|
|
Post by rantorcha on Oct 23, 2008 10:43:07 GMT -5
So yesterday I am writing all about my day and training session, I hit the Post Reply button and WHAM…I get an error message and it never posted. MOTHER! Lol Oh well. I did have a great workout yesterday and I am certainly feeling it today.
HAMS
Single-leg Leg Curl (4/1//1)
40/11, 40/11 – really hard sets. Made sure to focus 100% on making the muscle do the work
DB Stiff-leg Deads (2/4/1)
90/9, 90/8 – SLDs for the stretch exercise is the bane of my existence. BRUTAL!
Lying Leg Curl (1/0/1)
80/27, 95/15+5 – did last 5 reps as ¾-½ reps
QUADS
Hack Squats-toes in (5/1/1)
360/7, 360/7
Sissy Squat (2/4/1)
25/10, 25/9
Leg Press (1/0/1)
270/27, 270/31 – Holy crap!!! Pump and burn was insane
Quad/Glute
Cross-body Press/Squat (1/0/1) – 70/17, 70/18
Glutes
Abduction – 35/25..rest/pause (cramp)..35/15
Glute Machine – 20/20..drop..-/12
Today’s workout will be a little later today. Shannon and I went out to dinner last night for her work and didn’t get home until later. So there was no way I was going to get up at 4:30am.
|
|
|
|
Post by irons77 on Oct 24, 2008 9:36:04 GMT -5
RA, you train like a machine bro!! Looking good
I hope I will be pushing and pulling these kind of numbers later down the road
|
|
|
|
Post by rantorcha on Oct 24, 2008 10:05:20 GMT -5
RA, you train like a machine bro!! Looking good I hope I will be pushing and pulling these kind of numbers later down the road Thanks, brother....I have no doubt you will iron-man! |
|
|
|
Post by hossjob on Oct 25, 2008 16:40:32 GMT -5
What's up Ramiro? Looks like your training is full speed ahead. What is your diet/supplement protocol like right now?
|
|
|
|
Post by rantorcha on Oct 27, 2008 13:28:21 GMT -5
What's up Ramiro? Looks like your training is full speed ahead. What is your diet/supplement protocol like right now? Well, diet-wise Eric has me pretty strict, but I am eating a pretty good amount. For training days I get 365-p; 150-c; 56-f. For non-training days I get 365-p; 75-c; 49-f. As for supps, below is a list of stuff I use... CellSwell - during the day ON OptiMen Vit C NO Shotgun - pre workout Synthesize - intra workout Elevate - pre workout I am also in the middle of a small growth-mode phase of a couple OTC supps. Nothing too crazy, but like Eric said, effective....hopefully! I am up to 205 now and growing slowly but surely. |
|
|
|
Post by rantorcha on Oct 27, 2008 13:35:37 GMT -5
I am a little behind in keeping up with my journal. Thursday's workout was in the afternoon and I hit Delts and Traps and did 20 minutes of Cardio.
Friday's workout was great too! I had the luxury and pleasure of working out with Eric 3 weeks before the contest. A couple of observations...
- While Eric is "feeling" the last couple weeks pre-contest and it kind of shows, 1) he STILL puts every bit of energy he has left into his working sets, and 2) he still has his sense of humor in a very dry way. I saw a great leg machine that I don't have at my gym and I was commenting how effective I thought it was. Meanwhile there were two guys "working out" on it that frankly I didn't even notice. And to say that they were going heavy but weren't going too far down would be putting it nicely. He made a remark about them that I am still laughing about when I think of it.
Good stuff and intense workout! We did Biceps, Triceps, Calves.
|
|
|
|
Post by hossjob on Oct 27, 2008 19:19:27 GMT -5
Great stuff Ramiro. Elevate, I'm going to have to look into that. Are you liking it? And are you using anything Post workout? 205....  You damn beast! |
|
|
|
Post by The One on Oct 27, 2008 19:24:43 GMT -5
Great stuff Ramiro. Elevate, I'm going to have to look into that. Are you liking it? And are you using anything Post workout? 205.... You damn beast! Yeah, Ramiro is looking VERY THICK! |
|
|
|
Post by rantorcha on Oct 28, 2008 11:42:48 GMT -5
Great stuff Ramiro. Elevate, I'm going to have to look into that. Are you liking it? And are you using anything Post workout? 205.... You damn beast! I do love Elevate. It is a great compliment for me to NO Shotgun pre-workout. As for post-workout, I drink my shake with Waxy Maize. |
|
|
|
Post by rantorcha on Oct 28, 2008 11:44:02 GMT -5
Great stuff Ramiro. Elevate, I'm going to have to look into that. Are you liking it? And are you using anything Post workout? 205.... You damn beast! Yeah, Ramiro is looking VERY THICK! Directly attributable to your plan, my friend!! |
|
|
|
Post by Blade on Oct 28, 2008 11:52:15 GMT -5
Looking good Ramiro. I read the post about the reply button going to page not found and died laughing! lol I get that at work all the time so I hardly ever post here during the day
|
|
|
|
Post by rantorcha on Oct 28, 2008 12:45:26 GMT -5
Looking good Ramiro. I read the post about the reply button going to page not found and died laughing! lol I get that at work all the time so I hardly ever post here during the day Thanks Blade! Hey are you gong to be able to make it Nov 15th? |
|
|
|
Post by rantorcha on Oct 28, 2008 13:00:45 GMT -5
Being that this is my journal ;D I figure I could get away with writing about things not BBing-related. So, let me brag a little bit...my wife is currently on a trip with an analytics company called SAS. They flew her to their Corp office in NCarolina to speak at one of their functions. Then later today they are flying her in their corp jet to Las Vegas to an analytics convention they are sponsoring where she is one of the featured speakers. I am so proud of the work my wife is doing. She is really kicking ass. Since I am being the good husband  and taking care of the kids, I had to move around my workout schedule for the second week in a row. I trained on Sunday and Monday and won't train again until either Thursday and Friday OR Friday and Saturday. Here is Sunday's....per Eric's suggestion, I am doing a Hybrid week the next couple of weeks. BACKT-bar Row 2x5-7 4 plts(180)/9; 4 plts+25(205)/6+1 WG Pulldown 1x13-15, 10-12, 7-9 160/13, 190/10, 205/8 **left forearm/bicep is bothering me...the next few days off should help BB Bent Row - 225/9+1, 225/9 ss/ Stiff-arm Pulldown - 60/10, 60/10 LOW BACKSmith Mach Rack Deads (drop) 365/6... 275/10 Hyperextensions (drop) 25/15...-/10 as XReps Rear DeltsRev Pec Dec 90/20; 120/12..drop..90/6 NO CARDIO on Sunday.  ----------------------------------------------------------------- Monday... CHESTIncl Smith Press 2x5-7 195/11, 225/6 (first set was a little too light) Incl DB Press 1x7-9, 10-12, 13-15 90/9, 80/11, 70/14 Incl Flye - 45/10, 45/11 ss/ DB Pullover - 70/10, 70/11 Machine Press - drop 180/13...135/6 BICEPS - did less than normal b/c I just did them on Friday with E. Incl Bicep Curl 1x7-9, 10-12 35/9, 35/11 Sit-on-floor Bottom Cable Curl 50/10, 30/14 Side DeltsSide Laterals - 1x13-15, 10-12..drop..max 25/15; 30/10...20/10 GLUTESGlute Machine - 30 reps ss/ Abduction - 40+ reps Abs - V-ups - 15, 13+2, 13, 11 CARDIO - 20 minutes on treadmill Monday's workout looks a little long, but it went by pretty quickly. I got everything in that I wanted to. |
|
greg
P/RR/S Elite
Posts: 432
|
Post by greg on Oct 28, 2008 13:08:05 GMT -5
You don't have to be in your journal to brag about your wife! You can take that stuff anywhere!!!!
Congratulations.
|
|
|
|
Post by Blade on Oct 29, 2008 11:39:22 GMT -5
Looking good Ramiro. I read the post about the reply button going to page not found and died laughing! lol I get that at work all the time so I hardly ever post here during the day Thanks Blade! Hey are you gong to be able to make it Nov 15th? Doesn't look promising. I am planning a trip to NH for my little girls 13th! She's getting to be a big girl now. 5'5" size 8 shoe, and not only the tallest but smartest of her class. so can't wait for her to make the move here to FL in a couple years |
|
You damn beast!
and taking care of the kids, I had to move around my workout schedule for the second week in a row. I trained on Sunday and Monday and won't train again until either Thursday and Friday OR Friday and Saturday. 