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.
__________________

I will say it again man, CONGRATS!! You faced some stiff competition and brought an excellent package certainly deserving of the win.

Looks like this is going to be a great log. Nice workout, lots a volume and way to push through it!

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.
__________________

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!
__________________

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.

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!

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!

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

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:

Putfile - 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.

Putfile - Robs Music from INBF Hercules show on 63007

Men's Open Overall Posedown

YouTube - INBF Hercules Pro Qualifier 6/30/07 - Overall Posedown Video

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

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.

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!

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

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

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.

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.
__________________

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.

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)

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!