Rocky...Rocky...Rocky...

Takes time to adjust to be sure. I will be sure to leave a little something for you later lol. I will be up there tonight again...this time some incline bench work and back width focus.

Phi Slamma Jamma.

Incline Bench:
wu
150 (plates) x 5 x 6

Flat DB Bench for Repz...:
45's x 15 x 4

Lat Pulldowns:
120 x 12 x 3
*explain that one...guess I'm fresher working like this...

DB Rows:
65's x 8 x 4
*rapid fire - left then right, left then right...

CG Bench (Smith)/Bench Dips:
90 (plates) x 10 x 2 / bw x 10 x 2

Hammer Curls/Empty BB Curls for reps:
35's x 10 x 2 / bar x 15 x 2

Lat Raises / Face Pulls
20's x 10 x 2 / 42.5 x 12 x 2

Done.

15 quick sets to destroy quads tonight:

Shrugs to warm up:
135 x 12 x 3

Deads:
wu
225 x 8 x 5

Leg Press:
8 plates x 10 x 5

Single Leg Extensions:
80 x 12 x 5

Done.

Another night of delivering The People's A** Whipping...

Incline bench:
wu
150 (plates) x 6 x 6

Flat DB press for reps:
50's x 12 x 4

SS Rack Chins / Lat Pulldowns
bw x 8 x 3 / 130 x 8 x 3

CG Bench / Bar Curlz
110 (plates) x 8 x 3 / Bar + 10 x 12 x 3

Triple Threat:
Upright Row / Face Pull / Lat Raise
Bar + 10 x 10 x 2 / 42.5 x 12 x 2 / 20's x 12 x 2

Done.

Yeah, working hard on two fronts: me, and the truck. Two huge events this summer in the Bloomsburg 4x4 Jamboree and All-Truck Nationals in Carlisle. Lots to do...but I refuse to be denied.

Last week was NUTS. I think I got 3 hours of sleep a night and I was barely home. So, it ended up being a hiatus week. And as a result, we doubly kicked some ass tonight.

Lower:

Shrugs (to loosen up/warm up):
135 x 15 x 4

Sumo Stance Deads:
wu
225 x 8 x 5
*really focused on spreading the floor, working the hips in particular which is why I like going wide stance sometimes. Hips are a weakness, so I need to train those weaknesses to be a strength.

Aw, why not, some high rep squats:
135 x 12 x 4

Leg Press / Calf Raise
8 plates total x 8 x 4 / 8pl total x 15 x 4

Single Leg Extensions:
90 x 12 x 3, rapid fire (left/right/left/right...etc.)

Done. Nice little 'hit it and get it' session.

Delivering the goods, as always.

Feeling good here tonight, so I worked a lot of supersets to keep my intensity up through the session.

Incline Bench:
wu
160 (plates) x 6 x 3
160 (plates) x 5 x 2
*this is a best on the Smith. Felt really good for most of it, but a few reps I felt I left higher than I should have. Chest really got hit hard for sure though.

SS Lat Pulldowns ("D" bar) / Rack Chins:
120 x 12 x 3 / bw x 10 x 3

SS BB Curls / Bench Dips:
55 x 12 x 3 / bw x 12 x 3

SS Standing Shoulder Press / Lateral Raises:
75 x 8 x 2 / 20's x 10 x 2

Done.

I realize I have been quiet on here for a bit. I am in the process of moving to a new house. I am chomping atvthe bit to get back in the gym but this will keep me out for a couple more weeks, possibly. We shall see though.

Finally feels good to be all in one house. Moving is over. Still organizing stuff though. Hope to be back in thethe gym next week.

Finally....The Rock has come back.... Hit it and get it upper body work.

Flat bench:
wu
155 x 8 x 1
185 x 6 x 4
*surprised I didn't lose much here.

Bent Smith Row:
90 (plates) x 10 x 4

Shrugs:
135 x 12 x 3

Standing Shoulder Press/Hang Clean:
60 x 10 x 2 / 60 x 6 x 2

Lat Pulldown:
110 x 10 x 3

DB Curlz:
30's x 10 x 3

Rope Pulldowns:
42.5 x 15 x 3

Out. Just wanted to slam some high rep work to reacclimate, so I think I got that done.