A Training Raggamuffin

[PrinceVegeta]

Nice session dude, sucks about the shoulder though, I have the same problem. take care of it, dont want it to get worse

 

[raggamuffini]

EZ curls for the win!, also congrats on the pump after arms, hard to get when doing lats sometimes.

Yeah, EZ curls are a guarantee for pump
Thanks buddy! and nice to have you reading my log :music:

Nice session dude, sucks about the shoulder though, I have the same problem. take care of it, dont want it to get worse

Thanks friend!
Yeah the shoulder problem is pretty annoying, but all the doctors that I have visited have said that as it has got better by strenghtening the shoulder, they wouldn't operate it..
Have to wait and see how it turns out
But anyways, it was already alot better today, and more about that in the post below :gaysign:

 

[raggamuffini]

Todays workout was: triceps, delts and chest (pump)

1. Z-bar close grip bech
-75kg x 12
-80kg x 11
-75kg x 12

2. Close grip Scull Crushers in cable
-60kg x 12
-65kg x 10
-65kg x 11

3. Push-downs in cable with rope
-65kg x 12
-65kg x 12
-65kg x 15

4. Side laterrals with DB's
-12,5kg x 12
-12,5kg x 12
-12,5kg x 14
-12,5kg x 10 + 10kg x 8 + 7,5kg x 7 super set, went all-out

5.Rear delts in reverse pec dec
-??? x 12 (weight about 5kg lower than usually, because wanted to take easy with the left shoulder)
-??? x 12
-??? x 15
-??? x 12

6.Front delt raises with DB's
-15kg x 12
-15kg x 12
-15kg x 12

7.Cable flies
-35kg's x 12
-40kg x 12
-40kg x 12

8. BB bench press (with pumping motion of about 10 inch from the chest)
-85kg x 15
-85kg x failure (something between 12-20.. I was so concentrated that forgot to count)

Todays workout was done with a bit different exercises, because I still wanted to go a bit easy with the shoulder.. Thats why i was using alot of cable movements Again, got an amazing pump to my triceps and chest, which has become an habit
Also managed to do a fairly good workout for the delts, which was a bit unexpected! So overall a great workout :music:

 

[Natzo]

those Ez bar CG Bench is pretty nice!

try to combine it with skulls!

burn...

 

[raggamuffini]

those Ez bar CG Bench is pretty nice!

try to combine it with skulls!

burn...

Thanks mate!

Yeah, I have done sets of 10 skull + 10 CG ez bench and they are great for pump! this time though wanted to do something bit different from the usuall.. Actually EZ CG bench is a pretty good exercise on its own too! I find it more isolating to the triceps than regular BB CG bench

 

[raggamuffini]

Yesterdays workout was: Legs and Abs

1.Squat
-125kg x 12 PB!
-125kg x 11
-125kg x 10

2.Leg Press
-340kg (25kg x 12 + 40kg) x 12 PB!
-340kg x 12
-340kg x 12 (2 reps forced with hands on knees )

3.Leg extension with one leg at a time
-45kg x 12
-45kg x 12
-45kg x 12

4.Seated leg curl
-90kg x 12
-90kg x 12
-90kg x 10
-90kg x 10
-90kg x 10
-90kg x 9

5.Seated Calf raises
-80kg x 12
-80kg x 12
-80kg x 10

6.Donkey Calf
-??? x 12
-??? x 10

7.Seated crunch machine
-95kg x 15
-95kg x 15
-95kg x 15
-95kg x 12

8.Leg raises
- x 20
- x 20
- x 18

Two words: QUAD PUMP! The quad pump that I managed to get was something out of this world.. I had to skip some calves as I wasn't able to get any feeling there and my quads were totally numb
I switched my stance a little bit in the leg press and that caused them to work miracles!
Extremely good workout and two small adjustements to PB's

 

[Natzo]

Nice leg curls!

keep working on those squats!

 

[miamiracing]

holy shoot! 125kg squats for 12 reps? god daym

 

[raggamuffini]

Nice leg curls!

keep working on those squats!

Thanks Natzo!
I will always keep working on the squats :gaysign:

holy shoot! 125kg squats for 12 reps? god daym

Thanks Miami! Those words coming from you, give me a boost of confidence

 

[raggamuffini]

Yesterday workout was: Back, Forearms and Legs (pump)

1.Pull-ups (monkey grip, wide)
-BW x 12
-BW x 11
-BW x 10

2.Pull-down (wide hammer grip)
-85kg x 12
-85kg x 12
-90kg x 12

3.DB One-handed row (incline bench)
-37,5kg x 15
-40kg x 12
-40kg x 12
-40kg x 12

4.Deadlift
-120kg x 12
-140kg x 10
(had too sore glutes and had to change exercise)

5.Seated lower back machine
-120kg x 12
-120kg x 12
-130kg x 10
-130kg x 10

6.Hammer curl with DB
-22,5kg x 10
-20kg x 12
-20kg x 12
-20kg x 10

7.Hack Squat
-130kg x 15
-130kg x 15
-130kg x 15

8.Seated leg curl
-85kg x 15
-85kg x 15
-85kg x 15

The session was really good! got really good feeling to my lats.. And I continued from the last workout with my quads! Only three sets of 15 with hack squat and I got an amazing burn

Today it's time for shoulders, chest and triceps (pump), so stay tuned

 

[raggamuffini]

Chest, Shoulders and Trcieps (pump)

1.DB shoulder press
-25kg x 12
-27,5kg x 8 + 25kg x 4
-25kg x 11
-25kg x 10

2.DB high incline bench
-32,5kg x 12
-32,5kg x 12
-32,5kg x 12

3.Bench press machine (plates)
-90kg x 12
-90kg x 12
-95kg x 11

4.DB incline flies
-20kg x 9
-17,5kg x 12
-17,5kg x 11

5.Side laterals
-12,5kg x 12
-12,5kg x 12
-12,5kg x 12
-12,5kg x 10 + 10kg x 7 + 7,5kg x 7

6.Reverse pec dec for rear delts
-??? x 12
-??? x 11
-??? x 11
-??? x 11

7.Front delt raises with DB
-15kg x 12
-17,5kg x 10
-15kg x 12

8.Close grip scull crushers in cable (lying)
-60kg x 12
-60kg x 10
-55kg x 12
-55kg x 10
-55kg x 10

Today was really good as far as delts and triceps go.. Went all out for shoulders and got an great pump to my triceps.. Chest was a bit harder to train today and weights felt pretty heavy

Next week will be in rep range to 15-20 and the week after that will be "10x3"-week, so looking forward to giving some shock therapyu to my body :gaysign:

 

[PrinceVegeta]

You are having some awesome session lately beast! keep it up!

 

[El Freako]

Sessions are looking strong mate.

 

[raggamuffini]

You are having some awesome session lately beast! keep it up!

Thanks buddy! I'm always trying my best :gaysign:

Sessions are looking strong mate.

Thank you mate.. Strenght has been going to the right direction, but still hell of a lot room to improve :music:

 

[raggamuffini]

Yesterdays workout was: Biceps, Lats (pump, though this week these will be lower rep) and Abs:

1.EZ Curl in Scott
-40kg x 19
-40kg x 17
-40kg x 18 (last 3 reps assisted)

2.EZ Curl
-40kg x 20
-45kg x 18
-45kg x 18

-"Arnold's 21" with EZ Curl (regular grip)
-40kg x 7 + 7 + 7

3.Pull-over in cable
-80kg x 12
-80kg x 12
-75kg x 14
-75kg x 14

4.Pull-down (wide hammer grip)
-80kg x 12
-80kg x 12

5.Seated crunch machine
-90kg x 15
-95kg x 15
-95kg x 14
-90kg x 15
-90kg x 15
-95kg x 12

6.Leg raises
- x 25
- x 23
- x 20

Yesterdays session was really good in a different way.. I haven't been doing that long rep-range sets in a long time and it felt painful! Every set had to be finished with a horrible burn that started at around 10 rep marker
In a way this kind rep range feels like it could be beneficial for the muscle development if used now and then.. Even though I don't have any science to back it up

 

[Natzo]

I've been doing more reps and volume than usual lately, my body was so used to low volume high intensity!

it is good to shake things up once in a while.

muscle definitly responds. and yes there is some science to back it up.

High Volume sucks though..

 

[raggamuffini]

I've been doing more reps and volume than usual lately, my body was so used to low volume high intensity!

it is good to shake things up once in a while.

muscle definitly responds. and yes there is some science to back it up.

High Volume sucks though..

Yeah, "shock therapy" for the body probably guarantees results!
Man, I just love doing high volume

 

[raggamuffini]

Todays workout was: Triceps, Delts and Chest ("pump" even though wrong word for this week)

1.Dips
-BW+15kg x 19
-BW+15kg x 18
-BW+15kg x 15 + BW x 8 (drop set)

2.EZ skull crushers lying
-45kg x 19
-45kg x 19
-45kg x 18

3.EZ Close Grip Bench
-65kg x 17
-65kg x 18 (last three assisted)

4.Side Laterrals with DB's
-10kg x 20
-10kg x 20
-10kg x 20 (last two reps with "not perfect" form)
-10kg x 20 (last three reps with "not perfect" form)

5.Reverse Pec-Dec for the Rear Delts
-??? x 20
-??? x 18
-??? x 18

6.Front raises with DB's
-12,5kg x 20
-12,5kg x 20
-12,5kg x 20 (last two reps with "not perfect" form)

7.Bench Press Machine (with "half" motion)
-85kg x 15
-85kg x 15
-85kg x 15

8.Cable flies
-??? x 12
-??? x 12

Amazing workout once again! When I reached the peak of tricep pump, I thought that nothing could feel more agonizing.. I was wrong.. The side laterrals with 20 reps were great in a disgusting way.. The pump in my delts was such that I literally couldn't lift my arms all the way up even if I tried
I really love this week of high reps! And by the way.. I was pretty happy with the dip sets, because I have never done this high reps and still I was able to keep the 15kg plate..

Tomorrow will be legs with 15-20 reps I hope that the squats won't kill me

 

[PrinceVegeta]

Jezus that volume is insane!! keep it up man!

 

[miamiracing]

crazy workouts. your volume is pretty damn high. specially for the smaller parts like biceps. saw you did 6 sets of regular biceps stuff and than another 21..

i used 21's for some time to get more strength.. never had any solid gains from them only strength wise..