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Old 01-05-2012, 07:58 PM   #121
BendtheBar
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Great plan. Hit it hard.
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Old 01-06-2012, 01:02 PM   #122
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Default Day 3 of Rampage Program

Ok did a couple lifts today I had not done before ( liked them) and my favorite of all was included ( Dips)

Basically todays lifts were
One Arm DB Snatches( 3 sets of 6 with 90 sec rest between sets)
One Arm DB Row ( 2 sets 10 with 60 sec rest)
Incline DB press ( 2 Sets 8 with 60 rest)
Glute Ham Raise ( 2 sets of 12 with 60 sec rest)
Incline Bench Hammer Curls ( 2 sets 8; 60 sec rest)
Parralel Bar Dips ( 2 sets 10-15, however I managed 5 and 7 with 2nd set being an AWESOME set. I really was concentrating on form)
Iso Hold Suitcase Deadlift ( 2 sets 30 seconds each with a 30 sec rest between sides)

All in all a great workout, including warm up I was in the gym less than 45 min. Now if I could just figure out what to eat and when. HAHA
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Old 01-06-2012, 02:08 PM   #123
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One arm snatches...great exercises!
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Old 01-06-2012, 11:04 PM   #124
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Very interesting program! I like the split, then a fullbody on Friday. I loved fullbody workouts, but they were beating me down. Now, I'm doing a split and am surviving a bit better (for now), but I miss those fullbody days.

You've got the best of both worlds! An idea I really need to explore, so I will be watching your success with great interest. I'm over 40 myself. Geezers rule!

Plus, I like your fitness focus too. Helps remind me I need more of that!

Hope you hit your goals and then some!
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Old 01-07-2012, 01:02 PM   #125
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Thanks Mike, I will put up the rest of Phase 1 as I go, Mondays are upper body, and Wed is lower body. I do mobility exercises DAILY and conditioning on my off days.
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Old 01-09-2012, 02:09 PM   #126
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Default 2nd Week of Phase 1

Ok guys, I'm on the 2nd week of Phase 1 of Rampage by Jason Ferruggia.

The program is based on 3 days of lifting, Day 1 is upper body; Day 2 is Lower Body, and Day 3 is a full body routine.

Today went something like this:
Pull-ups 5 sets reps were (5,5,4,3,3)

Bench Press 3 sets ( 5 @105, 5@115, and 4 @125)- The bench is without a doubt my WORST lift I do. I struggle with the bench press so much and not sure what to do to help it out.

Chest supported Incline DB Row 3 sets using 37.5DB's (8,8,6,)

DB Military Press with palms in , 3 sets 37 1/2's (6,6,6)

Standing DB Curls 3 sets ( 8,8,6)

All in all it was ok, I still am struggling with leavin the ego out of it and hittin it as hard as i can with what I can do today. I keep my goal in my mind to help focus on getting stronger in order to compete better.

Diet is one area I'm REALLY trying hard to improve as far as eating better, and not just eating whatever I want to eat. Sleep habits are improving greatly. Will do, mobility exercises later today and sprints tomorrow.
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Old 01-09-2012, 04:22 PM   #127
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Looks like a rock solid program.
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Old 01-11-2012, 04:35 PM   #128
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Default Leg Day

Well today is a lower body day primarily legs. Good workout knowing I left it all in the gym today. Day 2 of my 3 day cycle goes like this.

Dumbbell Jump Squats 4 sets x 10 reps ( 60 secs rest) 30 lb DB's

Squats 3 sets x 5 ( 120 sec rest) 160,175,205

Rack Deadlift(below knee) 1 x 5 @ 225

Power Wheel Rollout 3 sets x 8 ( 45 sec rest)

Split Squat 3 sets x 10 (45 sec rest) with 35 lb DB's

Barbell Shrug 3 sets x 6 (45 sec rest) with 190 lb

The more I do this program the more I like it. Sleep is still going good just really wish I knew what to eat adn when HAHA. Diet is always evolving and staying healthy.
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Old 01-11-2012, 07:53 PM   #129
BendtheBar
Bearded Beast of Duloc
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Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
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Join Date: Jul 2009
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Quote:
Originally Posted by Fire36 View Post
The more I do this program the more I like it. Sleep is still going good just really wish I knew what to eat adn when HAHA. Diet is always evolving and staying healthy.
Excellent! Keep pushing Fire.
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Old 01-13-2012, 04:52 PM   #130
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Default Day 3 of Rampage Program

Ok on duty again so had to do my lifting in the stations weightroom. Was a good workout, had a little trouble getting my mood set right as I had another guy there with me and couldnt tune the stereo to my favorite lifting tunes. ( minor obstacle) Once I started moving the iron I was able to get into it and made some good progress today, lifts were something like this.

1 arm DB snatch sets of 6 with a 50lb DB.
1 arm DB row 3 sets 8,10,10 with 45 lb DB.
Incline DB press ( with FatGripz) 3 sets 10,8,8, with 40 lb DB
3 sets of Glute Bridges 10,10,10
Incline Hammer Curl 3 sets 8,8,8 with 25 lb DB
parallel bar dips 3 sets 5,8,4 ( second set was awesome, 3rd set I stopped when my form went to shit.
2sets IsoHold Suitcase Deadlift for 30 sec. each side and 30 sec rest between sides.

I'm now havin a postwork qt of chocolate moo juice. and a handful of gummy bears.
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