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Post by Roger on Feb 6, 2008 20:11:45 GMT -5
2/5/08 Legs & calves Med x leg ex/ Med x leg press did not write down #'s so who knows did 5 sets increasing wt each set DB lunges foot on riser-30lbsx10 35x10 40x10 HS leg curls-35lbsx20 60x15 85x12 dropset-85x10 60x10 35x10 Smith squats for 90 seconds- 135lbs [damn those are tough] Hack calf raises-185lbs 3x15 supreset body wt calf raises 3x20 Been a rough week- brain dead & body fried, going to take 3 days off from training
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Post by fit on Feb 6, 2008 20:42:06 GMT -5
Hang in there Roger- enjoy the long weekend.
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Post by masterschamp on Feb 8, 2008 9:08:42 GMT -5
Enjoy the long weekend, Rog....you earned the break!!
Keith
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Post by Roger on Feb 9, 2008 17:17:25 GMT -5
2/9/08 Back & tricep [took wed,thurs, fri off felt ready to get it on] Cardio- treadmill 25 min incline-8 speed 3.8 Pullup-10-10-10-8 1 min rest Bent over rows- 135x10 205-4x6 dropset 175x10 155x10 135x10 DB rows 80lbs 4x8 Straight arm cable pulldowns-100lbs 3x12 1x11
Tricep- V-bar pushdowns-80lbsx12 100x12 120x12 140x10 dropset 130x10 120x10 110x6 Closegrip on smith-165lbs 3x8 1x9 1-arm reverse grip cable pushdown-[just right arm, need to try and get it back up with left] 15x12 20x12 25x12 30x12
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Post by mrky03 on Feb 9, 2008 19:53:25 GMT -5
Great training Roger! Looks like you're back up to maximum intensity!
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Post by fit on Feb 9, 2008 19:55:27 GMT -5
WB! and nice work
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Post by Roger on Feb 10, 2008 19:31:46 GMT -5
2/10/08 Legs & calves Bottom out squats-45x10 135x10 185x8 205x7 225x6 [ 275x2 just to parallel] Leg press- 1 plate a sidex10 2x10 3x10 4x10 5x10 6x8 Hacks- 1 plate a side x10 2x10 3x7 Romanian deadlifts-135x10 225x10 275x8 275x6 1/2 HS seated leg curls-45lbsx10 70x10 95x10 dropset- 95x10 70x10 45x10 Seated calf- body wt.+ 50lbs x10 70x10 90x10 dropset-90x10 70x10 50x10 Standing calf- body wt. + 140lbs 3x12/ super set body wt. calf raises 3x20
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Post by oldnavy on Feb 10, 2008 19:54:09 GMT -5
Nice legs workout, Roger. Sweet!
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Post by fit on Feb 10, 2008 20:48:50 GMT -5
Ditto that! Good lifts!
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Post by RUBICON19 on Feb 12, 2008 14:41:35 GMT -5
2/10/08 Legs & calves Bottom out squats-45x10 135x10 185x8 205x7 225x6 [ 275x2 just to parallel] Leg press- 1 plate a sidex10 2x10 3x10 4x10 5x10 6x8 Hacks- 1 plate a side x10 2x10 3x7 Romanian deadlifts-135x10 225x10 275x8 275x6 1/2 HS seated leg curls-45lbsx10 70x10 95x10 dropset- 95x10 70x10 45x10 Seated calf- body wt.+ 50lbs x10 70x10 90x10 dropset-90x10 70x10 50x10 Standing calf- body wt. + 140lbs 3x12/ super set body wt. calf raises 3x20 OUCH!!!!!! Did you borrow Tims walker to get out of the gym?
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Post by mrky03 on Feb 13, 2008 19:05:55 GMT -5
Great workouts Roger! Whens the next contest?
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Post by Roger on Feb 13, 2008 19:07:58 GMT -5
Thanks guys, I have been hitting legs a lot harder since I have been reading all of your journals. It is helping them to put a little more size on, which I really need. Thanks Joel, I am doing one on June 21st. A natural drug tested. Last year was the first year for one in Arkansas. They are a little slow in these parts LOL
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Post by Roger on Feb 13, 2008 19:21:54 GMT -5
Chest & Bicep 2/13/08 Trained with Fred you go I go very little rest DB press-35x20 50x15 55x12 60x10 65x7 50x12 [failure] Incline press 95x20 115x10 135x8 HS decline 45lbs a sidex20 70-3x10 Dropset 75x10 50x10 25x10 Cable crossover- 25x15 30x15 35x15
Triset -barbell curls-55lbs 4x10 DB Hammer curls-30lbs 4x10 Reverse grip EZ curls-35lbs 4x10
uptop cable curls- 30x12 35x12 40x12
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Post by intenceman on Feb 13, 2008 21:28:05 GMT -5
Nice workouts, I go , you go, gets you breathing hard, tough workouts, keep it up!
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Post by fit on Feb 13, 2008 21:55:24 GMT -5
You really are starting to put up a lot of volume and some good numbers! Keep hammering away, Roger!
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Post by Intensity on Feb 14, 2008 15:51:10 GMT -5
Drop sets, failure, I-go-you-go, high volume... You seem to be in the zone Roger, I'm sure it's going to show on June 21st!
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Post by Roger on Feb 14, 2008 18:55:29 GMT -5
Thanks guys, still not moving the weight I feel like I should be by now but I am having some really great workouts, feeling good about June.
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Post by Roger on Feb 14, 2008 19:02:02 GMT -5
2/14/08 Shoulders & traps Rear delt laterals on flat bench-25x15 30x12 40x10 45x6 Reverse pec dec-40x15 50x15 60x15 70x12 Dropset 50x10 40x10 30-x10 DB front laterals- 15x15 20x12 25x10 30 x8 35x8 HS shrugs- 45lbs ea sidex20 90x20 135-3x15 Seated DB shoulder press ascending 25x10 30x10 35x10 2 sets Cable side laterals-15x12 20x12 25x12 30x12 Cable upright rows 30lbs 1x100
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Post by Roger on Feb 15, 2008 18:29:56 GMT -5
2/15/08 Legs & calves I go you go Cardio- treadmill 20 min incline-8 speed-4 Butt blaster-100x20 130x15 150x12 Romanian deadlift-135x10 225x10 245-2x10 275x6 Leg press-2 plates a sidex10 leg press-4 plates x10 leg press-4 plate a sidex10/ hacks 185lbsx10 leg press-4x10 /hacks-185x10/ smith squats-135x10 leg press-4x10 /hacks-185x10/ smith squats-135x10/ leg ex-200x10 Hacks-185x10 /leg press-4x10 /smith squats-135x10 /leg ex-200x10 Calves- leg press-3 plates a side 3x20/ hacks-185-3x15
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Post by fit on Feb 17, 2008 11:12:08 GMT -5
Looks like your signature is coming true, Roger.
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