RockMania 4 ever

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

  1. RockMan

    RockMan

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    Quads are on fire! I will poast it l8r
     
  2. Dolph

    Dolph

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  3. RockMan

    RockMan

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    Although Rocky IV is my favorite training montage, Rocky 1's montage brings a tear to my eye.
     
  4. RockMan

    RockMan

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  5. RockMan

    RockMan

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    How does anyone do pushups at home with dogs?
     
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  6. Winbot

    Winbot Administrator

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  7. RockMan

    RockMan

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    Barbell Bench Press: 5 sets of 12, 10, 8, 6, 4 reps
    Incline Barbell Press: 5 sets of 12, 10, 8, 6, 4 reps
    Flat-Bench Dumbbell Fly: 4 sets of 12, 10, 8, 6 reps
    Parallel-Bar Dip: 4 sets of 15, 10, 8, 6 reps
    Dumbbell Pullover: 4 sets of 15, 15, 15, 15 reps
    Wide-Grip Pull-Up: 3 sets of 15, 12, 10
    T-Bar Row: 4 sets of 15, 12, 8, 6 reps Bent-Over
    Barbell Row: 4 sets of 12, 10, 8, 8 reps Seated
    Cable Row: 4 sets of 12, 12, 10, 10 reps
     
  8. RockMan

    RockMan

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    Boxing 3 x 5 minute rounds

    abdominal wheel 3 x 20

    Jump rope - a lot
     
  9. Servo

    Servo

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    Damn busting out the reps on 4 plate squats. Would be happy to get that once right now.
     
  10. RockMan

    RockMan

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    1
    BARBELL BENCH PRESS - MEDIUM GRIP
    1-2 sets of 15 reps (warm-up); 5 sets of 12, 10, 8, 6, 4 reps reps
    [​IMG] [​IMG]

    2
    BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
    5 sets of 12, 10, 8, 6, 4 reps
    [​IMG] [​IMG]

    3
    DUMBBELL FLYES
    4 sets of 12, 10, 8, 6 reps
    [​IMG] [​IMG]

    4
    DIPS - CHEST VERSION
    4 sets of 12, 10, 8, 6 reps
    [​IMG] [​IMG]

    5
    BENT-ARM DUMBBELL PULLOVER
    4 sets of 15 reps
    [​IMG] [​IMG]

    ARNOLD WOULD ALTERNATE BEHIND-THE-NECK AND REGULAR PULL-UPS BETWEEN WORKOUTS.
    6
    WIDE-GRIP REAR PULL-UP
    5 sets of 15, 12, 10, 8, 8 reps
    [​IMG] [​IMG]

    7
    CHIN-UP
    5 sets of 15, 12, 10, 8, 8 reps
    [​IMG] [​IMG]

    8
    T-BAR ROW
    4 sets of 15, 12, 8, 6 reps
    [​IMG] [​IMG]

    9
    BENT OVER BARBELL ROW
    4 sets of 12, 10, 8, 8 reps
    [​IMG] [​IMG]

    10
    SEATED CABLE ROWS
    4 sets of 12, 12, 10, 10 reps
    [​IMG] [​IMG]
     
  11. Dolph

    Dolph

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    We know that's not you in the pictures dude. Not fooling anyone.
     
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  12. Rudy

    Rudy

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    I can't fap to fake news.
     
  13. RockMan

    RockMan

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    What tipped you off? The fact that they're White or that they might not hate themselves?
     
  14. Dolph

    Dolph

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    Full head of hair.
     
  15. RockMan

    RockMan

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  16. Dolph

    Dolph

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    I'm going the same way dude, don't feel bad.
     
  17. Winbot

    Winbot Administrator

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    I still see you with a 'fro
     
  18. Servo

    Servo

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    Once your hairline is halfway up your head you must keep it shaved no exceptions.
     
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  19. Iron

    Iron

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    My head is too big and lumpy for shaving I think. I feel like I must have been dropped, more than once, when I was a baby. Now is the perfect time to shave, though. It won't be quite as dramatically pale in comparison to your face and you can get in the sun immediately to make it all the same shade.
     
  20. RockMan

    RockMan

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    Barbell Bench Press: 5 sets of 12, 10, 8, 6, 4 135 lbs, 185 lbs, 225 lbs, 245 lbs
    Incline Barbell Press: 5 sets of 12, 10, 8, 6, 4 135 lbs, 185 lbs, 225 lbs, 225 lbs
    Flat-Bench Dumbbell Fly: 4 sets of 12, 10, 8, 6 50 lbs, 50 lbs, 50 lbs, 50 lbs,
    Parallel-Bar Dip: 4 sets of 15, 10, 8, 6 at body weight.
    Dumbbell Row 4 sets of 12 80 lbs
    Seated Cable Row: 4 sets of 12, 12, 10, 10 at 90 lb on each side
    Let pulldown 4 sets of 20 150 lbs
    Trap bar deadlifts 10 x 135 10 x 225
    Ab wheel 3 x 20
     
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