ROCKLOCKRIDGE’S BLOG

Hammer Curl Drop set 50,40,30

Overhead Ext Drop Set 100,80,60

BB Curl Drop Set 75,65,55

Close Grip Seated Bench Press Drop Set 150,130,110

Preacher Curl Machine 10-1 Burnout 50 lbs.
Rope Pushdown 10-1 burnout 100 lbs.

In a hurry, details later.

Leg Ext. 105×10 3 sets

Standing Leg Curl 25×10 3 sets

Leg Press rolling 20 sided dice, add 5 reps to number

Set 1 245 lbs. rolled a 12 + 5 =17 reps

Set 2 335 lbs. rolled a 8 + 5 =13 reps

Set 3 425 lbs. rolled a 11 +5 =16 reps

Set 4 515 lbs. rolled a 2 + 5 =7 reps

Calf Raise - all sets with 135 lbs.

Set 1 rolled a 20 + 5 =25 reps

set 2 rolled a 14 + 5 =19 reps

set 3 rolled a 8+5=13 reps

This is called the Dungeons and Dragons workout.  My training partner Mike came up with it.  Try it.  It hurts.

Monday - Arms

Hammer Curl - 20×10,25×10,30×10,40×8,50×6

Overhead Ext. 40×10,50×10,60×10,80×8,100×6

Incline Curl/Inc. DB Skull Crusher Superset 20×10,25×8,30×6

Preacher Curl Machine - 50 lbs. 10-1 drop set.  10 reps, 10 sec. rest. 9 reps, 9sec. rest, etc.

Straight Bar Pushdown - 100 lbs. 10-1 drop set. same as curls

Tuesday - Shoulders

FreeMotion Press - 40×10,50×10,60×10,80×8,100×6

Side Raise - 15×10,20×8,25×6

Rear Delt Cable Flye - 20×20,20×20

DB Shrug 100 lbs. 10-1 drop set. same as arms above.

Wed. Chest & Back

Inc. BB Press - 135×10,155×10,185×10,205×8,235×6

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

Flat DB Press - 65×10,80×8,100×6

Close Grip Pull Up - 100×10,70×8,40×6

FreeMotion Flye - 50 lbs. 10-1 drop set.

FreeMotion Pulldown 80 lbs. 10-1 drop set.

Th. Basketball cardio for 45 minutes.

Post again on Saturday.  Later.

It is kinda small, but check out my pic I found.  it was taken after my very first workout back in 1999.  Thought I was kidding about starting out small, didn’t you?

Due to my scheduling changes, I am not as able to keep up with my blog as often as I would like to.  I will only post twice a week now.  I will do my best to keep up with all my friends as often as I can.  I will talk to you all again soon.

My health club has a weight loss challenge for the summer and I signed up for it.  I think I can do it.  I am actually going to come up with a new program for this since it is also the last few weeks of BFL contest too.  I’ll post the new plan and today’s workout later.

Smith Machine Shoulder Press 95×10,115×10,135×10,155×8,185×6

Front Raise 15×10,20×8,25×6

Side Raise 15×10,20×8,25×6

Rear Delt Flye 20×10,25×8,30×6

Dumbbell Shrug 10 sets,10 reps,10 seconds rest in between 100 reps total.
100,90,80,70,65,60,55,50,45,40

Seated Calf Raise 85×10 5 sets.

The shrugs kicked my ass.  Ankle finally feels better, so legs on Tuesday.

I am starting to be known as the guy everybody has to work out with.  I have had four different partners this week.  I started my job as a bouncer last night too and didn’t get to bed until 4 AM.  No training today.  Back at it on Monday.

FreeMotion Shoulder Press - 90×10,120×8,150×6

Front Raise - 15×15,20×12,25×10

Side Raise - 15×15,20×12,25×10

Rear Delt Flye - 20×20,20×20

Shrugs on Shoulder Press Machine - 250×20,250×20

Chest/Back

Incline BB Press - 135×10,155×10,185×10,205×8,235×5

One Arm Row - 40×10,50×10,60×10,80×8,100×6

Flat DB Press - 60×10,80×8,100×6 super slow
FreeMotion Lat Pulldown - 100×10,120×8,140×6 super slow

Incline Flye - 20×10,25×8,30×6 super slow

Seated Row Wide Grip - 80×10,100×8,120×6 - super slow

Hammer Curl 20×10,25×10,30×10,40×8,50×6

Overhead Ext 40×10,50×10,80×10,90×8,100×6

BB Curl 55×15,65×12,75×10 super slow reps

Flat Bench DB Skull Crusher 20×15,25×12,30×10 super slow reps

Incline Curl 20×20 super slow

Rope Pushdown 100×20 super slow

Great workout.  Level 10!  Chest later today.  ROCK