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  1. #61
    Registered User Rog447's Avatar
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    Pre Workout







    Legs







    Seated calf raise
    115x20
    135x12
    135x10
    135x8
    135x8 dropset to 115x10 dropset to 90x10

    Kneeling single leg curl
    30x15/15
    40x15/15
    50x15/15
    50x10/10
    50x8/8 dropset to 30x8/8

    HS v-squat
    90x8
    180x15
    270x10
    320x5
    270x6
    180x12 rest pause 6

    Lying leg curl
    80x15
    95x12
    95x10
    80x10

    Front squats
    135x12
    165x8
    185x5 dropset to 135x10






    Notes
    Been feeling the V-Squat lately, machine feels pretty good for me. Haven't been able to do any squats for awhile pain free, so I was happy with the front squats.

    Last edited by Rog447; 07-23-2014 at 07:39 PM.
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  2. #62
    Banned The Solution's Avatar
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    Holy christ at that vascularity!
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  3. #63
    Registered User Rog447's Avatar
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    Pre Workout









    Shoulders






    Cable laterals
    15x23
    15x15
    15x12
    15x10 dropset to 10x8

    HS shoulder press
    140x12
    180x15
    230x10
    230x8
    180x12 dropset to 90x10

    Supersetted with

    Plate front raise
    45x12
    45x12
    45x10
    45x8

    Bent over DB laterals
    20x15
    25x12
    25x10

    Seated DB laterals
    25x15
    30x12
    30x8
    30x8 dropset to 20x12





    Notes


    This was Thursday's workout. Hitting arms in a few hours!

    Ryan Rogerson

    Dymatize Nutrition Regional Sales Manager
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  4. #64
    Registered User Rog447's Avatar
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    [QUOTE=Rog447;1268538521]

    Pre Workout









    Arms/Abs






    Rope pushdowns
    57.5x23
    65x15
    72.5x8
    65x12
    57.5x15 rest pause 8 rest pause 6

    Supersetted with

    Cambered bar curls
    70x23
    80x15
    90x10
    90x10
    70x15 rest pause 10 rest pause 6

    DB skullcrushers
    35x14
    35x12
    35x8
    30x12

    Supersetted with

    HS 1 arm preacher curl
    45x18
    45x12
    45x10
    45x8

    Rope overhead extension
    42.5x15 rest pause 15 rest pause 15

    Fm bicep curl
    30x15 rest pause 15 rest pause 15

    Decline sit ups
    3 sets
    Last edited by Rog447; 07-26-2014 at 01:46 PM.
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  5. #65
    Banned The Solution's Avatar
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    Getting it in brother
    took friday off?
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  6. #66
    Registered User Rog447's Avatar
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    Originally Posted by The Solution View Post
    Getting it in brother
    took friday off?
    Yes sir! Ya, needed the day off. Wife has been having contractions and my son will be here any day! I haven't been sleeping much because every time she flinches im like "are you okay, do we need to go?". lol!
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  7. #67
    Registered User Rog447's Avatar
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    Chest/triceps


    Low incline smith press
    135x15
    185x15
    225x12
    255x6
    225x8 dropset to 135x10

    HS incline press
    180x15
    230x8
    230x6
    230x6 dropset to 180x5 dropset to 90x6

    Supersetted with

    Flat DB fly
    35x12
    35x10
    35x10
    35x8

    Dips
    12
    9
    8
    8

    Underhand pushdowns
    35x20
    42.5x12
    42.5x10 into overhand 42.5x10
    42.5x10 into overhand 42.5x8
    Ryan Rogerson

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  8. #68
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    taking stim break?
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  9. #69
    Registered User Rog447's Avatar
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    Back/biceps


    Barbell rows
    135x15
    185x12
    205x10
    225x8
    225x8 dropset to 135x12

    HS Underhand Pulldown
    140x15
    180x8
    140x12
    140x10 dropset to 90x12

    Supersetted with

    HS 1 arm row (weight per arm)
    90x10
    90x8
    90x8
    45x12

    T-bar row machine
    90x10
    90x10

    Supersetted with

    Rope Straight arm Pulldown
    60x15
    70x10

    Seated DB curl
    30x15
    35x12
    40x10
    40x10 dropset to 30x10
    Ryan Rogerson

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  10. #70
    Registered User Rog447's Avatar
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    Originally Posted by The Solution View Post
    taking stim break?

    Probably should, but no. On the road and wifi is being spotty so just copy and pasting my lifts.
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  11. #71
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    Think you should then
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  12. #72
    Prince of Manlets Gibb1991's Avatar
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    Legs are insane
    Eat Right. Lift Heavy. Be a Fat Manlet.

    One Year to Leave Do I Even Lift Status

    http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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  13. #73
    Registered User Rog447's Avatar
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    Originally Posted by Gibb1991 View Post
    Legs are insane

    Thanks!
    Ryan Rogerson

    Dymatize Nutrition Regional Sales Manager
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  14. #74
    Registered User Rog447's Avatar
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    Light legs

    Kneeling 1 leg curl
    30x15
    40x15
    40x15
    40x12
    40x10

    SLDL
    135x15
    155x15
    155x15
    155x15

    Lying leg curl
    80x15
    95x12
    80x12

    HS leg press
    180x15
    270x15
    360x15
    360x15
    360x12
    360x10 dropset to 270x10

    HS V-squat
    90x12
    180x10
    180x8
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  15. #75
    Registered User Rog447's Avatar
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    Light shoulders


    Reverse pec deck
    105x15
    105x15
    120x10
    120x10

    Cable laterals
    10x15
    12.5x15
    12.5x15
    12.5x12

    Smith Shoulder press
    135x15
    135x15
    135x12
    135x10
    135x8

    DB laterals
    20x20
    25x15
    25x12
    25x12

    HS MTS shoulder press
    75x15
    75x12
    75x10
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  16. #76
    Banned The Solution's Avatar
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    Feeling good on the lighter workouts?
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  17. #77
    Registered User Rog447's Avatar
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    Just a quick update:

    I have still been training, but much lighter and just short workouts. I am now officially a father . My son was born Saturday, so have been trying to get adjusted and settled in.
    Ryan Rogerson

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  18. #78
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    Huge congrats to you and your son!
    Whats the name?
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  19. #79
    Needs Your Hip lewdog_5's Avatar
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    I saw some pictures. Congrats man. Your life is changed.

    Placing a dumbbell in the crib????
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  20. #80
    Integrated by Parts. JerG's Avatar
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    Congrats! You're gonna be an awesome dad!
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



    PSU
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  21. #81
    Registered User Rog447's Avatar
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    Originally Posted by The Solution View Post
    Huge congrats to you and your son!
    Whats the name?
    Thanks! Cole Thomas Rogerson. We decided on his middle name well before we even knew my wife was pregnant. We thought it would be an awesome way to honor my younger brother who passed in 2001 who's name was Tommy. He's got an awesome guardian angel, that's for sure!
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  22. #82
    Registered User Rog447's Avatar
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    Originally Posted by lewdog_5 View Post
    I saw some pictures. Congrats man. Your life is changed.

    Placing a dumbbell in the crib????
    Thanks! Yes it has.....not sure if I'm going to put a dumbbell or a motocross helmet in his crib first .
    Ryan Rogerson

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  23. #83
    Registered User Rog447's Avatar
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    Originally Posted by JerG View Post
    Congrats! You're gonna be an awesome dad!
    Thank you!
    Ryan Rogerson

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  24. #84
    Registered User Rog447's Avatar
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    Chest/triceps

    HS incline
    140x15
    180x15

    230x12+6+4=22 reps

    Flat Smith press
    135x12
    185x12
    225x8
    225x8
    225x8 dropset to 135x12

    Flat DB fly
    35x10
    35x10
    35x10

    Supersetted with

    Dips
    10
    10
    10

    NG incline DB press
    40x15
    40x15
    40x15

    Supersetted with

    UH tricep pushdowns
    35x20
    42.5x15
    42.5x12
    42.5x12

    Cambered bar pushdowns
    42.5x15x3
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  25. #85
    Banned The Solution's Avatar
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    Welcome back brother, how the last 10 days been?
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  26. #86
    Registered User Rog447's Avatar
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    Originally Posted by The Solution View Post
    Welcome back brother, how the last 10 days been?
    Great man, my wife is doing great and my son as well! Finally getting back into the gym consistently!
    Ryan Rogerson

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  27. #87
    Registered User Rog447's Avatar
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    Back/biceps

    HS high row
    140x15
    180x15

    230x15+8+6=29 reps

    Barbell rows
    135x15
    165x12
    185x10
    185x8
    185x8 dropset to 135x10

    Straight arm Pulldown
    42.5x15
    42.5x15
    42.5x12

    HS 1 arm low row
    180x15
    200x14
    230x10 dropset to 180x10

    Cambered bar curl
    60x20
    80x15
    80x10
    80x10 dropset to 60x12
    Ryan Rogerson

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  28. #88
    Registered User Rog447's Avatar
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    Chest/triceps

    Incline BB
    135x15
    165x14
    185x9
    185x8
    185x6 dropset to 135x7

    Supersetted with

    NG incline DB
    45x15
    45x10
    45x10
    45x10

    Flat DB
    80x12
    90x10
    90x9
    90x8

    HS incline
    140x12
    160x10
    160x8

    Supersetted with

    Cable flys
    15x20
    20x10
    20x10

    Rope overhead extension
    42.5x20
    50x12
    42.5x12
    42.5x10

    Supersetted with

    Cambered bar underhand pushdown
    35x15
    35x12
    35x10
    35x10
    Ryan Rogerson

    Dymatize Nutrition Regional Sales Manager
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    Back/bicep

    Pull-ups
    15
    12
    8
    8

    Chest supported t bar
    90x12
    100x10
    115x8<90x8
    90x8

    Supersetted with

    Straight arm Pulldown
    42.5x12
    42.5x12
    42.5x10
    42.5x10

    HS high row
    180x12
    180x12
    200x10

    Supersetted with

    HS low row
    70x10
    70x10
    70x10

    Bb shrug
    225x20 rest pause 15 rest pause 12 dropset to 135x10

    Incline DB curl
    30x15
    30x12
    30x10
    35x8

    Supersetted with

    Cable curls
    42.5x15
    42.5x9
    42.5x8
    42.5x8
    Ryan Rogerson

    Dymatize Nutrition Regional Sales Manager
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