Ramiro's Road to...

[jona67]

nice workouts RA!

take care of that shoulder.

[rantorcha]

Nov 20, 2008 15:28:28 GMT -5 Cathy said:

Nice workout RA. Sorry to hear about the shoulder crap.
~Cat

Thanks, Cat ;D

[rantorcha]

Nov 20, 2008 19:39:03 GMT -5 @jona67 said:

nice workouts RA!

take care of that shoulder.

I'm tryin' Jon, believe me! lol

[rantorcha]

I had another great workout today. Even now, 6 hours later, I am still pretty wrecked. Now I need a good growth-inducing nap! ;D

DELTS
Cable behind-back Side Lateral 1x16-20, 13-15
5/20, 10/15
Arnold Press 1x7-9, 10-12, 13-15
75/7, 65/10, 55/11* couldn't get 13 reps..I was thrashed!
DB Side Laterals 1x10-12, 13-15
35/12, 30/15
Delts were pretty damn pumped after this one.

TRICEPS
Cross-body single-arm Ext. 1x16-20, 13-15
5/20, 10/15
Pressdown - body over bar 1x7-9, 10-12, 13-15
95/10-full stack, 87.5/12, 80/15
Incl Tricep Ext 1x10-12, 7-9
80/12, 90/9
Whew.

ABS
Lying Leg Lifts - 2 sets
ss/ Decl Crunch - 2 sets
Cable Side Crunch - 1 set

TRAPS
Seated Bent-over upper trap shrug
45/15, 45/12, 45/12

CARDIO - 22 minutes on Treadmill - only did 17 min yesterday so I figured I'd get a couple extra minutes today

[hossjob]

NICE! the "higher" rep - rep range days are very challeging.

[rantorcha]

I had another pretty good workout today. Back day is always fun for me. And, another week of FD/FS, so it was really kickin' this morning! I am making a slight change my split again this week since I am training tomorrow with our own Guru, but nothing too drastic.

Here is today's...
BACK
Corner T-bar Row (3/0/x)
4plts+25/5+1; 4plts+25/5+2
Pullup (6/1/1)
25/5 (forgot add'l rest/pause reps); 25/3+1+1+1 (1st 2 r/p were 20-sec; last rep was 30-sec r/p)
DB Row (2/4/1)
100/8, 110/7
WG Lat Pulldown (1/0/1) (30-40 reps)
100/27 - too much bicep on last reps. Need a do-over on another exercise
Hammer High Row Mach (30-40 reps) (do-over!
2 plts each side/20+10+8 (R/P) = 38 reps
Smith Rack Deads: 225/22
ss/ Hyperextenstions: -/20 WHEW!!!

CALVES
Seated Raises (2/4/1)
135/9, 135/9
Hammer Calf Press (1/0/1)
3plts each/32, 3plts each/25 OOOOOUCH!

GLUTES
Glute Machine - 15/30reps each leg
Abductor Mach - 75/30...drop 65/15
(meant to do all reps with 65, but the "side stack" had the pin with an add'l 10 pounds)

CARDIO - 20 minutes on the treadmill

[irons77]

Have a Happy Thanksgiving RA!

[Cathy]

Ramiro, hope you are well. Thank you for your kind comments. You truly remind me of my brother's, so you are my "4th" brother
~Cathy

[hossjob]

Ramiro, hope you guys had a GREAT Thanksgiving. Im sure you did with your wonderful family.

Did you get to eat food that you WANTED to eat or did Coach have you on lockdown? LOL.

Anyway, wanted to check in here and give a belated Happy Turkey Day my man. Send OUR regards to your family please.

[rantorcha]

Nov 26, 2008 21:51:31 GMT -5 irons77 said:

Have a Happy Thanksgiving RA!

Thanks, Iron! It was a great weekend. Hope everything was great in your neck of the woods.

[rantorcha]

Dec 1, 2008 14:48:08 GMT -5 Cathy said:

Ramiro, hope you are well. Thank you for your kind comments. You truly remind me of my brother's, so you are my "4th" brother
~Cathy

I am honored, Cat. Thanks, I'll where the badge proudly! ;D

[rantorcha]

Dec 1, 2008 16:26:50 GMT -5 hossjob said:

Ramiro, hope you guys had a GREAT Thanksgiving. Im sure you did with your wonderful family.

Did you get to eat food that you WANTED to eat or did Coach have you on lockdown? LOL.

Anyway, wanted to check in here and give a belated Happy Turkey Day my man. Send OUR regards to your family please.

Our thanksgiving was great! We had a record number of people at our house - I think the last count was 17 - which made things even better. And NO, I was NOT on lockdown, thank goodness. But, it sounds like you were!

I hope your thanksgiving was great for you and yours, my friend.

[rantorcha]

What a great week off. I had form Tuesday of last week until Sunday off from work and I enjoyed every bit of it. I got in all of my workouts, of course. Keeping my focus on the big prize, maintaining my focus and drive.

So, after a nice weekend, back at Monday again - this week it's a Rep Range week.

MONDAY -
BACK
WG Pulldown 1x7-9, 10-12, 13-15
205/9, 190/12, 175/13
Rev Grip Pulldown 1 x13-15, 10-12, 7-9
175/15, 215/11+1, 255/7+1
T-bar Row 1x7-9, 10-12, 13-15
5 plts/7 not great; too heavy for 7 reps, 4 plts/11, 3 plts/15 last set was really controlled
One-arm Row - 120/8
V-bar Pulldowns - 115/16

LOW BACK
Hyperextensions - 3x13-15
25/15, 25/15, 25/13..drop..-/5

REAR DELTS
Rev Pec Dec 1x16-20, 13-15
100/20, 130/13

CALVES
Leg Press Raises (21s) - 5plts each/21, 5plts each/21
Rev Hack Raises - 3 plts each/25; 3 plts + 25 each/25

CARDIO - N/A today (time issues)

So Sunday night, we had pretty bad weather and the power went out for a few seconds. But of course, the alarm clock started blinking. I went to reset it and didn't quite do it properly (set it for pm instead of am). Needless to say I didn't wake up on time and pushed my workout until the afternoon.



TUESDAY -
CHEST
Incl Smith Press - 3x7-9
Incl Hammer Press - 3x10-12
Flat DB Flye - 2x13-15
Star Trac Chest Press - 2x16-20

ABS - alternating sets
Decl Crunch - 3 sets
Lying Leg Lifts - 2 sets

BICEPS
Nautilus Preacher - 2x13-15, 1x10-12
80/14, 80/14, 90/11
Incl Curl - 1x7-9
35/8

SIDE DELTS
Star Trac Side Laterals - 30/25, 50/16, 70/8..drop..50/8

CARDIO - 20 minutes on Treadmill

I had an issue in my left bicep/forearm. The doc worked on it and it was bruised. That, plus the fact that I did biceps on Friday in my changed-around schedule made me tone down my volume today.

[tank316]

CARDIO - N/A today (time issues)

So Sunday night, we had pretty bad weather and the power went out for a few seconds. But of course, the alarm clock started blinking. I went to reset it and didn't quite do it properly (set it for pm instead of am).

LOL, i did this sunday morning too, the power didnt go out, i just got lazy!!!!

[jona67]

awesome workouts RA!

Are you still considering competing for the Pro Card?