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Post by RUBICON19 on Oct 17, 2006 18:26:45 GMT -5
Good luck recovering from that one Joel!!!
I am also doing M,T, TH, F
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Post by gti steve on Oct 18, 2006 8:28:16 GMT -5
great workout.
i envy you guys who squat 2+plates for reps.!
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Post by mrky03 on Oct 18, 2006 18:38:02 GMT -5
Thanks Steve, I'm getting reaclimated to training this week so my poundages are a little low. Man my legs are soooo sore! I am duck walking!
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Post by mrky03 on Oct 18, 2006 18:45:44 GMT -5
Deads 245x6 245x5 335x5 365x5 405x6 405x4
bent over rows 245x6 275x5 275x5
neutral grip chins bdwt.x6 +30x6 +30x6
seated cable row 200x6 240x6 240x6
HS shrug 8 plates x 6 8 plates x 6
Man my legs are sooo sore today! My deadlift workout was extremely compromised! It took me 20 minutes just to warm up and stretch out enough to be able to do them. OUCH
I always go though this after a show, I guess I'll never learn how to ease back in to training! LOL
Oh yeah, last night I got a call from the contest promoter from my show (Natural Northern USA) and he informed me that the winner of the Masters division failed the urinalysis! That bumps me into 4'th place. The thing that sucks is the guy who got second place missed out on getting to stand there as the champion!
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Post by mrky03 on Oct 20, 2006 16:09:52 GMT -5
God my legs are still killing me! Talk about DOMS! Its been since Monday!
Power arm day/abs
barbell curls 45x20 95x10 135x2 155x4 155x5 135x6
incline curls 60x6 50x6
preacher curls 70x6 90x6 90x5
close grip benchpress 135x10 185x6 225x6 225x6 225x6
lying extensions 110x6 110x6
pressdowns 100x6 115x6
wrist curls 95x12 115x8 115x6
reverse wrist curls 65x8 65x6
cable crunches 85x15 100x12
lying leg raise (weighted) 30x12 30x12
Pretty good day of training I'm still getting acclimated this week. I used a few exercises that I havn't done in a long time so I took it kind of easy. Next week its gonna get serious!
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Post by Tim Wescott on Oct 20, 2006 17:08:22 GMT -5
damned impressive Joel!! Forgot to mention in my journal thread that my legs got sore twice this week!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Keep pumping!!
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Post by Vikingjoe93 on Oct 20, 2006 18:59:14 GMT -5
Great poundages joel, and you are just breaking back into training. Crazy!!
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Post by mrky03 on Oct 23, 2006 17:39:01 GMT -5
Rep Range week!
Chest and shoulders
incline bench press 135x10 185x10 225x4 245x8 245x6 225x6
flat dumbbell bench press 90x10 75x10 70x10
cable crossover 35x15 35x15
shoulders
seated dumbbell press 70x7 70x7
cable side lateral 15x15 15x15
bent over cable lateral 20x12 20x12
I was trying to find my weights today. I went a little too heavy on incline presses. It feels completely different hitting those high reps!
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Post by TNA on Oct 23, 2006 18:06:39 GMT -5
Damb good workout Joel! Keep going brother!!!
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Post by mrky03 on Oct 23, 2006 18:13:07 GMT -5
Thanks Terry, I felt like a big wimp today with those little weight kicking my ass!
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Post by Tim Wescott on Oct 23, 2006 18:45:39 GMT -5
I wish I was as weak as you!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Good one bro!!
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Post by gti steve on Oct 24, 2006 6:58:43 GMT -5
how do you like working chest & shoulders the same day? i always thought about this but wasnt sure if it was a beneficial move or not
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Post by mrky03 on Oct 24, 2006 17:18:47 GMT -5
Steve, Its really no big deal. Obviously I won't be able to press the same weights as I would if I did them separately but you still get an awesome delt workout and you're already warmed up from the chest workout. I'll mix it up as I go along with the P/RR/S training program!
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Post by mrky03 on Oct 24, 2006 17:28:43 GMT -5
Leg day!!!
leg extension 90x20 110x15 150x10 210x9 210x9
hacks 180x10 270x12 270x12 290x10
one legged leg press on nautilus leverage leg press 200x15 250x15 250x15
lying leg curl 105x7 90x8
stiff leg deads 225x12 225x12
standing one leg curl 30x15 30x15
free motion calf machine 300x12 300x12 300x10
seated calf raise 135x12 135x12
Still feeling my way through this, the weights were managable today but it still kicked my butt! I'll definitely be able to go up next rep range day!
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Post by TNA on Oct 24, 2006 19:10:57 GMT -5
Good stuff Joel! I noticed you're doing my new favorite - one-legged leg presses!!! Nice!
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Post by mrky03 on Oct 24, 2006 19:31:21 GMT -5
Yeah, T-dogg and they are a biach! Feels totally different than regular style!
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Post by mrky03 on Oct 26, 2006 15:57:04 GMT -5
Back day Rack deads (from the center of knee caps) 225x8 315x5 365x5 405x12 455x10
neutral grip chins bdwt.+45x7 bdwt.+35x7
wide grip T bar rows 3 plates x 10 3 plates x 10
one arm dumbbell row 80x15 80x15 (whew!)
smith machine shrug 6 plates x 12 6 plates x 10
abs
life fitness ab machine 120x15 120x12
vertical leg raise bdwt.x12 bdwt.x12
Good workout! What a pump! I'm still getting acclimated to some exercises that I havn't used in a long time, plus the high reps!
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Post by mrky03 on Oct 27, 2006 16:10:40 GMT -5
Bi's tri's and forearms
alt. dumbbell curl warmup then... 70x8 70x7
pressdowns warmup then.... 115x9 115x7
incline dumbbell curls 40x12 40x12
two handed overhead dumbbell ex. 70x12 70x12
concentration curl (non supported) 25x15 25x15
kickbacks 25x16 30x15
wrist curls 95x15 95x12
reverse wrist curls 45x15 45x15
What a pump! Veins bulging! I alternated the bicepts and tricepts exercises with about a minute in between.
End of Rep Range week, on to shock week!
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Post by Tim Wescott on Oct 27, 2006 16:12:54 GMT -5
Awesome arm day Joel!!
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Post by mrky03 on Oct 30, 2006 17:00:02 GMT -5
SHOCK WEEK!!!! Chest and shoulders incline dumbbell flys SS/incline smith machine presses 70x10 ss 225x7 70x9 ss 185x6 flat dumbbell bench presses ss/ flat dumbbell flys 90x8 ss 50x10 80x8 ss 50x8 drop set hammer strength incline presses 110x12 drop 90x8 seated dumbbell lateral raise ss/ seated smith military press 35x10 ss 115x8 35x8 ss 115x8 seated dumbbell press ss/ bent over lateral raise 70x7 ss 45x8 60x7 ss 45x8 drop set machine laterals 60x10 drop 40x8 drop 30x4 Holy crap! That was a humbling experience! Great burn and pump! Its been awhile since I've done those pre exhaustion sets. I can't use any weight on the pressing exercises after I go to failure with an isolation movement. It feels heavy anyway! On the smith machine presses I just counted it the same as a regular bar to make it easier to keep track of. Its a counter balanced machine so I'm sure its lighter than the poundages that I recorded. Body weight is holding steady at 200lbs. I've gained about 6 lbs since my show. I figure there is no sense in gaining a bunch of fat this winter. I want to eat enough to gain some muscle but not so much that I get fat! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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