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  1. #2761
    That's how you get ants. BobisMighty's Avatar
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    6/3/15
    Workout:
    Incline Bench Press
    45lb x 20
    135lb x 16
    185lb x 8
    185lb x 6
    185lb x 5

    Seated Double Pulley Cables Rows (weight is each arm)
    60lb x 16
    70lb x 14
    70lb x 12

    Dumbbell Row
    70lb x 3 x 12
    70lb x 10

    One Arm Dumbbell Bench Press
    70lb x 14
    70lb x 11
    70lb x 9

    Dumbbell Curl to Press
    20lb x 3 x 12
    Did these slow, tried to keep my ribs pinned down so not to arch my back.

    I've decided to forgo a deload, and mix up the weight rep schemes a bit week to week. Looking at my log, the most success I had was when I switched the reps up more.
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  2. #2762
    That's how you get ants. BobisMighty's Avatar
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    On 6/2 and 6/4 I did my tabata cardio. 4 sets of 4 minute tabata intervals (20s on, 10s off), 3 minutes rest in between pedaling at minimum of 50w.

    6/5/15
    Workout:
    Snatch Pull
    135lb x 6
    175lb x 4
    205lb x 4
    225lb x 2
    pulls all came high, but the last two sets aggravated my right foot, which has been healing from a stress fracture.

    Squat
    135lb x 10
    225lb x 10
    275lb x 10
    This reminds me why I have to alternate high rep weeks into my program. even 225lb for 10 was fine until 6, then was a little rough.

    Romanian Deadlift
    275lb x 6
    295lb x 6
    315lb x 4

    One-Legged Leg Press
    230lb x 2
    180lb x 5
    180lb x 6
    Glad I did this, because it made me realize there's something up with my right hip. This was way harder on my right side, and not an issue at all for my left. I could feel it in my hip and groin.
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  3. #2763
    Sleepy moderator scott_donald's Avatar
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    haha humbling of 10 rep squats...

    just do what i do with work to heavier stuff then a couple higher rep sets after...
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  4. #2764
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    haha humbling of 10 rep squats...

    just do what i do with work to heavier stuff then a couple higher rep sets after...
    Yeah, I used to do that. Think i'll start doing that again. I do like changing up the rep schemes though.
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  5. #2765
    That's how you get ants. BobisMighty's Avatar
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    6/8/15
    Workout:
    Deadlift
    275lb x 6
    315lb x 6
    365lb x 4
    385lb x 4
    405lb x 2
    425lb x 1
    345lb x 4
    345lb x 3
    Was supposed to hit 425lb for 2, but could only get one.

    Bench Press
    155lb x 6
    205lb x 4
    230lb x 4
    255lb x 2
    245lb x 2
    155lb x 10

    Pullups
    25lb x 4
    25lb x 6
    25lb x 4
    BW x 6 + 4 (rest pause in between)

    Dumbbell Overhead Press
    35lb x 15
    35lb x 10
    35lb x 8 + 25lb x 4 + 20lb x 4
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  6. #2766
    Sleepy moderator scott_donald's Avatar
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    still can't complain with moving all that weight really... the double will come next time...
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  7. #2767
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    still can't complain with moving all that weight really... the double will come next time...
    Yeah overall, not a bad. day.
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  8. #2768
    That's how you get ants. BobisMighty's Avatar
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    6/10/15
    Workout:
    Hang Clean Pulls:
    135lb x 6
    225lb x 2 x 4
    275lb x 2 x 2
    225lb x 3
    I liked trying to move 225lb faster, then just moving up the weight. 275lb is probably the heaviest i'll do for doubles, until i can get it up faster

    Squat
    275lb x 2 x 6
    315lb x 5
    315lb x 4
    315lb x 2
    Man, those last few sets just felt so heavy. Form was way off. Probably because I rushed, didn't have time for a proper warmup. I'll drop the weight next week and go for reps.

    Ran out of time, as I was going to see The Daily Show right after. I'll put in what I missed on my next workout.
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  9. #2769
    That's how you get ants. BobisMighty's Avatar
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    6/14/15
    Rugby game
    Ugh, this was brutal as I was a little tired from a wedding i had the day before. I wasn't hungover, just exhausted. Ended up starting at tight-head, then hooker, then lock. We lost, but overall not a bad day playing wise. I didn't miss any tackles.

    6/15/15
    Workout:
    Deadlift
    135lb x 6
    315lb x 2 x 6
    365lb x 4
    385lb x 4
    405lb x 2
    415lb x 2

    Bench Press
    155lb x 6
    185lb x 6
    225lb x 2 x 4
    245lb x 2
    245lb x 1
    155lb x 9 (Double wide grip)
    Man, the 2 sets of 245lb were rough. But I've been trying to make my build up sets heavier. I also supersetted the last 3 over 200lb sets of bench with clapping pushups

    Chinups
    45lb x 6
    45lb x 5
    45lb x 3
    BW x 6

    One-legged leg press
    180lb x 2 x 6
    Again, felt hard for my right leg, was effortless for my left.
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  10. #2770
    Sleepy moderator scott_donald's Avatar
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    funny i used to have 2 stats in my head - missed tackles and linnets against the head...

    solid work on the lifting...
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  11. #2771
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    funny i used to have 2 stats in my head - missed tackles and linnets against the head...

    solid work on the lifting...
    Thanks! Yeah I always keep missed tackles in my head. We're not that great at lineouts, so I try not to think about those.
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  12. #2772
    That's how you get ants. BobisMighty's Avatar
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    6/16/15
    Rugby Sevens
    Played sevens for close to an hour, which is exhausting. We played live, which was fun because I'm one of the biggest guys on the team playing 7s. So I just used my body to suck in defenders, then offload the ball.

    6/17/15
    Workout:
    Incline Bench press
    155lb x 6
    175lb x 6
    205lb x 2 x 4
    215lb x 2 x 2

    Seated Cable Row
    143lb x 16
    148lb x 14
    153lb x 14

    Iso-Lateral Row
    70lb x 3 x 10
    Did these one side at a time, slow.

    One-armed Dumbbell Bench Press
    70lb x 14
    70lb x 12
    70lb x 10

    Facepulls
    Forgot what weight I used, but did 3 sets of 15, very slow, trying to focus on squeezing with my upperback and not pulling with my arms so much.
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  13. #2773
    married to squats toad1's Avatar
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    Good to see the log still going bob, they making you play tighthead these days. your moving the wrong way!!!
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  14. #2774
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by toad1 View Post
    Good to see the log still going bob, they making you play tighthead these days. your moving the wrong way!!!
    I've the entire front row this past year, despite having lost weight. I don't know what they're thinking.
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  15. #2775
    That's how you get ants. BobisMighty's Avatar
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    6/19/15
    Workout:
    Squats 135lb x 6

    Superset
    1A Squats 315lb x 3 315lb x 4 335lb x 2 320lb x 4 340lb x 2
    1B Depth Jump x 5 x 2
    Depth jump was stepping off an 19" box, jumping onto a 30" box.

    Clean Pull from Rack, below knees
    225lb x 2
    235lb x 2
    245lb x 2
    255lb x 2
    275lb x 2
    Went up slow, to make sure i was still getting good height from my pulls. 255 went up as high as 225. 275 was slightly lower.
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  16. #2776
    That's how you get ants. BobisMighty's Avatar
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    6/22/15
    Workout:
    Power Cleans
    135lb x 5
    185lb x 4
    205lb x 3
    215lb x 3
    225lb x 2
    235lb x 2

    Clean Pull
    275lb x 2

    Squat
    135lb x 5
    225lb x 5

    Superset
    1A Squat 275lb x 3 295lb x 4 315lb x 2 335lb x 2
    1B Jump Squat 100lb x 4 x 2

    Squat
    205lb x 15

    going to switch to 4 days a week for a while.
    Last edited by BobisMighty; 06-24-2015 at 07:30 AM.
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  17. #2777
    Sleepy moderator scott_donald's Avatar
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    stomped the cleans strong stuff sir...
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  18. #2778
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    stomped the cleans strong stuff sir...
    Thanks! I was nervous i might not be able to do heavy cleans anymore, since i'm out of practice. 225lb i caught fine, but 235 i did catch a little wonky. but i'll be doing these regularly now, so hopefully it'll go back up.
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  19. #2779
    That's how you get ants. BobisMighty's Avatar
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    6/23/15
    Workout:
    Superset
    1A Dumbbell Bench Press 75lb x 6 80lb x 4 90lb x 3 100lb x 2 110lb x 2
    1B Clapping Pushups x 5 x 3
    Dumbbell Bench felt pretty easy, so definitely going up next week.

    Pendlay Rows
    185lb x 4 x 8

    Superset
    2A Seatted Barbell Press 75lb x 5 95lb x 5 105lb x 5 115lb x 5 135lb x 5 145lb x 5
    2B Medicine Ball Throw 10lb x 6 x 3
    Right shoulder had a little trouble

    Pullups
    BW x 15 BW x10 BW x 8
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    http://forum.bodybuilding.com/showthread.php?t=125605233

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  20. #2780
    That's how you get ants. BobisMighty's Avatar
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    6/27/15
    Took some time off as I was on a mini vacation. Went to the gym the one bad weather day we had.

    Workout:
    Box Squat
    45lb x 6
    135lb x 10
    225lb x 8
    315lb x 6
    345lb x 4
    365lb x 3

    Overhead Press
    45lb x 10
    85lb x 10
    95lb x 10
    115lb x 8
    135lb x 5
    155lb x 1

    Cable Rows
    150lb x 15
    165lb x 2 x 12
    165lb x 10

    Superset
    1A Dumbbell Flyes 25lb x 12 30lb x 2 x 10
    1B Hammer Curls 25lb x 10 30lb x 2 x 6

    6/30/15
    Workout:
    Superset
    1A Bench Press 185lb x 2 x 6 225lb x 2 x 4 245lb x 2
    1B Clapping pushups BW x 5 x 3

    Thick Bar Barbell Row (didn't know the weight of the bar. Definitely lighter than 45lb. Weight is plates only)
    140lb x 7
    140lb x 9
    140lb x 10
    140lb x 8
    These felt really good on my elbow, which has been bothering me.

    Superset
    2A Seatted Overhead Press 135lb x 3 x 5
    2B Medicine Ball Chest Pass 12lb x 3 x 3

    Pullups
    BW x 15
    BW x 8
    BW x 6
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    Rugby training log
    http://forum.bodybuilding.com/showthread.php?t=125605233

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  21. #2781
    That's how you get ants. BobisMighty's Avatar
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    7/1/15
    3:00 PM Workout:
    Squat
    135lb x 10
    225lb x 8

    Superset
    1A 315lb x 3 315lb x 4 335lb x 2 315lb x 3
    1B Bench Jump x 4 x 3

    Ran out of time waiting for the squat rack. Was also helping my friend with his mobility issues. We were working in with this irish trainer who was very knowledgeable and was helping us with issues he saw in our squat.

    8:00pm Workout:
    Squat
    135lb x 10
    22lb x 8

    Superset
    1A Squat 315lb x 3 315lb x 4 335lb x 2 320lb x 4 335lb x 2
    1B Box Jump 30" x 5 x 3
    Basically re-did the earlier squat workout. Jumps felt great after squats

    Clean Pull from rack set just above knees
    225lb x 2
    245lb x 2
    265lb x 2
    285lb x 2
    305lb x 2
    245lb x 2 x 2
    Rack was at the lowest it could go

    Superset
    2A Hip Adduction 100lb x 12 110lb x 12 125lb x 12
    2B Plank with arm reach x 3 x 12
    Trainer suggested I do the hip adduction to combat my knees form caving in. I have to say my hips feels really good the next day.

    Double outside kettlebell swings (weight each hand)
    44lb x 5 x 10
    25 seconds rest between sets.
    I like the double outside, since it's closer to where you hands are in barbell pulls
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    http://forum.bodybuilding.com/showthread.php?t=125605233

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  22. #2782
    Sleepy moderator scott_donald's Avatar
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    couple great sessions with the squats...

    hows rugby shaping up for the summer???
    Sleepy.
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  23. #2783
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    couple great sessions with the squats...

    hows rugby shaping up for the summer???
    Thanks! Right now we're in our sevens season. I've been practicing but haven't been able to make it to any tournaments. The club came in 3rd the first tournament in the series, but have not been able to place since. I might be playing in the next one soon. Haven't had a chance to get out as every weekend this summer I've had a wedding or a bachelor party. Everyone on this team has been getting married or engaged!
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    http://forum.bodybuilding.com/showthread.php?t=125605233

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  24. #2784
    That's how you get ants. BobisMighty's Avatar
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    7/3/15
    Workout:
    Superset
    1A Dumbbell Bench Press 80lb x 6 90lb x 4 100lb x 3 110lb x 2 x 2
    1B Clapping Pushups 5 x 3
    Tough to get the 110lb up.

    Pendlay Barbell Row
    225lb x 3 x 3
    Under hand grip
    225lb x 4
    22lb x 5

    Dumbbell Overhead Press
    40lb x 12
    50lb x 2 x 6
    50lb x 4

    Pullups
    BW x 13
    BW x 7 + 4

    7/4/15
    Workout:
    Power Clean
    135lb x 3
    185lb x 3
    205lb x 3
    215lb x 3
    225lb x 2
    235lb x 2 x 1
    Clean Pull
    245lb x 2
    Power Clean
    185lb x 2 x 2

    Squats (Superset with 2 hurdle jumps)
    135lb x 10
    225lb x 8
    275lb x 6
    315lb x 3
    320lb x 4
    325lb x 3
    335lb x 2
    345lb x 2
    MISC STRENGTH CREW

    Rugby training log
    http://forum.bodybuilding.com/showthread.php?t=125605233

    World Rugby S&C Level 1 coach.
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  25. #2785
    That's how you get ants. BobisMighty's Avatar
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    BobisMighty is offline
    7/6/15
    Workout:
    Squats
    135lb x 5
    225lb x 5
    275lb x 5

    Squats(Superset with 2 depth jumps)
    320lb x 3
    325lb x 4
    335lb x 2
    335lb x 4
    350lb x 2

    Clean Pulls from rack (bar just below knee)
    230lb x 2
    250lb x 2
    275lb x 2
    295lb x 2
    315lb x 2
    250lb x 2 x 2
    Fixed my setup on these, felt it a lot more in my hamstrings and glutes, got a bit more of a pop. 315lb came a little higher than I thought it would.

    Hip adductor work.
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    Rugby training log
    http://forum.bodybuilding.com/showthread.php?t=125605233

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  26. #2786
    That's how you get ants. BobisMighty's Avatar
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    7/7/15
    Workout:
    Bench Press
    135lb x 5
    Superset with Clapping Pushups x 3
    185lb x 6
    225lb x 4
    235lb x 3
    245lb x 2
    250lb x 2
    205lb x 4

    Seated Iso-Lateral Machine Row
    90lb x 2 x 8
    80lb x 2 x 9

    Superset
    1A Seated Barbell Press 115lb x 10 125lb x 7 125lb x 5+115lb x 3(drop set)
    1B Pullups BW x 14 BW x 2 x 8
    MISC STRENGTH CREW

    Rugby training log
    http://forum.bodybuilding.com/showthread.php?t=125605233

    World Rugby S&C Level 1 coach.
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  27. #2787
    That's how you get ants. BobisMighty's Avatar
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    7/8/15
    Workout:
    Deadlift
    135lb c 5
    225lb x 5
    315lb x 5
    365lb x 4
    365lb x 3
    315lb x 5

    Iso-Lateral Chest Press
    45lb x 20
    70lb x 13
    90lb x 8
    135lb x 3
    Weight was each arm

    Just a mess around workout with my buddy who was looking for something to do

    7/9/15
    Workout:
    Power Clean
    135lb x 5
    185lb x 3
    205lb x 3
    Burned a lot of time showing my friend proper clean forms, so just moved on

    Squat
    135lb x 5
    225lb x 5
    315lb x 3
    315lb x 4
    335lb x 3
    345lb x 2
    345lb x 1
    MISC STRENGTH CREW

    Rugby training log
    http://forum.bodybuilding.com/showthread.php?t=125605233

    World Rugby S&C Level 1 coach.
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  28. #2788
    That's how you get ants. BobisMighty's Avatar
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    7/10/15
    Workout:
    Dumbbell Bench Press
    85lb x 6
    95lb x 4
    100lb x 3
    110lb x 2
    120lb x fail
    think i could have gotten them if someone helped me get them up.

    Swiss Bar/Football bar/multi-grip bar Pendlay Rows
    135lb x 12
    135lb x 15
    155lb x 14
    I liked the way this felt

    One-Arm Dumbbell Press
    45lb x 2 x 12
    45lb x 10

    Lat Pulldowns
    165lb x 15
    165lb x 2 x 12
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    Rugby training log
    http://forum.bodybuilding.com/showthread.php?t=125605233

    World Rugby S&C Level 1 coach.
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  29. #2789
    That's how you get ants. BobisMighty's Avatar
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    7/13/15
    Workout:
    Cleans
    135lb x 3
    185lb x 3
    205lb x 2

    Power Cleans
    225lb x 2 x 2
    245lb x 1

    Clean Pulls
    255lb x 2

    Front Squat + Back Squat
    135lb x 3 + 135lb x 8
    225lb x 2 + 225lb x 6

    Back Squat
    275lb x 2 x 6

    Bench press
    135lb x 10
    155lb x 10
    185lb x 10
    195lb x 4


    Pullups
    BW x 10
    BW x 2 x 8

    Deload week so just messing around.
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    http://forum.bodybuilding.com/showthread.php?t=125605233

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  30. #2790
    Sleepy moderator scott_donald's Avatar
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    how did you like FS into BS???
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