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Post by mrky03 on Jan 12, 2008 20:05:38 GMT -5
Great training Roger! Keep up the good work!
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Post by Tim Wescott on Jan 13, 2008 8:03:05 GMT -5
Damn good workouts Roger........elbow must be much better by now huh?
Stay on point!!
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Post by Roger on Jan 13, 2008 16:08:15 GMT -5
1/13/08 Back [isolation for lat width] 1 min rest between sets Widegrip pullups-40 reps many sets as it take- 12-8-7-7-6 BOR- wu-135lbs 175lbs 3x8 Seated cable rows 4 sets 2-closegrip-120x8 100x10 2-widegrip-100x8 80x8 Widegrip pulldowns 4 sets 2 overhand grip 140x10 120x12 2 neutral grip 140x10 120x12 Good mornings 65lbs 3x15 [been a long time got to ease back into these] Still have a great pump going on-- I really am feeling like I am coming back, just can't push too hard too soon.
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Post by fit on Jan 13, 2008 16:31:39 GMT -5
1/13/08 Back [isolation for lat width] 1 min rest between sets Widegrip pullups-40 reps many sets as it take- 12-8-7-7-6 40 eh? That'd take me, oh, 20 sets. Nice work.
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Post by EBA84 on Jan 13, 2008 17:48:44 GMT -5
Excellent workouts Roger. Good job. How is the elbow doing?
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Post by Roger on Jan 13, 2008 19:43:44 GMT -5
Thanks guys, starting to believe I can do the show in June, had doubts for a little while Fit ,I was shooting for 40 in 4 sets, maybe next time. LOL Tim & Eric elbow is a lot better, still feels a little weird on some lifts, but no pain!!!!!!!!!!
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Post by Rich on Jan 14, 2008 10:14:15 GMT -5
Great job Roger. Way to take care of yourself and not go crazy early on. Been there, done that ... not cool.
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Post by masterschamp on Jan 15, 2008 9:29:31 GMT -5
Great training, Rog........I have a feeling this "comeback" is going to end up with you better than ever!
Keith
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Post by Roger on Jan 16, 2008 20:38:29 GMT -5
Thanks Rich & Keith, all the support from every one has really helped me deal with this. I was cleared from the Doctor today to start out working chest & triceps light for a month, then it's game on . I told him it would take me a month just to build my tricep back up any way. LOL
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Post by Roger on Jan 16, 2008 20:50:24 GMT -5
1/14/08 Cardio & Abs Decided to plan an Ab day because I hate doing Abs so usually don't Floor crunches 3x25 Hanging leg raises w/twist 3x20 Bench knee ups- 3x20 Cable crunches 100lbs 3x15 Broomstick twist 7 minutes
1/16/08 C hest & Tricep Cardio -25min eliptical resists 1 to 8 incline 1 to 10 Bench press 45lbsx20 95x12 135x10 135x8 135x6 Incline press 95lbs 4x12 Decline DB 40lbsx20 45x13 50x9 Bench dip- body weight x 12 + 45lbs in lap 1x12 1x10 1x12 Incline skullscrusher- 40lbs x12 45x12 30lbs x35 Cable push downs- 40x20 50x20 60x20 80 - 2x15
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Post by fit on Jan 16, 2008 21:30:11 GMT -5
good job getting to the abs
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Post by Roger on Jan 17, 2008 4:55:27 GMT -5
I guess it has to be done huh fit LOL
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Post by Roger on Jan 17, 2008 17:52:49 GMT -5
1/17/08 Legs & calves Leg press & Hacks superset Leg press- 4 plates ea side 10x10 Hacks- 1 plate ea side 10x10 Cybex seated leg curls- 110lbs 5x10 Adduction- 90lbs 4x10 Seated calf raises- body weight+ 45x12 +75x12 +100x12 Dropset-100x10 75x10 45x10 2 sets Leg press calf raises- 2 plates ea side -15 reps w/ bodyweight-20reps 3 sets
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Post by Tim Wescott on Jan 17, 2008 18:01:25 GMT -5
Insane torture Rog !! #arockon6ha#
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Post by mrky03 on Jan 17, 2008 19:31:27 GMT -5
Good to hear Roger!
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Post by Roger on Jan 18, 2008 19:02:40 GMT -5
1/18/08 Delts & traps Seated Arnold press- 25lbx20 35x15 45x8 Dropset regular DB press- 35x10 30x10 25x10 2 sets Smith Shrugs -135x20 225- 3x20 DB side laterals ascending set 10x10 12x10 15 x10 no rest 2 sets Incline DB rear laterals- 15lbs 1x100 [what a pump] HS shrugs- 1plate ea sidex10 2 plates x10 3 platesx10 4 platesx10 Dropset-3 plates+25x10 2 plates+25x10 1 plates+25x10 1 plates x10 2 sets
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Post by fit on Jan 18, 2008 20:23:34 GMT -5
Love Arnold presses... good workout.
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Post by Tim Wescott on Jan 19, 2008 7:32:17 GMT -5
How much you weighing in at Rog,you`re pretty damn strong?
Just keep thinking first place/June!! #trophycrownsmiley8hl#
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Post by Roger on Jan 19, 2008 11:03:11 GMT -5
Thanks Tim, weight running around 148lbs. I had planned on getting up to 155 don't think that will happen now. Already cleaned my eating up pretty strict. I really feel good at this weight.
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Post by Roger on Jan 19, 2008 11:13:06 GMT -5
1/19/08 Back [middle back thickness] & tricep-light Deadlifts- 135lbsx10 225x8 315-2x6 1x4[dammit,next time] 225x10 Seated cable rows 100x12 110x10 120x8 Supported T-bar-90lbsx12 100lbsx10 110lbsx8 1-arm DB rows-70x12 75x10 80x8 Back extension-body wt. 3x15
Cable kickbacks-10lbsx20 15x15 20x12 Dropset- 20x10 15x10 10x10 2 sets DB french press-30'sx20 35'sx20 40'sx15 1-arm DB extension-10lbs 3x20 slow & full range of motion Elbow burning pretty bad, but it still feels pretty dam good
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