Lifts of the King

[Rageking]

Doing something like an upper/lower split MTRF
Age = 18
Height = 5'7
Weight 6/18/07 = 162
Bodyfat % = ??? no clue
Waist = 32



Monday 6/18

Pull ups
+35 x 7
+40 x 5
+40 x 4, 4 bodyweight

Flat BB Bench
205 x 5
205 x 5
205 x 4

Behind neck press
115 x 3 ( too hard)
95 x 7
95 x 6

Bent over row
225 x 8
245 x 4
225 x 7

Incline DB press
80 x 4
80 x 5
80 x 5

lateral DB raise
20 x 10
20 x 9
20 x 9

Machine row (not sure what it is?)
360 x 8
410 x 5
410 x 4

Straight bar curl
70 x 9
80 x 4
80 x 4, 60 x 3

Dips
+45 x 8
+45 x 6
+45 x 5, 8 bodyweight

 

[shade]

nice work

 

[Turkish1530]

nice workout brother

 

[Dstan]

pretty good workout man nice weight on those incline DB presses.

 

[Rageking]

Tuesday 6/19

Squat
255 x 5
255 x 5
255 x 4
185 x i think 18(20 rep couldnt get it, not sure though lost count)

Deadlift
335 x 3
335 x 3 ( grip slip on 4th, almost had it)
315 x 7

Seated calf raise
320 x 10
320 x 10
320 x 10

Leg press
470 x 9
520 x 6
520 x 5

SLDL
225 x 12
225 x 10
225 x 10

Standing calf raise
320 x 15
320 x 13
320 x 12

Lunges
60 DBs about 12-14 steps each
65 DBs about 11 steps each

finish with some vertical situps + 15 and oblique twists with 45

 

[Turkish1530]

nice overall workout my man

 

[Rocky]

2 good sessions there. Nice to see another log.

 

[Rageking]

wensday did a little cardio till i got lazy, then ab work

Thursday 6/21

Chin ups
+45 x 5
+45 x 5
+45 x 4, 4 bodyweight

DB bench press
95 x 5
95 x 4
95 fail(elbow killed)
85 x 8

DB Military press
60 x 7
60 x 6
60 x 5

Machine Incline Press (got to lazy for BB, lazy day )
225 x 10
245 x 6
245 x 5

Machine Iso lateral Row
410 x 8
410 x 6
360 x 10, 270 x 10

DB Skull Krushers?
25 x 15
25 x 15

Random bicep work?
preacher 30 x 6
incline curl 30 x 8
db curl 30 x 6

Pec Dec
120 x 10
120 x 10

Tri extensions
80 x 5
80 x 5

weird session felt like, and tendinitis in elbow was killing me, made me scared of some exercises, made me wussy out of some bb stuff it was killing :'(

 

[onebigeric]

You look to have a solid foundation here, rageking. Way to listen to your body; there's honestly nothing wuss about not pushing something that can result in serious(or any, really) injury.

 

[Rocky]

For a lazy day you still put a lot of work in! Good going.

 

[Rageking]

Friday 6/22

Squat
265 x 5
265 x 5
265 x 5
185 x 20

then i got caught up talking to a trainer about a bunch of stuff for like 30 min, kinda ruined my whole workout but it was good, was happy about my squats anyway.

Deadlift- decieded to go light
275 x 8
275 x 7
275 x 7

Seated Calf raise
115 x 20-25 (till it felt good)
115 x 20-25

Leg press
400 x 15
400 x 15

SLDL
135 x 25
135 x 20

DB Lunges
60 x 6 steps each
60 x 6 steps each

been doing pretty heavy past weeks and body is getting tired, so toned it down after the squats. i think next week i am going to do light and high reps to help tendons out because my elbows have been killing me recently, might do it for a few weeks and start back heavy when i get to college (which is end of august).
also i think im going to hilton head in a few weeks so i better tone up for beach

 

[Rocky]

Sounds like a plan. Looks good.

 

[Rageking]

Monday 6/25

so i didnt go AS light as i figured i would, but i felt pretty good through the session and i just hate going light.

Pull Ups
BW x 14
+30 x 9
+30 x 7, BW x 3

BB Bench Press
205 x 5
205 x 5
185 x 6

Behind Neck Press
105 x 9
105 x 8
105 x 8

Bent over rows
185 x 12
reverse grip 185 x 10
235 x 6

DB incline press
80 x 5
70 x 9
70 x 8

Lateral Raise + Bent lateral raise something? ( i forget name)
15 x 12, 25 x 6
15 x 10, 25 x 6
15 x 10, 25 x 5

Machine Iso Row
410 x 8
410 x 6
360 x 8, 270 x 12

DB Flyes
40 x 5
35 x 10
35 x 10

Dips
+30 x 12
+30 x 10
+30 x 9, bw x 4

BB curls
70 x 12
70 x 10
70 x 9

Decieded i cant keep my self going light the whole time, so i think most of my DB stuff will be lighter, keep pressure off elbow, legs i think i will go basically heavy tomarrow, maybe only one heavy squat we shall see.

 

[Turkish1530]

overall a good workout rageking

 

[Rageking]

Tuesday 6/26

Squat
225 x 5
275 x 5
275 x 5
225 x 5
195 x 20

Seated Calf Raise
125 x 10
180 x 10
180 x 10
180 x 9

Deadlift
335 x 4
335 x 5 (chalked up)
335 x 4

Standing Calf Raise
322(i think, max machine) x 15
322 x 14
322 x 12

Hack Squat
190 x 5
190 x 5
190 x 4

RDL
225 x 10
225 x 9

was going to do some lunges but i was dead, squats and deads were brutal. did a tiny bit of ab work, less than normal, but ill get that in tomarrow.

 

[Turkish1530]

LIfts of the king, i like it, and a sweet workout brother, keep it pushing

 

[Rageking]

ran bout a mile
vertical sit ups
+20 x 6, 4
+20 x 5, +10 x 3, 3
+12 x 8, 6

Oblique bend
70 x 10
70 x 10
70 x 9

Leg raise
+20 x 20
+20 x 20
+20 x 15

Rope Crunch
90 x 15
100 x 10
100 x 8, 70 x 15

6 inches
3 sets 25 secs

Oblique twists
60 x 8
60 x 10

about another mile on TM, fast pace

 

[Rocky]

That's the way to hit those abs from every angle!

 

[Dstan]

wow bet ur stomach was burning by the end of that session.

 

[big_murr]

yo guy nice work im 18 too

one tip i wanna throw at ya

progressive overload. do a nice light warm up set. increase the weight from there. doing the same weight for same reps aint goin to get you anywhere. after u overload the weight u can do a dropset if u want.

you want to get a blood flow then hit the muscle hard. on your squats and deads you should do 2 warmups. the second warmup throw soem more weight on. i dont want to tell u wat to do. im jus tryin to help out a bit