LAST KING killin shyt log

[LastKING_BLU]

3-6

squats 135, 185, 225, 315, 375 x 8
deads 135 x 8, 225 x 8, 315 x 4, 405 x 2
goodmornings 95,115, 135 x 6

i didnt do the other stuff cuz i was tired,didnt eat enough, and my knee was hurting

 

[LastKING_BLU]

3-9

db bench 70, 90, 110 x 8
db incline 65, 80 x 8, 100 x 6
decline 135 x 8, 185 x 6, 225 x 6, 235 x 3, 135 x 8
db seated shld prss 45 x 8, 55 x8, 65 x 6
dips 10,10, 8
tri push dwn
seated db rear delt fly 25 x 8,8,8
rear delt machine
ran 4.2 mi

 

[LastKING_BLU]

3-11

bench 135 x 8, 185 x 8, 225 x 5, 275 x 5
incline 135 x 8, 185 x 5, 225 x 5, 235 x 4
db decline 70 x 8, 80 x 8, 90 x 8
seated db shoulder 40 x 8, 50 x 8, 60 x 8, 80 x 8
db rear delt fly 20 x 10, 10, 27.5 x 10
tri pull down 60 x 10, 70 x 6
wt ab machine 3 set 10
rear delt machine 3set

ran 4.12mi
abs

first work out was great. pr'ed on db should press and most ive done on bench for rep in years.
ended up eating too much so i had to run shyt got down tho

 

[hawaii]

practice + lifting + (extra) running = EAT lol

 

[Serious]

3-11

ended up eating too much so i had to run shyt got down tho

real talk, you should start f*cking with soccer heavy again or maybe even basketball. I wouldn't be shocked if you could grab rim...

 

[LastKING_BLU]

practice + lifting + (extra) running = EAT lol

haha true, but i only practice once a weak right now

real talk, you should start f*cking with soccer heavy again or maybe even basketball. I wouldn't be shocked if you could grab rim...

right now im doin football, and pick up football games on sundays. i might start messin with basketball at the gym tho. the only thing is that i am very mediocre on offense. i have dreams of grabbin the rim tho lol

3-12

iso hi 45, 60, 90, 135 x 8
iso low 45, 60, 90, 135 x 8
iso lat 60, 90 x 8, 115 x 7
pulldown 105, 135, 165, 180 x 8
seated row 120, 150, 180 x 8, 220 x 4, 270 x 2
incline db curl 32.5 x 8, 8, 45 x 4, 5
ran 2.2mi

legs felt heavy so i took it easy for leg day tomorrow

 

[Serious]

haha true, but i only practice once a weak right now



right now im doin football, and pick up football games on sundays. i might start messin with basketball at the gym tho. the only thing is that i am very mediocre on offense. i have dreams of grabbin the rim tho lol

I feel ya...

Like anything it's practice, especially with the offense. As far as grabbing the rim, i don't see why not. Your regime already consist of explosive movements. It literally only took me two sessions, before I regularly grabbing the rim...

 

[LastKING_BLU]

I feel ya...

Like anything it's practice, especially with the offense. As far as grabbing the rim, i don't see why not. Your regime already consist of explosive movements. It literally only took me two sessions, before I regularly grabbing the rim...

yea i know what you mean, but where talkin about practice :aicomn:

i read somewhere that you need to be around 10%bodyfat to dunk. that may be broscience, but i do think that my fat is holding me back. i know one day ill get it tho

 

[LastKING_BLU]

3-13

squats 135, 185, 225, 315, 385 x 8
deadlifts 135,225 x 8, 315 x 5, 405 x 3
bulgarians, lugnes, step ups, supersets, abs

"we aint no muthafukkin ice skaters,you aint no tennis players, WE LIFT WEIGHT COT DAMMIT" "THIS IS WHAT WE DO!!!!"

 

[LastKING_BLU]

3-18

bench 135,185, 225 x 8, 275 x 5
db incline 80 x 8, 90x 8, 110 x 3
db decline 70, 80, 90x 6
seated shldr 37.5 x 8, 52.5 x 8, 60 x 8, 80 x 5
dips 10 w/ wt 32.5 x 6, 52.5 x 5, 70 x 5
tir push down
abs
found out them 25s i normally do for dips werent shyt

3-19
pullups 10,10,10,8
iso lat pull down 45 x8, 60 x 8, 90 x 8, 115 x8, 135 x5
iso low 90 x8,8, 115 x 8, 135 x6
db rows 70,90,110 x8
pulldown
incline db curl 32.5 x 8,8, 42.5 x 4,5
db curl (hci) 32.5 x 8,8,8
plate up right row 10,10,10
ran 3.13mi

 

[LastKING_BLU]

3-20

front squat 90 x 8, 135x 8
squat 135 x 8, 225 x 8, 315 x8, 405 x 3,4
deads 135, 225,315 x 5, 365 x 4
calfs

3-21
light stuff

3-22
tbar row machine 70 x8, 90 x8, 115 x 8,
pullups wide/close
pulldowns wide/v bar
bent over row 95 x 8, 135 x 8, 135 x8, 225 x 6
preach curl 75 x 8, 85 x 8, 100 x 6
seated curl 37.5 x 8,8,8,8
plate hi row 3x 10
db shrugs 80 x 12, 20

 

[LastKING_BLU]

3-23

db bench 55 x 8, 75 x 8, 100 x8, 110 x 6
db incline 70 x 8. 85 x 8, 100 x 6
decline 135 x 8, 185 x 5, 225 x 3
seated db shoulder 42.5, 55x 8, 70 x 7
db front/side raises 15 x 10,10,10,10, 20 x 8,8
tri pulldown
abs
walked .5mi

had conditioning at practice in the morning so i that my legs would be fine to run, but they were like so i ended up walking for 10min then bounced

 

[LastKING_BLU]

3-25

max out day
bench 135 x 10, 185 x 6, 225 x 2, 315 x 1, 325 x 1, 335 x 1
incline 135 x 8, 185 x 5, 225 x 3, 275 x 1, 285 x 1
db seated shoulder 50 x 8, 65 x 5, 80 x 3, 90 x 3, 100 x 3
decline 75 x 6, 85 x 8, 100 x 6, 110 x 5


"at a moments notice to tap into this shyt" *stomps feet "i wont be denied"-ct fletcher
that part was on repeat the whole time

 

[hawaii]

Nice work. You may have been able to get more if you did smaller jumps up in weight on the flat.

 

[LastKING_BLU]

Nice work. You may have been able to get more if you did smaller jumps up in weight on the flat.

all i wanted to get was 315 at least . plus 335 is only 10lbs from the most ive ever done so i cant complain. im gunna try again in another 3months