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Post by mrky03 on Jun 14, 2006 18:10:49 GMT -5
Thanks Hoopie, yeah the high reps are killing me I havn't done more than 4-6 reps in years. When I get to about the seventh or eighth rep my body just trys to shut down from the lactic acid buildup!
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Post by mrky03 on Jun 14, 2006 18:18:34 GMT -5
back day!
lat pulldowns 130x10 150x10 180x6 200x9 200x10
bent over rows 275x11 275x11
seated cable row 200x13 180x13
rack deads 405x7 405x9
barbell shrugs 405x12 405x12
dumbbell shrugs 105x15 105x15
treadmill 16 min. 15 degree incline 3.5 mph. 167 cal.
Monster pump today! My lats and traps felt like they were going to explode!
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Post by mrky03 on Jun 15, 2006 18:32:24 GMT -5
calves and delts
standing calf raise on hack squat 8 platesx10 8 platesx9
calf press on leg press 8 platesx 12 8 platesx 12
seated calf 180x15 180x13
bradford press 95x9 115x9 115x9 115x8
nautilus rear delt 95x12 95x12
cable lateral raise 40x15 40x 15
treadmill 15 degree incline 12 min. 3.5 mph 4 min. 4 mph
Great pump! Lookin a little tighter each day. When I train for a show I want to see changes each week!
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Post by Tim Wescott on Jun 15, 2006 19:40:48 GMT -5
Gotta` love those subtle changes in the physique from week to week......way to go Joel!!
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Post by TNA on Jun 15, 2006 20:02:39 GMT -5
Nice going Joel! Excellent workouts these last 2 days.
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Post by mrky03 on Jun 16, 2006 19:17:01 GMT -5
biceps, triceps and forearms
barbell curls 45x20 95x10 115x6 135x10 135x10
incline curls 40x12 40x12
HS curl 60x15 60x13 OUCH!
rope press downs 80x20 100x12 120x9 120x9
overhead rope extensions 100x12 100x12
HS dip machine 200x15 200x15
wrist curls 95x12 95x12
hammer curls 40x15
elliptical machine 16min.
Arms blew up like balloons!
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Post by TNA on Jun 16, 2006 22:37:31 GMT -5
What an awesome workout Joel! I'm in pain just looking at it.
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Post by RUBICON19 on Jun 19, 2006 15:29:28 GMT -5
barbell curls 45x20 95x10 115x6 135x10
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Post by chanman83 on Jun 19, 2006 16:31:16 GMT -5
Mrky03... dood.. yoru workouts are freaking insane!!
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Post by mrky03 on Jun 19, 2006 17:35:26 GMT -5
Thanks chanman, it always seems like I finish my workouts thinking I could have pushed just a little harder! I guess we're never satisfied are we?
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Post by mrky03 on Jun 19, 2006 18:24:18 GMT -5
SHOCK WEEK!!!!! nautilus leg extension [supersetted with] nautilus leg press 200x10 500x10 210x8 500x10
squats [ supersetted with] nautilus leverage leg press 315x10 10plates x 10 315x10 10plates x 12
dumbbell lunge drop set 55lb.x 10 drop 35x6
HS seated leg curl [supersetted with] hyperextension 90x10 bdwt.x 7 90x8 bdwt.x7
nautilus leg curl 140x10 drop 110x3 drop 80x3
Whew! Its been a long time since I've done supersets I was over running my cardio vascular system! Could'nt breathe! Overall a pretty good workout, I'll use more weight next time I do this workout.
No cardio today! Weight was down to 213lbs. Carbed up heavy tonight! 16 weeks out from my show and I'm two weeks ahead of schedule! Lookin kinda ripped already!
We're going to Gulf Shores Alabama the first week of July so I wanted to look good! Us bodybuilders are so vain! lol Does anyone know of a decent gym down there? I looked on the web and only found a fitness center so I may have to make do while I'm there.
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Post by Vikingjoe93 on Jun 19, 2006 18:49:12 GMT -5
SHOCK WEEK!!!!! nautilus leg extension [supersetted with] nautilus leg press 200x10 500x10 210x8 500x10 squats [ supersetted with] nautilus leverage leg press 315x10 10plates x 10 315x10 10plates x 12 dumbbell lunge drop set 55lb.x 10 drop 35x6 HS seated leg curl [supersetted with] hyperextension 90x10 bdwt.x 7 90x8 bdwt.x7 nautilus leg curl 140x10 drop 110x3 drop 80x3 Whew! Its been a long time since I've done supersets I was over running my cardio vascular system! Could'nt breathe! Overall a pretty good workout, I'll use more weight next time I do this workout. No cardio today! Weight was down to 213lbs. Carbed up heavy tonight! 16 weeks out from my show and I'm two weeks ahead of schedule! Lookin kinda ripped already! We're going to Gulf Shores Alabama the first week of July so I wanted to look good! Us bodybuilders are so vain! lol Does anyone know of a decent gym down there? I looked on the web and only found a fitness center so I may have to make do while I'm there. Way to go mrky03, i started the max-ot training today. I think i'm going to give a 3 month trail and then maybe switch to eric's training method just to mix things up. hey you got any pics of yourself, contest or off season on this board?
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Post by mrky03 on Jun 19, 2006 18:54:35 GMT -5
Yes I do Vikingjoe93, Tim posted them for me in the members photo section.
Love max-ot!
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Post by Vikingjoe93 on Jun 19, 2006 19:11:48 GMT -5
Hey Joel i just checked out your pictures, awesome physique(sp)..
I noticed that you are from kentucky, i lived in middlesboro till i was 15 before moving to TN. I'm still a big U.K. FAN till this day, i also have a close friend living in pineville.. These towns are near the TN-kentucky border. take care
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Post by TNA on Jun 19, 2006 19:16:00 GMT -5
Joel, I said it once, I'll say it again, you are a friggin animal!!!! BOOYA my friend, BOOYA!!
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Post by mrky03 on Jun 19, 2006 19:23:37 GMT -5
Thanks Terry! You're keeping me fired up!
Vikingjoe, THANKS! GO BIG BLUE! We definitely bleed blue here in Ky!
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Post by Tim Wescott on Jun 19, 2006 19:47:11 GMT -5
A sick,psychotic,and puke inspiring leg day Joel!! #pukeb9vn# #imsorrysmiley9rk# LOL ;D Is that Nautilus ext /press all in one machine or two seperate units? If it`s the old one that combines the two exercises,that is an awesome unit !!! Great workout.......I got nauseous just reading it!! Nothing quite like Super-Sets for legs................except Tri-Sets or Giant-Sets!!
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Post by Hoopie on Jun 19, 2006 22:19:53 GMT -5
Way to go Joel! Gotta love shocking those legs! Awesome job bro!
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Post by mrky03 on Jun 20, 2006 16:54:27 GMT -5
Is that Nautilus ext /press all in one machine or two separate units?
Tim, unfortunately its the new stuff which isn't as effective in my opinion. The leg extension machine is in a separate room pretty far from the squat racks or the other leg press. The nautilus leg press with the selectorized weight stack is right beside the leg ex. so I gave it a go! We used the whole stack it wasn't too bad, out legs were so tired by the time we got to squats we couldn't do much wt!
Our gym has all the new nautilus machines, which in my opinion are watered down replicas of the originals.
Thanks for the support Hoops! I'm gonna need it!
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Post by mrky03 on Jun 20, 2006 17:03:12 GMT -5
Chest and abs
incline flys supersetted with incline barbell press 70x10 225x6 70x8 225x3 too heavy!
dumbbell bench press supersetted with flat bench flys 85x10 45x10 85x8 45x8
HS bench press 140x10 drop set 90x6
hanging leg raise supersetted with cable crunch bdwt.x 15 200x12 bdwt.x 12 200x12 bdwt.x 12 200x10
eliptical machine 16 min. 154cal. level 10 intervals
Had a little trouble finding my weights today! What a pump! Pecs blew up like balloons!
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