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Post by RUBICON19 on Jun 30, 2006 13:14:59 GMT -5
HEY..... Who said you were allowed to go and relax like that. Get back here and suffer with the rest of us...
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Post by mrky03 on Jul 8, 2006 20:23:54 GMT -5
Hey guys, I'm back! I had a good vacation, stayed on my diet, no major indiscretions! I found a little hardcore gym to train in while I was there called Jason's Fitness Center. There were several guys training for shows and I worked out with a guy from Louisiana that is training for a big show in Texas. So I was in my element as you can imagine!
I only trained four days this week because the gym was closed on the fourth of July. I had some decent workouts however.
Monday legs
squats 415x6 415x6 415x5
leg press 16plates x 10 16plates x 10
stiff leg deads 365x6 365x6
Wednesday chest and biceps
incline barbell 275x6 275x5
flat bench dumbbell press 120x6 120x5
decline smith press 230x6 230x6
barbell curl 140x6 140x6
alt. dumbbell curl 70x6 75x6
hammer curl 70x6 70x6
Thursday back and traps
deads 455x5 455x3
bent over rows 315x6 315x5
pulldowns 180x6 180x6
T- bar row 3platesx6 3platesx6
shrugs 405x6 405x6
Friday delts, tris and abs
dumbbell press 90x6 95x6 95x4
cybex machine press 125x6
lateral raise 50x6 50x6
bent over laterals 65x8 65x8
pressdowns 80x6 100x6
lying extentions 115x6 115x6
cable crunch 180x10 180x10
weighted lying leg raise 30x12 30x12
I also did some HIT cardio a couple of days. Pretty good workouts considering being in a strange gym.
Hey Randy, I suffered! It's hot lying out in the sun all day!
#bbeach3nu#
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Post by masterschamp on Jul 9, 2006 21:12:05 GMT -5
Glad you enjoyed your vacation, Joel. Great looking workouts too...that's dedication. Great job my friend!
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Post by mrky03 on Jul 10, 2006 16:15:44 GMT -5
Thanks Keith, you know what it takes!
leg day!
squats 135x15 225x10 315x8 365x6 415x6 415x6 415x5
nautilus leverage leg press 16 plates x 10 16 plates x 10
stiff leg deads 365x6 365x5
HS seated leg curl 115x9 115x8
eliptical machine 16 min hill profile level 15 160 cal.
Pretty good workout my knee is doing better! No pain today!
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Post by RUBICON19 on Jul 10, 2006 16:18:12 GMT -5
Glad to hear there is no knee pain. Squats are looking GREAT as always.... You phsyched for your show?
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Post by Hoopie on Jul 10, 2006 22:15:01 GMT -5
Great news on the knee Joel! Posted up some nice w/o's/numbers! Awesome job and dedication! Training while on vacation, now your talking!
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Post by mrky03 on Jul 11, 2006 16:41:13 GMT -5
Thanks guys! I am charged up for my show! I just have to be consistant with my diet and training and I think I can put up a good fight! You know, staying on a diet isn't nearly as hard now that I'm older. It used to be terrible when I was young always tempted by junk food! #pizzasmiley4om#
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Post by mrky03 on Jul 11, 2006 16:45:35 GMT -5
chest and abs
incline dumbbell press 65x10 80x8 90x6 115x2 125x7 125x5 125x3
flat dumbbell press 120x5 110x5 110x4
cable crunch stack x11 stack x10
lying leg raise weighted 30x12 30x12
hanging leg raise bdwt x 10
recumbent bike 16 min random hill level 10 160 cal.
Felt good today!
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Post by mrky03 on Jul 12, 2006 17:15:18 GMT -5
Back day
Bent over rows 135x10 225x6 245x5 275x4 325x6 325x6
seated cable row 240x6 240x6
lat pull downs 240x6 215x7
shrugs 405x10 405x8 405x6
recumbent bike 16 min. level 10 random hill profile 135cal.
Good workout! I went lighter on shrugs today to really accentuate the stretch and contraction.
Gettin there one day at a time!
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Post by RUBICON19 on Jul 13, 2006 6:23:37 GMT -5
Damn, those are some good bent over rows......
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Post by mrky03 on Jul 13, 2006 16:50:15 GMT -5
Thanks Randy, I love rows! I used to train with some old school guys over twenty years ago that really put a lot of emphasis on back and legs! I guess it stuck with me!
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Post by mrky03 on Jul 13, 2006 16:58:51 GMT -5
delts and calves dumbbell press seated 50x12 60x10 80x4 100x6 100x4
seated military press 185x6 185x5
lateral raise 50x7 55x6
bent over lateral 80x6 80x6
calf raise on hack squat 8plates x 12 8plates x 8 8plates x 7
seated calf 250x7 250x8
recumbent bike 16min level 11 random hill 130 cal.
That darn bike felt harder than yesterday! It only said 130 cal. burned oh well I'll just have to work harder tomorrow!
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Post by masterschamp on Jul 13, 2006 19:35:03 GMT -5
Great job, as usual, Joel!
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Post by Tim Wescott on Jul 14, 2006 4:37:49 GMT -5
What can I say ?? #bowdown3ht# Stay focused Joel,you`re gonna` slay `em come contest day my friend!!
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Post by chanman83 on Jul 14, 2006 13:44:38 GMT -5
Very nice Mrk... keep on telling those weights who's boss!
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Post by mrky03 on Jul 14, 2006 16:08:35 GMT -5
Thanks guys! I seem to be on target at this point, still have twelve weeks to go!
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Post by mrky03 on Jul 14, 2006 16:15:27 GMT -5
Bi's, tri's and forearms
barbell curls 45x10 95x10 115x6 135x4 155x8 155x6
alt. dumbbell curl 75x6 75x6
hammer curl 75x6
lying tricep ex. 70x15 90x10 110x10 110x9
pushdowns 80x10 90x10 100x9
wrist curls 95x15 115x12 115x10
recumbent bike 16 min level 11 random hill 110 cal.
Another solid week of training! Twelve weeks to go!
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Post by masterschamp on Jul 15, 2006 10:39:08 GMT -5
With still 12 weeks to go, Joel, I KNOW you're gonna shock some people!!
Keith
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Post by mrky03 on Jul 16, 2006 18:32:16 GMT -5
Thanks Keith, I don't know if I'll shock anybody, but I will try!
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Post by mrky03 on Jul 16, 2006 18:36:28 GMT -5
16 min recumbent bike intervals 188 cal.
I trained at home today on my recumbent bike. I'll probably use it mornings as soon as I get up. Gotta get serious!
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