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RK
07-13-08, 7:02 pm
Hey guys,

Been around the forvm for a little while and decided to start up my journey. I just hit my 6 month mark of serious training and its been a great learning and growing experience. I lift most of the year at my school gym, which has an awesome set up compared to some other school gyms Ive seen. But for most of the summer I train with my Dad in our basement gym. I train 5 days a week with a "body part" a day style. When I'm home for the summer its really the only choice because of time restraints. (Get up at 5:15 workout then get to work by 7) A typical week would be Back, Shoulder, Wednesday off, Chest, Arms, Legs, Sunday off.

I am blessed with great mentors to support me through out my journey. First off I have my Dad who has been lifting since the age of 16, has competed at competitions and has recently decided to try and compete again as a natural bodybuilder. Next is my Uncle who has been kicking ass and taking names these last couple of weeks and will also be heading out to the master nationals this weekend. I also got a very supportive family and a girlfriend that puts up with my no matter how frustrating i can be after a hard day at the gym.....haha!

Im really trying to just train my hardest and see what happens. I dont have a certain long term goal of competing one day, becoming a power lifter, or anything like that. All i want to do is become the best that i can and see what God has in store for me. So thanks for reading ill try and update this every day i lift.

RK

RK
07-13-08, 7:19 pm
7/13/08
Legs with 10 min jump rope warm up.

Cable Calf Raises
100x20
150x20
200x20
150x10 with 5 second hold at top

Super Setted with
Laying Leg Curls
55x20
115x10
Drop Set 115x6, 80x10, 55x10

Leg Extension
90x15 then 5 held at top for 5 seconds
135x10 then 5 held at top
Drop set 135x5 held at top, 90x6 held at top, 45x10 then 5 held at top

Super Setted with
One legged Calf raises using PowerTech Squat Machine
90x10 (each leg)
90x10
135x10


Squat
135x12
185x10
135x10

Squats are def a weak spot for me due to the very rare chances I got to squat when I was training at school. All movements where as deep and controlled as I could manage.

Good workout, really gonna feel it tomorrow! Thanks for reading.
RK

AK3
07-13-08, 9:01 pm
7/13/08
Legs with 10 min jump rope warm up.

Cable Calf Raises
100x20
150x20
200x20
150x10 with 5 second hold at top

Super Setted with
Laying Leg Curls
55x20
115x10
Drop Set 115x6, 80x10, 55x10

Leg Extension
90x15 then 5 held at top for 5 seconds
135x10 then 5 held at top
Drop set 135x5 held at top, 90x6 held at top, 45x10 then 5 held at top

Super Setted with
One legged Calf raises using PowerTech Squat Machine
90x10 (each leg)
90x10
135x10


Squat
135x12
185x10
135x10

Squats are def a weak spot for me due to the very rare chances I got to squat when I was training at school. All movements where as deep and controlled as I could manage.

Good workout, really gonna feel it tomorrow! Thanks for reading.
RK

leg day. ahhhh. yeah im nervous going to school and nto being abel to squat :(. don't worry about it just keep bangin out legs. legs legs legs yesssssss. Where did you train at??

RK
07-13-08, 9:26 pm
i worked out in my basement today old school haha

BigAnt
07-13-08, 11:48 pm
Was cool seeing you again on Sat.

And that sandwich you ate and your lunch at Ruby's...keep that food away from a dieting bodybuilder! LOL

Hope to see you again soon with your pop!

AK3
07-14-08, 1:00 am
Was cool seeing you again on Sat.

And that sandwich you ate and your lunch at Ruby's...keep that food away from a dieting bodybuilder! LOL

Hope to see you again soon with your pop!

swole swole swole...all that matters lol

RK
07-14-08, 5:43 pm
Was cool seeing you again on Sat.

And that sandwich you ate and your lunch at Ruby's...keep that food away from a dieting bodybuilder! LOL

Hope to see you again soon with your pop!

Yeah it was real good seeing you too man. and sorry about the food haha it was so damn good! oh yeah, by the way next time im throwin the tomato and we will see how good your dexterity is! haha!


swole swole swole...all that matters lol

haha you know it brother.

RK
07-14-08, 5:53 pm
7/14 Back

Close Grip Pull Downs

90x15
110x12
130x10

Bent Over Cable Rows

40x12
50x12
60x10

Wide Grip Pull Downs

120x10
130x10
140x8

One Arm Bent over Rows

52.5x10
52.5x10
52.5x10

Didn't have time for dead lifts today, will hopefully make up for it in the coming days.

RK

AK3
07-14-08, 11:11 pm
7/14 Back

Close Grip Pull Downs

90x15
110x12
130x10

Bent Over Cable Rows

40x12
50x12
60x10

Wide Grip Pull Downs

120x10
130x10
140x8

One Arm Bent over Rows

52.5x10
52.5x10
52.5x10

Didn't have time for dead lifts today, will hopefully make up for it in the coming days.

RK

we are DEFINATLEY hittin the weights at the hilton! if there isnt a lot of stuff to use then we'll just have to go find a damn gym. im thinkin thursday when we get there if we have time and friday or sat. i will be missing thursdays lift for football so we'll have to bang it cous!

RK
07-16-08, 5:30 pm
yeah def will have to hit that up but my dad and i aren't gonna be up there till friday afternoon so we will just have to see how it goes.

RK
07-16-08, 5:38 pm
Arms

Reg bar tri extension

80x12
90x12
100x10

Super'd with incline bench barbell curls

25(each hand)x12
40x10
45x10

Skull crushers with EZ bar
60x10
80x10
80x8

Cable Curls

60x10
70x10
80x10

Rope extensions
50x12
60x10
70x10

Precher Hammer Curls with barbells

25x10
30x10
35x8

Very fast workout, running from one thing to the other due to the time frame and working out with 3 people.

RK
07-21-08, 7:11 pm
Chest at the hilton with my dad and cousin, its monday and im still feeling the burn haha.

bench:
135x10
135x12
185x10
205x8
215x6 drop 145x5 drop 95x8

decline db flys:
35x6
40x6
50x7
50x6

db incline bench:
35x15
40x10

pec dec:
100x10
115x8

RK
07-21-08, 7:27 pm
back

wide grip pull down

90x12
110x10
130x10
130x8

standing bent over rows low to ribcage

45x12
65x12
95x10

close grip pulldowns

90x10
90x10
110x8
110x7
super setted with standing bent over rows high to chest

65x12
85x10
95x10

BigAnt
07-21-08, 7:43 pm
Hey Big Boy;

Have your dad take you over my house one night this week to train in my
basement--(dungeon) He has my number...

Cool? !

RK
07-27-08, 6:12 pm
lot to catch up on.

Tuesday Shoulders

barbell press
45x15 warm up
65x10
85x8

butterfly
25x12
30x10
35x8

Set of lightweight shrugs, stayed at 25 pound weight but with 30 reps per set

upright rows

50x12
70x10
80x10

Wednesday off
Thursday Tried something new with calv/abs/deadlifts
calv raises
70x20 then 5 holds
90x20 then 5 holds
110x15 then 5 holds

Regular floor crunches
40 reps
45 reps
50 reps

Lying hip raises
30 reps
35 reps
40 reps

Dead lifts
45x20 warm up
45x20 warm up
135x15
135x15
225x10
225x10

Friday Arms
Rope Pull Downs
50x12
60x10
70x10

Super'd with Dumbbell Hammer curls
30x10 each
35x10 each
40x8 each

Cable skull crushers
50x12
70x10
80x7

Wide grip standing preacher curls
55x12
65x10
75x10

Overhead dumbbell extension
45x12
52.5x10
52.5x10

Bent over one handed bicept cable curls
20x10
25x10
30x8

Sat off
Sunday Legs

Calv raises
70x20
130x20
200x20
drop set of 200x10 130x12 70x15

Leg Curls
55x12
90x10
90x10
100x8

Leg Extensions
55x15 then 5 hold
80x15 then 5 hold
125x15 then 5 hold
170x10 then 5 hold

Squats
135x12 mid
135x10 deep
185x10 deep
185x8 deep
135x15 deep

AK3
07-28-08, 11:31 am
good work man. love the dead lifts!

RK
07-29-08, 6:12 pm
yeah i felt them for a while haha! one of my fav lifts

RK
07-29-08, 6:23 pm
Monday 7/28 chest
Reg dumbbell bench
warmup 35x20
warmup 35x20
50x10
60x10
60x10
60x8

Incline Dumbbell bench
60x10
60x8
60x8
60x7

Reg bench flys
50x10
50x10
50x10

One arm cable crossovers
10x10
15x10
20x8

Tuesday 7/29 Back

Stiff legged dead lifts
45x18
95x12
95x12

Bent over rows
95x12
115x10
135x10
135x10

Wide Grip pull downs
70x12
130x10
150x10

Close Grip pulldowns
90x10
130x10
130x8

RK
08-19-08, 6:12 pm
yo guys just wanted everyone to know that ive been on a hiatus i went on vaca for a week then this week was my first week of my junior year. havent trained in a while and i really hate it haha. keep thinken about gettin back in the gym i just gotta straighten all this stuff out first. keep workin hard!

rk

RK
08-22-08, 5:53 pm
yo boys. back for a short weekend at my home gym so i trained back with my brother.

pulldowns
70x12
90x10
100x10

wide grip seated rows
70x12
80x10

Close Grip seated rows
80x10
90x10

Standing Bent over rows
65x10
85x10
95x10

Deadlifts
45x20
135x12
225x8
315x3!!

Now that last deadlift might not seem like a lot for most people but to think 7 months ago when i started lifting i could barley do 135. This summer i made 3 goals for strength and a goal for my weight and i completed both of them. So over 4 months i increased my bench to 185x5from 155x3, my squat from basically nothing (considering this is when i first started doing them with the right form) to 225x3. and finally my deadlift went from poor form at 225 to solid form at 315. As for my weight i was able to jump from 168 to a solid 175. Overall it has been a great summer for me and i owe a lot of it to my number one training partner and coach my dad timk. He has helped me all along the way and has always pushed me to new lengths. But now is time for the future!
The end of the summer means an end to my old supps.im going to start a new protein and off day creatine of "other brands" but from all the great feedback ive read online im going to go through a cycle of AnimalPump. But most important out of this is i have really cleaned up my diet and am getting everything i need nutritionally. I am super amped for all of this and cant wait to what new levels this will bring me too. I'll keep you all posted

RK

AK3
08-23-08, 9:55 pm
yo ry awesome deads! i wish i could do that havent been able to do heavvy deads in a long time. it sucks! but those are all awesome goals to accomplish. i wish you nothing but the best with your training back at school. do whats gotta be done!!

keep in touch and your next break we're bangin it hard in the gym!!

RK
08-26-08, 8:09 pm
Sunday Chest, trained with my roommate for the first time haha
Incline Bench
95x12
115x10
135x10

Dumbbell Press super setted with dumbbell fly's
45'sx10 and 35'sx10
50'sx8 and 40x8
55'sx5 and 55'sx5

Machine press
120x12
170x10
210x8

pec-dec fly's
70x10
80x10
100x8

Decline Bench on smith machine
135x10
155x10
Drop set of 185x6 135x10

Monday Legs by myself
Leg extension
100x10 then 5 holds (same for the rest)
120x "" ""
160x "" ""
200x 8 then 4 holds

Leg curls
120x12
140x10
160x10
180x8

Seated Calv Raises
45x20
90x20
115x20

Front Squats on Smith Machine
115x10
135x10
155x8

Reg Squats
135x10
155x10
185x10

Im lovin my AnimalPump i can really feel a diff from my last supp. But i got some really good pumps off the last two workouts and im training again early tomorrow morning. Keep going strong!

RK

JMAC21
08-26-08, 8:54 pm
yo man when you come home we gotta train together and keep the advice comin cuase we both know i need it.
JMAC21

RK
08-27-08, 11:20 am
Wednesday Delts with roomie before class. Def a different feel to the gym when u go there and there's only 5 other people there when your used to around 40. Started lifting at 7:55am

Dumbbell Shoulder Press
35'sx12
40'sx10
45'sx10

Side Shrugs
60'sx20
75'sx20
85x18

Seated Side Laterals
20'sx10
25'sx10
27.5'sx8

Front Shrugs on Cable machine
170x10 with 5 holds (same for all)
190x10
200x10

Military Press Machine
80x12
100x7 with 3 negatives
120x6 with 3 negatives

Reverse Barbell Shrugs
135x12
145x10
155x10

Upright Rows
75x12
95x8
115x5

Front Shoulder Raises
20'sx10
22.5'sx10
25'sx8

Was a really good day. Kinda pushing it with 15 sets for shoulders but thats where i need the most growth and i wanted to try something new. If it proves to be too much im going to back it down to 9 or 12 sets. Keep hitten it hard everyone!

RK

RK
08-31-08, 2:18 pm
Thursday Back and bicep
Lat Pulldown
90x10
110x10
130x10

Seated Rows
120x10
140x10
160x8

Ez bar hammer curls
45x10
55x10
65x8

Dumbbell Rows
50x10
60x10
70x10

Preacher Curl Machine
60x10
70x10
80x10

Bent Over Rows
70x10
80x10
90x10

Concentration Cable Curls
10x10
20x10
30x10

Dead Lifts
45x15
135x12
185x10
225x5
Forgot my wrists straps so could only lift what my hands could hold haha

Saturday Legs
Leg Curls
100x10
120x10
160x8

Leg Extensions
120x15/5 holds
140x15/5 holds
160x10/5 holds
Drop Set 180x4/4holds 90x8/4holds 40x15/5 holds

Kick Backs
40x10
50x8

Seated Calv Extensions
45x20
90x20
115x15

Squats
135x12
155x10
185x10

Front Squats
135x10
135x10
185x6

Standing Calv Extensions
100x15
120x15
120x15

RK

DaveK
09-02-08, 9:51 pm
Great job Ryan! Stay focused on the end game. Brutal task with school, girl and other responsibilities. One workout at a time! Never Quit!!

RK
09-07-08, 12:29 am
thank big man! i appreciate the motivation! lots to make up for in my journey so here we go.
Sunday Chest
Reg Bench
45x12
135x10
155x10
165x8

Incline DB Press super setted with Incline Flys
45x12 then 35x12
50x10 then 40x10
55x8 then 45x8

Peck-Deck
100x12
110x12
120x10

Decline Bench on Smith Machine
135x12
185x10
Drop set 205x7 185x8 135x11

Monday Back
Pull Downs
100x12
120x10
130x8

Close Grip Bent Over Rows
80x12
90x12
100x10
110x8

Wide Grip Seated Rows
100x10
110x10
120x10

Dead Lifts
45x16
135x12
185x10
225x8
285x6

Tues-Wens off
Thursday Shoulders

Military Press
75x10
95x10
105x10

Lateral Raises
20x12
25x10
30x10

Shoulder Press Machine
110x10
120x10
130x10

Front Raises
20x10
22.5x10
25x10

Friday Arms with my Dad and Big Ant

Rope push downs super setted with Cable Curls

Close grip Smith
45x12
135x10
155x10
165x8
Seated alt. db curl
25x12
30x10
30x10

Drag curl machine
50x10
60x10
60x10

Dip machine
180x12
250x10
250x10

Saturday Back at Better Bodies

Lat Pull down
50x16
110x12
120x10
130x10

Close Grip Bent Over Rows
65x10
85x10
Drop Set 105x8 85x8 65x11

Seated Rows
100x11
120x10
130x8

Pull Ups
12
8
20 second hold for 4 reps

Dead Lifts
45x15
45x15
135x12
185x12
225x10
285x8

RK

TimK13
09-07-08, 2:45 pm
Ryan

you've come a long way in a short time. Stay focused & balanced. Food,training,school,fun time & sleep. Like Big Ant said on Friday, stay with basic movements that will build that foundation for your future.

RK
09-09-08, 7:58 pm
Thanks for the words old man! every little bit of encourgment helps and i appreciate it.

Sunday Legs
Leg Curls
100x12
120x10
140x8

Leg Extensions
100x15 w/ 5 holds
120x15 w/ 5 holds
140x15 w/ 5 holds
200x8 100x12 50x8 all holds for last part of drop set

Reg Squats
45x20
45x20
135x15
145x12
185x8

Seated Calv Raises
For all of these i did 12 in each direction (toes outward, straight, and inner)
45
70
90
115

Front Squats
135x10
135x10
155x10

RK

RK
09-12-08, 10:30 am
got a couple days to catch up on so here we go!

Arms
Rope Extensions super'd with close grip bicep curl
80x10
90x10
100x10

Skull Crushers
70x12
80x10
90x7

DB hammer curls
25x12
30x10
30x10

Tri extension machine
90x10
100x10
120x8

Wide Grip Bicep Curls
70x10
80x10
90x10

Chest
Incline BB bench
95x12
115x10
135x9

DB Flat Flys
50x10
55x10
60x10

Cable Crossovers
30x10
50x10
60x10

Bench Press Machine
110x12
130x10
140x10

Peck Deck
100x10
110x10
120x8

During this week my left shoulder felt a little tweaked so i did not train shoulders and i started my cycle over with legs today

Legs 7am Friday morning
Front Squats
135x12
155x10
185x8

Reg Squats
135x12
165x8
185x7
185x5

Stiff Legged Dead lifts
45x12
95x12
145x10
185x6

Leg Extensions
100x10 w/ 5 holds
120x10 w/ 5 holds
120x12, 60x14, 30x6 holds

Calv Raises
45x75 yeahhhh buddyyy!

Awesome leg day! thought i was gonna need a bucket a few times but damn are my legs gonna be torn up tomorrow!

RK

DaveK
09-12-08, 4:54 pm
got a couple days to catch up on so here we go!

Arms
Rope Extensions super'd with close grip bicep curl
80x10
90x10
100x10

Skull Crushers
70x12
80x10
90x7

DB hammer curls
25x12
30x10
30x10

Tri extension machine
90x10
100x10
120x8

Wide Grip Bicep Curls
70x10
80x10
90x10

Chest
Incline BB bench
95x12
115x10
135x9

DB Flat Flys
50x10
55x10
60x10

Cable Crossovers
30x10
50x10
60x10

Bench Press Machine
110x12
130x10
140x10

Peck Deck
100x10
110x10
120x8

During this week my left shoulder felt a little tweaked so i did not train shoulders and i started my cycle over with legs today

Legs 7am Friday morning
Front Squats
135x12
155x10
185x8

Reg Squats
135x12
165x8
185x7
185x5

Stiff Legged Dead lifts
45x12
95x12
145x10
185x6

Leg Extensions
100x10 w/ 5 holds
120x10 w/ 5 holds
120x12, 60x14, 30x6 holds

Calv Raises
45x75 yeahhhh buddyyy!

Awesome leg day! thought i was gonna need a bucket a few times but damn are my legs gonna be torn up tomorrow!

RK

Great work Ryan. I did legs today too!

RK
09-15-08, 1:31 pm
Saturday Shoulders
Military Press
45x20
75x12
95x10
115x6

Side Lateral raises
17.5x12
20x10
25x7

Side Shrugs DB
65x20
70x18
80x12

Upright Rows
65x10
95x10
105x10

Reverse shrugs
180x20
190x18
200x16

DB shoulder Press
35x10
40x10
45x8

Was a good day shoulders got really burnt up1
Decided to make some new goals for my self. I want to accomplish these by Halloween so here they are:
Bench-200
Deadlift-350
Squat-245

RK

AK3
09-15-08, 8:43 pm
Saturday Shoulders
Military Press
45x20
75x12
95x10
115x6

Side Lateral raises
17.5x12
20x10
25x7

Side Shrugs DB
65x20
70x18
80x12

Upright Rows
65x10
95x10
105x10

Reverse shrugs
180x20
190x18
200x16

DB shoulder Press
35x10
40x10
45x8

Was a good day shoulders got really burnt up1
Decided to make some new goals for my self. I want to accomplish these by Halloween so here they are:
Bench-200
Deadlift-350
Squat-245

RK

keep pushin for those goals man!! stay hungry!!!

RK
09-20-08, 12:34 am
Chest and Tri's with my dad at better bodies
DB flat bench
30x16
40x14
55x10
60x10
70x8 <---Personal Best

Incline Bench on Smith Machine
135x10
135x10

Flat Bench Fly's
40x12
45x10
50x9

Cable X overs
60x12
75x10
90x10

Close Grip Press on Smith Machine
135x12
165x10
175x10

Over Head tricep extension
40x10
50x10
60x7

Tricep Rope Pulldowns super setted with Dip machine
40x12 //// 165x12
60x10 //// 180x10

Dip Machine Drop Set
210x11
165x6
115x13

Decline Bench
95x10
115x10

Standing Calv raise
75x205
40x205

Excellent work out looking forward to legs tomorrow!

RK
09-21-08, 10:34 pm
Saturday Legs with my Dad in the basement

Leg Curl
25x20
50x15
75x12
95x8

Front Squats
100x12
140x10
140x10

Reg Squats
135x12
185x9
225x4

Leg Extensions
don't remember the weight but
10x5 holds
10x5 holds
drops set 9x6x10x7 holds

Im hating myself right now for doing two sets of calve raises i can barley walk right now "Sunday night"

RK
09-22-08, 4:52 pm
calves not any better today lol gonna take the day off and pick up tomorrow.

TimK13
09-22-08, 10:42 pm
Yeah little man,

glad to see I put a hurtin on you. What doesn't kill ya makes you stronger.
So I guess you got alittle stronger

RK
09-23-08, 12:09 am
Yeah little man,

glad to see I put a hurtin on you. What doesn't kill ya makes you stronger.
So I guess you got alittle stronger

yeah old man i guess u did but pretty soon that little bit stronger is gonna be more than u can handle! woo woo!

Firedrake
09-23-08, 12:22 am
Oh, how nice -- father and son bonding!

That's some good leg work!

'drake

RK
09-24-08, 12:52 pm
Oh, how nice -- father and son bonding!

That's some good leg work!

'drake

thanks man! u know how it is, gotta keep that old man in line haha

AK3
09-24-08, 8:55 pm
yeah..we'll be givin those old guys some competition in a couple of years baby!!

keep up the good work cuz

RK
09-26-08, 12:30 pm
yeah..we'll be givin those old guys some competition in a couple of years baby!!

keep up the good work cuz

you know it! just gotta keep going a little at a time.

RK
09-26-08, 12:42 pm
Wednesday Back and Ab's alone school gym

BB Bent Over Rows
45x20
65x15
85x12
95x10

DB Bent Over Rows
55'sx10
65'sx10
75'sx8

Lat Pull Down
100x12
110x10
120x10
150x8
110x10
150x7

(Both the times i asked two random guys to help me when i start to struggle......both took that as push down as hard as they could the whole time so i really didnt get much out of it lol)

Seated Rows
100x12
120x10
140x7

Decline Bench Crunch's with 25 pound medicine ball
35
35

Reg Crunch's
50
50

Friday Arms and Dead lifts alone in the basement

Wide Grip Curls super'd with Rope Pull Downs
30x15
50x10
60x8
60x7
(The weights always seem so much heavier at home!)

BB Close Grip Curls
45x12
45x10
45x10
55x7

Over Head Tricep Extensions
52.5x10
52.5x10
52.5x10

Dead Lifts oooooo yeahhhh didn't get to do them with back day because people where hoggin the only place in the gym for them.
45x20
135x12
225x8
315x5
345x1 New personal best! haha

RK

RK
09-27-08, 2:19 am
Friday Chest at Better Bodies Alone
No spotter on these so went a lot lighter
Incline DB Press
30x20
45x10
50x8

Flat DB Fly's
35x12
40x10
45x6

Cable Cross Overs
60x15
75x12
90x9

Reg BB Bench Press
95x10
115x10
135x7

Peck Deck Fly's
100x10
120x7
140x5

Decline Bench
65x10
85x10
105x7 dropped to 85x5 dropped to 65x10

Had a little trouble keeping my head in the game tonight but i think that problem shouldnt happen again anytime soon.
RK

RK
09-27-08, 4:12 pm
Saturday Shoulders Basement

Lateral Raises
15x12
15x12
17.5x10

Front Raises
20x12
22.5x10
25x7

Military Press
45x20
65x12
85x8

Upright Rows
45x12
65x10
85x10
95x8

RK

RK
09-29-08, 1:33 pm
Sunday Back w/ my Dad, Basement

Seated Rows
40x15 3 times for a warm up
90x7
90x9
110x6

Chins
12
12
10

Close/Revers Grip Bent Over Rows
115x12
135x10
135x9
185x7

One Arm Bent Over Rows
52.5x12
80x10
90x8 Super Setted with Bent Over Row holds for 5 secs/6 reps

Pull Overs
25x10
25x10

Really sore already this early in the day, gonna be a good one haha
RK

RK
10-01-08, 11:49 am
Wednesday Chest 7am at school gym

BB Bench Press
45x20
135x12
155x8
165x5
185x4

Incline DB Press superd with Incline Flye's
40x10 / 30x10
45x9 / 35x7
50x7 / 40x5

Cable Cross Overs
20x20
40x12
60x10 drop 40x8

Decline Smith Machine Press
135x12
165x10
185x8

Peck Deck Flye's
90x12
120x10
140x8

Felt really damn good today especially with the BB press and peck deck. just gotta keep on rollin through through these workouts. Lookin like Arms tomorrow....peace
RK

RK
10-03-08, 7:56 pm
took thursday off due to an awkward feeling in my left elbow, still bothered me a little today so hopefully the weekend will let it heal.
Friday Arms/Calves with 5 min cardio in begging and end

EZ Bar Close grip curls
25x20
45x15
65x10
85x7 / 65x7 / 45x10

Wide Grip BB Curls
45x15
65x12
85x10

Hammer Curls on Bicep Machine
70x12
90x10
110x8

Close Grip Bench Press on Smith Machine
135x12
185x9
225x6

Skull Crushers
60x10
70x10
80x8

Triceps Machine
90x10
100x5
Really wasn't feeling this machine kinda bugged my elbow so i stopped.

Real good work out for arms, got a really good pump. Post workout i iced my elbow for a little and it feels pretty good right now so im hoping to be back to 100% by monday!

RK

Firedrake
10-03-08, 8:27 pm
Sounds like a great session! Keep grinding it out!

'drake

RK
10-04-08, 8:56 pm
Sat Cardio and Ab's
7:30 mile run on treadmill

Decline Bench Crunches
-x25
-x30
25x17

Hanging Leg Raises
-x15
-x20
-x22

Side Crunch Machine
30x20
30x20
30x25

Rope Pull down Crunches
30x30
70x25
110x21

Crunch Machine
-x50
-x50

8 min mile on treadmill

First time i ran for a long time....damn near killed me haha

RK

Firedrake
10-05-08, 1:42 am
Sat Cardio and Ab's
7:30 mile run on treadmill

*snip*

8 min mile on treadmill

First time i ran for a long time....damn near killed me haha

RK

What doesn't kill you makes you stronger. . . *grin*

The Sun
10-05-08, 4:16 am
I'm on! subed

RK
10-05-08, 6:46 pm
Sunday Legs with roomie

4 min treadmill warm up on steep incline. dropped it to even and did a 7 mph jog for 1 min

Squats
45x20
45x20
135x10
135x10
185x6

Front Squats on Smith Machine
135x10
185x6
205x5 PR

Sumo Dead Lifts
45x20
95x12
135x10
135x9

Leg Extensions
120x10x5 holds
140x10x5 holds
200x5x5 holds
120x8 /// 60x11 /// 30x4 single leg holds /// 30x4 holds

Roomate really impressed me today pushing more weight than me in some exercises, just makin me go bigger on the next set/exercise. Real good workout, gonna be geeked tomorrow!
Thanks for the posts Drake and Sun, can use all the motivation and guidance out there!

RK

blueIMlifter
10-05-08, 8:00 pm
finding a good lifting partner who can really push you is a huge bonus man. make sure ya keep him around if ya can.

nice workouts man. how long have you been lifting serious?

RK
10-05-08, 10:14 pm
finding a good lifting partner who can really push you is a huge bonus man. make sure ya keep him around if ya can.

nice workouts man. how long have you been lifting serious?

Ive been lifting serious for about 7 months now and really liken the results. Not the biggest or strongest guy out there just trying to get done all that i can get done. but yeah my partner is actually my roommate and he's been hitten it hard since the begging of this semester. Thanks for posting, i appreciate it! peace

RK

The Sun
10-06-08, 2:16 am
good legs workout! getting 10 reps on any kind of DL\squats is somewhat kind of a cardio too lol

RK
10-06-08, 9:45 am
good legs workout! getting 10 reps on any kind of DL\squats is somewhat kind of a cardio too lol

yeah dude def gets the blood moving!

RK
10-06-08, 9:50 am
Monday Chest
Beastly day today set three Personal Records

DB Flat Bench
25x20
50x12
65x8
75x6 PR

Cable Cross Overs (these seem heavier at school than at any other gym lol)
60x12
70x10
80x8 PR

Incline BB Bench super setted with Incline DB Flye's
65x12 // 30x10
95x10 // 35x8
135x7

Pec-Dec Flye's
100x12
140x10
180x8 PR

Felt really strong this morning, must have been my bulk meal at olive garden last night ;)

RK

The Sun
10-06-08, 10:41 am
sounds like you had some crazy workout, congrats!

RK
10-07-08, 10:49 pm
Off day today but it was a good one haha. got to love it when u come back to ur apartment after class and there's a UPS man waiten for u. Got inside opened it up and it was from my dad Timk13 :) wouldn't u know it, there's a new can of animal pump and a bucket of real gains! gotta love the supportive parents. Back day tomorrow 730 gonna get geeked! woo woo! peace fella's

Firedrake
10-08-08, 12:58 am
You're lucky, d00d -- I remember my father scolding me every time I wanted some supplement or other piece of weightlifting gear. Even when I was making my own money, he would gripe.

Keep up the work!

'drake

The Sun
10-08-08, 2:52 am
You're lucky, d00d -- I remember my father scolding me every time I wanted some supplement or other piece of weightlifting gear. Even when I was making my own money, he would gripe.

Keep up the work!

'drake

haha same here

RK
10-08-08, 10:11 am
Wednesday Back/traps
3 min treadmill warm up

Reverse Shrugs
200x16
200x18
200x20

Wide Grip Seated Rows
100x12
140x10
160x9

Wide Grip Lat Pull down
110x14
150x10
170x8 (God i love havin a good spotter!)

BB Shrugs
135x20
185x18
225x10

Dead Lifts
45x20
135x12
225x10
275x7

Reverse Close Grip Bent Over Rows
45x18
95x15
145x12
145x7 /// 95x10 /// 45x13

Sitten here with my back havin spasms just tryin to sit straight up haha.......gotta love it!

and yes im extremely lucky to have my supportive family that helps fund my addiction haha.

RK

The Sun
10-08-08, 10:16 am
'why do you need a spotter on lat pulldowns?

great workout man, keep it up!

RK
10-08-08, 11:18 am
'why do you need a spotter on lat pulldowns?

great workout man, keep it up!

If youve never tried it, its great. Just havin someone to get that bar down at the bottom of the movement so u can get a good 2 sec squeeze at the bottom of the movement. Its awesome i get a lot better feeling in my lats. It's just that little extra to tear it up!

RK

The Sun
10-08-08, 11:26 am
aight man, you're the boss 8)
I ain't doing any pulldowns atm, but I'll certainly give it a try when I do.

juan77306
10-08-08, 8:45 pm
whats up bro.. subbed in your journey.. get growing!

RK
10-10-08, 3:06 pm
Thursday Shoulders/Calv/ Abs
Standing Military Press
45x20
65x15
85x12
85x10

Lateral Raises
10x20
15x16
15x16
15xFailure /// 10xFailure

BB Front Raises
35x20
45x18
65x12

Machine Military Press
75x18
125x16
145x12

Calv Raises
90x75

Crunch's/Side Crunch's
50 // side 30 // side 30
50 // 30 // 30
60 // 35 // 35

Finally feel like i got it together with my shoulders, this higher rep low weight has been gettin me really sore compared to what ive been used too doing the heavier weight.
Gym tonight with Timk13 and Big Ant, gonna get destroyed!
RK

The Sun
10-10-08, 3:29 pm
solid session mate, glad you found what works for you.

RK
10-11-08, 12:57 am
Friday Arms with TimK13 and BigAnt
Numbers might be a little skewed was to busy sucking wind or climbing over equipment haha
Overhead Tricep Extension
45x15
60x12
100x7
100x6 (PR by far, never dreamed to go that high haha)

Overhead Rope Extensions
80x10
60x12
70x10

One Arm Tricep Pull Downs
Not sure of weight 10 10 8

Tricep Push Down Machine
60x10
60x8
60x6

Preacher curls
35x15
50x12
65x10
65x10

Incline Hammer Curls
25x10
30x10
30x8

Standing Cable Curls
not sure of weight 12 10 8

Standing Reverse Grip EZ curls
35x10
50x10
35x20

Arms where given out at the end but the Chinese buffet made up for it haha. Big thanks to Ant for havin us over to train! Next time ill bring the camera!

RK
10-12-08, 8:34 pm
Saturday Chest

Tri's where scorched so i ended up not doing much, will hit them hard later this week.

BB Bench
45x25
135x15
135x14
135x13
135x12

One Arm Cable Cross Overs (Felt heavy as anything for the small weight!)
10x10
15x10
20x7 // 6

Incline Flye's
30x16
30x16
30x15

RK

RK
10-12-08, 8:40 pm
Sunday Legs with Timk13

Leg Curls with 30 second rest time
25x20
60x20
70x8
70x8
80x8
80x8
80x8

Leg Extensions
70x20
105x18
155x17
190x15

Walking Lunges
30 pounds per hand // 13-14 lunges
30 pounds per hand // 13-14 lunges

Reg Squats wide stance
135x10
135x8

Power Squats narrow stance 30 sec rest between sets
135x10
135x10
135x10

Gonna be soreeee tomorrow! Trying this new little 30 second technique really pushed the weight a different way for me. Deff gonna incorporated this more into my routine.

RK

The Sun
10-13-08, 5:25 am
that's some intense workous man, congraz for the PR in the arms workout!

blueIMlifter
10-13-08, 11:10 am
love how you dont start out with squats....makes it soooo much harder its ridiculous. keep killin it bro.

juan77306
10-13-08, 5:40 pm
nice volume on the legs!!

RK
10-15-08, 1:11 am
Tuesday Back.....got freakin GEEKED!!!
7:30 mins on the treadmill

Wide Grip Seated Rows
70x20
100x16
160x12
200x5 // 160x6 // 100x8
Super setted this with Reverse Shrugs
200x20
210x20
210x20

Lat Pull Down Close Grip
120x12
150x10
170x7
120x5 all negatives

DB Shrugs
75x16
80x20

Bent Over Rows
45x20
95x15
135x12

Deadlifts
135x14
225x10
285x5

1 Arm DB Rows
80x10
90x10
100x7 PR**

Calv Raises
135x75

Great Session! gonna be feelin it tomorrow

The Sun
10-15-08, 3:51 am
MAN! you hit that 1 arm row PR after all of that? respect.

blueIMlifter
10-15-08, 8:44 am
nice work man. not bad to hit a PR on your very last set of the day after all that stuff!!

RK
10-15-08, 12:01 pm
MAN! you hit that 1 arm row PR after all of that? respect.


nice work man. not bad to hit a PR on your very last set of the day after all that stuff!!

Thanks guys it was really all just determination. Had the fire in me for the past couple weeks and last night just really showed it. Went in to it knowing that I wanted to break my PR. Thanks for the support you'll see more of this coming! peace

RK

The Sun
10-15-08, 3:35 pm
Thanks guys it was really all just determination. Had the fire in me for the past couple weeks and last night just really showed it. Went in to it knowing that I wanted to break my PR. Thanks for the support you'll see more of this coming! peace

RK

no shit man, got your back.

RK
10-16-08, 5:58 pm
Thursday Chest
Incline DB Press Super setted with DB Flyes
25x20 // 25x20
50x12 // 35x12
60x10 // 40x9
65x7 // 45x7

Peck Deck Machine
100x10
140x10
160x10
160x8

BB Bench Press
95x12
145x10
drop set as follows
165x5 // 135x7 // 95x7 // 45x15

Cable Cross Overs
40x12
50x10
60x10

Seated Calv Raises
45x75

RK

The Sun
10-16-08, 6:45 pm
man I hate super-sets, tearing you apart.
strong workout man.

Factory
10-16-08, 7:30 pm
im loving the high-volume workouts, you're goanna get shredded bro as long as your eating clean

RK
10-17-08, 1:43 pm
man I hate super-sets, tearing you apart.
strong workout man.

Yeah they do tear me up but can never duplicate the pump i get from that with anything else. gotta just fight through the pain to get the results


im loving the high-volume workouts, you're goanna get shredded bro as long as your eating clean

Oh im eatin as clean as possible haha people come over my apartment and look at my freezer and fridge and wonder how the hell i can eat all the damn time haha. Thanks for the support i appreciate it!

RK

RK
10-17-08, 1:56 pm
Friday Arms

Standing EZ bar Close Grip Preacher Curls
20x20
50x12
60x10
Drop Set as follows
80x6 // 60x6 // 40x10

Standing BB Curls
45x14
65x10 2 negatives
75x6 3 forced negatives from lifting partner

Incline Bench DB curls
20x10
25x8

Hammer Curls on Preacher Machine
80x10
100x10

Overhead Tricep Extensions
40x12
70x10
80x8

Rope Push Downs
80x12
100x10
120x10

1 Arm Concentration Cable Extensions
30x12
30x10
30x10

Cardio pre-workout 3:30 mins at 7 incline at 4mph walk then 2:30 mins jog at 8mph
post-workout 2:00 mins at 12mph 1:30 min walk at 4mph

Arms got DESTROYED hahaha I'm lovin it finally started seein some major growth in my arms. Legs tomorrow and its gonna be a good one!

RK

Psycho77
10-18-08, 2:17 pm
Pretty solid workout there bro. Page after page of nothing but great progress and PRs. I'm subbed!

Lucky you to be working out with your dad. I couldn't get my dad in the gym. can't even get him to support what im trying to do or achieve.

RK
10-18-08, 3:04 pm
Pretty solid workout there bro. Page after page of nothing but great progress and PRs. I'm subbed!

Lucky you to be working out with your dad. I couldn't get my dad in the gym. can't even get him to support what im trying to do or achieve.

Thanks for the support brother, workin my ass off for that progress!

Yeah i am real lucky to have my dad, i think it was a lot easier to get into a good routine with a Dad that is aiming to compete naturally. But it has worked both ways cause u can be damn sure the old man doesn't want to be shown up by his son hahahaha!

RK

RK
10-18-08, 3:13 pm
Saturday Legs quite possibly the most insane leg session I've ever done1

3:30 warm up on elliptical with 4 resistance

Squats Wide Open Stance
45x20
135x14
185x7
225x5
135x17

Front Squats Closed Forward Stance on Smith Machine
95x12
135x10
185x10
225x5 *PR*

Stiff Legged Dead Lifts
45x20
135x10
135x10

Walking Lunges 10 steps per 1 line, would do one line than grab lighter DB's then go back and so on
50's DB 1 line // 45's DB 1 line // 40's DB 1 line // Body Weight 1 line
50's DB 1 line // 45's DB 1 line // 40's DB 1 line // Body Weight 2 lines
50's DB 1 line // 45's DB 1 line // 40's DB 1 line // Body Weight 3 lines
( was hovering over the trash can after these haha, but thankfully nothing came up.)

Leg Extensions
120x10 then 5 holds
140x15 then 5 holds
Drop Set
200x7 // 140x7 // 100x5 holds for 5 secs each

Best leg day ever! really felt it today and went for everything i had, i know its gonna pay off tomorrow! Bring on the soreness.

RK

The Sun
10-18-08, 4:47 pm
sick lunges man, doing that after a PR on front squats' insane.

good job man, if you can't walk tomorrow you know this workout is beneficial.

Ragnar13
10-18-08, 8:26 pm
Damn strong front squats! And lunges are straight hell!

Keep it up!

Psycho77
10-18-08, 9:58 pm
now thats a leg workout, good work bro!

the walking lunges are a real killer in my opinion. Gives ya an awesome burn.

RK
10-19-08, 2:19 pm
yep legs are really feelin it today, hell to get off the toilet haha!

The Sun
10-19-08, 2:22 pm
yep legs are really feelin it today, hell to get off the toilet haha!

ha, good job :D

RK
10-19-08, 2:25 pm
Sunday Shoulders/Forearms
Cardio 1 mile run

DB Shoulder Press
25x16
50x10
50x10
50x8

Reverse Peck Deck
70x10
80x10
100x8

Seated Military Press
45x20
75x12
95x10
115x5

Forearm Front Curls Super Setted with Reverse Curls
45x10 // 45x10
55x12 // 55x12
65x10 // 65x10

Upright Rows
45x15
65x10
85x7

BB Front Raises
30x10
40x10
50x10

Scorched after this weekend so im gonna take the next 2-3 days off then get back on it! peace

RK

The Sun
10-19-08, 2:33 pm
that's some volume for shoulders, tough shit man.
by scorched you mean you're hell of tired? sorry my English is not that sharp :)

rest is always good for the proceeding.

RK
10-19-08, 2:47 pm
that's some volume for shoulders, tough shit man.
by scorched you mean you're hell of tired? sorry my English is not that sharp :)

rest is always good for the proceeding.

yeah man by scorched i meant my body is just beat up....i love it haha but yeah def lookin forward to some rest days to eat my face off and relax

Psycho77
10-19-08, 9:01 pm
good volume, big number. good job bro.

loiacanoa
10-20-08, 11:39 pm
awesome shoulder workout there man! Nice variety of exercises as well as there placement.

BigAnt
10-20-08, 11:56 pm
RK...Can you be at my house at 9:30am for this Saturday?...It give us time to get our "swole" on with some secret Big Ant style grub! LOL

AK3
10-21-08, 10:00 pm
RK...Can you be at my house at 9:30am for this Saturday?...It give us time to get our "swole" on with some secret Big Ant style grub! LOL

Ant and his swole.

next weekend buddy!!

BigAnt
10-21-08, 10:10 pm
Ant and his swole.

next weekend buddy!!

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

Ak3..how is ball?

You witnessed the "swole" first hand brother!

RK
10-21-08, 11:44 pm
Ant and his swole.

next weekend buddy!!

yeah man lookin forward to it! gonna get geeked!

RK
10-21-08, 11:49 pm
Tuesday Back/Calves Gym was crowded as shit!
Cardio:5 mins on treadmill

Wide Grip Lat Pull Downs
80x20
130x12
140x10
150x7
160x5

Reverse Close Grip Pull Downs
110x12
110x12
130x10

Wide Bar Seated Rows
100x12
120x10
140x9

Close Grip Bent Over Rows
135x10
135x10
135x10

Standing Calv Raises
135x75

Seated Calf Raises
45x50

Chest tomorrow morning hoping to achieve my goal of 200 for 5 reps. Really lookin forward to it!

RK

blueIMlifter
10-22-08, 12:33 am
liking the workouts up in here man. rest up, eat a lot, and smash some PR's tomorrow bro.

The Sun
10-22-08, 5:41 am
awesome back session, BOR's for better back.

RK
10-22-08, 10:29 am
Wednesday Chest 730AM

BB Bench Press
45x20
135x10
200x5(was dissapointed because my partner had to help me) PR
175x7
135x10

Incline DB Press super setted with Incline DB Fly's
50x10 // 30x10
55x10 // 35x8
50x8 // 40x7

Decline BB Bench Press on Smith Machine
135x12
185x10
225x6 PR was proud of this one haha

Cable Cross Overs
40x12
50x10
60x8

Peck Deck Fly's
100x10
120x10
140x7

Awesome work out, got really geeked! Gonna be one sore monster tomorrow haha, lookin like it will be an off day to try and save up a little extra for the ABC on Sat.
RK

Ragnar13
10-22-08, 3:44 pm
Way to blast the chest man! To be able to use 140 on pec dec after all that is pretty intense man!!

The Sun
10-22-08, 6:33 pm
man I wish I get those 200 on bench anytime soon, strong PR mate!

Psycho77
10-22-08, 7:33 pm
Solid workout there bro. You really are going to be a sore monster tom. Good luck in trying to get out of bed.

RK
10-22-08, 8:56 pm
Way to blast the chest man! To be able to use 140 on pec dec after all that is pretty intense man!!

thanks bro! i just felt really strong today and was able to squeeze those reps out!


man I wish I get those 200 on bench anytime soon, strong PR mate!

All things in time man, trust me if you told me last year this time that i would be benching 200 i wouldnt beleive u. hardwork and consistency will take you far!


Solid workout there bro. You really are going to be a sore monster tom. Good luck in trying to get out of bed.

Yeah thats the best test, if u cant push urself up of ur stomach the next morning after chest u know u did it right haha!

thanks everybody for the support i appreciate it!
RK

Factory
10-23-08, 5:05 pm
good ish on chest day man. your really hammering it down.

RK
10-23-08, 9:02 pm
good ish on chest day man. your really hammering it down.

thanks man appreciate it! just doing as much as i can to be the best!

RK

Ragnar13
10-23-08, 10:56 pm
Keep it up bro. I got chest tomorrow morning. So your hard workout showed that other Animals are hitting it hard so I better get off my ass and push it if I want to stay here.

RK
10-25-08, 9:40 pm
Saturday: Arms/Calv/Forearms at the Philly ABC with Big Ant and Scals

Standing Calv Raises
230x75
300x25
300x20

Seated Calv Raises
50x90

Close Grip Bench on Smith Machine
135x10
185x4
155x8
Drop Set
195x4 // 145x6 // 95x9

BB Curls
45x12
65x10
95x6
95x8
95x10

Lying DB Extensions super setted with Incline DB Curls
17.5x12
25x10
30x10

Pushdowns
Dont know the weight cause it was one heavy ass stack but the reps went like this.
10
10
8


Hammer Stregth Preacher
45x12
80x10
80x8

Machine Dips dont remember weight
10
8
8

Hammer Curls
25x10
30x10
Down the Rack
30x7 // 25x8 // 20x10

Forearm Curls Super Setted with behind the back curls
45x10 // 45x10
95x10 // 95x8
145x7 // 145x5
145x6 // 145x5
115x8 // 115x7

I am so fucken scorched! its 835 about to eat my last meal and get some sleep. I am really tired and ready to hit the bed already. Scals and Big Ant really pushed me to go a lot heavyier than i'm used to. Love it! Legs tomorrow back up at school.

RK

Psycho77
10-25-08, 10:52 pm
Solid workout there RK. Big numbers and big volume. Can't beat working out with people who know how to push.

scals
10-26-08, 2:01 am
Bro, it was awesome training with you and Ant today. I'll def hit ya up when I'm home next time to train over by you.

Ragnar13
10-26-08, 12:03 pm
RK, that was one sweet arm workout man. Awesome volume and being pushed always helps!

KiNgKoNgPrOnGeD
10-26-08, 12:08 pm
Hey bro, it was good to meet you yesterday at the ABC, hope to see you again in the future to train and just shoot the shit

RK
10-26-08, 6:12 pm
Hey bro, it was good to meet you yesterday at the ABC, hope to see you again in the future to train and just shoot the shit

Defintley man! I'm planning on coming out to the ABC at the end of the November so i hope u will be out there too. Sick dip's by the way!

RK

RK
10-26-08, 6:24 pm
Sunday Legs

Felt a little slugish on the cardio, still feeling tired from yesterday's session haha! But once i got under that bar it was on this was a fucken awesome leg day for me.

Cardio: 4 mins at 4mph 7 incline // 1 min 7mph jog

Squats Wide Stance
45x20
135x12
185x8
225x5
245x5 PR* 2 down 1 more to go!
135x15

Lying Incline Power Squat Close Stance
200x12
220x10
240x9

Walking Lunges
50'sx16 steps // bodyweight x16 steps
50'sx16 steps // bodyweight x16 steps

Leg Extensions
120x15 then 5 holds for 3 seconds each at top of movement
140x15 then 5 holds for 3 seconds each at top of movement
Drop Set
200x5 // 140x8 // 100x5 holds for 5 seconds each at top of movement

Front Squats on Smith Machine
135x10
185x7
Drop Set
145x5 // 95x7

Gonna be a sore one tomorrow haha.

RK

scals
10-26-08, 6:27 pm
Great leg day RK. You back at school safely?

The Sun
10-26-08, 6:34 pm
Man ! I feel like puking all over just by reading this leg workout, can't imagine how does that feel.
great job !

Firedrake
10-26-08, 6:36 pm
Sunday Legs

*snip*

Gonna be a sore one tomorrow haha.

RK

Those kind of PRs make the soreness worthwhile, Bro!

Keep killin' it!

'drake

Psycho77
10-26-08, 8:14 pm
Solid leg day bro. You killed legs man. Love the soreness.

RK
10-26-08, 9:31 pm
Great leg day RK. You back at school safely?

Yeah man all good just a quick 3 hour drive out west then hit the gym haha


Man ! I feel like puking all over just by reading this leg workout, can't imagine how does that feel.
great job !

Yeah man felt like grabbin the bucket a few times today haha! Especially after the lunges lol! gotta do what you gotta do to get them huge wheels!


Those kind of PRs make the soreness worthwhile, Bro!

Keep killin' it!

'drake

The soreness is ALWAYS worth it! I'm gettin plenty of it after arms at the ABC and legs today.


Solid leg day bro. You killed legs man. Love the soreness.

Thanks man gotta make every minute count in the gym!

I appreciate all the support guys keep hitten it hard!

RK

blueIMlifter
10-26-08, 11:01 pm
have fun walking around the next couple of days!! haha gotta love it.

RK
10-27-08, 10:25 am
have fun walking around the next couple of days!! haha gotta love it.

you know it brother haha!

RK
10-27-08, 10:32 am
Monday Back

Cardio: 3 min jog at 7mph

Wide Grip Bent Over Rows
45x20
95x12
135x10
135x10

Reverse Close Grip Bent Over Rows
135x12
185x9
135x10

Dead Lifts
135x12
225x8
315x5

Pulldowns
110x12
140x10
170x7 PR*

DB Bent Over Rows
80x10
90x8
100x8 PR Felt strong as shit for these.

Seated Rows
100x12
140x10
180x5

Went big on everything, tired my roomate up real fast. Just had the fire in me today to destroy my back and i did a damn good job at it.

RK

Factory
10-27-08, 12:36 pm
good day man. keep it up.

The Sun
10-27-08, 6:17 pm
lol so many rows man, you're a sailor!
strong workout dude, great numbers all over, and yes DB rows are feeling the heaviest shit as far as relating to 1 hand exercise.

Firedrake
10-27-08, 8:28 pm
Monday Back

Cardio: 3 min jog at 7mph

Wide Grip Bent Over Rows
45x20
95x12
135x10
135x10

Reverse Close Grip Bent Over Rows
135x12
185x9
135x10

Dead Lifts
135x12
225x8
315x5

Pulldowns
110x12
140x10
170x7 PR*

DB Bent Over Rows
80x10
90x8
100x8 PR Felt strong as shit for these.

Seated Rows
100x12
140x10
180x5

Went big on everything, tired my roomate up real fast. Just had the fire in me today to destroy my back and i did a damn good job at it.

RK

Gonna have to hire you for my ship, with all that rowing -- you could probably get us going fast enough to water ski all by your lonesome! <grin>

Seriously, that's some really good back work!

'drake

scals
10-27-08, 8:46 pm
Real solid back day brother.

Ragnar13
10-28-08, 8:57 pm
Nice back day bro! Gonna need to get some new shirts if you keep that up!

Psycho77
10-28-08, 9:08 pm
Row, row , row your boat......................awesome back day bro. I feel sorry for your back bro, you just shredded it badly.

KiNgKoNgPrOnGeD
10-28-08, 9:56 pm
Good shit bro, solid back action haha

RK
10-29-08, 12:40 am
7 and a half more hours to go till shoulders.......haha

Firedrake
10-29-08, 1:07 am
7 and a half more hours to go till shoulders.......haha

Have fun with that. Mine are still sore from Sunday . . .

RK
10-29-08, 10:52 am
Wednesday Shoulders/traps/calvs

Seated Military Press
45x20
75x12
95x10
Drop Set
115x4 // 85x5 // 65x7 // 45x10 (the bar felt like my max after that drop set haha!)

Cable Front Shrugs Super Setted with Reverse Shrugs
190x15 // 190x15
200x15 // 200x15
200x30 (no reverse)

Nose Pulls (Thank you Big Ant these really hit the rear delts hard!)
First time doing it so i wasnt sure of the weight
80x12
100x10
130x10

Reveres Pec Deck
80x10
90x9
100x7

Leaning Side Laterals
12'sx12
15'sx10
17.5x8

DB Shoulder Press
40'sx10
45'sx10
50'sx8

BB Front Raises
30x12
40x10
50x10

Standing Calv Raises
75x185

Seated Calv Raises
90x27 // 45x23

Nice ass shoulder work for me, really got a great pump off of it. Tomorrows gonna be a rest day for the gauntlet of training im gonna do this weekend. Arms with Big Ant on Friday, Chest with AK3 and DaveK on sat, then legs on sunday with TimK13 and Jmac21. Gonna get geeked! haha

RK

Psycho77
10-29-08, 11:17 am
thats some serious work there bro!

scals
10-29-08, 11:26 am
Solid day brother, no doubt about it. I gotta start doing those nose pulls too. See a bunch of people doing it.

Ragnar13
10-29-08, 1:42 pm
Solid day hitting the old shoulders man! See your doing those leaning laterals.....got to admit that I love em!

What are nose pulls? Cuz Lord knows my rear delts need some more loving attention!

RK
10-29-08, 2:48 pm
thats some serious work there bro!


Solid day brother, no doubt about it. I gotta start doing those nose pulls too. See a bunch of people doing it.

Thanks guys it was one of my better shoulder days which is always good and im lovin the nose pulls they really are great on focusing into the rear delts.

RK
10-29-08, 2:49 pm
Solid day hitting the old shoulders man! See your doing those leaning laterals.....got to admit that I love em!

What are nose pulls? Cuz Lord knows my rear delts need some more loving attention!

I just attach a T bar to a cable machine that is position all the way at the top. then just take a step back and bring the bar to ur nose keeping ur elbows out to the side.almost like a reverse bench press haha. Try em out this was the first time i did them but i got a very nice pump off of it.

RK

Ragnar13
10-29-08, 11:11 pm
I just attach a T bar to a cable machine that is position all the way at the top. then just take a step back and bring the bar to ur nose keeping ur elbows out to the side.almost like a reverse bench press haha. Try em out this was the first time i did them but i got a very nice pump off of it.

RK

Thanks man.....going to add those. Rears just don't get enough love.

The Sun
10-30-08, 2:20 am
How come I'm the only one to respond about that hell his calves has gone through? MAN that's some high calves volume!! GJ RK

RK
10-30-08, 10:38 am
How come I'm the only one to respond about that hell his calves has gone through? MAN that's some high calves volume!! GJ RK

hahaha thanks man, yeah gotta do what u gotta do to make them babies grow!

The Sun
10-30-08, 11:56 am
hahaha thanks man, yeah gotta do what u gotta do to make them babies grow!

lol it looks like you wanna bury them, fucking murderer !

RK
11-01-08, 9:27 pm
Friday Arms with Potter and Big Ant

Close Grip Bench
135x12
1885x10
225x5 PR
195x4 // 145x6 // 95x10

Skull Crushers
50x10
70x10
80x8

Push downs
120x10
140x6
130x10

Rope Extensions
10x10
10x10

Alternating Bicep Curls
20x12
25x10
35x8
30x10

Seated EZ Bar Curls
50x10
70x8
80x7

Overhead Bicep Curls not sure of weight
x10
x10

Rope Hammer Curls
x10
x7 negatives

DAMNNN my biceps havent gotten this sore in a lonnngggg time! Had a great meal after wards at the Chinese Restaraunt

RK
11-01-08, 10:10 pm
Saturday Chest with Potter

Light cardio jog at 7 speed for 6 mins

Incline BB Press
45x20
95x10
115x10
135x8

Pec Deck flys (Felt a lot lighter at this gym)
130x10
170x10
200x10
220x10

DB Presses (rushed these too much)
50x6
40x10
45x8
50x8

Cable Cross Overs
75x10
75x10
90x8

RK

scals
11-01-08, 10:37 pm
Looking real solid bro. Nice work on that close grip press. That's some heavy weight. Chest day looked beastly too. Got me fired up for mine tomorrow.

Psycho77
11-02-08, 12:20 am
Solid workout there RK. Numbers are way up there. Keep it up.

Factory
11-02-08, 12:23 am
Real heavy pec dec and cable work there man! I bet you had a pump all day

The Sun
11-02-08, 4:41 am
being honest with you RK, incline BB bench looks a bit low for you, 'cuz flat and CG are lot higher, why is that?

good workout none the less.

RK
11-02-08, 12:03 pm
being honest with you RK, incline BB bench looks a bit low for you, 'cuz flat and CG are lot higher, why is that?

good workout none the less.

well i trained shoulders wednesday then arms friday and ive never been a real strong with BB's so it was just one of those things. My front delts where feeling it more than my chest was so i didnt push it. good question though, but all my pressing numbers where down yesterday. but now its time to get ready for some leg work!

RK

RK
11-02-08, 8:23 pm
Sunday Legs with Potter and Timk13

Leg Curls
45x20
45x20
80x12
90x10
100x10

Squats Super Setted with Walking Lunges (ez bar)
135x12 // 65x16 steps
135x10 // 65x16 steps
185x8 // 65x16 steps

Close Stance Power Squats Super Setted with Leg Extensions
205x10 // 70x15 w/ 5 holds
205x10 // 95x15 w/ 5 holds

Power Squat Drop Set
255x6 // 205x8 // 135x10

Leg Extension
120x15 w/ 4 holds for 5 seconds then 1 hold for 10 seconds

Got destroyed today i know all of us will be feelin this workout. We moved at a really rapid pace that constantly had me suckin wind. Gotta love it!

RK

scals
11-02-08, 8:31 pm
Squats and lunges. Crazy stuff bro. Good work.

blueIMlifter
11-02-08, 9:20 pm
moving some weight up in here man!! 225x5 on close grip is some serious shit man. keep on truckin man! how much u weigh these days?

RK
11-02-08, 9:34 pm
Looking real solid bro. Nice work on that close grip press. That's some heavy weight. Chest day looked beastly too. Got me fired up for mine tomorrow.
Yeah bro, gotta keep my weights up so Ant doesn't make me look too bad haha!


Solid workout there RK. Numbers are way up there. Keep it up.
Thanks man! yeah i am getting there little by little.


Real heavy pec dec and cable work there man! I bet you had a pump all day
Yeah i had a sick pump my shoulders were not feelin a 100% but these fly movements really got my chest sore.

RK

RK
11-02-08, 9:42 pm
Squats and lunges. Crazy stuff bro. Good work.
Yeah thats Timk13 stirring shit up to give the legs something new to work with! thanks for the support!


moving some weight up in here man!! 225x5 on close grip is some serious shit man. keep on truckin man! how much u weigh these days?

Well my weight has actually been a big issue but i think i will finally be able to slab on some pounds after havin a good talk with big Ant on friday. right now im sitting at 174 and not too happy about it haha. But my goal is to get up to the 185-190 range by january.....let the feeding begin.

RK

AK3
11-02-08, 11:30 pm
MIA for the wheels session.....will possibly be doing some active rest this week see how it goes then maybe ill be back at it next week. we'll definatley be livin in the gym over your break!

The Sun
11-03-08, 3:21 am
* me vomits.

Factory
11-03-08, 1:43 pm
Squats superset with lunges... I'm looking to check you in to an asylum, you've obviously gone off the deep end. haha keep it up brah

Firedrake
11-04-08, 12:16 am
Sunday Legs with Potter and Timk13

Leg Curls
45x20
45x20
80x12
90x10
100x10

Squats Super Setted with Walking Lunges (ez bar)
135x12 // 65x16 steps
135x10 // 65x16 steps
185x8 // 65x16 steps

Close Stance Power Squats Super Setted with Leg Extensions
205x10 // 70x15 w/ 5 holds
205x10 // 95x15 w/ 5 holds

Power Squat Drop Set
255x6 // 205x8 // 135x10

Leg Extension
120x15 w/ 4 holds for 5 seconds then 1 hold for 10 seconds

Got destroyed today i know all of us will be feelin this workout. We moved at a really rapid pace that constantly had me suckin wind. Gotta love it!

RK

WooHOO! Way to kill it. Good luck getting out of bed in the morning!

RK
11-04-08, 1:20 am
Monday late night back/trap session

Wide Grip Pull downs
100x16
140x10
150x8
170x7

Seated Rows Super Setted with behind the back Shrugs
100x12 // 190x25
140x10 // 200x20
160x9 // 200x15

1 arm DB Rows
80'sx10
90'sx10
90'sx8

Dead Lifts
135x12
225x10
315x3 (Didnt get my wraps in tight enough than after re adjusting them to do more i thought i was gonna need a bucket so i left it as it was.)

DB Side Shrugs
50'sx20
70'sx20

Didnt do as much as i usually do but i really felt like i was handling the higher weight better and getting an amazing squeeze so i let off a little on the sets. Will be interesting how i feel tomorrow!

RK

RK
11-04-08, 1:22 am
* me vomits.


Squats superset with lunges... I'm looking to check you in to an asylum, you've obviously gone off the deep end. haha keep it up brah


WooHOO! Way to kill it. Good luck getting out of bed in the morning!

Thats how i do it fella's! gotta keep mixing it up to make my wheels grow. So basiclly the three of us went for "Lets try to do as much as we can till we spew" Nobody lost it but i came damn near close a couple times! Thanks for the support brothers, just makes me want to go even crazier on the next leg day.

RK

The Sun
11-04-08, 3:01 am
strong back session, deads numbers are going up as I can see.
and good volume on the rest, wild SS's and good 1 arm rows.

Psycho77
11-04-08, 5:30 am
Monday late night back/trap session

Wide Grip Pull downs
100x16
140x10
150x8
170x7

Seated Rows Super Setted with behind the back Shrugs
100x12 // 190x25
140x10 // 200x20
160x9 // 200x15

1 arm DB Rows
80'sx10
90'sx10
90'sx8

Dead Lifts
135x12
225x10
315x3 (Didnt get my wraps in tight enough than after re adjusting them to do more i thought i was gonna need a bucket so i left it as it was.)

DB Side Shrugs
50'sx20
70'sx20

Didnt do as much as i usually do but i really felt like i was handling the higher weight better and getting an amazing squeeze so i let off a little on the sets. Will be interesting how i feel tomorrow!

RK



thats some workout there bro. i'm sure your gonna feel it all tom. keep hitting hard

scals
11-04-08, 9:26 am
Great workout RK. Love doing deads at the end.

Ragnar13
11-04-08, 10:33 am
Nice workout man....should have some intersting soreness come morning! Echoing scals but got to respect the deads at the end!

RK
11-05-08, 10:52 am
yeah i got a really good sore throughout my whole back. Def gonna try a similar workout next week.

RK
11-05-08, 11:07 am
Tuesday Cardio
30 mins on the treadmill, 3.4 miles.......not too bad def got my appetite up lol

Wednesday Shoulders

Military Press
75x12
95x10
Drop Set
115x5 // 95x6 // 75x8 // 45x10

Nose Pulls
100x12
130x10
110x15

Side Laterals
12.5x10/10
Down the rack
15x8/8 // 12.5x10/10 // 10x10/10

Reverse Pec Deck
100x12
120x10
140x7

Upright Rows
75x12
85x10
Drop Set
85x8 // 75x8 // 45x20

BB Front Raises
30x10
40x10
30x10 All negatives

Good morning for me, def gonna get sore off of this one. Love makin the "regular lifters" at the gym stare at me and my lifting partner. As they sit there on their machines and we are just in the corner of the gym hammerin out the reps gettin shit done. i live for this shit! haha

RK

RK
11-05-08, 11:14 am
thats some workout there bro. i'm sure your gonna feel it all tom. keep hitting hard
oh i felt it good, lovin it!


Great workout RK. Love doing deads at the end.
yeah tryin to get my numbers up for the end of january so tryin to do a complete exhaustion before doing them. gonna do the same thing next week.


Nice workout man....should have some intersting soreness come morning! Echoing scals but got to respect the deads at the end!

It is def an interesting sore, nothing to crazy but its just a nice even soreness throughout my whole back.

Thanks for the support guys, helps me get fired up for the next time in the gym.

RK

Firedrake
11-05-08, 8:00 pm
Don'tcha love it when the dust-collectors and egotists are just staring at you? It's like they've never seen someone actually work out before. I don't get the guys who come in and talk all the time. There's one I've actually had to tell to go away, that I wasn't interested in having a conversation about taxation while I'm trying to do rack deads!

scals
11-05-08, 10:02 pm
Nice workout bro. Hit those delts hard.

blueIMlifter
11-06-08, 12:49 am
Good morning for me, def gonna get sore off of this one. Love makin the "regular lifters" at the gym stare at me and my lifting partner. As they sit there on their machines and we are just in the corner of the gym hammerin out the reps gettin shit done. i live for this shit! haha

RK

fucking love the attitude bro. we're definitely a little crazy for loving this shit so much haha. now go eat...time to get HUGE!

Factory
11-06-08, 10:24 am
Reverse Pec Deck
100x12
120x10
140x7

RK

the jealousy is rising in me...
great workout though bro, keep hammering nails

Psycho77
11-06-08, 10:32 am
Good morning for me, def gonna get sore off of this one. Love makin the "regular lifters" at the gym stare at me and my lifting partner. As they sit there on their machines and we are just in the corner of the gym hammerin out the reps gettin shit done. i live for this shit! haha

RK



Love the attitude there bro. Awesome workout, Im glued to your journey bro. Keep hammering hard.

Ragnar13
11-06-08, 12:03 pm
Man, when I lift I am so focused I have no clue what is going on around me, but between sets when I am catching my breath and stretching.......some of the shit you see is appaling!

I hate the dudes that think they accomplished something by simply being at the gym, not working out, but their mere presence will earn them results. What is cool, is that their loittering actually gets me motivated for my next set....kinda like to make sure I am not wasting my time like them/

Your attitude is dead on man! Good luck on todays workout!

RK
11-06-08, 8:37 pm
Don'tcha love it when the dust-collectors and egotists are just staring at you? It's like they've never seen someone actually work out before. I don't get the guys who come in and talk all the time. There's one I've actually had to tell to go away, that I wasn't interested in having a conversation about taxation while I'm trying to do rack deads!

Yeah dude pisses me the fuck off! The worse thing that happend to me was when a TINY dude i mean like maybe 140-150 socken wet tried to give me advice about a chest workout. He noticed that i was only doing 45 DB's on a flat bench and proceeded to tell me how i should focus on heavyier weight.....i just had to stare him in the eye and explain that this was my last of a 15 set chest workout and he needs to go the fuck home! His ignorance still gets me heated just thinking about it!


Nice workout bro. Hit those delts hard.

Yeah they are def my weakest body part so really tryin everything to get them to grow faster.


fucking love the attitude bro. we're definitely a little crazy for loving this shit so much haha. now go eat...time to get HUGE!

What you call crazy i just call extreme dedication haha! and yes i have been eatin my face off tryin to gain 15 pounds by jan 1st


the jealousy is rising in me...
great workout though bro, keep hammering nails

Thanks man its been a long time coming to get my numbers there, one of the scariest exercises for me since about 2 years ago i tried to go to heavy and twisted my neck trying to get a final rep. really messed me up for a good week. thanks for the support!


Love the attitude there bro. Awesome workout, Im glued to your journey bro. Keep hammering hard.

Thanks man i do my best to just stay focused and get shit done, ill make sure ur not disappointing when u stop by my journey.


Man, when I lift I am so focused I have no clue what is going on around me, but between sets when I am catching my breath and stretching.......some of the shit you see is appaling!

I hate the dudes that think they accomplished something by simply being at the gym, not working out, but their mere presence will earn them results. What is cool, is that their loittering actually gets me motivated for my next set....kinda like to make sure I am not wasting my time like them/

Your attitude is dead on man! Good luck on todays workout!

You just described 90% of my school gym brother. im def with u about gettin motivated to almsot shove it in their faces. Nothing better than watching their jaws drop when my little 175 pound frame reps out more than they could handle.

Thanks for the words everyone! its awesome knowing im not the only one with this battle at the gym. Wouldnt it be sweet to have a gym near your house where u could lift with people from the forvm everyday? hahah dream come true! peace

RK

Firedrake
11-06-08, 9:25 pm
What you call crazy i just call extreme dedication haha! and yes i have been eatin my face off tryin to gain 15 pounds by jan 1st

Gee, I need to LOSE another 20 by then -- care to swap? <grin>

'drake

RK
11-07-08, 12:01 pm
Friday Arms/Abs

Seated EZ Bar Curls
35x16
55x12
75x6 // 55x8 // 35x10

Standing Alternating DB Curls
25'sx10/10
27.5'sx8/8
30'sx6/6

Rope Hammer Curls
80x12
100x10
110x9

Standing BB Curls
65x7
45x10 (compltley burned out bi's)

Close Grip Bench
135x12
185x10
225x5 // 135x10

Overhead DB Extensions
60x10
80x10
90x8

Laying EZ bar Skull Crushers
35x10
55x10
65x8

T-bar Push Downs SS with Hanging Leg Raises (all body weight)
80x12 // 15
100x10 // 15
120x8 // 11

Ab Crunch Machine SS with Leaning Side Crunches
-x75 // 25x15/15
-x75 // 45x12/12

Just added Nitro and Uni Liver tablets to my supplement arsenal. I'm sure i will not be disappointed!

RK

Ragnar13
11-07-08, 12:05 pm
Looks like a fantastic workout today RK! Very strong Overhead DB Extensions!

scals
11-07-08, 12:07 pm
Friday arm day. Solid work as usual bro.

Psycho77
11-07-08, 12:25 pm
Solid workout there RK. Strong numbers. You will never be disappointed with NITRO. THe OHDBE are sick.

Factory
11-07-08, 9:51 pm
SMART to add uni-liver, haven't tried nitro yet, lemme know how you like it... solid arm day bro

RK
11-08-08, 8:08 pm
Looks like a fantastic workout today RK! Very strong Overhead DB Extensions!

Thanks man i felt those extensions today!


Friday arm day. Solid work as usual bro.

Thanks man just tryin to get shit done.


Solid workout there RK. Strong numbers. You will never be disappointed with NITRO. THe OHDBE are sick.

thanks a lot man, im hooked on the extensions give me a totally different stretch than the usual tri movements.


SMART to add uni-liver, haven't tried nitro yet, lemme know how you like it... solid arm day bro

Yeah Big Ant turned me onto uni-liver and ive been liken it a lot cept for the damn stink from the canister LOL haha. Thanks for the words.

RK

RK
11-08-08, 8:20 pm
Saturday Legs

1 Legged Laying Power Squat
100x10/10
120x10/10
160x8/8 then 300x10 with both legs close stance

Squats
135x20
155x20
Drop Set
145x20 // 95x10

Stiff Legged Dead lifts
135x10
185x10
225x9

Walking E-Z Bar Lunges
65x16 steps
65x32 steps

Leg Extensions
120x15 with 5 holds
140x15 with 5 holds
200x15 with 5 holds *DAMMMNNNNN haha stood up and legs gave out and had to hobble over to the other machine to hold myself up

Fucken awesome day really felt those high rep squats deep in the mucles. Should give a very good sore for tomorrow. Legs really got pumped felt unreal!

RK

scals
11-08-08, 8:23 pm
Real good work bro. When do you get off for Thanksgiving break? I'm going to be home from the 20th to Dec 1st. Gotta arrange something.

RK
11-09-08, 12:34 am
Real good work bro. When do you get off for Thanksgiving break? I'm going to be home from the 20th to Dec 1st. Gotta arrange something.

ill be home from the 26th to the first then ill be home December 17th to jan 5th we will def have to go hit up better bodies or take a trip down to Ant's gym.

AK3
11-09-08, 12:40 am
20 rep squats lovin it. did i get you hooked??? lol

Psycho77
11-09-08, 1:03 am
Saturday Legs

1 Legged Laying Power Squat
100x10/10
120x10/10
160x8/8 then 300x10 with both legs close stance

Squats
135x20
155x20
Drop Set
145x20 // 95x10

Stiff Legged Dead lifts
135x10
185x10
225x9

Walking E-Z Bar Lunges
65x16 steps
65x32 steps

Leg Extensions
120x15 with 5 holds
140x15 with 5 holds
200x15 with 5 holds *DAMMMNNNNN haha stood up and legs gave out and had to hobble over to the other machine to hold myself up

Fucken awesome day really felt those high rep squats deep in the mucles. Should give a very good sore for tomorrow. Legs really got pumped felt unreal!

RK



Oh yeah, fucken leg workout there bro. Good that you were still able to stand up. Im psyched now to do my legs.

RK
11-09-08, 1:21 am
20 rep squats lovin it. did i get you hooked??? lol

haha yeah man i was lookin to do something different today in it popped into my head, was def a different kind of challenge, had me winded like i just ran a mile! could have gone heavier but decided to hold back a little for the first time, but i am def gonna be doing this again

RK
11-09-08, 1:22 am
Oh yeah, fucken leg workout there bro. Good that you were still able to stand up. Im psyched now to do my legs.

kill it tomorrow man! i will def check out ur log tomorrow and make sure its up too snuff haha!

Psycho77
11-09-08, 1:46 am
kill it tomorrow man! i will def check out ur log tomorrow and make sure its up too snuff haha!



hahahahahaha. leg day is wed man. I hope I don't disappoint you.

Firedrake
11-09-08, 2:49 am
Saturday Legs

*snip*

200x15 with 5 holds *DAMMMNNNNN haha stood up and legs gave out and had to hobble over to the other machine to hold myself up

Fucken awesome day really felt those high rep squats deep in the mucles. Should give a very good sore for tomorrow. Legs really got pumped felt unreal!

RK

You're going to be walking funny for a day or two -- I love sessions like that! Really good work!

The Sun
11-09-08, 3:29 am
oh my, 20 reps squats.
I feel sorry for your legs. job killing it.

RK
11-09-08, 2:45 pm
Sunday Chest
My chest used to be my strong point and now that i finally got my shoulders and arms really going it seems to be lacking. Went for broke today.

DB Press Flat Bench SS with DB Fly's
30'sx12/12 warmup
45'sx10 // 35'sx10
55'sx10 // 45'sx10
65'sx8 // 50'sx6

Cable Crossovers
40x12
50x10
60x10
Drop Set
60x8 // 40x10 // 20x12

Incline DB Press
45'sx10
50'sx10
65'sx8

Pec Deck
120x10
140x8
160x6 // 120x4
100x20

RK

Ragnar13
11-09-08, 2:53 pm
Bro, I just noticed that those are some seriously heavy flyes you got going on....especially if your are suppersetting them!

RESPECT!!

Factory
11-09-08, 3:14 pm
great chest day bro, i bet those cable crossovers really pumped up your chest! looking good bro!

The Sun
11-09-08, 3:31 pm
Bro, I just noticed that those are some seriously heavy flyes you got going on....especially if your are suppersetting them!

RESPECT!!

hell yeah, I'm with you on that.

scals
11-09-08, 7:22 pm
great workout brother. Chest has no choice but to grow from that.

RK
11-09-08, 7:23 pm
Bro, I just noticed that those are some seriously heavy flyes you got going on....especially if your are suppersetting them!

RESPECT!!

Yeah man they have always been a big staple in my chest day, get such a great pump off of them. Got that mostly from training with my old man timk13 haha.


great chest day bro, i bet those cable crossovers really pumped up your chest! looking good bro!

Hells yes they did! That last drop set really set them on fire and it carried out all day.


hell yeah, I'm with you on that.

Thanks man, like i said above i got them from the family and the SS just makes them a totally new monster that really dials in on the chest to get the max pump possible.

RK

RK
11-09-08, 7:24 pm
great workout brother. Chest has no choice but to grow from that.

thats what im prayin for! Really went after it today and it should def pay off. I know it did for legs yesterday it just hit me about 3 hours ago but ill be limping around for quite a while.

RK

RK
11-10-08, 10:23 am
Monday Back/Traps (Made my partner lead today so got a little diff feel to the workout, turned out well)

V-Handle Pull downs (you where right blueIMlifter haha)
100x12
130x10
140x10
150x8

Dead Lifts
45x20
135x12
225x10
315x6

Seated Rows SS with Behind the Back Shrugs
100x12 // 190x25
140x10 // 200x20 then 5 holds
200x7 PR* // 200x15 holds

DB Shrugs
70'sx20
75'sx20

BB Bent Over Rows
95x12
135x9
135x7

*Gonna take the next 3 days off, just light cardio on wednesday

RK

The Sun
11-10-08, 10:34 am
Monday Back/Traps (Made my partner lead today so got a little diff feel to the workout, turned out well)

V-Handle Pull downs (you where right blueIMlifter haha)
100x12
130x10
140x10
150x8

Dead Lifts
45x20
135x12
225x10
315x6

Seated Rows SS with Behind the Back Shrugs
100x12 // 190x25
140x10 // 200x20 then 5 holds
200x7 PR* // 200x15 holds

DB Shrugs
70'sx20
75'sx20

BB Bent Over Rows
95x12
135x9
135x7

*Gonna take the next 3 days off, just light cardio on wednesday

RK

Strong session bro! good kill on them deads and rows on the same workout!

blueIMlifter
11-10-08, 11:31 am
*Gonna take the next 3 days off, just light cardio on wednesday

RK

eat, eat, eat, eat....and then eat some more. then when you're done eating...throw down a shake! get huge bro! enjoy the mini-break and recover so you come back better than ever before.

Firedrake
11-11-08, 12:18 am
N-i-ice work! That superset, in particular. You're going to be seriously sore!

RK
11-11-08, 12:54 am
eat, eat, eat, eat....and then eat some more. then when you're done eating...throw down a shake! get huge bro! enjoy the mini-break and recover so you come back better than ever before.

That's the plan big man! gotta rest up for my arm session with Big Ant and my cousin AK3 on friday. and as for that eating part i took care of that today LOL! ate real clean until my second to last meal i grilled up some BBQ chicken then cut it up and put it in grilled cheese. fucken delicious!


N-i-ice work! That superset, in particular. You're going to be seriously sore!

Thanks man just getting shit done and something came over me for those sets and i really feel like i hit it perfectly.

Psycho77
11-11-08, 1:06 am
Monday Back/Traps (Made my partner lead today so got a little diff feel to the workout, turned out well)

V-Handle Pull downs (you where right blueIMlifter haha)
100x12
130x10
140x10
150x8

Dead Lifts
45x20
135x12
225x10
315x6

Seated Rows SS with Behind the Back Shrugs
100x12 // 190x25
140x10 // 200x20 then 5 holds
200x7 PR* // 200x15 holds

DB Shrugs
70'sx20
75'sx20

BB Bent Over Rows
95x12
135x9
135x7

*Gonna take the next 3 days off, just light cardio on wednesday

RK




you deserve a rest after that one. Good workout bro.

Ragnar13
11-11-08, 1:28 am
That is one brutal f'n workout there bro! Enjoy the rest and the calories!!!

RK
11-11-08, 12:57 pm
you deserve a rest after that one. Good workout bro.

Thanks man i appreciate it.

That is one brutal f'n workout there bro! Enjoy the rest and the calories!!!

oh i am, eatin a turkey sammy with a shake right now and washin it down with some uniliver tab's haha

RK
11-15-08, 1:43 am
Friday Arms with my boy AK3, Big Ant, and the "youngin" Dan

Skull crushers
55x12
75x10
95x9
super setted
Close grip bench EZ bar
85x12
125x10
125x7

Rope Extensions
10x10/10
20x9/10
20x10/10


Tricep Push Downs
130x10
140x6
130x10

Weighted Dips
Bodyweightx10
BWx10
Drop Set 25x6 // BWx10

Standing Barbell Curls
45x12
55x12
65x12
75x10
Drop Set 85x10 // 65x10

Standing DB Hammer Curls
20x12/12
25x10/10
25x10/10

Standing Preacher Curls
55x10
65x10
85x5

Reverse curls
55x10
55x7

DAMN my arms are fucked up! Was a really great time training with these guys! First time i got to train with my cousin AK3 in a long time, really lookin great and when he gets into the swing of things hes gonna be a hardcore force to deal with in college ball! Big Ant was gettin shit done like always, even if he is old enough to be all 3 of our Dad's haha! It was also really cool meeting/training with Dan, incredibly strong dude especially for being around 165 pounds! Great session today and the chinese buffet was kick ass as always haha. Shoulders tomorrow and im hopin to put up some big numbers, really feelin awesome after this mini deload.

RK

Factory
11-15-08, 1:50 am
deloads are the worst, at least your through it, good day here. get er done tomorrow!

RK
11-15-08, 1:57 am
forgot to add in my calv work
Incline Leg Press Calv Extensions
6 plates x75

Donkey Calv Raises
160x50

RK
11-15-08, 3:56 pm
Saturday Shoulders alone in basement
Standing Military Press
45x15
65x12
95x8
95x10
Drop Set 105x6 // 85x8 // 65x7 // 45 x12

Nose Pulls
50x12 All held at nose for 2 seconds
50x12 All held at nose for 2 seconds
50x20

Upright Rows
45x12
65x12
Drop Set 85x10 // 65x8 // 45x12

DB Front Raises ( No rest between sets, did one arm and went right to the next one)
15x12/12
17.5x10/10
Drop Set 20x10/10 // 10x12/12

Reverse Incline Bench Laterals
8.5x12
Drop Set 18.5x10 // 10x10
Drop Set 18.5x10 // 10x10

RK

scals
11-15-08, 4:10 pm
Solid workouts RK. That arm workout seems even more brutal than the one we put ourselves through in Philly. Got no choice but to grow.

AK3
11-15-08, 4:45 pm
im feelin it. bb training kicks my ass!!!! ill stick to my push pull...hahaha. awesome time tho had a great workout.

Psycho77
11-15-08, 6:51 pm
Saturday Shoulders alone in basement
Standing Military Press
45x15
65x12
95x8
95x10
Drop Set 105x6 // 85x8 // 65x7 // 45 x12

Nose Pulls
50x12 All held at nose for 2 seconds
50x12 All held at nose for 2 seconds
50x20

Upright Rows
45x12
65x12
Drop Set 85x10 // 65x8 // 45x12

DB Front Raises ( No rest between sets, did one arm and went right to the next one)
15x12/12
17.5x10/10
Drop Set 20x10/10 // 10x12/12

Reverse Incline Bench Laterals
8.5x12
Drop Set 18.5x10 // 10x10
Drop Set 18.5x10 // 10x10

RK



Great workout there RK.

Ragnar13
11-15-08, 8:09 pm
Nice shoulder blitzing! I hate how the damn front raises burn like a mother!~

blueIMlifter
11-15-08, 11:08 pm
nice workouts man. thats sick that you get to lift with bigant.

you gonna be headin down to the arnold this year?

The Sun
11-16-08, 2:51 am
Great workout there RK.

x2!!!

RK
11-16-08, 10:37 pm
Sunday Legs 8pm
Squats
135x20
165x20
185x20

Stiff Legged Dead Lifts
135x12
185x10
225x7 PR

Front Squats
135x10
185x6
135x9

Close Stance Power Squat Super Setted with Leg Extension
300x8 // 120x10 then 5 holds
220x12 // 140x10 then 5 holds
Drop Set 240x8 - 120x12 // 160x8 - 120x10 - 100x5 holds

Scorched

RK

blueIMlifter
11-17-08, 12:20 am
nice work man! just gotta love those high rep squats. im sure it will be easy to walk the next couple days (sarcasm). haha

The Sun
11-17-08, 1:18 am
Man I'd vomit if I tried this Legs routine.
good job.

scals
11-17-08, 1:19 am
Great job on the high reps RK. Keep up the great work.

Psycho77
11-17-08, 3:49 am
Sunday Legs 8pm
Squats
135x20
165x20
185x20

Stiff Legged Dead Lifts
135x12
185x10
225x7 PR

Front Squats
135x10
185x6
135x9

Close Stance Power Squat Super Setted with Leg Extension
300x8 // 120x10 then 5 holds
220x12 // 140x10 then 5 holds
Drop Set 240x8 - 120x12 // 160x8 - 120x10 - 100x5 holds

Scorched

RK


I like your workouts bro. Its just insane.

RK
11-17-08, 9:58 am
Monday Back
Dead Lifts
135x12
225x10
Drop Set 315x5 // 135x10

Close Grip Bent Over Row
95x12
115x10
115x10

Seated Rows Super Setted with Behind the Back Shrugs
100x12 // 200x25
160x10 // 200x20
Drop Set 200x4 - 140x6 - 120x9 // 200x20

Lat Pull Down
130x10
110x15
110x15

Thanks for all the comments guys ill get around to responding to all of them when end of the semester madness stops raping me.

RK

Psycho77
11-17-08, 10:01 am
Monday Back
Dead Lifts
135x12
225x10
Drop Set 315x5 // 135x10

Close Grip Bent Over Row
95x12
115x10
115x10

Seated Rows Super Setted with Behind the Back Shrugs
100x12 // 200x25
160x10 // 200x20
Drop Set 200x4 - 140x6 - 120x9 // 200x20

Lat Pull Down
130x10
110x15
110x15

Thanks for all the comments guys ill get around to responding to all of them when end of the semester madness stops raping me.

RK

nice back workout bro. enjoy the rape!

scals
11-17-08, 1:32 pm
Some heavy ass pulling early in the morning bro. Good work.

Semester raping lol. I'm in the library right now :)

The Sun
11-17-08, 2:29 pm
crazy, high reps dead...

RK
11-17-08, 3:33 pm
deloads are the worst, at least your through it, good day here. get er done tomorrow!

yeah this one wasnt too bad due to the massive amounts of projects i had due but its over with and now time to hit it harder than ever


Solid workouts RK. That arm workout seems even more brutal than the one we put ourselves through in Philly. Got no choice but to grow.
yeah it was really intense but im happy with the way i got through it.


im feelin it. bb training kicks my ass!!!! ill stick to my push pull...hahaha. awesome time tho had a great workout.
Def gonna hve to hit again soon! strong man at ur house?


Nice shoulder blitzing! I hate how the damn front raises burn like a mother!~
Yeah man i know what ur talken about, my shoulders are def my weakest point and doing this style front raises just completely destroys em.


nice workouts man. thats sick that you get to lift with bigant.

you gonna be headin down to the arnold this year?

Im gonna try to, gotta talk my dad into goin again this year haha. i would really like to but time will tell.

RK
11-17-08, 3:44 pm
nice work man! just gotta love those high rep squats. im sure it will be easy to walk the next couple days (sarcasm). haha
yeah buddy! the soreness is slowly settin in, these high rep squats have really pushed me to a new level, once im done with the cycle i think my numbers are gonna sky rocket.


Man I'd vomit if I tried this Legs routine.
good job.
yeah brother! ive spewed a couple times during leg day, but this program has brought my legs up in a very short time. Combination of DaveK, TimK13, and Big Ant's leg day mixed into one.


Great job on the high reps RK. Keep up the great work.
Thanks man, lookin forward to training with you again soon!


I like your workouts bro. Its just insane.
I appreciate it man, do my best to grow a little at a time, u gonna be headin out to the arnold?


nice back workout bro. enjoy the rape!
oh im enjoyin it alright......haha, nothing like sitten in system analysis class and cruisen the forvm!


Some heavy ass pulling early in the morning bro. Good work.

Semester raping lol. I'm in the library right now :)
730 workouts are my fav, one time of the day that the gym isn't crawling with people. And i hope your enjoying the library as much as i do. last weekend i spent 14 hours in there on one project in 2 days...talk about hell on earth.


crazy, high reps dead...
Yeah dude just tryin to give my lower back a new reason to grow.

Ragnar13
11-17-08, 3:55 pm
Nice leg session the other day man! And today's back session is killer.

RK
11-17-08, 8:14 pm
Nice leg session the other day man! And today's back session is killer.

Thanks man my legs are dead and my back feels like its gonna be a mess tomorrow.

Firedrake
11-17-08, 10:05 pm
Monday Back

Thanks for all the comments guys ill get around to responding to all of them when end of the semester madness stops raping me.

RK

Great looking work, and those of us who've been there understand the end-of-semester crunch!

RK
11-18-08, 1:36 am
Great looking work, and those of us who've been there understand the end-of-semester crunch!

oh i am feeling it alright, nothing like professors that wait till the last couple weeks to cram the rest of the book in.

scals
11-18-08, 1:45 am
730 workouts are my fav, one time of the day that the gym isn't crawling with people. And i hope your enjoying the library as much as i do. last weekend i spent 14 hours in there on one project in 2 days...talk about hell on earth.


Shit, I was in there 6.5 hours today. Sucked. Haven't been in there prob since sophomore year lol.

RK
11-18-08, 8:43 pm
Shit, I was in there 6.5 hours today. Sucked. Haven't been in there prob since sophomore year lol.

haha yeah crunch time blows ass man cant wait for this semester to be over.

RK
11-18-08, 9:18 pm
Tuesday Cardio
10 mins on treadmill
10 mins on bike

Laying Calv Extension
75x200

Seated
50x90

Weight up 7 pounds in 2 weeks, now sitten at 181 after cardio. Feelin good!

RK

Ragnar13
11-18-08, 11:45 pm
Tuesday Cardio
10 mins on treadmill
10 mins on bike

Laying Calv Extension
75x200

Seated
50x90

Weight up 7 pounds in 2 weeks, now sitten at 181 after cardio. Feelin good!

RK


Bro am I reading that right? Your crazy ass did 200 reps???? Holy burning soleus!!!!

RK
11-19-08, 2:36 am
Bro am I reading that right? Your crazy ass did 200 reps???? Holy burning soleus!!!!

hahah whoops good catch there man, but no it should be reversed lol. the most ive ever done was 125 standing calv raises at 135 pounds. but it seems like maybe it wouldnt be a bad idea to try a 200 rep day

Ragnar13
11-19-08, 8:27 am
Shit, ya still did 75 reps....my public educated ass can't count that high in the gym! LOL

Psycho77
11-19-08, 8:33 am
Tuesday Cardio
10 mins on treadmill
10 mins on bike

Laying Calv Extension
75x200

Seated
50x90

Weight up 7 pounds in 2 weeks, now sitten at 181 after cardio. Feelin good!

RK



awesome leg day bro. I like what you did for calves. 200 reps is just f*ckin' up there. I can't do 200 reps.

blueIMlifter
11-19-08, 8:47 am
Weight up 7 pounds in 2 weeks, now sitten at 181 after cardio. Feelin good!

RK

yeah buddy!!! nice work man. keep at it and you'll be at 200 lbs in no time.

RK
11-19-08, 10:36 am
Wednesday Chest 730
Bench Press
45x20
135x12
185x10
Drop Set 195x5 PR* // 145x7 // 95x10

DB Incline Bench Press Super Setted with Incline DB Fly's
55x10 // 35x10
60x8 // 40x8
65x6 // 40x5

Cable Cross Overs (Weight is for one side)
40x15
50x10
Drop Set 60x8 // 30x15

Pec Deck Fly's
120x12
140x10
Drop Set 160x8 // 120x5 // 80x15

Pumped like a tractor tire, was a good day.

The Sun
11-19-08, 10:54 am
awesome job nailing the 195 Bench press PR.
great progress there bro, 2pps on bench is coming in no time.

Factory
11-19-08, 10:59 am
Strong Flyes, and nice drop set bench work. Your a beast.

Ragnar13
11-19-08, 11:23 am
Nice way to crush the chest! Dropset was sweet.

RK
11-19-08, 1:40 pm
Shit, ya still did 75 reps....my public educated ass can't count that high in the gym! LOL
haha thats hilarious, just made me start laughin in the middle of class.


awesome leg day bro. I like what you did for calves. 200 reps is just f*ckin' up there. I can't do 200 reps.
it was 75 reps, just a typo but still it got be a good deep sore.


yeah buddy!!! nice work man. keep at it and you'll be at 200 lbs in no time.

that would be awesome if i could get up that high, right now my goal is to just hit 190 by Jan 1st. My bulk diet is really goin well thanks to some help from my Dad and Big Ant.

RK
11-19-08, 1:51 pm
awesome job nailing the 195 Bench press PR.
great progress there bro, 2pps on bench is coming in no time.
That's another goal of mine for Jan 1st. First rep was rough today but the next 4 i felt really strong. 225 is a big number that i wanted for a long time but have never been strong at BB bench. Only time will tell if i can hit that mark or not.


Strong Flyes, and nice drop set bench work. Your a beast.
Thanks man! tryin to get my numbers up and flyes have really improved my chest and my numbers.


Nice way to crush the chest! Dropset was sweet.
Oh it was sweet alright and damn near killed me! But as the old saying goes "its only at our weakest point do we realize how strong we truly are."