Ramrod's Workout Log

[BendtheBar]

Nice. I need to get me some elbow sleeves one of these days. Hope they serve you well.

[Ramrod]

Originally Posted by BendtheBar

Nice. I need to get me some elbow sleeves one of these days. Hope they serve you well.

They seem very nice. I think they are the Same as the Convict Sleeves, but Yellow and Black instead of White and Black.

I figured with Winter coming soon and have to walk a way to get into the Gym. These should help my joints warm up and stay warm.

[Ramrod]

10-19-12
Weight 185

I had to get my back tweaked today. My L5 was twisted during my last Bench session and didn't go back. So it's been pinching a nerve. I've been needing to do Deadlifts, but have been putting them off. Back is still sore. Only really hurts when I get up off the bench. I did some light Hyperextensions with 25lbs and it didn't really hurt. He said I can come back in the morning for a follow up and adjust it again.

Since hitting the 5/3/1 I haven't really had a Arm day. So I hit them and got the blood pumping.. Felt pretty good. Tried out my new Thor Elbow Sleeves.



Rope Pressdowns Super Setted with Alt. DB Curls
12/70-----------------12/30
13/90-----------------12/35
13/120----------------12/40
12/140----------------12/45

Close Grip Bench
15/95
15/135
12/185
10/225
6/245 --- Sleeved

Crossface DB Ext Super Setted with Seated Cons DB Curls
11/25------------12/30
12/25------------12/30
12/25------------12/30

Straight Bar Cable Curls Super Setted with BB Wrist Curls
12/110---------------25/bar
12/110---------------25/bar
12/110---------------25/bar

Hyperextions
25/BW
12/25
12/25
12/25

Workout 60min
Treadmil 15min 15% incline 175 Calories Burnt

[BendtheBar]

Since hitting the 5/3/1 I haven't really had a Arm day. So I hit them and got the blood pumping.. Felt pretty good.

Looks like a solid day.

Been a couple years myself since I made the commitment to powerlifting. My arms are down a 1/2 during that time and it's starting to play with my mind a bit.

How often do you need to get that back looked at?

[Ramrod]

Originally Posted by BendtheBar

Looks like a solid day.

Been a couple years myself since I made the commitment to powerlifting. My arms are down a 1/2 during that time and it's starting to play with my mind a bit.

How often do you need to get that back looked at?

Thanks, My back is good now. I just twist the L5 a little and it didn't go back. I was trying to flat bench to much with out a good base set. So I had one side contract more then the other. My mistake... All he did was loosen my back up and twisted on both sides and it popped back. Good to go. The last time was maybe 3yrs ago. I pulled a Muscle in my lower back doing SLDL. That slowed me down a little...

[Ramrod]

My 1st week of my 2nd Round of 5/3/1 got screwed up this week. So I'm going to restart it next week. Today I wasn't 100% sure what I was going to do. I need to do Deads, but the way my Back has felt this week. I wasn't going to push it. But I need to do at least some light Deadlift work.. With that Said.. I broke my Old PR, then I broke it as well....:yes:


Deadlift
15/BAR
10/145
5/185
3/225
5/235
5/275
2/315
1/375 --- OLD PR
1/405 ---- New PR
1/420 ---- NEW PR:rockon2:
Failed/455 To Big of Jump in Weight...

Hanging Leg Raises
5x15

Good Mornings
5x10 with 135

Claf Machine Shurgs
15/135
15/135
15/135

Workout 50min
Treadmil after 10min 15% Incline

375lbs


405lbs


420lbs

[BendtheBar]

420 looked fairly easy. Nice job. I suspect you had 435-445 in these. You'll find out soon enough.

Congrats.

[Jen]

Congrats on the PR!

[Ramrod]

Originally Posted by BendtheBar

420 looked fairly easy. Nice job. I suspect you had 435-445 in these. You'll find out soon enough.

Congrats.

Originally Posted by Jen

Congrats on the PR!

Thanks guys. I'm going to restart my 5/3/1 next week. So after that is done. I'll try for 435 and 445...

[Ramrod]

Well to day was Squat day. Lower back and Hammies are still sore. I took a nice HOT Long Epsom Salt bath 1.5hrs before to help loosen up. It helped some.

To start things off I was running about 15-20min late to the gym. So I had to keep my rest periods down. No Big Numbers today. Just wasn't feeling it, but After squats I super setted Leg curls and Leg ext... That really got the legs a burn'in...


Squat Day
15/BAR
5/135
5/165
5/185
5/215
5/245
6/280
1/315

Leg Curls
5x12

Super Setted with

Leg Ext.
5x12