Rock's Bulking and Cuttin Journal

Rock405 · 04-30-2004, 12:48 AM

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 · 05-04-2004, 12:43 AM

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

Rock405 · 05-05-2004, 01:00 PM

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

Rock405 · 09-05-2005, 02:25 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, 03:52 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, 08:14 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, 12:42 PM

ok thanks

TJ Cline · 09-09-2005, 12:45 PM

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

Rock405 · 09-12-2005, 03:28 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, 07:46 PM

How tall are you? you look stocky as hell.

Rock405 · 09-15-2005, 02:18 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, 03:06 PM

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

Rock405 · 09-27-2005, 01:43 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, 06:11 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)

04-30-2004, 12:48 AM	#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, 08:14 AM	#6
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Minneapple Posts: 4,817 Photos: 2	Make sure that you are specifically training your triceps and front delts too, they'll help you get that 405 up! This is my journal. Click it and such "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut http://www.ronpaul.com/

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05-04-2004, 12:43 AM	#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, 01:00 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, 02:25 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, 03:52 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, 12:42 PM	#7
Rock405 Never quit Join Date: Apr 2004 Location: Louisville Posts: 51 Photos: 3	ok thanks

09-09-2005, 12:45 PM	#8
TJ Cline Member Join Date: May 2005 Posts: 12,545	Do you burn out on every set ? I see that you drop the weight every set.

09-12-2005, 03:28 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, 07:46 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, 02:18 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, 03:06 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, 01:43 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, 06:11 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)