Ramiro's Road to...

[tapo31]

Nov 7, 2008 13:48:11 GMT -5 rantorcha said:

Had another good day at the gym today...not great, but good. I had a little neck impingement again today trying to take away my focus, but I did not let it for the most part. I gave my delts a thorough thrashing. I tried to put my arms up to stretch afterwards and couldn't. I had to throw them up!

DELTS
Rack Smith Delt Press
195/5, 185/8
Seated Arnold Press
65/9, 75/5
As Alternate Sets: Front Raise 20/15 & Side Lateral 25/15
As Superset: 20/10 & 20/10 + 5 cheat

TRAPS
Hammer Shrug: 90each/12, 90/12
ss/ Smith Upright Row/Shrug: 135/10, 135/8

TRICEPS
Seated Overhead EZ bar Ext
90/10, 90/10
Pushdowns - body over bar
87.5/10, 87.5/9, 87.5/9
Rev Grip Pressdown
35/15...25/8; 35/13...6+2

ABS
Rev Leg Lift Curl
Decl Bench Crunch

CARDIO
20 min on Treadmill

Do you find that you get neck issues more frequently on shoulder day? I do and I was wondering if it was just me. I really can't do DB side laterals because, even with strict form, I have screwed up my neck a couple times. That being said, another great workout RA!

[rantorcha]

Nov 11, 2008 12:03:50 GMT -5 tapo31 said:

Do you find that you get neck issues more frequently on shoulder day? I do and I was wondering if it was just me. I really can't do DB side laterals because, even with strict form, I have screwed up my neck a couple times. That being said, another great workout RA!

Actually, yes. Shoulder day and chest day. I am actually going to a sports rehab center for the last couple of weeks and they are thoroughly opening up my delt and trap area using crazy massage techniques (Active Release Tech.) and certain focus pre-hab exercises (done pre-workout). It's been a couple of weeks and so far so good. Already I have been able to do some flat bench stuff that I haven't been able to do in months/a couple of years. I am not totally pain free yet though. I'll keep you posted after a few weeks.

Since a few of you are big sports fans, they also perpare future NFL players for the combine. They have a laundry list of people that are now in the NFL from just this past draft. Also, MLB players hang around there. A couple of weeks ago I saw Miguel Tejada, last week I saw Jorge Julio, pitcher for the Braves, (http://atlanta.braves.mlb.com/team/player.jsp?player_id=406402) and I know Manny ramirez trains there as well.

Cool stuff.

[tapo31]

Nov 11, 2008 13:17:20 GMT -5 rantorcha said:

Nov 11, 2008 12:03:50 GMT -5 tapo31 said:

Do you find that you get neck issues more frequently on shoulder day? I do and I was wondering if it was just me. I really can't do DB side laterals because, even with strict form, I have screwed up my neck a couple times. That being said, another great workout RA!

Actually, yes. Shoulder day and chest day. I am actually going to a sports rehab center for the last couple of weeks and they are thoroughly opening up my delt and trap area using crazy massage techniques (Active Release Tech.) and certain focus pre-hab exercises (done pre-workout). It's been a couple of weeks and so far so good. Already I have been able to do some flat bench stuff that I haven't been able to do in months/a couple of years. I am not totally pain free yet though. I'll keep you posted after a few weeks.

Since a few of you are big sports fans, they also perpare future NFL players for the combine. They have a laundry list of people that are now in the NFL from just this past draft. Also, MLB players hang around there. A couple of weeks ago I saw Miguel Tejada, last week I saw Jorge Julio, pitcher for the Braves, (http://atlanta.braves.mlb.com/team/player.jsp?player_id=406402) and I know Manny ramirez trains there as well.

Cool stuff.

Wow, that is very cool. Can I come just walk around with you next time? And with that, I am off to the gym to hit shoulders. Lets hope my neck has no impingement this time.

[rantorcha]

Today's workout...

CHEST
Flat DB Press (2/3/1)
80/7, 80/5
Hammer Incl Press (5/1/1)
70each/11; 70ea/10
Incl DB Flye
(2/3/1) - 40/11
(5/1/1) - 40/13
WG Hammer Press (1/0/1) - 45each/27
ss/ Cable Crossover (1/0/1) - 25/20

BICEPS
Incl Curl (2/3/1)
30/12, 35/9
Hammer Preacher (5/1/1)
70/10, 70/9
Bottom Cable Curl (1/0/1)
50/10..drop..42.5/10

Side Delts
Behind-back Laterals
(2/4/1) - 15/12
(1/0/1) - 10/20; 10/15..drop..5/13

ABS
Rev Leg Lifts - 2 sets
Decl Crunch - 3 sets

CARDIO - 8 min on Elliptical; 12 min on Treadmill

I was a little sleepy this morning, but I snapped to pretty quickly. My right shoulder was a little tight again today, but luckily I am going to my therapy session tomorrow afternoon. It didn't hinder any of my sets per se, but it did start to bother me during my higher rep sets. The focus was being taken off my chest and onto my delt.

I am looking forward to going to sleep a tad early tonight and sleeping in (until 6am) tomorrow.

[rantorcha]

Nov 11, 2008 13:29:16 GMT -5 tapo31 said:

Nov 11, 2008 13:17:20 GMT -5 rantorcha said:

Actually, yes. Shoulder day and chest day. I am actually going to a sports rehab center for the last couple of weeks and they are thoroughly opening up my delt and trap area using crazy massage techniques (Active Release Tech.) and certain focus pre-hab exercises (done pre-workout). It's been a couple of weeks and so far so good. Already I have been able to do some flat bench stuff that I haven't been able to do in months/a couple of years. I am not totally pain free yet though. I'll keep you posted after a few weeks.

Since a few of you are big sports fans, they also perpare future NFL players for the combine. They have a laundry list of people that are now in the NFL from just this past draft. Also, MLB players hang around there. A couple of weeks ago I saw Miguel Tejada, last week I saw Jorge Julio, pitcher for the Braves, (http://atlanta.braves.mlb.com/team/player.jsp?player_id=406402) and I know Manny ramirez trains there as well.

Cool stuff.

Wow, that is very cool. Can I come just walk around with you next time? And with that, I am off to the gym to hit shoulders. Lets hope my neck has no impingement this time.

It is pretty cool. They have a ton of Dolphins go there as well since the facility is about 2 blocks away.

[rantorcha]

I went to my therapy session yesterday and he ripped up my shoulder pretty good. I am looking forward to tomorrow to test it with delt training.

Last night was a bit of a late night (for me) and getting up this morning was ROUGH! Somehow I wasn't that tired during my workout - which was shocking. Actually, it turned into a kick ass workout. The weights weren't very high, but VERY effective.

HAMS
Single-leg Leg Curl (5/1/1)
40/9, 50/7
DB Stiff Leg Deads (2/4/1) - went lighter for better stretch
65/10, 65/10
Lying Leg Curl (1/0/1)
65/20; 65/10 as straight set..65/10 more by lifting knees 1/2 way up.

QUADS & Glutes
Leg Press (5/1/1)
6 plts each/8, 6 plts/8
Hack Squat (2/3/1) - 115 each side/8
Rev Hack Squat (2/3/1) - 115 each side/10
Cross-body Leg Press Mach (1/0/1)
65/25, 65/30
Abduction - 65/35, 65/35
Cross-body Smith lunge - 115/20 each leg

CALVES
Seated Raises (2/3/1) - 90/15, 135/10
Hammer Calf Press (1/0/1) - 4 plts each side/20; 4 plts/17+3

CARDIO - 20 minutes on treadmill

Doing FD/FS, I sometimes have a hard time. In the middle of my set, as I am counting the seconds for the concentric, eccentric, etc., I sometimes lose count of my reps! It doesn't happen often, but when it does happen, it pisses me off! lol

[irons77]

LOL, I hear you on the counting thing!!
Some times the people workingout next to me have to keep count for me

Have fun this weekend bro

[rantorcha]

I forgot to post on Friday, so here goes...

Since I went to the UM game on Thursday night, I decided to workout midday instead of waking up at 4:30am and only have about 4 hours of sleep.

DELTS
Nautilus Shoulder Press Mach (6/1/1)
80each side/8; 95each/6+1+1 (R/P)
DB Shoulder Press (2/4/1)
50/8; 50/8
Side Lateral Mach (1/0/1)
25/30, 20/23+7 cheat reps
Cable Front Lateral (1/0/1) - 10/20
ss/ Single-arm Behind back Lateral - 10/10..drop..5/10

TRAPS
Seated Bent Shrug - 40/12, 40/13
ss/ Seated Rope Row - 45/15, 45/13

TRICEPS
Incl EZ bar Ext (6/1/1)
90/7, 90/6+2 (R/P)
Cable Pushdown - body over bar (3/0/X)
87.5/7+3(R/P), 97.5/5+3 (R/P)
Overhead Ext (2/4/1)
70/7 - wow!!!
Machine Extension (1/0/1)
60/37!!

No cardio today

[rantorcha]

Today started out kind of slow. When my alarm went off, i could have sworn it was 2am! BRU-TAL!!! This weekend was fun as hell but very tiring. Of course the baby didn't help getting up at 6am both mornings. Oh well....looks like no Monday NIght Football for me. I am going to bed at 8:30 tonight.

This week is a Rep Range week and it was pretty good. I had to move things along a little quicker than usual today just because there was so much to do, but it got done.

BACK
WG Bent Row 1x7-9, 10-12, 13-15
255/8, 225/12, 205/14
Pullups 1x10-12, 7-9
-/12, -/9
Life Fitness Pulldown 1x16-20, 13-15
160/17, 160/13+1
CG Seated Row 1x1-12, 7-9
210/10, 210/9

LOW BACK
Smith Rack Deads 1x7-9, 10-12
365/7 (no belt), 315/12 (with belt)
Hyperext 1x13-15
25/15..drop..-/5

REAR DELTS
Top Cable Cross - 1x13-15, 16-20
20/15, 20/19

GLUTES
Glute Mach - 10?/30 reps each
Abduction - 65/50 !!

CARDIO - 20 minutes on Treadmill

CALVES
Seated Raises 1x10-12, 7-9
135/12, 180/8
Hammer Press
3 plts each/25, 3 plts/25

I think I might have to streamline this Monday workout. I feel like I am doing too much. I got through it though and it felt pretty good.

I also hit the delt therapist today and he was just ripping up my shoudler. Ouch, but I hope to feel better for tomorrow.

[rantorcha]

Here's a quick rundown of today's workout...

CHEST
Flat DB Flye - 1x16-20, 13-15
Incl DB Press - 1x7-9, 10-12, 13-15
Incl Smith - 1x10-12, 13-15, 16-20
Cable Crossover - 2 sets

BICEPS
Low Cable Curl 1x16-20, 13-15
35/20, 42.5/14
90 degree DB Preacher - 1x7-9, 10-12
30/7, 25/10
Standing DB Curl - 1x7-9
45/7

Major bicep pump. I don't have to go very heavy lately to get a good bicep pump. Holy cow. I couldn't move my arms after this.

Side Delts - didn't do any today. Am a little sore from yesterday's therapy.

ABS
Lying Leg Lifts - 3 sets
Cable Crunch - 2 sets

CARDIO - 20 minutes on Treadmill

[Blade]

Nov 17, 2008 16:02:24 GMT -5 rantorcha said:

I forgot to post on Friday, so here goes...

Since I went to the UM game on Thursday night, I decided to workout midday instead of waking up at 4:30am and only have about 4 hours of sleep.

DELTS
Nautilus Shoulder Press Mach (6/1/1)
80each side/8; 95each/6+1+1 (R/P)
DB Shoulder Press (2/4/1)
50/8; 50/8
Side Lateral Mach (1/0/1)
25/30, 20/23+7 cheat reps
Cable Front Lateral (1/0/1) - 10/20
ss/ Single-arm Behind back Lateral - 10/10..drop..5/10

TRAPS
Seated Bent Shrug - 40/12, 40/13
ss/ Seated Rope Row - 45/15, 45/13

TRICEPS
Incl EZ bar Ext (6/1/1)
90/7, 90/6+2 (R/P)
Cable Pushdown - body over bar (3/0/X)
87.5/7+3(R/P), 97.5/5+3 (R/P)
Overhead Ext (2/4/1)
70/7 - wow!!!
Machine Extension (1/0/1)
60/37!!

No cardio today

So how did the shoulder feel? I've been going through some issue with my right medial and then on my left side my trap is tight right p to the base of my skull for some reason and its been about 4 weeks now. thought i slept wrong but it never went away and now i can not adjust my neck the way i used to.

[tank316]

SOLID RA, looking SOLID

[rantorcha]

Nov 18, 2008 12:39:56 GMT -5 Blade said:

Nov 17, 2008 16:02:24 GMT -5 rantorcha said:

I forgot to post on Friday, so here goes...

Since I went to the UM game on Thursday night, I decided to workout midday instead of waking up at 4:30am and only have about 4 hours of sleep.

DELTS
Nautilus Shoulder Press Mach (6/1/1)
80each side/8; 95each/6+1+1 (R/P)
DB Shoulder Press (2/4/1)
50/8; 50/8
Side Lateral Mach (1/0/1)
25/30, 20/23+7 cheat reps
Cable Front Lateral (1/0/1) - 10/20
ss/ Single-arm Behind back Lateral - 10/10..drop..5/10

TRAPS
Seated Bent Shrug - 40/12, 40/13
ss/ Seated Rope Row - 45/15, 45/13

TRICEPS
Incl EZ bar Ext (6/1/1)
90/7, 90/6+2 (R/P)
Cable Pushdown - body over bar (3/0/X)
87.5/7+3(R/P), 97.5/5+3 (R/P)
Overhead Ext (2/4/1)
70/7 - wow!!!
Machine Extension (1/0/1)
60/37!!

No cardio today

So how did the shoulder feel? I've been going through some issue with my right medial and then on my left side my trap is tight right p to the base of my skull for some reason and its been about 4 weeks now. thought i slept wrong but it never went away and now i can not adjust my neck the way i used to.

The therapy is helping, but it is a slow process. After the first session, it did feel great, but it went back to the same crappy pain. And that is what the doc said would happen. But now hopefully he is breaking things down using a combination of grapsing massage, stretching and minor chiropractic care. We are goign to reevaluate things in a couple of weeks. I'll keep you posted.

[rantorcha]

Today's workout was pretty fantastic! Everything was clicking today for some reason. I don't ask why, I just enjoy the ride.

My concentration on this day is especially on hams and glutes. I have a genetic gift (or so my wife says) of a round glute-area, but not too good for bodybuilding contests. So, I am working to reduce and trim down that area. But also make my hams as dramatic as my quads can be.

HAMS
Single-leg Standing Leg Curls1x16-20, 13-15
20/20, 25/15
Stiff Leg Deads - 1x10-12, 2x7-9
225/12, 275/9, 295/8 - did these really slow and methodically
Lying Leg Curl - 1x13-15, 10-12
125/14+1, 140/8..drop..110/3+1 - couldn't get 10 reps at 140.

QUADS/Glutes
Hammer Squat Machine - 1x13-15, 10-12, 7-9
3plts+25each/15, 4 plts/13, 5 plts/7*
Smith Front Squats - 1x16-20, 13-15
135/18, 165/13 - Holy Sh*t! My quads blew up! I realize it was a light weight, but they were very effective
Walking Lunges - 60/40steps (went way lighter than normal so I could go slow and still get good high reps - LEGS ON FIRE!
Abduction - 2x30-50
65/50, 65/45

CALVES
Leg Press Raises (21s) - 4plts each/21, 4plts + 25 each/21, 4plts + 25 each/21 - slow and controlled
Standing Raises (VPX-style) - 1x13-15, 10-12
120/15, 135/12

CARDIO - only 17 of normal 20 minutes on Treadmill - ran out of time!

[Cathy]

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