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RAMBOLO : The AK-47 and Barbell Club

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  • oh man..i almost forgot...

    heres my post workout nutrition...well, besides the protein shake immediately after i worked out


    chicken 1.jpg

    chicken 2.jpg




    chicken breast with paprika, black pepper and olive oil... fucking delicious!
    There are only 2 types of people in this world without beards : women and children.

    Comment


    • Chest today.. old school style session.

      Incline BB Press
      95 x 12
      135 x 10
      185 x 10
      205 x 10
      225 x 8 + 2 rest paused
      235 x 3 drop 225 x 3 drop 185 x 4

      Flat BB Bench
      185 x 12
      205 x 6 + 4 rest paused
      135 x 15

      Incline DB fly
      45 x 15
      50 x 12
      50 x 12

      Flat DB FLy
      40 x 8
      dropset
      35 x 6
      dropset
      30 x 5

      Low incline DB pull over
      40 x 15
      60 x 12
      60 x 12
      There are only 2 types of people in this world without beards : women and children.

      Comment


      • Damn, everyone training chest today and shit....looks very similar to my routine except barbell first, inclines second. The flat bench seems really low for the incline numbers your putting up? Was it just fatigue from the prior heavy sets or are you just a freak when it comes to inclines lol? Either way good session.
        https://www.facebook.com/leanmuscled

        Comment


        • Originally posted by Austin_Bicep View Post
          Damn, everyone training chest today and shit....looks very similar to my routine except barbell first, inclines second. The flat bench seems really low for the incline numbers your putting up? Was it just fatigue from the prior heavy sets or are you just a freak when it comes to inclines lol? Either way good session.

          a freak? lol no way dude... you are the true freak when it comes to big weights.. but i do appreciate the compliment. thank you

          no, its just that i havent flat bench pressed in many many months.. i've always done dumbbells because they're easier on my shoulders.. and i was a little wiped out from the incline benching.
          There are only 2 types of people in this world without beards : women and children.

          Comment


          • 515 deadlift attempted...and failed

            so as the title states..i attempted a 515 deadlift and i did lock out.

            I got it up, but i just couldnt lock out...that shit is goddamn heavy too.. well, theres always next week!

            anyways, back (rowing) and traps

            Deadlifts
            135 x 8
            225 x 2
            315 x 2
            405 x 1
            455 x 1
            495 x 1
            515 = DID NOT LOCK OUT!

            Bent over BB Row
            135 x 15
            185 x 12
            205 x 10
            205 x 10
            235 x 8

            One Arm DB row
            100 x 12
            105 x 10
            105 x 10

            BB Shrug
            185 x 15
            225 x 12
            225 x 12
            275 x 10

            Seated Close Grip cable row
            150 something? x 15
            180 something? x 12
            180 something? x 12
            There are only 2 types of people in this world without beards : women and children.

            Comment


            • Next time scrap the 495 warmup set and go straight for 515 I'm sure you got it next time. Nice job.
              https://www.facebook.com/leanmuscled

              Comment


              • Originally posted by Austin_Bicep View Post
                Next time scrap the 495 warmup set and go straight for 515 I'm sure you got it next time. Nice job.

                yeah, i was thinking about that.. i was going for as little warm up sets as possible to save my energy.

                515 is no joke brother...shit. i tried it 3 times, got close the 2nd time, and the 3rd time i barely got it past my shins.. i need to rethink my strategy next week lol.
                There are only 2 types of people in this world without beards : women and children.

                Comment


                • man, it is raining like crazy here..

                  for the most part of today, i'm probably gonna be doing homework so that i dont have shit to worry about during the week.

                  doing all the grunt work on saturday enables me to free up my schedule during the week so i can focus a lot more on training.

                  well, heres to a long and boring saturday!




                  i am gonna play the shit out of some call of duty mw2 when i finish though..

                  and delts and triceps tomorrow! fuck yeah
                  There are only 2 types of people in this world without beards : women and children.

                  Comment


                  • Originally posted by inhiliator5000 View Post
                    man, it is raining like crazy here..

                    for the most part of today, i'm probably gonna be doing homework so that i dont have shit to worry about during the week.

                    doing all the grunt work on saturday enables me to free up my schedule during the week so i can focus a lot more on training.

                    well, heres to a long and boring saturday!




                    i am gonna play the shit out of some call of duty mw2 when i finish though..

                    and delts and triceps tomorrow! fuck yeah
                    Just be glad you guys werent hit by the snowstorm out here on the East Coast. My dad back home in Brooklyn spent most of the day digging out the walkway, the driveway and the sidewalk.

                    I mean, I go to school up in Buffalo, and even Buffalonians are going "Thats alot of snow".

                    We're having some here now, just not as heavy (and probably more likely lake effect) as closer to the Atlantic.
                    I reject your reality and substitute my own.

                    Comment


                    • Originally posted by Dkalban View Post
                      Just be glad you guys werent hit by the snowstorm out here on the East Coast. My dad back home in Brooklyn spent most of the day digging out the walkway, the driveway and the sidewalk.

                      I mean, I go to school up in Buffalo, and even Buffalonians are going "Thats alot of snow".

                      We're having some here now, just not as heavy (and probably more likely lake effect) as closer to the Atlantic.

                      lol thank god its not like that here. at least the rain stopped already.
                      There are only 2 types of people in this world without beards : women and children.

                      Comment


                      • alright..i had a hell of a fun workout.. delts and triceps


                        Delts

                        Seated Lateral Raises
                        15 x 15
                        20 x 15
                        30 x 15
                        30 x 15
                        35 x 12

                        Seated Military Press
                        95 x 15
                        115 x 12
                        135 x 12
                        170 x 6 + 2 forced reps
                        dropset
                        135 x 5

                        Leaning Lateral Raise
                        25 x 15
                        30 x 15
                        35 x 12
                        40 x 10

                        Bent over lateral raise (unilateral today)
                        35 x 15
                        40 x 15
                        45 x 12
                        50 x 12
                        55 x 10

                        Underhand EZ bar front raise
                        70 x 12 + 3 rest paused
                        90 x 8 + 4 rest paused

                        Triceps

                        skull crusher
                        60 x 15
                        110 x 12
                        125 x 10
                        135 x 4 + 2 rest paused

                        Overhead EZ bar extension
                        70 x 15
                        100 x 10
                        100 x 10
                        100 x 10

                        Cable Straight bar push down
                        50 x 15
                        110 x 5
                        dropset
                        90 x 6
                        dropset
                        70 x 6
                        dropset
                        50 x 10

                        Rope Push down superset with bench dips
                        rope 20 x 15
                        benchdips x 15

                        2 sets of that^^^
                        There are only 2 types of people in this world without beards : women and children.

                        Comment


                        • awesome workout today

                          legs and lats were destroyed today!

                          Quads

                          Angled Leg Press
                          160 x 8
                          250 x 10
                          340 x 10
                          520 x 15
                          610 x 14 (or 13 i think)
                          700 x 8
                          dropset
                          630 x 4
                          dropset
                          540 x 5

                          Smith Front Squats
                          155 x 15
                          185 x 12
                          215 x 8
                          dropset
                          185 x 4 (or 5 maybe)
                          dropset
                          135 x 10

                          Leg Exts.
                          100 x 15
                          dropset
                          85 x 5
                          dropset
                          55 x 5
                          dropset
                          40 x 10

                          Lats - Width Exercises today

                          Wide Grip Chin Ups
                          8 + 4 rest paused
                          6 + 3 rest paused
                          5 + 3 + 2 rest paused

                          I think i'm getting a little too heavy for these... i need to start dieting down like yesterday...

                          Rack Chins
                          BW x 12
                          BW x 12
                          BW and big ass chain x 6
                          drop chain then 6 BW only
                          BW and big ass chain x 5
                          drop chain then 5 BW only

                          Close & Neutral grip seated row attachment Lat Pull Down (lol, idk exactly what that grip attachment is called)
                          130 x 15
                          160 x 12 + 5 rest paused
                          190 or 195 x 8
                          dropset
                          160 x 5
                          dropset
                          130 x 5
                          dropset
                          90 x failure, i dont remember the number of reps

                          Straight Arm Wide Grip Pull Downs
                          110 x 15
                          120 x 15

                          Funny story...there was this homo on the tricep rope pull down next to me while i was doing my pull downs.. i normally grunt out loud because i train like i actually mean it...

                          And it just so happens that this "homo" was on his phone talking to whoever the fuck he was talking to.. that shit annoys the fuck out of me...idk why..

                          but anyways, i decided to grunt extra extra loudly with every rep until he just stopped his so called "set" short and walked away... lol



                          Then i had my protein shake, went to see my gf at her work for lunch and had a big ass pastrami sandwich and half of a corned beef sandwich.
                          There are only 2 types of people in this world without beards : women and children.

                          Comment


                          • Nice work on those deads!
                            Try not to let hurdles hold you down because they will always be there.

                            Comment


                            • Originally posted by teddy788 View Post
                              Nice work on those deads!

                              thanks bro! they were killer!
                              There are only 2 types of people in this world without beards : women and children.

                              Comment


                              • Hamstrings and biceps at UNLV gym today..

                                i had a great workout.. moderate volume, high intensity.. i even did a little bit of "cardio" after the training session..more on that later.


                                Hams

                                Lying Leg Curl
                                100 x 18
                                115 x 15
                                130 x 15
                                130 x 12 + 3 squeezing with super slow negative
                                145 x 8
                                dropset
                                130 x 4
                                dropset
                                115 x 4
                                dropset
                                85 x 10

                                Reverse Hacksquat romanian deadlift
                                30 x 18
                                50 x 15
                                50 x 15

                                Seated Leg Curl
                                85 x 25 + 5 rest paused
                                115 x 12
                                dropset
                                100 x 5
                                dropset
                                85 x 5
                                dropset
                                55 x 10

                                Biceps

                                warmed up with alt dumb curl with 25's

                                Scott/Preacher DB curl
                                30 x 12
                                40 x 10
                                40 x 10

                                BB curl
                                80 x 11
                                80 x 10
                                90 x 7 + 3 forced reps with super slow negatives

                                Incline db Hammer Curl
                                25 x 12
                                25 x 12
                                25 x 12

                                Straight Bar Cable Curl
                                50 x 10
                                dropset
                                40 x 5
                                dropset
                                20 x 10



                                and for cardio....drumroll please...

                                10 minutes of speed walking on the treadmill with incline maxed out at level 3 speed!
                                There are only 2 types of people in this world without beards : women and children.

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