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Old 12-09-2013, 08:07 PM   #11
rippednmichigan
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lol morning woods and deeper sleep, week two here we go!!
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Old 12-10-2013, 12:54 AM   #12
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Up 4lbs today... had an incredible Pump today and felt pretty strong during my paused bench sets..

RAM³
Round 3
Week 4
HV Bench

Shoulder Dislocations 3x15
DB Rotator Cuffs 3x12

Paused Bench..
Warm Ups
20/BAR
10/135
5/165
5/185

Core Sets
5/225
5/225
5/225
5/225
5/225
5/225
5/225 - Video.. Will post later
5/225

Cable Pressdowns........Super Setted w/...............Wide Grip Pulldowns
12/130............................................... .....................12/130
12/130............................................... .....................12/115
12/130............................................... .....................12/100
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Old 12-13-2013, 10:09 AM   #13
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RAM³
Round 3, Week 4,

Deadlifts
Warm ups
20/BAR
10/135
5/185
5/225
3/275

Core Sets
5/315
5/315
5/315
5/315
5/315
5/315

Leg Ext.
12/70
12/80
12/90
12/100
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Old 12-13-2013, 11:23 AM   #14
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Quote:
Originally Posted by Ramrod View Post
RAM³
Round 3, Week 4,

Deadlifts Warm ups 20/BAR 10/135 5/185 5/225 3/275
Core Sets 5/315 5/315 5/315 5/315 5/315 5/315

Leg Ext.
12/70 12/80 12/90 12/100
Some serious volume on DLs brother ... keep charging hard ... sorry EFX charge ...
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Old 12-13-2013, 07:51 PM   #15
rippednmichigan
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Quote:
Originally Posted by ravimolasaria View Post
Some serious volume on DLs brother ... keep charging hard ... sorry EFX charge ...
I like that!
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Old 12-13-2013, 07:52 PM   #16
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How have you been feeling this past week? Is your sleep deep? Aggression while working out, better or the same?
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Old 12-13-2013, 11:35 PM   #17
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Quote:
Originally Posted by rippednmichigan View Post
How have you been feeling this past week? Is your sleep deep? Aggression while working out, better or the same?
So far the same... I've got to log todays workout still..

I'll be taking tomorrow off. Then Starting another cycle and ramping up the weights again... No aggression yet.
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Old 12-14-2013, 12:50 AM   #18
Ramrod
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RAM³
Round 3, Week 4
Last day of Cycle...

Shoulder Dislocations 3x15
DB Rotator Cuff 3x12

Seated Arnold Presses
12/30
12/30
12/30
10/25

Side Cable Raises
12/25
12/25
12/20
12/20

Band Pull-a-Parts
20
20
20

BB Wrist Curls
25
25
18
13

Alt. DB Curls..............Super Set with.............V-Handle Pressdowns
12/35................................................ ................12/160
12/35................................................ ................12/160
10/35................................................ ................12/160


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

Alright I'm going to switch a few things up on this next cycle... Instead of starting the week off with Squats.. I'm going to start with Deadlifts. Going to see if coming off a solid 2 day weekend will re-freshen me and bring some new PR's on scene... I know when I did this with squats.. Within weeks I was nailing a PR every trip.
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Old 12-17-2013, 08:24 PM   #19
rippednmichigan
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Nice volume and work, keep crushing!
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Old 12-19-2013, 03:27 AM   #20
Ramrod
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RAM³
Round 4, Week 1, Bench 3+

Shoulder Dislocations 3x15
DB Rotators 3x10

Bench Press Paused
10/BAR
5/135
5/145
3/175
3/200
3/230
6/260

GCBP + Bands
10/135 + Bands
10/135 + Bands
10/135 + Bands
9/135 + Bands

Machine Press
10/110
10/110
10/110
7/110

Rope Pressdowns R/P HV
130lbs
16+9+6+5=36

Band Pull-a-Parts
12
12
12
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