Live in the Moment

[KiNgKoNgPrOnGeD]

I've been away from this sacred place for quite some time. A place where I used to share and discuss the iron life with like-minded individuals.

Looking back on the last few months of my life, I realised how much I lost FOCUS in my training...

...Something that has eaten at me since it started.


I've spent the last 2 months practically being a model for doctors in hospitals. Two months ago, I had a measely ingrown toenail. After getting it taken care of, I developed a massive infection from my big toe down to my heel.

And three weeks ago, i was diagnosed with MRSA on my back. I lost roughly 20 pounds prior to being admitted to the hospital. I didn't know that whatever was making me feel sick was slowly growing and taking away my ability to enjoy life.

What has this taught me?.....To not take anything for granted.

I was evolving week in and week out in training. Getting bigger. Getting stronger. and just like that I have widdled to a much smaller man.

This isn't a message looking for pity and sympathy.

This is ME telling the world that I AM BACK. The caged animal within has awoken from this coma.

I'm prepared to earn back what I have lost. It's time....


I'm READY.




...more to come.

[C.Coronato]

Sometimes life hits you hard my brother. You got back on track and your doing well . .thats very important. Keep your mind right and you will do just fine my man.

Welcome.

[KiNgKoNgPrOnGeD]

Sometimes life hits you hard my brother. You got back on track and your doing well . .thats very important. Keep your mind right and you will do just fine my man.

Welcome.

No doubt about TTL. It feels good to be back on the forvm and back to thr iron life. I have some work to do, but the other side of the pasteur looks promising.

Back to the grind.

[Firedrake]

DAMN, dude -- you've been through the mill!

Glad to see you back at it. You'll have a climb, but that'll only make you hungrier for it, if I remember your -last- Journey! Just think: you're all set for a HUGE rebound!

Go for it!

I'm subbed!

[J Wong]

There you are! You know I'm subbed, glad to have you back bro

[KiNgKoNgPrOnGeD]

DAMN, dude -- you've been through the mill!

Glad to see you back at it. You'll have a climb, but that'll only make you hungrier for it, if I remember your -last- Journey! Just think: you're all set for a HUGE rebound!

Go for it!

I'm subbed!
Thanks Drake, shit happens, but wat can u do ya kno. I'm gettin busy makin my lemonade.

There you are! You know I'm subbed, glad to have you back bro

Thanks for the welcome bro. feels good to be back in action.

[KiNgKoNgPrOnGeD]

Walked into an old buddy of mine at my "globo gym". Told him about my recent troubles, and he brought me into his workout. It's a lot different from what i was used to, but it was much needed to speed up the muscle memory.


Bench:
barx20
135x10
165x10
185x10
205x6
195x8

CGBP
135x10
155x8
185x6

These next 4 excercises were done at I go- You go pace
(weight is both sides total)

HS decline press
180x12
180x10
230x5
270x3

HS Incline press
140x12
140x12
180x6
180x6

HS Wide chest press
180x10
180x8
140x12
140x12

Cable flyes
30x10
35x10
30x12

- alot of the reps, on the HS machines, at the end were forced reps.

Side laterals with 25lb plate- 3 sets of 15 each arm

Front dbell raises- 3 sets of 12 each arm with 30 lb db



-Definitely felt awesome to be back in the gym sluggin' some iron around. Just got to be patient and let my muscles get back into the groove again.



Baby steps....

[prowrestler]

SUBBED.

count me in for sure dude

[KiNgKoNgPrOnGeD]

SUBBED.

count me in for sure dude

Thanks pro, how's everything with you man?

[KiNgKoNgPrOnGeD]

Damn...Upper body is brutally sore right now. Ohhhh how i've missed this.

Back and bi's tomorrow.


PEACE

[machineman]

glad to have you back in action, brother.....hope everything stays clear on the medical front.....time to get the grow back on!

[prowrestler]

Thanks pro, how's everything with you man?

pretty good, moving up in the wrestling world, makin great progress there.

im doing a meet in about a years time, training for that now

[Psycho77]

Walked into an old buddy of mine at my "globo gym". Told him about my recent troubles, and he brought me into his workout. It's a lot different from what i was used to, but it was much needed to speed up the muscle memory.


Bench:
barx20
135x10
165x10
185x10
205x6
195x8

CGBP
135x10
155x8
185x6

These next 4 excercises were done at I go- You go pace
(weight is both sides total)

HS decline press
180x12
180x10
230x5
270x3

HS Incline press
140x12
140x12
180x6
180x6

HS Wide chest press
180x10
180x8
140x12
140x12

Cable flyes
30x10
35x10
30x12

- alot of the reps, on the HS machines, at the end were forced reps.

Side laterals with 25lb plate- 3 sets of 15 each arm

Front dbell raises- 3 sets of 12 each arm with 30 lb db



-Definitely felt awesome to be back in the gym sluggin' some iron around. Just got to be patient and let my muscles get back into the groove again.



Baby steps....



sick come back workout.

Can't tell ya how glad I am to see you back here, posting and hitting iron. Thought that you were just busy with work and life, but I never thought for one bit that you were taken i'll by some nasty bug.

wish you the best of health. take care of yourself, King.

[KiNgKoNgPrOnGeD]

sick come back workout.

Can't tell ya how glad I am to see you back here, posting and hitting iron. Thought that you were just busy with work and life, but I never thought for one bit that you were taken i'll by some nasty bug.

wish you the best of health. take care of yourself, King.

Thanks psycho, def feels good to be back.

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

had a couple other light sessions this past week, off today then will be hitting up back tomorrow.

[KiNgKoNgPrOnGeD]

Squatted for the first time in 3 months yesterday. Enough said.

Squat
bar x10- already feeling it
135x18
225x13
225x10
225x10
225x10.

- Form felt good, hammies and glutes were tight as ever, but i still got my reps in.

Stiff leg dead
135x8
135x8
225x6

thats a wrap. Didn't want to push the issue too much with trying to get my legs back in the form. Gotta take my baby steps first before i can jump .

Off today, Most likely do back tomorrow with some triceps, then bench on sunday.

[Psycho77]

Squatted for the first time in 3 months yesterday. Enough said.

Squat
bar x10- already feeling it
135x18
225x13
225x10
225x10
225x10.

- Form felt good, hammies and glutes were tight as ever, but i still got my reps in.

Stiff leg dead
135x8
135x8
225x6

thats a wrap. Didn't want to push the issue too much with trying to get my legs back in the form. Gotta take my baby steps first before i can jump .

Off today, Most likely do back tomorrow with some triceps, then bench on sunday.


nice work, King. Can't wait to see you doing your usual squat numbers.

[KiNgKoNgPrOnGeD]

nice work, King. Can't wait to see you doing your usual squat numbers.

Thanks Mike. Training has been goin real well. My second squat workout i did 375x10 to a box bt 1 inch above parallel. so we'll see what happens tomorrow

[Firedrake]

It's great to see you back at it -- you HAVE been missed.

Come back as you can; it won't be all at once, and progress won't be a straight line, but you will get it done -- that I have faith in!

[KiNgKoNgPrOnGeD]

It's great to see you back at it -- you HAVE been missed.

Come back as you can; it won't be all at once, and progress won't be a straight line, but you will get it done -- that I have faith in!

Thanks for the kind words Drake. I forgot to tell you a HUGE CONGRATS for winning Rage's challenge bro. the pics definitly showed u busted your ass.

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

Squat Workout

Squat:
barx8
135x?
225x6
315x3 to box
365x3 to box
405x3 to box


Deads
135x5
225x5
315x3
405x1
495x0 - just tried it to see if i could get it.... no dice there.

Felt good to handle some decent weight today. That's all there really is to say.

Can't wait for the weeks to come.

[Firedrake]

Thanks for the congrats! What you see is only the beginning! Rage and I have it planned for me to enter a show next July, so I'll build mass through the end of January, and start peeling it off from then, taking it slow so I can keep my muscle through the cut.

You've got some fine work here -- the numbers look good, and will only climb from here!

[KiNgKoNgPrOnGeD]

Back and tris

had a short but very effective workout today.

Lat pull down (extra wide grip)
120x10
160x10
180x8
200x8

HS Hi-Row
2pps x10
2p +25 x10
3px10
3p +25 x6

Db row
60x10/10
80x10/10
100x10/10
100x10/10

Triceps:

Did this excersise that ForearmFreak told me about. Basically use the Smith machine and do standing JM Presses till failure, then move the bar up 1 for failure then again for failure then back down 3 times for failure sets.

Needless to say- that shit worked!

V-bar cable pushdowns
3 sets of 15


My strength is finally coming back. On Sunday, I benched 305 for a single, just to finally feeel some weight in my hands.

Squats on wednesday. should be funnnnnn!

[KiNgKoNgPrOnGeD]

lifting has been goin good lately. I'd post what i did but im too lazy to get my log book out my car.

All i remember is

Squat w/ cambered bar- 4 plates/side x 5

deadlift- 405x1, 365 x3

Gotta figure out how to get back to my old deadlift ways. lots of accesory work will be implemented.



Till next time....

[Firedrake]

You'll get it back, bro! Nice job!

[ForearmFreak]

God your such a freak!

[KiNgKoNgPrOnGeD]

God your such a freak!

says the 220er who kicked my totals ass HAHA!....we'll see what happens come february my brother.

[KiNgKoNgPrOnGeD]

Alright, haven't posted much of any of my workouts the past few weeks, but I'm gonna try better to update you guys as much as possible.

Basically. my strength is nearly back to what it was. besides a few techinque tweaks to be done here and there, im handling heavy weight again and regaining noticable size.

As some of you may know, I train at Southside Iron-Gene Rychlaks gym. normally train with my very good friend ForearmFreak.

Let me tell you all this. I was just getting back into lifting after being out for nearly 3 months and i went to help FF at his meet a few weeks ago. He posted a 1445 total and pulled a monstrous 600 lbs at 213 bw. As much as I was proud to watch him succeed and more it definitly lit a huge fire under my ass.

He knows it. I know it.... So together we will train our fuckin asses off and push one another to levels we didn't know were there.

quick wrap up:

Sunday bench after blizzard
Full range: 140x10, 225 x??
add monster greens doubled: 135x5, 185x5
add 3board: 230x3, 280x3, 315x1 + 2 forced

Incline bench: 135 x10, 225x9 or 10, 245x 7-9?? dont have my book in front of me



Monday: tris and back
CGBP: 135x10 185x10, 225x10
Tricep Pushdowns: 3 sets of 10, last set slow negatives
DB rollers": 30x10, 35x10 35x10
SMith machine stnading JM presses: a lotta of fucking reps...these are brutal but i love them!

Pulldowns to chin: 140x10, 170x10, 200x9, 230x8 +2 forced
Db row: 105x10/10 125x10/10, 125x10/10
pullups: bw x2x2x2x2x2x1x1x1. every set i switched grips. GOTTA GET STRONG ON THESE AGAIN!

Tomorrow is squat daygoin free weight for a top set of 3-5 to a parallel box

[KiNgKoNgPrOnGeD]

SQuat day

Squat: 145x8, 225x5
add parallel box: 335x1, 415x1, 505x3, 525x3

Deads w/ fat bar: 150x3, 240x3, 330x2, 420x1, 470x1

reverse hypers: 2 plates x10, 4plates x10, 6plates x10

done.... felt real good bout today.

[Psycho77]

SQuat day

Squat: 145x8, 225x5
add parallel box: 335x1, 415x1, 505x3, 525x3

Deads w/ fat bar: 150x3, 240x3, 330x2, 420x1, 470x1

reverse hypers: 2 plates x10, 4plates x10, 6plates x10

done.... felt real good bout today.


You are one strong mofo....nuff said.

[ForearmFreak]

all this guy needs is two ammonia caps....and crazy weight will be moved

[Psycho77]

Happy New Year's, Big A!

[KiNgKoNgPrOnGeD]

Updating this weeks workouts...ended 2009 very nicely

Sunday 12/26 bench day

Bench:
140x10
230x6
-add 100lbs chains-
140x3
230x1
-add 2 board-
280x2+1 forced
300x1-solid rep

Incline bench:
135x10
245x5
265x3

Shrugs with trap bar: 4 plates x 20, 6p'sx20, 8 p's x 20+

12/28 Tri's/Back
CGBP:
135x15
225x10
275x1
335x1
225x16

Cable pushdown- 3 sets 10-15, ( weights feel different on the cable machines so i didnt write the weights)

1-arm overhead cable extension- 3 sets 10-15 each arm

Pulldowns to chin:
170x10
210x8
230x8

Tbar row
3 p'sx10
4p's x 10
5p's x8
3p's x 10 slow and controlled


12/29 Squat day

Squat:
135x10
-add purple bands-
150x3
240x2
310x1
350x2
380x2

Fat bar deads:
240x3
330x2
420x2-felt real strong
510x0
510x0...lower right side of my back wasnt feeling the 510... hold off deadlifting till 2 weeks before the meet.


12/31 shoulders and bi's/forearm

seated smith military w/ closer grip:
95x10
135x15
195x10
225x10
235x5
135x10 slow and controlled

Front db raise:
3 sets of 10 with 35 lb

wide grip upright row:
75x10
125x10
145x10

Face pulls:
3 sets of 20

Altnerating db curl:
45lbs x 3 sets of failure

DB hammer curl:
60x10
65x10
70x10

45 plate curl:
3 sets of failure

[J Wong]

Solid work

[KiNgKoNgPrOnGeD]

Bench day 1/3

Bench
barx10
140x10
230x10
280x3
-add 2 board-
320x1
350x3
360x3-solid set

Incline bench
135x10
225x10
245x7+3 forced

Shrugs with trap bar- 3 sets 10-15

green bands shoulder raises/ rotator cuff reps. 3 sets of a lot of reps

[KiNgKoNgPrOnGeD]

Just got my supplements in the mail today.

its go big or go home now. Feb 13th cant come enough

[J Wong]

Solid stuff, what are you gonna go for on 2/13?

[Firedrake]

Great work on Sunday -- glad to hear about the supps (I'm waiting for some right now, too). What's up next month?

[KiNgKoNgPrOnGeD]

Solid stuff, what are you gonna go for on 2/13?


Great work on Sunday -- glad to hear about the supps (I'm waiting for some right now, too). What's up next month?

My next meet is Feb 13th. the Barno Newman Classic. my first meet since Palooza in April and my " I'm back" party since being out for nearly 3 months.

Im not even sure yet what I am shooting for exactly. But i do know that I will break a 500 lb squat. My bench i have no idea. i would like to finish with a 350+ bench. and as for deadlift....jesus lord all mighty... I have no idea where thats at. I'd hope to pull somewhere in the 500's.

[KiNgKoNgPrOnGeD]

Squat day

Squat to parallel box

145x10
235x3
325x1
415x1
465x1
535x3


SSB Good mornings:

barx10
150x10 for 4 sets

[KiNgKoNgPrOnGeD]

Gave it some thought, and these are what I'm looking at for my openers..

Squat- 500

Bench- 330

Deadlift- 500

Goin for broke on the squat. Not gonna pussy foot around and open in the 400's when i haven't recorded a 500 squat yet in a meet even though I handle 500+ every squat day.

Bench wise I'm feeling a lot stronger now that I've brought my grip in a inch. We'll see how that goes

As for the deadlift. I have no idea where its at. But I'm confident enough on meet day ill be able to pull in the 500's. So we'll see where that ends up.

Just a reminder to myself what I did my last meet in April for Palooza...

Squat- 490

bench- 335

deadlift- 545

total- 1370

[J Wong]

Good looking openers. 1330 with just your openers is nice.

[zanderfever]

MEET TIME! Yay

[KiNgKoNgPrOnGeD]

MEET TIME! Yay

Nice to see you back Alex!...anddd yeaaaaa buddy.. meet time is soon..

[zanderfever]

Nice to see you back Alex!...anddd yeaaaaa buddy.. meet time is soon..

Glad to be back, King. How soon?

[KiNgKoNgPrOnGeD]

Glad to be back, King. How soon?

FEB 13th. barno-newman classic in whitehall PA

[KiNgKoNgPrOnGeD]

Squat workout from last night

Squat- done to box right where it needs to be.

150X10
240x6
-add 200 lbs of chain-
150x3
330x2
380x1
420x3


Deadlift w/ fatbar

240x1
330x1
420x1
510x1
560x0- got that about 2 inches off the ground lol..


Won't pull again till my openers week but i wont push the issue, I'll be satisfied with pulling an easy 500-545

[Firedrake]

Strong-ass work, bro! I'd love pulls like that, and I don't think I'll EVER see squats like that with my old knees!

[Psycho77]

Strong-ass work, bro! I'd love pulls like that, and I don't think I'll EVER see squats like that with my old knees!

never say never

[Psycho77]

Squat workout from last night

Squat- done to box right where it needs to be.

150X10
240x6
-add 200 lbs of chain-
150x3
330x2
380x1
420x3


Deadlift w/ fatbar

240x1
330x1
420x1
510x1
560x0- got that about 2 inches off the ground lol..


Won't pull again till my openers week but i wont push the issue, I'll be satisfied with pulling an easy 500-545



hell yeah! thats some sick lifting.

[KiNgKoNgPrOnGeD]

Strong-ass work, bro! I'd love pulls like that, and I don't think I'll EVER see squats like that with my old knees!
Thanks Drake. Psycho is right..never say never man.

hell yeah! thats some sick lifting.

Thanks Mike. its gettin closer to meet day and i feel like I'm gonna peak at the right time.

[zanderfever]

Squat workout from last night

Squat- done to box right where it needs to be.

150X10
240x6
-add 200 lbs of chain-
150x3
330x2
380x1
420x3


Deadlift w/ fatbar

240x1
330x1
420x1
510x1
560x0- got that about 2 inches off the ground lol..


Won't pull again till my openers week but i wont push the issue, I'll be satisfied with pulling an easy 500-545

Chains and fat bar. Me likey

[KiNgKoNgPrOnGeD]

Bench on sunday

Full range bench:

140x10
230x5
280x3
320x1
340x1
340x1

add 4 board:
370x5
405x5ish


ooo its getting closer...

[BionicMasterPiece]

Squat workout from last night

Squat- done to box right where it needs to be.

150X10
240x6
-add 200 lbs of chain-
150x3
330x2
380x1
420x3


Deadlift w/ fatbar

240x1
330x1
420x1
510x1
560x0- got that about 2 inches off the ground lol..


Won't pull again till my openers week but i wont push the issue, I'll be satisfied with pulling an easy 500-545

superman strength!

[KiNgKoNgPrOnGeD]

superman strength!

Thanks Bionic. Nice to see a fresh face in my thread. there will be plenty of that in this journey-superman strength! lol

[Firedrake]

Damn fine benching! Great prep work!

[T o m m Y]

Niiiiiiiiiiiiiice pressing brotha..

[KiNgKoNgPrOnGeD]

Damn fine benching! Great prep work!


Niiiiiiiiiiiiiice pressing brotha..

thanks guys.

[KiNgKoNgPrOnGeD]

1/20 Squat day
worked up to 560x2 to a parallel box

ssb good mornings- 4 sets up to 225x1- back was toast

1/22 did back today agt the school gym

lat pull down-last set 260x8

1 arm row( used barbell wedged in corner cuz dumbells only went up to 100)
115x10
135x10
170x10

6 sets total of hammer curls and barbell curls.

[Firedrake]

Damn - serious squatting, bro.

I sympathize on the rows -- my gym only goes to 110, and I never thought of that solution . . . hmmm

[KiNgKoNgPrOnGeD]

Damn - serious squatting, bro.

I sympathize on the rows -- my gym only goes to 110, and I never thought of that solution . . . hmmm

thanks drake, yea i got the idea for the rows by my buddy Forearmfreak. definitly a challenge grabbing the fat end of a barbell but it definitly works.

[KiNgKoNgPrOnGeD]

last heavy bench workout.

Bench:
135x10
225x8
280x1
320x1
340x1
360x0
360x0- elbows came out a lil too fast, fought the weight tho, but not a rep in my book.

green band side/front/rear delt contractions.

shrugs with trap bar:
2 plates x a bunch
4 plates x a bunch
6 plates x a bunch
8 plates x a bunch
.................................................. ........

this wednesday will be my last heavy squat workout. look to go maybe 580 for a double to the parallel box.

This is what I'm thinking of for my openers for the meet.

Squat- 520

Bench- 320

Deadlift- probably low 500's

just to remind myself of what i did last meet all the way back in april 09:

Squat-490
Bench-335
deadlift-545

total-1370

[J Wong]

Solid training in here bro, good luck at your meet

[ForearmFreak]

hhhhhhhhokay...so...you should probably cut for this meet....i was thinking mmmmm 220's or 198...dasss istttt goooott. YAWWW????....p.s. change yo sig to your new journey...that is all. Goodbye.

[KiNgKoNgPrOnGeD]

Solid training in here bro, good luck at your meet
thanks boom.

hhhhhhhhokay...so...you should probably cut for this meet....i was thinking mmmmm 220's or 198...dasss istttt goooott. YAWWW????....p.s. change yo sig to your new journey...that is all. Goodbye.

hhhhokayyyy. you talk crazy mang. i cut down 165 yahhhhh!

[KiNgKoNgPrOnGeD]

passed on my triceps session today. the tendonitis i reaggrevated in my left elbow isnt pretty much gone but i dont want to push the issue this close to the meet. ill see how it feels either thursday or friday when i do my back workout.

will most likely just do another heavy double tomorrow for squat day, or might just do my opener. just need to plan ahead and see how i can fit workouts in my schedule the next week..

[KiNgKoNgPrOnGeD]

Squat day

was originally gonna just free weight. but everyone else was doing chains so..shit LETS GO!

FW WARM UP
155x10
245x5
335x3
425x1

Add 200lbs of chain

245x3
335x1
425x1
515x0-------just over 700 at the top, unracked it fine, went down fine, got an inch off the box and got stuck haha...maybe next cycle.

SSB Good mornings
barx10
135x10
135x10
225x4

Reverse hypers
4plates x ??
6 platesx ??
6 platesx??

that was my last heavy day till the meet. openers on sunday and wednesday then week off till the meet.

[T o m m Y]

Strong

[J Wong]

Nice squatting king, kill it at the meet.

[KiNgKoNgPrOnGeD]

Alright, Had my openers week. This is how it's looking.

Squat-525

bench-320

deadlift-510

Gonna have one more lifting session tonight for just maintenance work on tris bis and back. then no lifting till the meet...reallyyyyyy not looking forward to no lifting haha!

[Firedrake]

Solid openers -- knock 'em dead, bro!

[KiNgKoNgPrOnGeD]

Squat:
525-good
550-good
600-miss- went to push it back up and the weight just kept pushing me down lol

- i was originally gonna go for 580 because 550 felt strong. but said fuck it and went for broke. now i have a new goal for my next meet.

Bench:
325-good
340-good
360- miss- got like 2 inches off my chest then died

Deadlift:
530- good
555-good
565-miss

Total 1445

Well I'm pleased with this meet. It could have been worse the way warmups were going each lift. Something tweaked or just felt awkward each time i warmed up. Got new meet PR's in everything but deadlift.

[J Wong]

Good job at the meet, what weight class did you compete in?

[mritter3]

solid work at the meet man...big numbers, congrats

[deanna7272]

Great job KKP... Hope you're doing well...

[KiNgKoNgPrOnGeD]

Good job at the meet, what weight class did you compete in?
thanks boom. i did the 308's. it was my first meet since april 09 and only 2 months of training after i was sidelined with mrsa for 2 months.



solid work at the meet man...big numbers, congrats
thanks bro.

Great job KKP... Hope you're doing well...

thanks deanna! everythings going good, just making my plans for my next meet and what im gonna do. hows everything with you?

[Firedrake]

That's a good showing, though -- PRs, good form, good work! You know what you have to work on. That's not a bad thing.

[KiNgKoNgPrOnGeD]

550 squat
http://www.youtube.com/watch?v=_0xSAj19Z58

340 bench
http://www.youtube.com/watch?v=OL-fK7P14ZA&feature=channel

555 deadlift
http://www.youtube.com/watch?v=SZ9S3PKj50U&feature=channel

[KiNgKoNgPrOnGeD]

still deciding when my next meet will be. but ive got some new goals in mind and im gonna achieve them

600 squat

375 bench

625 deadlift.

[deanna7272]

thanks deanna! everythings going good, just making my plans for my next meet and what im gonna do. hows everything with you?

Things are good here... Training and diet are... well.. the same...lol Will I see ya in Cbus??

[KiNgKoNgPrOnGeD]

Things are good here... Training and diet are... well.. the same...lol Will I see ya in Cbus??

Unfortunately the expo isnt in my plans for march. Funds werent in my favor this year. paying my way through school while paying for old school loans at the same time have been suckin me dry.

But def count me in for next year!

[deanna7272]

Unfortunately the expo isnt in my plans for march. Funds werent in my favor this year. paying my way through school while paying for old school loans at the same time have been suckin me dry.

But def count me in for next year!

Oh definitely... I understand, ya gotta do what ya gotta do!!! I'm holding ya to it... Maybe I'll see ya before that in Jersey!!!!

[J Wong]

550 squat
http://www.youtube.com/watch?v=_0xSAj19Z58

340 bench
http://www.youtube.com/watch?v=OL-fK7P14ZA&feature=channel

555 deadlift
http://www.youtube.com/watch?v=SZ9S3PKj50U&feature=channel

Our squat set up is nearly identical. You definitely had more then 550 in you. As for the bench, I wish I had your set up, haha. However, your deadlift form just looks off to me. Your stance seems to wide for a conventional stance. I think you should try and move your feet and hands in closer.

[KiNgKoNgPrOnGeD]

Our squat set up is nearly identical. You definitely had more then 550 in you. As for the bench, I wish I had your set up, haha. However, your deadlift form just looks off to me. Your stance seems to wide for a conventional stance. I think you should try and move your feet and hands in closer.

haha thanks on the first 2.

I'm still figuring out a good setup for deadlift. been thinkin about trying sumo, or just do what u said and move my feet and hands closer. ill figure it out soon enough

[KiNgKoNgPrOnGeD]

Squat day-

-went for higher reps this week, most likely will be doing so for the next couple weeks.

Squat:

155x10
245x10
335x8
335x10
385x10
425x10


Romanian deads w/fat bar standing on 45lb plate:

135x10
225x10
275x8
315x8
-went for 365 on the last set but something didnt feel right in my pelvic area. gonna get it checked out tomorrow by the chiro to see if its a possible hernia...hopefully not.

[J Wong]

Nice work....good luck at the doctors.

[KiNgKoNgPrOnGeD]

Bench day Sunday 2/21

-continuing with higher reps-

140x10
230x12
230x10
280x7
280x9

3 brd press
315x8

Incline bench
135x10
185x10
225x5
245x3

side raises/front raises/reardelt contractions with green bands

3 sets for each

Back/bis 2/22

Lat pulldown
100x15
160x10
200x10
200x10

HS Hi-row(weight is each side)
90x10
135x10
135x10
160x10
160x10
135x10
135x10

CHest padded tbar
2plates x10
3platesx 10
4platesx8
3plates x 8
2plates x10
1 plate x10

-last 3 sets were done with slow negatives, stretching lats out then slow controlled contraction with a pause

1 arm db row
110x10/75x15
125x10/80x10
125x10/80x8

ezbar standing curl
75x8
75x8
75x8

standing alt. db curl
40x10 for 3 sets


then a 3 part forearm burnout. for 3 sets

[J Wong]

Good work... how did the appointment with the chiro go?

[KiNgKoNgPrOnGeD]

Good work... how did the appointment with the chiro go?

by the time my appointment came whatever was wrong wasnt bothering me anymore. he said i prolly just strained a muscle in my pelvic area. ill just have to be a little wiser when to use my belt, or just make sure my form is good

[KiNgKoNgPrOnGeD]

squat workout from tonight.

Squat:
155x10
245x5
335x5
425x3
475x2
515x5, last one kinda sucked

Deadlifts:
-moved my stance more narrower as well as my grip, it made a world of a difference-

230x3
320x1
410x1
500x5- defintily the hardest set ive done with deadlifts, but the pop off the ground is a lot better and defintly feel a lot stronger.


Reverse hypers

1 set of 15 with 4 plates


- decided im gonna do PowerPalooza in April, gotta knuckle down quick and get my training schedule right.

[J Wong]

Haha, glad I said something about your deadlift.

[KiNgKoNgPrOnGeD]

Tris/ delts workout from yesterday

CGBP:
135x10
185x10
225x5
245x5
275x5

Cable-Rope pushdowns
stack for 15 d/s half stack for 30

-did that for 3 sets

DB rolling extensions

30x10
40x10
50x8

REV peck deck
120x10
120x10
120x10
120x10

seated bent over raise
30x10
35x10
40x8

Standing side laterals
30x12
40x10
45x10

smith machine upright row medium grip
135x10
155x10
185x10

DB shrugs
run the rack style dropped down 25 lbs each time

125x20
100x20
75x15
50x20

- did that for 3 sets.

done

- Did some hefty shoveling today with all the snow father winter dropped on us in the northeast. lower back is friedddd

[Firedrake]

Sweet work -- I imagine your shoulders weren't too happy with all that shoveling, either!

[KiNgKoNgPrOnGeD]

Sweet work -- I imagine your shoulders weren't too happy with all that shoveling, either!

Thanks Drake!

[KiNgKoNgPrOnGeD]

back/bis

-worked out at my schools gym...with no headphones---

Lat pulldown(wide grip)
5 sets of 10, last set 245x10

BB row
135x10
225x10
225x10

- gonna try and strart doing these without a belt. using a belt actually restricts my breathing a little bit so ill get as strong as i can without the belt

db row
65x12
100x10
125x10
145x10

db curl
40x10
50x10
60x8

hammer curl
75x10
80x8
90x8

[Firedrake]

Awww, poor, deprived baby -- no headphones. <grin>

Solid work! Nice rowing and curling!