Rog447's Journey. - Page 2

Rog447 · 08-24-2007, 10:11 PM

Cardio

35 minutes Low intensity cardio on treadmill

Rog447 · 08-25-2007, 07:59 PM

Shoulders/Calves

Seated Smith BTN Press

95x10
135x12
155x6
155x5
135x10

HS Shoulder Press

180x5
140x11
160x5

Standing DB Lateral

30x12
30x10
30x7<25x6<15x10

Seated DB Lateral

20x12
20x10

Cable Lateral

20x10 SS Atrainer rear delt 25x10
20x8 SS Atrainer rear delt 20x15

Rear Delt Flyes

80x15
80x12

Seated Calf Raise

45x10
135x10 SS Donkey calf raise 6 platesx7
135x9 SS Donkey calf raise 5 platesx10
135x7<90x7<45x10 SS Donkey calf raise 4 platesx10

Workout Nutrition: 5 Scoops of Xtend, 1 Scoop Substance mixed in 1/2 gallon water

Comments: Worn out.....looking forward to next week off. Cardio later.

XiLe Ultra · 08-25-2007, 08:27 PM

Awesome laterals and presses chief.

Rog447 · 08-26-2007, 03:47 AM

Quote:

Originally Posted by XiLe Ultra

Awesome laterals and presses chief.

Thanks xile.

Rog447 · 08-26-2007, 03:47 AM

Cardio

35 minutes Low intensity cardio on treadmill

Rog447 · 08-26-2007, 08:29 PM

Arms

Incline DB curl

25x10
40x6/6
40x7/6
30x12
30x10

DB Preacher Curl

30x8/8
30x9/9
35x6/6<20x10/10

BB Curl

75x9
75x8
Close Grip EZ bar 60x10

Close Grip Floor Press

135x10
185x3
135x11 (pause at bottom)
155x4+1

Brett Floor pressing

EZ Bar Skullcrusher

80x6
70x12
70x13(paused at bottom)

Tricep Pushdowns (rope)

80x10 SS rev grip pushdown 40x6/6
70x10 SS rev grip pushdown 30x8/8

Workout Nutrition: 5 Scoops Xtend, 1 Scoop Isopure in 1/2 gallon water

Comments: Paused reps are awesome really hit my tris great, Feels much better on my elbows to. The reason my green mag was between my legs was for the CL contest right now but im not going to use that footage anymore got a better idea.

Rog447 · 08-26-2007, 08:29 PM

T-bar row vid...

XiLe Ultra · 08-26-2007, 09:43 PM

Nice floor presses man, it looked like you were just doing the bar, then it looked like a 10 or small 25...but I looked in the mirror and I could tell it was a 45...i know there's no 35s in your gym.

XiLe Ultra · 08-26-2007, 09:44 PM

I don't like the way you guys bend your wrists though. keep that sh1t straight bro.

Rog447 · 08-27-2007, 07:07 PM

Cardio

30 minutes Low intensity cardio on treadmill

Rog447 · 08-30-2007, 04:12 PM

Cardio

30 minutes Low intensity cardio on treadmill

**bigDman** · 08-30-2007, 06:56 PM

nice floor pressing

Rog447 · 08-31-2007, 07:13 PM

Quote:

Originally Posted by bigDman

nice floor pressing

Thanks man, Im really starting to like that lift.

Rog447 · 09-02-2007, 07:34 PM

Heavy Upper

Incline BB

95x8
135x5
155x5
155x5
155x5
155x5
155x5

Seated BB MP

95x5
115x5
115x5
115x5
120x5

T-bar Row

135x5
160x5
180x5
180x5
180x5

Close Grip Floor Press(With Pauses)

135x5
145x5
135x5
135x4+1

Hanging Knee Raise

10 SS Leg Raise 10
10 SS Leg Raise 10
10

Workout Nutrition: 5 Scoops of Xtend, 1 Scoop Substance mixed in 1/2 gallon water

Comments: Awesome session!!! Routines gonna take a lil while to get used to all those pressing movements....MP's didnt feel heavy at all just muscular endurance isnt up to par yet.

**romanaz** · 09-02-2007, 08:16 PM

holy crap thats a lot of mirrors!

Rog447 · 09-02-2007, 08:40 PM

Quote:

Originally Posted by romanaz

holy crap thats a lot of mirrors!

LOL my whole gyms a mirror!!

Rog447 · 09-03-2007, 07:00 PM

Heavy Lower

Front Squat

95x8
135x5

08-24-2007, 10:11 PM	#31
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Cardio 35 minutes Low intensity cardio on treadmill __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

08-25-2007, 07:59 PM	#32
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Shoulders/Calves Seated Smith BTN Press 95x10 135x12 155x6 155x5 135x10 HS Shoulder Press 180x5 140x11 160x5 Standing DB Lateral 30x12 30x10 30x7<25x6<15x10 Seated DB Lateral 20x12 20x10 Cable Lateral 20x10 SS Atrainer rear delt 25x10 20x8 SS Atrainer rear delt 20x15 Rear Delt Flyes 80x15 80x12 Seated Calf Raise 45x10 135x10 SS Donkey calf raise 6 platesx7 135x9 SS Donkey calf raise 5 platesx10 135x7<90x7<45x10 SS Donkey calf raise 4 platesx10 Workout Nutrition: 5 Scoops of Xtend, 1 Scoop Substance mixed in 1/2 gallon water Comments: Worn out.....looking forward to next week off. Cardio later. __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

08-25-2007, 08:27 PM	#33
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: Rog447's Journey. Awesome laterals and presses chief. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

08-26-2007, 03:47 AM	#35
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Cardio 35 minutes Low intensity cardio on treadmill __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

08-26-2007, 08:29 PM	#36
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Arms Incline DB curl 25x10 40x6/6 40x7/6 30x12 30x10 DB Preacher Curl 30x8/8 30x9/9 35x6/6<20x10/10 BB Curl 75x9 75x8 Close Grip EZ bar 60x10 Close Grip Floor Press 135x10 185x3 135x11 (pause at bottom) 155x4+1 Brett Floor pressing EZ Bar Skullcrusher 80x6 70x12 70x13(paused at bottom) Tricep Pushdowns (rope) 80x10 SS rev grip pushdown 40x6/6 70x10 SS rev grip pushdown 30x8/8 Workout Nutrition: 5 Scoops Xtend, 1 Scoop Isopure in 1/2 gallon water Comments: Paused reps are awesome really hit my tris great, Feels much better on my elbows to. The reason my green mag was between my legs was for the CL contest right now but im not going to use that footage anymore got a better idea. __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

08-26-2007, 08:29 PM	#37
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. T-bar row vid... __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

08-26-2007, 09:43 PM	#38
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: Rog447's Journey. Nice floor presses man, it looked like you were just doing the bar, then it looked like a 10 or small 25...but I looked in the mirror and I could tell it was a 45...i know there's no 35s in your gym. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

08-26-2007, 09:44 PM	#39
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,374 Recipes: 0 Rep Power: 183	Re: Rog447's Journey. I don't like the way you guys bend your wrists though. keep that sh1t straight bro. __________________ ISSA Certified Personal Trainer in IL Deadlift: 405 Bench: ?? Squat: ?? MP #17 (no G & N)

08-27-2007, 07:07 PM	#40
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Cardio 30 minutes Low intensity cardio on treadmill __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

08-30-2007, 04:12 PM	#41
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Cardio 30 minutes Low intensity cardio on treadmill __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

09-02-2007, 07:34 PM	#44
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Heavy Upper Incline BB 95x8 135x5 155x5 155x5 155x5 155x5 155x5 Seated BB MP 95x5 115x5 115x5 115x5 120x5 T-bar Row 135x5 160x5 180x5 180x5 180x5 Close Grip Floor Press(With Pauses) 135x5 145x5 135x5 135x4+1 Hanging Knee Raise 10 SS Leg Raise 10 10 SS Leg Raise 10 10 Workout Nutrition: 5 Scoops of Xtend, 1 Scoop Substance mixed in 1/2 gallon water Comments: Awesome session!!! Routines gonna take a lil while to get used to all those pressing movements....MP's didnt feel heavy at all just muscular endurance isnt up to par yet. __________________ ISSA Certified Fitness Trainer Ryan Rogerson Online Personal Trainer Customized Workout and Nutrition Programs Contact me if interested via email (Rog447@comcast.net) or message me.

09-03-2007, 07:00 PM	#47
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 18	Re: Rog447's Journey. Heavy Lower Front Squat 95x8 135x5