|
|
Post by intenceman on Mar 17, 2008 22:14:52 GMT -5
Looks like a tough one, I bet you were breathing heavy on that one!
|
|
|
|
Post by Roger on Mar 20, 2008 16:07:40 GMT -5
3/19/08 Chest Fred was with me so it was I go you go
Decline press-95lbsx12 135x10 155x8 185x6 185x5 135x14[failure]
Incline DB flyes-45x12 55x8 55x9 Dropset-40x10 35x10 30x10 40x10 35x7 30x6
Incline Press-95x21 [failure]
HS wide grip- 45lbs a side hold wt. out 1-arm press with other then alternate 3 sets-16-15-14
Cable crossover-40lbs start at bottom move up 3 notches at a time total 9 sets 12 reps
3/20/08 Delt & Traps I go you go
Smith shoulder press-95lbsx12 135x10-10-9-10 Dropset 135x10 115x10 95x10
DB rear delt head on incline bench-30x12 35x12 40x10 45x1050x10 55x10
Dropset standing bent over-40x10 35x10 30x10
Seated HS shrugs-1plate a sidex15 2x12 2+25-2x10 1+25x20
Cable side laterals-20x12 25x12 30x12 35x10 40x8
Cable upright rows- Ascending-80x10 90x10 100x10 2 sets
Reverse pec dec- burnout 50x34
BWT 148.2
|
|
|
|
Post by fit on Mar 20, 2008 16:14:06 GMT -5
You're starting to challenge MC for volume.  |
|
|
|
Post by Roger on Mar 20, 2008 16:22:00 GMT -5
You got it Buddy, It seems to be working too
|
|
|
|
Post by Roger on Mar 21, 2008 10:57:56 GMT -5
3/21/08 Arms [Fred and I] Off work today so we blasted arms early- felt great
Old school-Incline cable pushdown-100x12 110x12 120x12 130x9 130x8
Standing EZ curls-60lbsx12 pause10sec x8 70x12 p10x8 70x12p10x5.5 70x14 p10x7 p10x5
seated 2-arm DB ex-40x15 50x15 60x15 70x12 70x15
Hammer curls-30x15 35x12 40x10 45x6 45x8
Weighted bench dips-1plate=45x15 2x15 3x10 4x8 Dropset 3x10 2x10 1x9= [to failure]
Double cable curls uptop- Dropset 50x10 45x10 40x10
1-arm cable pushdowns- Dropset 50x10 45x10 40x10
BWT 146.6
|
|
|
|
Post by fit on Mar 21, 2008 11:36:09 GMT -5
Good work!
|
|
|
|
Post by Intensity on Mar 21, 2008 14:58:20 GMT -5
34 reps on the reverse pec dec!!! BURN BABY BURN!
Very Nice Roger!
|
|
|
|
Post by intenceman on Mar 21, 2008 15:07:26 GMT -5
Damn Roger! I got tired from reading all those drop sets! Great for a pump though...hehe.
|
|
|
|
Post by Roger on Mar 22, 2008 6:26:55 GMT -5
Thanks Chris- Mo- and James, I really feel like I am on the right track with this type of training. Hope so, I guess I will find out in 13 more weeks.
|
|
|
|
Post by fit on Mar 24, 2008 7:01:53 GMT -5
|
|
|
|
Post by RUBICON19 on Mar 24, 2008 12:49:32 GMT -5
3/21/08 Arms [Fred and I] Off work today so we blasted arms early- felt great Old school-Incline cable pushdown-100x12 110x12 120x12 130x9 130x8 Standing EZ curls-60lbsx12 pause10sec x8 70x12 p10x8 70x12p10x5.5 70x14 p10x7 p10x5 seated 2-arm DB ex-40x15 50x15 60x15 70x12 70x15 Hammer curls-30x15 35x12 40x10 45x6 45x8 Weighted bench dips-1plate=45x15 2x15 3x10 4x8 Dropset 3x10 2x10 1x9= [to failure] Double cable curls uptop- Dropset 50x10 45x10 40x10 1-arm cable pushdowns- Dropset 50x10 45x10 40x10 BWT 146.6 Could you scratch your head after this one? |
|
|
|
Post by Roger on Mar 24, 2008 16:28:34 GMT -5
Chris the flood did not affect my home. There was major damage less than twenty miles from my house. They say it was the worse flood in this area since one in the 1950's.
Randy I couldn't scratch anything after that. LOL Had the best pump in my arms for a long time. ,felt great.
|
|
|
|
Post by Roger on Mar 24, 2008 16:38:47 GMT -5
3/24/08 Legs I go you go
Leg press- 1plate a sidex20 2x12 3x12 4x10 5x8 6x8 7x6
Smith squats- 135x12 185x10 225x10 275x8 315x8 365x6
Med X leg curls 140x12 160x10 180x8 200x4 drop180x2 140x10
Adduction 150-4x10
Butt blaster 110x10 130x10 150x10
BWT 147.6
|
|
|
|
Post by fit on Mar 24, 2008 18:38:46 GMT -5
Nice work! And I'm glad the floods missed you.
|
|
|
|
Post by mrky03 on Mar 25, 2008 18:11:52 GMT -5
Great workouts Roger! Keep chasing!
|
|
|
|
Post by masterschamp on Mar 26, 2008 8:27:40 GMT -5
You are doing great, Rog. Glad the floods didn't get you!
Keith
|
|
|
|
Post by Roger on Mar 26, 2008 16:39:09 GMT -5
Thanks Chris- Joel- and Keith
3/26/06 Chest iI go you go
Flat bench superset Incline
95x10 115x10 135x10 95x20/ 95x10 115x8 135x4 95x10
Flat cable flyes-30x15 35x15 40x12 45x12 50x12
HS incline press-70lbs a side 2x10 1x11 1x11 1/2
Incline DB press ascending set-25x10 30x10 35x10 2 sets
BWT 147.2
|
|
|
|
Post by Roger on Mar 27, 2008 19:19:18 GMT -5
3/27/08 Back & Cardio
Treadmill-25min Incline-8 speed-4
Reverse grip BOR_135x10 155x10 165x8 175x8 185x8 195x8.5
Rack Deadlifts-at bottom of knee-185x6 225x5 315x5 405x3 465x1
Hs lat pulldowns- 45lbs a sidex12 70-2x10 neutral grip 70lbs-2x8
DB rows -70lbs -4x10
V-bar pulldowns-120-4x10
BWT 147.4
|
|
|
|
Post by fit on Mar 27, 2008 19:49:24 GMT -5
Keep it up!!
|
|
|
|
Post by mrky03 on Mar 27, 2008 20:10:43 GMT -5
Way to go Roger, you have over came a lot of adversity this year. I love your never say die attitude! #smileyapplause3ec#
|
|
