Romo's Ripptoe's Log

romo · 09-02-2006, 10:29 AM

I began my Ripptoe program last Tuesday and today is Saturday. I will post my workouts up to this point. I feel pretty good today, I started off with 65% of my 5RM on the exercises and I will be adding 5lbs to the bar each workout. When I can't add 5lbs, I will get microplates and add 2.5lbs.

Workout Schedule:

Tuesday, Thursday, Saturday

Cardio Schedule:

20 mins on Wednesday and Friday (Incline treadmill)

My goal weight is around 185-190 in about 4 or 5 months depending on how well the program runs. I am clean bulking now, not really counting the calories, I am just eating lots and lots of clean food.

Here is Tuesdays workout, I will post the next 2 in a little while.

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

Tuesday, August 29th, 2006
Week 1, Workout A

Squat 3x5-----92lbs

Bench 3x5-----112lbs

Deadlift 1x5------152lbs

Dips 2x8-----Body weight

The workout was very light and easy. However, I injured my wrist 2 weeks before so on the next A workout (which was today as I am typing this), I had to lower the weight to 102lbs. And with the deadlifts, I lowered the weight to 135lbs, which was 65% of my 5RM (202lbs). The weights are low but give me time and I'll be lifting huge in no time and will be packing on the mass.

romo · 09-02-2006, 10:33 AM

Thursday, August 31st, 2006
Week 1, Workout B

Squat 3x5-----97lbs

Overhead Press 3x5----- 57lbs

Bent Row 3x5-----62lbs

Chins 2x8-----Body weight

Again, a pretty easy workout. Note I am doing OVERHEAD press, not military. Ripptoes book describes how to Overhead press, not military and he recommends it over military. Plus, overhead works more of the shoulder than military so I'll stick to it. I may not be able to add 5lbs to overhead press every week, I started off with 70% of my 5RM so we'll see. Bent rows were moderate, they weren't easy but weren't hard. I hope I don't stall on those 2 lifts too quickly. Chins felt good, got all 8 with good, slow form.

romo · 09-02-2006, 10:38 AM

Saturday, September 2nd, 2006
Week 1, Workout A

Squat 3x5-----102lbs

Bench 3x5-----102lbs

Deadlift 1x5-----132lbs

Weighted Dips 2x8-----15lb dumbell

Weighted Hyperextensions-----Held 25lb plate

This workout was pretty good, still pretty easy, the next couple weeks will start to get tougher. I decided to do weighted dips as I felt I was strong enough too, I began with 15lbs. I'll aim for 20lbs next A. I was doing decline situps but I felt they hurt my back so I switched to hypers. I think hypers will contribute more to this program anyway. Next 2 days are off days. Looking forward to Tuesday.

romo · 09-02-2006, 10:41 AM

Recap of the week (8/29, 8/31, 9/2)

Well, I was able to add 5lbs to my squats each workout and ended with 102lbs for the week. As far as bench and deadlift go, I did not start with 65% of my 5RM so I lowered the weight to 65% on Saturday. I will begin to add 5lbs starting next workout A and so forth. If I feel strong enough, I'll probably add 10lbs to my dead each time. Overheads and Bents may need to be lowered just a little bit. I will add 5lbs this Tueday to them and if it doesn't feel easy I will lower. The first couple weeks of this program are supposed to be easy, if they aren't I won't get far.

Stay tuned for Tuesday.

Tad_T · 09-02-2006, 10:47 AM

You are off to a very nice start. Good job!

romo · 09-02-2006, 11:27 AM

Thanks, I'll be recording my workouts in a journal and on here so I'll be on top of things. As far as weights go, I think I finally started with the right weight, after week 2 I will be adding weight with everything. I reset the Bench and Dead weight and will start adding next week, and like I said, I may reset the Press and Row weight just a little lower. Enjoy.

romo · 09-04-2006, 09:01 PM

Tommorow is workout B. I have decided to follow the program just as its layed out in the Ripptoe Thread.

Workout A

Squat 3x5
Bench 3x5
Deadlift 1x5

Dips w/ weight 2x8

Weighted Decline Situps 3x5
Weighted Hypers 3x8

Workout B

Squat 3x5
Standing Military Press 3x5
Pendlay Rows 3x5

Chins w/ weight 2x8

Weighted Decline Situps 3x5
Weighted Hypers 3x8

Thats how I'll be running it, if the accessory gets to be too much I will drop the sit ups. What do you guys think?

mjw8204 · 09-04-2006, 10:07 PM

I think you'll do just fine with how it's laid out.

romo · 09-05-2006, 09:39 PM

September 5th, 2006
Week 2, Workout B

Squats 3x5-----107lbs (+5lbs from last week)

Standing Military Press 3x5-----62lbs (+5lbs from last week)

Pendlay Rows 3x5-----67lbs

Chins 2x8-----BW+5lbs
-1st Set: Got full 8 reps w/ good form
-2nd Set: Got 7 full reps w/ good form, failed on 8th rep

Weighted Decline Situps 3x5-----10lbs

Weighted Hypers 3x8-----25lbs

Overall, a great workout. Weighted chins are awesome, even with a very light 5lbs. I failed on the last rep but I had good form on the other 15 so next time I will attempt to get 8 on each again. So basically, my back is definetly feeling the chins. I also switched to standing military press and Pendlay rows. The overhead press is a little different according to Ripptoe and I think Standing Military presses are better for bodybuilding purposes. Also, I was doing just regular bent rows. I switched to Pendlay and man, these feel awesome. My lats are sticking out a little more each day. Doing good on adding the weight, 5lbs is good for now, I'll add 10lbs to my dead on Thursday. Once things start to stall, which probably won't be for a while, I'll add 2.5lbs each workout. I also think the added accessory work is pefect, I feel it and so does my lower back. Stay tuned for Thursday.

romo · 09-08-2006, 08:56 PM

September 7th, 2006
Week 2, Workout B

Squats 3x5-----112lbs

Bench 3x5-----112lbs

Deadlift 1x5-----142lbs
1x1-----222lbs

Weighted Dips 2x8-----20lbs

Weighted Decline Situps 3x5-----10lbs

Weighted Hypers 3x8-----25lbs

Definetly a good workout, I went up on Squats by 5lbs. On bench, I decide to go up by 10 as I am tired of lifting the small weight, even with the added 10lbs, it was still easy. Deadlift added the regular 10lbs. For some reason, I was really pumped up and wanted to try 2 plates on each side. I loaded it up and then lifted it. Perfect form, good rep. For fear of overtraining, I only did one rep and I could definetly feel that wasn't my 1RM, I knew its alot higher. But anyway, I added 5lbs to dips, situps, and jumped up to 25lbs on hypers.

Next workout is B tommorow and I will continue to add 5lbs to squats. Next week I will add 5lbs to bench and 10lbs to deadlift and keep adding like that for a while.

Should I be doing cardio at all? I'd like to stay in good condition but I tried it out for 20 minutes on Wednesday but I feel so small doing it. I just hate doing cardio when I'm not the size I want to be.

Tad_T · 09-08-2006, 09:22 PM

If your deadlifts are that easy, you could consider adding 15 lbs per workout for a while.

romo · 09-08-2006, 10:06 PM

Good idea, I'll give it a try.

romo · 09-10-2006, 10:21 AM

Saturday, September 9th, 2006
Week 2, Workout B

Squats 3x5-----117lbs

Standing Military Press 3x5-----67lbs

Pendlay Rows 3x5-----72lbs

Chins 2x8----- BW+5lbs

Weighted Decline Situps 3x5-----10lbs

Todays workout was hard. Not because of the weights, I had alot on my mind, going through something with my girlfriend and it just made it hard to focus. But anyway, I can feel the squats are getting heavier. Went up 5lbs on Press and rows. I successfully completed the reps for the chins. When I was done with the chins I was spent. Didn't get much sleep the night before but I think the weighted chins took alot outta me, I think the accessory work is going to be too much, I can just feel it.

From now on I am going to rotate the accessory work just like the workouts. On workout A i'll do weighted hyper extentions for 3x8 and then for workout B I'll do weighted decline situps for 3x5. I think that will be better because I'm starting to add weight to the dips and chins.

So from now on my workouts will look like this:

Workout A

Squats 3x5
Bench 3x5
Deadlift 1x5

Weighted Dips 2x6-8
Weighted Hypers 3x8

Workout B

Squats 3x5
Standing Military Press 3x5
Pendlay Rows 3x5

Weighted Chins 2x6-8
Weighted Decline Situps 3x5

I think that will work much better, I will still add 5lbs to all lifts except deads which will be 15lbs every workout. I have my micro plates for when things start to slow down. I think I will do very well off of this routine, I'm going to stick to it and get my diet down right and hopefully my weight will start to climb. Thanks, stay tuned for Tuesday.