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Lando33's Hunger For More Log |
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| Posted by: Robert Moran Jul 10 2007, 10:18 AM |
| From here on, this will be the place I am going to Log my progress from this point forward. I will be making frequent updates and keeping this thing going as often as I can. This Log will include: - Updated Progress Pics - Daily Workouts with sets, reps, and weights - Daily Food Log - Suppliment Intake Info - Any other misc. info, related or unrelated to anything I would like to thank Scivation, it's affiliates and especially all of our Team members. It's great to be surrounded by people who's fire burns for this sport as much as mine does. It's also great to be affiliated with a company who's ideas are so closely in line with mine. The Cut Diet guided my way to the stage and ultimately a WNBF Pro Card win. I would also like to shout out Craig Yarnell (Cytrainer913). I have refered to him as my bodybuilding angel. The type that gives selflessly and only has your best interests in mind. Craig helped and guided me through my final weeks of prep on the road to my Pro Card win. Leading up to the contest, Craig and I traded e-mails and IMs and ultimately met in person on the day of the contest. He also gave me some last minute tips on everything from tanning color, to posing, to meal timing on the day of the show. He was there on the side of the stage when I walked out to perform on individual routine and he was there when I came backstage at the end of the night, trophy in hand. He is the type of guru that anyone in this sport should consider themselves lucky to have come in contact with. Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Barbell Squats: Warm-up 0 135x20 1 225x15 2 315x10 3 315x8 Barbell Front Squats: 1 135x15 2 135x12 3 155x8 Hack Squats - Wide Stance: 1 2 plates per sidex15 2 3 plates per sidex12 3 4 plates per sidex8 4 drop set to 2 plates per side Leg Extensions: 1 90x15 2 110x12 3 130x8 Lying Leg Curls: 1 90x15 2 110x12 3 130x10 Stiff Legged Deadlifts: 1 145x15 2 155x12 3 165x8 Supersetted with Standing Calf Raises on Smith Machine: 1 225x20 2 315x15 3 315x12 Seated Calf Raises w/static hold on top: 1 160x20 2 205x15 3 250x12 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: This workout was fantastic. The fact that it was 1000 degrees in the gym really didn't make a bit of difference. It was an all out war on my legs yesterday. It was the type of leg workout that leaves you walking with a deliberate slow waddle around the gym floor. I was so hungry to get back into the gym yesterday after taking a week off. It was good to get back and it felt great to slip right back into my normal daily routine of going through a day of work and then heading right off to hit the gym. __________________ |
| Posted by: rich_55 Jul 10 2007, 12:46 PM |
| I will say it again man, CONGRATS!! You faced some stiff competition and brought an excellent package certainly deserving of the win. |
| Posted by: Jason2459 Jul 10 2007, 09:52 PM |
| Looks like this is going to be a great log. Nice workout, lots a volume and way to push through it! |
| Posted by: Robert Moran Jul 11 2007, 10:55 AM |
| Last Night's Training: Chest, Triceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Barbell Flat Bench: 1 225x12 2 245x10 3 255x6 4 135x12 (rest-pause set) Cable Cross-overs: 1 50lbs per sidex15 2 60lbs per sidex12 3 70lbs per sidex10 Incline Dumbell Flye: 1 45x15 2 45x12 3 50x10 Weighted Dips: 1 45lbsx15 2 70lbsx12 3 90lbsx10 Triceps: EZ-Bar Cable Pressdowns: 1 70x15 2 80x12 3 90x8 EZ-Bar Skull Crushers: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 4 Drop set to 50x15 Abs - Hanging Leg Rasies and Decline Bench Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had a very clean eating day yesterday. The workout felt fantastic. By the time I got to my triceps, I had an amazing pump. This was probably due to the fact I really hadn't hit my chest hard in a couple of weeks now. I am going to have to try to combine some bodyparts here and try to hit everything once by Thursday because I am headed to Stowe, VT for a Tennis Tournament. The Fed Cup has matches scheduled there and I am getting the VIP treatment, can't pass that one up! My fiancee and I are headed up Friday morning and we are making a stop at the Ben & Jerry's factory for a tour! So my training on Friday through Sunday will be a bit limited but I'll make do. __________________ |
| Posted by: Robert Moran Jul 12 2007, 11:38 AM |
| Last Night's Training: Back, Biceps & Forearms: Set# Lbs x Reps Back: Wide-Grip Weighted Pull-ups: Warm-up set BWx15 1 BW+25lbsx12 2 BW+35lbsx10 3 BW+45lbsx9 Barbell Deadlifts (from the floor): 1 135x15 2 225x10 3 315x10 4 365x4 (hadn't touched weight like this in weeks - felt amazing!!!) Barbell Rows: 1 135x15 2 145x12 3 185x8 Dumbell Rows (on flat bench): 1 80x15 2 90x12 3 100x8 Seated Rows (Wide-Grip Bar): 1 130lbsx12 (slow reps with 2 second hold) 2 140lbsx10 (slow reps with 2 second hold) 3 150lbsx8 (slow reps with 2 second hold) Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Standing Preacher Curls w/EZ Bar: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 4 drop to 20lbs Dumbell and rep-out Standing One-Arm Dumbell Curls: 1 30x12 2 35x10 3 35x8 Supersetted with Seated Reverse Preacher Curls 1 10lbs per sidex15 2 10lbs per sidex12 3 10lbs per sidex8 Standing Behind the Back Barbell Curls Supersetted with Standing Barbell Reverse Wrist Curls - 3 sets Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had another great workout. Feeling incredibly sore this week, totally due to a combo week off last week and not going as heavy during the week before the show. I am going to hang with this traditional bodybuilding split for another week and then I am going to change things up a bit. I will talk to Derek and the guys and see what they suggest as far as my training goes but I am really intrigued by some of the current splits that they guys are working with right now. Weekend weather looked a whole lot better earlier in the week. The tennis event I am attending will be outdoors so it looks like the weather will put it in Jeopardy. I will look into a couple of local gyms in Vermont to see if we can check them out if we have some downtime. If I don't get a chance to update the log for a few days, I hope everyone has a kick ass weekend. Lift Hard! __________________ |
| Posted by: Robert Moran Jul 17 2007, 03:39 PM |
| Had a great weekend but now it's back to business. Current Suppliments: Substance WPI Xtend Multi-vitamin Sesamin Fenotest Anagen Primal NO2 Cissus I am ready to get back to things after a bit of a slower week last week. Tonight I am hitting Shoulders, Traps and Hams. It should be a pretty sick workout. |
| Posted by: Robert Moran Jul 18 2007, 08:41 AM |
| Last Night's Training: Shoulders, Traps & Abs: Set# Lbs x Reps Shoulders: Standing Barbell Clean & Press: Warm-up set Barx15 1 95x12 2 105x10 3 125x6 Seated Dumbell Press 1 70x12 2 80x10 3 90x8 Standing Dumbell Lateral Raises: 1 30x15 2 35x12 3 40x8 4 40x6 Prone Incline Dumbell Raises: 1 30x15 2 35x12 3 40x8 Shrugs - Standing Dumbell Shrugs: 1 110x20 2 120x15 3 130x15 4 140x12 Hammer Strength Machine Shrugs: 1 3 plates per sidex20 2 4 plates per sidex15 3 4.5 plates per sidex12 Abs - Hanging Leg Raises Swiss Ball Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: This was my official first workout taking Primal NO2. I followed the directions and took two scoops about 45 minutes before hitting the gym floor. I starting feeling an increase in blood flow as soon as I started to warm up. By the end of my first warm up set, I could really feel the product kickin in. I have always responded pretty well to NO2 products in the past but I really liked this one and my pump lasted all through and even a little after I finished my workout. Really good stuff! On tap for 2nite: Quads, Hams & Calves - Bring it baby! |
| Posted by: rich_55 Jul 18 2007, 10:47 AM |
| Hey Rob, quick question for you. Do you know anybody in NYC that does competition tanning? I really prefer to get my color professionally done. Train hard and eat to grow! |
| Posted by: Robert Moran Jul 19 2007, 11:08 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set Barx15 1 225x15 2 275x12 3 315x9 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Hack Squat: 1 3 plates per sidex20 2 4 plates per sidex15 3 5 plates per sidex8 Seated Leg Extensions: 1 130x15 2 140x12 3 150x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Standing Leg Curls: 1 50x18 2 60x15 3 70x6 Calves: Toes Raises on Leg Press supersetted with Standing Calf Raises (bodyweight) Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: A pretty decent workout overall. Was able to get a spot from a friend of mine on those squats, so I really tested out my right knee which has been giving me tendonitis pain for the last couple of days. I think I will stay away from the Hack Squats for a little while. That machine tends to be a little rough on my knees. On tap for 2nite: Back and Biceps |
| Posted by: Robert Moran Jul 19 2007, 11:24 AM |
| Posing Routine -------------------------------------------------------------------------------- A good friend of mine gave me a copy of my Individual Routine from my show on June 30th. The camera work is a little shakey but it's really good to get a chance to see it. Check it out: http://media.putfile.com/Robs-Posing-Routine---INBF-Hercules-Pro-Card-Win---June-30-2007 Music from posing routine This is the music I used for my routine. I put it together after watching the movie "The Natural" a couple of times and really getting inspired. I also liked the little play on words there also. I think it ended up comming together well in the end. http://media.putfile.com/Robs-Music-from-INBF-Hercules-show-on-63007 Men's Open Overall Posedown http://www.youtube.com/watch?v=6oCkQjU_244 |
| Posted by: Robert Moran Jul 19 2007, 11:26 AM | ||
Rich, I don't actually know of anyone. I know that sometimes when an NPC show or an IFBB show is in town, there are pro colorists that set up a temperay shop to do some work but I am not sure of rates or how to reach them. I can ask around for you. I'll let you know what I find. Rob |
| Posted by: Robert Moran Jul 21 2007, 08:33 AM |
| Last Night's Training: Chest, Biceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Barbell Flat Bench: 1 230x12 2 245x10 3 265x6 4 135x12 (rest-pause set) Cable Cross-overs: 1 50lbs per sidex15 2 60lbs per sidex12 3 70lbs per sidex10 Incline Dumbell Flye: 1 45x15 2 45x12 3 50x10 Weighted Dips: 1 45lbsx15 2 70lbsx12 3 90lbsx10 Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Standing Preacher Curls w/EZ Bar: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 4 drop to 20lbs Dumbell and rep-out Standing One-Arm Dumbell Curls: 1 30x12 2 35x10 3 35x8 Abs - Hanging Leg Rasies and Decline Bench Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had a great workout and really pushed myself today. |
| Posted by: Robert Moran Jul 23 2007, 08:40 AM |
| Last Night's Training: Back & Triceps: Set# Lbs x Reps Back: Wide-Grip Pulldowns: Warm-up set 80x15 1 150x12 2 170x10 3 190x8 Barbell Deadlifts: 1 225x12 2 275x10 3 315x6 4 365x4 Seated Cable Rows: 1 130x12 2 150x10 3 160x8 T-Bar Rows (Machine): 1 2 platesx15 2 3 platesx12 3 3.5 platesx10 Close Grip Pulldowns: 1 120x15 supersetted with Close Grip Pull-ups 2 130x12 supersetted with Close Grip Pull-ups 3 140x10 supersetted with Close Grip Pull-ups Triceps: EZ-Bar Cable Pressdowns: 1 70x15 2 80x12 3 90x8 EZ-Bar Skull Crushers: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 4 Drop set to 50x15 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: On tap for tonight: Quads, Hams & Calves....it's go time baby! |
| Posted by: Robert Moran Jul 24 2007, 05:30 PM |
| Last Night's Training: Quads & Hams: Set# Lbs x Reps Quads: Leg Extensions to warm-up: Warm-up sets 50x20 60x15 70x12 Barbell Squats: 1 225x15 2 265x12 3 315x10 4 335x8 Leg Press: 1 6 plates per sidex20 2 8 plates per sidex15 super setted with Squat Machine 2 plates x15 3 9 plates per sidex12 super setted with Squat Machine 2 plates x15 4 Squat Machine 2 plates x15 Hams: Seated Leg Curl 1 80x15 2 100x15 3 120x12 Stiff Legged Deadlifts: 1 135x15 2 145x12 3 195x10 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had a pretty good leg workout. I was able to move at a pretty brisk pace. I am making good progress on the weights and had really good energy today in the gym. On tap for tonight: Chest and Biceps |
| Posted by: Robert Moran Jul 25 2007, 03:26 PM |
| Last Night's Training: Chest, Biceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Flat Dumbell Press: 1 100x12 2 115x10 3 125x6 4 100x12 Cable Cross-overs: 1 50lbs per sidex15 2 60lbs per sidex12 3 70lbs per sidex10 4 60lbs per sidex15 Flat Bench Dumbell Flye: 1 40x15 2 45x15 3 45x15 Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Seated on Arm Preach Curls on machine: 1 20x15 2 25sidex12 3 30x8 Seated Incline Dumbell Curls: 1 35x12 2 35x10 3 40x8 Abs - Hanging Leg Rasies and Decline Bench Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Sick chest workout today. Intensity was really kicked up a noch. I am geting to the gym later and later these days but it hasn't affected my motivation or drive once I do get there. On Tap 2Nite - Back and Triceps |
| Posted by: Vaporize Jul 26 2007, 05:21 AM |
| Hey man great journal, just a got a quick question for ya. How long do your workouts take on average, there are a lot of exercises on there! Good luck, keep training its doing great. |
| Posted by: Robert Moran Jul 27 2007, 01:02 PM |
| Last Night's Training: Back & Abs: Set# Lbs x Reps Back: Wide-Grip Pull-ups: Warm-up set BWx15 1 w/25x15 2 35x15 3 45x8 4 BWx10 Barbell Deadlifts: 1 135x15 2 225x12 3 315x10 4 375x4 !clean reps! Seated Cable Rows (narrow grip-underhanded): 1 130x12 2 150x10 3 160x8 Dumbell Rows: 1 95x12 supersetted w/underhanded barbell rows 95x15 2 95x12 supersetted w/underhanded barbell rows 95x15 3 100x10 supersetted w/underhanded barbell rows 95x15 Abs: Hanging Leg Rasises - 3 sets Weighted Machine Crunches - 3 sets Cardio - None Notes - Sick back workout. Weights felt really good today. __________________ |
| Posted by: Robert Moran Jul 31 2007, 07:58 PM |
| AM Cardio - 30 minutes @ 2 incline on treadmil folloed by some abs PM workout: Chest, Triceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Flat Dumbell Press: 1 105x10 2 115x8 3 125x6 Incline Bench Dumbell Flye: 1 35x15 2 35x15 3 35x12 Pec Deck Flye 1 105x15 2 120x10 3 120x10 w/2 second hold @ peak Triceps: V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 EZ-Bar Skull Crushers on Incline Bench: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 Standing One Arm Behind The head Extentions: 1 30x10 2 35x8 3 35x6 Notes: Back to the grind of the AM cardio. Come to think of it, I really kind of missed it. The morning cardio just flows better with my routine and it doesn't effect my evening weight training in the least bit. I am really liking the Primal NO2 I have been taking pre-workout. The pumps are great, energy is great and the vascularity is really something special. |
| Posted by: Robert Moran Aug 2 2007, 08:49 AM |
| Note: This workout was done in first thing in the morning as a result of me having plans that conflicted with my usual gym time. Part of me thinks that one day I will switch to AM workouts, which is just fine with me. I always seem to get in some really good workouts at this time but for now, I will stick with lifting in the PM....except for today Shoulders Set# Lbs x Reps Shoulders: Standing Clean & Press Warm-up barx20 1 95x15 2 115x12 3 135x10 4 135x6 Leaning Lateral Raise w/dumbells 1 25x20 2 30x12 3 30x12 Standing Bent Over Raises 1 30x15 2 35x12 3 35x10 SUPERSET - Cable Front Raises w/Barbell Upright Rows 1 20x10 w/65x12 2 25x8 w/75x10 3 25x6 w/75x10 Cardio - 20 minutes of HIT Cardio (inc. 10 - 1 minute sprints) |
| Posted by: Robert Moran Aug 10 2007, 07:33 AM |
| Just wanted to let everyone know I am still here and still training hard. I was thinking about this thread and I will take a couple of pages from the Derek and Marc books and really try to amp up this thread's contents. In the near future, I am going to work with Derek on an off season mass building program (I have grown to HATE the term "bulking" b/c it tends to put me in the mindset that I can eat anything I want in mass quantities). This is first time I have really enlisted anyone's help other than my own to create a diet (other than the Cut Diet). I am not sure what Derek has planned but I am so psyched to get the chance to work with him and I am even more excited to see the results! |
| Posted by: Robert Moran Aug 10 2007, 07:56 AM | ||
I am usually there from about an 1 1/2 hours to 2 hours MAX. The two hour days often include cardio/abs. |
| Posted by: Robert Moran Aug 13 2007, 01:13 PM |
| Monday 8/13 Meals: Meal 1: 6 egg whites 2 oz lean london broil 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 3 oz Chicken Breast 3 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 13 2007, 01:14 PM |
| 2 more videos from my Pro Card winning show: http://www.youtube.com/watch?v=BiwqyTubD6Q http://www.youtube.com/watch?v=_wdNmhOkPUE |
| Posted by: rich_55 Aug 13 2007, 03:54 PM |
| Staying low carb postcontest huh? Nice videos and certainly a respectable win. |
| Posted by: Robert Moran Aug 14 2007, 07:30 AM |
| Tuesday 8/14 - proposed meals Meals: Meal 1: 2 scoops Substance WPI 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz grilled chicken 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 14 2007, 07:32 AM |
| Last night's workout: Started my tri-phase training last night. This program will fit into my schedule perfectly over the next couple of weeks. The volume, in terms of number of exrecises is a little less than what I am used to doing but it will be great for shocking the body. With the increased number of sets, coupled with heavy weights and combining body parts on certain days, I really think this program will be very good for shocking my body. The major differences for me is the 4 day split. I traditionally seperate my shoulder and chest days. Also, I usually do traps with shoulders. This program throws in traps with back and has shoulders following chest in it's first couple of weeks. I can't wait to see how I am feeling after the first couple of weeks. I really think this is going to be an ideal training program. Chest: Flat Bench Barbell Warm-up - 135x12 1 225x10 2 275x8 3 315x6 Incline Dumbell Press 1 80x10 2 90x8 3 100x6 4 110x4 (I know the first week doesn't call for this but I was IN THE ZONE) Dips: 1 BW+25x10 2 BW+45x8 3 BW+90x6 Dumbell Shoulder Press 1 80x10 2 90x8 3 100x6 Dumbell Lateral Raise 1 30x10 2 35x8 3 40x6 Notes: Since it was the first day of a new routine, I am expecting to be a bit sore, simply becuase of the new combo of exercises. I am looking forward to the rest of the week so I can really sink my teeth into this new program. |
| Posted by: Robert Moran Aug 16 2007, 07:40 AM |
| Proposed Meals on 8/16/07 Meals: Meal 1: 2 scoops Substance WPI 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz grilled chicken 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 16 2007, 08:03 AM |
| Last night's workout (8/15/07) Back and Traps Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x10 315x10 365x6 Pull-ups BWx10 BW+25x8 BW+45x6 Cybex Pulldown Machine 180x10 (hold for 2 count at the bottom) 180x10 (hold for 2 count at the bottom) 180x8 (hold for 2 count at the bottom) Smith Machine Bent Over Rows 135x10 155x8 155x8 Traps: Rear Shrugs on Smith Machine 225x15 315x10 365x8 Standing Dumbell Shrugs 115 per sidex10 125 per sidex8 135 per sidex8 Notes: It has been a real mental struggle for me to work increased hours and keep to my routine but I continue to push through. The tri-sphase training at this time is a little less volume than I am used to but the comming weeks i'm sure will be different. The most important thing for me in the comming weeks (where my schedule will get insaine) is to keep my diet in tact as best as possible. The best way for me to do this is to plan ahead. If I can keep my food in check, the rest will follow. I have always said that your performance in challenging situations is what defines you. |
| Posted by: Robert Moran Aug 19 2007, 01:55 PM |
| Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Standing Preacher Curls w/EZ Bar: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 4 drop to 20lbs Dumbell and rep-out Standing One-Arm Dumbell Curls: 1 30x12 2 35x10 3 35x8 Triceps: EZ-Bar Cable Pressdowns: 1 70x15 2 80x12 3 90x8 EZ-Bar Skull Crushers: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 4 Drop set to 50x15 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Crazy pump today. I really have gotten my diet on track this week and I think the combo of getting some good sleep and even better nutrition has really put me in a good place. Primal NO2 has been producing for me. I really enjoy the pumps and vascularity I am getting from it. I actually am looking forward to my dosing (pre-workout) each day since I really am enjoying the taste as well. |
| Posted by: Robert Moran Aug 21 2007, 07:38 AM |
| Meals: Monday 8/20 Meal 1: 8 egg whites 1 whole egg 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 21 2007, 07:39 AM |
| On tap for 2nite's training: Quads, Hams and Calves! Yeah man! |
| Posted by: Robert Moran Aug 23 2007, 07:17 AM |
| Wednesday 8/22 Meals: Meal 1: 8 egg whites 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 23 2007, 07:18 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set Barx15 1 225x15 2 275x12 3 315x9 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 130x15 2 140x12 3 150x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Barbell Stiff Legged Deadlift: 1 135x15 2 205x12 3 225x10 Calves: Toes Raises on Leg Press supersetted with Standing Calf Raises (bodyweight) Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out! |
| Posted by: Robert Moran Sep 17 2007, 10:35 AM |
| Monday 9/17 Meals: Meal 1: 2 Scoops 100% Whey 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 3 oz Chicken Breast 3 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Sep 17 2007, 10:37 AM |
| Today's morning workout: I opted for a nice morning workout at our brand new fitness facility at work. I brought along my shaker filled with 1 scoop of Primal EAA and 6 scoops of Xtend. I ended up getting in a good workout and I intend of keeping some sort of morning routine in my workout schedule, even if it consists of light cardio and minor bodyparts like abs and forearms. Shoulders: Seated Dumbell Press w/ standing cable press Warm-up - 45lb per sidex12 w/30lb per side 1 60lb per sidex12 w/30lb per side 2 70lb per sidex10 w/40lb per side 3 75lb per sidex10 w/50lb per side Cable Side Lateral w/Barbell Upright Rows 1 20x15 w/65x12 2 30x12 w/70x12 3 30x12 wx75x10 Reverse Peck Deck Flyes: 1 80x15 2 100x12 3 110x12 Notes:Great morning workout. Not the hardest or heaviest I will go but it was a nice workout none the less. |
| Posted by: Robert Moran Sep 20 2007, 08:51 AM |
| Last night's workout (9/20/07) Back and Biceps Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x10 315x10 365x6 375x3 Pull-ups BWx10 BW+25x8 BW+35x6 T-Bar Rows 90x10 135x8 160x6 Dumbell Rows 90x10 100x8 110x8 Seated Close Grip Rows 130x12 150x10 170x8 Biceps: Standing One-Arm Dumbell Curls 30x12 35x12 40x8 Seated Preacher Curl Bar+40x10 Bar+50x10 Bar+60x6 Standing Barbell Curls w/straight bar 65x12 75x10 85x8 Notes: All in all it was an awesome workout. On the 3rd set of deadlifts, I hit the zone. I have no doubts it was the combo of good nutrition and that extra 1/2 a scoop of Primal NO2 I took before my workout. That stuff gets me so amped and the back pumps I had last night were out of control. |
| Posted by: Robert Moran Sep 25 2007, 08:40 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set 135x15 1 225x15 2 315x12 3 365x7 Front Squats 1 135x15 2 155x12 3 185x10 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 80x15 2 90x12 3 100x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Standing Leg Curl Machine: 1 40x15 2 50x12 3 60x10 Calves: Angled Calf Raise Machine Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: What a pump! It was one of those special days in the gym where everything feels just a bit lighter than it normally does. It was the obvious combo of good supplimentation, good nutrition and good rest. |
| Posted by: Robert Moran Sep 25 2007, 08:45 AM |
| This morning's training: I opted to move today's training due to a commitment I made during my normal time that I set aside to train after work. It is a very easy adjustment for me to train in the mornnig before work. Just a little Dialene 4 and I am ready to go! Shoulders, Traps & Abs Shoulders: Standing Barbell Clean & Press: Warm-up set Barx15 1 95x12 2 105x10 3 135x6 Seated Dumbell Arnold Press 1 50x12 2 60x10 3 70x8 Standing Dumbell Lateral Raises: 1 30x15 2 35x12 3 40x8 Reverse Peck Deck Flyes: 1 60x15 2 75x12 3 80x8 Traps: Rear Shrugs on Smith Machine 225x15 315x10 365x8 Standing Dumbell Shrugs 115 per sidex10 125 per sidex8 135 per sidex8 Abs: Hanging Leg Raises Swiss Ball Crunches |
| Posted by: Robert Moran Sep 26 2007, 10:01 AM |
| Today's morning workout 9/26 Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x10 315x10 315x10 Wide Grip Pull-ups BWx15 BWx10 BWx10 Barbell Underhanded Rows 135x12 150x10 170x10 Machine Rows (outside grip) 90x10 120x8 140x8 Lat Pulldown Machine 130x12 150x10 170x8 Cardio - 20 minutes low impact cardio on the treadmill I lifted at the fitness facility at work today, so i worked with what was there and got a pretty good workout out of it. Dialene 4 has been the perfect partner in my morning workouts. I have used so many stims that just hit you hard in the morning, especially when taken on an empty stomach. The slow-release of Dialne 4 has been a really welcome edition to my current suppliment regemine __________________ |
| Posted by: Robert Moran Oct 1 2007, 01:49 PM |
| 9/28/07 Set Weight x Reps Chest: Incline Bench - Smith Machine Warm-up 135x15 1 225x10 2 255x8 3 275x6 Flat Bench Dumbell 1 90x15 2 110x8 3 120x6 Decline Dumbell Press 1 70x12 2 80x10 3 90x6 Flat Bench Dumbell Flyes 1 35x12 2 40x10 3 40x10 Biceps: Standing Barbell Curls 1 65x15 2 85x10 3 90x8 Standing Preacher One-Arm Preacher Curls 1 30x12 2 35x10 3 40x8 Standing straight-bar Cable Curls 1 60x12 2 70x10 3 80x8 Triceps: Flat Bench Close Grib Bench Press 1 135x12 2 145x10 3 155x8 Camered Bar Cable Pressdown 1 70x14 2 80x10 3 90x8 Bent Over Dumbell Kickbacks 1 30x12 2 30x10 3 30x10 |
| Posted by: Robert Moran Oct 1 2007, 01:52 PM |
| October 1 AM - Cardio and Abs Cardio - 30 Minutes on a 3 incline on a treadmill On-tap for 2nite: Shoulders, Traps & Forearms |
| Posted by: rich_55 Oct 1 2007, 02:16 PM |
| How is your progress coming along and what show are you doing for your WNBF debut? |
| Posted by: Robert Moran Oct 5 2007, 09:22 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set 135x15 1 225x15 2 315x12 3 370x7 Front Squats 1 135x15 2 155x12 3 185x10 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 80x15 2 100x12 3 120x8 Hams - Barbell Stiff Legged Deadlifts 1 145x15 2 195x12 3 215x8 Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Calves: Leg Press Calf Raises Seated Calf Rasies |
| Posted by: Robert Moran Oct 5 2007, 09:23 AM |
| PM Workout - 10/3 Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x12 315x10 365x4 Seated Hammer Strength Machine - inside grip 90 per sidex12 135 per sidex10 180 per side x8 225 per sidex4 Machine Rows (outside grip) 90x10 120x8 140x8 Lat Pulldown Machine 90 per sidex12 135 per sidex10 180 per side x8 Dumbell Rows 95x12 105x10 115x8 Lat Pulldowns 130x12 150x10 170x8 Biceps - TRI SET Standing Barbell Curlx10 Seated Hi-curl Bicep Machinex10 Seated Preacher Machinex10 Hammer curls x 3 sets Cardio - 20 minutes low impact cardio on the treadmill Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended! I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite! |
| Posted by: Robert Moran Oct 9 2007, 10:46 AM |
| PM Workout - 10/3 Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x12 315x10 365x4 Seated Hammer Strength Machine - inside grip 90 per sidex12 135 per sidex10 180 per side x8 225 per sidex4 Machine Rows (outside grip) 90x10 120x8 140x8 Lat Pulldown Machine 90 per sidex12 135 per sidex10 180 per side x8 Dumbell Rows 95x12 105x10 115x8 Lat Pulldowns 130x12 150x10 170x8 Biceps - TRI SET Standing Barbell Curlx10 Seated Hi-curl Bicep Machinex10 Seated Preacher Machinex10 Hammer curls x 3 sets Cardio - 20 minutes low impact cardio on the treadmill Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended! I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite! |
| Posted by: Robert Moran Oct 9 2007, 10:50 AM |
| Workout - 10/5 AM - 25 Minutes Low impact cardio on treadmill and light ab work PM - Chest and Triceps Chest Flat Bench Barbell 135 - warm-upx15 225x12 275x10 315x6 Incline Dumbell Press 90x12 100x8 100x8 75x12 Incline Dumbell Flyes 30x12 35x10 35x10 Cable Crossovers 40x15 50x12 60x10 w/2 second hold at peak contraction Weighted Dips BW+25x15 BW+45x12 BW+45x12 Triceps Rope Pressdown 55x12 65x10 70x6 Seated Dumbell Overhead Press 65x15 75x12 85x10 V-Bar Pressdown 65x12 75x10 85x8 drop set to 50x10 Another awesome workout. I was able to get to the gym a little earlier than normal today, but that didn't throw me off one bit. It wasn't too crowded around the gym so I really didn't have to opportunity to be spotted when I need it, so I aired a little on the conservative side, especially with the bench exercisies. |
| Posted by: Robert Moran Oct 9 2007, 10:50 AM |
| 10/7 - OFF 10/8 - Quads, Hams & Calves: Quads, Hams & Calves Set# Lbs x Reps Quads: Seated Leg Extensions: 1 80x15 2 100x12 3 120x8 Barbell Squats: 1 225x15 2 315x12 3 365x10 Front Squats 1 135x15 2 155x12 3 185x10 Leg Press supersetted with Smith Machine Front Squats 1 6 plates per sidex20 w/135x10 2 7 plates per sidex15 w/135x10 3 8 plates per sidex12 w/135x10 Hams - Seated Leg Curls 1 80x15 2 x12 3 215x8 Lying Leg Curls: 1 90x20 2 110x15 3 120x12 Calves: Leg Press Calf Raises Standing Calf Rasies on Smith Machine 10/9 Today is the first day of my tri-phase training program. On tap for this evening's workout is Chest and Shoulders. I can't wait to begin this specialized program and really take advantage of this in order to help grow and make those weak points a little less weaker! The suppliments I am using will not change much. I will keep using what I have been using in addition to keeping the same suppliment schedule. I am currently using the following suppliments: Scivation Xtend - old school grape baby! Primaforce Beta Alanine Primaforce Glutamine Primaforce Primal NO2 Scivation Primal EAA Multi-vitamin Scivation Sesamin Scivation Anagen Scivation Fenotest Scivation Dialene 4 - before morning cardio ONLY Whey Proten Powder I will post diet info shortly! |
| Posted by: Robert Moran Oct 10 2007, 08:20 AM |
| Triphase Traning - Day 1 - 10/9 Chest and Shoulders: Chest: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 315x6 Incline Dumbell Press 1 90x10 2 100x8 3 110x6 Dips on paralell bars 1 BW+45x10 2 BW+90x8 3 BW+90x8 Shoulders: Seated Dumbell Press 1 70x10 2 80x8 3 85x6 Dumbell Lateral Raise 1 35x10 2 40x8 3 40x8 This was a great first day of the Tri-Phase plan. It seemed like a really good start to a very well thought out program. It was a very quick day compared to my other workouts but it was only 3 sets per exercise and that will change next week when I step it up to 4 sets. |
| Posted by: Robert Moran Oct 11 2007, 09:33 AM |
| 10/10 - tri phase day 2 Back and Traps Back: Rack Deadlifts warmup 135x12 1 315x10 2 405x8 3 415x6 Wide-Grip Pull-ups 1 BW+25x10 2 BW+35x10 3 BW+45x6 Barbell Bent-Over Rows 1 145x10 2 185x8 3 225x6 Traps Wide-Grip Barbell Shrugs 1 315x10 2 315x8 3 365x6 Dumbell Shrugs 1 120x10 2 130x10 3 135x10 Another great workout. I had really good intensity from start to finish and I am really loving the tri-phase program and I am only 2 days in! Meals - 10/10 With Morning Cardio - 6 scoops Xtend 1 scoop Primal EAA 1 scoop Beta Alanine Meal 1 - 2 scoops whey Protein 3/4 cup Oats 12 Almonds Meal 2 - 2 scoops whey Protein 1/2 cup Oats 12 Almonds Meal 3 - 6 oz Grilled Chicken Breast 1 cup Broccoli 12 Almonds Preworkout - 2 scoops Primaforce NO2 During Workout - 6 scoops Xtend 1 scoop Primal EAA 1 scoop Beta Alanine Afterworkout (Meal 4 tecnically) 6 oz Grilled Chicken Breast 1 cup Broccoli 12 Almonds Meal 5 - 2 scoops whey Protein 2 cups of Skim Milk 12 Almonds 10/11 - Morning Cardio - 37 minutes of Low Impact Cardio on Treadmill Abs: Hanging Leg Raises 3 sets Cable Crunches 3 sets Decline Sit-ups 3 sets |
| Posted by: Robert Moran Oct 11 2007, 09:38 AM | ||
I am progressing nicely so far since my show. I am not sure which show will be my pro debut but i am looking at making it the Nancy Andrews should, which is held in Massacheusets in the middle of May. That seems like a good one to do timing-wise and I have heard really positive things from former competitors in regards to that show. |
| Posted by: Big_Ben Oct 11 2007, 10:32 AM |
| Nice lifts Rob, and great log. Good luck in Mass, any updated photos? |
| Posted by: Robert Moran Oct 15 2007, 09:14 AM |
| 10/12/07 PM workout: Quads and Hams - Tri-phase style Quads & Hams : Barbell Squat warm-up: 135x15 1 315x10 2 365x8 3 385x6 Stiff Legged Deadlift 1 185x10 2 205x8 3 215x6 Leg Extentions 1 90x10 2 110x8 3 120x6 Lying Leg Curls 1 90x10 2 110x8 3 120x8 Mid-day Workout - 10/13 Arms & Calves Biceps and Triceps: Standing Barbell Curls 1 95x10 2 105x8 3 115x6 Close Grip Flat Bench Barbell Presses 1 145x10 2 185x8 3 205x6 Seated Dumbell Curl 1 35x10 2 35x8 3 40x6 Incline Skull Crushers 1 35per sidex10 2 45per sidex8 3 55per sidex6 Standing EZ-bar cable curl 1 80x10 2 100x8 3 120x6 V-Bar Pressdown 1 85x10 2 105x8 3 105x6 Calves Standing Calf Raise on Smith Machine x 3 sets Seated Calf Raise x 3 sets Notes: I am really happy with the strength I am gaining so far. The first week of the tri-phase program is in the book and it couldn't have gone better. Now it is time to attack those extra sets that will be added this week according to the protocals of the Tri-phase program. Here we go! Morning Cardio 10/15/07 AM Low Impact Cardio - 30 minutes on treadmill w/no incline Abs: Hanging Leg Raises Swiss Ball Crunches V-crunches On tap for 2nite: Tri-phase Quads and Hams! |
| Posted by: Robert Moran Oct 24 2007, 08:59 AM |
| Triphase Workout - 10/22 - Week #2 Arms Biceps and Triceps: Standing Barbell Curls 1 95x10 2 105x8 3 115x6 4 115x6 Close Grip Flat Bench Barbell Presses 1 145x10 2 185x8 3 205x6 4 205x6 Standing Preacher Bench - Barbell 1 25per sidex10 2 30per sidex8 3 30per sidex8 4 35per sidex6 Flat Bench Skull Crushers 1 35per sidex10 2 45per sidex8 3 55per sidex6 4 55per sidex6 Seated Alternate Dumbell Curl 1 30x10 2 35x8 3 40x6 4 40x6 V-Bar Pressdown 1 85x10 2 105x8 3 105x6 4 110x6 Well, that is a wrap on tri-phase week #2. This is where the real fun is going to begin! Week #3 will keep the same number of exercises and generally the same number of reps but the number of sets per exercise increases from 4 to 5. This should provide for both a nice challence in addition to some great stimulation for my muscles. 10/20 - OFF 10/21 - OFF 10/22 - Morning Cardio - 33 Minutes on Treadmill - Along with Ab work - Haning Leg Raises, Weighted Rope Crunches and Swiss Ball Crunches On tap for 2nite: Quads and Hams 10/23/07 Tri-phase week #3 PM workout: Quads, Hams - Tri-phase style Quads & Hams : Barbell Squat warm-up: 135x15 1 225x10 2 275x10 3 315x10 4 365x6 5 405x6 (including 2 forced reps) drop set to 225x10 - not in the program but I fell to the peer pressure of my spotter!!! Stiff Legged Deadlift 1 135x10 2 155x8 3 185x6 4 185x6 5 195x6 Leg Press 1 4 plates per sidex20 2 6 plates per sidex15 3 8 plates per sidex10 4 10 plates per sidex10 5 11 plates per sidex8 Leg Extentions 1 90x10 2 110x8 3 120x6 4 120x6 5 130x6 Lying Leg Curls 1 90x10 2 110x8 3 120x8 4 130x6 5 130x6 Notes: It's days like these that I wish my gym wasn't down 3 flights of stairs. The trip up those stairs on a leg day like this is like climbing Mt. Everest. Another great tri-phase workout today. The addition of the 5th set tacked on a little extra time in the end but it was well worth it. I definitly milked those 90 seconds in between sets. I used every last second to recover, regroup and get my mind focused for another intense set. It was really great to run into a really good friend of mine at the gym last night. His name is Alex but like everyone at the gym, I have a nickname for him. His is Diese On Top (D.O.T.). He has a massive upper body but weak ass legs. My training sessions with him are always rediculiously intense. The way we feed off each other's energy is just insane. I hadn't seen him in a while and he joined me for a couple sets of legs and for the ones he didn't join me in, he shouted me out from the other side of the gym just to piss me off in the middle of my sets. Great Stuff! 10/23/07 AM Cardio - 33 Minutes on the Treadmill Followed by Calves - Leg Press Toe Raises x 5 sets and Dumbell One Legged Calf Raises x 5 sets On Tap for 2nite: Chest and Shoulders - Tri-phase Style!!! Triphase Traning - 10/24 Chest and Shoulders: Chest: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 275x8 4 295x6 5 315x6 Incline Barbell Smith Machine Press 1 135x10 2 185x8 3 185x8 4 195x6 5 195x6 Dips on paralell bars 1 BWx10 2 BW+25x10 3 BW+35x8 4 BW+45x8 5 BW+45x6 Shoulders: Seated Dumbell Press 1 45x10 2 55x8 3 60x8 4 65x6 5 65x6 Dumbell Lateral Raise 1 30x10 2 30x10 3 35x8 4 35x8 5 40x8 Notes: Freakin killer workout. I have developed an absolute HATE for Chest and Shoulders and that's the best part! Not only are my shoulders fried by the time I hit them, at the end of the workout they are completly toasted to the point of not wanting to raise my arms or carry my gym bag out of the gym. Thank g-d for the shoulder strap on my bag. This will be the last week of this combo as the Tri-Phase training goes into the Second Phase of workouts next week. 10/24 - AM Cardio - 33 Minutes on Treadmill. Just for fun I threw in 5 1-minute sprints just to make things interesting. I was very happy with my stamina on these, even though you could wring about a gallon of sweat out of my t-shirt by the time my cardio session was over. I sipped on my usual 6 scoops of Xtend during my treadmil work. |
| Posted by: rich_55 Oct 24 2007, 09:23 AM | ||||
Nice, I met Nancy a while back and she is a really nice woman. Her quads are crazy!  I'm sure she does a very nice job. Keep up the good work Rob!!You peaked my interest in trying tri-sets on biceps. I just did some insane giant sets for legs and loved it! Only a once in a while deal, but certainly a good shock. |
| Posted by: Robert Moran Dec 7 2007, 04:00 PM |
| 12/3 - Last Night's Workout: Triphase Training - Week #9 (Final Week) - Phase #3 Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine Squats warm-up#1 135x15 warm-up#2 225x10 1 405x8 2 405x8 Stiff Leg Deadlift 1 295x8 2 295x8 Seated Calf Raise 1 250x8 2 250x8 DB Flat Bench Press 1 135x8 2 140x8 Bent Over Row 1 235x8 2 245x6 Military Press 1 165x8 2 195x6 Barbell Shrug 1 425x8 2 435x6 Close Grip Bench 1 245x8 2 245x8 Barbell Curl 1 115x8 2 125x6 Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack! --------------------------------------------- Last Night's training - Tri-phase Week #9 - Phase #3 12/4/07 Weak Point Training: Shoulders and Hams: Seated Barbell Shoulder Press warm up x 15 1 135x15 2 185x8 3 205x6 drop to 95x15 Rear Delt Flyes on Peck Deck 1 115x15 2 135x12 3 150x10 drop to 100x10 Dumbell Lateral Raise 1 35x12 2 40x10 3 45x8 4 45x8 drop to 35x10, 25x8 Smith Machine Behind The Back Shrugs 1 315x15 2 405x12 3 455x10 Seated Dumbell Shrugs 1 120x15 2 130x10 3 130x10 Hams: Standing Hamstrong Curl - 4 sets Seated Hamstring Curl - 4 sets Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training. During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water. ---------------------------------------- 12/5 - AM Cardio for 30 minutes on treadmill 12/6 - AM Cardio for 34 minutes on treadmill On tap for 2nite: - Triphase Training Week #7 - Workout B Workout B (Wed) Leg Press 2x6-10 Lying Leg Curl 2x6-10 Standing Calf Raise 2x6-10 Incline Press 2x6-10 Rack Pull-ups 2x6-10 DB Side Lateral 2x6-10 DB Shrug 2x6-10 Skull Crusher 2x6-10 DB Curl 2x6-10 And what's in my shaker? Green Apple Xtend of course! This stuff is straight candy! ------------------------------------------- Last Night's Training: Triphase Training - Week #9 - Phase #3 Fullbody Workout B Leg Press warm up - 3 plates per side 1 10 plates per side x10 2 10 plates per side x10 Lying Leg Curl 1 130x10 2 140x10 Standing Calf Raise 1 430x10 2 430x10 Incline Press 1 275x10 2 275x10 Rack Pull-ups 1 BW+70x10 2 BW+70x10 DB Side Lateral 1 40x10 2 40x10 DB Shrug 1 150x10 2 150x10 Skull Crusher w/EZ-Bar 1 125x10 2 125x10 DB Curl 1 50x10 2 50x10 Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff! ----------------------------------- |
| Posted by: Robert Moran Dec 28 2007, 10:32 AM |
| Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Scivation Anagen Primaforce Beta Alanine Scivation Fenotest Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin and if cold meds count as suppliments - I am mega dosing them too! --------------------------------------------------------------- 12/15 - Back on track baby!!! Back and Biceps: Back: T-Bar Row 1 warm-up set - 45x15 1 3 platesx12 2 4 platesx10 3 4.5 platesx8 4 4.5 platesx6 drop to 2 platesx15 Barbell Rows on Smith Machine 1 225x12 2 275x10 3 315x6 Norton Pull-ups (Rack Pull-ups) 1 BWx20 2 BW+70x12 3 BW+80x10 drop to BWx10 Close Grip Pulldowns 1 160x12 2 170x10 3 180x8 Wide-grip Pull Downs 1 170x12 2 190x10 3 210x6 drop to 140x10 Barbell Deadlifts 1 225x10 2 315x8 3 405x2 drop to 225x10 Biceps - Done as Tri Set Barbell Curls 3x10 Preacher Machine Curls 3x10 Dumbell Curls 3x10 Notes: I wasn't planning on working out today but motivation hit me like a freight train and I just went with it. The first thing I noticed was the extreme fatigue. i felt like I was gasping for air in between sets which definitly tells my that my body is still fighting off this cold. I really felt the fatigue on the exercises that take the most out of me, such as deadlifts. As soon as I am 100% you can sure as hell count on some masstive PR's comming through! -------------------------------------------------------- |
| Posted by: Robert Moran Dec 28 2007, 10:35 AM |
| Monday - 12/17 Chest and Triceps: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 315x6 drop to 225x10 rest pause set Flat Bench Dumbell Flye 1 40x12 2 50x10 3 60x10 Incline Bench Press 1 135x15 2 185x10 3 225x6 drop to 135x10 rest pause set Incline Dumbell Flyes 1 35x10 2 40x10 3 45x10 Decline Bench Barbell Press 1 225x10 2 195x12 3 175x15 Triceps: Done as a tri-set - no pun intended! 1 Incline Skull Crushers x10 2 V-Bar Pressdown x10 3 One Arm Overhead Dumbell Extention x10 ------------------------------------------------- 12/18 Tuesday - OFF 12/19 Wednesday - PM Workout Quads and Hams Quads: Front Barbell Squats warm-up 135x15 1 225x15 2 275x10 3 315x6 Barbell Squats 1 225x15 2 315x10 3 365x8 4 405x5 Hack Squats 1 3 plates per sidex15 2 4 plates per sidex10 3 4.5 plates per sidex10 Seated Leg Extentions 1 120x15 2 140x12 3 150x10 Hams: Stiff Legged Dead Lifts 1 225x12 2 225x10 3 275x8 Seated Leg Curls 1 120x12 2 140x10 3 150x10 ---------------------------------------------- |
| Posted by: Robert Moran Dec 28 2007, 10:46 AM |
| 12/20 - OFF 12/21 - 30 Minutes of LI cardio done post-workout on Treadmill Shoulders: Seated Smith Machine Shoulder Press warm-up 135x10 1 175x12 2 195x10 3 225x10 drop to 135x10 Standing Dumbell Front Raise 1 30x12 2 40x10 3 50x10 Standing Dumbell Lateral Raises 1 30x10 2 35x10 3 40x10 drop to 30x10 and then 20x10 Rear Delts on Reverse Pec Deck 1 120x15 2 140x12 3 150x10 drop to 80x15 Shrugs: Barbell Shrugs x4sets Rear Barell Shrugs x4sets Calves: Standing Calf Raise on Smith Machine Seated Calf Raises followed by extra reps on smith machine Notes: What a freakin workout! My shoulders were taxes by the second exercise. I am still a little bit winded from fighting through that nasty cold but I am back on track. Will be doing a bit of traveling in the next week so I will update my info as much as I can. In the meantime - keep hittin' it HARD. ------------- On tap for tomorrow: Back, Biceps and Forearms |
| Posted by: Robert Moran Dec 28 2007, 10:49 AM |
| 12/24 ? AM Workout at Pivotal Fitness in SC 8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout Warm-up ? 10 minutes walking on Treadmill Quads and Hams Quads: Barbell Squat: Warm-up #1 135x15 Warm-up #2 135x15 ? close stance 1 225x15 2 315x12 3 405x10 drop to 225x10 4 135x15 ? wide stance followed by 135x15 ? close stance Leg Press 1 6 plates per side x15 2 8 plates per side x12 3 10 plates per side x12 4 11 plates per side x10 Seated Leg Extension super-setted with Seated Leg Press (Life Fitness Machine) 1 100x15 super-setted with 210x10 2 120x12 super-setted with 210x10 3 140x10 super-setted with 210x10 Hams: Lying Leg Curl ? feet close together 1 80x15 2 100x12 3 120x10 4 130x10 Seated Leg Curl 1 110x15 2 120x12 3 140x10 drop to 100x10 drop to 70x10 (holding for a 2 count) Notes: It was another ridiculous leg workout today. It took a couple of minutes longer for my knees to warm-up today but when they did, it was ON! My quads were fully pumped by the time I finished Squatting. Or maybe it had something to do with the Vasocharge dose I took right before I hit the gym. I love that stuff and it really forces me to hit the ground running and have an awesome workout. I had the opportunity to workout at a great gym in Charleston, SC and I was able to use a couple of machines that I don?t normally use. I tend to notice that even if the machine is the same type or brand even as what I normally use, the small differences really can shock the muscle. All machines age at different rates depending on upkeep and frequency of use and these machines were just what the doctor ordered. And of course, I was rockin my Team Scivation T-shirt to the fullest! ------------------------------------------------- 12/26 AM Workout at Pivotal Fitness in SC 8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout Warm-up 10 minutes walking on Treadmill Chest, Shoulders and Triceps Chest: Barbell Incline Press: warm-up 135x10 1 225x10 2 245x8 3 275x6 4 225x10 drop to 135x10 Hammer Strength Flat Bench with Hammer Strength Wide Chest Machine 1 180x12, 180x12 2 230x10, 180x10 3 270x8, 180x8 Standing Cable Crossovers 1 50x12 2 60x10 3 60x10 4 65x8 Shoulders: Hammer Strength Seated Shoulder Press Machine 1 80 per sidex12 2 90per side x10 3 100 per sidex6 4 100 per sidex4 Hammer Strength Seated Lateral Raise Machine 1 25 per sidex15 2 30 per side x12 3 35 per side x10 drop to 25 per side x10 Triceps: Seated Triceps Extention Machine x3 sets Seated Hammer Strength Dip Machinex3 sets Notes: Another awesome workout in SC. Time to get back home and get in the last couple of workouts in what has been one amazing year! Cardio 30 minutes post-workout on treadmill 12/27 - OFF --------------------------------------------------- |
| Posted by: Robert Moran Jan 2 2008, 04:17 PM |
| 12/31 AM Workout - LAST Workout of 2007!!! 8 scoops of Scivation Xtend GRAPE (O.G.) (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout Warm-up : 10 minutes walking on Treadmill Quads and Hams Quads: Barbell Squat: Warm-up #1 135x15 1 225x15 2 315x12 3 405x8 4 455x4 - YEAH BUDDY!!! 4 225x10 pause squats - Thanks big Kurt! Smith Machine Front Squat super-setted with Squat Press Machine 1 4 plates per side x15 2 6 plates per side x12 3 8 plates per side x12 Smith Machine Lunges super-setted with Standing Leg Curl Machine x3 sets Lying Leg Curl Machine 1 100x15 2 120x12 3 140x10 4 150x6 Angled Calf Raise Machine x 3 sets ------------------------------------------------------ On tap for tomorrow: Back, Biceps and Forearms ------------------------------- Current Supplements: Scivation Xtend - Megadose - Apple Is amazing!!! Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin ------------------------------ Current Bodyweight (weighed first thing in the morning): 201lbs ------------------------------- Current Diet Info on 1/1: 3000 Cals today (non-workout day) Total Carbohydrates 285g Total Protein 217g Total Fat 95g Total Calories 2900 approx. --------------------------------- 2nite is looking like CHEST, Shoulders and Traps! My gym was closed yesterday so I am looking forward to my first workout of 2008! |
| Posted by: Robert Moran Jan 9 2008, 12:27 PM |
| Last night's workout: Chest and Traps Chest: Flat Bench Barbell Press warm-up : 135x15 warm-up #2: 135x12 1 225x12 2 275x10 3 315x6 4 315x4 drop to 225x10 Incline Bench Dumbell 1 80x12 2 90x10 3 100x6 4 110x4 drop to 65x10 Dips 1 BWx15 2 BW+45x12 3 BW+90x10 4 BWx10 Standing Cable Crossovers 1 50x15 2 60x12 3 65x1 |