xbobx's training log

[xbobx]

Staring a new log...got lazy and decided not to keep one. Fractured on the right side of my pelvis, fractured right tibia. So I was out for a while.

Currently
Height: 5'9"
Weight: 182
B/F: ?????
Bench: 275x1
Dead: 320x2
Squat: 405x3

Will put more up when I get back from my workout....

 

[Winter]

How are your injuries now? Are you healed?

 

[xbobx]

xrays i had a few weeks ago came back that i was okay and i was released from the doctor to go back to what i what i was doing before the injuries. I lifted while i was recovering but I kept the weight extremely light with a very high amount of reps....there wasnt really much i could do because of the strain that a lot of the movement put on my side so i pretty much did the same workout 4 days a week...it sucked but it helped me stay active and out of my damn house

 

[xbobx]

4/20/7

Alternating Curls
20*10
30*10
45*10
50*5

Barbell Curls
45*20
65*18
85*8

Hammer Curls
12.5*10
20*10
30*10
40*10

Cable Curls
30*16
50*12
80*3

Incline Curls
15*20
20*15

Crunches
0*100
0*100
6*100

Rope Crunches
35*40
95*25

Side Bends
35*20
35*50

Cardio
Treadmill......#3 incline 4.5mph 15 minutes

adding 5 minutes a day that i do cardio to get myself built up to go for a greater length of time

 

[xbobx]

4/21/7

Side Raises
10*10
15*15
20*12
25*8

Front Raises
10*10
25*10
30*10
40*8

Plate Raises
10*20
25*20
35*20
45*15

Hypers
bw*20 10*15
bw*20 10*15 25*10
10*15 25*10 35*10
35*10 bw*15

Crunches
0*200
0*100

Bar Raises
45*20
65*10
95*8

Shoulder Press
25*20
50*12
70*5

Hammer Curls
25*10
50*6
70*3 (had to use a little swing to get it up...not much tho)


Didnt really want to lift today but had to get it in and tell myself it had to be done.....

 

[xbobx]

4/22/7

Bench
45*25
135*10 (using bands)
135*10
185-10
225*3
225*2 185*5 (using bands)
185*8 135*8 (using bands)

Cable Flyes on swiss ball
15*20
20*10 (stopped bc i fell off the ball)

Crunches
25 only today

Dumbbell Flyes
15*15

Incine Bench
135*10
135*10
135*10

The band I used was high resistance on bench. Didnt have much time to get really much in because I had to work a long day and got to the gym when they opened...so pretty much it sucked bc i couldnt get what i wanted done in....eh oh well

 

[Winter]

How come such high volume on chest?

 

[xbobx]

I love working it and I am trying to do as much as I can with it on the days I train. From how I see with my training I need to do a lot of work on each day to even really grow or accomplish anything. I hit my abs like 4 days a week just so I can try to have those grow. My pecs are something I am trying to work on a lot and I have tried 5x5 and a few other training methods and I saw no gains what-so-ever and it sucks. Doing my chest workouts with such a volume like this is what I have seen to be working for me....kinda odd but it works so i stick with it

 

[xbobx]

4/23/7

Lat Pulldowns
75*25
135*8
135*8
180*5

Wrist rollups (5ft rope)
5*3
10*3
15*2

Pull ups
0*8
0*8

seated rows
90*12
135*8
180*8

side bends
35*30
65*15

vbar pulldowns
75*8
135*8
210*8

shrugs
90*30
180*20
270*15
360*10
450*8

Cardio
only 10 minutes at 5.0 mph and no incline

Went in feeling a lil tried and was drained before I got to the cardio and had to stop it early. Kinda sucks but oh well it will get better

 

[xbobx]

4/24/07
triceps workout but i didnt bring my notebook so no journal for that day

4/25/07

Pullups
10
8

Bent Rows
135*8
135*10
185*5
45*30

Single Arm Rows
25*16
45*10
60*10
100*8

Lat Pulldowns
75*10
135*8
165*8

VBar Pulldowns
75*20
120*16
165*8

Hypers
0*20 10*10
0*20
0*20 10*10

HS Front Pulldowns
30*16
50*10
80*10

HS High Rows
30*12
50*10
80*8

Cardio
12minutes 5.0mph

Today sucks I have a cold and nothign felt right....too congested to run too blocked up

On second day of taking hydroxycut hardcore and test stack together...will weigh myself tomorrow

 

[xbobx]

4/26/7

Bench
45*20
135*20
185*12
225*3
225*4 185*5 135*8 45*20 (drop set)

Alternating Curls
25*10
35*10
45*6

Incline Bench
45*40
135*10
135*10

Straightbar Curls
45*16
65*12
85*8

Dumbbell flyes
25*12
35*12
45*6

Hammer Curls
30*10
50*10
80*3 (had to swing a little)

Cardio
12 minutes at 5 mph no inlince

 

[xbobx]

4/30/07

Pullups
0*12
0*10
0*8

Deads
135*16
225*12
315*5

Lat Pulldowns behind head
70*16
70*12
85*12

Lat Pulldowns infront
70*12
120*10
160*8

Crunches
100
150

Hanging leg raises
0*20
0*20

Single Arm Rows
70*15
85*10

 

[AngryMuscles]

wow. how ya feeling?

 

[Winter]

Good lifting bob

 

[xbobx]

5/1

VBar
50*20
80*15

Dips
0*20
25*15
45*12
45*12

Kickbacks
5*20
10*15
15*15

Alternating Curls
20*12
30*12
50*10
60*8

Hammer Curls
20*20
30*15
50*12

EZ Bar Curls (dont kno how much it weights....sucks i kno)
bar*16
bar+20*16
bar+50+12


I did more for my triceps but i dont rememebr the weights because i didnt have my notebook today

 

[xbobx]

Thanks.....what I have been doing seems to be gaining something. I am sore as hell which I am liking a little bit. No hip pain thank god. I need to add a lot more cardio to end up where I want to be.

Weight : 183

 

[AngryMuscles]

hey xbobx, how do you recover?? what do you do to recover?

 

[xbobx]

Really nothing special....either some beef or tuna (nothign else just the meat) or I have a big protein shake (between 40 and 60 grams usually)

as soon as my capsules come in i am going to start compounding glutamine bc i cant stand the taste of it at all

 

[xbobx]

5/2/07

Bench
135*12
185*8
225*2
225*2
225*3
205*5
155*5

Shrugs
70*25
90*20
180*10
270*10

Still have a cold and felt like shit so i stopped.....hopefully it passes soon

 

[xbobx]

5/3/07

Lateral Raises
12.5*10
20*10
30*8
25*10

Hammer Curls
12.5*10
20*10
30*10

EZ Bar Curls
Bar*10
70*10
70*8
80*4

Upright Rows
45*20
45*20
90*8
90*8

Single Arm Cable Curls
20*15
30*10
40*10

EZ Cable Curls
30*16
60*16
90*10
120*10
150*6

Shoulder Press
30*30
65*8
50*12

Front Raises
15*10 20*10 30*8
15*10
20*10
30*10

Cardio
10minutes at 4.5mph

Still feel like shit but felt stronger today...couldnt breathe bc of congestion so i stopped the cardio early