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Post by mrky03 on Nov 14, 2006 18:51:03 GMT -5
Leg day!
leg extensions 90x20 105x15 155x10 225x5 255x9 255x8
Hacks 6plates x 4 8plates x 12 8plates x 11 8plates x 9
one legged leg press (damn these are hard!) 250x15 250x15 250x13
lying leg curl 105x8 105x7
stiff leg deads 315x10 315x10
standing leg curl 35x15 35x15
My ass was dragging after this one! I might sub regular squats on the next rr workout the hacks felt somewhat hard on my knees. Maybe I can do them last.
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Post by Tim Wescott on Nov 15, 2006 7:41:16 GMT -5
Dude your training is friggin` insane!!!!!!!!!!!!!!!!!!!!!!! Great poundages on BB Inclines,Hacks,and Leg Extensions,and everything else!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Nov 15, 2006 9:12:43 GMT -5
Hacks kill my knee's too. Any squat macine type thing does
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Post by mrky03 on Nov 15, 2006 18:53:14 GMT -5
calves
standing calf raise 300x9 300x8
calf extension machine 230x12 230x12
seated calf 4plates x 13 4plates x 13
abs
cable crunch 100x10 100x10
lying leg raise 30x12 30x12
vertical leg raise bdwt.x15 bdwt.x15
gorilla cardio! 4min warmup 4min. intervals level16 4min. cool down. on precor crossramp machine.
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Post by mrky03 on Nov 16, 2006 18:40:55 GMT -5
back day
chins bdwt.x 10 bdwt.+40x10 bdwt.+40x9
T-bar rows 4 plates x 12 4 plates x 11
seated cable row 200x15 200x15 (holy crap!)
rack deads (done from below the knee) 315x10 405x8 365x10
shrugs 405x10 405x10
Good workout today. The rack deads felt much harder doing them at the end and from a lower position. Personally rack deads seem harder to me than full deadlifts. Massive pump in the lats today! Lovin it!
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Post by Tim Wescott on Nov 17, 2006 13:09:48 GMT -5
NICE !!!!!!!!!!!!!!!!!!!!!!
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Post by mrky03 on Nov 17, 2006 17:34:25 GMT -5
Thanks Tim, I'm getting hooked on this P/RR/S training! ;D
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Post by mrky03 on Nov 17, 2006 17:43:21 GMT -5
Rep range bi's, tri's and forearms
barbell curls 45x15 65x10 95x5 135x10 135x7
incline curls 40x10 40x10
non supported con. curls 30x15 30x15
rope pressdowns 30x20 40x15 50x10 60x10 70x10
seated dumbbell extension 75x12 75x12
kickbacks 30x15 30x15
wrist curls 95x15 95x12
reverse wrist curls 55x12 55x12
gorilla cardio! Done on a precor crossramp machine 4min warmup 8 twenty second intervals at level 16, 10 sec. rest between intervals. 4min. cool down.
Awesome workout today! I'm lovin this P/RR/S training!
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Post by gti steve on Nov 17, 2006 17:49:37 GMT -5
AWESOME BROTHA!!!!
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Post by RUBICON19 on Nov 17, 2006 21:06:13 GMT -5
Still getting stronger there Joel. I really have my work cut out for me catching you... ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by mrky03 on Nov 20, 2006 15:55:08 GMT -5
Still getting stronger there Joel. I really have my work cut out for me catching you... ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) You're keeping me on my toes Randy!
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Post by mrky03 on Nov 20, 2006 16:10:18 GMT -5
Shock week!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Warm up then incline flys 75x9 supersetted with smith machine incline presses 225x7 incline flys 75x8 ss/ smith incline 225x4 flat dumbbell bench presses 100x9 ss/ flat dumbbell flys 50x10 dumbell bench press 100x6 ss/ flys 50x10+X-reps HS decline press 225x8 drop 185x6 + 4 X reps lateral raise 40x10 ss/ 135x9 40x9 ss/ 135x6 seated dumbbell press 75x6 ss/ bent over laterals 45x10 seated dumbbell press 75x5 ss/ bent lateral 45x9 machine lateral raise 70x9 drop 50x4 drop 30x5+ X reps (Whew! what a pump!) gorrilla cardio! precor crossramp machine 4min warmup 8 twenty second intervals at level 16 4min cool down. Great pump today! This workout goes quick, finished in less than 1 hr. including cardio. I don't really like to pre exhaust but I realize everything has its purpose.
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Post by Tim Wescott on Nov 20, 2006 17:51:19 GMT -5
Heavy and intense Joel......nice one!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by TNA on Nov 20, 2006 20:45:36 GMT -5
Absolutley sick workout Joel! Good going brother!!!
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Post by RUBICON19 on Nov 20, 2006 21:42:50 GMT -5
FAST and FURIOUS!!
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Post by mrky03 on Nov 21, 2006 16:40:03 GMT -5
Leg day!
leg extensions /ss/ nautilus incline leg press 225x12 12plates x 12 255x8 14plates x 8
squats / ss/ sissy squats 315x9 bdwt.+25x8 315x10 bdwt.+25x8
HS one legged squat 90x6 drop 45x4
seated leg curl /ss/ stiff leg deads 130x10 275x10 130x10 275x9
lying leg curl 90x6 drop 75x4 drop 60x4 + X reps
seated calf raise /ss/ standing calf raise 4plates x 12 225x10 4plates x 10 225x7
calf extension machine 230x8 drop 180x4 drop 150x4 plus x reps
Good workout today, it was one of those low energy days to start out with but turned into a high energy day once I got going!
I used a different leg press machine today. The Nautilus incline leg sled, it takes a little getting used to, the foot plate pivots up at the bottom of the rep giving a tremendous stretch to the glutes!
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Post by mrky03 on Nov 22, 2006 15:00:03 GMT -5
Back day!
stiff arm pulldowns /ss/ U grip pulldowns 85x10 200x9 85x9 200x8
U grip barbell rows /ss/ dumbbell pullovers 225x10 80x10 225x8 80x10
HS seated row 6 plates x 10 + X reps
HS shrug /ss/ cable upright row 8plates x 10 80x10 8plates x 8 80x9
rack deads 365x12 405x9
cable crunches /ss/ hanging leg raises 90x15 bdwt.x10 90x12 bdwt.x10
gorilla cardio on precor crossramp machine 4min. warmup at level 8, 8 twenty second sprints at level 16, 4min. cool down.
Pretty good workout today, I decided to train today and take tomorrow off.
Heavy pump in the lats today! Those pre exhaust sets really pump you up!
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Post by RUBICON19 on Nov 22, 2006 19:58:57 GMT -5
Thats some nice work Joel. I am going to steal you DB pullovers as my second exercise in a post exhaust.
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Post by Tim Wescott on Nov 23, 2006 9:35:55 GMT -5
ANIMALISTIC !!!!!!!!!!! #arockon6ha#
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Post by mrky03 on Nov 24, 2006 12:48:44 GMT -5
Bi's, tri's and forearms
preacher curls ss/ barbell curls 90x8 95x9
incline curls ss/ hammer curls 40x7 40x10
HS curl machine 90x8 rest pause x3 rest pause x3 + X reps
pressdowns ss/ smith machine close grip bench press 100x9 205x8
lying extensions ss/ dumbbell french press, standing 120x8 65x8
rope extensions 60x8 drop 40x6 + X reps
wrist curls ss/ reverse wrist curls 95x12 45x12 95x12 45x12
gorilla cardio recumbent bike 4min. warmup at level 8, 8 twenty second intervals at level 16, cool down.
Awesome pump today! One pleasant side effect of this training program is my joints are feeling great!
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