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MRoush
04-25-08, 10:09 am
Like many things in life, we don't always start out on the best path. This is true of my weightlifting experiences of the last few years. I say this because I had always stuck to the same routine, and didn't ever have much guidance along the way. I would generally have my split between upper and lower body, every other day 4 day a week (2 upper, 2 lower) and this really didn't produce much in the way of results. I maintained, but didn't increase my strength or bulk much. The only "supplements" I took were multivitamins and a post workout protein shake.

Then, outside of lifting, I met rcrott1 and became friends with him. After talking with him about Animal and his routine, I figured I could learn a lot of useful tips and apply those to my journey. Decided to sign up for the forvm and start learning the proper way to maximize my results. Currently this includes:

1) Taking AnimalPak daily.
2) Animal Pump pre workout.
3) Animal Nitro post workout.
4) Protein shake (soon to be Real Gains) 30 minutes after workout.
5) Targeting a few specific muscle groups for each workout session.
6) Still need to fine tune my daily food intake.

My gym is Bally's Total Fitness, and I know what you're thinking...and to a point you are correct. Many people use this as a social club instead of a health club, but the fact of the matter is, if you are determined as I am then nothing will stand in your way. They have a great variety of free weights (up to 100 lb DB, Smith machines, benches, etc) and cardio equipment. This place gets packed every day around 5 PM, so I do what I need to do and generally split after a good 1+ hour session.

I also have a nice Olympic bench (Proform 2.0x) in my basement and 300 lb. Olympic weight set that I use on days I don't attend Ballys. I can workout just about every major muscle group down there and blast my music as loud as I want via my XBOX 360, so for me its a great atmosphere. I also workout with rcrott1 and other Animals at his finances high school weight room (also, the same school where my wife is a teacher, hence my meeting Rob) and any other gym the Detroit ABC decides to meet.

So, with that being said, I love to do my deadlifts in my basement on Thursdays and yesterday was no different despite being under the weather:

Deadlifts:
135 x 10 x 2 sets
185 x 10 x 2 sets
225 x 8 x 2 sets
255 x 6 x 2 sets
275 x 4 x 2 sets
285 x 3 x 2 sets
295 x 1 x 2 sets.

Deadlifts are something that I have never trained with before, so I am working on upping the weight and reps. I have maintained this workout for the last 3-4 weeks and every week they get easier. This game is a much mental as physical.

Stay tuned....more to come.

firsthorseman97
04-25-08, 10:22 am
This sounds like its going to be a good journey (even if you are from that area just north of Ohio).

mjsef88
04-25-08, 12:55 pm
FINALLY!

sounds like you have a good plan set up. workout wise, supplementation wise and the nutrition will come. everyone has no clue when they start out taking it seriously. It's just trial and error.

I'm trying to get a hold of Rob on here. Tues-Sunday all next week i'm free, I'd love to hook up with you and rob and maybe josh to hit up the school again.

Really happy you decided to stick with us after the day at the Rochester Powerhouse. If you have any questions or need anything feel free to PM me.

MRoush
04-25-08, 1:01 pm
This sounds like its going to be a good journey (even if you are from that area just north of Ohio).

Nothing wrong with Michingan, unless you happen to be an OSU fan!

Matt, I LOVE working out so the motivation and drive is there. I just needed a little guidance from those in the "know". The Animal line of products seems great and the community as a whole is awesome!

firsthorseman97
04-25-08, 1:19 pm
Nothing wrong with Michingan, unless you happen to be an OSU fan!

Of course I am. Just giving you a hard time.

Looks like you got some good guys up there showing you the way. Keep up the hard work!

ghost
04-25-08, 5:04 pm
shit yeah, shit yeah, SHIT YEAH. definitely cant wait to see more sessions Matt!!!

MRoush
04-25-08, 7:35 pm
Today was a nice solid chest, bi and tri workout:

Chest:

Flat Bench Db press:
60 x 10
70 x 10
75 x 8
80 x 6
85 x 3

Flat Bench Fly:
20 x 10
25 x 10 x 2

Bicep:

Hammer curl:
30 x 10 x 3

Preacher curl (arm bar):
85 x 10 x 2
95 x 10

Alternate arm DB isolation bicep curl:
35 x 10 x 2

Tricep:

Pushdown, cable style:
100 x 15
110 x 15
120 x 15
130 x 15

Cable tricep extension across body:
40 x 15 each arm
40 x 13 each arm
40 x 10 each arm
40 x 8 each arm
40 x 6 each arm

Body weight dips
10 reps x 3 sets

Love the dips!!! Great way to stretch the tricep.

Hoffdogg
04-25-08, 7:41 pm
Journey looks like it's off to a great start, stay strong and focused.

LegendKillerJosh
04-26-08, 10:11 pm
Had no idea you had a journey MRoush. Looking good so far. You got the Detroit ABC behind you, so you are in good hands.

MRoush
04-26-08, 10:40 pm
Had no idea you had a journey MRoush. Looking good so far. You got the Detroit ABC behind you, so you are in good hands.

Yep, just started it. Thanks for the support, I really appreciate it!

MRoush
04-27-08, 9:52 pm
Today was primarily a leg day with a little chest worked in. I try to do this routine twice a week:

10 minutes of cardio (eliptical)

45 degree incline DB press:
50 x 10
55 x 10
60 x 10
65 x 10
70 x 5

Smith machine squats (down to just past 90 degree):
135 x 10 x 3
185 x 6

Standing calf raises:
135 x 20
150 x 20
175 x 20

Leg extensions:
105 x 15
120 x 15
135 x 15

Hamstrings:
80 x 15 x 3

Abdominal isolations (crunches)
80 x 25 x 4

ghost
04-27-08, 10:30 pm
great job on legs n chest Matt!!!! keep killing it!

blueIMlifter
04-27-08, 10:51 pm
glad that i found this man. we all have to start somewhere and it looks like you are off to a terrific start. talk to rob and make sure you get the diet part down and you will be making incredible gains in no time. keep up the hard work.

MRoush
04-28-08, 8:28 am
glad that i found this man. we all have to start somewhere and it looks like you are off to a terrific start. talk to rob and make sure you get the diet part down and you will be making incredible gains in no time. keep up the hard work.

Thanks! Diet is probably one of my biggest weaknesses and I know proper diet can be a night and day difference so that is something to work on.

Planning on hitting shoulders and bi's tonight.

MRoush
04-29-08, 10:23 am
I'm bummed because last night didn't happen due to me and my wife staying late at a friends house. So tonight I will be working some chest and bis at my usual gym.

ghost
04-29-08, 10:28 am
I'm bummed because last night didn't happen due to me and my wife staying late at a friends house. So tonight I will be working some chest and bis at my usual gym.

beat the shit outta the weights...!

MRoush
04-29-08, 8:31 pm
Tonight was chest and bi's:

10 minutes of cardio

Flat bench Db press:
60 x 10
70 x 10
75 x 8
80 x 6
85 x 4
90 x 2

Felt good to do 90's. Working my way up to the triple digits.

Flat bench Db flys:
20 x 10
25 x 10 x 2
30 x 8

Cable chest press machine:
135 x 10 x 3

Bi's:
Inclined alternate Db curl:
25 x 10
30 x 8 x 2

Preacher curl:
85 x 10 x 2
95 x 10
105 x 6

Hammers:
30 x 10 x 3

ghost
04-29-08, 8:36 pm
great volume and sets Matt!!

mjsef88
04-29-08, 8:42 pm
Tonight was chest and bi's:

10 minutes of cardio

Flat bench Db press:
60 x 10
70 x 10
75 x 8
80 x 6
85 x 4
90 x 2

Felt good to do 90's. Working my way up to the triple digits.

Flat bench Db flys:
20 x 10
25 x 10 x 2
30 x 8

Cable chest press machine:
135 x 10 x 3

Bi's:
Inclined alternate Db curl:
25 x 10
30 x 8 x 2

Preacher curl:
85 x 10 x 2
95 x 10
105 x 6

Hammers:
30 x 10 x 3

Nice day buddy, get ready for some hell tomorrow.

MRoush
04-29-08, 8:45 pm
Nice day buddy, get ready for some hell tomorrow.

I'm armed and dangerous for tomorrow!

I have adopted the strategy of doing a lighter set for a warmup and skipping weight I would normally do in favor of having the energy to do reps at a higher weight. Normally I would do a set with 65's, but skipping those gives me the ability do a few (more important) reps at a higher resistance. Seems to be working.

ghost
04-29-08, 8:50 pm
I'm armed and dangerous for tomorrow!

I have adopted the strategy of doing a lighter set for a warmup and skipping weight I would normally do in favor of having the energy to do reps at a higher weight. Normally I would do a set with 65's, but skipping those gives me the ability do a few (more important) reps at a higher resistance. Seems to be working.
definitely an important lesson there. listening to what works for your body, and adapting. Great job Matt!

MRoush
04-30-08, 9:25 pm
Today I worked out with rcrott1, mjsef88 and LegendKillerJosh of the Detroit ABC at the high school, focusing mostly on shoulders:

DB Military Press:
30 x 10
35 x 10 x 2
40 x 10 x 2
45 x 8 x 2
50 x 5

DB Front Raises
30 x 10 x 2
35 x 8 x 2
40 x 5 x 2

DB Side Raises
20 x 10 x 3

Shrugs using rcrott1's straps
135 x 10
225 x 8 x 2
275 x 8
315 x 8 x 2

Close Grip Bench Press:
45 x 15
95 x 10 x 3

Tomorrow should be dead lifts.

mjsef88
04-30-08, 9:27 pm
another solid day man. I got all the pics up in the Gallery section.

MRoush
05-01-08, 6:33 pm
Today was indeed a dead lift day:

135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 1 x 2
300 x 1

Damn...I am spent for the day! All reps and sets felt really good and strong today.

MRoush
05-03-08, 3:58 pm
Today was my chest, bi's and a little shoulder workout at the end day in my basement.

Flat barbell bench press:
135 x 10
155 x 10
165 x 10
175 x 8
185 x 4
195 x 1
185 x 4
175 x 8
165 x 9
155 x 8
135 x 10

Preacher curl (bench attachment)
35 lb plate x 10
35 + 10 lb plates x 10 x 2
35 + 25 lb plates x 10 x 2
35 + 25 + 10 lb plates x 10

Standing barbell curl
45 x 10
55 x 10
65 x 10
75 x 10
85 x 6
95 x 5

Military Press
45 x 10
65 x 10
75 x 10
85 x 9
95 x 5
85 x 9
75 x 10
65 x 10
45 x 10

I could do more on the military press, but doing this exercise on a standard flat bench is tough because the weight has to start out resting across my quads. Still get an EXCELLENT burn out of it.

Upper body is burning! Feels AWESOME, though.

MRoush
05-04-08, 9:05 pm
Today was some upper body and legs in my basement:

Incline bench press
45 x 10
95 x 10
115 x 10
125 x 10
135 x 10
145 x 8
155 x 4 x 2
145 x 8
135 x 10
125 x 10
115 x 10
95 x 10

Leg extensions
35 x 10
45 x 15
80 x 15 x 2
90 x 15 x 2

Leg curls
45 x 10 x 3

blueIMlifter
05-04-08, 9:45 pm
bench two days in a row? might wanna do just one chest day and combine it all into one.

MRoush
05-04-08, 10:01 pm
bench two days in a row? might wanna do just one chest day and combine it all into one.

Good advice. The only reason I do it this way (my workouts are always subject to change as I learn more), is to get more out of each workout. I find that if I break up the specific resistance, then I am more effective at each.

I will try what you suggest and see how it works for me.

blueIMlifter
05-04-08, 10:12 pm
Good advice. The only reason I do it this way (my workouts are always subject to change as I learn more), is to get more out of each workout. I find that if I break up the specific resistance, then I am more effective at each.

I will try what you suggest and see how it works for me.

the only reason i say that is because i assume you get sore from your workouts and you dont allow your muscles the time to grow and recover if you are hitting them 2 days in a row. ask some other ppl as well because everybody i know (with perhaps the exception of powerlifters) seperate workouts into specific bodyparts and allow 5-6 days between those days to recover fully. throw the incline, flat, dips, and flyes into a chest day and you will be SORE for sure and then let 5-6 days go by and hit it again but with a little more weight.

MRoush
05-06-08, 7:40 pm
Tonight I stayed away from chest to give myself ample recovery time. I focused on shoulders and tris tonight and got a great burn from each:

Military DB Press
35 lbs. x 10
40 x 10
45 x 8
50 x 5
50 x 4
45 x 6
40 x 8
35 x 8

Front DB Raises
30 lbs. x 8 x 3

Side DB Raises
15 lbs. x 8 x 3

Military BB Press
45 lbs x 10
65 x 10
85 x 10
95 x 6 x 2

Triceps cable pushdowns
100 lbs x 15
110 x 15
120 x 15
130 x 12
140 x 12

Triceps cable extension across body
30 lbs x 15 x 3 alternating arms

Dips
12 x bodyweight
12 x bodyweight + 45 lb plate x 3

MRoush
05-06-08, 7:42 pm
the only reason i say that is because i assume you get sore from your workouts and you dont allow your muscles the time to grow and recover if you are hitting them 2 days in a row. ask some other ppl as well because everybody i know (with perhaps the exception of powerlifters) seperate workouts into specific bodyparts and allow 5-6 days between those days to recover fully. throw the incline, flat, dips, and flyes into a chest day and you will be SORE for sure and then let 5-6 days go by and hit it again but with a little more weight.

This is true. I have to make sure and not do back to back workouts on the same muscle group. This is something I am slowly learning and actively alternating my workout to prevent.

mjsef88
05-06-08, 7:52 pm
This is true. I have to make sure and not do back to back workouts on the same muscle group. This is something I am slowly learning and actively alternating my workout to prevent.

While that is important, don't forget about your secondary movers. Chest movements rely heavily on shoulders and tri's. Back uses alot of biceps. It's all about what works out for you.

ghost
05-07-08, 8:06 am
also, it is a learning process!


looking forward to the game tomorrow night!!!!

MRoush
05-07-08, 8:10 am
also, it is a learning process!


looking forward to the game tomorrow night!!!!

Yea, so am I. Game #4 of the series against Boston. Let's hope Detroit can leave this series with at least 1 win!

ghost
05-07-08, 8:12 am
Yea, so am I. Game #4 of the series against Boston. Let's hope Detroit can leave this series with at least 1 win!

i think the Irish are still goin to crush them!

MRoush
05-07-08, 8:33 am
You would say that!

ghost
05-07-08, 8:34 am
You would say that!

*shrug* im partial. hahaha

Carpe Diem P.T
05-07-08, 9:17 am
cool journey bro. sounds like you are ready to slay the demons that held you back and become a monster in your own right.

MRoush
05-09-08, 11:26 pm
cool journey bro. sounds like you are ready to slay the demons that held you back and become a monster in your own right.

I'm trying!!

tonight was a chest and bis night

flat bench
135 x 10
155 x 10
165 x 10
175 x 8
185 x 5
195 x 3
195 x 2
165 x 10
155 x 10
135 x 10

Incline bench
135 x 8
135 x 6 x 2

Preacher curls
35lbs x 12
45lbs x 12
55lbs x 12
60lbs x 8 x 2

Standing BB curls
45lbs x 10
55lbs x 10
65lbs x 10
75lbs x 8
85lbs x 6

Elbows started to ache so I had to stop at that point. I may pickup a curl bar in the future to make standing curls more comfortable.

MRoush
05-12-08, 8:50 pm
Tonight was shoulders and traps. I picked up a cheap set of straps from Dicks and they work very well.

Shrugs:
135 x 10 x 3
185 x 10 x 3
225 x 10 x 3
255 x 10 x 3
300 x 8 x 3

Upright rows:
45 x 10
65 x 10 x 3
75 x 8 x 3
85 x 6 x 3

Military Press:
65 x 10 x 3
75 x 10 x 3
85 x 8 x 3

mjsef88
05-12-08, 8:58 pm
Tonight was shoulders and traps. I picked up a cheap set of straps from Dicks and they work very well.

Shrugs:
135 x 10 x 3
185 x 10 x 3
225 x 10 x 3
255 x 10 x 3
300 x 8 x 3

Upright rows:
45 x 10
65 x 10 x 3
75 x 8 x 3
85 x 6 x 3

Military Press:
65 x 10 x 3
75 x 10 x 3
86 x 8 x 3

Nice job with the shruggs. Are you gonna make it out on Wed?

MRoush
05-12-08, 9:08 pm
Gah, wish I could :( Me and my wife are meeting a coworker of mine at her house because I have to replace a floppy drive in a computer I built for her.

Where are you guys going to meet?

mjsef88
05-13-08, 7:40 am
Gah, wish I could :( Me and my wife are meeting a coworker of mine at her house because I have to replace a floppy drive in a computer I built for her.

Where are you guys going to meet?

...damn, that sucks.

either the school or extreme fitness. I guess alot depends on if Jen is available or not.

ghost
05-13-08, 9:35 am
school. Matt, isnt Elizabeth on the same committee that is meeting that night?

blueIMlifter
05-13-08, 5:13 pm
saw the thread on the livin section about it being your birthday

Happy Birthday man!! hopefully you got some steak, sweet potatoes, and some real gains for your presents!!!

MRoush
05-13-08, 7:44 pm
school. Matt, isnt Elizabeth on the same committee that is meeting that night?

Not that I know of? She hasn't said anything to that effect, anyway.

MRoush
05-13-08, 7:47 pm
saw the thread on the livin section about it being your birthday

Happy Birthday man!! hopefully you got some steak, sweet potatoes, and some real gains for your presents!!!

Thanks! Did have sausage and veggies/rice for dinner, so I think that qualifies as healthy after a great day at the gym.

MRoush
05-13-08, 8:50 pm
Oh yea, the workout; consisted of chest and tris:

Cardio 10 minutes

DB Flat bench
60 x 10
70 x 10
75 x 8
80 x 6
85 x 4
90 x 2

Flys
20 x 10
25 x 10 x 3
30 x 10 x 3

I can feel the flys getting easier which will help raise the flat bench press

Cable tricep pushdown
100 x 12
110 x 12
120 x 12
130 x 12
140 x 8

Cable tricep extension across body, alternating arms
30 x 16
30 x 14
30 x 12
30 x 10
30 x 8
30 x 6

felt a good burn after those.

Horizontal dips
body weight x 12 x 2
body weight + 45 lbs x 2
body weight + 90 lbs

80 lb crunches x 25 x 4

MRoush
05-15-08, 9:29 pm
Today was back day:

Dead lifts:
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 1 x 2
300 x 1 x 2

Trying to stick with the same weight/reps and train my body to get used to the movement and weight. Then I will start to shift the weight and reps higher.

Bent Over Rows:
45 x 10 x 2
95 x 10 x 2
115 x 8 x 2

First time doing those and they felt good. Need to work on my form then I can up that weight as well.

blueIMlifter
05-15-08, 9:53 pm
already deadlifting 300....nice work man.

MRoush
05-15-08, 10:05 pm
Thanks! I can probably max out at more than that, but after starting my sessions at 135, that is about all I got left at that point. I'm still getting my body used to the movements.

ghost
05-15-08, 10:13 pm
Matt you are really kicking some serious ass!! Keep it up brother. I will show you form for the Bent Over Rows when i see you next.

LegendKillerJosh
05-15-08, 10:14 pm
Oh yea, the workout; consisted of chest and tris:

Cardio 10 minutes

DB Flat bench
60 x 10
70 x 10
75 x 8
80 x 6
85 x 4
90 x 2

Flys
20 x 10
25 x 10 x 3
30 x 10 x 3

I can feel the flys getting easier which will help raise the flat bench press

Cable tricep pushdown
100 x 12
110 x 12
120 x 12
130 x 12
140 x 8

Cable tricep extension across body, alternating arms
30 x 16
30 x 14
30 x 12
30 x 10
30 x 8
30 x 6

felt a good burn after those.

Horizontal dips
body weight x 12 x 2
body weight + 45 lbs x 2
body weight + 90 lbs

80 lb crunches x 25 x 4


Today was back day:

Dead lifts:
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 1 x 2
300 x 1 x 2

Trying to stick with the same weight/reps and train my body to get used to the movement and weight. Then I will start to shift the weight and reps higher.

Bent Over Rows:
45 x 10 x 2
95 x 10 x 2
115 x 8 x 2

First time doing those and they felt good. Need to work on my form then I can up that weight as well.

Nice work Matt. Looks like you are already making great strength gains.

MRoush
05-16-08, 11:03 am
Be looking forward to it Rob.

Yes Josh, I have noticed that my I can use heavier weights as well and it feels great!

MRoush
05-16-08, 9:02 pm
Today was a shoulder and bi's day:

10 minutes of cardio

Military DB press
30 x 10
35 x 10
40 x 10
45 x 8
50 x 6
45 x 8
40 x 10

Front Raises
30 x 8 x 3

Side Raises
20 x 8 x 3

Shrugs
135 x 10
225 x 10 2
315 x 8 x 2
405 x 5

I love the straps!!

Standing easy curl bar curls
70 x 8 x 3

Seated incline DB curls
30 x 6 x 3

Hammer Curls
30 x 10 x 3

I wanted to do more, but I was running out of time because everyone was on the machines I needed to use...ugh...

mjsef88
05-16-08, 10:09 pm
Today was a shoulder and bi's day:

10 minutes of cardio

Military DB press
30 x 10
35 x 10
40 x 10
45 x 8
50 x 6
45 x 8
40 x 10

Front Raises
30 x 8 x 3

Side Raises
20 x 8 x 3

Shrugs
135 x 10
225 x 10 2
315 x 8 x 2
405 x 5

I love the straps!!

Standing easy curl bar curls
70 x 8 x 3

Seated incline DB curls
30 x 6 x 3

Hammer Curls
30 x 10 x 3

I wanted to do more, but I was running out of time because everyone was on the machines I needed to use...ugh...

nice job with the shrugs!

MRoush
05-16-08, 10:22 pm
Thanks Matt. I do need to work on my form a bit so I can maximize my gains with shrugs, but i can tell I am doing something right because they burn!!

mjsef88
05-16-08, 10:38 pm
Thanks Matt. I do need to work on my form a bit so I can maximize my gains with shrugs, but i can tell I am doing something right because they burn!!

Ha well, and i'm sure Rob will disagree, but sometimes if you have your form semi-down, you can throw a little body english into the movement. Just be careful to not pinch a nerve.

Another trap move I like to do:

sit down on a bench or chair. Grab a pair of dumbells. Seriously like 30lbs is more than enough. Do one set, start shrugging. Start off slow, really contracting at the top for at least 5 seconds of a pause. then as you get more tired go quicker. after you burnout one set is all you need.

ghost
05-16-08, 10:54 pm
Ha well, and i'm sure Rob will disagree, but sometimes if you have your form semi-down, you can throw a little body english into the movement. Just be careful to not pinch a nerve.

I dont disagree, but the primary way people get injured... Mainly by taxing the FUCK out of themselves, is by improper form.

shit, i use a little body english at times. we all do. most important thing to remember when doing shrugs... ESPECIALLY HEAVY shrugs. Find a point on the wall... right in front of you. STARE at it... i dont care if a naked bitch walks by you, when the weight is in hand, do NOT, under ANY circumstances, move your fucking head.

That is how you pinch nerves... and then you are out of heavy training for a week, to recover.. it is a pain in the ass... or neck. lol.

Roush you are doing a great job man, keep it up!

MRoush
05-17-08, 3:06 pm
Another trap move I like to do:

sit down on a bench or chair. Grab a pair of dumbells. Seriously like 30lbs is more than enough. Do one set, start shrugging. Start off slow, really contracting at the top for at least 5 seconds of a pause. then as you get more tired go quicker. after you burnout one set is all you need.

I have seen other guys do this at the gym and it seems to be a great way to work the traps with dumbbells. I think I will work that into my sets as well.

Good advice as always Rob! Thats why I love you guys! I have the drive and motivation and the Detroit Animals have the knowledge I need.

MRoush
05-18-08, 5:23 pm
Today was nothing but a leg day for me:

10 minutes of cardio

Smith machine squats:
135 x 10 x 3
185 x 8 x 3
225 x 6 x 3

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 4

Ab crunches:
85 x 25 x 4

Everything felt really good today. Looking forward to a session with the Detroit ABC!

MRoush
05-20-08, 8:13 am
Yesterday worked out with 2 other members of the Detroit ABC, rcrott1 and mjsef88 at the high school and focused on shoulders.


DB Military Press:
35 x 12
40 x 12
45 x 10
50 x 6 x 2
45 x 6
40 x 9

Side DB Raises:
20 x 8 x 3

Front DB Raises:
35 x 8 x 3

Shrugs:
135 x 10 x 2
225 x 10 x 2
315 x 6

Another nice day for the shoulders/traps. They are really starting to feel stronger now.

ghost
05-20-08, 8:49 am
you did a great job yesterday Matt!!! and you really are getting stronger... tapping in to your inner beast!

MRoush
05-20-08, 9:37 am
Thanks Rob! I think you were right when you said tracking your progress is a good idea...it definitely helps.

MRoush
05-20-08, 6:49 pm
Chest and biceps today at my usual gym:

10 minutes of cardio

Flat bench DB press
60 x 10
70 x 10
80 x 8
85 x 5
90 x 3

Skipped the 75 lb Dbs because someone was using them and I didn't feel like waiting.

Flat bench DB flys
25 x 10
30 x 10 x 2
35 x 6 x 2

Preacher bench isolation curls
each arm 35 x 10 x 3

Preacher bench easy bar curls
70 x 10 x 3

Hammer curls
30 x 10
35 x 10
40 x 10
45 x 8
50 x 6

Ab machine crunches
90 x 25 x 4

MRoush
05-23-08, 9:21 am
Yesterday, since it was Thursday, was my back day and I did a set of deadlifts in my basement:

135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 2 x 2
300 x 1 x 2

Didn't have time to do my BORs last night. Might have to pick up some more plate weights soon (few 45s, maybe)

MRoush
05-23-08, 10:10 pm
Had a nice day of shoulders/traps and triceps

10 minutes of cardio

DB Military Press
35 x 10
40 x 10
45 x 10
50 x 6
45 x 5
40 x 8

Front DB Raises
35 x 8 x 3

Side DB Raises
20 x 8 x 3

Shrugs
135 x 10
225 x 10 x 2
315 x 6 x 2
405 x 3 x 2

Tricep Pushdowns
100 x 15
110 x 15
120 x 15
130 x 15
140 x 10

Alternating tricep extensions across body
30 x 16 x both arms
30 x 14 x both arms
30 x 12 x both arms
30 x 10 x both arms
30 x 8 x both arms
30 x 6 x both arms

Dips
Body weight x 15 x 3

Ab Crunches
80 x 25 x 4

MRoush
05-25-08, 9:56 pm
Mmm, today was legs, nothing but legs (and some abs):

10 minutes of cardio

Smith Machine Squats
135 x 10 x 3
185 x 8 x 3
225 x 6 x 3
275 x 4 x 3

Calf Raises
135 x 15
155 x 15
175 x 15
195 x 15
215 x 10

Leg curls (hamstrings)
80 x 15 x 3
90 x 10 x 3

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

Legs are going to be SORE tomorrow.

ghost
05-25-08, 10:40 pm
niiiiiice job on legs Matt! I can barely walk today.. still hurting like hell from the other day.

MRoush
05-26-08, 9:53 pm
My recovery time has been getting better since I have been working with heavier weight more consistantly.

MRoush
05-27-08, 9:46 pm
Tonight was chest and biceps. However, for some reason, today I was very tired and didn't have much in the way of energy, so I was curious on how this would effect my workout. The 3 day weekend wanted to be a 4 day weekend.

10 minutes of cardio

Flat DB press:
60 x 10
70 x 10
75 x 9 (tried like hell to get the 10th)
80 x 5
85 x 3
90 x 1

DB Flys:
25 x 10
30 x 8 x 2
35 x 6 x 2

Preacher bench easy bar curls:
90 x 10
95 x 10
100 x 10

those felt really good!

Preacher bench alternating isolation curls:
35 x 10 x 3 x each arm

Hammer curls:
35 x 10
40 x 10
45 x 10

Abs
80 x 25 x 4

Energy started to come back throughout workout.

ghost
05-28-08, 10:18 am
good job Matt! it does suck when you get in there and find yourself not wanting to be there... Best thing to do, is take the day off. come back when you are on top of shit and attack it full on.

MRoush
05-28-08, 10:26 am
True, but I would find it hard to live with myself knowing I quit because I wasn't 100% into it that day. I just fight through it.

ghost
05-28-08, 10:33 am
True, but I would find it hard to live with myself knowing I quit because I wasn't 100% into it that day. I just fight through it.

admirable, but there are times where your body is just tired and is better to get the rest.

MRoush
05-28-08, 9:38 pm
Today was another leg day, similar to Sunday.

10 minutes of cardio

Smith machine squats:
135 x 10 x 3
185 x 8 x 3
225 x 6 x 3
275 x 4 x 3

Today was a little easier than Sunday

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Leg curls:
80 x 15 x 3
90 x 10 x 3

Abs:
80 x 25 x 4

Legs are feeling really good, but will probably be sore for tomorrow.

MRoush
05-30-08, 9:53 pm
Today was delts and triceps

DB Military Press
35 x 10
40 x 10
45 x 10
50 x 6
45 x 10
40 x 10

I was able to do more reps this time on the way down than I was before, so that is a nice sign.

Front DB raises
35 x 8 x 3

Side DB Raises
20 x 8 x 3

Shrugs
135 x 10
225 x 10 x 2
315 x 8 x 2
405 x 4 x 2

Still need to try the seated DB shrugs that was suggested to me by mjsef88

Tricep pushdowns
100 x 15
110 x 15
120 x 15
130 x 15
140 x 10

Skull Crushers
40 x 10
50 x 10
60 x 10

Dips
20 x bodyweight x 3

LegendKillerJosh
05-30-08, 9:57 pm
impressive numbers for a "noob." Kidding...but seriously, if you are already lifting those kind of weights, you got a bright future, especially with your intelligence and discipline. Oh, and the Detroit ABC leading the way.

mjsef88
05-30-08, 9:58 pm
Shrugs
135 x 10
225 x 10 x 2
315 x 8 x 2
405 x 4 x 2

Still need to try the seated DB shrugs that was suggested to me by mjsef88


Well, if you're hitting 315 and 405 pretty smoothly, I'd stick with that. I only do seated shrugs when I get burned out on BB shrugs.

Another thing to look for is a plate loaded machine for shrugging. You do it seated, but it also has the elevated handles for doing shrugs standing. You can do some wicked supersets (standing ss/ seated) with that little gem.

MRoush
05-30-08, 9:59 pm
impressive numbers for a "noob." Kidding...but seriously, if you are already lifting those kind of weights, you got a bright future, especially with your intelligence and discipline. Oh, and the Detroit ABC leading the way.

Thanks for the support Josh! Yea, things are going much better than they ever had before. Most days I honestly can't wait to hit the weights.

MRoush
05-30-08, 10:05 pm
Well, if you're hitting 315 and 405 pretty smoothly, I'd stick with that. I only do seated shrugs when I get burned out on BB shrugs.

Another thing to look for is a plate loaded machine for shrugging. You do it seated, but it also has the elevated handles for doing shrugs standing. You can do some wicked supersets (standing ss/ seated) with that little gem.

The one advantage I could see in doing the seated DB shrugs, is that you can "pull back" the weight better than if you have a bar in front of you. That seems, to me anyway, the easiest way to maximize work the delts.

Ballys does have that machine and I have never used it. I think I might give it a try next time.

mjsef88
05-30-08, 10:11 pm
The one advantage I could see in doing the seated DB shrugs, is that you can "pull back" the weight better than if you have a bar in front of you. That seems, to me anyway, the easiest way to maximize work the delts.

Ballys does have that machine and I have never used it. I think I might give it a try next time.

haha when seated you just want to remember to grab the LOWEST handles...took me ages to figure that one out...completely wasted time. haha.

MRoush
06-01-08, 2:30 pm
Yesterday was a back day. Did deadlifts and BORs in my basement:

Deadlifts:
135 x 10 x 2
185 x 10 x 2
225 x 10 x 8
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 2
300 x 1

Had to use the straps from 275 on up because I have an open sore on my right hand from the last time I did dead lifts. I will be damned if I was going to cut my session short because of hand pain, so I grabbed the straps and continued my sets and finished satisfied with myself.

BORs:
45 x 10
65 x 10 x 3
75 x 10 x 3
85 x 8 x 3

MRoush
06-01-08, 9:46 pm
Today was a chest and bicep day in my basement. Had a great workout!

Incline Bench
115 x 10 x 2
135 x 10 x 2
135 x 9
145 x 5 x 2
155 x 4 x 2

Preacher Bench curls
35 x 12
45 x 12 x 2
55 x 12 x 2
65 x 8 x 2
75 x 6 x 2

Standing Easy curl bar curls
40 x 10
60 x 10
70 x 8
80 x 6
85 x 5

Flat Bench
135 x 10
155 x 10
165 x 6
175 x 4

I was beat by the end of those last sets! Tomorrow is a rest day and back to it on Tuesday.

MRoush
06-03-08, 7:50 pm
Worked out at Ballys today and focused on chest and biceps

10 minutes of cardio

Flat bench DB press:
60 x 10
70 x 10
75 x 8
80 x 7
85 x 4
90 x 2

Flat bench flys:
25 x 10
30 x 10 x 2
35 x 8 x 2

Flys are feeling much easier so I will probably be upping the weight soon. Probably warm up with 30 and move up from there.

Preacher bench curls:
90 x 10 x 2
100 x 6 x 2

Preacher bench isolation curls
35 x 10 x 3 x each arm

Inclined bench curls
30 x 8 x 3

Crunches machine
80 x 25 x 4

MRoush
06-04-08, 10:02 pm
Today was a legs day for me:

10 minutes of cardio

Smith machine squats:
45 x 10 (warmup)
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2

Squats are feeling really good. I can now easily do ATG on 135 lbs for my reps and sets.

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Leg Curls (Hamstrings)
85 x 15 x 2
95 x 12 x 2

Abs:
80 x 25 x 4

FourThirty
06-04-08, 10:10 pm
Nice leg workout.

MRoush
06-04-08, 10:15 pm
Thanks! Legs are something that I have not pushed to their potential in the past and now I am working on changing that.

MRoush
06-07-08, 2:42 pm
Yesterday was a Delts and Tris session at Ballys

10 minutes of cardio

DB Military Press
35 x 10
40 x 10
45 x 8
50 x 3
45 x 8
40 x 10
35 x 10

I really feel I need to move beyond 50 lbs soon. But this has been one of the tougher exercises for me to improve on.

Front DB Raises
35 x 8 x 3

Side Raises
20 x 8 x 3

Shrugs
135 x 10 x 2
225 x 10 x 2
315 x 8 x 2
405 x 4 x 2
135 x 10

Seated DB shrugs
60 x 10 x 3

Tricep pushdowns
100 x 15
110 x 15
120 x 15
130 x 15
140 x 12

Skull crushers
40 x 10
60 x 10 x 3

Horizontal dips
bodyweight x 15
bw + 45lbs x 15 x 3

ghost
06-07-08, 3:26 pm
never feel as if you need to move higher just for the numbers, your best bet is to perfect the max weight you can do, and then move on.

great job!

MRoush
06-07-08, 10:27 pm
Good advice, thanks! I will be happy with the weight as long as I can keep improving with it.

As for my workout today, consisted of just back:

Deadlifts:
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 2 x 2
300 x 1 x 2

Last back session my hand was hurting and I had to use my straps to do my reps with the higher weight. Today, my hand was feeling better and I did them all raw...felt really good!

BORs:
45 x 10
65 x 10 x 3
85 x 10 x 3
95 x 8 x 3

Getting better with those as well.

MRoush
06-08-08, 9:35 pm
Today was legs:

10 minutes of cardio

Smith Machine Squats:
135 x 10 x 6

Decided as opposed to doing higher weight, I would stick with light weight and work on increasing my range of motion

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Leg Curls:
85 x 15 x 3
90 x 10 x 3

Abs:
85 x 25 x 4

MRoush
06-11-08, 8:22 am
Yesterday worked out with rcrott1 and mjsef88 at the high school, working on chest and biceps

Flat DB Press
60 x 10
75 x 10
80 x 6
95 x 1
100 x 1

Flat DB Flys
25 x 10
30 x 10
35 x 10
40 x 8

Flys still feel like they are getting easier and easier.

Preacher bench curls
80 x 10 x 2
90 x 10 x 2

DB Isolation preacher bench curls
35 x 8 x 2

Upper body is a little sore today!

ghost
06-11-08, 8:37 am
Yesterday worked out with rcrott1 and mjsef88 at the high school, working on chest and biceps

Flat DB Press
60 x 10
75 x 10
80 x 6
95 x 1
100 x 1

Flat DB Flys
25 x 10
30 x 10
35 x 10
40 x 8

Flys still feel like they are getting easier and easier.

Preacher bench curls
80 x 10 x 2
90 x 10 x 2

DB Isolation preacher bench curls
35 x 8 x 2

Upper body is a little sore today!

You did a great job yesterday!

I can barely walk today

MRoush
06-11-08, 8:49 am
Thanks, so did you!

Today is my leg day :)

ghost
06-11-08, 8:53 am
Thanks, so did you!

Today is my leg day :)

we may be hitting it up at the school, gotta see when Jen is done at the Dr's office
so far it is Josh, Matt and I.. if you want in... abc # 10

MRoush
06-11-08, 10:57 am
I would love to...but I am going to meet Elizabeth at Bally's tonight. She was there by herself last night and I don't want her to start to feel abandoned!

ghost
06-11-08, 10:57 am
I would love to...but I am going to meet Elizabeth at Bally's tonight. She was there by herself last night and I don't want her to start to feel abandoned!

Cool beans man.

MRoush
06-12-08, 8:23 am
Yesterday did a leg session at my gym.

Smith Machine squats
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2
315 x 4 x 2

Legs are really sore today because of those!

Hamstrings:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15
235 x 12

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Leg Curls:
80 x 15 x 2
90 x 15 x 2

All in all, my legs are feeling much better after using more consistant, heavier weight than I had in the past.

ghost
06-12-08, 8:23 am
awesome job on legs matt!!

gatordevin
06-12-08, 9:02 am
I'll tell you what man. I switched up my leg training for a few weeks. Doing sets of 15. That lasted about 4 weeks before i wanted to cut loose and see what kind of weight i could throw around. And i was shocked at how much strength i had gained doing sets of 15. Keep hittin the weights hard bro!

MRoush
06-12-08, 9:12 am
I'll tell you what man. I switched up my leg training for a few weeks. Doing sets of 15. That lasted about 4 weeks before i wanted to cut loose and see what kind of weight i could throw around. And i was shocked at how much strength i had gained doing sets of 15. Keep hittin the weights hard bro!

Thanks! Yea, that is why right now I am focusing mostly on reps, and getting comfortable with the lower weight. I personally feel that since the legs are such a big muscle group, they can benefit from the additional reps at a lower weight, which ultimately helps with your legs maxes as you pointed out.

Thanks Rob! I have used all of your leg posts and watching you squat all that weight as my motivation!

MRoush
06-12-08, 8:12 pm
Tonight was a simple set of deadlifts:

135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
255 x 6 x 2
275 x 4 x 2
285 x 3 x 2
295 x 2 x 2
300 x 2 x 2

One useful tip I would like to share with everyone: It is a BAD idea to eat mexican food shortly before performing deadlifts. I counted at least 4 times where I though I was going to recycle that crap...the hard way!

Generally we go out to dinner on Thursday nights and that is generally my deadlift night so I might have to rethink my strategy a little.

But none the less, I didn't quit and I did all of the sets and reps that I wanted to do.

MRoush
06-14-08, 4:06 pm
Yesterday was shoulders/traps and tris

10 minutes of cardio

Seated military barbell press:
45 x 10 (warmup)
65 x 10 x 2
95 x 10 x 2
115 x 6 x 2
95 x 6 x 2
65 x 10 x 2

Front DB raises:
30 x 10
35 x 10 x 2

Side DB raises:
20 x 10 x 3

Shrugs
135 x 10 x 2
225 x 10 x 2
315 x 8 x 2
405 x 4 x 2

Tricep pushdowns (cable machine)
100 x 15
110 x 15
120 x 15
130 x 15
140 x 10

Skull crushers:
40 x 10
50 x 10 x 3

Still trying to get my form down on those.

Horizontal dips:
Body weight x 15 x 4

MRoush
06-17-08, 10:44 pm
Today was a chest and bis day

10 minutes of cardio

Flat bench DB press:
60 x 10
70 x 10
75 x 9
80 x 5
85 x 3
90 x 1

Flat bench DB flys:
25 x 10
30 x 10
35 x 10
40 x 8

Flat barbell bench:
135 x 10 x 2

Hammer curls:
30 x 10
35 x 10
40 x 10

Preacher bench easy curls:
70 x 10
80 x 10
90 x 10
100 x 6

Preacher bench isolation curls:
30 x 10
35 x 10
40 x 10
45 x 8

Abs:
80 x 25 x 4

All my bicep exercises felt really good today.

My immediate goal is to be able to do 10 reps of 75 lb. DBs on the flat bench with ease, after doing my sets of 60 x 10 and 70 x 10. I always really struggle with the last 2 reps. I think that upping my fly weight is really helping strengthen my chest, so very soon I feel I will achieve my goal.

MRoush
06-18-08, 9:23 pm
Today was a simple legs day

10 minutes of cardio

Smith machine squats:
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2
315 x 4 x 2

Calf Raises:
155 x 15
175 x 15
195 x 15
215 x 15
235 x 15

Leg Curls:
80 x 15 x 2
90 x 15 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

Lets are going to be VERY sore tomorrow.

MRoush
06-19-08, 8:54 pm
Tonight did a back session at the highschool with Rcrott1 and mjsef88 and here is the result:

Deadlifts:
135 x 10
185 x 10
225 x 8
255 x 8
275 x 4
300 x 1
315 x 1
325 x 1
335 x 1 <- PR

Bent Over Rows:
95 x 10
145 x 10 x 3

Still working on my form for deadlifts. Got some good advice from the guys tonight.

ghost
06-19-08, 9:13 pm
Matt, you kicked some serious ass on those deads tonight. great job!

mjsef88
06-19-08, 9:18 pm
Matt, you kicked some serious ass on those deads tonight. great job!

x2

I replied to your comment over in my log, and didnt know if you'd see it or not, so i decided to post it up here as well...

"ha yeah but your form is practically there. You just have to tailor it to what feels comfortable to you. and hey, weight is just a number, you're pushing it with your all, so don't forget to label yourself a Animal in with the rest of us!"

MRoush
06-19-08, 9:25 pm
Thanks Rob! I know I shouldn't be that concerned with numbers, but I want them to be "healthy" numbers, that I can be proud of.

Matt, yep I saw your comment...thanks! I am subscribed to your threads and Rob's as well so I can keep a tally on what is going on.

ghost
06-19-08, 9:29 pm
Thanks Rob! I know I shouldn't be that concerned with numbers, but I want them to be "healthy" numbers, that I can be proud of.

Matt, yep I saw your comment...thanks! I am subscribed to your threads and Rob's as well so I can keep a tally on what is going on.

Numbers are just numbers.

moving any sort of weight, is a good thing. Kick ass, fuck taking names, no need to remember those you trampeled in your path to greatness. Just keep those close that you need most... Friends... Family... The Iron.

MRoush
06-20-08, 9:57 pm
Tonight was a shoulders session at Ballys for me. For some reason, my body was fighting back and my usual level of energy was not totally there. Could be because of the last few sessions I had, my body was still wanting to rest (haven't rested since Monday), or could be the foot long BLT sub I had at Subway today for lunch instead of my usual chicken breast and corn lunch. But hey, who can turn down a $5 foot long sub? Anyway, onto the sets:

5 minutes of cardio

Military DB Press:
35 x 10
40 x 10
45 x 10
45 x 4
40 x 6
35 x 10

Left shoulder is bothering me a little, hence the lack of trying 50's today.

Front DB raises:
30 x 10 x 2
35 x 8 x 2

Lateral raise machine (alternative to doing side DB raises)
50 x 10
60 x 10
70 x 8

Shrugs:
135 x 10
225 x 10
315 x 8
405 x 4 x 2
315 x 8
225 x 10
135 x 10

Hammer Strength Shoulder Press machine:
90 lbs (2 45 lb. plates) x 10 x 3

I like that machine and may continue to use it more in the future.

R.Bearse1
06-20-08, 11:04 pm
So after forgetting who's journey it was I needed to check in on an insurmountable amount of times I FINALLY remembered! lol

Don't worry matt I'm subbed here and won't let you slip my mind anymore, lol!

Keep the solid workouts coming. I look forward to seeing them AND working with ya some once I'm home

R.Bearse1
06-20-08, 11:06 pm
Thanks Rob! I know I shouldn't be that concerned with numbers, but I want them to be "healthy" numbers, that I can be proud of.

Matt, yep I saw your comment...thanks! I am subscribed to your threads and Rob's as well so I can keep a tally on what is going on.

If you haven't read it, read Powerbuilding Precepts, G touches on the weight thing. Good read

MRoush
06-21-08, 8:35 am
So after forgetting who's journey it was I needed to check in on an insurmountable amount of times I FINALLY remembered! lol

Don't worry matt I'm subbed here and won't let you slip my mind anymore, lol!

Keep the solid workouts coming. I look forward to seeing them AND working with ya some once I'm home

Thanks for checking in Ray, I appreciate it. I'll definitely be looking forward to your next trip to this side of the globe as well.

Thanks for the suggestion on the book as well. I'll check it out next time I hit the book store.

R.Bearse1
06-21-08, 8:41 am
Thanks for checking in Ray, I appreciate it. I'll definitely be looking forward to your next trip to this side of the globe as well.

Thanks for the suggestion on the book as well. I'll check it out next time I hit the book store.

No no it's an article on the forum. When you get to the main hompage check the article on the right side.

MRoush
06-21-08, 9:43 pm
Ok, thanks for the clarification. I will definitely check it out.

MRoush
06-22-08, 7:58 pm
Today did chest and bi's at home in the basement.

Inclined Bench:
45 x 10 (warmup)
95 x 10
115 x 10
135 x 10
145 x 10
155 x 7
165 x 4

Declined Bench:
95 x 10
115 x 10
135 x 10
145 x 10
155 x 8
165 x 6

Preacher Curls:
35 x 12
45 x 12
55 x 12
65 x 12
75 x 10
85 x 6
95 x 5

Standing EZ curls:
40 x 10
60 x 10
70 x 10
80 x 10
90 x 8
100 x 6

Probably should pickup some dumbbells so I can work flyes into my home chest workout as well. That would have capped my chest workout off just right.

R.Bearse1
06-23-08, 5:59 am
Solid chest/bi's session bro.

MRoush
06-23-08, 8:41 am
Thanks Ray! Felt really good afterwards.

MRoush
06-24-08, 10:40 pm
Today was a legs day at Bally's for me

10 minutes of cardio

Smith Machine Squats:

Bar x 5 (warmup)
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2
315 x 5 x 2

Calf Raises:
105 x 15
155 x 15
175 x 15
195 x 15
215 x 15
235 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

I was drenched in sweat today because it was so hot in there. I sweat a lot anyway when I do legs because of the exertion level. Shower afterwards felt really good.

R.Bearse1
06-25-08, 6:24 am
Today was a legs day at Bally's for me

10 minutes of cardio

Smith Machine Squats:

Bar x 5 (warmup)
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2
315 x 5 x 2

Calf Raises:
105 x 15
155 x 15
175 x 15
195 x 15
215 x 15
235 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

I was drenched in sweat today because it was so hot in there. I sweat a lot anyway when I do legs because of the exertion level. Shower afterwards felt really good.

Good leg day bro. Like the volume levels in there 315x5 for 2sets is great man

MRoush
06-25-08, 8:07 am
Thanks bro! Legs are feeling it today and probably will be tomorrow as well. I always feel like I had such an intense workout when I do legs because the effort involved seems much greater than with other muscle groups.

MRoush
06-25-08, 8:08 pm
Today was chest and bi's at Ballys

10 minutes of cardio

Flat Bench DB press:
60 x 10
70 x 10
75 x 10 <- Finally got my 10 reps of 70, rather easily
80 x 6
85 x 4
90 x 3

Flat Bench DB flyes
25 x 10
30 x 10
35 x 10
40 x 8

Pec/Delts cable machine:
137.5 x 15 x 3

Preacher bench EZ curls:
70 x 10
80 x 10
90 x 10
100 x 8

Precher bench DB isolation curls:
30 x 10 x both arms
35 x 10 x both arms
40 x 10 x both arms
45 x 10 x both arms

Hammer curls:
35 x 10 x 2
40 x 8 x 2

All in all, everything is feeling really good. Left shoulder is still bugging me a little, but still managed to do really well on all of my sets.

mjsef88
06-26-08, 7:42 am
Today was chest and bi's at Ballys

10 minutes of cardio

Flat Bench DB press:
60 x 10
70 x 10
75 x 10 <- Finally got my 10 reps of 70, rather easily
80 x 6
85 x 4
90 x 3

Flat Bench DB flyes
25 x 10
30 x 10
35 x 10
40 x 8

Pec/Delts cable machine:
137.5 x 15 x 3

Preacher bench EZ curls:
70 x 10
80 x 10
90 x 10
100 x 8

Precher bench DB isolation curls:
30 x 10 x both arms
35 x 10 x both arms
40 x 10 x both arms
45 x 10 x both arms

Hammer curls:
35 x 10 x 2
40 x 8 x 2

All in all, everything is feeling really good. Left shoulder is still bugging me a little, but still managed to do really well on all of my sets.

another solid day. REMEMBER TO DO SHOULDER REHAB MOVES. before/intra/post workout. trust me it takes the pain away.

MRoush
06-26-08, 8:52 am
Do you recommend exercizes to keep the shoulder muscles stretched out and loose? Or just make sure they are well warmed up before starting anything heavy?

mjsef88
06-26-08, 9:00 am
Do you recommend exercizes to keep the shoulder muscles stretched out and loose? Or just make sure they are well warmed up before starting anything heavy?

front raises with 3sec. contraction, lateral raises with 3sec. contraction.

Pinning your elbow at your side and rotating the dumbell from your stomach to the opposite 180degrees,

45degree angle in the elbow lateral raise ...

then at the contraction of that last one, keeping that form, rotating the dumbell from basically out infront of you (without your bi/tri/elbow moving) to how it would look if you were in the "down" part of a shoulder press. I believe it's the 2nd movement of a "cuban press".


Those are the biggies. You can also grab a light weight (I use 5-10lbs) and do the "small circles, big circles" with your arms outstretched, or something like a breast stroke from swimming...but standing up.

MRoush
06-27-08, 8:54 pm
Today did shoulders and tris at my gym

10 minutes of cardio

Seated DB press:
35 x 10
40 x 10
45 x 10 x 2
40 x 10
35 x 10

Front DB raises:
30 x 10 x 2
35 x 8 x 2

Shoulder press machine:
90 x 10 x 3

Shrugs:
135 x 10
225 x 10 x 2
315 x 8 x 2
405 x 5
405 x 4

Tricep pushdowns:
100 x 15
110 x 15
120 x 15
130 x 15
140 x 12

Skull crushers:
50 x 12 x 3

Horizontal dips
BW x 15 x 3

Close Grip Bench Press:
95 x 10 x 3

The CGBPs were really easy and I liked those a lot, so next time I will up the weight, probably to a maximum of 135, and work them more regularly into my routine.

MRoush
06-30-08, 9:31 pm
Tonight I decided to do chest and biceps in my basement and do legs tomorrow

Flat Bench:
45 x 10 (warmup)
135 x 10
145 x 10
155 x 10
165 x 10
175 x 7
185 x 4
195 x 1

Inclined Bench:
115 x 10
125 x 10
135 x 10
145 x 7
155 x 3

Declined Bench:
115 x 10
135 x 10
145 x 10
155 x 7
165 x 5

Preacher Curls:
45 x 12
55 x 12
65 x 12
75 x 10
85 x 7
95 x 4

Standing Curls:
75 x 10
85 x 8
95 x 6
100 x 5

Tonight is the first time I have done flat, inclinded, and declined bench all in one night. Decided it was time to give it an all around solid workout and see what happens.

MRoush
07-01-08, 10:56 pm
Tonight was legs:

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2
315 x 4 x 2

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Legs Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

I'm thinking about next time using the 45* leg sled to change it up a little. Few Smith squats then that to finish it off.

MRoush
07-06-08, 7:56 pm
Today was chest and bis at my usual gym, Ballys.

5 minutes of cardio

Flat DB Press:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 2

Flat Flyes:
25 x 10
30 x 10
35 x 10
40 x 8

Flat Bench:
135 x 10 x 3

Pinwheel curls:
30 x 10
35 x 10
40 x 10
45 x 8

Love those because they work the forearms as well

Preacher EZ Curls:
70 x 10
80 x 10
90 x 10

Isolation DB Preacher curls
30 x 10
35 x 10
40 x 8
45 x 6

Abs:
80 x 25 x 4

MRoush
07-08-08, 10:44 pm
Today, shoulders/traps and tris at Ballys

10 minutes of cardio

Seated DB Presses:
35 x 10
40 x 10
45 x 10
50 x 6
45 x 8
40 x 10

The DB presses were a little easier today. Must be getting better at them.

Front raises:
25 x 10
30 x 10 x 3

Lateral Raises, cable stack weight machine:
50 x 10
60 x 10
70 x 8

Shrugs:
135 x 10
225 x 10
315 x 8
405 x 6 x 2
495 x 2 <- PR

405 just felt too easy so I had to try 495 and got a few decent reps out of it.

Tricep pushdowns:
100 x 15
110 x 15
120 x 15
130 x 15
140 x 12

Close Grip Bench Press:
95 x 10
115 x 10 x 3

Horizonal Dips
Body Weight x 15 x 3

MRoush
07-09-08, 10:14 pm
Tonight did a little different split at Bally's. Decided it was a chest and legs day.

10 minutes of cardio

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 4

Flat DB flyes:
25 x 10
30 x 10
35 x 10
40 x 8

Fly cable machine:
125 x 10 x 3

Few misc. inclined bench reps @ 135 lbs.

Calf Raises:
135 x 15
155 x 15
175 x 15

Leg Curls:
80 x 12
90 x 12
100 x 12

Leg Extensions:
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

mjsef88
07-10-08, 5:39 pm
Awesome job Tuesday and Wednesday. Alot of people have problems training chest direcly after a shoulder workout or vice/versa. During certain splits I'll do just that...usuially chest before shoulders. Try and spark some new growth from the already fatigued and sore muscle.

MRoush
07-10-08, 8:51 pm
Thanks Matt. Usually, my chest and shoulder splits are further apart (Tue/Fri for instance), but I hurt my right foot over the weekend (almost better now) so I had to suspend my leg workouts (at least the push ones, squats for sure) for a few days and condense my workout a little. But yea, usually after a somewhat intense shoulder workout, I don't feel like doing any chest the next day and generally stick to that philosophy. Tonight I put some weight back on my foot (deads/BORs) and it is feeling much better, so legs will probably come this Sunday.

So, tonight it was:

Deadlifts:
135 x 10
185 x 10
225 x 8
255 x 8
275 x 5
285 x 4
295 x 4
300 x 3 x 2

Bent over rows:
95 x 10
115 x 10 x 2
135 x 8 x 2
145 x 6 x 2

I used to do more reps at a lower weight on the deads, but decided in lieu of that, I would use those lower weights (135, 185) for warmups and save my strength for more reps at a higher weight and that worked tonight. I did more reps than I usually do, starting at 255 on up. All the weight felt lighter, because I did less reps at a lower weight, and I think I will benefit more from it.

R.Bearse1
07-13-08, 2:41 pm
Glad to hear the foot is doing better. Good workouts too! Keep it up!

MRoush
07-13-08, 9:58 pm
Thanks Ray. Yeah, foot is feeling better which is nice. Especially since we are leaving for New Orleans this Friday and I intend on doing lots of walking down there!

So, yesterday I focused on chest and biceps:

Flat Bench:
135 x 10
145 x 10
155 x 10
165 x 9
175 x 6
185 x 3
195 x 1

Incline Bench:
125 x 10
135 x 10
145 x 9
155 x 5
165 x 3

Decline Bench:
125 x 10
135 x 10
145 x 10
155 x 7
165 x 5
175 x 3

Preacher Curls:
45 x 12
55 x 12
65 x 12
75 x 12
85 x 8
95 x 4

Standing EZ curls:
70 x 10
80 x 10
90 x 8
100 x 6

ghost
07-13-08, 10:26 pm
great job on arms matt!! we are hitting up the school wednesday for another abc.. 5pm. if you can make it!

MRoush
07-14-08, 9:00 am
Thanks Rob. Yeah, I will see if I can come out or not this week. Like I said, we are leaving this Friday for vacation, so assuming I don't have to take care of anything Wednesday for that, I should be able to make it.

MRoush
07-16-08, 9:45 am
Last night was legs.

10 minutes of cardio

Smith Machine Squats:
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2
275 x 6 x 2

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Legs Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

I wanted to start using the 45* leg press sled, but someone jumped on it just before I was going to finish my squats (seems like that always happens). I was going to stop at 225, and continue on the sled, but instead just upped the weight to 275 and finished there.

Legs are feeling good today!

MRoush
07-19-08, 6:03 pm
Right now, me and my wife are vacationing in New Orleans at the Omni Royal down here and they have a fitness center. Low and behold, they have free weights (nice ones!) up to 50 lbs. so I was stoked. They also have an array of cable machines that I have made use of already. Generally, hotels have a substandard fitness center (as far as I am concerned anyway) so when I saw what they have here I was excited to say the least.

So, here is what I have managed to do so far:

Chest and biceps

Flat DB Bench:
50lbs x 20 x 3
50 x 15

Flat DB Flyes:
25 x 10
30 x 10
35 x 10
40 x 10

Chest Press Machine:
75 x 10
87.5 x 10
100 x 10
112.5 x 10

Preacher curls:
62.5 x 10
75 x 10
87.5 x 8
100 x 6

Standing DB Curls:
25 x 10
30 x 10
35 x 10
40 x 8

Pinwheel Curls:
30 x 10
35 x 10
40 x 10
45 x 8
50 x 6

I have at least a few other workouts I can do here (they have some leg machines as well) so I certainly have some variety while down here. Plus, the fitness is very air conditioned so that really helps with the humidity down here!

mjsef88
07-19-08, 6:21 pm
Nice job. Don't forget to hit up the hot tub post workout!!!

hope you're having a great time!

R.Bearse1
07-19-08, 6:24 pm
Nice job. Don't forget to hit up the hot tub post workout!!!

hope you're having a great time!

x2 bro

MRoush
07-20-08, 9:12 am
Thanks guys! So far we are having a wonderful time. Today we are planning on spending a good part of the day at the Audabon Zoo.

Believe it or not, they actually have Katrina Tours down here. Haven't decided if we are going to take one or not.

MRoush
07-21-08, 9:55 pm
Hit the gym again here at the hotel and did some shoulders.

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 6
45 x 8
40 x 8
35 x 8

Front Raises:
25 x 10
30 x 10 x 2
35 x 8 x 2

Side Raises:
15 x 10 x 3

Seated DB Shrugs:
50 x 10 x 3

Sure feels nice to get a decent few sets with the DBs on vacation!

MRoush
07-29-08, 9:31 pm
Today was the first workout at my regular gym since returning from New Orleans (Sunday). It was nice to be back, but everything felt 5 lbs. heavier because the largest DB the hotel gym had was a 50. Not bad, but now it's time to hit it hard again and get back into the swing of my normal routine.

Today was chest and bi's:

10 minutes of cardio

Flat DB press:
60 x 10
70 x 10
75 x 10
80 x 5
85 x 2

Flat DB flyes:
25 x 10
30 x 10
35 x 10
40 x 8

Flat barbell bench:
135 x 8 x 3

Preacher bench ez curls:
70 x 10
80 x 10
90 x 10
100 x 6

Pinwheel curls:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 6

Standing ez curls:
70 x 8 x 3

Abs:
80 x 25 x 4

MRoush
08-02-08, 12:24 am
Today was my first leg workout since being back from vacation and it felt really good. Finally got to do the 45 leg sled today:

10 minutes of cardio

Smith Machine Squats:
135 x 10 x 2
185 x 10 x 6
225 x 8
275 x 6

Leg Sled:
225 x 10
315 x 8
405 x 6

Quads were burning after all of those

Hamstrings:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

Legs will be nice and sore tomorrow, I am sure.

mjsef88
08-02-08, 11:52 am
Today was my first leg workout since being back from vacation and it felt really good. Finally got to do the 45 leg sled today:

10 minutes of cardio

Smith Machine Squats:
135 x 10 x 2
185 x 10 x 6
225 x 8
275 x 6

Leg Sled:
225 x 10
315 x 8
405 x 6

Quads were burning after all of those

Hamstrings:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

Legs will be nice and sore tomorrow, I am sure.


Awesome job with the sled. The weight will come pretty quick with that after a few times, adn soon you'll get just as much of a workout from loading/de-loading plates as you would on just a regular set.

MRoush
08-02-08, 5:43 pm
Thanks Matt! I love the sled in combination with the standard squat rack because it seems to work a slightly different region of the quad.

Upon doing the rest of my routine yesterday, my legs where actually shaking because of the additional stress of the sled...felt really good! I knew I got a solid leg workout, and today my legs are burnt!!

MRoush
08-03-08, 10:36 pm
Today was a shoulders/delts and tris workout:

10 minutes of cardio

Seated military DB press:
35 x 10
40 x 10
45 x 10
50 x 7
55 x 1

First time trying 55...it was ugly after all my other sets, but I did get 1 good rep.

Front raises:
30 x 10 x 2
35 x 8 x 2

Side raises:
20 x 8 x 3

Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6
405 x 5

Tricep cable pushdowns:
100 x 15
110 x 15
120 x 15
130 x 15
140 x 12

Close Grip Bench Press:
95 x 10
115 x 10 x 2

Horizontal Dips:
Body weight x 15 x 3

MRoush
08-06-08, 8:43 am
Yesterday (Tuesday) was chest and biceps:

10 mintues of cardio

Flat DB Bench:
60 x 10
70 x 10
75 x 9 <- Couldn't get the last one
80 x 5
85 x 3

Flat DB Flyes:
25 x 10
30 x 10
35 x 10
40 x 8
45 x 6

Flat BB Bench:
135 x 10 x 2

Preacher Bench EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 6

Preacher DB isolation curls:
30 x 10 x each arm
35 x 10 x each arm
40 x 10 x each arm
45 x 8 x each arm

Pinwheel curls:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 8

Abs:
80 x 25 x 4

ghost
08-06-08, 8:50 am
NICE job Matt! Did you guys have a good time in N'Orleans?

MRoush
08-06-08, 9:00 am
Thanks Rob!

Yep, we had a great time. Very hot and humid EVERY day, even at 9 in the morning going out for breakfast. We got to do everything we wanted, with the exception of the steamboat cruise Elizabeth had been looking forward to. That's because of the oil spill you may have heard of in the Mississippi river that had it shut down for over a week. That was literally 5 blocks from our hotel in the French Quarter. So, the remainder of our vacation from that point (Wednesday-Sunday) the city smelled like gasoline!!! Other than that little incident, the city was great because of the extensive history and the unique architecture. Definitely glad to be back home.

MRoush
08-06-08, 10:50 pm
Today, a legs day for me

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6
365 x 4 <- PR
365 x 2

Didn't go all the way to 90* for the 365, but I still wanted to try it and thought I did quite well. Well enough, so that I went back and did a few more reps.

45* Leg Sled:
225 x 10
315 x 8
405 x 6

Hamstrings:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

So yea, my legs hurt!!! I can always tell a good leg day when I NEED to hang onto the handrail going down the stairs (most of the free weight/machines are on the 2nd floor) or else I could fall and kill myself :)

Had a lady come up to me and say "It looks like you were killing yourself on 'that' machine over there. She was referring to the leg extension machine, because that was the last machine of my sets and by that time, I was pretty burnt anyway. I thought that was amusing.

MRoush
08-09-08, 11:10 am
Yesterday was a simple back day:

Deadlifts:
135 x 10
185 x 10
225 x 10
255 x 8
275 x 6
285 x 5
300 x 3 x 2

Bent Over Rows:
95 x 10 x 2
115 x 10 x 2

Trying for more reps with higher weight on the deadlifts, seems to be working so far.

MRoush
08-10-08, 9:55 pm
Today did shoulders and delts at Ballys

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 6

Front DB Raises:
25 x 10
30 x 10
35 x 10
40 x 6

Side Raises:
20 x 8 x 3

Barbell Shurgs:
135 x 10
225 x 10
315 x 8
405 x 4 x 2
318 x 8
225 x 10

Tricep pushdowns:
100 x 15
110 x 15
120 x 15
130 x 12
140 x 12

Skull crushers:
60 x 8 x 3

Horizontal Dips:
Body weight x 15
Body weight + 45 x 15 x 2

blueIMlifter
08-10-08, 10:57 pm
love it man. glad to see you're still killin it every chance. whats the body weight up to these days??

MRoush
08-11-08, 8:25 am
Thanks for checking in!

Body weight is around 173-175.

MRoush
08-12-08, 10:55 pm
Today was a chest and bicep day at Ballys.

10 minutes of cardio

Flat Bench DB Press:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 2

Flat Bench DB Flyes:
25 x 10
30 x 10
35 x 10
40 x 10
45 x 8

Flat Barbell Bench:
135 x 8 x 2

Preacher EZ curls:
70 x 10
80 x 10
90 x 10
100 x 6
110 x 4 (those hurt!!)

Preacher DB Isolation Curls:
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 8
55 x 6 (More pain!!)

Fly Chest Cable machine:
80 x 10
90 x 10
100 x 10

Barbell Curls:
45 x 10
65 x 10
75 x 10

Decided to throw in the extra chest exercise and extra bicep exercise at the end. I think that was a good choice because I really felt as though I had a good workout today.

Abs:
80 x 25 x 4

MRoush
08-13-08, 10:01 pm
Today was a legs day and I am really feeling it!

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10 x 2
225 x 10 x 2
275 x 8

45* Leg Sled:
225 x 10
315 x 10
405 x 8
495 x 6 <- PR on that one.

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Abs:
80 x 25 x 4

Again, had to take it nice and slow down the stairs on the way out tonight.

MRoush
08-16-08, 2:13 pm
Yesterday worked on shoulders and traps

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 6
45 x 8

Front DB Raises:
20 x 10 (warmup)
30 x 10
35 x 8
40 x 6
45 x 5

Single side arm DB raises
20 x 10 x each arm x 3

Shoulder Press machine:
45 lbs. each side x 9 reps x 3 sets

Shrugs:
135 x 10
225 x 10
315 x 10
405 x 4 x 2
315 x 6 (lost grip)
315 x 10
225 x 10 x 2

Close Grip Bench Press
95 x 10
115 x 10
135 x 10

Triceps pushdowns:
100 x 15
110 x 15
120 x 15
130 x 12
140 x 10
150 x 5

Horizontal Dips:
Body weight x 15
Body weight + 45lbs x 15 x 2

mjsef88
08-17-08, 3:05 pm
Nice job with the Horizontal Dips, I still for the life of me can't balance any weight on my knees with it acting up like it is.

Great job anyways!

MRoush
08-17-08, 10:28 pm
I don't have a problem with the balance, but I do these my myself so the challenge is getting the plate there in the first place without hurting my knees.

Today I did chest and biceps at my usual gym:

10 minutes of cardio

Flat DB bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 3

Flat DB flyes:
25 x 10
30 x 10
35 x 10
40 x 10
45 x 8

Chest Press Machine:
120 x 10
135 x 10 x 3

Preacher Bench EZ curls:
70 x 10
80 x 10
90 x 10
100 x 10
110 x 4

Preacher DB isoloation curls:
30 x 10
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 10
55 x 6

Barbell Curls:
45 x 10
65 x 10
75 x 10

Abs:
80 x 25 x 4

Had a nice pump going after all of that!

MRoush
08-19-08, 10:26 pm
Legs tonight:

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10 x 2
225 x 10 x 2
275 x 8

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

God, that felt good when I got done with all of those!!

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12 <- That was PAIN!

Abs:
80 x 25 x 4

I think I am liking working on legs more and more lately. Quads are for sure feeling stronger and fuller.

MRoush
08-20-08, 10:21 pm
Today did shoulders/delts and tris:

10 minutes of cardio

Seated Military DB Press:
35 x 10
40 x 10
45 x 10
50 x 6

Front DB Raises:
25 x 10
30 x 10
35 x 10
40 x 6

Side Raises:
15 x 10
20 x 8 x 2

Shrugs:
135 x 10
225 x 10
315 x 10
405 x 8
495 x 4
495 x 3

Tricep Pushdowns:
100 x 15
110 x 15
120 x 15
130 x 15
140 x 15

Close Grip Bench Press:
95 x 12
115 x 10
135 x 8

Overhead Tricep DB Extension:
50 x 10 x 3
(First time in a while doing those)

Horizontal Dips:
Body Weight x 15
BW + 45 x 15 x 2

ghost
08-20-08, 10:29 pm
great job Matt!!

mjsef88
08-21-08, 11:32 am
Hey man just checking in, how have you been?

MRoush
08-21-08, 12:28 pm
Thanks for checking fellas.

I've been doing very good. Still working it very hard at my gym and pushing my body, and seeing results which is the important part. I've really been feeling my workouts the day after, so I know I am doing something right. Need to work some more variety in, but other than that I am satisfied. One of these days I will make it back to Fitz with you guys. Sounds like both of you have been killing it a lot there.

Outside of that and work, I have been busy on side projects that keep me busy. Not a lot of time for much else these days!!

MRoush
08-22-08, 10:11 pm
Today was chest and biceps

10 minutes of cardio

Flat bench DB press:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 1

Flat DB flyes:
25 x 10
30 x 10
35 x 10
40 x 10

Flat BB bench:
135 x 8 x 3

Preacher Curls:
70 x 10
80 x 10
90 x 10
100 x 10
110 x 4

Preacher DB Isolation curls:
30 x 10
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 10

BB Curls:
45 x 10
65 x 10
85 x 8
95 x 5

Abs:
80 x 25 x 4

I am definitely feeling it now...time for bed soon.

MRoush
08-26-08, 11:07 pm
Today was a legs day, and a good one at that.

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6
135 x 10

Hack Squats:
135 x 10 x 3

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

45 Leg Sled:
135 x 10
225 x 10
315 x 10

Abs:
80 x 25 x 4

Good leg day :) I'm sure I will be feeling this for the next few days.

MRoush
08-27-08, 10:51 pm
Today was shoulders/traps and tris.

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 5

Front DB Raises:
25 x 10
30 x 10
35 x 10
40 x 6

Side DB Raises:
25 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6
495 x 3
315 x 10 x 2
225 x 10 x 3

Close Grip Bench Press:
95 x 10
115 x 10
135 x 10
145 x 10
155 x 5

Overhead Tricep Extension:
55 x 10 x 3

Horizontal Dips:
Body weight x 15
BW + 45 x 15 x 3

MRoush
08-30-08, 9:44 am
Yesterday did chest and bi's:

10 minutes of cardio

Flat DB bench:
60 x 10
70 x 10
75 x 10
80 x 5
85 x 5
90 x 3

Flat DB flyes:
25 x 10
30 x 10
35 x 10
40 x 10
45 x 8

Flat BB bench:
135 x 10
135 x 9
135 x 8

Preacher EZ curls:
70 x 10
80 x 10
90 x 10
100 x 8
110 x 4

Preacher DB isolation curls:
30 x 10
35 x 10
40 x 10
45 x 10

Pinwheel curls:
35 x 10
40 x 10
45 x 10
50 x 10

Standing BB curls:
45 x 10
65 x 10
85 x 8

Abs:
80 x 25 x 4

MRoush
09-01-08, 7:08 pm
Yesterday did a chest and bis session in my basement as I feel my chest needs some more development.

Flat Bench:
135 x 10
155 x 10
165 x 10
175 x 6
185 x 4
195 x 2

Incline Bench:
115 x 10
135 x 10
145 x 10
155 x 5
165 x 2

Decline Bench:
115 x 10
135 x 10
145 x 7
155 x 4
165 x 2

Preacher Curls:
45 x 12
60 x 12
70 x 12
80 x 10
90 x 7
100 x 4

Standing EZ Curls:
70 x 10
80 x 10
90 x 8
100 x 4 x 2

Tomorrow will be a leg day at my usual gym so that should be interesting as always.

MRoush
09-03-08, 1:28 pm
Last night was legs at Ballys

10 minutes of cardio.

Smith Machine Squats:
135 x 10 x 2
225 x 10
275 x 8
315 x 6

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Hamstrings:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

Quads were sure burning after the leg sled!

MRoush
09-03-08, 9:57 pm
Today was shoulders and tris at Ballys.

10 minutes of cardio

Military DB Press:
35 x 10
40 x 10
45 x 10
50 x 6

Shoulder Press Machine:
45 plate each side x 12 x 3

Front DB Raises:
25 x 10
30 x 10
35 x 10

Side Raises:
20 x 10 x 3

Shrugs:
135 x 10
225 x 10
315 x 10
405 x 4
225 x 10 x 3

Close Grip Bench Press:
95 x 10
115 x 10
135 x 10
155 x 8

Horizontal dips:
body weight x 15 x 3

Overhead Tricep extension:
50 x 10 x 3

mjsef88
09-05-08, 9:06 am
Quoted from Rob's thread...


Hopefully at some point in the near future I will be purchasing something that I can use at Double Action :)

Hey Matt, Rob told me about you and the AR....and the 870!!!

You know that you are always more than welcome to come out shooting with us. Between Rob and I there are 5 rifles/shotguns, and there should be 7 combined by the end of next week.

Have you picked up or even picked out the AR yet? If so, what brand, barrel length, optics and accessories do you think you'll get on it?

MRoush
09-05-08, 9:21 am
Lets just say that the AR is at the top of my wish list. Assuming I can "break the ice" and get permission from the wife (yes, I KNOW how that sounds!) to bring my shotgun into the house, then the next purchase will be an AR-15.

I need to get to the range (probably Double Action, I have been there before) and fire one first. Assuming I like it (duh), then I will look a little more in depth at the details of them. I really like the versions that Rock River Arms offers. Seem to be decent prices and people speak highly of them. I have heard that there is a vendor at the Gibralter Trade Center (5 minutes drive from my house in Mt. Clemens) that deals with RRA, so I may go there next time they have a gun and knife show and check them out.

I would love to come out with you guys one of these times and shoot, that would be a blast!

MRoush
09-05-08, 10:33 pm
Today was chest and bi's at Ballys.

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 3

Flat Bench Flyes:
30 x 10
35 x 10
40 x 10

Chest Press Machine:
135 x 10
165 x 9

Incline DB:
55 x 10 x 2

Preacher Curls EZ Bar:
70 x 10
80 x 10
90 x 10
100 x 7
110 x 2

Preacher DB Isolation Curls:
30 x 10
35 x 10
40 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10

Standing BB Curl:
45 x 10
65 x 10
95 x 6

Tried 115, but by this time my arms where burnt.

MRoush
09-07-08, 9:37 pm
Today was a legs days at Ballys

5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6 x 2

45* Leg Sled:
135 x 10
225 x 10
315 x 10
405 x 8
495 x 6

Seated Calf Raises:
45 lb plate x 12
90 lb x 12
135 lb x 12
180 lb x 6

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Standing Calf Raises Cable Machine:
175 x 15
195 x 15
215 x 15

Abs:
80 x 25 x 4

Right knee started to get a little sore so I will have to see how that feels tomorrow.

MRoush
09-09-08, 9:51 pm
Knee is feeling better, which is nice. It has loosened up since Sunday.

Today, did shoulders and tris at Ballys:

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 6

Seated BB Military Press:
45 x 10
65 x 10
85 x 10
95 x 6

Front DB Raises:
25 x 10
30 x 10
35 x 10
40 x 6 <- Beat by time that last rep came around

Side DB Raises:
20 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 8
405 x 4
225 x 10 x 3

Close Grip Bench Press:
95 x 10
115 x 10
135 x 10
155 x 8

Overhead Tricep extension:
55 x 10 x 3

Horizontal Dips:
Body weight x 15
BW + 45 x 15 x 2

Ranger Pushups:
15 x 2

Abs:
80 x 25 x 3

Today felt really good for me and I feel I got a great workout and can feel the improvement in the sense my reps are getting a little easier.

MRoush
09-11-08, 11:05 am
Yesterday was chest and biceps

10 minutes of cardio

Flat DB Press:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 <- couldn't get the weights up...pissed at that one.

Flat DB flyes:
30 x 10
35 x 10
40 x 10

Incline DB Press:
50 x 10
55 x 10
60 x 8

Preacher EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 8

Preacher DB Isolation Curls:
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 10

Standing BB Curls:
45 x 10
65 x 10
85 x 10
95 x 5

ghost
09-11-08, 11:06 am
fucking killing it matt!!! great job!

MRoush
09-11-08, 2:55 pm
Thanks Rob! I'm trying as best as I can!

MRoush
09-14-08, 9:02 pm
Today was legs at Ballys.

8 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6 x 2

45* Leg Sled:
225 x 10
315 x 10
405 x 10

Calf raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

Legs are feeling nice and sooooooore right now!

MRoush
09-17-08, 3:05 pm
Yesterday did shoulders and tris

10 minutes of cardio

Seated DB Presses:
35 x 10
40 x 10
45 x 10
50 x 6
55 x 3 (had help getting those up)

Front Raises:
25 x 10
30 x 10
35 x 10

Side Raises:
15 x 12 x 3

Seated Machine Press (45 lb plate on each side):
12 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 8
405 x 4
225 x 10 x 2

Close Grip Bench Press:
115 x 10
135 x 10
155 x 8

Overhead DB Extension:
60 x 10 x 3

Horizontal Dips:
Body weight x 15
BW + 45 x 15 x 3

Triceps feel a good burn today.

MRoush
09-18-08, 9:11 pm
Yesterday was a chest and bis day at Bally's

10 minutes of cardio

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 3

Flat DB Flyes:
30 x 10
35 x 10
40 x 10

Inclined DB Press:
55 x 8 x 3

Preacher Bench EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 7

Preacher DB Isolation Curls:
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 10

Chest feels like it is getting stronger as the DB presses feel a little easier.

MRoush
09-20-08, 11:26 pm
Legs yesterday:

5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6 x 2

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

mjsef88
09-21-08, 1:05 am
Solid past 3 workouts! Keep killing it! hopefully sometime soon we can get together for another Detroit ABC.

MRoush
09-21-08, 9:34 am
For sure! I would definitely be up for that.

blueIMlifter
09-21-08, 3:48 pm
Roush is lookin HUUUUUUUUGE! hey man good work over here. you've made a ton of progress so far. keep up the good work.

MRoush
09-21-08, 8:04 pm
Thanks man! Definitely working hard over here. I'm still under construction, but the foundation is feeling bigger!

As for today, it was shoulders/delts and triceps

10 minutes of cardio

Seated DB Press:
35 x 10
40 x 10
45 x 10
50 x 5

Seated shoulder press:
45lbs each side x 10 x 3 sets

Front DB Raises:
25 x 10
30 x 10
35 x 10
35 x 8

Side DB Raises:
15 x 10 x 3

BB Shrugs:
135 x 10 x 2
225 x 10 x 2
315 x 8 x 2
405 x 4

I was thinking about trying the Hise Shrugs as suggested by mjsef88, but didn't fully understand the motion of the exercise so I stuck to the old standby barbell shrugs.

Close Grip Bench Press:
115 x 10
135 x 10
145 x 10
155 x 6

Overhead tricep extension:
55 x 10 x 3

Horizontal Dips:
Body weight x 15
BW x 20 x 3

MRoush
09-24-08, 4:07 pm
Yesterday did chest and bis

6 minutes of cardio

Flat BB Press:
135 x 10 (warmup)

Flat DB Press:
60 x 10
70 x 10
75 x 10
80 x 7
85 x 4
90 x 3

Flat DB Flyes:
30 x 10
35 x 10
40 x 10

Incline DB Press:
55 x 10 x 3

Preacher EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 7

Preacher DB Isolation Curls:
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10

MRoush
09-25-08, 2:42 pm
Yesterday did legs and they are killing me today!!

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 10
315 x 6 x 2
135 x 10

45* Leg Sled:
225 x 10
315 x 10
405 x 10

Hack Squats: (down to a 90* angle)
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

MRoush
09-28-08, 9:49 pm
Decided today would be a good day to do chest, bis and some shoulders in my basement:

Flat Bench:
135 x 10
155 x 10
165 x 10
175 x 6
185 x 4
195 x 1

Incline Bench:
115 x 10
135 x 10
145 x 10
155 x 6
165 x 3

Preacher Curls:
45 x 12
60 x 12
70 x 12
80 x 8
90 x 5
100 x 3

Standing EZ Curls:
70 x 10
80 x 10
90 x 8
100 x 4

Seated Military Press:
45 x 10
65 x 10
75 x 10
85 x 8
95 x 5

Front Raises (using plates)
10lbs x 15 x 3

Side Raises (using plates)
10lbs x 15 x 3

Barbell Shurgs:
135 x 10 x 3
185 x 10 x 3

Played around with Hise shrugs as well. I can see how those can do really good, but my range of motion on them is quite limited which I am assuming is normal so I think I was doing them right.

MRoush
10-07-08, 9:56 pm
Ok, so last week I was sick just about every day from Monday through the end of the week. I got a cold somewhere that took my strength and left me congested, thus no gym for me. Last Sunday, I finally had enough and decided to start working out again in my basement just to keep my mind and body happy. I really started to feel like I have having withdrawls only after 5 or so days of not hitting the weights, so I decided on a chest and biceps workout:

Sunday - Chest and bis:

Flat Bench:
135 x 10 x 2
155 x 10
165 x 10
175 x 5
185 x 3
195 x 1

Incline Bench:
115 x 10
135 x 10
145 x 10
155 x 6
165 x 3

Preacher Curls:
35 x 12
55 x 12
70 x 12
85 x 12
95 x 7
100 x 5

Standing BB Curls:
45 x 10
65 x 10
75 x 10
85 x 10
95 x 6

Again, it was just a short workout to allow me to keep my sanity.

So today, Tuesday, I started feeling much better and went back to Ballys for the first time in a week. Felt really good. Even though I just did a chest and bis workout a few days ago, I wanted to use it as a launching pad to get back into my usual routing. So, here is todays chest and bicep session:

Normally in a situation like this I know going into it that I am not going to have the strength and energy to perform my workout as I normally would because of my time off.

10 minutes of cardio

Flat BB Bench:
135 x 10 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 5
85 x 3

Flat DB Flyes:
30 x 10
35 x 10
40 x 10

Incline DB Press:
55 x 10 x 3

Preacher EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 10

DB Isolation Curls:
35 x 10 x each arm
40 x 10 x each arm
45 x 10 x each arm

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 10

Abs:
80 x 25 x 4

So, with that all being said, I was actually happy that I had more energy and strength than I expected. I felt that I had a good workout and look forward to tomorrow when I am doing shoulders and tris.

ghost
10-07-08, 9:58 pm
looking great matt!! keep it up brother!

MRoush
10-07-08, 10:05 pm
Thanks Rob! I really hate HAVING to take time off the weights (aka, being sick) so today was a mental lift for me.

ghost
10-07-08, 10:11 pm
Thanks Rob! I really hate HAVING to take time off the weights (aka, being sick) so today was a mental lift for me.

yeah, i was really stoked to be able to get back to training today as well.. sure does suck having to take time off!

MRoush
10-07-08, 10:16 pm
For sure. I think we have obsession issues with lifting!

MRoush
10-09-08, 9:44 am
Yesterday did shoulder/delts and tris at Ballys

10 minutes of cardio

Seated DB Press:
35 x 10
40 x 10
45 x 10
50 x 9

Front DB Raises:
25 x 10
30 x 10
35 x 10

Seated Shoulder Press:
90 x 10 x 3

Side DB Raises:
15 x 12 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 4 x 2

Close Grip Bench Press:
95 x 10
115 x 10
135 x 10

Overhead Tricep Extension:
55 x 10 x 3

Horizontal Dips:
Body Weight x 20 x 3

Shoulders are really feeling the burn today!

MRoush
10-10-08, 10:42 pm
Today was legs...first day in a while due to being sick last week.

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 10
315 x 6

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 4

Hack Squats:
135 x 10
225 x 10
315 x 6

Hamstrings:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 10 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

My legs are killing me and will be doing so more tomorrow. Feels great, however.

MRoush
10-13-08, 10:29 am
Yesterday was chest and bicep day at Ballys.

7.5 minutes of cardio

Flat Bench
135 x 10 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 7
85 x 4
90 x 3

Flat DB Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB:
55 x 10 x 3

Seated Preacher EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 8

Seated Preacher DB Curls:
35 x 10
40 x 10
45 x 10

Pinwheel Curls:
35 x 10
40 x 10
45 x 10
50 x 10

Standing BB Curls:
45 x 10
65 x 10
85 x 10
95 x 6

Abs:
80 x 25 x 4

MRoush
10-17-08, 1:48 pm
Little late in posting this due to the forum having issues, but here is my shoulders/traps and tris workout from Wednesday:

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 8

Front DB Raises:
25 x 10
30 x 10
35 x 10
40 x 5

Seated Machine Press:
90 x 10 x 3

Standing DB Lateral Raise:
15 x 10
20 x 10 x 2

Barbell Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6 x 2

Close Grip Bench Press:
95 x 10
115 x 10
135 x 10
155 x 5

Overhead Tri pullover:
60 x 10 x 3

Horizontal Dips:
Body weight x 20 x 3

MRoush
10-17-08, 3:41 pm
Yesterday I decided it would be a good idea to hit the back, so here are some sets I did in my basement:

Deadlifts:
135 x 10
185 x 10
225 x 10
255 x 8
275 x 6
300 x 4 x 2

Bent Over Rows:
95 x 10 x 2
115 x 10
135 x 10
155 x 6

Good Mornings:
45 x 10 x 3
65 x 10 x 3

I like the Good Mornings, but needed to place a towel around the center of the bar to help pad the bar on my neck. Other than that, they seemed to be an exercise I would like to work into my regular back routine. Also, I had to start with the bar on the floor and raise it over and behind my head so that limited the amount of weight I could safely handle.

MRoush
10-19-08, 9:38 pm
Today did legs at Ballys

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8
315 x 6 x 2

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 10
155 x 10
175 x 10
195 x 10
215 x 10

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

MRoush
10-22-08, 1:38 pm
Yesterday, chest and bis

7.5 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Press:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 3
90 x 2

Flat DB Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB Press:
55 x 7 x 3

Preacher EZ Curls:
75 x 10
85 x 10
95 x 8

Then I supersetted Preacher EZ Curls with hammer curls:

Preacher EZ Curls:
75 x 10 x 4

with

Hammer Curls:
30 x 10 x 4

Then did Standing DB Curls:
30 x 10 x 3

My arms were ready to explode after all of those. Still feeling it today!

On Letting Go
10-22-08, 1:41 pm
Keep up the good work bro.

MRoush
10-22-08, 2:26 pm
Thanks, appreciate it!

MRoush
10-22-08, 9:57 pm
Today did delts/traps and tris

10 minutes of cardio

Seated DB Press:
35 x 10
40 x 10
45 x 10
50 x 6

Front DB Raises:
25 x 10
30 x 10
35 x 10

Standing Lateral Raises:
25 x 10 x 3

Seated Machine Press:
90 x 8 x 3

Arnold Presses:
25 x 10 x 3 (first time doing those and my delts really felt them)

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6
500 x 2
500 x 3

I added 2.5 lbs per side to 5 plates per side just to get the nice round number for the 500 pounders :) They felt really good!

Close Grip Bench Press
115 x 10 x 2
135 x 8 x 2

Overhead tricep extensions:
60 x 10 x 3

Horizontal body dips:
Body weight x 20 x 3

Skull Crushers:
40 x 10 x 3

Between yesterday and today, my arms are KILLING me!

MRoush
10-23-08, 10:34 pm
Today did back in my basement

Deadlifts:
135 x 10
185 x 10
225 x 10
255 x 8
275 x 8
300 x 4 x 3

Bent over rows:
95 x 10 x 2
115 x 10
135 x 10
155 x 6

Good mornings:
45 x 10
65 x 10
75 x 10
85 x 10

I need a rest day tomorrow!

MRoush
10-29-08, 2:25 pm
Took a few days off for rest and relaxation and hit legs yesterday at my usual gym

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 10
315 x 6

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

Love the next few days after a legs day...soooo sore!

mjsef88
10-29-08, 5:31 pm
awesome workouts.

Can't wait for tomorrow's shooting!!!

MRoush
10-29-08, 10:10 pm
Thanks Matt! Definitely looking forward to tomorrow as well. I will be there as close to 4 as possible.

As for today, it was a chest and bicep day.

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Press:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 4

Flat DB Flyes:
30 x 10
35 x 10
40 x 10

Incline DB Press:
50 x 10
55 x 10
60 x 9

Tried to do flat bench after all of that, but it was a futile effort at best, even at 135#.

Preacher EZ Curls:
70 x 10
80 x 10
90 x 10
100 x 8

DB Isolation Preacher Curls:
35 x 10
40 x 10
45 x 10

Hammer Curls:
25 x 10 x 2
30 x 10 x 2

Standing BB Curls:
45 x 10
65 x 10

MRoush
11-02-08, 8:48 pm
Today did delts/traps and tri's

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 8

Front DB Raises:
25 x 10
30 x 10 x 2
35 x 8

Lateral Side DB Raises:
25 x 12 x 3

Arnold Presses:
30 x 10 x 3

Seated Machine Press:
90 x 10 x 3

Barbell Shrugs:
135 x 10
225 x 10
315 x 8
405 x 4
225 x 10 x 3

Close Grip Bench Press:
115 x 10
135 x 10
145 x 8

Seated Overhead Tricep Extension:
50 x 10 x 4

Skull Crushers:
45 x 10 x 3

Horizontal Dips:
Body weight x 20

MRoush
11-05-08, 1:22 pm
Yesterday did legs.

10 minutes of cardio

Smith Machine Squats:
135 x 10 x 2 (ATG)
185 x 10
225 x 10
275 x 10

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15
90 x 12

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

Trying to increase my range of motion for squats thus the dual set of ATG smith machine squats and laying off the 315 which I normally would have done.

MRoush
11-06-08, 3:07 pm
Yesterday worked on chest and biceps

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Press:
60 x 10
70 x 10
75 x 10
80 x 7
85 x 4

Flat DB Flyes:
30 x 10
35 x 10
40 x 10

Incline DB Press:
50 x 10
55 x 10
60 x 7

Preacher EZ bar Curls:
70 x 10 x 2
80 x 10

Preacher Isolation Curls:
30 x 10 x 3

Hammer DB Curls:
30 x 8 x 3

Standing DB Curls:
30 x 8 x 3

BB Curls:
45 x 20
45 x 15 x 2
Arms were dead at this point!

Used somewhat ligher weight on the arms today trying to increase my range of motion and work on form. I am more sore today than usual so I think it is working.

MRoush
11-07-08, 10:27 pm
Did delts/traps and tris today

10 minutes of cardio

Seated DB Press
35 x 10
40 x 10
45 x 10
50 x 8
These are getting easier and easier. Progress.

Front DB Raises:
25 x 10
30 x 10 x 2
I have refined my form on these, so that is an improvement.

Lateral DB Raises:
25 x 12 x 3

Arnold Presses:
30 x 10 x 3

DB Shrugs:
80 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 5

Hise Shrugs:
135 x 10 x 3

Close Grip Bench Press:
115 x 10
135 x 10 x 2

Overhead DB Extension:
50 x 10 x 3

Horizontal Dips:
Body Weight x 20 x 3

blueIMlifter
11-08-08, 6:36 pm
good workouts goin on in here man.

keep supportin the maize and blue! good fans support through the good and the bad...they'll be back next year that much is certain! hopefully they get 2 in a row against NW and send the seniors out on the right track!

MRoush
11-08-08, 10:16 pm
Thanks, I appreciate it!

Yep, we will be up in section 42 row 82 seats 15 and 16 hopefully cheering them onto victory next week!

MRoush
11-09-08, 10:10 pm
Today did chest and bis in my basement.

Flat Bench:
135 x 10
155 x 10
165 x 10
175 x 6
185 x 4
195 x 2
200 x 1

Incline Bench:
115 x 10
135 x 10
145 x 9
155 x 5
165 x 3
135 x misc reps x 5 sets

Preacher EZ Curls:
35 x 12
60 x 12
70 x 12
80 x 10
90 x 6
70 x 8 x 2

Standing EZ Curls (wide grip):
70 x 10 x 3
80 x 7 x 3
90 x 4 x 2

Reverse EZ Curls:
40 x 10
60 x 10 x 4

Standing BB Curls:
45 x 20 x 3

MRoush
11-13-08, 8:36 pm
Yesterday did legs at Bally's

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10

Standard Rack Squats (working on form)
135 x 10 x 3

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Legs are feeling it today!

MRoush
11-14-08, 10:57 pm
Worked on chest and bi's today

10 minutes of cardio

Flat Bench (mostly done for warmup)
135 x 10
185 x 6
205 x 1

Flat DB Press:
70 x 10
80 x 10
85 x 6
90 x 4

Flat DB Flyes:
30 x 10
35 x 10
40 x 10
45 x 6

Incline DB Press:
50 x 10
55 x 9
60 x 8

Standing DB Curls:
25 x 10
30 x 10
35 x 10
40 x 6

Hammer Curls:
25 x 10
30 x 10
35 x 10
40 x 6

Preacher EZ Curls:
70 x 10 x 3

Standing Reverse EZ Curls:
60 x 10 x 2
40 x 10 x 3

MRoush
11-16-08, 9:40 pm
Today was delts/traps and tri's

10 minutes of cardio

Seated DB Military press:
35 x 10
40 x 10
45 x 10
50 x 8

Front DB raises:
25 x 10
30 x 10 x 3

Lateral DB raises:
25 x 12 x 3

Seated Hammer Machine Delts press:
90 x 10 x 3

Arnold Presses:
30 x 8 x 3

Standing Hammer Machine shrugs:
90 x 10
180 x 10

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6
495 x 4

Static held 495 ~ 5 seconds

Close Grip Bench Press:
115 x 10
135 x 10 x 3

Overhead Tricep Extension:
50 x 10 x 3

French Press:
15 x 10 x 3
Frst time doing these. Time to work on form!

Skull Crushers:
45 x 10 x 3

Horizontal Dips:
body weight x 20 x 3

blueIMlifter
11-16-08, 11:23 pm
dang man thats a lot of volume. nice work.

did you manage to stick out the whole michigan game yesterday? damn that was some terrible weather...my feet were so damn miserable it was bad lol. luckily the rain gear I had was amazing otherwise i would have been screwed.

MRoush
11-17-08, 8:17 am
I know! I just added up my set and it was over 40! Sometimes I just feel like staying in the gym and doing a ton of volume.

Funny you mention the game :) My friend and I stayed in our seats through the first quarter then headed over to the Chrisler arena to warm up a bit. He has Victor's Passes that allow entry to the arena. We both got some pizza and watched the game from inside there for a while, in the concourse area. Then, some lady came up to us and told us they opened the actual arena part! So we headed inside and watched the closed circuit broadcast on the big screen in there! It was nice and warm, with padded seats and everything! So we stayed in there the rest of the game. Periodically we checked the weather outside and the snow kept getting heavier and heavier so that made the decision to stay inside easier! We left just before the end of the 4th quarter.

I was really hoping to see a victory, but it just wasn't going to happen. I'm sure they will be much better next year.

MRoush
11-19-08, 12:35 pm
Yesterday did legs at Ballys

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8

Standard Squats:
135 x 10 x 3

45* Leg Sled:
225 x 10
315 x 10
405 x 10

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Ab crunches:
80 x 25 x 4

No leg curls because the machine I like was broken at the other one was in use.

MRoush
11-20-08, 11:02 am
Last night was my chest and bi's night at Bally's

10 minutes of cardio

Flat BB Bench (warmup)
135 x 10
185 x 5

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 5
85 x 4

Flat Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB Bench:
50 x 10
55 x 10
60 x 8

Standing DB Curls:
25 x 10
30 x 10
35 x 10

Preacher EZ Curls:
75 x 10 x 3

Hammer Curls:
30 x 10
35 x 10
40 x 10

Reverse EZ bar curl:
50 x 10 x 3

Standing BB Curls:
45 x 20 x 3

MRoush
11-22-08, 4:15 pm
I have a little interesting story to tell. Earlier in the week I got a call from World Gym saying my name had been drawn for a FREE membership (for 2 years for 2 people) and they wanted me to come to the gym and get a little show-through and talk about a membership (this is in Shelby Township, Mi) with the manager. After dinner I decided to check it out, being curious about my name being drawn. They had said someone entered my name for a free membership so I felt that was a bit odd, which hightened my curiousity.

I arrive at the gym and meet with the guy, he shows me around. Only having been to a World Gym a few times, I was curious to see what they were all about and how they differed from Ballys. The gym is not huge, but the equimpment is all placed pretty closely together so they do have a lot of varities of machines and free weights. Dumbbells ranged from 5 lbs. to 150 lbs...Bally's has up to 100 lb. DBs. Some equipment seemed older and some newer. No pool, but they have a sauna right each locker room which is nice.

I sit down and talk with the manager and he tells me that the membership is indeed free, but there is an $8 per month maintenance fee which I don't feel is all that bad. So the bottom line is for $202 I can have a 2 year membership to World Gym. So, I decided to do it just for some variety in my workout. I have the VIP membership as well, which allows me to go to other World Gyms in the area. There are 2 in my immediate area so I feel that this is a good deal. Also, the other one has a pool if I choose to swim.

I am still not sure if someone really did enter my name, or if that was just a ploy to get me into the gym. Either way, for $8 a month I felt this was a good deal. With all of that being said, here is my Friday workout, first of many at World Gym:

Delts/Traps and tris

10 minutes of cardio

Seated Military DB Press:
35 x 10
40 x 10
45 x 10
50 x 8

Front DB Raises:
25 x 10
30 x 10 x 2

Lateral DB Raises:
25 x 10 x3

Machine Press:
90 x 10 x 3

Arnold Presses:
25 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 8
405 x 4 x 2
315 x 8
225 x 10
135 x 20 x 2 <- Decided to burn out the traps here, definitely feel it today.

Close Grip Bench Press:
115 x 10
135 x 10 x 2
145 x 8

Overhead Tricep Extension:
50 x 10 x 2
55 x 8 x 2

French Press:
15 x 10 x 3

Skull Crushers:
50 x 10 x 3

Horizontal Dips:
Body weight x 20
BW + 45 x 20 x 3

MRoush
11-23-08, 10:02 pm
Today had a chest and bicep session in my basement

Flat Bench:
135 x 10
155 x 10
165 x 10
175 x 6
185 x 3
195 x 2
205 x 1

Incline Bench:
115 x 10
135 x 10
145 x 10
155 x 5
165 x 2
135 x 7 x 3

Preacher Curls:
35 x 12
60 x 12
70 x 12
80 x 10
90 x 6

Wide Grip Standing EZ Curls:
70 x 10 x 3
80 x 7 x 2
90 x 5 x 2

Reverse EZ Curls:
40 x 10
60 x 10 x 2
70 x 8 x 2

BB Curls:
45 x 20 x 3
65 x 10 x 3

I'll be feeling this tomorrow. Need a good nights sleep tonight.

ghost
11-25-08, 2:56 pm
dude, thats fucking awesome about the gym membership!

MRoush
11-25-08, 3:06 pm
dude, thats fucking awesome about the gym membership!

I know, isn't it! Considering for 1 year the membership is around $400 or so, this is a steal!

MRoush
11-26-08, 8:42 pm
Yesterday worked on legs at Ballys:

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8

Standard Squats:
135 x 10 x 3

45* Leg Sled:
225 x 10
315 x 10
405 x 10
495 x 6

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 10 x 3

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

That was enough for yesterday. My legs were done after that.

MRoush
11-26-08, 8:51 pm
Today had my second session at World Gym and had a very good workout, working on chest and biceps.

10 minutes of cardio

Flat Bench:
135 x 10 (warm up)

Flat DB Press:
60 x 10
70 x 10
75 x 8
80 x 6
85 x 5

I swear those felt heavier than when I do them at Bally's. The DBs are different, but they just felt heavier for some reason.

Flat DB Flyes:
25 x 10
30 x 10
35 x 10
40 x 10

Incline DB Press:
50 x 10
55 x 9
60 x 7

Flat Bench:
135 x 10 x 3

Iso Hammer Strength:
90 x 10 x 3

I like the Iso machines they have there. They have the decline, flat and incline all next to one another.

Standing DB Curls:
25 x 10
30 x 10
35 x 10
40 x 6

Preacher EZ Curls:
60 x 10 x 3

Hammer Curls:
25 x 10
30 x 10
35 x 10
40 x 8

Preacher DB Isolation Curls:
30 x 10 x 3

Reverse EZ Curls:
45 x 10 x 2
55 x 10 x 2
60 x 10 x 2

Standing BB Curls:
45 x 20 x 2
65 x 8 x 2

I was pretty beat after this workout today. I think I did a nice job on varying my reps and weight on all of my sets today.

MRoush
11-30-08, 9:30 pm
Today was delts/traps and tris

10 minutes of cardio

Seated Military DB Press:
35 x 10
40 x 10
45 x 10
50 x 8

Front DB Raises:
25 x 10
30 x 10 x 2

Lateral DB Raises:
25 x 12 x 3

Arnold DB Press:
30 x 10 x 2
35 x 8 x 2

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6
495 x 3
315 x 10 x 2
225 x 10 x 2

Close Grip Bench Press:
115 x 10
135 x 10
145 x 10
155 x 5

Overhead tricep extension:
55 x 10 x 2
60 x 10 x 2

Horizontal Dips:
Body weight x 20 x 3

French Press:
15 x 10 x 2
20 x 10 x 2

MRoush
12-02-08, 9:29 pm
Today worked on legs at Ballys

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 8 x 2

Standard Squats:
135 x 10 x 2
185 x 8 x 2

45* Leg Sled:
225 x 10
315 x 10
405 x 10

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
80 x 10 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

Legs seem to be feeling stronger. I am working with slightly less weight on the squats, but working standard rack squats into my routine to improve on form and depthness of squats. I feel it is better to go down further with less weight than try higher weight and not go down to at least 90*.

MRoush
12-04-08, 8:55 pm
Yesterday did chest and biceps at Ballys

5 minutes of cardio

Flat Bench:
135 x 10 (warmup)
185 x 5 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 7
85 x 4
90 x 3

DB Flyes:
30 x 10
35 x 10
40 x 10

Incline DB Press:
50 x 10
55 x 10
60 x 8

Standing DB Curls:
30 x 10
35 x 10
40 x 10

Preacher EZ Curls:
70 x 10 x 3

Hammer Curls:
30 x 10
35 x 10
40 x 10

Standing BB Curl:
45 x 15 x 3

Had to make it a shorter workout because of some committments after the gym. Still had a good pump in the arms by time I was done.

MRoush
12-05-08, 10:24 pm
Today worked on delts/traps and tris at Bally's

10 minutes of cardio

Seated Military DB Press:
35 x 10
40 x 10
45 x 10
50 x 8
40 x 9
35 x 10

Front DB Raises:
25 x 10
30 x 10 x 2
35 x 8
30 x 10
25 x 10

Seated ISO Shoulder Press:
90 x 12 x 3

Arnold DB Press:
30 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 6
495 x 2
315 x 10 x 2
225 x 10 x 2
135 x 10 x 2

Close Grip BP:
115 x 10
135 x 10
145 x 10

Seated Overhead Tricep Extension:
50 x 10 x 2
55 x 10 x 2
60 x 10 x 2

Horizontal Dips:
Body weight x 20 x 3

Got some good volume and good weight in today so I am satisfied with my workout. Just realized I forgot to do my lateral db raises. Think I got caught up in volume on other sets and over looked it.

MRoush
12-10-08, 10:38 pm
Sunday did legs at Ballys

7.5 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10

Standard Squats:
135 x 10 x 2
185 x 10 x 2

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 12 x 2
70 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Abs:
80 x 25 x 4

Still trying to work on form vs. weight.

MRoush
12-10-08, 10:42 pm
Today did chest and biceps at Ballys

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)
185 x 5 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 3

Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB Press:
50 x 10
55 x 10
60 x 10

Flat Bench:
135 x 10

Standing DB Curls:
30 x 10
35 x 10
40 x 10
45 x 5

Preacher EZ Curls:
70 x 10 x 3

Hammer Curls:
30 x 10
35 x 10
40 x 10
45 x 5

Reverse EZ Curls:
40 x 10
60 x 10 x 3

Standing BB Curls:
45 x 20 x 3

Arms were solid after that workout!

MRoush
12-14-08, 8:53 pm
Today worked on chest and biceps in my basement:

Flat Bench:
135 x 10
155 x 10
165 x 9
175 x 5
185 x 3
195 x 2
205 x 1

Incline Bench:
115 x 10
135 x 10
145 x 8
155 x 6
165 x 2
135 x 7 x 3

Preacher Curls:
35 x 12
60 x 12
70 x 12
80 x 8
90 x 4

Wide Grip Standing EZ Curls:
70 x 10 x 3
80 x 7 x 2
90 x 5 x 2

Reverse EZ Curls:
60 x 10 x 2
70 x 10 x 2

BB Curls:
45 x 20 x 3

MRoush
12-17-08, 4:14 pm
Yesterday did shoulders and some tris at Ballys

10 minutes of cardio

Seated Military DB Press:
35 x 10
40 x 10
45 x 10
50 x 4 <- not sure what happened here. Usually get at least 8.

Front DB Raises:
25 x 10
30 x 10 x 2
35 x 8 x 2

Lateral Raises:
20 x 12 x 2
25 x 12 x 2

Arnold DB Press:
30 x 10 x 3

Smith Machine BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 8
495 x 5
405 x 8
315 x 10

Close Grip Bench Press:
115 x 10
135 x 10
145 x 8

Overhead Tricep Extension:
50 x 10
55 x 10
60 x 10

MRoush
12-21-08, 10:14 pm
Last Wednesday did legs at Ballys

10 minutes of cardio

Smith Machine Squats:
135 x 10
185 x 10
225 x 10
275 x 10

Standard Squats:
135 x 10 x 2
185 x 10 x 2
225 x 8 x 2

45* Leg Sled:
225 x 10
315 x 10
405 x 10

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 10 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

MRoush
12-21-08, 10:18 pm
Today did chest and biceps at Ballys.

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 4
90 x 2

Flat DB Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB Bench:
50 x 10
55 x 10
60 x 9

Standing DB Curls:
30 x 10
35 x 10
40 x 10
45 x 5

Preacher EZ Curls:
70 x 10 x 3

Hammer Curls:
30 x 10
35 x 10
40 x 10
45 x 5

Reverse Curls:
70 x 10 x 3

Standing BB Curls:
45 x 20 x 3

Abs:
80 x 25 x 4

MRoush
12-30-08, 10:20 pm
Today was my first trip to the gym in over a week because of the holidays so I was eager to get back to my routine. Did delts/traps and tris today at Bally's

10 minutes of cardio

Seated DB Military Press:
30 x 10
35 x 10
40 x 10
45 x 10
50 x 4

Front DB Raises:
25 x 10
30 x 10 x 2
35 x 8

Lateral Raises:
20 x 12 x 2
25 x 10 x 2
30 x 8 x 2

Arnold DB Presses:
30 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 8
495 x 3
315 x 10
225 x 10 x 2
135 x 10 x 3

Close Grip Bench Press:
95 x 10
115 x 10
135 x 10
145 x 10

Overhead Tricep Extensions:
50 x 10 x 2
55 x 10 x 2
60 x 10 x 2

Horizontal Dips:
Body weight x 20 x 3

Abs crunches:
80 x 25 x 4

Good volume for my first day back so I feel that I did good today.

MRoush
01-02-09, 10:06 pm
Today did chest and biceps at Ballys. First time in over a week for this muscle group.

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)
185 x 5 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 5
85 x 4
65 x 10
60 x 10

Flat DB Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB Press:
50 x 9 x 3
45 x 10 x 3

Standing DB Curl:
30 x 10
35 x 10
40 x 10

Preacher EZ Curls:
70 x 10 x 3

Hammer Curls:
30 x 10
35 x 10
40 x 10

Reverse EZ Curls:
60 x 10 x 3

Standing BB Curls:
45 x 20 x 3

Another day of good volume.

MRoush
01-05-09, 2:50 pm
Yesterday did legs at Bally's for the first time in over a week, so I knew today my legs would be sore...and they are!

5 minutes of cardio

Smith Machine Squats:
135 x 10 x 2
185 x 10 x 2
225 x 10

Standard Rack Squats:
135 x 10 x 3

45* Leg Sled
225 x 10
315 x 10
405 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
80 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

That was enough for yesterday. Normally would have done hack squats, but wanted to keep it simple.

MRoush
01-08-09, 10:14 pm
Yesterday did delts/traps and some tris at Bally's

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 6

Front DB Raises:
25 x 10
30 x 10 x 2
35 x 8

Lateral Raises:
25 x 10 x 3

Arnold DB Press:
30 x 10 x 3

BB Shrugs:
135 x 10 x 2
225 x 10 x 2
315 x 10
405 x 6
315 x 10
225 x 10

Close Grip Bench Press:
115 x 10
135 x 10
145 x 8

Overhead Tricep Extension:
50 x 10
55 x 10
60 x 10

Note: Ran out of my Animal Pump on my prior workout, and not having taken any for this workout, I could tell the difference. Less energy level for sure.

MRoush
01-10-09, 2:45 pm
Yesterday worked on chest and biceps at Bally's

10 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Bench:
60 x 10
70 x 10
75 x 10
80 x 6
85 x 5
90 x 2
60 x 10 x 3

Flat DB Flyes:
30 x 10
35 x 10
40 x 10
45 x 8

Incline DB Bench:
50 x 10
55 x 8
60 x 6

Standing DB Curls:
30 x 10
35 x 10
40 x 10
45 x 6

Preacher Curls:
70 x 10 x 4

Hammer Curls
30 x 10
35 x 10
40 x 10
45 x 6

Reverse Curls:
60 x 10 x 4

Standing BB Curls:
45 x 20 x 3

Ab Crunches:
80 x 25 x 4

Both arms and chest can feel it today.

MRoush
01-12-09, 4:00 pm
Yesterday worked on legs at Bally's

7.5 minutes of cardio

Smith Machine Squats:
135 x 10 x 2
185 x 10 x 2
225 x 10 x 2

Standard Squats:
135 x 10 x 3
185 x 10 x 3

Hack Squats:
135 x 10
225 x 10
315 x 10

Calf Raises:
135 x 15
155 x 15
175 x 15
195 x 15
215 x 15

Leg Curls:
80 x 15 x 2
90 x 12 x 2

Leg Extensions:
105 x 12
120 x 12
135 x 12
150 x 12

Abs:
80 x 25 x 4

I got good volume on my quads and feel it today.

MRoush
01-17-09, 11:48 am
Yesterday worked on delts/traps and triceps at Ballys

10 minutes of cardio

Seated DB Military Press:
35 x 10
40 x 10
45 x 10
50 x 7

Front DB Raises:
25 x 10
30 x 10 x 2
35 x 8 x 2

Lateral Raises:
20 x 15 x 2
25 x 12 x 2
30 x 8

Arnold DB Press:
30 x 10 x 3

BB Shrugs:
135 x 10
225 x 10
315 x 10
405 x 8
315 x 10 x 2
225 x 10 x 2
135 x 10 x 2

Close Grip Bench Press:
115 x 10
135 x 10
145 x 10
155 x 5

Overhead Tricep Extension:
50 x 10
55 x 10
60 x 10

Skull Crushers (using french press bar):
35 x 10 x 3
45 x 10 x 3

Horizontal Dips:
Body weight x 20 x 3

Abs:
80 x 25 x 4

MRoush
01-20-09, 12:59 pm
Sunday worked on chest and biceps at Ballys

5 minutes of cardio

Flat Bench:
135 x 10 (warmup)

Flat DB Bench:
60 x 10
70 x 10
80 x 9
85 x 5
60 x 10 x 2

Flat Bench DB Flyes:
30 x 10
35 x 10
40 x 10

Incline DB Bench:
50 x 10
55 x 10
60 x 8

Standing DB Curls:
30 x 10
35 x 10
40 x 10

Preacher EZ Curls:
70 x 10 x 3

Standing Hammer Curls:
30 x 10
35 x 10
40 x 10

Reverse EZ Curls:
60 x 10 x 3

Standing BB Curls:
45 x 20 x 3

Today is legs so tomorrow I should be nice and sore in the quads.