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Old 06-26-2013, 11:58 PM   #711
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The ram is pretty good. Takes getting some getting use to and not sure I'm getting anything extra out of using it vs just dropping the weight on the bar .
I guess it's suppose to do the same as chains
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Old 06-27-2013, 09:27 AM   #712
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Maintaining strength while cutting = WIN!

I think on the RAM, just make sure to pause your reps at the bottom to really overload those tris!
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Old 06-27-2013, 02:43 PM   #713
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Big work Chad! How's your dad?
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Old 06-28-2013, 01:59 PM   #714
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Back and biceps

Took it a little lighter after the week off but still a great work out.

Warm up for 5 minutes on Elliptical

Dead lift
135x5
205x5
305x3
360+10 x 2x2. Legs and back not really on the game after Tuesdays legs session. Lots of Dom's
Rack pulls 4" off ground( bottom of 45)
360x3/3/2

Chin ups neutral grip
10/10/7/6/6=39 total arm felt good

Bent over barbell row
205x8/8/6 (60 seconds between sets)
Note: used a little wider grip , pointer on outside of power ring)

Straight arm cable pull overs on incline bench
50 lbs x 15x3

Dumbbell curls on incline bench
30's x10 x 10 gvt style (60 sec rest )
These did not bother my arm either because I am lifting with my arm angles out ward some. I will continue doing these gvt style a while and see how I progress with no pain.

Total time ran a little longer then I like but it's all good- 90 minutes total
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Old 06-28-2013, 02:20 PM   #715
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Quote:
Originally Posted by KD5NFW View Post
Maintaining strength while cutting = WIN!

I think on the RAM, just make sure to pause your reps at the bottom to really overload those tris!
10/4 buddy

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Big work Chad! How's your dad?
Dad is doing a lot better. His memory is not that good but health wise he is much better.
He is coming 4 wheeler riding with me tomorrow. Since getting out and doing more he is feeling much better. Thanks Ben for asking bud
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Old 06-28-2013, 02:31 PM   #716
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No pain on the DB Curls? That's a win right there Nice work today - great job powering through those deadlifts!
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Old 06-28-2013, 05:45 PM   #717
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Quote:
Originally Posted by Kat View Post
No pain on the DB Curls? That's a win right there Nice work today - great job powering through those deadlifts!
Thanks Kat , I see you made it over here .
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Old 06-28-2013, 05:54 PM   #718
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And no, after a week off it seems to be ok if I avoid moves that agrivated it
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Old 06-29-2013, 02:40 PM   #719
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Strong work amigo.
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Old 06-30-2013, 10:32 AM   #720
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Cleeper fitness work out for shoulders> public gym workout

Warm up for shoulder work
Round the worlds with 3 lb dumbbells
2 x15

Bhtnp
Warm up
Bar x15 slow and deep
Bar x 10 speed press

135x5
155x5
175x5
185x5
185x8 video. (2 min between sets )

Leverage machine shoulder front press
120x15
130x10
140x8 (1 min between sets)

High pulls from knees ( snatch grip)
135x5
155x 5
165 x5 tied for pr will go up next time(1 min between sets )

Seated bent over rear delt fly
30's x15 x3 stopping before bottom for constant tension
(1 min between sets)

Shoulder shrugs on leverage machine
240 x20
330x15
340x15 pause at top of every rep and slow negatives
1 min rest

Bonus work: bench press with wide grip as a extra little chest session for the week . Pointer fingers outside of power ring and no leg drive .
165x5x5 (15 seconds between sets)

Those felt great and really felt it in chest and shoulders instead of triceps. Slight arch in back to protect it but as long of a range I motion as I could get with the wider grip.

Total time 1 hour .
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