Road To Recovery - Page 2

**BobThePotato** · 07-09-2005, 10:04 PM

July 8, 2005 Cont.

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BB Shrugs: 135x10 225x5 315x5 365x5

**BobThePotato** · 07-10-2005, 08:24 PM

July 9, 2005

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40 Minutes low intensity cardio on a bike.

Dan · 07-10-2005, 09:39 PM

Bob how is all the cardio going?

**BobThePotato** · 07-10-2005, 11:24 PM

Quote:

Originally Posted by Dan

Bob how is all the cardio going?

lol.. its going ok im holding at 192ish down from 200 right now with strength higher than when i was at 200 and still going up. I think ive leaned up a tiny bit, but still no where close to where i want to be.. itll just take some time. Slow and steady wins the race especially when you dont want to lose any of your hard earned muscle :weight_li

**BobThePotato** · 07-11-2005, 05:30 PM

July 10, 2005

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40 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-11-2005, 05:31 PM

Ah damn, new update, im down to 190! i guess increasing that cardio paid off :usehead:

**BobThePotato** · 07-11-2005, 09:16 PM

July 11, 2005

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Flat DB Bench: 30'sx8 55'sx6 85'sx2 100'sx6/3*
Standing Machine Shoulder Press: 5x6 10x4 18x4 17x4**
Close Grip Smith Bench: 135x6 205x5 215x2

*Last rep ended with a negative
**Plates were numbered

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Extreme Stretching:
Chest:
45'sx30seconds
Shoulders:
Ant delt stretchx30seconds
Post/Med delt stretchx30seconds
Triceps:
None

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

Comments: Well after stopping that tricep stretch my shoulder is starting to feel better.. hmmm.. increased the weights on everything today and almost stacking the standing shoulder press.

**BobThePotato** · 07-11-2005, 09:19 PM

July 11, 2005 Cont.

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20 Minutes medium intensity cardio on a bike.

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Comments: Well i used to be one of those cardio is a sin while bulking beleivers but i must say, my weight is decreasing with lifts still increasing and im leaning out slowly but surely. Just shows you, you should never close your mind to new ideas :weight_li

**BobThePotato** · 07-12-2005, 08:44 PM

July 12, 2005

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Squat: 45x6 95x6 135x4 185x2 225x4/4/1/2
Leg Press: 540x20
Leg Press Calf Raises:*
Standing Calf Raises:*

*I didnt bother counting today but i did do them lol :saint:

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Extreme Stretching:
Hamstrings:
Hamstring stretchx30seconds
Quads:
None
Calves:
Calve stretch on leg press 500x30seconds

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

Comments: Squats felt pretty comfortable today, although there is still a little bit of knee pain it is going away gradually. 3 plates herre i come.

**BobThePotato** · 07-13-2005, 05:59 PM

July 12, 2005 Cont.

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30 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-13-2005, 11:00 PM

July 13, 2005

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Hammer Strength Rows: 90x8 180x4 270x1 290x6 320x12*
Widegrip Asisted Pullups: 30x6/6
Rack Deads**: 135x6 225x6 275x4 315x1
Alternating Hammer Curls: 60'sx18
High Cable Curls: 80'sx6

*Alternating Reps
**Pins at top of kneecaps

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Extreme Stretching:
Back:
Back Stretchx30secondsx2
Biceps:
Bicep stretchx30secondsx2
Forearms:
Forearms stretch against wallx30secondsx2
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Comments: Started some deads today, didnt push it hard its been like 6 months since i last worked my lower back so im just brining it up ez, should hit 405 within 3-4 weeks. My curls reps almost doubled today duno wtf happened, must have had a bad day last week or something. Yeh yeh i know i need to work on back width stuff its weaksauce :coool: . Next weigh in on monday hopeing to be 189ish. I think on back days im goona alternate in deads/rackdeads/shrugs, depending on how i feel.

**BobThePotato** · 07-14-2005, 01:36 AM

July 13, 2005 Edit

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Hammer Strength Rows: + 200x12 Burnout Set

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Comments: Shit i always forget something, and the damn thing wont let me edit my posts bah.

**bigDman** · 07-14-2005, 02:01 AM

nice workouts bro
keep up the great work

**BobThePotato** · 07-14-2005, 05:25 PM

Thanks dude

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July 13, 2005

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30 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-15-2005, 09:21 PM

July 15, 2005

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Exersizes:

Flat DB Bench: 30'sx10 55'sx6 75'sx3 100'sx8 110'sx2*
Standing Machine Shoulder Press**: 5x8 10x4 15x1 18x7 19x3
Close Grip Bench: 135x6 185x3 205x3 185x4

*Last rep ended with a negative
**Plates were numbered

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

Extreme Stretching:

Chest:
45'sx45seconds
Shoulders:
Ant delt stretchx45seconds
Post/Med delt stretchx45seconds
Triceps:
None

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

Comments:

Shit, on standing shoulder press i almost doubled the reps and went up one plate, when i was in the gym i thought i did 18 last time, and when i got back here and it said 17 i was like shit lol. DB went up 2 reps. Some hoe was hogging the smith so i had to do free weight cg today o well. From not on PR's on weight will be in red and PR's on reps with be in blue cuz i feel like fancying my journal up a bit lol

. Still trying to find a decent tricep stretch that works for me :banghead:

**BobThePotato** · 07-17-2005, 05:19 PM

July 16, 2005

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60 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-18-2005, 12:08 AM

July 17, 2005

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50 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-18-2005, 11:13 PM

July 18, 2005

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Exersizes:

Squat: 45x6 95x5 135x5 225x6/5 245x1/1
Leg Press: 560x15
Standing Calf Raises:*

*I didnt bother counting

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

Extreme Stretching:

Hamstrings:
Hamstring stretchx30seconds
Quads:
None
Calves:
Calve stretch on leg press 500x60seconds

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

Comments:

Shit peice of ass i didnt make my 20 repper today, but my squats still went up so thats still fine. And im down to 189 BEEOTCH!!11one!11!.

07-09-2005, 10:04 PM	#31
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 8, 2005 Cont. ----------------------- BB Shrugs: 135x10 225x5 315x5 365x5 __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-10-2005, 08:24 PM	#32
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 9, 2005 ----------------------- 40 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-10-2005, 09:39 PM	#33
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Bob how is all the cardio going? __________________ Got an issue send a PM ... to anyone but me

07-11-2005, 05:30 PM	#35
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 10, 2005 ----------------------- 40 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-11-2005, 05:31 PM	#36
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Ah damn, new update, im down to 190! i guess increasing that cardio paid off :usehead: __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-11-2005, 09:16 PM	#37
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 11, 2005 ----------------------- Flat DB Bench: 30'sx8 55'sx6 85'sx2 100'sx6/3* Standing Machine Shoulder Press: 5x6 10x4 18x4 17x4** Close Grip Smith Bench: 135x6 205x5 215x2 Last rep ended with a negative *Plates were numbered ----------------------- Extreme Stretching: Chest: 45'sx30seconds Shoulders: Ant delt stretchx30seconds Post/Med delt stretchx30seconds Triceps: None ----------------------- Comments: Well after stopping that tricep stretch my shoulder is starting to feel better.. hmmm.. increased the weights on everything today and almost stacking the standing shoulder press. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-11-2005, 09:19 PM	#38
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 11, 2005 Cont. ----------------------- 20 Minutes medium intensity cardio on a bike. ----------------------- Comments: Well i used to be one of those cardio is a sin while bulking beleivers but i must say, my weight is decreasing with lifts still increasing and im leaning out slowly but surely. Just shows you, you should never close your mind to new ideas :weight_li __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-12-2005, 08:44 PM	#39
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 12, 2005 ----------------------- Squat: 45x6 95x6 135x4 185x2 225x4/4/1/2 Leg Press: 540x20 Leg Press Calf Raises:* Standing Calf Raises:* *I didnt bother counting today but i did do them lol :saint: ----------------------- Extreme Stretching: Hamstrings: Hamstring stretchx30seconds Quads: None Calves: Calve stretch on leg press 500x30seconds ----------------------- Comments: Squats felt pretty comfortable today, although there is still a little bit of knee pain it is going away gradually. 3 plates herre i come. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-13-2005, 05:59 PM	#40
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 12, 2005 Cont. ----------------------- 30 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-13-2005, 11:00 PM	#41
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 13, 2005 ----------------------- Hammer Strength Rows: 90x8 180x4 270x1 290x6 320x12* Widegrip Asisted Pullups: 30x6/6 Rack Deads*: 135x6 225x6 275x4 315x1 Alternating Hammer Curls: 60'sx18 High Cable Curls: 80'sx6 Alternating Reps **Pins at top of kneecaps ----------------------- Extreme Stretching: Back: Back Stretchx30secondsx2 Biceps: Bicep stretchx30secondsx2 Forearms: Forearms stretch against wallx30secondsx2 ----------------------- Comments: Started some deads today, didnt push it hard its been like 6 months since i last worked my lower back so im just brining it up ez, should hit 405 within 3-4 weeks. My curls reps almost doubled today duno wtf happened, must have had a bad day last week or something. Yeh yeh i know i need to work on back width stuff its weaksauce :coool: . Next weigh in on monday hopeing to be 189ish. I think on back days im goona alternate in deads/rackdeads/shrugs, depending on how i feel. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-14-2005, 01:36 AM	#42
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 13, 2005 Edit ----------------------- Hammer Strength Rows: + 200x12 Burnout Set ----------------------- Comments: Shit i always forget something, and the damn thing wont let me edit my posts bah. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-14-2005, 05:25 PM	#44
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Thanks dude ----------------------- July 13, 2005 ----------------------- 30 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-15-2005, 09:21 PM	#45
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 15, 2005 ----------------------- Exersizes: Flat DB Bench: 30'sx10 55'sx6 75'sx3 100'sx8 110'sx2* Standing Machine Shoulder Press*: 5x8 10x4 15x1 18x7 19x3 Close Grip Bench: 135x6 185x3 205x3 185x4 Last rep ended with a negative Plates were numbered ----------------------- Extreme Stretching: Chest: 45'sx45seconds Shoulders: Ant delt stretchx45seconds Post/Med delt stretchx45seconds Triceps: None ----------------------- Comments:** Shit, on standing shoulder press i almost doubled the reps and went up one plate, when i was in the gym i thought i did 18 last time, and when i got back here and it said 17 i was like shit lol. DB went up 2 reps. Some hoe was hogging the smith so i had to do free weight cg today o well. From not on PR's on weight will be in red and PR's on reps with be in blue cuz i feel like fancying my journal up a bit lol . Still trying to find a decent tricep stretch that works for me :banghead: __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-17-2005, 05:19 PM	#46
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 16, 2005 ----------------------- 60 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-18-2005, 12:08 AM	#47
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 17, 2005 ----------------------- 50 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-18-2005, 11:13 PM	#48
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 18, 2005 ----------------------- Exersizes: Squat: 45x6 95x5 135x5 225x6/5 245x1/1 Leg Press: 560x15 Standing Calf Raises:* I didnt bother counting -----------------------* Extreme Stretching: Hamstrings: Hamstring stretchx30seconds Quads: None Calves: Calve stretch on leg press 500x60seconds ----------------------- Comments: Shit peice of ass i didnt make my 20 repper today, but my squats still went up so thats still fine. And im down to 189 BEEOTCH!!11one!11!. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."