a blast. enjoy! ride the hulk for me

robertfah

10-29-2010, 09:56 AM

Friday October 29, 2010 - 344 Days Remaining

Squats
135lbs - 3x10

Deadlifts
275lbs - 3x10 <-- WOW

Leg Extensions
130lbs - 3x12

DB Lunges
40lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
150lbs - 4x8

Seated Calf Raises
120lbs - 3x12

Another day off of work so I decided to hit the gym a little early today. We got in so late last night from HHN (1:30am) and woke up at 7am, so I didn't get much rest but I wanted to go to the gym.,....I've been mentally preparing for DLing 275 and was pumped to get there. Started off with Squats and it was a good warmup for my legs and I did 2 warmups of DL at 135 and 225, each for 10, then went straight into my working sets. These were HEAVY, but I knew I could do it. I snagged a vid of my first set and although I staggered a bit on a few reps, I think I maintained pretty good form. Please give your honest opinion on it though...honesty is what counts.

After Deads, I WAS DEAD! It took everything out of me but this is what I wanted. I wanted to kill my legs and push them beyond what they are used to. I can say this.....I thought my a$$ was going to fly out of my hips on my last set of DL's....I struggled after the 6th rep but kept driving from my hips and glutes to really take the strain off the back.

Here's a vid of the DL...sorry it's blurry, but I didn't realize that my lense was smudged but it's better than nothing.
YmABQhxxQok

This song helped me get through the DL's...Innocence by Disturbed:
nbZ1PJzZMz8

I've got the rest of the day off and I'll be celebrating my little man's 3rd birthday today. I've got some pics from HHN that I need to post as well....Lots of fun there last night.

robertfah

10-29-2010, 09:57 AM

I'm with you on spotting bud,
I haven't had ONE spot since I've joined LA fitness. I've spotted many people though. I guess I feel it's more important to gain confidence in your lifts without a spot and work your way up to a comfortable point. This may be because I've gotten seriously hurt in the gym in the past going too heavy but who knows. If I can't lift it myself, no thanks :)

I hear you Admin...

I will just lower the weight and get what I can. As long as your progressing then your doing good.
This is my main focus...progressing...not how much I can put up but progressing each week.

aw man Universal sounds like a blast. enjoy! ride the hulk for me
The hulk was closed but even if it was open, I wouldn't ride it! I don't do roller coasters, I get too motion sick from them.....yuck! My wife however, loves them and she rode the Mummy last night....said it was a blast!

bballbrett5

10-29-2010, 11:26 AM

the deads look great...though i would suggest letting the bar die before going for the next rep rather than bouncing.

aw man the mummy IS fun. it's not even that much of a roller coaster...more like whilring through a special effects studio

fittofattofit

10-31-2010, 04:22 AM

Deadlift positioning looked very good - you should really 'unweight' the bar at the bottom before recommencing the lift up on the next rep (the 'dead' part of the 'lift') and you could slow down a little, but you maintained good form on almost all of those reps - you made it look too easy!
Next time easy reps of 315?

RUBICON19

10-31-2010, 07:09 AM

Ice deads! & Yes, a good spot is hard to find!

deltpecx

10-31-2010, 07:18 AM

Watch what happens on the fourth rep in the video. The one side hits the floor first and bounces up a bit more than the other.

fltallpaul

11-01-2010, 09:02 AM

Damn Robert...275 for 10 like nothing. You are making serious progress with that exercise.

robertfah

11-02-2010, 05:24 AM

the deads look great...though i would suggest letting the bar die before going for the next rep rather than bouncing.

Deadlift positioning looked very good - you should really 'unweight' the bar at the bottom before recommencing the lift up on the next rep (the 'dead' part of the 'lift') and you could slow down a little, but you maintained good form on almost all of those reps - you made it look too easy!
Next time easy reps of 315?

Watch what happens on the fourth rep in the video. The one side hits the floor first and bounces up a bit more than the other.
Thanks for the feedback guys...much appreciated. When I went into the lift and got 2 off the ground I thought "Holy sheeet, this is heavy" and started to 2nd guess myself, which is where I found myself doing rapid reps and bobbling around a bit. I am going to stay at this weight for a bit and focus on the things mentioned.

Not too sure if I'll try 315 for less reps though...don't know the benifits (if any) of lifting heavier but less reps....in the end you are pulling less volume so I'm not too sure which helps you out more....any ideas?

Ice deads! & Yes, a good spot is hard to find!

Damn Robert...275 for 10 like nothing. You are making serious progress with that exercise.
Thanks guys....lots of people told me to be patient with my lifts and there will be a time where the weight increases like mad....I think I have experienced that; it's a nice feeling.

robertfah

11-02-2010, 05:41 AM

Saturday October 30, 2010 - 343 Days Remaining

Upper Power Day

BOR - 100%
210lbs - 3x5

Lat Pull Downs
150lbs - 3x8

DB Bench - 100%
90lbs - 3x5

DB Fly
50lbs - 2x8

DB Press - 100%
70lbs - 3x5

Incline DB Curl
35lbs - 2x8

Skull Crushers
70lbs - 2x8

Abs

Torso Twist
90lbs - 3x12 (L)

Decline Crunches
BW - 3x15

Weighted Ab Crunch
70lbs - 3x10

Upper Body @ 100% this night but there was a twist.....I didn't get to the gym until 10pm so my body was preparing for sleep normally at this time...lol. I only downed 2 scoops of Quake as I didn't want to be up the whole evening staring at the ceiling. So the weights felt heavy, which I expected, but I got through them which I am pleased about. No spots were needed on any of the exercises and the nice thing was the gym was EMPTY! I had the whole place to myself so I took my time and did what I needed to do to.

Here's some vid I snagged of DB Shoulder Presses:
fsP3NZZC2D4

adamjohn32

11-02-2010, 05:49 AM

robertfah

11-02-2010, 06:01 AM

Monday November 1, 2010 - 341 Days Remaining

Lower Power Day & Arms

Squats - 100%
220lbs - 3x5

Leg Extensions
170lbs - 3x10

SLDL - 100%
235lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
110lbs - 3x10

Alt. DB Curls SS Single DB Overhead Extension
30lbs/35lbs - 2x10
35lbs/35lbs - 2x10

Cable Press Downs SS Concentration Curls
72.5lbs/30lbs - 3x10

Today was a messed up day...my wife threw her back out first thing in the morning (6am) so I had to call into work and then take her to her Dr. to get checked out. She had problems about 10 years ago with her back going out on her and I think this was more of the same. The dr. gave her some muscle relaxors and pain medicine and back home we went. But anyhow, my workout felt good, not 100% but I managed....I think I was more mentally fatigued than anything but Squats went up ok as well as my other exercises.

That exercise wraps up 6 weeks for me and this is my PR week for my power lifts so I will be doing my best to get plenty of rest and I will try not to kill myself of my hyper days this week as to save it for my power days. I've made some significant progress during these 6 weeks with most of my lifts and need to decide if after this week to take the next week as a deload week....I'll see what Paul recommends....but I'll definately get some progress pics up this weekend.

I'm off tonight and I need it; my shoulders hurt and I'm pretty exhausted from the long weekend.

robertfah

11-02-2010, 06:06 AM

getting strong rob, progress is looking good.... how bout the vikings releasing moss? wonder if the pats will take him back... it's all part of belichick's plan haha

Yeah I read that to my surprise yesterday....I didn't think he would stay in Minn. after this year but boy that was quick! He never liked it there.....the Pats will grab him back but they are at the end of the waiver line so Miami or someone else will surely pick him up just to keep the Pats from getting him back....but how messed up would that be if they were to get him back! I'm pissed the game wasn't on TV down here.....freakin' Bucs were on instead....ghey.

fltallpaul

11-02-2010, 09:37 AM

Yeah I read that to my surprise yesterday....I didn't think he would stay in Minn. after this year but boy that was quick! He never liked it there.....the Pats will grab him back but they are at the end of the waiver line so Miami or someone else will surely pick him up just to keep the Pats from getting him back....but how messed up would that be if they were to get him back! I'm pissed the game wasn't on TV down here.....freakin' Bucs were on instead....ghey.

Well the Bucs are the best team in the NFC, so not Ghey!
http://images.fanpop.com/images/image_uploads/Bucs-Butts-nfl-cheerleaders-483926_400_480.jpg

tonsti

11-02-2010, 02:06 PM

I was gonna post ^^^^^^^but I lost focus!

robertfah

11-02-2010, 03:20 PM

Well the Bucs are the best team in the NFC, so not Ghey!
http://images.fanpop.com/images/image_uploads/Bucs-Butts-nfl-cheerleaders-483926_400_480.jpg

Err...check that...they are 2nd to the Giants while the Pats sit on top....maybe a Superbowl Preview???? That would be one nasty party!

robertfah

11-04-2010, 04:53 AM

Wednesday November 3, 2010 - 339 Days Remaining

DB Bench
60lbs - 3x10

Decline Bench
175lbs - 3x10

DB Fly
50lbs - 2x12

Weighted Stretch
35lbs - 71 Seconds

BOR
135lbs - 3x10

Pullups - Assisted
61lbs - 1x10
52.5lbs - 2x10

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
35lbs - 3x10

HS ISO Side Laterals
20lbs - 3x10

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
90lbs - 2x12

I changed things up a bit last night and did chest first, then back and shoulders. I think I like this better as I got a great pump from chest and felt more "fresh" from the start vs. doing chest 2nd. Everything went smoothly last night and my body is aching from the long workout already.

Tonight is an off night and then it's hyper legs on Friday evening. Not too sure if I will go all out as Saturday and Monday are my power days and I will be trying to set some PR's so not too sure if I want to risk injury. I remember last week how sore my lowe rback was for a coupld of days after deads so I may drop the weight and take it easy; we'll see.

** Yesterday was my refeed day and I tipped in at 208.4 last night....woke up this morning at 206 so I've got a feeling I'll be below 205 by Sunday.

deltpecx

11-04-2010, 08:12 AM

I changed things up a bit last night and did chest first, then back and shoulders. I think I like this better as I got a great pump from chest and felt more "fresh" from the start vs. doing chest 2nd. Everything went smoothly last night and my body is aching from the long workout already.

Wait...WUT!!??...:D

Pretty awesome how a little change can work.

** Yesterday was my refeed day and I tipped in at 208.4 last night....woke up this morning at 206 so I've got a feeling I'll be below 205 by Sunday.

NICE!!!!!!

robertfah

11-04-2010, 12:49 PM

Pretty awesome how a little change can work.

NICE!!!!!!
I had feeling I wouldl ike it better this way and I'm glad I changed it up. We;ll see if the weight thing being below 205 is good or not. I've been on the program for 6 weeks as of today and have improved all my lifts (some significantly) over that time so I'm hoping the results will show in the pics. Not expecting anything drastic but hoping there's a change. Either way, I'll reevaluate once I start the program again to see if adjustments need to be made.

robertfah

11-05-2010, 07:31 AM

Friday November 5, 2010 - 337 Days Remaining

Squats
135lbs - 3x10

Deadlifts
250lbs - 2x10
205lbs - 1x10

Leg Extensions
130lbs - 3x12

DB Lunges
40lbs - 20 Steps

SLDL
135lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
150lbs - 3x8

Seated Calf Raises
Skipped

I had a little scheduling conflict today with my wife....I usually workout in the evening on the Fridays that I work but tonight she wants to go out with a few friends so I decided to hit the gym in the morning and skip a few hours of work.....for those of you that work with me, don't tell me coworkers....hehehe....I gave them another excuse as to why I was late....but at any rate, I did it for several reasons...this week is a PR week on Saturday and Monday (the 8th) so I didn't want to skip any workouts, plus I've got a packed weekend with a b-day party for my wife on Sunday and a community garage sale that we are putting a lot of stuff in on Saturday....but mostly I did it because I am motivated and didn't want to get out of my groove. I feel I am in a good place with eating and lifting and didn't want to take a day off. I set some goals at the beginning of this journey and promised myself I would do what it takes to get there and today is no exception.

The workout felt good...I was a little tired but 3 scoops of Quake woke me up and got me bouncing by the time I hit the gym. I went light on Deads only because tomorrow is my Power Upper day and I didn't want to have a sore lower back trying to set a PR on BOR's. I did take everyone's advice though and slowed them down and made sure I reset after each rep....talk about a burn! One thing I tried different was straps. I usually use a mixed grip but I tried straps with both hands using a regular grip.....I didn't care for that at all.....I felt like the bar was going to slip out of my hand despit ethe straps being there. Oh well, I figured I would try something new. I did have to cut it a little short due to time but trust me, my legs are trashed right now. My jeans are so tights on me right now it's not even funny...LOL.

Hope everyone is having a good day and I'm looking to set some PR's on uppper body tomorrow so stay tuned!

bballbrett5

11-05-2010, 11:57 AM

brb emailing that post above to your boss

robertfah

11-06-2010, 07:49 PM

Saturday November 6, 2010 - 336 Days Remaining

Upper Power Day

BOR - PR
220lbs - 2x5
185lbs - 1x5

Lat Pull Downs
130lbs - 3x8

DB Bench - PR
100lbs - 1x4
95lbs - 1x5
90lbs - 1x5

DB Press - PR
75lbs - 1x3
70lbs - 1x5
65lbs - 1x5

DB Fly SS Incline DB Curl SS Skull Crushers
50lbs/35lbs/70lbs - 2x8

Abs

Torso Twist
110lbs - 3x12

Decline Crunches
BW - 3x20

Cybex Ab Crunch/Push
70lbs - 3x10

So today was an Upper Power day and I was supposed to set some PR's....I did but not how I wanted to. My day was rough from the start and I didn't get to the gym until 4ish and I could tell I wasn't in the right mindset when I was there. I think I was too tired and stressed about a few other things...I took 3 scoops of Quake but it didn't seem to help much.

I started off with BOR's and my back was tender from my workout yesterday so I was sure to wear a belt to help with keeping things tight back there. I was able to get 220 for 5 and felt pretty good about it....it's only a 10lb increase from 6 weeks ago, but I'll take it.

So I attempted 100's on Bench and got 4 but froze on the 5th, so I didn't count that as a sucessful PR....so I dropped them to 95's and got 5 and was happy because 6 weeks ago I could only do 90's....again, I'll take it.

Then onto shoulders....I think I played myself, mentally on these. I was thinking my shoulder was pretty taxed from Benching and when I got the weights in my hands, I was thinking "There's no way this is going to happen".....I know, wrong attitude but seriously, I wasn't in the right mindset today. So I got that up for 3 and that was all....then I bumped it down to 70's and got all 5 and will count that......not a PR but I think I know where to make some adjustments these next 6 weeks to see if I can get those 75's up next time.

Here's some vid of my PR's with the exception of Shoulders....I couldn't get a free spot to put the camera.

BOR - 220x5
7KAPW7Wzplk

DB Bench - 100x4
e-6EJmeJ6kU

DB Bench - 95x5
dgLte8ET8rw

Here's some updated pics after 6 weeks on the program...at the time of these pics I m 206.6 at 10pm...so I am probably going to wake up about 204ish.

http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/frnt_lat.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/frnt_dbl.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/rear_dbl.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/rear_lat.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/quad.jpg

My posing is horrible, I know but I'm working on it a little. Been trying to watch some vids on how to get the position down and what not....but whatever....open to critiques, crisitisms, comments as usual.

Edit: As predicted, I woke up at 204.6 this morning and my waist is 35".

bballbrett5

11-07-2010, 09:58 AM

back's gonna look sick dieted down

robertfah

11-08-2010, 05:30 AM

back's gonna look sick dieted down

Thanks Brett....I'm hoping so too!

FrmrHoss

11-08-2010, 06:12 AM

Yeah I agree - you've got a nice shape to your back, large shoulders too. Can see some of that mass hiding beneath the surface on the quads as well ;).

BillyUrias

11-08-2010, 10:03 AM

back's gonna look sick dieted down

x2 and your waist is already @ 35 damn. Damn wished my waist was @ 35 already.

robertfah

11-08-2010, 01:38 PM

Yeah I agree - you've got a nice shape to your back, large shoulders too. Can see some of that mass hiding beneath the surface on the quads as well ;).

x2 and your waist is already @ 35 damn. Damn wished my waist was @ 35 already.

Thanks guys....I like my back and shoulders but feel my chest and arms are lacking a bit....still got this whole year to work on that!

robertfah

11-08-2010, 01:43 PM

New page bump...

Here's some updated pics after 6 weeks on the program...at the time of these pics I m 206.6 at 10pm...so I am probably going to wake up about 204ish.

http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/frnt_lat.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/frnt_dbl.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/rear_dbl.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/rear_lat.jpg
http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/quad.jpg

My posing is horrible, I know but I'm working on it a little. Been trying to watch some vids on how to get the position down and what not....but whatever....open to critiques, crisitisms, comments as usual.

Edit: As predicted, I woke up at 204.6 this morning and my waist is 35".

I talked with Paul and have a change in my macros....while 1lb in 6 week is good (especially since all my lifts went up), there's still room for more growth so here's my new numbers:

w/o days - 250p, 240c, 70f
refeed days - 230p, 310c, 70f
non w/o days - 250p, 190c, 60f

Let's see how this works for the next 6 weeks...

robertfah

11-10-2010, 05:31 AM

Tuesday November 09, 2010 - 333 Days Remaining

Lower Power Day & Arms

Squats - PR
235lbs - 1x5
205lbs - 2x5

Leg Extensions
170lbs - 3x10

SLDL - PR
250lbs - 1x5
225lbs - 1x5
135lbs - 1x5

Alt. DB Curls SS Skull Crushers
35lbs/70lbs - 4x10

DB Hammer Curls
30lbs - 3x10

Last night was Lower PR night for me and things went well. I was excited to get in and test my squat right away but ALL the racks were taken, so I did some arms first, then moved to the rack when it was available. After warming up with 3 sets of 15, 12, & 8 I decided to give 235 a try. I was nervous without a spot and knew it was going to effect me during the lift so I took some time to scope out a good spot and got 235 with no help. It definately helped having that backup there incase my legs quit..even though the rack has the bars....but still.

So the rest of the night I was kind of different as I didn't follow my normal routine. I just wanted to get in, set some PR's and get out because I got there so late (9pm). I did set another PR on SLDL but I'm feelign it now in my lower back so I need to make sure my form is better on those moving forward.

Tonight marks the start of the program again....I was going to go another week of lifting heavy but with my back the way it is and my shoulder being tender in the A/C joint, I figure the first couple of weeks of going light would be a welcome break.

I the past 6 weeks though, I am happy with my progress and am looking forward to setting more PR's at the end of this 6 weeks as well.

deltpecx

11-10-2010, 06:31 AM

Last night was Lower PR night for me and things went well. I was excited to get in and test my squat right away but ALL the racks were taken, so I did some arms first, then moved to the rack when it was available. After warming up with 3 sets of 15, 12, & 8 I decided to give 235 a try. I was nervous without a spot and knew it was going to effect me during the lift so I took some time to scope out a good spot and got 235 with no help. It definately helped having that backup there incase my legs quit..even though the rack has the bars....but still.

How low or high do you set the safety bars?

Congrats on the PRs!

adamjohn32

11-10-2010, 06:59 AM

[B]Squats - PR
235lbs - 1x5
205lbs - 2x5

SLDL - PR
250lbs - 1x5
225lbs - 1x5
135lbs - 1x5

...

Tonight marks the start of the program again....I was going to go another week of lifting heavy but with my back the way it is and my shoulder being tender in the A/C joint, I figure the first couple of weeks of going light would be a welcome break.

Nice numbers Rob! I like PHAT b/c the first two weeks are like a deload, and by the start of the third week your ready to start lifting heavy again.

BTW, have you had your shoulder checked by a doctor? I thought I had something structural with mine a few months back, but it was more of a muscle imbalance, and a few deep tissue massage sessions help a ton. Let me know if you'd be interested in trying some deep tissue stuff, I know a great lady right in the Conway area.

adminJaxon

11-10-2010, 07:23 AM

robertfah

11-10-2010, 07:37 AM

How low or high do you set the safety bars?

Congrats on the PRs!
Thanks D...I set the bars about 1 inch lower than I actually go....the next setting above that is too high and I find myself hitting hit with the bar from goin too low.

Nice numbers Rob! I like PHAT b/c the first two weeks are like a deload, and by the start of the third week your ready to start lifting heavy again.

BTW, have you had your shoulder checked by a doctor? I thought I had something structural with mine a few months back, but it was more of a muscle imbalance, and a few deep tissue massage sessions help a ton. Let me know if you'd be interested in trying some deep tissue stuff, I know a great lady right in the Conway area.
I had my shoulder looked at a year ago about this time of year....they said it was A/C joint inflamation and I even got a shot of cortisone which made it feel 100x better....but I can't keep getting those as it will eventually eat away at the muscle or joint....so I've been very careful with the exercises I choose and how I do them.

I'm alway up for a good massage....toss me a PM with her number so I can give her a try!

Dude that was like that for me last night too! Every thing I wanted to do there was a line!!! what up with that? it's not even January yet :eek: wait till that time comes and all the gyms in the world will be packed full....for about a month anyway :D

good workout man! keep that shz up!!
Yes, it is frustrating but it does give me more time to get prepared, mentally, and make those PR's happen. I checked out your site btw, I'm diggin' it. I'll send you some feedback soon.

FrmrHoss

11-10-2010, 07:45 AM

Dude that was like that for me last night too! Every thing I wanted to do there was a line!!! what up with that? it's not even January yet :eek: wait till that time comes and all the gyms in the world will be packed full....for about a month anyway :D

good workout man! keep that shz up!!

Congrats on teh squat PR man :).

Our gym has been like that on Mondays lately - everyone and their cousin shows up, and then it slowly tapers off by Friday and then I see only the regulars in there.

bballbrett5

11-10-2010, 09:39 AM

great work with 235! no reason to be nervous

fltallpaul

11-10-2010, 09:51 AM

Your back is making some really great progress....i especially like the butterflies behind you though.

http://i979.photobucket.com/albums/ae271/robertfah/back_dbl_comparison.jpghttp://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/rear_dbl.jpg

adamjohn32

11-10-2010, 10:13 AM

Your back is making some really great progress....i especially like the butterflies behind you though.

haha... good progress for sure, back looks lean and wider if i'm not mistaken no?

fltallpaul

11-10-2010, 11:24 AM

haha... good progress for sure, back looks lean and wider if i'm not mistaken no?

Neck is redder too...

RUBICON19

11-10-2010, 11:36 AM

AWESOME PRs!!! Congrats..
Also, Butterflies FTW!!

robertfah

11-10-2010, 11:52 AM

Congrats on teh squat PR man :).

Our gym has been like that on Mondays lately - everyone and their cousin shows up, and then it slowly tapers off by Friday and then I see only the regulars in there.
Thanks....I'll get that 5RM number up to a respectable amount soon enough......ugh, I am not looking forward to the new year and crowded gyms.

great work with 235! no reason to be nervous
Thanks Brett...the more I lift, the more confidence I get.

Your back is making some really great progress....i especially like the butterflies behind you though.

This is one area since I started lifting that I feel comfortable with it's progression. I wish the other body parts would follow suit though.

haha... good progress for sure, back looks lean and wider if i'm not mistaken no?
After dieting on and off this past year I've learned that my back seems to lean out quicker than other areas.....thanks for the comments.

Neck is redder too...
Biotch....but you're right....lol.

AWESOME PRs!!! Congrats..
Also, Butterflies FTW!!
Thanks Randy! You guys give me great motivation with all your support and logs. I view them each day and it helps me get more motivated to try harder and lift heavier!

robertfah

11-11-2010, 04:50 AM

Wednesday November 10, 2010 - 330 Days Remaining

DB Bench
65lbs - 3x10

Decline Bench
175lbs - 3x10

Incline DB Fly
50lbs - 2x12

Weighted Stretch
40lbs - 75 Seconds

BOR
145lbs - 3x10

Pullups - Assisted
52.5lbs - 3x10

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
40lbs - 3x10

HS ISO Side Laterals
20lbs - 3x10 (L)

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
Skipped

6 weeks down and while I was thinking about going heavy for another week or so, I decided to reset and start from the beginning again, giving my shoulder and back a bit of a rest. It was a good workout as I felt my chest and back get full pretty quick. Surprisingly, when I got to shoulders, they seemed ready to go and not fatigued so some of my shoulder movements felt light.

Tonight is an off night and I'm hoping it's the rest my back needs to feel better. It's not all that bad but I wouldn't attempt to Deadlift with it like this and risk hurting it more.

On another note; 35 years yesterday marks the anniversary of the Wreck of the Edmund Fitzgerald...such a tragic event but probably one of Gordon Lightfoots best songs:
http://content.usatoday.com/communities/sciencefair/post/2010/11/edmund-fitzgerald-wreck-gordon-lightfoot-song-great-lakes-storms/1 ('http://content.usatoday.com/communities/sciencefair/post/2010/11/edmund-fitzgerald-wreck-gordon-lightfoot-song-great-lakes-storms/1')

Q0DqPSF2fyo

adminJaxon

11-11-2010, 06:44 AM

Congrats on teh squat PR man :).

Our gym has been like that on Mondays lately - everyone and their cousin shows up, and then it slowly tapers off by Friday and then I see only the regulars in there.

Hopefully that happens to my gym too. it's getting crazy having to wait for EVERY machine and station I want to use!

great lookin workout Robert! Those some strong incilnez!

BillyUrias

11-11-2010, 01:27 PM

Those progress pictures Paul posted are money Rob. Can really tell that you have made some great gains in your back. Keep up the great work.

fittofattofit

11-12-2010, 07:42 PM

On another note; 35 years yesterday marks the anniversary of the Wreck of the Edmund Fitzgerald...such a tragic event but probably one of Gordon Lightfoots best songs:
http://content.usatoday.com/communities/sciencefair/post/2010/11/edmund-fitzgerald-wreck-gordon-lightfoot-song-great-lakes-storms/1 ('http://content.usatoday.com/communities/sciencefair/post/2010/11/edmund-fitzgerald-wreck-gordon-lightfoot-song-great-lakes-storms/1')

Q0DqPSF2fyo

Always love Gordon Lightfoot and this was my favourite song of his!

DB Bench - 100x4
e-6EJmeJ6kU

http://i979.photobucket.com/albums/ae271/robertfah/11-6-2010/rear_dbl.jpg

Edit: As predicted, I woke up at 204.6 this morning and my waist is 35".

Didn't compliment you before on these, but the 100lb dumbbells flew up easily and you took them through a full range of movement - really good form.
You're getting very strong now and it's showing in your BDB - big shoulders, arms and wide lats and a narrow waist with a nice V-taper.
You're going to have plenty of balanced mass by the time of your show, so you'll really just have to concentrate on getting the conditioning right!

robertfah

11-15-2010, 05:31 AM

Hopefully that happens to my gym too. it's getting crazy having to wait for EVERY machine and station I want to use!

great lookin workout Robert! Those some strong incilnez!

Thanks pal!

Those progress pictures Paul posted are money Rob. Can really tell that you have made some great gains in your back. Keep up the great work.
Thanks Billy...I think each of us has a particular body part that we like the most....mine has to be my back as I tend to see most progress there instead of other places.

Always love Gordon Lightfoot and this was my favourite song of his!

Didn't compliment you before on these, but the 100lb dumbbells flew up easily and you took them through a full range of movement - really good form.
You're getting very strong now and it's showing in your BDB - big shoulders, arms and wide lats and a narrow waist with a nice V-taper.
You're going to have plenty of balanced mass by the time of your show, so you'll really just have to concentrate on getting the conditioning right!

Thanks Fit...I am trying to add some size while minimizing fat gains so that way when I do start to cut down and get my conditioning in check, the fat will come off fairly easily.

robertfah

11-15-2010, 05:39 AM

Friday November 12, 2010 - 330 Days Remaining

Squats
155lbs - 3x10

BB Shrugs
225lbs - 1x10
275lbs - 2x10

Leg Extensions
170lbs - 3x12

DB Lunges
40lbs - 20 Steps

SLDL
145lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
150lbs - 3x8

Seated Calf Raises
120lbs - 3x8

I had to skip Deadlifts Friday as my lower back was still a little tweaked from earlier in the week. It was a nice break though as I felt refreshed all workout long and felt I could hit some other exercises a little hearder because I wasn't exhausted from Deads.

robertfah

11-15-2010, 05:50 AM

Saturday November 13, 2010 - 329 Days Remaining

Upper Power Day

BOR - 70%
155lbs - 3x5

Lat Pull Downs
150lbs - 3x8

DB Bench - 70%
70lbs - 3x5

Incline DB Fly
55lbs - 2x8

DB Press - 70%
50lbs - 3x5

Incline DB Curl
35lbs - 2x8

Skull Crushers
75lbs - 2x8

Abs

Torso Twist
110lbs - 3x12

Decline Crunches
BW - 3x20

Cybex Ab Crunch/Push
70lbs - 3x12 (L)

After thinking about it for a while, I decided not to go back to the normal 55% load week and stay on 70% for 2 weeks. I'm hoping this will help me get over a few hurdles I have with some Power exercises. I was supposed to do 4 sets but forgot, so I will make sure I do them this week.

Overall my chest is feeling great with presses and while my shoulder is still sore, it's managable so I'm going to keep a close eye on it and adjust my exercises accordingly.

Tonight is Lower Power & Arms....it's funny how things work but when I started lifting a year ago, I hated leg day. Nto because it was difficult but moreso because I didn't enjoy any of the exercises.....now I've learned to love squating and deadlifiting so I am looking forward to squatting this evening!

FrmrHoss

11-15-2010, 05:57 AM

adminJaxon

11-15-2010, 07:11 AM

Excellent taper Robert! very symmetrical! makes those shoulder pop! awesome progress, you should be proud :D

robertfah

11-15-2010, 01:13 PM

After looking at those progress pictures, not only does the back look wider/leaner as adam said, but your shoulders and biceps have really come along way, in my opinion.

I don't think I ever look forward to leg day ;) but I have come to appreciate it and love the feeling I have after a GOOD leg day.

Excellent taper Robert! very symmetrical! makes those shoulder pop! awesome progress, you should be proud :D

Thanks guys...much appreciated....I've got a long way to go but I'm determined to get there!

deltpecx

11-15-2010, 01:35 PM

Thanks guys...much appreciated....I've got a long way to go but I'm determined to get there!

...and we will be here to help you!

robertfah

11-15-2010, 01:49 PM

...and we will be here to help you!

http://www.cuda-challenger.com/cc/Smileys/default/2thumbs.gif

That's what I'm talking about right there! 'Preciate the support!

robertfah

11-16-2010, 05:26 AM

Monday November 15, 2010 - 327 Days Remaining

Lower Power Day & Arms

Squats - 70%
165lbs - 4x5

Leg Extensions
170lbs - 3x10

SLDL - 70%
175lbs - 4x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
120lbs - 3x10

Alt. DB Curls SS Skull Crushers
35lbs/70lbs (L) - 4x10

Cable Press Downs SS Concentration Curls
65lbs/30lbs - 1x10
72.5lbs/30lbs - 2x10

Feeling good in the gym lately and last night was no different. I'm getting more comfortable with squatting and am finding the weight to be very light as I do these. I'm exhausted now as I didn't get much sleep last night so I am looking forward to my night off tonight.....rest!

adamjohn32

11-16-2010, 05:54 AM

I'm exhausted now as I didn't get much sleep last night so I am looking forward to my night off tonight.....rest!

good workout rob! why no sleep, the kids or just can't fall asleep? how bout them pat's rebounding last weekend after that horrible showing against cleveland?

Vytis

11-16-2010, 05:57 AM

I don't know what I'm more impressed about - your back progress or your appreciation for Gordon Lightfoot....he's a Canadian Institution...along the lines of Hockey, toques, Degrassi Junior High...:)

robertfah

11-16-2010, 09:43 AM

good workout rob! why no sleep, the kids or just can't fall asleep? how bout them pat's rebounding last weekend after that horrible showing against cleveland?
Kids...well, just my little one....he keeps comign downstairs about 1am and crawling into bed with us....it'd be ok if he was still but he moves SO MUCH when he's asleep....there are times when I swear he's dreaming that he's running because his feet are running up and down my back!

The Pats played awesome the other night and they needed that. Hopefully they can keep it all together and get good playoff positioning.

I don't know what I'm more impressed about - your back progress or your appreciation for Gordon Lightfoot....he's a Canadian Institution...along the lines of Hockey, toques, Degrassi Junior High...:)

Hey thanks for stopping in Vytis.....and thanks for the comments about my back....I've always had an appreciation for Gordon's music...I think everyone gets hooked on the more popular songs but I always liked the less popular ones (Old Dan's Records, Cotton Jenny, etc.). My parents have always taught me to love music and all Genres....I am thankful for that!

robertfah

11-18-2010, 05:06 AM

Wednesday November 17, 2010 - 325 Days Remaining

DB Bench
65lbs - 3x10

Decline Bench
175lbs - 3x10

Incline DB Fly
50lbs - 1x12
50lbs - 1x11

Weighted Stretch
40lbs - 72 Seconds

BOR
145lbs - 3x10

Pullups - Assisted
52.5lbs - 3x10

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
40lbs - 3x10 (L)

HS ISO Side Laterals
25lbs - 3x10

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
90lbs - 2x12

The lack of sleep the past two nights have shown me how it can effect me in the gym. Last night was a tough night as all my lifts seemed heavy and I was pretty fatigued come the end of the workout. My eating has been really good the past week so I know it's not that, I think not being able to sleep much more than a couple of hours these past two nights are the culprit. Good thing is I got plenty of rest last night and tonight is an off night so I will rest up again tonight.

Looking forward to legs tomorrow...not too sure if I am going to do deadlifts or take a break from them for a while. My lower back seems ok but I may give it a few more weeks to rest; besides, this will allow me to work my other exercises harder.

adamjohn32

11-18-2010, 05:59 AM

deltpecx

11-18-2010, 06:38 AM

....just listen to your body.... !

this!

robertfah

11-18-2010, 10:10 AM

Regarding the DL's, just listen to your body (This is one thing I wish I'd learned when I was younger, would've prevented some stupid injuries...). Start out light, and if your not feeling it, just don't do them. Get that rest, hypertrophy legs are no joke!

I've learned this throughout the year and when I don't, I usually get injured. Luckily for me, it hasn't been a serious injury. I need to rest more though.....I wish I could get 8 hours of sleep a night, but I'm only getting 6.5 - 7ish. That hour/hour and a half makes a big difference with me.

deltpecx

11-18-2010, 11:30 AM

robertfah

11-18-2010, 11:56 AM

Naps are good!

Oh naps rock....when you don't have 3 kids, 7 and under running around constantly wanting your attention and screaming and yelling and having blanket-sled races down the stairs!

LOL....my kids keep me WAAAY too busy to nap....on occasion in the summer they go to the neighbors for swimming or something and that gives me that short break I need to nap....but it's few and far between. :(

RUBICON19

11-18-2010, 12:00 PM

Oh naps rock....when you don't have 3 kids, 7 and under running around constantly wanting your attention and screaming and yelling and having blanket-sled races down the stairs!

LOL....my kids keep me WAAAY too busy to nap....on occasion in the summer they go to the neighbors for swimming or something and that gives me that short break I need to nap....but it's few and far between. :(

I'd rather do blanket-sled races than nap anyway..:)

tonsti

11-18-2010, 02:10 PM

Oh naps rock....when you don't have 3 kids, 7 and under running around constantly wanting your attention and screaming and yelling and having blanket-sled races down the stairs!

LOL....my kids keep me WAAAY too busy to nap....on occasion in the summer they go to the neighbors for swimming or something and that gives me that short break I need to nap....but it's few and far between. :(
I tried to nap with my 3 year old the other day but his thumbsucking while he was sleeping drove me out of the room! (slurp slurp slurp) !!!!

robertfah

11-19-2010, 09:28 AM

I'd rather do blanket-sled races than nap anyway..:)
HAHA....I would too, but my wife thinks that won't set a good example for the kids....???? http://www.cuda-challenger.com/cc/Smileys/default/dunno.gif

I tried to nap with my 3 year old the other day but his thumbsucking while he was sleeping drove me out of the room! (slurp slurp slurp) !!!!
LOL....yeah, but when I nap with my kids it's awesome....seriously, it's when the world makes the most sense to me....when they are lying next to me with their head on my chest, knowing they can hear my heartbeat and that it comforts them enough to put them to sleep....there's no better feeling. :)

tonsti

11-19-2010, 09:32 AM

LOL....yeah, but when I nap with my kids it's awesome....seriously, it's when the world makes the most sense to me....when they are lying next to me with their head on my chest, knowing they can hear my heartbeat and that it comforts them enough to put them to sleep....there's no better feeling. :)[/QUOTE]
well said!

fittofattofit

11-21-2010, 03:59 AM

I've learned this throughout the year and when I don't, I usually get injured. Luckily for me, it hasn't been a serious injury. I need to rest more though.....I wish I could get 8 hours of sleep a night, but I'm only getting 6.5 - 7ish. That hour/hour and a half makes a big difference with me.

Oh naps rock....when you don't have 3 kids, 7 and under running around constantly wanting your attention and screaming and yelling and having blanket-sled races down the stairs!
(

The bad news is - sleep doesn't get easier when they get older!
You have to do everything for them (gen Y or Z!) drive them everywhere so they can have a social life while you have none, and then, on the few hours when you are home you have to spend all your spare time and late into the evenings catching up on domestic chores!

CM82682

11-21-2010, 05:01 AM

I've learned this throughout the year and when I don't, I usually get injured. Luckily for me, it hasn't been a serious injury. I need to rest more though.....I wish I could get 8 hours of sleep a night, but I'm only getting 6.5 - 7ish. That hour/hour and a half makes a big difference with me.

Oh naps rock....when you don't have 3 kids, 7 and under running around constantly wanting your attention and screaming and yelling and having blanket-sled races down the stairs!

LOL....my kids keep me WAAAY too busy to nap....on occasion in the summer they go to the neighbors for swimming or something and that gives me that short break I need to nap....but it's few and far between. :(

The bad news is - sleep doesn't get easier when they get older!
You have to do everything for them (gen Y or Z!) drive them everywhere so they can have a social life while you have none, and then, on the few hours when you are home you have to spend all your spare time and late into the evenings catching up on domestic chores!

You guys are really making it so I want to have kids some day...sounds so freakin awesome :)

robertfah

11-22-2010, 06:24 AM

The bad news is - sleep doesn't get easier when they get older!
You have to do everything for them (gen Y or Z!) drive them everywhere so they can have a social life while you have none, and then, on the few hours when you are home you have to spend all your spare time and late into the evenings catching up on domestic chores!
it's never ending.....so much sh!t to do with so little time....

You guys are really making it so I want to have kids some day...sounds so freakin awesome :) Awww come on now....did we scare ya? LOL.....kids rule, no matter how you put it.

robertfah

11-22-2010, 06:33 AM

Saturday November 20, 2010 - 322 Days Remaining

Squats
155lbs - 3x10

BB Shrugs
275lbs - 3x10

Leg Extensions
170lbs - 3x12

DB Lunges
45lbs - 20 Steps

SLDL
145lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
150lbs - 4x8

Seated Calf Raises
120lbs - 3x8

I usually do this on Friday's but we took the kids to epcot instead and had some fun. Got to ride Soarin' for the first time....what a trip! For someone who is petrified of heights, I enjoyed this somehow....it was awesome.

Legs are feeling goooood and I'm thinking of really uppin' the weight the next couple of weeks when it's PR time. 155x10x3 was easy so I'm hoping the trend continues throughout the next weeks and leads to a new PR.

Soarin'
17NXf6Yxvw0

robertfah

11-22-2010, 06:39 AM

Sunday November 21, 2010 - 321 Days Remaining

Upper Power Day

BOR - 70%
155lbs - 4x5

Lat Pull Downs
150lbs - 3x8

DB Bench - 70%
70lbs - 4x5

Incline DB Fly
55lbs - 2x8

DB Press - 70%
55lbs - 4x5 (supposed to use 50's but they were all in use)

Incline DB Curl
35lbs - 2x8

Skull Crushers
75lbs - 2x8

Abs

Torso Twist
110lbs - 3x12

Decline Crunches
BW + 5 - 3x20

Cybex Ab Crunch/Push
90lbs - 3x12

Stayed with the 70% week again and everything feels great right now. Curls are starting to feel light and another couple of weeks I can see those numbers increasing. I was supposed to use 50's on the DB Presses but they were all taken....there were about 5 of us in the gym and all 3 sets were in use....go figure. I took it as a sign and instead of going down to 45's, I went up.

Back in the gym tonight for lower power then a night of well needed rest.

adminJaxon

11-22-2010, 07:21 AM

lower power lower power lower power!!! :D

how do you like the torso twists? I don't know if I like them or not yet, I know they get me really freaking soar!

robertfah

11-22-2010, 07:51 AM

lower power lower power lower power!!! :D

how do you like the torso twists? I don't know if I like them or not yet, I know they get me really freaking soar!

I love the Torso Twists....we have a machine that allows me to really focus on my obliques....I feel I can isolate them and work them well without getting my lower back and other areas involved.

I am moving my lower power day to tomorrow for this week...my a$$ is still on fire from Saturday's hyper leg day so I want to give them 1 more day of rest before going heavy again....plus, the Bruins are on tonight...go B's!

robertfah

11-24-2010, 05:36 AM

Monday November 23, 2010 - 319 Days Remaining

Lower Power Day & Arms

Squats - 70%
175lbs - 4x5

Leg Extensions
170lbs - 3x10

SLDL - 70%
185lbs - 4x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
120lbs - 3x10

Alt. DB Curls SS Skull Crushers
40lbs/75lbs - 4x10

Cable Press Downs SS Concentration Curls
72.5lbs/30lbs - 3x10

Abs

Life Fitness Ab Crunch
90lbs - 3x10

Knee Raises
3x20

Decline Crunches
BW - 3x15

I was able to get to the gym fairly early last night and got off to a good start. Again, all the squat racks were taken by pin-wheels doing stupid sh!t in them and the power rack was taken by some blob who had put 5 plates on each side for squatting but only went down about an inch...not exagerating that either.....but I digress.

So arms were first and I felt good so I went for the 40's. I was able to get them up and tucker out with them on the 3rd and 4th set. Triceps are also feeling stronger as well. By the time I got to squats I was ready...I don't know if it was because I was so pissed about everything being taken or just more focused but those squats went up like nothing and I was only resting 60 seconds between sets.....I feel my legs are progressing well and I'm really looking forward to PR week....even though it's still 3 weeks away, LOL. I threw some abs in there just to change things up. I feel my core has been getting tighter so I wanted to try to throw another day in to work them.

Hyper upper body today then off for Turkey Day, but back at it on Friday. I may hit the gym late Friday night as I plan to participate in the Black Friday madness with my boss and my wife. I do it every year and always have a blast.

deltpecx

11-24-2010, 05:45 AM

[B]Alt. DB Curls SS Skull Crushers
40lbs/75lbs - 4x10

Cable Press Downs SS Concentration Curls
72.5lbs/30lbs - 3x10

....I may hit the gym late Friday night as I plan to participate in the Black Friday madness with my boss and my wife. I do it every year and alway have a blast.

You are one brave man to face that!

BTW: Strong supersets are strong!

robertfah

11-29-2010, 06:10 AM

Wednesday November 24, 2010 - 318 Days Remaining

DB Bench
65lbs - 3x10

Decline Bench
175lbs - 3x10

Incline DB Fly
50lbs - 1x12
50lbs - 1x11

Weighted Stretch
40lbs - 71 Seconds

BOR
145lbs - 3x10

Pullups - Assisted
52.5lbs - 3x10

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
45lbs - 3x10

HS ISO Side Laterals
25lbs - 3x10

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
90lbs - 2x12

This was my last workout before the Thanksgiving break. I was happy to get it all in as we were very busy preparing for turkey day.

robertfah

11-29-2010, 06:17 AM

Saturday November 27, 2010 - 315 Days Remaining

Squats
155lbs - 3x10

BB Shrugs
275lbs - 3x10

Leg Extensions
170lbs - 3x12

DB Lunges
45lbs - 20 Steps

SLDL
145lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
150lbs - 4x8

Seated Calf Raises
120lbs - 3x12

Again, another Friday workout moved to Saturday due to all the holiday activities. My wife and I went out on Black Friday, actually we didn't even sleep Thursday night and were out all night shopping, but Friday morning came and we took turns watching the kids while the other slept, so Saturday was a better day for hyper legs. I was thinking of skipping it and resting but I forced myself to get in there and get it done. I'm glad I did....I felt better once I got in the groove and found my pace.

Legs are felling pretty strong right now and I'm looking forward to my PR week for them.

robertfah

11-29-2010, 06:29 AM

Sunday November 28, 2010 - 314 Days Remaining

Upper Power Day

BOR - 82.5%
180lbs - 3x5

Lat Pull Downs
150lbs - 3x8

DB Bench - 82.5%
80lbs - 3x5

Incline DB Fly
55lbs - 2x8

DB Press - 82.5%
60lbs - 3x5

Incline DB Curl
35lbs - 2x8

Skull Crushers
80lbs - 2x8

Abs

Torso Twist
110lbs - 3x12

Decline Crunches
BW + 5 - 3x20

Cybex Ab Crunch/Push
90lbs - 3x12

A good upper power day yesterday as I could really feel my chest getting stronger. 80's went up like butter but DB Presses are still giving me an issue. We'll see how they develop over the next couple of weeks though.

My schedule for the next couple of weeks will probably be all over the place due to holiday parties, x-mas shopping, etc. but I will get each workout in for sure. I tipped the scale at 212.5 at one point this weekend but I'm sure I'll be back down to the 206 range come this weekend.

adamjohn32

11-29-2010, 08:01 AM

tonsti

11-29-2010, 02:07 PM

deltpecx

11-29-2010, 04:59 PM

Man up step on the scale!..:D

robertfah

11-30-2010, 05:04 AM

Good looking workout brotha... can't wait to start the PHAT in January. 6lbs ain't that bad for Thanksgiving, you've got more courage than me... I have not yet stepped on the scale since Wednesday morning, I'm too afraid!

Im with you !I freakin gorged on thanksgiving!!

Man up step on the scale!..:D
HAHA.....it's become habit for me to step on the scale every night and morning.....sometimes I don't do it but I like to do it before my refeed days to get an idea as to where I'm at before and after.

fltallpaul

11-30-2010, 05:09 AM

Your workouts are being watched, and so far it looks like your being good for Xmas...

http://www.growingyourbaby.com/wp-content/uploads/2010/11/elf-on-the-shelf2.jpg

robertfah

11-30-2010, 05:10 AM

Monday November 29, 2010 - 313 Days Remaining

Lower Power Day & Arms

Squats - 82.5%
200lbs - 3x5

Leg Extensions
170lbs - 3x10

SLDL - 82.5%
205lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
120lbs - 3x10

Alt. DB Curls SS Skull Crushers
40lbs/75lbs - 4x10

Cable Press Downs SS Concentration Curls
80lbs/30lbs - 3x10

Abs

Life Fitness Ab Crunch
90lbs - 3x10

Knee Raises
3x20

Decline Crunches
BW - 3x15

Once again I had to start with arms first because all the squat racks were taken, so it was a nice little change up from the norm....My arms were a little sore from Sunday's workout and the 4 sets of 10 were trying at times....as were the squats. I think with this being the 3rd workout in 3 days, 2 of which were power workouts, my stamina was lagging a bit.

Tonight is an off night then it's hyper upper on Wednesday.

robertfah

11-30-2010, 06:26 AM

Your workouts are being watched, and so far it looks like your being good for Xmas...

http://www.growingyourbaby.com/wp-content/uploads/2010/11/elf-on-the-shelf2.jpg

HAHAHA....now that's funny!

deltpecx

11-30-2010, 06:51 AM

Monday November 29, 2010 - 313 Days Remaining

Lower Power Day & Arms

Squats - 82.5%
200lbs - 3x5

Leg Extensions
170lbs - 3x10

SLDL - 82.5%
205lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
120lbs - 3x10

Alt. DB Curls SS Skull Crushers
40lbs/75lbs - 4x10

Cable Press Downs SS Concentration Curls
80lbs/30lbs - 3x10

Abs

Life Fitness Ab Crunch
90lbs - 3x10

Knee Raises
3x20

Decline Crunches
BW - 3x15

Once again I had to start with arms first because all the squat racks were taken, so it was a nice little change up from the norm....

The order above says differently.

I am :confused:....:D

Ah, so what do you want for Christmas?...LOL!

robertfah

11-30-2010, 11:13 AM

The order above says differently.

I am :confused:....:D

Ah, so what do you want for Christmas?...LOL!

I know, I know....I start off with the intent on doing my wo as it's listed but I can't control who's on what at the gym, so I do what I can without losing time....ad I"m too lazy to rearrange it on here!

Me like a 65" LED HDTV for xmas but I've got a good feeling it won't fit down my chimney....

annemarie_DJ

11-30-2010, 04:19 PM

deltpecx

11-30-2010, 05:12 PM

...Me like a 65" LED HDTV for xmas but I've got a good feeling it won't fit down my chimney....

Do you even have chimneys in Florida?

fittofattofit

11-30-2010, 10:16 PM

Starting to shift some big numbers on the leg power day!
You should really be noticing a recomposition of your body now - with your weight staying constant, but your big lifts going up, you (or more likely your wife!) should be seeing some nice new muscle growth and a bit less fat around the middle!
There's a huge difference between the first and most recent pic in your bodyspace progress photos!

tonsti

12-01-2010, 04:34 AM

Do you even have chimneys in Florida?
lol!!:) :) :)

robertfah

12-01-2010, 05:37 AM

Well helloooo Hope you don't me stopping in. I like your sense of humour and determination. Sounds like the racks are way too popular at your gym. Very funny. So I read your very first post and I am here to cheer you on to your journey to Sandals !! Yay!! I love going down south! Wooot! Your starting pics look good. Looks like you just need some support to stay on track to look your best for the beach and the special anniversary. We got you covered.
..step away from the xmas treats!!... I dunno, does that help?
Thanks for dropping in annemarie....I've been watching your thread silently for some time and just recently started posting because I like your attitude and approach to things. Thanks for the compliments and yes, any help is much appreciated. I find that this becomes a mental battle from time to time and it's the friends that I surround myself with that help to get me through them! I'm hoping to be in tip-top shape come October 2011!

Do you even have chimneys in Florida?
HAHA....actually there are quite a few houses with chimneys.....we don't have one though, we have a fake one, and a propane fireplace. It's not quite the same but it heats up the house ALOT quicker than a regular fireplace.

Starting to shift some big numbers on the leg power day!
You should really be noticing a recomposition of your body now - with your weight staying constant, but your big lifts going up, you (or more likely your wife!) should be seeing some nice new muscle growth and a bit less fat around the middle!
There's a huge difference between the first and most recent pic in your bodyspace progress photos!
Thanks Fit! My wife has already started to notice those changes that you talk about.....mostly in my legs. I used to walk around on twigs and now there's a little bit of meat on them.....but need to grow them more!

I tipped in this morning at 209.4 and still probably have about 1-2lbs of excess from eating out the past two days. Today is a refeed day and that should help me get back on track. I'm off work tomorrow to do some x-mas shopping for my kids, get a message and maybe a haircut too......ah, the holidays are here and every week passes like a day!

On a side note, my wife signed me up for a webinar on Testosterone Replacement (she's a physician andis required to take courses for CME credits) so I was able to sit in and listen for about an hour as to what doctors thought a suitable means for low T (mainly ED and decreased libido, not strength gains)...there's patches, injections, pills, creams, and all sorts of other things too. I asked them about DAA and what their thoughts were on it but because they haven't worked with it directly, they couldn't say one way or the other. They did say though that most patients are worried about gyno when going on a T booster...they did say that while it is rare, it can happen but it's not irreversable; simply come off the booster and start another med (I forget what it's called....Fit may know?) and it will clear it up. All in all it was a good session to attend and I feel I have a better understanding of T and how the body uses it and why it's important.

FrmrHoss

12-01-2010, 06:27 AM

I know, I know....I start off with the intent on doing my wo as it's listed but I can't control who's on what at the gym, so I do what I can without losing time....ad I"m too lazy to rearrange it on here!

Me like a 65" LED HDTV for xmas but I've got a good feeling it won't fit down my chimney....

Who WOULDN'T like one of those ;). I need to upgrade our TV at some point, but it seems like every time I'm about to get around to it, I blow some money on something else (car exhaust, tickets to the SEC championship game lol).

Things are really progressing nicely in here man.

fltallpaul

12-01-2010, 07:50 AM

Now that is a big TV..

http://news.cnet.com/i/ne/p/2005/63sharptv500x383.jpg

robertfah

12-01-2010, 12:02 PM

Who WOULDN'T like one of those ;). I need to upgrade our TV at some point, but it seems like every time I'm about to get around to it, I blow some money on something else (car exhaust, tickets to the SEC championship game lol).

Things are really progressing nicely in here man.

Thanks pal...I currently have a 65" Mistubishi Rear Projection tv (about 8 years old) so I'm used to that size...there's no going downward for me!

Now that is a big TV..

http://news.cnet.com/i/ne/p/2005/63sharptv500x383.jpg
That's what I'm talking about right there! I can see that bad larry sittin' in my family room with me playing xbox 360 on it!

RUBICON19

12-01-2010, 12:51 PM

Thanks pal...I currently have a 65" Mistubishi Rear Projection tv (about 8 years old) so I'm used to that size...there's no going downward for me!

That's what I'm talking about right there! I can see that bad larry sittin' in my family room with me playing xbox 360 on it!

Sweet! Makes my 55 look small. :)

robertfah

12-03-2010, 09:46 AM

Wednesday December 1, 2010 - 311 Days Remaining

DB Bench
65lbs - 3x10

Decline Bench
155lbs - 3x10 *

Incline DB Fly
50lbs - 2x12

Weighted Stretch
50lbs - 63 Seconds

BOR
155lbs - 3x10

Pullups - Assisted
44lbs - 3x10

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
45lbs - 3x10

HS ISO Side Laterals
25lbs - 3x10

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
90lbs - 2x12

I decreased the weights on Decline Bench because for the past 2 weeks I've felt like they haven't been doing anything for me....mostly because I was doing the movement too fast. So I decided to drop the weight and go slower and work on form and see how that works for a while.

Outside of that, I went up on pullups and I am almost close to my goal of BWx10. My workout (hyper legs) on Friday will shift to Saturday morning and then it's off to Disney with the kids again.....then power upper will happen Sunday morning.

adamjohn32

12-03-2010, 09:53 AM

Wednesday December 1, 2010 - 311 Days Remaining

DB Bench
65lbs - 3x10

Decline Bench
155lbs - 3x10 *

Incline DB Fly
50lbs - 2x12

Weighted Stretch
50lbs - 63 Seconds

BOR
155lbs - 3x10

Pullups - Assisted
44lbs - 3x10

HS ISO Row
180lbs - 3x10

DB Row
60lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
45lbs - 3x10

HS ISO Side Laterals
25lbs - 3x10

DB Front Laterals
20lbs - 2x12

Rear Delt Machine
90lbs - 2x12

I decreased the weights on Decline Bench because for the past 2 weeks I've felt like they haven't been doing anything for me....mostly because I was doing the movement too fast. So I decided to drop the weight and go slower and work on form for a while and see how that works for a while.

Outside of that, I went up on pullups and I am almost close to my goal of BWx10. My workout (hyper legs) on Friday will shift to Saturday morning and then it's off to Disney with the kids again.....then power upper will happen Sunday morning.

Hyper legs and Disney again? Your nuts!

Have you been to the new Harry Potter stuff that's over at Universal? Went there about a month back, not really into the books, but the rides were fun. They even have a little roller coaster you can go on with your kids, just in case you didn't know.

Have fun walking around Disney!

deltpecx

12-03-2010, 10:40 AM

I decreased the weights on Decline Bench because for the past 2 weeks I've felt like they haven't been doing anything for me....mostly because I was doing the movement too fast. So I decided to drop the weight and go slower and work on form for a while and see how that works for a while.

THIS! Smart move..form over weight.

RUBICON19

12-03-2010, 04:06 PM

Just scrolling through your journal again. You are putting in some serious, consistant work!

robertfah

12-06-2010, 06:04 AM

Hyper legs and Disney again? Your nuts!

Have you been to the new Harry Potter stuff that's over at Universal? Went there about a month back, not really into the books, but the rides were fun. They even have a little roller coaster you can go on with your kids, just in case you didn't know.

Have fun walking around Disney!
We haven't had a chance to get out there yet...mostly because we have annual passes to Diensy, not Universal. We'll probably get some passes in the coming years for Universal though, it's hard now because I feel my kids aren't old enough to enjoy the full park, whereas Disney, the kids can ride all the rides at every park.

THIS! Smart move..form over weight.
This is what I thought at that time and what made me decrease the weight.

Just scrolling through your journal again. You are putting in some serious, consistant work!
Thanks Randy! I'm trying my hardest....At the end of this run I don't want to feel like I could have done more or didn't try my hardest. I haven't been this motivated in a long time....

robertfah

12-06-2010, 06:20 AM

Saturday December 4, 2010 - 308 Days Remaining

Squats
155lbs - 3x10

BB Shrugs
275lbs - 3x10

Leg Extensions
170lbs - 3x12

DB Lunges
50lbs - 20 Steps

SLDL
145lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
150lbs - 4x8 (L)

Seated Calf Raises
130lbs - 3x12

Abs

Torso Twist
110lbs - 3x12

Decline Crunches
BW + 5 - 3x20

Cybex Ab Crunch/Push
90lbs - 3x12

Had a good leg workout and I felt this the next day (and hams are still sore today)...we skipped Disney because there was simply too much to do and didn't have time.

robertfah

12-06-2010, 06:29 AM

Sunday December 5, 2010 - 307 Days Remaining

Upper Power Day

BOR - 90%
205lbs - 3x5

DB Bench - 90%
90lbs - 3x5

DB Press - 90%
65lbs - 3x5

Lat Pull Downs
150lbs - 3x8

Incline DB Fly
55lbs - 2x8

Incline DB Curl
35lbs - 1x8, 1x4

Skull Crushers
80lbs - 1x8, 1x4

I switched things up a bit and did all my power movements first, then finished with the remainder of my workout. I like this better as it allowed me to be fresh and strong for each power movement, especially shoulders.

I went light on my arms as today is Arm day and will hit them pretty hard so I didn't want to over do it and be too sore for today. Tonight is power lower and arms...then I've got 2 weeks left to set some PR's again.

Weighed in this morning at 207.8 and feeling good. I don't know if what I'm seeing in the mirror is all in my head but I appear to be leaning out while adding a little bit of weight. Looking forward to progress pics in a couple of weeks.

robertfah

12-06-2010, 06:57 AM

Well, I am the proud new owner of one of these:

http://i979.photobucket.com/albums/ae271/robertfah/65.jpg

A 65" Samsung LED HDTV.....we spent close to 4 hours at Best Buy trying to get it all worked out and to make sure we had everything we needed (sound bar, stand, cables, etc.). It is out of stock but it will be delivered on the 24th....so, this 60" will have to do until mine comes in!

http://i979.photobucket.com/albums/ae271/robertfah/60.jpg

I bought this one at Sam's Club and while I like it, it is still a tad on the small side, compared to my 65". I LOVE the picture though....it's such a crisp, clean picture.....SOOO much better than my old tv.

Needless to say, I am a happy camper right now! http://www.cuda-challenger.com/cc/Smileys/default/jumping.gif http://www.cuda-challenger.com/cc/Smileys/default/bananasmile.gif

deltpecx

12-06-2010, 07:30 AM

Saturday December 4, 2010 - 308 Days Remaining

Had a good leg workout and I felt this the next day (and hams are still sore today)...we skipped Disney because there was simply too much to do and didn't have time.

So you skip Disney and come home with a new HUGE TV!!

Sweet move!

Sunday December 5, 2010 - 307 Days Remaining

I switched things up a bit and did all my power movements first, then finished with the remainder of my workout. I like this better as it allowed me to be fresh and strong for each power movement, especially shoulders.

Wait wut...you switched things up...!!!???!!!

adamjohn32

12-06-2010, 10:52 AM

not sure if you were able to catch the initial episode of "The Association"... but here's a link:
http://espn.go.com/blog/boston/celtics/post/_/id/4678578/the-association-episode-1

GO C's!

RUBICON19

12-06-2010, 10:53 AM

We haven't had a chance to get out there yet...mostly because we have annual passes to Diensy, not Universal. We'll probably get some passes in the coming years for Universal though, it's hard now because I feel my kids aren't old enough to enjoy the full park, whereas Disney, the kids can ride all the rides at every park.

This is what I thought at that time and what made me decrease the weight.

Thanks Randy! I'm trying my hardest....At the end of this run I don't want to feel like I could have done more or didn't try my hardest. I haven't been this motivated in a long time....
Thats GREAT to hear!

BTW, nice tube!

robertfah

12-06-2010, 11:34 AM

not sure if you were able to catch the initial episode of "The Association"... but here's a link:
http://espn.go.com/blog/boston/celtics/post/_/id/4678578/the-association-episode-1

GO C's!

This is amazing....really....I'm pumped about this year....they look good and they have an intensity much like 07. Thanks for the link!

robertfah

12-07-2010, 05:20 AM

Monday December 6, 2010 - 306 Days Remaining

Lower Power Day & Arms

Squats - 90%
215lbs - 3x5

Leg Extensions
170lbs - 3x10 (L)

SLDL - 90%
230lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
130lbs - 3x10

Alt. DB Curls SS Skull Crushers
40lbs/80lbs - 4x10

Cable Press Downs SS Concentration Curls
80lbs/30lbs - 3x10

Abs

Life Fitness Ab Crunch
90lbs - 3x10

Hanging Knee Raises
3x10

Decline Crunches
BW - 3x15

After 3 days of beating myself into the ground, my body is sore and tired. I managed to get through this workout last night even though I didn't get to the gym until 9pm....just been way too busy lately but I've got 2 more weeks to finish this round and then I might take a week and go light and ease; to rest and recharge things.

Finally, a rest night tonight.....the Bruins are on and I plan to sit and veg on the couch while I watch that and play some Black Ops on my xbox 360.

robertfah

12-08-2010, 05:51 AM

deltpecx

12-08-2010, 06:36 AM

Something strange happend last night and not too sure what, but, I went to bed weighing 207.8...when I woke up, I was 209....:confused: ??? I weighed myself the exact same way (empty bladder, no clothes on, etc.) and even triple checked it....209. I'm not flustered over the number, moreso the fact that I've never seen my weight increase like that over night. Has this happened to anyone else? Usually I'm only used to gaining weight after I have a run of 2-3 days where I am over my cals and when I go to bed and wake up, there's no difference in the scale. This just took me by surprise....

Ah..that's only 1.2 lbs.

A gallon of water weighs about 8.35 lbs.
A pint is about 1 lb. and 8oz. is about .5 lb.

Did you drink any water?

Now for something really important.

Did you get the TV yet?

What does the refelection in the mirror look like?

robertfah

12-08-2010, 06:44 AM

Ah..that's only 1.2 lbs.

A gallon of water weighs about 8.35 lbs.
A pint is about 1 lb. and 8oz. is about .5 lb.

Did you drink any water?

Now for something really important.

Did you get the TV yet?

What does the refelection in the mirror look like?

That's the strange part...I weighed myself at 10:30pm...207.8....went to bed. Woke up at 5:30am, drained the bladder, weighed myself....209. As I said, I'm not flustered or concerned that I gained weight, it's just the fact that on a night that the scale should have gone down, it went up.......did I grow overnight? LOL....The mirror is SO hard for me....sometimes I look and see progress....other times I look and see nothing, like wtf have I been doing for the past year or so hasn't made a damn difference. I know there's no truth to the latter but that's what I see sometimes. So to answer your question, lol, I looked no different than the previous night.

No TV yet....it won't be in until the 24th.....so that 60" is keeping me at bay until then. I just got an HDMI cable for my xbox so I can't wait to hook it up and play Black Ops in HD!

FrmrHoss

12-08-2010, 06:55 AM

robertfah

12-08-2010, 07:29 AM

I'm drooling over that TV :). Also, way to rub Black Ops in my face. I hadn't played Xbox in a while, fired it up this weekend to play some Modern Warfare 2, and it went "red ring of death" on me. So sad :( first time was under warranty, but that was like 3 years ago at this point.

Don't drool too close! LOL.....Black Ops has been in the package, all wrapped up for about 2 weeks....burning a hole in my desk but I couldn't find any time to play it. I finally sat down and played it the other night....only got 5 minutes in before my 3 year old came down stairs "Da da, what's all da noise?"...LOL....poor thing, I woke him up with all the gun fire and explosions!

robertfah

12-09-2010, 05:12 AM

Wednesday December 9, 2010 - 303 Days Remaining

DB Bench SS DB Row
65lbs - 3x10 / 60lbs - 3x10

Decline Bench SS BOR
155lbs - 3x10 / 155lbs - 3x10

Incline DB Fly
50lbs - 2x12

Weighted Stretch
50lbs - 50 Seconds

Pullups - Assisted
44lbs - 3x10

HS ISO Row
180lbs - 3x10

Lat Pulldowns
140lbs - 2x12

DB Press
45lbs - 3x10

HS ISO Side Laterals
25lbs - 3x10

Rear Delt Machine
90lbs - 2x12

DB Front Laterals
20lbs - 2x12

I didn't feel too well yesterday mornign and afternoon, so I wasn't too sure if I would even make it to the gym. I felt slightly light headed and just not myself. But as the day went on, I started feeling better and decided to go. But it was late, I got there about 8:45pm so I decided to combine some exercises (told ya things were gonna change this month!) and try to get out in a decent time.

Declines are feeling better and I'm getting more comfortable under the bar. I can see the weights escalating for this exercise soon. Back and shoulders are also feeling good and I don't think it'll be long before I am bumping up all those numbers.

Off night tonight and I'll get to watch the Bruins again as they take on the Islanders tonight.

On a side note, I picked up my transmission yesterday...woo-hoo! a 727 overhauled. cheetah manual valve body with a 3000 converter...yeah baby...the major pieces of the puzzle are coming together. Next up is the chasis...mini-tubbing, motor plate and frame supports!

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

robertfah

12-13-2010, 07:36 AM

Saturday December 11, 2010 - 301 Days Remaining

Squats
165lbs - 3x10

BB Shrugs
275lbs - 3x10

Leg Extensions
170lbs - 3x12

DB Lunges
50lbs - 20 Steps

SLDL
145lbs - 3x10

Lying Leg Curls
110lbs - 3x12

Standing Calf Raises
170lbs - 4x8

Seated Calf Raises
130lbs - 3x12

Abs

Torso Twist
110lbs - 3x12

Decline Crunches
BW + 5 - 3x20

Cybex Ab Crunch/Push
90lbs - 3x12

Legs are feeling strong....while warming up for Squats, I decided to bump them up a bit to give my legs a little better pump....plus, 155 has been feeling light lately. Good signs that my legs are getting stronger.

I worked out in the AM and went for a nice massage at 4 but my a$$ was killing me from the morning workout, so she couldn't do much more than my upper body....but it still felt good and she worked out some knots I had in my neck.

Looking forward to 100% legs on Tuesday!

I almost forgot....I shot some vid of my Squats....nothing impressive, but I wanted to see if my form is good and whatnot....I know I'm going a little fast but that's because it was the first exercise of the night and the 3 scoops of Quake were kickin' in...big time!
PI8WifdC8Bc

robertfah

12-13-2010, 07:47 AM

Sunday December 12, 2010 - 300 Days Remaining

Upper Power Day

BOR - 100%
225lbs - 3x5 *

DB Bench - 100%
95lbs - 3x5

DB Press - 100%
70lbs - 3x5

Lat Pull Downs
150lbs - 3x8

Incline DB Fly
55lbs - 2x8 (L)

Incline DB Curl
35lbs - 2x8

Skull Crushers
85lbs - 2x8

I kept with the same order as last week and I am liking this better. My chest and shoulders are feeling "fresh" when I do them in this order and I feel I am getting the most out of them.

BOR's was actually a PR and I didn't realize it. I put a 10lb plate on one side but it was supposed to be a 5lb...it wasn't until I was taking the weights off when I realized it. This was nice but this movement is still heavy for me and I am feeling a lot of pressure on my neck....I am trying to maintain good form as well.

I was pumped that I got 95's up for 3 sets of 5 and I used that momentum to go right in to DB Shoulder Presses. The weights went up fairly easily and I only struggled on the last set, last rep....but I still got it up.

So good signs all around and after 100% leg day tomorrow, it will be PR week. Looking to shoot more vidz and pics at the end of the week. I still need to decide if I am going to go back to a full 6wk program with the first 2 weeks being light or just do 6 weeks with the first 2 being 70-80%....we'll see. I'm feeling good at the moment so I may just continue to run with it.

fittofattofit

12-13-2010, 09:00 AM

Sunday December 12, 2010 - 300 Days Remaining

Upper Power Day

BOR - 100%
225lbs - 3x5 *

DB Bench - 100%
95lbs - 3x5

DB Press - 100%
70lbs - 3x5

Congrats on the PR
These are all good heavy lifts - BOR 225 x 5 is animal!
Your strength is racing ahead atm
300/400/500 in 300 days??

FrmrHoss

12-13-2010, 09:52 AM

Yeah man, tossing up those 70s on DB Press after DB Bench is verrrry strong. Well done.

fltallpaul

12-13-2010, 10:36 AM

Your pressing is getting impressive buddy...steady gains for a while now!

bballbrett5

12-14-2010, 05:07 PM

Your pressing is getting impressive buddy...steady gains for a while now!
heck yeah. robert's one to watch for in this section. on the verge of being a monster soon enough

robertfah

12-15-2010, 06:51 AM

Congrats on the PR
These are all good heavy lifts - BOR 225 x 5 is animal!
Your strength is racing ahead atm
300/400/500 in 300 days??

Yeah man, tossing up those 70s on DB Press after DB Bench is verrrry strong. Well done.

Your pressing is getting impressive buddy...steady gains for a while now!

heck yeah. robert's one to watch for in this section. on the verge of being a monster soon enough

Thanks guys...I'm trying my best...Just got to stay on track....with the winter holidays here, access to all this junk food is too easy, especially since my kids are coming home with 90% of it!

robertfah

12-15-2010, 06:59 AM

Took the day off work yesterday because my daughter had to have her tonsils and adnoids removed and to also have tubes put in her ears......she was brave up till we walked into the pre-op area and then she got really scared....but good old Versed made things better....

Here's her before the medicine....kinda not liking me taking her pic:
http://i979.photobucket.com/albums/ae271/robertfah/IMAG0059.jpg

and after the medicine kicked in (about 7 minutes later):
http://i979.photobucket.com/albums/ae271/robertfah/IMAG0062.jpg

So she was "flying high" once they wheeled her away. All went well but she's in a LOT of pain right now and will be for the next couple of days.

robertfah

12-15-2010, 07:08 AM

Tuesday December 14, 2010 - 298 Days Remaining

Lower Power Day & Arms

Squats - 100%
235lbs - 3x5

Leg Extensions
180lbs - 2x10
190lbs - 1x10

SLDL - 100%
250lbs - 3x5

Standing Calf Raises
160lbs - 3x10

Seated Calf Raises
Skipped

Alt. DB Curls SS Skull Crushers
40lbs/80lbs - 4x10

Cable Press Downs SS Concentration Curls
80lbs/30lbs - 3x10

With my daughter's surgery and all today, it was hard to get away for a little while but I managed to squeak this workout in. Not a whole lot of time so I did what I could in the time that was allotted. Squats felt heavy at first but got better as it went along. Leg Extensions felt light at 180 so I bumped them to 190 and I think that's a good "new" weight for now.

Tonight is hyper upper and then I'm probably going to enter my PR days next week. Instead of following the same routine, I will probably just do an all PR week next week with Chest and Back on Monday, Legs on Wednesday and Shoulders on Friday....I will work some misc. body parts in each but that should give me my new (hopefully) PR's and a little bit of a break from the gym (time wise) before hitting it full steam again come Jan 1. I haven't fully decided yet, but I think I like this and may go with it.

adamjohn32

12-15-2010, 08:41 AM

robertfah

12-16-2010, 05:49 AM

Wednesday December 15, 2010 - 297 Days Remaining

DB Bench SS DB Row
65lbs - 3x10 / 65lbs - 3x10

Decline Bench SS BOR
155lbs - 3x10 / 155lbs - 3x10

Incline DB Fly SS Lat Pulldowns
50lbs - 2x12 / 140lbs - 2x12

Weighted Stretch
50lbs - 52 Seconds

Pullups - Assisted
44lbs - 3x10

HS ISO Row
180lbs - 3x10

DB Press
45lbs - 3x10

HS ISO Side Laterals
25lbs - 3x10

Rear Delt Machine
90lbs - 2x12

DB Front Laterals
Skipped

Got to the gym late last night (9pm-ish) so I tried to keep the pace fast so I could get in and out. I went up on a few exercises so that's a good indicator that I'm gaining some strength. This will be my last w/o before "power week" next week and set some PR's. I normally do hyper legs on Friday but I have too many x-mas parties this weekend and I'm actually getting out Saturday morning to golf....should be a lot of fun....so needless to say, I just won't have the time.

Jammin' out to this tune last night....such an awesome song:
0thaOPnFR0w