Tuesday Training 1/10/2012- RKC Shoulder Shock Ladder

Tuesday Training 1/10/2012- RKC Shoulder Shock Ladder


 1. Military Press- (1,2,3) x 4 135lbs    S/S     Chinups- (1,2,3) x 5 11lbs

Getting Ready for The Overhead Press

2. Lat Pulldowns 3 x 10

3. Arms: Dumbbell Curls 2x10 with 35lbs

4. 100 bodyweight squats

Sunday Training 01/08/2012

Sunday Training 01/08/2012- RKC Shoulder Shock Ladder


1. Military Press- (1,2,3) x 5 135lbs    S/S     Chinups- (1,2,3) x 5 11lbs

2. Back: Hammer Strength Back Machine 90lbs 3x10

3. Arms: Cable Preacher Curl 2x10

4. 150 bodyweight squats

Training on Thursday 1/5/2012

Training on Thursday 1/5/2012 RKC Ladder

I have developed an inguinal hernia on the left side of my abdomen, until after the operation I will not be able to do Heavy Deadlifts and Squats. I will be focusing more on Upperbody work (weak point) from now on until after I have the surgery done.

1. (1,2,3) x 4 Strict Military Press 135lbs S/S with Weighted Chinups (1,2,3) x 4 (11lbs)

2. Hammer Strength Back Machine (different from last time) 3x8

3. Arms: Machine Preacher Curls 3x 12

4. Bodyweight Squats: 100 - Cramped up so needed to split up in small sets.
- 1.40 reps
- 2. 20 reps
- 3.20 reps
- 4 20 reps

Tuesday Training 01/03/12- First training session of the year

Tuesday Training 01/03/12- First training session of the year
RKC 6 Week Shoulder Shock Ladder


1. (1,2,3) x 3 Millitary press with 135lbs s/s with (1,2,3) x 3 Weighted chinups with 5kg

2. Assistance Work: Machine Rows 90lbs 3x8

3. Arms: Barbell curls 2x12 70lbs

4. 50 bodyweight squats