ON Sponsored Athlete Ryan Rogerson's Log

**Rog447** · 02-18-2013, 11:25 AM

Back

WG xpload
90x15
180x15
230x12
250x
270x6<180x8

LF UH row
160x10
175x10
190x8
205x6<145x8

Hammer grip Pulldown
130x12
145x10
145x8

HS low row
180x12
230x10
230x8

Supersetted with

FM rows
30x10
30x10
30x10

20 minutes PWO cardio

**The Solution** · 02-18-2013, 01:07 PM

Getting excited for the ARnold? Look forward to meeting you man! The line for the ON booth will be insane.

**Rog447** · 02-19-2013, 10:56 AM

Chest

1 arm HS incline
45x15
70x15
90x15
100x12
115x10

Incline DB fly
45x12
45x10
45x8

Supersetted with

Incline DB press
85x8
85x8
75x8

Startrac chest press
150x15
180x15
210x12
240x10
240x8

Rear delt cable fly
10x15
10x10

20 minutes PWO cardio

**Rog447** · 05-04-2013, 02:35 PM

Just got back from vacation in Riviera Maya Mexico and figured I would share the experience, had a blast!

**The Solution** · 05-04-2013, 05:45 PM

100% Jealous.

**Gibb1991** · 05-04-2013, 06:58 PM

Back is ninja turtle thick man.

**Rog447** · 05-07-2013, 05:34 AM

Originally Posted by The Solution

100% Jealous.

It was awesome, food was great to

.

Originally Posted by Gibb1991

Back is ninja turtle thick man.

Thanks dude!

**SexyBack** · 05-07-2013, 07:50 AM

Nice pics.

**Rog447** · 05-08-2013, 03:19 PM

Chest/Back

Low incline smith press
135x15
185x12
225x9
245x6
225x7<135x10

Hammer grip pull-ups
12
9
8
8

Incline DB press
70x15
80x10
90x7
90x7

Supersetted with

Underhand lat pulldowns
10x12
11x12
12x10
12x8
10x12

Incline DB fly
40x8
40x8

WG hammer Pulldown
10x15
12x10
12x8<10x12

NG incline press
40x10
40x10

**Rog447** · 05-09-2013, 12:28 PM

Legs at b fitness

Standing smith calf raise
135x20
185x15
225x12
225x12
225x10<135x15

Deadlifts
135x8
225x8
315x8
405x6
455x3
315x16

Safety squats
135x10
185x8
225x8
255x5

Stationary DB lunges
30x12/12
30x12/12
30x12/12

**The Solution** · 05-09-2013, 02:17 PM

Current offseason plans? Any bodybuilding shows in mind

?

**mivi320** · 05-09-2013, 03:48 PM

Back thick as bricks.

**Rog447** · 05-10-2013, 10:55 AM

Originally Posted by The Solution

Current offseason plans? Any bodybuilding shows in mind

?

Stay nice and lean for honeymoon/vacations

**Rog447** · 05-10-2013, 11:07 AM

Originally Posted by mivi320

Back thick as bricks.

Thanks!

**Rog447** · 05-10-2013, 11:08 AM

Shoulders

Reverse DB fly
20x20
25x15
30x8
35x8
35x8

Smith shoulder press
135x12
185x12
225x6
225x6<135x8

DB laterals
25x20
30x12
35x8
35x8 <25x8

Cable laterals
15x8
15x7
10x10

LF hammer grip shoulder press
65x12
95x12

DB front raise
25x 2 sets

**Rog447** · 05-13-2013, 01:21 PM

Chest/abs

Incline smith press
135x12
185x12
225x10
275x7
315x2
225x10

NG incline DB press
50x14
60x8
60x7

LF incline press
60x15
80x8
80x8<single arm 40x8

Flat DB fly
45x12
55x7
45x8

2 sets 20 decline sit ups

20 minutes cardio

**Rog447** · 05-14-2013, 09:58 AM

Quads/calves

Seated LP calf raise
270x25
360x18
450x10
450x10 <360x10<270x10<180x10

Smith machine box squats
135x12
225x12
315x8
365x5
365x3
Without box 225x20

Single Leg extensions
70x11
70x11
70x9

Leg press
8x20
10x15
12x12
14x8

Single leg leg press
180x10/10
180x8/8

Supersetted with

Walking lunges
20 steps
20 steps

Seated LP calf raise
175x25
175x25

**lewdog_5** · 05-14-2013, 04:36 PM

That quads/calf workout is bodybuilder heaven! ROFL

Oh yea, you are ****ing huge.

**Rog447** · 05-15-2013, 02:36 PM

Originally Posted by lewdog_5

That quads/calf workout is bodybuilder heaven! ROFL

Oh yea, you are ****ing huge.

LOL doing a bodypart split...the bro's love it lol!

**Rog447** · 05-15-2013, 05:25 PM

Back/biceps

Pull-ups
12
9
7
Hammer grip 6

Seated cable rows
140x15
160x10
180x8
200x7
200x6 <120x10

Smith rows
135x12
185x8
185x8
185x8<135x8

LF UH rows
130x15
160x8
175x8
190x8

Seated DB curl
40x15/15
50x8/8
40x15/15

**Rog447** · 05-16-2013, 10:15 AM

Shoulders/tris

Reverse DB Fly
20x20
25x15
30x12
35x10
35x8

Seated DB laterals
20x20
25x15
30x12
35x8
40x8<20x12
25x15

Military press
95x12
95x12
115x9

Supersetted with

DB front raise
20x12
20x12
20x12

Cable laterals
3x12
4x10
4x8
4x8

Tricep pushdowns
5x15
6x10
5x12

**Rog447** · 05-17-2013, 10:17 AM

Hamstrings/calves

Lying leg curl
90x20
105x20
120x12
135x8
90x12

SLDL
135x12
185x12
225x12
275x8
315x8
225x15

Supersetted with

BB shrug
135x15
185x15
225x15
275x12
315x10
315x8<225x12

Standing smith calf raise
135x20
185x14
185x12

Supersetted with

Stair calves
20
20
15

**The Solution** · 05-17-2013, 02:00 PM

Any tips on SLDL's to take tension off your lower back? or is there specific carry over?

**Rog447** · 05-18-2013, 11:04 AM

Originally Posted by The Solution

Any tips on SLDL's to take tension off your lower back? or is there specific carry over?

I try not to go to heavy with them.....anything over 315 I just feel it in my low back. I really exaggerate the squeeze in glutes and hams at the top of each rep also.

**Rog447** · 05-18-2013, 11:06 AM

Did a photo-shoot the other day with a clothing company called Void. They sponsor extreme athlete's...motocross guys, surfers etc. Pretty cool group of guys!

**Rog447** · 05-18-2013, 01:12 PM

Arms/abs

Rope pushdowns
40x20
50x12
60x10
60x10 <40x10 rev 1 arm pushdown 10x15

DB skullcrushers
30x11
35x8
35x8
25x12 RP 6

Overhead rope ext
35x15
42.5x10
42.5x10

Dips
17
12

Machine preacher curls
65x20
80x15
95x14
110x10
Single arm 40x20 RP 12

Incline DB curl
30x12
35x10
35x8

Mummy sit ups
18
12

Supersetted with

Reverse crunches
12
10

DB hammer curls
40x15
50x10
60x8<30x12

**Rog447** · 05-20-2013, 07:19 PM

Chest

Incline smith press (Steeper notch 3)
135x12
185x12
225x8
275x4
275x3
275x3<185x8<135x8

Incline DB fly
45x15
55x8
60x8
65x8

LF Chest press machine
145x15
160x10
160x10<115x9

Flat DB fly
45x10 RP 6 RP 5

**Rog447** · 05-21-2013, 11:24 AM

Quads/calves

Single Leg extension
50x20
70x15
90x15
100x10
Both legs
150x15<110x10<90x10

Leg press
8x15
10x15
12x15
14x10
16x6
16x6
12x15<10x8<8x10

Leg press calves
270x30 RP 18 RP 14 RP

Smith front squats
135x12
185x7
185x6

Seated calves
2 sets

**Rog447** · 05-22-2013, 09:15 AM

Back/biceps

WG pull-ups
14
10
8
7
Underhand 6

HS MTS UH row
60x15
80x15
100x8
110x7

Hammer grip pulldowns
120x12
140x10
140x8

Supersetted with

Straight arm pulldowns
35x10
42.5x7
35x8

1 arm Seated cable row
35x15
50x10
60x8

1 arm DB preacher
30x15
40x11
40x9<20x18

**Rog447** · 05-23-2013, 11:23 AM

Shoulders/tris

Reverse DB fly
20x20
25x15
30x15
35x10
40x7< 1 arm 20x8

HS mts shoulder press
80x15
100x15
130x12
145x8
145x8
115x12

DB laterals
20x20
30x12
35x10
40x6<25x8
30x12

1 arm Reverse cable fly
10x12
10x12

Supersetted with

1 arm cable front raise
15x12
15x12
20x8

Cambered tricep pushdowns
50x20
70x10
70x9
70x9<50x10

Thread: ON Sponsored Athlete Ryan Rogerson's Log

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