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Post by Roger on Jan 21, 2008 17:04:53 GMT -5
1/21/08 Legs [Hamstrings] & calves Bottom out Squats-45x12 95x12 135x12 155x10 175-3x8 Leg press [feet high on platform] 3 plates a side-x12 4 plates a side- 3x10 DB lunges front foot on platform-35lbs 3x8 Romanian deadlift-135x12 155-3x8 Med X lying leg curls-160 3x10 Standing calves-290lbsx15 320lbs-2x12 260-2x20
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Post by mrky03 on Jan 21, 2008 17:25:56 GMT -5
1/21/08 Legs [Hamstrings] & calves Bottom out Squats-45x12 95x12 135x12 155x10 175-3x8 Leg press [feet high on platform] 3 plates a side-x12 4 plates a side- 3x10 DB lunges front foot on platform-35lbs 3x8 Romanian deadlift-135x12 155-3x8 Med X lying leg curls-160 3x10 Standing calves-290lbsx15 320lbs-2x12 260-2x20 Good one Roger! Gotta love those full squats!
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Post by fit on Jan 21, 2008 21:32:22 GMT -5
Gah! I wanna squat! LOL
Nice work!
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Post by Tim Wescott on Jan 22, 2008 7:23:16 GMT -5
Good leg day Rog!!
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Post by Hoopie on Jan 22, 2008 23:05:04 GMT -5
1/21/08 Legs [Hamstrings] & calves Bottom out Squats-45x12 95x12 135x12 155x10 175-3x8 Leg press [feet high on platform] 3 plates a side-x12 4 plates a side- 3x10 DB lunges front foot on platform-35lbs 3x8 Romanian deadlift-135x12 155-3x8 Med X lying leg curls-160 3x10 Standing calves-290lbsx15 320lbs-2x12 260-2x20 Nice leg day my friend! Is it safe to assume that bottom out squats are ass to the floor squats? If so NICE!
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Post by Roger on Jan 24, 2008 4:53:29 GMT -5
Oh! Yeah ! Hoopie, How low can you go? LOL I love em
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Post by Roger on Jan 24, 2008 4:59:37 GMT -5
1/23/18 Chest [May have a new workout partner everything was you go I go] Incline bench-95x15 115x15 135x10 155x6 Ascending DB decline no rest 40x10 45x10 50x10 2 sets Flat bench Dropset-135x10 115x10 95x10 2 sets Incline flyes- 30x10 35x10 40x10 Weight was fairly light but going with little rest got a great pump
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Post by masterschamp on Jan 24, 2008 9:03:24 GMT -5
Great job, Rog.....you are WELL on your way back!
Keith
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Post by fit on Jan 24, 2008 19:35:50 GMT -5
Looks like you've got your energy focused well for each workout and you keep them humming. Nice!
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Post by Roger on Jan 25, 2008 16:30:28 GMT -5
Thanks Keith and Fit, I am begining to feel like the old me when I go in the gym. Be glad when I get my strength back, got to be patient.
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Post by Roger on Jan 25, 2008 16:44:30 GMT -5
1/25/08 Shoulders Standing barbell press [ superset ] / Bent over rear laterals 65x12 75x12 85x10 95-2x6 75x12 / 25x12 30x12 35x12 40-2x10 35x12 Smith upright rows [superset] / DB side laterals 95lbs. 4x10 / 10x15 15x15 20x12 25 x10 Incline DB rear laterals dropset-40x10 35x10 30x10 2 sets DB shrugs- run the rack-75x10 70x10 65x10 60x10 55x10 Cable laterals front/ side /rear- 10lbs x10 each 15lbsx10
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Post by fit on Jan 25, 2008 18:49:44 GMT -5
There you go! I like the press/rear lat supersets. looks good!
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Post by Tim Wescott on Jan 26, 2008 7:35:27 GMT -5
Nice and intense training Rog.
Who is the new prospective VICTIM training partner?
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Post by Roger on Jan 26, 2008 16:13:46 GMT -5
Tim, He is a friend from work . Weighs around 200lbs. down from well over 300 a couple of years ago. He has come a long way, things were getting stale for him. It really is helping both of us
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Post by Roger on Jan 26, 2008 16:32:04 GMT -5
1/26/08 Back -Tris - Bis on my own today Pull up 40 reps how ever many sets- 9-14-11-8 1/2 1 min rest Super wide grip BOR-45x12 95x12 135-3x10 1x9 1/2 30 sec rest Tri-set pulldowns-130x10 140x10 140x8 140x 7 1/2 Seated rows-70x10 80x10 80x10 80x8 Standing scapulae rows - 100x10 150-3x10 [not heavy enough that was the stack] Close grip pulldowns for serratus-50lbs 1x100
Superset close grip bench on smith-95x15 115x15 135x14 145x10 barbell curls-45x15 55x12 65x10 75x10 Superset DB curls-25x12 30x10 35x8 1-arm DB ex- 15x14 15x12 10x20 [this still hurts elbow some] DB kickback dropset 20x10 15x10 10x10 2 sets could have gone heavier
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Post by fit on Jan 26, 2008 18:03:19 GMT -5
Good volume!
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Post by Intensity on Jan 29, 2008 15:52:39 GMT -5
I'd rather do a marathon :-) Looking great, seems like the upper body is slowly getting back to normal Roger!
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Post by intenceman on Jan 30, 2008 13:54:01 GMT -5
Looking like you're on track. Workouts look more intense now. How healed up are you feelling?
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Post by Tim Wescott on Jan 30, 2008 18:18:34 GMT -5
Awesome arm day Rog.
Guess what....................you`re back in the game bud! #arockon6ha#
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Post by masterschamp on Jan 31, 2008 9:14:55 GMT -5
Great job, Roger! Love the volume!!
Keith
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