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KiNgKoNgPrOnGeD
06-07-09, 6:58 pm
I can type the reasons why I've been MIA for last month or so, but thats not my style.

Life dished out quite a few blows recently, leaving me lost and in a daze of where I am at. Really setting me back in my progression as a powerlifter... an Animal.

This past Friday, I visited my mother in the hospital. I remember it so clearly. Walking into the elevator...staring at myself in the reflection on the doors...


....In that reflection, I saw a 6' 285lb lost man. A man whose train has been derailed by uncontrollable variables.....

.....Stand Your Ground..... My reflection of my shirt read to me. Such a small phrase with so much meaning. Stand my ground?!? I knew exactly what that meant to me:


To never back down. To hold steadfast and true to my morals. To stand true to myself. To never make an excuse for anything that is at my fault.


Jump back onto this train...a train back in motion.
--The fire is burning
--and this train will only go in ONE direction



...LEAVE....NO.....DOUBT...

J Wong
06-07-09, 7:35 pm
In.

shizz702
06-07-09, 7:43 pm
Get back to it King! You know I'm in!

prowrestler
06-07-09, 8:32 pm
WWE is in

Psycho77
06-07-09, 10:13 pm
Get on the train or sit on the tracks.....................I AM IN!

Hope your mom is doing better, King.

KiNgKoNgPrOnGeD
06-08-09, 5:40 pm
Hit up some chest and shoulders and a lilttle triceps. Gettin myself ready for bench day on friday

Again, I will only post working sets from now on.

Incline Bench: 225x7, 265x4, 285x2, 300x1, 300x1, 225x6, 135x15

Weighted dips: Emphasis for chest: +45x10, +45x10

1 arm side laterals: 35x10/10, 40x12/12, 50x10/10

Shortbar Pushdowns: 4 sets 20-10 reps, ending with the stack for 10

DB rolling extensions: 45x8, 40x10, 35x15




OOOOOOO it feels gooooodddd! haha!

squats on wednesday

PEACE

J Wong
06-08-09, 5:44 pm
Great work today, strong inclines. Kill those squats!

LittleMan55
06-08-09, 7:54 pm
Because the title of this journal is what I have lived my life by since Oct. of last year (check the sig) I'm in.

Give it hell bro! LEAVE NO DOUBT!!

shizz702
06-08-09, 8:37 pm
Nice bro, strong dips and pressing!

Looking foward to those squats!

KiNgKoNgPrOnGeD
06-09-09, 9:40 pm
Great work today, strong inclines. Kill those squats!
thanx boom

Because the title of this journal is what I have lived my life by since Oct. of last year (check the sig) I'm in.

Give it hell bro! LEAVE NO DOUBT!!
glad to have you with me here bro. Three words that have a lot of meaning.

Nice bro, strong dips and pressing!

Looking foward to those squats!
thanx bro

Psycho77
06-09-09, 10:30 pm
Mean incline benching and dips bro.

LittleMan55
06-09-09, 10:33 pm
glad to have you with me here bro. Three words that have a lot of meaning.


So much of one I'm thinking about getting it tattooed down my shin.

KiNgKoNgPrOnGeD
06-10-09, 12:21 am
So much of one I'm thinking about getting it tattooed down my shin.

just made an appointment the other day to get it done down my spin.

KiNgKoNgPrOnGeD
06-10-09, 12:27 am
Back and biceps today


Lat pulldown to chin: 180x10, 210x8, 240x8

cable row: 200x10, 200x10, 230x8, 250x8

Pullups: bwx3, x3, x3, x3, x3, x 10 second squeeze at top

Db 1 arm row: 80x10/10, 100x10/10, 125x10/10


ezbar preachers: 85x10, 85x10, 95x8- gotta bring up the strength some

Db hammer: 50x10/10, 65x8/8, 75x6/6, 95x5/x5


SQUATS on deck

T o m m Y
06-10-09, 12:30 am
solid day bro

prowrestler
06-10-09, 2:23 am
sick work

fuck, 95's for 5 reps, i come close yet i never win lol, next sunday ill try lol

Psycho77
06-10-09, 3:05 am
fuck, 95's for 5 reps


SHit, you and King have mighty powerful biceps. I want those!

Sick work as usual A. How much are you weighting nowadays?

The Sun
06-10-09, 3:16 am
In.

LittleMan55
06-10-09, 6:28 am
just made an appointment the other day to get it done down my spin.

Win!


Dear lord about those hammer curls and well the rest of the wo.

KiNgKoNgPrOnGeD
06-10-09, 1:06 pm
solid day bro
no doubt smalls. just another day in the grind


sick work

fuck, 95's for 5 reps, i come close yet i never win lol, next sunday ill try lol
haha, no straps either, beautiful thing

SHit, you and King have mighty powerful biceps. I want those!

Sick work as usual A. How much are you weighting nowadays?
Thanks Mike, As of yesterday Im weighing in at about 284, and that was with shirt and shorts on, so were talkind abt 280-282.

In.
glad to have you here bro

Win!


Dear lord about those hammer curls and well the rest of the wo.

lol thanx Littleman. Biceps arent exactly my strong suit, but my forearm strength makes up for em haha.

KiNgKoNgPrOnGeD
06-10-09, 1:07 pm
So last night i went swimming....and needless to say i woke up this morning like i just did a meet.



.......with that being said.....

SQUATS TONIGHT!

-gonna make sure i play it by feel and not push too hard, i havent squatted in about 3 or 4 weeks so. gotta listen to the body today

KiNgKoNgPrOnGeD
06-10-09, 11:03 pm
Squat day

Squats: all done to 14 inch box: 420x3, 470x4-> backdown 315x10

GM's : 135x10 for 6 sets, 3 sets close stance, 3 sets wide stance

Yolk Carry: (not sure what the apparatus weighs, im gonna assume 60lbs: 240lbs
330lbs, 420lbs. up and back was about 50 yards

done, felt so good to be under the bar again, i didnt lose too much strength which is a plus..



THE TRAIN IS MOVIN...

The Sun
06-11-09, 3:47 am
wufffff heavy squatting !
and those GMs look like a pain in the ass :) gj

KiNgKoNgPrOnGeD
06-11-09, 3:02 pm
wufffff heavy squatting !
and those GMs look like a pain in the ass :) gj

Thanx Sun, for a first squat workout in nearly a month.. i think i did alright for myself. Confidence is definately still there

The Sun
06-11-09, 3:10 pm
Thanx Sun, for a first squat workout in nearly a month.. i think i did alright for myself. Confidence is definately still there

no doubt, just like the log name.

KiNgKoNgPrOnGeD
06-11-09, 10:31 pm
Damn total body soreness goin right now, and loving every sinlge moment of it..


bench day on friday...

KiNgKoNgPrOnGeD
06-13-09, 9:28 pm
Bench workout

Bench: 320x3, 330x1, 330x1- back spazzed up both times, gotta heal that up

3 board: 350x5, 410x1 + 2 forced- wow, first time holding 405 in my hands.




that was all, had to go to work, but definately put the needed work in

T o m m Y
06-13-09, 10:28 pm
Nice Pressing Homie

Psycho77
06-13-09, 10:32 pm
Thanx Sun, for a first squat workout in nearly a month.. i think i did alright for myself. Confidence is definately still there

You can say that again king. Great work on killing those squats.

Psycho77
06-13-09, 10:35 pm
Bench workout

Bench: 320x3, 330x1, 330x1- back spazzed up both times, gotta heal that up

3 board: 350x5, 410x1 + 2 forced- wow, first time holding 405 in my hands.




that was all, had to go to work, but definately put the needed work in


oh shit. you holding 405 now. Oh man, your knocking on my door. how did the 405 feel? pretty cool huh.

The Sun
06-14-09, 4:23 am
awesome benching king, grats for the 4pps

weedlewott
06-14-09, 6:52 am
in. strong stuff in this dude. Lookin forward to stronger.

KiNgKoNgPrOnGeD
06-14-09, 6:51 pm
Nice Pressing Homie
thanks smalls.

You can say that again king. Great work on killing those squats.
definately felt good to back under the bar.

oh shit. you holding 405 now. Oh man, your knocking on my door. how did the 405 feel? pretty cool huh.
Just ringing the doorbell thats all lol. shit 405 felt pretty wild, first time my wrists actually wanted to bend on bench. jus gotta work with the weight more.

awesome benching king, grats for the 4pps
thanks sun!

in. strong stuff in this dude. Lookin forward to stronger.

glad to have ya here bro. stronger is coming..

KiNgKoNgPrOnGeD
06-18-09, 3:21 pm
Past two workouts, couldnt squat on wednesday due to work complications. Being on-call blows. Spending 12 hours in a hospital for the person i take care of wasn't too much fun either


Monday: Shoulders/ some curls

seated Smith press: 135x10, 185x8, 225x8, 255x5, 285x3, 135x20 close grip

DB front raises 'palms up' grip: 40x10/10, 45x10/10, 35x15/15, 20x20/20

upright row with ez curl bar: 100x12, 135x10, 135x8

also did rhomboid and rear delt work




Tuesday: Back and tris

Close grip board press: 225x8, 275x5, 315x5

Dips: bwx10, +45x10, +90x6, +90x6

tbar w/ chestpad: 4 sets 12-6 reps, last set 4 plates x6

Pullups: bwx3,3,3,3,x3,3,3,3,3,3: 30 reps total

db 1 arm row: 100x15/15, 115x15/15, 125x10/10

The Sun
06-18-09, 5:28 pm
love how you get the volume on them pullups, that's doing job.

great workouts.

Firedrake
06-18-09, 5:40 pm
Great looking work, despite the complications!

weedlewott
06-19-09, 3:39 am
nice. Great session bro.

KiNgKoNgPrOnGeD
06-19-09, 10:02 pm
love how you get the volume on them pullups, that's doing job.

great workouts.
thanx Sun, since i cant do set of 6-10, i try and do as many as i can then take a small break then keep going.

Great looking work, despite the complications!
thanks Drake!

nice. Great session bro.

thanx man.

KiNgKoNgPrOnGeD
06-19-09, 10:04 pm
Bench day

Bench: 325 x2, 335x2, 345x1+1with minimul help)

3board: 375x5, 405x3+1 with minimul help

Then tried deadlifting and my lower back wasnt having it so just did

Romanian Deads: 135x10x2

J Wong
06-19-09, 10:10 pm
Good shit in here King!

KiNgKoNgPrOnGeD
06-20-09, 12:09 am
Good shit in here King!

thanx bro!

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

just got in from playin some bball under the lights....man, im no shaq, but i make it rainnnnn!!

prowrestler
06-20-09, 12:55 am
great work man, ur makein sick progress

KiNgKoNgPrOnGeD
06-21-09, 2:15 pm
great work man, ur makein sick progress

Thanks pro, hows everything goin man?

progress is def coming along, now just gotta get my deadlift back to where it was. Everything is finally starting to come together nicely

KiNgKoNgPrOnGeD
06-21-09, 2:17 pm
Had a nice weekend of eating eating and eating. Yesterday had the opportunity to eat some delicious Pig roast. So goooood hahaha. and hit up a chinese buffet for lunch for lunch today... keep the calories coming in!

KiNgKoNgPrOnGeD
06-24-09, 9:47 pm
Got a few workouts to post from monday.

Monday: Shoulders/Tris

Seated smith press: 225x6, 265x4, 295x2, 315x1 PR

Db Front raise: 40x15/15 for 2 sets

Upright row with ez bar: 115x12, 135x10x10

Dips: bwx10x10, +45x10x10

Db overhead extension(2hands) 60x8, 80x6, 90x4

tricpe pushdown: 3 sets of 12-8





Tuesday: Back and bis

Barbell row: 225x5, 275x5, 275x5

Chest padded tbar: 4 sets, last set 4 platesx6, then dropset 2 plates for 10

1 arm db row: 100x10/10, 125x6/6, 125x6/6


Db curls :( - 40x10/10, 50x8/8,

DB hammers: 60x10, 80x5, 85x5




Today: Squats

Squat to low box(parallel): 425x3, 475x3, 515x3PR

Sled pulls: 2 plates up and back, up and back running the second time.

Mizzarler
06-24-09, 10:02 pm
Some sick workouts you got there...keep it man. Lookin real strong.

prowrestler
06-24-09, 11:28 pm
sick work dude, heavyyy

on my end, shtis gettin better. got my diet down finaly fuckkk. i hit 100lb dbs for tucked flat presses tonight which is a big milestone for me. cant complain man

Dedicated
06-24-09, 11:43 pm
Freakin' stout liftin' going on in this thread. Keep it up bro.

weedlewott
06-25-09, 12:45 am
Looks great in here brother. Doin some heavy weights.

KiNgKoNgPrOnGeD
06-25-09, 10:26 pm
Some sick workouts you got there...keep it man. Lookin real strong.
thanks Mizzarler.

sick work dude, heavyyy

on my end, shtis gettin better. got my diet down finaly fuckkk. i hit 100lb dbs for tucked flat presses tonight which is a big milestone for me. cant complain man
good to hear pro. ill be stoppin through ur journey soon enough.

Freakin' stout liftin' going on in this thread. Keep it up bro.
thanks bro, glad to have ya here

Looks great in here brother. Doin some heavy weights.
thanks weedle.

Psycho77
06-26-09, 1:26 am
Everything looking good in here. Keep up the heavy work, A.

T o m m Y
06-26-09, 1:28 am
Solid Workouts man!
Keep it up homie..

KiNgKoNgPrOnGeD
06-30-09, 2:58 pm
Everything looking good in here. Keep up the heavy work, A.
Thanks Mike, Hows everything on your end?

Solid Workouts man!
Keep it up homie..

Thanks smalls

KiNgKoNgPrOnGeD
07-02-09, 3:06 pm
Squat workout from last night

Squat to 15 inch box(parallel): 435x3, 485x1, 505x5- whew! god damn rep PR

Stiff leg deads with fat bar: 150x10, 225x10x10


done. gonna start hitting my deads up again. going heavier and heavier with my assitance work for it. Tomorrow is Bench day, also will be having sort of a cookout at Southside.

If anyones in the area feel free to stop by and chill with the southside crew!

Firedrake
07-02-09, 3:49 pm
Very sweet squatting -- congrats on the PR for reps!

J Wong
07-02-09, 4:00 pm
Good squatting, hit that bench hard!

JUGGERNAUT
07-02-09, 4:06 pm
Good stuff King.

KiNgKoNgPrOnGeD
07-02-09, 11:06 pm
Very sweet squatting -- congrats on the PR for reps!
Thanks drake!

Good squatting, hit that bench hard!
oh it will be done boom, might go for either band pressing or chains. we'll see!

Good stuff King.

Thanks Juggs.

SQUAT or DIE!
07-02-09, 11:07 pm
Squat workout from last night

Squat to 15 inch box(parallel): 435x3, 485x1, 505x5- whew! god damn rep PR

Stiff leg deads with fat bar: 150x10, 225x10x10


done. gonna start hitting my deads up again. going heavier and heavier with my assitance work for it. Tomorrow is Bench day, also will be having sort of a cookout at Southside.

If anyones in the area feel free to stop by and chill with the southside crew!

great work kong.. thanks for telling me u had a new journey :(

KiNgKoNgPrOnGeD
07-02-09, 11:09 pm
great work kong.. thanks for telling me u had a new journey :(

haha my bad big man. I'm so inconsistent with checkin up on everyones journeys that i havent really advertised this new journey. How are things going on your end?

SQUAT or DIE!
07-02-09, 11:30 pm
haha my bad big man. I'm so inconsistent with checkin up on everyones journeys that i havent really advertised this new journey. How are things going on your end?

not to shabby, strength was dow this week.. pondering a week off to rest up the ole body...

Psycho77
07-03-09, 12:21 am
Squat workout from last night

Squat to 15 inch box(parallel): 435x3, 485x1, 505x5- whew! god damn rep PR

Stiff leg deads with fat bar: 150x10, 225x10x10


done. gonna start hitting my deads up again. going heavier and heavier with my assitance work for it. Tomorrow is Bench day, also will be having sort of a cookout at Southside.

If anyones in the area feel free to stop by and chill with the southside crew!



Fantastic work!!!!! You deserve a ton of oreos and pop tarts for that PR.

KiNgKoNgPrOnGeD
07-05-09, 4:35 pm
Fantastic work!!!!! You deserve a ton of oreos and pop tarts for that PR.

lol, thanks Mike. Definately feels good to be sgetting strongER!

KiNgKoNgPrOnGeD
07-05-09, 4:38 pm
Bench from friday

Raw warmups
145x10
235x8

Chains Added ( 150lbs total)
Bar+chains x5
145+chains x 5
235+chains x 5

Add 3-board

265+chains x 5
265+chains x 5

thats all, then enjoyed myself to some burgers from the cook out..

Tomorrow, either back and tris or shoulders are in order. Ill flip a coin before i go to the gym haha.

The Sun
07-05-09, 4:47 pm
serious bench bro. have that burgers to recover with.

prowrestler
07-05-09, 9:56 pm
sick work man, nice squat pr fuck

KiNgKoNgPrOnGeD
07-06-09, 1:18 pm
serious bench bro. have that burgers to recover with.


sick work man, nice squat pr fuck

thanks guys

KiNgKoNgPrOnGeD
07-07-09, 12:24 pm
Last night i hit mainly back and tris, with a lil bit of shoulder stuff since i cant lift today due to work.


OHP
135x10
185x10
225x6
225x6

Barbell row
135x10
185x6
225x8
275x5
275x8

Lat pulldown(parallel grip)
170x10
200x10
200x10

1 arm db row
100x15/15
115x15/15
125x12/12

CGBP
225x10,
275x5
275x5

Dips
Bw x10
+45x10
+70x8

db overhead extension
80x10
100x10
100x10

BB shrugs
225x20
315x15
405x15
495x12
405x13
315x25
225x35


Squat day on wendsday. will most likely do some full range deadlifts to see where im at

Big C
07-07-09, 12:25 pm
Volume galore.........I like bro. Some big weights being used to my kind of style, keep up the hard work man.

prowrestler
07-07-09, 1:54 pm
sweet day man, lots of heavy weight

weedlewott
07-07-09, 1:56 pm
strong mofo

KiNgKoNgPrOnGeD
07-07-09, 5:49 pm
Volume galore.........I like bro. Some big weights being used to my kind of style, keep up the hard work man.
Lol, volume is something you won;t see too often here, only on my assistance work days. the other days are my "BIG 3" days and its only a few exercises for those. But thanks C!

sweet day man, lots of heavy weight
pfffft, it used to be heaviER, just getting my feet back under me in my support work.

strong mofo
not strong enough... haha

KiNgKoNgPrOnGeD
07-07-09, 10:32 pm
Lately I've been feeling really good about my training. I've gotten back to lifting 3-4 times a week of quality work being put in.

In case any of you are wondering, my next meet will be the Pennsylvania State Championships at York Barbell in September.

It'll come faster than I think, so Im definately going to be hitting deadlifts alot harder to get that number back up. Its been far too long since ive held 600 in my hands and come to think of it...
...
...
I've yet to pull more than one good lift in a meet. That won't do....

KiNgKoNgPrOnGeD
07-08-09, 11:26 am
squat day today.... ooo how glorious!

might hit up either band squats or chain squats. gotta mix it upppp

Psycho77
07-08-09, 12:22 pm
squat day today.... ooo how glorious!

might hit up either band squats or chain squats. gotta mix it upppp



kill squats bro. can't wait to see how it turns out.

Thanks for reply on PM. Appreciate the help.

SQUAT or DIE!
07-08-09, 3:42 pm
squat day today.... ooo how glorious!

might hit up either band squats or chain squats. gotta mix it upppp

i highly reccommend BOTH!!!

Firedrake
07-08-09, 3:45 pm
Beautiful work there, bro -- the back work had to leave you tight!

KiNgKoNgPrOnGeD
07-10-09, 9:53 pm
Beautiful work there, bro -- the back work had to leave you tight!

thanks Drake! The weights for my back workouts arent what they used to be but in time theyll be back.

KiNgKoNgPrOnGeD
07-10-09, 9:56 pm
Bench workout tonight. First time using bands......god damn. at least I know where Im at


Bench:
Raw warmup
barx10
145x10
235x8
285x1

Add Bands( Monster Purple Minis Abtout 300 lbs tension at the top)
bar+bands x 5
135+bands x 5
185+bands x 1-
185+bands x 3--- too heavy, must get 5-7 reps
135+bands x 9--- too light, will add at least 10 lbs next week.

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

I'm 9 weeks out (8 weeks with last week no lifting) until Pennsylvania States. So I'm currently writing up my workouts for the next 9 weeks...will post it up when its done.

Psycho77
07-11-09, 12:02 am
Awesome work, A.

KiNgKoNgPrOnGeD
07-11-09, 4:44 pm
Awesome work, A.

thanks mike. I'm really psyched for doing bands the next two weeks. the training plan is almost finished, itll be up soon.

prowrestler
07-11-09, 5:30 pm
those bands sound brutal man

KiNgKoNgPrOnGeD
07-11-09, 7:21 pm
those bands sound brutal man

yea man, theyre definitly something else... 2 more weeks for me!

KiNgKoNgPrOnGeD
07-13-09, 10:57 am
On Shoulder days I'm gonna keep everything a little more higher rep for growth purposes. then as time gets closer to the meet, ill gradually bring the weights down and just focus on keeping the muscles warm.

DB shoulder press: 80x10, 90x10, 100x8, 110x6

EZ bar widegrip upright row: 75x10, 115x10, 115x10

DB side lateral(very strict): 30x10/10, 40x10/10

BB shrug: 225x30, 315x20, 405x15, 315x15, 225x10 squeezes- no straps on any sets.



Tonight i got back and triceps....time to get largeee!

T o m m Y
07-13-09, 11:03 am
Nice pressing homie..

KiNgKoNgPrOnGeD
07-14-09, 11:04 am
Back and Tris workout ffrom last night



Back:

Barbell row(worked on form a lot)
135x10
225x8
245x8
245x8

HS Hi-Row
3pps x10
3pps x10
3p+25 x10

Rhomboid squeezes with hi-cable
3 sets of 10 each side

Rev peckdeck
3x10+


Partial Dips
bwx15
bwx15
bwx15

DB overhead extension
80x12
90x10
100x10

Short bar Cable pushdowns

stack x 20
stackx20
stack x 10 nice and controlled


Off today. gonna eat up a bunch to get ready for squat/deadlift day tomorrow

C.Coronato
07-14-09, 2:56 pm
Looking good and strong KK. Hows everything going other wise?

KiNgKoNgPrOnGeD
07-14-09, 3:01 pm
Looking good and strong KK. Hows everything going other wise?

Thanks bro. Life has got a firm grip on my nuts right now. Working heavy hours to make rent and have enough for food n what not, school, the whole deal. Just trying to find a good balance between it all in time for my next meet in September

machineman
07-14-09, 3:22 pm
solid work, bro.....good luck with your meet in Sept.....

J Wong
07-14-09, 3:24 pm
Have a goal total for September?

prowrestler
07-14-09, 4:10 pm
awsome work man, sick db press

Firedrake
07-14-09, 4:20 pm
Great looking work, and I really sympathize with trying to balance it all.

That back work really hit it from every side. Rhomboids, even -- a lot guys seem to ignore those.

C.Coronato
07-14-09, 4:22 pm
Thanks bro. Life has got a firm grip on my nuts right now. Working heavy hours to make rent and have enough for food n what not, school, the whole deal. Just trying to find a good balance between it all in time for my next meet in September

Shit bro thats what keeps us alive. 23, GF, food, school loans, 2 jobs. It makes you feel good tho. You are doing something with you life and trying to make yourself better. All the while still rockin out hard in a sport you love. I feel ya on that one homie. Keep on chuggin and dont let life get the best of you.

KiNgKoNgPrOnGeD
07-14-09, 4:43 pm
solid work, bro.....good luck with your meet in Sept.....
thanks machine.

Have a goal total for September?
well... ill put it like this im gunning for my 500+ squat, high 500's pull, and a mid 300's bench.

im lookin to total 1450+

awsome work man, sick db press
thanks pro buddy

Great looking work, and I really sympathize with trying to balance it all.

That back work really hit it from every side. Rhomboids, even -- a lot guys seem to ignore those.
Thanks drake. i noticed in my training logs that ive been neglecting the rhomboids, and they are imperitive to have strong for benching. Gotta Do more of what i suck at.

Shit bro thats what keeps us alive. 23, GF, food, school loans, 2 jobs. It makes you feel good tho. You are doing something with you life and trying to make yourself better. All the while still rockin out hard in a sport you love. I feel ya on that one homie. Keep on chuggin and dont let life get the best of you.

Get Busy Livin...or Get busy Dying: sums it all up right there.

KiNgKoNgPrOnGeD
07-16-09, 11:45 am
Squat workout: All to 14 inch box with foam pad (parallel)
raw warmup 145x10, 235x5

Add chains- 160 lbs in chain

bar+chainsx5
140+chains x 5
230+chains x 3
280+chains x 5
300+chains x 7


very good day today. Gonna be lifting a lot with Jay now. Im going to just do squat on wednesdays, bench+assistance on fridays, and deadlift+assistance on sundays. this will help out greatly for my meet prep

The Sun
07-16-09, 1:18 pm
this looks like a high intense work KING. fuckin' job done.
I wanna see vids, would you mind to shoot vids of the interesting lifts? such as bands, chains and stuff?

prowrestler
07-16-09, 1:37 pm
awsome squats!

KiNgKoNgPrOnGeD
07-17-09, 12:04 pm
this looks like a high intense work KING. fuckin' job done.
I wanna see vids, would you mind to shoot vids of the interesting lifts? such as bands, chains and stuff?
Thanks sun, ill try to get some vids eventually, i lost my camera, and im not very tech savy. but ill def try to get some vids of the bands and chains movements

awsome squats!

thanks pro

machineman
07-17-09, 12:07 pm
heavy squats, bro.....look forward to the vids!

Psycho77
07-17-09, 12:13 pm
Squat workout: All to 14 inch box with foam pad (parallel)
raw warmup 145x10, 235x5

Add chains- 160 lbs in chain

bar+chainsx5
140+chains x 5
230+chains x 3
280+chains x 5
300+chains x 7


very good day today. Gonna be lifting a lot with Jay now. Im going to just do squat on wednesdays, bench+assistance on fridays, and deadlift+assistance on sundays. this will help out greatly for my meet prep


nice work as always King.

KiNgKoNgPrOnGeD
07-20-09, 11:39 pm
heavy squats, bro.....look forward to the vids!


nice work as always King.

thanks guys

KiNgKoNgPrOnGeD
07-20-09, 11:46 pm
Deads, back

Havent deadlifted in soooooo long. so to start this 8 week program for it, i did full range deads just working for reps


Deads: Double overhand grip
135x10
225x10
315x8
405x5
405x5
315x10

HS Hi-row
2plates per side x10
3 plates x10
3plates +25 x10
4plates x 5

Db row
100x10 e/s
100x10 e/s
100x10 e/s

then did 6 sets of db curls and hammer curls


Notes:
I'm paying for not doin heavy deads since my last meet. But i have confidence that ill be pulling in the High 500's come meet day.

KiNgKoNgPrOnGeD
07-21-09, 11:46 am
definitely feeling the post "i deadlifted yesterday" soreness today. Feels goooood!

T o m m Y
07-21-09, 11:53 am
Strong pulling brotha,i bet your back hates you right now lol..

The Sun
07-21-09, 3:09 pm
lmao 405x2x5, overhand.
strong motherfucker.

J Wong
07-21-09, 3:14 pm
Great pulling bro.

prowrestler
07-21-09, 3:21 pm
awsome work, powerful grip strength

Psycho77
07-21-09, 8:59 pm
definitely feeling the post "i deadlifted yesterday" soreness today. Feels goooood!

oh I know the feeling, haha.

KiNgKoNgPrOnGeD
07-21-09, 9:57 pm
Strong pulling brotha,i bet your back hates you right now lol..
lol my whole body does. ive missed this feeling for quite some time

lmao 405x2x5, overhand.
strong motherfucker.
thanks Sun. i figured if im gonna start getting back into deadliifting, i oughta get my grip strength back up.

Great pulling bro.
thanks boom

awsome work, powerful grip strength
gotta get the grip back to pull that 600 again...

oh I know the feeling, haha.
lol ohhhh what a world that is deadlifting!

KiNgKoNgPrOnGeD
07-22-09, 1:42 pm
Thank God for cows and chickens. I think I've put a farm out of business the last 2 days.



Squats tonight. Plan is to go free weight either to a low box or go full range. Might go to a box due to my whole body still having some DOMS from deadlifts on monday.

WIll aslo be starting back up GHR more calve work and also hittin my core again.

KiNgKoNgPrOnGeD
07-23-09, 11:45 am
last nights workout was a positive even though my hip was giving me problems

I was originally going to go to a low box but since my hip was feeling funny i went to a bix and foam pad that stopped me about 3 inches above parallel, working with heavier weight without aggrevating my hips too much.

Squats:
155x10
245x8
335x3
425x3
475x1
525x7: rep PR

---Holy shit my legs were not recovered fully from deadlifts on monday, and i sure as hell felt the pain after my last set

GHR
2 sets of 10


Done. Body is in a world of hurt today. Fine by me. That's why I keep doing this. Gotta get Bigger and Stronger.


Friday is Bench day. Will most likely be working with bands. Till then bros.

The Sun
07-23-09, 12:00 pm
thats a heavy bar there...

prowrestler
07-23-09, 12:48 pm
sick squats!

KiNgKoNgPrOnGeD
07-23-09, 9:43 pm
thats a heavy bar there...
Our bar is 65 lbs. its this thick bar with nurling thatll rip the skin off your back....

sick squats!
thanks pro, just gotta get them down to parallel

KiNgKoNgPrOnGeD
07-25-09, 8:53 pm
Bench day

Bench:
145x10
235x8
285x3

add monster mini purples

95 bar + bands x5
135+bands x5
155+bands x5
165+bands x5

trap bar shrugs
4 plates xfailure
6 plates x failure
6 plates x failure
8 plates x failure


getting strongerrrrr.......

Firedrake
07-25-09, 9:59 pm
Looks good, Bro!

Big C
07-25-09, 11:21 pm
Nice couple-a workouts my brother.....you're well on your way.

Psycho77
07-26-09, 10:46 am
Our bar is 65 lbs. its this thick bar with nurling thatll rip the skin off your back....

thanks pro, just gotta get them down to parallel



I love that kind of bar, I want that kind of bar......I wanna marry that bar. Oh yeah!

Thats sick squat weight, parr or not. Most guys can't even unrack that kind of iron. I'll give you a lovin pat on your skinless back if I could lol.

KiNgKoNgPrOnGeD
07-26-09, 6:48 pm
Looks good, Bro!
Thanks drake!

Nice couple-a workouts my brother.....you're well on your way.
Thanks C, definitely pleased im getting stronger on the bands, which means an even bigger bench!

I love that kind of bar, I want that kind of bar......I wanna marry that bar. Oh yeah!

Thats sick squat weight, parr or not. Most guys can't even unrack that kind of iron. I'll give you a lovin pat on your skinless back if I could lol.

Lol me n that bar def have a love/hate relationship.

KiNgKoNgPrOnGeD
07-28-09, 11:53 am
Back and tris workout fromt yesterday


Deadlifts:
135x10
225x8
315x5
405x3
455x2
365x10 slowly getting strength back on the deads.


Chest supported tbar row:
3x12-6, last set 3plates +25 x6

lat pulldown: parallel grip
4 x 8 last set 220x8

HS ISO Lo row
3x10

Dips
bwx10
bwx10
+45 x 10
bwx15

DB overhead extension
3x10-6, last set 100x6

Cable pushdown:
3x15

Psycho77
07-28-09, 12:27 pm
THem deads are looking better and better.

KiNgKoNgPrOnGeD
07-30-09, 10:36 am
On my way back to that 600 number Mike.

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

Squat workout from yesterday

-Brought the box down to about parallel for me, roughly 3 inches lower than last week

Squat:
145x10
235x8
335x3
425x3
475x3
505x3.
-felt real good, stayed nice and tight all 3 reps. That 500 Squat monkey will get booted off real soon


Good Mornings
barx10
135x10
135x10
135x10

Bench day tomorrow, then Sunday will most likely do deadlifts at Southside.

J Wong
07-30-09, 4:27 pm
Strong squats bro!

Ironjaw
07-30-09, 4:28 pm
On my way back to that 600 number Mike.

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

Squat workout from yesterday

-Brought the box down to about parallel for me, roughly 3 inches lower than last week

Squat:
145x10
235x8
335x3
425x3
475x3
505x3.
-felt real good, stayed nice and tight all 3 reps. That 500 Squat monkey will get booted off real soon


Good Mornings
barx10
135x10
135x10
135x10

Bench day tomorrow, then Sunday will most likely do deadlifts at Southside.

damn i gotta get my ass in gear with all these heavy ass squat days ppl are having... solid shit bro damn good day

Firedrake
07-30-09, 6:10 pm
Real nice squatting -- I would kill for numbers like that . . . who do I sacrifice the small child to?

Psycho77
07-30-09, 7:41 pm
Hope to hit the 600 mark soon, King. Wish me luck!

Sick squatting bro. The 500 monkey on your back is hangin on with just 2 fingers now. Shake that f*cker off.

The Sun
07-30-09, 9:42 pm
Hope to hit the 600 mark soon, King. Wish me luck!

Sick squatting bro. The 500 monkey on your back is hangin on with just 2 fingers now. Shake that f*cker off.

oh! a 500 monkey? how much protein that one has? 'cuz you gotta be damn hungry after squatting such a beast weight!

KiNgKoNgPrOnGeD
07-30-09, 10:02 pm
Strong squats bro!
thanks boom


damn i gotta get my ass in gear with all these heavy ass squat days ppl are having... solid shit bro damn good day
Good to have you here Ironjaw. Thats pretty much what your gonna get in here, some heavy weight, and a lot of madness!

Real nice squatting -- I would kill for numbers like that . . . who do I sacrifice the small child to?
Thanks Drake. Ill take the small schild....i haven't eaten in a few hours! lol

oh! a 500 monkey? how much protein that one has? 'cuz you gotta be damn hungry after squatting such a beast weight!
lol the 500 monkey refers to me not having a 500 squat in a meet yet, even though I've hit it plenty of times in the gym, gym lifts dont count, remember that.

scals
07-31-09, 5:17 am
Real strong squats brother. Nice work.

RK
08-01-09, 1:28 pm
Yo man hows it been? Haven't talked to you in a while but i hope everything is doing well. Keep it strong in lifting and everything you do bro.

KiNgKoNgPrOnGeD
08-03-09, 2:21 pm
Real strong squats brother. Nice work.
Thanks scals.


Yo man hows it been? Haven't talked to you in a while but i hope everything is doing well. Keep it strong in lifting and everything you do bro.

Shit, Ive been good man, still doin my thang thang in life and in the gym haha.

KiNgKoNgPrOnGeD
08-03-09, 2:24 pm
Bench workout from friday

Bench:
135x10
225x8
275x3
315x2
325x2
345x1

3-board press
365x1
365x3
345x7

--have to get my strength back onn these, its been a while since i did them, but will be using them from here on till the meet


Shrugs with trap bar thing
4plates x failure
6platesxfailure
8plates x failure
8platesxfailure
10plates x failure
10plates x failure

Done. body is really feeling broken down as of late

But who cares. Prolly hit u[ back n tris tonight. Deuce.

SQUAT or DIE!
08-03-09, 4:28 pm
shit son, thats some good benching

Ironjaw
08-03-09, 4:32 pm
hahahahaa i like this broken down nonsense you spittin hittin 345 bench ... you got this clean bro ... lookin solid.. keep it going

The Sun
08-03-09, 4:33 pm
damn, that's all I have left to stay.

KiNgKoNgPrOnGeD
08-05-09, 7:03 pm
shit son, thats some good benching
thanks squatty

hahahahaa i like this broken down nonsense you spittin hittin 345 bench ... you got this clean bro ... lookin solid.. keep it going
i took the last day or two off to let my body recharge. feelin a lot better. meet is just around the corner, its go time.

damn, that's all I have left to stay.

haha, thanks sun

Ironjaw
08-05-09, 8:21 pm
i took the last day or two off to let my body recharge. feelin a lot better. meet is just around the corner, its go time.



I feel ya on that took today off cuz i feel shot all teh hell lol

scals
08-05-09, 9:23 pm
Strong benchin brother.

Psycho77
08-05-09, 10:10 pm
Bench workout from friday

Bench:
135x10
225x8
275x3
315x2
325x2
345x1

3-board press
365x1
365x3
345x7

--have to get my strength back onn these, its been a while since i did them, but will be using them from here on till the meet


Shrugs with trap bar thing
4plates x failure
6platesxfailure
8plates x failure
8platesxfailure
10plates x failure
10plates x failure

Done. body is really feeling broken down as of late

But who cares. Prolly hit u[ back n tris tonight. Deuce.


solid workout, Big A.

Psycho77
10-06-09, 11:55 am
Whats sup, King? How are things over there?

T o m m Y
10-06-09, 12:45 pm
Whats sup, King? How are things over there?

x2...where you at bro?