Ramrod's Workout Log

[EliteDreams]

Thems some great squats der Ramrod!

[Ramrod]

Originally Posted by EliteDreams

Thems some great squats der Ramrod!

Thanks...


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Round 2, Week 4, Day 1 - DELOAD
Weight 181lbs

I'm using this Deload week to hit my Arms a couple of times and Calves as well. My Normal Squats, Deads and Bench I will go easy on...

Treadmil 12min 105 Calories 15% Incline.

I Super Setted the First 3 together and the last 3 together...

Alt. DB Curls
15/25
15/30
12/35
7/40

Rope Pressdowns
15/90
15/110
12/120
12/100

Rope Wrist Rolls
up
up/down
up/down
up/down

Tate Press
15/20
12/30
12/35
10/40

Preacher Curls
15/65
12/65
10/65
10/65

BB Wrist Curls
30/45
25/45
20/45
25/45 = 100 REPS

Treadmil 15min 7mph 150 Calories

[BendtheBar]

Good arm beat down. Have a great weekend.

[Ramrod]

Originally Posted by BendtheBar

Good arm beat down. Have a great weekend.

Thanks, You too...


Round 2 is all done now. Just Deloading for a week. Press was removed for the 3rd week. Shoulders were hurting a little. Didn't want to push it... Deadlifts and Squats Improved this round. Bench stalled out. Round 3 I'm thinking of switching Press for Floor Presses or Board Presses.

[Ramrod]

Round 2, Week 4, Day 2 - DELOAD

Last Nights Workout...

Treadmill 12min

Deficit Deadlifts 4in..................Super Setted with................Supported wrist Roll ups
10/BAR
5/95
5/135............................................... ..........................................3 up and Down/45
5/155............................................... ..........................................3 up and Down/45
5/190............................................... ..........................................3 up and Down/45
5/230

Rev Hypers Body Weight .....................Super Setted with..................Leg Ext.
10/BW................................................ .............................................12/55
10/BW................................................ .............................................12/55
10/BW................................................ .............................................12/55

Incline Crunches Overhead 10lbs Ball..................Super Setted with............Hanging Leg raises.
15................................................ .................................................. ...............12
12................................................ .................................................. ...............12
10................................................ .................................................. ...............12

Row Machine 7min

Started Loging all my Food again...This time I'm not going to count my Workout Calories, just my Cardio ones. Going to try and stay with in 100-200 of 2000 Calories a day for a while. 200g of Protein and under 100 on Carbs. With a few below 50 days in the mix.

[RobMoriRB]

yeah buddie...keep it up

[ravimolasaria]

great working Ramrod ... keep lifting brother ...

[BendtheBar]

Going to try and stay with in 100-200 of 2000 Calories a day for a while.

Is that about your maintenance level?

[Ramrod]

Originally Posted by BendtheBar

Is that about your maintenance level?

Just about. I still make gains, but seem to trim down a little at the same time.

[BendtheBar]

Originally Posted by Ramrod

Just about. I still make gains, but seem to trim down a little at the same time.

Gotcha. Mine is pretty low too.