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Post by Roger on Sept 2, 2007 7:15:32 GMT -5
8/2707 Power [ Back & Bi,s ] rack dead lift-warmup-135-10 rep - 225-10 rep 315 -2x6 325 1x6 BOR- 135-10 185- 2x6 195- 1x6 Weighted chins -25lbs 2x6 35lbs 1x6 Seated rows-140lbs 3x6
barbell curls 45-1x10 85-3x6 Preacher curl-80-1x6 90-1x6 Hammer curls- 40 2x6 8/28/07 Chest & Tricep DB bench-35x10 60x10 75x2x6 80 1x6 Incline Press 165lbs 3x6 HS decline 115 ea side-2x6 Med X tri pushdowns -280lbs 2x6 cable kickback 5 plate-2x6 8/29/07 Deltoids Seated military press 50lbs 1x12 100lbs3x6 upright rows- 50 1x12 80-3x6 "cheat" side lateral-25 1x6 30 1x6 32 1/2 1x6 bent rear delt DB-50lbs 3x6 8/31/07
Legs bottom out squat-45lbs 1x12 135-1x10 185x6 190x5 195x5 Leg press- 4 plates 1x10 8 plates 2x6 8+50lbs 1x6 HS 1-leg ex 55lbs-2x6 Med X leg curls-190x6 200 2x6 stiff deadlift 135x10 205x6 225x6 275x6 calves- seated & standing- high reps 4set each
Felt great to move some heavy weight again.
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Post by Roger on Sept 2, 2007 14:42:53 GMT -5
Rep Range 9/2/07 Back Close grip chin-35lbs 1x6 1x7 Wide grip T-bar- 115lbs 2x10 DB rows- 75lbs- 2x12 DB pullover-60lbs 2x12
Bicep Alternating DB curls-45lbs-1x6 1x7 Cable curls- 100lbs- 1x10 110lbs.- 1x10 CC curls-30lbs.- 2x10
Workouts are feeling good again, I am back on track.
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Post by Roger on Sept 3, 2007 13:08:06 GMT -5
9/3/07 Rep Range Chest Incline DB press 35lbx12 55x10 70-3x8 Bench press 165x8 x7 160x9 DB flye- 45x12-12
Tricep Weighted dips 3-45 plates+25-3x8 Inclined push down[ v-bar] 140lbs 2x10 DB kickback 25lbs x 12 30 x12
Walked 30min. with Sunny's walking class got fired up had another great workout.
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Sept 3, 2007 13:25:45 GMT -5
good workouts man, keep em comin
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Post by Roger on Sept 4, 2007 19:24:12 GMT -5
Thanks Bags, Just wanted to let you know you are really looking good . Keep it up you will be ready when you hit the stage.
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Post by Roger on Sept 4, 2007 19:32:22 GMT -5
Rep Range 9/04/07 30min. on treadmill incline 8 1-arm Db press-25lbsx12 35x10 50-3x8 Bent laterals 45-3x10 Cable side lateral-3x12 3.5x12 4x12 Hammer Strength shrugs- 3-45 plates ea side-1x19 3+25- 3x6
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Post by Tim Wescott on Sept 5, 2007 12:37:54 GMT -5
Good workouts Roger.............P/RR/S is a great program,I`m sure you`ll do great using it.
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Post by Roger on Sept 6, 2007 19:31:34 GMT -5
Thanks Tim, I am really getting into these workouts. Feels good to be moving some heavier weight again.
Leg 9/06/07 Rep Range Med X leg Ex- warmup 130x10 190x10 260x2x10 Hacks- 2-45's+25 ea side-3x10 1-leg leg press-235lbs-3x15 Lying leg curls 200lbs-2x8 Stiff deadlift-245lbs 2x8 1-leg HS curls 45lbs 2x12
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Post by Roger on Sept 10, 2007 19:22:59 GMT -5
Shock week 9/9/07 back DB pullover-60lbs/wide grip pulldowns 140 lbs 2x10 stiff arm pulldowns- 110lbs/ reverse grip BOR-155lbs 2x8 close grip seated row dropset -120x8 110x8 100x8 BIcep EZ curls 70lbs/close grip chins-1x10 x6 Preacher curls 70lbs /reverse curls 50 lbs.1x10 Dropset 1 arm cable curls 60x10 50x10
Chest 9/10/07 cable crossober 60lbs/ Incline smith press 55lbs ea side2x 8 Incline DB flye 45lbs/ DB press 45lbs 2x10 Dropset Med X chest press-200lbs x10 190x8 180x8 Tricep V-bar pushdowns 100lbs/ close grip bench- 135lbs 2x10-6 Reverse grip pushdowns- 60lbs /cable kick backs-32x8 dropset weighted dips-4plate x8 3x8 2x8 1x8 body weight x 8
Everything hurt elbow like hell except dips
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Post by Intensity on Sept 12, 2007 13:04:52 GMT -5
Workouts look really good Roger!
Play safe with the elbows...
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Post by Roger on Sept 15, 2007 5:09:06 GMT -5
Thanks Mo, One elbow is actually doing a lot better. Now if I can get the other to cooperate, things will be good.
Shock - Deltoids 9/13/07 Med X seated side lateral-100lbs/ HS shoulder press-110lbs 2x8 Bent DB rear lateral-50lbs/wide grip uprights-70lbs.2x10 Dropset front cable raises-60x8 50x8 40x8
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Post by Roger on Sept 15, 2007 13:19:28 GMT -5
Shock week Legs 9/15/07 40 sec rest Med x leg ex-240/ front squats-135lbs 2x10 HS leg ex 45lbs /sissy squats- 2x10 Db lunges -50lbs 1x10 40 lbs 1x10 HS leg curls-90lbs /butt blaster 150 2x10 Dropset Med X 1leg leg curls-45lbs1x8 35 lbs 1x8 45 1x8 35 1x5
calves 1 leg DB 25lbs-12 30-12 35-12 Leg press calf - 4 plates 5x10-12
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Post by Roger on Sept 21, 2007 16:13:42 GMT -5
Power week 9/16/07 Back & Bi's Rack dead lifts warmup- 135x10 225x10 355lbs 3x3 BOR- 135lbs x10 195x6 200x6 205x6 Weighted chins- 45lbs 2x6 1x5 Seated rows 140x6 130 2x6
Barbell curls 90lbs. 3x6 Preacher curls- 90lbs. 3x6 Hammer curls- 45lbs 3x6
9/17/07 Chest & Tricep Db bench press 35lbs x10 60x10 80lbs 3x6 Incline press - 165lbs.1x6 { fried right elbow again} 135lbs- 1x8 hurt like hell Hs decline- 45lbs ea side Warmup weight- could not do Went home feeling sorry for myself.
9/19/07 Deltoids {elbow better let's get it on} Smith military press 90lbs. 3x6 Upright rows- 90lbs1x6 95 2x6 Cheat side lateral-30lbs.1x6 32 1/2 2x6 Bent rear delts-50lbs.1x6 52 1/2 - 2x6
9/21/07 Legs Bottom out squats 135- 1x10 195-3x6 Leg press - 4-45's +25 ea side 2x6 5plates ea side 1x5 HS 1-leg ex 55lbs 1x6 60lbs 2x6 Med X leg curl -200 1x6 210 2x6 Stiff deadlifts 135 x10 225 x10 275 x5 x5 x6
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Post by Roger on Sept 22, 2007 10:18:25 GMT -5
Rep Range- 9/22/07 Back & Bi's Cardio 30 min. treadmill incline 4-7 speed 4.0 CG weighted chins-45lbs x6 35lbs x7 WG t-bar- 115lbsx9 120lbs x9 1/2 DB rows -75lbs x12 80lbs x12 DB pullovers- 50lbs 2x15 [dropped weight from last week hurts elbow some]
Alternating curls -45lbs 2x8 Cable curls- 110lbs x10 115x10 Concentration curl 30lbs x12 32 1/2 x11
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Post by Roger on Sept 28, 2007 4:52:47 GMT -5
Chest & Tricep 9/24/07 Rep Range Incline DB press 70lb. 2x8 75lbs 1x6 Bench press 160lbs 3x8 DB flyes 45lbs 2x12 Elbow screaming had to modify workout Weighted bench dips- 2plates-3x15 Incline pushdown- 6platesx20 7x20 8x16 kickbacks- 25x12 30x12
Deltoids 9/26/07 {Workout at Home} 1- arm DB press-40lbs.3x8 bent laterals- 40lbs.3x10 Seated side DB laterals-10x20 15x20 25x12 Seated DB schrugs-40lbs -3x20
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Post by blade on Sept 28, 2007 8:37:35 GMT -5
Journal looks awesome buddy! BE sure to check out the new Ironman Mag. If you love PRRS then you will be obsessed with Eric's new FD/FS system! Mad scientist!!!!!
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Post by Roger on Sept 29, 2007 5:34:01 GMT -5
Thanks Blade I will check it out.
Rep Range 9/28/07 Legs & calves Leg Ex-270x12 280x9 Hacks- 2plates+25 x10x12 2p+30X12 1 Leg Leg press-45+40 3x12 Lying leg curl 200x8 220x6 stiff deadlifts-255lbs2x8 1leg HS curls 50lbs 2x10 Standing calf 180lbs+body wt. 5x8
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Post by Roger on Sept 30, 2007 6:15:00 GMT -5
Shock wk. 9/29/07 Back & Bi's DB pullover-60lbsx12 65x10/widegrip pulldown-140x10 150x10 stiff arm pulldowns 110x10 120x10/reverse grip BOR 155-2x10 seated rows dropset 130x6 120x6 110x6
EZ curls 75lbs 2x10/ chins2x6 Preacher curls-75 2x10/reverse curls 60lbsx5 50lbsx10 Dropset 1-arm cable curls- 50x10 40x10 2 sets
Eating has been a little off since competition, time to clean it up again, just increase calories. Weight is running 137-138 in morning to 140-141 at nights. Bodyfat at nights right around 7%
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Post by Roger on Sept 30, 2007 15:51:03 GMT -5
Shock Chest & tricep 9/30/07 Pec Dec 60x10 70x10/Incline smith machine 60ea sidex10 65x10 Incline DB flyes 45lbs 2x10/incline DB press 2x10 Dropset Med X chest 200x10 190x10 180x10 / 220x10 200x10 180x10 Elbow to sore for much tricep work V-bar pushdowns 80-2x15 /closegrip bench 95lbs 2x12 Revers grip pushdown-60x15 70x12/DB kickbacks 20x10 25 x10 bench dip 2-45's in lap 2x12
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Post by Roger on Oct 6, 2007 5:55:31 GMT -5
Deltoids Shock wk 10/03/07 Seated side lateral Med X-110x8 x9 Hs shoulder press 60-2x8 Rear DB laterals 50lbs 2x10/wide grip uprights 75lbs 2x10 Cable front raise 60lbs x8 50x8 40x8 2 sets
Legs shock 10/05/07 Med X leg ex-240/front squats-135lbs 2x8 Hs leg ex 45lbs ea side/ sissy squats 2x10 DB lunges 50lbsx10 40lbs x10 2 sets Hs leg curls 90lbs/ butt blaster 150lbs 2x10 Dropset Hs 1 leg curls 45x8 35x8 2 sets
After workout totally drained, body has been telling me for a while now. Forcing myself to take a week or two off from lifting.Get elbow checked out Monday, that will determine what steps I will take next.
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