Lifts of the King

[Glex]

Front squats are tough to get used to. There's a few different grips, find one that works and you'll get the hang of it.

F-15 > MM Rebels

 

[Big VIC]

some great work outs there buddy sorry i havent been in here for a while but schools a bitch :angrydude: but keep doing what your doing cuz you have some great numbers

 

[Rocky]

Glad the leg strength is coming on. Sessions look good. It's worth trying to persevere with the front squats and finding the right grip/position to make them work for you!

 

[Daniel Andersson]

Nice Sessions allround rageking!

 

[The Sheriff]

keep at the front squats, it might take a while, but once you get used to them it'll make a world of difference in your quads

 

[Turkish1530]

3 awesome sessions in a row rage, keep pumping out the big numbers

 

[Rageking]

havent had time to update much now that school started, ill try and keep it up tho and not fall off like over the fall.

1/11 back and bis
pull ups/chin ups
+45 x 3, + 45x4, +45 x4, +45x4-bwx3
rack deads
315 x 10, 405 x 6, 405 x 6, 405 x 4
bb curl
70 x 10, 70 x 9, 70 x 6
cable row
200 x 10, 200 x 10, 200 x 12
conc. curls
35 x 8, 35 x 7, 35 x 6-25 x 4
pulldowns
180x5, 180x5, 160x7
cable high curl
50x12, 50x10,50x9

sunday did a bunch of light front squats and then lunges with 35 DB

cardio 2x a day 45 min everyday

 

[Rageking]

1/14 chest/tri/shoulders

bench
135 x 10, 185 x 8, 185 x 6, 185 x 4, 135 x 6, 135 x 6

Dips
bw x 10, x8, x8

DB overhead press
45 x 8, 45 x 7, 45 x 6

BB Incline press + Incline Flyes

135 x 4 + 35 x 6
135 x 5 + 35 x 4
135 x 5 + 25 x 8

Lateral raise
10x10x10 each arm non stop

DB overhead tri extension
80 x 10, 80 x 8, 70 x 10

DB bench press
60 x 10, 60 x 5, 60 x 5

DB front raise
10x10x10 nonstop each arm

cardio still 90 min a day
i dont think im gonna do the show in march, just not enough time to prepare learned about it to late. everyone i talk to think im not going to make it, and i dont want to be up there fat and hitting horrible poses, so i think im just going to still diet down to about 9% or so and try and stay about 9-10 year around, clean bulk, and maybe try next year. just not ready im realizing now.

 

[Daniel Andersson]

Two nice sessions Rageking!

 

[Rocky]

Good work fgella. Chins and rack deads looking heavy!!

 

[The Sheriff]

too bad you wont be ready for the show, diet hard and youll be ready for next time

 

[ordinary]

Way to go on the last two lifts Rage! I totally know what you mean about the show. It takes everything you got to get ready for it and life is always fighting against ya. Keep it up bro... really good goal to replace the show!

 

[Glex]

Nice job on those pullups! Bangin' em out with a plate is no mean feat

 

[Rageking]

7/14/08 - Legs

Squat
365x5
365x3
365x3

Leg Press
800x8
890x6
890x6
890x6
600x8 - slow

Squat
225 x 14
225 x 16

Superset
Hammy Curl Half Standing
50x8, 50x8
Seated Calf
135x15, 135x15, 135x15
Front Squat
135x5, 135x6

 

[El Freako]

Awesome squats and leg presses mate!

 

[PrizeFighteR]

Huge Squats Rage

 

[tim290280]

I like the squats, are you aiming to progress by adding weight or doing more sets (5x3 reps)?

 

[Rageking]

thanks guys

and tim im trying to progress with weight. normally i do 3 heavy sets and once i can get my third set of those for 5 i go up again. basically i want to make sure i will be able to handle adding more weight. last time i just kept adding weight every week and my only good set was the first, but i kept adding, and i eventually started hurting my joints. i want to make sure i dont push the weight increase too fast and risk injury, especially on squats. deadlifts i normally do a 1RM increase and do singles for that and keep increasing the weight, since i dont have many joint pains increasing with that. its just my knees hurt sometimes when i overwork them with too much weight.

 

[Big_Guns_Lance]

Squats look great pal and those leg presses are awesome!

 

[pGhi]

Great squatting in there bud! Keep those weights moving