Rog447's Quest To 250lbs.

[Rog447]

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

[Mythic Beast]

Cheers for heavy deadlifts, champ. Good workout! I'm just dropping by for my annual check up on you

[wynner64]

16 reps of 405 on deads is truly alpha. I can't even hit 1 rep of that weight right now!

[mivi320]

great pulling big man!

[Rog447]

Cheers for heavy deadlifts, champ. Good workout! I'm just dropping by for my annual check up on you

Thanks, didn't know if you still got on bb.com or not!

16 reps of 405 on deads is truly alpha. I can't even hit 1 rep of that weight right now!

Thanks dude, actually wasn't that sore.....i was thinking i was going to be!

great pulling big man!

Thanks bro!

[Rog447]

Chest 5/8

Incline DB
65x12
95x10
110x8
115x6
115x6<80x7

Incline DB Fly
70x9
75x6
70x8

Nautilus Chest Press
3pps x6
3pps x4
200x9

Dips
+45x10
+45x8
13

Supersetted With

NG Incline DB PRess
60x8
60x7

15 Minutes Incline Treadmill~177 Calories

[Rog447]

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 Calories

[Rog447]

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! lol

[Rog447]

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 Calories

[wynner64]

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)

[Rog447]

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)

[Rog447]

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 Calories

[Rog447]

30 Minutes Stepmill ~411 Calories

+6 Sets Of Abs

[Rog447]

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 Calories

[Rog447]

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
125x8

[Rog447]

35 Minutes Stepmilll~441 Calories

Core Circuit of:
Hanging Leg Raises 20,12,12
Decline Sit Ups 15,12,10
Plank 1:15 x 3

[Rog447]

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 Calories

[wynner64]

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!

[Rog447]

110 x 1 is my PR on that lift, haha. Worst part about doing those IMO is getting the DB's to your shoulders!

Agreed, and my left shoulder was really bugging me. Love incline DB though

[Rog447]

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
90x10/10

[Rog447]

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 Calories

[Rog447]

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 Calories

[Endeavourer]

hey ryan, how's things? it has been awhile once again, at least im still alive! workouts still look intense as you used to... good to see that!

[mivi320]

looking great in here ryan. impressive shoulder pressing and inclines

[Rog447]

hey ryan, how's things? it has been awhile once again, at least im still alive! workouts still look intense as you used to... good to see that!

Hey man doing good, hows things for you? Still giving it 100% .

looking great in here ryan. impressive shoulder pressing and inclines

Thanks bro, How you been?

[Rog447]

Lower 5/24

Squats
135x10
225x8
275x8
315x6
365x3
315x7
315x6<225x8<135x15

Deadlifts
315x10
405x7
455x3
455x3

Leg Extensions
195x15
225x12
255x8

Supersetted With

Leg Press Calfs
4pps x15
5pps x12
6pps x9
6pps x8

5 years before and after!

[mivi320]

Guess you've made some progress

Things are good here man, just moving right along!

[Endeavourer]

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...

[JerG]

Nice teardrops bro. Are you cutting now? Sorry I havent been in here more...

[Rog447]

Guess you've made some progress

Things are good here man, just moving right along!

I think i have made a little haha....Thanks!

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...

Glad your feeling better now......now hit it hard!

Nice teardrops bro. Are you cutting now? Sorry I havent been in here more...

Thanks dude, its all good.....how everything is well with you!