Travel With The Nutrex Rep Through The Midwest!

[Rog447]

Leg press = massive.

I'm feeling it already . Going to be in trouble tomorrow lol.

[Rog447]

Pre Workout

Shoulders

Reverse pec deck
130x20
145x14
160x10
160x8 dropset to 115x7

Cable laterals
40x12/12
50x8/8
40x12/12
40x10/10
40x8/8 dropset to 30x7/7

DB shoulder press
50x20
70x20
70x15
70x15

Supersetted with



Plate front raises
45x12
45x12
45x12

Xpload shoulder press
180x8
180x8
180x8

Seated DB laterals
30x15 rest pause 10 rest pause 8

Notes
Moved pretty fast through this workout. Felt great to get some dropsets and supersets in for shoulders. My legs are literally so sore I can barely sit down. Made it extra challenging.

I also got to take a tour of the Bodybuilding.com warehouse today. It was pretty awesome to see how everything works...step by step. You really don't understand everything that goes into it, until you see it in person. Its seems so effortless and easy placing an order and its on your door step 2 days later. I spent quite a bit of time there today and had a great time.

[showjo1josh]

Saw you hitting DB Flat Bench with 125's by 18 reps on instagram! crazy man!!

[Rog447]

Saw you hitting DB Flat Bench with 125's by 18 reps on instagram! crazy man!!

Thanks! I still haven't been able to hit 20 reps.....maybe one day .

[Rog447]

Pre Workout

Arms

Rope pushdowns
50x25
57.5x15
65x10
65x10 dropset 50x10 dropset 35x8

Supersetted with

Rope Overhead extensions
42.5x10
42.5x10
42.5x10
35x10

Seated DB curls
35x15/15
45x15/15
55x10/10
55x8/8 dropset to 40x10/10 dropset to 30x10/10

DB skullcrushers
35x14
40x8
40x8

HS preacher curl
45x15/15
55x12/12
60x12/12

HS dip machine
230x15
230x12
230x10

Supersetted with

Cambered bar curls
80x15
80x12
80x10

DB hammer curls
40x12 rest pause 10 rest pause 8

Notes

Great Workout! Have not gone heavy on curls in awhile, but was feeling pretty good today. I love the rope pushdown with overhead extension superset.

[lewdog_5]

[






[/center]

Is this a recent picture of you? Like from today?

Holy hell if it is.

[Rog447]

Is this a recent picture of you? Like from today?

Holy hell if it is.

Yes, that was from Thursday night! Still pretty lean!

[The Solution]

Pretty lean?
The roadmap is present!!!

[Rog447]

Pretty lean?
The roadmap is present!!!

It is! Not sure what my weight is, but with my diet I'm suprised I'm able to stay so lean.

[Rog447]

Pre Workout

Legs

Seated leg press calves (very short rest between sets)

270x30,15,12,10 dropset to 225x10, 15

Deadlifts
135x10
225x10
315x10
405x5
405x5
315x10

Box squats
135x10
225x10
275x8
275x8
225x12 dropset 135x10

Notes
Short and sweet workout today. Deadlifts felt pretty good. All sets are done "touch and go". Normally always in the past I de loaded each rep, but I have been feeling pretty good this way recently. First time I have gone over 3 plates in awhile, so I was happy with that.

[Rog447]

Pre Workout

Chest/Triceps

HS incline
140x15
230x15
270x10
320x5
270x8 dropset to 180x8

Flat DB press
80x12
95x10
105x10
115x6

Incline DB press
80x12
80x8

Supersetted with

Incline DB fly
35x10
35x8

1 arm tricep rope extension
20x20
25x12
25x12
20x10

Dips
18 rest pause 8 rest pause 6 rest pause 5

Notes
Feel like I am starting to really get used to training first thing in the morning. Strength is going back up on pressing .

[The Solution]

When i started early sessions it took a few weeks but now its 2nd nature.

[Rog447]

Pre Workout

Back/Biceps

Chest supported T-bar row
70x15
90x15
115x12
135x8
135x8 dropset to 90x8

Supersetted with

Straight arm pulldowns
42.5x15
42.5x12
42.5x12
42.5x12

HS high row
180x12
230x10
270x8
270x8<180x10

Underhand Row machine
145x15
160x10
160x10

1 arm machine preacher curl
50x15/15
70x15/15
80x10/10
80x10/10 dropset 50x10/10

Fm bicep curl
35x15
40x10
40x10
40x10

[Rog447]

When i started early sessions it took a few weeks but now its 2nd nature.

Agreed. I tried for awhile totally fasted, but pump was never good. I usually have just a small amount of carbs like a banana, and drink Amino Drive (BCAA's during training).

[Rog447]

Legs

Seated calf raise
115x20
140x15
165x10
165x8 drop set to 115x10 rest pause 10

Lying leg curl
95x15
110x12+3 partials
125x8+2 partials
95x15

HS v-squat
90x10
180x10
270x10
320x8
360x5 dropset to 180x15

Kneeling leg curl
40x15 rest pause 10 rest pause 8

[The Solution]

Looks like DC!!!

[Rog447]

Looks like DC!!!

Kind of does! The hamstrings before quad movements is one thing that always stuck with me from that program!

[Rog447]

Pre Workout

Shoulders

Cable laterals (short rest)
15x20
15x12
15x10
15x8 dropset 10x6

Smith shoulder press
135x12
185x12
185x8
185x8
185x8 dropset to 135x8

Supersetted with

Cambered bar front raise
50x15
50x12
50x10

Seated DB laterals
25x15
30x15
35x12
35x8 dropset to 25x6

HS shoulder press
140x15
190x10
190x8

Notes
Kept rest very short today, and feel I get an overall better workout with shoulders that way. I get some issues with my shoulder and trap area if I press to heavy, so keeping the weight light and doing supersets and higher reps definitely helps.

[showjo1josh]

Pre Workout

Shoulders

Cable laterals (short rest)
15x20
15x12
15x10
15x8 dropset 10x6

Smith shoulder press
135x12
185x12
185x8
185x8
185x8 dropset to 135x8

Supersetted with

Cambered bar front raise
50x15
50x12
50x10

Seated DB laterals
25x15
30x15
35x12
35x8 dropset to 25x6

HS shoulder press
140x15
190x10
190x8

Notes
Kept rest very short today, and feel I get an overall better workout with shoulders that way. I get some issues with my shoulder and trap area if I press to heavy, so keeping the weight light and doing supersets and higher reps definitely helps.

Nice workout! my next log will be Niox and BCAA Drive! Cant wait to try Niox!

[Rog447]

Nice workout! my next log will be Niox and BCAA Drive! Cant wait to try Niox!

Nice...You will love the NIOX! Great pumps with it.

[Rog447]

Pre Workout

Arms/Abs

Rope pushdowns
50x20
57.5x20
65x10
65x10 dropset to 42.5x10
57.5x10 dropset to 42.5x8

1 arm HS preacher
45x20
55x18
65x9
55x12
55x 10 dropset to 45x10

HS dip machine
230x15
270x10
270x10
270x10 dropset to 180x12

Cambered bar curl
80x15
90x8
90x8
90x8 dropset to 50x12

DB skullcrushers
35x12 rest pause 7 rest pause 6

Seated DB curls
35x20
40x10
40x10

Rope overhead extension
42.5x15
50x15

Supersetted with

DB hammer curls
35x12
40x10

Decline sit ups
3 sets

Notes
Awesome lift! Had intended on supersetting quite a few exercises but the gym was pretty busy. Everyone keeps commenting I am looking bigger, which kind of shocks me due to my diet lately. Anyone who had followed my past journal's know how much food I had to put down to grow, but for some reason I am maintaining or even gaining size with MUCH lower calories. Interesting stuff, and not 100% sure why. I think my body greatly benefitted from my lighter training and just taking a step back from taking everything so serious.

[Gibb1991]

Any reason you start leg day with calves?

[lewdog_5]

Gaining size with less calories??? That's called getting older!

Any grey hairs popping up?

[Rog447]

Any reason you start leg day with calves?

Cause mine suck! In all seriousness, I feel like I can give 100% on them if I do them first. If I wait I tend to half ass through calves.

Gaining size with less calories??? That's called getting older!

Any grey hairs popping up?

LOL!! Not quite yet, once my son decides to arrive I am sure they will start popping up!

[Rog447]

Pre Workout

Legs

Seated leg press calves
270x15
285x20,12,12,10
225x10,10

HS leg press
6x15
10x15
12x15
14x6
12x10
10x15

SLDL
135x10
185x10
235x8
235x8
185x12

Single leg seated leg press
150x15/15
165x12/12
180x10/10
180x10/10

Notes

Knee continues to improve! Happy about that. Kind of a crappy photo, but that was with no pump last night. That's where my legs are at right now.

[Rog447]

Chest/Triceps

Incline DB press
70x15
90x15
100x9
100x8
100x7

Supersetted with

NG incline press
45x8
45x8
45x8
45x8

HS incline
180x10
230x8
270x6 dropset to 180x6 dropset to 90x6

Dips (very short rest)
20,12,10,8

1 arm underhand pushdown
15x12
15x12
15x12

Supersetted with

1 arm cable overhead extension
20x12
15x12
15x12

Rope pushdowns (very short rest)
42.5x15,12,10

[Rog447]

Pre Workout

Back/Biceps

HS high row
140x15
180x15
230x15
280x8
230x10 dropset to 180x8

T-bar row
90x15
135x12
160x8
135x10 dropset to 90x8

Supersetted with

Straight arm pulldowns
42.5x12
42.5x10
42.5x10
42.5x10

Bb shrug
185x15
225x20
225x15
225x12

1 arm DB preacher (rest pause)
35x15,12,8

Cable curls
3 sets

Notes
Finally got an updated bodyweight.....214.5lbs first thing this morning.

[The Solution]

214 and hard as a ROCK

[lewdog_5]

Those wheels are always just crazy. The vascularity in them is just awesome.

Do you ever make it down my way with this rep stuff or mostly Midwest?

[Rog447]

214 and hard as a ROCK

Getting there!

Those wheels are always just crazy. The vascularity in them is just awesome.

Do you ever make it down my way with this rep stuff or mostly Midwest?

Thanks man! No, I don't make it that far down. The farthest I go is like Kansas city. We had a rep down there in texas area but he just relocated with us to our corporate office in FL.