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Ramrod's Food and Weight Log

Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
#1
Ramrod's Food and Gym Log

Little History: I've been lifting for 12-13yrs. Never competed or plan on it. Played ever sport school dished out. Full Ride for Track. 100m and 200m were mine. Still hold state record on the 100m. 13yrs and still there. Being a Football and Track Athlete. I have always wanted to improve and be better. I've never liked being the avg. Joe. I was always faster and Stronger then most. Now that I'm in my Early 30's. Training as changed. I train Smarter. I wish I knew what I know now. But I'm glad I have Son's that I can pass my knowledge down too.

This log should be updated almost daily. Some days I'll just be to busy, but I'll assure you'll still in the gym. So wait and I'll post up... I could back date this and post workouts for the past year or so easy. I've always kept good track of my workouts. But this will start now.

I started eating much cleaner, but still not perfectly clean. But have cleaned it up a lot and kept my eye on my macro's more.

Stat's as of today.. All Cold Measurements

Weight: 185ish (dieted down from 192lbs) Dropped to 181ish.
Height: 5'10
Body Fat: Was 15% Now: 11% Guessing. Calipers Gave me 7.7% and Online Calculators gave me 12%
Neck:15.75
Chest:45.75
Arms: 17.5
Forearms: 13.5
Waist:32.5 down from 34
Thighs: 24.5
Calves:15.75
 
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Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
#2
Right now I'm a 5 days a week two week rotation Workout.. Each body part as two workouts. #1 and #2. This has served me well for sometime. It's easy to make adjustments to continue growth.

Chest
Back (Back Thickness/Width)
Shoulders
Arms
Legs

I hit AB's and Calves EOD.. I've had to cut back on Calves some.

I injuries my knee playing Softball. Torn Patella. It's been a long recovery/re-injury/recover process. So many exercises like Squats, Lunges, Leg Ext. and Deadlifts. Are tough at times. I'm finally in a spot now where I've brought many of these back. Starting off light but increasing weekly...
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
#3
Shoulders

Smythe Military Press
20/135
12/185
9/185
13/155
11/155
Drop set with 9/135

Side Cable Raises
13/20
12/25
10/25
12/20

Rear Delt Machine
12/80
14/80
10/80
10/70

Front Plate Raises w/ Steering Wheels
7/45
8/35
5/45
Drop set with 8/25

Rear Cables
10/20
10/20
11/20

Shrugs
20/125
19/125
15/125

Cable AB Twist
12/40
12/50

Treadmill 20min 15% incline at 3.7mph = 320 Calories Burned
-------------------------------------------------------------------------------------------------------

Arms #1

Rope Pressdowns
Warm up 15/80, 12/100
12/120
10/140
12/160
12/100

Close Grip Bench
12/135
12/175
6/205
10/155

Alt. DB Curls
12/25
12/35
10/45
11/35
10/30

Straight Bar Cable Curls
13/110
10/130
12/120
8/110

Cross Face DB Ext. Super Setted w/ Seated Cons. Curls
13/20.....................12/30
12/25.....................11/25
11/25.....................10/25
11/25.....................12/20

BB Wrist
20/65
12/65
20/Bar
18/Bar

Hammer Curls
11/25
11/20
10/20
10/20

Treadmill 15min : 15% incline 3.7mph for 15min 265 Calories

Here is a Video of one of the Sets during DB Ext. at the start of my Workout...

 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
#5
Good stuff Ramrod, i'll be following along.
Thanks, This has been my first week back from Vacation and has been great. The Week off, helped.. I'm excited to hit Legs tonight and finish off the week.
 
GreatGunz

GreatGunz

VIP
Jun 10, 2011
1,667
165
#6
Welcome Bro!
Good looking mass in the arms DUDE ..........Im subbed..
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
#8
Leg day..

Warm up 5min Stairmaster

Leg Press
Warm-up 10/90, 10/180
10/270
10/450
10/610
10/700

Leg Curls
15/55
12/70
11/85
14/55

Box Squats
5/135
5/155
5/185
5/205
5/225

Leg Press Calf Raises
20/265
20/265


Treadmill 15% incline 3.7mph 320 Calories Burned
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
#9
Chest Day Two....

Incline Bench
15/135
8/185
10/225
5/245
5/275..............My Goal is 315lbs

Decline Bench
12/45
8/205
11/185
9/185
8/185
12/155

Flat DB bench
12/45
10/45
11/40

One Handed Chest Press
10/35
12/45
11/55
10/40

Calf Leg Press
17/210
16/210
15/210

Cable Ab Twist
12/40
12/40

Cable Ab Crunches
15/57.5
15/57.5
13/57.5

50min Workout
10min Treadmil 15% 4.5mph 175 Calories Burned
 
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