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Post by mrky03 on Nov 7, 2006 19:03:09 GMT -5
squats 135x10 225x10 315x5 365x2 405x6 425x4 405x6
My right knee started hurting some after my warm up sets, its strange because the work sets didn't hurt at all. I haven't had any problems with it for several months. I think the tendon trys to track off when I squat. The one leg presses and squats that I've been doing on rr day and shock day seem to help.
life fitness seated leg press 405x6 405x6 This machine works well but I was using the whole stack so I'm going to use it on rr or shock week in the future.
one leg extension 60x8 75x6
stiff leg deads 315x6 315x6 315x5
lying leg curl 90x6 90x6 90x5
Overall good leg day , that was probably the heaviest that I've squatted in a while! Especially at my current body wt. 200lbs. ;D
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Post by RUBICON19 on Nov 7, 2006 23:11:23 GMT -5
Dammit Joel. Now I have to step up my squats AGAIN!!
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Post by mrky03 on Nov 8, 2006 14:50:26 GMT -5
Just trying to keep up with you, big guy! #bpressingsmiley9yk#
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Post by gti steve on Nov 8, 2006 14:55:41 GMT -5
Awesome Joel! 4 wheels on the squat. i cant wait till the day i warm up with 225!!!
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Post by Tim Wescott on Nov 8, 2006 16:23:49 GMT -5
I better get cracking!!
Great workout Joel.............can`t wait to get my power back up on squats,although I have no chance of ever catching you,you are an inspiration as usual !! #arockon6ha#
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Post by mrky03 on Nov 8, 2006 18:21:27 GMT -5
Thanks you guys! I've got a lot of work ahead of me this year!
I was wasted after my leg workout yesterday so I waited until today to do calves and abs.
standing calf machine 300lbs.x 8 300x7
seated calf 160x12 160x10
free motion calf machine 180x10 180x10 This machine is awesome! You sit in it and the foot pedals float laterally as well as up and down. It really makes you have to stabilize.
Free motion ab machine 80x10 80x9
HS ab machine 80x10 70x10
16min. precor elliptical 200cal.
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Post by Tim Wescott on Nov 8, 2006 19:16:21 GMT -5
NICE !!!!!
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Post by RUBICON19 on Nov 8, 2006 22:39:24 GMT -5
Just trying to keep up with you, big guy! #bpressingsmiley9yk# Keep up with me? ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by hossjob on Nov 9, 2006 7:43:25 GMT -5
Jeol - DAYUM! That's some nice squattin'. That's got me all fired up to get into the gym this off season and get back up to the 450+ range! I'm very impressed.
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Post by mrky03 on Nov 9, 2006 19:30:05 GMT -5
Thanks guys! I'm trying to get my weights back up there!
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Post by mrky03 on Nov 9, 2006 19:41:20 GMT -5
Power back day Deads 135x10 225x10 315x4 365x2 405x2 455x4 455x3 Deads didn't go to well today, my back is still a little sore from leg day on Tues. I should be pulling more weight! I think I need more rest between leg and back day. bent over rows 225x6 275x6 275x6 chins bdwt.+40x5 bdwt.+40x5 seated cable row 260x6 260x5 HS shrug 525x6 525x5 Not one of my best workouts, I had a sinus head ache and not feeling too energetic today. Did the best I could under the circumstances. ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by RUBICON19 on Nov 10, 2006 14:46:05 GMT -5
Yeah, cause 455 sucks!! ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by mrky03 on Nov 10, 2006 18:05:41 GMT -5
Yeah, cause 455 sucks!!
;D
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Post by mrky03 on Nov 10, 2006 18:17:19 GMT -5
Power arm day
alt. dumbbell curl 75x6 75x6
smith machine close grip bench press 225x8 245x6
barbell curl 155x6 145x6
lying extension 130x6 130x6
preacher curl 80x10 90x7
pressdowns 100x8 100x8
wrist curls 105x8 105x8 105x6
reverse wrist curls 55x8 55x6
Felt good today, good pump!
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Post by masterschamp on Nov 11, 2006 7:04:58 GMT -5
Great job, Joel....so how are you liking the P/RR/S routine?
Keith
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Post by mrky03 on Nov 11, 2006 14:18:28 GMT -5
Thanks Keith, I'm liking P/RR/S really well. It has given me welcome change and much more variety to my training.
I'm very impressed with Eric's approach to training, it seems to leave no stone unturned!
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Post by TNA on Nov 12, 2006 21:53:53 GMT -5
Totally awesome looking Joel! Man that this routine seems to be working well for you!
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Post by RUBICON19 on Nov 13, 2006 17:02:28 GMT -5
Totally awesome looking Joel! Man that this routine seems to be working well for you! Yeah!! Look at him in his aviator!!!
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Post by mrky03 on Nov 13, 2006 18:37:58 GMT -5
Yeah! I look just like Arnold! lol
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Post by mrky03 on Nov 13, 2006 18:51:25 GMT -5
Rep Range week
Incline press 135x10 185x10 225x4 255x6 245x8 235x6 flat dumbbell bench press 95x10 90x8 85x10
cross over 35x16 35x14
one arm cable lateral 25x8 25x7
dumbbell press 70x10 70x8
bent over cable lateral 20x14 20x13
crossramp eliptical gorilla cardio! warmup 4min level 9 intervals level 16 for 4min. 4min. cool down.
Holy cow what a pump today! I was feeling pretty swole so I couldn't resist going into the locker room to chech out the pump! Man I wish I could've taken a few pics!
I'm still having problems hitting my rep range on chest day, I seem to shut down at about 6 reps reguardless of the weight!
I read about gorilla cardio on Eric's site the other day so I tried it out on the crossramp elipical today. Can you say intense? They recommend doing sprints so I might try those later on.
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