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rocky36
01-07-09, 8:25 pm
whats up everyone ? some of you may remeber me i had a previous journey thread several months ago but didnt keep up with it, so its a new year a new thread.

goals for 09 :
1) get my bodyweigh up to at least 250 with minimal bf
2) bench 405
3) dl and squat 500

current split
m-chest & abs
t- back
w- off
t- shoulders abs
f- arms
sat- legs
sun- off maybe light cardio



Ok so now you know the basics, this weeks split is shaken up a bit and i ended up doing legs tonight ...

squats
warm up 135x15
s1- 225x12 (atg)
s2- 255x10 (atg)
s3- 315x8 (below parralell)
s4- 405x7 (box at parralell)
s5- 455x4 (box agian)

leg press
s1- 485x10
s2- 530x8
s3- 575x6
s4- 600x4

walking lunges with barbell
3 sets all done with 185

leg extensions
3 sets with 225 for 10 reps

leg curls
3 sets of 10 with 145

calve circut
start with bb on back and with toes on a platform about 1 and half inches high
then straight to leg press for toe raises
then back to platform for 20 reps no weight. 45 second rest then repeat


done

rocky36
01-10-09, 12:33 am
a bleek day turned into a bleek workout, didnt get to the gym til about 9pm had to work over today. hopefully next week will be much better


10 min bike to warm up .

bb milatary press
warm up 135x15
s1- 155x10
s2- 175x10
s3- 185x8
s4- 205x5
s5- 205x5

db milatary press
s1- 60x12
s2- 70x10
s3- 80x6
s4- 60x12

upright rows
s1- 135x10
s2- 135x10
s3- 145x8
s4- 145x8

plate raises
2 35lb plates 3 sets of 10

bent over laterall rasies
45lb dbs 3 sets of 10

heavy ab work, then home

rocky36
01-12-09, 10:07 pm
great workout tonight 2 new personal bests

one arm bent over rows with db
s1-80lbx12
s2-120x10
s3-120x10

bb bent rows
s1-225x10
s2-275x8
s3-315x5 pr
s4-275x8

rack pulls
s1-315x10
s2-405x10
s3-495x6
s4-545x3 pr
s5-405x8

pull downs
s1-180x10
s2-210x10
s3-240x8
s4-240x5
s5-180x12

pull over machine
s1-100x10
s2-130x10
s3-130x10

done

rocky36
01-14-09, 7:49 pm
i did shoulders tonight. taking tomorow off then getting back into my normal routine friday with arms

bb milatary press
s1-135x12
s2-165x10
s3-185x8
s4-205x5

db millatary
s1-60x12
s2-70x10
s3-70x10

upright rows
s1-135x10
s2-155x10
s3-165x8

plate raises
2 35lb plates 3x10

shrugs
s1-225x12
s2-315x10
s3-405x10
s4-405x8
s5-225x10

4 way neck machine
50lbs 3x10

rocky36
01-17-09, 12:02 am
arms

bb curl
95x12
135x12
155x10
185x8

ez bar curl

120x10
130x10
145x8

isolation curls
45lbs 3x10

close grip bench
185x10
225x8
255x6
135x12

nosebreakers
95x12
115x10
115x10

straight bar pushdowns
100x12
120x10
120x10

kickbacks
30lbs 2x15

rocky36
01-17-09, 7:01 pm
legs

sqauts
135x20 atg
225x12 atg
315x5 atg
365x8 low box

leg press
450x10
500x10
550x10
600x5

single leg extensions
60x12
80x12
80x10

leg curls
115x12
145x10
145x10

straight leg deads
225x8
225x8
135x15

toe raises on leg press machine
500 3 sets of 12

rocky36
01-19-09, 7:31 pm
chest.. still my shitiest body part

bench
205x10
225x10
245x10
275x3

db press
110x10
110x10
90x12

dips
bodyweight plus 35lbs 2x12
bodyweight only 2x15

db flys supersetted with pec dec
db 60s 3x10
pd 150 3x10

abs

T o m m Y
01-19-09, 7:33 pm
Strong Shit In Here!!

rocky36
01-20-09, 7:49 pm
db bent rows
110x10
120x10
120x10

bb rows
225x12
315x9 pr
315x8
315x5
225x12

neutral grip pull ups
3x15

pull downs wide grip
185x10
200x10
210x10

db pullovers
90x10
100x10
100x10

reverse pec dec
110x12
120x10
100x10

reverse hypers with 45lb plate
3x15

wrist curls
75x12
75x12
75x15

reverse wrist curls
45lbs 3x10

b72
01-20-09, 7:51 pm
Hey, Chieftain. Keep up the work....Disciplene is the key. I think that's the thing I struggle most at just being consistent. Take care.


db bent rows
110x10
120x10
120x10

bb rows
225x12
315x9 pr
315x8
315x5
225x12

neutral grip pull ups
3x15

pull downs wide grip
185x10
200x10
210x10

db pullovers
90x10
100x10
100x10

reverse pec dec
110x12
120x10
100x10

reverse hypers with 45lb plate
3x15

wrist curls
75x12
75x12
75x15

reverse wrist curls
45lbs 3x10

rocky36
01-20-09, 7:54 pm
Hey, Chieftain. Keep up the work....Disciplene is the key. I think that's the thing I struggle most at just being consistent. Take care.


being consistent is a bitch if your just starting out, but after awhile it becomes a habbit, possibly even an addiction. In my case its more of an addiction i think about going to the gym all day long.

rocky36
01-24-09, 7:37 pm
missed thursday and fridays workout so i combined the 2 body parts tonight

milatary bb
135x15
155x12
185x10
205x7 pr

db milatary
70x12
80x10
90x4

upright rows
135x12
155x10
175x8
135x12

bb curl
135x12
155x10
175x8
155x10

ez bar curls
140 3x10

skullcrushers with bb
95x10
115x8
115x8
95x10

v bar pushdowns
80 3x12

kickbacks
35 3x12


note~ the skullcrushers done with the BB seemed a lot harder than the ez bar.. maybe i will stick with the bb for awhile... tomorow will be leg day

rocky36
01-25-09, 7:39 pm
leg day..

squats (all atg)
2 warm up sets with 135

275x8
275x8
275x8
365x3
365x3
225x10
225x7
185x12

leg press
425x12
450x10

single leg curls
70x10
70x10

double leg curls
150x10
140x10

calve circut

done.

rocky36
01-26-09, 6:42 pm
chest

db press
90x12
100x10
110x10
100x10

decline db press
100x10
90x12
70x12

flat bench bb
225x8
195x12
185x12

pec dec
130x10
145x10
145x10

dips
3x12

abs

lost my endurance after the the db presses . so i focused on the pump not the weight

rocky36
01-27-09, 8:13 pm
favorite day :)

pull ups
20lbs+bodyweight x 10
20lbs+bw x 10
bw x 15

deadlift
135,225 warm up
315x10
365x8
405x5
405x4
335x8

bent rows
225x10
275x9
275x7
225x10

narrow grip pull downs
130x12
140x12
140x12

hyper extensions
45lb plate 3x10

wrist curls
70 2x15

reverse wrist curls
bar 3x10

rocky36
01-29-09, 6:36 pm
shoulders

bb milatary
145x12
185x10
205x7
185x10

db milatary
70x10
80x10
80x10

upright rows
145x12
155x10
165x10
135x12

shrugs
315x12
315x12
365x12
365x12

reverse shrugs
225x8
135x15

plate raises with 2 35s
3x12

bent laterall raises
30lb 3x10

4 way neck machine
50lb x10

abs

rocky36
01-30-09, 7:01 pm
Arms

bb curl
135x12
155x10
155x10
135x10

one arm db curl
60 3x10

ez bar curl
140 3x10

bb skullcrushers
115x10
125x8
125x8
115x8

dips
bodyweight + 35lb 2x10
bodyweight + 50lb 1x8
bodyweight 1x20

rope pushdowns
60lb 2x12

kickbacks
30lb 2x14

wrist curls
65lb 3x10

reverse wrist curls
55 2x10

rocky36
01-31-09, 6:13 pm
5 min jump rope and 5 min bike

squats
2 warm up sets with 135

315x4
345x4
345x4
315x4

leg press
535x5
585x5
605x5
605x5

leg curls
130x12
145x10
160x10
160x10
100x15

lunges with db's
40s 2x15

toe raises on leg press
500 3x12

rocky36
02-02-09, 6:46 pm
bench
135 warm up
225x10
275x5
315x2
315x2
225x10

db bench
90x10
100x10
100x8

dips
bodyweight + 45lb 2x15

pec dec
145x10
160x10
160x8
145x10

heavy ab work

rocky36
02-03-09, 7:07 pm
bb bent rows
135 warm up
225x10
315x10 pr
315x7
295x7
225x10

rack pulls
315x12
405x7
495x5
515x3
315x8

1 arm db rows
110 3x10

pull downs wide grip
170x10
180x10
200x8

narrow grip pull downs
160 2x15

hyper-extensions
3x12

rocky36
02-05-09, 6:57 pm
combined the 2 groups so i could take tomorow off, get an extra day of rest in

bb milatary
135 warm up
185x8
205x5
205x5
185x8

reverse grip db milatary presses
40x10
50x10
50x10

latteral raises
30 3x10

plate raises
2 35lb plates 2x12

bb skullcrushers
115x10
135x8
135x8
115x12

straight bar pushdowns
110x12
120x12
120x12

preacher curl with ez bar
65x12
75x12
85x10
65x15

hammer curls supersetted with kickbacks
hc-50lb 3x10
kb-30lb 3x10


didnt go to heavy on anything but got a killer pump, best ive had in awhile

rocky36
02-07-09, 6:51 pm
squats as warm up
135 x20
225 x12

leg press suppersetted with front squats
FS- 185x10
LP- 475x10
FS- 185X10
LP- 500X8
FS- 225X6
LP- 550X6
FS- 135X12
LP- 400X10

Power-runner ( not sure what its really called)
225 on each leg 2x12
275 on each leg 1x10

leg extensions
180x12
150x15
150x15

leg curls
100x15
115x12
145x10
145x10

single leg curl
60x10
40x17

Done.

-the supperset at the start was brutal, my legs were wobbly the rest of the workout and still are :)

rocky36
02-08-09, 7:13 pm
Sunday is typically my off day, but i got bored out of my mind and had nothing to do so i went to the gym and tryed some new things



bench
185x15
185x16
205x12

bench done as 21's ( brutal )
135 2 sets
145 1 set

decline db flys supper setted with decline press
dp- 70x10
df- 45x12
dp- 60x12
df- 45x12
dp-60x10
df-40x12

dips
2 sets til failure

pushups
3 sets til failure


abs. and home

rocky36
02-10-09, 7:26 pm
pull ups
bodyweight 2x10
bodyweight + 25lbs 2x10

bent rows bb
135x15
225x10
225x12
275x10
275x10

db rows
100 3x12

hang cleans
185x10
225x8
225x8

T bar rows (jailhouse style)
200lb on bar 2x12
265 on bar 2x8
285 on bar 1x5
200 on bar 1x10

behind the neck pull downs
180x10
170x12
170x10

normal pull downs
220 2x12

pull over machine
100 2x12
120 2x10
75 1x15 pause reps

rocky36
02-11-09, 6:22 pm
bb milatary
135x12
185x10
225x4 pr
165x8
135x12

db milatary
70x12
90x6 pr
70x12
70x10

upright rows
185x8
165x10
155x10
135x10
115x12
95x15

close grip bb shrugs with pause
225x12
275x12
315x10
275x10
135x20

bent over lateral raises
30lb dbs 2x15

normal lateral raises
20lb dbs 2x15

abs

rocky36
02-13-09, 6:52 pm
v grip tricep pushdowns
100x12
110x10
120x10

rope push downs
60x12
50x10

bb skulls
95x12
115x10
125x8
115x8
95x12

preacher curls with ez bar
70x12 (inside grip)
90x10 (inside grip)
105x8 (inside grip)
105x6 (outside grip)
90x8 (outside grip)
70x10 (outside grip)

dips
bodyweight x 15
bodyweight + 25lb 2 sets of 10
bodyweight x 15

bb curl
95x15
115x12
135x10
115x12
95x15

reverse bb curls
85x12
95x10
85x12

wrist curls
65lbs 3x10

reverse wrist curls
bar 3x10

rocky36
02-14-09, 6:39 pm
db lunges and back squats for warm up light weight high reps

hack squat
100, 145, for warm up
225x15
275x12
315x10
335x8 pr
200x15

front squat (quads already burning like hell)
135x12
185x8
185x6
135x10

single leg extensions
50x12
60x12
60x12

double leg extensions (really slow reps)'
120x10
100x10

leg curls
115x12
145x10
160x10
130x12
115x12

single leg curls
60x10
50x10
40x12

walking db lunges (lunged to the wall and then back as one set)
40lb db's 1 set
30lb dbs 1 set

rocky36
02-16-09, 8:26 pm
bench press
135 warm up
185x12
225x10
245x7
225x10
225x10

incline db press
70s x 12
70x10
70x10
70x10

dips with 45lb
2 sets of 12
1 set of 10
1 set of 8

chest flys with db
40lbx12
45x10
45x10

pushups
2 sets til failure

a lot of ab work

rocky36
02-17-09, 7:09 pm
wide grip pull downs
150 warm up
200x12
230x12
255x10
255x10
255x8

bb bent rows
135x20ish
225x12
285x10
285x10
265x12
225x12

seated rows with narrow grip attachment
140x12
180x10
180x10

db row
90x12
100x10
90x12

rack pulls
315x12
405x10
495x4
475x6
405x10
315x15

db pullovers
90lb x 12
100x10
70x15

rocky36
02-17-09, 7:14 pm
the first week of march i will be maxing out to see where my numbers stand in correlation to my goals. Next week i will be doing a lot of 3x3 and 5x5 on most of the movements and im combining shoulders and arms into one day this week and next to get a little extra rest in.

rocky36
02-19-09, 9:16 pm
bb milatary
95,135 warm up
165x12
185x10
205x6
205x6
185x8

db milatary
80x12
80x10

upright rows
135x12
155x10
165x8
155x10

shrugs
315x15
405x12
405x12
405x10
315x12

close grip bench
135x12
185x10
205x8

bb skulls
115x12
135x10
135x10

straight bar pushdowns
120x12
120x12

dips
bodyweight + 45. 2 sets of 10
bodyweight + 35 1 set of 10
bodyweight 1 set til faliure. ( about 25ish)

kickbacks
30 2x12
20 2x15

rocky36
02-21-09, 8:53 pm
squats
95,135,185 warm up
225x12 atg
315x7 deep
405x3 Parallel
425x3 box
405x3 box
225x10atg

leg press
500x10
600x6
650x4
600x5
500x10

straight leg deads off a platform
95 for stretch
135x12
165x10
185x8
135x12

leg curls
115x12
130x10
115x12
90x15

calve circut

walking db lunges
35 lb db lunged across gym 3 times

rocky36
02-23-09, 7:33 pm
dips
bodyweight x 20
bw + 50lb x 12
bw + 60lb x 10
bw + 60lb x 10

db press
90x10
110x6
120x3
120x3
90x8

incline db
80x8
90x5
90x5
90x5
80x8

incline flys
60x10
70x7
70x7
50x15

bb bench (21s)
155
135
115
115

pec dec
130x10
145x10
145x10
130x15

rocky36
02-24-09, 10:32 pm
wide grip pull ups
50 reps. it took several sets to get there :|

bb rows
225x12
275x8
295x6
295x6
275x8
225x10

db rows
120x6
120x6
130x5
130x5
100x12

deadlift
225x15
315x8
365x4
405x3
365x5
225x8

good mornings (mainly for a nice stretch)
95x10
115x10
115x10

pull dows
200x12
200x12
200x10

db pull over (mainly for a nice stretch again)
60 3x10

wrist curls
65 2x15

reverse wrist curls
bar 3x10

rocky36
02-26-09, 7:18 pm
bb milatary
155x10
185x8
205x6
205x6
185x10
155x12

latteral raises
25x12
30x10
35x10

modified upright db row (seen evan doing it in a video liked how looked so i tryed it,and liked it)
25x12 just getting use to the movement
30x10
30x10
30x10

bent rear delt raises
35x12
40x10
40x10

bb curl
135x10
155x8
155x8

standing ez bar curl
100x12
150x8
150x8
100x10

hammer curls db
60x12
60x12
60x10

wrist curls
55x12
55x12
55x12

reverse wrist curls
bar 2x15

rocky36
02-27-09, 7:42 pm
squats
135x20 warm up
225x10 warm up
315x7
405x2
405x2
425x2
385x3
315x8

front squat supersetted with hack squat
fs 135x10
hs 200x10
fs 135x10
hs 245x8
fs 135x5
hs 245x5

single leg extension
60x10
60x10
70x10

double leg extension
140x20

calve circut

NJC_Manhattan
02-27-09, 8:01 pm
Lookin good man

rocky36
02-27-09, 8:29 pm
thanks bro

rocky36
03-01-09, 7:45 pm
bench bb
135,185,225 warm up
275x2
315x1
325x1
335x1 pr
225x10

db bench
90x10
100x8

drop set db bench
120x5 100x6 90x6
110x6 100x5 90x5

pec dec
115x12
145x10
145x10

abs

Note~i felt i could have maybe done 340-345 but having no spotter i didnt want to risk anything.

rocky36
03-03-09, 8:52 pm
deadlift
135,225 warm up
315x5
365x4
405x1
425x1
445x1
365x5
315x8

straight leg deads of a 6 inch box
135x10
185x8
225x5
185x8

good mornings
135 2x10

wide grip pull downs
200x10
240x8
230x8

1 arm db rows
110x10
120x8
110x10

rocky36
03-03-09, 8:53 pm
not very pleased with the 445, early last fall i could do that for a good 3 reps so its going to be something im going to focus a lot more on.

rocky36
03-05-09, 9:57 pm
milatary
135x15
185x7
185x7
185x7
185x7

db milatary
80x10
80x10
70x10

upright rows
155x10
155x10
155x10

modified upright row with dbs
35x10
35x10
30x10

bb skulls
115x12
135x10
135x10
115x10

dips
bodyweight+45 2x10
bodyweight+35 1x12

pushdowns, v bar attachment
100x10
110x8
110x8

overhead rope extensions suppersetted with kickbacks
RE:45x12
KB:25x12
RE:45x10
KB:25x12
RE:45x10
KB:25x10

rocky36
03-07-09, 5:46 pm
i was planning on doing legs today so ...
squats
135 warm up
225 warm up...back started getting tight its still sore from deadlifts on tuesday
275x8 .. back got really tight so i decided to back off and do something else

chest
bench
135 warm up
225x8
255x6
275x4
295x2
135x15

db incline
90x8
110x6
120x3
120x3
50x15

bb incline
155x8
175x6
185x4
205x2
135x13

dips
bw+25lb 8 reps
bw+35lb 6 reps
bw+45lb 4 reps
bw+70lb 1 rep 1 negitive. shit was heavy lol
bw 16 reps


cardio
jog .25 mile,jump rope for 2 minutes, jog .25 mile, jump rope 2 minutes, walk.5 mile

rocky36
03-07-09, 5:48 pm
also starting today im going to be doing routine 5 for 3-4 weeks to switch things up, then depending on the gains i see and overall improvements i make i may or may not stay with it for an additional 3-4 weeks. We'll see

rocky36
03-09-09, 7:38 pm
squats
135 warm up, 225 warm up
365x8
405x6
455x4 box at parralell
475x2 box
315x19

leg press
400x10
450x8
475x6
500x4
525x2
400x14

extensions
200x8
240x6
250x4
280x2
130x16

toe raises on leg press
500 4x12


315x19 was a bitch, it really puts things into perspective after watching the squat off in the cage with 405..

rocky36
03-10-09, 8:18 pm
deadlifts
135,225 warm up
365x8
385x6
405x4
425x2
225x18

bb shrugs
405x8
455x6
455x4
475x2
275x17

upright rows
155x8
165x6
170x4
175x2
115x15

db side latteral raisies
30 3x10
20 1x15

toe raises
400 4x15

rocky36
03-12-09, 7:29 pm
behind the neck pull downs
150x8
165x6
175x4
185x2
125x17

front lat pull down
170x8
190x6
205x4
225x2
155x17

bb rows
275x8
315x6
325x4
335x2
185x14

bb curls
155x8
165x6
170x4
175x2
95x20

seated alternating db curls
50x8
60x6
60x4
60x4
40x12

preacher curl
70x8
75x6
80x4
90x2
50x12

calve raises
185 2x12
225 2x12
135 1xalot lol

rocky36
03-13-09, 7:14 pm
bb bench
135,185 warm up
235x8
255x6
275x4
295x2

bb incline
165x8
185x6
195x4
210x2
115x17

db incline
80x8
90x6
110x3
110x2
45x22

dips
bw+35, 8 reps
bw+45, 6 reps
bw+60, 4 reps
bw+70, 2 reps
bw+10, 16 reps

bb skulls
115x8
135x6
140x4
145x2
65x17

straight bar pushdowns
70x8
90x6
95x4
105x2
50x19

abs

rocky36
03-16-09, 7:06 pm
squats
135,225,315 warm up
385x8
405x6
455x4
485x2 box
315x21

leg press
495x8
545x6
585x4
605x2
300x14

leg extensions
200x8
235x6
250x4
275x2
120x14

leg curls
130x8
145x6
160x4
175x2
80x15

toe raises
225x10
225x10
185x10
135x12
135x15

rocky36
03-17-09, 6:22 pm
deadlifts
135,225 warmup
315x8
265x5
315x5
315x5

shrugs
365x8
405x6
455x4
485x2
500x2
225x12

standing milatary
135x12
165x8
185x4
205x2
115x12

latteral raises db
40 3x10

front raises with 2 35lb plates
2x12


~didnt go to heavy on deads trying to give my back a little rest after doing heavy deads for the past 5 weeks

rocky36
03-18-09, 6:39 pm
lifted today since its the warmest day of the week, why not use the heat to get a good sweat in ? lol but anyways...

bent rows
135 warm up
225x12
275x8
315x5
315x3
275x5
225x8

lat pull downs
180x12
220x8
240x5
250x3
160x16

close grip pull dowsn
140x8
150x6
170x5
130x12

bb curls
135x10
145x8
155x6
155x5
95x12

db curls
60x8
60x8
60x5
45x12

db preacher
35x10
40x8
40x6
30x12

wrist curls
55 3x12

toe raises
225x12
225x12
245x10
135x20

rocky36
03-18-09, 6:40 pm
This will be my last week doing routine 5 going back to my old split next week..maybe

rocky36
03-20-09, 8:39 pm
db bench
60s warm up
90x8
90x6
110x4
120x2
50x18

bb incline
165x8
185x6
195x4
205x2
115x18

bb bench
225x8
245x5

dips
bw +25lb 10 reps
bw+45 2x8

bb skulls
115x10
135x7
135x7
115x10

straight bar pushdown
100x15
100x12
110x8
110x8

wrist curls and reverse wrist curls to finish

rocky36
03-21-09, 8:18 pm
squats
135 warm up
185+70lb chains, 10 reps
225+chains, 8 reps
240+chains, 2 sets, 5 reps
185+chains, 10 reps

walking bb lunges
135, 10 lunges per leg
145, 10 per leg
95, 20 per leg

leg extensions
175x10
200x7
200x7
175x10

single leg extension
75x12

toe raises on leg press machine
500x12
500x12
545x10

donkey calve press
120 3x10

rocky36
03-24-09, 6:28 pm
chin ups
3x15

rack pulls
135,225,315 warm up
405x7
495x3
495x3
545x1
405x8

db rows
120 3x8
110 1x12
90 1x15

t bar rows (jailhouse style)
200 on bar, 12 reps
245 on bar, 10 reps
285 on bar, 8 reps
315 on bar, 5 reps
245 on bar, 10 reps

db pullovers
80x12
90x12
90x12
80x12

reverse pec dec
115x12
130x8
130x8
90x15

rocky36
03-25-09, 6:39 pm
military press
bar,95 warm up
135x15
155x12
185x8
185x7
205x3

upright row
145x12
155x10
165x8
165x8
135x15

rear delt raises laying on an incline bench
30x10
30x10
20x12
20x12

side delt raises
35x10
35x10
30x10

shrugs pause reps
225x12
315x8
315x8
225x12

abs

rocky36
03-26-09, 10:52 pm
trained back agian. :| my ass is just about dead right now lol, had a buddy that wanted to go lift and since its been awhile since we hit the gym together i said ok and damn im really feelin it now..

bodywieght pull ups
3x8

bent bb rows
225x10
275x8
285x6
315x5
185x16

front lat pull down
180x10
200x8
200x6
210x6

db rows
110x10
110x8
120x6
80x12

t bar rows
5 pies x 8
6 pies x 7
5 pies x 8
3 pies x 15

straight leg deads
155x12
165x10
145x10

toe raises on leg press machine, single leg
220x12
240x12
240x12


taking tomorw and saturday off maybe sunday, depends on how bad im itchin to get back in the gym..

rocky36
03-29-09, 6:04 pm
i tryed to keep busy today so i wouldnt feel the urge to go lift, but it didnt work so i went and did chest and bis, since i went today im taking tomorow off.

bench
135,185 warm up
225x10
245x8
275x6
315x1
255x7

incline bb bench
185x8
205x6
215x4
215x4
185x8

burn out set on bench
155x30

dips
bodyweight x 10
bw + 45 2 sets 8 reps
bodyweight x 15

bb curl
135x12
155x10
155x8
135x10
135x10

seated alt. db curl
60 2x10
50 1x10

hammer curl
70x12
70x10
60x10

ez bar preacher curls
60x15
60x15
50x20

reverse wrist curls
bar 3x12

BeastCook
03-29-09, 11:37 pm
hell yeah keep it up

BeastCook
03-30-09, 6:40 pm
whats up everyone ? some of you may remeber me i had a previous journey thread several months ago but didnt keep up with it, so its a new year a new thread.

goals for 09 :
1) get my bodyweigh up to at least 250 with minimal bf
2) bench 405
3) dl and squat 500

current split
m-chest & abs
t- back
w- off
t- shoulders abs
f- arms
sat- legs
sun- off maybe light cardio



Ok so now you know the basics, this weeks split is shaken up a bit and i ended up doing legs tonight ...

squats
warm up 135x15
s1- 225x12 (atg)
s2- 255x10 (atg)
s3- 315x8 (below parralell)
s4- 405x7 (box at parralell)
s5- 455x4 (box agian)

leg press
s1- 485x10
s2- 530x8
s3- 575x6
s4- 600x4

walking lunges with barbell
3 sets all done with 185

leg extensions
3 sets with 225 for 10 reps

leg curls
3 sets of 10 with 145

calve circut
start with bb on back and with toes on a platform about 1 and half inches high
then straight to leg press for toe raises
then back to platform for 20 reps no weight. 45 second rest then repeat


done

youl surpass all those goals! trust me.

rocky36
03-31-09, 8:08 pm
youl surpass all those goals! trust me.

well thats the plan ! lol

anyways legs were tonight

squats
135,225 warm up
335x15
335x12
315x12

hack squat
200x10
225x10
225x10
225x10

single leg extensions
90x10
110x10
110x10
50x20

leg curl
130x12
145x10
160x8
130x12
100x16

donkey calf press
3x20 (not sure how much weight was used)

rocky36
04-01-09, 8:05 pm
shoulders

milatary
95,135 warm up
185x10
205x8
225x5 pr
225x2
185x8

Grappler
100 on bar 10 reps
125x8
125x8

upright rows
155 3x10

trap bar shrugs
3pps 3x10

db side latteral raises suppersetted with db front raises
side 25x12
front 30x12
side 25x12
front 30x10
side 25x12
front 25x12
side 25x10
front 25x12


abs

rocky36
04-03-09, 12:04 am
bb curls
bar, 95 wamr up
135x12
155x10
155x10
115x15

db curl
60x12
60x10
50x10

db preachers suppersetted with straight bar pushdowsn
preachers 35x12 3 sets
pushdowns 110x12 4 sets

rope curls suppersetted with dips
curls 60x12 3 sets
dips bodyweight+45lb 3 sets 12 reps

db kickbacks
35x10
30x12
30x12
25x15

wrist curls
75x12 2 sets
65x12 1 set

reverse wrist curls
55x10 3 sets

rocky36
04-05-09, 12:23 am
did back today, had a real shitty work out, tired as hell before i went and never got a fire goin it seemed.

pull ups
50 reps

narrow grip pulldowns
160 3x12

reverse grip rows
225x8
255x8
255x5
225x8

db rows
100x10
110x10
120x5
80x15

pullover machine
140 3x12

hyper-extenstions
45lb plate 3x12
just bodyweight 20 reps

rocky36
04-05-09, 7:22 pm
much better work out tonight than last nights bullshit. i was going to go monday but it was a nice day and tomorow is going to be much colder and i hate lifting in the cold so i went today.

bench
135,225 warm up
245x12
265x8
265x4
275x2

db flyes
60x12
70x8
70x8
60x10

dips
bodyweight + 35lb 3x12
bodyweight only 2x20


chest was pretty pumped at this point so i finished it off and got as much blood in my chest as possible with another set of bench with only 135 about 15 reps followed by 20 pushups. then hit abs and went home

rocky36
04-06-09, 8:32 pm
ok so i wasnt planing on going today. infact i probably shouldnt have. but i got bored lol

squats
135 warm up
185+70lb chains 12 reps
225+chains 2 sets 10 reps
245+chains 1 set 5 reps
275+chains 1x1
205 no chains 12 reps

front squat
185 2x10

leg press narrow stance
475x10
500x8
525x6
400x15

leg exenstions suppersetted with leg curls
LE- 170x12
LC- 125X12
LE- 170X12
LC- 135X12
LE- 150X12
LC- 135X12

LC- 100X15

donkey calve press
stack 2x12
half stack 1x20

rocky36
04-09-09, 10:47 pm
shoulders

milatary press
135 warm up
185x10
195x8
205x5
225x3
185x8

upright rows
135x12
155x10
155x10
135x10

db side latteral raises
40 3x12

shrugs
315x12
405x8
405x8
405x8
405x8

rear delt raises dbs
35 2x10
30 2x12

wrist curls
95 3x12

reverse wrist curls
55 2x12
45 1x12

rocky36
04-10-09, 10:31 pm
Today was a good day. I got my shipment of Animal Nitro, Uni-liver, Pak, Shock therapy, Storm and some Animal straps. On top of that joy i had a good arm work out. Its amazing how your mood can effect performance.


dips
bodyweight 20 reps
BW+45, 10 reps
BW+70, 2 sets, 8 reps each
bodyweight, 20 reps

BB skulls
115x12
135x10
145x8
145x8
135x10

straight bar pushdowns
110x12
130x10
130x10
135x8

BB curls
135x12
145x10
155x10
155x10
135x10

Standing EZ bar curls (narrow grip)
120x10
120x10
120x10
90x15

db preacher
40lb 2x10
50lb 1x8
35lb 1x15

calve circut, and abs to finish up.

rocky36
04-11-09, 7:27 pm
doing back when your bis are sore kinda sucks but oh well

bb rows
225x10
225x10
275x10
275x10
225x10

deadlift
135,225 warm up
315x5
385x5
385x5
385x3
315x7
225x12

front lat pull downs, wider grip than normal
180x12
200x10
200x10
200x10
180x10

straight bar pullovers
70 3x12

db rows slow reps with long stretch at bottom
60 3x12

reverse hyper-extensions
3x15

BeastCook
04-11-09, 10:57 pm
Today was a good day. I got my shipment of Animal Nitro, Uni-liver, Pak, Shock therapy, Storm and some Animal straps. On top of that joy i had a good arm work out. Its amazing how your mood can effect performance.


dips
bodyweight 20 reps
BW+45, 10 reps
BW+70, 2 sets, 8 reps each
bodyweight, 20 reps

BB skulls
115x12
135x10
145x8
145x8
135x10

straight bar pushdowns
110x12
130x10
130x10
135x8

BB curls
135x12
145x10
155x10
155x10
135x10

Standing EZ bar curls (narrow grip)
120x10
120x10
120x10
90x15

db preacher
40lb 2x10
50lb 1x8
35lb 1x15

calve circut, and abs to finish up.

dam thats alot of weight for skull crushers, you must have some HUGE ASS ARMS

rocky36
04-12-09, 12:23 am
dam thats alot of weight for skull crushers, you must have some HUGE ASS ARMS

I wouldn't call them huge but thanks for the props bro !

rocky36
04-13-09, 7:21 pm
chest was today, didnt really have a set plan of attack i just kinda went from thing to thing in no particular order, but i did do at least 4 sets of everything. it was more like a modified circut, but i rested for a solid minute between sets. seemed to work well my chest is pretty sore right now. but anyways

started off with flat bench
135 warm up
225x10
255x7

bb incline bench
135x12
185x10

flat bench again
255x7

incline again
205x5
205x6

flat bench
225x10

flat db bench
90x12
90x12

flat bb bench
185x15

db bench
90x10
70x15

incline flys
50x12
60x8
60x8
50x10

pec dec
160 3x8

push ups
2x20


random workout, but i got a nice pump so im not complaining

rocky36
04-14-09, 7:52 pm
light leg extensions and curls to warm up

squat
135 warm up
225x10
315x8

box squat
365x12
385x10
405x10
405x10
405x8

walking bb lunges
135, 3 sets 10 reps each leg

leg extensions
200x12
250x8
250x8
200x12

leg curls
135x12
160x10
160x10
115x15

donkey calve press
3x12

single leg calve press on leg press machine
225, 2x12

rocky36
04-14-09, 7:52 pm
oh and my chest is sore as hell so the randomness worked imagine that lol

rocky36
04-16-09, 8:58 pm
seated milatary
135x12
155x10

db milatary
70s 2x12
90s 1x3
70s 2x10

modified upright row
75x10
85x10
85x10
75x10

db flys goin down the rack not sure on the reps just went til i couldnt
50x?
40x?
30x?
20x?
15x?

shrugs bb
315x15
365x10
365x10
365x10

trap bar shrugs pause reps
225x15
225x15

dips
bodyweight til faliure

push ups

rocky36
04-17-09, 9:44 pm
bb curls
bar,95 wamr up
145x10
145x10
145x10
115x15

db hammer curls
70x10
70x10
60x10
45x15

close grip bench,, havnt done this in awhile...
135x12
185x10
205x8
205x8
185x10

ez curl bar nosebreakers
80x12
95x10
95x10
95x10
95x10

v bar pushdowns
90x10
90x12
90x12
70x16

single arm overhead tricep extensions with db
30x12
20x15
15x20

Mizzarler
04-17-09, 9:48 pm
good work in here rock...heavy compound movements...i like...esp those squats! keep it up man!

rocky36
04-17-09, 9:55 pm
good work in here rock...heavy compound movements...i like...esp those squats! keep it up man!

thanks bro, im tryin to build some solid mass right now

rocky36
04-18-09, 6:53 pm
legs.. again .. fuck im not gonna be able to walk

did a bunch of wamr up stuff since my partner was 30 minutes late ...

box squats
315x12
365x10
405x8
425x6
315x23 .. ouch..

bb lunges
145 2 sets 10 reps per leg
95 1 set 12 reps per leg

leg extensions
175x12
185x10
150x15
95x20

leg curl
145x12
145x12
100x10
50x20

bb clave press
225 3x12

rocky36
04-18-09, 6:55 pm
next week im only going to lift tuesday and thursday, possibly legs sunday if they feel up to par, we'll see

rocky36
04-20-09, 8:24 pm
ok so i didnt have to work today so i went, and i dont work wed. so ill go then and just take tuesday, thursday, and friday off. Hit chest and shoulders and abs tonight, pretty good workout, got the veins to pop in my chest and shoulders it was nice :)

flat bb bench
bar,135 warm up
225 3x10

bb milatary
bar,95, 135 warm up
185x10
205x8
205x6
185x8
135x12

incline bb bench
135x15
185x8
185x8
185x8
135x15

flat db press
90 3x12

incline db flys
50 3x12

dips
2 sets to failure

db latteral raises
35 2x12
30 2x12

db front delt raises
30 3x15

standing milatary press burn out set.
95x23

heavy incline sit ups, hanging leg raises, ab roller, and crunches for the abs

rocky36
04-22-09, 6:12 pm
bb bent rows
135 warm up
225x12
245x10
245x10
245x10
185x20

1 arm db rows
110x10
130x8
130x8
130x5
80x12

rack pulls
315x12
405x8
495x3
495x3
405x5
315x10

narrow grip lat pulldown
stack 3x10

bb nosebreakers, cg bench
95x12
115x10
135x8
145x5
185x12 (cgb)
205x8 (cgb)
185x10 (cgb)
95x10 nosebreakers again
barx25

tricep pushdowns with v bar atachment
100x10
120x10
120x10
90x15

1 arm db extensions behind the neck
20x12
25x10
20x12

wrist curls
95x10
95x10
barx20
barx20



no more lifting til sunday :( tis a sad moment haha

BeastCook
04-22-09, 8:56 pm
bb bent rows
135 warm up
225x12
245x10
245x10
245x10
185x20

1 arm db rows
110x10
130x8
130x8
130x5
80x12

rack pulls
315x12
405x8
495x3
495x3
405x5
315x10

narrow grip lat pulldown
stack 3x10

bb nosebreakers, cg bench
95x12
115x10
135x8
145x5
185x12 (cgb)
205x8 (cgb)
185x10 (cgb)
95x10 nosebreakers again
barx25

tricep pushdowns with v bar atachment
100x10
120x10
120x10
90x15

1 arm db extensions behind the neck
20x12
25x10
20x12

wrist curls
95x10
95x10
barx20
barx20



no more lifting til sunday :( tis a sad moment haha

Fucking man!!! 245x10 barbell row?!!?!? You fucking BEAST! keep it up i wanna see 300x5 soon

rocky36
04-22-09, 10:27 pm
its been done before my brother :)

rocky36
04-26-09, 7:48 pm
squats
135x12
225x10

leg press...
100x10
200x20
300x30
400x40
500x26

single leg extensions
60x12
60x12
60x10

calve press on leg press machine
400 3 sets of 15


after reading the thread on the century leg press i decided to give it a shot and damn that shit is sick. if anyone could get all the way up to 1000x100 i would like to meet them. its a hell of a shock to your legs

rocky36
04-27-09, 9:34 pm
bench
135 warm up
225x10
255x8
275x5
315x2
315x1
275x5
225x9
185x12
135x14

db flyes
60x8
50x12
40x14
35x12
30x10

dips
2 sets to failure

bb curls
95x12
135x10
135x10
135x10
95x10

db concentration curls
40 3x12

preacher curls db
30 3x15

rocky36
04-28-09, 10:21 pm
neutral grip pull ups
3x12

rocky36
04-28-09, 10:32 pm
neutral grip pull ups
3x12

t bar rows
200 on bar 12 reps
250 on bar 10 reps
275 on bar 8 reps
300 on bar 5 reps 2 sets
200 on bar 12 reps
100 on bar 20 reps

something new i tried.. i had a incline bench set up on a low incline got behind it layed down on it backwards and did db rows .. trying to hit the back from a new angle.. couldnt use much weight but it felt good but anyways i did 30lb dbs 2 sets of 12 and 50lb dbs 2 sets of 8

back to normal db rows
90 3x12

db pull overs
70 3x15

rear delt raises with dbs
45 3x12

wrist curls and abs to finsih

rocky36
04-29-09, 7:43 pm
Alright well first of all, my upper back and lats are sore as hell wich is great because i havnt been sore in awhile its nice. Did shoulders and calves tonight..

milatary press
135x12
185x10
185x10
185x10
155x12

db arnold presses
50x12
50x12
40x12
40x12

front delt raises with dbs
35lb dbs 3x12

ox row (thats what im going to call them from now on) did em with the ez curl bar, im still tryin to figure out the best way to do em for me dumbells, barbells, ez bar...
65x12
70x10
70x10

behind the back bb shrugs
185x12
185x12
185x10
135x15

db shrugs
100 3x10

heavy calve presses and some ab work to finish

rocky36
05-01-09, 7:12 pm
sick pump tonight im diggin shock therapy a lot....

close grip bench
165x12
185x10
205x10
225x7
225x7
185x10
135x12

bb skullcrushers
115x12
135x8
135x8
115x10
95x15

tricep pushdowns with v bar
65x12
75x12
75x12
75x10

single arm behind the head db extensions
25x12
30x10
30x10
25x10

bb curls
115x12
135x10
135x10
145x10

db hammer curls
60 3x12

isolation curls db
35x12
35x10
35x10

rope curls
60 3x12

wrist curls
65 3x10

reverse wrist curls
bar 3x10

rocky36
05-02-09, 6:40 pm
squats
135,185 warm up
225x10 atg
315x20 box
405x10 box
455x5 box
500x1 box
315x20 box
225x10 atg

hack squats
185x12
225x10
225x10
185x10

leg curls
160x12
160x10
160x10
130x12

straight leg deads off a box
155x12
185x10
185x10
135x12

db lunges
45lb dbs 10 lunges each leg 3 total sets

donkey calve press
3x15

abs

BeastCook
05-02-09, 6:56 pm
squats
135,185 warm up
225x10 atg
315x20 box
405x10 box
455x5 box
500x1 box
315x20 box
225x10 atg

hack squats
185x12
225x10
225x10
185x10

leg curls
160x12
160x10
160x10
130x12

straight leg deads off a box
155x12
185x10
185x10
135x12

db lunges
45lb dbs 10 lunges each leg 3 total sets

donkey calve press
3x15

abs

heavy numbers right there for the squats rocky! good shit!

rocky36
05-02-09, 7:33 pm
thanks bro i can feel a 500lb squat soon, the box is helping a lot

rocky36
05-04-09, 10:40 pm
db flat bench
50s,70s warm up
90x10
110x8
110x8
110x8
90x10

flat bb bench with bands
205+bands 3x10

incline db flys
50s 3x10

dips
2 sets til failure

push ups
3 sets til failure

cardio

rocky36
05-05-09, 5:40 pm
bb rows
135 warm up
225x10
275x8
315x8
325x5 pr
315x7

db row
120 3x8

pull ups
2 sets til failure ~ only about 8-9 reps lol

front lat pull down
220x8
230x8
230x8
200x12

good mornings
135x10
185x8
185x8

rear delt raises db (laying on an incline bench)
35s 3x10

db pull overs
90 3x10

shrugs
335x12
425x8
425x8
475x6
475x4
335x10

rocky36
05-06-09, 7:51 pm
traps and rear delts are sore from yesterday but i went anyways. I plan on taking tomorow and friday off then hitting legs saturday and another rest day sunday...

military press
135 warm up
185x10
205x8
205x8
165x12

arnold presses with dbs
45s 3x10

db front raises
35s 3x10

upright rows
135x12
145x10
145x10
135x12

heavy ab work and heavy calve stuff to finish

rocky36
05-06-09, 11:18 pm
ive been in low places before and ive been put on my ass before. But it always hurts just as bad no matter how many times we go through it. I just lost the love of my life tonight, she cant even tell me why shes leaving. this shit sucks

rocky36
05-08-09, 9:18 pm
traps and rear delts are sore from yesterday but i went anyways. I plan on taking tomorow and friday off then hitting legs saturday and another rest day sunday...

military press
135 warm up
185x10
205x8
205x8
165x12

arnold presses with dbs
45s 3x10

db front raises
35s 3x10

upright rows
135x12
145x10
145x10
135x12

heavy ab work and heavy calve stuff to finish

i forgot to mention i did 3 sets of the "grappler press" started with 70 ended with 115

rocky36
05-08-09, 9:23 pm
close grip bench
135x15
185x12
205x10
225x8
225x8

bb nosebreakers
95x12
115x10
135x6
135x5
95x12

rope push downs supper-setted with behind the head single arm db extensions
RPD-70x10 3 sets
DBE-35x10 3 sets

dips supper-setted with bb curls
Dips 3x12
Curls 95,115,135,145. all sets of 10

seated alt. db curls
50x10
50x10
60x8
45x12

db preacher curl
45x10
40x10
40x10
30x10

rocky36
05-10-09, 5:39 pm
squats all atg
135 warm up
185x12
225x10
275x7
315x2
185x10

power runner thing
200 each leg 12 reps per leg
230 each leg 10 reps per leg
235 each leg 8 reps per leg
250 each leg 5 reps per leg

single leg extionsions
120x8
100x10
100x10
100x10

straight leg deads off a platform
135x12
155x10
165x8
135x12

single leg curls
70x8
60x12

double leg curls
130x8
130x8

rocky36
05-11-09, 9:37 pm
bb bench
135 warn up
225x8
275x5
315x3
335x1
350x1 pr
245x6
225x8

db flys
60x10
60x10
60x8
50x15

weighted dips
45 2x12
25 1x15

pec dec holds.
100 for 10 seconds 3 times
75 for 30 seconds

abs

rocky36
05-12-09, 7:04 pm
started my cut yesterday, im not going on a long one maybe just a month i was starting to get a little extra fat so im cutting back my carbs and adding a few extra minutes of cardio

rocky36
05-12-09, 7:09 pm
pull ups
2x15

front lat pull down
200x12
240x8
240x8
240x6
220x10

bent bb row (short pause at top and bottom)
185x12
225x8
275x8
225x8
185x8

db row
110x10
120x8
120x8
110x12

machine pull overs
150 3x10

seated rows narrow grip (slow reps with pause)
160 3x10

narrow grip pulldowns (slow reps stretch at top)
140 2x15

jump rope and abs then home

rocky36
05-14-09, 5:41 pm
military
95,135 warm up
185x8
205x8
205x8
205x8

grappler
90 on bar 2x10
135 on bar 2x7

upright row
135x10
155x10
155x10
135x10

trap bar shurgs
225 2x12
345 2x8

latteral db raises
40s 3x10

front plate raises
2 35lb plates 3x10

rear delt raises db
45 3x10

heavy calf work and reverse wrist curls to finish the lifting part, then some light cardio

rocky36
05-15-09, 8:57 pm
everything was done with a super set ...

bb curls and cg bench
curls 135x10, 135x10, 145x10, 145x10
cgb 185x12, 225x8, 225x8, 225x8

standing db curls with behing the neck single arm db extensions
curls 60x10, 60x9, 60x8, 50x12
extensions 35x10, 35x8, 35x8, 30x8

standing ez bar curl (narrow grip) and tricep pushdowns
curls 120x8, 100x8, 100x8, 100x7
pushdowns 85x10, 95x8, 100x8, 100x8

db preacher curls with chair dips... arms were just about fried at this point
curls 30x10, 30x10, 30x10
dips 15, 15, 15

wrist curls
55 3x10

walk .5 mile, jog .5 mile

rocky36
05-16-09, 8:14 pm
arms are sore as hell and my shoulders are still feelin it as well.. but thats a good thing right ? :)

deep squats
225 2x15

box squats
315x12
405x8
405x8
315x12

hack squats
225x10
255x8
275x6
225x10

leg curls
160x8
160x8
160x8
145x8
115x15

leg extensions supperset with straight leg deads
extensions- stack 3x10
sl deads- 205 3x8, 135x15

calve presses on leg press machine
400 4x12

abs

rocky36
05-18-09, 8:14 pm
bb bench
135,225 warm up
275x8
275x8

db bench
90x10
120x5
120x5
90x10
90x9

wegihted dips
35lb x 12
45lb x 10
70lb x 5
70lb x 5
no weight x 15

21's on flat bb bench
155
135
135

pec dec
160 3x10

calves, and abs to wrap up

rocky36
05-19-09, 6:25 pm
bent bb rows
135,225 warm up
315 2x8

deads
135,225 warm up
315x10
385x7
385x6
315x10

db rows
120x8
140x8
150x6 pr
150x5
110x8

behind the neck pull downs
180x10
200x8
200x8
180x10

db pullovers
80 3x12

good mornings
155 2x10
135 2x10
95 1x15

reverse hypers
3x10

wrist curls and reverse wrist curls to finsh

rocky36
05-22-09, 8:52 pm
standing milatary
135
225x6
225x8
235x8

seated milatary
185x10
185x10
185x8

latteral db raises
40x10
50x8
50x8
40x10

upright rows
95
135x10
165x8
185x7 pr
185x6
95x10

front db raises
45x10
50x8
50x8
45x10

3-4 minute water break .. then some bis
alternating standing db curls
25 warm up
45x12
50x10
50x10
50x10

hammer curls db
50x12
50x10
45x10
45x10

ez bar preacher curls (wide grip)
70x10
65x10
60x10
60x10

close grip bench.. getting tired now
185x10
205x6 .. :|
185x9
185x8

skulls bb
95 3x10

rope pushdowns
75 3x12

arms were hurtin and felt the pump starting to go away so i finished my sets of pushdowns with lighter weight and called it a day

rocky36
05-23-09, 4:40 pm
leg press
200
300
400x10
500x8
550x5
575x3
575x3

front squats
135
185x10
205x5
205x5

dumbell lunges
60s 3 sets of 10 on each leg

leg curls
160x10
160x8
145x10
145x7
100x15

leg extensions
200x10
stack x 8
stack+15 x 6
225x10

calve circut

rocky36
05-25-09, 8:37 pm
incline bench
135 warm up
185x10
225 4x5
245 1x3

flat bench with 70lbs of chains
185+chains 2x8
225 and chains 1x5

db bench
90s 3x10

dips
3x15

grappler press
100 on bar 2x8
75 on bar 2x12

db flys
40s 3x12

abs

rocky36
05-26-09, 11:24 pm
bent bb rows
225x10
285x8
315x5
315x5
225x10

db row
140x8
150x5
150x5
135x7
125x6
110x8
110x8

behidn the neck pulldown
190x10
200x8
200x8
180x10

reverse pec dec
100 3x10

seated rows, close grip attachment, long slow reps focused on stretch at bottom and squezing hard at the top
165 3x10

db pullover
90x10
80x12
70x14
60x15

rocky36
05-28-09, 8:59 pm
seated bb milatary
185 3x10

seated db milatary
70 3x12

modified upright row (ox row)
95x12
95x10
95x10

db shrugs
120 2x15

behind the back bb shrugs
185 3x10

trap bar shurgs pause reps
200 2x15

bent rear delt raises
45 3x12

front db raises
40 3x10

standing milatary (cool down set/extra pump)
95x20

rocky36
05-29-09, 8:27 pm
bb curl
bar, 55, 95 warm up
135x10
155x10
155x8
155x8

standing db curls
60s 3x8

seated concentration curls
40x12
50x8
50x6
40x10

wide grip ez bar curls
100 3x10

bb skulls
bar, 95 warm up
135 3x8

straight bar pushdown
100 3x12

kick backs
25 3x15

wrist curls
65x8
55x10
barx12

cardio

rocky36
05-31-09, 5:33 pm
ok so legs were yesterday had a decent workout not great just average but heres how it went down

squats all done atg
135, 185 warm up
225x12
245x10
275x7
315x5
315x3
265x8

leg extensions
180x10
200x10
200x10
200x10

sraight leg deads off a box
135x12
165x10
185x10
185x10

leg curls
145 3x12

donkey calf press not sure of the weight
3 sets 15 reps

abs to finish



~getting a dvd/cd player installed in my truck sometime this week, how bad ass would it be to watch some of the animal training videos on the way to the gym ?! talk about a kick in the ass :), oh and i got my girl back, and i got a raise at work... i love summer lol

rocky36
06-02-09, 9:14 pm
missed the gym last night but the extra day of rest was probably needed so im not stressing over it to much. hit back and tris tonight

bb row
135, 225 warm up
315x6
315x6
325x4
325x3
225x12

db row 4 sets left side only 3 on the right (trying to bring my left lat up)
140x8
130x8
120x8
110x10

front lat pull down
stack 3x12

close grip bench
135 warm up
185x10
205x8
225x7
225x7
155x15

straight bar pushdown
140 3x10

rope pushdown
90 2x12
80x12

behind the neck db extensions
35 3x10


finished up installing the dvd player today :) now i just gotta figure out a way to ground the parking break wire so i can watch it while in motion ,, hmmm

T o m m Y
06-02-09, 9:23 pm
strong shit in here!
good work bro

rocky36
06-02-09, 9:31 pm
thanks man ive been seeing a lot of progress lately, espcially in size even tho im on a cut right now im blowing up in muscle and loosing fat!

T o m m Y
06-02-09, 9:35 pm
thanks man ive been seeing a lot of progress lately, espcially in size even tho im on a cut right now im blowing up in muscle and loosing fat!

yeah thats awsome,lucky man
whats your diet like?

rocky36
06-02-09, 9:54 pm
ahh well it just depends on the day but a general guidline would be like this

8 am - 6 eggs, 4 whole, 2 egg whites.. cup of oats, 70 gram protein shake, animal pak
10 am - banana, low fat yogurt with strawberrys
noon - 4-6 oz of lean meat (usally chicken) little bit of rice or other carb source, 3 uni livers
3 pm- 50 gram protien shake, granola bar, yogurt
5pm- salad with 4 oz chicken, milk
7ish (pwo) 60 gram protein shake with 3 raw eggs added
830-9 pm- 8 oz lean meat, steak preferably but sometimes i do fish
1130 pm - can of tuna, milk, 4 uni liver tablets

thats generally what it looks like on a lifting day, on a off day i take out the pwo shake and maybe one of the small meals just depends on how the food suply is looking for the rest of the week and how im feeling. I eat chipotle about once a week and a wendys spicy chicken (no mayo) twice a week. i hate eating the same thing day after day and as long as im still loosing fat i dont mind a bad meal here or there since im not deiting for a show or anything, hell after this week ill prolly end the diet and go back to clean bulk idk. just depends i suppose

rocky36
06-04-09, 7:38 pm
db bench
90x12
110 3x8

weighted dips
35lbs x 12
45lbs 2 sets 10 reps
25lbs x 16

incline flys
45 4x12

grappler
75 on bar 2x12
90 on bar 2x8

bb curl
135x10
155x8
155x8
135x10

db hammer curls
65 3x10

db preacher
45 2x8
30 2x15

wrist curls
55 3x10

rocky36
06-06-09, 5:40 pm
light squats and leg curls to warm up

leg extension
100 2x15 more warm up

leg press..
100x10
200x20
300x30
400x40
500x7 full, 7 half
500x4 full, 2 half
250x20

single leg extension
100x10
80x12
75x12

leg curls
145x12
145x12

single leg curls
70x10
60x12
50x15

hip flexor machine
50 3x10 each leg

calve presses on leg press machine
450 3x12

abs

rocky36
06-08-09, 8:37 pm
flat bench
135 warm up
225x8
285x5
285x5
225x10

incline bb bench
135 warm up
185x8
205x8
205x8
155x12
135x15

db bench
100s 3x10

dips
4x15

modified cable cross over... had to use my imagination to rig this thing. wasnt the best but it worked
4x8

db flys supper setted with db pull over
flys - 50 3x10
pull overs - 60 3x12

pump set on bench
135x20

cardio

rocky36
06-09-09, 8:29 pm
bb row
135 225 warm up
275x8
315x6
330x4
335x2
255x10

db row
110 4x10

seated rows close grip
stack 3x8

close grip pull downs long stretch and hold
120 3x10

rubber band pulls
3x10

good mornings
135x12
185x6
185x6
115x15

reverse hypers
2x20

rocky36
06-10-09, 8:09 pm
bb milatary
95 135 warm up
225x8
235x6
240x3
245x2
135x12

upright rows
135x12
185x8
185x8
155x8
135x10

side latteral raises
45x10
40x10
35x12
30x12
25x15

front plate raises
45x12
two 35s x 8
35s x 8
45x10

shrugs slow reps
255x15
255x15
255x12
225x17


thats all didnt do a lot but i wasnt even planning on lifting today but i did so it was more of a circut kinda day i didnt rest very much at all between sets, taking tomorow off i might do abs or some kinda cardio but that don't count in my book as a workout lol

T o m m Y
06-10-09, 8:11 pm
Very strong pressing dude,were they seated or standing?

rocky36
06-10-09, 8:18 pm
seated, and thank you

rocky36
06-12-09, 8:35 pm
standing alt. dumbell curls
25,35,45 warm up
60 2x10
45 2x15

db preachers
35x12
40x10
40x10
35x10

bb curl
135x10
135x10
115x10
95x12

hammer curls
50s 3x12

dips
2x15

bb skulls
95x12
115x10
135x8
135x8
115x10

cg bench
185 2x10

straight bar pushdowns
100 3x10

behind the neck db extensions
35 3x10

wrist curls
55 3x10

reverse wrist curls
bar 3x10

rocky36
06-14-09, 8:38 pm
bb bench.. (feet off the ground and legs up in a crunch postion isolating the chest more so than normal, slow reps, going down to the neck instead of sternum for bigger ROM)
bar,135 warm up
225x10
215x10
205x10
185x10
175x9
155x8
145x8
135x8
115x10
95x12

decline bb bench (same as above)
155x8
135x10
115x10

decline db flys
45 3x10
40 1x10

dips
3x10

pushups
2 sets til failure

great pump, not much weight was moved but i was really focusing on the ROM and trying to isolate the chest as much as possible and keep the shoulders and tris out of it

rocky36
06-15-09, 9:53 pm
didnt plan on lifting today, but i got talked into goin with a friend. so anyways it was back day, great workout, Im kinda salty about not getting a pwo shake or meal in right away but i had shit to do.

BB rows
135 225 warm up
315x6
315x5
285x8
275x8
225x10

db rows
130 2x10
120 2x10

front lat pull downs
stack + 40lb db --- 2x8
stack + 25lb db --- 2x10
dropset, starting with stack and 25lb db, going all the way down to 70lbs, not sure of reps

seated close grip rows, slow reps long stretch
120 3x10

db pullovers
80 3x12

shrugs
315x10
405x10
455x8
225x15

calves

calve presses with barbell on back, toes on a elevated surface
235 3x10

single leg calve presses on leg press machine
300 3x10

rocky36
06-17-09, 8:30 pm
bb milatary seated
135, warm up
185x10
225x8
225x8
235x6
135x15

seated db milatary
90x9
90x8
70x12
70x12

bb up right rows
135x10
145x10
155x8
135x10

rear delt db raise
35s 2x12
30s 2x12

a lot of ab work to finish, well not a lot, but more than normal

rocky36
06-18-09, 8:35 pm
5 minute jump rope, 5 minute bike to get blood flowin

bb deep squats atg
135 warm up
225x10
255x8
275x5
275x5
295x2

leg press narrow stance
400x10
500x8
500x8
525x6

standing leg curl
60x12
70x10
70x10
60x10

laying leg curl
130 2x12

single leg extensions
85 2x10

double leg ex.
stack X 10
stack and 30lb db, 8 reps
stack + 30lbs, 8 reps, 2 holds

calve press on leg press machine
500x12
570x10
535x10
500x10

rocky36
06-20-09, 5:09 pm
bb bench
bar, 135 warm up
225x10
255x8
255x7
255x6
225x9
205x10

db incline
70s 2x10
60s 2x12

incline db flys
50x8
45x10
40x10
40x10

bb curls
bar 95 warm up
115x12
135x10 felt like i was cheating to much so i dropped it down
115x12
115x12

db iso curls
45x10
45x10
40x10
dropset, 40,30,25,15

ez bar preacher curls
95x10
85x10
75x10
drop set, 75,65,40,25

rope pushdowns, suppersetted with single arm db extensions behind the head
RP-65x12, 60x12, 50x10, 50x10
Ext.-30x10, 25x10, 15x15

jog .5 mile, walk.5 mile, stadium running, stretching and done

chest part of the workout was kinda dull, didnt move a ton of weight, got a decent pump i suppose, the bis and tris was good, again not a lot of weight but a little higher volume and a really nice pump... also i need to get a tan this casper look isnt cutting it right now lol

rocky36
06-22-09, 8:17 pm
pull ups
3x8

t bar rows
100 on bar for warm up
145x12
190x12
235x8
280x6
280x6

db rows
120, 3x10
80, 1x15

bb row
205x10
225x8
225x8
135x15

fron lat pull downs
stack, 2x10
stack+30lb db, 2x8

db pull overs
70x10
70x10
60x10
60x10

rocky36
06-23-09, 8:08 pm
box squats, box at parralell
135, 225 warm up
315x10
365x10
405x8
425x8
425x8
445x6
315x21

single leg extensions
100, 3x10

single leg leg press (first time doing it, didnt like it prolly wont do it agian)
200 3x8

standing leg curls
70 2x10
60 2x10

donkey calve presses
3x12

rocky36
06-25-09, 8:49 pm
db milatary
20,40,60 warm up
90x8
90x8
70x12
70x12

rear delt raises
45x10
45x10
40x10
40x10

upright rows
135x10
145x10
155x8
135x10

behind the back bb shrugs
135x15
185x10
205x10
185x10

trap bar shrugs
200x12
245x12
245x10
245x8 + 2 holds

latteral db raises
35x10
35x10
30x10
30x10

front db raises
35x12
35x12
30x12
30x12

standing behind the neck bb milatary (pump sets)
95x12
95x12

plyometrics for 10-15 minutes before heading home

rocky36
06-26-09, 8:56 pm
bb curls
bar,95 warm up
145x10
145x10
145x8
145x8

standing alt db curls
45x12
45x12
45x10
45x10

isolation db curls
45x8
40x10
40x10
35x10
35x10

rope curls
70 2x15

warm up dips, 2x12

cg bench
135 warm up
185x10
185x10
205x8
205x8

bb skulls
115 2x10
95 2x10

behind the neck single arm db extensions
35 3x10

pushdowns (V grip attachment)
100x10
110x8
115x8
90x15

wrist curls
65 3x12

rocky36
06-28-09, 6:15 pm
flat bb
225x10
265x8
265x8
245x8

incline bb
205x8
185x10
185x8
165x8
drop set, 165, 135, 115, 95

pec dec
130, 3x10
115x10

dips supper setted with decline flys
dips, 3x12
flys, 45, 3x10

cardio

rocky36
06-30-09, 8:14 pm
deadlifts
135, 225 wamr up
315x10
365x8
425x6
425x6
445x3

good mornings
135 3x10
95x15

bb rows
225 3x10
185 2x10

front lat pull downs
stack+30lb db 2x10
dropset.. stack+30, stack, 180, 140, 100

shrugs pause reps
225x10
285x8
315x5
315x5
225x10

db pull overs
80x10
70x10
70x10

narrow grip pull downs
140 3x10

rocky36
06-30-09, 8:15 pm
i did a bit more than i was planning on do.. but a little extra never killed anyone

RK
06-30-09, 9:36 pm
Very strong workouts in here my man. Sick Sick Dead lifts. Gave your back no choice but to grow.

rocky36
07-02-09, 9:47 pm
thank you, my back is sore as hell i need to start doing deads more often im not sure why ive strayed away from them in the recent weeks.. its time to go back to the basics..

rocky36
07-02-09, 9:51 pm
traps and rear delts are still sore so i only hit front and side delts and tryed to keep my traps out of as many movements as possible. heres how it went down...

bb milatary behind the neck
bar, 95 warm up
135 3x10

db milatary
70s 4x10

latteral raises
40 3x10
35x10

front raises done with a barbell
65 3x10

heavy ab work to finish

stepped on the scale after the workout .. 229.4 .. only 20 more pounds to go lol

rocky36
07-03-09, 8:29 pm
bb curl
135 3x10
115x10

seated db curls
60 2x8
45 2x12

preacher curls with ez bar (fst-7 set), no more than 20 seconds of rest between sets
75 2x10
65 2x10
55 2x10
50 1x10

tricep pushdown (warm up)
70, 100

ez bar skulls
100 2x10
75 2x10

overhead db extensions
80x8
70x10
70x10
60x10

pushdowns (fst-7) no more than 25 seconds of rest betweens sets
115 2x10
100 1x10
90 2x10
75 2x10

RK
07-04-09, 7:05 pm
its time to go back to the basics..

Thats what its all about brother! i recentley got back to the basics after straying from them and trying to do some new fancy shit....wasnt worth it all. Both workouts look really strong, keep it up!

rocky36
07-07-09, 4:28 pm
Thats what its all about brother! i recentley got back to the basics after straying from them and trying to do some new fancy shit....wasnt worth it all. Both workouts look really strong, keep it up!

thanks bro

rocky36
07-07-09, 4:33 pm
chest workout was kinda shitty, didnt move any heavy weight, didnt even last long at all, i think i did 4 sets of bench, and 4 sets of incline db bench then did some cardio and abs. Todays workout was better though.. heres how it went . .

bent rows
5x10 225

db rows
2x10 120
2x10 110

seated cable rows close grip
3x10 stack

fst-7 set, wide grip pull downs
stack 2x10
185 2x10
170 2x10
165 1x10

reverse pec dec
3x10 100

abs

rocky36
07-08-09, 4:44 pm
behind the neck milatary
135x10
155x10
155x10
135x12
135x12

incline bench
135 warm up
185x12
205x10
205x10
205x10

db flat bench
90s 3x12

upright rows
145 3x10

front db raises (pr)
50 3x8

dips
4x15

incline db flys
45 3x10

RK
07-08-09, 7:08 pm
Sick pressing bro! Need to get you a belt to add some weight to those dips if you can bust out 15 reps.

rocky36
07-10-09, 8:14 pm
Sick pressing bro! Need to get you a belt to add some weight to those dips if you can bust out 15 reps.

I did weighted dips tonight! those were mainly done as a finisher

rocky36
07-10-09, 8:22 pm
bb curl
bar, 85 warm up
115x12
135x10
145x10
155x8
135x10
115x12

iso db curls
45 2x10
40 2x10

preacher curl ez bar (fst-7)
100 2x10
90 2x10
75 2x10
60 1x10

close grip bench
bar, 95 warm up
135x15
185x10
205x8
205x8
185x10

behind the neck single arm db extensions
35 2x10
30 2x10

weighted dips
35 2x12
45 2x10
0 1x15

straight bar pushdowns (fst-7)
115 3x10
105 2x10
90 2x10

wrist curls and reverse wrist curls suppersetted
2x55 for each



~ those ending fst-7 sets are kicking my ass but the pump is insane so its doing a good job lol

RK
07-11-09, 9:39 am
You got some strong ass arms man! Those BB curls are just fucken sick

rocky36
07-11-09, 7:31 pm
atg squats
225x10
275x7
275x6
245x8
185x12

stiff leg deads off a box
135x15
155x12
155x12
135x12

laying leg curls drop sets
145x7, 130x5
130x7, 115x5
115x7, 100x5
100x8, 80x8

leg extensions
200x12
200x12
185x12
185x12

leg press fst-7 (yea i kno its lightweight but my legs were cooked before this)
350 4x10
300 3x10

calve press on leg press machine (single leg)
300 2x10
200 2x15

rocky36
07-13-09, 7:58 pm
incline bb bench
135x15
185x12
205x10
225x7
225x4
dropset, 205, 185, 165, 135

decline db bench
70x15
90x10
90x10
90x8
dropset, 90, 70, 60

inclince db flys
45 3x10

db pullovers
70x12
80x10
80x10
70x10

pec dec
130x15
145x12
145x10
145x10
115x15

slow pause rep bench to finish off
135x15

push ups
2 sets til failure

RK
07-13-09, 9:04 pm
Sick drop sets brother! Especially that Incline BB one. Stay strong man, and remember every rep counts and never doubt what you are able to do! A strong mind is the biggest component to becoming a big person physically.

rocky36
07-14-09, 8:15 pm
Sick drop sets brother! Especially that Incline BB one. Stay strong man, and remember every rep counts and never doubt what you are able to do! A strong mind is the biggest component to becoming a big person physically.

drop sets are great they work very well for me, and your right about having a strong mind but everyone has to be careful.. there is a fine line between a strong mind and a strong ego.

rocky36
07-14-09, 8:23 pm
pull ups to warm up, 3x10

deads (workin up to the heavy rack pullin)
135, 225 warm up
315 2x8

rack pulls
405x10
455x8
455x8
495x3
475x5, 455x5, 405x5, 315x10

db rows
135 2x7
120 2x10

front lat pulldowns
200x12
225x10
225x10
225x7, 200x6, 160x8, 130x8

striaght bar pull downs (sorta like a db pull over but it eliminates the chest part)
65 3x10

fst-7 seated cable rows close grip attachment
160 4x10
140 1x10
130 2x10

rubber band pulls (done as if your pulling a bow and arrow sideways)
3x10

abs

rocky36
07-16-09, 5:31 pm
seated milatary
165 2x10
205 1x8

db milatary
70 2x12
80 2x10

upright rows
135 2x10
145x10
145x8

latteral db raises
45x10
45x10
40x10
40x10

grappler press
90 on bar 2x10
115 2x7

front db raises
45x10
40x10
40x10
40x8

shrugs
225 4x15

rocky36
07-17-09, 8:11 pm
close grip bench
185x10
195x8
205x6
225x4
235x2
135x15

overhead db extensions
70 4x10

pushdowns (v bar)
85 2x10
75 2x10

calf presses on leg press machine
400 3x10

incline db curls
45 3x10
40 1x10

isolation hammer curls
40 4x10

ez bar curls wide grip
80 3x12

wrist curls
70 2x10
80 2x8
45 1x15

calf press on leg press machine agian
400 3x10

rocky36
07-20-09, 6:20 pm
db bench
110 3x8

dips, flat bb bench, and db fly circut
3x12 on everything

incline db flys
50s 3x8 (4 presses after the 8 flys)

calve presses on leg press
500 4x10

rocky36
07-21-09, 9:22 pm
bent bb rows
225x12
275x8
275x8
275x8
225x10

pull downs
200x12
235x10
250x7
250x7
235x9, 200x5, 150x7

db rows
120 2x7
90 2x12

seated cable rows (not sure how much the stack is)
stack x10
stack+25 3x8

pull overs
90 2x10
90 1x6
80 1x10

rubber band pulls
3x10

rocky36
07-24-09, 8:39 pm
milatary press bb
185 3x10

arnold presses
60s 2x8
50s 2x12

grappler 1 arm
80 on bar 1x10
90x9
100x8
110x6

straight bar pushdowns supper setted with ox rows
pushdowns- 120 3x12. 100x15
ox rows- 70 3x12

straight bar preachers
95 2x10
85 2x12

isolation db curls/ hammer curls ( first 9 were normal curls, next 6 were hammer)
40 2x15
35 2x15

rocky36
07-25-09, 7:13 pm
hack squats
100x15
200x10
245x8
275x6
275x6

box squat (parralell box)
315x15
365x10
405x10
405x10

lying leg curls
145 3x10

standing leg curls
70 3x10

all that was good, but i felt like i needed to kill my legs so..

walking db lunges with 45s
5 total sets, 220 total meters..... my ass started to cramp lol

rocky36
07-26-09, 2:09 am
well i was just abruptly woken up by a leg cramp from hell. i was having a good dream to lol

RK
07-26-09, 9:09 pm
well i was just abruptly woken up by a leg cramp from hell. i was having a good dream to lol

Just means that u did something right brother! Sick squating by the way, really know how to push some iron.

rocky36
07-27-09, 7:50 pm
bench
135x15
225x12
275x8
275x8

db bench
100x10
100x10
90x10
90x10

weighted dips
45 2x10
25 2x10
0 1x15

incline flys
60 2x10
50 2x10

pec dec
130x10
160x8
175x5
175x5
175x5, 145x5, 100x5, 70x8

calves

T o m m Y
07-27-09, 7:52 pm
Strong pressing dude..

rocky36
07-27-09, 8:48 pm
Thank you, i just started my Animal Stak today im looking forward to seeing some nice gains in the next 3 weeks... and my legs and ass still sore as hell.

rocky36
07-28-09, 9:46 pm
bent rows
225x12
275 3x10

db rows
120, 4x10

rear delt raises
45s 3x12

shrugs (everything else was taken.. this was suppose to be last)
315x15
405 3x10
405x8, 315x8, 225x8

lat pull down
stack, 3x12

t bar row
135 on bar, x15
180x12
225x10
250x8
250x8

rocky36
07-30-09, 10:57 pm
seated milatary
135x15
185 3x12

ox rows
95, 3x12

front db raises
50 2x10

front plate raises
2, 35s 2x8

seated latteral raises
35, 3x12

deep dips
3 sets til failure (roughly 20, 20, 15 give or take a couple)

rocky36
08-01-09, 5:22 pm
leg press
200 warm up
450x10
540x8
590x6
630x4
650x3 pr

leg extension
stack (250) x10
stack and 30lb db, x8
stack + 50 db, 2x8
stack 1x12

straight bar preacher
95x12
105x10
105x10
105x10

db hammer curl
80x8 pr
80x6
70x8
60x10

ez bar 21s
75 2 sets

rope pushdowns
110 2x12, 2x10

RK
08-01-09, 5:26 pm
looking good bro. but wats with the tri movement at the end?

rocky36
08-01-09, 5:29 pm
i didnt hit tris any this week so i figured id throw in a set .. it couldnt hurt anything lol

RK
08-01-09, 5:42 pm
i didnt hit tris any this week so i figured id throw in a set .. it couldnt hurt anything lol

hahaha alright makes more sense now

rocky36
08-03-09, 8:42 pm
incline bb bench
135x15
185x10
205x8
225x8
225x6

flat bench
225x10
275x3
275x3

rubber band crossovers ... i got creative.. it worked very well :)
4 sets 8-12 reps

db bench suppersetted with dips
4x12 each

RK
08-03-09, 8:44 pm
looking hugeeeeeeeeee brother! Simple but extremely effective. Do you work out alone or do you got a partner?

rocky36
08-03-09, 9:35 pm
thanks man, and 90% of the time i train alone, heck most of the time i go im the only person in my gym. i personally prefer training alone but you just have to be very aware of your bodys capablities and be smart about things.

rocky36
08-04-09, 8:52 pm
bb rows
135x15
225x10
315x5
315x5
275x8
275x8

db rows
120x10
130x8
130x8
130x7

front lat pull down
stack x 10
stack+35 x10
stack+45 x10
stack+45 x8, stack + 25 x8, stack x8, half stack x12

close grip pull downs
170x10
150x10
150x10

db pull overs
80 2x12

machine pull overs
140 2x10

rocky36
08-06-09, 4:56 pm
well today was a shitty work out, we all have them but damn do they just suck. anyways heres what went down..

bb curls
135 3x10

pushdowns with v handle
100x10
115 2x10
120x8

hammer curls
70s 3x8

isolation curls
50 3x8

bb skulls
95x10
115x 3x8

single arm db extensions behind the neck
35x7
30 3x10

close grip medicine ball push ups
3 sets 12-15 reps

wrist curls
65 3x10

moved decent wieght i suppose but nothing all that spectacular and the pump wasnt much to talk about either. im also not going to train shoulders this week since ive been having a strange feeling in my left shoulder. hitting legs on saturday

RK
08-06-09, 8:38 pm
Still lookin strong rock. Good work outs make good bodybuilders, but its how we push through the shitty ones that make champions. Take care of that shoulder and hit the gym with a vengeance when you get back!

rocky36
08-06-09, 9:00 pm
thats a good motta RK. and im only panning on taking this week off on shoulders and then most likely i will be hitting them again next week!

rocky36
08-08-09, 5:35 pm
squats
225 2x12

box squats
365x10
405x8
425x6
455x3

leg press
540x7
585x6
600x5
610x3

leg extensions
250x10
280x8
300x6
310x5 plus 2 holds
200x13

leg curls
115x15
145x10
160x8
160x8
160x8, 115x8, 70x8, 40x12

stiff leg deads off a 8 inch box
135x12
155x10
155x10

calve circut to finish up

rocky36
08-10-09, 9:44 pm
Incline bb
135x15
185x10
205x5
205x5
185x8, 155x8, 135x8

flat db flys
50 3x12

weighted dips
35 2x10
35x8, 20x10, 0x15

rubber band crossovers
4x8-12

lower ab work and ab roller to finish

rocky36
08-11-09, 9:07 pm
pull ups
3 sets 8-12 reps

bent rows
135, 225 warm up
295x8
295x8
305x5,285x6,265x5,245x8,225x8,205x7 ..... killer.. i had to take a seat for a few minutes after that

behind the neck pull downs
140x10
150x9
150x9
140x10, 120x7, 100x10

face pulls
70 3x10

trapbar shrugs
250x10
300x10
300x10
300x8 and 2 holds

good mornings suppersetted with reverse hypers
gms 135 3x10, rh 3x12

rocky36
08-13-09, 9:02 pm
seated milatary
135x15
165x10
185x8
205x6
205x6

db milatary sitting on a flat bench
50 3x12

upright rows
135x10
155x8
135x10

latteral raises
40 3x10

plate raises
45 3x12

rear delt raises
45s 3x10

RK
08-14-09, 1:46 pm
strong strong presses brother. Gonna get some boulder shoulders with military presses like that.

rocky36
08-14-09, 8:55 pm
thank you bro. thats my goal .. my shoulders and chest or my most lagging parts i really need to focus more on them.

rocky36
08-14-09, 9:00 pm
bb nosebreakers
bar,65 warm up
95x12
115x10
115x10
115x10,95x7

behind the head db extensions
70 3x10

rope pushdowns (not sure of weight)
4x10

bench dips with feet on chair, 2 45s on my lap
3 sets til failure

bb curl
95x15
135x10
135x10
135x8, 115x6, 95x8

db curls
60 3x8

db preacher curl
35 3x12
35x10, 30x8, 25x8

wrist curls
65 2x10
bar 2x10

RK
08-15-09, 12:31 am
thank you bro. thats my goal .. my shoulders and chest or my most lagging parts i really need to focus more on them.

From my experience, hip clean and presses brought my shoulders too a WHOLE new level. I always hear its hard on the rotater cuffs so i only do them ever 2-3 weeks but they always get my shoulders good.

rocky36
08-16-09, 5:42 pm
leg press
200x15
450x10
550x10
550x8
550x6
575x3

front squat
135x12
185x8
185x8

leg extensions
280x8
260x8
240x8, 220x8, 180x7, 150x8

single leg extensions
70 2x12

walking db lunges
30s 2 sets of 25 yards, 2 sets of 15 yards, 2 sets of 10 yards

first hot day of summer .. i love it

rocky36
08-17-09, 8:25 pm
bench
bar, 135 warm up
225x10
245x8
245x8

incline db
90x10
90x10
70x12
70x12

bench again, pause reps with a full 2 seconds of pausing at the bottom, also a huge dropset
185x8
165x8
135x10
115x8
95x10

grappler press
80 on bar, 3x10 each arm

decline db flys
45 3x10

medicine ball push ups
2 sets til failure

RK
08-17-09, 8:28 pm
Looking good rock! Thats some strong ass pressing. You ever superset DB presses with flyes? if you havent give it a shot......pump is always sick

rocky36
08-17-09, 8:31 pm
i have before but it has been awhile, i think i might give it a try next week actually

RK
08-17-09, 8:35 pm
i have before but it has been awhile, i think i might give it a try next week actually

Let me know how it works out for you. if i didnt know any better i would say you worked out at my school gym today LOL. Saw a guy do a very similar workout today.

rocky36
08-17-09, 8:37 pm
haha nah unfortunatly i dont know of any animals around here

RK
08-17-09, 8:50 pm
haha nah unfortunatly i dont know of any animals around here

Theres animals everywhere! what state you in?

rocky36
08-17-09, 11:28 pm
Ohio, i know there is a ton in ohio and a lot in columbus.. but my city i think im just about the only one

rocky36
08-18-09, 10:17 pm
bent rows
225x10
275x10
295x8
295x7, 275x6, 255x7, 235x7, 185x9, 135x12

db row
130x8
120x10
120x8
110x10

front pulldowns
200x12
225x10
240x7
240x7
225x8, 200x8, 175x8

face pulls
80x10
80x10
70x12
70x11

reverse hypers
3x15

RK
08-18-09, 11:11 pm
Strong strong rowin brother. I'm def jealous of ur BO Rows haha

rocky36
08-18-09, 11:46 pm
lol well my back is my strongest area... if only everything else were as strong :)

rocky36
08-20-09, 6:53 pm
latteral raises db
20,30 warm up
40x10
45x10
45x8,40x8,35x7,30x6,25x7,20x6

seated milatary bb
185x8
185x5
155x10
155x10

bb front raises
65x12
85x10
95x8
95x8,65x8,45x10

laying rear delt raises
25 3x10

trap bar shrugs
250 4x10

behind the back bb shrugs
135x12
185x8
185x8

single leg calf press on leg press
250 3x12

seated calf press
185 2x10

RK
08-20-09, 8:10 pm
fuck man.....guess what im about to go train LOL! awesome pressing as usual! Building up those boulders nicely

rocky36
08-21-09, 8:15 pm
bb skullcrusher
bar warm up
95x12
115x10
135x8
135x8
135x8

ez curlbar skulls
70 2x15

behind the head db extensions
70 2x10
60 2x10

dips
2 sets til failure

standing alt. db curl
50 2x10
45x10

seated hammer curl
40 3x10

reverse wrist curls suppersetted with normal wrsit curls to finish

rocky36
08-24-09, 5:41 pm
db bench
90 2x10
100 2x10

bb bench
225 4x10

weighted dips
45 3x10

medicine ball push ups suppersetted with clapping pushups
3x10

seated calve press
185x8
205x6
225x5
225x5

T o m m Y
08-24-09, 5:49 pm
Nice!

RK
08-24-09, 6:06 pm
Looking good man, punished it from all different angles.

rocky36
08-25-09, 6:49 pm
thanks fellas, i tryed to keep it simple but effective and im sore as hell today so i did somethign right :)

rocky36
08-25-09, 6:53 pm
bent rows (felt heavy as hell)
225x10
275x8
275x8
275x8

deads
335x8
425x4
445x3

rack pulls
475x8
515x6
515x5

reverse grip rows
225 3x10

behind the head pulldowns fst-7 set
170x10
170x10
170x9
160x10
160x8
150x10
150x10

trap bar shrugs
200 4x8 + 4 holds on each set

rocky36
08-27-09, 9:59 pm
seated milatary
135x12
165x10
185x10
205x7
205x5

db mil.
70 2x12
80 2x8

bb front raises
65x12
95x10
95x10
95x8

db side latterals
45x10
45x8
40x10
40x10

laying db rear delt raises
25 3x10

bb skulls
95x10
115x10
135x8
135x8
95x15

rope pushdowns
80 4x12

seated db curls
45 3x10

standing ez bar curls wide grip
80 4x12

wrist curls
65 2x12

pump was insane, my tris are growing nicely since i started doing bb skulls and my weight is 228, i didnt gain any at all while i was on stak but i did lose bf so im ok with gaining muscle and loosing fat lol

rocky36
08-29-09, 7:29 pm
squats
225 3x10 atg

box squat
315 warm up
405 3x8

leg press
525x8
550x6
575x3
575x3 + 3 assited reps

stiff leg deads off a box
135x12
165x10
185x8
185x8

standing leg curl
70x10
80x10
90x8 + holds

laying leg curls
130x8
130x8, 80x8

seated calve press
185x8
235x6
255x6
255x6

rocky36
08-31-09, 8:16 pm
bb flat bench
225x12 .. was planning on more but i just wasnt feelin it so i went to dbs

db flat bench
110x10
110x8
110x7
90x12

weighted dips
45 2 sets til failure
0 2 sets til failure

grappler press
80 on bar 2x10
105 on bar 1x8

decline flys
45 4x12

push ups
3 sets til failure

rocky36
09-01-09, 6:20 pm
yates rows
225x10
265x10
265x10
275x7

seated cable row close grip attachment
200x10
240x8
240x8
240x6, 210x6, 170x7

db row
90x10
110x8
110x8
90x10

shrugs
315x10
365x10
415x10
465x8
225x20

RK
09-01-09, 10:43 pm
Lookin heavy as always bro. how are those traps feeling after those heavy ass shrugs? lol

rocky36
09-01-09, 11:11 pm
stiff and sore, i wasnt even planning on doing them today, the gym just got bombarded.. i guess its a good thing since i havnt went heavy on shrugs in awhile...

rocky36
09-03-09, 8:29 pm
so my chest, traps and my bis slightly are all sore still.. so heres what went down

cg bench
bar, 95, 135 warm up
185x10
205x8
225x8
225x8, 185x8, 135x8

standing milatary
135 warm up
165x10
185x10
195x9
195x9

overhead rope extensions
65x10
75x10
80x10
80x9
80x10, last two were sloppy

db side latterals then at top of movement bring to the front and do a negitive, each rep down slow as possible.
25x10
25x9
20x12
20x10
15x12

kickbacks
35 2x10
30 2x12

isolation curls, arm hanging down... did a bi movement just for the hell of it lol
30 3x12

rocky36
09-06-09, 9:00 pm
flat bench
95, 155, 205 warm up
255x3
275x3
315x3
335x2
315x2, 275x5, 225x7,185x11, 135x16

incline bb bench
135x12
185x8
185x6
155x7, 135x10

flat flys
60x8
60x6
45x10
45x10

dips
2x12

bb curls
95 warm up
115x10
135x10
135x10
145x10

hammer curls
60 3x10

seated alt. db curls
45 2x10

rocky36
09-06-09, 9:01 pm
back and tris on tuesday..

RK
09-06-09, 9:09 pm
heavy ass pressin there champ. how is everything feeling for u?

rocky36
09-06-09, 9:26 pm
thanks, im feelin pretty good overall ive only been hitting legs every other week cuz my knee is being a bitch right now so im tryin to give it max healing time before i hit legs agian. everything else is comming along nicely i think. ive gotten away from doing heavy weight and low reps i think i might go back to some 5x5 and 3x3 stuff soon..

RK
09-06-09, 11:22 pm
thanks, im feelin pretty good overall ive only been hitting legs every other week cuz my knee is being a bitch right now so im tryin to give it max healing time before i hit legs agian. everything else is comming along nicely i think. ive gotten away from doing heavy weight and low reps i think i might go back to some 5x5 and 3x3 stuff soon..

Watever works for you man, ALWAYS listen to the body! r u training for something specific? or just lifting for the love of it?

rocky36
09-06-09, 11:43 pm
lifting to get big as possible lol. once i feel i have a soild fondation and plenty of muscle mass i might set my sights on doing a bodybuilding show.. but for now im in bulk mode

rocky36
09-08-09, 8:27 pm
bb row
135x20
225x12
275x8
325x6 pr
325x5
225x10,135x12

db row, slow as possible
80 3 sets 8-12 reps

db pull overs
90 3x10

standing bb overhead tricep extensiosn
95 3x12

pushdowns v grip
90x10
105x10
105x10

kickbacks
30 2x12
35 2x8

RK
09-08-09, 10:23 pm
beastly rows rock! wat kind of grip were u usin?

rocky36
09-08-09, 10:34 pm
double over, with chalk. I used wraps after 275

rocky36
09-10-09, 8:14 pm
standing behind the neck OH presses
bar x ?
85x10
105x10
125x9
145x9
165x6
185x3
195x2

seated side latterals
35x12
40x10
45x10
45x10

front bb raises
85x10
105x8
105x8
105x8

upright rows
135, 3x10

reverse pec dec
90 3x8-10

plate pinch holds
45s, 3 sets 20 seconds

reverse wrist curls with bb
55 3x10

wrist curls
65 2x12

T o m m Y
09-11-09, 1:32 am
Strong rows and presses bro..
Good work!

rocky36
09-14-09, 8:05 pm
flat bb bench
135 warmup
225x10
275x8
315x4
315x3

behind the neck push press
135 warm up
155 warm up
185x8
205x6
225x4
245x3
135x12

grappler press
100 on bar, 3x8

pec dec supperset with flat db bench
pd- 170 3x8-10
db bench, 90s 3x7-10

really felt like my body was just begging me to do some shoulders so i did, i might do legs tomorow if the knee is up to it. if not ill prolly do some back

rocky36
09-15-09, 8:32 pm
my chest and shoulders are sore as hell, and i have a feeling my back will be feeling it tomorow...

pull ups
3x10

bent rows
225x8
275x8
275x8

t bar row
135 on bar x12
200x10
245x8
270x8
270x7
275x5

pull downs
200x10
225x9
240x8
250x8
250x6
250x5

underhand rows, hard pause at top
135 3x12

reverse hyper extensions
3x15

laying leg curls
80x12 warm up
115x10
130x10
145x8
100x12

standing leg curls
70x10
60 2x10

RK
09-15-09, 8:39 pm
D A M N bro! that is some huge volume! better have someone check on u in the morning to make sure ur still breathing LOL

rocky36
09-15-09, 8:48 pm
LOL screw that i think someone should check if im still alive in about a hour after i take a hot bath, i havnt done that much volume in awhile

T o m m Y
09-15-09, 8:49 pm
Strong work dude..

rocky36
09-16-09, 8:34 pm
2 sets of dips for warm up

overhead bb extensions
65x12
95x8
95x10
95x10

close grip nosebreakers
115 3x10

straight bar pushdowns
85x10
100x8
110x8
110x8

bb curl
95x12
115 3x10

concentration curls (arm hanging)
35x10
30x10
30x10
30x10

db hammer curls
40 2x10
35 2x10

RK
09-16-09, 11:19 pm
Good arm day. Those BB Curls will slap on the mass like nobody's business!

rocky36
09-19-09, 6:00 pm
knee has been feeling much better this week, thought id give it a little bit of a workout nothing to stressful at all it was more of a rehab day with some light cardio at the end.

squats
bar 2x25
135 2x12

leg extensions
60 2x15

step ups with barbell
95, 4x10 each leg

leg extensions
80 2x12

squats
135 2x12

cardio.


like i said nothing crazy at all, pretty much all warm up weight any other day...

rocky36
09-21-09, 8:29 pm
bench
135x12
225x10
275x7
315x3
315x3
335x2

db bench
110x8
100x9
90x10
90x10

incline db
90 3x8

dips supersetted with pec dec
dips- 3x12
pecdec- 130 3x10

rocky36
09-22-09, 8:28 pm
pull ups, wide grip
2x12

bent rows
135x12
185x10
235x10
285x6
315x5
335x4
335x3, 315x3, 285x5, 235x6, 185x7

db rows
120 3x6

close grip lat pull downs
160 3x10

machine pull overs
130 3x8

RK
09-23-09, 12:34 am
mad jealous of ur rowing man hahahaha. hows the lower back feeling?

rocky36
09-24-09, 8:43 pm
lower back is doin pretty good... upper back and lats differnt story

rocky36
09-24-09, 8:44 pm
seated milatary
135x12
185x10
185x8
185x8

standing behind the neck press
135 2x10

ox rows
75 3x10

bent over rear delt raises
40 3x10

overhead db extensions
50x15 warm up
80 2x8
70x10

pushdowns /\ grip
100x10
120x8
120x7
100x10

dips
12,10,10,10,8

rocky36
09-27-09, 5:29 pm
so a month of waiting comes to this, my knee felt pretty good the entire workout and hopefully it still feels good tomorow... pretty good day i think. I didnt go to heavy on anything except on set of squats but even that wasnt pushing the limits..

deep squats mainly to get the blood flowin
135x12x3

box squats
225x12
315x8
315x8
365x7
225x15

hack squat, again nothing crazy
100x15
145x10
145x10

leg extensions
120 3x10

straight leg deads from the floor
205 3x10

goodmornings
135 3x10

laying leg curls
100 3x12

seated calve raise
155x10
205x8
225x8

standing calve raise
185 3x10

rocky36
09-29-09, 11:03 am
did chest yesterday..

flat bench
225x10
255 3x10

incline bench
135x12
185 2x10
185x9, 155x12

weighted dips
45 x 8
35 x 8
25 x 10
0 x10

decline flys
60 3x10

pull overs
90 3x10

RK
09-29-09, 3:46 pm
Strong benching man. Especially going heavy on incline right after flat, impressive.

rocky36
09-29-09, 10:35 pm
Thanks RK it felt good, my stregth level dropped a ton after the mid way point of incline i was actually wanting to go up to at least 205 on incline

rocky36
09-29-09, 10:39 pm
bb curl
bar, 95 warm up
135x10
145x10
145x9
145x8

nosebreakers with ez bar
45 on each side, 3x8

hammer curls, straight up and down not crossing body
60 3x10

straight bar pushdowns
130x8
125x10
125x10
120x10

seated isolation curls
50x8
50x6
40x8
40x8

kick backs
35x10
35x8
30x10
30x10

RK
09-30-09, 12:11 am
strong shit bro, all around. what u sittin on? 17's or 18's????

rocky36
10-02-09, 2:13 pm
thanks bro, but i have no idea lol but i do know they are still to small :)

did shoulders yesterday, heres how it went

behind the neck push press... still getting use to the movement
95x12
135x10
185x8
225x5
245x4 pr
205x6

upright rows
135x12 easy
185x6 hard
165x10 just right
165x10

7 side latterals followed by 7 presses done with dbs
50
45
45
40

front barbell raise
75 3x10


great workout

rocky36
10-06-09, 3:25 pm
ok so my internet has been down for a few days but i got it fixed now soo time to do a little updateing. saturday was leg day,

deep squats
225x10 3 sets

leg press (we got a new one so i was tryin it out)
500x10 3 sets
600x6 2 sets

stiff leg deads from floor
225x10
245x8
245x8

laying leg curls
145x10
130x10
115x10
100x10, 70x8


yesterday was chest
bench 225x10
275x8
275x8

incline db press
70x10
80x10
90x10
90x8
8x10

dips
4 sets 10-15 reps

wide grip bench, wide as possible, hands were right agianst where the bar sets
135 2x15

pec dec
160x10
175x8
175x8
160x8, 115x8

rocky36
10-06-09, 7:36 pm
pull ups
2x15

bent rows
135x15
225x10
275x8
295x8
295x8

front lat pull down
200x10
230x10
250x8
250x8

db row
120 3x8

face pulls
85 3x10

trap bar shrugs
225x10
275x8
315x8
315x8

RK
10-06-09, 9:23 pm
good constant growth rock! i wish i had a trap bar up here at school, great way to jack up the weights and still get a great RoM

rocky36
10-12-09, 11:35 pm
thursday was shoulders, did some standing milatary, db raises, rev. pec dec, upright rows

today was chest
bench 5,4,3,2,1,12
225 warm up
275
285
315
325
340
235

grappler press
90 on bar 10 reps
115x8
125x8

incline flys
45x12
50 3x10

dips
4 sets til failure

pec dec holds
30 second holds , 3 sets