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Ramrod's Food and Weight Log

Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Shoulder #2
7-12-12
Weight 186lbs


Thrusters
12/45
12/95
10/115
8/115

DB Military Press
12/50
12/60
12/70
13/50

Side Delt Machine
12/60
12/70
12/0
12/90
13/60

Face Pulls ----- Super Setted with Rear Delts
13/90
15/100
13/100
9/100

Rear Delt Machine
12/90
13/90
11/90
12/60

Leg Press Calves ----- Super Setted with Crunches
20/263
20/263
19/263
15/263

Weighted AB Crunches
16/50
17/50
20/50
16/50

Leg Lifts ------- Super Setted with Planks
20
17
15

Planks
60sec
60sec
45sec

Workout 65min

Treadmill 15% @ 3.7mph for 25min 402 Calories Burnt
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
As always Ramrod, solid work!

Thanks again. I do what I do.

On a side note. I have been kicking the idea around of becoming a Personal Trainer and Focus on Teen athletes. Maybe help a couple of Kids learn to build a solid base to grow from. I have a stepson in High School now. Seeing all these kids in the gym going about it all wrong in so many ways. Just makes be wonder what there Coaches are teaching them.
 
RAIDEN

RAIDEN

VIP Member
Feb 22, 2012
4,385
1,345
Thanks again. I do what I do.

On a side note. I have been kicking the idea around of becoming a Personal Trainer and Focus on Teen athletes. Maybe help a couple of Kids learn to build a solid base to grow from. I have a stepson in High School now. Seeing all these kids in the gym going about it all wrong in so many ways. Just makes be wonder what there Coaches are teaching them.

that is awesome Ramrod. I have been kicking the idea around myself for awhile to work with young kids or at risk youth to keep them off the street. I would like to open up something for young kids only, maybe get a grant or funded idk. Anyways good luck with it brother, let us know if you do something.
 
Halo

Halo

MuscleHead
Jul 5, 2011
3,666
487
Great idea, I work with my very large nephew and he gets shit when he's warming up (right) from his buddies but then he crushes them in all three lifts. It's amazing what a little bit of coaching and mentoring will do for some of these kids who want to learn. Definitely think you're on to something.


Thanks again. I do what I do.

On a side note. I have been kicking the idea around of becoming a Personal Trainer and Focus on Teen athletes. Maybe help a couple of Kids learn to build a solid base to grow from. I have a stepson in High School now. Seeing all these kids in the gym going about it all wrong in so many ways. Just makes be wonder what there Coaches are teaching them.
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Thanks guys for the kind words.



My weight. I dropped down to 180ish a while ago for Vacation. Buy just watching what I ate better. Before I had no clue in how many calories or Carbs I took in. I knew the Protein, but this was all. I started watching that much better. Started Cycling my Carbs some. Dropped to 180ish. My body fat was 15% ish and I dropped down to 9-10%. Started working my AB's better. Got a decent 6 pack at that weight. So Then Bumped my carbs up a little. Nothing super high. Normally around 100-200Max. Goal is to keep gaining weight while Maintaining the Same BF % and 6 pack AB's. So far it's be great. I'm up 8lbs and AB's keep getting better. Starting to get that deeper Cut in them..


When I got up this morning. I wasn't feeling it. Pretty sore all over and flet like I needed to take the night off. Well later I started to feel better and got in the mood to go. Everything went get. Arms always seem to be an easier workout to push through...:cool:


Arms #2
7-13-12
Weight: 188lbs


Weight Dips With Belt
12/BW
12/35
12/45
8/90
10/45 ---- Drop Set

Preacher Curls
15/65
10/85
9/85
13/65 --- Drop Set

Skull Crushers
15/75
12/95
12/105
10/95
12/75

Incline Cons. Curls
12/30
12/40
8/40
10/30 -- Drop Set

Machine Triceps -----Super Setted with Machine Curls
17/205
15/250
12/295
10/310 ---PR
8/205 --- Drop Set

Machine Curls
9/85
11/70
12/50
13/50

BB Wrist Curls ---- Super Setted with Pin Wheels
20
18
13
10

Pin Wheels
12/25
10/25
12/20

Workout 50min

Treadmil 15% 3.7mph - 8.0mph 20min 378 Calories Burnt
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Well with the extra day I had this week. I figured I would try something a little different.

7-14-12

CORE

Leg Lifts
.............Super Setted with Weighted AB Crunches15
15
13

Weighted AB Crunches

20/50
14/50
14/50

Cable Twist
12/40
12/50

Glute Bridge.. First time trying these.......Super Setted with Planks
15/135
12/135
12/135

Planks
60sec
60sec
60sec

Hip Thrusts also first time
8/115
10/115


Workout was 35min

Treadmill 25min for 340 Calories
Elliptical machine 6min for 88 Calories
Total: 428 brunt
 
Halo

Halo

MuscleHead
Jul 5, 2011
3,666
487
I really think how you've broken it all down and scrutinized your nutrition intake is making all the difference in the world. Your numbers whether in lb's lifted or lb's of your own weight and your BF it's a dialed in system that you are kicking ass with.

I'll say it again I'm trying to follow suit with your cardio and core work keep that shit up the more I see it the more I know I have to keep slipping it in during the week. Gonna give a bigger push to do gym time on my team off days, we'll see how it goes. I'm stacking on a shitload of weight heaviest I've ever been but it's that line of when do I cut the fat again the PL muscle needs to be fed allot LOL...
 
jandj0821

jandj0821

VIP Member
Jul 7, 2011
2,333
196
Nice log bro like the detail. I need to add these bridges into my workout. It's a must
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
7-16-12
Weight 189lbs


Leg Day...

Squats
20/135
8/185
5/225
3/315.. Failed on 4. Went to low and just couldn't save it.

Didn't plan on doing Leg press, but since I failed early on Squats. I pulled a quick paced Narrow Stance Leg Press for 7 Drop Sets...

Leg Press Narrow Stance All 7 sets were Drop Sets. No Rest...
3/720
10/540
8/540
8/450
6/360
8/270
10/180
2/180

Standing Calf raises
15/190
15/190
13/190
12/190

Leg Curls........Super Setted with Leg ext.
15/90
12/110
12/110

Leg Ext.
13/90
12/90
12/90

Workout 40min
Treadmill 10min 15% 175 Calorie
s
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Haven't posted my Food log for a few days... Pretty much the same. Here is Yesterdays. Only up for 6-7hrs total. Hours at work changed. So my numbers are off some..

July16.jpg
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Chest #1
Date: 7-17/12
Weight: 189lbs


Lifting in public Gyms is always a sacrifice it seems like. Waiting on Equipment or lack of. The Smythe Rack was down, No Decline or Cables for Flyes. Which I all had down for today. So I had to adjust my workout again.

I haven't touched BB Flat Bench in over 7yrs. Been doing it on the Smythe rack every since I started DC Training 8yrs ago. I always grew and felt great on the Smythe rack. So I never really missed it.

I had no choice today.. So I gave it a shot...Don't think I did to bad on it either. Hit 315lbs for one Clean Rep. After doing 7 sets on on DB Incline working up to 105's with Drop Sets too.

Incline DB Press
10/55
11/70
10/90
10/105
10/60 ---- Drop Sets
13/55
13/55

BB Flat Bench
12/135
10/185
2/225
2/275
2/300
1/315 ---PR Nice Clean Rep.
10/225 ---- Drop Sets
5/225
12/135

Chest Press Machine ........Super Setted with Weight Push Ups
12/130
6/130
10/110

Weight Push Ups
15/25
9/25
9/25

One Arm Chest Press
12/40
8/40
8/40

Workout time: 1hr
Cardio: Treadmill 15% 4mph to 6mph for 15min 300 Calories
 
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