Ramrod's Food and Weight Log

[Ramrod]

7-20-12
Weight: 190lbs

Shoulders #1

Warmed up my Shoulders for 5min

Smythe Military Press
10/115
8/135
5/185
5/205
5/225
2/250
20/135 ---- Drop Set

Side Cables ---- Super Setted with Rear Delt Machine
12/20
12/30
11/30

Rear Delt Machine
15/80
12/90
10/100

Machine Shrugs (Leverage Bench)
20/125
20/145

Incline DB Shrugs
15/55
15/55

Leg Press Calf Raises
20/229
20/229
20/229

Workout: 40min 172 Calories Burnt

Cardio: Jump Rope 5min... 72 Calories Burnt

Cardio: Treadmill 15% Incline 3.7mph....281 Calories Burnt

Total Calories Burnt: 552 Calories

 

[Ramrod]

 

[Ramrod]

Arm Day #1
Weight 189.5lbs
7-21-12


I'm up 8-9lbs Since Vacation and Still holding on to my AB's. Strength has gone up a lot since Vacation as well. I upped my Carbs by 75-150 a day. Which seems to be helping.




Biceps, Triceps and Forearms


Rope Press Downs ....Super Setted with Alt. DB Curls
12/100
12/120
12/140
8/160
7/110 ---- Drop Set

Alt. DB Curls
12/30
12/35
12/40
9/50
8/35 ---- Drop Set

Close Grip Bench.......Super Setted with Straight Bar Cable Curls
12/185
8/205
7/205
10/135 ---- Drop Set

Straight Bar Cable Curls
12/110
12/120
7/140
11/100 ---- Drop Set

Crossface DB Ext........Super Setted with Front Cable Curls
15/25
12/25
12/25

Front Cable Curls .....Video
12/60
14/70
9/70 --- Drop Set
5/50 --- Drop Set
5/40 --- Drop Set

Standing BB Wrist Curls
25/55
15/55
15/55
8/55

Hammer Curls
11/30
9/25
16/20


Workout: 50Min
Cardio:Jump Rope 3min
Cardio:Treadmill 15% Incline 10min 200 Calories

 

[Ramrod]

7-23-12
Leg Day #1 AM Workout
Weight 189lbs

Squats No Belt or Wraps.. Going to be ordering these soon.
15/135
5/185
5/225
3/275
2/315
1/335
1/365 -------------------------Heaviest I have gone in years. Hoping for 405 Soon
9/22 ----- 20sec rest
8/225 ---- 20sec rest
15/135 ----- Burnout Set

Leg Curls
15/110
12/130
8/150
13/90 ---- Drop Set

Back Ext. Machine
12/130
13/130
12/150
12/150

Calf Press
15/190
13/210
13/190
11/190

AB Crunch Machine ......Super Setted w/..... AB Twist Machine
15/90
12/90
12/90

AB Twist Machine
10/90
10/90
10/90

 

[PillarofBalance]

Nice job pushing yourself on the squats... Starting bumping up 5 pounds every time and you'll be there in no time.

 

[Ramrod]

Nice job pushing yourself on the squats... Starting bumping up 5 pounds every time and you'll be there in no time.

Thanks, That's my plain for all my big 3 lifts.

 

[Ramrod]

Planned on hitting the Gym again twice today...

Started the Morning with a 15min AB Workout.

Chest Day
7-25-12
Weight: ?

DB Incline
8/50
8/70
8/90
10/105

Everything was feeling fine. Headed over to the Smythe rack for some More Inclines.

Smythe Incline Bench
10/225......................................THEN POP... Pulled something in my neck. You know when it gets real Hot and feels like someone just punched you in the Neck...

Walked around for a few min.

Went back and dropped the weight down to 185. Rep'ed out 8 more... That's it.. I was done. Stayed around for another 10-15min. Seeing if it would feel any better. NOPE..

So I'm finished for the day. Took a Flexeril and rubbed in some ICYHOT.

 

[Ramrod]

 

[Ramrod]

 

[Ramrod]

We after taking a long nap and some naproxen. I woke up feeling fine. So I went ahead and went to the gym again.

Started with a few Pull-ups. about the 5th one. I could feel the pain in my neck again. So I did a very light weight Push and Pull workout. Only about 35min long. Went very light. Squeezed every rep. Really Focused on that Mind to muscle connection.

I'm going to finish out the next 5 days. Doing upper body days and lower Body days. Stacked with two 30min Cardio's. I weighed in at 191.5lbs. I want to knock that down and little and come in a little leaner. Below 10% BF.


AM: Workout is posted above..

PM:
07-24-12
Weight: 191.5lbs

Chest and Back... Very Light Weight

Smythe Incline Bench
10/135
8/135

Body Weight Pull-ups
5
6

Flat DB Bench
10/40
10/40

Wide Grip Pulldowns
10/70
10/70

Pec Deck
10/90
10/90
8/90

Inverted BB Rows (Body weight)
12
10

One Handed Cable Rows
10/40
10/40

Leg Press Calf Raises
20/229
20/229

Weight AB Crunches
12/50
12/50
12/20

Workout Length: 35min

Cardio: Treadmill 15% @ 3.7mph 560 Calories Burned

 

[Ramrod]

 

[Ramrod]

7-26-2-12
Weight: 191.5lbs

Cont. On taking it easy to fully heal and recover.

Today was suppose to be Shoulder day. But since I'm taking is easier this week. I hit the shoulders a little with Legs as well.

Warmed up on the Row Machine before hand. 10min

DB Military Press 3x 15-20
Super Setted with
Side Delt Machine 3x 15-20

Leg Press 3x 20

Leg Curls 3x 15-20
Super Setted with
Leg ext. 3x 15-20

Workout: 35min
Cardio: Row Machine 10min 150 Calories
Cardio: Treadmill 40min 653 Calories