Hamstrings/Calves 5/6
Seated Calf Raise
90x15 RP 15 RP 12
115x12 RP 10 RP 10
135x8 RP 8 RP 8
Deadlifts
135x10-SLDL
225x8-SLDL
315x8
405x8
455x3
405x8
Lying Leg Curls
110x12
125x8
125x8
125x7<80x8
1 Leg Seated Leg Press
180x15/15
210x15/15
240x8/8
240x8/8
Hip Adductor
235x15 RP 10 RP 8
15 Min Incline Treadmill~174 Calories
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Thread: Rog447's Quest To 250lbs.
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05-06-2011, 01:22 PM #1381
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-06-2011, 10:59 PM #1382
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05-08-2011, 09:42 AM #1383
- Join Date: Aug 2006
- Location: Norwich, Connecticut, United States
- Age: 37
- Posts: 3,761
- Rep Power: 3973
16 reps of 405 on deads is truly alpha. I can't even hit 1 rep of that weight right now!
I want to work hard and do my best in life so I never have to ask myself "what if".
Springfield Rugby Football Club
=Team Don't Work=
My Journal:
http://forum.bodybuilding.com/showthread.php?t=121171491
Rams/Cardinals/Blues/MU Tigers/UM Wolverines
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05-08-2011, 09:45 AM #1384
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05-08-2011, 11:27 AM #1385
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05-08-2011, 11:32 AM #1386
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05-09-2011, 03:25 PM #1387
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Back 5/9
Pendlay Rows
135x12
185x10
225x7
235x5
235x5<135x10
Hammer Grip Pulldowns
180x12
205x6
205x5
175x10<130x8
Unilateral HS UH Pulldown
90x10/10
100x8/8
100x8/8
100x8/8
Smith Shrugs
315x15
405x12
495x6
495x5<405x8<315x12
LF UH Row Machine
175x12 RP 7 RP5
15 Minutes Incline Treadmill~186 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-10-2011, 11:57 AM #1388
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Quads/Calves 5/10
Seated Leg Press Calf Raise
270x20
300x15
360x8
360x8<285x8<225x10
360x8<285x8<225x10
HS Leg Press (Total Plates)
8x15
12x15
16x8
18x4
14x8<12x8<10x10
Front Squats
185x9
225x4
185x8
185x8
HS Unilateral Leg Extension (Weight Per Leg)
60x15
70x12
70x10.....Last 2 sets were supersetted
70x10<50x6
Supersetted With
Hack Squat
2pps x8
2pps x8
That better make my quads grow! lolRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-11-2011, 01:40 PM #1389
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Shoulders/Abs 5/11
HS Shoulder Press
1pps x12
2pps x12
3pps x7
3pps +5x5
3pps x4< 2pps x8
DB Laterals
40x12<25x8
45x8<25x8
40x8<35x8
35x10<25x8
Smith BTN Press
165x8
165x8
165x7
Supersetted With
HS Crunch
80x15
80x12
80x10
1 Arm Cable Front Raise
20x9/9
20x9/9
15x12/12
Supersetted With
Reverse DB Fly
40x10
40x8
40x8<25x8
15 Minutes Elliptical~181 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-11-2011, 08:13 PM #1390
- Join Date: Aug 2006
- Location: Norwich, Connecticut, United States
- Age: 37
- Posts: 3,761
- Rep Power: 3973
Out of curiosity, what are DB Laterals? Lemme know becuase I'm always looking for new things to throw in my workout (although the likelyhood is that I do them, but call them something different)
I want to work hard and do my best in life so I never have to ask myself "what if".
Springfield Rugby Football Club
=Team Don't Work=
My Journal:
http://forum.bodybuilding.com/showthread.php?t=121171491
Rams/Cardinals/Blues/MU Tigers/UM Wolverines
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05-11-2011, 09:16 PM #1391
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05-12-2011, 01:19 PM #1392
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Arms 5/12
CGBP
135x15
185x10
225x6
225x5<135x11
Supersetted With
HS Preacher Curl
70x15
90x10
100x8
115x5<70x8
Skullcrushers
110x6
110x6
90x12
Supersetted With
DB Curl
40x12/12
40x12/12
40x10/10
Rope Overhead Extension
100x15
100x15
100x15
Supersetted With
Cable Curl
110x10
110x10
110x10
HS Dip Machine
290x10 RP 5 RP 4
1 Arm DB Preacher Curl
35x8/8
35x8/8
Incline Treadmill~200 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-13-2011, 01:06 PM #1393
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05-16-2011, 06:36 PM #1394
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Upper 5/16
Dips
10
+45x10
+90x8
+135x5
+135x3
+90x8<10
Hammer Grip Pulldown
150x10
180x8
205x7
205x5
190x9<160x7
DB Shoulder Press
65x10
80x10
85x7
85x6
85x5
Floor Skullcrushers
+50x10
+60x8
+60x6
+60x6< Rope Pushdown 35x15
Supersetted With
BB Curl
85x10
95x8
95x6
95x6<65x8
30 Minutes A.M Stepmilll~379 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-17-2011, 11:32 AM #1395
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Lower 5/17
Front Squats
135x10
185x10
225x8
275x3
275x3<185x10
SLDL
225x8
255x7
275x5
275x5
Single Leg Press
230x10/10
270x10/10
290x8/8
Supersetted With
Seated Leg Press Calfs
250x15
290x12
290x12
Leg Extension
180x15
195x10
195x10
Supersetted With
Seated Calf Raise
125x10
125x8
125x8Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-18-2011, 01:49 PM #1396
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05-19-2011, 11:26 AM #1397
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Chest/Back 5/19
Incline DB
65x12
95x8
110x9 RP 4 RP 3
Pendlay Rows
135x12
185x8
225x9 RP 5 RP 4
HS Incline Press
230x12
3pps x8
3pps x7<2pps x6
Supersetted With
HS UH Pulldown
200x10
230x8
230x8<140x10
Incline DB Fly
60x10
65x8
65x8
Supersetted With
Seated Cable Row
180x12
195x10
225x8
30 Minutes Elliptical~417 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-19-2011, 08:06 PM #1398
- Join Date: Aug 2006
- Location: Norwich, Connecticut, United States
- Age: 37
- Posts: 3,761
- Rep Power: 3973
Incline DB
65x12
95x8
110x9 RP 4 RP 3
110 x 1 is my PR on that lift, haha. Worst part about doing those IMO is getting the DB's to your shoulders!I want to work hard and do my best in life so I never have to ask myself "what if".
Springfield Rugby Football Club
=Team Don't Work=
My Journal:
http://forum.bodybuilding.com/showthread.php?t=121171491
Rams/Cardinals/Blues/MU Tigers/UM Wolverines
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05-20-2011, 12:35 PM #1399
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05-20-2011, 12:40 PM #1400
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Legs 5/20
Cybex Hack Squat
1pps x12
2pps x10
3pps x8
3pps+25 x3
3pps x8<2pps x6<1pps x10
Leg Press
5pps x12
6pps x12
7pps x10
8pps x6
8pps x6
Leg Extension
100x20
125x15
150x12
162.5x10 RP 7 RP 4
Supersetted With
HS Crunch
4 Sets
Seated Calf Raise
90x15
135x8
135x8
135x8<90x15
135x8<90x15
Supersetted With
Kneeling 1 Leg Curl
90x10/10
90x10/10
90x10/10Ryan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-21-2011, 03:31 PM #1401
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Shoulders/Arms 5/21
Smith MP
135x10
185x10
225x8
245x3
225x6<135x15
1 Arm Cable Laterals
35x12/12
40x11/11
40x9/9
40x8/8<30x6/6
Reverse DB Fly
40x12
40x10
40x10
Supersetted With
DB Laterals
30x10
30x8
30x8
Smith CGBP
225x10
275x4
245x6
245x6
Supersetted With
DB Curls
40x10/10
50x8/8
50x8/8
50x7/7
DB Skullcrushers
35x9
35x7
35x7
Supersetted With
1 Arm DB Preacher
40x8/8
40x6/6
35x8/8
Rope Pushdowns
110x12
110x10
110x8
Supersetted With
V-Bar Pushdowns
stack x15
stack x12
stack x8
CG Cable Curl
120x12
120x10
90x10
35 Minutes A.M Stairmaster~422 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-23-2011, 11:56 AM #1402
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
Upper 5/23
Incline BB
135x10
185x8
225x8
255x3+1
255x3
225x6<135x12
Hammer Grip Pulldown
150x10
180x8
210x8
225x5
225x5
210x8<165x6
DB Shoulder Press
65x10
85x7
90x5+1
90x3+1
75x8
Incline Skullcrushers
+70x8
+70x7+1
+70x7
Supersetted With
BB Curl
95x10
105x6
105x6
35 Minutes ARC Trainer~475 CaloriesRyan Rogerson
Dymatize Nutrition Regional Sales Manager
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05-24-2011, 06:13 AM #1403
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05-24-2011, 08:41 AM #1404
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05-24-2011, 01:54 PM #1405
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05-24-2011, 02:00 PM #1406
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05-24-2011, 02:03 PM #1407
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05-24-2011, 06:20 PM #1408
haha... sure he did...
i've been away, sick, lost motivation for the past few months... but im back, been writing my journal... had few good sesh lately, of course i still need to recover what i've lost...Endeavour's Journal:
> http://forum.bodybuilding.com/showthread.php?t=124072981
__________________
> Presistance & Determination!!!
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05-24-2011, 07:25 PM #1409
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05-25-2011, 10:51 AM #1410
- Join Date: Mar 2007
- Location: Montgomery, Illinois, United States
- Posts: 5,507
- Rep Power: 4443
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