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Post by TNA on Jun 6, 2006 19:17:21 GMT -5
Absolutely sick workout Joel! Well done my friend!!!
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Post by Karrie on Jun 6, 2006 19:26:52 GMT -5
AWESOME....ABSOLUTELY AWESOME chest WO!!!! #bpressingsmiley9yk#
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Post by Tim Wescott on Jun 6, 2006 19:52:40 GMT -5
You sir,are a complete and total gym animal!!
Big props!! #bnotworthysmiley5cb#
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Post by mrky03 on Jun 7, 2006 18:32:38 GMT -5
Thanks guys I'm tryin!
Back day
deadlift 225x6 315x5 365x4 405x2 455x6 455x4
bent over row 315x6 315x6
weighted pullup bdwt.+40lbs x 6 bdwt.+40lbs. x 6
close grip pulldown 200x6 200x6
shrug 495x6 495x6
My lower back was sore from monday's leg workout which affected my intensity on deads and rows. Still had a decent workout, something to build on in the coming weeks!
I started my diet monday, no big deal so far I pretty much eat the same things year round anyway just eliminated some things that I should'nt be eating in the evenings, thats the danger time for me. I'm starting to feel tighter already!
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Post by Tim Wescott on Jun 7, 2006 19:35:14 GMT -5
Another awesome workout Joel!!
I`m simply amazed at the weights you and Keith use...........you guys are some strong dudes!!
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Post by TNA on Jun 7, 2006 20:20:56 GMT -5
Sick deads brother!!!
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Post by RUBICON19 on Jun 8, 2006 11:47:08 GMT -5
Strong back day!!
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Post by Hoopie on Jun 8, 2006 21:54:09 GMT -5
Damn bro, powerfull back w/o! AWESOME deads weight.
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Post by mrky03 on Jun 9, 2006 16:48:22 GMT -5
shoulders and calves thursday 6-8-06
seated military press 95x12 135x10 145x5 185x2 205x5 205x5
Arnold press seated 80x6 80x6
lateral raise 50x6 55x6
bent over lateral 65x6 65x6
calf raise on hack machine 12plates+50x10 '' '' '' '' '' '' '' '' x9 " " " " " " " " x9 seated calf raise 250x6 250x6
Friday 6-9-06
bicep, tricep, forearms
barbell curl 45x20 95x10 115x6 135x2 155x6 155x6
alt. dumbbell curl 75x6 75x6
hammer curl 70x6 70x6
press downs 70x25 80x15 90x10 110x6 120x5
lying extensions 115x6 115x6
incline extensions 90x10 90x10
wrist curls 95x12 95x12
Pretty good workouts to end a productive week! My elbow is bothering me some, but no excuses! Right!
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Post by TNA on Jun 9, 2006 16:52:37 GMT -5
Nice one Joel! Excellent weights brother! #bowdown3ht#
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Post by mrky03 on Jun 12, 2006 17:39:07 GMT -5
Rep range week!
squats 135x15 225x10 315x6 365x4 405x8
legpress 14platesx15 16platesx13 18platesx13 18platesx12
hack squat 4platesx13 4platesx13 4platesx12
stiff leg deads 315x8 315x8
lying leg curls 125x12 125x10
HS seated leg curl 70x15
treadmill 16 min. 15 degree incline 3.5 mph 160 cal.
My darn knee started to bother me on my last set of squats so I just went on to leg press. We used the new pro-elite machine for the first time today. The leg press was decent but the hack squat kinda sucked I don't know if I'll use it again.
My knee pain is weird, it felt fine on the leg press and hack squats and some days it doesn't bother me at all.
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Post by TNA on Jun 12, 2006 17:43:48 GMT -5
Sick workout once again Joel!
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Post by mrky03 on Jun 12, 2006 18:59:42 GMT -5
My diet is going good, I'm ahead of schedule as far as weight loss. I dropped about five pounds last week. I've been keeping my carbs really low. Tried to carb up today.
I'll post some pics soon, wanna get some constructive criticism!
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Post by RUBICON19 on Jun 13, 2006 12:22:18 GMT -5
Great leg poundages AGAIN!!!! Did you say PIC'S? ?
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Post by Tim Wescott on Jun 13, 2006 16:37:20 GMT -5
Psycho leg day once again..............I love it !!!!!!!!!!!!!!!!!!
Sounds like progress is already happening Joel.............which is great!
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Post by mrky03 on Jun 13, 2006 20:28:58 GMT -5
Chest day
incline dumbbell 65x12 85x6 95x5 125x7 115x7 105x7
dumbbell bench press 85x10 85x10 70x10
cable crossover 90x13 70x16
cable crunch 250x10 250x9
lying leg raise [weighted] 30x12 30x12
hanging leg raise bdwt.x15 bdwt.x14
Man those reps are killer! Really had to cut back on weight! Tremendous pump!
I weighed 214 today down four pounds from last week. I always lose several pounds when I start dieting, then it kinda levels off. I've been adjusting my calorie intake depending on how I feel. I should probably sit down and write everything down but I've always just kinda went with my instincts and how my body is responding on a particular day.
Oh yeah did treadmill 16 min. 15 degree 3.5 mph 167 cal. lots of fun!
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Post by TNA on Jun 13, 2006 20:52:00 GMT -5
125s on the DB incline press? Holy crap Joel that's awesome!!!! I'm hurting just thinking about it! #aseeingstars5gt#
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Post by Tim Wescott on Jun 13, 2006 20:59:29 GMT -5
Impressive my friend........very impressive!!
AS USUAL I MIGHT ADD !!! #bowdown3ht#
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Post by mrky03 on Jun 13, 2006 21:12:04 GMT -5
Thanks guys! My chest is cramping! My training partner 18yrs. old, used 125's for two sets of seven and 105's for 2 sets of 10 on flat bench! He is absolutely the strongest kid I have ever known. He brought his squat up from 275x6 to 405x6 and his deadlift from 315x6 to 455x6 all since last oct. when we started training together after football season. He going to play linebaker at Ky. Wesleyan in the fall. He's just been one of the best partners I've ever had so I felt like bragging about him a little bit.
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Post by Hoopie on Jun 13, 2006 21:21:22 GMT -5
Awesome freaking w/o's big man! The pumps that come with those high reps is a killer! However i love that feeling. Great w/o!
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