Ramrod's Food and Weight Log

[Ramrod]

Back Width Day.

Pretty good Day. Not a strong day. Spent 2hrs at the pool in the 102* heat.

I just added Pull ups back into my mix after a way to long of a break off. Going to try and work up to 2 plates for 10 reps.

Pull-ups
7
6/25
6/35
6/45 ( Cheated a little on the last two)
10

Wide Grip Pulldowns
12/115
11/145
7/160
15/100---Behind Neck

Wide Grip Rows-- Squeezed for a 1sec Hold
12/115
12/115
12/115
12/115
9/115

Incline DB Rows
12/45
12/55
10/60
13/45

Weighted AB Crunches
20/50
16/50

Leg Lifts
15
15

Treadmill 16min 15% Incline. 3.7mph. Then switched every 2min to 6.7mph....300 Calories

 

[Ramrod]

 

[Lenny89]

welcome bro, nice gains!! biceps look good

 

[Ramrod]

welcome bro, nice gains!! biceps look good

Thanks Lenny


Downing some White Flood and heading to the Gym to Hit Shoulders now...

 

[Ramrod]

Shoulders..

Another decent workout. Good focus and pump. My Left Bicep has been hurting for a while. But if I warm up it's pretty much goes away. I suppose to have Arms tomorrow. But I'm going to Either Hit legs and then Arms. Give my Bicep some more time. The only time I felt it today was when getting the DB's up when starting Military Presses.

Weight today was 189lbs. I was at 191lbs with no Ab's. I dieted down to 180lbs and got my Ab's back. I'm sitting at 189lbs right now with the same Ab's. The way I dieted before was a Calorie Deficit of 500 and cycled my Carbs like so. 150/75/30.. Once I got back I upped my Carbs some. Thats it. Strength is coming back and more size with better cuts. Whats sweet is.. I'm not taking anything.

DB Military Press
16/45
12/55
12/65
11/75
8/85

Side Delt Machine Raises
12/60
13/70
12/80
10/90
9/70

Face Pulls
13/70
13/90
13/100
10/110

Pizza Pies
12/10
12/10
10/10

Took roughly 50min's for the Workout

Treadmill 15% Incline 3.7mph to 7.5mph for 20min.. Burned 376 Caloires

 

[Ramrod]

Leg day #2

Which means SQUATS... Working my way up to 405 for 5 reps. Which is big for me since I hurt my knee a couple of years ago.

Warmed up on Leg Press
15/90
15/180

Squats
10/135
5/185
5/225
5/275
5/315
10/225
15/135

Donkey Kicks
10/55
12/60
9/70

Narrow Stance Leg Press
12/270
12/360
10/450
8/360

...Super Set w/......

Hyperextenions
12/BW
12/25
12/25
12/BW


Took 40min to Complete the Above

Treadmill 25min 15% Incline at 3.7mph for 407 Caloires

 

[RAIDEN]

Doing work Ramrod, good shit. Been nursing a knee injury myself and aint hit legs in almost 2 weeks. Monday will start up again. Keep kicking ass bro!

 

[Ramrod]

Doing work Ramrod, good shit. Been nursing a knee injury myself and aint hit legs in almost 2 weeks. Monday will start up again. Keep kicking ass bro!

Thanks.. I've noticed my leg with the hurt knee is a little smaller then the other. So I've been doing a little extra on it and less on the other. So maybe I can even it out some.


Yesterdays Fuel intake..

 

[USMCRabi]

good guy right here

 

[Ramrod]

good guy right here

Thanks USMCRabi...:t2991:

 

[Ramrod]

Arm Day #2



Not a bad day. Left Becip still has a dull pain in it when warming up. Triceps felt strong today.



Bench Dips......S/S........Preacher Curls

12/BW...........................12/65

12/BW...........................12/65

13/45............................12/85

15/90............................7/105

13/135...........................8/85

13/45.............................8/65



Skull Crushers.......S/S...........Incline DB Cons. Curls

12/65..................................12/35

12/85..................................10/40

12/105.................................11/35

8/85....................................9/30

10/65



Machine Triceps.......S/S.............Cable Front Double Bicep Curls

12/235......................................15/50

12/250.......................................12/50

12/265.......................................12/50

11/280........................................9/50



BB Wrist Curls

29

25

24





Weight today was 187lbs



Took 55min to complete the above.



Treadmill 13min 15% at 3.7mph for 200 Calories Burned

 

[Ramrod]

Finished off a Great week. Seemed every workout went pretty well. I slacked off on my Diet a tad this weekend, but I did manage to stay with in the my Macro's some what.