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
    1,790
    274
    Deadlift Day RPE 6

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

    Body Weight 200lbs
     
    Muscle_g likes this.
  2. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,790
    274
    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
     
  3. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,790
    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
     
  4. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,790
    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
     
  5. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,790
    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...
     
  6. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,077
    2,441
    Where you been? Good to see ya back.
     
    Ramrod likes this.
  7. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,790
    274
    Leg Day
    Stretched 15min
    50 Leg Curls
    50 Leg Ext
    50 Squats focusing on Form and Mobility
    Stretched 15min
    100 Abs
    15min Treadmill
     
  8. Ramrod

    Ramrod VIP Member

    Jun 5, 2012
    1,790
    274
    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.

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    5.0 and BrotherIron like this.

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