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Old 03-13-2013, 12:54 AM   #331
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Today was my Extra Day. I use this day to just hit muscles I feel need it or can recover fast enough not to interfer with my main workouts..

Right Wrist has been killing me the last few days. So I used some Elitle FTS Wraps during my whole workout... No pain really while using the wraps.

5min Stair Master... Easy..

Calf Press
20/194
20/194
20/194
20/194

Alt. DB Curls
15/30
12/35
12/40
12/45
8/50

Overhead Cable Ext.
12/110
12/110
12/110
12/110

Weight AB Machine
15/35
15/35
15/35

Double Front Cable Bicep Curls
12/50
12/50
12/50
12/50

1 Handed Cable Pressdowns (D-Ring)
15/50
12/50
12/50
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Old 03-13-2013, 11:53 AM   #332
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nice work out Ram love the bicep work
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Old 03-13-2013, 10:25 PM   #333
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Wife took this not to long ago... The Next up and coming Athlete and Power House. He just got called a few days ago to join a Club Soccer Team. He plays every sport they dish out here. He told me the other day. He has been working out during his recess time and now is the fastest kid in his class...haha

Nice. He'll be lifting before you know it. They are watching.
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Old 03-14-2013, 12:27 AM   #334
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nice work out Ram love the bicep work
Curls for the Girls........

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Nice. He'll be lifting before you know it. They are watching.
It will be a great day. Once He can actually go to the Gym and Lift some iron. For now just playing sports and smiple bodyweight moves. Will make a big difference.
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Old 03-14-2013, 12:42 AM   #335
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Shoulders tonight... 8 weeks out from my Meet.. trying to be smart with my Shoulders.. Keeping them from getting to tight again. Since I raised my reps for Shoulders and worked in the RAM for bench. I have felt so much better. Going to cont. this till meet day. better safe then sorry.

Shoulder Dislocations 3x15
DB Rotator Cuff Work 3x12

Around the World(Head)
10/25
12/35
12/45

OHP
15/BAR
12/95
12/105
5/125

Side Cables
10/20
12/20
12/20

Front Cable Raises @ a 45* up and out pull for a rear Delt Squeeze..
12/20
12/20
12/20

Cable AB Twist
12/50
12/50

Planks
60sec
60sec
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Old 03-14-2013, 03:22 AM   #336
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Great work RR ... keep going ...
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Old 03-14-2013, 04:45 AM   #337
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Lots of reps. Looks like a good shoulder builder.
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Old 03-14-2013, 10:05 PM   #338
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Keep them shoulders healthy. Better to cruise in 100%.
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Old 03-15-2013, 12:45 AM   #339
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Great work RR ... keep going ...
Thanks and will do....

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Lots of reps. Looks like a good shoulder builder.
They are getting back there.

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Keep them shoulders healthy. Better to cruise in 100%.
Thats the plan...
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Old 03-15-2013, 12:48 AM   #340
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Delaod Deadlift Day... Nothing Heavy... Just worked with no Knee Sleeves, Belt and off a 2in Defiect. Focused on Squeezing my butt and getting the Hips to fire foward. I reset between every rep. Basically just took a breath between reps. Relaxed for a 1/2 Sec and pulled again. I also worked on dragging the bar up my legs and leaning back each time.


Deadlifts (No Belt or Sleeves)
From Floor
20/BAR
15/135 - Sumo
10/225

From 2in (No Belt or Sleeves)
10/225
7/275
10/315
15/225

Rev Hypers
10
10
10

Leg Curls
12/55
12/70
12/85

Chin Ups
15
12
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Last edited by Ramrod; 03-15-2013 at 12:51 AM.
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