Lifts of the King

[Turkish1530]

sum sweet leg work brother......hack squats are dam tough just gotta be careful

 

[Rageking]

thanks guys for stopping by and advice.

Sunday 7/8

did some running in morning with sprints

Verticle Sit ups
+20 x 8
+12 x 10
+12 x 10
bw x 12

Leg Raise
+20 x 15
+20 x 15
+20 x 13

Oblique Bend
60 x 10
60 x 10
60 x 10

Weighted Crunches SS with 20 sec Vacums
30 x 10
30 x 10
30 x 10

Oblique Twists SS with Ab Wheel
60 x 15; x10
60 x 15; x 10
60 x 13; x 10

20 min on eliptical

 

[Rageking]

Monday 7/9 morning weight- 164
did some sprints in morning, not a whole lot

finally started to try and get higher reps, and focus on keeping rest short, never more than a minute and usually around 30 secs

Pull Ups
+25 x 9
+25 x 6
bw x 7
bw x 6

BB Bench Press
205 x 6
185 x 5
185 x 5
185 x 4, 135 x 5, 95 x 5 (drop)

BB Behind Neck press
105 x 5
95 x 7
95 x 6

BB Rows
185 x 10
185 x 10 (reverse grip)
185 x 8
185 x 7 (rev grip)

Incline DB Press
70 x 5 (tri pain)
70 x 7
70 x 6

Lateral Raise + Bent over raise
15 x 10, 25 x 10
15 x 8, 25 x 7
15 x 6, 25 x 6

Machine Iso Row
340 x 10
340 x 8
340 x 6, 250 x 6

BB Curls
tried 70 then 60 few reps each but left forearm was killin me
DB curls
tried 25 but wasnt helpin forearm was stilll hurting doing them

Machine Preacher curl
65 x 5
50 x 8
50 x 6
50 x 5

Dips
bw x 15
bw x 13
bw x 10

eliptical for 20 min

 

[Bulkboy]

awesome lifts all the way man

 

[Rageking]

thanks man, i was somewhat satisfied with this, except the pull ups were crap.
i need to work on endurance a little bit

 

[Turkish1530]

just a solid workout session.........

 

[Turkish1530]

Hey brother i also wanted to say thanks for the compliments and your vote for the Mecca VIP i really appreciate them man

 

[Glex]

thanks man, i was somewhat satisfied with this, except the pull ups were crap.

Hey man, BW + 25 x 9 isn't anything bad! The endurance will come.

The rest of the session was solid, too. What was up with your forearms?

 

[Rageking]

thanks for stopping by guys

and im not sure what was wrong, my left forearm was really really tight, not sure if it was just overworked, the bottom part of the arm, but when i tried the bb curls and db curls it just hurt and i couldnt get any reps in.

 

[Rageking]

Tuesday 7/10

cant get ride of this sickness, bad sleep today too, went to sleep real late and had to wake up early to drop car off at shop :/
picked it up, but about an hour later than i was hoping so didnt have much time for workout like i wouldve liked :'(

Squats
215 x 20
205 x 10
185 x 5 (4 times, 10 sec rest )

Leg press + Seated Calf Raise
380 x 15, 135 x 20
380 x 15, 135 x 20
380 x 15, 135 x 20

Deadlift
275 x 10
275 x 10

was running out of time so tried to get on eliptical, but after a few minutes i realized i was going to be late for work and had to leave.


- and im hoping to get pics up sometime this week, more next week too. ill put them in other thread

 

[Glex]

Nice high rep set on squats! Guess it wore you out, though Happens when you're sick.

Deadlifts are great, too

 

[Turkish1530]

solid session brother, sure that the hard lifting isn't helping your sickness either brother

 

[Rageking]

solid session brother, sure that the hard lifting isn't helping your sickness either brother

haha true but not like im going to back off

Wensday 11/7
woke up feeling a lot better, congestion going down a lot, and of course its a non heavy lifting day

played a round of golf, got a little burnt :angrydude:

Vertical Sit ups
+20 x 8
+20 x 5
+12 x 7
bw x 10

Oblique Bends
60 x 15
60 x 15

Hanging Leg Raise
+20 x 20
+20 x 15
+20 x 13

Cable Crunch
90 x 10
80 x 20
80 x 20

Oblique Twists
60 x 15
60 x 15
60 x 15

3 sets 6 inches, V ups , Bicycles
15 secs, 10 sec rest in order

eliptical before and after total about 25 min, like 450 cals burned

and i just realized i didnt do ab wheel


-and i put some pics up in members page if interested

 

[Turkish1530]

no ab wheel????!!!!!! what the hell is wrong w/ u, hahaha

 

[Rageking]

no ab wheel????!!!!!! what the hell is wrong w/ u, hahaha

i dunno i thought something was wrong, but focused on getting cardio done instead.

 

[Rageking]

Thursday 7/12
starting to feel better, congestion wont go away though
starting to get a feel for short rest, have to bring weight down and im not used to it, never done short rest before so its like learning to train all over again.

Chin ups
bw x 15
bw x 7
bw x 6
bw x 5 e5dunno: like i said i guess i dont have much endurance, never tried short rest.)

BB Incline Press
135 x 8
135 x 8
135 x 7
135 x 6

DB Military Press
45 x 6
45 x 6
45 x 6
45 x 5

Cable Row
220 x 8
220 x 8
220 x 8
220 x 8

DB Flat Bench
75 x 8
75 x 6
75 x 5
60 x 8

Plate Raise
45 x 7, swing x 3
45 x 6, swing x 5
45 x 6, swing x 5
45 x 5, swing x 5

BB curls
60 x 8
60 x 7
60 x 6
60 x 6

CG Bench
135 x 5
135 x 5
135 x 5
135 x 5

never took rest over 30 secs, felt good, first time i have actually done good on short rest, threw in extra set for everything too, and still first time i have done complete workout under hour.

 

[Glex]

Looks really good, you guessed about right on all the weights. That's a lot to get done in under an hour, too, so props to you man.

 

[Turkish1530]

as always a solid workout brother, and only 30 second breaks!! thats a hell of a lot of sets and under 1 hour!!

 

[Rageking]

thanks guys, it was pretty intense, never really sweat a lot lifting until today

went back in did cardio
some sprints and jumprope about 10 min
eliptical 20 min
bike 10 min

 

[Clint]

nice sessions you have going on in here

chinups are definitely a standout, as are the dips

last session was pretty solid

close grips at the end, yipes!

I'll start stopping by more often