Lifts of the King

[Turkish1530]

crushhhed the abs

 

[Glex]

You've got great strength for your size! And you don't neglect cardio and abs, that's a plus.

 

[Rageking]

thanks guys, and i do lots of warm up and stretching before, i just dont bother writing it out, like before i start squats i stretch for 10-15 min and hit a bike for a couple mins to get loose, and maybe even do some leg exts to get quads working, then start with 135, 225, then whatever im going to be working with.

Thursday 6/28

Chin Ups
+45 x 5
+45 x 4
+45 x 3, bw x 4

DB Flat Press
95 x 3
90 x 5
90 x 3, 60 x 8

DB Military press
60 x 4
50 x 8
50 x 7

Cable Rows
240 x 10
260 x 6
260 x 5

BB Incline Press
165 x 3
135 x 8
135 x 7

Plate Raise 45
x6, swing x 5
x5, swing x 4
x4, swing x 5

BB Shrugs
315 x 10
315 x 10
225 x 15

BB Curls
80 x 5
80 x 4
80 x 3, 70 x 3, 60 x 2, 50 x 3, 40 x 2, 30 x 4

CG Bnech Press
115 x 10
135 x 8
135 x 7


elbows were killing when i went heavy, deffinatly next week will be light/high rep

 

[Rocky]

Some big exercises in there with decent weight! Lot of work to get done but you did it. Good stuff.

 

[Rageking]

almost passed out twice today, gotta love it

Friday 6/29
Squats
285 x 4
205 x 20
205 x 17(felt like bout to pass out, couldnt get 20, esp w/o spot)

Deadlift
315 x 8
315 x 7
315 x 7

Seated calf raise
205 x 8
205 x 7

-Giant Set
Hack Squat
180 x 8
180 x 6
RDL
225 x 10
225 x 8
Leg Press
490 x 8
490 x 6
Standing Calf Raise
322 x 10
322 x 8
Lunges
40 x 12
40 x 11
collapsed on lunges

 

[Turkish1530]

nice work rage....hate that passing out feeling, but then again i guess thats how u know ur going balls to the wall

 

[Rocky]

Christ 20 rep squats, and if that wasn't hardcore enough you move onto deadlifts! Huge work!

 

[Rageking]

thx rock, i moved up weight for the 20 rep squats, and it was the perfect weight, barely got the 10.

Saturday 6/30
usually come in on sunday to do this, but work got switched.

around mile slow pace run warm up

Vertical Sit ups
+20 x 8
+20 x 6, bw x 5
+20 x 5, bw x 6

Oblique Bends
50 x 20
50 x 20
50 x 20

Hanging Leg raise
+20 x 15
+20 x 15
+20 x 12

Cable Crunch
100 x 5
90 x 12

Oblique Twists
50 x 20
50 x 20

Crunches
+25 x 30

6 inches, V ups, Bicycles
3 sets each, 15 secs rest 10

Ab Wheel
2 sets x 6

Jump Rope and Sprints after for about 10 min

 

[Turkish1530]

dam boy always wacking them abs......ps: i love the ab wheel, i think it is the best ab workout evvvverrr

 

[Peanut!!]

collapsed on lunges

shit man i wonder why - look at all that work! it must have been hard as all fuck! maybe i need to think up something like that for me and pumba one day soon

 

[Rageking]

starting diet today, gonna try and bump up cardio.
morning weight-167

Did that geurilla cardio in morning, but took me like 6 mins to finish sprints(yea im out of shape :/ )

Played a round of golf seems like i can include it in cardio

Monday 7/2

Pull Ups
+35 x 7
+35 x 6
+35 x 5, bw x 3

BB Bench Press
205 x 6 (couldnt get 7th )
205 x 5
185 x 6

Behind Neck Press
95 x 10
105 x 6
105 x 5

Machine Iso Row
360 x 10
360 x 9
360 x 7, 270 x 5
270 x 8, top grip

DB Incline press
75 x 10
75 x 9
75 x 6, 45 x 5

Lateral Raise/Bent DB raise
15 x 10, 25 x 8
15 x 10, 25 x 7
15 x 8, 25 x 6

BB rows
225 x 8
225 x 6, reverse grip
225 x 7

BB curls
80 x 6
70 x 8
60 x 8

Dips
+35 x 10
+35 x 8
BW x 10

i was exhausted today, everything felt pretty heavy :/

 

[Turkish1530]

solid work king.....don't worry if everything felt heavy just make sure next training session you came back w/ a bang

 

[Rageking]

Tuesday 7.3

Squats (decided not to go heavy)
215 x 20 (that was hard)
215 x 8 (didnt have it in me to do 20 rep, aka pussied out)
215 x 20 (grew some balls, and this really killed me, felt like i was gonna puke for 10 min)

Deadlift
315 x 10
315 x 8

Seated Calf Raise
115 x 15
185 x 10
185 x 10

-Giant set 2 times
Hack Squat
180 x 8, 7
RDL
225 x 10, 9
Leg Press
490 x 6, 5
Standing Calf Raise
322 x 12, 10
Lunges
45 x 11, 10

Vertical Sit ups
+20 x 5
+20 x 4, bw x 3
+12 x 6, bw x 3

Ab Wheel
x 12
x 10

 

[onebigeric]

Sweet crap, Rage; amazing back to back sessions

Nice call on the creative cardio; Golf could be a legitimate outlet

 

[Rageking]

Thursday 7/5
woke up late so didnt do morning cardio :/

Chin ups
+45 x 5
+30 x 7
+30 x 6
bw x 10

DB Flat Bench
90 x 7
90 x 5
90 x 4, 45 x 8

DB Military Press
55 x 10
55 x 8
55 x 7

Cable Row
220 x 10
260 x 7
260 x 5

BB Incline Bench
135 x 10
135 x 8
135 x 7

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

BB Curl
70 x 9
70 x 7
70 x 6

CG Bench Press
135 x 5
135 x 6
135 x 7 (started to feel the flow on exercise better)

10 min on eliptical, probably going to go back tonight do more cardio

-did go back
10 min jump rope and sprints
20 min eliptical
10 min jump rope and sprints
10 min eliptical

 

[Rocky]

Awesome job! Those 20 rep squats were hardcore.
Don't be disheartened if you lose a little strength while you're dieting though - it's pretty normal and you'll have to rely more on the mirror to see the gains rather than the bar!

 

[Rageking]

Yea thanks Rock, i try not to think about weights too much, but since im young and still a begginer my lifts still go up a little when i diet

Today i woke up and felt like shit. i was going to do cardio, but woke up an hour late and with a terrible headache and felt sick.
tried to do a little when i got to gym but wasnt feeling it, and figured i should try to focus on lifting. probably one of my worst sessions in a while, even though the numbers were OK, but it took me forever to get up for the lifts and to catch my breath, so i ended up taking over an hour for just a few exercises.

Friday 7/6

Squats
215 x 20
215 x 20
185 x 10 (thought about 20 but wasnt feeling it)

Seated Calf Raise
135 x 20
135 x 20
135 x 15

Deadlift
315 x 9
315 x 8
315 x 6

Hack Squat
140 x 10
140 x 3 (quad starting hurting like crazy, think pulled it or something idk)

RDL
185 x 10
185 x 6 (lower back was killing me)

then i had to leave to get to work, horrible session but hopefully i feel better tomarrow and can do some cardio.

 

[Dobbs]

nice work outs, your real strong for your size too. Those 20 rep squats will definitley make those legs grow. And you have some balls to do deadlifts on the same day u hit squats as well, im impressed with both.

 

[Rocky]

Considering how you felt that was a really good session. Look at it again now objectively and hopefully you'll see it too.

 

[PUMBA]

Nice sessions buddy. Yeah the Hack Squats are a bitch, be careful I hate em. Yeah like Rocky said it's pretty normal to feel a little flat if ya dieting. Get shit loads of L-Glutamine into you.
Good to see you nearly spewed whilst going hard on the squats, that's old style hardcore baby

Keep up the good work.