ROCKLOCKRIDGE’S BLOG

Incline BB Press - 135×10,155×10,185×10,205×8,245×6

Smith Machine Row - 135×10,155×10,185×10,205×8,225×6

Flat DB Press - 60×15,80×12,100×10

FreeMotion Pulldown - 80×15,100×12,120×10

Freemotion Flye - 30×15,40×12,50×10 - Super Slow Reps

Rear Delt Flye on FreeMotion Chest Machine - 20×15,25×12,30×10 - Super Slow Reps

Level 10 Workout!  Kicked my butt good.  I am still pumped and it has been 3 hours since I left the gym.  I’ll post nutrition log later today. Have a good one.  ROCK

Week 5 of Body-for-Life starts today.  No training, but I will come up with a new program for the next four weeks.  I will post it on Monday.  Higher reps and higher cardio will be definite changes.  Diet might change a little too.  Take care.  ROCK

No training today.  I have a lot of stuff to do with school and finding a job now that I am graduating.  Arms tomorrow with my old training partner, Mike.  He is actually stronger and leaner than me, so that will be a kick in the butt that I need.  Everyone have a good weekend.  ROCK

Today sucked.  I should have done much better since I had the entire free weight area to myself, but nonetheless I got through it.

Shoulder Press on FreeMotion 90 x 10, 120 x 8, 150 x 6(stack)

Front Raise/Side Raise Superset 15×10, 20×8, 25×6

Rear Lateral Raise 15×20,15×20

Shrugs on BodyMasters Shoulder Press Machine - 260×20, 260×20 (stack)

My buddy who works at the gym showed up and I helped with squats.  I got 315 for a single (PR).  I just couldn’t finish doing legs with him though.

I am still dragging from going to TN, having my presentation, and not eating much yesterday.  I am refueling and resting all day today.  ROCK

I have been from WV to Tennessee and back today.  My cell phone has been cut off and reconnected, and I have a presentation tonight that I am only 75% ready for.  If I am lucky, I’ll hit the gym at 8:30 for a quick 30 minute workout.  I haven’t ate much today either.  Hopefully, my blog will be a little better tomorrow.  Take care.  ROCK

Killer arm workout this morning.

Hammer Curl - 20 x 10, 30 x 10, 40 x 10, 50 x 8, 65 x 6(cheated last 2)
Overhead Extension - 40 x 10, 50 x 10, 80 x 10, 90 x 8, 100 x 8

Barbell Curl - 65 x 10, 85 x 8, 105 x 6

Close Grip Seated Bench Press - 150 x 10, 225 x 8, 300 x 6

Machine Preacher Curl - 50 x 20, 50 x 20

Rope Pushdown - 100 x 20, 100 x 20

Toe Press - 245 x 20 3 sets

I was off today for some reason.  Anyway, here’s how it went.

Flat bench - 135 x 10, 155 x 10, 185 x 10, 225 x 8, 275 x 4, 315 x 1

Incline DB - 65 x 10, 80 x 8, 100 x 6

Incline Flye - 30 x 20, 30 x 20

Toe Press - 245 x 20 3 sets

Cardio this PM before class.  I am going to kick ass and take names tomorrow I assure you.  Shoulders and Back

I am going to do my cardio on the river trail.  Walk and run intervals.  Nothing special.  Tomorrow is cheat day, but I am not going overboard.  Hope all of you enjoy the rest of your weekend.  Take care. ROCK

Had to make adjustments due to people using rack and other machines I wanted to use.

Plate Loaded Squat Machine - 135 x 10, 225 x 10, 315 x 10, 405 x 8, 500 x 6

Hack Squat - 225 x 15, 315 x 12, 405 x 10

Standing Leg Curl - 30 x 15, 40 x 12, 50 x 10

Lying Leg Curl - 60 x 15, 80 x 12, 100 x 10

Leg Press - 250 x 50

Toe Press - 250 x 10, 250 x 10, 250 x 10, 250 x 10, 250 x 10

Awesome workout.  Would have rather done free weight squats, though.

I actually did arms a second time this week because my buddy hadn’t hit arms this week and I thought my workout Tuesday was a little weak.

Alt. DB Curl  20×10,25×10, Drop Set 50×5,40×5,30×10

Overhead DB Ext. 40×10,50×10, Drop Set 100×5,90×5,80×8

Barbell Curl Drop Set 105×5,85×5,65×12

Close Grip Bench Drop Set 225×6,185×5,135×10

Preacher Curl Machine 85×10,70×10,55×12

Rope Pushdown 130×12,115×10,100×12

Killer Workout followed by 20 minutes cardio Treadmill 3.5 speed, 15% incline 135 bpm.