Creating a Monster!

[ckcrown84]

Shoulder injury is rapidly recovering. I was able to do a little bit of bench for the first time in a few weeks...made my day

Flat Bench:
135lbs 2x10
225lbs 2x5
265lbs 2x5
313lbs 3x5 (1board--to take some pressure off shoulder)

Hanging Kettle Bell bench (shoulder rehab)
3x20

Superset- 10, 30, 30,
Underhand Pullups
Shoulder Shrugs 60lbs db
5lbs shoulder rotation

Called it a day.
Off to the gym now will post tonights workout momentarily

[ckcrown84]

Rehab Day

Front DB Raise 20lbs 5x10
Side Raise 15lbs 5x10

Circuit 40 seconds / 20 rest - 4 stations. 5 each
Chain Swing
Shrugs
Clubs Front
Clubs Back

DB Curls
40lbs 10
35lbs 12
30lbs 12
25lbs 15

[ckcrown84]

Officially signed up for a comp July 20th... Shoulder will be fully recovered well before then.

[tjoe]

nice.
what are the specifics of the comp? fed? raw I assume? full meet? etc.

[ckcrown84]

nice.
what are the specifics of the comp? fed? raw I assume? full meet? etc.

XPC Qualifier

Cookout & Outdoor Party • Bring Your Own Chairs

Date: July 20, 2013 (SATURDAY) – 10:30am
Location: 3679 Garden Ct, Grove City, Ohio 43123
Director: Dan Dague: (614) 554-8824 or email lexenxtreme@aol.com
Entry Fees: All Events: $65, Crossovers: $35
Deadline: July 5, 2013
Divisions: ALL RPS DIVISION – Open for All
35 Lifter Limit, First Come First Served
Entry Form • Online Entry

http://www.lexenxtreme.com/

[ckcrown84]

Oh yes
I will compete at 198lbs (maybe 220--still deciding) and I always compete RAW.
I will be doing the full meet

[tjoe]

excellent. wish you luck and look forward to updates.

[ckcrown84]

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

[ckcrown84]

[ckcrown84]

Bench Day
135lbs 2x10
Added micro Mini resistance band for all the sets below
135lbs 10
225lbs 2x10
315 1
385 2x1
395 got it half up... and failed. need some more tricep work!

10x10
Kettle tricep extensions + Dips with 20lbs chain

Few sets of biceps

135lbs 10x5 -- minimal rest. boom boom boom

Pullups 5x5

one arm rows 55lbs 2x15