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

airrock said:
Thanks guys, I love shoulders!!!



Oh man, the count down begins!!!!!
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Nice work AirRock! Impressive numbers on the incline reverse flies and barbell shoulder press!
 
MrKleen73 said:
Nice work AirRock! Impressive numbers on the incline reverse flies and barbell shoulder press!
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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!
 
Yeah pre-exhausting is great for growth to.
 
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!

MrKleen73 said:
Yeah pre-exhausting is great for growth to.
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Yeah its been a good change to what I use to do.
 
Nothing new in here just airrock killing it
 
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.
 
Good **** brotha you're killing it mane
 
Killing it as usual AirRock!
 
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!!!!
 
Nice work!
 
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.
 
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!
 
snagencyV2.0 said:
i'm still trying to figure it myself. :think:


:D

happy new year all!

:party:
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Keep them guessing is what I say.... :)

airrock said:
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!
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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!!!

[video=youtube;uIPS4LyveJs]http://www.youtube.com/watch?v=uIPS4LyveJs[/video]
 
Will be looking forward to the log Doug!
 
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!!!
 
airrock said:
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!!!
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Cool I start workout in an hour or so... first the long cold walk :(
 
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?
 
MrKleen73 said:
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?
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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.
 
Re: &lt;&lt;&lt;airrock - takes on 1-ALPHA&gt;&gt;&gt;

Still plenty cold!
 
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!
 
I took too much time off I think, going to take me a week to get back into, even though I was deloading all the time I was off.
 
No I think you should be good you did exactly what was needed to decondition the muscles and set them up for new growth. Remember in HST the recommended decondition period is 9-14 days. You should feel like you are getting your ass kicked when you come back then slowly work your way back up.
 
Nice workout AirRock!
 
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 different back day, but felt really good. Got alot of blood in the back and then hit it hard. Seeing awesome growth in my back and shoulders, standing out nicely!
 
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 8-12

Smith Shrugs: 225x15, 225x15, 315x12, 315x15, 315x10
SS
DB Side Lat Raises: 5 Sets 30xFailure

Great workout, pump was huge! I like Side lateral machines to warm up. Shoulders are feeling massive!
 
airrock said:
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 8-12

Smith Shrugs: 225x15, 225x15, 315x12, 315x15, 315x10
SS
DB Side Lat Raises: 5 Sets 30xFailure

Great workout, pump was huge! I like Side lateral machines to warm up. Shoulders are feeling massive!
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I am still waiting for mine to kick in but I am doing more power so less pump.
 
Nice Lift!
 
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

Straight Bar pushdowns: 4 Sets Failure

Feels like I haven't hit arms in a few weeks. But had a great pump and felt really good! I have a couple days left of 1-Alpha :( I have to fly to San Francisco tomorrow, so I'll be away and ready to hit up good Monday!!!!
 
I felt a bit of an increase in strength today. I am on day 7 so it will be a few days yet before I kick in ...Monday maybe.
 
45's on DB incline Curls is damn impressive!
 
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 interesting, I will be moving for a new job and will be packing everything up. So I might not be getting to the gym as much as I would like to. Will keep you guys updated!
 
Hope you are feeling better and that your move goes off without a hitch!
 
I planned in a lot of rest days, I learned from some of you guys who have been burning out a bit. I will take a full weekend every 2 weeks and at least a day off a week on the other weekend. This is where I will be doing no extra cardio or lifting just resting.
 
Makes sense...
 
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