October 1

AM - Cardio and Abs

Cardio - 30 Minutes on a 3 incline on a treadmill

On-tap for 2nite: Shoulders, Traps & Forearms

How is your progress coming along and what show are you doing for your WNBF debut?

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

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!

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!

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.

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!

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.

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

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.

Nice lifts Rob, and great log. Good luck in Mass, any updated photos?

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!

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.

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.

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.

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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!

-----------------------------------

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!

--------------------------------------------------------

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

----------------------------------------------

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.

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On tap for tomorrow:

Back, Biceps and Forearms

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 notic