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scals
08-18-09, 11:27 pm
But i gotta thanks Scals for making me want to do more BB work....he keeps me honest LOL

We keep each other on the grind brother. Weighed in at 232.5 today. Oh baby lol. May is gonna be fun!!!

RK
08-18-09, 11:29 pm
Back/Rear Delts

T-Bar Rows in the Corner
1ppsx15
2ppsx15
3ppsx12
4ppsx8
4ppsx8 // 3ppsx10 // 2ppsx12 // 1ppsx15 DAMN was i sucking air!

BB WG Rows
135x10
135x12

BB CG Rows
185x10
185x8 // 95x12

V-Handle Seated Rows
100x12
120x12
160x10

WG Lat Pull Downs
100x12
120x12
HUGE SET running the tree
180x2 // 160x4 // 140x6 // 120x8 // 80x10 // 60x12 // 40x15 // 80x7 Big time pump!

Seated Row Machine w/ Palm down Grip
100x12
120x12
160x10

Reverse Pec Deck SS Nose Pulls
60x12 // 60x15
60x10 // 60x12
60x10 // 60x10

Calves
I tried something new today and did calv raises on the smith but with a front squat position on a 3 inch box. Did them with toes facing slightly in to hit the same kind of feel like a seated calv raise. Felt extremely good, nice long stretch with a good hold at the top. i did 135x20 Front squat stance then SS with 135x20 reg squat stance for a couple of sets. Was different so im looking forward to seeing how they respond.

scals
08-18-09, 11:32 pm
Nice volume on the back bro. Keep me posted on the calf development. You know I could use all the help in the world LOL.

PS Wheres your father been??? I'm training at Long's tomorrow, wanted to see if he wants in.

RK
08-18-09, 11:36 pm
Nice volume on the back bro. Keep me posted on the calf development. You know I could use all the help in the world LOL.

PS Wheres your father been??? I'm training at Long's tomorrow, wanted to see if he wants in.

Def will keep you in the loop. My Dad is actually up in Maine with my Mom on vacation. He's training really hard and DEF gettin the cardio in from the hiking and biking trails he has texted me pics of. i think he mentioned it on his journey.

rocky36
08-18-09, 11:49 pm
bro i swear we are doing the same split lol. calve training looks interesting i might steal it from you soon haha.

hardworkE
08-19-09, 10:18 am
Looks good, glad to see youre still killing it at school man. Still on pace for 200 by 2010?

RK
08-19-09, 10:27 am
bro i swear we are doing the same split lol. calve training looks interesting i might steal it from you soon haha.
haha just doin what i feel is workin for me... just happens that we are on the same wave length!

Looks good, glad to see youre still killing it at school man. Still on pace for 200 by 2010?
Thanks man i've caught a lot of people staring LOL. I'm sitting at 192 right now on an empty stomach in the morning... Gonna hold this weight until i feel like ive filled it out a little more. I'm gonna say that in 2 weeks i'm going to go into bulk mode. Gottta get bigger and bigger so i dont look too small standing next to Scals when we check our progress in the fall.

RK
08-20-09, 10:10 pm
Shoulders/traps

Smith behind the neck presses
135x10
135x8
155x6 // 135x6 // 115x8 // 95x8

DB Shoulder Press
35x12
45x10
50x8

Hip Clean and Press
95x10
95x8
115x6

Side Laterals
20x12
30x10 // 20x12

Front Raises
15x12
15x12

DB Shrugs
70x15
80x15
100x10 // 70x12 // 50x20

BB Shrugs
135x15
225x12
315x10 // 225x10 // 135x10

Abs

scals
08-20-09, 10:29 pm
Gottta get bigger and bigger so i dont look too small standing next to Scals when we check our progress in the fall.

Haha, absolutely brother. Your heading in the right direction no doubt. Nice delt workout. How is the side lateral movement treatin ya?

Firedrake
08-20-09, 11:06 pm
Great delt day! Gonna be lookin' wi-i-i-i-de

RK
08-21-09, 12:01 am
Haha, absolutely brother. Your heading in the right direction no doubt. Nice delt workout. How is the side lateral movement treatin ya?
Thanks man i appreciate it. The side laterals are going really well, def adding a lot to the illusion of being super wide. They have def gone from being a weakpoint to one of my strong points. Had quite a few people ask me for my shoulder routine up hear at school so far this year.

Great delt day! Gonna be lookin' wi-i-i-i-de

Thanks Drake. As i said above my shoulders have really come a long way.

scals
08-21-09, 11:38 am
Thanks man i appreciate it. The side laterals are going really well, def adding a lot to the illusion of being super wide. They have def gone from being a weakpoint to one of my strong points. Had quite a few people ask me for my shoulder routine up hear at school so far this year.

Thats always a great thing brother. By October theyre gonna be even bigger and better. My legs will be like that too LOL.

RK
08-21-09, 4:17 pm
Thats always a great thing brother. By October theyre gonna be even bigger and better. My legs will be like that too LOL.

Damn straight! Keep up those solid compound movements.

RK
08-21-09, 4:23 pm
Arms

BB CGB
95x12
115x12
135x10
155x8

Rope Push Downs
100x12
120x10
80x6 // 70x10 // 60x10 // 50x12

OH DB Extention
40x12
60x10
70x8

DB Kick Backs
15x12
20x10

Short BB Curls
70x12
80x10
90x10

Standing Preacher Curls
55x12 CG
55x12 WG
75x8 // 55x6 // 45x7 // 25x15


Standing Alt DB Curls
20x12
30x10
35x5 // 25x5

Seated Hammer Curls
20x10
25x10

Calves

scals
08-21-09, 6:50 pm
Solid work on the arms brother.

RK
08-21-09, 11:10 pm
Solid work on the arms brother.

thanks man they are already starting to feel sore, always a good sign. Forgot to tell you that i weighed in after my workout at 195.2.....im thinking by october ill be pushing 205!

scals
08-22-09, 12:32 pm
thanks man they are already starting to feel sore, always a good sign. Forgot to tell you that i weighed in after my workout at 195.2.....im thinking by october ill be pushing 205!

Solid goals brother. You'll get it. I'm 234 right now. Maybe 245 by October.

Psycho77
08-23-09, 12:11 am
great arm work, Rk.

RK
08-23-09, 1:17 am
great arm work, Rk.
Thanks man. They have really been responding great lately... just gotta keep hammering it down.


Solid goals brother. You'll get it. I'm 234 right now. Maybe 245 by October.

damn dude what happened to a lean off season LOL its all good man, whatever it takes to take you to that next level!

scals
08-23-09, 11:43 am
damn dude what happened to a lean off season LOL its all good man, whatever it takes to take you to that next level!

haha, im def the leanest i have ever been at this weight. gonna see what comes of it.

RK
08-23-09, 2:31 pm
haha, im def the leanest i have ever been at this weight. gonna see what comes of it.

good to hear! ....seems like i might have to shoot for 215 LOL

Firedrake
08-23-09, 3:41 pm
Lookin' good, RK -- I've been massing, too. Put on 8 lbs. of lean mass in 5 weeks. Now, if I can just keep it going through the end of the contest.

That arm day, looks killer. I got arms tomorrow!

RK
08-23-09, 6:25 pm
Lookin' good, RK -- I've been massing, too. Put on 8 lbs. of lean mass in 5 weeks. Now, if I can just keep it going through the end of the contest.

That arm day, looks killer. I got arms tomorrow!

Kill it brother! 8 pounds is no joke, keep on doing what your doin! saw ur pics from the abc lookin swole!

RK
08-23-09, 6:49 pm
Leg Day

Somebody asked me to post my warm up for them.....its a long one lol! from working out with "older" bodybuilders i know how important it is to preserve your joints so u can continue this lifestyle throught your whole life so this is how i get ready for leg day.
5 mins walk or bike with looonngggg strides and flexing to warm up the muscle
5-10 mins of stretching for calves, hams, and quads
Light leg abb-add machines for 1 set of 20 with a big stretch
2-3 mins of more stretching
BW squat sits
Then i start pounding it.

Superman Leg Curls
80x12
100x12
100x12
120x12

Squats
135x12
205x10
225x10
245x12 FELT GREAT
255x8

Walking BB Lunges
60x28 steps
60x28
60x28

SLDL
135x12
185x10
185x12

Leg Extensions
120x15
160x15
220x15
260x21 second hold // 180x27 second hold // 140x17 second hold // 80x9 reps // 10 second break // 120x12 reps

Was def a good day! My squats felt really good compared to last week. Big things are comin fast! There is always improvements to me made and im making it happen each and every day.

It kind of occurred to me today that when i go to everyones journey and at the ABC's when i look around, we are the future of this sport. Im gonna have some wicked competition *cough* Scals/ hardworkE *cough* haha. but i want to be at the top of the bracket and do everything i can too win.

Firedrake
08-23-09, 8:28 pm
Great leg day! Really solid volume (and nice warmup, too <grin>!)

Yeah, you kids may be the future, but us old geezers ain't gonna get out of the way without a fight! <grin>

scals
08-24-09, 12:37 am
Awesome leg day brother. Really rocked those squats. 245 for 12 is awesome. Youre right we are the future. Big things are coming.

RK
08-24-09, 10:39 pm
Great leg day! Really solid volume (and nice warmup, too <grin>!)

Yeah, you kids may be the future, but us old geezers ain't gonna get out of the way without a fight! <grin>
Thanks man i appreciate it! And that is one fight that i would love to be in.....hoping when i do my first competition (looking at 2011) that my old man TimK13 will share the stage with me.....that would be a story i would love to tell.


Awesome leg day brother. Really rocked those squats. 245 for 12 is awesome. Youre right we are the future. Big things are coming.
Yeah man i had to dig deep for it, ended up spewing after it but its all worth it. And your right big things are coming....im sensing a clash of the titans in 2011!

RK
08-24-09, 10:58 pm
Chest

Smith Bench Press (all other benches were takin)
135x15
185x10
225x8
225x8 // 135x12 Felt REAL strong, very happy with it.

Incline DB Press
55x10
60x10
40x12 // 30x8

Dips
BWx12
BWx12
25x6 // BWx6

Pec-Deck SS Machine Press Neutral Grip
100x12 // 120x12
120x12 // 140x12
140x10 // 160x10

Decline DB Press SS Fly
20x10 // 20x10
30x10 // 30x10
50x8 // 50x6

Abs

Felt greattttt today. SUPER pumped, got some great feedback from my lifting partner. Took off my tshirt at the end for the last couple sets just to see what i looked like in a white tank. Got lots of stares....guess its a good thing LOL. really happy with my progress, just gotta keep getting it done!

scals
08-24-09, 11:48 pm
Yeah man i had to dig deep for it, ended up spewing after it but its all worth it. And your right big things are coming....im sensing a clash of the titans in 2011!

Nice. What do you have in mind?

Nice chest workout. You thinking of running that program again anytime soon?

RK
08-24-09, 11:51 pm
Nice. What do you have in mind?

Nice chest workout. You thinking of running that program again anytime soon?

I was thinking the philly natural or the OCB mid atlantic for 2011....u in?

As for the program, im kinda on the fence. it worked wonders for my numbers but not so much on adding actual size to my chest. im gonna wait and decide more towards november when i gain some more weight. If anything im gonna apply it too incline bench.

what are your thoughts?

scals
08-24-09, 11:55 pm
I was thinking the philly natural or the OCB mid atlantic for 2011....u in?

As for the program, im kinda on the fence. it worked wonders for my numbers but not so much on adding actual size to my chest. im gonna wait and decide more towards november when i gain some more weight. If anything im gonna apply it too incline bench.

what are your thoughts?

You know I aint gonna walk away from the natural philly unitl they call me Mr. Philly LOL. If it don't happen this year, then hell yea I'm in for next year.

I like the idea of adding it to incline. I'm really gonna be pushing my incline bench over the next couple of weeks. I really wanna be able to rep 300 for a good 6 on it by the new year. Just keep hittin it hard and good shit will happen.

RK
08-26-09, 12:58 pm
You know I aint gonna walk away from the natural philly unitl they call me Mr. Philly LOL. If it don't happen this year, then hell yea I'm in for next year.

I like the idea of adding it to incline. I'm really gonna be pushing my incline bench over the next couple of weeks. I really wanna be able to rep 300 for a good 6 on it by the new year. Just keep hittin it hard and good shit will happen.

That would be awesome brother! When are you starting your diet? Thats a damn big goal for incline work....i know ull hit that heavy ass weight! Incline def works on multiple layers, were as it destroys your chest but also a lot on the delts that adds a different aspect to your look.

RK
08-26-09, 11:26 pm
Back/ Rear Delts

Startin to see some real intensity out of my lifting partner....finally LOL

Dead Lifts
135x12
135x12
225x12
315x10
365x6
225x10 // 225x5

(Lower back stayed pumped the WHOLE work out!)

Yates OH Rows
95x12
115x12
165x10

1 Arm DB Rows
100x10
100x10
100x12

UH Seated Row Machine
100x12
140x12
200x10

Lat Pull Down Shove Bar (Was too beat for chins)
100x12
120x12
180x6

Low Pulley Rear Delt Laterals
20x12
20x12
20x12

Reverse Pec Deck
40x15
40x15
40x12

Calves

Damn good day! was feeling wide as a truck and super tight.

ALSO weight is up to 197!!!!! 3 more pounds to go to join the 200 club for the first time in my life!

Firedrake
08-27-09, 12:38 am
Nice work! What shall we do to help you celebrate 200?

scals
08-27-09, 5:08 pm
That would be awesome brother! When are you starting your diet? Thats a damn big goal for incline work....i know ull hit that heavy ass weight! Incline def works on multiple layers, were as it destroys your chest but also a lot on the delts that adds a different aspect to your look.

Got your text late last night. That's some solid fuckin deadliftin brother. Nice job. Starting my diet??? Not sure yet going to evaluate my fall season and make the decision soon. Looking to clean it up soon and go full blast right after Thanksgiving.

RK
08-27-09, 5:19 pm
Got your text late last night. That's some solid fuckin deadliftin brother. Nice job. Starting my diet??? Not sure yet going to evaluate my fall season and make the decision soon. Looking to clean it up soon and go full blast right after Thanksgiving.

sounds like a solid idea brother. u gonna do a maintain period or straight to weight loss.

RK
08-27-09, 5:25 pm
Arms

CG BB Bench
135x12
155x10
185x6 //135x8

Straight bar Skull Crushers
50x12
60x12
70x10

1 Arm Cable Extensions
30x12/12
40x12/12
50x10/6 (Had to drop the weight to get the last couple resp for my left arm)

Pull Ups SS Cable Curls with EZ bar attatchment
BWx10 // 80x12
BWx8 // 100x12
BWx6 // 120x10

Standing Preacher Curls WG
45x12
45x12
45x12

Seated EZ Bar Curls
45x12
75x10
75x10

Across the Chest Hammer Curls
20x12
25x12
30x10

Huge pump, heavy weights, all i can ask for!

Firedrake
08-27-09, 5:34 pm
Nice -- arms have to be swole after all that!

scals
08-27-09, 8:05 pm
sounds like a solid idea brother. u gonna do a maintain period or straight to weight loss.

6 more weeks of bulking and then maintaining for a bit.

RK
08-27-09, 11:12 pm
Nice -- arms have to be swole after all that!
oh you know it brother! tri's are already gettin stiff!

6 more weeks of bulking and then maintaining for a bit.

Sweet man! cant wait to see your progress in October. The temptations of college are really beating on me tonight..... Just more fuel to the fire knowing im doing more than anyone around me.

TimK13
08-28-09, 10:59 pm
Thanks man i appreciate it! And that is one fight that i would love to be in.....hoping when i do my first competition (looking at 2011) that my old man TimK13 will share the stage with me.....that would be a story i would love to tell.


Yeah man i had to dig deep for it, ended up spewing after it but its all worth it. And your right big things are coming....im sensing a clash of the titans in 2011!

Yea, I just want to make it past 10/3/09. Then will talk. Maybe by that time your mother will forget how all consuming Contest Prep is. In the mean time just keep packing on the BEEF

RK
08-29-09, 3:43 pm
Yea, I just want to make it past 10/3/09. Then will talk. Maybe by that time your mother will forget how all consuming Contest Prep is. In the mean time just keep packing on the BEEF

Maybe by then Aunt D will move on down and she will have a buddy so it doesn't seem so significant LOL. Plussss you dont want to let down ur oldest son! hahahaha just playin. And i will ALWAYS keep packing on the mass....someones gotta keep you in check!

RK
08-29-09, 3:55 pm
Shoulders ---Was originally gonna try a new gym in a neighboring town but my roommate ended up under the weather so i just hit it at the school gym. Was good training by myself for a change, forced me to do some things differently.

Clean and Press
95x12
95x12
135x6
135x5

DB Presses (All very slow with a HUGE squeeze)
40x12
45x10
50x6 // 30x8

Ascending Set Side Laterals (20-30 seconds rest between sets)
15x12 // 20x12 // 25x10 // 30x10
Big Burn!

Incline Bench Hammer Grip Front Raises
15x12
20x6 // 15x8

Standing Reg Grip DB Front Raises
20x12
25x12

DB Shrugs
75x12
85x12
100x10

WG Upright Rows on Smith SS Behind the Back Shrugs
95x12 // 185x10
115x12 // 205x10
115x10 // 205x10

Great shoulder day! def getting stronger and my shoulders are just about even (left is still lacking a little but not for long!) Showing some great detail while doing every exercises. Weight was down 2 pounds to 196 but after today and tomorrow im hoping to be at 199-200.

Firedrake
08-29-09, 4:15 pm
Nice! Good luck sleeping on your side tonight -- your shoulders are gonna be too sore!

rocky36
08-29-09, 4:21 pm
very nice work RK

TimK13
08-30-09, 2:59 pm
Shoulders ---Was originally gonna try a new gym in a neighboring town but my roommate ended up under the weather so i just hit it at the school gym. Was good training by myself for a change, forced me to do some things differently.

Clean and Press
95x12
95x12
135x6
135x5

DB Presses (All very slow with a HUGE squeeze)
40x12
45x10
50x6 // 30x8

Ascending Set Side Laterals (20-30 seconds rest between sets)
15x12 // 20x12 // 25x10 // 30x10
Big Burn!

Incline Bench Hammer Grip Front Raises
15x12
20x6 // 15x8

Standing Reg Grip DB Front Raises
20x12
25x12

DB Shrugs
75x12
85x12
100x10

WG Upright Rows on Smith SS Behind the Back Shrugs
95x12 // 185x10
115x12 // 205x10
115x10 // 205x10

Great shoulder day! def getting stronger and my shoulders are just about even (left is still lacking a little but not for long!) Showing some great detail while doing every exercises. Weight was down 2 pounds to 196 but after today and tomorrow im hoping to be at 199-200.
Good Shoulder day. Ascending sets are a great change & will def stim some growth.
This this the first time your heavier then me & my abs sharper then yours..lol!!

RK
08-30-09, 5:09 pm
Nice! Good luck sleeping on your side tonight -- your shoulders are gonna be too sore!
hahahhaha oh they are feeling it today man. Resting the bar on my shoulders for front squats today was murder!

very nice work RK
Thanks man, feeling stronger with every week.

Good Shoulder day. Ascending sets are a great change & will def stim some growth.
This this the first time your heavier then me & my abs sharper then yours..lol!!

hahahaha ah shit....well u better get used to the heavier part! Abs.....work in progress LOL have a great lift with Big Ant!

RK
08-30-09, 5:13 pm
Legs

Standing Single Leg Curls
50x10
50x8
50x10

Squats
135x12
205x12
225x12
245x12......really wanted to dig for 14 reps just to say i could do it but it wasnt there

Front Squats on Smith---felt awesome today! was really able to focus on the quad squeeze
95x12
135x12
185x8
185x10

Leg Extension
140x15
180x15
220x15
280x15 PR - sick pump finisher for quads

SLDL
135x12
185x10
185x12

Superman Leg Curls
100x10
110x10
120x10

Limped my way back to my apt LOL

scals
08-30-09, 5:41 pm
Lookin solid on the delts and legs brother. You'll get those 14 soon enough.

hardworkE
08-31-09, 8:41 am
Everything looks solid in here. How is training with your partner back at school? I've been training alone for about a year now after having a partner all before that, definitely pros and cons with each...

RK
08-31-09, 10:26 am
Lookin solid on the delts and legs brother. You'll get those 14 soon enough.
Yeah buddy! i'm really disappointed that i couldn't get it. Just gives me more fire to get it next time.


Everything looks solid in here. How is training with your partner back at school? I've been training alone for about a year now after having a partner all before that, definitely pros and cons with each...

It's been going really well, he has def up'd the intensity. Not the same as someone like my Dad were he pushes me to do more weight or go for more reps... Knowing this i have really been trying to say how far can i push it? its worked so far so im not gonna stray. But working out alone on Sat did show me that it is good to switch it up on a frequent basis.

RK
08-31-09, 4:15 pm
Chest

Incline BB Press
95x12
135x10
155x8
165x6

Flat DB Press
50x10
60x10
70x10

Pec Deck Fly
120x12
140x10
160x8 // 120x6 Holds

Low Pulley Fly
30x12
30x12
20x17(f)

Machine Press
120x12
150x10
200x10

Awesome pump....was impressed by my weights and control on incline bench. Def gonna keep moving forward with it.

scals
08-31-09, 6:39 pm
Nice job on the chest brother.

Firedrake
08-31-09, 8:53 pm
Nicely done -- chest feeling nice and tight?

Psycho77
09-01-09, 11:17 am
Chest

Incline BB Press
95x12
135x10
155x8
165x6

Flat DB Press
50x10
60x10
70x10

Pec Deck Fly
120x12
140x10
160x8 // 120x6 Holds

Low Pulley Fly
30x12
30x12
20x17(f)

Machine Press
120x12
150x10
200x10

Awesome pump....was impressed by my weights and control on incline bench. Def gonna keep moving forward with it.

pumps must have been of the charts. great work, RK.

RK
09-01-09, 4:06 pm
Nice job on the chest brother.
Thanks man....maybe one day ill hit 350 on decline bench like you lol

Nicely done -- chest feeling nice and tight?
pump was great! really was able to dial in on the contraction

pumps must have been of the charts. great work, RK.
they were man, its amazing how far my chest has come up in a short time. just gotta make sure it continues

RK
09-02-09, 4:43 pm
BACK - oh what a day of PR's and madness.

Dead Lifts
WU
225x12
315x10
225x12

T-bar CG Rows
1px12
2px12
3px10

UH Seated Row Machine
140x12
200x12
260(stack)x6 // 200x8 // 160x10 PR

CG Yates Rows
95x12
145x12
215x4 // 165x6 // 115x10 PR

Small V-Handle Seated Rows (stack=200)
140x12
180x10
stack+20x8 // 160x10 PR

WG Lat Pulldown
120x12
180x10
210x6

Rear Delt Raises
15x12
20x10
20x10

Calves

Was obviously a huge weitht+ volume day but i was just listening to my body and it kept wanting more! my bodyweight is at 199 also......1 more pound baby!

Extremely happy today, def gonna get some growth!

rocky36
09-02-09, 4:52 pm
solid work RK, nice rowing

Firedrake
09-02-09, 5:51 pm
NICE going! Great back thrashing! You're gonna hit 200 any day now!

TimK13
09-02-09, 10:18 pm
Save something for me. Let's see if I can put a hurting on you. Shoulders friday,legs Sunday & if you don't go running back to school early on Monday Chest...
Don't be Scared. lol

RK
09-03-09, 12:03 am
solid work RK, nice rowing
Thanks man, turning into a sailor! lol


NICE going! Great back thrashing! You're gonna hit 200 any day now!
Oh after the ground turkey chili and rice tonight im thinkng its gonna happen tomorrow LOL


Save something for me. Let's see if I can put a hurting on you. Shoulders friday,legs Sunday & if you don't go running back to school early on Monday Chest...
Don't be Scared. lol

Oh Tiny Tim.... we will see if u make it through the weekend than decide whether or not u can handle a chest day on monday LOL

RK
09-03-09, 5:29 pm
Arms
Did bi's befor tri's just to switch it up

Short BB Curls
70x10
80x10
90x6 // 70x6 // 50x4

Cable 21's
80x21
100x21
100x21

Incline Bench DB Curls
20x10
25x9
25x6 // 20x6

CGB on Smith
135x12
185x10
225x8
275x4 // 135x12

Incline Scull Crushers (Light with a big squeeze)
45x12
65x12
65x10

Dips (30 sec rest between sets)
BWx12
BWx12
BWx10

1 Arm Cable Extensions
30x12
30x12
40x10

Great day, felt really solid on the CGB and on the dips. Was really able to make the deep tissue mind muscle connection on DB curls

Firedrake
09-03-09, 6:14 pm
Nice! I have trouble sometimes with the MMC on cable exercises . . . don't know why.

RK
09-04-09, 10:57 pm
Nice! I have trouble sometimes with the MMC on cable exercises . . . don't know why.

Thanks brother, its different when ur forced to do a certain line instead of having a streamline free range of motion

RK
09-04-09, 11:12 pm
Home for the long weekend

Shoulders with TimK13

DB Press
30x12
40x10
50x8
50x8
60x4 PR* // 40x8
50x8 // 35x10

Behind the Neck Smith Presses
95x8
115x10

Smith Presses to the Front
115x7
95x10

Side Laterals
20x12
25x12
30x8 // 15x10

Wide Upright Rows SS Behind the Back Shrugs
95x12 // 95x15
115x10 // 115x12
115x10 // 115x10

DB Shrugs
60x15
70x15
105x10
110x10 PR* // 60x15

Done. Awesome pump, always good to be able to lift with the old man. He is looking really sharp. can def see a big diff in the past 3 weeks. 4 more to go, will def be a threat to all in the masters!

Psycho77
09-05-09, 7:44 am
solid past sessions RK.

Awesome PRs all around.

TimK13
09-05-09, 9:28 pm
Home for the long weekend

Shoulders with TimK13

DB Press
30x12
40x10
50x8
50x8
60x4 PR* // 40x8
50x8 // 35x10

Behind the Neck Smith Presses
95x8
115x10

Smith Presses to the Front
115x7
95x10

Side Laterals
20x12
25x12
30x8 // 15x10

Wide Upright Rows SS Behind the Back Shrugs
95x12 // 95x15
115x10 // 115x12
115x10 // 115x10

DB Shrugs
60x15
70x15
105x10
110x10 PR* // 60x15

Done. Awesome pump, always good to be able to lift with the old man. He is looking really sharp. can def see a big diff in the past 3 weeks. 4 more to go, will def be a threat to all in the masters!

Friday night was a great shoulder session. Thanks for pushing me. Conditioning is coming.
Just following the plan & hoping it all comes together. I don't know what more I can do.
Age is a bitch, but we'll keep blasting it every day & night and celebrate the Journey what ever the outcome is. Like the Big Man says, you can't judge a Champion by a tag on a trophy.

We will give them something to deal with on Oct 3rd. I hope they're ready!

Firedrake
09-06-09, 12:15 am
Keep it grindin', Tim -- age may be a bitch, but we're nasty sons o' bitches, and not giving up for ANYone! Having the years of experience means you know when and where to dig to get the power to get it done!

RK
09-06-09, 11:56 am
solid past sessions RK.

Awesome PRs all around.
Thanks man, my DB Press PR really means a lot to me...glad to see my numbers and my shoulders growin!


Friday night was a great shoulder session. Thanks for pushing me. Conditioning is coming.
Just following the plan & hoping it all comes together. I don't know what more I can do.
Age is a bitch, but we'll keep blasting it every day & night and celebrate the Journey what ever the outcome is. Like the Big Man says, you can't judge a Champion by a tag on a trophy.

We will give them something to deal with on Oct 3rd. I hope they're ready!
They better be ready! ....but not as ready as u should be for legs soon!


Keep it grindin', Tim -- age may be a bitch, but we're nasty sons o' bitches, and not giving up for ANYone! Having the years of experience means you know when and where to dig to get the power to get it done!
Ain't that the truth, there is always a lot to learn from the more "weathered" athletes we got on here!

RK
09-06-09, 2:29 pm
Good Ol Leg Day with the big man TimK13!

Squats
135x12
135x12
185x10
225x8
225x8
275x6

Leg Press (Feet High)
4ppsx12
5ppsx10
6ppsx8

Superman Leg Curls
45x12
60x10
75x12

SLDL
135x12
185x10
185x3 Lower Back wasnt feelin right so went and did leg curls 60x15

Leg Extensions
150x15
165x15
190x15

Hack Squat Burn Out
1ppsx20
1ppsx20

Def gonna get burned from this one, quads are still feelin super tight! Squats were a little strange the bar felt really unbalanced, TimK thought so also so at least i know it just wasnt me LOL.

Firedrake
09-06-09, 2:54 pm
Great looking leg day! I hope you're ready to be walking funny!

RK
09-06-09, 9:14 pm
Great looking leg day! I hope you're ready to be walking funny!

Already am man LOL was sitting down for a while on the deck and almost fell over when i stood up

scals
09-06-09, 9:29 pm
Lookin real good on both delts and legs. 2011 aint that far away LOL.

RK
09-06-09, 11:17 pm
Lookin real good on both delts and legs. 2011 aint that far away LOL.

YAH DAMN SKIPPY! it will be here before you know it, thats why every week/day/hour/set/rep matters!

rocky36
09-06-09, 11:45 pm
if you dont mind me asking whats happening in 2011 ?

RK
09-07-09, 12:18 am
if you dont mind me asking whats happening in 2011 ?

the plan is that will be the summer of my first show at the age of 23 (21 now) seems like a long way to go but i got a long way to go lol

rocky36
09-07-09, 12:22 am
gotcha bro. i got a long way to go as well your not alone lol

RK
09-07-09, 7:06 pm
Chest at school...GREAT DAY

BB Bench Press
135x10
165x8
185x6
225x5 // 135x10 -- FELT AWESOME!!

Incline DB Flye
30x12
50x10
60x8 HUGE pump

Flat DB Press
70x10
80x6
50x12

Decline Smith Press
185x10
185x8

Pec Deck
140x12
160x10
120x20

Cable Flyes
30x15
40x15
20x10 // 30x10 // 40x10

200 reps for abs

Training Partner even noticed how big and pumped my chest got today. Everything just felt right, wasnt light but weights were high and all just had the perfect contraction.

Hope the BB pressing is good enough for scals LOL

scals
09-07-09, 9:03 pm
If you gave it everything you got ... then yea its good enough for me. Awesome workout brother.

Firedrake
09-08-09, 12:45 am
Beautiful chest work -- I know that pump; it's incredible!

RK
09-08-09, 9:13 am
If you gave it everything you got ... then yea its good enough for me. Awesome workout brother.
Yeah man, it felt real good, each set was nice and controlled. Most importantley i was able to keep it all on my chest and off of teh shoulders.

Beautiful chest work -- I know that pump; it's incredible!
Yes it is my man! let me tell you its been 15 hours since my work out and my chest is already destroyed!

RK
09-08-09, 4:56 pm
Back - Dumb ass move on my part....should have taken a day of rest but felt that i was good enough to hammer it out today. Decent numbers but it was a struggle to get through it.

Seated Rows Wide V
120x12
160x10
200x8
220x8

T-Bar Rows in the Corner (Used 25 pound plates)
3px15
5px12
5p+45x12

Bent Over BB Rows Close Underhand Grip
95x12
145x10
195x8
195x8 // 145x8 // 95x12

Seated Row Machine OH
140x12
180x10
100x10 // 120x10

V-Bar Lat Pulldown
120x12
140x10
180x6 // 100x6

Smokeddd. Will do rear delts with shoulders.

Firedrake
09-08-09, 4:57 pm
But you DID get through it. That's the key.

Great work!

scals
09-08-09, 8:01 pm
Put in some work on that back brother. Nice job.

RK
09-10-09, 5:46 pm
But you DID get through it. That's the key.

Great work!
That is very true but i still consider it my fault for not thinking it through more.

Put in some work on that back brother. Nice job.
Thanks man i did get sore off of it so thats all i can ask for

RK
09-10-09, 5:51 pm
Arms

Overhead DB Extention
50x12
70x12
90x8
100x6 // 50x10

CGB on Smith
185x12
225x10
285x4 // 225x6 // 135x12

Flat Laying Skull Crushers
55x12
65x12
65x12

Reverse Grip Short Bar Pushdowns
60x12
80x10
100x10 // 60x12

Short BB Curls
70x12
70x12
70x10

Curl Machine 1 arm at a time
40x10
50x10
60x10

Seated Alt. DB Curls
20x10
30x10
35x6 // 20x10

Across the Chest Hammer Curls
20x10
30x10
35x10

AMAZING pump, best full arm pump i have had in a long time. They stayed full the entire time. Switching it up with bi's first was def a good idea last week

Firedrake
09-10-09, 5:53 pm
God, I love the arm pump when it happens! That's quite a set of work there, bro! You're definitely going to be sore tomorrow!

rocky36
09-11-09, 1:13 am
great tricep work bro 225x10 on CGB is damn good, 285 is just nuts

RK
09-11-09, 11:49 am
God, I love the arm pump when it happens! That's quite a set of work there, bro! You're definitely going to be sore tomorrow!
Drake you have noooooo idea man LOL. Switching things up on tricepts worked better than i could have ever imagined. It's a job to extend my arm all the way.


great tricep work bro 225x10 on CGB is damn good, 285 is just nuts

Thanks man, gettin stronger each week...usually not a fan of low reps but throwing them into a drop set really gets my pump going.

RK
09-12-09, 2:24 pm
Shoulders/Traps
Made a trip to Lock Haven to test out something different. Great old school gym, everything u could possibly need. All focused people, no pussy footing around. Went out to eat afterwards for some good ass food! I know my lifting partner enjoyed them blueberry pancakes LOL

Only strange thing were the BB were def heavier than 45 pounds. Its not about hte weight but it was hard to judge what weight to put on for the set

Seated Military BB Press (DEEP all the way down, none of this top of head shit!)
75x12
95x10
135x6
145x4 // 115x8 PR!

Cleans
95x10
135x10
135x8

DB Presses (20 secs between sets)
50x8
45x10
45x8

Side Laterals
20x15
25x15
30x12
40x8 // 30x10 // 20x12

Nose Pulls SS Behind the back Shrugs
60x15 // 200x20
80x15 // 200x15
100x12 // 200x12

BB Shrugs
135x20
225x15
295x10 // 225x12 // 135x15

Awesome lift, awesome food! Felt really strong on the seated press, first time doing them in a while.

Psycho77
09-13-09, 11:48 am
solid work on the shoulders and traps, RK.

Past workouts are hell a strong as well. Sounds like an awesome gym you went to.

RighteousDude
09-13-09, 12:59 pm
Got to change it up - nice.

Solid session and good food does a body good.

Peace

RK
09-13-09, 4:27 pm
solid work on the shoulders and traps, RK.

Past workouts are hell a strong as well. Sounds like an awesome gym you went to.
Thanks man my traps and shoulders are so sore it made squatting a little difficult lol. Will def be hitting up a leg day at that gym in a few weeks.


Got to change it up - nice.

Solid session and good food does a body good.

Peace

OH IT WAS EXCELLENT FOOD LOL! Would have made Big Ant proud!!

RK
09-13-09, 4:32 pm
LEGS!

Squat
135x12
225x10
255x10
275x8 PR for Reps
225x10
185x12

Front Squats on Smith
135x12
185x8
225x6

Leg Extensions
200x15
stack(260)x20
Stack+20x15 PR for Reps
140x8 - 5 second holds at top

SLDL
135x10
135x10
135x10

Leg Curls
60x10
80x10
80x3 CRAMP FROM HELL that was just the sign to stop for the day.

SICK day! my legs were so pumped it was unreal. The stairs down from the gym were a literal hell. CAnt wait to see how geeked they are when i wake up tomorrow.

scals
09-13-09, 10:27 pm
Getting stronger and stronger each week brother. Keep doing what youre doing.

RighteousDude
09-13-09, 11:11 pm
Nice leg workout.

How do you like front squats on a smith?

RK
09-14-09, 12:20 am
Getting stronger and stronger each week brother. Keep doing what youre doing.
Thanks man i am really looking forward to comparing our gains in october, really helps me squeeze out htat extra rep knowing ur training just as hard.

Nice leg workout.

How do you like front squats on a smith?

Thanks man. i like the smith A LOT for front squats. I dont have the balance or coordination to go heavy with a BB and i figure i do so many reps/sets on reg squats that i don't absolutely need it. The smith just allows me to get my feet real far out so i can get a real good ROM and just squeeze the hell outta my quads without worrying about tanking it and hurting myself. If you havent tried it, i would really suggest u try it. It really hits the sweeps in a way that nothing else really does.

RK
09-14-09, 3:46 pm
Chest
Shoulders still fatigued from saturday.

Incline BB Bench Press
95x12
135x10
155x8
185x3 UGLY // 135x4

Flat DB Press
60x12
70x10
85x6 // 55x8

Slight Incline DB Flyes
40x12
50x10
60x8 // 30x12

Cable X Overs
40x15
50x15
60x15 // 30x15

Decline Smith Press
135x12
185x10
225x8 // 135x12

good day overall was very happy with the incline presses until the last set. Crowded today at the gym but was able to get in and out in about an hour. Chest is looking noticeably thicker and wider, gotta love it!

scals
09-14-09, 3:48 pm
Thanks man i am really looking forward to comparing our gains in october, really helps me squeeze out htat extra rep knowing ur training just as hard.


I'm glad I can serve as motivation. It's gonna be a good October. Nice chest workout too bro. I had some myself today.

RK
09-14-09, 3:53 pm
I'm glad I can serve as motivation. It's gonna be a good October. Nice chest workout too bro. I had some myself today.

Damn right its gonna be a good October! Chest is still tight. Saw ur pic on ur journey, looking swole!

RighteousDude
09-15-09, 10:56 am
Good work on chest, despite the uglies - haha.

Peace.

RK
09-16-09, 4:16 pm
Good work on chest, despite the uglies - haha.

Peace.

haha yeah man it was a good day, just getting over the soreness today.

RK
09-16-09, 4:23 pm
Back/Rear Delts

Get ready for the sickness...

Dead Lifts
135x12
135x12
225x10
315x6
365x4 // 315x4 // 225x6 // 135x12 (26 reps)

1 Arm DB Rows
100x12
100x10

Seated UH Machine Rows
140x12
200x10
260x10 PR*

OH Yates Rows
135x12
165x10
185x6 // 135x12

Small V-Handle Lat Pull Downs
120x12
150x10
200x4 // 150x4 // 120x6 // 60x12

Nose Pulls
60x15
80x15
100x15

Reverse Pec Deck
60x12
60x12

Looked and felt HUGE today! Forearms and bi's were super vascular. Back was full of blood the whole time and just felt like i couldnt rest my arms normally to my sides. Did a little posing at the end in the locker room, VERY happy with the gains im making! Bigger and better every day!

rocky36
09-16-09, 6:01 pm
solid work RK congrats on the personal record bro.. and that last set of deads had to have been killer... 26 reps? damn man

Firedrake
09-16-09, 6:12 pm
That's some killer deadlifting volume, bro! I can believe your back was tight after that session!

RK
09-16-09, 7:38 pm
solid work RK congrats on the personal record bro.. and that last set of deads had to have been killer... 26 reps? damn man
Mind of matter brother! After every drop it was begging me to stop, desire and drive can conquer it all.

That's some killer deadlifting volume, bro! I can believe your back was tight after that session!

hahaha a real skin splitter for sure! Dead lifting felt real good. was able to keep excellent form throughout every set/rep. Thats what counts the most

hardworkE
09-17-09, 9:08 am
sick back workout man, are those deads off a rack or off the floor? Great numbers regardless. I just saw the post for the next philly abc and im gonna be in new england for a wedding that weekend, im so pissed. the one weekend I won't be around...

Psycho77
09-17-09, 12:59 pm
sick back work, Rk. Good work on the ds on deads.

RK
09-17-09, 5:22 pm
sick back workout man, are those deads off a rack or off the floor? Great numbers regardless. I just saw the post for the next philly abc and im gonna be in new england for a wedding that weekend, im so pissed. the one weekend I won't be around...
Shit man that blows! I'm gonna be home this weekend if u want to hit up legs on sat or chest on sunday.For my dead lifts i start off of a rack and then have them touch the floor each rep. Heard to many horror stories from off teh floor deads to go heavy, and there isnt enough space in my gym. I lost your # so send me a PM or text if u still got mine about htis weekend


sick back work, Rk. Good work on the ds on deads.

Thanks man! feelin that ds today lol. Was a great day overall, really happy with it.

RK
09-17-09, 5:27 pm
Shoulders/Traps

Seated Military
75x12
95x12
115x8
135x5 // 95x5

Shoulder Press Machine (Gripped like behind the neck press)
100x12
140x10
160x8
200x4 // 100x8

Seated Side Laterals
20x10
20x10
20x10

Incline Bench Front Raises
15x12
20x10
10x10 (REAL slow negative for each rep)

DB Shrugs
70x20
80x20
80x20
80x15

BB Shrugs
135x15
225x15
135x15

Done. Right shoulder a little tender were the front part of the delt meets the side. Iced after workout

Firedrake
09-17-09, 6:04 pm
Good looking work! I was having trouble in that same area this morning . . .

RK
09-19-09, 12:20 am
Good looking work! I was having trouble in that same area this morning . . .

Felt a lot better after icing it and resting. felt good today through my CGB today

RK
09-19-09, 12:39 am
Arms with TimK13 and roomate

V-Bar Pushdowns SS Dip Machine (heavy stack for pushdowns)
40x12 \\ 225x12
60x12 \\ 285x12
70x10 \\ 300x12
50x12 \\ 330x10

CGB on Smith
135x12
185x10
225x8
235x5 \\ 185x6 \\ 135x8

Skull Crushers
75x12
85x10
85x10

Standing DB Curls
20x10
25x10
25x10

HS Bicep Curl
35x12
45x12
45x12

Hammer Curls
20x12
25x10
30x10

Short BB Curls
45x10
45x10

Concentration curls
20x10
25x10

Awesome day. Check TimK13's journey for my thoughts on his progress

Firedrake
09-19-09, 1:36 am
Nice work, yourself! Your arms must be fried (how were you typing? <grin>)

You have no idea how I envy you and TimK -- to have been able to train with my dad (or even had him interested in it), or to have had a son to train with would've been so wonderful.

scals
09-19-09, 8:43 am
Solid workouts this week brother. I have been recruiting all week. Finally back.

SO .... what are we training at the Philly ABC???

RighteousDude
09-19-09, 11:47 am
Arms with TimK13 and roomate

V-Bar Pushdowns SS Dip Machine (heavy stack for pushdowns)
40x12 \\ 225x12
60x12 \\ 285x12
70x10 \\ 300x12
50x12 \\ 330x10

CGB on Smith
135x12
185x10
225x8
235x5 \\ 185x6 \\ 135x8

Skull Crushers
75x12
85x10
85x10

Standing DB Curls
20x10
25x10
25x10

HS Bicep Curl
35x12
45x12
45x12

Hammer Curls
20x12
25x10
30x10

Short BB Curls
45x10
45x10

Concentration curls
20x10
25x10

Awesome day. Check TimK13's journey for my thoughts on his progress

Solid workout bro.

Peace.

RK
09-19-09, 6:15 pm
Nice work, yourself! Your arms must be fried (how were you typing? <grin>)

You have no idea how I envy you and TimK -- to have been able to train with my dad (or even had him interested in it), or to have had a son to train with would've been so wonderful.
Yeah i really am blessed... he is the one that got me into it and showed me the way for everything that i have learned. Getting really excited to see him step on stage! will be a first for me, his last competition was before i was born haha.


Solid workouts this week brother. I have been recruiting all week. Finally back.

SO .... what are we training at the Philly ABC???
I'm ready for whatever you dish out brother! its on a weekend so i would preger arms/shoulders/legs. What were u thinking?


Solid workout bro.

Peace.

Thanks man it was a good one, sorness hasnt really sunk in yet but im sure i'll pay for it eventually lol.

RK
09-19-09, 6:23 pm
Ladies and Gentlemen welcome to the freak show!

Legs with TimK13 and Potter

Leg Extension
150x15
180x15
210x15

Smith ATG Squat
135x12
225x10
275x8
315x8 !!

Hack Squat Slide
2ppsx12
2.5ppsx10
3ppsx6 // 2ppsx8 // 1ppsx12

Leg Press SS Laying Leg Curls
4ppsx12 // 45x12
5ppsx10 // 45x10
5ppsx10 // 60x12
60x12

SLDL
135x10
185x10
225x12 --Potter said i could ...best motivation there is

Seated Leg Curl
105x15
145x15
190x15
205x12

Spent! what a motivational day, cant even begin to describe it. Basically had the gym to ourselves and we just were pushing each other the whole time. Legs are gonna be DESTROYED tomorrow. if any more blood was in them during the time i was training there would not have been enough for my brain to function lol. Chest tomorrow morning, looking forward to one last workout with the old man before his contest!

rocky36
09-19-09, 6:33 pm
damnit you had the kind of leg day im dying to have again, lucky lol

scals
09-19-09, 7:08 pm
One hell of a workout brother. Smith squats were no joke. I'll check the new split I have and let ya know.

RK
09-20-09, 12:40 pm
damnit you had the kind of leg day im dying to have again, lucky lol
hahaha meet me in pitt we will have one LOL

One hell of a workout brother. Smith squats were no joke. I'll check the new split I have and let ya know.

soudns good man! hows the trainer working out for you?

Firedrake
09-20-09, 12:45 pm
Amazing volume and weights, bro! I'm surprised you can sit down at the keyboard . . .

RK
09-20-09, 12:46 pm
Chest

Flat DB Bench Press
50x12
65x12
75x10
85x8

Incline Fly
40x12
50x12
60x10

Decline Smith Press
135x12
185x10
225x8

Pec Deck
140x15
170x15
200x12

Cable X Overs
60x15
75x12

HS Upright Press
1ppsx12
2ppsx10
2ppsx8 // 1ppsx12

Abs after

Got to see TimK13 pose 1 last time before i see him for his contest. LOOKING SICK! hes at around 178 and he looks like a 205 light heavyweight. Getting some really good lines and still has a ton of size for his frame. gonna be looking FREAKISH at the show. what makes it even more amazing is that he is on his second 50 day of carbs (hes gonan be cycling) even with that little bit of carbs he is still looking damn full! 2 more weeks baby!

Firedrake
09-20-09, 12:48 pm
w00t!

Great shoulder stuff, and I can't wait to see Tim's pics! For that matter, what do YOU look like?

scals
09-20-09, 3:52 pm
soudns good man! hows the trainer working out for you?

Solid. No compliants. Chest session looked solid and heavy.

RK
09-20-09, 8:27 pm
w00t!

Great shoulder stuff, and I can't wait to see Tim's pics! For that matter, what do YOU look like?
Eh im not a big picture fan haha. but i think im doing well. stickin to running that 200 pounds. DaveK noticed my gains when i saw him at the gym today. "lookin thick" hahaha big compliment from a big guy. I might throw up a pic or two to show scals he better be workin his ass off lol.

Solid. No compliants. Chest session looked solid and heavy.

yeah was a good day, getting stronger every day. Better stay after it every session man. i know i am.

hardworkE
09-21-09, 9:38 am
Looking ALL good in here. I just read back and saw your post about this weekend. I was tied up all weekend anyway so I was in and out of the gym. Glad to hear you AND your dad are tearing it up!

RK
09-21-09, 12:41 pm
Looking ALL good in here. I just read back and saw your post about this weekend. I was tied up all weekend anyway so I was in and out of the gym. Glad to hear you AND your dad are tearing it up!

It's all good bro, gotta get your shit done. Was a great weekend in and out. Tore the gym up each time we set foot in it. Body def needs these next two days off with lots of food and lots of rest.

RK
09-23-09, 4:28 pm
Back/Rear Delts

Dead Lifts
135x12
225x12
315x5
365x4
405x2 (Damn Grip!!) // 315x5 // 225x8 // 135x12

T-Bar Rows in the Corner
2px12
3px10
4px8
4px8 // 3px10 // 2px12

UH Row Machine
180x12
220x10
80x10 // 90x10 // 100x10 // 120x10 // 140x7

Seated Rows Wide V Handle
120x12
160x12
220x8 // 180x4

Shovel Grip Lat Pull Down
100x12
120x12
120x12

Incline Bench Rear Delt Raises
10x15
10x15
15x12

Nose Pulls
80x15
100x15
100x15

Damn what a good day! No PR's per say but the strength i held through out the workout was def like nothing i have done before

rocky36
09-23-09, 4:42 pm
Dropset deads are very impressive bro, i have a feeling your going to be sore tomorow :)

RK
09-23-09, 4:57 pm
Dropset deads are very impressive bro, i have a feeling your going to be sore tomorow :)

Oh i hope so man! Lower back was super tight all the way up to seated rows!

ALSO forgot to share the good news!!

Today i hit 203 pounds!! with shoes that is but i would bet they weigh about a pound each. Very proud of this achievement and i hope to carry it out to its fullest.

rocky36
09-23-09, 5:36 pm
Congrats man

scals
09-24-09, 4:07 pm
That back workout was intense bro. Moving 405 aint easy.

RK
09-24-09, 5:14 pm
Congrats man
Thanks bro i appreciate it.

That back workout was intense bro. Moving 405 aint easy.

Thanks man it went up real easy.....my grip strength just blows ass. You got any tips?

RK
09-24-09, 5:20 pm
Shoulders/Traps -- not much trap work, they got hit hard during my back day indirectly

Smith Behind the Neck Press
95x12
135x10
155x8
185x4 PR // 135x6

DB Press
40x12
50x10
60x8 Reps PR // 40x6 // 25x5 Complete burn out...those 25's might as well been 100's lol

Upright BB Rows CG
45x12
75x12
95x10

G-Diesel Side Lateral Drop Set
40x6 // 30x10 // 20x15 // 10x20 Last set was REAL slow and controlled 5 second negative

DB Standing Front Raises (Started going about 6 inches about my head instead of eye level)
30x12
35x10
40x10 PR

Side Cable Laterals
20x10
25x10

DB Shrugs
80x12
90x12
90x10 // 60x12

Shoulders were pumped as hell today. Really felt strong throughout the workout as all the PR's show. Had like a 24 hours flu that started yesterday after my back workout. Was gone as fast as it came, very thankful for that!

scals
09-24-09, 5:23 pm
Solid work on the delts brother. As far as grip strength, I don't have much either. For heavy deads I'm using straps.

RK
09-24-09, 5:24 pm
Solid work on the delts brother. As far as grip strength, I don't have much either. For heavy deads I'm using straps.

Thanks man its hard lifting my arms to get my shirt off haha. I might just have to pick Big Al's brain about some specifics at the ABC

Firedrake
09-24-09, 8:47 pm
I sympathize, bro -- my delts are toast after today -- I'm wondering what I'll be able to do for back tomorrow.

Great looking work!

TimK13
09-24-09, 11:07 pm
Good job little man, breaking the 200lb mark. Did you take all the change out of your pockets.lol I should be back at 200 by 10/4. but on the 3rd FORGET ABOUT IT.
SHREDDED!!!!!!!!!!!!!!!!!! Thanks for the help getting the music together.

RK
09-25-09, 4:06 pm
I sympathize, bro -- my delts are toast after today -- I'm wondering what I'll be able to do for back tomorrow.

Great looking work!
Just gotta put ur head down and run through it bro! nothing is stronger then TELLIN ur shoulders that they aint sore!


Good job little man, breaking the 200lb mark. Did you take all the change out of your pockets.lol I should be back at 200 by 10/4. but on the 3rd FORGET ABOUT IT.
SHREDDED!!!!!!!!!!!!!!!!!! Thanks for the help getting the music together.

hahaha i might have forgot to put down the 10 pound dumbells i was using for shrugs LOLOL jp u know i worked it hard to get this weight! sticking to it, havent dipped down at all yet. 1 more week babyyyyyyy!!!!! cant wait to see u on that stage lookin like a freak!

RK
09-25-09, 4:27 pm
Arms

Close Grip BB Bench
95x15
135x10
185x8
215x5 PR // 145x6 // 95x10

Dips ( A little harder while being heavier lol)
BWx12
BW+25x10 // BWx12

DB Overhead Extensions
70x12
80x10
90x6 Couldnt hit the grove so put it down

Reverse Grip Push Downs
60x12
80x12
40x10 // 50x10 // 60x10 // 70x10

BB Curls
45x12
65x12
85x10
65x12

Pull Ups SS Cable Curls
BWx9 // 80x12
BWx7 // 80x12
BWx6 // 100x12

Seated EZ Bar Curls
55x12
55x12
55x8 // 45x12

Hammer Curls Across The Chest
20x10
30x10
40x10 PR

RK
09-27-09, 12:20 am
Sitting here sipping on my real gains shake and eating my triple decker PB and J. Got the music blaring and the Olympia on my second monitor. Gotta say i am freaking pumped for legs tomorrow! Training at a local YMCA, checked it out online and it looks like a real solid place to train. Looking forward to breaking it in and test out some of their new equipment. I said it even before prejudging started and ill say it again JAY CUTLER HAS GOT THIS! should know within the next hour or so.

RK
09-27-09, 3:10 pm
Leg Day

Squats
135x12 WU
225x10
275x10 PR for Reps
315x4 // 225x8 // 135x12

SLDL
135x12
185x4 Wasnt feeling it
135x12
135x10

Leg Press
3ppsx12
5ppsx12
6ppsx8 // 4ppsx10 // 2ppsx12

Walking DB Lunges
50x14 steps // BWx14 steps
50x14 steps // 25x14 steps

Leg Extensions
100x15
150x15
200x12

DONE
Leg extension machine sucked, so did the seated leg curl so i was kinda disappointed. but besides that it was a good place to train.

scals
09-27-09, 7:39 pm
arms and legs took a beating brother. thanks for keeping me updated last night.

TimK13
09-27-09, 8:53 pm
Leg Day

Squats
135x12 WU
225x10
275x10 PR for Reps
315x4 // 225x8 // 135x12

SLDL
135x12
185x4 Wasnt feeling it
135x12
135x10

Leg Press
3ppsx12
5ppsx12
6ppsx8 // 4ppsx10 // 2ppsx12

Walking DB Lunges
50x14 steps // BWx14 steps
50x14 steps // 25x14 steps

Leg Extensions
100x15
150x15
200x12

DONE
Leg extension machine sucked, so did the seated leg curl so i was kinda disappointed. but besides that it was a good place to train.

Great work outs!!!! Keep doing what your doining, obviously it's working.

RK
09-28-09, 4:00 pm
arms and legs took a beating brother. thanks for keeping me updated last night.
YEAH buddy! my legs are destroyed today.....tomorrow is gonna be hell lol. what we got 2 weeks till the ABC? gonna be a big one, a whos who of Animal big boys. really looking forward to seeing em all.

Great work outs!!!! Keep doing what your doining, obviously it's working.

Better be workin! haha gotta a lot of work to do, gettin bigger every day!

RK
09-28-09, 4:17 pm
Chest

Incline DB Press SS Incline DB Fly
60x10 // 40x10
70x8 // 45x8
80x5 PR // 50x5 HUGEEEE PUMP!!

Flat DB Ascending Set
40x10 // 50x10 // 55x6 (26 reps)

Decline Smith Press
135x12
185x10
225x8

Pec Deck Flyes
140x12
160x12
220x8 // 140x10 // 120x12

Machine Press(not sure of weight)
stackx12
stack+10x10
150x17 (failure)

Flat DB Flyes -- Light weight BIG squeeze!
30x12
35x12
35x12 (Last 4 were negatives)

My chest def wins the most improved award over the past 2 months. Looking a lot thicker + wider. Upping my sets from 12 to 16+ def jump started it along with sticking to 3 sets for each exercise. just another stepping stone on what i learned about my body.

scals
09-28-09, 8:43 pm
Nice job brother. Those supersets were very strong.

hardworkE
09-29-09, 11:08 am
Thats great news about the chest. Hopefully you are pushing like the workout we had because I don't know about you, but I was definitely nice and sore the next day. Now go eat

RK
09-29-09, 3:53 pm
Nice job brother. Those supersets were very strong.
Thanks man, i am REALLY feeling em today. my chest is absolutely wrecked.


Thats great news about the chest. Hopefully you are pushing like the workout we had because I don't know about you, but I was definitely nice and sore the next day. Now go eat

yeah man all day everyday! gotta make each day count.

TimK13
09-29-09, 11:48 pm
Have an extra triple decker PB & J to make you grow. Good job little man. Are you sure you don't want to compete at the NGA East Coast. You still 3 days to diet down. lol!!!!!

RK
09-30-09, 12:05 am
Have an extra triple decker PB & J to make you grow. Good job little man. Are you sure you don't want to compete at the NGA East Coast. You still 3 days to diet down. lol!!!!!

I sure will do that for u little man! And i wouldnt compete in the NGA East Coast....dont want to make u look bad LOL!

RK
09-30-09, 4:31 pm
Back/ Rear Delts

UH BB Rows
95x15
135x12
185x10
225x8 PR
255x4 PR** // 185x6 // 135x10

1 Arm DB Rows
100x15
100x12
100x12

Small V Handle Lat Pull Downs
120x12
150x10
200x8 PR for reps
150x5 // 140x5 // 120x5 // 100x5

High Pulley Rope Rows -- First time doing them REALLY liked em. Will def not be the last time using them
80x15
120x12
200x10

Straight Arm Pull Downs
80x12
80x10
80x10

DB Pull Overs - Been a while so took it light and slow
40x12
40x12
50x12

Incline Bench Rear Delt Raises
15x15
15x12
15x10

Independent Handle Nose Pulls
25x12
30x12
35x10

Another solid day! Been in a real good groove lately. my BB rows have drastically increased over the past 3 months. Went from struggling with 135 to hitting 255 for reps today. Very excited.

RighteousDude
09-30-09, 5:07 pm
Nice workout - esp BB Rows.

Firedrake
09-30-09, 5:33 pm
Sweet! Great pulling, and congrats on the progress on the rows!

scals
09-30-09, 9:24 pm
Damn brother. That was one solid ass workout. That text didnt lie!!

RK
10-01-09, 5:16 pm
Nice workout - esp BB Rows.
Thanks man, they have brought my back to a whole new level.


Sweet! Great pulling, and congrats on the progress on the rows!
Thanks man, only bigger and better numbers are coming my way


Damn brother. That was one solid ass workout. That text didnt lie!!
Thanks man, was such a great day.......not gonna be as good as the 10th will be!

RK
10-01-09, 5:23 pm
Shoulders/Traps
Was one of those days were EVERY meat bag was in the gym trying to flex their nuts with big weight and shitty form. Was ready to pull my hair out by the end. Got the work in and got out, was still a decent day.

DB Press
40x12
55x10
65x8
75x0--My spotter and training partner is exactley the smartest person of the bunch....made two attempts to get this up and going and he fucked me up both times....miss workin with TimK a lot!
65x6 // 40x6

Seated Military Press
85x10
105x8
125x4 // 105x6 // 85x7

Smith Upright Rows
95x12
95x10
115x8

Cable Side Laterals
20x10
20x10
20x10

BB Shrugs Close Grip
135x15
225x12
225x10
135x30
135x30

DB Shrugs
55x15
70x12
70x10

RK
10-02-09, 4:13 pm
Arms

Over Head DB Extension
50x12
60x10
70x10

Close Grip BB Bench
135x12
165x10
185x5 // 135x6 - Put too much on the chest so i stopped, couldn't find that grove.

Rope Push Downs
80x12
100x10
50x10 // 60x8 // 70x6 // 80x4 - Sick pump

OH Rope Extensions
80x12
100x12
120x8 // 80x12

Short BB 21's
50x21
60x21
50x21 - Got the "golf ball" effect after these haha

EZ Bar Seated Curls
45x12 CG
45x12 WG
65x10 CG
65x10 WG

Rope Hammer Curls
80x12
100x12
120x8

Incline Bench Alt. DB Curls
20x10
25x10
25x10

Was a lighter day but really built up the pump. Wasn't feeling strong at all so i just focused on SLOW SLOW movements with huge squeezes. Turned out to be a great day.

Gettin up at 7 tomorrow to head out to TimK13's show!! Really amped up for it, feel like a kid on Xmas eve LOL

scals
10-02-09, 5:11 pm
Two great workouts brother. Keep hittin it hard!! Wish your father well for me!!

TimK13
10-02-09, 8:12 pm
Arms

Over Head DB Extension
50x12
60x10
70x10

Close Grip BB Bench
135x12
165x10
185x5 // 135x6 - Put too much on the chest so i stopped, couldn't find that grove.

Rope Push Downs
80x12
100x10
50x10 // 60x8 // 70x6 // 80x4 - Sick pump

OH Rope Extensions
80x12
100x12
120x8 // 80x12

Short BB 21's
50x21
60x21
50x21 - Got the "golf ball" effect after these haha

EZ Bar Seated Curls
45x12 CG
45x12 WG
65x10 CG
65x10 WG

Rope Hammer Curls
80x12
100x12
120x8

Incline Bench Alt. DB Curls
20x10
25x10
25x10

Was a lighter day but really built up the pump. Wasn't feeling strong at all so i just focused on SLOW SLOW movements with huge squeezes. Turned out to be a great day.

Gettin up at 7 tomorrow to head out to TimK13's show!! Really amped up for it, feel like a kid on Xmas eve LOL


ME TOO!!!!!!!!!!!!!!!! We'll be wearing the Animal Wear Proudly. Ready to show them what
we are all about.

Firedrake
10-02-09, 8:35 pm
Good looking work, RK -- now go cheer Tim on!

RK
10-03-09, 12:25 am
Two great workouts brother. Keep hittin it hard!! Wish your father well for me!!
Thanks man, my shoulders are TORCHED. Will def let him know, sure he already knows were ur heart and support are at though!


ME TOO!!!!!!!!!!!!!!!! We'll be wearing the Animal Wear Proudly. Ready to show them what we are all about.
UR DAMN SKIPPY! still gotta pick out which one to wear.....wow that sounds girly LOL


Good looking work, RK -- now go cheer Tim on!

will do man! im running his back stage work......never thought id say this but i am SO ready to oil up my dad LOL

RK
10-04-09, 5:06 pm
Lets just say TimK's show did more than motivate me to bring my training to a new level. There is no word to describe how focused and determined i was.

Legs

Squats
135x12 WU
135x12 WU
225x10
275x10
315x5 Tied my current PR
255x15!!!

Front Squats on Smith
155x12
185x10
225x8 PR for reps!

Leg Extensions
200x15
260x15
280x15
260x10 // 100x7 for each leg

SLDL
135x12
185x10
225x10

Supported Leg Curls SS Leg Adducter?..... whatever one works ur ass lol
80x12 // 80x15
100x12 // 100x12
100x10 // 100x12


What a freakin day! Head was clear, goal was concise, got in and killed this shit. No more questioning what i can do, only knowing what i can do.

Still got the smell of tanning shit and oil on my hands, got a pic of TimK with his trophy added to my wall of motivation....Got some serious work to do!

RighteousDude
10-04-09, 7:57 pm
UR DAMN SKIPPY! still gotta pick out which one to wear.....wow that sounds girly LOL
will do man! im running his back stage work......never thought id say this but i am SO ready to oil up my dad LOL

LMAO


Lets just say TimK's show did more than motivate me to bring my training to a new level. There is no word to describe how focused and determined i was.

Legs

Squats
135x12 WU
135x12 WU
225x10
275x10
315x5 Tied my current PR
255x15!!!

Front Squats on Smith
155x12
185x10
225x8 PR for reps!

Leg Extensions
200x15
260x15
280x15
260x10 // 100x7 for each leg

SLDL
135x12
185x10
225x10

Supported Leg Curls SS Leg Adducter?..... whatever one works ur ass lol
80x12 // 80x15
100x12 // 100x12
100x10 // 100x12


What a freakin day! Head was clear, goal was concise, got in and killed this shit. No more questioning what i can do, only knowing what i can do.

Still got the smell of tanning shit and oil on my hands, got a pic of TimK with his trophy added to my wall of motivation....Got some serious work to do!

Excellent behavior - Keep kill'in it.

Peace.

Firedrake
10-04-09, 8:07 pm
Looks like your happy ass got fired up, kid! Get It DONE!

Nice work!

scals
10-04-09, 9:05 pm
255 for 15 is fuckin impressive brother. Nice work on the legs! Get those arms ready for Saturday!

RK
10-04-09, 11:56 pm
LMAO



Excellent behavior - Keep kill'in it.

Peace.
Thanks man! intensity is wat its all about!


Looks like your happy ass got fired up, kid! Get It DONE!

Nice work!
who you callin kid? lololololol jp man. i def got amped up and its gonna continue!


255 for 15 is fuckin impressive brother. Nice work on the legs! Get those arms ready for Saturday!
Thanks brother! 275x15 is what im looking for next! Gonna have to make sure to get a full day of rest before are session.

RK
10-05-09, 3:51 pm
Chest

BB Flat Bench
135x12
165x8
185x6
225x4 // 135x8

Incline DB Press
60x10
65x8
70x6

Pec Deck
120x12
160x12
200x10
240x8 // 160x8 // 120x6

DB Flat Fly
40x12
50x10
35x16

Cable Cross Overs
40x15
40x15
50x12

scals
10-05-09, 4:16 pm
Looking strong brother. Hittin that 225 is sweet.

RK
10-05-09, 4:27 pm
Looking strong brother. Hittin that 225 is sweet.

You know it man! Its def getting better, feeling stronger throughout the whole movement. Got a real good pump out of it with minimal effort from my shoulders.

Firedrake
10-05-09, 4:40 pm
Congrats on the 225 -- I know how stoked I was when I hit it for the first time.

. . . and as for "kid": hell, I could call -Tim- kid for all of that; I'm nine years older than HE is! *grin*

C.Coronato
10-05-09, 4:41 pm
Looking forward to Saturday my man, how was the show?

RK
10-05-09, 6:58 pm
Congrats on the 225 -- I know how stoked I was when I hit it for the first time.

. . . and as for "kid": hell, I could call -Tim- kid for all of that; I'm nine years older than HE is! *grin*
haha thanks man. but isnt age just a number? i mean at the show it was the masters guys that were takin all the overalls!


Looking forward to Saturday my man, how was the show?

Me too bro! it was an awesome show, the facility was really nice for a body building show. the promoter did a good job with running it too. very smooth and all the competitors really did a good job.

Firedrake
10-05-09, 8:58 pm
haha thanks man. but isnt age just a number? i mean at the show it was the masters guys that were takin all the overalls!

That's the point, I think. It IS just a number, these days, with all we know about nutrition and supplementation and training to body type. I know I'm stronger than I've been since at least 2001, well, except for squats, and that's coming.

I'm planning on coming in sharp and hard next July, and knocking some people's socks off!

rocky36
10-06-09, 3:25 pm
240 on pec dec... im jealous, soild work RK

RK
10-06-09, 9:25 pm
240 on pec dec... im jealous, soild work RK

Thanks bro, this is def my fav upper body machine. I can get such a great squeeze and hold out of it.

RighteousDude
10-07-09, 9:32 am
Excellent behavior - Keep killing it matey.

Peace.

RK
10-07-09, 3:43 pm
Excellent behavior - Keep killing it matey.

Peace.

thanks man, chest is still sore today lol.

RK
10-07-09, 3:50 pm
Back

Dead Lifts
135x15
225x10
315x8
315x6 // 225x6

Yates Row
135x12
165x10
185x8 // 95x12

UH Seated Row Machine
180x12
220x10
260x5 // 160x12

WG Lat Pull Down
120x12
150x8
80x10 // 100x8 // 120x6

Small V-Handle Seated Rows
140x12
200x10
100x25

Incline Bench Rear Delt Laterals
15x12
15x12
15x10

Over head Cable Rear Delt Extensions
30x12
40x12
50x10

Little Sluggish today. usual bullshit going on in the gym. looking forward to the ABC and training with actual lifters not people creamin over themselves in the mirror

Firedrake
10-07-09, 5:36 pm
Nice work . . .

. . . waitaminnit! I've been practicing my posing between sets, but I ain't THAT excited over it! <grin>

scals
10-07-09, 8:49 pm
Are you calling me an actual lifter?????? LOL

RK
10-08-09, 12:41 am
Back

Dead Lifts
135x15
225x10
315x8
315x6 // 225x6

Yates Row
135x12
165x10
185x8 // 95x12

UH Seated Row Machine
180x12
220x10
260x5 // 160x12

WG Lat Pull Down
120x12
150x8
80x10 // 100x8 // 120x6

Small V-Handle Seated Rows
140x12
200x10
100x25

Incline Bench Rear Delt Laterals
15x12
15x12
15x10

Over head Cable Rear Delt Extensions
30x12
40x12
50x10

Little Sluggish today. usual bullshit going on in the gym. looking forward to the ABC and training with actual lifters not people creamin over themselves in the mirror
Bump

RK
10-08-09, 12:43 am
Nice work . . .

. . . waitaminnit! I've been practicing my posing between sets, but I ain't THAT excited over it! <grin>
hahahahaha practicing a pose is one thing, but calling your buddies to come over and look at your biceps after you did one half assed set of db curls is a wholleee diff game LOL


Are you calling me an actual lifter?????? LOL

Ah shit i forgot to put that im lifting with a scrub!! LOLOLOL jp big dog! you know what i meant......damn Italian wise guys LOL

RK
10-08-09, 5:17 pm
Shoulders/traps

Smith Behind the Neck Press
95x12
115x10
135x8
145x6 // 95x10 -GREAT MMC

Hang Clean and Press
95x12
105x10
105x8

Machine Press WG
100x12
150x10
170x8

Short BB Front Raises
30x12
40x12
40x10

Cable Side Laterals
20x12
25x10
20x12

2 Handle Cable Side Shrugs
300x15
340x12
400x10 // 300x12

Behind the Back BB Shrugs
135x15
135x15
135x15

WOW! such a big improvement over last week! Delts were seriously so pumped you could have popped em. When doing side laterals i could see the side head contracting through my shirt.

Had a cool experience in the locker room afterwards when i was washing my face and changing my shirt. Had a guy come up to me, def the biggest guy that goes to my school gym, and complement me on how far i've come since the begging of last year. He always kinda gave me an attitude in the gym and i never knew why so it made it even more strange, but he said goodbye to me and his training partner and left. After that his partner comes over and was like man my little boy is growing up.....didnt really know what he meant but he then told me how the big guy was feeling a little jealous that i was stealing some of his thunder LOL.

Was def a strange occurence....i still have the mental picture of myself as the skinny little 150 pound shrimp. Was a great compliment no matter how i look at it.....but i still got a longgggggg way to go! All day everyday baby!

scals
10-08-09, 7:51 pm
Bro you deserve every bit of that compliment. We've known each other a year now and you've made HUGE progress. Be proud.

But remember the big dog will be training with you Saturday, hahahaha.

RK
10-08-09, 10:24 pm
Bro you deserve every bit of that compliment. We've known each other a year now and you've made HUGE progress. Be proud.

But remember the big dog will be training with you Saturday, hahahaha.

Thanks man i appreciate it! i got about anextra 15 pounds on my frame since the last time i saw u.....interested to see how your off season is treating u!

i sit here eating my tripple decker PB and J WITH 1 large red potato and 6 egg whites.....hopefully will be ready for saturday LOL

RighteousDude
10-09-09, 8:03 am
Nice delts/traps session - def in a kill zone.

Stealing other peoples thunder is there problem, just keep doing what your doing and let the bodies fall where they may.

Peace.

RK
10-10-09, 8:56 am
Nice delts/traps session - def in a kill zone.

Stealing other peoples thunder is there problem, just keep doing what your doing and let the bodies fall where they may.

Peace.

thanks man, yeah it was more of a shock factor that he said that more than anything. im not there for the looks so he can try as hard as he wants to get them lol.

RK
10-10-09, 8:57 am
Got my bag all ready, 1 meal down, heading to Big Ant's house soon. Gonna hit up IHOP for the ritual "swole session" before the philly ABC. Gonna be banging out some iron with big man Scals today, arms should be in a world of hurt later on tonight!

scals
10-10-09, 5:12 pm
Got my bag all ready, 1 meal down, heading to Big Ant's house soon. Gonna hit up IHOP for the ritual "swole session" before the philly ABC. Gonna be banging out some iron with big man Scals today, arms should be in a world of hurt later on tonight!

Today was a good day brother. You're looking even bigger than the last time we trained together. Keep doing whatever it is youre doing, because it's working. One of these days youre gonna need to make the trip down to VA and have "a day with Scals" LOL.

PS tell your dad, I'm pysched for May. We're gonna do it up big time!

RK
10-10-09, 9:26 pm
Today was a good day brother. You're looking even bigger than the last time we trained together. Keep doing whatever it is youre doing, because it's working. One of these days youre gonna need to make the trip down to VA and have "a day with Scals" LOL.

PS tell your dad, I'm pysched for May. We're gonna do it up big time!

Thanks man it means a lot coming from you. I am def up for a trip down to VA i got a month off for winter break....will have to work something out.

Will def let him know, he seems to be itching to get back into the gym to me.

RK
10-10-09, 9:50 pm
Arms with Scals -- Giant Killer jumped in for a few lifts

Rope Push downs for warm up

Close Grip BB Bench
135x12
165x10
185x8
195x6

Incline Skull Crushers
75x12
85x8
95x6
75x10

Dip Machine- heavyyyyy not sure of the weight - GK jumped in too
x12
x12
x10

1 Arm DB Extensions
20x12
20x10
25x8

Preacher Curl Warm Up

Alt. DB Curls
25x12
30x10
35x10
25x12

Short BB Curls - GK
75x12
85x10
85x8
85x6 // 65x8 // 45x12 PUMPED

HS Preacher Machine
1px12
1.5px10
1.5px8

Rope Hammers
x12
x12
x12

AWESOME ABC! was great seeing everyone again. Lots of people looking ready for their shows and always great intensity was thick in the room.

Got to get my swole on with Big Ant and......well Todd is dieting so he didnt really get too lol. Two great guys to spend the day with and pick their brains about all the "old school" training methods.....gotta love some of their supplement stories too LOL Who thought that puttin bull testicle pills under your tongue was a good idea??? hahahaha Thanks again for the ride Ant very much appreciated!!....oh and forgot to mention before i left, the deck looks great.

Scals lead the workout today, love switching it up. Got to do a lot of different things today in an order that i usually want to do.....but that's what makes you grow! switching it up and given the muscles 100 new reasons to grow.

RK
10-11-09, 11:41 am
Attention** this workout was by myself and done WITH stretching in 45 minutes...

Legs

Squats
135x15
185x15
225x15
225x15

Leg Press SS Seated Leg Curls
4ppsx15 // 150x15
5ppsx15 // 180x15
5ppsx15 // 225x15

Walking BB Lunges
75x18 steps
75x18 steps

Leg Extension // Supported Leg Curls
165x15 // 45x15
180x15 // 45x15
195x15 // 45x15

Not to shabby if i dont say so myself! killer pump, legs looked very good. Really happy with how this worked out. nothing under 15 reps never felt so good! lol

Firedrake
10-11-09, 12:33 pm
great looking work both days, bro! Getting large and in charge, there!

RK
10-12-09, 3:44 pm
great looking work both days, bro! Getting large and in charge, there!

Thats the only way brother! 2nd is not an option.

RK
10-12-09, 3:59 pm
Went out on a mission today. Between my Dad's show and the ABC i have come to know only one thing about the gym. Gotta be BETTER then my best. My first competition will prob be in 2 years, clock is ticking every minute of ever day. I know its not suppose to be about a trophy but im out for blood. i want to win. i want to be the best i can possibly be. all these workouts have been showing that, and will continue to show it. today was a good illustration

Chest/Calves = Arms still smoked from sat

Flat DB Press
60x12
75x10
85x6
90x6 PR* BIG pump

Incline BB Bench SS Incline DB Flyes ( Light and strict!)
95x12 // 30x10
115x8 // 30x8
135x6 // 30x8

Low Pulley Flyes
40x12
30x15
Wasnt feeling it so moved on

Machine Reverse Grip Press
100x12
150x10
200(stack)x8

Pec Deck -- Oh the pump was insane to say the least!
120x20
140x20
160x18 -i did do all 20 but the last two were really bad form

Usually dont put down my calv work.....but today is note worthy. Dont TRY to make anything on your body grow...TELL IT!

Calv Raises on Smith -- I would go to failure then my partner went. so this is one giant set. Switched up toe position as i went through to hit all parts of the calve
235x20 // 235x25 // 185x30 // 185x22 // 135x19 // 135x23 --139 reps under 4 minutes...
no pussy reps either, heels touched the floor then went all the way on my toes!

Sick pump today, chest was looking like a cliff! 100's will be mine soon enough!

C.Coronato
10-12-09, 4:00 pm
Looking good and strong brother. Hell yea. Keep it up man. You have some big shoes to fill!

RK
10-14-09, 7:20 pm
Looking good and strong brother. Hell yea. Keep it up man. You have some big shoes to fill!

Thanks man, fillin them shoes a little more everyday!

RK
10-14-09, 7:21 pm
Gettin ready for hell!

Gonna train with TimK thursday and friday, then maybe with hardworke on sat, then legs by myself on sunday before heading back to school. Gonna be one hell of a weekend!

charlievanriper
10-14-09, 7:22 pm
Looking real good in here RK

scals
10-14-09, 8:57 pm
Sounds like a fun filled week brother. Enjoy.

RK
10-15-09, 10:48 pm
Looking real good in here RK
Thanks for stopping by man, i appreciate it.


Sounds like a fun filled week brother. Enjoy.

oh its gonna be a blood bath LOL

RK
10-15-09, 10:54 pm
Back/Rear Delts with TimK13

Dead Lifts
135x15
225x12
275x10

T-bar Rows (35 pound plates)
3px12
4px12
4.5px12

Rope Rows
80x12
100x12
100x10

Yates Rows
95x12
115x12
135x12

Assisted Chins
x10
x8
x8

Rear Delt Laterals
10x15
10x12

Calves

Good day. some higher reps stuff that is sure to get me sore.

RK
10-16-09, 9:45 pm
Shoulders/Traps/Abs with TimK13

Behind the Neck Smith Press
95x12
135x10
155x8 PR for Reps ----Really good MMC
145x8 // 95x10

DB Press
40x12
50x8 Felt A LOT heavier lol
55x6

DB Front Raises
20x12
25x10
30x8 // 20x12 PUMPED

Behind the Back Cable Side Laterals
30x12
30x12
30x10

Front Press Machine
65x20
100x14 // 65x6

Lunge Machine Shrugs
1ppsx15
2ppsx12
2ppsx12
2ppsx10

DB Shrugs
60x15
110x12
130x10 PR

Abs

Got beat up today by Timmy LOL really pushed me hard throughout the workout. Gotta love it!

scals
10-16-09, 10:32 pm
2 solid ass workouts brother. You better be pushing him too. May is coming!

Firedrake
10-16-09, 11:49 pm
It must be so cool to have a training partner that will really push you -- and to have it be your dad on top of that . . . I only wish.

You're doing some great work in here!

Psycho77
10-17-09, 9:56 am
It must be so cool to have a training partner that will really push you -- and to have it be your dad on top of that . . . I only wish.

You're doing some great work in here!



X2! Good work RK and Tim.

RK
10-17-09, 1:18 pm
2 solid ass workouts brother. You better be pushing him too. May is coming!
Oh you know it man! got him pretty tore up both days hahaha

It must be so cool to have a training partner that will really push you -- and to have it be your dad on top of that . . . I only wish.

You're doing some great work in here!
yea man it is a true blessing. Love coming home and being able to hang out and train with him. Got that connection were we know exactley when the other is ready to need help. Pretty cool

X2! Good work RK and Tim.

Thanks man! I've been super busy with school so following other peoples journeys is gettin difficult. How are things with you?

RK
10-17-09, 1:26 pm
Arms w/ Big Ant

Traveled down to The Gym and Tanline today to train with Ant. Not really sure of most of the weights due to it being an unfamiliar gym. Went as follows

Rope Push downs
x15
x12
x10

CGB on Smith
135x12
185x10
185x8
195x6
195x6 // 135x10

EZ Bar Laying Skull Crushers
75x12
75x10
85x6

V-Bar Pushdowns
x20
x15
x12
x8??

BB Curls
45x15 WU
65x12
85x10
85x10
95x8

Incline DB Curls
27.5x12
27.5x10
27.5x10

Seated Cable Preachers WG (heavy heavy stack)
30x12
30x12
30x11

DB Hammer Curls
22.5x12
27.5x12
27.5x10

BigAnt
10-17-09, 1:35 pm
Arms w/ Big Ant

Traveled down to The Gym and Tanline today to train with Ant. Not really sure of most of the weights due to it being an unfamiliar gym. Went as follows

Rope Push downs
x15
x12
x10

CGB on Smith
135x12
185x10
185x8
195x6
195x6 // 135x10

EZ Bar Laying Skull Crushers
75x12
75x10
85x6

V-Bar Pushdowns
x20
x15
x12
x8??

BB Curls
45x15 WU
65x12
85x10
85x10
95x8

Incline DB Curls
27.5x12
27.5x10
27.5x10

Seated Cable Preachers WG (heavy heavy stack)
30x12
30x12
30x11

DB Hammer Curls
22.5x12
27.5x12
27.5x10

---------------------------------------------------------------------------------------

solid session--- yeah these dumbbells are heavier than BB'S our owner does not count the 7.5/10lb. handles...

Firedrake
10-17-09, 1:53 pm
N-i-i-ice. Now I need to go hit arms today or tomorrow since I can't do 'em Monday . . .

You guys have ALL the fun!

RK
10-18-09, 12:22 pm
N-i-i-ice. Now I need to go hit arms today or tomorrow since I can't do 'em Monday . . .

You guys have ALL the fun!

ahaha oh it was fun alright. sick pumps and pushin through the pain, nothin better!

RK
10-18-09, 12:30 pm
Legs Alone but DaveK was there training back so i got some good spots, it makes a huge difference.

Squats
135x15
225x12
275x10
315x6 -- need to break this and get more reps
225x8 // 135x5 Real Real deep and sat on the bottom

Seated Leg Curls
165x15
215x17 -- lost count than realized what i did lol
255x12
285(stack)x8 // 215x10

Laying Leg Curls
60x12
60x12
75x10

Walking DB Lunges
25x22 steps // BWx22 steps
25x22 steps
25x22 steps

Was running low on time so did this for quads

Hack Squat SS Leg Extensions
1ppsx10 // 165x10
2ppsx10 // 180x12
2.5ppsx8 // 180x10

"WHAT A RUSHHHHH"
Quads were pumped up so before i left i took a look in the full sized mirror in the locker room. Looking sick! much improved, could see the seperation between the muscles and actually looked like a bodybuilders legs LOL. a guy walked in and said "damn dude you got some big ass legs" made my fucken day hahahaha. My hamstrings are def better than my quads, so i think when i finally step on stage in a year or two that my legs will def be a great asset.

scals
10-18-09, 6:33 pm
Looking good brother. Thats a great compliment. Youve worked your ass off, keep going!!!

Firedrake
10-18-09, 7:14 pm
THAT'S the way to get it done, and congrats on the complement!

RK
10-19-09, 10:25 am
---------------------------------------------------------------------------------------

solid session--- yeah these dumbbells are heavier than BB'S our owner does not count the 7.5/10lb. handles...
Yeah it throws you off a little when your struggling to get rep 9-10 when your used to getting 11-12


Looking good brother. Thats a great compliment. Youve worked your ass off, keep going!!!
Thanks man, my legs are scourched already, gotta keep working hard to make sure i beat you when we get on stage ;) hahahaha

THAT'S the way to get it done, and congrats on the complement!
Thanks man! i'm sure with your transformation you have gotten some good compliments yourself!

hardworkE
10-19-09, 1:37 pm
Lookin good man. Legs are getting huuuge in here. Keep pounding. Are you on a meal plan at school or do you buy your own groceries?

RK
10-19-09, 1:44 pm
Lookin good man. Legs are getting huuuge in here. Keep pounding. Are you on a meal plan at school or do you buy your own groceries?

Uh i just have 500 declining balance that i just use for things like hoagies to take back to my room and eat with whatever i make. 5 out of 6 meals i cook for my self.

RK
10-19-09, 3:39 pm
Gettin better every day! tri's and shoulders were still a little sore from the previous work outs. kinda worried before the workout but it just wasnt a factor after i got there.

Chest

Incline DB Press
60x12
70x10
75x8

Flat BB Bench Press SS Flat DB Flyes
135x10 // 35x10
145x10 // 40x8
155x8 // 45x6 - Struggled through last reps -- stood up with killer pump

Pec Deck Flyes
160x12
180x12
140x21(f)

Wide High Machine Press
150x12
180x12
200x12

Abs

RK
10-21-09, 3:49 pm
Back/Rear Delts oh what a day :)

BB UH BoR
95x15 WU
135x12
185x10
225x8
255x6 // 185x8 // 135x12

1 Arm DB Rows
100x12
100x12
100x12

Seated Small V Handle Rows
160x15
200x12
240x12 PR**

Rope Rows
190(stack)x12
190x10
190x12 Caught a second wind

OH Row Machine
140x15
180x15
220x15!!

Reverse Pec Deck
60x12
60x10
60x11

Over head Cables
40x12
40x12
40x12

Calves

Firedrake
10-21-09, 4:40 pm
Nice work, bro! Your back is getting better all the time.

BTW, I posted what's probably a way-too-long answer to your question in my Journey. <grin> TMI, I know . . .

scals
10-21-09, 9:49 pm
Thanks man, my legs are scourched already, gotta keep working hard to make sure i beat you when we get on stage ;) hahahaha


Youre my boy, but I aint gonna let that happen :)

RK
10-21-09, 11:47 pm
Nice work, bro! Your back is getting better all the time.

BTW, I posted what's probably a way-too-long answer to your question in my Journey. <grin> TMI, I know . . .
Nah man it was a good post. I like hearing what goes on in the minds of mad man haha

Youre my boy, but I aint gonna let that happen :)

We shall see my brother, but nothing motivates me more than someone telling me i cant!

Firedrake
10-22-09, 12:24 am
Let's see . . . I'm older than both of you put together . . . I wonder if I could be twice as big!

RK
10-22-09, 4:45 pm
Let's see . . . I'm older than both of you put together . . . I wonder if I could be twice as big!

twice as big huh? hmmm i think that would put u at jay cutler size LOL

Firedrake
10-22-09, 4:52 pm
twice as big huh? hmmm i think that would put u at jay cutler size LOL

Well, I'm already a bunch taller . . . all I gotta do is put on some muscle. Shouldn't be TOO hard, right? *grin*

RK
10-22-09, 4:56 pm
Arms...

Ever feel like every ass hole in the state has invaded your gym? Thats what it was like today. worst gym edict ive EVER seen. Saw some of the worst performed lifts in my life. and of course to top it off i heard the WORST advice being given .....ever. I actually heard one guy say that the best hamstring exercise was leg extensions and squats only focused on your calves. Another gem of the day was a guy saying that his biceps got bigger by doing DB side laterals....Would like to say this didnt effect my workout but when you got 40+ people in a gym made for 25 it just doesnt work....did the best i could

Close grip BB Bench
135x12
185x8
205x5 // 135x8

Rope Push Downs
100x15
110x12
120x8
Giant Drop Set - i would go then my lifting partner back and forth till it was over
50x10 // 60x10 // 70x10 // 80x10 // 90x10 // 100x10 tri's were pumped to say the least LOL

Unilateral Concentration Extensions
15x12
15x12
20x10

EZ Bar Curls
CG 55x12
WG 55x12
CG 65x12
WG 65x12
CG 75x10
WG 75x10

Short Bar Cable Curls
80x12
100x10
120x10

Pull ups SS 1 arm Rope Hammer Curls
0 // 30x12
BWx6 // 30x10
BWx6 // 40x10

scals
10-22-09, 5:17 pm
We shall see my brother, but nothing motivates me more than someone telling me i cant!

Thats what I wanna hear!!!

You didnt know that side raises hit the biceps better than curls???? ;) Good workout bro.

Firedrake
10-22-09, 5:35 pm
I like the grip changes on the EZ-Bar Curls.

Yeah, I've had days like that, where I'm tripping over someone doing flyes on a stability ball next to someone doing quarter-rep lunges with 20 lb. dumbbells.

Nicely done, nonetheless!

RK
10-23-09, 4:42 pm
Thats what I wanna hear!!!

You didnt know that side raises hit the biceps better than curls???? ;) Good workout bro.
hahahah i must have got some big biceps today than LOL


I like the grip changes on the EZ-Bar Curls.

Yeah, I've had days like that, where I'm tripping over someone doing flyes on a stability ball next to someone doing quarter-rep lunges with 20 lb. dumbbells.

Nicely done, nonetheless!

Thanks man, thankfully today was not like yesterday

RK
10-23-09, 4:50 pm
Shoulders/Traps

Smith Military Press
95x12 WU
135x10
155x8
165x6
185x4 PR // 135x6 // 95x15

Hang Clean and Press
95x12
115x8
95x12

Cable Between the Legs Front Raises
50x12
80x10 Too heavy
70x12

DB Side Laterals
20x15
25x12
30x6 // 25x6 // 20x6 // 15x6 TORE UP

Behind the back Shrugs SS Front Shrugs w/ BB
135x15 // 135x15
135x15 // 135x15
185x12 // 185x12
225x6 // 225x12

DB Shrugs
75x15
85x15
100x8 // 75x10 // 50x15

Huge pump today had a great MMC

Firedrake
10-23-09, 4:51 pm
Nice! I love it when the connection just hums . . .

scals
10-23-09, 5:38 pm
Nice workout brother. Too heavy? Cmon man!

RK
10-23-09, 9:56 pm
Nice! I love it when the connection just hums . . .
You know it brother. My shoulders are already feelin the pain.


Nice workout brother. Too heavy? Cmon man!

haha alright i should have said too heavy to get the proper squeeze out of it. i still managed 10 reps the best i could lol

RK
10-24-09, 1:38 pm
Leg Dayyyy

Squats
135x12
225x12
275x10
315x10 PR by 4 reps! // 225x5

Leg Extensions
200x15
240(stack)x15
260x15
280x15 Couldn't fit any more weights on it while still getting a full range of motion :)

Front Squats on Smith
135x12
165x10
185x10

Leg Curls
80x12
100x10
120x6 Cramped

Walking DB Lunges SS SLDL with a fixed short bar, could really get a good stretch
35x20 steps // 100x10
35x22 steps // 100x10
35x22 steps // 100x10

Abductor SS Ass kicker machine
100x20 // 30x8/8
120x16 // 40x8/8
140x14 // 40x8/8

DAMN what a day. feel like im gonna need a 4 hour nap now LOL. Today's theme was push past the pain and everything after leg extensions was exactly that. Felt nauseous and light headed the whole time but it was worth it all.....as it always is. Legs are looking real good cant wait to get em even better!

Firedrake
10-25-09, 1:13 am
DAMN! Is there anything you DIDN'T do for legs? <grin>

Oh, wait: I didn't see hack squats in there . . .

Great work RK -- good luck walking tomorrow and Monday!

scals
10-25-09, 9:34 am
Damn brother, wow! Nice job. Squats are getting ridiculous. You and I need Leg Day Part II.

RK
10-25-09, 7:26 pm
DAMN! Is there anything you DIDN'T do for legs? <grin>

Oh, wait: I didn't see hack squats in there . . .

Great work RK -- good luck walking tomorrow and Monday!
haha thanks drake! hack squats would have been in there if my school had one! ahahahah


Damn brother, wow! Nice job. Squats are getting ridiculous. You and I need Leg Day Part II.

Leg Day Part II huh? u think your ready for it? hahahaha def will do it up right around thanksgiving!

RK
10-25-09, 7:43 pm
Chest -- Was supposed to be an off day but just felt ready all day long so i laced up and went at it. Very glad i did!

DB Flat Bench
WUx10
60x12
70x10
80x8
90x6 PR for reps by 2 // 60x8

Incline Smith Press
135x12
185x8 PR Weight and reps
195x6 PR weight and reps! // 145x8 // 95x12

High Cable Flyes
30x15
40x15
50x10
40x15 // 30x15 // 20x15 Last drop was all 2 second holds at the bottom of the movement

Slight Incline DB Flyes
30x14
35x12
40x12

Weighed myself tonight and was sitting at 210. This is were im gonna plant myself for now. feel real good but i think anything heavier would be counter productive. about to finish my real gains so ill switch it up with iso whey or something next to get the carbs down. Big things are coming as always. Got about 4 weeks till im home for a week from school. will be able to train with TimK13, DaveK, Scals, Big Ant, hardworke, maybe even get a session in with G Diesel depending on his work schedule. Surrounding myself with people like this can only make me strive for more!

TimK13
10-25-09, 9:10 pm
Chest -- Was supposed to be an off day but just felt ready all day long so i laced up and went at it. Very glad i did!

DB Flat Bench
WUx10
60x12
70x10
80x8
90x6 PR for reps by 2 // 60x8

Incline Smith Press
135x12
185x8 PR Weight and reps
195x6 PR weight and reps! // 145x8 // 95x12

High Cable Flyes
30x15
40x15
50x10
40x15 // 30x15 // 20x15 Last drop was all 2 second holds at the bottom of the movement

Slight Incline DB Flyes
30x14
35x12
40x12

Weighed myself tonight and was sitting at 210. This is were im gonna plant myself for now. feel real good but i think anything heavier would be counter productive. about to finish my real gains so ill switch it up with iso whey or something next to get the carbs down. Big things are coming as always. Got about 4 weeks till im home for a week from school. will be able to train with TimK13, DaveK, Scals, Big Ant, hardworke, maybe even get a session in with G Diesel depending on his work schedule. Surrounding myself with people like this can only make me strive for more!

Great Job hitting the PR's. Over Thanksgiving maybe I can pust you alittle more.

RK
10-28-09, 3:32 pm
Great Job hitting the PR's. Over Thanksgiving maybe I can pust you alittle more.

damn straight! gotta get to the point were i can rep the 100's!

RK
10-28-09, 3:37 pm
Back/ Rear Delts

Dead Lifts
135x10
225x6
315x6
365x4
225x20

Grip strength was non existent today....

Seated Small V Rows
200x12
220x12
240x10

UH Lat Pull Down
100x12
120x10

Shovel Grip Lat Pull Down
100x12
120x10

Smith UH Rows
135x12
185x10
225x8
225x8 // 135x12

OH Cable Rear Delt Extensions SS Nose Pulls
30x15 // 100x12
40x12 // 120x12

Disappointed in todays work out. Stress of school and lack of sleep is weighing heavy. Still got in there and got it done.

hardworkE
10-28-09, 4:19 pm
Happens man. It's good to get in there, get the blood flowing and push through it though. Sleep is crucial to having great workout. Eat up. I like the philosophy of getting to a weight and sitting there. That is what I usually do as well. 210 is legit man, great job

scals
10-28-09, 4:48 pm
Looking solid brother. We all have so-so days, whats important is that you bounce back and kill it the next time.

Firedrake
10-28-09, 4:55 pm
It may not have felt good, but getting it done when you don't "feel like it" can sometimes be the best time for inducing growth!

Good work!

RK
10-29-09, 4:40 pm
Happens man. It's good to get in there, get the blood flowing and push through it though. Sleep is crucial to having great workout. Eat up. I like the philosophy of getting to a weight and sitting there. That is what I usually do as well. 210 is legit man, great job
thanks for the support bro. Was able to put it behind me and move on today. I have to say that i stopped having "bad workouts" per say, there are some that just arent as intense as others. Just gotta keep moving forward! as for the weight i was a little worried that i was gonna spill over 210 cause it seemed like the last 5 pounds came on fast from 205-210. but its been about 6 days at this weight so i think i will be good.

Looking solid brother. We all have so-so days, whats important is that you bounce back and kill it the next time.
oh i bounced back today alright hahaha see below for my thoughts on what happened today

It may not have felt good, but getting it done when you don't "feel like it" can sometimes be the best time for inducing growth!

Good work!
You know its the weirdest thing, i read this last night and thought to myself "wouldnt it be funny if i did get sore off of this workout?" I have been MURDERING back for the last 2 months and while i would get sore, nothing would be too crazy. Well let me tell you my back is screamingggg today. i dont know if it was the two days off before hand or what but i am def feeling it today.

RK
10-29-09, 4:51 pm
Shoulders/Traps

Seated DB Press
40x12
50x10
60x8
40x12

Inward Facing Shoulder Press Machine --- Like these a lot!
120x8
120x10
140x7

Upright Rows on Smith SS DB Front Raises
95x12 // 20x12
115x10 // 30x10
115x12 // 40x6

WHAT A RUSH! Sick Sick pump!

DB Side Laterals Giant Set -- Went back and forth with my partner, no rest
15x12 // 15x12 // 15x12 // 15x12 // 15x12

Was looking wide as a truck!

BB Shrugs
135x15
185x15
225x15
135x20

Cable Side Shrugs (weight is per hand)
150x15
150x12
150x12

Damn good day!

RK
10-30-09, 4:10 pm
Arms

CGB on Smith
135x12
185x12
225x10
275x4 // 225x6 // 135x10

Straight Bar Pushdowns
80x12
110x12
130x10
90x10 // 100x10 // 110x10

DB Kick Backs
15x12
20x10
20x10

Short BB Curls
50x12
70x12
90x10

Pull Ups SS Cable Curls ---MY FAV bicep superset, if you havent done it, try it!
BWx10 // 80x12
BWx7 // 100x11
BWx6 // 100x12

Hammer Curls Across the Chest
25x12
30x10
35x10

scals
10-30-09, 10:04 pm
Nice work on the gunz brother.