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Stay safe if you want to compete for long time.
How are things going on right now?
ckcrown84 Wrote:Ready to train!??!?!
Recovering from slight shoulder injury.
Getting better!
[email protected] - Dragon Pharma & not only Store!
Get
Bigger
Now.
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Huge Tom Wrote:Stay safe if you want to compete for long time.
How are things going on right now?
Things are going great, laying the foundation for a successful future.
Working hard, I have great coaches and am looking to build a solid support structure to see where it takes me...
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Joined: Apr 2012
Video -- Click Image
Squat was a tad high
![[Image: th_8B06D2BF-474C-469A-8C46-1CF4CF226386-...39e03c.jpg]](http://i1202.photobucket.com/albums/bb363/ckcrown84/th_8B06D2BF-474C-469A-8C46-1CF4CF226386-9811-000003AB578A280C_zps4039e03c.jpg)
![[Image: 281D4BAB-3957-4469-9508-A2852FD03D37-981...c8de3e.jpg]](http://i1202.photobucket.com/albums/bb363/ckcrown84/281D4BAB-3957-4469-9508-A2852FD03D37-9811-000003AA08450A84_zps27c8de3e.jpg)
Todays Workout:
Warmup: 3 set superset
battle ropes
shoulder rotations
Kettlebell shoulder shrugs
4 sets of 30 reps each
Pullups Underhand
5x10
Cross Body Rows
3x10 45lbs
Chest Support Rows (underhand) 90lbs
3 sets - 3 second pause
Seated DB isolation curls 25lbs 3x10
Standing DB curl
55lbs - 5
45lbs - 5
40lbs -5
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Joined: Apr 2012
Front DB raises 20lbs 4x20
Side DB raises 20lbs 4x12
Bench With Kettle Bell (96lbs total)
3x20
1x19
Laying DB Ext with elbows locked by a barbell
25lbs 4x20 & 1x12
Barbell Tricep Ext Elbows Locked (grinding bar up against the bench rails)
65lbs - 20
75lbs 2 sets of 20
95lbs 15
95lbs 10
Green Tricep Pushdown Min rest
4 sets ~20
![[Image: A30CF1F9-686C-4E7E-B906-9C949120F922-136...acfda9.jpg]](http://i1202.photobucket.com/albums/bb363/ckcrown84/A30CF1F9-686C-4E7E-B906-9C949120F922-13627-00000511FB0DFDF2_zps48acfda9.jpg)
![[Image: 42EE394B-6659-4953-B3FE-4FC464E24950-136...04a405.jpg]](http://i1202.photobucket.com/albums/bb363/ckcrown84/42EE394B-6659-4953-B3FE-4FC464E24950-13627-00000511FE82E852_zps9e04a405.jpg)
Posts: 378
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Joined: Apr 2012
I am going to have to get on some quality gear here for this next competition ....
Posts: 378
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Joined: Apr 2012
Did a nice workout yesterday:
Pullups 4 sets of 10 reps (underhand)
Glute Ham raise 2 sets of 10
Speed squat 205 6 sets of 3 reps with 60lbs chains
Box Squat 205 3 sets of six
short and to the point... killed me
Posts: 378
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Joined: Apr 2012
Got back from Chicago yesterday.
Cranked out 300 pushups so I am not a complete lazy ass.
Posts: 378
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Joined: Apr 2012
Officially signed up for a competition. July 20th... it is on!
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ckcrown84 Wrote:Officially signed up for a competition. July 20th... it is on!
Cool bro. Hope you do well.
Posts: 378
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Joined: Apr 2012
Sorry I haven't posted Updates...
MONDAY:
135 2x10
225 2x5
315 2
325 2x8
Kettle bell band press (26lbs per side)
2x15
Dips 20lbs chain
20
12
75lbs DB incline to failure with spot straight to 55lbs to failure with spot
3x10 20lbs fly
curls BB 75lbs 2x10
DB 35lbs Bicep Curl + hammer curl superset 2 sets
BB w/ Micro Mini 2 sets of 20 reps
2x15 35lbs db concentration curl
TUESDAY:
Epic failure of deadlift. Body was shot just wasn't happening
WED:
SQUAT
155 3x5
245 2x3
245 ++ CHAINS
+60 3 reps
+100 1 rep
+ 140 1 rep
255 + 160 1 rep
275 + 160 1 rep
295 + 160 1 rep -- a bit too high but I am still very happy with that Video posted soon
![[Image: 281D4BAB-3957-4469-9508-A2852FD03D37-981...c8de3e.jpg]](http://s1202.photobucket.com/user/ckcrown84/media/281D4BAB-3957-4469-9508-A2852FD03D37-9811-000003AA08450A84_zps27c8de3e.jpg.html)
![[Image: A30CF1F9-686C-4E7E-B906-9C949120F922-136...acfda9.jpg]](http://s1202.photobucket.com/user/ckcrown84/media/A30CF1F9-686C-4E7E-B906-9C949120F922-13627-00000511FB0DFDF2_zps48acfda9.jpg.html)
![[Image: 42EE394B-6659-4953-B3FE-4FC464E24950-136...04a405.jpg]](http://s1202.photobucket.com/user/ckcrown84/media/42EE394B-6659-4953-B3FE-4FC464E24950-13627-00000511FE82E852_zps9e04a405.jpg.html)