Ramrod's Food and Weight Log

Discussion in 'Member Online Journals' started by Ramrod, Jun 24, 2012.

  1. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    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
     
    Last edited: Jun 26, 2012
  2. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    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...
     
  3. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    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...

    [​IMG]
     
  4. RAIDEN

    RAIDEN VIP Member

    Feb 22, 2012
    4,392
    1,361
    Good stuff Ramrod, i'll be following along.
     
  5. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    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.
     
  6. GreatGunz

    GreatGunz VIP

    Jun 10, 2011
    1,669
    165
    Welcome Bro!
    Good looking mass in the arms DUDE ..........Im subbed..
     
  7. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    Thanks...

    Couple of Pic's for the last week or so.

    [​IMG]

    Last Night...
    [​IMG]
     
    C T J likes this.
  8. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    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
     
  9. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    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
     
    Last edited: Jun 27, 2012
  10. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    About 2hrs after Chest Workout and Short Cardio. Weight 185lbs

    [​IMG]
     
  11. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
  12. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,765
    264
    Me Doing DB Inclines with 110's.....

    [​IMG]
     

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