Rodgerthat training log.

[RodgerThat]

01/02/16
Rest day

01/03/16
Front squats 155 10x10
Leg press 450 4x7
Single Leg extensions 80 4x16
Pull-ups 5x7
Dips 5x8

Front squats making me sweat like a bitch in the local Rex centre I swear they got the heat on not AC I'm never leaving the comfort of my gym again

 

[insaiyan93]

01/02/16
Rest day

01/03/16
Front squats 155 10x10
Leg press 450 4x7
Single Leg extensions 80 4x16
Pull-ups 5x7
Dips 5x8

Front squats making me sweat like a bitch in the local Rex centre I swear they got the heat on not AC I'm never leaving the comfort of my gym again

Gross. Nothing worse than lifting in the heat

 

[RodgerThat]

11/05/16

AM lift session
Snatch 95 4x3 135 30x1
Spent about an hour videoing myself doing singles with 135 to hone in my technique with enough weight to break form but not enough to tax me on singles. It was incredibly helpful I would pick one thing to work on for 5 singles then move onto something else without compromising the previous thing.
Banded deadlift 225 with 120 of bands 5x5
Rear delt burn out with 5lb for millions of reps

PM lift session
Incline bench 155 8x8
SS
Bent over row 155 8x8

Cable lifts 30 4x10
SS
Lat pull down 150 4x10

Hammer curl 40 2x14
SS
Overhead extension 60 2x16

Preacher curl 40 4x8 eccentric focus
Tricep double rope push down 50 4x16

 

[insaiyan93]

Rear delt burn out with 5lb for millions of reps

Gotta count em out when the ladies walk by
"One million and one....one million and two!"

 

[RodgerThat]

11/06/16
Rest day

11/07/16
High bar squats 225 5x10
Snatch 145 2x1 125 4x3 missed 2nd rep 2nd set and last rep last set but because I didn't give it the respect it deserves and rushed it not because of anything else.
Clean&jerk 165 4x3 only struggle is the squat honestly because my legs are so toast by this point to bring the intensity other then that I got another 60lb on this if I was fresh.


I'm currently on a very slow cut about 1/2lb a week so not really noticing much in strength lose but Monday's are the day after my big cheat meal and I'm feeling sluggish so I may just cut that cheat meal out and make it an even 1lb of weight lose a week

 

[Inmate]

Get it! Lookin' good so far brother.

 

[RodgerThat]

11/08/16

Bench press 225 4x6 AMRAP 10
Deficit deadlifts 3" 405 6x3
Deadlift 405x3 405 AMRAP for 12
Power snatch 135 3x3
OHP 115 3x6
Dumbbell shoulder press 60 4x8
Long stretch.

Going in for graston therapy tomorrow so it'll be a rest day besides a light swim and either a light jog or brisk walk with my dog for 4miles

 

[Seven]

Was these workouts from January?

01/02/16
Rest day

01/03/16
Front squats 155 10x10
Leg press 450 4x7
Single Leg extensions 80 4x16
Pull-ups 5x7
Dips 5x8

Late sub

 

[RodgerThat]

Was these workouts from January?

Late sub

Wow my bad definitely meant November but man that bears got my laughing so hard

 

[RodgerThat]

11/09/16

Suppose to be rest day
It wasn't.
Straight bar curl 60 4x12
Hammer curl 40 3x8
Concentration curl 20 3x12
Tricep overhead extension 70 4x12
Tricep vbar pushdown 70 2x12
Tricep double rope extension 20 4x16
Decline sit ups 30 reps
Scorpion leg lifts 30 reps
Full body roll outs 10 reps
Roll outs from the knee 10 reps
Weighted plank 135lbs 3mins
Side planks 2 mins a side

 

[insaiyan93]

Was these workouts from January?

Late sub

Lol that bears kicks ass

 

[RodgerThat]

11/10/16

Front squats 165 10x10 60 second breaks first 6 sets 2 min breaks last 4 sets, this will test your resolve I guarantee it.
Leg press 450 4x8
SS
Hammie curl 50lb 5x16
Single leg extensions 80 4x16
Pull ups 5x8
SS
Dips 5x8
Calves 10x10 prymid up to top set 7 then reverse prymid down

I'm getting some unreal quad development with this program better then anything I've gotten while on AAS so proving it ain't about the drugs as much as the work ethic and diet. I honestly wish I knew all this 4 years ago and had this drive then cause I'd probably never had touched AAS if I was able to progress in this fashion before.

Anyways probably the last nice day for the next 5months where I live so I'm going to go rip around town on my retro motorcycle and flex at every stop light.

Pure freedom here

 

[insaiyan93]

getting some unreal quad development with this program better then anything I've gotten while on AAS so proving it ain't about the drugs as much as the work ethic and diet. I honestly wish I knew all this 4 years ago and had this drive then cause I'd probably never had touched AAS if I was able to progress in this fashion before.

We liveth and we learneth

Anyways probably the last nice day for the next 5months where I live so I'm going to go rip around town on my retro motorcycle and flex at every stop light.

Sweet bike, anything faster than a ten speed freaks me out haha.

Dont forgot to rev the motor while you're stopped, this is imperative to make sure everyone notices you!

 

[RandallNowan]

Ten sets of ten front squats. . . . Fucking hell, Rodge

 

[RodgerThat]

11/11/16

Incline bench 165 8x8
SS
Bent over row 165 8x8
Cable lifts 20 4x10
Lat pull down 140 4x10
Cable crossover high to low 20 4x10
Cable crossover pull down 20 4x10
Hammer curl 35 4x16
Tricep overhead press 75 4x12
Preacher curl negatives 45 4x12
Tricep double rope pushdown 25 4x16
Weighted planks
Scorpion sit ups
Decline crunches
Stretch

 

[RodgerThat]

11/14/16

High bar back squat 135x5 225x3 275x1 315x1 365x1 3 second pause beltless,
225 4x11
Snatch 145 2x1 130 4x3
Clean&jerk 165 4x3
Cable crossover pull down 20 4x8
Back extensions 4x16
Calves 10x10 prymid up then down
Stretch
Mobility work
15 min jog to try and get rid of some sickness from the weekend

 

[RodgerThat]

11/15/16

Was a grinder of a day, just not my day at all.
Bench 225 5x7
Deadlift deficit 455 didn't even get a single rep feel like shit today all tight and sick
Switch to sumo deadlift instead
Sumo 225 8x8
OHP 115 3x6
Dumbbell shoulder press 50 4x8
Chest dip 12,10,8
SS
Pull ups 8,6,4

Today was just not my day and I figured that going in cause it was hard to get outa bed but I still showed up and put in everything I had which is the difference between working out and training IMO

 

[insaiyan93]

11/15/16

Was a grinder of a day, just not my day at all.
Bench 225 5x7
Deadlift deficit 455 didn't even get a single rep feel like shit today all tight and sick
Switch to sumo deadlift instead
Sumo 225 8x8
OHP 115 3x6
Dumbbell shoulder press 50 4x8
Chest dip 12,10,8
SS
Pull ups 8,6,4

Today was just not my day and I figured that going in cause it was hard to get outa bed but I still showed up and put in everything I had which is the difference between working out and training IMO

We all have off days homie. You still showed up and gave er hell, good on ya for that.

 

[RodgerThat]

11/16/16
30min swim and 30 min stretch

11/17/16
This was a fucked workout so don't feel satisfied but hit my numbers

Front squats 175 10x10
As soon as I finished fronts I got a phone call had to leave and sort something out that ruined my intensity for the day but went back after to finish my training but took a couple hours inbetween.

11/17/16 continued:
Stiff leg deadlift 185 3x8
Leg press 450 4x9
SS
Laying Hamstring curl 50 4x12
Single leg extensions 90 4x16
Calves 10x10
Pull ups 5x9
SS
Dips 5x9

Going rock climbing this evening for some fun forearm and pulling work

 

[RodgerThat]

11/18/16

Incline bench 175 8x8
SS
Reverse grip bent over row 135 8x8
Block pulls 3" below knee 495 6x1
Lat pull down
140x10 160x10 180x10 200x10
SS
Cable lifts 20 4x10
Cable crossover high to low 20 4x10
Cable crossover pull downs 25 4x6
Slanger bench press burn out 135x57

I'm really having a hard time finding the joy in these workouts, the block pulls and slanger bench aren't apart of my program but I needed something different all these reps with low weight don't make me want to lift. I can't wait for the next 4 weeks to fly by so I can say this programs done and toss some serious weight on my back and squat.


I had a definitive plan 3 weeks ago of what I wanted in the next year but now I'm not so sure, it was all about being the strongest athlete I possibly could be compromising BW goals and endurance slightly for added strength. But now I've been considering just trying to become the most explosive and fastest athlete I could be; even if that means not being able to deadlift 6 plates but instead moving 5plates with more speed and being able to do more callistetics style things with complete control. I constintely waiver when I'm not on gear because I know the strength has a cap and I'm near it but I'm so far away from my athletic potential. I don't know just spit ballin shit here cause it's my log and writing it down makes me think more