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  1. #21
    Senior Member Ramrod's Avatar
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    Of Course it was time to light the Grill today...


  2. #22
    Brains AND Brawn MidwestBeast's Avatar
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    Quote Originally Posted by Ramrod View Post
    Of Course it was time to light the Grill today...
    I Teach Math: Form + ROM > Weight

  3. #23
    Senior Member Ramrod's Avatar
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    Off Day... Just a little Work to get some Blood flow....

    Alt. DB Curls
    15/30
    12/35
    10/40
    3/45 Drop set 8/30

    DB Wrist Curls
    15/20
    15/20
    15/20
    13/20

    Ninja Pull ups................ super setted with................ Push ups
    10................................................ ..............................17
    6................................................. ...............................12
    6................................................. ...............................10

    50 Hanging Leg Raises
    15-30-42-50

    Went to the Gym
    Standing 2 feet Long Jumps 10 jumps at 10ft
    Standing 2 Feet Vertical Jumps.. 10 Jumps.. Just slapped backboard.

    Then Dragged the Sled for a few...

    TOMORROW SKWATS

    And of course.. Today's Meats.....



  4. #24
    Senior Member Ramrod's Avatar
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    5-30-13
    Squat Day - Reps


    Pre-Workout
    1x LG Science's EPIC - Glad I took a full dose today.. Tough leg day.



    Shoulder Dislocations
    3x15

    Squats
    Warm Ups
    Billion/BAR
    10/135
    5/185
    5/225

    Core Set
    8/206

    Wide Stance GM's
    7/185
    8/145
    8/135

    Lunges
    15/35
    15/35
    15/30

    Oly Squats 50 reps with 135lbs
    34
    45
    50

    100 Rep AB's

    Lat Pulldown Ab's
    15/130
    15/130
    12/130
    8/130

    Weight AB machine
    15/100
    12/100
    15/90
    8/90

    Thoughts:
    Feeling great.. I didn't Fast last night. So energy was a little up. Doing great till the GM's came..haha.... The 50 rep set to finish legs off is always something to look forward to. I made it to 34 reps before I had to rest. Getting better. I'm hoping next round. I'll make 50 striaght.



    -----------------------------------------------------------------------

    5-31-13
    Body Building Day

    Alt. DB Curls................Super Setted with..........Rope Pressdowns
    15/30................................................ ..............15/95
    12/35................................................ ..............20/95
    10/40................................................ ..............15/95
    12/30

    Rear Delt Cables
    10/25
    8/25
    10/20

    DB Rows
    10/50
    10/50
    8/50

    Skull Crushers
    15/70
    15/70
    13/70

    Calf Press
    20/130
    15/130
    18/130
    13/130

    Anrold Press...........Super Setted with.............Band Face Pulls (Purple)
    10/25................................................ ...........15
    8/25................................................ .............15
    10/20................................................ ............15

    100 AB's
    Split between Mason Twist and Hanging leg Raises.



    Thoughts:

    Fasted last night and this morning. So workout was a fasted one. I did try my wife's new "NLA Amino's For Her" Pre-Workout and a lower dose of LG Science "EPIC". Workout was pretty intense... Veins Veins and more Veins.. Her new Amino's were freaking good. Tasty for sure. The rest will be her's to try out. She will be starting a IF Diet and running the Amino's in the morning on a Fasted Workout.


  5. #25
    Senior Member Ramrod's Avatar
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    The Cube Method
    Round 1, Week 4, Day 1
    Deadlift - Rep Day
    Weight 180lbs

    Had just exactly one hour to lift... So today was a quick paced.. No joking around, Start to it, no BS Workout...

    Pre-Workout
    102% Full Shot of LG Science EPIC...


    Deadlifts
    Warm ups
    Billion/BAR
    8/135
    5/185
    5/225
    5/275

    Core Sets (25lbs over what I suppose to do)
    3/405
    3/405

    2in Block Pulls Snatch Grip
    10/260
    10/260
    10/260

    Oly Squats
    10/225
    10/225
    10/225
    10/225

    Lunges (super setted with Back Raises)
    10/20's
    10/20's
    10/20's
    10/20's

    Banded Back Raises (Red Band)
    50 reps

    Then on the way into work I had my IronWoody Gripper in the Car... Banged out 60 reps with each hand.



    Thoughts:

    Well today I had a wild hair... No really found one wild grey hair on my chest today... So I felt extra Mainly today, but then I felt old. So I had to prove something to myself today and Man up... My Core set of Deads was suppose to be 380lbs.. I said the Hell with that and slapped on 405lbs... Brandon Lilly... Has stated in the Past.. Pretty much if you do something like that or go for a 1RM.. You better own it and Not Fail..... Well thats what I did... Ripped 405 each time.. No issues.... Then it got rought. Snatch Grip pulls went fine.. Tough, but not back breaking... The Oly Squats for 4x10 are what kill me. Close Stance Rock bottom reps. Used 225.. I think I used 185 for 8 and 205 for 15 last 2 times.... running low on time. I super setted lunges and Banded back raises...Pretty tough... I was more winded then anything. Such a fast paced today...


  6. #26
    Senior Member Ramrod's Avatar
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    6-4-2013
    Bench Max
    Round 1, Week 4, Day 2
    The Cube Method


    Rotator Cuff Work 3x15
    Shoulder Dislocations 3x15


    Bench
    Warm ups
    20/135
    5/170
    5/190

    2-Board Paused
    2/250
    2/265
    2/275

    2-Board 102.5%
    1/300

    3-Board Close Grip Paused
    15/220
    10/220
    7/220

    Tricep Pressdowns
    20/120
    15/120
    13/110
    15/90

    DB Military Press
    12/35
    10/40
    10/50

    BB Shrugs
    15/150
    15/150
    15/150
    15/150

    Calf Press
    25/120
    25/120

    Thoughts:

    Well I was feeling pretty good so I upped my weight on my first set of boards. I was suppose to do 3 sets of 2 with 85% which is 235.. I wish I would have stuck to the game plan. When I got to my 102.5% set. I suppose to do 2-3 off a 2-Board, but I barely got one with 300. Rest of the workout went pretty well.

    Then grilled some Steaks and ate my Greens



  7. #27
    Senior Member Ramrod's Avatar
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    The Cube Method
    Round 1, Week 4, Day 4

    Squat - Speed


    Squats
    Warm ups
    Billion/Bar

    8/135
    5/185
    5/225

    Core Sets - very Loose Wraps
    3/275
    3/275
    3/275
    3/275
    3/275

    Paused Oly Squats 5x5... Long pause No wraps
    5/225
    5/225
    5/225
    5/225
    5/225

    Leg Press
    10/440
    10/440
    10/440
    10/440

    Crappy Day literately... Forgot my log book with my workout in it.. So I winged it... Also forgot my knee sleeves.... Plus I had 4 kids with me and right in the middle of my squats I had to go change a diaper.... All in all had 45min for Squat Day.....

    Thoughts:

    Wasn't to far off..

    Squats 6x2 at 65% 245lbs I did 5x3 at 275
    Squat Rev Band or Heavy Single @85% 320 Didn't do I thought about it, but thought it was Speed day and not ME Day... Go figure..
    Oly Squats paused DEEP 5x5 I remembered these..
    Leg Press 4x12 I did 4x10
    Rev Hypers or GM's... Didn't do
    KB/DB Swings... Didn't do

    I would have done all this, but I couldn't remember what all I needed to do. I couldn't leave unless I wanted to pack up 4 kids and it would have shorten my workout by another 15min.. 30min wouldn't have been any where near enough time... All in all.. Still not a bad workout.. It was a fast paced. So it forced me to push it.. I got the most important lifts down.. I'll do GM's tomorrow on my BB day.


  8. #28
    Senior Member Ramrod's Avatar
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    Round 1, Week 4, Day 5
    The Cube Method
    Last day of Week 4...

    Body Building day..


    Alt. DB Curls........Super Setted.............TGrip Pressdowns
    20/20................................................ ........20/85
    18/30................................................ ........15/100
    12/35................................................ ........18/115

    Preacher Curls........Super Setted..................Skull Crushers
    20/65................................................ ............10/80
    12/85................................................ ............10/80
    12/85................................................ ............15/80 - Elbow Sleeves

    Cable Face Pulls
    12/50
    12/50
    12/50

    Occluded Leg Ext.
    30/40
    15/35
    15/35
    15/35

    Occluded Calf Press
    30/50
    15/50
    15/50
    15/50

    100 Machine AB Crunches........Super Setted w/....... Banded Hypers
    90lbs............................................. .................................RED BAND
    25-47-65-85-100............................................... .............15/15/12

    Occluded BB Wrist Curls
    30/BAR
    15/BAR
    12/BAR
    9/BAR



  9. #29
    Senior Member Ramrod's Avatar
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    Today's Grill's and even made up some Deer Meat Chilli....





  10. #30
    Senior Member Ramrod's Avatar
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    The Cube Method
    Round 1, Week 5, Day 1

    Deadlift - Speed Day


    Deadlifts
    Warm ups
    Trillion/BAR With TGrip 2.5
    10/135 - with TGrips 2.5
    5/185 - With TGrip 2.5
    5/225
    5/275

    Core Sets - All Beltless and Sumo Stance
    2/315
    2/315
    2/315
    2/315
    2/315
    2/315

    2in Block Pulls Snatch Grip
    20/215 With Straps

    Leg Press
    6/590
    4/790
    7/650
    6/650
    7/650

    DB Shrugs
    15/75's
    15/75's
    15/75's

    Back Raises Machine
    170lbs 25-60 reps

    Lat Pulldowns
    15/110
    15/110
    15/115
    15/115

    Thoughts:

    Nice Solid Workout.. I bumped up 10lbs on my Deadlifts and stayed at the recommend % for Snatch grip Deads. I pull Conv... but had an itch to pull Sumo today.. Pulled all Deadlifts in Sumo. I also didn't use my Belt at all. With this weight it wasn't an issue. Leg press Numbers were off. I was working in with another Guy and just used what he had. Which was way to much for him. He only moved the Press 2in down.. My Calf presses move it more. I was suppose to do Close Stance Squats today, but I replaced them with Leg Press and a narrowed Foot Spacing. My right knee has been bugging me the last couple of days. Even on Leg press I did a loose wrap on that one knee.


  11. #31
    Senior Member Ramrod's Avatar
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    The Cube Method
    Round 1, Week 5, Day 2

    Bench -Reps

    Shoulder Dislocations
    15
    15
    15

    Bench
    Warm ups
    Billion/BAR
    10/95
    5/135
    5/185

    Core Set 1x6 80%
    6/230

    Core Set 1x2 85%
    2/245

    Seated DB Military Press
    10/55
    10/55
    10/55

    Band Pulldowns Green
    15
    15
    15
    15

    Rope Press Downs
    100 Reps with 90lbs
    30/45/56/68/79/91/100

    Laterial Raises
    100 Reps w/ 10's.. Never let go of weight


  12. #32
    Senior Member Ramrod's Avatar
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    Thanks everyone... Been working hard and really pushing it for 8 weeks now. I've got to switch gears a little on Bench.. To recover and heal up. Really pushed it hard. When the program called for Singles. I've been cranking out Tripes and Doubles for New PR's and then trying to push through the Core stes at full weight %. Caused a bit of overtraining and took it's toll a bit. So before I really injury myself. I'm nailing the accessories work hard and going lighter in the Bench for a couple of weeks. I plan on coming back in 3-4 Weeks and Nailing a 340lbs Bench. Which would be a 20lbs and 25lbs over my Meet PR. Plan on Getting a SlingShot as well. I think it would really help me out. I shouldn't have sold my Titan Ram I had... I have 2 New Oni Launchers which are like Slingshots, but freaking way too Aggresive for me. So if anyone is interested in these shoot me a PM..

    Workout

    Shoulder Disco's
    Yoga Wheels

    Bench - Nice and Long Pause
    10/BAR
    10/95
    10/135
    8/155
    8/185
    3/225
    3/225
    3/225
    3/225
    3/225

    Rope Pressdowns
    12/120
    12/120
    12/120

    DB Rotators
    10/15
    12/15
    12/15

    Close Grip Floor Bench
    15/135
    12/185
    12/185
    12/185

    Rear Delt Machine
    12/90
    12/90
    12/90

    Wide Grip Pulldowns - Nice and Slow with a Slight Pause
    12/100
    12/100
    12/100


  13. #33
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    Nice to see the numbers laid out. See you are working hard bro. What are your PR's?

  14. #34
    Senior Member Ramrod's Avatar
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    Quote Originally Posted by EricIrons View Post
    Nice to see the numbers laid out. See you are working hard bro. What are your PR's?

    Thanks... Meet PRs are 425/315/475.....GYM PRs are 455/325/505 all easy too. So these will be going up. My GYM PRs are about to be my Meet Openers... Soon.

    .................................................. .................................................

    Deadlift Day Week 9
    Ed Coan Program


    Supplements of the Day
    GAT PMP Pre-Workout - Nice Solid Pre-workout..recommended
    Dr.Choice Cartilage
    Hi-Tech Pharma Whey Strawberry
    APS IsoMorph Whey Banana
    AgeForce Patch HGH 2.5 months in...


    Deadlifts
    Wamups with Deadlifts

    10/135 - Conv
    10/185 - Sumo
    5/225 - Sumo
    5/275 - Conv
    3/315 - Conv
    2/365 - Sumo Wide
    1/405 - Sumo
    1/455 - Sumo
    1/505 - sumo PR...P to the Freakin R



    Core Sets
    3/355
    3/355


    Leg Curls
    10/130
    10/130
    10/130


    Hanging Leg Curls
    12
    15
    15


    Rev. Hypers
    15/90
    15/90
    15/90


  15. #35
    Senior Member Ramrod's Avatar
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    Going to bring this Log back to life again... It's time to let it grow.


  16. #36
    Senior Member Ramrod's Avatar
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    Some more Log Catching up... Work as been a bit odd.. So I haven't been able to get on as much lately...


    Supplements of the weeK....
    Hi-Tech Pharma Whey
    APS ISOMorph 28 Whey
    Formutech Cotton Candy BCAA's with Beta Alanine... Love this stuff
    APS Mesomorph Pre-workout - Squat Day
    GAT PMP Pre-Workout - Bench Day




    Squats...and Squats Only....
    10/BAR
    10/135
    10/185
    8/225
    5/275
    5/315


    Work Sets
    6/360
    6/360



    5/385
    5/385




    Then just did a few light sets with no wraps or belts.. Had to leave for work. I'm not giving myself enough time on Squat Days to get everything in. So future goal is to leave earlier to the gym on Squat Days...


    2 Days OFF....


    and time for heavy Bench


    Yoga Wheel
    DB Rotators
    Couch Stretch a little
    Shoulder Disco's


    Bench
    10/BAR
    10/95
    10/135
    5/185
    3/205
    2/225
    1/255
    1/275
    1/305
    1/325 - PR



    Rope Pressdowns
    10/150
    10/160
    5/180
    8/120
    10/120


    DB Inclines
    10/55
    10/65
    10/75


    A bunch of underhand pull-ups, Close grip Push-ups and Decline Crunches..


    Had enough time afterwards to get my youngest boy in the Gym as well. (8yr) He did a bunch of Assisted Pull-ups, Crunches, Push-ups and showed him how to Goblet Squat Correctly.


  17. #37
    Senior Member Ramrod's Avatar
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    Rest Day...


    Supplements of the Day...
    Dr.Choice Collagen Type 1&3
    RSP DyNo Pre-workout
    White Pipes added...
    Formutech BCAA's
    GAT Muscle Martini


    Shoulder Disco's 4 sets
    Alt. DB Curls 3x10
    Standing BB Wrist Curls 4x25
    Calf Press 4x20
    Hanging Leg Raises 3x15
    Pulldown AB's 3x20
    Banded Hip Distractions


  18. #38
    Senior Member Ramrod's Avatar
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    Light Bench Day
    Week #9
    www.Benchprogram.com


    Supplements of the Day
    Dr.Choice Collagen Type 1&3
    GAT PMP stacked with Controlled Labs White Pipes
    Hi-Tech and APS Whey Mix Post Workout


    All done between Bench Sets
    Shoulder Disco's
    Couch Stretch
    Yoga Wheel
    DB Rotators


    Bench
    10/BAR
    8/95
    5/135
    6/155
    4/185
    4/205


    Core Sets
    8/240
    8/240



    Side Delt Machine
    10/80
    12/80
    12/80
    12/80


    Band Pull-a-parts 2x Green
    12
    12
    12


    Cable Face Pulls
    12/70
    12/70
    12/70


    Lower back stretches


  19. #39
    Senior Member Ramrod's Avatar
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    Squat Night...


    I got of course on my Squat routine.. So was winging it tonight and not feeling it. Was another rushed Squat session. I need to adjust my Squat nights to a night that I'm no so busy on...


    Shoulder Disco's
    Squats
    10/BAR
    8/135
    5/185
    3/225 - Narrow Stance
    5/275
    3/315


    6/360
    4/385


    Drop Sets all Paused.. No rest..No Wraps
    5/315
    5/225
    5/135


  20. #40
    Senior Member Ramrod's Avatar
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    Well I finished up my 10 week program which was a bastard program of Ed Coan-Phil... for Deadlifts, www.Benchprogram.com for bench and The Cube Method for Squats...


    I went off course and changed a few things up as I went. Over all it was a good 10 weeks. All my lifts went up and made PR's in each lift. I hit an easy 325lbs in bench. Which is a 10lb PR.. I hit a 455lbs in Squats which was a 30lbs PR and I finally pulled over 500 again in deads. With a Easy 505lbs. It was only a 5lbs PR, but It was the first pull over 500lbs in over 1.5yrs. Plus is was easy.


    I have a Meet coming up in Feb or March. Date hasn't been set yet. It will be a Local meet by the APA Fed.


    So I'm working on a Plan for the next few months of training to lead up to this meet. What I know I'm going to adjust for training. I want to Squat twice a Week. Bench Once (give Shoulders a rest) and Allow more time to train a day. I have been leaving the house to late and having to rush to often. This has cut out a lot of my accessory lifts.


    Just need to figure out What programs I'm going to run and try and Peak for my Meet.


    My weight is 191lbs with a bit of BF right now.. Guessing 12-13% AB's are their, but just barely. Going to compete at 181lbs.


    My best Meet lifts are SQ-425, B-315, DL-475 =1210 The 315 was a 4th attempt for State Record. So doesn't count towards total. My goal is to nail a 1300 total at my next meet. I'm sitting at 1285 with my PR Gym lifts. Hoping the next 4 months will bring me to my goal.








    Tonight's Workout - Deloading and working on my next plan... (Evil Laughing)




    Deadlifts - All Hook Grip - All Beltless - All 2in Deficit - All Sumo
    10/135
    10/185
    8/225
    5/275
    3/315
    3/365
    1/405


    Power Shrugs with Trap Bar
    10/200
    10/200
    10/200


    Seated Deadlifts
    10/135
    12/185
    12/185


    I'm having issues with my Hook Grip. Not sure what is wrong. I do have small hands and my bar is 33mm. So I tried to capture my last 3 sets to show my grip.. If you have mastered the Hook Grip and see what I'm doing wrong.. SPEAK UP...


    315



    365



    405


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