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Post by mrky03 on Jan 9, 2010 9:29:28 GMT -5
Thursday's workout.....
seated dumbbell press 35x15,55x10,70x8,85x9,80x9
lateral raise 35x12,12
one arm cable lateral raise 12x20,20
Smythe cgbp 210x6,200x6
seated dumbell ex. 65x12,12
rope pushdown 40x15,15
HS ab machine 80x15,12
20 min. intervals on eliptical, level 11
Yesterday's workout
HS wide grip pulldown 180x15,270x15,360x9,340x9
seated cable row 160x12,200x12,12
dumbbell pullover 70x20,20
rack deads 225x10,315x10,405x15,455x11
shrugs 455x8,405x10
standing leg curl 40x12,50x10
lying leg curl 75x12,60x15
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Post by intenceman on Jan 9, 2010 20:27:51 GMT -5
Joel, I thought you had come bigger and just as lean? No? what is about DC that you think wasn't as good? James, the truth is pictures don't lie and I wasn't at my best this year. Its not that I was that bad either but I don't have to be off very much to make a big difference in how I do in a show. Nothing wrong with DC, its a great way to train. There are just so many variables that go into getting into the kind of condition that it takes to win these shows. I tend to shoot myself in the foot trying to reinvent the wheel at times when I've already had success doing it a different way. Bottom line is I'm just going with what has been proven to work for me in the past. Gettin too old to waste any more time! lol I hear ya. Some thoughts- thinking out loud with you here, ok? What I'm seeing, and hearing is that DC was great for a change and of course its really intense, so its going to give good results. What I'm gleaming.I guessing- is that although the frequency is high, the volume may be too low.I at least to peak out. Funny, cause I'm not a big voulme guy- neither are you, but I'm thinking that there is a certain minimum necessary to get that contest look. Even Mentzer and Jones leaned that way. I'm thinking Viator may have come closest to the truth in that he felt that high intensity bfrief training- HIT in his case was great for gaining, but to peak out for the IFBB pro shows he went very high volume to peak out- maybe too much, cause he burnt out, but he nailed in the first half of 80 before burning out and aguably came back in 82 in his best shape ever. Maybe do DC off season and P/rr/s to peak out? Your thoughts?
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Post by mrky03 on Jan 9, 2010 23:17:51 GMT -5
There is definitely a middle ground to be had volume wise. It seems with me and looking over my competive career I've done my best with a moderate volume high intensity heavy (for me) training each bdpt. about once a week.
Very good point of view James! Its funny how I always eventually keep coming back to where I started! We're always searching for a better approach! lol
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Post by mrbeefy on Jan 10, 2010 16:27:40 GMT -5
FYI... Iron Man Magazine February Issue has an article on DC Training in it
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Post by Tim Wescott on Jan 11, 2010 17:37:22 GMT -5
Nice training Joel...........stay on point!! I have to do a lot of sets and reps when prepping for a show. I can no longer train really heavy,although I still hit 3-5-8 reps at times. The weights I use,are heavy for the reps I`m gunning for and rest periods are almost non-existant. I beleive that more reps,and a good pump are important and I can`t get that doing low reps with big weight. More reps=more calories burned too.
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Post by mrky03 on Jan 18, 2010 17:04:32 GMT -5
Getting reaclimated to training after a week off.
flat barbell press 135x10,185x8,225x6,245x1,275x6,6
incline dumbbell 110x6,6
dip bdwt.+45 x 6,6
barbell curl 45x10,95x6,115x6,135x6,8
alt. dumbbell curl 65x6,8
hammer curl 65x8
Good one!
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Post by intenceman on Jan 18, 2010 19:09:43 GMT -5
Nice one Joel! Though that's not a surprise!
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Post by mrbeefy on Jan 18, 2010 19:39:44 GMT -5
Keep it coming brother!
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Post by Tim Wescott on Jan 18, 2010 19:50:46 GMT -5
Impressive to say the least!! Boy,are you gonna` be sore!
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Post by mrky03 on Jan 19, 2010 18:25:08 GMT -5
Impressive to say the least!! Boy,are you gonna` be sore! DOMS BIG TIME! LOL
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Post by mrky03 on Jan 19, 2010 18:25:39 GMT -5
squats 135x10,225x10,275x6,315x6,365x6,385x6
leg press 400x10,580x10,670x12
lunge 135x6
sldl 135x6,225x6,315x6,365x6
Pec's are sore today, legs will be too!
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Post by nwtrnr on Jan 20, 2010 20:09:15 GMT -5
That's for sure. Back with a vengence this year gonna get some big wheels!
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Post by masterschamp on Jan 21, 2010 10:19:34 GMT -5
Loved the leg workout, Joel!
Keith
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Post by mrky03 on Jan 21, 2010 18:43:43 GMT -5
Loved the leg workout, Joel! Keith Thanks Keith, I'm getting back in the groove this week!
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Post by mrky03 on Jan 21, 2010 18:45:03 GMT -5
Did some abs and cardio yesterday at home. 30 min treadmill 395 cal. Swiss ball crunches and leg lifts.
Today....
standing calf raise 195x10,300x3,325x8,325x7 (I still paused for about 5 sec. at the bottom of each rep)
seated calf 3plates x 10, 4 plates x 8, 10
seated military press 95x10,135x10,155x6,185x6,6
seated dumbbell press 85x5,6
lateral raise 40x8,45x8
bent over lateral raise 45x8,8
tricep pushdown 100x8,8
lying extension 90x8,8
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Post by intenceman on Jan 21, 2010 19:00:01 GMT -5
Nice. 185 on seated miitarys rocks!
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Post by mrky03 on Jan 23, 2010 13:28:08 GMT -5
Nice. 185 on seated miitarys rocks! Thanks James, these were pretty easy. This week is sub max effort, just acclimating after a week off. Should be able to go 205-215 in a couple of weeks.
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Post by mrky03 on Jan 23, 2010 13:32:27 GMT -5
Bent over rows 135x10,185x10,225x6,275x6,295x6
pulldowns 220x6,240x6
seated cable row 240x6,6
deadlifts 225x6,315x6,365x3,405x6,425x6
shrugs 315x6,405x6,6
cable crunch 115x12,12
lying leg raise 30x12,12
Pretty easy day, deads went up with ease! Feels weird just doing a couple of body parts a day after 6 months of DC!
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Post by GerryT on Jan 23, 2010 14:56:21 GMT -5
Super stuff, Joel. Feel terrible, know I owe you a call. Be in touch soon.
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Post by mrky03 on Jan 25, 2010 19:31:56 GMT -5
Super stuff, Joel. Feel terrible, know I owe you a call. Be in touch soon. No worries Gerry! Talk to you soon!
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