Rob's Social Club and Tea Party

[cline]

Lol i know, right? I tend to get quieter when people aren't talking as much. And I haven't really had anything interesting to say, so I'm not talking as much so no one else is really either... heh. Stupid feedback loops.

*nods and sits silently sipping a beer and looking at the fire*

[raptron]

Lol i know, right? I tend to get quieter when people aren't talking as much. And I haven't really had anything interesting to say, so I'm not talking as much so no one else is really either... heh. Stupid feedback loops.

 

I was making a joke about weight volume

 

but yes that too. <3

[Rob__]

I was making a joke about weight volume

but yes that too. <3

I'm so tired, volume only had one meaning. I went back and re-read and giggled.

PHAT'S pretty high volume. I think I cleared 100k during week 1. I definitely did last week, and definitely will again this week. Lol.

[Rob__]

2014-10-16 19:45 - Phat Day 18 - Back and Shoulders

Duration: 1 hour 15 mins

Bent Over Row

• 150 lbs x 3 reps @ 3
• 150 lbs x 3 reps @ 3
• 150 lbs x 3 reps @ 3
• 150 lbs x 3 reps @ 3
• 150 lbs x 3 reps @ 3
• 150 lbs x 3 reps @ 3

Weighted Chin-Up

• 25 lbs x 12 reps @ 6
• 25 lbs x 12 reps @ 6
• 25 lbs x 12 reps @ 6

Comments: Actually rack chins.

Cable Seated Row

• 110 lbs x 12 reps @ 5
• 110 lbs x 12 reps @ 5
• 110 lbs x 12 reps @ 5

Incline Dumbbell Row

• 40 lbs x 15 reps
• 40 lbs x 15 reps [PR]

Close Grip Lat Pulldown

• 90 lbs x 15 reps @ 4
• 90 lbs x 20 reps @ 4

Dumbbell Seated Press

Upright Row

• 60 lbs x 12 reps @ 4
• 60 lbs x 12 reps @ 4
• 60 lbs x 12 reps @ 4

Machine Lateral Raise

• 50 lbs x 20 reps @ 6
• 50 lbs x 20 reps @ 6
• 50 lbs x 20 reps @ 6 [PR]

Everything pretty much felt super light tonight

[Rob__]

I decided this yesterday, but want sure how serious I was.

Ditching coffee for a few weeks. Still drinking tea though. Starting now.

Ditching preworkout too. I've got 3 different ones I take, but they've all got a solid caffeine back. Not for as long as coffee, but I'm ditching that too.

[MasterOfCows]

There's a thread with your name on it...

http://rebellion.nerdfitness.com/index.php?/topic/55311-beard-appreciation-thread/

[Rob__]

2014-10-17 20:00 - Phat Day 19 - Legs

Squat

• 215 lbs x 3 reps @ 6
• 215 lbs x 3 reps @ 6
• 215 lbs x 3 reps @ 6
• 215 lbs x 3 reps @ 6
• 215 lbs x 3 reps @ 6
• 215 lbs x 3 reps @ 6

Hack Squats

• 250 lbs x 12 reps @ 5
• 250 lbs x 12 reps @ 5
• 250 lbs x 12 reps @ 5

Leg Press

• 270 lbs x 15 reps @ 5
• 360 lbs x 15 reps @ 6 [PR]

Leg Extension

• 100 lbs x 15 reps @ 3
• 110 lbs x 15 reps @ 4
• 120 lbs x 15 reps @ 5
• 120 lbs x 15 reps @ 5

Romanian Deadlift

• 205 lbs x 12 reps @ 7
• 205 lbs x 12 reps @ 7
• 205 lbs x 12 reps @ 7 [PR]

Lying Leg Curl

• 100 lbs x 15 reps @ 5
• 100 lbs x 12 reps @ 6

Seated Leg Curl

• 90 lbs x 20 reps @ 4
• 90 lbs x 20 reps @ 4

Standing Calf Raise

• 270 lbs x 15 reps @ 2
• 300 lbs x 15 reps @ 5
• 300 lbs x 15 reps @ 5 [PR]
• 300 lbs x 15 reps @ 6

Seated Calf Raise

• 75 lbs x 15 reps @ 7
• 75 lbs x 15 reps @ 7
• 75 lbs x 15 reps @ 7
• 75 lbs x 15 reps @ 7

[Rob__]

2014-10-18 19:23

Bench Press

• 145 lbs x 3 reps @ 6
• 145 lbs x 3 reps @ 6
• 145 lbs x 3 reps @ 6
• 145 lbs x 3 reps @ 6
• 145 lbs x 3 reps @ 6
• 145 lbs x 3 reps @ 6

Dumbbell Incline Bench Press

• 15 lbs x 45 reps @ 4 [PR]
• 12 lbs x 50 reps @ 6

Machine Chest Press

• 12 lbs x 60 reps @ 8
• 12 lbs x 60 reps @ 8
• 15 lbs x 55 reps @ 8 [PR]

Dumbbell Fly

• 25 lbs x 15 reps @ 5
• 25 lbs x 15 reps @ 5 [PR]

Preacher Curl

• 15 lbs x 55 reps @ 8 [PR]
• 10 lbs x 45 reps @ 8
• 10 lbs x 45 reps @ 8

Concentration Curl

• 17.5 lbs x 12 reps @ 9
• 17.5 lbs x 12 reps @ 9

Spider Curls

• 35 lbs x 15 reps
• 35 lbs x 17 reps [PR]

Seated Tricep Extension Machine

• 75 lbs x 12 reps
• 80 lbs x 12 reps
• 85 lbs x 12 reps [PR]

Rope Triceps Extension

• 30 lbs x 12 reps
• 40 lbs x 12 reps [PR]

[Rob__]

So. I fell asleep mid workout yesterday. Not my best day.

Rows @ 185

3x6 pull ups

3x8 rack chins

Bench 2x5, 3 @ 195

So it was there that I fell asleep. Between sets 2 and 3. I was down for like a half hour.

[MasterOfCows]

Sounds like someone really needed that nap!

[Flex Luthor]

I see no recent posts. Am I going blind?

[Rob__]

I see no recent posts. Am I going blind?

Nope. My workouts haven't been put into tsr.com so they'll get copied over when that gets done. ..

[Rob__]

So I'm not going to post last week, but here's this week's.

Monday

2014-10-27 21:30 - Upper Power

Bent Over Row

• 205 lbs x 5 reps @ 7
• 205 lbs x 5 reps @ 7
• 205 lbs x 5 reps @ 7 [PR]

Pull-Up

• 7 reps
• 7 reps
• 7 reps

Weighted Chin-Up

• 45 lbs x 8 reps
• 45 lbs x 8 reps
• 45 lbs x 8 reps

Bench Press

• 195 lbs x 5 reps @ 7
• 195 lbs x 5 reps @ 9 [PR]
• 195 lbs x 4 reps @ 9 [PR]

Weighted Dip

• 45 lbs x 8 reps [PR]
• 45 lbs x 7 reps

Dumbbell Seated Press

• 40 lbs x 12 reps @ 6
• 40 lbs x 10 reps @ 7
• 40 lbs x 9 reps @ 9

EZ-Bar Curl

• 75 lbs x 10 reps @ 5
• 75 lbs x 10 reps @ 5
• 75 lbs x 10 reps @ 5

EZ-Bar Skullcrusher

• 75 lbs x 7 reps @ 7
• 75 lbs x 7 reps @ 7
• 75 lbs x 6 reps @ 8 [PR]

Tuesday

2014-10-28 16:20 - Lower Power

Duration: 1 hour 40 mins

Squat

• 305 lbs x 5 reps @ 5
• 305 lbs x 5 reps @ 5
• 315 lbs x 5 reps @ 5
• 315 lbs x 5 reps @ 5 [PR]

Hack Squats

• 270 lbs x 12 reps @ 5
• 270 lbs x 12 reps @ 5

Leg Extension

• 170 lbs x 10 reps @ 6
• 170 lbs x 10 reps @ 6 [PR]

Stiff-Leg Deadlift

• 205 lbs x 6 reps @ 7
• 205 lbs x 6 reps @ 7
• 205 lbs x 6 reps @ 7

Lying Leg Curl

• 120 lbs x 10 reps @ 7
• 120 lbs x 10 reps @ 7 [PR]

Seated Calf Raise

• 115 lbs x 10 reps @ 7
• 115 lbs x 10 reps @ 7
• 115 lbs x 10 reps @ 7

Standing Calf Raise

• 360 lbs x 10 reps @ 5
• 360 lbs x 10 reps @ 5
• 360 lbs x 10 reps @ 5
• 410 lbs x 10 reps @ 7 [PR]

[MasterOfCows]

ROB!  Come back after Christmas so we can deconstruct the Dr. Who Christmas special!

[maigrey]

Rawwwwb where are your gainz pics?