kingk0ngs training

[kingk0ng]

Wednesday September 8, 2010

3 2 minute rounds of boxing

3 2 minute rounds of jump rope

3 30 second rounds of medicine ball sit ups

wall stretch x 3 x 15 seconds

hip flexor stretch x 3

calf muscles and anterior tibialis stretch x 4

[kingk0ng]

Thursday, September 9, 2010

Upper Body RE Effort

Cuban Rotations
20lbs x 10
20lbs x 10
20lbs x 10

Poor Mans Shoulder Horn
25lbs x 10
25lbs x 10
25lbs x 10

Flat Bench Press
225lbs x 15
225lbs x 15
225lbs x 15

Bent Over Barbell Rows
185lbs x 15
185lbs x 15
185lbs x 15

Lateral Raise
40lbs x 10
40lbs x 10
40lbs x 10

Face Pull
135lbs x 10
135lbs x 10
135lbs x 10

Barbell Curls
125lbs x 8
125lbs x 8
125lbs x 8

Parallel Dips
BW x 20
BW x 20
BW x 20

Chinups
BW X 20
BW X 15
BW X 10

Hanging Leg Raises
BW x 10
BW x 20
BW x 25

[kingk0ng]

Been busy for a while with work, the engagement, and setting up a new house.

New lifts:
Bench: 375
Squat: 525
Deadlift: 585

234lbs @ 9%.

[kingk0ng]

Thursday, March 31, 2011 @ 5:11 AM; Workout 3

Box Squat
135lbs x 15
185lbs x 15
225lbs x 15
315lbs x 10
405lbs x 10
425lbs x 10
465lbs x 8
475lbs x 5
500lbs x 2
505lbs x 1
505lbs x 1

Bench Press
135lbs x 15
185lbs x 15
225lbs x 15
225lbs x 15
255lbs x 10
315lbs x 8
325lbs x 6
335lbs x 3
345lbs x 1
350lbs x 1
355lbs x 1

Bent Barbell Row
135lbs x 15
185lbs x 15
225lbs x 15
225lbs x 15
225lbs x 15
255lbs x 10
275lbs x 7
300lbs x 4

Chin-up
Body x 20
Body x 20
Body x 15
Body x 11

Tri Extensions
70lbs x 15
75lbs x 15
85lbs x 12
90lbs x 10
90lbs x 10

Sit Ups
Body x 50
45lbs x 50
45lbs x 50
45lbs x 50