Ramrod's Workout Log

[Ramrod]

Worked on Shoulders and did a Little Lat work... Finished up early so I squeezed in a little Arm work too....

Shoulder Dislocations 4 sets
Rotator Cuff Work 4 sets

Rear Delt Machine
12/70
12/80
12/80
8/80
6/60 - Drop Set

Pulldowns
12/100
12/115
9/115
10/100
10/70 - Drop Set

Side Delt Machine
12/60
12/60
12/60

Overhead DB Ext.
12/50
12/50
12/50

Alt. DB Curls
12/60
12/30
10/35

Rope Pressdowns
15/100
15/100
15/100

Grip Roll ups
3/45
3/45
3/45

Leverage Press Shurgs
15/180
15/180
15/180

[Squatter]

Gee whiz, and I thought JB had me doing alot of volume!

I'm slowly adapting and starting to actually like it as I feel better. Good stuff Ram!

[RobMoriRB]

love the work keep it up

[BendtheBar]

Good work hombre. Have a great weekend.

[ravimolasaria]

loads and loads of volume Ramrod ... keep smashing the wts. buddy ...

[Ramrod]

Been to busy to log for a few days... Squats from Last week and Bench from today...


Squats
20/Bar
5/135
5/175
3/210
5/230
5/265
8/300

Walking Lunges
12/80
12/80
12/80

Calf Press
15/288
15/288
15/288

Leg Ext
12/55
12/55
12/55
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Bench Day

Shoulder Dislocations 3x15
Rotator Cuff DB's 3x12
Dr.Peppers 3x12
Pizza Pies 3x12

Bench *Paused*
10/110
10/135
5/160
3/190
3/215
6/245
10/245 - With RAM

[BendtheBar]

Killed those squats.

[Ramrod]

It's Christmas again.......

[ravimolasaria]

Consistently working strong Ramrod ... keep progressing brother ... and yes happy X-mas once again ...

[Ramrod]

Originally Posted by ravimolasaria

Consistently working strong Ramrod ... keep progressing brother ... and yes happy X-mas once again ...

Thanks




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Good workout... Actually really good. Felt strong once warmed up...

Finally got a pre-workout.. Started back at 1/2 dose.. Which is all I use for Deadlift and Squat days anyway. I may not get PR's every workout, but I always have a good workout on Epic.. So far..

Did the most reps with anything over 400lbs tonight. I did 390 x12 last month and 408 x 8 last month as well.... Tonight I pulled 415 for 8. I thought I had 9. But after watching the Video. I only got 8. I truely fill I had one more left. But I was only shooting for 8 and I thought I had it plus 1... and I used a little more back on the last one then I wanted. So I left it... Still a good night for pulls.....

Plus side I have a Long term goal... State Record in the 181wt Class Tested and Non-Tested Deadlift is 605lbs in Missouri for APA..... I've pulled 500lbs end of last year and I'm feeling better and more comfortable pulling now.

Deadlift Day

Deadlifts
Warm up's - Sleeves, but no Belt
20/Bar
10/135
5/185
5/230
3/275

Core Sets Belt and Sleeves
3/320
3/365
8/415 - PR --- (1RM Cal. is 525)

Hip Thrust
12/135
12/135
12/135
12/135

DB Rows
12/50
12/70
12/70

Leg Curls
12/85
12/85
12/85

Skip to the 30sec mark...

Link for the Video.. For some reason I can't get the other to work right. So if clicking on the image doesn't work. Just use this link.

http://s387.beta.photobucket.com/use...A6731.mp4.html