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Post by mrky03 on Jan 25, 2010 19:35:29 GMT -5
bench press 135x10,185x10,225x6,245x1,280x5,280x6
incline dumbbell 120x5,110x6
dip 50x8,6
barbell curl 95x10,115x6,145x8,145x6
alt. dumbbell 65x8,65x6
hammer curl 65x6
eliptical, 16 min. intervals 256 cal.
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Post by Tim Wescott on Jan 25, 2010 20:37:55 GMT -5
Nice training Joel............damn you`re strong!!!!! #bowdown3ht#
When`s your first contest this year and when is it...........picked one out yet?
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Post by mrbeefy on Jan 25, 2010 20:43:29 GMT -5
Yea....I want to know too....love to meet ya, but not on stage ;D Your training looks great buddy!
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Post by mrky03 on Jan 27, 2010 17:24:46 GMT -5
Nice training Joel............damn you`re strong!!!!! #bowdown3ht# When`s your first contest this year and when is it...........picked one out yet? I'm planning on competing in the Open Alabama Natural. Old Navy's show in July.
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Post by mrky03 on Jan 27, 2010 17:29:24 GMT -5
squats 13x10,225x10,275x6,335x4,385x2,415x8,415x6
leg press 760x8,810x8,810x6
sldl 365x6,365x6
That was yesterday, today I did abs, calves and forearms standing calf 335x8,8
seated calf 205x8,8
wrist curls 95x20 115x12
lying leg raise 30x20,15
cable crunch 115x12,10
eliptical, 16 min. intervals, level 12, 266 cal.
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Post by nwtrnr on Jan 27, 2010 20:16:09 GMT -5
Joel you sure your not made of steel? Excellent numbers hope to be able to lift that much myself one day!
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Post by mrky03 on Jan 28, 2010 17:13:49 GMT -5
Joel you sure your not made of steel? Excellent numbers hope to be able to lift that much myself one day! HAHA, definitely not made of steel! Someday's I think I'm made out of mush!
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Post by mrky03 on Jan 28, 2010 17:14:12 GMT -5
seated military press 95x10,135x6,155x6,190x6,190x6
seated dumbbell press 90x6,90x5
lateral raise 50x8,50x6
seated bent over laterals 45x10,45x8
triceps pressdowns 60x12,85x10,115x8,115x5
lying extensions 70x12,90x8,110x8,110x6
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Post by Tim Wescott on Jan 28, 2010 17:41:49 GMT -5
Good stuff Joel......as usual!! When you do your sldl`s, are you standing flat footed on the floor or on a bench or platform?
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Post by mrky03 on Jan 29, 2010 17:11:22 GMT -5
Good stuff Joel......as usual!! When you do your sldl`s, are you standing flat footed on the floor or on a bench or platform? Tim, I do them standing on the floor, Romanian style. I keep my back arched with my knee's slightly bent.
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Post by mrky03 on Jan 29, 2010 17:13:25 GMT -5
bent over rows 135x10,225x10,275x6,295x10,315x6,6
pulldowns 240x6,6
seated cable row 260x8,6
shrugs 315x6,405x6,495x5,6,6
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Post by Tim Wescott on Jan 30, 2010 6:51:51 GMT -5
#arockon6ha#
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Post by mrky03 on Feb 1, 2010 16:48:53 GMT -5
squats 135x10,225x10,275x6,335x6,385x2,420x9,420x7
leg press 670x10,760x10,810x6,810x6
leg curl 120x6,120x5
GHR bdwt.x 8,6
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Post by intenceman on Feb 1, 2010 18:27:30 GMT -5
Nice! Squats seem up? I noticed for legs and back we psem to have the same favorite exercises.
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Post by mrky03 on Feb 2, 2010 17:04:58 GMT -5
Nice! Squats seem up? I noticed for legs and back we psem to have the same favorite exercises. Yeah, they seem to be going well this year. I gained alot of stamina from the DC workouts, the INZER knee wraps help some also! We do the same exercises because we're hardcore!! lol
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Post by mrky03 on Feb 2, 2010 17:08:37 GMT -5
Switched up my exercise rotation this week so I could train with my old training partner.
barbell curl 95x10,115x8,125x4,145x10,155x6
alt. dumbbell curl 70x6,6
hammer curls 70x6,5
tricep pressdown 60x10,70x10,85x6,120x8,120x6
lying ex. 70x10,110x6,5
wrist curls 115x8,8
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Post by intenceman on Feb 3, 2010 19:37:02 GMT -5
Nice! Squats seem up? I noticed for legs and back we psem to have the same favorite exercises. Yeah, they seem to be going well this year. I gained alot of stamina from the DC workouts, the INZER knee wraps help some also! We do the same exercises because we're hardcore!! lol DC is great for that. When I did BFT, got a similiar effect. And right on to the last thing!
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Post by mrky03 on Feb 4, 2010 17:05:22 GMT -5
seated military press 95x10,115x10,135x10,155x6,195x7,6
seated dumbbell press 95x5,4
lateral raise 50x8,6
seated bent over lateral 50x8,6
standing calf 345x8,7,7
seated calf 205x8,7,7
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Post by mrky03 on Feb 4, 2010 17:08:02 GMT -5
bent over row 135x10,225x8,275x8,305x8,315x6
lat pulldown 240x6,5
seated cable 265x6,6
shrug 315x6,405x4,495x6,495x4
Life Fitness lower back machine 230x12,9,9
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Post by Tim Wescott on Feb 5, 2010 6:22:50 GMT -5
Nice training Joel.
Stay on point brother!! #arockon6ha#
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