Rob Hope - Bodybuilding

[admin]

Keep up to date with CNP involved athlete Rob Hope

[admin]

http://i223.photobucket.com/albums/dd304/cnpprofessional/rob-hope.jpg

[Gumball]

welcome to the gunshow!!

any updates on rob, is he still training and planning to compete again?

[iron head case]

I heard that you have retired from competing? is this true and why?

[rob hope]

Hello all and welcome to the forum. :)

Please feel free to ask any questions regarding diet/training etc.

Look forward to hearing from you.

Rob

[rob hope]

I heard that you have retired from competing? is this true and why?

Hi there,

No ive not retired just yet, i reckon ive got a few years left in me! :)

I have been off the stage for a while mainly due to injuries that have affected my training....1st was my shoulder (ac joint) then my lower back (Sacroiliac joint).
Both injures did a pretty good job at restricting the majority of basic core movments for a quite a while hence my layoff.

The good news is that lots of rehab sems to have sorted things out in both areas and training is back up to about 85%
at the moment im just working on getting strength back up and re-introducing squatting back into my training.

No defiante plans just yet but if all is good i might do some powerlifting early next year, see how i get on then take if from there.

Cheers
Rob

[admin]

Welcome Rob,

Nice to have you on here, I'm sure we'll get more questions for you when we go live with the new forum.

[Gumball]

Rob would you ever consider doing the UKBFF with plans for the 202 in the longterm??

[bigdeadweight]

your arms are amazing, have you built them through volume or heavy weights or a combination?

[johnoliver]

Hi Rob

Glad you back in the gym.

Would you please be able to pust up your normal daily diet?

Thanks
John

[rob hope]

Welcome Rob,

Nice to have you on here, I'm sure we'll get more questions for you when we go live with the new forum.



Thanks & nice to be here colin,

for sure i look forward to it.

[rob hope]

Rob would you ever consider doing the UKBFF with plans for the 202 in the longterm??

Hi there.

Yes UKBFF for sure, ive considered that one for quite a while

I remember when i was going to see John Hodgson back in 2003 when i was getting ready for the bnbf British and he almost talked me into dong the Mansfield classic a week or so before, i nearly did but decided not to as my main focus was the British at the time.

TBH i wish i had given it a shot back then as i think id quite possibly be restricted from competing there since i got my pro card with another fed.

As for 202, well yes I’d love to have a go, but realistically to id have to put on a considerable amount more size as im only around the low to mid 170’s on stage and get an ifbb pro card in the which is no easy task.
definatley someting id set as one of my long term goals though

[rob hope]

Hi Rob

Glad you back in the gym.

Would you please be able to pust up your normal daily diet?

Thanks
John


Hello john,

Thanks mate,

Yes for sure, ill put together what im currently eating on a daily basis along with my current supplements and post it up on here shortly.

Cheers
Rob

[rob hope]

your arms are amazing, have you built them through volume or heavy weights or a combination?


Hi & thanks BDW,


Ive always trained my arms with fairly average volume id say, and heavy poundage’s, ive stuck with this as its always worked well for me. Ive never really gone for the high volume approach

For the majority of the time i train biceps once a week with 3 exercises, the first two of these will some type of bar curl followed by a dumbbell curl, each for three sets. These are followed by a final 3 sets on a concentration movement.
On all bicep exercises ill increase the weight and drop the weights each set aiming for 8, 6 then 4 reps in each progressive set.
The same format follows for my triceps with the only difference being i usually up the rep range slightly to 12-8 ish

As far as specific movments go its all bars and dumbells with the odd cable or machine on occasion.
I keep it pretty simple only really changing the seating/standing position and the type of bar/attachment im using each week to vary things a little but that’s about it. A pretty basic approach but does the job.

Rob

[johnoliver]

Hello john,

Thanks mate,

Yes for sure, ill put together what im currently eating on a daily basis along with my current supplements and post it up on here shortly.

Cheers
Rob

Thanks Rob, Looking forward to it

P.S. Sorry for all the spelling mistakes in the request, must have been having a bad day, and glad you understood what I meant LOL :banghead:

[rob hope]

Thanks Rob, Looking forward to it

P.S. Sorry for all the spelling mistakes in the request, must have been having a bad day, and glad you understood what I meant LOL :banghead:

Here we go:

Ist thing on empty stomach: 5-10 g pro l-glutamine
1. 4 egg whites, 2 whole eggs, mushrooms/red+green pepers & 100g oats
Provital

2. 1 tin of tuna & 75g brown rice with green veg

3. 120g chicken breast & 75g brown rice with green veg

4. Same as meal 3 with turkey breast

5. (Before training) l serving propeptide

6. Postworkout: Pro recover

7. 400g potato 120g chicken with green veg

8. Propeptide

Pro-l glutamine right before sleep

This is my current food and supplemet intake on a typical training day.
other than my 2 postworkout meal all other meals are spaced out at 2-3 hour intervals Non training days are slightly different as i dont have the pro recover and replace meal 6 with a food alternative and some carbs.

I stick to this format from monday to friday and relax a little during the weekends, replacing 2 or 3 of these meals with cheat meals of what ever i fancy

At the moment supplements are pretty basic. These are my 'core' supplement that i always use.
Other favorites are E2, GF and Gakic which i use every so often. Ill generally use one of these for a month before changing to antother type for another month of so then giving it a break.
Going to start using E2 in a few weeks

Hope that helps!
Rob

[johnoliver]

Thanks for the reply Rob :thumbsup:

[iron head case]

Rob, how do you prepare meal 1, do you cook it all together, or do you eat the oats separate?

[bigdeadweight]

Hi & thanks BDW,


Ive always trained my arms with fairly average volume id say, and heavy poundage’s, ive stuck with this as its always worked well for me. Ive never really gone for the high volume approach

For the majority of the time i train biceps once a week with 3 exercises, the first two of these will some type of bar curl followed by a dumbbell curl, each for three sets. These are followed by a final 3 sets on a concentration movement.
On all bicep exercises ill increase the weight and drop the weights each set aiming for 8, 6 then 4 reps in each progressive set.
The same format follows for my triceps with the only difference being i usually up the rep range slightly to 12-8 ish

As far as specific movments go its all bars and dumbells with the odd cable or machine on occasion.
I keep it pretty simple only really changing the seating/standing position and the type of bar/attachment im using each week to vary things a little but that’s about it. A pretty basic approach but does the job.

Rob

Thanks mate, interesting to see what you are doing.

[rob hope]

Rob, how do you prepare meal 1, do you cook it all together, or do you eat the oats separate?

I have the oats separate with water.

the eggs i have scrambled.

No way all together, i dont think that would go down to well with me!
:smile5:

[iron head case]

I used to blend 6 egg whites up, with about 70gs of oats, put a little olive oil in a pan and fry it like a pancake.
add some sweetener and lemon and it was okish, now i just blend peptide in 200ml of cold skim milk and pour over oats and raisins.

[johnoliver]

Ive done that in the past, egg whites, oats and blueberry's.
Just like Rich Gaspari.
Doesnt taste too bad, you can only taste the oats and blueberry's.:cornut:

[rob hope]

ahhh how could i forget the oat pancake!

i used to have these all the time, used a similar mix but would just use one whole egg and a bit of water.

cook it up and have it with pro dessert on top!

[johnoliver]

One thing I do, which is nice and easy, 100g dry oats in the shaker bottle, 2 scoops peptide, and shake up with water.

Then neck the bugger. Taste's like chocolate Wall-Paper Paste, but doest the trick :smile5: :puke:

[pagie]

One thing I do, which is nice and easy, 100g dry oats in the shaker bottle, 2 scoops peptide, and shake up with water.

Then neck the bugger. Taste's like chocolate Wall-Paper Paste, but doest the trick :smile5: :puke:


This is my usual breakfast mate but I blend it

[stow]

I blend water, 2 scoops pro pep, ready brek and a banana. The RB blends better but you need more.

[gizmo09]

Thanks for sharing your diet Rob. Could you give me a breakdown of the micronutrients you are consuming there on a daily basis please. ( interested to see your fat and carb intake in particular) Also do you consume less carbs on a non weights day.

Do you do cardio during your off season training or do you only do this come pre contest time ?

Thanks in advance for taking the time to answer my questions. Best of luck on your comeback trial.

[admin]

D8hbzsim1ZE

[rob hope]

Thanks for sharing your diet Rob. Could you give me a breakdown of the micronutrients you are consuming there on a daily basis please. ( interested to see your fat and carb intake in particular) Also do you consume less carbs on a non weights day.

Do you do cardio during your off season training or do you only do this come pre contest time ?

Thanks in advance for taking the time to answer my questions. Best of luck on your comeback trial.

Hi Gizmo,

sorry about the late reply.

at the moment my daily targets are

250g for protein
410g for carbs.

The fats in my diet come naturally from the foods i eat year round, since i eat pretty clean year round with the exception of 2-3 cheat weekly meals during my offseason ive never worked out exactly how much fat im consuming.
My protein stays the same during ther offseason, and i monitor my weight and adjust my carbs accordingly depending on my target.
I keep carbs the same througout the week and on non trraining days if im not dieting. When on a diet its slightly different as i reduce my carb intake and also cycle them so each day is different.

I have at times done cardio offseason, but only a light ammount of say 2-3 20-25 minuite moderate sessions each week. Ive found that although it didnt affect my appearance that much, my recovery between sets improves quite a bit allowing me up the intensity of my training sessions.
At the moment its no cardio for me at all....just weights:smilewinkgrin:

hope that helps mate

[vicky mccann]

ahhh how could i forget the oat pancake!

i used to have these all the time, used a similar mix but would just use one whole egg and a bit of water.

cook it up and have it with pro dessert on top!


You must have forgotten cause its so long since you competed and that was a major part of our comp diet. Get back on stage mate you are missed.:smash:

Vx

[gizmo09]

Thanks alot for the detailed response Rob All the best

[adamrochester]

Hey rob just wondering what kind of cardio you do when preparing for a contest .. high intensity or moderate if moderate do you meassure your heart rate ? if so is it 65% and how long do you do it for and how many times a week

and do you train any body part twice a week or three times if so what ?

do you have a training journal around that i can have a look at a wanna know what you do for your back ! its massive ,, how many sets, reps and exercises do you do for it ?

thanks would apreciate it alot if you could reply

[adamrochester]

sorry man i for got something

Hey rob just wondering what kind of cardio you do when preparing for a contest .. high intensity or moderate if moderate do you meassure your heart rate ? if so is it 65% and how long do you do it for and how many times a week

and do you train any body part twice a week or three times if so what ?

do you have a training journal around that i can have a look at a wanna know what you do for your back ! its massive ,, how many sets, reps and exercises do you do for it ?

how do you weigh your chicken , meat cooked or raw and same with rice ?

thanks would apreciate it alot if you could reply

[adamrochester]

sorry rob i for got something again

Hey rob just wondering what kind of cardio you do when preparing for a contest .. high intensity or moderate if moderate do you meassure your heart rate ? if so is it 65% and how long do you do it for and how many times a week

and do you train any body part twice a week or three times if so what ?

do you have a training journal around that i can have a look at a wanna know what you do for your back ! its massive ,, how many sets, reps and exercises do you do for it ?

how do you weigh your chicken , meat cooked or raw and same with rice ?

do you go to failure with every set in your workouts or only half or more ?

do you have a week off from training like every 8-10 weeks if not do you go lighter like do a deload for a week or to ? or what do you do for a break


thanks alot would apreciate it alot if you could reply

[rob hope]

Hi adam.
When im doing cardio for a show ill vary it quite a bit. Id say the two most common types i do are just plain old fast walking out on the road first thing in the morning or the cross trainer. If im on the cross trainer ill either maintain a moderate intensity for the duration on the session or i will do intervals of 30 secs to 1minuite all out with 1-2mins rest in between. If its walking ill just maintain the fastest pace i can manage for the duration.
The length of my cardio sessions really depends on how much weight im trying to lose. Generally ill start off with maybe three sessions a week at around 20mins. Gradually over the weeks ill increase this to suit my weight loss/condition, at the most i could be up to 50 mins each day at which point ill do half in the morning and half after training. Never used a heart rate monitor, i just monitor my progress and adjust things on a weekly basis
Chicken-cooked
Rice-raw
Heres the back workout.
Wide grip chins (swap for reverse grip every 6 weeks)
Barbell rows (swap for t bar row every 6 weeks)
Deadlifts
Seated pulley row
All for 3- four sets of 8-4 reps
Yes on the last 2-3 sets ill train to failure for most things but as i train on my own this is not always practical/safe on things like bench etc unless a spotter is around
Cheers
Rob

[adamrochester]

thanks heaps rob

are those sets pyramided heavy to light or light to heavy ?

when you said last 2-3 sets to failure so you pretty much only do 2-3 sets to failure whole workout ?

do you have a break from training every 8-10 weeks like a week of ,, or do you do a deload on the weights n go lighter

do you train anything 2-3 times a week if so what

do you take any protein or glutamine or bcaas before or after cardio

what supplements have given you the best gains

is it possible to ask what you do for , chest and legs and abs ,and forearms ,and shoulders and traps ? exercises and reps and sets , not just for me but for every one to see :)

thanks rob apreciate this alot !!

[adamrochester]

thanks heaps rob

are those sets pyramided heavy to light or light to heavy ?

do you do any super sets drop sets negatives ect in every workout if so when ?

when you said last 2-3 sets to failure so you pretty much only do 2-3 sets to failure whole workout ?

do you have a break from training every 8-10 weeks like a week of ,, or do you do a deload on the weights n go lighter

do you train anything 2-3 times a week if so what

do you take any protein or glutamine or bcaas before or after cardio

what supplements have given you the best gains

is it possible to ask what you do for , chest and legs and abs ,and forearms ,and shoulders and traps ? exercises and reps and sets , not just for me but for every one to see :)

thanks rob apreciate this alot !!

[rob hope]

thanks heaps rob

are those sets pyramided heavy to light or light to heavy ?

do you do any super sets drop sets negatives ect in every workout if so when ?

when you said last 2-3 sets to failure so you pretty much only do 2-3 sets to failure whole workout ?

do you have a break from training every 8-10 weeks like a week of ,, or do you do a deload on the weights n go lighter

do you train anything 2-3 times a week if so what

do you take any protein or glutamine or bcaas before or after cardio

what supplements have given you the best gains

is it possible to ask what you do for , chest and legs and abs ,and forearms ,and shoulders and traps ? exercises and reps and sets , not just for me but for every one to see :)

thanks rob apreciate this alot !!

Hello again adam.

on all of my sets i pyramid from light to heavy,
I do a couple of warm up sets usually 10's with a light weight and then do some stretching.
my first set of each exercise usually starts with a weight im fairly confident i can do for 8-10 reps.
after that the remaining 3 sets i will choose a weight that i will aim to get 8, 6 then 4 reps with. These are the ones that go to failure so yes its 2-3 failure sets per exercise.

no i rarely do supersets or negatives. generally if i have someone to spot me i will do forced reps and if im on my own i use rest-pause to get a few more reps rather than going to absolute failure. Occasionally i throw in some supersets for a bit of variation when i feel like it.

Around training i take my pro-peptide prior to working out and right after my workout pro recover. I use glutamine in the night on an empty stomach and in the morning first thing.

No i dont really do training breaks or anything like that. i really just vary my exercises every so often. Obviously i listen to my body so if i am injured/ill etc i will take time off. If i feel good to train then i keep going!
ive always trained calfs twice a week as its a weak part, everything else gets hit one.
(i will write up the rest of the body part routines you requested and post then up here soon)

Propeptide as my favourite supplement. Its the foundation of my supplement program and i feel that using it as my 'every day' long term supplement has helped me make some of my best steady, quality gains ive seen.

Cheers
Rob

[adamrochester]

thanks heaps rob i really apreciate this !

when you explain it could you please out line when your rest days are to ?

and what cardio works best ? the interval or the speed walk and what you do more of

and after a contest how do you add the calories back or the macro nutrients back ? 10-20 grams of carbs a week until you start gaining a pound a week ?

thanks man i look foward to hearing what the rest of your routine looks like :)

[Gumball]

Rob can you please tell me what time you get up in the mornings?

What time do you go to bed?

And how many times do you go to the toilet on training and non training days?

[10REPS]

Rob can you please tell me what time you get up in the mornings?

What time do you go to bed?

And how many times do you go to the toilet on training and non training days?

Cant wait to see the answer to this one! ;-)

[scottz]

jeez....poor Rob..theres askin quetsions,and theres takin the pee...what deodrant does Rob wear..boxers or briefs..tea or coffee..milk or cream...:yikes:

[rob hope]

Rob can you please tell me what time you get up in the mornings?

What time do you go to bed?

And how many times do you go to the toilet on training and non training days?


Gumball please tell me you're joking?? right????

:117:

[rob hope]

right here we go adam.

mon-legs
tues-chest/biceps
thurs-back/calfs
fri-shoulders/traps/tris
the other days are rest days

the work outs are as follows
chest:
Incline bench
incline flyes
flat dumbbell press
weighted dips
Legs:
Squats
leg press
leg extensions
stiff legged dead lift
lying hamstring curls
seated hamstring curls
seated calf raise
standing calf raise
Ill add my triceps work just in case you want to see that also.(biceps is already on here in an earlier post)
Lying triceps extensions
Overhead dumbbell extensions
Cable pushdown

All of the above i train for 4 sets @10-4 reps pyramiding from light to heavy *the only exception being calf’s which get slightly higher reps of 10-15
shoulders/traps:
barbell shrugs
upright rows
seated dumbbell side raises
bent over dumbbell raises
front dumbbell raise
barbell press
I use the same number or sets on shoulders but go slightly higher on reps using 12-8 range as i feel i get a better workout with slightly more volume and a more moderate weight as opposed to other body parts.
Abs: i train 3 times a week and choose any three exercises and will go 3 sets on each one aiming for 10-15 reps. I only use bodyweight for abdominal exercises.
Forearms-i dont train these I try not to use straps for my training. I only really use them for upright rows and heavy shrugs. Other than that i use chalk so i feel my forearms get a fair amount of work during the exercises in my back workout.
The intervals on the cross trainer are probably more effective for me than walking.
‘’and after a contest how do you add the calories back or the macro nutrients back ? 10-20 grams of carbs a week until you start gaining a pound a week ?’’
Yep thats correct, once i get my eating back to normal after the post contest ‘eat what you like phase’ I just gradually increase my carbs by a steady amount of around 50g, monitoring and adjusting my weight at regular intervals to suit.
think that about covers it

rob

[admin]

Gumball please tell me you're joking?? right????

:117:

Fairly sure Gumball was joking due to the length and intricate detail of Adam's questions Rob.

[adamrochester]

thanks alot rob apreciate it
one more how long do your workouts go for ?

and for gumball and scotts get f*$ked

thanks

[Gumball]

Whythankyou Adam :p I did indeed get some off my girlfriend lastnight!

Yes I was only joking Rob. Best of luck for the future, if you want it enough I'm sure you could go all the way.

[stow]

yeh go and get frisked

[admin]

Rob Hope
May 22nd, 2005
Rob Hope Discipline: Bodybuilding
Name: Rob Hope
Date of Birth: 03/07/1980
Place of Birth: Isleworth
Height: 65 Inches
Weight: 170 lbs
Off-Season Weight: 182 lbs
Marital status: Single
Resident: Twickenham, Middlesex
What was the first contest that you entered?
2002 ANB South-Eastern Championships
Have you won any major contest ?
2003 ANB Britain (middleweights), 2003 Overall INBF World Championships, 2004 WNBF Mr Universe, 2005 & 2006 Professional WNBF World champion.
Who is your favourite Bodybuilding player and why?
When I began bodybuilding Shawn Ray was a motivational figure because of his great shape/physique and his consistency in the sport.
What has been the highlight of your career so far?
Winning the overall title and gaining my Pro card at the 2003 amatuer worlds in New York and winning my first Pro show.
What do you consider to be your best body part ?
Back and Biceps
What do you consider to be your worst body part ?
Calves and Chest
What is your favourite exercise?
Deadlifts
What is you least favourite exercise?
None
What is your favourite movie?
Pulp Fiction, The Last Samurai
What is your favourite binge-out?
Chinese and cake
What food do you hate the most?
None
What do you love the most about bodybuilding?
The whole bodybuilding lifestyle and the element of self discipline and determination that you gain. I also love getting to meet so many great people involved with the sport.
What’s your long-term ambition in bodybuilding?
To keep improving and be the best I can be.
What advice would you give to upcoming Bodybuilding players?
Be consistent with your diet and train hard. Be patient and stay focused on your goals. Do not let disappointments along the way put you off.
Any additional comments
Thanks to my friends and family for their support and a big thank you to CNP for sponsoring me and their help and advice.

[rob hope]

LOL phew thank god for that!

cheers gumball,
im getting there with things going fairly well, just being held back with a few issues which are currently stopping me from getting on the leg press/squat rack other than that all is okay.

Adam.

my workouts are around 60-80 minutes.

[scottz]

thanks alot rob apreciate it
one more how long do your workouts go for ?

and for gumball and scotts get f*$ked

thanks hee hee...stalker!!

[scottz]

hey Rob..do you ever train with Vicky Mac anymore? just askin since the dvd mate,or was that just for the dvd you both did...? ever thought of competeing in any other natural feds or are you tied too BNBF.. good luck with your traaining and hope your injurys dont hold you back too much...:wink5:

[adamrochester]

rob sorry was gonna say this

one more how long do your workouts go for ?

and how long do you rest between sets ?

there the last ones thanks rob :)

[rob hope]

rob sorry was gonna say this

one more how long do your workouts go for ?

and how long do you rest between sets ?

there the last ones thanks rob :)


60-80 minuites

rest periods depend on what im training/my current fitness level. in general i try to get through at a fairly fast pace.

[Daz Cooper]

Cheers for the comment my mate, u r such a massive inspiritation to us natty brits!
A world champion and true legend of our fed, hope to follow in your almighty :coolgleamA:footsteps one day!

[iron head case]

How is the training going Rob? are your injuries holding up?

[rob hope]

hey Rob..do you ever train with Vicky Mac anymore? just askin since the dvd mate,or was that just for the dvd you both did...? ever thought of competeing in any other natural feds or are you tied too BNBF.. good luck with your traaining and hope your injurys dont hold you back too much...:wink5:

Hi Scottz,

Ive not trained with vicky for quite a while now.....Our training methods were quite similar hence the dvd.
We train together when ever i am/was up in scotland where they are based but for the most part im at the other end of the country in london so train by myself most of the time.

Im not tied to the BNBF and yes i have thought about competing in different federations but to be honest i feel like having a go in the UKBFF or somethign like that as opposed to another natural fed at the moment.

cheers
rob

[vicky mccann]

Yes it has been ages since we had a workout Rob, hope your training is getting better then you might be able to keep up with me again LOL.

The UKBFF might be a good starting point as a natural there will be no pressure. Going right back into Natural Pro Ranks could be hard as you will be expected to get right back on stage and win which is tough after so much time out. Would be good to get you back in the team tho.

Vx

[scottz]

cheers Rob..not sure if you will answer this question,and its no problem if you dont..as you got too such a great level at a natural level..have you ever considered going over too the un-natural side..reason i ask is they say if you are a great natural,you would be even better as an un-natural..worlds your oyster sort of thing..not saying you should,far from it as i am natural myself,but when you see flex lewis and john hodgson too name a few,dont it just for a moment make you think,just maybe?

[rob hope]

How is the training going Rob? are your injuries holding up?

Its all pretty good at the moment, the only real issue at the is my leg training, more problems..this time with my right knee which has been stopping me from using the leg press or sqautting which is a bummer considering the problem didnt even occur in the gym!

Other than that the rest of my training is coming along good, no restictions on any core upper body pressing movments and the back training is good also. In general my stregnth seems to be improving so i cant complain!
Just need to get the knee fixed and ill be back to full steam!

[rob hope]

Yes it has been ages since we had a workout Rob, hope your training is getting better then you might be able to keep up with me again LOL.



haha maybe mate.... i reckon id be alright


cheers Rob..not sure if you will answer this question,and its no problem if you dont..as you got too such a great level at a natural level..have you ever considered going over too the un-natural side..reason i ask is they say if you are a great natural,you would be even better as an un-natural..worlds your oyster sort of thing..not saying you should,far from it as i am natural myself,but when you see flex lewis and john hodgson too name a few,dont it just for a moment make you think,just maybe?

Hi Scottz, i get asked this quite alot so no problem mate. I follow the progress of lots of IFBB pros/the IFBB scene in general and think some of the physiques on that scene are outstanding.

I dont see myself going down that route to be honest though. Its totally a personal choice thing but not something that interests me really.
im just going to keep at it the way i am and see how far that takes me.

rob

[vicky mccann]

haha maybe mate.... i reckon id be alright


rob

That sounds like a challenge. Hope we get a chance to see if I can burn you out or not.
X

[scottz]

cheers Rob for answering..good luck in 2010 mate...:wink5:

[adamrochester]

rob sorry to be a pain was wondering do you drink diet colas or diet pops or calorie free drinks in your contest preps

do they effect leanness ?
and in the off season and contest prep do you have cheat meals or ( refeed days with more carbs ) ?

thanks rob apreciate this a hell of a lot

[rob hope]

rob sorry to be a pain was wondering do you drink diet colas or diet pops or calorie free drinks in your contest preps

do they effect leanness ?
and in the off season and contest prep do you have cheat meals or ( refeed days with more carbs ) ?

thanks rob apreciate this a hell of a lot


Hi mate,

yes i use diet drinks/use sweetners etc and dont find i have any problems with them affecting my diet/condition. I think most people dieting will use some sort of artifical sweetner with their food/drink

off season i have two or three cheat meals each week where i dont count anything, i just have whatever i feel like without worrying about its calorie content.
During my diet, i have one cheat each week until i get to the stage where im around 12-14 weeks out from there its no cheat meal at all

hope that helps

[adamrochester]

thanks alot brother i really apreciate it

do you have those cheat meals on off days or like after a workout ? any typical cheat meal that is your fav ?

by the way have you got a dvd ?

thanks man

[scottz]

Rob has a dvd with himself and VickyMcCann called Arm Yourself..very good dvd..some incredible lifting on there from both of them..recommended defo...:thumbsup:

[adamrochester]

oh fu*k yeah where do i order it from what site im in australia

[iron head case]

I think cnp stock it Adam, also my shop stocks it, www.newimagesupplements.co.uk

[rob hope]

thanks alot brother i really apreciate it

do you have those cheat meals on off days or like after a workout ? any typical cheat meal that is your fav ?

by the way have you got a dvd ?

thanks man


yes mate i usually have the cheats on off days... (weekends for me) No typical favorite to be honest.... its totallt random & whtever i feel like having at the time.

RE the dvd the lads answered that one. Though i would add you can also get it on the main CNP website.

Hope this helps

rob

[adamrochester]

cheers bud :)

[ste stevens]

hi rob

your arms look great!

how often do you train them? and could you share your arm training routine please i think it would help me and the rest of the guys and girls on here!?

thanks

ste stevens

[ste stevens]

haha maybe mate.... i reckon id be alright




Hi Scottz, i get asked this quite alot so no problem mate. I follow the progress of lots of IFBB pros/the IFBB scene in general and think some of the physiques on that scene are outstanding.

I dont see myself going down that route to be honest though. Its totally a personal choice thing but not something that interests me really.
im just going to keep at it the way i am and see how far that takes me.

rob

i agree with you rob IFBB Pro's do look great in and off season but the pure and safe side of bodybuilding is the best path to stay on...

i got asked if i was using not to long ago and would i use i just lafed and said "there is nothing better then looking in the mirror after reaching your goals and knowing that you have done it with the passion and dedication you put in to it"

hard work pays off and with your physique mate it paid of big!

[rob hope]

Happy new year folks! :hurray:

what are everyones goals for this year??

One of mine is to get back under the squat rack and start training legs again!!

[rob hope]

hi rob

your arms look great!

how often do you train them? and could you share your arm training routine please i think it would help me and the rest of the guys and girls on here!?

thanks

ste stevens

here we go Ste,

a typical example for my biceps would be:
EZ bar curls
Seated alternate dumbell curls
Dumbell concentration curls

all using the format below



Hi & thanks BDW,


Ive always trained my arms with fairly average volume id say, and heavy poundage’s, ive stuck with this as its always worked well for me. Ive never really gone for the high volume approach

For the majority of the time i train biceps once a week with 3 exercises, the first two of these will some type of bar curl followed by a dumbbell curl, each for three sets. These are followed by a final 3 sets on a concentration movement.
On all bicep exercises ill increase the weight and drop the weights each set aiming for 8, 6 then 4 reps in each progressive set.
The same format follows for my triceps with the only difference being i usually up the rep range slightly to 12-8 ish

As far as specific movments go its all bars and dumbells with the odd cable or machine on occasion.
I keep it pretty simple only really changing the seating/standing position and the type of bar/attachment im using each week to vary things a little but that’s about it. A pretty basic approach but does the job.

Rob

[ste stevens]

thanks rob for sharing your bicep routine hope your doing well and all the best for 2010

take care and thanks again

ste

[Sasstig]

Rob,

What weight and height are you?

adrian

[rob hope]

Rob,

What weight and height are you?

adrian

Hi mate,

im 5'5 and around 12.5 stone on stage. offseason i go up to anywhere between 13.5 to just over 14st.

Rob

[vicky mccann]

Hey Rob
How the leg training going??

Hope we will see you sometime this year.

V

[rob hope]

Hey Rob
How the leg training going??

Hope we will see you sometime this year.

V

last week was my first session back squatting, obviously didnt go very heavy at all, just aimed to go for more reps and get used to things.... the knees were very sore though even when using really light weights, not such a good sign for a first work out back ill have to play this one by ear and do some more physio!

on a good note my deadlifts are going good, im back up to 235 for reps. going to move on to singles ina few weeks!

[vicky mccann]

That doesnt sound good remember to take your pro tect. I hope you get with it maybe with more squate syour knees will get used to it again. Glad the deads are going good keep us up to speed on your recovery.
Take care Dude x

[iron head case]

Rob, just a quick question mate,
fats (udos) for example, do you use them? and if yo do, do you drop them a week or 2 from a show, or keep them in all the way,
Mark

[rob hope]

Rob, just a quick question mate,
fats (udos) for example, do you use them? and if yo do, do you drop them a week or 2 from a show, or keep them in all the way,
Mark

Hi Mark,

i use udos all year round. Right up to and including my final week before a show.

off season i use a steady ammount daily. 2-3 servings daily.

When im dieting i the ammount i use fluctuates and this relates to my carb intake.

For example if im on a low carb day ill increase my fat intake from oil. when cabs go up on a weekly high day ill reduce the intake right down to one serving or sometimes even omit it all together.

I use the same approach when carb depleting/loading as doing so helps me effectivley carb deplete rather than calorie deplete.

cheers
rob

[gizmo09]

Hi Rob glad your getting back into your training.

Another question if i may, with your diet plan that you have posted up i see that meal 5 is pro peptide (2 scoops i assume?) How long after meal 4 do you consume this shake. And how long before your workout is this shake am i right in thinking about an hour then you have gf 30 minute later, 30 minute before workout? Also is there a reason why you have protein only shake before workout and not protein with carbs ?

Also is the potato you have at meal 7 white potato ?

Hope you dont mind me asking and thanks alot for any reply. All the best for the future
Adam

[rob hope]

Hi Rob glad your getting back into your training.

Another question if i may, with your diet plan that you have posted up i see that meal 5 is pro peptide (2 scoops i assume?) How long after meal 4 do you consume this shake. And how long before your workout is this shake am i right in thinking about an hour then you have gf 30 minute later, 30 minute before workout? Also is there a reason why you have protein only shake before workout and not protein with carbs ?

Also is the potato you have at meal 7 white potato ?

Hope you dont mind me asking and thanks alot for any reply. All the best for the future
Adam

Hi adam, not at all mate.
I usually have my fifth meal around 2-2.5 hours after meal 4. This works out at about 30 mins before my workout. So for example i usually have #4 at 3.00 followed by my peptide when i finish work around 5.00. i make it to the gym and start training at about 5.30ish.
I dont alaways have 2 scoops, it depends on how much protein im getting from the rest of my diet. sometimes only i have 1.5 scoops.
In general prefer to have my my pre workout meal as just pepdide with no carbs as i get pletny of carbs in the previous four meals of the day which amounts to a good level of stored glyocogen to fuel my workout.
The other reason is that in having only protein my blood sugar levels/insuilin stable prior to and during my workout whilst also providing a nice steady supply of aminos.
as soon as im done training my body is then in an ideal state to take in my pro recover which i follow up with a carb rich meal, typically white potato or white rice.

If im using GF i simply omit the peptide before training and replace with GF.

hope that helps
rob

[gizmo09]

Thanks for the detailed reply again Rob makes alot of sense. As a general rule are you not big fan of pre workout drink that you seem flooding the market in recent times thanks Adam

[rob hope]

Thanks for the detailed reply again Rob makes alot of sense. As a general rule are you not big fan of pre workout drink that you seem flooding the market in recent times thanks Adam

Hi adam,

no problem mate.

On the whole ive just stuck to the fairly basic stuff and as long as i get enough rest and recovery my workouts dont seem to suffer so in dont use them all that often.

in saying that, i think i mentioned somewhere else that i occasionally use progakic... thats one drink that i do like to use before training.

[gizmo09]

Hi Rob me again !!

On your diet mate you take pro recover post workout, do you just take a standard serving of 2 scoops or do you consume more ?

If you are using GF pre workout how close to a show would you omit this ?

Thanks again Rob sorry if all the Q's are a pain in the arse
All the Best
Adam

[rob hope]

Hi Rob me again !!

On your diet mate you take pro recover post workout, do you just take a standard serving of 2 scoops or do you consume more ?

If you are using GF pre workout how close to a show would you omit this ?

Thanks again Rob sorry if all the Q's are a pain in the arse
All the Best
Adam

hello mate,

no worries about the questions, its all good

yes i always use pro recover on my diet all the way up to the final week before the show, just the standard serving of 2 scoops all the time.

Ive never really used gf that close up to a show probably about 2-3 months id say from memory. however when i previously used GF pre contest it was the old formula which used creatine monohydrate as opposed to the new ethyl ester version.
I used to cut this out early due to the fact that monohydrate may cause one to hold some water.

Ethyl ester is a different story.... although i never used the New type of GF leading up to a show i have used creatine E2 right up to and including the final week before a show on several ocasions with really good results.

hope that helps.

rob

[scottz]

Hi Rob.......hows your training coming along..injury free? any plans competive this or next year? if you had to give it all up today for some unknown bizzare reason,what do you think you would do instead mate? thanks...

[rob hope]

Hi Rob.......hows your training coming along..injury free? any plans competive this or next year? if you had to give it all up today for some unknown bizzare reason,what do you think you would do instead mate? thanks...

Yes training is going good mate, im making steady progress and (touch wood) haven’t had any major problems.

Upper body training has been all good for a long time now. Its really my legs which have been out of action due to injuries

Ive been front squatting for the last few months as this seems to cause less aggro with my knees, started real light just doing it a little bit a time and im up to 135kgs so far. I re introduced leg press a few weeks back and no complaints there. I'll stick with this format for a while more and then bet back to doing regular squats, which hopefully should help as this the main leg exercise for me.
Im not at the level i would like to be just yet but ill stick at it and hopefully will be able to make a successful return.
timing all depends on the progress i make, id like to say the later stages of this year, but more realistically it will be next year at some point.

Cheers
rob
p.s if i had to pack it all in id race motorcycles!

:smile5:

[vicky mccann]

It would be great to see you back on stage Bro.x

[scottz]

Thanks Rob...i would have thought front squats would hurt the back a bit,they do me and i find them awkward so do the regular squat..good too hear your doing ok mate..did you go Expo show? i didnt as i had too do overtime..lets hope you one day get back too the Rob we see in the dvd:coolgleamA:

[rob hope]

Thanks Rob...i would have thought front squats would hurt the back a bit,they do me and i find them awkward so do the regular squat..good too hear your doing ok mate..did you go Expo show? i didnt as i had too do overtime..lets hope you one day get back too the Rob we see in the dvd:coolgleamA:

Thanks mate, thats the plan

I didnt make it to the expo, shame as it was supposed to be a good weekend.

As for front squats ive never had any real trouble with them, its regular squats that seem to cause injuries/problems every so often.

I suppose the fact that i squat a fair bit more on the regular squat than front squat may have something to do with this though

[muay]

Hi Rob

Would you mind telling me about your best lift ( weight , reps ) for Ez bar curl ( strict form ) , lying ez- bar extention , t-bar row (weight plus the bar ) and barbell row in the off-season ?

[rob hope]

Hi Rob

Would you mind telling me about your best lift ( weight , reps ) for Ez bar curl ( strict form ) , lying ez- bar extention , t-bar row (weight plus the bar ) and barbell row in the off-season ?


Hi muay,
my PB on the three big lifts are:
Squat-240
Deadlift-280
Bench-140
i dont really make a note of the others like rows curls and extensions, generally because i dont do singles or doubles on these, all go for slightly higher reps.

i curled 60kg yesterday on a ez bar for 5 reps with decent form...will let you know how i get on with barbell rows tomorrow probably somwhere in the region of 130 is at the moment im guessing. hope that helps

rob

[scottz]

Hi Rob..whens the next stage/guest apperance likely too be..hope the injuries are keeping at bay mate..

[rob hope]

Hi Rob..whens the next stage/guest apperance likely too be..hope the injuries are keeping at bay mate..

Things are good thanks mate, started standard back squats again about 5 weeks ago an dso far so good.

just working my way back up slowly but im happy with the progress so far,
its the first time in ages that ive been able to do a full proper leg work out again with out any issues, as a matter of fact make that a full weeks worth of training!

not got any dates set but i reckon if i can continue progressing at this rate (touch wood) ill be back on it sooner rather than later :smile5:

[scottz]

Brilliant news mate...take it steady is best..its more a mental barrier i found when i did my back..just waiting for that twinge or niggle..be good too see you back on stage,even a guest pose someday..pleased for you Rob..

[rob hope]

Hi all just a update to my recent progress as ive not been on for a while.

All is going good. Injuries with legs and lower back have been my biggest problem areas for some time which resticted my training a fair bit but but as i mentioned a while ago things seemed to be on the mend and i was able to start training legs again a few months back.
ive been taking things steady and am now back up to doing full leg workouts again.

still not worked my way up to my old weights on squats but im steadily on the way there, bit by bit. Im up to doing 4 sets of 12-10 reps on the squat with 160kg for 10 decent reps being my last set.

Been doing slightly higher reps than normal as the weight is a bit less and seems to be doing a good job, legs although still have some way to go are coming back.

Will try and get a few pics posted soon

Cheers
Rob

[rob hope]

Will try and get a few pics posted soon



here's a couple of recent pics

[Gumball]

Great to hear things are going well again! Even though your not back to where you were (yet) you still look bloody brill - a natural freak :o)

Looking really lean too, are you planning to put a bit of fat on to speed up the process or will you be keeping trim?

[vicky mccann]

Hey Rob Great to see posting pics you must be serious about a comeback. It would be awesome to have you back in a BNBF team. Big 50 and I were just talking yesterday about how cool it would be to have you back.

[rob hope]

Great to hear things are going well again! Even though your not back to where you were (yet) you still look bloody brill - a natural freak :o)

Looking really lean too, are you planning to put a bit of fat on to speed up the process or will you be keeping trim?

cheers gumball, yes i did a bit of a short diet for as i was carrying a bit extra, i did it as a kind of experiment to see how it was on my body trying to lean down after not doing so for a few years ( it wasnt too bad actually), also to see what i looked like at the present time and gauge how much ive got to do.

my calories are now on the up again with the aim of putting on abit more size if possible for next year so yes im not worried about putting on a bit of fat as long as its within reason

[Daz Cooper]

Rob, fair do's mate your looking awesome and bang on track for a comeback. Would be an honour to compete alongside u, our team is going from strength to strength each and every year, with your addition we would be a true force to be reckoned with! Have a great christmas and look foward to seeing u in the upcoming new season! :cornut:

[rob hope]

Hey Rob Great to see posting pics you must be serious about a comeback. It would be awesome to have you back in a BNBF team. Big 50 and I were just talking yesterday about how cool it would be to have you back.



Rob, fair do's mate your looking awesome and bang on track for a comeback. Would be an honour to compete alongside u, our team is going from strength to strength each and every year, with your addition we would be a true force to be reckoned with! Have a great christmas and look foward to seeing u in the upcoming new season! :cornut:



Thanks Vic, Daz.

Looking forward to doing something again. The aim for me is to look at at doing a UKBFF show. I think it will be something different for me to try and a new challenge to set myself. I think i'd like to give that a try and then take things from there.

Thanks all & have a good christmas everyone!


Have a good christmas folks!

[vicky mccann]

Thanks Vic, Daz.

Looking forward to doing something again. The aim for me is to look at at doing a UKBFF show. I think it will be something different for me to try and a new challenge to set myself. I think i'd like to give that a try and then take things from there.

Thanks all & have a good christmas everyone!


Have a good christmas folks!

Hey Rob

It is a shame you wont be part of the BNBF team next year however I can understand the pressure to step back in at top Pro Natural level would be huge where there would be no pressure in the UKBFF and it would be on your home soil. The BNBF Pro Grand Prix is gaining momentum and it would have been great to have your name on the list next year

I can also see that you might be looking at the likes of Flex Lewis and what he has got from his career and see a place for yourself in an IFBB 202 class and I can totally understand you taking that route.

What ever you choose I wish you the best and it will be good to see you back at your best. I hope we will see you back in the IFPA and I know a certain Ben Tennesen was looking forward to competing against you again and hoped to turn the tables on past results :lol:. The IFPA has really lifted the standard of natural bodybuilding at Pro World level and I think it would have been a real challenge for you.

Good Luck whatever you do mate and have a great Xmas.

Hopefully see you soon.

Vx

[gizmo09]

Glad your back into your training Rob . You look aweome in those pictures , ive posted it before on other sites and ill say it again for me you are without a doubt the best natural bodybuilder in the uk and if not the world .

Best of luck if you compete in UKBFF ill look out for that with interest. If you do will you stay natural ? i appreciate its not a natural fed

Regards
Adam

[rob hope]

Glad your back into your training Rob . You look aweome in those pictures , ive posted it before on other sites and ill say it again for me you are without a doubt the best natural bodybuilder in the uk and if not the world .

Best of luck if you compete in UKBFF ill look out for that with interest. If you do will you stay natural ? i appreciate its not a natural fed

Regards
Adam


Hi Adam thanks mate for the comments.

Yes i'll stay natural and see how i get on where ever i end up competing.

[Gumball]

Rob could you show us all a typical days diet for what you were eating to get in the above shape?? Before you brought your calories up again...

Hope its all going well.

[rob hope]

Rob could you show us all a typical days diet for what you were eating to get in the above shape?? Before you brought your calories up again...

Hope its all going well.

Hi There,

Yes no problem, I will look back through my diet records to when i took those pictures and post a typical days eating and cardio shortly.

Thanks
Rob

[rob hope]

here gumball,
sorry about the delay mate.

07.30
1) 6 egg whites 1 whole egg mushrooms, 70g oats w/water
10.00
2) 130g tuna, spinach, 170g sweet potato
12.30
3) 120g chicken, broccoli, 170g sweet potato
3.00
4) 120g chicken, green salad, 170g sweet potato
5.00
5) 1 pro peptide
7.00
6) Pro Recover
8.00
7) 300g potato, 120g chicken, green beans
10.30
8) 1 peptide

This was a typical weekday. I was doing 35-40 mins cardio 5 days a week, either 1st thing on empty stomach or half in the moring and half right after training. I was also training 5 days per week. Weekends id have 3- 3 cheat meals over the course of the weekend, then eat well again monday-friday.
hope that helps

rob