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Thread: RonnyB's Journal

  1. #301
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    Squats:

    Bar x 10
    135 x 10 ATF
    215 x 5 below parallel
    215 x 5 below parallel
    305 x 1 half rep

    Again, I came into the program with a 1 RM if 275 with a goal if 305 by programs end. I attempted 305 and panicked a bit half way down ( torn hamstring recovery) I know I had it though... I need to recalculate.

    ABS+Biceps super sets.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  2. #302
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    Light bench:

    Bar x 50
    135 x 10
    175 x 10
    175 x 10
    305 x failed

    Tri-EXT:

    45 x 20
    45 x 20
    45 x 20

    Dips:

    Bw(197) x 16
    BW x 18
    BW x 16

    DB Flies:

    30's x 15
    30's x 15
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  3. #303
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    Heavy Bench:

    Bar x 50
    135 x 15
    185 x 12
    235 x 5
    235 x 5
    295 x 1 ( new current PR)
    305 x 1 ( new current PR)
    315 x 1 ( new current PR)
    325 x 1 ( new current PR)

    Crazy?. I failed 305 3 days ago.. Only thing idid differently was jack3d....


    Close Grip:

    225 x 5
    225 x 5

    Incline:

    205 x 5
    205 x 5

    Pushups:

    X 61, immediately after last set, burnout.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  4. #304
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    Deadlifts

    135 x 5
    225 x 5
    325 x 3
    325 x 3
    325 x 3


    Speeds:

    255 x 3
    255 x 3
    255 x 3


    Power Shrugs:

    225 x 5
    225 x 5
    225 x 10

    Stiff Legs:

    225 x 5
    225 x 5
    225 x 5

    Bent over Rows:


    225 x 5
    225 x 5
    225 x 5

    Underhand Pulls:

    Done immediately after Rows

    BW (193) x 5
    BW x 5
    BW x 5
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  5. #305
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    Squats:

    Bar x 10
    135 x 10
    225 x 5
    225 x 5

    Arms & Abs
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  6. #306
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    Was supposed to do light Bench Friday but I ended up getting called out to Bench with a couple of guys at work who call themselves the 300+ club, they're all 230+ And called BS when I told them I bench 325 at 192.

    Bench:

    135 x 10
    225 x 5
    315 x 1
    325 x 1
    335 x 0 ( I should have probably went 330 but 325 felt so good that I thought I had 335 in me)
    275 x 4 ( I got 5 up but I felt a little help from the spotter at lockout.. Not sure if I needed it but it was a good struggle)
    225 x 15
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  7. #307
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    Heavy Bench:

    Bar x 50
    135 x 10
    255 x 5
    255 x 5


    Close Grip:

    225 x 5
    225 x 5

    Incline:

    205 x 5
    205 x 5

    Burnout pushups immediately following last set: 50
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  8. #308
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    I'm thinking about redoing my whole routine and restarting with my new 1RM numbers... I'm working out on a program set for a 275 1RM in the bench and I already hit 325. Suggestions? Should I just finish the routine? I'm half way through already, then start a new one?
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  9. #309
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    caught a nasty stomach virus that didn't allow me to lift the last 2 days... i plan on hitting the deadlift and the squat both today at some point before work.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  10. #310
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    Deads:

    135 x 10
    225 x 5
    325 x 3
    325 x 3
    325 x 3

    Speeds:

    255 x 3
    255 x 3
    255 x 3

    Power Shrugs:

    225 x 5
    225 x 5
    225 x 5


    Bent over Rows:

    225 x 5
    225 x 4
    225 x 5
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  11. #311
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    Squats:

    Bar x 10
    135 x 10
    185 x 10
    235 x 5
    235 x 5
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  12. #312
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    Light Bench:

    Bar x 50
    135 x 30
    185 x 10
    185 x 15

    Tri-Ext's

    45 x 20
    45 x 20
    45 x 14

    Dips:

    BW (192) x 12
    BW x 15

    Dumbbell Flies:

    30's x 16
    30's x15
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  13. #313
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    Heavy Bench:

    Bar x 50
    135 x 20
    185 x 20
    255 x 3
    255 x 5

    Close Grip:

    135 x 20
    225 x 3
    225 x 6


    Incline:

    135 x 20
    210 x 3
    210 x 4


    Burnout pushups: 50
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  14. #314
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    Deadlifts:

    135 x 10
    225 x 8
    365 x 2 starting max was 365, hit it for an easy controlled double


    Speeds:

    305 x 3
    305 x 3
    305 x 3

    Power Shrugs:

    255 x 5
    255 x 5

    Stiff legs:

    255 x 5
    255 x 5

    Bent over Rows:

    185 x 5
    185 x 8

    Underhand Pulls:

    Bw(194) x 10
    BW x 10
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  15. #315
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    Squats:


    Bar x 10
    135 x 10
    245 x 5
    245 x 5
    315 x 1 highest I've gone since torn hamstring.. Was pretty scared lol... It puts my " Official total" back over 1000!

    Arm and Ab Auxilaries
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  16. #316
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    Light Bench:

    Bar x 50
    135 x 30
    185 x 10
    185 x 15

    Tri-EXT's:

    45 x 23
    45 x 20
    45 x 20

    Dips:

    BW (195) x 20
    BW x 20

    DB Flies:

    30's x 20
    30's x 20
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  17. #317
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    Super frustrated.. Tore my hamstring AGAIN at work.. Now I'll be doing Benching only with Pullups for back... Not sure what else I can do...

    Heavy Bench:

    Bar x 50
    135 x 20
    185 x 20
    225 x 8
    275 x 3
    275 x 3

    Incline:

    235 x 5
    235 x 5


    Skipped incline, hamstring throbbing
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  18. #318
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    Deadlift day:

    Not going to be able to squat or deadlift for quite some time, I tore my left hamstring in 2 different spots. I'll have to stick to tons of Pullups, power shrugs.. Ect.. Anyone have any other good back excersizes I may be able to do??

    Underhand pulls:

    BW (197) x 13
    BW x 12
    BW x 10

    OverHand Pulls:

    BW x 7
    BW x 6
    BW x 8


    Power Shrugs:

    225 x 15
    225 x 15
    225 x 15

    DB Shoulder Press:

    50's x 10
    30's x 10 50's weren't heavy, just felt some pain/discomfort in rotators
    30's x 10
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  19. #319
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    Light bench:

    Bar x 50
    135 x 30
    185 x 15
    185 x 20


    Tri-EXT's

    45 x 20
    45 x 20
    45 x 20

    Dips:

    BW 199 x 15
    BW x 20
    BW x 20

    DBFlies:

    30's x 20
    30's x 10
    30's x 20


    ABS
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  20. #320
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    Since I can't squat or deadlift yet I'm just going to do a bunch of Stuff I normally wouldn't

    Arms:

    Barbell curls:

    45 x 25
    45 x 25
    75 x 10
    75 x 10

    Alternate Hammer Curls:

    30's x 10
    30's x 10
    30's x 10

    Behind the back Forearm curl:

    45 x 30 ( these burn like a beeeech)
    45 x 30

    Palms down forearm Curls:

    45 x 11. ( super hard)
    45 x 10

    Calf Raises:

    135 x 50
    225 x 30
    225 x 30
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  21. #321
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    Heavy Bench:

    Bar x 50
    135 x 30
    185 x 20
    225 x 8
    275 x 3
    275 x 3

    Close Grip:

    185 x 14
    245 x 4
    245 x 4
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  22. #322
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    Back:

    Overhand Pulls:

    BW (189) x 13 slow, controlled
    BW x 13
    BW x 13

    Underhand pulls:

    BW x 15
    BW x 11
    BW x 10

    Power Shrugs:

    225 x 15
    225 x 15
    225 x 15

    DB Shoulder Press:

    30's x 20
    30's x 20
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  23. #323
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    Light Bench:

    Bar x 50
    135 x 20
    185 x 20
    185 x 20
    185 x 18


    Tri-EXTs

    45 x 25
    45 x 20
    45 x 22
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  24. #324
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    Abs & Arms: since I can't deadlift or squat yet ive been doing stuff I never do

    Hanging Ab Strap raises:

    BW x 20
    BW x 20
    BW x 20

    Barbell curls: I never ever curl.. Pretty weak with curls but surprisingly, aesthetically my arms are my best quality

    45 x 25
    45 x 20
    45 x 25


    Ab Ball Crunches:

    BW x 50
    30 lbs x 50
    30 lbs x 50


    Hammer Curls:

    30's x 15
    30's x 12
    30's x 12
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  25. #325
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    Heavy Bench:

    Bar x 50
    135 x 30
    185 x 20
    225 x 10
    305 x 2
    305 x 2


    Incline:
    Skipped
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

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