Ramrod's Workout Log

[Ramrod]

Round 2, Week 4, Day 3 - DELOAD
5/3/1
Weight 182lbs

Nice and Easy Day...

Standing OHP
20/BAR
12/95
12/95
10/95

Side Delt Machine
12/50
12/50
12/50

Calf Machine Shrugs
20/135
17/135
15/135

Rear Delt Machine
15/80
15/80
15/80

Weighted AB Crunches
20/35
20/35
20/35

Pull-Overs
10/50
10/50
10/50

Planks
60sec
60sec
60sec

Ninja Pull Ups
5
5

[Ramrod]

[ravimolasaria]

Strong Session Ramrod ... what is that Ninja pulls ... ?

[Ramrod]

Originally Posted by ravimolasaria

Strong Session Ramrod ... what is that Ninja pulls ... ?

https://www.youtube.com/watch?v=17H9...0&feature=plcp

[Ramrod]

Hit Squats Last Night... Only worked up to 225..

After Warm Ups. I did 5x10 with 225.. I focused on my Hip Drive and Stance..

Weight 182lbs...

[EliteDreams]

Squats,aahhh.Nice.Those ninja pullups,dayum.

[BendtheBar]

Have a great Thanksgiving!

[Ramrod]

B]Round 3, Week 1, Day 1[/B]
5/3/1

I tweaked my shoulder, but I think it's a Muscle or somthing and not the joint. I did it playing with the boy. I tried taking it easy the last 2 weeks for Pressing, but it is still the same. No better.... These last 3 rounds of 5/3/1 my Bench has just dropped way to much. I'm trying to get my hands on a Titan Ram. I'm hoping taking some more time off from Pressing and working back into with the Ram. Will help with recovery.

Bench Day... CRAPPY Day to say the least.

Bench
Warm-Up
15/BAR
10/120
6/120
5/180

Core Sets
5/195
5/225
5/255 --- Down from last round

DB Rows
10/90
10/100
10/110
10/120
10/120

Pec Deck
10/90
10/90
10/90
10/90
10/90

Wide Grip Pulldowns
10/100
10/115
10/100
10/100
10/100

Rope Pressdowns..........Super Setted with........Alt. DB Curls
12/100............................................... ...............10/30
12/110............................................... ...............10/30
12/110............................................... ...............10/30
12/110............................................... ...............10/30

[BendtheBar]

I hope the bench support device helps. It sure helps me.

Everything else is looking strong. Hope you get the bench ironed out soon.

[Ramrod]

Round 3 Week 1 Day 2
5/3/1
Weight 183lbs

Work has been crazy and the Holiday weekend through me off some. Which is fine. My shoulder just hasn't been healing as fast as I would like. So the rest of this week. Deads and Squat days is all I'm doing.

Did a little different 5/3/1. Going to try a 3/5/1 with a couple of singles on the 3 week.

Treadmill 15% Incline 5min @ 3.7mph

Deadlifts
Warm-ups
15/BAR
10/135
5/160
5/205
3/245

Core Sets
5/285 -(Meant to only do 3.. )
3/325
10/365

Singles
1/385
1/415

Glute Ham Raises(Decline Bench).............Super Setted with...........DB Rows
9................................................. ............................................10/60
7................................................. ............................................10/70
6................................................. ............................................10/60
6................................................. ............................................10/60

Weighted AB Machine......................Super Setted with..............Hanging Leg Raises
15/70................................................ .........................................12
15/70................................................ .........................................12
15/70................................................ .........................................12