Rodgerthat training log.

[RodgerThat]

I ain't taking any AAS so figured this would be the place to put it. I enjoy keeping a meso log for pointers and I'm sure it helps a new guy here and there seeing what some of us are doing.

This log will be for however long I'm not on AAS, currently have no plans to do any cycle anytime soon.

My stats as of this past weekend
5'8.333333"
Competition weight 182.8lb
Walking weight 192lb
BF 12-15% it varies in there usually
Best comp lifts raw
Squat 440
Bench 300
Deadlift 540
Best gym lifts
Squat 475 raw 495 wraps
Bench 335 t&g
Deadlift 565
Front squat 315
Clean&jerk 225
Power clean 250
Snatch 155

Goals 6months
Weight 175-180 @9-11%bf
Squat 495 raw
Bench 335 comp
Deadlift 585
Front squat 365
Clean&Jerk 275
Powerclean 275
Snatch 205

Ultimate goal: Fittest man alive & to compete internationally in powerlifting

Current regime
German volume training (my design)
400 calorie deficit 6 days a week and one 300 surplus a week.

 

[RodgerThat]

10/19/16
Front squats 135 10x10
Leg press 450 4x6
SL extensions 70 4x16
Dips 5x8 SS pull ups 5x6

Taking 60 second breaks for my volume portion.

 

[jaymaximus]

Im in. Im pretty upset Im so late, gotta catch up

 

[Perrin Aybara]

Count me in, too.

 

[insaiyan93]

Double subbed up in dish bishhhh.
#NattyLyfe

 

[jaymaximus]

I'm all natty too

 

[insaiyan93]

I'm all natty too

Like mike o'hearn where your body naturally peoduces Tren?

 

[D-max]

In[emoji106]

 

[RodgerThat]

10/20/16

Incline bench 135 8x8
SS
Bent over row 135 8x8

Cable cross over low to high 20 4x10
SS
Lat pull down 140 4x10

Straight bar curl 60 3x10
SS
overhead extensions 60 3x16

Planks for 10mins

These workouts are crazy quick with stretching I'm In and out in under 75mims. 60 second rests after each super set.

 

[RodgerThat]

10/21/16

Physical assessment test via the government.

Workout
Squats 225 4x8
C&J 165 4x3
Snatch 115 6x3
calves

This is my lowest volume day and I'm happy I got it cause I know I'm going to need the active recovery day for sure

 

[RodgerThat]

Cranked a quickie today

Bench press 225 5x5
Deficit deadlift 405 4x3
Deadlift 405 4x3
OHP 95 4x8

Was suppose to do powercleans today but didn't have time. Didn't mention it before but everything is beltless and sleeveless for the next 8 weeks.

 

[RodgerThat]

MIA due to sickness, resuming program today where I left off.

Front squat 145 10x10 60 sec breaks
Leg press 450 4x6
Leg extension 70 4x16
Pull ups 5x6
Dips 5x8
10mins calves
Long stretch

Gonna hit the steam room and pool later to get ride of the rest of my sickness

 

[RodgerThat]

10/29/16

Incline bench 145 8x8
SS
Bent over row 145 8x8

Cable lifts 20 4x10
SS
Lat pull down 140 4x10

Core work
Swim and suana gonna happen in a few hours when the pump has left

 

[insaiyan93]

10/29/16

Incline bench 145 8x8
SS
Bent over row 145 8x8

Cable lifts 20 4x10
SS
Lat pull down 140 4x10

Core work
Swim and suana gonna happen in a few hours when the pump has left

Hows the high volume stuff treatin ya? Feelin like a bodybuilder yet? Haha

 

[RodgerThat]

Hows the high volume stuff treatin ya? Feelin like a bodybuilder yet? Haha

I haven't quite found myself staring into the mirror equal time to lifting but it's close . It's nice on the joints with all the light weight and the DOMs are humbling for sure. I haven't come even close to a weight were it's difficult so maybe ask me week 6 into the program when I'm doing my previous 10rm and 8rm for 10 and 8 sets respectively. The Goal essientially is to what I use to do for 3x10 but have the endurance to make it a 10x10 and 8x8, once I've built that endurance and LBM a little bit then transfer it into a strength program hopfully I can add 50lb on my total. Yup that's where I'm at now doing 2 full programs 26 weeks to get 50lb on the total

 

[Les]

Subbed.

 

[Docd187123]

In this bitch

 

[RodgerThat]

Halloween lift

Way too much time bullshitting with the guys and gals I was lifting with today took 3 hours

High bar squat 225 4x9
Snatch 135 2x1 125 4x3
Clean&Jerk 165 4x3
Calves
Abs because there was a bitty that said she could beat me in planks.... She did

 

[RodgerThat]

Got bored so hit round Halloween workout round 2

20minute jog IDK how far maybe 3miles
10mins stair mill 53flights of stairs
2000m on the rower
50burpees
Decline crunches
Scorpion crunches
Hanging leg raises
Fiffer scissors
Planks/side planks
10minute interval spint swim
10minute hottub
10minute talking to cute lifeguard who wants to workout together forgot to say I have a girlfriend for some reason it slipped my mind it's okay though I have permission to have fun.

I started out doing this workout because I was bored and just wanted to blow off some steam but turns out off gear I don't mind doing cardio if I switch it up every 10-20mins I just can't do the same thing too long or I get bored so I give myself a time goal or distance goal and hammer for that then go onto the next thing.

 

[RodgerThat]

11/01/16

Bench press paused 225 5x5
Deficit deadlift 405 5x3
Deadlift 405 3x3
OHP 95 4x8
Skipping
Foam rolling
Stretch