Chest and abs got hit quick and intense this morning.

Incline Barbell Bench Press, Flat Dumbbell Bench Press, Cable Crossover, Push Ups

I did these exercises in giant set fashion and rested 1 minute between sets.

Round 1 - 135/50's/50/bodyweight all for 12 reps. Rested 1 minute.

Round 2 - 185/70's/60/bodyweight all for 10 reps. Rested 1 minute.

Round 3 - 225/100's/80/bodyweight all for 8 reps. Rested 1 minute.

Abs - Crunch, Knee Ins, Standing Twist

Round 1 - 25 reps each. Rest 1 minute.

Round 2 - 25 reps each. Rest 1 minute.

Round 3 - 25 reps each. Rest 1 minute.

Round 4 - 25 reps each. Done.

Took around 20 minutes. This has been a productive morning. I also trained someone, finished an article for Bodybuilding.com, and had 2 meals done. All before 9 am. Have a good day.

Great way to start off week. I like this training method I've been using that I call Rest Pause Drop. I wrote an arm training article for Iron Man using this method and I used it for this workout too.

Seated Smith Machine Shoulder Press 105x15,145x12,200x10

Rest Pause Drop Set (RPD) - 200x10/5 sec. rest/200x5. Drop to 145

145x10/5 sec. rest/145x5. Drop to 105

105x13/5 sec. rest/105x7. Done. 50 total reps.

Side Lateral Raise - 15'sx15,20'sx12,25'sx10

RPD Set -  30'sx10/5 sec. rest/30'sx5. Drop to 25's.

25'sx10/5 sec. rest/25'sx5. Drop to 20's.

20'sx15/5 sec. rest/20'sx5. Done. 50 reps total.

Rear Delt Rope Pull - 90x15,120x12,160x10

RPD Set -  160x10/5 sec. rest/160x6. Drop to 120

120x10/5 sec. rest/120x6. Drop to 90.

90x12/5 sec. rest/90x6. Done. 50 total reps.

Barbell Shrug - 225x15,315x12,405x10. Done for day. Traps are pretty strong so no RPD here.

Rest for 90 seconds between regular sets. On the RPD sets, you rest for 5 seconds between rest pauses and only long enough to strip weight on the drops. Next I had Cell KEM and did 20 minutes of cardio on the treadmill. 15% grade at 3.1 mph. Abs and more cardio this evening. Hope you all have a great week. If you have any questions about the RPD method, email me at rock23@bodybuilders.com. 

Didn't get a great amount of sleep but I was still anxious to get to the gym so no excuses to start off a new month.

Barbell Curl - 65x12,85x10,105x8

Skull Crusher - 65x12,85x10,105x8

Incline DB Curl - 30x15,35x12,40x10

Overhead Rope Extension - 80x15,100x12,120x10

Preacher Machine Curl - RPD for 50 reps - 100/70/40 lbs.

Close Grip Pressdown - RPD for 50 reps - 100/70/40 lbs.

Exercise Ball Crunch/Standing Twist - 3 supersets of 50 reps each.

On a personal note, I have received emails and messages from people in over 100 countries as of yesterday. That amazes me and I am grateful for all of the support. It humbles me that people from so far away take the time to say I inspire and help them. Thanks to all of you. Have a great day!

ROCK 

I switched it up today and went to the other local gym in my area and I also did chest instead of legs.

Flat Barbell Bench Press - 135x12,185x10,225x8,275x6,315x4

Incline DB Press - 60x15,80x12,100x12

Incline/Decline Seated Cable Flye(going high for reps, then low for same #) - 60x15,80x12,100x10 

Took me less than 30 minutes too. Good thing because I have a long day ahead of me.

I notice two things here on BodySpace today. As of this morning, I now have 1,500 friends and this is my 500th blog. I may not be the most inspirational member on here or the biggest or the leanest. I do hope that any, some, or most of these blogs either informed you better or at least motivated you to hit it harder whenever you read my posts. I do have a great passion for what I do and it was posting in this blog back in 2009 that got me the opportunity to do what I do now for Bodybuilding.com and Iron Man Magazine. This network has literally changed my life for the better and if this has helped even one person do great things in his or her own life then every letter I have typed was worth it. Every now and then I will look back at past posts and realize that I was working hard to reach a point that I could do great things for people and the industry and some days I feel like I am chasing a racecar while pushing a scooter and some days it feels like I have done more than I could imagine. I am working towards more great things and would nothing more than to write the next 500 blogs talking about what I am doing next and hope to inspire many on the way. Hope you all have a great day!

Roger 

Day 1 - Shoulders, Traps, & Abs

Seated DB Press - 15,12,10,8,6

Triset: Front Barbell Raise/Side Lateral Raise/Rear Lateral Raise - 15,12,10 each.

Barbell Shrug - 15,12,10,10

Triset - Weighted Crucnch/Knee In/Standing Twist - 25/25/50 each. 4 rounds.

Day 2 - Arms

Superset: EZ Bar Curl/Two Arm Extension - 12/12,10/10,8/8

Superset: Hammer Curl/Dip - 15/15,15/15,15/15

Superset: Incline Curl/Close Grip Pushdown - 20/20,20/20,20/20

Day 3 - Legs

Squat - 10,10,5,5,3,3,1,1

Stiff Legged Deadlift - 15,12,10,10

Superset: High and Low Leg Press - 15/15,12/12,10/10

Superset: Leg Extension and Seated Leg Curl - 20/20,20/20,20/20

Seated Calf Raise - Rest Pause Drop to 100 reps.

Day 4 OFF

Day 5 - Back

Bent Over Barbell Row - 5 sets of 5.

Superset: Wide Pulldown and Reverse Pulldown - 15/15,12/12,10/10

Seated Row - FST-7

Day 6 Chest

Flat Barbell Bench Press - 12,10,8,6,4

Incline DB Press - 15,12,10

Cable Crossover - 15,12,10

Decline Seated Chest Press - 15,12,10

Day 7 - OFF

Flat Barbell Bench Press - 135 x 15, 185 x 12, 225 x 10, 275 x 8, 315 x 4

Incline Dumbbell Press - 50 x 15, 70 x 12, 100 x 10

Decline Seated Chest Press - 150 x 15, 230 x 12, 305 x 10

Cable Crossover - 60 x 15, 80 x 12, 100 x 10 

Superset 1: EZ Bar Curl and Close Grip Bench Press

105 x 10 & 225 x 10 - 3 sets of each.

Superset 2: Incline Dumbbell Curl and 2 Arm Dumbbell Extension

40's x 10 & 100 x 10 - 3 sets each.

Superset 3: Hammer Curl and Rope Pressdown

60's x 10 & 105 x 10 - 3 sets each. 

Great Shoulder workout this morning. (Weight x Reps)

Seated Dumbbell Press - 50's x 15, 70'x x 12, 85's x 10, Drop Set 100's x 8 then 50's x 12.

One Arm Side Lateral Raise - 25 x 15, 35 x 12, 50 x 10

Side Raise Machine and Front Plate Raise 100 x 15 and 45 x 15 - 3 sets

Cybex Rear Pull Machine (Rear Delt Emphasis) - 150 x 15, 225 x 12, 305 x 10, Rest Pause Drop - 305 x 13 total, 225 x 17 total.

Barbell Shrug - 225 x 15, 315 x 12, 405 x 10

20 minutes on elliptical - 345 calories burned.

Good day in the squat rack. 135 x 10, 135 x 10, 225 x 5, 225 x 5, 275 x 3, 315 x 3, 335 x 1, 350 x 1

Leg Press - 585 x 15, 675 x 10, 855 x 8

Leg Extensions and Seated Leg Curl Superset

100 x 25 on each movement for 3 sets.

100 rep burnout on seated calf raises.

Nothing today. Shoulders tomorrow. 

My wife Stella came with me to the gym this evening and what was supposed to be a back workout turned into a chest/back superset session from Hell! I loved it. Here is a quick summary of what happened.

Incline BB Press w/ Bent Over BB Row 135x15/135x15, 185/12,185x12, 225x10/225x10, 225/8,225/7

Flat Bench Press w/ Pull Ups 225x12/Bodyweight x10, 315x6/BWx8, 315x5/BWx8

Flat Dumbbell Press w/ Close Grip Pulldown 100's x 15/150x12, 3 sets.

Seated Chest Press w/ Seated Row 305(stack) and 305(stack) 1 triple drop set of 30 reps total. Gym was closing soon so we had to cut it short at this point.

Incline Flye and Cybex Pulldown - 30's and 100 for 40 reps each.

The fact that I did chest two days before weighed on my mind but Stella knows how to push me to new levels mentally and I went balls out. Leg day tomorrow to end the week. 

I've been sick the past couple of days but it makes no difference. I have to get in the gym so my chest workout went as planned.

Flat Bench Press - 135 x 12, 185 x 10, 225 x 10, 275 x 8, 315 x 5

Incline Dumbbell Press - 50 x 20, 70 x 20, 100 x 15

Seated Chest Press (decline setting) - 175 x 20, 225 x 15, 305 (stack) x 9

Cable Crossover - 70 x 20, 70 x 20, 70 x 20

Also got a 2 mile power walk in for cardio. 

Didn't get much sleep last night and I was short on time. I sucked it up and pushed it with supersets.

EZ Bar Curl/Close Grip Bench Press - 65/135 x 15, 85/185 x 12, 105/225 x 10

Incline Curl/Overhead Rope Extension - 30's/80 x 15, 40's/100 x 12, 50's/120 x 10

Machine Preacher Curl - Rest Pause Drop Set of 50 reps. Started at 70, ended at 50.

Close Grip Pushdown - Rest Pause Drop Set of 50 reps. Started at 150, ended at 100.

2 mile power walk in 30 minutes also for cardio. Despite the lack of sleep I had a good workout I think. 

Seated Dumbbell Press - 20 x 20, 35 x 15, 50 x 12, 70 x 10. 100 x 9

Front Plate Raise and Side Raise Machine Superset - 45 lb plate and 100 on machine 3 sets of 12 each.

Cybex Eagle Rear Delt Pull - 200 x 15, 260 x 12, 305 x 10

Rear Lateral Raise on Bench - 20 x 15, 20 x 15, 20 x 15 (3 second squeeze at top of movement)

Behind the Back Barbell Shrug - 225 x 20, 315 x 12, 405 x 10, 405 x 10

Followed by 2 mile power-walk at track for 30 minutes.

Great way to start the week.

http://www.bodybuilding.com/fun/the-best-guns-on-bodyspace.html

My newest article on Bodybuilding.com covers some arm training tips by fellow Bodyspace members. Check it out. 

High Intensity Training was the plan tonight and I hit delts.

Seated DB Press - 50 x 12, 70 x 10, then I put the music player on Crush 'Em by Megadeth because that was the mindset for this workout. Grabbed the 100's and got 6, started to struggle, got mad, and finished the set for 10 reps total. The guys in the gym were impressed by me muscling those heavy dumbbells when it looked like I was about to fail.

Side Raise Machine - Warmed up with 100 for 15 reps and then placed the pin at the bottom of the stack so it was 155 total and I got it for 10 and 2 partials.

High Rope Pull - Great rear delt exercise. Warmed up with 100 for 12 and once again went with the stack which was 215 on this station. I had to brace myself by putting a foot up on the machine but I got it for 10 and 3 partials.

DB Shrugs - With Crush 'Em playing again,  I got the 100's for 50 reps.

Took 28 minutes and it was intense. Off tomorrow and something special planned for Wednesday. Stay tuned.