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Old 07-19-2014, 03:48 AM   #11
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Week 2 Day 8, B-Day

Standing EZ-Bar Curls
Rest/Pause 95lbs
13+7+4+2=26
Static Hold 17sec

Pin Wheels
Rest/Pause 30lbs
11+6+5+3=25
Static Hold 20sec

Calf Machine (had to use Calf Press)
20/211
20/211
17/211
15/211

Tried a few different Hamstring Exercises.. Wasted time and energy today on this. I'm not a huge Stiff leg Deadlift fan. So I tried to switch it out for something else. Just ended up doing BB Stiffleg deadlifts anyway..

BB Stiffleg Deadlifts
12/135
12/135
10/135

Front Squats
Couldn't finish 20 reps
155lbs
13+8=21

Took a 10sec Breather between sets there.
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Old 07-19-2014, 11:43 PM   #12
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Off Day
Cardio, AB's and Stretching...

20min Treadmill at 8% Incline at 3.5-7mph
10min StairMaster of Death Lvl 7 Random

Pulldown AB's 100lbs
2x25 paused Reps.

Stretches for Lower back, Hamstrings and Hips.
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Old 07-23-2014, 11:44 AM   #13
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Week 3, Day 1, A-Day

Shoulder Dislocations 3x15

Flat Bench
15/135
6/185
Rest/Pause 230lbs
10+2+2=14 ( 2nd Set got out of the groove)
Burn Out
11/135

Military BB Press
Rest/Pause 155lbs
15+8+4+3=30

Rev. Grip Bench
Rest/Pause 155lbs
9+5+3=17

Wide Grip Pulldowns
Rest/Pause 130lbs
15+9+5=29

---------------------------------------------------------------------

Week 1 Day 2, B-Day
Weight 179lbs

Alt. DB Curls
Rest/Pause 40lbs
13+6+3=22

Hammer Curls
Rest/Pause 25lbs
13+9+6=28

Calf Press
20/150
20/150
20/150
20/150

Squats
20/BAR
10/135
5/185
3/225
8/315
13+7=20/225

Leg Curls
Rest/Pause 130lbs
12+6+4=22
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Last edited by Ramrod; 07-23-2014 at 12:31 PM.
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Old 07-23-2014, 12:08 PM   #14
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58 squats at 185....pretty impressive!!
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Old 07-23-2014, 12:31 PM   #15
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Quote:
Originally Posted by moeheep View Post
58 squats at 185....pretty impressive!!
Type-O... 5/185... Still in Warm ups...haha
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Old 07-24-2014, 12:39 AM   #16
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In for some new PRs from RR ...
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Old 07-25-2014, 12:00 AM   #17
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Week 3, Day 3, A-Day
In and out today.. No time for Cardio

DB Incline Bench
12/55
5/75
Rest/Pause 90lbs
11+4+2=17

Side Cable Raises
10/20
Rest/Pasue 30lbs
8+6+3=17

Machine Overhead Tricep ext.
Rest/Pause 220lbs
15+8+5=28

Deadlifts Sumo
10/135
5/185
5/225
3/275
5/315
5/315
5/315
Ran out of time...
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Old 07-25-2014, 12:25 AM   #18
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Originally Posted by Ramrod View Post
Week 3, Day 3, A-Day
In and out today.. No time for Cardio

DB Incline Bench 12/55 5/75
Rest/Pause 90lbs 11+4+2=17

Side Cable Raises 10/20
Rest/Pasue 30lbs 8+6+3=17

Machine Overhead Tricep ext.
Rest/Pause 220lbs 15+8+5=28

Deadlifts Sumo 10/135 5/185 5/225 3/275 5/315 5/315 5/315
Super strong working RR ... loved that wts. / reps combination ... I wish I can do it ... keep up the great work brother ...
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Old 07-25-2014, 11:43 PM   #19
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Week 3, Day4, B-Day
Weight 179 lbs

Preacher Curls
Rest/Pause 90lbs (+5)
14+6+3=23

BB Wrist Curls
Rest/Pause 55lbs
27+14+13+7 =61

Standing Calf Raises 4x15-10
17/200
17/200
15/200
15/200

Leg Curls (Different Machine-Works)
Rest/Pause 85lbs
13+7+5=25

Leg Press
Rest/Pause 600lbs (+15)
15+7+4=26
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Old 07-26-2014, 12:38 AM   #20
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Quote:
Originally Posted by Ramrod View Post
Week 3, Day4, B-Day
Weight 179 lbs

Preacher Curls Rest/Pause 90lbs (+5) 14+6+3=23
BB Wrist Curls Rest/Pause 55lbs 27+14+13+7 =61
Standing Calf Raises 4x15-10 17/200 17/200 15/200 15/200
Leg Curls (Different Machine-Works) Rest/Pause 85lbs 13+7+5=25
Leg Press Rest/Pause 600lbs (+15) 15+7+4=26
Looks like a BB Day RR ... Superb volume and glad to see that progression ... keep smashing the wts. buddy ...
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