Recent content by airrock

  1. airrock

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

    Hey guys, I haven't been feeling to good. Over the weekend was long weekend of travel and feeling drained. So I took today off to rest and recover. I did finish 1-Alpha and on to Pure Test and PCT. Hopefully I'll be feeling alot better and ready to hit the gym tomorrow. Next week will be...
  2. airrock

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

    ARMS Preacher Curls: Warmup Standing EZ-Bar Curls 5 Sets 8-12 Incline DB Curls: 35x10, 35x10, 45x10, 45x8, 45x8 Rev Preacher Curls: 4 Sets 10-12 Cable Rope Pushdowns: 5 Sets 10-12 BB Skuls: 5 Sets 10-15 Incline One Arm DB Ext: 30x10, 30x10, 40x10, 40x8 Standing DB Curls: 4 Sets Failure...
  3. airrock

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

    SHOULDERS Machine Lat Raises: 5 Sets 10-15 DB Shrugs: 100x15, 100x15, 130x12, 130x12, 130x10 - Rest Pause Whole Time Rear Delt Flyes: 30x12, 30x12, 40x10, 40x10 SS Rear Delt Swings: 4 Sets 12-15 Seated BB Press: 135x15, 155x12, 195x10, 205x8, 205x5, 205x5 Behind the Neck Smith Press: 4 Sets...
  4. airrock

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

    BACK Rope Cable Pulldowns: 4 Sets 12-15 Wide Grip Pulldowns: 3 Sets 10-12 Standing V-Grip Pulls: 4 Sets 10-12 BBRows: 135x12, 195x10, 195x10, 225x8, 225x8, 225x5 John Meadows One Arm T-Bar Rows: 4 Sets 10-12 Rev Incline DB Rows: 60x15, 75x12, 75x12 Machine Pullovers: FST-7 Really...
  5. airrock

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

    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...
  6. airrock

    It's fuggin here now old fuggers contest prep Extravaganza!!!!!!!

    Here we go!!!!!! Tear it up big guy!
  7. airrock

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

    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!!!
  8. airrock

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

    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...
  9. airrock

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

    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...
  10. airrock

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

    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...
  11. airrock

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

    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...
  12. airrock

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

    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!
  13. airrock

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

    Thanks guys, I love shoulders!!! Oh man, the count down begins!!!!!
  14. airrock

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

    SHOULDERS Machine Flys: 5 Sets 10-15 Rev Incline Rear Delt Flys: 25x15, 30x12, 40x10, 40x8, 40x8 SS Rev Incline Rear Delt Swings: 25x15, 30x12, 40x10, 40x8, 40x8 Seated BB Press: 135x10, 155x10, 195x5, 205x5, 205x5, 205x4 Standing Smith Behind the Neck Press: 4 Sets 8-10 Arnold Press...
  15. airrock

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

    Yeah that sounds good guys!
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