***Rohrbacher's Alpha Log*** | Stronger 24/7 - Stronger Everyday

47.1K	47.1K SRorhrbac0808 private msg quote post Address this user	plus 1 9 who rated this post
	Bros. I had a VERY strong day in the gym today. Idk if it was because I had a workout partner today or what... But all my lifts went up a crazy amount.. Lifts were very slow and controlled. I felt like I could have gone up even more in weight!!! But It was so much higher then last workout that I was shocked with how much strength I had..... Here it is... Chest/Arms hypertrophy: Speed Bench (6 sets 3 reps, 30sec rest) used 235 for all and it was actually very light.. I probably could have done 245 Incline DB Press: 75 8x, 80 8x, and 85 8x.... I could have used 90 or 95!! H.S Chest press 120 15x, 140 15x, 140 15x Incline Cable Fly 45 15x, 55 15x EZ- Curls 95 3 sets 8 reps concentrations 25 14, 12 spider curls 50 10, 10 seated single hand extensions: 25 all 12 reps cable push down 70 12, 11, 10 d.b Kick Back 20 20x, 20x *if you look @ last chest/arms w.o everything went up... great w.o
	7 years ago	Post 82 • IP flag post

BROOOOOOOOOOOOZZZZZZZZZZZZ! Haven't updated on her in 6 days!!!! MAN!

But here is my update:
Not last Tuesday, but the Tuesday before I was on my speed sets for bench press. I felt an odd pinch in my right pec on my 2nd set, thought it was a fluke so I did another rep but I still felt the pinch. Went home and decided to just take a whole week off. Figured I have been lifting more weight then I ever have in my life and good time to recover. Went back in the gym this Monday and I am easing back into my workouts... I hit legs hard AF on Monday and did upperbody yesterday.. took it easy on chest, really hardly did shit for chest... It felt fine but I am waiting to up the intensity on chest for next week..

ALSO, I am not bulking right now. Trying to stay lean for the summertime. But right when summer is over.... I am bulking like a MO FO!!!!!!!!!!!

4.04K	4.04K skullay private msg quote post Address this user	plus 1 6 who rated this post
	Nice gains man. I have the same problem with skull crushers. I know I can go wayy heavier but they hurt my elbow. I switched it with seated dips.
	7 years ago	Post 76 • IP flag post

5.45K	5.45K alexmuller private msg quote post Address this user	plus 1 3 who rated this post
	Love your motivation, it is inspiring. Keep up the good work!
	7 years ago	Post 77 • IP flag post

26.51K	26.51K dwatson private msg quote post Address this user	plus 1 0
	Skulls were bothering my right elbow also, i'll join this club i guess
	7 years ago	Post 79 • IP flag post

2.91K	2.91K Christf private msg quote post Address this user	plus 1 0
	Quote: Originally Posted by Dukenhiemer This thread definitely motivates me! I've been on a keto diet for the last month and a half and have been leaning out pretty well. Damn, a month and a half on keto? You have some serious motivation man. I did 2 weeks and was sick of it. Definitely works though. I'm in the same spot, I know I could go heavier but my elbows hold me back on skullcrushers. I still do them though
	7 years ago	Post 80 • IP flag post

5.45K	5.45K alexmuller private msg quote post Address this user	plus 1 0
	I have had a problem with my rotator cuff forever so any movement behing my back (pull ups, military press and skullcrushers) hurt like hell and im scared I damage it further. I use a EZ bar instead of a DB and I dont fell the pain, and I can really feel it working the short head of my tricep.
	7 years ago	Post 81 • IP flag post

47.1K	47.1K SRorhrbac0808 private msg quote post Address this user	plus 1 2 who rated this post
	yo skullay- yeah brotha am going to switch it to seated double hand dumbbell extensions. Alex- Thanks brotha!!!!!! your a beast man!!!!!
	7 years ago	Post 78 • IP flag post

47.1K	47.1K SRorhrbac0808 private msg quote post Address this user	plus 1 8 who rated this post
	BROOOOOOOOOOOOZZZZZZZZZZZZ! Haven't updated on her in 6 days!!!! MAN! But here is my update: Not last Tuesday, but the Tuesday before I was on my speed sets for bench press. I felt an odd pinch in my right pec on my 2nd set, thought it was a fluke so I did another rep but I still felt the pinch. Went home and decided to just take a whole week off. Figured I have been lifting more weight then I ever have in my life and good time to recover. Went back in the gym this Monday and I am easing back into my workouts... I hit legs hard AF on Monday and did upperbody yesterday.. took it easy on chest, really hardly did shit for chest... It felt fine but I am waiting to up the intensity on chest for next week.. ALSO, I am not bulking right now. Trying to stay lean for the summertime. But right when summer is over.... I am bulking like a MO FO!!!!!!!!!!!
	7 years ago	Post 88 • IP flag post

4.95K	4.95K Dragonian private msg quote post Address this user	plus 1 3 who rated this post
	Good progress man give me some pics updates with the cut! Also glad to see that shoulders healing up man hopefully it will be good in no time just gotta work round it
	7 years ago	Post 90 • IP flag post

283	283 ryzymillzy private msg quote post Address this user	plus 1 0
	aha great energy! keep it going mate.
	7 years ago	Post 92 • IP flag post

1.69K	1.69K Popeye25 private msg quote post Address this user	plus 1 0
	hes not doing phat anymore and is cutting if im not mistaken
	7 years ago	Post 94 • IP flag post

2.24K	2.24K DETERMINED1 private msg quote post Address this user	plus 1 0
	Him and i were talking about wendlers 531 the other day I sent him the pdf
	7 years ago	Post 96 • IP flag post

***Rohrbacher's Alpha Log***3155

Rohrbacher's Alpha Log3155