A New Year Brings New Goals for RDF

[robertfah]

As 2012 unfolds I have set new goals for myself and hope to add a few along the way. I've been training for 2+ years now and have gone from 245 down to 189 at my lowest....I'm currently around 200 but leaner than ever before. To start the year off right, I've decided to do a Power Lifting meet in March with a few friends (Adam & Paul). This will be my first competition of any kind in this sport so I am excited to train for it and do it. If I can get 875-900 totals my first time out, I'll be a happy camper. I've been following the Juggernaut Method for the past 9 weeks and have been improving with each passing phase. I'm currently in the 5's phase but the holiday eating (or lack of) has made this past 2 weeks difficult. Strength is down but now that the holidays have past, I can get back to a normal eating schedule.

After the PL meet, I plan to focus on areas of my body that need improvement (Chest, legs, core, etc.). I'll be looking to add size while staying fairly lean. I don't want to be 230 and have tons of fat...not happening. I plan to hit a few BB shows and am looking forward to watching Paul get on stage in the fall and bring his best. I will decide in the late fall if I want to (or can) compete in the spring of 2013. Right now it's 99% yes but I've got a few personal hurdles I need to get over before it's final....but my training this whole year will be centered around me getting on stage in 2013.

As usual, there will be pix, vidz, music, and all the other updates along the way. I appreciate everyone's support from my other journals and look forward to some solid gains this year!

Links to old journals:

2009 when I first started:
http://forum.bodybuilding.com/showth...hp?t=119095021
http://forum.bodybuilding.com/showth...hp?t=120574321

2010
http://forum.bodybuilding.com/showth...hp?t=122395991
http://forum.bodybuilding.com/showth...hp?t=123796541

2011
http://forum.bodybuilding.com/showth...hp?t=127927753

Here's a few pix taken about a month ago:

[adamjohn32]

in on this.

[tonsti]

always here dude...got get it buddy!

[deltpecx]

Present!

[RUBICON19]

NICE! Go get em!

[sammykapp]

Always happy to follow along on the journey!

[robertfah]

in on this.

always here dude...got get it buddy!

Present!

NICE! Go get em!

Always happy to follow along on the journey!

Great to have everyone here...the support is much appreciated!

Monday January 2, 2011

TJM - Week 9, Day 1
5's Wave - Intensification

Decline Bench
185lbs - 1x2
205lbs - 1x2
220lbs - 3x5
220lbs - 1x8

HS Preacher Curls SS DB Shrugs
95lbs/115lbs - 1x8
100lbs/115lbs - 2x8

Incline DB Press
85lbs - 3x8

HS ISO Pulldowns
70lbs - 3x15

Low Cable Row
135lbs - 3x15

Leg Raises
BW - 3x15



Wednesday January 4, 2011

TJM - Week 9, Day 2
5's Wave - Intensification

Squats
180lbs - 1x2
200lbs - 1x2
215lbs - 3x5
215lbs - 1x8

GHR's SS Leg Press
BW/450lbs - 3x8/12

Rotary Calf Raises
180lbs - 3x18

Cybex Leg Extensions
70lbs - 3x18

Squats - 215x8


Two solid workouts in the books to start the new year off right. Pressing is feeling really good but it's going to get better over the next few weeks once I get back to a normal eating routine...squats felt great too..although at first I felt my left groin start to strain a bit, but I made sure to stretch it really good and do a few extra-light sets to get the blood flowing. My form felt all over the place last night during this set but I kept trying to correct it with each rep...it's odd how 2-3 reps from the set before felt awesome and made the weight feel light, then the last set I felt like it was all over the place....oh well.

Off tonight and back at it first thing in the morning for Shoulders....can't wait!

[fittofattofit]

Definitely in on his Rob!!
You've done really well over the last two years to lose over 50lbs of fat and gain good solid muscle mass! Really looking big now and your lifts have got strong as well.
I love the squat video - your form looks great and you really are squatting to a great depth!
Congrats on the progress so far and good luck with the PL meet!

[robertfah]

Friday January 6, 2011

TJM - Week 9, Day 3
5's Wave - Intensification

Military Press
125lbs - 1x2
140lbs - 1x2
150lbs - 3x5
150lbs - 1x11

DB Side Lateral Raise
35lbs - 3x8

BB Shrugs
225lbs - 3x18

Rear Delt Machine
145lbs - 3x8

Tricep Pushdowns
120lbs - 3x18

Decline Crunches
BW+10lbs - 7x12

Military presses went better than I thought...I felt a little tight in my shoulders to start but after warming up, they felt great. It must be the colder weather (for us here in FL) that's making my muscles feel tighter in the gym lately....more warming up to do, that's all! Seemed like it was "pin-wheel" day at the gym cause all the moron's were there. I'm not one to complain about other people in the gym too often but 3 new guys were hoggin' ALL the equipment they could...don't really know what they were trying to do (super-setting 4-5 exercises each or circuit training) but the normal people were even getting upset because everytime someone tried to use something they would run over and say "ah no man, we're on this" and start using it....whatever...they'll be gone soon hopefully, lol.

Saturday January 7, 2011

TJM - Week 9, Day 4
5's Wave - Intensification

Deadlifts
225lbs - 1x2
250lbs - 1x2
265lbs - 3x5
265lbs - 1x12

Good Mornings
95lbs - 3x8

SLDL
205lbs - 3x8

Life Fitness Leg Curls
135lbs - 3x18

Standing Calf Raises
Skipped



Had to cut this session a little short do to too much stuff going on....deadlifts felt great despite my lower back not being 100% still. I had put the last of my x-mas stuff away on Friday and that upset my back a little bit but I made sure to eat a big breakfast and to warmup enough before getting into the heavier stuff. I was really trying to focus on resetting after each rep and to take a deep breath and push out on my belt when lifting.....I have noticed this has helped me a lot lately and I forget to do it sometimes.

I think Paul's gonna introduce me to a new program to help me get ready for the PL meet. I'm excited to start and to see where my strength is at!

Definitely in on his Rob!!
You've done really well over the last two years to lose over 50lbs of fat and gain good solid muscle mass! Really looking big now and your lifts have got strong as well.
I love the squat video - your form looks great and you really are squatting to a great depth!
Congrats on the progress so far and good luck with the PL meet!

Thanks for following Fit....I'm hoping to increase some strength over the next month or so and make my first PL meet a good one! Just need to be sure not to injure myself in the process before that!

[robertfah]

Monday January 9, 2011

TJM - Week 10, Day 1
5's Wave - Realization

Decline Bench
140lbs - 1x5
170lbs - 1x3
200lbs - 1x2
210lbs - 1x1
230lbs - 1x1
240lbs - 1x8

HS Preacher Curls SS DB Shrugs
100lbs/115lbs - 3x8

Incline DB Press
85lbs - 3x8

Low Cable Row
135lbs - 3x15

HS ISO Pulldowns
70lbs - 3x12

Leg Raises
BW - 4x15

This week is the realization phase of this program and it started off right....I hit 240x8 on decline's last night and only needed a small spot on the last one. Inclines and the rest of the exercises flew up as well and I'm really enjoying the progress I've made on this program. There were more "new year's resolution-er's" at the gym, even while I was there (I get there late, about 8:15ish)...they will come and go though as usual...just gotta ride out the 2-3 month wave and things will be back to normal.

Got the info on the meet yesterday from Paul:
2012 Beau Moore Classic

Resting tonight then ME squats on Wednesday!

[deltpecx]

subbed for this for sure...this time!!LOL!

[Beast]

As 2012 unfolds I have set new goals for myself and hope to add a few along the way. I've been training for 2+ years now and have gone from 245 down to 189 at my lowest....I'm currently around 200 but leaner than ever before. To start the year off right, I've decided to do a Power Lifting meet in March with a few friends (Adam & Paul). This will be my first competition of any kind in this sport so I am excited to train for it and do it. If I can get 875-900 totals my first time out, I'll be a happy camper. I've been following the Juggernaut Method for the past 9 weeks and have been improving with each passing phase. I'm currently in the 5's phase but the holiday eating (or lack of) has made this past 2 weeks difficult. Strength is down but now that the holidays have past, I can get back to a normal eating schedule.

After the PL meet, I plan to focus on areas of my body that need improvement (Chest, legs, core, etc.). I'll be looking to add size while staying fairly lean. I don't want to be 230 and have tons of fat...not happening. I plan to hit a few BB shows and am looking forward to watching Paul get on stage in the fall and bring his best. I will decide in the late fall if I want to (or can) compete in the spring of 2013. Right now it's 99% yes but I've got a few personal hurdles I need to get over before it's final....but my training this whole year will be centered around me getting on stage in 2013.

As usual, there will be pix, vidz, music, and all the other updates along the way. I appreciate everyone's support from my other journals and look forward to some solid gains this year!
[/IMG]

Awesome progress over the past couple of years Robert. Very cool to hear you are doing a PL competition in March. Good luck with your training for it!

[fittofattofit]

Strong lifting going on here!
150 x 11 on the MPs is really getting heavy, 12 reps of 265 on the deads all looked good, and great work on the 240 x 8 for the decline benching!
Looking really lean in that deadlift video as well!

[RUBICON19]

Everything is looking great in here my friend! Agree with Fit. Your progress has been great! All about persistance

[annemarie_DJ]

Subb'd. New journal very motivating. What a difference a year makes! You have accomplished so much. Sky's the limit, Bob! Set your sights high

[robertfah]

Wednesday January 11, 2012

TJM - Week 10, Day 2
5's Wave - Realization

Squats
140lbs - 1x5
165lbs - 1x3
195lbs - 1x2
210lbs - 1x1
225lbs - 1x1
235lbs - 1x11

GHR's SS Leg Press
BW/450lbs - 3x8/12

Rotary Calf Press
180lbs - 3x18

MTS Alt. Leg Extensions
70lbs - 3x18

Awesome night on Squats....form felt it was getting tighter and tigher with every set and on my last set I banged out 8 like it was nothing....I probably had 1-2 more in me but the walls were closing in on me so I squeezed out 3 more and decided to sit with my head between my legs for a bit to recover, lol. Good stuff though.....gym is still packed with clowns but as long as I can still get my stuff done in the same amount of time, I'm happy.

The wife and I have massages on Friday so I'm doing shoulders tonight. Looking to get another PR there and maybe some vid too.

subbed for this for sure...this time!!LOL!

Thanks for subbin' DP!

Awesome progress over the past couple of years Robert. Very cool to hear you are doing a PL competition in March. Good luck with your training for it!

Thanks Derek....I've learned a lot from this forum over the past two years and hope that continues!

Strong lifting going on here!
150 x 11 on the MPs is really getting heavy, 12 reps of 265 on the deads all looked good, and great work on the 240 x 8 for the decline benching!
Looking really lean in that deadlift video as well!

Everything is looking great in here my friend! Agree with Fit. Your progress has been great! All about persistance

Thanks guys....just doing my best to keep up with you guys and the rest of the beasts on this forum....

Subb'd. New journal very motivating. What a difference a year makes! You have accomplished so much. Sky's the limit, Bob! Set your sights high

Thanks AM...much appreciated! The sky is the limit at this point and I plan to see how far I can go!

[Vytis]

Happy New Year Robert. Good luck with your competition plans.

[robertfah]

Thursday January 12, 2011

TJM - Week 10, Day 3
5's Wave - Realization

Military Press
95lbs - 1x5
115lbs - 1x3
135lbs - 1x2
145lbs - 1x1
155lbs - 1x1
165lbs - 1x8

DB Side Lateral Raise
35lbs - 3x8

BB Shrugs
225lbs - 3x18

Tricep Pushdowns
120lbs - 3x18

Rear Delt Machine
145lbs - 3x8

Decline Crunches
BW+10lbs - 4x15

Cardio
Skipped

Another rockin' night in the gym for me. Set a rep PR on Military Presses (seated, smith machine) with a little help from Adam on that last rep....even still, 7 is a PR....considering last July I only hit 150 for 5. Progress!

Off tonight and getting some massages done with the wife, should be relaxing! Then tomorrow it's heavy DLing and I hope to hit another rep PR on that as well.....

Happy New Year Robert. Good luck with your competition plans.

Thanks Rob, same to you!

[adamjohn32]

Good work last night Robert, starting to move some serious wait. looking forward to gearing up for that PL meet.

[robertfah]

Saturday January 14, 2011

TJM - Week 10, Day 4
5's Wave - Realization

Deadlifts
170lbs - 1x5
205lbs - 1x3
240lbs - 1x2
260lbs - 1x1
280lbs - 1x1
295lbs - 1x12

Good Mornings
95lbs - 3x8

SLDL
225lbs - 1x8
245lbs - 2x8

Life Fitness Leg Curls SS Standing Calf Raises
135lbs/120lbs - 3x18

Cardio
Skipped

Deadlifts - 295x12


As I wrap up 'Realization' week of the 5's phase, I'm very pleased with my strength gains over the past 10+ weeks. The big 4 lifts have all improved significantly and only show signs of continuing to improve.

It's a deload week for me and I'll enjoy it before hitting a new routine next week. My back is a tad sore from Saturday so the lighter load will be enjoyed.

Good work last night Robert, starting to move some serious wait. looking forward to gearing up for that PL meet.

Should be a lot of fun going into this meet...definately looking forward to seeing what everyone can do the day of the meet.

[annemarie_DJ]

Nice work on the deads. Good mornings are a move I much fear due to lower back sensitivities! Jealous that you can do them. doing great, Rob. Carry on

[robertfah]

Monday January 16, 2011

TJM - Week 11, Day 1
5's Wave - Deload

Flat Bench
185lbs - 3x5
205lbs - 1x5

HS Preacher Curls SS DB Shrugs
100lbs/115lbs - 3x8

Incline DB Press
85lbs - 3x8

Low Cable Row
Skipped

HS ISO Pulldowns
70lbs - 2x15

Leg Raises
Skipped

Cardio
Life Fitness Bike
10m - Level 7

Deload week so nothing special going on...I did switch to flat bench and will do some sets each day this week to try to get my form back since I've been using decline bench for so long. I skipped cable rows and leg raises due to my lower back still being a tad sore from Saturday. Legs are on tap for tonight.

Nice work on the deads. Good mornings are a move I much fear due to lower back sensitivities! Jealous that you can do them. doing great, Rob. Carry on

I was very hesitant to do these at first because I've always felt my lower back is my weakest point, but I started off with very light light weight and try to use good form.

[RUBICON19]

Booked flight today

[robertfah]

Booked flight today

BIOTCH! My kids are DYING to go back there....I was just showing some pics to my little one this morning on our tablet and he said "Daddy, can we go there again?".....ugh....someday.

[RUBICON19]

BIOTCH! My kids are DYING to go back there....I was just showing some pics to my little one this morning on our tablet and he said "Daddy, can we go there again?".....ugh....someday.

I will send a post card!

[deltpecx]

A whole lot of work getting done in here!

Are you doing the PL meet with Paul and Adam?

[robertfah]

Finshed off a deload week and am ready to get back into it. Starting a new PL routine that will gear us up for the meet and hopefully set some PR's that day. I'll be trying to meet up with Paul and Adam as much as possible but our workout schedules are different so it makes it difficult at times. Definately looking forward to this meet though, should be a lot of fun.

I will send a post card!

I know you will, which is why I will HATE YOU even more....

A whole lot of work getting done in here!

Are you doing the PL meet with Paul and Adam?

Yes...I'll be looking to piggy-back off of them for experience and the "do's and don'ts".

[robertfah]

Monday January 23, 2012

TPRPPH - Week 1, Day 1
DE Bench

Bench Press
145lbs - 8x3

Incline DB Press
80lbs - 5x8

Skull Krushers
60lbs - 4x12

CGBP
135lbs - 3x10

HS ISO Lat Pulldown
55lbs - 5x12

Hammer Curls
25lbs - 1x8
30lbs - 3x8

Light session as far as benching goes....the focus was more on being explosive on the press motion. Pressing is feeling great though, I felt like I could have moved 85's on Incline pressing last night but my triceps are lackin' a tad in regards to support. Skulls felt great...I haven't done these in a long time so my triceps were pumped after 2 sets of these.

Off tonight then back at it on Wednesday!

[robertfah]

Wednesday January 25, 2012

TPRPPH - Week 1, Day 2
ME Squats

Squats - 55%
185lbs - 3x10

Rack Pulls
205lbs - 8x3

Hacks on the Lead-Sled
95lbs - 3x8

MTS Alt. Leg Extensions
80lbs - 3x12

Rotary Calf Press
160lbs - 4x10

Seated Calf Raises
95lbs - 3x12

Lying Leg Raises
BW - 3x12

Still working on form with squats but overall they felt good. Got some sharp knee pain in my left knee on my last set though. Probably just the meniscus that's all torn up in there (had surgery back in '98 that removed 90% of it), moving around. I haven't done hacks in ages as well and they felt good. The darm machine at our gym is old....so just the sled weighs a ton....it's like comparing a steal roller coaster to a wooden one, lol. Finished off the night with calfs and a few leg raises to keep the core tight.

[fltallpaul]

Great start!