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Old 07-28-2014, 08:14 PM   #21
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Week 4, Day 5, A-Day

Decline Bench
10/BAR
15/135
5/185
3/225
Rest/Pause (TOUGH) 275lbs
6+4+2=12

DB Military Seated
15/30
8/45
Rest/Paused 60lbs
11+6+4=21

Rope Pressdowns
Rest/Pause 150lbs
12+8+4=24

Cardio and Back----

5 Ninja Pullups drop down and 10 Diamond Push ups... 4 rounds back to back.
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Old 07-29-2014, 12:09 AM   #22
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Quote:
Originally Posted by Ramrod View Post
Week 4, Day 5, A-Day
Decline Bench
10/BAR 15/135 5/185 3/225 Rest/Pause (TOUGH) 275lbs 6+4+2=12

DB Military Seated 15/30 8/45 Rest/Paused 60lbs 11+6+4=21
Rope Pressdowns Rest/Pause 150lbs 12+8+4=24
Cardio and Back----

5 Ninja Pullups drop down and 10 Diamond Push ups... 4 rounds back to back.
Strong session RR ... Rest / Pause working looks tough ... keep up the great work brother ...
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Old 07-31-2014, 11:47 PM   #23
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B-Day
Morning Weight 180lbs

Alt. DB Curls - Warm ups
10/25
10/30


Straight Bar Curls
10/100
Rest/Pause 125lbs
16+9+5+3=33
Static Hold 33 sec

Rev. Curls
Rest/Pause 100lbs
12+6+3=21

Calves
15/130
15/130
15/130
15/130

Lunges
Rest/Pause 145lbs
10+5+3=18

Leg Ext.
Rest/Pause 150lbs
12+7+4=23
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Old 07-31-2014, 11:51 PM   #24
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A-Bay

Floor Press
15/BAR
10/135
5/185
Rest/Pause 225lbs
10+5+3=18

Rear Shoulder Machine
Rest/Paused 80lbs
13+7+4=24

Shurgs
12/200
12/200
12/200

Crossface Ext.
12/25
10/25
10/25
10/25

DB Rows
Rest/Paused 65lbs
13+8+5=26

20min Cardio
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Old 08-01-2014, 12:19 AM   #25
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Love the rest paused sets!
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Old 08-01-2014, 01:02 AM   #26
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Consistently churning out one good session after other ... Strong wts. and volume RR ... keep up the great work brother ...
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Old 08-02-2014, 12:12 AM   #27
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B-Day

Standing EZ Bar Curls
Rest/Pause 100lbs (+5lbs)
14+6+4+2=26
Static Hold 20sec

Pin Wheel Curls
Rest/Pause 30lbs
12+7+4+2=25

Calf Machine
20/211
20/211
20/211
20/211

Stiff Leg Deadlifts - Easy.. not a SL DL Fan...
10/155
10/155
10/155

Front Squats
155lbs
16+8=24

I left Front Squats at 155lbs.. Last week I only got out 13 first round. Goal is to keep it has 155 till I can get all 20. I think next time I will. Then I'll up it 10lbs. I did 16 then stepped back for a couple of sec. took a couple of deep breathes and knocked out as many as I could again. Didn't stop at 20 total.
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Old 08-02-2014, 12:27 AM   #28
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Quote:
Originally Posted by Ramrod View Post
B-Day
Standing EZ Bar Curls Rest/Pause 100lbs (+5lbs) 14+6+4+2=26 Static Hold 20sec
Pin Wheel Curls Rest/Pause 30lbs 12+7+4+2=25
Calf Machine 20/211 20/211 20/211 20/211
Stiff Leg Deadlifts - Easy.. not a SL DL Fan... 10/155 10/155 10/155
Front Squats 155lbs 16+8=24
Strong volume and nice wts. RR ... Loving that rest / pause style ... keep hammering ...
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Old 08-08-2014, 01:01 AM   #29
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Decent work out.. Had a buddy show up and kind of screwed it up time wise...

Alt. DB Curls 45lbs
Was able to up it by 5lbs and a couple extra reps...

Hammer Curls. 30lbs
Upped it by 5lbs still meet acceptable Rep Range

Skipped Calf Press due to time to get Squats in...

Squats Warmed up and ran out of time..
Worked up to a tough set of 9 @ 315.. On my next Front squat day. I'm going to exchange these instead. Just to get some heavier squats in. Was feeling pretty good too...
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Old 08-08-2014, 01:06 AM   #30
ravimolasaria
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Well 315*9 is definitely a strong working RR ... keep smashing the wts. brother ...
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