wukkadb

If it wasn't for those deadlifts I'd probably confuse you for a bodybuilder... lol

__________________

Check out my training log: wukka's Training Log

T.B.

Is that good or bad?

Anyhow...here's my stuff bro:

INZER HARDCORE Squat Suit



RAGE Bench Shirt

__________________

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of

wukkadb

Oh shit son... I'm expecting a 600 pound squat from you soon!

__________________

Check out my training log: wukka's Training Log

T.B.

Thanks bud, I'll keep working toward it!

I really want to get 350+ full ROM with this RAGE too. Anything over that, by chance, would be SICK. We'll see what I can do, if I get that scale to 165.5.

__________________

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of

Lotus

damn man you do work! you got any good shoulder exercises you could throw at me ive had mad dislocations over the years had surgery a few years back and tore my left shoulder out again about 3 weeks ago. I know some exercises that i learned in physio but they just don't cut it.

__________________

wukkadb

Lotus, do this routine:
http://youtube.com/watch?v=xCp-YynBEvE

VERY good for shoulder rehab stuff.

I imagine you'll be at 405 within 4-6 months man... Just start getting used to that shirt and start doing lots of board presses and you'll be at 405 man. Your raw bench is at 315 isn't it?

__________________

Check out my training log: wukka's Training Log

T.B.

That it is. Can't wait to go heavy in this badass shirt.

Anyway...onto today's work out.

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Wednesday, June 25th, 2008

Speed Bench
20 x Bar
10 x 135
3 x 155 + 50 lb. resistance bands (1 over each prong) + 35 lbs. weight releasers (on each side as well) that drop off the bar once the floor...so, it's a VERY slow descent to your chest, then you POWER it up off your chest. So, it was 325 lbs. @ the top & once those releasers dropped off, it's 255 off the chest.
3 x 155 ""
3 x 155 ""
3 x 155 ""
3 x 155 ""

Tricep Death (Close Grip Bench With Boards) (this SUCKS!)
8 x 135 (1-board)
***NO BREAK*** - Just hold the bar @ the top, until the new board is placed on your chest
8 x 135 (2-board)
8 x 135 (3-board)
8 x 135 (4-board)
8 x 135 (5-board)

^^ That's one set.

8 x 155 (1-board)
8 x 155 (2-board)
8 x 155 (3-board)
5 x 155 (4-board)
3 x 155 (5-board) - Tris were on FIRE.

Crunches
50 reps
***20 seconds***
50 reps
""
50 reps
""
50 reps

Body-Weight: 174.3

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My arms are DEAD right now. Period.

Squats tomorrow.

sweet.

__________________

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of

T.B.

Like I said: squat day. Did some big singles in my suit today.

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Thursday, June 26th, 2008

Squats
10 x 135 (stretch)
10 x 185
8 x 225
5 x 275
5 x 315
3 x 365
1 x 405 (suit on - straps down) - EASY
1 x 440 "" - Good pop from the bottom
1 x 460 "" - Good pop again, locked out nicely
1 x 490 "" - Felt heavy, was a struggle up...but the suit gave me nice support

PS 300A Squat Machine
10 x 225
10 x 315
10 x 365
10 x 405

Hamtractor + Leg Extensions (Super-Set)
12 x 225 / 10 x 100 (trying to get my thighs REAL defined)
12 x 240 / 10 x 110
12 x 255 / 10 x 120
12 x 270 / 10 x 130

Standing Calf Raise Machine
20 x 315
20 x 365
20 x 405
20 x 465

Hip Abductions (These are TOUGH, but work that ROM, and it does nothing but HELP increase your squat!)
12 x 60 lbs.
12 x 65 lbs.
12 x 70 lbs.
12 x 75 lbs.
12 x 80 lbs.

Nebula Abdominal Extensions
25 w/ 45 lb. plate
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""
25 w/ ""

Back Extensions
10 w/ 25 lb. plate
10 ""
10 ""
10 ""

Body-Weight: 174.1 - Really leaning out my diet is helping, and like I said a while back...it's always humid in POWERHOUSE, so I sweat out quite a bit of water weight. It's looking like I'll be able to make that one-six-five. NAICE.

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Nothing in terms of cardio today, as I have 2 baseball games tonight. Good shit.

LATE.

__________________

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of

T.B.

I had 2 baseball games today, but the split was: first game was at 1:00 pm...second game was 4:00 pm, so I got a quick work out in....during that break.

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Saturday, June 28th, 2008

Deads (Speed Day)
10 x 135 (overhand grip)
10 x 185 ""
10 x 225 ""
10 x 225 (normal grip)
10 x 275 ""

Low Rows
10 x 180
10 x 190
10 x 200
10 x 210
10 x 220
8 x 230

Lat Pulldowns
8 x 130 (touching right under my collarbone)
8 x 140
8 x 150
8 x ""
8 x ""

Standing/Seated Shrug Machine
25 x 225 (front)
25 x 225 (back)
20 x 315 F
20 x "" B
15 x 365 F
15 x "" B
15 x 225 (w/ 5 sec. squeeze @ the top of each rep - makes for a long set) F
15 x 225 (same) B

Wrist Rollers
15 x 95 lb.
15 x ""
15 x ""

All I had time for today.

Body-Weight: 176.5 - Put on some weight this weekend, but I haven't been eating as clean as I should be yesterday & today. EH...what can I say!?!

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Good day at the gym, as I felt really focused during my work out. So, got in what I could during the game break.

FOR THOSE WAITING TO SEE VIDEOS OF ME LIFTING....I WILL POST SOME VIDEOS OF THE RAW MEET I COMPETED IN APRIL 22ND, 2008. I HAVE NOTHING MORE CURRENT THAN THOSE. The next meet I'm going to be showcased in is July 19th.

So, for those of you wanting to see me lift (YES! I read the private messages!!!!)...they'll be up soon enough. Be on the look out.

__________________

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of

T.B.

Got a quick tricep blast workout done just a couple hours ago. Good times.

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Tuesday, July 1st, 2008

CLOSE Grip Decline Bench
20 x Bar
15 x 135
10 x 185
8 x 225
6 x 245

Decline Skull Crushers + Close Grip Presses (w/ jagged curl bar - do the presses RIGHT after your last SC rep, NO REST!)
10 x 75
10 x 85
10 x 95
10 x 95
10 x 105
6 x 115 (they get TOUGH with good FORM! F*ck the weight!)

Hurricane TRICEP
15 x 35 lbs.
15 x 35 lbs.
15 x 35 lbs.
11 x 40 lbs.

Seated Tricep Extensions
12 x 45 lbs.
12 x 50 lbs.
12 x 55 lbs.
12 x 55 lbs.

Tricep Push Downs
15 x 90 lbs.
15 x 100 lbs.
15 x 110 lbs.
15 x 120 lbs.
15 x 120 lbs.
7 x 130 lbs.

44 Thera Crunch Machine
25 w/ 45 lb. plate @ my feet
25 ""
25 ""
25 ""

Jump Rope
10 minutes / Until failure

Body-Weight: 175.1 - Going back down. Eating a bit cleaner now that the week has begun, but it's been nice in the gym, so I haven't been sweating BUCKETS like normal.

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Good little workout that I got fit into my day. My tri's feel f-cking JACKED up, and worn out @ the same time. Naice.

cheaaaaaas

__________________

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of