Ramrod's Workout Log

[ravimolasaria]

Originally Posted by Ramrod

Round 2, Week 2, Day 4
SQUATS

Squat
Warm up
15/BAR
10/195
6/115
5/130
5/165
3/195

Core Sets
3/230
3/260
11/295 ------- Last Cycle I only hit 295 for 6 Reps...

295*11 requires loads of power ... going great Ramrod ...

[Ramrod]

Originally Posted by ravimolasaria

295*11 requires loads of power ... going great Ramrod ...

Thanks...Best I have felt on Squats for a few weeks.

[Ramrod]

Round 2, Week 3, Day 1
5/3/1
Weight 180lbs

Well First day of my week. Not the best. I did more work at home in the last 2 days then I did all summer. LOL... Ate and slept like Crap. Man did it show tonight. My Left Shoulder just hasn't been feeling right. I felt it last week during OHP's. I'm going to skip OHP's this week and do ZERO Pressing movements the next week. Just Squats and Deads for my 4th week. For my 3rd round of 5/3/1. I'm going to leave out OHP and put in Board/Floor Presses instead. My Bench as been stalled or even declined it seems.


Bench Day

Warm Ups
DB Incline Bench
10/45
10/55

Bench
Warmups
15/BAR
5/120
5/150
3/180

Core Sets
5/225
3/250 Felt Heavy
1/280 Failed on 2nd...

DB Rows Worked into my last couple of Bench Sets.
12/40
12/40

BB Rows
12/135
12/155
10/175
6/185

Wide Grip Pulldowns
10/115
12/115
12/115

Rope Pressdowns.....Super Setted with............. Alt. DB Curls
15/80................................................ .................12/30
12/100............................................... .................12/30
12/100............................................... .................12/30

[ravimolasaria]

Originally Posted by Ramrod

Round 2, Week 3, Day 1
5/3/1
Weight 180lbs

Bench Day
Warm Ups
DB Incline Bench
10/45
10/55

Bench
Warmups
15/BAR
5/120
5/150
3/180

Core Sets
5/225
3/250 Felt Heavy
1/280 Failed on 2nd...

DB Rows Worked into my last couple of Bench Sets.
12/40
12/40

BB Rows
12/135
12/155
10/175
6/185

Wide Grip Pulldowns
10/115
12/115
12/115

Rope Pressdowns.....Super Setted with............. Alt. DB Curls
15/80................................................ .................12/30
12/100............................................... .................12/30
12/100............................................... .................12/30

Strong and Looong session Ramrod ... Nail that 280*2 next time ... great going ...

[BendtheBar]

Well First day of my week. Not the best. I did more work at home in the last 2 days then I did all summer. LOL... Ate and slept like Crap. Man did it show tonight.

At least you hit the gym instead of the couch.

I love being a homeowner, but when the house or lawn needs me it sure can disrupt training.

[Ramrod]

Originally Posted by BendtheBar

At least you hit the gym instead of the couch.

I love being a homeowner, but when the house or lawn needs me it sure can disrupt training.

I have to force myself most of the time to take days off from the gym.

I use to like being a homeowner much more. Till the economy tanked. We tried selling our house for over 2yrs with no luck. We gave up...lol

[Ramrod]

Round 2, Week 3, Day 2
5/3/1

Deadlift Day

Warm Up
3min Row Machine, 2 sets of Bodyweight Hypers
10/BAR
5/135
5/185
5/190
3/250

Core Sets
5/285
3/325
1/365 --- Stopped at 1 to try and hit a New PR...

Singles
1/405
1/440 ------ NEW PR
1/450 ------ NEW PR............Up 25lbs from 3 weeks ago.............Video Below

Leg Curls
12/70
12/70
12/70
12/70

Hyperextions Body weight
12
12
10

Hanging Leg Raises
12
12


Deadlifts felt heavy. The 405 was a Wake up for sure. I was thinking to myself there is no way I'm getting a new PR. But I slapped on 335 and then said to myself "Hell I'll slap on some 1/2 pounders to even it out. I won't know the difference" So 440 came up and I nailed it. I was happy and finished. As I was writing it in my log and getting ready to rack my weights. I figured I'll through on 10lbs and try it. All I have to say is .......


My Form slacked near the top. My weight shifted forward to much. My heels came way off. But I still pulled it.. New PR is a solid 25lbs up from 3 weeks ago.

Sorry for the Intro. I entered a contest and that was part of it.

[LtL]

Congrats on the PR.

[ravimolasaria]

congrats of the PR Ramrod ... 25 lbs in 3 week is very very strong progression on any lift ... great going ...

[BendtheBar]

Originally Posted by Ramrod

I have to force myself most of the time to take days off from the gym.

I use to like being a homeowner much more. Till the economy tanked. We tried selling our house for over 2yrs with no luck. We gave up...lol

I hear you. My mom retired and try to sell her house right when the market tanked.

Congrats on the big deadlift bump! Nice improvement.