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TRAINING LOG: ROB EVANS
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ROB EVANS View Drop Down
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It's bench day.  Still left some in the tank.  The problem I have is that on bench day I feel that a lift off is needed once I get up to the 250 mark.  The shoulder has a pinch in it. It's not deep but hopefully its just a strain. 

Bench Press 135/8 135/8 175/5 195/3 220/3 250/3        
Incline Dumbbell Bench 30° INC 75/8 80/8 85/8              
Barbell Curls (E-Z Bar) 65/8 75/8 85/8 95/8            
Hammer Curls 40/8 45/8 50/8              
Cardio 15 minutes on treadmill 8° incline at 2.8mph

Good workout no-less. Tomorrow is throws and going to try to figure out a way to train the sheaf without a sheaf.  Still gotta get a bale of hay to make it.

The diet was better still some fine tuning.  Had a reese's PB cup and Popcorn while watching my favorite TV show.  Oh well although I am trying to lose weight I am not training for a bodybuilding competition.  Still a decent deficit. 

RDI Percentage Fat (g) Carbs (g) Protein (g) Total Calories
96% 173 236 309 3728

 

Caloric Expenditure Caloric Intake Net Calories
6117 3728 2389

Date Calories  Fat (g) Carbs (g) Protein (g)
         
Tuesday, April 12, 2011        
 Breakfast        
  8 thin slices Bacon 216 16.71 0.57 14.82
  1 medium Bananas 105 0.39 26.95 1.29
  3 servings BOILED EGG 51 0.18 0.72 10.8
  1 serving Yoplait Greek 2X yogurt 160 0 25 14
  532 17.28 53.24 40.91
 Lunch        
  12 oz sirloin 432 12.04 0 75.76
  432 12.04 0 75.76
 Dinner        
  2 servings Cream of Chicken Soup (Family Size) 240 16 20 6
  12 oz cooked Extra Lean Ground Beef 833 51.58 0 86.39
  2 cups green beans 68 0.26 15.69 4
  1 serving Uncle Ben's 90 Second Ready Rice Natural Whole Grain Brown  190 3 39 5
  1331 70.84 74.69 101.39
 Snacks/Other        
  1 serving Old Wisconsin Beef Snack Sticks 80 7 0.5 3
  1 serving Chocolate Pudding Sugar & Fat Free 70 0 7 1
  2/3 serving gnc 60 whey protein powder 185 0.66 4.62 39.6
  1 serving Jell-O Sugar Free Low Calorie Gelatin Snacks - Orange/Lemon-Lime 10 0 0 1
  4 servings Movie Theater Butter Popcorn 140 8 16 4
  1 serving Natural Almonds 100 Calorie Pack 100 9 3 4
  2 1/4 oz Peanut Butter 375 32.14 12.48 16
  1 serving Peanut Butter Cups 210 13 24 5
  1 serving rice krispie 90 2.5 17 1
  2 cups skim milk 173 0.89 23.96 16.8
  1433 73.19 108.56 91.4
Total 3728 173.35 236.49 309.46

 

 
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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ROB EVANS View Drop Down
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Nothing like getting a e-mail in the middle of your workout to really piss you off.  Too bad it wasn't before the deadlifts I might have decided to pull a little more weight. 

The diet is back on track.  Thankfully. 

RDI Percentage Fat (g) Carbs (g) Protein (g) Total Calories Caloric Expenditure Caloric Intake Net Calories
76% 98 286 244 2983 6045 2983 3062

 

On the goblet squats I didn't do them in the typical manner of holding the dumbbell around the handle.  Instead I held the dumbbell around the weight part like the initial phase of the pick on the caber. Trying to make grip a little stronger. 

Spent more time on the treadmill upped my time to 20 minutes.  Looking to make it 45 by the end of summer.  I hate the damn thing for 20 I can't imagine what 45 is going to feel like. 

I didn't throw yesterday.  Planned to.  Was ready too.  But instead we went house hunting. 

Deadlifts 135/8 185/8 225/5 285/3 325/3 365/3        
Goblet Squats 40/5 50/5 60/5              
Hammer Strength High Rows 200/8 230/8 270/8 270/8            
Chest Supported T-Bar Rows 90/10 115/10 135/8 135/8 180/5          

Overall decent workout.  Next week is max then it's a deload week. 

If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Great work Rob!
Matt Thompson

"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb
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ROB EVANS View Drop Down
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Thanks Matt.  Took a cue from you.  DO'ed the DL's.  Gotta improve that grip.  450-500 wouldn't be hard with a staggered grip. But my grip is like a wet noodle. 
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Originally posted by ROB EVANS ROB EVANS wrote:

Thanks Matt.  Took a cue from you.  DO'ed the DL's.  Gotta improve that grip.  450-500 wouldn't be hard with a staggered grip. But my grip is like a wet noodle. 


I just took the cue from others like Duncan.  Take the DO grip to failure.  Also, do forearm curls (both supinated and pronated) a couple times a week.  Don't have to be heavy, go high rep.  I do them with a pallet band sitting at my desk at work... 
Matt Thompson

"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb
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ROB EVANS View Drop Down
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Thought of bringing my C.O.C's to work and doing this. 
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Man I am glad this week is behind me.  It was a beyotch but I pulled through.  5-3-1 is working great. 

Standing Shoulder Press 95/8 95/8 105/5 125/3 140/3 160/3        
Front Barbell Raises 45/10 50/10 55/10              
Shrugs 225/10 275/10 315/5 315/5 Last two sets were power shrugs
Close Grip Bench 135/10 135/10 155/10 165/10 Shoulder felt a little tight still but much better than last week.
Cardio Got about 5 minutes into it and calves cramped up stopped for a minute couldn't get back into it

 

RDI Percentage Fat (g) Carbs (g) Protein (g) Total Calories Caloric Expenditure Caloric Intake Net Calories
69% 114 186 170 2705 5923 2705 3218
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Squats 135/8 185/8 225/5 275/5 310/3 350/3        
Leg Curls 100/10 100/10 100/10 110/10            
Pull Throughs 60/10 70/10 80/10 90/10            
Crunches 20/15 20/15                
Side Bends 50/15 50/15                
Leg Raises Miniband/12 Miniband/12            
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Bench Press 135/8 135/8 185/5 205/5 235/3 260/6        
Incline Dumbbell Bench 30° INC 85/8 90/8 100/8              
Barbell Curls  95/8 95/8 105/8 115/8 135/5          
Hammer Curls 45/8 50/8 60/8              
Cardio 20 min 2.6mph 3° incline
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Nice Lifts Rob!
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"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb
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ROB EVANS View Drop Down
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Thanks.  Next week is Deload Week.  Then it's time to reset the goals and begin the 5-3-1 again. 
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Attaboy Big Swole!  Keep working on it...looking for big things from you at Celtober! 
The man in the arena.
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ROB EVANS View Drop Down
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Thanks man.  I am only swollen around the mid section    late summer I should have my implement inventory complete and should be down a bit in weight.  until then it's mostly stones and dry runs at the sheaf. 
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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I gotz an old sheaf you can have Dood.
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ROB EVANS View Drop Down
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I got burlap and the stuff to make it.  I am just being lazy.  I will get around to it one of these weekends.  I appreciate it though. 
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Deadlifts 135/8 225/8 265/5 305/5 345/3 385/4        
Goblet Squats 50/8 50/8 50/8              
Hammer Strength High Rows 230/8 250/8 270/8 290/8            
Pendlay Rows  135/8 185/8 225/5 225/5            
Dumbbell Rows 120/5 120/5                
Cardio  No Go.  
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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ROB EVANS View Drop Down
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Points: 401 		Post Options Post Options   Thanks (0) Thanks(0)   Quote ROB EVANS Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/11 at 3:21pm
Standing Shoulder Press 95/8 95/8 115/5 130/5 150/3 165/2        
Front Barbell Raises 50/10 55/10 60/10 Did not do 
Shrugs 135/8 225/8 275/8 switched to barbell instead of that damn rickshaw thing
Close Grip Bench 135/8 155/8 165/8 185/8            
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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So begins DELOAD WEEK.

Wow it's almost embarrasing how little weights I did.  But one good thing about deload week is that I really focused on my form and depth.  So it was a decent workout. 

Deload calls for 40, 50, 60%. 

Squats 135/8 135/8 135/8 145/5 185/5 225/5        
Leg Curls 70/10 70/10 70/10 70/10            
Pullthroughs 70/12 70/12 70/12              
Crunches 12/20 12/20                
Side Bends 40/15 40/15                
Leg Raises Miniband/12 Miniband/12            
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Bench Press 95/10 95/10 95/10 110/5 140/5 165/5        
Barbell Curls  75/12 75/12 75/12 75/12            
Cardio only got 7 minutes into it.  Legs felt like I was walking in ankle deep sand

 

Cardio sucked totally failed at it tonight.  I gotta figure something else out besides the damn treadmill.

Continuing the deload week.  Really focused on my form.  not a lot of weight but form was dead on, I think. 

If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Points: 401 		Post Options Post Options   Thanks (0) Thanks(0)   Quote ROB EVANS Quote  Post ReplyReply Direct Link To This Post Posted: 4/28/11 at 5:17pm
Deadlifts 135/10 135/10 135/10 165/5 205/5 245/5        
Pendlay Rows  135/8 135/8 135/8 135/8            
Dumbbell Rows 90/8 90/8 100/8              
Cardio  20 minutes 2.5mph 2° incline
If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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