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Ramrod's Food and Weight Log

Ramrod

Ramrod

VIP Member
Jun 5, 2012
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Deadlift Day RPE 6

Deadlifts 5x5 @ 365
High Rack Pulls 2x6 @ 405
BB Rows 3x12 @ 135
Core Pulldowns 3x15 @ 180

Body Weight 200lbs
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
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Monday Bench Day
Worked up to a 315 x 1 Raw Single
- 405 x 1 Bench Daddy 2brd
- 440 x 1 Bench Daddy 2brd
- 275 x 5 x 3
Close Grip Chest Press 250 x 2 x 6
Rope Pressdows 180 x 3 x 15
Rear Delt Machine 3 x 10
Core Pulldowns 3 sets

Tuesday Squat Day
Squats 4 x 4 with a top set of 440
Banded SSB Box Squats, Wide Stance 225+Bands x 2 x 6
Leg Press 250 3 x 15
Leg Raises 3 sets
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
Deadlift Day RPE-6
Conv. Pulls
135/10
225/8
315/5
405/5
425/5
455/5
405/5
405/5

6in Rack pulls
405/3
405/3

DB Shrugs
120/12
120/12
120/12

Core Pulldowns
190/15
190/15
190/15
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
Monday
Heavy Bench Day

10/BAR
10/135
8/185
5/225
2/275
1/315
1/330
Added Bench Daddy
1/405
1/440

Close Grip Chest Press
6/220
6/220

Rope Pressdowns
3 x 12

Core Pulldowns
3 x Failure

Tuesday
Deload Squat Day

10/BAR
10/135
8/185
5/225
1/275
1/275
1/275
1/275
1/275

Wide Stance Box Squats with SS Bar
6/155 + Bands (60 lbs)
6/155 + Bands (60 lbs)

Leg Press
15/250
15/250
15/250

Core Pulldowns
3 x Failure
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
Haven't been lifting for the last 6 months. Was putting all my time into a Car build for SEMA. I finally have time to breathe again. I hit the gym last night. Plan is to just get blood flow and loosen back up. Simple Push-Pull and Leg days. Nothing heavy for a couple of weeks. Then will start a simple 531 program for a few months and switch back over to 10/20/Life.

For the Next 2 weeks
Monday - Push Pull
Tuesday - Legs
Wednesday - OFF or Light Cardio and Stretching
Thursday - Push Pull
Friday - Legs
Sunday and Saturday - Off...
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
Leg Day
Stretched 15min
50 Leg Curls
50 Leg Ext
50 Squats focusing on Form and Mobility
Stretched 15min
100 Abs
15min Treadmill
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
Where you been? Good to see ya back.
Been Crazy Busy the last 6 months building this...the way the parts for this build was coming in, I had ZERO time and no sleep for 6 months. I was either at work or working on this. This took so much of my time. I enjoyed it, but also regretted not being able to hit the gym. Anyway I'm back now and have a Cruise in Feb. to get ready for so.... I'm motivated to get at it. Just going to focus on getting back in shape and looking decent for the cruise. Then will focus on a Powerlifting meet.



 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
Squat Day... Felt pretty good, a little awkward feeling.

Squats
Worked up to doubles @315lbs
a couple sets of Belt Squats
Leg Curls and Leg Ext Super Sets
2x25 Calf Press


Starting Monday.. I will start 531 for a couple rounds and back to 10/20/Life
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
I hope I can remember enough of the 10/20/Life programming. I loaned the book to a Trainer at the Gym, who then loaned it to another Trainer, who then loses it. Pisses me off. Who loans a book that's not theirs.

Neither have offered to replace it either.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,219
2,522
I hope I can remember enough of the 10/20/Life programming. I loaned the book to a Trainer at the Gym, who then loaned it to another Trainer, who then loses it. Pisses me off. Who loans a book that's not theirs.

Neither have offered to replace it either.
This is why I don't loan anything to anyone.
 
Ramrod

Ramrod

VIP Member
Jun 5, 2012
1,800
274
First Week of 531. Set my Numbers low bc I need too..lol

Hoping my strength comes back quick..

Started off with Bench, can't remember my numbers from that day.

Squats was last night.

Squat - No Belt, No Wraps
15/Bar
10/135
10/185
3/190
5/220
5/245
8/285

Super Setted Leg Curls, Leg Exts and Calf Press....

Tonight is my Off Day, but I will go in and do a bit Cardio, Stretching and light band work.
 
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