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Post by RUBICON19 on Mar 7, 2008 15:30:26 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. Awsome! Gd luck! |
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Post by Roger on Mar 9, 2008 15:29:02 GMT -5
3/09/08 Chest & Bi's all alone today
Cardio 30 min walk outside before gym opened
Flat DB press-40lbsx12 60x12 75-2x8 75x5[failure] 50x15[failure]
Incline DB press ascending-30x10 40x10 50x5 2 sets no rest
Decline barbell-95x15 115x12 135x8 155x6
Cybex flyes-70x12 90x15 110x10 Dropset-90x10 80x10 70x10
Cybex Chest press- 70lbsx40
Standing alternate DB curls-25x12 30x12 35x10 40x8 45x6-drop to 30x6 drop to 20x8
Reverse grip cable curls-60x12 70x10 70x9 Dropset-65x10 55x10 45x10
Incline DB curls - 20x15 20x12 20x12 20x11.5
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Post by 1705total on Mar 9, 2008 16:06:26 GMT -5
Nice work Roger, keep it up!
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Post by Intensity on Mar 11, 2008 10:13:29 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. Just to see you back in the gym so soon after your injury is already something extraordinary but knowing that you are going to be back on stage this year is truly amazing Roger! Best of luck! |
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Post by Roger on Mar 11, 2008 17:35:51 GMT -5
Thanks Steve & Mo, You guys all help me more than you could ever know
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Post by Roger on Mar 11, 2008 17:48:12 GMT -5
311/08 Back & Tri's Fred was with me, so it was pretty much I go you go
Pullups 12-12-12- 8 1/2
Bent Over Rows-135x10 155x12 205x8 205x9 205x8.5 95x30
Rack deadlifts at knee-95x10 185x8 275x8 365x6 435x3 could have done more but Fred could not move the last set so I stopped
Ascending lat pulldowns-100x10 110x10 120x10 2 sets
V-bar cable pushdowns-100x12 110x12 120x12 130x12 140x10 150x8
1 Arm DB ex-15x12 20x12 25x12 these still bother my right elbow could not move the 30's but 2 reps then pain won out
Dropset DB kickbacks-20x10 15x10 10x10 did not hurt-- too light
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Post by intenceman on Mar 12, 2008 2:10:48 GMT -5
Looks good, keep it up!
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Post by fit on Mar 12, 2008 6:15:45 GMT -5
nice workout Rog!
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Post by Roger on Mar 13, 2008 3:49:25 GMT -5
3/12/08 Legs & calves I go you go
Med x leg ex-120x20 140x15 160x15 180x15 200x15
Med x leg curls-120x15 140x15 160x12 180x6.5 160x8
Superset Leg press/Front squats on Smith machine
Leg press-1 x15 2x12 3x10 4x10 5x10 6x10/ Squats 135lbs 6x10
Stiffleg Deadlift off platform-135lbs 3x10
HS seated 1-leg leg curls-25lbsx12 35x12 45x10
Seated calves 50lbs 3x20
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Post by Roger on Mar 14, 2008 18:17:13 GMT -5
3/14/08 Chest I go you go
DB decline flat to decline 5 positions-60lbs 5x10
Incline DB 3 positions-50lbs 12-12-10 Dropset-2nd position-40x10 35x10 30x10
Dropset 1st position-40x10 35x10 30x10
Cable crossover at bottom-35x15 40x15 45-2x12
HS chest press 45lb a side x20 70x10 95-2x7
Med x flyes 60lbsx100
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Post by fit on Mar 14, 2008 19:16:26 GMT -5
How're you feeling Roger? Lifts looking better every day!
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Post by Roger on Mar 15, 2008 7:02:48 GMT -5
Chris I am feeling better than I have felt in a long time. Elbow still bothers me at times, but I believe in a short time it will be a forgotten problem. Thanks
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Post by Roger on Mar 15, 2008 12:25:54 GMT -5
3/15/08 Delts & Traps I go you go
Seated DB press- 25x20 40x15 50-3x10 35x15[failure]
Barbell shrugs-135x20 225x15 275x10 315-2x8 225x20
Lying rear DB laterals-30x15 35x12 40x10 45-2x9
Superset Cable upright rows/ Cable side laterals
100x12 110x12 120x12 / 20x12 25x12 30x10
Med X side lateral raise- Dropset 80x10 60x10 40x10 2 sets
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Post by oldnavy on Mar 15, 2008 17:33:45 GMT -5
3/15/08 Delts & Traps I go you go Seated DB press- 25x20 40x15 50-3x10 35x15[failure] Barbell shrugs-135x20 225x15 275x10 315-2x8 225x20 Lying rear DB laterals-30x15 35x12 40x10 45-2x9 Superset Cable upright rows/ Cable side laterals 100x12 110x12 120x12 / 20x12 25x12 30x10 Med X side lateral raise- Dropset 80x10 60x10 40x10 2 sets Great workout, Roger. |
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Post by fit on Mar 16, 2008 7:43:33 GMT -5
Hey Roger- what did you actually do to your elbow? Guess I never new the details.
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Post by Roger on Mar 16, 2008 12:08:02 GMT -5
The Doctor told me sometime in my life I either had a bad motorcycle wreck or fell hard on my elbow. I never had too bad of a motorcycle wreck. That means in my younger days when I drank way too much, I must have fallen down and did not remember.
Black outs are HELL!!!!!!!!! LOL Thank GOD I don't have to do that any more.
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Post by Roger on Mar 16, 2008 15:38:06 GMT -5
3/16/08 Back just me, went a little different today
T-bar grip as wide as I could go-35x15 70x15 105x10 140x7 Dropset-105x10 70x10 35x10
Pullups- very slow on negatives, stop at bottom- 6-5-6
Deadlifts from floor-135x10 225x8 275x6 315x5 345lbsx5 [tried 390- did not move] IT WILL
HS-1 arm Hi Row-45x10 70x10 90-2x10
BWT- 146.8
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Post by intenceman on Mar 16, 2008 16:34:23 GMT -5
Roger, you're moving some pretty good weights for your bodyweight/ Nice job! How tall are you?
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Post by Roger on Mar 16, 2008 17:49:53 GMT -5
Thanks James, I'm trying, I am 5 ft. 5 inches and maybe a quarter. At one time I was 5ft 7in, then I had to get honest. LOL
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Post by Roger on Mar 17, 2008 17:14:03 GMT -5
3/17/08 Legs I go you go
Leg Press-1plate a sidex20 2x15 3x12 4x10 5x10 6x10 7x8 4x20
Hacks- 1 plate a sidex15 1plate+25x10 2x10 2plate+25x10 3x10 2x20
Med X adduction 140lbs-4x12
HS leg curls-45lbsx15 70x12 90x10 Dropset-90x10 70x10 45x10
BWT 149
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