PDA

View Full Version : [Pro Journal] - King Kong Road into Gear



Pages : [1] 2 3

kingkong51
04-12-2008, 08:46 PM
Speed Bench
225x3x3 switching grips
315x3x3 switching grips
all close grips
405x3
455x3
495x3
Standing Military
135x5
225x5
315x5
405x4
Bent Rows No Straps
225x5
315x5
405x5
Skull Crushers
135x10
185x10
205x10
Shoulder Torture
3x20 reps

dajuggernaut
04-12-2008, 08:47 PM
yo are very strong and so is your son!

bjohnso
04-12-2008, 09:27 PM
Any chance you are going to be having regular video?

kingkong51
04-12-2008, 09:38 PM
Yes I Will

kingkong51
04-14-2008, 08:52 PM
ME Bench 120lbs of band tension
225x3
315x3
405x1
455x1
495x1
515x1
Close Grip Inclines
315x5
405x5
455x3
495x3
Side Raises
60x5
80x5
85x5
Lying Straight Bar Ext
135x10
185x10
235x10
Lat Pulldowns
Stack 3x10
Pushdowns Stack 75 Reps
Rear Delts Stack 3x10

kingkong51
04-15-2008, 08:16 PM
ME Squat/DL Blues 200lbs
145x3
315x3
410x1
505x1
595x1
685x1
Deadlifts
145x3
235x3
410x3
465x2
515x2
Power Squats
4 platesx10
8 platesx10
10 platex10
12platesx10
16platesx10
Leg Curls 35reps
Leg Ext. 3x10

jbrin0tk
04-15-2008, 08:33 PM
you, sir, are a beast. An inspiration, to be sure!

kingkong51
04-16-2008, 12:58 PM
thanks bro

Stumprrp
04-16-2008, 03:53 PM
wow man! 405 overhead presses!!!!!!

kingkong51
04-16-2008, 08:50 PM
My Goal is to press 495 over Head

kingkong51
04-17-2008, 07:34 PM
Speed Day 160 Band Tension
135x3x3
225x3x3
315x3x3
405x3
Dropped Bands
495x3
585x1
Push Presses
225x5
315x5
405x5
Hammer Strength Rows
6 plates x10
8platesx10
10platesx10
Pushdowns 75 reps
Pull ups 3x5
Pec Deck Rear Delts 3x12
Hammers
60x5
90x5
120x5

kingkong51
04-24-2008, 04:50 PM
Speed Bench and Accessory 200 band tension switching grips
135x3
225x3x3
315x2x3
405x2x3
Dropped Bands
315x15
Seat Smith Machine Press
225x10
275x10
315x10
Kaz Presses
225x10
315x10
365x8
H-Roll
3x10
Lat Pulldowns
Stack 3x10
Pushdowns Stack 75 Reps

Travis Bell
04-24-2008, 08:01 PM
Can you post some video of your speed bench? I'm just curious. I'm inclined to say you're going too heavy, but given how strong you are, I'm hesitant to say that without seeing what it looks like haha.

kingkong51
04-24-2008, 08:58 PM
Too be honest i think i am too but for some reason I like doing it like that I probably need to stop.

Travis Bell
04-24-2008, 10:00 PM
Most people say that. Typically most dont "feel" as though they are getting in a good workout if they don't go heavy. You just need to remember the idea is speed, not to strain.

The more you're in a shirt, you have to take it easier on the speed day so your body completly recovers from all that extra punishment

kingkong51
04-27-2008, 05:49 PM
ME Squat with 100 lbs of Chains
135x10
245x10
Added Chains
335x3
425x3
515x3
Added Boss Briefs first time in the and all i can say is damn they are tight
605x3
695x3
805x3
905x3 1005lbs a top
Rack Pulls with 4 minis 200 at lock out if not more
135x3
225x3
315x3
405x3
455x1
Sumo RDLS
135x10
185 2x10
Leg Ext. & Leg Curl Super set Stack 3x10
Weight Sit ups
3x10 45lb plate

Got the last rep to actually get close to breaking but still not even close. I am starting to like this gear training but one step at a time but my focus is to break parallel in these briefs. Then Ill put on my squat suit and break it in and then both and break them in. I damn sure broke a sweat trying to put them damn briefs on lol.

chris mason
04-27-2008, 09:08 PM
Speed Bench and Accessory 200 band tension switching grips
135x3
225x3x3
315x2x3
405x2x3
Dropped Bands
315x15
Seat Smith Machine Press
225x10
275x10
315x10
Kaz Presses
225x10
315x10
365x8
H-Roll
3x10
Lat Pulldowns
Stack 3x10
Pushdowns Stack 75 Reps

What are Kaz presses?

Ben Moore
04-27-2008, 09:13 PM
I was wondering the same thing...

Bako Lifter
04-27-2008, 10:27 PM
C'mon you guys, you two should know what Kazzies are by now! They're jm presses on the smith machine.

You're insanely strong kingkong.

Runty
05-01-2008, 03:07 PM
Holy crap. These weights are insane. You move more in a day than I do in like 2 months.

kingkong51
05-06-2008, 07:38 PM
ME SQUAT with Boss Briefs
Raw Warms up
135x3
245x3
335x3
425x3
Added Briefs
605x3
715x3
805x2
915x3
1005x1 knee started to buckle so didnt break damn this was heavy
Speed Pulls
315x4x1
405x3x1
495x1x1
Good mornings
245 3x10
ABS
45lb 3x10

kingkong51
05-06-2008, 07:45 PM
ME Bench
2brd
135x10
225x5
315x5
405x5
495x5
545x3
3rd
585x2
605x2
3rd Close Grips Tris
225x15
315x15
405x12
H Rolls
40s 3x10
Super Rows
3x10
Pushdowns
Stack 3x25

john bernor
05-07-2008, 12:19 AM
awesome squatting,,God bless

Ben Moore
05-07-2008, 08:19 AM
ME SQUAT with Boss Briefs
Raw Warms up
135x3
245x3
335x3
425x3
Added Briefs
605x3
715x3
805x2
915x3
1005x1 knee started to buckle so didnt break damn this was heavy
Speed Pulls
315x4x1
405x3x1
495x1x1
Good mornings
245 3x10
ABS
45lb 3x10

Get any vids bud?

kingkong51
05-07-2008, 06:16 PM
not on this workout

Travis Bell
05-07-2008, 06:28 PM
Great work Rob! Keep at it! Your body will aclimate to the weight soon

Stumprrp
05-07-2008, 10:10 PM
you are blessed my friend

kingkong51
05-08-2008, 07:51 PM
DE Bench
2br 3 sec pause
135x3
225x3
315 5x3
Full range
225x50
Lat Pull downs
Stack 3x10
Side Raise Machine 3x12
Pushdowns Stack 3x25
Face Pulls 3x10

kingkong51
05-10-2008, 06:55 PM
ME Squat Blue Bands
Raw Warm ups
135x3
Blues
225x3
315x3
Briefs
605x3
695x3
805x3 1005 at lockout
Speed Pulls
Tried to Pull in Briefs
315 Sumo 3 singles didnt work
405 10 singles sumo
Leg Press
7 plates 10
8 plates 10
10 plates 10
Leg Ext Stack 3x10
Leg Curls Stack 3x10
Weighted Decline Sit Ups
45lb plate 2x10
100lb plate 1x10

killxswitch
05-12-2008, 09:40 AM
Man I'm an insect. You are comic book strong.

kingkong51
05-12-2008, 03:30 PM
thanks bro

kingkong51
05-12-2008, 06:50 PM
ME Bench 2brd
Full Range
135x5
225x3
2brd
315x5
405x3
495x3
545x1
585x1
625x1 Grinder
3brd
585x3
605x2
625x2
Dumbbell Lying Ext. Supersetted with pushdowns
70lb 3x10 and Stack on push downs 3x15
Seated Cable Rows
2x10 stack
2x10 stack+35lb
H Rolls
60 3x8
Face Pulls
4X12 stack

kingkong51
05-14-2008, 06:08 PM
Deadlift Day
Rack Pulls + 100 pounds of bands
135x3
225x3
315x3
405x3
455x3
505x3
555x3
Good Mornings
135x10
225x10
315x10
Pull Throughs
Stack 3x10
Glute Ham Raises 2x10
Reverse Hypers 2x10
Weight Sit Ups 45lb plate 3x10

kingkong51
05-15-2008, 02:59 PM
Pump Day
Pause Presses
135x10
225x3 3 sec pause
315x3 3 sec pause
405x3x3 2 sets 3sec pause& 5sec pause
495x3 3 sec pause
Inclines
225x10
315x10
405x9
H Rolls 40lb 3x15
Band Pushdowns 3x20
supersetted with
Lying Flareouts 3x10

chris mason
05-15-2008, 10:54 PM
Pump Day
Pause Presses
135x10
225x3 3 sec pause
315x3 3 sec pause
405x3x3 2 sets 3sec pause& 5sec pause
495x3 3 sec pause
Inclines
225x10
315x10
405x9
H Rolls 40lb 3x15
Band Pushdowns 3x20
supersetted with
Lying Flareouts 3x10

Geez, your pressing is really good stuff!

Ryan Celli
05-16-2008, 10:16 PM
Pump Day
Pause Presses
135x10
225x3 3 sec pause
315x3 3 sec pause
405x3x3 2 sets 3sec pause& 5sec pause
495x3 3 sec pause
Inclines
225x10
315x10
405x9
H Rolls 40lb 3x15
Band Pushdowns 3x20
supersetted with
Lying Flareouts 3x10

CRAZY!

kingkong51
05-17-2008, 05:39 PM
Squats Day Bands 350 of tension
135x5
225x3
Briefs
315x3 touch box on last two
405x1 touched box
495x1 touched box
585x1 touched box
Speed Pulls
455 10setsx1
Abs and was out

NASAKYCHAIRMAN
05-19-2008, 10:47 AM
Pump Day
Pause Presses
135x10
225x3 3 sec pause
315x3 3 sec pause
405x3x3 2 sets 3sec pause& 5sec pause
495x3 3 sec pause
Inclines
225x10
315x10
405x9
H Rolls 40lb 3x15
Band Pushdowns 3x20
supersetted with
Lying Flareouts 3x10

Incline 405 x 9 is awesome:thumbup:

When is your next meet?

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK

kingkong51
05-19-2008, 03:17 PM
july 24th in Manchester Tn

kingkong51
05-19-2008, 07:25 PM
ME Bench Full Range pulls 120 bands
135x3
225x3
315x3
405x1
455x1
505x1
525x1 grinder but push through
3brd
585x3
635x1
700xM tried
700xM
Heavy Pushdowns 75 reps
Rack Lockouts
405x5
455x5
495x3

bigbadwolfe
05-19-2008, 07:27 PM
Hey do you like those long pause benches? I did them last week and loved em!!!

kingkong51
05-19-2008, 07:50 PM
love the pauses do more this thursday but with bands

NASAKYCHAIRMAN
05-20-2008, 12:45 PM
ME Bench Full Range pulls 120 bands
135x3
225x3
315x3
405x1
455x1
505x1
525x1 grinder but push through
3brd
585x3
635x1
700xM tried
700xM
Heavy Pushdowns 75 reps
Rack Lockouts
405x5
455x5
495x3

Great workout:strong:

Godzilla is in trouble:omg:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

kingkong51
05-20-2008, 05:30 PM
Rack Pulls and back day
Bands 120 at top
Below kneecap
135x3
225x3
315x3
405x3
495x3
565x2 1/2
T Bar Rows
2platesx10
3platesx10
4platesx10
5platesx10
6platesx10
Super Pull overs
2x10
1x6
1x12
Dropset Lat Pulldowns
250x6
150x10
100x10 lats pumped
Face Pulls
stack 3x12
Hell of a workout

Travis Bell
05-20-2008, 05:55 PM
Whoa! thats some serious T bar rows there big guy! Nice work

kingkong51
05-20-2008, 06:02 PM
thanks bro figured i need to pound my back get some strong lats help my deadlift and squat

kingkong51
05-22-2008, 06:11 PM
DE bench Bands 120 at lockout
barx3
135x3
225x3x3
315x3x3
365x3x3
Dropped Bands Close Grip
315 2x20
JM presses supersetted with pushdowns
135x12 then Stack for 15
185x12 then stack 20
230x12 then stack 20
Machine Side Raises 3x12 Stack
Machine Military 3x12 Stack

chris mason
05-22-2008, 10:00 PM
Great work Robert!

kingkong51
05-23-2008, 05:49 AM
Great work Robert!Thanks Chris.

kingkong51
05-25-2008, 11:14 PM
Raw Squat Day
135x10
235x3\
325x3
415x3
505x3
605x3
705x3
805x1 grinder
Speed Pulls
135x1
225x1
315x1
405x1
500x 10 singles
GM
315x3
405x3
495x3
Quater Squats
705x3
875x3
1005x0 my legs were shot
Leg Curls Dropset 30 reps
Leg ext. Dropset 30 reps
Abs 100lb plate sit ups 3x10

nhlfan
05-26-2008, 12:59 AM
800 raw is sick, well done

kingkong51
05-27-2008, 04:35 PM
ME Bench Tuesday Reverse band
225x3
320x3
410x3
495x3
585x1
635x1
705x1
755xM almost got it
3brd
585x1
655xM
655xM
Heavy Push downs 4x15
DB Floor Press
90x15
120x15
120x2x15 with bands

kingkong51
05-29-2008, 07:44 PM
DE Bench
135x10
225x10
Hanging 25 plate with minis on each side
225 bar+ 50lbs hanging 2x3 all paused
225 bar+ 100lbs hanging 2x3 paused
225 bar+ 150lbs hanging 1x3 paused
225 bar+ 200lbs hanging 1x3 paused
Skulls Supersetted with V Bar Pushdowns
135 4x15 + Stack 4x15
Lat Pulldowns
Stack 2x10
H-Rolls
50lb dumbbells 3x10
Bent Over Rows
135x10
225x10
315x10

Travis Bell
05-29-2008, 08:02 PM
haha hanging plates off the bar really makes you hold on tighter to the bar doesn't it!

hang several off them sometime, it kinda simulates kettelbells to some extent. Really makes you use your lats as well to stabalize

Travis Bell
05-29-2008, 09:41 PM
haha after watching your video, I guess you did hang one or two hahaha. you are very strong my friend

kingkong51
05-30-2008, 08:07 AM
haha after watching your video, I guess you did hang one or two hahaha. you are very strong my friend

Thanks bro

kingkong51
06-02-2008, 08:03 PM
ME Bench 160 lbs of Chains
Barx10
135x3
225x3
315x3
405x1
455x1
475x1
500x1 660 at lockout PR
Incline
315x3
405x3
505x1
Tate Presses
60x15
80x10
90x10
Band Pushdowns 75 reps

NASAKYCHAIRMAN
06-03-2008, 11:33 AM
ME Bench 160 lbs of Chains
Barx10
135x3
225x3
315x3
405x1
455x1
475x1
500x1 660 at lockout PR
Incline
315x3
405x3
505x1
Tate Presses
60x15
80x10
90x10
Band Pushdowns 75 reps


Great workout:thumbup:

Also, congratulations on your PR :strong:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

kingkong51
06-04-2008, 05:04 PM
Back Day
Rack Pulls
225x5
315x3
405x1
495x1
605x1
700x1
725x1 PR
Bent over rows
315x10
405x5
495x5
Pull Ups
4x5
Nothing really special

Travis Bell
06-04-2008, 07:34 PM
Back Day
Bent over rows
405x5
495x5

Nothing really special

haha nothing special...riiiiight. Those are some crazy bent over rows man!

Ben Moore
06-04-2008, 11:37 PM
What height were the rack pulls from big man?

Those bent rows are rediculous...

kingkong51
06-05-2008, 06:50 PM
DE Bench Bands
135x3x3
225x3x3
315x3x3
3brds
315x5
405x5
495x5
545x5
Pushdowns 85 reps
H-Rolls 60 3x10

Travis Bell
06-05-2008, 07:03 PM
ahhh dang. beat my H-rolls

hahaha. Now I'm just going to have to get stronger.

geeze you are one strong fella

kingkong51
06-05-2008, 07:53 PM
haha

john bernor
06-06-2008, 02:59 PM
thanks for the comments..i greatly enjoy your log, God has truly blessed you with in human strength...God bless big rob

chris mason
06-06-2008, 10:38 PM
Rob, I want to see video of the rows! That is some serious rowing! I concur with John, the good Lord has blessed you with some goofy strength!

kingkong51
06-06-2008, 10:38 PM
thanks for the comments..i greatly enjoy your log, God has truly blessed you with in human strength...God bless big rob

Thank you for comments John and God has truly blessed you brother. God Bless you too John.

kingkong51
06-06-2008, 10:40 PM
Rob, I want to see video of the rows! That is some serious rowing! I concur with John, the good Lord has blessed you with some goofy strength!

Thanks Chris and next time i do rows I will make a video.

kingkong51
06-06-2008, 10:41 PM
ahhh dang. beat my H-rolls

hahaha. Now I'm just going to have to get stronger.

geeze you are one strong fellaI might send you a video on the H roll techique make sure I am doing them correctly.

Ryan Celli
06-07-2008, 07:07 AM
495 bent rows...HA just sick, I would love to see that.

I really miss my bent over rows. I have trouble doing them ever since I tore my adductor in 06. You wouldn't think they would aggravate it, but they do for some reason. I know when I was rowing alot my bench was always up too.

kingkong51
06-07-2008, 02:34 PM
ME Squat
135x10
235x5
325x3
415x3
Briefs
695x3
805x3
Briefs and Belt
905x3
Raw
605x3
Deadlifts
315x3
405x3
495x3
585x2 3/4 could lock it but still PR

john bernor
06-07-2008, 02:37 PM
great training session,,looking incredibly strong as usual,,God bless

kingkong51
06-07-2008, 02:37 PM
495 bent rows...HA just sick, I would love to see that.

I really miss my bent over rows. I have trouble doing them ever since I tore my adductor in 06. You wouldn't think they would aggravate it, but they do for some reason. I know when I was rowing alot my bench was always up too.

I love them but I rotate them in every once in awhile.

kingkong51
06-09-2008, 06:48 PM
ME Bench 120 band Tension
2 brd
135x3
225x3
315x3
405x1
495x1
515x1
545xM
3brd Straight Weight
225x3
315x3
405x3
495x1
585x1
Skull Crushers
135x15
185x10
225x10
Band Pushdowns 100 reps
H Rolls 90 3x8 just for you Travis

Travis Bell
06-09-2008, 07:13 PM
90lb dumbbells!!!! Good grief!! My rear delts are still sore from Saturday and forcing those 60s hahaha! Nice work bud

kingkong51
06-09-2008, 07:31 PM
90lb dumbbells!!!! Good grief!! My rear delts are still sore from Saturday and forcing those 60s hahaha! Nice work bud

You know I dont feel them much in my rear delts.

Travis Bell
06-09-2008, 08:18 PM
take video and send it to me just to make sure you're doin em' right. Could be you're not raising them high enough but the exercise is intended to be rear delt/rotator. You could be doing them right though and just have very strong rear delts which wouldn't surprise me either

NASAKYCHAIRMAN
06-10-2008, 06:42 AM
ME Bench 120 band Tension
2 brd
135x3
225x3
315x3
405x1
495x1
515x1
545xM
3brd Straight Weight
225x3
315x3
405x3
495x1
585x1
Skull Crushers
135x15
185x10
225x10
Band Pushdowns 100 reps
H Rolls 90 3x8 just for you Travis

Great workout with the bands:thumbup::strong:

TRAIN HARD

"BIG WILLIE" J.T.T HALL
GOT MAXIMUM MASS STACK?

john bernor
06-10-2008, 12:28 PM
just saw the vid, straight nasty,,,thanks for keeping a log, its inspiring..God bless

mickyjune26
06-10-2008, 12:49 PM
Nice work in here man. You are an inspiration to us all.

kingkong51
06-11-2008, 01:23 AM
Thanks Fellas. Keep my mother in your prayers she isnt doing very well

Travis Bell
06-11-2008, 08:08 AM
Sorry to hear that Rob. Will definatly keep her in my prayers

Ben Moore
06-11-2008, 08:11 AM
Will be praying for her Rob.

john bernor
06-11-2008, 12:22 PM
definately will be praying for your mom Rob,,be Strong in the LORD<><

NASAKYCHAIRMAN
06-11-2008, 01:39 PM
Thanks Fellas. Keep my mother in your prayers she isnt doing very well

Definitely, I'll keep your mom in my prayers!

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?
http://www.youtube.com/user/NASAKYCHAIRMAN

john bernor
06-14-2008, 10:22 PM
very sorry to hear about your mom,,my prayers are with you and your family. If you need someone to talk with or pray with please dont hesitate to give me a call 631-764-0883...

chris mason
06-14-2008, 10:53 PM
Rob, I am very sorry to hear about your mom. I will say a prayer for her and you tonight.

Chris

kingkong51
06-15-2008, 11:21 AM
thanks fellas

john bernor
06-21-2008, 01:23 AM
hey rob,,how u holding up brother,,u are in my prayers

kingkong51
06-22-2008, 12:15 AM
i am holding up brother just keep praying. She is in better place now. I praise God just for having her in my life.

vdizenzo
06-22-2008, 04:27 AM
You and your family are in my heart and prayers.

kingkong51
06-23-2008, 10:33 PM
Shirt Day
Raw Warm ups
barx10
135x10
225x3
315x3
405x3
495x3
Put on Katana Single Ply
3brd
675x3
2brd
765x1
1brd
805x1
No board
825 no touch xM
3brd
535x3
585x3
605x3
Flareouts 70lbs 3x12
Pushdowns Stack 3x15

Ben Moore
06-23-2008, 10:35 PM
Nice job bud! Crazy numbers.

kingkong51
06-26-2008, 10:01 PM
DE Day 100lbs of Chains
135x10
225x3x3
315x3x3
365x3x3
405x3x3 Very Fast
Dropped Chains
405x15
JM Presses
135x12
185x10
225x10
H Rolls
60x10
70x10
80x10
Rotator Cleans 20lb dumbbells 3x10
Pushdowns Stack 3x20
Hammer Curls
70x10
80x10
110x5

kingkong51
06-29-2008, 05:42 PM
ME Squat 14 in Box Squat
Raw Reps
135x10
245x3
335x3
425x3
Briefs 15 inch
515x3
595x3
805x3
805x3 Touched the Box Finally
Deadlifts
225x1
315x1
405x3x1
495x1
585x1
495x3x1
Good Mornings Supersetted with Dumbbell Stiff Legs
245x3x5
90lb dumbbell 3x10
Standing Abs 3x20
One Leg Ext. 3x10
One Leg Press 6 plates 3x10

Travis Bell
06-29-2008, 07:43 PM
Good work Rob

kingkong51
06-30-2008, 11:08 PM
ME Bench
Raw Warm up
135x10
245x3
325x3
425x3
515x3
Added Katana Single Ply
2brd 100lbs pf chains
655x1
745x1
805x1
Band Floor Presses
135x3
225x3
405x3
455x1
495x1
Tates Super Setted With Pushdowns
50x15+ Stack 25 reps
90x2x10+ Stack 25 reps

Travis Bell
07-07-2008, 08:15 AM
Workouts are lookin solid bud!!

watching your video though I think we could improve your leg drive just a little in the shirt

kingkong51
07-07-2008, 09:39 PM
Me Bench
135x10
225x5
315x3
405x3
515x3
Singly Katana
705x2 no touch
785x1 1/2 inch from touching
835xM no touch
835xM even closer but partner called press while going down
I am going to work 785 to touching from here on out.
Pushdowns Stack 3x20
3brd
425x5 all paused
585x3 all paused
655x1 PR
done good workout but I got to touch 785 next time got a video of the 835 and ill show a few guys get some advice.

kingkong51
07-08-2008, 06:04 PM
Back Day
Mid Shin Block Pulls
135x5
225x3
315x3
405x3
495x3
585x3
Lat Pulldowns
Wide Grip 2x10 Stack
Palms Facing Pulldowns 2x10
Bent Over Rows 2x10 315 and Reverse Grip 1x10 315
Rotator Cuff Cleans 20lb 3x10
Bent Rear Delt laterals 3x10 50lb dumbbells

john bernor
07-08-2008, 08:23 PM
great stuff big rob..i would love to get in some training sessions with you one day..God bless

kingkong51
07-09-2008, 07:41 AM
great stuff big rob..i would love to get in some training sessions with you one day..God blessYea same here bro where are you located?

chris taylor
07-09-2008, 09:50 AM
Rob,
John and I are both from Long Island NY
Wouldn't it be cool if one day there could be small conventions where all types of lifters could get together to train and exchange ideas, why is it we only travel to do meets, we should get together more often then that...I love chatting after meets with other guys and learning new ideas why does it have to be at meets????

CT

kingkong51
07-09-2008, 10:58 AM
Rob,
John and I are both from Long Island NY
Wouldn't it be cool if one day there could be small conventions where all types of lifters could get together to train and exchange ideas, why is it we only travel to do meets, we should get together more often then that...I love chatting after meets with other guys and learning new ideas why does it have to be at meets????

CT

Because meets on the weekend we train during the week

kingkong51
07-11-2008, 04:11 PM
Speed Bench 160 pounds of chains
225x3x1
275x3x3
315x3x3
365x3x1
405x3x1
425x3x1
Seated Military
225x10x2
275x10x1
H Rolls 60 3x10
JM Presses 160lb of chain
135x10
155x8
185x6
Hammer preacher curls
40x10
55x8
70x6

strongkid963
07-11-2008, 05:17 PM
hey kingkong how'd you become a pro?

kingkong51
07-12-2008, 06:52 PM
ME Squat Blue Bands 200lbs
135x3
225x3
315x1
405x1
495x1
605x1
705x1 PR
495x3
Speed Deads
225x1
315x1
405x1
515x1
Band Front Squats
Barx5
135x3
225x3
SLDs 315 3x5
Leg Ext Stack 2x10
Leg Curls 2x10
Weighted Abs 100lb 3x10

frank
07-12-2008, 06:54 PM
ME Squat Blue Bands 200lbs
135x3
225x3
315x1
405x1
495x1
605x1
705x1 PR
495x3
Speed Deads
225x1
315x1
405x1
515x1
Band Front Squats
Barx5
135x3
225x3
SLDs 315 3x5
Leg Ext Stack 2x10
Leg Curls 2x10
Weighted Abs 100lb 3x10

u wanna trade legs

kingkong51
07-12-2008, 11:05 PM
lol naw bro

Gunny Green
07-13-2008, 11:28 AM
Damn brother...strong as hell. i miss training with the crew. I will try to get some in when I coe home next month.

chris mason
07-13-2008, 07:24 PM
Great lifting Rob!

kingkong51
07-14-2008, 10:32 PM
ME Bench
Warms up
135x5
245x3
315x3
425x1
515x1
2brd
625x1
Shirt
705x3
755x2
765xTouched but rolled forward
Close Grip Bench
425x6
495x4
585x2
Pushdown Drop set 70 reps
Dumbbell Ext 2x10 75lb,85lb dumbbells

john bernor
07-15-2008, 12:37 AM
absolutely amazing,,God bless big dog, and keep tearing it up..

in HIS grip forever
john

NASAKYCHAIRMAN
07-21-2008, 06:57 AM
ME Squat Blue Bands 200lbs
135x3
225x3
315x1
405x1
495x1
605x1
705x1 PR
495x3
Speed Deads
225x1
315x1
405x1
515x1
Band Front Squats
Barx5
135x3
225x3
SLDs 315 3x5
Leg Ext Stack 2x10
Leg Curls 2x10
Weighted Abs 100lb 3x10

Congratulations on your 705 PR:strong:

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

frank
07-25-2008, 02:17 PM
ME Bench
Warms up
135x5
245x3
315x3
425x1
515x1
2brd
625x1
Shirt
705x3
755x2
765xTouched but rolled forward
Close Grip Bench
425x6
495x4
585x2
Pushdown Drop set 70 reps
Dumbbell Ext 2x10 75lb,85lb dumbbells

wow, do you know how high your raw total is? over 2k?

kingkong51
08-03-2008, 06:41 PM
ME Squat
14 inch box
135x3
245x3
335x3
Add chains 120 lbs
425x1
515x1
605x1
715x1
Dropped chains
805x3
Rack pulls
245x3
335x3
425x3
515x3
605x3
700x1
Leg curls 3x10
Leg ext 3x30 standings abs
Hypers 3x10

kingkong51
08-10-2008, 09:00 AM
ME Squat Blue Bands 200 lb tension
14in box
135x3
245x3
335x1
425x1
515x1
Added Briefs with blues off 14 inch box
635x2
635x2
635x2
635x2
Speed Pulls with 35s
405 6x2
Dumbbell Stiff Legs
110 3x10
Leg Press
18 plates 10
20 plates 10
20 plates + 145 x10
Walking Lunges 135 2 10yard trips
Abs

Lones Green
08-10-2008, 09:12 AM
nice doubles on the squat big man. thats a lot of weight to go with that tension.

kingkong51
08-14-2008, 06:38 PM
Bench Day 2
135x10
225x10
315x10
405x1
495x1
585x2 1/2
3brd
495x5
585x1
635x1
Skull Crushers
135x12
185x10
225x8
Band Pushdowns 80 reps

kingkong51
08-16-2008, 05:42 PM
ME Squat Blues and Greens 13 inch box with a pause
No Bands
135x3
245x3
Added Greens
245x3
added blues
245x1
335x1
425x1
515x1 865 at lock out
Dropped Bands
805x5
Reverse band conventional
225x3
315x3
405x1
495x1
585x1
635x1
Good Mornings
245x5
335x3
425x3
Leg Curls and Leg Ext drop set 30 reps
Stand Abs 80 reps

kingkong51
08-18-2008, 07:32 PM
Bench ME 2brd
135x10
225x5
315x3
405x1
Drop set
495x3
405x3
315x10
225x10
Pushdowns 3x20
I was tired and hungry so it was very crappy workout

Travis Bell
08-18-2008, 08:49 PM
Keep at it bud!

kingkong51
08-24-2008, 07:40 PM
DEv Squat Blue Bands
135x2
225x2
315x2
405x1
495x1
605x1 called didnt want to get too crazy
Speed Pulls
315 8x1
Leg ext and Leg Curls 3x10
Wanted to keep it light today because of the few heavy training session. Hope to have a good bench day tommorrow.

kingkong51
08-25-2008, 06:23 PM
ME Bench
Floor Presses
135x5
225x3
315x3
405x1
505x1
545x1
585x1
600xHad to get some help
3brd
315x5
495x3
585x1
635xM
JM Presses
135x15
185x12
225x10
Tricep Pushdowns Stack 75 reps

Travis Bell
08-25-2008, 09:13 PM
Lookin good Rob! Keep it up

kingkong51
08-26-2008, 09:45 PM
Lookin good Rob! Keep it up
Thanks bro but i am getting frustrated with my brd work need to change it up

Travis Bell
08-26-2008, 09:51 PM
Have you been using bands at all on your boards? If not, add them in. You might need to deload as well. I can imagine with football getting into full swing you've been going full board for some time. Gotta get your rest big guy

mickyjune26
08-27-2008, 09:57 AM
I'm guessing a floor press at that weight is inside a rack? Great work in here as usual!

kingkong51
08-27-2008, 09:00 PM
Have you been using bands at all on your boards? If not, add them in. You might need to deload as well. I can imagine with football getting into full swing you've been going full board for some time. Gotta get your rest big guy
Starting get my body back in the groove of things. I am going to bands this next week and switch to chains.

kingkong51
08-28-2008, 09:16 PM
Hit some high reps on bench then had to stop.
No Warm Up
315x25
405x15 man i need to get back repping some weight my best is 20 reps
225x25

Travis Bell
08-29-2008, 01:28 PM
be careful with no warmup bro. If you don't have time to warm up, you don't have time to workout because if you tear a pec you'll be out for awhile

kingkong51
08-31-2008, 12:21 AM
Squat Day All Raw
135x10
225x5
315x3
405x2
495x2
585x2
675x2
900x1 Cut it High just wanted to feel the weight
Deadlifts
225x2
315x2
405x2
495x2 Slow
Speed Pulls
315x7x1
Dimel Deads 185 2x20
Walking Lunges 100 reps
Pull throughs 2x10
Done

kingkong51
09-03-2008, 07:25 PM
ME BENCH Reverse Band
225x3
315x3
405x3
495x3
585x1
675x1
725x1
dropped bands
495x3
545x3
585x1
Tate Presses
80 3x15
Dips 30 reps

Travis Bell
09-03-2008, 08:12 PM
LOL that is a crazy reverse band bench!! Great work bud

kingkong51
09-11-2008, 09:30 PM
ME Bench
Full Range Warm ups
135x10
225x5
315x5
405x1
495x1
2brd
585x1
605x1
625x1
Incline
225x10
315x10
405x1
495x1
545x1
Skull Crushers
135x15
185 2x12
Close Grip 3brd drop set
495x3
405x3
315x5
225x20
Side Raises
40x10
55x10
60x10

kingkong51
09-13-2008, 02:47 PM
Light Squat and Dead
Box Squat of Foam
245x3
335x3
445x3
535x3
625x3
715x2
RDLs
135x5
225x3
315x3
Left Had alot on my mind maybe nexts squat workout

kingkong51
09-17-2008, 05:46 PM
ME Box Squats had to Push it up a few days going to Auburn
Blue Bands Box Squats 14 inch
135x5
225x3
315x3
405x2
495x2
605x1
675x1
725x1 pr
Speed Deadlifts
315 8x1
Walking Lunges 135 2x 15 each leg

Gunny Green
09-17-2008, 09:23 PM
Kick ass brother. Good work.

Travis Bell
09-17-2008, 10:15 PM
Lookin good bud! Nice work on the PR

kingkong51
09-29-2008, 07:38 PM
Sorry had to get stitches in my hand so i had to take some time off

kingkong51
09-30-2008, 07:26 PM
Me Bench 2brd Band 120 lbs
135x3
225x3
315x3
405x1
495xM
495X1
Hammer Strength Bench
2 plates x15
4 plates x15
6 plates x12
8 plates x12
10 plates x6
Machine Dips Stack 3x20
JM Press 135 3x12
Pushdowns Stack 4x10

Travis Bell
09-30-2008, 08:15 PM
ouch! Hope the hand heals quickly!

kingkong51
09-30-2008, 09:00 PM
oh its heal now bro

kingkong51
10-02-2008, 09:31 PM
Bench Accessory
Speed Bench with bands
135x3
225x10
315x6x3
Dropped Bands
315x25
CSR
2 plates x5
3 plates x5
4 plates x5
5 plates x5
Hammer Military
4 plates x5
6 plates x5
8 plates x5
Side Rasies
45x5
60x5
80x5
Machine Pull overs
3x10 Stack
Push downs 6x10

Travis Bell
10-02-2008, 09:37 PM
Good work bud.

kingkong51
10-02-2008, 10:07 PM
Good work bud.

Thanks Bud trying to get back in the swing of things

Travis Bell
10-05-2008, 01:43 PM
Are you only squatting once a week right now?

It looks to me at least like your only squatting once a week, which is fine, but we'd just have you doing most of your work sets as doubles with a lot of chain weight, then moving up to a heavy single at the end

kingkong51
10-05-2008, 04:15 PM
Are you only squatting once a week right now?

It looks to me at least like your only squatting once a week, which is fine, but we'd just have you doing most of your work sets as doubles with a lot of chain weight, then moving up to a heavy single at the end

Yes I am bro

Travis Bell
10-05-2008, 08:39 PM
ME Box Squats had to Push it up a few days going to Auburn
Blue Bands Box Squats 14 inch
135x5
225x3
315x3
405x2
495x2
605x1
675x1
725x1 pr
Speed Deadlifts
315 8x1
Walking Lunges 135 2x 15 each leg

Ok, so instead it'd go something like

405x2
495x2
585x2
635x2
675x2
725x1

You get alot more volume in that way. It'll work more on speed as well as bringing up your power strength that way.


Your deadlifts would be for singles up to a heavy single as well.

kingkong51
10-07-2008, 07:35 PM
RE Bench Plus Bands
135x3
225x2
315x2
405x2
455x1
495x1 Grinder
495xM tried it again trying not to need help
3brd
495x3
545x3
585x2
Straight Bar Push downs plus bands
half stackx10
Quarter Stackx10
Stackx8
JM presses
135x12
185 2x10
Band Shoulder Work

kingkong51
10-09-2008, 05:17 PM
Bench Accessory
Dumbbell
70x20
100x20
120x20
130x30
Bent Over Rows no Straps
225x5
315x5
405x5
Hammer Strength Military
6 platesx10
8 platesx10
10 platesx10
Hammer Strength Pulldowns
6 platesx10
8 platesx10
10 platesx10
Close Grip Racklockouts
405x10
495x10
585x3
Over head Rope Pushdowns 3x10 stack
Good workout after practice

mastermonster
10-11-2008, 05:44 PM
Good stuff Big Rob!

kingkong51
10-12-2008, 08:11 PM
RE Squat 15 inch box
225x3
405x2
165lbs of chain
405x2
495x2
585x2
635x2
675x1 shouldve doubled
Speed Deads
225x2x1
added chains 150
315x3x1
405x1
455x1 grinder
Conventional 315x2x1
Good Mornings
135x10
225x10
315x10

kingkong51
10-13-2008, 09:10 PM
RE Bench Chains 165lbs
2brd
135x3
225x3
315x3
405x3
455x2
495x1
515xM
Inclines
225x3
315x1
405x1
495x1
545xM
Close Grip 3brd
415x6
505x4
585x1
Pushdowns 5x20 Stack

Travis Bell
10-13-2008, 09:39 PM
I'll be interested to see how this works with your bench. We don't use the RE method for bench, but we are squatting and benching twice a week so maybe you can make it work

kingkong51
10-14-2008, 05:16 PM
Well ask Louie and see what he thinks.

kingkong51
10-16-2008, 09:37 PM
DE and Bench Accessory
Speed Bench with Chains
135x3
225x3 40lbs of chain
225x3 120lbs of chain
225x3 165lbs of chain
275 3x3 165lbs of chain
315 3x3 165lbs of chain
Hammer Military 3x10 8 plates
Hammer Lat Pulldowns 3x10 6 plates, 8 plates, 10 plates
Side Raises 25x20
30x20
40x15
50x12
Machine Pulls overs 3x10 stack
Face Pulls 3x10 stack
3brd 315x15,
405x15,
495x10

Travis Bell
10-17-2008, 06:08 AM
Well ask Louie and see what he thinks.

Well I've already talked to him about it before and he's not a fan, but like I said, he's comming from the perspective of us benching and squatting twice a week.

I'll try and remember to ask him this week

mastermonster
10-18-2008, 05:01 PM
Looks like you've changed up a lot of stuff. Strong as always. Looking forward to seeing the end result. Hopefully at the APF Alabama. It's set for the 21st of March. Still on the river! Keep it up big Rob!

parabellum
10-18-2008, 10:06 PM
Nice lifting KinkKong

kingkong51
10-20-2008, 08:01 PM
ME Bench Floor Presses 165lbs of chain
135x3
225x3
325x3
405x1
455x1
505xM
3BRD
495x1
545x1
585x1
635x1
675xM
JM press
135x10
185x10
225x8
Rope Pushdowns
3x25 Stack
3 people we get done in an hour which means we're pushing it forreal.

kingkong51
10-25-2008, 08:45 PM
RE Squat with 100lbs of chains
245x2
335x2
445x2
535x2
625x2
715x2
805x1 PR
Speed Deads 100lb of chains
135x1
225x1
315x1
405x2
495x1
Convential 315x 3x1
Hack Squats supersetted with leg press 2x10
GHR 2x10

kingkong51
11-01-2008, 11:44 PM
RE Squat Reverse Band Foam 14 inch box
455x2
545x2
655x2
745x2
835x2
925x1 PR
Speed Deads 100lbs of chains
315x3x2
405x3x1
GHR 2x10 body weight

kingkong51
11-03-2008, 08:15 PM
Static Bench
135x5
225x3
315x3
405x3
495x1
545x1
585xM
Incline
405x5
455x2
505x2
405x5
JM presses
135x15
185x12
235x10
Pushdowns 3x10 stack

kingkong51
11-04-2008, 05:38 PM
Back
Band Pulldowns 3x20
Low Cable Rows 3x10 stack
Chest Supported Rows 2 platesx10
4 platesx10
6 platesx6
Hammer Pulldowns 6 platesx10
8 platesx10
10 platesx8
12 platesx6
Dummbell Rows 130lb 3x10
Machine Pullovers 3x10 stack

kingkong51
11-07-2008, 09:55 PM
Static Speed Bench with 165lb of chains
225x3x3
315x3x3
365x2x3
405x3
Incline
425x5
495x3
515x2
Side Raises
60x5
90x5
100x5
Front Raises
60x5
90x5
V Bar Pushdowns
3x25 stack

Travis Bell
11-07-2008, 09:58 PM
Excellent as always. Whens the next meet bro?

kingkong51
11-07-2008, 10:48 PM
Dont know yet try to hit 650 bench in the gym though raw

Travis Bell
11-07-2008, 10:54 PM
sweet! That'd be awesome!

kingkong51
11-08-2008, 08:57 PM
RE Squat 14 in box
Warms ups
135x2
245x2
Add Blues 200lbs of Tension
355x2
435x2
525x2
615x2
Rack Pulls from 3 inch from ground
135x3
225x2
315x2
405x2
495x1
605x1
655xM
655xM
Seated Leg ext.& Curls 2x10 Stack
45 degree Hyper 3x10

kingkong51
11-10-2008, 09:36 PM
ME Bench
Static Bench
135x5
225x5
315x3
405x3
495x2
545x2
585x1
3brd
515x3
605x2
655xm
655xm
JM presses
205x12
225x10
275x10
Over head Ext Dumbbell
80x15
90x10
100x8
Tricep Rope Pushdowns 3x15 Stack

kingkong51
11-11-2008, 08:21 PM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/NLRN5je1fL4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NLRN5je1fL4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Travis Bell
11-11-2008, 08:34 PM
Sick work rob! Keep it up

thewicked
11-12-2008, 12:41 PM
hoooooooooooly **** rob! i've not looked in on your log in awhile and my god! Everytime I come in here you're that much stronger! I can't wait to see what you total out next meet! how's the shirt work coming?

kingkong51
11-12-2008, 08:59 PM
havnt done anything in a shirt lately but I think ill do alright

kingkong51
11-13-2008, 08:22 PM
DE Bench Static Speed with 165 lbs of chains
135x5
225x3x3
315x3x3 rotate grips
365x2x3 rotate grips
Pause Inclines
315x5
405x5
495x5
Hammer Strength Military
6 platesx15
8 platesx12
10 platesx12
V bar Pushdowns
3x25 Stack
Dumbbell 2 arm bent over rows
80x10
110x10
130x10
Rope Face Pulls Stack 3x12

kingkong51
11-15-2008, 05:31 PM
ME Squat 13 inch box and foam
Warm Ups
135x3
225x3
Added Blues and 100lbs of Chains 300 at lockout
225x2
325x2
415x2
525x2
615x1 905 at lockout
655x1 955 at lockout
705x1 1005 at lockout
Deadlifts 100 lbs of chains
245x1
335x1
445x1
495x1
535x1
Dumbbell RDLS 100lb 3x10
Single Leg Squats 2x10

kingkong51
11-17-2008, 08:06 PM
ME Bench Raw Reverse Band Blues
135x5
225x3
315x3
405x3
495x1
585x1
675x1
725x1
765x1
815xM
3rd
625x3
675x3
765x2
815xM
Decline Bench with Bands
225x10
315x10
405x6
Pushdowns Stack 3x25

john bernor
11-19-2008, 12:32 PM
hey big Rob,,thank u for the kind words and prayers, it means alot..God bless

nhlfan
11-20-2008, 10:14 AM
you're throwing around some crazy weight in here. keep up the hard work!

kingkong51
11-20-2008, 09:00 PM
DE Bench Bands and 160 lbs of chains
135x3x3
225x3x3
275x3x3
Inclines
315x5
405x3
515x1 Grinder time to deload
Lat Pulldowns 3x10 250 lbs
Push Presses
135x10
225x5
315x5 just wanted to see if I still had it
Shoulder Complex 2x18
Skull Crushers supersetted with pushdowns 135x15 and Stackx 15 for 3 sets

Painzer
11-20-2008, 09:10 PM
Incredible numbers... Seriously impressive. What are your Personal Bests?

kingkong51
11-23-2008, 06:01 PM
ME Bench Floor Presses with Bands
135x3
225x3
315x3
405x1
495x1
545x1
565xGrinder
Stability Bench
145x5
195x5
245x5
Close Grip bench
315x5
405x5
495x3
585x2 last rep needed some help
Push Down with a stack Supersetted with Hammer Dips 4 plates
Hammer Rows 2x10
H Rolls 2x12
3x15

kingkong51
11-23-2008, 06:05 PM
ME Squat on Sat 350 lbs of band Tension
135x3
225x2
315x2
405x2
495x1
585x1 cut it high
Dropped Bands
225x3
405x2
585x2
Speed Pulls 315x7x1
Step ups 3x10
leg ext & Leg Curls 3x10

kingkong51
11-25-2008, 07:16 PM
Lower Back
Hang Cleans
135x3
225x3
275x2x1
295x2
Good Mornings
225x5
315x5
405x5
495x5
585x5
675x3
45 degree Hypers Plus Bands 3x10
Med Ball Abs 3x15
Lunges 3x10

kingkong51
12-01-2008, 08:40 PM
ME Bench Full Range
barx20
225x6 last one paused
315x6 last one paused
405x6 last one paused
495x5 last one paused
585x1
605x1
635x1
2 Board press
405x3
495x1
585x1
3brd
675xM
Tricep Dumbbell ext
100x10
120x8
130x6
Panora Presses
Stack 3x15

john bernor
12-01-2008, 11:33 PM
you are tremendous,,keep it up, u are an inspiration..God bless you brother

in HIS grip forever
john

Sidior
12-01-2008, 11:34 PM
Holy mother of ****! Great pressing.

kingkong51
12-02-2008, 08:21 PM
Lower Back Accessory
Rack Pulls at knee caps
135x5
225x5
315x5
405x5
495x5
585x5
675x3
Hang Cleans
225x3
275x3
315xM
And some Light leg work to help flexability

kingkong51
12-04-2008, 08:20 PM
DE Bench
Swtiched Grip on all sets
225 3x3
315 3x3
405 3x3
495 3x3
Tri Set
Push Press 275 2x10
Hammer Pulldowns 6 plates 2x10
Chest Supported Rows 2x10
Curls 135 3x10
Straight bar pushdowns 3x20
Natulis Pullovers Stack 3x10
Natulis Side Rasies 3x10
Face Pulls 3x12

kingkong51
12-06-2008, 03:28 PM
ME Squat all Raw off Foam 13 inch box
135x5
225x3
315x3
425x3
515x2
625x2
715x1
825x1
Front Squats
245x5
335x5
425x3
Deadlift with Chains
135x3
225x3
315x3
425x3
515x2
Single Leg Squats, Overhead Squats, Step up 2x10 each

kingkong51
12-11-2008, 08:50 PM
DE bench turned into ME session
Floor Press 165lbs
135x5
225x3
315x3
405x3
500x1 Grinder
Paused Incline
315x5
405x5
495x2
545x1
Incline Skull Crushers
125x15
175x12
225x10
V Bar Pushdowns Stack 80 reps total
Pulldowns 20 reps total

kingkong51
12-13-2008, 10:17 PM
ME Box Squats with 165lbs of chain
135x3
225x3
315x2
405x2
495x2
585x1
675x1
down sets
495x2
585x2
Zerchers box Squats
135x3
225x3
315x3
405x1
Deadlifts 165lbs
135x1
225x1
315 4x1
405x1
455x1
495x1
over head squats 2x10
one legged squats 2x10
step ups 2x10

kingkong51
12-16-2008, 09:22 PM
Deload
Incline
135x10
225x10
315x10
405x10
Flat Bench
225x10
315x10
405x10
Hammer Strength Decline
6 platesx10
8 plates 2x10
Pushdowns 100 reps
Then I was out

kingkong51
12-20-2008, 10:29 PM
ME Squat Raw
135x5
225x5
335x3
425x2
515x2
Added Bands
335x2
425x2
515x1
625x1
Conventional Deficit Pulls standing on 100lbs plates
135x5
225x3
335x3
425x3
515x3
Zerchers
135x5
225x3
425x1

kingkong51
12-22-2008, 07:40 PM
ME Bench Bands 150 at lockout
barx10
135x3
225x3
315x3
405x1
495x1
515xm
Dropped Bands
495x1
605x1 smoked
3brd
635x1 grinder
655x1 grinder
JM Press
315x10
365x8
405x6
Pushdowns Stack 60 reps

kingkong51
12-29-2008, 10:45 AM
DE from Friday
Speed Static Press
225x3
225x3
225x3
315x3
315x3
315x3
405x3
405x3
405x3
Pause Incline
225x5
315x5
405x5
Hammer Presses
4 platesx12
6 platesx10
8 platesx10
Hammer Rows
4 platesx15
6 platesx12
8 platesx10
10 platesx10
Lat Pull Downs 3x10 Stack
h Rolls 3x15
Pushdowns 60 reps

kingkong51
12-29-2008, 10:46 AM
ME Squat Sunday with Curt
135x5
255x3
345x3
435x2
525x2
615x1
705x1
800x1
Speed Pulls 8x1 335
Band Goodmornings 3x10
Single Leg Squats 20 reps

kingkong51
12-29-2008, 07:45 PM
ME Bench
Static Press
barx15
225x3
315x3
405x3
495x1
545x1
585x1 PR
2brd Presses
405x3
495x2
585x1
635xm side spots grabbed it hate training in commercial gyms
JM press
315 3x5
Pushdowns stack 80 reps

kingkong51
01-05-2009, 08:41 PM
ME Bench Raw 2brd
Full Range
225x5
315x3
2brd
405x3
495x3
585x1
635x1
655x1 video didnt show the weights PR
675xM lost groove will get it next time
Floor Press
315x5
405x5
495x3
585x2 PR
Close Grip bench 225x60 Reps supersetted with Pushdowns 60 reps

kingkong51
01-05-2009, 09:19 PM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/lGECsvzse9E&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/lGECsvzse9E&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

john bernor
01-06-2009, 12:24 AM
PRAISE GOD,,awesome work Big Rob,,keep tearin it up u FReAk


in HIS grip forever
john

kingkong51
01-06-2009, 07:48 PM
Deadlift Day
Warm ups
135x3
225x3
315x2
405x2
505x2
Speed Pulls
405x8x1
Bent Over Rows
315 3x5
Good Mornings
225x 3x5
Lat Pulldowns
6 plates x10
8 plates 2x8
20 min of Cardio

kingkong51
01-08-2009, 06:06 PM
Bench Day two
135x10
225x10
315x3
315x3
315x3
405x3
405x3
405x3
495x3
585x2
Incline
405x5
495x3
545x2
Incline Skull Crushers
125x20
175x15
225x12
Pushdowns Stack 3x20

kingkong51
01-10-2009, 04:21 PM
ME Squat 160lbs of chains 14 inch box
135x10
225x5
315x3 added chains
405x2
495x2
585x1
675x1
675x1 went deeper
Leg Press
11 platesx10
21 platesx10
23 platesx10
Stiff Leg Deadlifts
3x10 225
Leg Curls& Leg Ext 3x10

kingkong51
01-12-2009, 08:25 PM
ME Bench 1-12-09 Floor Presses with 165lbs of chains
barx10
135x5
225x3
315x1
405x1
495x1 PR
Bench
315x2
405x2
495x2
605x1 tried double didn't get the second rep
605x1 for good measure
Close Grip board Torture
405x5 3brd
405x5 2brd
405x5 1brd
405x5 full range
Push downs Stack 3x20

kingkong51
01-13-2009, 08:39 PM
Deadlift Day
135x3
225x3
315x3
405x2
495x2
545x2
455 8x1
Bent Over Rows
405 3x5
Good Mornings
315 3x5
Pull Overs
Stack 3x10

Gunny Green
01-19-2009, 06:47 PM
Whassup brother?!!! Log time no talk to. Your training is looking good. Are you still training in Foley?

kingkong51
01-19-2009, 08:47 PM
Whassup brother?!!! Log time no talk to. Your training is looking good. Are you still training in Foley?Yea when I can mostly on Saturdays

kingkong51
01-19-2009, 08:48 PM
ME Bench Static press
135x5
225x5
315x3
405x3
495x2
585x1
605x1 PR
Inclines
405x5
495x3
565x1
Skull Crushers and Push downs Supersetted 3x15 135 and Stack

kingkong51
01-22-2009, 08:25 PM
DE Bench with Minis
barx10
135x3
225x3
225x3
225x3
315x3
315x3
315x3
365x3
405x3
425x3
Hammer Strength bench and military superset 6plates 3x12
Over head Rope Ext. Supersetted V bar Pushdowns 3x12
Rear Delts 3x12

Travis Bell
01-22-2009, 08:37 PM
My man Rob you are super strong brother

kingkong51
01-22-2009, 08:45 PM
ME Squat 1/17/09
Green Bands 150 at lockout
135x2
225x2
315x2
405x2
495x1
585x1
675x1
SLDL 2x10 225
Leg Curls 2x10
Had to call so me and my girl could drive to birmingham

kingkong51
01-24-2009, 10:28 PM
ME Squat 14 inch box 300 lbs of tension
barx5
135x3
225x2
315x2
405x2
495x2
585x2
675x1 Grinder needed a bump
Deadlifts
135x5
225x2
315x2
405x2
495x1
575x2
Speed Pulls
405x6x1
SLDS and Goodmorning superset 225 3x10
Leg ext. and Leg Curls 3x10

kingkong51
01-26-2009, 06:56 PM
ME Bench
Bands 160 at lockout
barx5
135x3
225x3
315x3
405x1
495x1 PR
515xm
3brd
495x1
585x1
675xm
675x1 PR smoked got pissed off wish I had video but cam went dead
705xM
Close Grip Strip Set
405x10
315x10
225x10
Panora Presses
Stack 3x15

Travis Bell
01-26-2009, 06:57 PM
Great work bud! I look forward to the video

kingkong51
01-27-2009, 05:31 AM
Great work bud! I look forward to the video

Thanks Travis

Gunny Green
01-30-2009, 03:23 PM
Lookin good Rob. We will have to train at the end of June when i get to PCola.

kingkong51
02-02-2009, 08:55 PM
ME bench 40lbs of chain
135x5
225x5
315x3
405x1
495x1
545x1
585x1
605xM
3brd
605x1
635x1
675xM
JM Press
315x12
315x10
315x10
Straight Bar Pushdowns 3x20
good workout had to buy me some chains. If anyone has an idea where I could get some 3/4 or 5/8 chains for cheap let me know.

kingkong51
02-05-2009, 09:21 PM
DE Bench Bands 160 at lockout
barx5
135x5
225x5
225x5
225x5
315x5
315x5
315x5
365x5
365x5
365x5
Chest Supported Rows
2platesx10
3platesx10
4platesx10
50 reps steering wheel
Shoulder Complex 2sets
Single Arm Military 2x5 each arm 130lb dumbbells
Pullover Machine 3x10
Rear Delts 3x12
Pushdowns 3x15

Travis Bell
02-05-2009, 10:28 PM
how'd you like the 5's big guy?

kingkong51
02-06-2009, 05:22 AM
how'd you like the 5's big guy?
I like its a good change up. I truly think its going to help with more explosion and endurance too.

kingkong51
02-07-2009, 04:47 PM
ME Squat 14inch box
Blue Band barx3
Blue & Green barx3
Blue & 4 greens barx3 500lb of tension
135x3
245x3
335x2
425x2 925 at lockout
515x1 1015 at lockout
Deadlifts
245x2
335x2
425x2
515x2
605x1
Leg Curls 3x10

bencher8
02-08-2009, 06:51 PM
I see you been upping the pulls each week a little at a time...nice work!

Also, are you leaving the bands and chains on when you go to the 3 brd the last couple workouts?

Strong work Rob!

kingkong51
02-09-2009, 08:13 PM
nope just strictly straight weight.

kingkong51
02-09-2009, 08:15 PM
ME Bench
Bands 120 at lockout
barx5
135x3
2brd
225x3
315x3
405x1
495x1
515x1
525x1
545xM
Inclines
495x1
545x1
585x1
Close Grips
495x8
545x3
405x14
Single Arm pushdowns 3x15

Travis Bell
02-09-2009, 08:16 PM
What bands did you use?

kingkong51
02-09-2009, 08:56 PM
i really dont know they are white with the red strip

Travis Bell
02-09-2009, 09:03 PM
huh. cool. Either way, you're right on track bud

kingkong51
02-10-2009, 09:12 PM
Back Day
Hammer Strength Pulldowns
4platesx10
6platesx10
8platesx10
10platesx10
Bent Over Rows
225x5
315x5
405x5
Bench 135 3x12
Nautilus Pullovers 3x10 Stack
Dumbbell Rows 130lb 5x5 felt too lazy just to do 3 sets of 10

kingkong51
02-12-2009, 08:37 PM
DE Bench Minis 150 at lockout
barx5
135x 3x5
225x3x3
315x3x3
365x3
405x2x3
Seated Military
225x10
275x10
325x10
JM Press
225 3x15
Pushdowns 3x15
Band Face Pulls 3x15

kingkong51
02-14-2009, 05:18 PM
RE Squat 500lbs of band tension 14inch box all raw
Barx2
135x2
225x2
315x2
405x2
535x1 1035 at lockout
4inch Block Pulls
135x2
245x2
335x2
425x2
515x2
605x2
655xM
655xM
Leg Press 3x10
Leg Curls 3x10
Dumbbell Stiff Legs 85lbs 3x10
Cardio 20 min this was the hardest part of the workout

kingkong51
02-17-2009, 06:09 PM
ME Bench
Static presses
barx20
135x5
225x5
315x3
405x2
495x2
585x2
2brd
585x1
635x1
675xM
3brd Dropset
585x5
495x5
405x20
Pushdowns Stack 3x25
20 cardio

kingkong51
02-20-2009, 09:44 PM
Speed Bench bands 120 at lockout
barx20
135x5
225x5
Added Bands
315x5
315x5
315x5
315x5
315x5
Skull Crushers 5x10
45lb plate rotation 50 reps
Rear Delt machine 3x10
shoulder press machine stack 3x10
pushdowns 3x20

kingkong51
02-21-2009, 08:02 PM
ME Squats 350 of band tension
135x2
225x2
315x2
405x2
495x2
585x2 PR
675x1 PR
Speed Pulls
135x3
225x2
315x2
405x2
495x2
585x2
RDLS 225 3x10
Lunges 135 2x12
Leg Ext 3x10
Standing Abs 3x20
Leg Curls 3x10

kingkong51
02-23-2009, 06:35 PM
ME Bench Floor Press
135x5
225x5
315x3
405x3
495x1
585x1
605x1
625x1 PR
3brd
495x1
585x1 2 sec pause
675x1
JM Presses
315x10
405x6
495x2
Pushdowns 100 reps

kingkong51
02-27-2009, 07:20 PM
DE Bench Floor Presses with Bands Feet Flat
135x3
225x3x3
315x3x3
405x3
425x3
455x3
Incline
225x15
275x12
315x12
Steering Wheel with 45lb plate 50 reps
Shoulder Complex 2x18
Nautilus Shoulder 2x15
Rear Delt 3x12 Stack
Skull Crushers 3x15 175lbs
super setted Overpushdowns Green Band 3x15

Guitar90
02-27-2009, 07:37 PM
Are you for real? 315lb incline?!

You beastly beast of a man!

jbrin0tk
02-27-2009, 09:20 PM
Haha, scroll through Rob's log, Guitar 90. The numbers he puts up are insane!

kingkong51
02-28-2009, 04:15 PM
ME Squat Reverse Band Raw
135x3
225x3
315x3
425x3
515x2
645x2
805x2
915x1
1005x1 cut it high though
Deadlifts off 4in blocks
135x3
225x3
345x2
425x2
515x2
605x1
Step Ups
3x12
Cardio 30 minutes

Gunny Green
03-01-2009, 06:54 PM
Hey brother, how are you doing these days. I see that your trainign is still going well. You are putting up some kick ass numbers. I wish I was training with you. Have you heard from Chris lately? I know his wedding is fast approaching. Hey, shoot me yours and his cell number to my email address - mwanya@cox.net - I will be home in June and want to get in some training. FO-TOWN FO LIFE!!!!

kingkong51
03-02-2009, 08:32 PM
ME Bench
135x10
225x6
315x3
405x3
495x3
585x2
605x1 1/2 rep
over head ext
45lbsx15
50lbsx15
60lbsx15
Tates 2x15
Pushdowns Stack 3x25

kingkong51
03-07-2009, 04:34 PM
14 inch box Speed Squats 200lbs of chains
135x3
225x3
315x3
405x2
495x2
695x2 light weight
Block Pulls conventional
135x5
225x3
315x3
515x3
605x1 easy opener probably
Good Mornings 225x5 plus 200lbs of chains
Leg Press
3x10
Cardio 10 min of elliptical and 8 40 yard sprints

kingkong51
03-25-2009, 08:35 PM
Rep bench Day
135x5
225x5
315x5
405x5
495x5
585x3
Wide Grip
3x10 405
Close Grip 2brd 3x10 405
Tate presses 3x15 50lb dumbbells
side raises 3x10 Stack

Travis Bell
03-25-2009, 08:40 PM
well look who's back! LOL I thought you'd quit training

kingkong51
03-25-2009, 09:11 PM
lol naw meet prep which didnt go very well

Travis Bell
03-25-2009, 09:17 PM
The meet didn't go well, or the meet prep didn't go well?

What happened?

Gunny Green
03-28-2009, 11:26 AM
Damn rob!!! You are killing the weights brother!!!

kingkong51
03-28-2009, 06:03 PM
DE Squat Blue Bands
135x3
225x3
315x3
405x3
495x2
585x2
675x1 this was ugly as hell
Conv. Speed Pulls against bands
135x2
225x2
315x1x8
GHR 3x10
ABS

mikesbench
03-28-2009, 08:17 PM
Nice work kingkong!