Lifts of the King

[Rocky]

Good to see you posting again. Good luck with the run up to the comp. I look forward to seeing your progress! Onward and upward!

 

[Lionheart]

^+1

 

[Rageking]

gym closed of course :'(
so did about 1.5 miles or so run, cold as hell too started snowing

 

[Big VIC]

damn can imagine running in the snow :crymeariver: must be nice

 

[Zigurd]

Awesome log man !!!!!!!!!!!

Your legs, back and chest have incredible strength, fucking impressive.

One question... how a person can avoid getting sick after running in the cold ?

All hot inside the body + cold air from the outside = sickness ?

How can I prevent that

 

[Rageking]

running in the snow is not nice, slip sometimes if it gets icy

One question... how a person can avoid getting sick after running in the cold ?

bundel up i wear shorts and sweats, short sleeve, long sleeve, and hoodie with hate and gloves. im normally fine, especially once you get going dont really notice the cold that much.

 

[Glex]

gym closed of course :'(
so did about 1.5 miles or so run, cold as hell too started snowing

Yay!

And yes, no one should worry about getting sick running in the cold. If you warm up beforehand wearing some sweats you could take them off and run naked if you wanted. I ran my last cross country meet in standard running short shorts and jersey, and it was probably 20 degrees with 30 mph gusts. In fact, most people do. If you warm up, run, and then bundle up right afterwards you usually don't get sick.

 

[Bulkboy]

cardio

cant wait to c some more heavy lifting in here king

 

[Rageking]

wensday played bball and did back and bis but too pathetic to post it up

today did legs
nothing really good to put up
squat 225 x 4 (going atg now)
sldl couldnt really do b/c back still real sore
did some calf raise, hack squat, leg press.
then 30 min eliptical later on

ill try and get more detail in the next updates

 

[Lionheart]

squat 225 x 4 (going atg now)

props for atg man Post that backworkout.

 

[Rageking]

ill post my next back workout, hopefully it will be better
today did chest/tri/shoulders and actually felt decent for the first time in a while

Bench
185 x 6
205 x 5
205 x 5
185 x 6
185 x 5

Standing DB press
45 x 8
45 x 7
45 x 6

CG bench
135 x 5(bad grip)
135 x 8
135 x 7
135 x 7

Incline DB press
60 x 5
60 x 5
60 x 5
60 x 7e5dunno

DB lateral raise
20 x 8
20 x 8
20 x 7

skull crushers
60 x 10
60 x 10
60 x 8

cable crossover
60 x 12
60 x 12

Front raise
30 x 10
30 x 10
30 x 9

Tri pushdown
70 x 12
70 x 12
70 x 11

going in bout an hour to do eliptical, 30 maybe 45 min

bench finally felt good today, maybe it was the free NO packet i took that came with my protein

 

[Rocky]

Lot of push work in there! Way to up the ante on that last set of DB presses!!

 

[Big VIC]

some great numbers here keep up the good work rageking

 

[Turkish1530]

the king is back in action!!!! glad to see ur back at the log again bro, i'm ready to see sum explosive training sessions

 

[Bulkboy]

all pressing motions in that session looks pretty darn good to me king, solid work, keep going my man

 

[Lionheart]

Nice strong presses.That standing DB presses is killer..good choise.

 

[Rageking]

thanks all comments really appreciated

mondays training back/bi, back has been very weak past couple workouts, been pissing me off.

pull ups/ chin ups
bw x 10
bw x 10
+25 x 6
+25 x 5
+25 x 4, bw x 2

DB curls
40 x 6
40 x 5
35 x 6
35 x 5
35 x 5

Deadlift (i feel stupid posting this it was so weak, my lower back was killing)
315 x 2
315 x 3
315 x 3
315 x 2

lying incline bb curl(idk what its called)
40(on ez bar idk how much it weighs)
x 12
x 10
x 10
x 9
x 7

T-bar row
3 plate x 10
4 plate x 6
4 plate x 5
3 plate x 9

cardio for 25 min, eliptical, did 45 on sunday

hopefully this was just a fluke and numbers go up

 

[Rageking]

tuesday 1/8 legs
tried to do some front squats, just cant get the hang yet

Front Squat
135 x 4
135 x 3
155 x 2
155 x 3
135 x 2

Back squat
225 x 3
225 x 3

SLDL
135 x 12
185 x 8
185 x 8
185 x 7

Standing calf raise
220 x 15
220 x 15
220 x 12

Hack squat
135 x 8
135 x 8
180 x 5
180 x 4
135 x 5

Leg curl
110 x 10
110 x 10
110 x 9

Seated calf raise
100 x 15
100 x 15
100 x 15
100 x 15

DB Lunges
35 x 8
35 x 8
35 x 8
35 x 8

getting back to good leg strength after i hurt knee, feeling pretty good now
45 min eliptical, sprints in morning

pics going up now

 

[Rageking]

Wensday 1/9

today did abs, basically a rest day but i dont like to rest

Weighted sit ups
+25 x 10
+25 x 10
+25 x 10
+25 x 10

Oblique twists
45 x 12
45 x 12
45 x 12

leg raise
x20
x20
x20
x20

Oblique bend (each side non stop)
45x10
45x10
45x10
45x10

Cable crunch
80x 20
80 x 15
80 x 15
80 x 15

Hip thrust
x15
x15

45 min on eliptical

 

[Rageking]

Thursday 1/10

Bench
185 x 6
205 x 5
205 x 5
205 x 3
185 x 5

Behind neck press
95 x 10
115 x 7
115 x 6
115 x 5

DB overhead tri extension(i think?)
80 x 8
80 x 9
80 x 7

Incline DB press
70 x 8
70 x 7
70 x 6
70 x 5

Side lateral raise(single arm non stop)
15 x 10
15 x 10
15 x 10
15 x 8
12 x 10
12 x 7

Dips (i was dead)
bw x 10
bw x 8
bw x 8
bw x 6