Pre Workout
Seated calf raise
115x20
135x12
135x10
135x8
135x8 dropset to 115x10 dropset to 90x10
Kneeling single leg curl
30x15/15
40x15/15
50x15/15
50x10/10
50x8/8 dropset to 30x8/8
HS v-squat
90x8
180x15
270x10
320x5
270x6
180x12 rest pause 6
Lying leg curl
80x15
95x12
95x10
80x10
Front squats
135x12
165x8
185x5 dropset to 135x10
Notes
Been feeling the V-Squat lately, machine feels pretty good for me. Haven't been able to do any squats for awhile pain free, so I was happy with the front squats.
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07-23-2014, 07:33 PM #61
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Last edited by Rog447; 07-23-2014 at 07:39 PM.
Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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07-24-2014, 04:36 AM #62
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07-26-2014, 09:17 AM #63
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Pre Workout
Cable laterals
15x23
15x15
15x12
15x10 dropset to 10x8
HS shoulder press
140x12
180x15
230x10
230x8
180x12 dropset to 90x10
Supersetted with
Plate front raise
45x12
45x12
45x10
45x8
Bent over DB laterals
20x15
25x12
25x10
Seated DB laterals
25x15
30x12
30x8
30x8 dropset to 20x12
Notes
This was Thursday's workout. Hitting arms in a few hours!
Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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07-26-2014, 01:34 PM #64
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
[QUOTE=Rog447;1268538521]
Pre Workout
Rope pushdowns
57.5x23
65x15
72.5x8
65x12
57.5x15 rest pause 8 rest pause 6
Supersetted with
Cambered bar curls
70x23
80x15
90x10
90x10
70x15 rest pause 10 rest pause 6
DB skullcrushers
35x14
35x12
35x8
30x12
Supersetted with
HS 1 arm preacher curl
45x18
45x12
45x10
45x8
Rope overhead extension
42.5x15 rest pause 15 rest pause 15
Fm bicep curl
30x15 rest pause 15 rest pause 15
Decline sit ups
3 setsLast edited by Rog447; 07-26-2014 at 01:46 PM.
Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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07-26-2014, 01:35 PM #65
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07-26-2014, 01:48 PM #66
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07-28-2014, 07:37 PM #67
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Chest/triceps
Low incline smith press
135x15
185x15
225x12
255x6
225x8 dropset to 135x10
HS incline press
180x15
230x8
230x6
230x6 dropset to 180x5 dropset to 90x6
Supersetted with
Flat DB fly
35x12
35x10
35x10
35x8
Dips
12
9
8
8
Underhand pushdowns
35x20
42.5x12
42.5x10 into overhand 42.5x10
42.5x10 into overhand 42.5x8Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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07-29-2014, 04:10 AM #68
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07-29-2014, 09:41 AM #69
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Back/biceps
Barbell rows
135x15
185x12
205x10
225x8
225x8 dropset to 135x12
HS Underhand Pulldown
140x15
180x8
140x12
140x10 dropset to 90x12
Supersetted with
HS 1 arm row (weight per arm)
90x10
90x8
90x8
45x12
T-bar row machine
90x10
90x10
Supersetted with
Rope Straight arm Pulldown
60x15
70x10
Seated DB curl
30x15
35x12
40x10
40x10 dropset to 30x10Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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07-29-2014, 09:42 AM #70
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07-29-2014, 12:45 PM #71
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07-29-2014, 04:28 PM #72
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07-30-2014, 09:00 PM #73
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07-30-2014, 09:01 PM #74
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07-31-2014, 05:11 AM #75
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07-31-2014, 08:34 AM #76
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08-07-2014, 01:39 PM #77
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08-07-2014, 05:04 PM #78
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08-07-2014, 06:34 PM #79
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08-08-2014, 09:09 AM #80
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08-08-2014, 01:13 PM #81
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Thanks! Cole Thomas Rogerson. We decided on his middle name well before we even knew my wife was pregnant. We thought it would be an awesome way to honor my younger brother who passed in 2001 who's name was Tommy. He's got an awesome guardian angel, that's for sure!
Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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08-08-2014, 01:14 PM #82
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08-08-2014, 01:15 PM #83
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08-18-2014, 05:47 AM #84
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Chest/triceps
HS incline
140x15
180x15
230x12+6+4=22 reps
Flat Smith press
135x12
185x12
225x8
225x8
225x8 dropset to 135x12
Flat DB fly
35x10
35x10
35x10
Supersetted with
Dips
10
10
10
NG incline DB press
40x15
40x15
40x15
Supersetted with
UH tricep pushdowns
35x20
42.5x15
42.5x12
42.5x12
Cambered bar pushdowns
42.5x15x3Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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08-18-2014, 07:55 AM #85
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08-19-2014, 12:05 PM #86
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08-19-2014, 12:05 PM #87
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Back/biceps
HS high row
140x15
180x15
230x15+8+6=29 reps
Barbell rows
135x15
165x12
185x10
185x8
185x8 dropset to 135x10
Straight arm Pulldown
42.5x15
42.5x15
42.5x12
HS 1 arm low row
180x15
200x14
230x10 dropset to 180x10
Cambered bar curl
60x20
80x15
80x10
80x10 dropset to 60x12Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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08-25-2014, 05:43 AM #88
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Chest/triceps
Incline BB
135x15
165x14
185x9
185x8
185x6 dropset to 135x7
Supersetted with
NG incline DB
45x15
45x10
45x10
45x10
Flat DB
80x12
90x10
90x9
90x8
HS incline
140x12
160x10
160x8
Supersetted with
Cable flys
15x20
20x10
20x10
Rope overhead extension
42.5x20
50x12
42.5x12
42.5x10
Supersetted with
Cambered bar underhand pushdown
35x15
35x12
35x10
35x10Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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08-25-2014, 07:53 AM #89
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08-26-2014, 06:23 PM #90
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Back/bicep
Pull-ups
15
12
8
8
Chest supported t bar
90x12
100x10
115x8<90x8
90x8
Supersetted with
Straight arm Pulldown
42.5x12
42.5x12
42.5x10
42.5x10
HS high row
180x12
180x12
200x10
Supersetted with
HS low row
70x10
70x10
70x10
Bb shrug
225x20 rest pause 15 rest pause 12 dropset to 135x10
Incline DB curl
30x15
30x12
30x10
35x8
Supersetted with
Cable curls
42.5x15
42.5x9
42.5x8
42.5x8Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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