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Ramrod's Food and Weight Log

Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
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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