ROCKLOCKRIDGE’S BLOG

The pump I got from this workout is unreal.  Give it a shot on your next arm day.

EZ Bar Curl - 65 x 15, 85 x 12, 105 x 6, Drop Set: 105×6,85×8,65×10

Standing 2 Arm Overhead Extension - 65 x 10,85 x 8, 100 x 6, Drop Set: 100×6,85×8,65×6

Hammer Curl - 15 x 15, 25 x 12, 50 x 10, Drop Set: 50×10,25×12,15×15

Lying Tricep DB Extension - 15×15,20×12,30×10, Drop Set: 30×10,20×12,15×15

Incline Curl- Drop Set totaling 50 reps.  I started at 30’s and worked down to 20’s

Straight Bar Pushdowns - Drop Set totaling 50 reps. I started at 200 and worked down to 100.

Most of you will probably have to go heavier.  The weight I found wasn’t important.  Good form with lighter weight works best.  Let me know if you try it how it works for you.  I think I’ll keep it in the plan for a few weeks.  God Bless and Merry Christmas!
ROCK

1/1/08                     
           12/18/08
Bench press 1rm 320 lbs.                    
          405 lbs.

Weight               250 lbs.                               260 lbs.

Bodyfat              18.8%                                 18.3%

Leg Press           245 x 25 reps                       245 x 50 reps

Hammer Curls    50’s x 8 reps                        50’s x 20 reps

I made improvements overall all year, but these were the biggest jumps.  I also added 1/2 inch to my arms.  Went from a XL to XXL in shirts and a 38 to 34 waist on jeans.  I hope 2008 has been as good or better for you than it has been for me.  I hope that ‘09 is everyone’s best year yet.  God Bless.  ROCK

10 years ago, I saw someone bench 400 in the gym for the first time.  It was my first day in a gym and I was beginning my own journey.  I had decided that I was going to do it someday.  I initially got it for the first time in May 07, but I hurt my shoulders as my spotter failed to help me rack it.  I had my dream for 3 seconds and I lost it.  fast forward to today and I finally climbed the mountain again and I got 405!  As a matter of fact, i did it on two separate occasions today.  I finally have my dream and now the time has come for me to enjoy the moment.  Come Monday, though, I will be planning my next goals.  Anything is possible, you just have to want it bad enough.