RockMania 4 ever

Discussion in 'Training Logs' started by RockMan, Nov 4, 2016.

  1. RockMan

    RockMan

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    Boxing with a heavy bag, 20 minutes 3 minute rounds

    Jump roping 20 minutes

    Ab wheel 3 x 20
    abdominal situps decline 3 x 20 with 10 lb weight

    10 minutes uphill walk
     
  2. RockMan

    RockMan

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    Squat

    45lb x 15
    135lb x 12
    185lb x 10
    225 x 8
    275lb x 5
    315lb x 3
    365lb x 2
    315lb x 2
    225lb x 5

    Front Squat

    135 5 x 5

    Leg extensions

    10 x 160
    8 x 180

    Had to leave early.
     
  3. RockMan

    RockMan

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    Cardio day

    Stair master, 40 flights
    3 x 5 minute rounds boxing
    10 minutes jump roping
    10 minutes sprinting/jogging
    sit ups 3 x 20 at decline with 10 lbs.
     
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  4. RockMan

    RockMan

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    ARMageddon

    3 x 12 EZ bar curl with 90 lbs
    3 x 15 hammer curls 35, 40 , 45 lbs
    Tricep rope extension 3 x 20 did not check the weight
    Dips 3 x 10 BW

    Boxing 3 x 5 minute rounds
     
  5. Anthony

    Anthony

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    I've had the same weight on my EZ bar forever because I'm lazy, but you've inspired me to add some today.
     
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  6. RockMan

    RockMan

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  7. RockMan

    RockMan

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    I followed this to the T. Not bad but not great either. I also did a set of pullups but died.
     
  8. Winbot

    Winbot Administrator

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  9. Rudy

    Rudy

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    Hammer strength rows are the Boss Nigga of upper back thickness. Heavy sets of 10 ascending weight, top set of 3-5 reps with retarded weight, then one or two burnout sets of 15-20 reps. FIN.
     
    Last edited: Nov 21, 2016
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  10. RockMan

    RockMan

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    Pec deck: 3 sets of 10-15 reps
    Machine incline chest press: 3 sets of 10-12 reps
    Bench Press: 3 sets of 10
    Dumbbell fly: 3 sets of 10-12 reps
    Incline dumbbell press: 3 sets of 10-12 reps
    Machine decline press: 3 sets of 10-12 reps
     
  11. RockMan

    RockMan

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    Thanksgiving leg day

    Leg extension 4 x 15 220 lbs
    Leg press 4 x 15 250 lbs
    Front squats 5x5 135, 185, 185, 205, 225
    Vertical leg press 4x15 390 lbs

    Abdominal crunch 3x20

    Jump rope for 15 min
     
  12. RockMan

    RockMan

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    Yesterday, hamstring curls

    5 x 15 POP Charlie Horse rupture, no hamstring work today, go straight home due to the pain.
     
  13. Anthony

    Anthony

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    That sucks, sounds painful.
     
  14. RockMan

    RockMan

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  15. Dolph

    Dolph

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    How did your hamstring feel today?
     
  16. RockMan

    RockMan

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    Yeah I know, bodybuilding.com is for chumps but every once in a while, it helps me out of a rut. It used to be Chaos and Pain but he never posts anymore.
     
  17. RockMan

    RockMan

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    Getting better, I was just dehydrated because I had a really bad flu (despite having the stupid shot, hospital orders) and went to work anyway for a week. I feel much better now, I used biofreeze and stretched with stiff leg deadlifts (using a broomstick).
     
  18. Master

    Master

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    Biofreeze is Evil. but effective.
     
  19. RockMan

    RockMan

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    Why is it evil?
     
  20. sasquatch

    sasquatch Moderator

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    Biofreeze does nothing for me. I don't even feel it heat up.
     

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