Rock's Bulking and Cuttin Journal

Rock405 · 04-29-2004, 11:48 PM

Yesterday evening April 29th worked my Legs with the following excersizes.

-Seated leg extensions- warm up

-Squats-
125 pounds-3 sets 8-10 reps
-225 pounds-3sets 8-10 reps
275-2 sets 5-8 reps
315-2 sets 3-failure

-leg press-225 2sets 8-10 reps
-315 2 sets 8-10 reps
-405 2 sets 8-failure

-lying hamstring extensions-3 sets failure

tommorow i will work on back and shoulders....

Rock405 · 05-03-2004, 11:43 PM

today i went heavy on biceps and triceps, tommorow i will hit chest and shoulders.

Rock405 · 05-05-2004, 12:00 PM

yesterday did chest....Bechn press, Dumbell flat presses, incine bench press and dips...today i will do legs.

Rock405 · 09-05-2005, 01:25 AM

Bench Press Log : End goal: Bench press 405 lbs

wednsday August 10, 05

Bench: 315 pounds, 1 1/12 reps

body weight 227
-----------------------------------------------------
Wednsday August 17

flat Bench 285: 5 reps

245: 5+ reps

205: 8 reps

165 10 reps

Incline Bench: 205 lbs 10 reps

225 lbs: 8 reps
-------------------------------------------------------------
Thursday Aug 25

flat bench 285-4 reps

275-6 reps

225- 8 reps

body wieght: 226

-----------------------------------------------------------
Thursday Sep 1, 05

Flat Bench 285- 6 reps

Incline 227- 8 reps

Rock405 · 09-06-2005, 02:52 PM

Sept 6, 20005

Flat Bench:

305 lbs 7 reps

275 lbs 7 reps

225lbs 10 reps
------------------
Incline Dumbell:

110 lbs 10 reps

132 lbs 8 reps

132 lbs 8 reps.

FishOrCutBait · 09-07-2005, 07:14 AM

Make sure that you are specifically training your triceps and front delts too, they'll help you get that 405 up!

Rock405 · 09-09-2005, 11:42 AM

ok thanks

TJ Cline · 09-09-2005, 11:45 AM

Do you burn out on every set ? I see that you drop the weight every set.

Rock405 · 09-12-2005, 02:28 PM

i pretty much go to failure on the heavier wieghts. And i try to stay between 8-10 reps on 225 and lower.

waking_life · 09-12-2005, 06:46 PM

How tall are you? you look stocky as hell.

Rock405 · 09-15-2005, 01:18 PM

today i out did myself, and have successfully made 315lb my working weight. I got 315 for 6 full, un-assisted reps, i needed help on the 7th.

todays workout

flat bench

empty bar-8 reps (warmup)

315lbs- 6 reps

225-10 reps

135-8 reps

incline dumbell presses

110lbs- 8 reps

120lbs-8 reps

130lbs-6 reps.

tricep rope pull downs

3 sets (heavy) 10, 8, 8 reps

Rock405 · 09-20-2005, 02:06 PM

today I benched 325 lbs for two reps. This was a big acheivement, but i'm not stoping now.

Rock405 · 09-27-2005, 12:43 PM

9-25-05

Bench- 315 -6 reps

225-8 reps

125-10 reps

incline same as last

I can now bench press 315lbs without a spot....wow, how i have improved!

Rock405 · 10-18-2005, 05:11 PM

i took a week off..but today I still came strong

Bench press 315-5 reps (unassisted)

275-5 reps (unassisted)

225-8 reps (unassisted)

225 incline bench-6 reps. (unassisted)

04-29-2004, 11:48 PM	#1
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	Rock's Bulking and Cuttin Journal Yesterday evening April 29th worked my Legs with the following excersizes. -Seated leg extensions- warm up -Squats- 125 pounds-3 sets 8-10 reps -225 pounds-3sets 8-10 reps 275-2 sets 5-8 reps 315-2 sets 3-failure -leg press-225 2sets 8-10 reps -315 2 sets 8-10 reps -405 2 sets 8-failure -lying hamstring extensions-3 sets failure tommorow i will work on back and shoulders....

09-07-2005, 07:14 AM	#6
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,251 Blog Entries: 1 Photos: 2	Make sure that you are specifically training your triceps and front delts too, they'll help you get that 405 up!
	I believe in Jesus. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

09-09-2005, 11:45 AM	#8
TJ Cline Member Join Date: May 2005 Posts: 12,544	Do you burn out on every set ? I see that you drop the weight every set.
TJ Cline Member Join Date: May 2005 Posts: 12,544

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05-03-2004, 11:43 PM	#2
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	today i went heavy on biceps and triceps, tommorow i will hit chest and shoulders.

05-05-2004, 12:00 PM	#3
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	yesterday did chest....Bechn press, Dumbell flat presses, incine bench press and dips...today i will do legs.

09-05-2005, 01:25 AM	#4
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	Bench Press Log : End goal: Bench press 405 lbs wednsday August 10, 05 Bench: 315 pounds, 1 1/12 reps body weight 227 ----------------------------------------------------- Wednsday August 17 flat Bench 285: 5 reps 245: 5+ reps 205: 8 reps 165 10 reps Incline Bench: 205 lbs 10 reps 225 lbs: 8 reps ------------------------------------------------------------- Thursday Aug 25 flat bench 285-4 reps 275-6 reps 225- 8 reps body wieght: 226 ----------------------------------------------------------- Thursday Sep 1, 05 Flat Bench 285- 6 reps Incline 227- 8 reps

09-06-2005, 02:52 PM	#5
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	Sept 6, 20005 Flat Bench: 305 lbs 7 reps 275 lbs 7 reps 225lbs 10 reps ------------------ Incline Dumbell: 110 lbs 10 reps 132 lbs 8 reps 132 lbs 8 reps.

09-09-2005, 11:42 AM	#7
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	ok thanks

09-12-2005, 02:28 PM	#9
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	i pretty much go to failure on the heavier wieghts. And i try to stay between 8-10 reps on 225 and lower.

09-12-2005, 06:46 PM	#10
waking_life Growing is pain Join Date: Feb 2005 Location: Wi via Il Posts: 12	How tall are you? you look stocky as hell.

09-15-2005, 01:18 PM	#11
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	today i out did myself, and have successfully made 315lb my working weight. I got 315 for 6 full, un-assisted reps, i needed help on the 7th. todays workout flat bench empty bar-8 reps (warmup) 315lbs- 6 reps 225-10 reps 135-8 reps incline dumbell presses 110lbs- 8 reps 120lbs-8 reps 130lbs-6 reps. tricep rope pull downs 3 sets (heavy) 10, 8, 8 reps

09-20-2005, 02:06 PM	#12
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	today I benched 325 lbs for two reps. This was a big acheivement, but i'm not stoping now.

09-27-2005, 12:43 PM	#13
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	9-25-05 Bench- 315 -6 reps 225-8 reps 125-10 reps incline same as last I can now bench press 315lbs without a spot....wow, how i have improved!

10-18-2005, 05:11 PM	#14
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	i took a week off..but today I still came strong Bench press 315-5 reps (unassisted) 275-5 reps (unassisted) 225-8 reps (unassisted) 225 incline bench-6 reps. (unassisted)