<<<airrock - takes on 1-ALPHA>>>

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  1. Quote Originally Posted by airrock View Post
    Thanks guys, I love shoulders!!!



    Oh man, the count down begins!!!!!
    Nice work AirRock! Impressive numbers on the incline reverse flies and barbell shoulder press!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html


  2. Quote Originally Posted by MrKleen73 View Post
    Nice work AirRock! Impressive numbers on the incline reverse flies and barbell shoulder press!
    Thanks, I notice my numbers on BB Press have gone down bit but that's because I have been pre-exhausting before I get to them. But still pretty close, I'm really happy with my shoulder development the past few weeks!
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  3. Yeah pre-exhausting is great for growth to.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  4. ARMS

    One Arm DB Preachers: 3 Sets 15-20

    Seated DB Curls: 30x12, 40x10, 45x10, 45x10, 45x8 - Slow and Contract

    Standing EZ Bar Curls: 4 Sets 8-12

    Rev-Preacher EZ-Bar Curls: 3 Sets 10-12

    Straight Bar Pushdowns: 4 Sets 12-15
    SS
    One Arm OH Cable Tri Ext: 3 Sets 8-10

    Straight Bar Skulls: 3 Sets 10-12

    Incline EZ-Bar Skuls: 4 Sets 8-10

    CGB 135x12, 195x10, 225x10, 225x8

    Cable Rops: FST-7

    Cable Curls: FST-7


    Awesome workout tonight, was zoned in and feeling big! Really glad how things are going with 1-Alpha, strength is right there and size is coming along.

    Weight tonight 205lb on the dot!

    Quote Originally Posted by MrKleen73 View Post
    Yeah pre-exhausting is great for growth to.
    Yeah its been a good change to what I use to do.

  5. Nothing new in here just airrock killing it
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  6. Strength then size iwth this compound.
    Unremarkable is no way to go through life... Doug

  7. Thanks Guys and Merry Christmas to you!

    I have up at my parents but hitting their gym.

    Sunday was CHEST

    Incline Smith Press: 5 Sets 8-10 Finished with 315

    Incline Flyes: 4 Sets 10-12

    Flat DB Press: 2 Sets 12-15

    Flat BB Press: 4 Sets 10-12

    Dips: 3 Sets 10-12

    Machine Flyes: FST-7

    Feeling good and switched things up with the different gym, it was fun!

    Monday was BACK

    Pulldowns: 5 Sets 10-12

    BB Rows: 3 Sets 8-10

    Chest Supported T-Bars: 5 Sets 8-10

    Pullups: 3 Sets Failure

    Rev Incline DB Rows; 4 Sets 12-15

    Macine Rows: FST-7

    Great workout and have been eating more good food. Its been a great change and I feel like its really helping my muscles fill out. I took today off, I'm gonna hit up shoulders tomorrow, maybe light legs. I want my quad to fully heal.

  8. Good **** brotha you're killing it mane

  9. excellent work continues in heah..
    hope you enjoyed the holiday!
    keep mauling my man.

  10. Killing it as usual AirRock!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  11. Thanks guys, Sorry i have been traveling. I'm down in Florida for a week but I just got back from the gym and love it. Great local gym that is hardcore. Still pumping it out!

    Shoulders

    Press Machine: 5 Sets 10-12

    Side DB Laterals: 5 Sets to failure

    Standing Smith Press: 5 Sets 8-10

    Behind the Neck Smith Press: 3 Sets 8-10

    Rear Delt Flys: 4 Sets 10-12

    DB Shrugs: 5 Sets 100lb 10-15

    Rubber bands Side Laterals: 4 Sets Failure



    CHEST

    Decline HS Press: 3 Sets 10-12

    Incline HS Press: 3 Sets 10-12

    Incline Smith Press: 5 Sets 8-12 - 275

    Incline DB Flys: 30x15, 40x12, 50x10, 50x10

    Flat BB Press: 4 Sets 10-12

    Machine Flys: FST-7

    Chest Machine Press: FST-7

    Awesome workout, new gym always fun to try new equipment and new atmosphere.
    I had a huge pump after the HS press, it was great. Diet is alittle different but still getting it in and adjusting as I go. I am loving this stuff though, seems like no matter what I'm stronger and seeing awesome size in my chest, shoulders and arms. I love it!!!!

  12. Nice work!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  13. I am also out of town and the gym I have been doing deload at is quite small, hah it's cool though I go in there I am the biggest, buffest and the oldest don't think they know what to make of me.
    Unremarkable is no way to go through life... Doug

  14. Quote Originally Posted by DreamWeaver View Post
    don't think they know what to make of me.
    i'm still trying to figure it myself.




    happy new year all!


  15. Yeah its going well, sorry for the lack of updates been busy down here. But still getting to the gym.

    BACK
    HS Pulldowns & HS Rows: Warmup

    BB Rows: 5 Sets 8-10

    Rev Incline BB Rows: 5 Sets 8-10

    T-Bar Rows: 4 Sets 10-15

    Machine Pulldowns: FST-7

    SHOULDERS
    HS Side lat: 5 Sets 10-15

    Seated Smith Press: 4 Sets 8-10

    Standing Behind the neck Press: 3 Sets 8-10

    DB Rear Delt Flys: 4 Sets 10-15

    DB Side Lat: Drop Sets 2x

    Seated BB Press: FST-7

    Awesome workouts lately with the meals all over the place still having great strength and drive in the gym. Looking forward to get back to normal after this week!

  16. Quote Originally Posted by snagencyV2.0 View Post
    i'm still trying to figure it myself.




    happy new year all!

    Keep them guessing is what I say....

    Quote Originally Posted by airrock View Post
    Yeah its going well, sorry for the lack of updates been busy down here. But still getting to the gym.

    BACK
    HS Pulldowns & HS Rows: Warmup

    BB Rows: 5 Sets 8-10

    Rev Incline BB Rows: 5 Sets 8-10

    T-Bar Rows: 4 Sets 10-15

    Machine Pulldowns: FST-7

    SHOULDERS
    HS Side lat: 5 Sets 10-15

    Seated Smith Press: 4 Sets 8-10

    Standing Behind the neck Press: 3 Sets 8-10

    DB Rear Delt Flys: 4 Sets 10-15

    DB Side Lat: Drop Sets 2x

    Seated BB Press: FST-7

    Awesome workouts lately with the meals all over the place still having great strength and drive in the gym. Looking forward to get back to normal after this week!
    I know even though I had a good holiday and was able to get in some good deload work and lots of cardio, I can't wait to get back to my regular grind. Perhaps the fact that I will be starting to dose 1-alpha and 550 this weekend has something to do with that though... back in the saddle babyj!!!

    Unremarkable is no way to go through life... Doug

  17. Will be looking forward to the log Doug!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  18. Quote Originally Posted by MrKleen73 View Post
    Will be looking forward to the log Doug!
    Any day now...
    Unremarkable is no way to go through life... Doug
  19. Unremarkable is no way to go through life... Doug

  20. Hey Guys, I'm back in town and got my meals all prepped ready to jump into the first full week of the new year and take care of business!!!

  21. Quote Originally Posted by airrock View Post
    Hey Guys, I'm back in town and got my meals all prepped ready to jump into the first full week of the new year and take care of business!!!
    Cool I start workout in an hour or so... first the long cold walk
    Unremarkable is no way to go through life... Doug

  22. Yeah funny it was 42 when I got up this morning and I did't want to get out of bed. What is it for you Doug like -26 or something?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  23. Quote Originally Posted by MrKleen73 View Post
    Yeah funny it was 42 when I got up this morning and I did't want to get out of bed. What is it for you Doug like -26 or something?
    5 farenheit which is pretty cold, it was -8 farenheit the other day and it's supposed to be above freezing tomorrow so it's all over the place. -10 to -15 without the wind is as bad as it gets nowadays. Fortunately when it's that cold it doesn't tend to get too windy.
    Unremarkable is no way to go through life... Doug
  24. Re: &lt;&lt;&lt;airrock - takes on 1-ALPHA&gt;&gt;&gt;


    Still plenty cold!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  25. CHEST

    Incline BB w/ Resistance Bands: 135x12, 195x10, 205x10, 225x5, 225x5, 225x4

    Incline DB Flyes: 40x12, 40x12, 50x10, 50x10

    Flat BB w/ Resistance Bands: 195x10, 195x10, 225x5, 225x5

    Machine Flys: 4 Sets 10-12

    Dips: BW to Failure 3 Sets

    Awesome workout, glad to be back and had a massive pump! Strength was great from being away. Its go time!
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