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
    1,784
    270
  2. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Low Bar Squat
    • 135 Lb x 10 reps
    • 185 Lb x 8 reps
    • 225 Lb x 5 reps
    • 315 Lb x 1 reps
    • 315 Lb x 1 reps
    • 315 Lb x 1 reps
    • 315 Lb x 1 reps
    • 315 Lb x 1 reps



    Belt Squat
    • 335 Lb x 3 reps
    • 335 Lb x 3 reps

    Leg Extension
    • 100 Lb x 12 reps
    • 100 Lb x 12 reps
    • 100 Lb x 12 reps

    AB Pulldowns
    • 180 Lb x 20 reps
    • 180 Lb x 20 reps

    Bodyweight
    200 Lb
     
  3. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Bench Press (Paused)
    • 185 Lb x 1 reps
    • 185 Lb x 1 reps
    • 185 Lb x 1 reps
    • 185 Lb x 1 reps
    • 185 Lb x 1 reps

    Close Grip Bench Press (Paused)
    • 185 Lb x 2 reps
    • 185 Lb x 2 reps

    Hammer Strength Chest Press
    • 220 Lb x 15 reps
    • 220 Lb x 15 reps
    • 220 Lb x 15 reps

    Pec Deck (Machine Fly)
    • 90 Lb x 12 reps
    • 90 Lb x 12 reps

    Bodyweight
    198 Lb
     
  4. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Week 3 Deadlift Deload

    Sumo Deadlift
    135 Lb x 10 reps
    225 Lb x 10 reps
    315 Lb x 5 reps
    405 Lb x 1 reps
    405 Lb x 1 reps
    405 Lb x 1 reps
    405 Lb x 1 reps
    405 Lb x 1 reps


    Conventional Deadlift
    315 Lb x 2 reps
    315 Lb x 2 reps

    Barbell Row
    135 Lb x 15 reps
    135 Lb x 15 reps
    135 Lb x 15 reps

    AB Pulldowns
    200 Lb x 20 reps
    200 Lb x 20 reps

    Bodyweight
    198 Lb
     
  5. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    I accidently deleted my videos today.

    10/20/Life 4th Week. First week with Straps up and first heavy week of the Pre-Contest prep. 80% 2x2 and 85% x2 Reverse Bands. Everything went smooth. I had my squat suit straps tighten up 1/2in. Need to go another 1/4in. Or I'm going to boil my suit for a few Mins and let it air dry. Needs to shrink a little.



    Low Box Squat

    • 45 Lb x 10 reps
    • 135 Lb x 10 reps
    • 185 Lb x 8 reps
    • 225 Lb x 5 reps
    • 315 Lb x 3 reps
    • 365 Lb x 3 reps
    • 405 Lb x 3 reps + Wraps
    • 500 Lb x 2 reps + Straps up
    • 500 Lb x 2 reps
    • 530 Lb x 2 reps + Reverse Red Bands

    Spud Stump Squats
    • 225 Lb x 3 reps
    • 225 Lb x 3 reps
    • 225 Lb x 3 reps

    Belt Squat
    • 405 Lb x 10 reps
    • 405 Lb x 10 reps
    • 405 Lb x 10 reps

    AB Pulldowns
    • 180 Lb x 20 reps
    • 180 Lb x 20 reps

    Bodyweight
    198 Lb
     
  6. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Elbow was a little tender. Since I just did heavy squats yesterday. Had a hard time finding my groove today. Didn't find it till the last set. have about 6 weeks to iron this out. Threw on the 1ply Bench Daddy at 315 and 2ply at 380. Dropped to 225 for a Burnout.

    Working Bench Sets called for 80% 2x2, 85% x2 RB



    Bench Press (Paused)

    • 45 Lb x 10 reps
    • 135 Lb x 10 reps
    • 155 Lb x 8 reps
    • 185 Lb x 5 reps
    • 225 Lb x 3 reps
    • 275 Lb x 2 reps
    • 315 Lb x 2 reps +1ply
    • 350 Lb x 1 reps
    • 380 Lb x 2 reps +2ply
    • 380 Lb x 2 reps
    • 405 Lb x 1 reps +Red Bands
    • 405 Lb x 2 reps
    • 225Lb x 10 reps

    Hammer Strength Chest Press
    • 255 Lb x 3 reps
    • 255 Lb x 3 reps
    • 255 Lb x 3 reps

    Seated Dips
    • 315 Lb x 10 reps
    • 315 Lb x 10 reps
    • 315 Lb x 10 reps

    Hammer Dumbbell Curl
    • 25 Lb x 15 reps
    • 20 Lb x 12 reps

    Bodyweight
    197 Lb
     
  7. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
  8. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Week 4 Pre-Contest 10/20/Life
    Deadlift Day 80% 2x2, 85% x2

    Sumo Deadlift
    135 Lb x 10 reps
    225 Lb x 8 reps
    315 Lb x 5 reps
    405 Lb x 3 reps
    455 Lb x 3 reps
    500 Lb x 2 reps
    560 Lb x 2 reps
    560 Lb x 2 reps
    595 Lb x 2 reps


    2" Deficit Deadlift
    365 Lb x 3 reps
    365 Lb x 3 reps
    365 Lb x 3 reps

    Compound Rows
    185 Lb x 10 reps
    185 Lb x 10 reps
    185 Lb x 10 reps

    Lying Leg Curl
    100 Lb x 10 reps
    100 Lb x 10 reps
    100 Lb x 10 reps

    Pulldown Abs
    180 Lb x 15 reps
    180 Lb x 15 reps
    180 Lb x 15 reps

    Bodyweight
    197 Lb
     
  9. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Week 5.................. 10/20/Life
    85% 2x2, 90% RBx2

    Squats
    45 Lb x 10 reps
    135 Lb x 10 reps
    225 Lb x 8 reps
    275 Lb x 5 reps
    315 Lb x 3 reps
    365 Lb x 2 reps
    405 Lb x 2 reps + Belt
    495 Lb x 2 reps + Suit, Wraps
    530 Lb x 2 reps
    530 Lb x 2 reps
    560 Lb x 2 reps + RB


    Wide Stance Box Squat
    225 Lb x 3 reps
    225 Lb x 3 reps
    225 Lb x 3 reps


    Belt Squat
    415 Lb x 10 reps
    415 Lb x 10 reps
    415 Lb x 10 reps
    415 Lb x 10 reps


    Lying Leg Curl
    100 Lb x 10 reps
    100 Lb x 10 reps
    100 Lb x 10 reps


    Pulldown Abs
    180 Lb x 15 reps
    180 Lb x 15 reps
    180 Lb x 15 reps


    Bodyweight
    197 Lb
     
  10. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
  11. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    week 7
    90% 2x2, 95% x1, 99% x1 with RB
    520, 550, 595lbs


    followed by Belted Squats 410x2x2
    Leg Ext 4x`10
    Ab Pulldowns 3 sets
     
  12. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,784
    270
    Bench from last night

    Bench
    10/45
    10/135
    5/185
    5/225
    2/275
    1/315 - 1ply
    1/365 - 1ply
    2/405 - 2ply
    1/430 - 2ply
    1/445 - 2ply RB

    Close Grip bench
    2/315 - 1ply
    2/315 - 1ply

    Seated Dips
    3x10

    Rope Pressdowns
    3 sets
     

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