T Nation

Rick Ross' Training Log


#1

Alright, as I spend a whole lot of time either driving around town for work or slouched over my computer banging my head against the keyboard I figure I'd start doing something to keep my mind occupied whilst I juggle the intricacies of balancing my work/gym/home/social lives about as nimbly as a writhing ape in chains.

So starting today, welcome to my training log.

7/12/2010
Core-
Medicine ball pass - 3x12 (8kg ball)
Oblique dumbbell Crunch - 3x25
Bridge (side + front) - 1min each
Ab wheel - 3x25 extends

Legs-
Calf raises - 2x30 (22.5 kg plate)
Squat - (first time ever, woo hoo) - 3x8 (100kg)
Leg Press - 3x8 (6x 22.5kg plates)

I'll try get some pictures, it'd be good to see my progress.

Then fucked around on the speed ball.


#2

Shoulders day. I've been slack recently but am planning to get myself in gear. I have been doing sessions, none are really worthy of noting down though.

15/12
Warm up on speed ball
Military Press - 1x40kg 12reps 2x52kg 8-6 reps
Dumbell press - 2x15kg 8 reps
Side lifts - 3x10kg 25 reps
Dumbell Punches - 3x10kg 15 rights 20 lefts
Shrugs - 3x22.5kg (2 plates) 20 reps


#3

Yesterday did back and bi's

Back - close grip chin ups 3x8
lat pull down - 62kgs 3x8
lat row - 92kgs 3x9
chainsaws - 27.5kgs 6x15

bi's
dumbell curls - 15kgs 3x6
21's - 22.5kgs 3x
swingy's - 20kgs 2x5