Robbyrh10’s BodyBlog

Went out late last night, had way too much food and wine. Was worth it though

Back Day
4 sets Pulls Ups (4×10-15)
4 sets Pull downs (4×10-15 at 190-220lbs)
4 sets T Bar Row (4×6-12 at 3 plates)
3 sets close grip pulldowns (4 drop sets, no rests between)
3 sets iso row (3×6-8 at 3 plates each side)

Did abs in between each set, except for the last 2.
-10 minutes decent pace on stationary bike

Barbell Bench: 4 sets (last set was 255lbs for 6 reps)

Incline Dumbell: 4 sets (last set was 95lbs each arm for 6 reps)

Incline Dumbell Flys: 4 sets (last set was 45lbs for 12 reps)

Seated Wide Smith machine: 4 sets (Did 4 sets of drop sets)

Skull Crushers: 3 sets

Tricep Pushdown with EZ Curl bar: 3 sets

Seated Tricep Extensions: 4 sets

Abs in between almost all sets.

I was pretty disappointed with the weight I put up today. I totally thought id put up heavier numbers especially since I ate a ton this weekend. Ohhhhhh welllllll……

Ya, so woke up at 4 30am and couldnt go back to sleep. Decided to do some reading and then thought, "shoot, ill do some light legs today."

Squats
-4 sets (4th set was 285lbs for 10 reps)

Leg Press
-4 sets (4th set was 6 plates each side for 12 reps)

Hack Squats
-3 sets (3rd set was only 2 plates each side for 12 reps)

Note: I did abs and calves in between each set of legs.

I didnt really rest at all between sets, yet I felt like I could have gone a lot heavier. Still a pretty good leg day for me even though it was supposed to be day off.

Chest tomorrow. Should be good.

Have a good Sunday night.

I typically am off today, but figure I really need to focus on my arms cuz they lagggggg…….

 Bi’s

-4 sets Preacher Curls

-4 sets Hammer Preacher Single Arm Curls

-4 sets Seated Smith machine Iso Curls

-3 sets Hammer Curls with the rope

 Tri’s

-4 Sets EZ Curl bar pushdowns

-4 Sets Tricep Rope Pushdown (single arm to focus better)

-3 Sets Seated Smith Machine Single Arm Tricep

 My emphasis was more on Bi’s today because I did shoulders yesterday, which hits your tri’s as well.

Yesterday I woke at 4am, then hit the gym at 5am. Pre workout was a ton of BCAAs, Activate Xtreme, and Superpump 250. Please, dont comment on the empty stomach lifting. Its just something I do:)

Barbell Seating Shoulder Press

-4 sets, 10-15 reps (4th set was 165lbs for 10 reps)

-Dumbell Seated Shoulder Press

-4 sets, 8-14 reps (4th set was 80lbs for 8 reps)

-4 sets of Upright Row

-3 sets of Side Raises (Dumbell)

-3 sets of Reverse Pec Deck

-3 sets of Barbell Shoulder shrugs

 Came home, had some BCAAs, followed up immediately with:

-1 cup oats, 1 scoop whey, 1/2 cup cottage cheese, and some splenda.

 Great workout. Hitting arms hard today. Usually Saturdays and Sundays are off days, but I need to hit arms.

 Hope you all have a great weekend!

 Take Care,

Robby

Ok, so being that it is my spring break and all….. i have been drinkin quite a bit. I know thats not something that i would be proud of posting on this site, but i know that you are all understanding individuals. So….. today i went in the gym for a chest day. Didnt really think i was goin to put up any great numbers, but i to my surprise that was not the case.

 Dumbell flat bench

1st set - 70lbs for 15 reps

2nd set- 80lbs for 10 reps

3rd set- 90lbs for 10 reps

4th set- 100lbs for 7 reps unassisted

I was totally pumped, for the most ive done was 100lbs for 5 reps

 Then my spotter left (need one to get the left DB up, shoulder injury that never gets better)

So i moved on to Smith machine Incline

4 sets

last set i had 2 45lb plates on and a 35lb plate. I have never done over 2 45lb plates on each side. I was up 35lbs on each side…. i was ecstatic

Next was seated wide smith press

4 sets of all the same weight.

Finished off with cable flys

4 sets

Wanted to do some abs, but the GF wanted to get some sushi right away….. and i dont argue when it comes to food:)

 Anyways, have a good day

This, along with back, are the days i look forward to the most. Took my GB 45 min pre workout and then my NO Ex 15 min pre.

DB bench press: 4×5-10 (100lbs for 5 reps last set)

DB incline press: 3×6-10 (85lbs for 6 reps last set)

Seated Wide Smith Machine: 3×6-10 (250lbs for 6 reps last set)

Standing Cable flys: 3×10

 I was really happy with my workout today. My shoulder felt really good, so hopefully next chest day i will put up 90lbs on incline. So far im very happy with the results of the Green Bulge. Leg day is next…..not fun  

Took my GB and NO Xplode and then hit the gym for shoulders. Being that i tore my rotator cuff a while back, i have never been able to up my weight all that much. However, today i left the gym pretty damn happy

 DB military 4×8-10 (last set was with 75lbs for 6 reps)

Barbell military 3×8-10 (last set was with 135lbs for 6 reps)

Side raises 4×10

single arm isolated side raises 4×10

reverse flys 3×12

DB shrugs 3×12

 I just got done with my pwo meal and im totally spent. Love Green Bulge so far!

Wow! Last night i had a HUGE cheat meal. It was one for the ages. Was debating on whether to kill the ol’ biceps today. Woke up at 7 45am and decided i needed to lift.

 Best Bicep day ive ever had

-Standing EZ curl bar 4×8-10 (85lbs for 6 reps last set)

-standing DB curl 4×8-10 (45lbs for 6 reps last set)

-standing DB hammer curl 4×8-10 (45lbs for 6 reps last set)

-standing reverse grip EZ curl bar 3×10 (70lbs for 8 last set)

I was very happy after i finished today. Goin back for cardio and abs. Tomorrow is shoulder day……yay

Today was back day. Got outta class at 10 30am and then went home for 2 scoops NO explode. Hit the gym for a solid hour. I left really satisfied and happy.

Pull down 4×8-10 (last set was at 210 lbs)
T Bar 4×6-10 (last set was at 135lbs)
Seated Iso Row 4×8-10 (last set was at 160lbs each arm)

Cant wait for shoulders on Friday!