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01-23-2013, 08:16 AM #481
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02-12-2013, 12:11 PM #482
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02-15-2013, 04:15 AM #483
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02-15-2013, 04:26 AM #484
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Week 62 Full Body Routine Day 7 Cycle 4
1) Paused Squat (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE - 9
250 x 5 (PR), 240 x 5, 5
2) DB Bench (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9
70 x 5, 65 x 5, 5, 5
3) DB Row (feet together)/REP Target - 8/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9
60 x 8, 55 x 8, 8, 8, 8
4) Lat Pulldown/REP Target – 8-10/ 1st set RPE – 8.5/Back off % - 10%/Fatigue Stop RPE – 9
115 x 10, 105 x 10, 10, 10, 10
5) Leg Curls/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9
55 x 15, 50 x 15, 15
6) Supinated Pulldown (Bicep Focus)/REP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9
115 x 10, 110 x 10, 10, 10, 10, 10
7) Cable Crunches (3 x8-12)
85 x 12, 12, 12
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02-15-2013, 04:37 AM #485
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Update
It's been a while since I've posted in my log, but I've been uploading every workout on youtube since my leave. The current goal is to hold my weight around the 171-173 mark while making strength gains. If strength begins to stall I'll have to ask my coach what the next step is from there, but overall I freakin' love this program. I'm thinking in worst case scenario I end up 140 on stage so about 20lbs from stage weight isn't too bad of a diet. I have had experience dieting for extended periods of time 40+weeks with terrible macros, but I believe my met rate has finally been repaired so I am excited to see how I fair during contest prep.
We've made some adjustments to the full body program by adding in more arms focus, specifically for biceps. My current weak points are my chest, arms, and hamstrings. The current full body template addresses my chest concerns by adding a pressing focus, and we've recently taken out calf raises and leg extensions for bicep movements. The current program has me pressing and doing some sort of direct bicep work every workout. You could say I'm doing biceps on a dayllllleeeeeee. Hopefully I can get some growth on my 14 inch arms and I'm thinking .5 inches is very doable by the end of this year.Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
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02-15-2013, 06:08 AM #486
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02-16-2013, 06:40 AM #487
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Week 63 Full Body Routine Day 8 Cycle 4
Squat)/REP Target - 3/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
305 x 3 PR, 290 x 3, 3, 3
Bench (1 sec pause)/REP Target - 1/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 9.5
210 x 1 PR, 195 x 2, 2, 2, 2
Deadlift/REP Target - 1/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
365 x 1 PR, 345 x 1, 1
Cable Row/REP Target – 10/ 1st set RPE – 9/Back off % - 7%/Fatigue Stop RPE – 9.5
62.5 x 10, 57.5 x 10, 10
Incline DB Chest Press/REP Target - 15/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 10
55 x 15, 50 x 12
Preacher Curls/REP Target - 15/ 1st set RPE - 10/Back off % - 5%/Fatigue Stop RPE – 9
60 x 15, 57.5 x 12
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
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02-18-2013, 06:46 AM #488
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02-18-2013, 08:18 AM #489
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02-18-2013, 06:26 PM #490
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Week 63 Full Body Routine Day 1 Cycle 5
Squat/REP Target - 10/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE - 9.5
250 x 10 (REP PR), 225 x 10, 10, 10, 10, 10
DB Chest Press/REP Target - 12/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE - 9.5
60 x 12, 55 x 12, 12, 9
Deadlift (deficit)/REP Target - 8/ 1st set RPE - 8.5/Back off % - 10%/Fatigue Stop RPE – 9
250 x 8, 225 x 8, 8, 8
DB Shoulder Press/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
50 x 15, 45 x 15
Hammer Curls/REP Target - 10/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
25 x 10, 20 x 10, 10, 10
Standing SM Calf Raise/REP Target - 8/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
110 x 15, 105 x 15, 15, 15
BB Row/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
105 x 10, 95 x 10, 10, 10, 10, 10
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Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
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02-18-2013, 08:41 PM #491
Nice to see you back on these boards!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-19-2013, 08:09 AM #492
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Thanks I was getting lazy :P.
Macro update:
About a week or two ago I got the flu and after it I started to lose a crazy amount of weight on the same macros 75-80/420-450/170 so coach wanted me to hit 475 on my carbs for a while until I got back up the 173's. I'm finally back up to the 173's so my current macros are now 75-80/435-450/170. I'm happy that my carbs got reduced because I'm currently in the point of my off season where I can't stand to eat past half my macros lol.
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
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02-19-2013, 09:15 AM #493TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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02-22-2013, 05:21 AM #494
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Week 63 Full Body Routine Day 2 Cycle 5
Deadlift/REP Target - 8/ 1st set RPE - 8.5/Back off % - 7%/Fatigue Stop RPE - 10
285 x 8, 265 x 8, 8, 8
Squat/REP Target - 8/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE - 10
270 x 8 (REP PR), 250 x 8, 8, 8, 8
DB Chest PressREP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 10
70 x 10, 65 10, 10, 7
T Bar Row/REP Target - 15/ 1st set RPE – 9.5/Back off % - 10%/Fatigue Stop RPE – 10
55 x 15, 50 x 15, 12
Incline BB Press/REP Target - 15/ 1st set RPE - 9/Back off % - 7%/Fatigue Stop RPE – 10
105 x 15, 95 x 12
Triceps Extension/REP Target - 15/ 1st set RPE - 10/Back off % - 10%/Fatigue Stop RPE – 10
12.5x 10, 10 x 10, 10, 10, 10, 10
DB Curls w/ supination/REP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 10
25 x 10, 20 x 10, 10, 10
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
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02-22-2013, 03:12 PM #495
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1493
Week 63 Full Body Routine Day 3
Squat (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE - 10
255 x 5 PR, 245 x 5, 5, 5, 5
Bench (2 sec pause)/REP Target - 5/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
170 x 5, 155 x 5, 5, 5, 5, 5, 5, 5
DB Row (feet together)/REP Target - 8/ 1st set RPE - 9/Back off % - 10%/Fatigue Stop RPE – 9.5
60 x 8, 55 x 8, 8, 8
Lat Pulldown/REP Target – 10-12/ 1st set RPE – 8.5/Back off % - 10%/Fatigue Stop RPE – 9.5
120 x 10, 110 x 10, 10
Leg Curls/REP Target - 15/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
55 x 15, 50 x 15, 15
Supinated Pulldown (Bicep Focus)/REP Target - 10/ 1st set RPE - 9/Back off % - 5%/Fatigue Stop RPE – 9.5
120 x 10, 115 x 10, 10, 10, 10
Cable Crunches (3 x8-12)
85 x 12, 12, 12
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
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02-22-2013, 05:12 PM #496
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02-23-2013, 10:16 PM #497
Awsome progress Rob! All the hard work has been showing in your videos and in these pictures. Keep it rolling bro!
TEAM3DMJ (SoCal)
Journey Log: http://forum.bodybuilding.com/showthread.php?t=142892261
"Always keep this in mind as your "motto" for training. More is not better, better is better. Keep the exercises you perform to a minimum, and get really good and strong at them."
- Brad Loomis
R.K.C Natural Professional Bodybuilder American Powerlifting Association CA. Chairman
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03-04-2013, 06:12 AM #498
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04-12-2013, 01:33 PM #499
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04-12-2013, 01:43 PM #500
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04-25-2013, 03:35 PM #501
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