The long journey to becoming a World Champ

[Rsardinia]

Some background info on myself:

I'm 26, did my first two bodybuilding competitions this past year. My first show was the NGA Natural Mr. California where I won the Heavyweight class and the Overall title to capture my NGA pro card. I then competed 6 weeks later at the IFPA Pro USA for my first professional contest where I placed 9th. This show was a real eye opener to the improvements I need to make in order to compete with the best of the best. I did my contest prep with the guys at 3DMJ and will use them for my future preps as well.

Improvements to be made:

-Thicker overall chest, especially upper chest
-Bigger lats
-Much bigger quads to fill out my 6'2 lanky looking frame
-Bigger traps

Competition weight at the NGA Natural Mr. California: 192lbs
Competition weight at the IFPA Pro USA: 190lbs
Offseason weight goal: 225lbs

I'm taking a long offseason until 2012 where I will be doing several shows. The first show on my list is the INBA Silver and Black Muscle Classic in May of 2012. I hope to do very well there and win a PNBA card as well as use this show as a warm-up to the IFPA Pro USA which will be in July again. Depending on how those shows go and how I look I'll potentially enter some more shows later on but those are the two I'm eyeing as of now.

Workout routine as it stands now:

Day 1: Power Quads/Hams
Day 2: Power Chest/Shoulders
Day 3: Rest
Day 4: Power Back/Hyper Traps
Day 5: Power Bis/Hyper Tris/Front squats
Day 6: Rest
Day 7: Rest
Day 8: Hyper Quads/Hams
Day 9: Hyper Chest/Shoulders
Day 10: Rest
Day 11: Hyper Back/Power Traps/Front Squats
Day 12: Power Tris/Hyper Bis
Day 13: Rest
Day 14: Rest

Diet numbers:
100f/400c/300p but these are just guidelines. The only number I'm really worried about is getting my protein for the day and my pre-workout carbs and post workout shake & meal. The rest can come as it does and as long as I'm somewhere my fat and carb numbers then I'm happy.

I've never actually had an offseason before where I allowed myself to put on some bodyfat and really grow. I used to try to stay lean year round before I got into competing. I only prepped for 2 weeks for the Mr. California before I won the overall so that shows you how lean I used to keep myself. I plan on getting much bigger this offseason and giving myself 20+ weeks to prep for the 2012 contest season.

I will try my best to post daily workouts, weigh-ins, diet info, and offseason pics here fairly often.

Here's a few shots of me from the Mr. California and prior to the IFPA show.

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs559.ash1/32572_401619175775_685660775_4807090_2121059_n.jpg
http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs659.snc3/32572_401619165775_685660775_4807089_1855951_n.jpg
http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs403.snc4/46626_427438510775_685660775_5476949_5228865_n.jpg
http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs1337.snc4/162957_469787615775_685660775_6166405_3903959_n.jp g

Hope you enjoy following my progress :D

[Radin1234]

Curious, what are going to do once you reach your natural limit?

[tsajdak]

Subbed. First of all, great job in your first year of competeing. Quick question, I assume you can compete in the IFPA with an NGA pro card? Also, would you be able to still compete in the OCB if you hadn't competed in the IFPA? I'm not to familiar with OCB/IFPA. I've competed in the NGA, INBF and ONBF(local Ohio organization). Look forward to following along.

[bwelch1985]

Curious, what are going to do once you reach your natural limit?

well obviously he'll either kill himself or start juicing...what other options are there?

but seriously, there is no "natural limit"...gains of course continually decrease and become harder and harder to achieve, but IMO they never completely stop...and conditioning + "muscle maturity" will continue to improve w/ age.

good luck rsardinia!

[Cumulonimbus]

In!!

[Diskd]

In on this...

Ideal physique for me, tall guys represent!

[AustrianOakJr]

It amazes me that you got that lean only prepping for two weeks. Are you just naturally lean where you have to work to put on weight? Or is it a very conscious effort to stay lean all year round? If I kept myself two weeks out from striated glutes all the time I would feel absolutely miserable. You looked phenomenal man. Good luck with the off season.

[Blazed]

Def in for thise big guy!

[Rsardinia]

Curious, what are going to do once you reach your natural limit?

Push it further.


Subbed. First of all, great job in your first year of competeing. Quick question, I assume you can compete in the IFPA with an NGA pro card? Also, would you be able to still compete in the OCB if you hadn't competed in the IFPA? I'm not to familiar with OCB/IFPA. I've competed in the NGA, INBF and ONBF(local Ohio organization). Look forward to following along.

I would assume you could compete in the OCB as an amateur if you never competed in the IFPA as a pro. For now, they accept all pro cards from natural federations so I had to fill out an application and they verified my pro status. After that I was allowed to enter the show and after the show received my IFPA pro card. If I wanted to I could have competed in the show as an amateur but after considering the options I figured I would see how I stacked up against the best of the best. I wanted to see what I really needed to work on.


well obviously he'll either kill himself or start juicing...what other options are there?

but seriously, there is no "natural limit"...gains of course continually decrease and become harder and harder to achieve, but IMO they never completely stop...and conditioning + "muscle maturity" will continue to improve w/ age.

good luck rsardinia!

Exactly. Thanks for the words. I will either try to continue to put on a pound or more of lean mass or come in even more conditioned than previous years. There's other ways to improve your showings that don't involve added mass. However, I hope to add mass and get better and better conditioned.


It amazes me that you got that lean only prepping for two weeks. Are you just naturally lean where you have to work to put on weight? Or is it a very conscious effort to stay lean all year round? If I kept myself two weeks out from striated glutes all the time I would feel absolutely miserable. You looked phenomenal man. Good luck with the off season.

I was always a skinny kid with a super high metabolism so as I put on size I made a conscious effort to try to do it slow and to keep fat gains to a minimum. Once I got to 190-195ish I kept it lean year round with a strict diet. It really capped any gains I could make but it also kept me super lean. My metabolism helped but I definitely kept carb and calorie intake under control.

Now that I realize how I need to grow and what needs to be done, I'm allowing myself to get higher in weight and bodyfat. I only competed because I knew I was in great shape and I was getting bugged to do it by a lot of people at the gym.

I knew Alberto personally from the old gym I worked out at and once I decided I'd take the plunge I contacted him and 3DMJ. They looked at my current pics at the time and decided that I could compete in a show that was only 2 weeks away.

They were also instrumental in my decision to do the pro show instead of the amateur portion for the IFPA show. I definitely plan on doing a 20+ week preps in the future but for now its grow time :D

[Rsardinia]

Back:
Close grip straight bar pull downs
130x15, 160x15, 175x14, 175x13

Wide grip pullups (bodyweight)
x9, x8, x8, x7

T-bar rows
4 plates x 15
4 + 25 x 15
5 plates x 12

Reverse grip bent over rows
135x20
225x15
225x15

Straight arm rope pulldowns
4 sets x 10 @ 70lbs

Traps:
BB Shrugs
405x8
495x6
585x4

Smith machine single arm shrugs (Shoulders perpendicular to the smith bar)
135x10
185x10
205x8

Smith Machine front squats:
135x12
185x10
225x10
225x10
225x8

[AustrianOakJr]

Push it further.

I was always a skinny kid with a super high metabolism so as I put on size I made a conscious effort to try to do it slow and to keep fat gains to a minimum. Once I got to 190-195ish I kept it lean year round with a strict diet. It really capped any gains I could make but it also kept me super lean. My metabolism helped but I definitely kept carb and calorie intake under control.

Now that I realize how I need to grow and what needs to be done, I'm allowing myself to get higher in weight and bodyfat. I only competed because I knew I was in great shape and I was getting bugged to do it by a lot of people at the gym.

I knew Alberto personally from the old gym I worked out at and once I decided I'd take the plunge I contacted him and 3DMJ. They looked at my current pics at the time and decided that I could compete in a show that was only 2 weeks away.

They were also instrumental in my decision to do the pro show instead of the amateur portion for the IFPA show. I definitely plan on doing a 20+ week preps in the future but for now its grow time :D

Awesome discipline. I have no doubt you will succeed. Cant wait to see you compete again.....now get some grow on! :)

[fltallpaul]

Hey Robbie I am in on this. I will be on stage in 2012 as well so perhaps we shall meet. Looking forward to seeing how your training looks.

[Rsardinia]

Awesome discipline. I have no doubt you will succeed. Cant wait to see you compete again.....now get some grow on! :)

YES SIR!


Hey Robbie I am in on this. I will be on stage in 2012 as well so perhaps we shall meet. Looking forward to seeing how your training looks.

Awesome. It'd be nice to see someone on stage my height lol. Any suggestions you have towards my training are welcome as I'm still new to this whole hyper/power split as well as bulking in general so feel free to throw comments my way as you see fit. I'd appreciate it.

[BuffItalian]

Good overview Robbie. Looking forward to see how much lbm you can put on in 2011. You have been a real inspiration to me (being your coworker and kickin my butt every day to get to work). Lets hope for a successful bulk and growf year in 2011 and start takin names in 2012.

[Rsardinia]

Thanks Greg ^^

Taking off tonight from the gym because its my company's holiday party. Gonna hit arms tomorrow morning to make up for it.

Weight today: 206.6lbs

[baco_bacon]

Probably going to be lurking this:D

[Cumulonimbus]

How did your macros look post show up until now? What protocol did you use?

[Radin1234]

How old were you when you first starting training/dieting seriously? I hope to also get a pro card one day, thats my main goal.

[fittofattofit]

I'll have to follow - as always: one of the best natural looking physiques on this site!
I'm keen to see how lean you can stay during your 'bulk'
You're shifting very heavy weights already, so I'm interested in seeing where you end up on your lifts as well. Good luck!

[Quelly]

In on this! Grow time baby! And I'm glad to see 206 as a weigh in! That's gotta be closest to the heaviest you've been right Robbie?

[DREhova 87]

In on this! Grow time baby! And I'm glad to see 206 as a weigh in! That's gotta be closest to the heaviest you've been right Robbie?

All it took was a couple FB suggestions from us. LOL...

Dude! I look forward to following your progress.

[FATHER FLEX]

Austrian Oak is taken, so how about The Sardinian Sequoia!

http://www.lasvegas-nv.com/norm/giant-sequoia.jpg

LOL Enter the Massiveness! On the real though Robbie has some of the nicest delts you will ever see.

http://i4.photobucket.com/albums/y139/PIQUE7719/silver/76497_452991100775_685660775_5938425_3505763_n.jpg

[Rsardinia]

Probably going to be lurking this:D

Lurk on brotha :D


How did your macros look post show up until now? What protocol did you use?

I bumped my fats up to 75 then to 100 after the initial water/weight gains. I also took in roughly 450-500g of carbs and 250g of protein. I've upped my protein to 300g right now. My rough goals for daily macros are 100f/450c/300p. My main concern is that 300g of protein, the rest of the calories I fill in with either fat or carbs. I'm not as concerned with them as much as I am with getting to my daily calorie total of 3800-4000 cals.


You are one magnificent athlete, sir- superb classic proportions, perfect symmetry, incredible definition, and sensational photogenic charisma! VERY impressive and truly inspiring, champ~ I hope we can collaborate on modeling/acting projects that showcase your electrifying presence. Blessings and BEST wishes for a Merry Christmas and very happy, healthy, prosperous New Year!

How about some updated pics, champ? :-)

Thanks :D Will post some updated pics within the next couple of days. I want to take them on an offday when I have absolutely no pump to get a good look at how I'm looking. I can already tell I've made some good gains. I can't wait to see where I'll be at this time next year.


How old were you when you first starting training/dieting seriously? I hope to also get a pro card one day, thats my main goal.

I was 22 when I finished collegiate golf and decided I wanted to put on some size. I started reading about bodybuilding and hit the weights hard. Its only been the last few years I have even discovered how important diet is and how it all works. I'm still a student of the game.


I'll have to follow - as always: one of the best natural looking physiques on this site!
I'm keen to see how lean you can stay during your 'bulk'
You're shifting very heavy weights already, so I'm interested in seeing where you end up on your lifts as well. Good luck!

Well I'm very lean now for being 15lbs over contest weight. I'll be posting pics soon.


In on this! Grow time baby! And I'm glad to see 206 as a weigh in! That's gotta be closest to the heaviest you've been right Robbie?

Easily the heaviest I've been. I had only seen 200 on the scale once or twice ever in the morning. I'm still very lean for this weight. I thought I'd have put on some good body fat to get to this weight but relatively little so far. I gotta really thank my genetics for this metabolism.


All it took was a couple FB suggestions from us. LOL...

Dude! I look forward to following your progress.

You guys were that final kick in the butt for me to do this. I had been debating it but was being lazy about it.


Austrian Oak is taken, so how about The Sardinian Sequoia!

http://www.lasvegas-nv.com/norm/giant-sequoia.jpg

LOL Enter the Massiveness! On the real though Robbie has some of the nicest delts you will ever see.



That's how I want my legs to be, big oak trees!! Thanks for the compliments on the delts, now if I can just bring up everything else to be as impressive I'll be lovin life :D

[Rsardinia]

Triceps:
CGBP: 135x15 warm up, 185x10, 225x8, 275x5

Dip machine: 180x12, 195x12, 195x12

Plate loaded extension machine: 100x12, 125x12, 150x9

Single arm reverse grip extension supersetted with single arm handle pressdowns: 30x12 on each exercise, 35x12 on each, 40x10 on each


Biceps:
Standing db curls: 40x10 warmup, 55x8, 65x6, 75x3

Straight bar spider curls: 70x10, 80x8, 80x7

Plate loaded preacher curl machine: 80x10, 100x8, 105x7

DB isolation curls: 25x10 on each arm for 7 sets with 45 sec rest period

[DREhova 87]

what your handicap? Still golf? I was playing to a 1.8 last year got into snowboarding (the time I usually work hardest on my game) and the drive kind of died a little. Focused more on other things. But I got the itch to start golfing again. I went 5 months without touching a club and shot a 82 at Roddy Ranch a few months ago. :(

[Rsardinia]

what your handicap? Still golf? I was playing to a 1.8 last year got into snowboarding (the time I usually work hardest on my game) and the drive kind of died a little. Focused more on other things. But I got the itch to start golfing again. I went 5 months without touching a club and shot a 82 at Roddy Ranch a few months ago. :(

I havent touched a clubin months. i havent had much desire to golf really
.

[co1e_train]

In for sure man!

That pic of you with Hidetada is nuts! The way the pic is makes you look like your dwarfing him! Awesome size and structure as a natty! And your tall too like myself so its super encouraging!

[rivet0r]

Subbed for this, Robbie.. keep it up brotha, looking thick!

[NaturalLoco]

i subbd a lil earlier but forgot to say i was in :) lol

1st pageeeeeee

btw im 6"2 also, so I will be very interested in seeing your progress, im taking a year off aswell, so looking for some inspiration here :D

[BuffItalian]

Straight bar spider curls: 70x10, 80x8, 80x7



How do you like those Spider Curls? I've been wanting to give them a try. I could imagine it does wonders for bicep peaking.

[Rsardinia]

How do you like those Spider Curls? I've been wanting to give them a try. I could imagine it does wonders for bicep peaking.

They're good, I throw em in from time to time.

[Rsardinia]

Weighed in at 209.8 this morning after a day off yesterday watching football and eating a good amount. Power legs tonight, gonna try to squat 465+ ATG and then go heavy on leg press in the 4-8 rep range for a few sets. Looking forward to some heavy lifting.

[Fire8085]

Gonna be tagging along, you have a fantastic physique.

Hopefully one day I can reach something close to it.

[Rsardinia]

Gonna be tagging along, you have a fantastic physique.

Hopefully one day I can reach something close to it.

Thanks dude. Keep eating and lifting and you'll get there :D

[deltpecx]

subbed!
I followed your posts when you took the plunge to compete.

This is gonna be good!

[tsajdak]

Weighed in at 209.8 this morning after a day off yesterday watching football and eating a good amount. Power legs tonight, gonna try to squat 465+ ATG and then go heavy on leg press in the 4-8 rep range for a few sets. Looking forward to some heavy lifting.

465+ ATG is some serious weight. I recently dropped weights down a little to get back to basics and concentrate more on my depth. I got too concerned with getting bigger and bigger weights, I started sacrificing form. Got to love heavy leg day!!

[Rsardinia]

465+ ATG is some serious weight. I recently dropped weights down a little to get back to basics and concentrate more on my depth. I got too concerned with getting bigger and bigger weights, I started sacrificing form. Got to love heavy leg day!!

Ya I'm thinking I want to get 495 again but this time ATG instead of just to parallel then I'm going to focus more on the 4-8 rep range. I'm just looking to get my weights up so when I do reps its with that bigger weight.

[FATHER FLEX]

I use to love going in and getting a BIG single with a some heavy ass weight. Then back back off to 85-90% of what that single was, and rep with confidence. Squats are a total mind phuck, and it sooths it a bit to use 4-6 rep range weight after a weight that makes you go "oh shh" in the hole. LOL

[Rsardinia]

I use to love going in and getting a BIG single with a some heavy ass weight. Then back back off to 85-90% of what that single was, and rep with confidence. Squats are a total mind phuck, and it sooths it a bit to use 4-6 rep range weight after a weight that makes you go "oh shh" in the hole. LOL

I hear that. The weights that used to scare me for doing more than a single are now rep-friendly lol.

[Rsardinia]

Quads:
Barbell back squats: 135x15, 225x10, 295x8, 365x6, 405x3, 475x1
Leg press with close stance: 10 plates per side x 8, 11 plates x 6, 12 plates x 5

Hams:
Laying ham curls: 205x10, 230x8, 250x6, 250x6
Stiff legged deads with DBs and toes on plates: 125x8, 125x8, 125x8

Abductors/Adductors machines:
4 sets of each x 12, 12, 10, 8

Calves:
Seated calf raises: 3 plates x 25, 3 plates x 25, 3+25x20, 3+25x18
Standing calf raise hoist machine: 5 plates x 15, 12, 12

[Rsardinia]

Flat bench press barbell: 135x15, 225x10, 275x8, 315x6, 335x4, 385x1 didn't lock out the last inch, 225x23 burn out set

Incline DB press: 100x8, 110x6, 120x4

Standing Military press barbell: 135x8, 155x7, 185x5 assisted last 2 reps.

Barbell upright rows: 185x8, 205x6, 225x4

Reverse Pec deck: 3 sets x 8,6,6 don't remember the weights

Weighted ab cable crunches: 3 sets x 15

Swiss ball leg lifts: 3 sets x 10 body weight

[Rsardinia]

209lbs that morning, 218lbs according to the gym scale at night so one of them might be off. But here's some pics, don't mind the chest hair lol.

http://i.imgur.com/t5lRU.jpg

http://i.imgur.com/Csfpx.jpg

http://i.imgur.com/Mgh29.jpg

http://i.imgur.com/i31Zs.jpg

[ehlisl]

Progress pics are looking great Robbie! Pretty excited to follow this one and see where you push it too this year!

[Rsardinia]

Progress pics are looking great Robbie! Pretty excited to follow this one and see where you push it too this year!

Thanks Luke, gotta try and keep up with you big boys.

[Rsardinia]

Back:
Deadlifts: 135x12, 225x10, 315x8, 405x6, 495x3, failed on 565

Decline db pullovers: 70x10, 80x10, 80x10
Hammer strength high rows: 3 plates x 10, 3+25 x 8, 4x8
Hammer strength rows: 5 plates x 8, 6 plates x 6, 7 plates x 6
Close grip straight bar pulldowns: 190x8, 205x8, 220x6
Seated rows: 250x8, 265x8, 280x6

Traps:
Hammer strength shrugs: 2 plates x 15 for 4 sets

[Rsardinia]

Power Biceps:
Standing BB Curls: 95x10, 115x10, 135x10
Incline db curls: 55x8, 55x7, 55x8 (assisted last rep of each set)
Preacher plate loaded machine (close grip): 3 sets x 10, 8, 8

Hyper Triceps:
Reverse grip BB bench press: 135x15, 155x15, 185x15
Decline bench skull crushers: 80x15, 100x15, 120x12
Rope extensions w/ elbows on arm blaster: 70x15, 80x15, 90x12
Straight bar press downs: 90x15, 100x12, 100x12

Front squats as deep as I can go:
135x12, 185x10, 185x10, 225x8, 225x7

[DREhova 87]

Looking massive bro. I never use the gym scales...lol..they crap me out. haha

[Rsardinia]

Looking massive bro. I never use the gym scales...lol..they crap me out. haha

Ya I just like using em cuz they make me feel big lol.

[Rsardinia]

Weighed in at 210.6 today on my gfs scale. It's an off day as was yesterday, but I'm back at it for hyper week on monday. Looking forward to some crazy leg pump from all the high reps.

[Webber91]

In :D

Been stalking you for a while bro (no homo), epic physique.

Good luck with everything mate.

[Rsardinia]

In :D

Been stalking you for a while bro (no homo), epic physique.

Good luck with everything mate.

Thanks man. Appreciate it.

[wrkoutfrq]

def in for this journey... you've really inspired me with your development and especially your conditioning. you're gonna kill it come competition time!

[Rsardinia]

def in for this journey... you've really inspired me with your development and especially your conditioning. you're gonna kill it come competition time!

Thanks dude, definitely lookin to make a splash in the pro ranks next time around.

[goddaloveme]

Stubbed!

[Rsardinia]

Quads:
Walking BB lunges: 3 sets of 100lbs x 12 steps per leg
Single leg press full ROM: 2 plates x 15, 2 + 25 x 15, 2 + 35 x 15
Single leg quad extensions: 2 sets of 100 x 15, 2 sets of 120 x 12

Hams:
Standing single ham curls: 75x15, 85x15, 95x15, 105x12
Seated ham curls: 180x15, 190x15, 200x12

Abductors/Adductors:
3 sets a piece x 15, increasing in weight each set. no clue what the weights were

Seated calf raises:
3 plates x 25, 25, 20

[Rsardinia]

Got excited w/ some presses today

Chest:
Flat bench DB: 85x15, 100x15, 110x15, 125x9, drop set of 100x10, 85x9, 70x9

Decline DB key presses: 50x15, 55x15, 60x13

Incline HS: 2 sets @ 45+25lb plate and 1 band x 15, 14 reps, final set with 45lb plate and 2 bands x 9 reps, remove one band x 6 reps

Incline cable flyes: 3 sets @ 70x15

Pec deck: 3 sets x 15 reps don't remember the weight

Shoulders:
BB Front raises: 3 sets @ 60x15

Single arm lateral raises (posture slightly bent over leaning on incline bench): 3 sets @ 20x15

Bent over reverse DB flyes: 15x15, 17.5x15, 17.5x15

Abs:
Swiss ball leg raises: 3 sets x 10

Ab wheel: 3 sets x 8

[rivet0r]

Got excited w/ some presses today

Chest:
Flat bench DB: 85x15, 100x15, 110x15, 125x9, drop set of 100x10, 85x9, 70x9

Decline DB key presses: 50x15, 55x15, 60x13

Incline HS: 2 sets @ 45+25lb plate and 1 band x 15, 14 reps, final set with 45lb plate and 2 bands x 9 reps, remove one band x 6 reps

Incline cable flyes: 3 sets @ 70x15

Pec deck: 3 sets x 15 reps don't remember the weight

Shoulders:
BB Front raises: 3 sets @ 60x15

Single arm lateral raises (posture slightly bent over leaning on incline bench): 3 sets @ 20x15

Bent over reverse DB flyes: 15x15, 17.5x15, 17.5x15

Abs:
Swiss ball leg raises: 3 sets x 10

Ab wheel: 3 sets x 8

Heavy pressing brotha. You typically train pretty light on shoulders?

[Rsardinia]

Heavy pressing brotha. You typically train pretty light on shoulders?

That was my high rep day. I'll be going heavier next week on chest/shoulders. I also have pretty big delts compared to the rest of my body so I'm not going as heavy on them for now while I try to catch up the rest of my upper body to them.

[titomuheedo]

IN! Looking awsome bro, seems like the bulks going well.

[Rsardinia]

Wasn't feeling too good today due to either weather or just getting sick or something but I still busted out a decent workout.

Back:
Wide grip pullups: x51 reps body weight (took me 5 sets @ 12, 12, 12, 10, 5)

DB rows: 100x12, 13, 13

Reverse grip bent over rows (cambered bar, wider grip): 1pps+25lb x 15, 1pps+2x25lb x 15, 1pps+2x25lb+10lb x 15

Reverse grip HS pulldown: 1pps+25lb x 15, 2pps x 15, 2pps+10 x 14

Rope straight arm pulldowns: 50x15 for 3 sets

Traps:
Seated HS shrug: 1pps x 20 warmup, 2pps x 15, 3pps x 12, 4pps x 9

[Rsardinia]

IN! Looking awsome bro, seems like the bulks going well.

It's definitely goin well. 210 right now in the mornings but still feelin pretty good about my bodyfat levels. However, this is the fattest I've ever been so its starting to mess with my head when I look at my midsection so I'm just trying to keep my mind off it.

[co1e_train]

It's definitely goin well. 210 right now in the mornings but still feelin pretty good about my bodyfat levels. However, this is the fattest I've ever been so its starting to mess with my head when I look at my midsection so I'm just trying to keep my mind off it.

Yeah cuz your so fat:D

But for real man you look insane! Don't worry about the tiny extra bit of fat. A necessary part for mass! Keep killin it buddy!

[COZ999]

In on this I admire your physique very much. I hope by putting hard work in this season I can come in very similar to the package you brought to win your pro cad

[Diskd]

Newest pics look great, it'll be exciting to see the changes you make all throughout your offseason

[titomuheedo]

It's definitely goin well. 210 right now in the mornings but still feelin pretty good about my bodyfat levels. However, this is the fattest I've ever been so its starting to mess with my head when I look at my midsection so I'm just trying to keep my mind off it.

Yeah I know how you feel. I feel so paranoid about how I look when im bulking, but I just tell myself it NEEDS to be done.
Anyone calls you fat, show up to their house after your next comp in your posing trunks, shredded, and be like "You were saying?".

[Rsardinia]

Yeah cuz your so fat:D

But for real man you look insane! Don't worry about the tiny extra bit of fat. A necessary part for mass! Keep killin it buddy!

Definitely. Thanks dude, will do.


In on this I admire your physique very much. I hope by putting hard work in this season I can come in very similar to the package you brought to win your pro cad

Thanks man, your avatar looks huge. Keep workin hard.


Newest pics look great, it'll be exciting to see the changes you make all throughout your offseason

Thanks man, definitely excited to see the progress I make over this offseason.


Yeah I know how you feel. I feel so paranoid about how I look when im bulking, but I just tell myself it NEEDS to be done.
Anyone calls you fat, show up to their house after your next comp in your posing trunks, shredded, and be like "You were saying?".

Lol ya I'm not worried about anyone callin me fat. Still pretty vascular in my arms when I lift and light striations in my delts if I work out in a tank. I feel huge in the gym, just lookin at my abs when I go to shower is kinda meh. Oh well, its all a part of the process.

[BaFtub]

lolz your midsections actually the leanest bodypart still, be grateful! Legs are looking bigger too. Keep up the great work Robbie.

[ehlisl]

Hope you had a great New Year Big Robbie! Excited to see what goes down, or up this year :)

What did you think of the rows?

[nwskier]

definitely interested in tagging along here and hopefully learn a few things as well. one of the few nattys on here that can kick ass in both bb and pl comps. and as mentioned earlier, you've got the discipline many others lack. much respect bro.

sub'd

[Quelly]

fatty

;)

[chuckles_345]

Progress pics are looking great Robbie! Pretty excited to follow this one and see where you push it too this year!

Agreed!

Chuckles

[Rsardinia]

lolz your midsections actually the leanest bodypart still, be grateful! Legs are looking bigger too. Keep up the great work Robbie.

Thanks dude. It's not too bad when I blow out all my air and flex as hard as I can lol.


Hope you had a great New Year Big Robbie! Excited to see what goes down, or up this year :)

What did you think of the rows?

Thanks Luke, you too! 2011 year of the growf. I loved the rows. Still hit my lats like regular reverse grip rows but its so much easier on my wrists. I'm definitely doing these from now on for bent over reverse grip rows.


definitely interested in tagging along here and hopefully learn a few things as well. one of the few nattys on here that can kick ass in both bb and pl comps. and as mentioned earlier, you've got the discipline many others lack. much respect bro.

sub'd

Thanks dude, just doin what I love ;) Keep liftin!!


fatty

;)

Well I can't say the same to you since you will be on the train to shredsville, population 3DMJ!


Agreed!

Chuckles

Thanks dude :D

[Rsardinia]

Power Tris:
CG Decline bench press: 135x15, 185x15, 225x12, 275x10, 315x6

Weighted dips: 2plates x 12, 3 plates x 10, 4 plates x 7

Decilne skull crushers: 1pps x 10, 1pps+5lb x 8, 1pps+10lb x 8, last 4 reps forced by spotter

Single arm behind head db extension: 40x10, 50x8, 55x6 forced last 2 reps

Hyper Biceps:
Standing db curls: 30x15, 35x15, 40x12

Preacher curl w/ bands around bar: 10lb plate on each side x 12 reps for 3 sets

Rope hammer curls: 120x15, 130x15, 140x15

Bent over concentration curls: 7 sets x 10 @ 20lbs w/ 45 sec rest between sets

[DuckSleeping]

Power Tris:
CG Decline bench press: 135x15, 185x15, 225x12, 275x10, 315x6

Weighted dips: 2plates x 12, 3 plates x 10, 4 plates x 7

Decilne skull crushers: 1pps x 10, 1pps+5lb x 8, 1pps+10lb x 8, last 4 reps forced by spotter

Single arm behind head db extension: 40x10, 50x8, 55x6 forced last 2 reps



Incredible tricep strength. That's just some sick weight you are moving. When you are doing the decline CG bench press, roughly where do you bring the bar down to on the eccentric?

[Quelly]

Well I can't say the same to you since you will be on the train to shredsville, population 3DMJ!


well actually you can since you are leaner than me right now lol, and I was totally kidding, I just think its funny that you normally walk around with striated glutes and your current condition makes you feel chunky

[nurburg]

It's definitely goin well. 210 right now in the mornings but still feelin pretty good about my bodyfat levels. However, this is the fattest I've ever been so its starting to mess with my head when I look at my midsection so I'm just trying to keep my mind off it.

I know how you feel man. I'm reluctantly bulking after a significant cut during last summer and early fall (Lost a little over 20 pounds of just body fat). I do not shed the weight easily and even back in Oct I was still about 7-8 pounds short of getting really shredded. No where near you.

I've had a few thoughts on it now that I'm about 1.5 months in.
-I'm actually surprised that I'm not putting on more body fat. Even though I'm keeping it clean (not perfect though) I was expecting worse results. Still seeing striations in my shoulders but midsection is suffering.
-I can tolerate not looking as defined because I can handle much more intense work outs and my lifts are going through the roof.
-I'm back in New England now (used to live around San Jose) and it's 30 degrees with snow on the ground right now. There isn't much opportunity to show off anyway (unlike Sacramento).
-After doing a long cut last summer I'm much more prepared to start the process over again in a couple months.

Good luck man, I'll be following. Also, even though you're bulking do you still do any cardio?

[Rsardinia]

Incredible tricep strength. That's just some sick weight you are moving. When you are doing the decline CG bench press, roughly where do you bring the bar down to on the eccentric?

Thanks dude. On CGDP I go down to below the pec line, maybe even between my pecs and upper abs.


well actually you can since you are leaner than me right now lol, and I was totally kidding, I just think its funny that you normally walk around with striated glutes and your current condition makes you feel chunky

:) I knew you were just givin me crap lol. I'm gonna try to go to all your guys norcal shows so when you and the rest of the team figure out your contest schedules please let me know or post them somewhere so I can plan on attending.


I know how you feel man. I'm reluctantly bulking after a significant cut during last summer and early fall (Lost a little over 20 pounds of just body fat). I do not shed the weight easily and even back in Oct I was still about 7-8 pounds short of getting really shredded. No where near you.

I've had a few thoughts on it now that I'm about 1.5 months in.
-I'm actually surprised that I'm not putting on more body fat. Even though I'm keeping it clean (not perfect though) I was expecting worse results. Still seeing striations in my shoulders but midsection is suffering.
-I can tolerate not looking as defined because I can handle much more intense work outs and my lifts are going through the roof.
-I'm back in New England now (used to live around San Jose) and it's 30 degrees with snow on the ground right now. There isn't much opportunity to show off anyway (unlike Sacramento).
-After doing a long cut last summer I'm much more prepared to start the process over again in a couple months.

Good luck man, I'll be following. Also, even though you're bulking do you still do any cardio?

I haven't done any cardio yet while bulking as I don't really want to burn the extra calories when I'm such a hard gainer. If I get high enough in bf% I'll do a 2-4 week cut depending on how I feel. When I cut I'll throw in the cardio along w/ the diet but for now I'm enjoying the no cardio.

[Rsardinia]

Quads:
BB back squats: 135x15, 225x10, 275x8, 315x6, 365x6, 425x3

Leg press: 11pps x 8, 12pps x 6, 13pps x 6

Hams:
Laying ham curls: 210x8, 240x6, 255x5 drop to 210x5

Stiff legged deads: 225x12, 275x10, 315x10, 365x7

Abductors/Adductors: 3 sets x 15, 12, 10 on each machine

Misc info: First time using knee wraps today and it was interesting. I gave them way more credit than I should have. I assumed they would be like some superman boost in my lifting but it was just a tad awkward. On a positive note tho I have no knee pain after the workout today where as recently when going heavy and deep I was feeling sore on my knees after squats and leg press. I used the wraps on the 425 squat and on all 3 sets of leg press while going with a narrow stance and feet low on the pad. I'm feelin good and just gotta get used to using those wraps and I'll be golden :D

First workout of 2011 is done, year of the growf!!

[COZ999]

Quads:
BB back squats: 135x15, 225x10, 275x8, 315x6, 365x6, 425x3

Leg press: 11pps x 8, 12pps x 6, 13pps x 6

Hams:
Laying ham curls: 210x8, 240x6, 255x5 drop to 210x5

Stiff legged deads: 225x12, 275x10, 315x10, 365x7

Abductors/Adductors: 3 sets x 15, 12, 10 on each machine

Misc info: First time using knee wraps today and it was interesting. I gave them way more credit than I should have. I assumed they would be like some superman boost in my lifting but it was just a tad awkward. On a positive note tho I have no knee pain after the workout today where as recently when going heavy and deep I was feeling sore on my knees after squats and leg press. I used the wraps on the 425 squat and on all 3 sets of leg press while going with a narrow stance and feet low on the pad. I'm feelin good and just gotta get used to using those wraps and I'll be golden :D

First workout of 2011 is done, year of the growf!!

Glad to see you benefiting from the knee wraps. I think they get a bad "wrap" from people who don't give them a fair shot. Once I put 4 wheels on the bar, I force myself to wrap. You do however become dependent on them and once you get used to them your lifts will shoot up, but you wont ever want to squat heavy without them again

[Rsardinia]

Glad to see you benefiting from the knee wraps. I think they get a bad "wrap" from people who don't give them a fair shot. Once I put 4 wheels on the bar, I force myself to wrap. You do however become dependent on them and once you get used to them your lifts will shoot up, but you wont ever want to squat heavy without them again

Ya I got up to 475 w/o wraps but after feeling them today I don't think I'll go over 405 w/o wraps unless my max gets up to the upper 500s. I'm gonna try to only use the wraps at 85-90% of my max and up. But they do give me such a secure feeling tho knowing my knees will be safer.

[Quelly]

:) I knew you were just givin me crap lol. I'm gonna try to go to all your guys norcal shows so when you and the rest of the team figure out your contest schedules please let me know or post them somewhere so I can plan on attending.


We most definitely will and thanks for the support Robbie, we appreciate it for sure.

Right now I'm planning on doing the Silver and Black, Johnny's show, and the US Cup in september locally. Everything else will be in So Cal, Nevada, Idaho, Utah, and New York :eek:

Oh and the other 3 are going to most likely do a July WNBF show in Texas, and the US Cup and then Worlds

[woofman81]

It's definitely goin well. 210 right now in the mornings but still feelin pretty good about my bodyfat levels. However, this is the fattest I've ever been so its starting to mess with my head when I look at my midsection so I'm just trying to keep my mind off it.

lol totally can relate to this as well since I'm also attempting my first bulk. I think I've told you before, but it was seeing your pics in the post your pictures section that inspired me to actually get shredded for once.

Best of luck in making some killer gains this offseason and hopefully I can join you as a Natural Pro this year :)

[Rsardinia]

We most definitely will and thanks for the support Robbie, we appreciate it for sure.

Right now I'm planning on doing the Silver and Black, Johnny's show, and the US Cup in september locally. Everything else will be in So Cal, Nevada, Idaho, Utah, and New York :eek:

Oh and the other 3 are going to most likely do a July WNBF show in Texas, and the US Cup and then Worlds

WOW you are really making a tour of the US aren't you? LOL that's awesome. I'll definitely check out the local shows. Can't wait to see you guys in shape.


lol totally can relate to this as well since I'm also attempting my first bulk. I think I've told you before, but it was seeing your pics in the post your pictures section that inspired me to actually get shredded for once.

Best of luck in making some killer gains this offseason and hopefully I can join you as a Natural Pro this year :)

I think you will man, you have a great physique. And after a REAL bulk we should make some great gains. Best of luck in gettin swole :D

[Quelly]

WOW you are really making a tour of the US aren't you? LOL that's awesome. I'll definitely check out the local shows. Can't wait to see you guys in shape.


I'm gonna freakin have to! The comp is getting deeper and deeper here locally, so I may need as many chances as I can get to turn pro lol

[Rsardinia]

I'm gonna freakin have to! The comp is getting deeper and deeper here locally, so I may need as many chances as I can get to turn pro lol

Definitely. Well I don't know what competition you'll have at Johnny's show but you should do really well there regardless. Unless some new guys come out of the woodworks (like me) Vinny is your biggest competition there.

Do you train using WS Barbell? I've been reading about it and its peaked my interest although I'm still very confused by it. The bands and chains work is a little much as I don't have access to much of that but I'd still be interested in trying it out in the future with just weights. I'd really like to increase my strength a ton this offseason and if I plateau I'm looking to change it up to keep the strength moving in the right direction.

[Quelly]

Definitely. Well I don't know what competition you'll have at Johnny's show but you should do really well there regardless. Unless some new guys come out of the woodworks (like me) Vinny is your biggest competition there.

Do you train using WS Barbell? I've been reading about it and its peaked my interest although I'm still very confused by it. The bands and chains work is a little much as I don't have access to much of that but I'd still be interested in trying it out in the future with just weights. I'd really like to increase my strength a ton this offseason and if I plateau I'm looking to change it up to keep the strength moving in the right direction.

you know to be honest the guys who are the most impressive locally are the guys we're working with, we've picked up three local guys who have great physiques, and since we're working with them I know they are going to show up in shape lol...

And I've used WS Barbell a lot, and it can seem intimidating at first, but its essentially just an upper lower split, hitting upper and lower 2x/week each, and working on speed for the big 3 on two days, and then working on heavy lifting for the big 3 on two days, this is only for the primary movements, then the other exercises are pretty standard fare.

[Rsardinia]

you know to be honest the guys who are the most impressive locally are the guys we're working with, we've picked up three local guys who have great physiques, and since we're working with them I know they are going to show up in shape lol...

And I've used WS Barbell a lot, and it can seem intimidating at first, but its essentially just an upper lower split, hitting upper and lower 2x/week each, and working on speed for the big 3 on two days, and then working on heavy lifting for the big 3 on two days, this is only for the primary movements, then the other exercises are pretty standard fare.

Ah so the big 3 lifts you switch it up between speed and max effort with the calculated numbers I've read about. How does it split up for the rest of the body parts? Do you do a speed and max split on them as well? Or do you switch up exercises for the same body parts (ex ME lower you do SLDLs for hams, on DE lower you do seated curls)?

[nwskier]

Incredible tricep strength. That's just some sick weight you are moving.

gotta echo these comments. motivating as hell! it's an off day for me today, but makes me want to go into the gym and lift, heh.

definitely interesting comments on the wraps. I do like the approach you are taking by setting a minimum threshold before using them. do you have a similar approach in using weight belts for DLs/Squats/Rows or prefer to do all those lifts w/o a belt? I typically prefer to avoid the weight belt at all costs, lower the weight if necessary and hit my core hard until I can support it at the higher weights on those lifts (at least the squats/rows). thoughts?

[Rsardinia]

gotta echo these comments. motivating as hell! it's an off day for me today, but makes me want to go into the gym and lift, heh.

definitely interesting comments on the wraps. I do like the approach you are taking by setting a minimum threshold before using them. do you have a similar approach in using weight belts for DLs/Squats/Rows or prefer to do all those lifts w/o a belt? I typically prefer to avoid the weight belt at all costs, lower the weight if necessary and hit my core hard until I can support it at the higher weights on those lifts (at least the squats/rows). thoughts?

I use a belt on squats at 315 and above really just as a precaution. I've got a strong core so I'd rather have piece of mind than possibly get in a bad position with enough weight on my back to slip a disc or strain a muscle. For deadlifts, anything above 405 I use a belt. For anything else like bent over rows, standing military press, or whatever else I may need it for I play it by feel. Once I feel my form is slipping or the pressure on my lower back is too much to be safe I'll throw on the belt.

[Rsardinia]

Chest:
Flat BB Bench: 135x12, 225x10, 275x3, 315x3, 335x3, 365x1, 385x1
Tried out the 2-board presses after: 275x3, 345x3 (spot on last 1)

Incline BB: 225x8, 245x6, 265x4 (Spot on last rep) 135x12 working on form.

Standing BB Military Press: 135x9, 155x7, 185x4 (spot on last 2)

Rope Face pulls: 150x12, 165x10, 165x10

Bent over db lateral raises: 30x15, 45x10, 55x8, 65x7 (lost form on last 2)

Misc info: The 2 board presses are pretty cool and will hopefully help up my bench over time by getting past that sticking point. My right shoulder from an injury when I was 14/15 playing baseball has caused my shoulder to get tight and there is still scar tissue in there (I believe). I've noticed on any chest flyes and even on incline presses when my chest gets fatigued my right elbow tries to dip inwards and I think my body wants to use my front delt and/or triceps to finish the set. I'm working on slowly building up form/strength in that right shoulder so that this is no longer an issue. It really bugs me because after getting a good workout going I have to stop because my right shoulder will no longer hold form and contract my chest the way I want.

[Quelly]

Ah so the big 3 lifts you switch it up between speed and max effort with the calculated numbers I've read about. How does it split up for the rest of the body parts? Do you do a speed and max split on them as well? Or do you switch up exercises for the same body parts (ex ME lower you do SLDLs for hams, on DE lower you do seated curls)?

Robbie here is the westside split I ran for 12 weeks, during which I increased my 2RM on deads from 465 to 505, my bench press 2RM from 295 to 320, and my squat 1RM from 405 to 440:
*NTF stand for not to failure
*Chains and bands were used on speed work


Mon DE Bench
Tue ME Squat/DL
Wed Calves (3 sets 8-12 reps) + LISS Cardio
Thu ME Bench
Fri OFF
Sat DE Squat/DL
Sun Calves (4 sets 4-6 reps) + HIIT

A//B switch between every 2 weeks
1st week hit 90% of 1RM for a double on first exercise on ME Days, 2nd week attempt PR

Mon DE Bench
Bench Press 6 x 3 @ 55% 1rm//CGBP 6 x 3 @ 55% 1rm
DB Floor Press 3 x 5//3 Board Bench 3 x 5
Barbell Military Press from Pins 3 x 6//Seated DB Press 3 x 6
Lat Pulldowns 4 x 8 NTF//Weighted Pull Ups 4 x 8 NTF
Barbell Curls 3 x 10//DB Hammer Curls 3 x 10

Tue ME Squat/DL
Sumo Deadlift work up to double//Squat work up to double
Front Squat 3 x 8 last set to failure//Weighted Hyper Extension 3 x 8 last set to failure
Single Leg Leg Curls 3 x 10 last set to failure//Barbell Glute Bridge 3 x 10 last set to failure
DB Shrugs 3 x 8//Trap Bar Shrugs 3 x 8
Decline Weighted Sit Ups 3 x 6-8//Machine Crunch 3 x 6-8

Thu ME Bench
CGBP work up to double//Bench Press work up to double
Incline DB Press 3 x 8 last set to failure//Decline Bench 3 x 8 last set to failure
Tricep Pushdown 3 x 10 last set to failure//Seated Overhead DB Extension 3 x 10 last set to failure
Lateral Raises 3 x 8 last set to failure//DB Upright Row 3 x 8 last set to failure
DB Rows 4 x 8 NTF//Barbell Rows 4 x 8 NTF

Sat DE Squat/DL
Speed Squats 6 x 2 @ 55% 1rm//Speed Deadlifts 6 x 2 @ 55% 1rm
Single Leg DB RDL 3 x 8 NTF//Front Squats 3 x 8 NTF
Hack Squats 3 x 8//Reverse Hypers 3 x 8
Leg Extensions 3 x 10//Leg Press 3 x 10
Hanging Leg Raise 3 x 8-12//Cable Twists 3 x 8-12

More ways to do it, but that's a pretty straight forward setup

Also, I wrote that Q&A article based on our facebook conversation about lat and pec recruitment, added a bit more info to it and some visual aids if you're interested:
http://www.3dmusclejourney.com/2011-01qa.php

[Rsardinia]

Robbie here is the westside split I ran for 12 weeks, during which I increased my 2RM on deads from 465 to 505, my bench press 2RM from 295 to 320, and my squat 1RM from 405 to 440:
*NTF stand for not to failure
*Chains and bands were used on speed work


Mon DE Bench
Tue ME Squat/DL
Wed Calves (3 sets 8-12 reps) + LISS Cardio
Thu ME Bench
Fri OFF
Sat DE Squat/DL
Sun Calves (4 sets 4-6 reps) + HIIT

A//B switch between every 2 weeks
1st week hit 90% of 1RM for a double on first exercise on ME Days, 2nd week attempt PR

Mon DE Bench
Bench Press 6 x 3 @ 55% 1rm//CGBP 6 x 3 @ 55% 1rm
DB Floor Press 3 x 5//3 Board Bench 3 x 5
Barbell Military Press from Pins 3 x 6//Seated DB Press 3 x 6
Lat Pulldowns 4 x 8 NTF//Weighted Pull Ups 4 x 8 NTF
Barbell Curls 3 x 10//DB Hammer Curls 3 x 10

Tue ME Squat/DL
Sumo Deadlift work up to double//Squat work up to double
Front Squat 3 x 8 last set to failure//Weighted Hyper Extension 3 x 8 last set to failure
Single Leg Leg Curls 3 x 10 last set to failure//Barbell Glute Bridge 3 x 10 last set to failure
DB Shrugs 3 x 8//Trap Bar Shrugs 3 x 8
Decline Weighted Sit Ups 3 x 6-8//Machine Crunch 3 x 6-8

Thu ME Bench
CGBP work up to double//Bench Press work up to double
Incline DB Press 3 x 8 last set to failure//Decline Bench 3 x 8 last set to failure
Tricep Pushdown 3 x 10 last set to failure//Seated Overhead DB Extension 3 x 10 last set to failure
Lateral Raises 3 x 8 last set to failure//DB Upright Row 3 x 8 last set to failure
DB Rows 4 x 8 NTF//Barbell Rows 4 x 8 NTF

Sat DE Squat/DL
Speed Squats 6 x 2 @ 55% 1rm//Speed Deadlifts 6 x 2 @ 55% 1rm
Single Leg DB RDL 3 x 8 NTF//Front Squats 3 x 8 NTF
Hack Squats 3 x 8//Reverse Hypers 3 x 8
Leg Extensions 3 x 10//Leg Press 3 x 10
Hanging Leg Raise 3 x 8-12//Cable Twists 3 x 8-12

More ways to do it, but that's a pretty straight forward setup

Also, I wrote that Q&A article based on our facebook conversation about lat and pec recruitment, added a bit more info to it and some visual aids if you're interested:
http://www.3dmusclejourney.com/2011-01qa.php

THANKS!! And I will definitely take credit for that article and my lacking body parts lol. TIME TO DO WORK SON!

[FB#35]

Hey man thanks for stopping by log.

In regards to Westside, I think its great for offseason training, especially for inreasing strength.

One thing I'd like to add to Quelly's post is that I'm pretty sure Louie advocates maxing out in all of your ME workouts. In fact they usually say to have at least 3 singles @ >90% of your 1RM.

Its also usually suggested to roll your main exercise every workout so that each week you try to beat the previous workouts max (which may have been several workouts ago). So for bench you can do board presses (1-3 board), floor press, or just bench (and any assortments of bands if you have them). For lower you can do low/high/normal box squats, squats with bands/reverse bands. While it helps to have bands it can be done without.

Here are two links with a basic template by dave tate and some other ideas and concepts.

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-wsb-faq-primer-485278.html

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

Best of luck man!

[Rsardinia]

Hey man thanks for stopping by log.

In regards to Westside, I think its great for offseason training, especially for inreasing strength.

One thing I'd like to add to Quelly's post is that I'm pretty sure Louie advocates maxing out in all of your ME workouts. In fact they usually say to have at least 3 singles @ >90% of your 1RM.

Its also usually suggested to roll your main exercise every workout so that each week you try to beat the previous workouts max (which may have been several workouts ago). So for bench you can do board presses (1-3 board), floor press, or just bench (and any assortments of bands if you have them). For lower you can do low/high/normal box squats, squats with bands/reverse bands. While it helps to have bands it can be done without.

Here are two links with a basic template by dave tate and some other ideas and concepts.

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-wsb-faq-primer-485278.html

http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html

Best of luck man!

I'll definitely give those a read. Thanks dude.

[Rsardinia]

Sumo Deadlifts: 135x12 225x10 315x8 405x6 495x1 515x1 535x1

On all lat work I focused on adjusting my form according to the article posted on 3DMJ illustrating the slight arc performed on various exercises. I had to go much lighter to keep proper form but oh man were my lats activated.

Wide grip lat pulldowns: 130x12, 145x10, 160x8, 160x8

Reverse grip pulldowns: 130x10, 145x8, 160x8

HS High row: 2pps x 12, 2pps+25lb x 10, 3pps x 8

DB rows: 3 sets @ 100x10

Straight arm pulldowns: forgot the weight x 12 reps for 3 sets

[ehlisl]

Great deads Robbie! Do you prefer sumo vs. Conv.?

[Rsardinia]

Great deads Robbie! Do you prefer sumo vs. Conv.?

I like sumo to incorporate my glutes and hams more but I can lift more conventionally.

[Rsardinia]

Here's a progress pic of a front relaxed pose from the waist up after my workout tonight. I think its a combo of some added size and better posing.

http://i.imgur.com/GZGan.jpg

[Bnizzle163]

Dude, those are some crazy numbers on the sumo's! New pic looks good too. Looks like you've added some quality size to your frame.

[COZ999]

Here's a progress pic of a front relaxed pose from the waist up after my workout tonight. I think its a combo of some added size and better posing.

http://i.imgur.com/GZGan.jpg

thats a no-undies pre shower shot haha. I've got about 50 of those. Looks good my man! Do you hit straight arm pulldowns for lats?

[Rsardinia]

thats a no-undies pre shower shot haha. I've got about 50 of those. Looks good my man! Do you hit straight arm pulldowns for lats?

Ya I do. I've been taking Eric's (Quelly) advice on how to prioritize and activate my lats better.

[tsajdak]

Sumo Deadlifts: 135x12 225x10 315x8 405x6 495x1 515x1 535x1

On all lat work I focused on adjusting my form according to the article posted on 3DMJ illustrating the slight arc performed on various exercises. I had to go much lighter to keep proper form but oh man were my lats activated.

Wide grip lat pulldowns: 130x12, 145x10, 160x8, 160x8

Reverse grip pulldowns: 130x10, 145x8, 160x8

HS High row: 2pps x 12, 2pps+25lb x 10, 3pps x 8

DB rows: 3 sets @ 100x10

Straight arm pulldowns: forgot the weight x 12 reps for 3 sets

I need to get over to their site and check out that article. I always have a hard time maximizing my lat workout. Nice sumo DL's btw.

[Rsardinia]

I need to get over to their site and check out that article. I always have a hard time maximizing my lat workout. Nice sumo DL's btw.

Thanks dude, here's the link to the article I read (and helped write without knowing it) lol.

http://www.3dmusclejourney.com/2011-01qa.php

[Rsardinia]

Well I'll consider this week a mini-cut week because I simply did not get enough food in. I think the culprit is too much down time while at work and not eating more than a few rice cakes and lunch. I had a big bag of trail mix that I finished off quickly, but the added fats/calories from that helped move my weight forward.

My appetite hasn't been much aside from regular meals. Initially when I began this growf my appetite was through the roof and I would want to eat everything in site. Now, even force feeding myself I'm dropping weight. So at the suggestion of my lovely gf Natalie, I'm going to start adding in a weight gainer shake. I've chosen to go with Monster Mass because the flavor is good, its on sale, and why not? The added 600+ calories a day along with my regular eating should help move the scale in the right direction.

Weight today: 205.6 on my scale which is 2-3lbs lighter than my gf's scale.

Goal Weight by Valentine's Day: 212-214 on her scale, 210 on my scale.

[healthybodies]

How the F did I miss this? Well I am hear now right.

Robbie you should consider powerlifting. Very strong for a guy your height. Good Moto too.

[Rsardinia]

How the F did I miss this? Well I am hear now right.

Robbie you should consider powerlifting. Very strong for a guy your height. Good Moto too.

Sounds good dude im fully equipped now to do it up.

[Rsardinia]

Power Biceps:
Incline DB curls: 45x10, 55x8 assisted last 2, 65x6 assisted last 3
Preacher curl machine (plate loaded): 115x11, 125x8, 135x7
Standing DB hammer curls: 55x8, 65x6, 75x4

Hyper Triceps:
CGBP: 135 with bands for 3 sets x 15, 15, 13
Extension machine: 2 plates + 2 bands x 15, 15, 15
Reverse grip single arm cable extensions: 50x15, 60x15, 70x12
Rope Extensions: don't remember weight x 15, 15, 15

Hyper Traps:
Single arm smif shrugs: 135x10 for 3 sets
Behind back smif shrugs: 225x10 for 3 sets

Smif Front Squats:
135x12, 185x10, 225x10, 225x8

[Quelly]

sumo deadlifts: 135x12 225x10 315x8 405x6 495x1 515x1 535x1

on all lat work i focused on adjusting my form according to the article posted on 3dmj illustrating the slight arc performed on various exercises. I had to go much lighter to keep proper form but oh man were my lats activated.

wide grip lat pulldowns: 130x12, 145x10, 160x8, 160x8

reverse grip pulldowns: 130x10, 145x8, 160x8

hs high row: 2pps x 12, 2pps+25lb x 10, 3pps x 8

db rows: 3 sets @ 100x10

straight arm pulldowns: Forgot the weight x 12 reps for 3 sets

:) .

[Rsardinia]

:) .

Thanks again Eric. Cleared up a lot of things for me.

[DREhova 87]

So you decide if your going to go with WSB?

[Rsardinia]

So you decide if your going to go with WSB?

Haven't decided on it yet, still need to learn more about it. But I am going to apply some of the principles of the ME days to my power days. I'm going to try and throw in more sets of 1 rep on heavy weights instead of doing more reps on lower weights as I work my way up. I want to maximize my time under tension with heavier weights. I tend to work my way up to 1 heavy set, maybe 1 moderately heavy set before hand. I never really do multiple sets of heavy weights (>90% of my 1RM).

[fltallpaul]

I remember trying to bulk at 26 while playing basketball and working on my feet all day....the only thing that helped was eating Chili's food 2 to 3 times a day, and those weight gain shakes will help as well. Looking solid as usual!

[Rsardinia]

I remember trying to bulk at 26 while playing basketball and working on my feet all day....the only thing that helped was eating Chili's food 2 to 3 times a day, and those weight gain shakes will help as well. Looking solid as usual!

Thanks Paul. I know the shakes will make life a lot easier. Force feeding myself at times is just not an option. Making a shake will be much simpler and I know that I'll be able to take in all the calories as opposed to not finishing a solid meal. If me in July could hear myself now I'd slap me for not wanting to eat more. I remember that feeling where I'd eat anything and everything right before a show.

[Rsardinia]

Quads:
Smif lunges (rear foot elevated on bench): 135x15, 145x15, 155x15

Single leg leg press (full rom): 2pps x 15, 2pps + 10lbs x 15, 2pps + 25lbs x 12

Single leg quad extensions: 80x15, 100x15, 100x15

Hams:
Single leg standing ham curls: 80x15, 90x15, 100x15, 110x15

BB Stiff legged deads w/ bands attached: 135x12 for 3 sets

Abductors/Adductors machines superset: 15, 14, 13 reps (no idea what weight but increased each set)

Calves:
Seated calf raises: 3 plates x 20 for 3 sets

[FATHER FLEX]

Thanks Paul. I know the shakes will make life a lot easier. Force feeding myself at times is just not an option. Making a shake will be much simpler and I know that I'll be able to take in all the calories as opposed to not finishing a solid meal. If me in July could hear myself now I'd slap me for not wanting to eat more. I remember that feeling where I'd eat anything and everything right before a show.

And trust me other folks have it worse than you big Rob ;) Mr I only saw my food go up the whole time :P

[Rsardinia]

And trust me other folks have it worse than you big Rob ;) Mr I only saw my food go up the whole time :P

Gonna miss that on the next prep :D

[Rsardinia]

Chest:
Warm ups excluded
Flat DB bench: 105x12, 115x12, 120x8, Final drop set 120x3, 100x4, 80x4 (Set performed quickly after previous set of 120, failed on each set)

Hammer strength incline press w/ bands: 1pps+black band x 12, 1pps+10lb+black band x 12 for 2 sets

Incline cable flyes: 80x12, 90x12, 90x12

Pec deck: 3 sets x 12

DB pullovers: 70x12, 70x12, 90x8 (haven't done these in a long time, rough stretch on my shoulders on the way down)

Shoulders:
Hanging BB lateral raises: 30x15 for 3 sets

Single arm cable bent over reverse fly: 35x15 for 3 sets

Straight bar handle cable front raises: 80x15, 90x15, 100x12

[Rsardinia]

Hyper Back (focusing on form again):
Wide grip pullups: 3 sets x 10

Close grip pulldowns: 115 x 15, 130 x 14, 145 x 12

Seated HS rows: 3pps x 15, 3pps+10 x 15, 3pps+15 x 15

HS High rows: 1pps+25 x 15, 1pps+35 x 15, 2pps x 15

Bent over reverse grip rows (cambered bar): 1pps+25 x 15, 1pps+35 x 15, 2pps x 15

Rope face pulls: 70 x 15, 80 x 15, 90 x 15

Rope straight arm pulldowns: 50 x 15 for 3 sets


Power Traps:
Smif shrugs(3 second pause at top): 3pps x 10, 3pps+10 x 10, 3pps+20 x 8, 2pps x 12


Smif front squats:
1pps x 12, 1pps x 15, 1pps x 20, 1pps x 16

Misc: Front squats were tough in a cut off sleeve shirt and being sweaty from the workout beforehand. The bar kept slipping off my delts and I had to keep readjusting.

[COZ999]

Hyper Back (focusing on form again):
Wide grip pullups: 3 sets x 10

Close grip pulldowns: 115 x 15, 130 x 14, 145 x 12

Seated HS rows: 3pps x 15, 3pps+10 x 15, 3pps+15 x 15

HS High rows: 1pps+25 x 15, 1pps+35 x 15, 2pps x 15

Bent over reverse grip rows (cambered bar): 1pps+25 x 15, 1pps+35 x 15, 2pps x 15

Rope face pulls: 70 x 15, 80 x 15, 90 x 15

Rope straight arm pulldowns: 50 x 15 for 3 sets


Power Traps:
Smif shrugs(3 second pause at top): 3pps x 10, 3pps+10 x 10, 3pps+20 x 8, 2pps x 12


Smif front squats:
1pps x 12, 1pps x 15, 1pps x 20, 1pps x 16

Misc: Front squats were tough in a cut off sleeve shirt and being sweaty from the workout beforehand. The bar kept slipping off my delts and I had to keep readjusting.

haha it always makes me laugh when you use f"s instead of th's like in ebonics. I'm pickin up what your puttin down home skillet!

[ehlisl]

Good stuff Robbie! Still seeing those cambered bar rows ;)

How do you like the Smith Fronts?

[Rsardinia]

haha it always makes me laugh when you use f"s instead of th's like in ebonics. I'm pickin up what your puttin down home skillet!

Its the only true way to get yo strenf up and get dat growf. :D


Good stuff Robbie! Still seeing those cambered bar rows ;)

How do you like the Smith Fronts?

Lovin the cambered bar rows dude. Such a great idea. I'm also lovin the smith fronts. The downside to free weight bb front squats is the bar starts to roll forward and its damn near lights out at that point depending on the weight. With the smith that's no longer really a problem. Really lets me rep out the sets and keep a constant tension on my quads. Saw you did 405x20 on smith back squats......motherofgod.jpg

[COZ999]

fo sho fooo shooo!

[FATHER FLEX]

Diggin the facepulls....Those are healFy for your shoulders :P

[Rsardinia]

Diggin the facepulls....Those are healFy for your shoulders :P

This man speaks the troof. :D

[BaFtub]

No stalk but I want your car. Sig should be My car>Your car, deal with it. Lmao.

Keep up the good work , how's it feel getting out of the crazy leanness realm that you're used to?

[Rsardinia]

No stalk but I want your car. Sig should be My car>Your car, deal with it. Lmao.

Keep up the good work , how's it feel getting out of the crazy leanness realm that you're used to?

Well so far its not too bad. I'm still decently lean and can see my abs although not well. I am loving the strength I have and all the eating. Now I'm starting to stall out on my weight gain so I'm gonna try and force more calories in me to keep moving in the right direction.

I sold the cobra :( I miss it but I also remember what a pain it was driving it at times.

[Rsardinia]

http://www.muscleandstrength.com/articles/interview-ripped-robbie-sardinia-mr-california.html

[goddaloveme]

http://www.muscleandstrength.com/articles/interview-ripped-robbie-sardinia-mr-california.html

Good stuff brotha! Congrats on the interview, very kewl :D

[Rsardinia]

Good stuff brotha! Congrats on the interview, very kewl :D

Thanks dude :D

[Webber91]

Sweet interview mate, keep at it!

[tinywrist]

subbed, you are very inspirational to tall guys like me.

[Rsardinia]

subbed, you are very inspirational to tall guys like me.


Sweet interview mate, keep at it!

Thanks guys.

[Rsardinia]

Power quads:
Barbell back squats: 135x10, 225x8, 275x6, 315x4, 365x1, 385x1, 405x1, 425x2, 455x1, 495x1 (NEW PR)

Leg press: 11ppsx9, 12ppsx7, 13ppsx5

Hams:
Laying ham curls: 210x10, 240x8, 255x5 -> 210x6 (drop set)

BB stiff legged deads: 135 + bands x 12, 225 + bands x 8, 8, 7

Calves:
Seated calf raises: 2pps+25lbs x 15 (single), x12 (single) -> x15 (double), x10 (single) -> x15 (double)

[malfee]

in for this. probably the most similar build as mine as far as natty pros go. cool to see what i [kinda] have to look forward too. most jelly of teh arms though.

[Rsardinia]

in for this. probably the most similar build as mine as far as natty pros go. cool to see what i [kinda] have to look forward too. most jelly of teh arms though.

Keep bustin it out dude, you'll get there :D

[Rsardinia]

Power:
Flat bench BB: 135x12, 225x10, 275x6, 315x3, 335x1, 355x1, 385x0 (2 finger spot so it didn't count) 315x4, 225x20

HS incline: 3ppsx8, 3pps+25x5, 5

Shoulder press machine: 140x10, 170x6, 190x4

BB Upright rows: 185x8, 205x6, 225x4 -> 135x8

Lateral raise machine: 125x13, 155x10, 170x8, 185x7

[tinywrist]

Nice finish on the Flat Bench BB: 225x20

[ehlisl]

Nice finish on the Flat Bench BB: 225x20

Thats the first thing I noticed! And they were after all the working sets.

Nice work Robbie! Since your working with singles whats your best so far?? Or ....."How much ya bench!?" :D

[fltallpaul]

I guess you and I prove that tall guys can bench, lol!

[Rsardinia]

Nice finish on the Flat Bench BB: 225x20

Thanks dude


Thats the first thing I noticed! And they were after all the working sets.

Nice work Robbie! Since your working with singles whats your best so far?? Or ....."How much ya bench!?" :D

Thanks Luke. I wasn't feeling it yesterday, everything seemed heavier but the most I've gotten on my own is still 385. I'm hoping for 405 within a few months. The most I've gotten on 225 after all those working sets is 23 reps. Talk about a pump!


I guess you and I prove that tall guys can bench, lol!

Yes sir!! Long limbs are the true enemy of a good bench but that ain't gonna stop us!

[Rsardinia]

Back:
Deadlifts conventional style: 135x10, 225x10, 315x6, 405x8, 495x3

Lower back hyper extensions: bw+10lbs x 10, 10, bw x 10

Lat pull down machine (independent arms): 100x12, 140x10, 160x8, 180x6

Close grip pulldowns: 160x10, 175x8, 190x8

HS MTS High row (1 sec pause): 100x10, 115x10, 130x8

HS MTS Row underhanded (1 sec pause): 120x10, 130x10, 140x8

Pullover machine: 125x15, 140x12, 155x10

Traps:
T-bar close grip shrugs (1 sec pause): 2px15, 2p+25x15, 3px15

Hoist deadlift machine (1 sec pause): 2ppsx15, 15, 15

Misc: I was not feeling good at all today. I've been force feeding myself lately along w/ some monster mass shakes. I drank an MM shake like 10 mins before leaving work for the gym and it was not settling right in my stomach. It's a weird feeling forcing myself to take in calories when I'm not hungry at all.

[Ryanmckd]

I've been force feeding myself lately along w/ some monster mass shakes. I drank an MM shake like 10 mins before leaving work for the gym and it was not settling right in my stomach. It's a weird feeling forcing myself to take in calories when I'm not hungry at all.

Whats your macro's at ?

O and in for the journey!

[healthybodies]

You should think about PLing this spring with us. I have a feeling you'd do very well.

[wrkoutfrq]

Misc: I was not feeling good at all today. I've been force feeding myself lately along w/ some monster mass shakes. I drank an MM shake like 10 mins before leaving work for the gym and it was not settling right in my stomach. It's a weird feeling forcing myself to take in calories when I'm not hungry at all.

i wish i had the burden of having to force food to gain... it seems like i look at food and my ass jiggles for a few days...

[Rsardinia]

Whats your macro's at ?

O and in for the journey!

Not tracking them too accurately right now, but I'd say 100-125f/400-500c/275-300p. It varies quite a bit but I'm trying to keep my daily intake to somewhere around 3800-4k calories. My main focus is getting in enough protein along w/ the total calorie intake.


You should think about PLing this spring with us. I have a feeling you'd do very well.

I want to, I'm a little intimidated by power lifting events tho. I haven't been to one before.


i wish i had the burden of having to force food to gain... it seems like i look at food and my ass jiggles for a few days...

Lol ya its not a bad problem to have, but its still a problem for me.

[healthybodies]

I want to, I'm a little intimidated by power lifting events tho. I haven't been to one before.



Once you go to one though Robbie you will be hooked. They are a blast. There is one at Body Tribe in Sac this April. The kid might compete in that one.

[tinywrist]

Its tough to get the calories in when you are eating clean. I pretty much have to eat "bad" food all the time just to get the calories in so I know how you feel.

[Rsardinia]

Once you go to one though Robbie you will be hooked. They are a blast. There is one at Body Tribe in Sac this April. The kid might compete in that one.

I think I'm gonna have to check one of these things out. I am plateauing on deadlifts actually so I'm gonna take a few weeks off from floor deadlifts and do some rack pulls, hopefully I can get my strength going in the right direction again.


Its tough to get the calories in when you are eating clean. I pretty much have to eat "bad" food all the time just to get the calories in so I know how you feel.

Yup I agree. I have one dirty meal a day just for that reason alone. I'm doing monster mass shakes twice a day on top of my eating to force some weight gain but its been slow to none so far.

[FATHER FLEX]

Robbie what is your sticking point on your bench?

[S.O.u.L.m.A.N]

Robbie, I just read your whole log and I am as impressed as everyone else following along. You kept CRAZY lean even without an upcoming contest and you have great proportions. Plus you're just a big, strong dude. All the best and I'll be following. Looking forward to that 405 bench. That'll be crazy!

[Rsardinia]

Robbie what is your sticking point on your bench?

On 385 I was getting stuck at the top locking it out the last inch or 2. But usually the sticking point is somewhere around where a 2 or 3 board press would be.


Robbie, I just read your whole log and I am as impressed as everyone else following along. You kept CRAZY lean even without an upcoming contest and you have great proportions. Plus you're just a big, strong dude. All the best and I'll be following. Looking forward to that 405 bench. That'll be crazy!

Thanks man, I am looking forward to it as well. We'll see if I ever get there :D

[FATHER FLEX]

I ask because I know Nick has all those gadgets to play with sticking points :)

[Rsardinia]

I ask because I know Nick has all those gadgets to play with sticking points :)

Yup we're makin work of those things. Bands are a staple of the hypertrophy workout now and gotta start makin use of those board presses. And HOLY HELL @ 20 rep squats. I puked and I had to cut my workout short because I couldn't get back to feeling even close to normal to hit other sets. I need to work on those more to build up the stamina/endurance to do em.

[ehlisl]

Yup we're makin work of those things. Bands are a staple of the hypertrophy workout now and gotta start makin use of those board presses. And HOLY HELL @ 20 rep squats. I puked and I had to cut my workout short because I couldn't get back to feeling even close to normal to hit other sets. I need to work on those more to build up the stamina/endurance to do em.

Great work Robbie! Not many can say they pushed it so hard they actually puked! What were you "tossing" around :p:D

I love throwing in some work like that every once and a while. You have to approach it with a totally different attitude, huh?

[Rsardinia]

Great work Robbie! Not many can say they pushed it so hard they actually puked! What were you "tossing" around :p:D

I love throwing in some work like that every once and a while. You have to approach it with a totally different attitude, huh?

I did 225x20 and then 275x20 on squats and that was all she wrote for that. I was planning on doing 315xwhatever I could but I ended up going to front smif squats instead. I did 135x20, another 135x10 and was about to puke during the set that I had to just stop.

It's a completely different attitude and mindset for those high rep squats. I had no idea what I was getting myself into.

[ErickStevens]

I did 225x20 and then 275x20 on squats and that was all she wrote for that.

http://www.erickstevens.net/wtf.gif

[Rsardinia]

http://www.erickstevens.net/wtf.gif

lol, so dramatic.

[Rsardinia]

**Warmups excluded**

Tempo: 2/0/2

Chest:
Flat bench DB: 95x15, 100x10 -> 80x5
HS Incline machine: 70x15, 75x11 -> 55x6
HS decline: 3ppsx12, 12
Pec deck: 2 sets x 15 (don't remember the weight)
Incline db flyes: 40x15, 50x15
High to low cable flyes: 20ps x 30, 30

Shoulders:
BB front raises: 40x15, 12
Seated db lateral raises: 15x15, 15
Cable reverse flyes: 30ps x 15, 15

Misc: Focusing on slower lifts really gave me a great pump but also made me realize how weak I really am. With the slower tempo I got tired very quickly and my muscles fatigued way sooner than expected. But I felt really solid, and got a great workout. Explosive lifting will be left to power sets only.

[COZ999]

**Warmups excluded**

Tempo: 2/0/2

Chest:
Flat bench DB: 95x15, 100x10 -> 80x5
HS Incline machine: 70x15, 75x11 -> 55x6
HS decline: 3ppsx12, 12
Pec deck: 2 sets x 15 (don't remember the weight)
Incline db flyes: 40x15, 50x15
High to low cable flyes: 20ps x 30, 30

Shoulders:
BB front raises: 40x15, 12
Seated db lateral raises: 15x15, 15
Cable reverse flyes: 30ps x 15, 15

Misc: Focusing on slower lifts really gave me a great pump but also made me realize how weak I really am. With the slower tempo I got tired very quickly and my muscles fatigued way sooner than expected. But I felt really solid, and got a great workout. Explosive lifting will be left to power sets only.

prrs? your workout looks similar to it

[Rsardinia]

prrs? your workout looks similar to it

No style in particular, but I have been reading about some different techniques so I've kinda combined them into my power/hyper split. I'm looking to keeping things fresh and new to keep making dem gains :D

[BEhave]

On 385 I was getting stuck at the top locking it out the last inch or 2. But usually the sticking point is somewhere around where a 2 or 3 board press would be.



Thanks man, I am looking forward to it as well. We'll see if I ever get there :D

Awesome log. One thing to keep in mind with sticking points is that they are usually earlier than we think they are. Your true sticking point is when the bar starts to slow down, not when it stops.

[Rsardinia]

Awesome log. One thing to keep in mind with sticking points is that they are usually earlier than we think they are. Your true sticking point is when the bar starts to slow down, not when it stops.

Good info, I'll keep that in mind.

[Rsardinia]

Some new changes to my workout routine coming up shortly. Just figuring out the actual routine then I'll be hitting it. It's going to be an upper/lower split. Looking forward to this new style.

[wrkoutfrq]

Some new changes to my workout routine coming up shortly. Just figuring out the actual routine then I'll be hitting it. It's going to be an upper/lower split. Looking forward to this new style.

should be interesting to see...

i've been trying what you have been, altering tempo of reps, and it's quite humbling... i also have been commiting to full ROM on ALL lifts, no matter what, so yeah. looking forward to seeing some fresh workouts!

[Rsardinia]

should be interesting to see...

i've been trying what you have been, altering tempo of reps, and it's quite humbling... i also have been commiting to full ROM on ALL lifts, no matter what, so yeah. looking forward to seeing some fresh workouts!

Ya me too. I'm excited to start a WSB style lifting routine of 2 days of lower and 2 days of upper work. I hope to really be able to focus on my lagging parts while still keeping my strong parts strong.

[Rsardinia]

Note: All lifts except traps were done with 2/0/2 tempo

Back:
Independent arm lat pulldown machine: 80x15, 100x12, 120x12, 140x12

Underhand grip lat pulldown: 115x12, 130x15, 15

Seated V-grip rows: 145x12, 12, 12

HS High rows: 1pps+25x12, 1pps+35x12, 2ppsx12

Straight arm cambered bar pulldowns: 60x12, 12, 12

Traps:
Single arm smif shrugs (stand with chest perpindicular to smif bar): 25lbs psx10, 10

Bent over smif shrugs: 1ppsx12, 12

[Rsardinia]

pace: 2/0/2

Triceps:
CGBP: 135x15, 185x12, 225x10, 275x8, 315x3 -> 225x6

Seated behind head db extension (double hand): 75x8, 90x5, 95x6 (longer rest after last set)

Underhand straight handlen cable extensions (double hand): 80x10, 90x9, 100x8


Biceps:
Laying straight bar wide grip curls: 50x13, 60x12, 60x12

Preacher machine: 1plate x 12, 1plate+25lb x 10, 1plate+35lb x 9

[J_Bo]

Serious triceps strenf, Robbie! Especially good CGBD for a tall gent like yourself.

[Rsardinia]

Serious triceps strenf, Robbie! Especially good CGBD for a tall gent like yourself.

Thanks dude. :D

[DREhova 87]

So u starting WSB for you new split? Gettin dat derr strenf?

[ErickStevens]

Biceps:
Laying straight bar wide grip curls: 50x13, 60x12, 60x12


Are these done on an incline bench?

[goddaloveme]

Ya me too. I'm excited to start a WSB style lifting routine of 2 days of lower and 2 days of upper work. I hope to really be able to focus on my lagging parts while still keeping my strong parts strong.

I think you will like that split. I am a big fan of an upper/lower split!

[Rsardinia]

So u starting WSB for you new split? Gettin dat derr strenf?

Similar to WSB. I'm gonna follow the approach that Lyle put out with the upper/lower split. After I do an 8 week cycle of that I'm going to tweak my workout to specialize my lacking parts whatever they are at the end of that 8 weeks (news flash: it'll be quads and lats lol)


Are these done on an incline bench?

No actually feet near the weight stack on the bench for seated rows. Just put a cambered or straight bar on there, lay back and hit em hard. If you rest your feet on the pad you would for rows you'll end up smacking the weight stack into the top of the machine before full contraction.


I think you will like that split. I am a big fan of an upper/lower split!

Ya everyone I know that runs it loves em. And I really like the idea of hitting everything twice while not overtraining. I think I've been trying to do too much per day and its actually hurting my progress rather than helping.

[Rsardinia]

Rep tempo: 2/0/2

BB back squat: 135x10, 225x10, 315x5, 335x7, 355x6, 365x5

Leg press (feet low on pad): 7ppsx12, 8ppsx10, 12

DB RDL: 85x6, 6, 6

Standing leg curl: 60x12, 65x12

Hoist Standing calf raises (tempo 2/2/2): 2ppsx12, 2pps+35x10, 10

Seated calf raises (tempo 2/1/2): 2px12, 3px12, 12

Lower back hyper extensions: bwx12, 25lbx10, 10, 10

Standing weighted ab crunch machine: 70x10, 80x10, 10

Misc info: I'm still very humbled by my endurance/strength not being what I thought it was when controlling my rep speed on both the negative and the contraction. I'm easing my way into this new 8 week routine the first 2 weeks before its balls to the wall for the last 6 weeks.

[CHRIS925]

Damn talk about being late to this thread.. lol...

I will be following for DAMN sure. My inspiration right here. Strength is nuts after looking at some of your numbers here.. Didn't know you had that kind of strength... Props..

And about those 20 rep squats... I started that a few weeks back.. doing 3 sets of 225x20 ATG.... PUKE is an understatement... This is a new world of results coming right at you...

Another variation I tried was 3 sets of: back squats x 10 + immediate front squats x 10 (no rest in between back & front-- only to drop weight for fronts of course)... Holy hell.. I seriously recommend that too.. Try it out..

Anyway.. I'd wish you good luck on this whole bulking / training / logging thing.. but we all know that wont be necessary. I'll save those words of hope for your competition the next time you step on stage...

Do it biggg robbie!

[Rsardinia]

Damn talk about being late to this thread.. lol...

I will be following for DAMN sure. My inspiration right here. Strength is nuts after looking at some of your numbers here.. Didn't know you had that kind of strength... Props..

And about those 20 rep squats... I started that a few weeks back.. doing 3 sets of 225x20 ATG.... PUKE is an understatement... This is a new world of results coming right at you...

Another variation I tried was 3 sets of: back squats x 10 + immediate front squats x 10 (no rest in between back & front-- only to drop weight for fronts of course)... Holy hell.. I seriously recommend that too.. Try it out..

Anyway.. I'd wish you good luck on this whole bulking / training / logging thing.. but we all know that wont be necessary. I'll save those words of hope for your competition the next time you step on stage...

Do it biggg robbie!

Thanks Chris. I have actually read about that back squat/front squat super set and it sounds nuts. I'll have to give that a go sometime.

[Rsardinia]

Tempo: 2/0/2

Flat DB bench: 70x12, 85x10, 95x6, 105x6, 115x6

Incline HS press: 3pps x 6, 6, 3pps+10 x 4

Seated DB side laterals: 15x12, 20x10, 10

Incline DB flyes: 40x12, 45x12, 12

Seated underhand grip rows: 85x30, 30

Rope extensions: 50x12, 12

Underhand grip straight handle extensions: 50x12, 12

[proud_polack]

Late to this but I'll be following and offering encouragement/support and all that good stuff. Keep it up.

[tonsti]

Good stuff bro!!Checked out your pics and your rockin the horseshoe on those tri's for sure!

[Rsardinia]

Late to this but I'll be following and offering encouragement/support and all that good stuff. Keep it up.

Thanks dude, I appreciate it.

[Rsardinia]

Good stuff bro!!Checked out your pics and your rockin the horseshoe on those tri's for sure!

Thanks dude, love dat der horseshoe :D

[Rsardinia]

Tempo: 2/0/2

Sumo deadlifts: 225x10, 315x8, 405x5, 425x5

Laying ham curls: 210x6, 220x6, 230x5, 235x6

Smif front squats: 135x12, 225x12, 245x10

Single leg extensions: 85x12, 100x12, 110x12

Seated calf raises: 2p+25lbs x 12, 12, 12 (tempo 2/1/2)

Seated straight leg calf raises: 2pps x 12, 12, 12 (tempo 2/2/2)

Lower back hyper extensions: BW x 12, 25lbs x 10, 10

Weighted ab crunch machine: 80x10, 90x10, 100x9

[Rsardinia]

Tempo: 2/0/2

**warmups excluded**

Lat pulldowns: 205x6, 6, 6

HS rows (palms down): 3pps x 6, 4pps x 6, 4pps+25lbs x 6

Seated CG rows: 235x12, 12, 12

Straight arm pulldowns: 50x12, 10

Cable flyes (high to low): 30ps x 30, 30

Incline DB curls: 35x15, 40x12

Preacher curl plate loaded: 35x15, 45x12

[proud_polack]

Seing those hammer strength rows makes me miss my gym back home
Good stuff. And I literally just looked at your max stats. That deadlift is nuts. Did you use straps or was that raw?

[Rsardinia]

Seing those hammer strength rows makes me miss my gym back home
Good stuff. And I literally just looked at your max stats. That deadlift is nuts. Did you use straps or was that raw?

No straps. I wanted to work on forearm size and grip strength so I stopped using straps on deadlifts unless I'm going for high reps and don't want to worry about grip.

[healthybodies]

Good stuff bro!!Checked out your pics and your rockin the horseshoe on those tri's for sure!

Take our word for it, they are freaking retarded.

[tonsti]

Take our word for it, they are freaking retarded.will do :)

[Rsardinia]

Take our word for it, they are freaking retarded.

LOL Thanks Brad :D

[wrkoutfrq]

great stuff goin on here! workouts are lookin great man, keep em comin!

[AustrianOakJr]

425 X 5. This is how we put on some muscle! Heavy ass deadlifts. Looking good in here.

[FATHER FLEX]

Take our word for it, they are freaking retarded.

Tell me about it...getting dream tan in all those little crevices is a bitch and a half! :P

[Quelly]

Tell me about it...getting dream tan in all those little crevices is a bitch and a half! :P

It was fun putting dream tan in robbie's cracks and crevices the first time I met him

wait wut?

[proud_polack]

It was fun putting dream tan in robbie's cracks and crevices the first time I met him

wait wut?

As long as it wasn't cream tan....

[Quelly]

as long as it wasn't cream tan....

hiyooooo zing!

[Rsardinia]

hey nowwwwwwwwww lol I'm just glad I did it in posing trunks and not w/ a sock like you guys said was an option LOL

As you can see they didn't get into every little area, they left some for me to do on my own....phew haha

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs609.snc3/32042_401741345775_685660775_4810310_3914154_n.jpg

[Quelly]

yeah we were disappointed you didn't go with the sock option....

[co1e_train]

yeah we were disappointed you didn't go with the sock option....

haha made me lol

[Bnizzle163]

LOL!! Should have gone the famous E-quell "sock" route :p

[Rsardinia]

yeah we were disappointed you didn't go with the sock option....

Well Eric it was more or less our first date and I'm a good boy. Maybe next time ;) lol

[DREhova 87]

lol! This thread took a turn...haha

[Rsardinia]

lol! This thread took a turn...haha

http://i424.photobucket.com/albums/pp324/frugsplayground/1256523423443.jpg

[Quelly]

Well Eric it was more or less our first date and I'm a good boy. Maybe next time ;) lol

I can be in the bay area in 2 hours

[Rsardinia]

i can be in the bay area in 2 hours

lol i'm keepin that in mind when I get lonely.

[Rsardinia]

Tempo: 2/0/2

Quads:
Barbell squats: 135x10, 225x10, 315x5, 365x6, 375x6, 385x4

Leg press (legs low on pad): 7pps x 12, 8pps x 12, 9pps x 10

Hams:
BB RDL: 185x12, 205x12, 225x12

Single leg standing leg curls: 95x12, 105x12

Calves:
Seated calf raises (tempo 2/1/2): 3px12, 3p+10lbs x 12, 12

Standing calf raises (tempo 2/2/2): forgot weight x 12, 12, 8

Low back:
BB good mornings: 95x12, 12, 115x10

Abs:
Weighted ab crunch machine: 90x12, 100x12, 110x7

[ehlisl]

Solid Squats Robbie! Love the Tempo!

I know you haven't been on the split long, but so far what do you think??

[Rsardinia]

Solid Squats Robbie! Love the Tempo!

I know you haven't been on the split long, but so far what do you think??

I'm lovin it. My quads are sore as hell from that leg workout and I am definitely seeing more quad sweep, ham drop, and chest/lat thickness from the last few weeks as I've put on weight. I'm hoping it will still be there next time I cut down tho :D I'm sitting at 212-213 in the mornings.

[Rsardinia]

Tempo: 2/0/2

**Warmups excluded**

DB Flat bench: 105x6, 120x6, 125x6 (gettin strong)

HS Incline press: 3pps x 6, 3pps+5lbs x 5, 3pps+10lbs x 4

Seated DB lateral raises: 20x12, 12

Incline DB flyes: 45x12, 50x10

BB Upright rows: 95x12, 105x12

Seated straight handle cable rows (palms up): 70x30, 30

Tricep cable pressdowns (V-handle): Forgot the weight x 15, 15

Single arm cable kickbacks: 30x15, 15

[COZ999]

Tempo: 2/0/2

**Warmups excluded**

DB Flat bench: 105x6, 120x6, 125x6 (gettin strong)

HS Incline press: 3pps x 6, 3pps+5lbs x 5, 3pps+10lbs x 4

Seated DB lateral raises: 20x12, 12

Incline DB flyes: 45x12, 50x10

BB Upright rows: 95x12, 105x12

Seated straight handle cable rows (palms up): 70x30, 30

Tricep cable pressdowns (V-handle): Forgot the weight x 15, 15

Single arm cable kickbacks: 30x15, 15

do you find your wrist/forearms getting tired from holding the DB's. One of my biggest complaints on DB presses is the forearm burn. I started using straps and it helped a little

[Rsardinia]

do you find your wrist/forearms getting tired from holding the DB's. One of my biggest complaints on DB presses is the forearm burn. I started using straps and it helped a little

Not my forearms, but my wrists will give out before my chest does on heavy db presses. I use wrist wraps to try and help that out and it helps a little.

[proud_polack]

do you find your wrist/forearms getting tired from holding the DB's. One of my biggest complaints on DB presses is the forearm burn. I started using straps and it helped a little


Not my forearms, but my wrists will give out before my chest does on heavy db presses. I use wrist wraps to try and help that out and it helps a little.

Big fan of Inzer wrist wraps, I can't recall ever having pain in my wrists when I wear them. I have the smaller ones that only wrap around once vs. the powerlifter variant that can pretty much wrap most of your forearm...

[Rsardinia]

Big fan of Inzer wrist wraps, I can't recall ever having pain in my wrists when I wear them. I have the smaller ones that only wrap around once vs. the powerlifter variant that can pretty much wrap most of your forearm...

Inzer makes some good stuff but I'm a loyal APT user. ;)

[Rsardinia]

Sumo deadlifts: 135x5, 225x5, 315x3, 365x1, 405x1, 425x6, 425x6

Laying ham curls: 170x8, 205x8, 240x8, 240x7, 210x6

Smif front squats: 135x5, 185x3, 205x12, 205x12

Single leg leg extensions: 85x12, 12, 12

Hoist squat machine straight leg calf raises: 7 plates x 8, 8, 8

Seated calf raises: 2p+25lbs x 12, 2p x 12, 12

Lower back extension machine: 3 heavy sets of 8

Ab crunch machine: 100x8, 110x8, 120x6

[NattyMeso]

What were your daily cals while cutting before you did your last bodpod?

[Rsardinia]

What were your daily cals while cutting before you did your last bodpod?

I didn't really diet so much for that. I basically walked around at 6-7% body fat and then carb depleted for 2 weeks prior to the measurement. I was eating something like 60f/100c/300p. That's why my weight registered as 181, I had to have lost some muscle in that process or at the very least I was really dehydrated and flat. I went back up to 187 the next day and 191 the day after from eating a bunch and drinking a lot of water again.

[Rsardinia]

Tempo: 2/0/2

WG Lat pulldowns: 145x5, 160x5, 190x3, 205x6, 6, 6

HS rows (palms down): 4pps x 6, 6, 6

Seated CG rows: 190 x 12, 12

Straight arm pulldowns (v-grip): 50 x 12, 12

Reverse pec deck: 100 x 12, 12, 12

DB shrugs (tempo 2/2/2): 70 x 12, 12, 12

High to low cable flyes: 30ps x 30, 30

Preacher curl machine w/ 2 bands: x 15, 15

[S.O.u.L.m.A.N]

I've been experimenting with sumo deads lately myself. How do you find it compares to conventional for you? I'm curious because you're a fairly tall guy and wonder if you find it easier/harder to pull the weight you would do with conventional style.

[titomuheedo]

Hey bro what are you quads measuring at?

[TNT15]

I didn't really diet so much for that. I basically walked around at 6-7% body fat and then carb depleted for 2 weeks prior to the measurement. I was eating something like 60f/100c/300p. That's why my weight registered as 181, I had to have lost some muscle in that process or at the very least I was really dehydrated and flat. I went back up to 187 the next day and 191 the day after from eating a bunch and drinking a lot of water again.

Did you cut your water for that then?

[Rsardinia]

I've been experimenting with sumo deads lately myself. How do you find it compares to conventional for you? I'm curious because you're a fairly tall guy and wonder if you find it easier/harder to pull the weight you would do with conventional style.

Its better for ham and glute involvement and easier on me being taller.


Hey bro what are you quads measuring at?

25.5" or so at their biggest point.


Did you cut your water for that then?

They said no food or liquids for 2 hours prior to the measurements so that was it. I didn't cut water or anything other then that little bit.

[Young9]

I know Im late but Im IN on this...Sub'd to my fellow tri-vally Iron gang brother lol

keep killen it Robbie!

[Rsardinia]

I know Im late but Im IN on this...Sub'd to my fellow tri-vally Iron gang brother lol

keep killen it Robbie!

Thanks brotha, I'm definitely puttin in work :D

[Rsardinia]

I've officially made my pick for my next contest, actually it was picked for me. My girlfriend paid for my entry fee to the 2012 INBA Silver and Black Classic so now I'm locked in for that contest as my first contest since my pro debut.

I'll use it as a warm up for the 2012 IFPA Pro USA in July. Hope to get my PNBA card from winning that show as well as a bad ass battle ax so I can fight off zombies in the event of a zombie apocalypse. :D

[proud_polack]

. Hope to get my PNBA card from winning that show as well as a bad ass battle ax so I can fight off zombies in the event of a zombie apocalypse. :D
According to The Zombie Survival Guide by Max Brooks, a machete is the best melee weapon due to it's medium length reach, light weight, and excellent cutting ability. A battle axe is too tiresome after many swings.

[Rsardinia]

According to The Zombie Survival Guide by Max Brooks, a machete is the best melee weapon due to it's medium length reach, light weight, and excellent cutting ability. A battle axe is too tiresome after many swings.

Good point. I have a sword and hopefully a battle ax from that show. I'll have to start surfing contest sites and see which ones offer a machete as their prize for overall lol.

[J_Bo]

According to The Zombie Survival Guide by Max Brooks, a machete is the best melee weapon due to it's medium length reach, light weight, and excellent cutting ability. A battle axe is too tiresome after many swings.

They don't account for it being Robbie Sardinia wielding the axe, though....

[proud_polack]

They don't account for it being Robbie Sardinia wielding the axe, though....

True, but say he's running through infested streets and hasn't done his fair share of cardio. Fatigue sets in pretty easily while running and swinging a heavy axe. And for all intents and purposes, let's say he was carb depleting as well....

[Rsardinia]

Let's hope the zombie apocalypse occurs during the offseason.

[proud_polack]

Let's hope the zombie apocalypse occurs during the offseason.
Too true. On a serious note, I definitely recommend picking up The Zombie Survival Guide. Really good book all in all, and of course practical should zombie apocalypse occur.

[S.O.u.L.m.A.N]

I'll have to start surfing contest sites and see which ones offer a machete as their prize for overall lol.

Maybe there is a Jason Voorhees Classic.

[Rsardinia]

Misc: ****'s gettin real :D 6 weeks of progression coming up

Tempo: 2/0/2

BB back squats: 135x6, 225x5, 315x3, 335x1, 355x1, 375x1, 385x6, 6, 6

Leg press: 8pps x 12, 12, 12 (last set I was hurting so much after, quads felt bruised....love it!)

Laying ham curls: 180x6, 6, 6 (big emphasis on the slow contraction)

DB RDLs: 100x12, 12, 12

Standing calf raises (hoist squat machine, tempo X/1/2/1): 7p x 8, 8, 8

Seated calf raises (Tempo 2/1/3/2): 2p+25 x 10, 10, 10

Lower back extension machine: 250lbs x 8, 8, 8 (it said 250, I call BS)

Ab crunch machine (different machine than the one I normally do): 70 x 8, 8, 8 with a slow contraction emphasis again.

[zmcdole]

you need to throw up some current pics (no homo). I'm so curious to see how much mass you can pack on your frame naturally and what you're gonna look like with that added mass.

[Resolutioner]

you need to throw up some current pics (no homo). I'm so curious to see how much mass you can pack on your frame naturally and what you're gonna look like with that added mass.

This. ^

Also I've been lurking in your thread, and was wondering if you could tell me where you got your bands from that you use during your training.

[Rsardinia]

you need to throw up some current pics (no homo). I'm so curious to see how much mass you can pack on your frame naturally and what you're gonna look like with that added mass.

I accidentally carb depleted this saturday due to being very busy and on sunday I got a great glimpse of what I look like w/ the gains I've made. I shed like 4-5lbs of water so I was able to see the muscle mass I've gained more clearly in my legs and lats. I plan on doing the same thing this saturday and snapping pics on sunday to post up. The reason I haven't posted anything up so far is I'm constantly spilled over and I don't feel the pics show any gains I've made too well.


This. ^

Also I've been lurking in your thread, and was wondering if you could tell me where you got your bands from that you use during your training.

They are actually my workout partner's bands. I believe he got them at http://elitefts.com I just checked the site and they have some under the accessories section.

[Young9]

lets lift sometime Robby!

[wrkoutfrq]

I've officially made my pick for my next contest, actually it was picked for me. My girlfriend paid for my entry fee to the 2012 INBA Silver and Black Classic so now I'm locked in for that contest as my first contest since my pro debut.

I'll use it as a warm up for the 2012 IFPA Pro USA in July. Hope to get my PNBA card from winning that show as well as a bad ass battle ax so I can fight off zombies in the event of a zombie apocalypse. :D
already countin down the days! seriously tho, cant wait to see the improvements you've made. was already impressed with your physique before, so it can only get better!

[co1e_train]

Nice man! 16ish months! Kill it!

[Rsardinia]

already countin down the days! seriously tho, cant wait to see the improvements you've made. was already impressed with your physique before, so it can only get better!

Thanks dude. The improvements are definitely coming along. I can tell its going well :D


Nice man! 16ish months! Kill it!

YA BUDDY! **** is goin down.

[Rsardinia]

Tempo: 2/0/2

Flat DB press: 75x6, 90x6, 100x3, 120x6, 6, 6

HS Incline press: 1pps x 5, 1pps+25 x 5, 2pps x 3, 2pps+25 x 1, 2pps+35 x 6, 6, 5

BB upright rows: 95x12, 12

Seated DB lateral raises: 15x12, 12

Incline DB flyes: 50x12, 12, 10

Seated cambered bar rows (palms up): 70x30, 30

Seated 2 hand DB behind head extension: 60x15

2 hand cambered bar extension (palms up): 100x15

[CHRIS925]

Yo Robbie, why the smif front squats rather than traditional? I've never done them that way... Curious as to what the benefits are when compared to the conventional FS..

[COZ999]

Yo Robbie, why the smif front squats rather than traditional? I've never done them that way... Curious as to what the benefits are when compared to the conventional FS..

I'm guessing stability. Less emphasis on trying to hold the bar in place and not choking urself and more MMC focus

[CHRIS925]

I'm guessing stability. Less emphasis on trying to hold the bar in place and not choking urself and more MMC focus

I can see that being the case.. but since I don't directly work abs.. fronts are a tremendous factor in building my core and adding real good core strength/stability.. So would you think the best would be a combo of traditional & smith (for bb purposes)?

My ideas: I believe the core advantage is the obvious advantage for traditional over smith.. and the MMC + possible added weight/volume (due to the minimal core activation necessity) is the advantage of smith fronts over traditional... hmmm

[Rsardinia]

Yo Robbie, why the smif front squats rather than traditional? I've never done them that way... Curious as to what the benefits are when compared to the conventional FS..


I'm guessing stability. Less emphasis on trying to hold the bar in place and not choking urself and more MMC focus


I can see that being the case.. but since I don't directly work abs.. fronts are a tremendous factor in building my core and adding real good core strength/stability.. So would you think the best would be a combo of traditional & smith (for bb purposes)?

My ideas: I believe the core advantage is the obvious advantage for traditional over smith.. and the MMC + possible added weight/volume (due to the minimal core activation necessity) is the advantage of smith fronts over traditional... hmmm

Well I used to do them w/ the BB but I really was getting tired of the BB rolling forward on me. Plus the gym I workout at has those stupid shiny BBs that have the tread in the middle of the bar and it rips my neck up. So after several weeks of dealing with an irritated neck and the bar rolling on me before I'm done w/ my set I decided to try them on the smif machine.

I really like the smif because I can focus completely on my quads and pumping out the reps for maximum growf. Try em out sometime you might just fall in love. If your smif machine is slightly angled, do them facing the direction so that the angle goes up towards you, not away from you.

[Rsardinia]

Sumo deads: 135x5, 225x5, 315x3, 365x1, 405x1, 425x1, 455x6, 6

Seated ham curls: 140x5, 180x12, 12, 12

Smif front squats: 135x5, 185x3, 205x1, 225x12, 12

Single leg leg extensions: 100x12, 12, 12

Standing calf raises on hoist squat machine: 7p x 8, 8, 8

Seated calf raises: 2p x 12, 12, 12

Lower back extension machine: 250x8, 8, 8

Ab crunch machine: 110x8, 8, 8

[FATHER FLEX]

I love the warm-up schemes on those deads. Just right! Its all about getting into that big set fresh and ready, not was ready two sets ago and no longer fresh. :D

[ErickStevens]

Sumo deads: 455x6, 6


Damn, and I was just feeling food about my 405 x 6 x 2. Nice work!

[Rsardinia]

I love the warm-up schemes on those deads. Just right! Its all about getting into that big set fresh and ready, not was ready two sets ago and no longer fresh. :D

Yes yes been doing some reading thanks to you :D A lot of stuff is making more sense mentally after reading a lot of that info and then it makes even more sense after applying it. I feel much more fresh and ready to go on those big sets. I think that's why I'm surprising myself on doing the weights/reps I am doing. I didn't think I'd be getting 385x6 for 3 sets on squats this week but then I busted it out. Thanks again for the links.


Damn, and I was just feeling food about my 405 x 6 x 2. Nice work!

All good brotha. Still mirin those wheels you got :D

[DREhova 87]

smif front squats are for growf. Great work your putting in here bro!

[Rsardinia]

smif front squats are for growf. Great work your putting in here bro!

Thanks dude just tryin to keep up w/ those big boys. I really need to make dem gainz this offseason so I can place top 5 in a pro show and win that silver and black classic.

[Agostage]

I really like the smif because I can focus completely on my quads and pumping out the reps for maximum growf.

Lol, that tickled me.

[Rsardinia]

BB squat: 135x6, 225x5, 315x3, 335x1, 355x1, 375x1, 395 x 6, 6, 4

Leg press: 5pps x 12, 12, 12

Laying Ham Curls: 140x5, 150x3, 170x6, 6, 6

DB RDLs: 105x12, 12, 12

Standing leg press machine: 150x8, 8, 8

Seated calf raise: 2px12, 12, 12

Lower back extension machine: 150x8, 8, 8

Seated ab crunch machine: 155x8, 8, 6