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  1. airrock

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

    I hit the gym yesterday for abs and cavs. Then just relaxed and got some good meals in. Here we go week 2 this is gonna be good!
  2. airrock

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

    ARMS Warmups HS Preacher Curls: 4 Sets 12-15 - Prime the Bis BB Curls 4 Sets 8-10 Incline DB Curls: 4 Sets 8-10 Rev Incline EZ-Bar Curls: 4 Sets 12-15 SS Stand DB Curls: 3 Sets 10 Rope Cable Tri Ext: 4 Sets 10-12 One Arm OH Cable Ext: 4 Sets 12 EZ-Bar OH Incline Tri Ext: 4 Sets 10-15...
  3. airrock

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

    Heck yeah, I'm ready!
  4. airrock

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

    Thanks man! I love hitting shoulders!!
  5. airrock

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

    SHOULDERS DB Shrugs: 60x12, 85x12, 120x10, 120x10, 120x12, 60x10, 120x8, 60x12 Rear Delts Flys: 35x12, 45x10, 45x10, 50x8, 50x8 SS Rear Delt Swings: 35x12, 45x10, 45x10, 50x8, 50x8 Standing DB Lat Raises: 25x12, 35x10, 35x10, 40x10, 40x8, DROPS Seated BB Press: 135x10, 195x10, 195x8, 205x5...
  6. airrock

    Finaflex 1-andro and PNI prodigy log

    I know what that's like, I'm in waiting as well!
  7. airrock

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

    Thanks man, nothing to fancy. I hate not being able to go hard on legs, but this leg problem has to go away/heal as fast as possible. Side note: I'm feeling alot hungrier in the morning when I wake up.
  8. airrock

    MY 6 wk 1-ALPHA LOG

    Wow man, AWESOME work in here!!!!
  9. airrock

    Finaflex 1-andro and PNI prodigy log

    Look OUT man!!!! I like it!
  10. airrock

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

    LEGS Leg Ext: 4 Sets 12-15 One Legged Leg Curls: 4 Sets 10-15 Hack Squats: 4 Sets 8-10 (1-2plates) Leg Press: 5 Sets 10-12 (1-2 Leg Press) HS Leg Press: 3 Sets 10-12 SLDL w/DB: 80s 4 Sets 8-10 - SLOW Leg Ext: 3 Sets 8-12 Leg Curls: 4 Sets 10-12 During Hack squats my quad/IT band in my...
  11. airrock

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

    Yeah buddy, I'm ready for it! Got legs to today, I have had a bit of knot in my IT band, it has gone away. But I'm gonna try to avoid squats and stick to hack squats. We will see how that goes ;)
  12. airrock

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

    BACK Wide Grip Pulldowns: 4 Sets 10-12 Underhand BB Rows: 135x12, 135x12, 195x10, 225x8, 225x8, 225x8 Upright BB Rows: 225x8, 225x8, 275x5, 275x4 Low Cable Rows: 4 Sets 8-10 HS Rows: 5 Sets 8-12 Went with good rows today, this is switch from what I normally do. Felt good and strong back...
  13. airrock

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

    I love that!! Chest is feeling tight and full. Normally as the day goes on it gets more sore.
  14. airrock

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

    CHEST DAY Incline BB: 135x10, 195x8, 225x5, 225x5, 245x4, 245x4, 245x3, DROP Incline DB Flys 35x10, 45x10, 55x8, 55x8 InclineDB Press: 65x10, 75x10, 85x10, 85x8 Machine Flys: 3 Sets 10-12 Flat BB: 195x8, 225x5, 245x5, 245x5 Machine Flys: FST-7 Really awesome day, felt good and strong. Huge...
  15. airrock

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

    That's what I want to hear!
  16. airrock

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

    Heck yeah buddy, we are gonna do this!!!
  17. airrock

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

    Me too! today will be day 4, so soon!!!
  18. airrock

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

    Thanks guys! I got up to the gym today because I missed yesterday. I did some abs and calfs for about an hour. Weight: 201lb Once I'm able I'll post up some pictures. But relaxing the rest of the day and ready for a big week ahead!
  19. airrock

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

    Thanks man! Wow, that sounds like one killer stack. I want to know how that goes.
  20. airrock

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

    Lets do it BIG buddy!
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