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Old 07-08-2014, 04:47 PM   #1
Ramrod
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Default Ramrod DoggCrapp Training Log



Switching gears a little from what I have done the last 2yrs. Going back to a DC Style workout. 4 days a week. Each body part will get hit twice a week. For the first couple of months. I'm going to stay pretty close to way it's laid out. Then I will be working in different working sets for Squat, Bench and Deadlifts to be more suited for Powerlifting.

Pretty much all of this is Rest/Pause with a Static Hold or a Burn out set at the end.

Day 1
Chest
Shoulders
Triceps
Back Width

Day 2
Biceps
Forearms
Calves
Hamstrings
Quads

Day 3
Chest
Shoulders
Triceps
Back Thickness

Day 4
Biceps
Forearms
Calves
Hamstrings
Quads
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Old 07-08-2014, 04:51 PM   #2
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Week 1, Day 1
A-Day

Bench

10/135
6/185
R/P set 225lbs
8+3+2=13
Static Hold 12sec
Burnout
12/135

BB Military Press
R/P 135lbs
14+7+5+5=31

Rev. Grip Bench
R/P 135lbs
9+5+3=17

Pulldowns
R/P 110lbs
15+9+5=29

20min Treadmil
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Old 07-08-2014, 04:54 PM   #3
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Week 1 Day 2
B-Day

Alt. DB Curls

R/P 35lbs
13+6+4=23
Static Hold 17sec

Hammer Curls
R/P 25lbs
9+5+4=18
Static Hold 23sec

Calf Press
20/110
17/100
15/110
6/110

Leg Curls
R/P 110lbs
15+10+6=31
Static Hold 10sec

Spuats
10/65
10/135
5/185
20/225
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Old 07-09-2014, 08:27 AM   #4
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Looks good RR, I will be following
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 07-09-2014, 09:03 AM   #5
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I'm in for this crapp!
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Nathans Training Log

Meet PRs
Squat- 331 (belt only)
Bench- 243
Deadlift- 430
Weight- 160

Current weight 150-152.
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Old 07-09-2014, 05:35 PM   #6
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Quote:
Originally Posted by moeheep View Post
Looks good RR, I will be following
Quote:
Originally Posted by Nathan View Post
I'm in for this crapp!
Thanks guys..I got about a Solid 10-15 lbs to get back by start of Fall. Going to do 2 meets before this year is out. Maybe 3...
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Old 07-11-2014, 06:26 AM   #7
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Week 1, Day 3
A Day

DB Incline
10/55
8/70
Rest/Pause 90lbs
9+4+F=13

Machine Tricep Ext...
Rest/Pause 200lbs
14+9+5=28


Had to switch out Skull Crushers for these machine ext.. My Elbow was killing me.. Which killed the rest of my workout..Pissed but it happens.
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Old 07-12-2014, 12:21 AM   #8
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Week 1, Day 4
B-Day
Weight 177lbs


Preacher Curls
2 Warm up sets
Rest/Pause 85lbs - Need to add weight next round
13+7+3=23
Static Hold 23sec

BB Wrist Curls
5/55
18/55
15/55

Standing Calf Raises
5/200
15/200
15/200
12/200

Leg Press
Rest/Pause 585lbs
14+9+5=28




.
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Old 07-12-2014, 07:03 AM   #9
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Hell yeah
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Old 07-19-2014, 03:38 AM   #10
Ramrod
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Missed a log or too.. I'll post them up tomorrow... Been bust installing a new Radio in my Car and it's been a pain a little...

Been feeling better in the gym.. Starting to feel like it's all coming back now. Got a good run going right now... Going to stay on this for a while..

Week 2, Day 7, A-Day

DB Bench (Going to switch these out for Floor Press)
-To hard to set up when going to failure.
Warm ups
15/35
10/55
5/70
Rest/Pause 90's
8+5+5=18

Rear Delt Machine
Rest/Pause 80lbs
11+8+5=24

Crossface Ext. DB's
Rest/Pause 30's
9+5+3=17

DB Rows
Rest/Pause 60's
12+10+8=30

15min Cardio
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