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Post by Hoopie on Feb 27, 2008 0:45:37 GMT -5
2/24/08 Back & abs 1 min between sets Pullups-10-12-13-12 1-arm Smith rows-25lbs a sidex12 35x10 45-2x8 [ look out James I am training like you] LOL Close grip pulldowns-120x12 140x12 160x10 170x10 Dropset-150x10 140x10 130x10 Stiffarm pulldowns 100x12 120-3x10 HS iso rows 4 grips- 25 reps each grip [no rest] Hanging knee up 4x15 Roman chair 65lbs 4x15 Thats a pounding back workout Roger! Impressive stiff arm pulls.. |
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Post by Intensity on Feb 28, 2008 13:03:38 GMT -5
Roger....you are a real inspiration knowing what you have overcome this year! Proud of you,bro! Keith Well said Keith, Roger is a true inspiration to me either! |
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Post by Roger on Feb 28, 2008 18:05:55 GMT -5
Thanks Keith, Fit, Hoops and MO. All of you have helped to get me back on track and to push myself a little harder.
Chris I do the stiff arm on one end of the cable crossover, It is a fairly new piece of equipment goes up to 150 lbs a side.[smooth] I don't know what I could do on our old Lat pulldown, will have to try it.
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Post by Roger on Feb 28, 2008 18:16:42 GMT -5
2/26/08 Legs
Med X leg curls 120x20 140x15 160x12 180x7 1/2
Hs seated leg curls- 90lbsx10 90-2x9 90x8 1/2 dropset 95x8 70x10 45x10
Stiffleg deadlifts-135x10 185x10 225x10 275x6
Leg press 1 plate a sidex20 2x15 3x12 4x12 5x10 6x10
Med X leg ex-180x20 190x15 200x15 210x12
2/27/08 Chest
Incline DB press-50x10 60x10 70x10 75x6 45x18 [failure
Hs Decline 45lbs a side x15 90x8 80-2x9 70x10
Flat bench DB press ascending-35x10 40x10 45x10 no rest 2 sets
Cable crossover middle of chest-25x15 35x15 45x12 60x10 1-arm 30lbs 3x12
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Post by intenceman on Feb 28, 2008 18:17:57 GMT -5
Looks good, Roger, how are you enjoying the program?
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Post by Roger on Feb 29, 2008 17:45:09 GMT -5
2/29/08 Shoulders & Arms I go you go with my man Fred
DB rear delts on incline ascending sets 30x10 35x10 40x10 2 sets
HS shrugs-1 plate a sidex20 2x20 3x15 4x8 3x12
Seated DB press ascending sets- 25x10 30x10 35x10 2 sets
DB side laterals 10lbs x100 reps
Superset
Dips on bench - body wt.x12 1 plate in lap x12 2 plates x12 3x12 Dropset 3x10 2x10 1x10
DB curls both arm same time-25x12 30-3x12 Dropset 30x10 25x10 20x10
Superset
Cable curls off back side of preacher -60x12 70x12 80x10 80x9
V- bar pushdowns-120x12 130x12 140x10 140x12
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Post by Roger on Mar 2, 2008 15:47:48 GMT -5
3/02/08 Legs & Calves
Leg press- 1 plate a sidex20 2x20 3x12 4x10 5x10 6x9 7x8 5x15-failure
Hacks- 1x20 1+25x10 2x10 2+25x10 3x10
Stiff leg deadlifts-135x10 185x10 225x8 275x8
Adduction 130-4x12
Seated calf- 45lbsx20 100x12 155-2x6 100x12
Calves on Leg Press- 2 plates aside 4x15/ body wt left calf only 4x12
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Post by Roger on Mar 3, 2008 19:09:07 GMT -5
3/03/08 Chest {with Fred}
Flat bench press-135x12 175-3x6
Incline DB- 60lbs 4x10
HS Decline- 45lbs a sidex12 70x10 95x9 1/2 Dropset 95x9 70x9 45x9 1/2
Seated cable flyes center of chest- 5x12
Incline DB flyes ascending set-20x10 25x10 30x10 2 sets
Body wt.- 150.4
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Post by fit on Mar 3, 2008 22:32:55 GMT -5
steady as always!
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Post by intenceman on Mar 4, 2008 1:17:05 GMT -5
The comeback continues... and looking good.
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Post by Roger on Mar 4, 2008 18:14:01 GMT -5
Thanks Chris and James Iam really getting into my workouts again feeling great'
3/04/08 Back I go you go
Bent over Rows-135-2x12 185-3x10 135x20
DB rows 55x12 75x10 90x10 [110lbs-2x8, been awhile since I could do these, felt fantastic]
Tri set- T-bar-70lbs-3x10/Pulldowns-130-3x10/Seated rows-80-3x10
DB pullovers-60lbs 3x10
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Post by mrky03 on Mar 4, 2008 19:11:02 GMT -5
Great feeling huh, Roger???  |
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Post by Intensity on Mar 5, 2008 14:08:36 GMT -5
Solid Roger, you are a machine! Is your buddy Fred able to keep the pace with you?
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Post by intenceman on Mar 5, 2008 23:15:15 GMT -5
Looks great! Im happy for you bro. Keep it up!
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Post by Roger on Mar 6, 2008 19:43:24 GMT -5
Thanks Joel It really is feeling great
Mo, Fred hangs with me pretty good.He has lost almost 100lbs in a little over a year, He weights right at 198 now.
Thanks James, you guys have really helped me a lot.
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Post by Roger on Mar 6, 2008 19:50:45 GMT -5
3/06/08 Delts & traps Fred was with me I go you go
HS shrugs-1 plate a sidex20 2x20 3x12 3x9 2+25x15 Dropset 2+25x10 1+25x10 1x10
Seated DB rear laterals-30x12 35x12 40x10 45x10 Dropset standing bent over 35x10 30x10 25x10
Barbell front raises-45x12 50x12 65x10 Dropset 60x10 50x10 45x10
DB side lateral[cheaters]-20x12 25x12 30x10 35x10
Barbell upright rows-55x12 75x12 85x10 95x10
Reverse Pec Dec-60x12 70x12 80x10
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Post by mrky03 on Mar 6, 2008 20:12:47 GMT -5
You're getting ready to compete soon right? When is your show?
Great workouts!
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Post by Roger on Mar 7, 2008 5:33:37 GMT -5
Joel, I am going to do a show June 21st in Bentonville, Ar. It is the second year for them to have it . It is a natural show with the NANBF organization.
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Post by Roger on Mar 7, 2008 11:00:19 GMT -5
3/07/08 Calves & Legs [Fred & I off work today so we hit legs early]
Elliptical-25 min interval setting- work level-8 rest-1 270 cal.
Standing calf-45lbs a side x15 90-3x12 115x6 115x7
Seated calf- 45lbs a sidex12 [too heavy to get up high on toes] 25lbs a side 3x12
Med x leg ex/ superset with / Med x leg press
200x12 220x12 240x12 260x12 / 260x12 280x12 300x12 320x12
Romanian dead lifts-135x10 185x10 225x10 275x6 185x15
Hacks 1 plate a sidex20 2plates -4x10
Butt Blaster- 100x15 150x12 200x10
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Post by fit on Mar 7, 2008 11:54:02 GMT -5
Good work, sir!
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