tag:blogger.com,1999:blog-69489460188288971552024-09-06T13:07:02.331-07:00RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.comBlogger98125tag:blogger.com,1999:blog-6948946018828897155.post-84121749007466011852014-02-15T04:24:00.002-08:002014-02-15T04:24:44.542-08:00I had a lot of issues going on the last 6 months with finding new work, because every boss was a complete asshole an treated me like dirt.<br /> <br /> So I am back an ready to start smash weights again. I have been working out over the last month trying to Develop the Method I have been working on. I hope to release the e-book in November for around $3-5 CAD. I am going to build two of them, 1. Beginner's Guide an 2. Bigger/Stronger/Faster.<br /> <br /> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-19372061134041973322013-06-04T03:43:00.000-07:002013-06-04T03:44:59.923-07:00<b><span style="color: red;">Day 16</span></b><br /> <br /> <b>Dead Lift</b><br /> 2x8@bar<br /> 2x8@135<br /> 1x6@185<br /> 1x4@225<br /> 1x4@275<br /> 1x2@315<br /> <u>Working Sets</u><br /> 1x4@375<br /> 1x4@385<br /> 1x4@395<br /> 1x1@405<br /> <b>Glute Ham</b><br /> 1x10@BW<br /> 1x10@12.5<br /> 2x10@20<br /> <br /> <b><span style="color: red;">Day 17</span></b><br /> <br /> <b>Seated Military</b><br /> 2x8@95<br /> 2x8@135<br /> <b>Arnold Press</b><br /> 4x15@40<br /> <b>Face Pulls/Band Pull Aparts</b><br /> 1x10@70/1x15<br /> 1x10@100/1x15<br /> 2x110@120/1x15<br /> <br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwg-j57gz5HeZOXPcTp3KTX1a_h6kzB38UY44L-72nw_O1yVqqTUNlGIhruhC1yG_7bdSA5E7Z3yfTRPEhzaw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-71416414769004465832013-05-30T14:08:00.001-07:002013-05-30T14:08:24.311-07:00<b><span style="color: red;">Day 13</span></b><br /> <br /> <b>Deficit Dead Lifts</b><br /> 2x8@bar<br /> 2x8@135<br /> 1x6@185<br /> 1x4@225<br /> 1x4@275<br /> 1x3@315<br /> <u>Working Sets</u><br /> 1x5@375<br /> 1x2@365<br /> <b>Bench</b><br /> 2x8@bar<br /> 2x8@135<br /> 1x4@185<br /> 1x4@225<br /> 1x2@275<br /> <b>Added 3 Brd</b><br /> 1x2@315<br /> 3x2@325<br /> <b>1x1@345-PR</b><br /> <br /> <b><span style="color: red;">Day 14</span></b><br /> <br /> <b>Squat</b><br /> 2x8@bar<br /> 2x8@135<br /> 1x6@185<br /> 1x4@225<br /> 1x2@275<br /> <u>Working Sets</u><br /> 1x6@305<br /> 2x6@345<br /> 1x6@355<br /> <br /> <b><span style="color: red;">Day 15</span></b><br /> <br /> <b>Bench</b><br /> 2x8@bar<br /> 2x8@135<br /> 1x6@185<br /> <u>Working Sets</u><br /> 1x6@220<br /> 1x6/7@240<br /> 1x6@250<br /> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyyuTLv3iDL4XckNNMUDyDFU5hw0XrnGNf5S7gxcN6VZtt3fnHAPocTtg0TkBF7pB6hlj1HI3TFVUBJ1tpaRw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-19030118478038591912013-05-30T13:36:00.003-07:002013-05-30T13:36:56.286-07:00Sorry I have not been loging my work outs here......I will do a full Update today with the last weeks logs and my new video's I have been working onRobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-2402608885851455942013-05-18T05:00:00.000-07:002013-05-18T05:00:16.325-07:00<span style="color: red; font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Wk:1 1Day 2</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Squats</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x8@bar</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x8@135</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x4@185</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x42225</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x8@275</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">3x8@315</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Narrow Squats/Leg Extensions</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x8@95/1x10@60</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x8@115/1x10@60</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x8@135/2x8@60</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Leg Curls</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x20@90</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x20@100</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x20@110</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x20@80</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><br /></span></span> <span style="color: red; font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Wk:1 Day 3</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Bench</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x8@bar</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x8@135</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x4@185</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Paused Reps</b>- 2 seconds then Press</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x8@195</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">3x8@215</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Close Grip</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x10@225</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x9@235</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x10@205</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>Kaz Press</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x10@95</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x10@135</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x10@145</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">1x10@150</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><b>JM Press</b></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x10@35</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;">2x10@40</span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><br /></span></span><br /> <span style="font-family: Verdana, sans-serif; font-size: x-small;"><span style="line-height: 14px;"><br /></span></span>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-68614077459393386632013-05-18T04:59:00.001-07:002013-05-18T04:59:21.539-07:00<span style="color: red;">C:1 Wk:2 Day:7</span><br /> <b>Rack Pull</b>-2nd hole<br /> 2x8@bar<br /> 1x10@135<br /> 1x8@185<br /> 1x6@225<br /> 1x4@275<br /> 1x2@315<br /> 1x2@375<br /> <b><u>Working Sets</u></b><br /> 1x4@445<br /> 1x4@455<br /> 1x4@475<br /> <b><span style="color: red;">1x3@485-PB on 2 hole</span></b><br /> <b>Glute Ham</b><br /> 1x10@10<br /> 3x10@BW<br /> <b>Romanian Dead Lift</b><br /> 3x6@135<br /> <b>V-Handle Lat Pull</b><br /> 4x8@130<br /> <br /> Note: was not able to log any of my workouts because I was not able to get computer acces like I wantedRobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-17786734704195050192013-05-05T11:16:00.002-07:002013-05-05T11:16:40.355-07:00<b>Standing Military Press</b><br /> 2x8@bar<br /> 1x4@65/29.54kg<br /> 1x8@115/52.27kg<br /> 3x8@120/54.54kg<br /> <b>Arnold Press</b><br /> 2x10@35lbs<br /> 2x10@40lbs<br /> <b>Weighted Sit ups</b><br /> 1x10@25lbs<br /> 2x10@10lbs<br /> 1x10@BW<br /> <b>Weighted Side Bends</b><br /> 4x10@10lbs<br /> <b><br /></b> <b>Extra Work</b><br /> V-handle Lat Pull Downs<br /> Wrist Rehab stuffRobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-20335886508682046872013-05-04T08:40:00.002-07:002013-05-04T08:40:45.175-07:00<b><span style="color: red;">Monday</span></b><br /> <b><span style="color: red;"><br /></span></b> <b>Squat</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x3<br /> 315x2<br /> 375x1<br /> 405x1<br /> <b>450x1-PR +25lbs</b><br /> <b><br /></b> <b><span style="color: red;">Wednesday</span></b><br /> <b><span style="color: red;"><br /></span></b> <b>Bench</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x3<br /> <u>Working Sets</u>-All Paused<br /> 3x3@265<br /> 3x3@265<br /> 3x3@265<br /> <br /> <b>Assistance Work</b><br /> T-Bar Rows<br /> Press Downs<br /> V-handle&nbsp;Rows<br /> <br /> <b><span style="color: red;">Friday</span></b><br /> <b><span style="color: red;"><br /></span></b> <b>Dead Lift</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x3<br /> 315x2<br /> 375x1<br /> 405x1<br /> <b>475x1-PR +10lbs</b><br /> <b><br /></b> <b>SUNDAY I START THE "BIG" ROUTINE By: Jonathan Byrd</b>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-39401082172477743532013-04-28T12:27:00.002-07:002013-05-04T08:34:00.080-07:00<b><span style="color: red;">Monday</span></b><br /> <b><span style="color: red;"><br /></span></b> <b>Squat</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x3<br /> 315x2<br /> <b>375x1- NO KNEE WRAPS PR</b><br /> <span style="color: red;">Added Wraps</span><br /> <b>410x4-Pb +2 Reps</b><br /> <b>425x2-PR/PB +2 Reps</b><br /> <b><br /></b> <span style="color: red;"><b>Wednesday</b></span><br /> <span style="color: red;"><b><br /></b></span> <b>Bench</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x2<br /> 315xf<br /> <span style="color: red;">Added 3 Board</span><br /> 315x2 Paused<br /> <span style="color: red;">Dropped to a 2 Board</span><br /> 315x1 Paused<br /> <span style="color: red;">Droped to a 1Brd</span><br /> 315x1 Paused<br /> <br /> <b><span style="color: red;">Friday</span></b><br /> <b><span style="color: red;"><br /></span></b> <b>Dead Lift&nbsp;</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x3<br /> 315x2<br /> 375x1<br /> 405x1<br /> <b>465x1-PR it went up easy and explosive</b><br /> <b><br /></b> <b><span style="color: red;">Sunday</span></b><br /> <b><span style="color: red;"><br /></span></b> <b>Shoulder Press</b><br /> barx10<br /> 65x6<br /> 95x5<br /> 135x2<br /> 155x1<br /> <b>185x2-PB</b>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-33990319214261423502013-04-21T14:35:00.000-07:002013-04-21T14:35:50.990-07:00<b><span style="color: red;">Monday</span></b><br /> <b>Squats</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x3<br /> <u>Working Sets</u><br /> 320x8<br /> 320x7<br /> 320x6<br /> <b>Assistance Work</b><br /> Leg Curls<br /> Leg Extensions<br /> <br /> <b><span style="color: red;">Wednesday</span></b><br /> <b>Bench</b><br /> barx10<br /> 135x4<br /> 185x3<br /> 225x1<br /> <u>Working Sets</u><br /> 255x10<br /> 255x7<br /> 255x5-last two were Paused<br /> <b>Assistance Work</b><br /> BB Rows<br /> Hammer Curls<br /> Lat Pull Down<br /> <br /> <b><span style="color: red;">Friday</span></b><br /> <b>Dead Lift</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x3<br /> 315x1<br /> <u>Working Sets</u><br /> <u>350x6</u><br /> <u>350x5</u><br /> <u>350x3</u><br /> <b>Snacth</b><br /> barx5<br /> 95x5<br /> 115x5<br /> 135x2<br /> <br /> <b><span style="color: red;">Saturday</span></b><br /> <b>Clean&amp;Jerk</b><br /> barx5<br /> 95x5<br /> 115x3<br /> 135x2<br /> 4 singles@ 155/70.45kg<br /> <b>Snatch</b><br /> barx5<br /> 95x5<br /> 115x4<br /> 135x2<br /> 135x2<br /> 135x2<br /> 135x1<br /> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-45707788257742733072013-04-14T12:12:00.000-07:002013-04-14T12:12:40.382-07:00<span style="color: red;"><b>Friday April 12th</b></span><br /> <span style="color: red;"><b><br /></b></span> <b>Dead Lift</b><br /> barx10<br /> 135x6<br /> 185x5<br /> 225x4<br /> 275x2<br /> 315x1<br /> <span style="color: #660000;"><u><b>Working Sets</b></u>&nbsp; </span><span style="color: red;">Goal: 20 Reps</span><br /> 345x8<br /> Added Belt<br /> 345x9<br /> 345x4<br /> <b>Hang Cleans</b><br /> barx5<br /> 135x5<br /> 185x4<br /> <br /> <span style="color: red;"><b>Sunday April 14th</b></span><br /> <span style="color: red;"><b><br /></b></span> <b>Shoulder Press</b><br /> barx10<br /> 65x5<br /> 95x4<br /> 135x1<br /> <span style="color: #660000;"><b><u>Working Sets</u></b></span> <span style="color: red;">Goal:20 Reps</span><br /> 145x10<br /> 145x6<br /> 145x5<br /> <br /> <b>Assistance Work</b><br /> Blue Band Pull Ups<br /> BB Curls<br /> Rows<br /> Hammer CurlsRobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-53980751483819197492013-04-13T06:59:00.001-07:002013-04-13T07:01:51.351-07:00<div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/IGPEJiPR-08?feature=player_embedded' frameborder='0'></iframe></div> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-87208600529792149082013-04-11T10:35:00.003-07:002013-04-11T10:35:58.577-07:00<span style="color: red;"><b>Wednesday April 10th</b></span><br /> <span style="color: red;"><b><br /></b></span> <b>Bench</b><br /> barx10<br /> 135x6<br /> 225x4<br /> <u>Working Sets</u> <span style="color: red;"><b>GOAL: 20 Reps</b></span><br /> 250x9<br /> 250x8<br /> 250x5-Last two reps were Paused<br /> <br /> <b>Assistance Work</b><br /> CloseGrip<br /> Side Laterals<br /> seated Shoulder Press<br /> Press Downs<br /> Tri extensionsRobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-9832736554962811842013-04-09T08:42:00.000-07:002013-04-09T08:42:19.845-07:00<span style="color: red; font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Sunday April 7th</b></span><br /> <span style="color: red; font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b><br /></b></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Shoulder Press</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">95x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x1</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><u>Working Sets</u>&nbsp;<span style="color: red;"><b>Goal: 20 Reps</b></span></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">140x10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">140x4</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">140x7</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><br /></span> <span style="color: red; font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Monday April 8th</b></span><br /> <br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Squat</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x6</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">185x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">225x4</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">275x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><u>Working sets w/only Belt</u>&nbsp;<span style="color: red;"><b>Goal: 20 Reps</b></span></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">315x10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">315x6</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">315x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><br /></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Assistance Work</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">banded Knee Box Squats</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Banded Pull&nbsp;Through&nbsp;</span><br /> <span style="font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: x-small;"><br /></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Proudly&nbsp;Sponsored&nbsp;by: Simply Swole&nbsp;</span><span style="font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: x-small;">&nbsp;</span>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-15285696694776566162013-04-05T15:49:00.002-07:002013-04-09T08:42:40.482-07:00<b>Dead Lift</b><br /> barx10<br /> 135x3<br /> 225x3<br /> 315x2<br /> <u>Working sets</u>&nbsp;<span style="color: #cc0000;"><b>Goal: 20 Reps</b></span><br /> 340x8<br /> 340x7<br /> 340x6<br /> <br /> <b>Assistance Work</b><br /> Single Leg Leg Press<br /> Leg Extensions<br /> Laying Leg Curls<br /> Good MorningsRobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-18880559764819883922013-04-03T12:01:00.000-07:002013-04-03T12:01:12.054-07:00<b><span style="color: red;">Monday April 1st</span></b><br /> <b><span style="color: red;"><br /></span></b> Was ill with the stomach flue, and lost about 7lbs from not eatting<br /> <br /> <span style="color: red;"><b>Tuesday April 2nd</b></span><br /> <span style="color: red;"><b>-</b>Trained At Good Life</span><br /> <span style="color: red;"><br /></span> <b>Squat</b><br /> barx10<br /> 135x3<br /> 225x3<br /> 315x1<br /> <u>Added Wraps/Belt</u><br /> 365x4<br /> 365x4<br /> 365x4<br /> 365x4<br /> <u>Removed Wraps</u><br /> 365x1<br /> <br /> <span style="color: red;"><b>Wednesday March 3rd</b></span><br /> <span style="color: red;"><b>-</b>Trained at BF(Brute Force)</span><br /> <span style="color: red;"><br /></span> <b>Bench</b><br /> barx10<br /> 135x3<br /> 225x3<br /> <u>Added Wraps/Paused Reps</u><br /> 265x1<br /> 300x1<br /> 300x1<br /> 300x1<br /> 300x1<br /> <b>Shoulder Press</b><br /> barx10<br /> 65x5<br /> 95x25<br /> <br /> <b>Assistance Work</b><br /> Close Grip<br /> Wide Banded Pull Ups<br /> Banded Press Downs<br /> High BB Rows<br /> Side Laterals<br /> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-78308518853538196502013-03-30T09:03:00.001-07:002013-03-30T09:09:01.987-07:00<span style="color: red; font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Saturday March 30th</b></span><br /> <span style="color: red; font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b><br /></b></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Shoulder Press</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">95x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">150x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">150x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">150x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">150x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">150x5</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Bench</b>-50's work out</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">95x6</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x50</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><br /></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Assistance Work</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Hammer Curls</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Vertical&nbsp;Pull Downs</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Pully Rows</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Med Ball Power Push Ups</span>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-78926549014075970122013-03-28T08:51:00.001-07:002013-03-28T08:51:47.662-07:00<br /> <div id="post_message_343309"> <span style="color: red;"><b>Thursday March 28th</b></span><br /> <br /> <b>C&amp;J</b><br /> barx5<br /> 95x3<br /> 135x1<br /> 165x1<br /> 165x1<br /> 165x1<br /> <b>Dead Lifts</b><br /> barx10<br /> 135x3<br /> 225x3<br /> 315x2<br /> <u>Added Belt</u><br /> 405x1<br /> 405x1<br /> 405x1<br /> 405x1<br /> 405x1<br /> <br /> Assistance Work<br /> Front Squats<br /> Pull throws<!-- google_ad_section_end --> </div> <!-- sig -->RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-15276289820679673032013-03-27T10:11:00.000-07:002013-03-27T10:12:00.269-07:00<span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Wednesday March 27th</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b><br /></b></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Bench</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">225x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">245x1 Paused</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><u>Last Rep Paused</u></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">295x2</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">295x2</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">295x2</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">295x2</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Arnold Press</b>(Explosive)</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">3x10@35lbs</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><br /></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Assistance Work</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Tate Press</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Banded Pull Ups</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Press Downs</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Bent Flys</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><br /></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">Proudly Sponsered By:&nbsp;<a href="http://simplyswole.ca/">Simply Swole</a></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><u><br /></u></span>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-49009879253742580192013-03-26T09:09:00.001-07:002013-03-26T09:09:18.574-07:00Being working on a sponser for a bit now, and finally got it done. Check out Simplyswole at&nbsp;<a href="http://simplyswole.ca/">http://simplyswole.ca/</a> or on facebook@<a href="http://www.facebook.com/simplyswolesn">www.facebook.com/simplyswolesn</a>RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-88023473807460902062013-03-25T09:26:00.001-07:002013-03-26T09:09:24.808-07:00<span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Sunday-NO LIFT</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b><br /></b></span> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b><u>Monday</u></b></span><br /> <br style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;" /> <b style="background-color: #f5f5ff; font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: 13px;">Snatch</b><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">95x3</span><br /> <span style="font-family: verdana, geneva, lucida, 'lucida grande', arial, helvetica, sans-serif; font-size: x-small;">115x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">115x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">115x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">115x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">115x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Squat</b></span><br /> <br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">225x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">315x2</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Added Wraps/Belt</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">3x3@360lbs</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Dead Lift</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">barx10</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">135x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">225x3</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">315x2</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><b>Added Belt</b></span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;">2x3@385lbs</span><br /> <span style="font-family: verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif; font-size: x-small;"><br /></span> RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-80051513717399804132013-03-21T09:07:00.001-07:002013-03-21T09:08:46.400-07:00<strong><span style="color: red;">Wednesday March 21st</span></strong><br /> <strong>Bench</strong><br /> barx10<br /> 135x3<br /> 225x3<br /> 245x1<br /> 290x2 last Rep Paused<br /> 290x2 last Rep Paused<br /> 290x2 last Rep Paused<br /> 290x2 last Rep Paused<br /> 290x2 last Rep Paused<br /> *going to uses this weight again next week<br /> <b>Assistance Work</b><br /> Push downs<br /> Band Pull Ups<br /> <br /> <span style="color: red;">Note:</span> Sorry I have no posted in your logs the last couple days stuiding the ISSA book to get my BFC(Private Gym Cert) will check everyones logs tomorrow<br /> <br /> I am switching the bench on wednesday to explosive work.<!-- google_ad_section_end --> <!-- sig -->RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-3792683514729968652013-03-18T14:46:00.001-07:002013-03-18T14:47:05.203-07:00<strong><span style="color: red;">Monday March 18th</span>Squat</strong><br /> barx10<br /> 135x3<br /> 225x3<br /> 315x3<br /> 335x1<br /> <u>Added knee/Wrist Wraps and Belt</u><br /> 355x3<br /> 355x3<br /> 355x3<br /> 355x3<br /> 355x3<br /> <b>Dead Lifts</b><br /> barx10<br /> 135x3<br /> 225x3<br /> 315x3<br /> 335x1<br /> <u>Added Belt</u><br /> 380x3<br /> 380x3<br /> 380x3<br /> 380x3<br /> 380x3<br /> <b>Explosive Cleans</b><br /> barx5<br /> 95x5<br /> 115x2<br /> 115x2<br /> 115x2<br /> 115x2<br /> 115x2<!-- google_ad_section_end --> <!-- sig -->RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-26530819258886227722013-03-17T12:06:00.001-07:002013-03-17T12:06:54.646-07:00<strong><span style="color: red;">Friday March 15th<br /></span></strong>NO LIFT<br /><br /><span style="color: red;"><b>Sunday March 17th</b></span><br /><br /><br /><b>Bench</b><br />barx10<br />135x3<br />225x3<br />265x1 Paused<br />290x3 Last Rep Paused<br />290x3 Last Rep Paused<br />290x3 Last Rep Paused<br />290x3 Last Rep Paused<br />290x3 Last Rep Paused<br /><b>Shoulder Press</b><br />barx10<br />65x5<br />95x5<br />135x1<br />145x5<br />145x5<br />145x5<br />145x5<br />145x5<br /><br /><b>Assistance Work</b><br />Hammer Curls<br />Seated Side Laterals<br />Virtical pull downs<br />Lat Pull Downs- didn't really work at this gym so gonna use Lat sled Pulls/Row varieations<!-- google_ad_section_end --> RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0tag:blogger.com,1999:blog-6948946018828897155.post-76397091059223321692013-03-13T09:39:00.001-07:002013-03-13T10:39:31.752-07:00<strong><span style="color: red;">Wednesday March 13th</span>Bench</strong><br /> barx10<br /> 135x3<br /> 225x3<br /> 245x1 Paused<br /> 285x3 Last Rep Paused<br /> 285x3 Last Rep Paused<br /> <u>Added Wrist Wraps</u><br /> 285x3 Last Rep Paused<br /> 285x3 Last Rep Paused<br /> 285x3 Last Rep Paused<br /> <b>EZ Bar-JM PRess</b><br /> 60x10<br /> 100x6<br /> 100x6<br /> 100x6<br /> <b>Push Downs</b>-there is no weight marked on the plates<br /> 5 platex15/15<br /> 6p x8/8<br /> 7px 5<br /> <b>Banded wide Pull ups</b>-Blue band<br /> 9/5/5<br /> <b>Seated Rows</b><br /> 5px15<br /> 6px11<br /> 7px10<br /> <b>Power Push ups</b>-on to tires<br /> 5/5/5<br /> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/USeXRidxkrU?feature=player_embedded' frameborder='0'></iframe></div> <br />RobmoriRBhttp://www.blogger.com/profile/12172516625501299877noreply@blogger.com0