Rog447's Journey.

Rog447 · 08-18-2007, 10:46 PM

Hey guys what's up? Welcome to my journal. I'll give you a quick run down of myself.

Vitals

Name: Ryan
Age: 18
Height: 5'10
Weight: 191

My current training split

Monday: Legs/Abs
Tuesday: Chest/Calves
Wednesday: Off
Thursday: Back/Abs
Friday: Shoulders/Traps
Saturday: Arms
Sunday: Off

Rog447 · 08-18-2007, 10:48 PM

Shoulders/Traps

Seated Military Press

Barx10
95x5
115x3
140x5
140x4+1
135x5
115x8

Seated DB shoulder press

60x7
65x4
55x9+1

Standing DB Lateral

30x10
30x10<15x10
25x10<15x10

Cable Lateral

30x5 SS Atrainer rear delt 25x10
20x7 SS Atrainer rear delt 30x10<15x10
20x8 SS Atrainer rear delt 30x10<15x10

Power Shrugs

135x8
225x5
315x10
365x8
405x7<225x12

DB Shrugs

70x12
75x10

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

Comments: Good workout...Delts were really burning. Hit traps hard also

! Note-PR's are in BOLD

XiLe Ultra · 08-19-2007, 05:16 AM

Alright, nice! good to see the journal over here, I didn't really notice that you were hitting abs twice a week, I actually didn't even know you cared about abs.

danman77220 · 08-19-2007, 05:43 AM

Workouts lookin solid man... I'll be following this

Keep it up.

Rog447 · 08-19-2007, 03:20 PM

Quote:

Originally Posted by XiLe Ultra

Alright, nice! good to see the journal over here, I didn't really notice that you were hitting abs twice a week, I actually didn't even know you cared about abs.

Of course i care about abs!

Quote:

Originally Posted by danman77220

Workouts lookin solid man... I'll be following this

Keep it up.

Thanks bro! Going to hit arms in about an hour.

Rog447 · 08-19-2007, 07:38 PM

Arms

BB Curl

45x12
65x8
95x8
105x5
105x5
EZ bar 80x10

Close Grip Floor Press

95x12
135x10
165x4+1
155x5+1

DB Incline Curls

30x12
35x8
30x10

DB Overhead Extension

80x10
85x7
Skullcrusher 70x12

1 Arm HS Curl

30x12/12 SS pushdown 70x10
35x7/7<both armsx8

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

Comments: Great workout loved the floor presses!!! Gotta do 30 min cardio later tonight.

XiLe Ultra · 08-19-2007, 09:14 PM

Where's the green coloring it is easier here, great workout. how are those floor presses?

Rog447 · 08-19-2007, 09:42 PM

Quote:

Originally Posted by XiLe Ultra

Where's the green coloring it is easier here, great workout. how are those floor presses?

True, ill keep PR's As GREEN..Floor presses are awesome REALLY liked them. Destroyed my tris.

Rog447 · 08-20-2007, 02:55 AM

Cardio

30 minutes LI cardio on treadmill

**bigDman** · 08-20-2007, 04:26 AM

good to see you started a journal and good luck

Rog447 · 08-21-2007, 02:00 PM

Quote:

Originally Posted by bigDman

good to see you started a journal and good luck

Thanks alot man

!

Rog447 · 08-21-2007, 02:01 PM

Todays weight: 190.2lbs

Rog447 · 08-21-2007, 06:43 PM

Legs

Front Squat

95x8
135x5
185x2
205x1
225x1
205x4
205x3

Cybex Hack Squat

140x6
140x6
140x7

Leg Press

270x10
360x10
410x7

Lying Leg curl

12 SS Leg extension 10
10 SS Leg extension 10

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

Comments: Went to a different gym...VERY hot in there (no ac). 225 pwned me again

...gonna drop the weight and rep it out.

XiLe Ultra · 08-21-2007, 07:35 PM

Nice pics and vids! Prayer was playind during the hack squats!
The Front squat was awesome, and you set it down nicely too.

danman77220 · 08-22-2007, 01:25 AM

Damn nice depth on that front squat!

Rog447 · 08-22-2007, 03:10 AM

Quote:

Originally Posted by XiLe Ultra

Nice pics and vids! Prayer was playind during the hack squats!
The Front squat was awesome, and you set it down nicely too.

Ya buddy!!!

Quote:

Originally Posted by danman77220

Damn nice depth on that front squat!

Thanks man...ass to grass FTW! i was expecting 2-3 reps though.

**romanaz** · 08-22-2007, 03:30 AM

the key to olympic squats is Down Fast, up slow(er).

you want to DECREASE TUT. if your going to drop the front squat, just drop it, don't set it down like that, you could injure yourself going deeper then you can handle to set it down. I don't know what grip you are using, but it would be best safety wise to just drop it.

Otherwise that looked good. ATG 4 life

08-18-2007, 10:46 PM	#1
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Rog447's Journey. Hey guys what's up? Welcome to my journal. I'll give you a quick run down of myself. Vitals Name: Ryan Age: 18 Height: 5'10 Weight: 191 My current training split Monday: Legs/Abs Tuesday: Chest/Calves Wednesday: Off Thursday: Back/Abs Friday: Shoulders/Traps Saturday: Arms Sunday: Off

08-18-2007, 10:48 PM	#2
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Re: Rog447's Journey. Shoulders/Traps Seated Military Press Barx10 95x5 115x3 140x5 140x4+1 135x5 115x8 Seated DB shoulder press 60x7 65x4 55x9+1 Standing DB Lateral 30x10 30x10<15x10 25x10<15x10 Cable Lateral 30x5 SS Atrainer rear delt 25x10 20x7 SS Atrainer rear delt 30x10<15x10 20x8 SS Atrainer rear delt 30x10<15x10 Power Shrugs 135x8 225x5 315x10 365x8 405x7<225x12 DB Shrugs 70x12 75x10 Workout Nutrition: 5 Scoops of Xtend, 1 Scoop Substance mixed in 1/2gallon water Comments: Good workout...Delts were really burning. Hit traps hard also ! Note-PR's are in BOLD

08-19-2007, 05:16 AM	#3
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: Rog447's Journey. Alright, nice! good to see the journal over here, I didn't really notice that you were hitting abs twice a week, I actually didn't even know you cared about abs. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-19-2007, 05:43 AM	#4
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Rog447's Journey. Workouts lookin solid man... I'll be following this Keep it up. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-19-2007, 07:38 PM	#6
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Re: Rog447's Journey. Arms BB Curl 45x12 65x8 95x8 105x5 105x5 EZ bar 80x10 Close Grip Floor Press 95x12 135x10 165x4+1 155x5+1 DB Incline Curls 30x12 35x8 30x10 DB Overhead Extension 80x10 85x7 Skullcrusher 70x12 1 Arm HS Curl 30x12/12 SS pushdown 70x10 35x7/7<both armsx8 Workout Nutrition: 5 Scoops Xtend, 1 Scoop Isopure in 1/2 gallon water Comments: Great workout loved the floor presses!!! Gotta do 30 min cardio later tonight.

08-19-2007, 09:14 PM	#7
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: Rog447's Journey. Where's the green coloring it is easier here, great workout. how are those floor presses? __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-20-2007, 02:55 AM	#9
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Re: Rog447's Journey. Cardio 30 minutes LI cardio on treadmill

08-20-2007, 04:26 AM	#10
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,626 Recipes: 0 Rep Power: 186	Re: Rog447's Journey. good to see you started a journal and good luck __________________ COME CHECK OUT MY JOURNAL

08-21-2007, 02:01 PM	#12
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Re: Rog447's Journey. Todays weight: 190.2lbs

08-21-2007, 06:43 PM	#13
Rog447 Pro Stature Join Date: Aug 2007 Location: Illinois Posts: 116 Recipes: 0 Rep Power: 17	Re: Rog447's Journey. Legs Front Squat 95x8 135x5 185x2 205x1 225x1 205x4 205x3 Cybex Hack Squat 140x6 140x6 140x7 Leg Press 270x10 360x10 410x7 Lying Leg curl 12 SS Leg extension 10 10 SS Leg extension 10 Workout Nutrition: 5 Scoops of Xtend, 1 Scoop Substance in 1/2 gallon water. Comments: Went to a different gym...VERY hot in there (no ac). 225 pwned me again ...gonna drop the weight and rep it out.

08-21-2007, 07:35 PM	#14
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: Rog447's Journey. Nice pics and vids! Prayer was playind during the hack squats! The Front squat was awesome, and you set it down nicely too. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

08-22-2007, 01:25 AM	#15
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Re: Rog447's Journey. Damn nice depth on that front squat! __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log