Lifts of the King

[Rageking]

i always do bi's and tri's last, arms are pretty big dont want to out proportion, figure just as a finisher

I'll start stopping by more often

ill be looking forward to it

 

[Bulkboy]

chins looking solid buddy, and so is the dumbell flat bench, overall a solid session

 

[Rocky]

Glad you're starting to feel better and you're sessions will soon pick right up.

 

[Rageking]

thanks guys

Friday 7/13

Squats (didnt feel like doing 20 rep today :/)
185 x 10
205 x 7
255 x 5, 205 x 5, 135 x 5 (drop)

Seated Calf Raise
155 x 20
155 x 20
155 x 20
155 x 20

Deadlift
315 x 8
315 x 7
315 x 5

Leg Press
Crazy 8 (took that from chesti )
8 left, 8 right, 8 both x 180
x 180

both
270 x 25
270 x 20

Lying Leg Curls
110 x 10
110 x 10
110 x 8 (back was hurting a little and hams were already tired from deads so no sldl, these instead)

Standing Calf Raise
322 x 15
322 x 10
322 x 10

DB Lunges
50 x 10 each
50 x 10 each

overall felt like better session than the past couple leg sessions
no cardio today, was kinda dead after session and never had chance to go back (its friday night)

 

[Clint]

squats are looking great

deadlifts are pretty great as well, especially considering you did Squats in the same session.

crazy 8s

nice calve exercises as well, gotta get them big

 

[Rocky]

Good work. Those crazy 8's were nice especially to follow up with more pressing!

 

[Bulkboy]

great squats man, and so were the deadlifts, i dont know how the hell u are able to do them both in one session, but impressive nevertheless

 

[Rageking]

Saturday 7/14
started off with some sprint intervals on treadmill

Vertical Sit ups
+20 x 9
+20 x 7
+10 x 8
bw x 10

Oblique bends
60 x 10
60 x 10
60 x 10

Hangling Leg Raise
+20 x 25
+20 x 20
+20 x 20

Cable Crunch
80 x 20
80 x 20
80 x 20

Oblique Twists
60 x 15
60 x 15
60 x 15

Ab wheel (didnt forget this time ) + 6 inches
x10, 20 secs
x10, 20 secs
x10, 20 secs

then played bball for about hour and half, won first game of 21 then 2v2 pick up got my ass kicked like 4 times

 

[Rocky]

Your abs must be ripped up. You hit them from every angle!

 

[Clint]

shit thats a lot of work for them abs

great endurance they must have, I'm curious as to how many crunches you could pull off in 2 minutes time

hope you enjoyed teh weekend Rage

 

[Rageking]

shit thats a lot of work for them abs

great endurance they must have, I'm curious as to how many crunches you could pull off in 2 minutes time

hope you enjoyed teh weekend Rage

hmm i dunno, you mean just like how many sit ups i can do in 2 minutes? ill try tomarrow.

weekend wasnt bad
next weekend ill be going to hilton head so this next week will be last for a couple weeks

 

[Glex]

Nice selection on the ab work

 

[Rageking]

thanks glex

Monday 7/16

Pull Ups
bw x 10
+25 x 7
+25 x 6
bw x 7

Bench Press
205 x 6
185 x 5
185 x 4
135 x 6
135 x 5
hell of a lot harder with short rest

Behind Neck Press
95 x 10
115 x 5
115 x 4, 95 x 3

Iso Machine Row
365 x 10
365 x 8
365 x 7, 315 x 5

Incline DB Press
70 x 9
70 x 5
70 x 4

Lateral Raise + Bent Over Raise
15 x 10, 25 x 10
15 x 10, 25 x 10
15 x 10, 25 x 10

BB Curls
70 x 7
70 x 5
70 x 4, 50 x 5

Dips
+25 x 12
+25 x 8
+25 x 5, bw x 4

Pec Deck
100 x 15
100 x 7 (top bars)
100 x 7

10 min eliptical, intense

pretty sweet moment at gym today, one of the guys competed saturday and won middle weight division, 2nd overall, and came in with his trophy today. he said he might even get on a magazine cover.

 

[Glex]

You shouldn't be thanking me...I just knocked you off the Wilk's list

Great job on the weighted pullups

Normally I'd smack you for only doing 10 minutes of cardio, but you are doing short rests between your sets, right? That'll make up for it a little.

 

[Rageking]

...bastard

yea normally i do at least 20, played golf this morning too so thats like 3 mile walk with 30lb bag on my back. but im trying to forget about that round....
i tried bumpin intensity up too, burned like 200 cals, normally do 350 in 20 min

-o and if i get new maxes i will be ahead of you, im like 8lbs heavier and repping my old maxes

 

[Glex]

-o and if i get new maxes i will be ahead of you, im like 8lbs heavier and repping my old maxes

It's on!

 

[Clint]

fantastic pullups as always

bench press is impressive.

Behind Neck Press hurts my shoulders just thinking about it

inclines are solid for already hitting shoulders quite hard with presses and bench.

again, impressive dips towards the end of the workout even. Fine job Mr. Rage

 

[Turkish1530]

solid session as always weighed pullups looking solid and bench looking good espeically for minimal break

 

[Rocky]

Nice job. Like how you keep going back to chest movements.

 

[Bulkboy]

great pullups and benchpress man!