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Old 06-26-2013, 09:59 PM   #541
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Originally Posted by Ramrod View Post
The Cube Method
Round 1, Week 7, Day 3
Bodybuilding Day - OFF DAY


With Breakfast 1hr before Workout
3 Pills NTBM HCGenterate
3 pills Purus Labs d-pol

Pre-Workout 30min Before Workout
1 Scoop ProMera Peak400
2.5 Scoops NLA SUPP-D


Hit Biceps Hard, Tricep to get blood flow, Light Shoulder Work and BFR Forearms

High Volume

Alt. DB Curls......Super Set w/.....RopePressdowns w/ TGRips 2.5's
30/20................................................ ......................20/90
15/25................................................ ......................20/90
15/30................................................ ......................20/90
12/35................................................ ......................20/90
8/25 - Drop Set

Preacher Curls Modified DC Style Rest/Pause 4 sets instead of 3
85lbs - 15+7+4+3 = 29 Static Hold 12sec

Skull Crushers DC Rest/Pause....3 sets
70lbs - 14+6+5 = 25
Note: Skull Crushers were brought to the Nose with elbows in tight.

Hammer Curls
12/27.5
12/27.5
8/27.5

Wrist Curls Blood Flow Restriction (BFR)
30/30
15/30
15/30
15/30


Side Delt Cables.....Super Set w/..........Face Pulls
12/20................................................ .12/45
12/25................................................ .12/45
12/25................................................ .12/45

Up and Down Planks........Super Set w/............Pulldown AB's
10................................................ ...................15/130
10................................................ ...................15/130
10................................................ ...................15/130
10................................................ ...................15/130

Thoughts:

Today is my off day, but has this program has gone on. I have made this my #1 BodyBuilding day with Focus on the Arms. Friday has been my 2nd BodyBuilding Day with Focus on my Shoulders.

Today went great.. Tons of Volume and sweat today. With Super Sets, Rest Pause Sets, Static Holds and even BFR a little today.. All this done in 1hr... Crazy none stop moving today. Felt great today.
Great work Ram! Off day and does a sh!t ton of work, lol! keep it up!!!
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Old 06-27-2013, 01:09 AM   #542
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Great work RR ... keep charging hard buddy ...
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Old 06-27-2013, 04:19 PM   #543
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Thanks guys....



The Cube Method
Round 1, Week 7, Day 4
Squat - Speed


With Breakfast
3 Pills NTBM HCGenerate
3 Pills Purus Labs d-pol

Pre-Workout
1 Scoop ProMera PEAK400
3 Scoops of MGN Alpha Rage

Post Workout
1-3/4 Scoop ProMera Con-cert


Shoulder Dislocations 3x15

Squats - NO BELT or WRAPS today
Warmups
Million/BAR
5/135
5/185
5/225

Core Sets
2/260
2/260 - Low Bar
2/260
2/260 - Low bar
2/260
1/320
1/300

Front squats
5/135
5/165
5/165
5/135
5/135

Leg Press
20/290
20/270
20/270
20/270

Rev Hypers
12
12
12

AB's
100 Rep Crunches

Thoughts:

Solid workout today. Really Didn't suck till I hit the Leg press for 4x20. I did wrap my right knee during leg press. I did replace Oly Squats with Front Squats.


16 Days out till go time.
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Old 06-27-2013, 04:33 PM   #544
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get after it!
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Old 06-27-2013, 05:32 PM   #545
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Originally Posted by J_Byrd View Post
get after it!

Thats the Plan....
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Old 06-28-2013, 04:29 PM   #546
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That's a heck of a leg day! Nice work.
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Old 06-28-2013, 05:47 PM   #547
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That's a heck of a leg day! Nice work.
Thanks, Mike
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Old 06-28-2013, 05:53 PM   #548
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In and out under 30min... I wanted a light day today..

Leg Curls
20/70
15/70
12/110
Rest/Pause set
with 130lbs
9+6+3=18

Calf Press
15/150
15/150
15/150
15/150

DB Rows
10/50
10/50
10/50
10/50


Crunches
25
25
25
25

Thoughts

All week I have hit it hard with a lot of Volume. I had 3 days off going into this week. So today I just wanted to get blood flow and loosen up some. I was in and out in no time. Did a Rest/Pause set on Leg Curls some decent DB Rows and 100 Rep Crunches. Plan is to recreate this week for next week. A good 2-3 days off to recover. So I can smash it next week.

Had enough time to go out and see a Movie with the Family before work too.:yes:
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Old 06-29-2013, 02:25 AM   #549
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Quote:
Originally Posted by Ramrod View Post
The Cube Method
Round 1, Week 7, Day 4
Squat - Speed


Shoulder Dislocations 3x15
Squats - NO BELT or WRAPS today
Warmups
Million/BAR
5/135 5/185 5/225

Core Sets
2/260 2/260 - Low Bar 2/260 2/260 - Low bar 2/260 1/320 1/300

Front squats
5/135 5/165 5/165 5/135 5/135

Leg Press
20/290 20/270 20/270 20/270

Rev Hypers
12 12 12

AB's
100 Rep Crunches
Very very strong leg day RR ... Keep up the great volume buddy ...
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Old 06-29-2013, 12:31 PM   #550
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Quote:
Originally Posted by ravimolasaria View Post
Very very strong leg day RR ... Keep up the great volume buddy ...
Thanks.. I felt like
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