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Post by gti steve on Nov 29, 2006 20:27:00 GMT -5
how sweet it is!!
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Post by mrky03 on Nov 30, 2006 17:39:00 GMT -5
Power back day!
deads 135x6 225x6 315x5 365x2 405x2 455x6 455x4
bent over rows 275x7 295x6
chins bdwt.+40x5,x5
pulldowns 200x5 180x5
shrugs 405x6,5,5
Max ot cardio recumbent bike level 9, 16 min.
Good workout! Deads starting to come back to normal. I think power week takes the most out of me recovery wise, I feel like I've been beaten with a meat hammer!
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Post by gti steve on Nov 30, 2006 20:41:50 GMT -5
Look at those deads! MassivE!!!
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Post by hossjob on Dec 1, 2006 12:35:28 GMT -5
WOW! Those are some very very impressive back numbers! Way to get after it Joel!
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Post by RUBICON19 on Dec 1, 2006 14:54:38 GMT -5
Seriously strong back workout Joel..
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Post by mrky03 on Dec 1, 2006 17:46:35 GMT -5
Thanks guys, I tweaked my back when I was training for my show last summer and its taking it a little while to come back to where it was. I kinda over did it yesterday nothing serious, just trying to come back too quickly. Went to the chiropractor today and got an adjustment.
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Post by mrky03 on Dec 1, 2006 17:53:17 GMT -5
Power arms
barbell curls 155x6 155x6 close grip bench press (on smith machine) 220x6 220x5
alt. dumbbell curl 70x6 75x6 pressdowns 115x6 130x6
preacher curls 90x6 90x5 lying extensions 140x4 130x5
wrist curls 115x9 115x8
reverse curls 60x12 60x12
Felt strong today! Good pump!
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Post by RUBICON19 on Dec 1, 2006 21:41:40 GMT -5
Felt strong? Looked stronger!!!
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Post by mrky03 on Dec 4, 2006 18:20:50 GMT -5
Rep range week!
legs....
leg extensions 230x10 250x7
hacks 8plates x 12 8plates x 12 8plates x 10
one leg-leg press 250x15 250x15 250x13
seated leg curl 150x10 190x7
lying leg curl 90x10 90x10
hyper extensions bdwt.x15 bdwt.x15
free motion calf press 270x15 300x12 300x12
seated calf 3platesx15 3platesx12 3platesx12
standing calf 195x12 150x15
Good leg workout! The hacks are kinda hard on the knees! I may end up dropping them its not worth screwing up my knees! I like doing them though, maybe I'll try doing them at the end of my workout for sets of 15 on rr week.
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Post by Tim Wescott on Dec 4, 2006 19:36:58 GMT -5
Crazy hacks Joel........my knees are hurting today also.
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Post by RUBICON19 on Dec 4, 2006 21:17:52 GMT -5
My knees and Hack's dont get along
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Post by mrky03 on Dec 6, 2006 17:21:05 GMT -5
Chest and delts
incline barbell 265x6 245x6 225x8
flat dumbbell press 100x12 100x9 85x10
cable cross over 35x15 35x15
seated dumbbell press 75x7 70x7
cable lateral raise 25x12 20x12 15x10
bentover lateral raise (cable) 15x13 10x15
cable crunch 100x15 100x15
lying leg raise 30x15 30x12
Good pump today! I wasn't particularly strong today, I've been congested all week. I went to the doctor yesterday and got a shot and some antibiotics to nip this thing in the bud! Feel better today, just a little weak.
#aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt# #aseeingstars5gt#
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Post by gti steve on Dec 6, 2006 17:24:37 GMT -5
265 incline is weak?! geez, way to put me to shame! #smileygreatpost0av#
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Post by mrky03 on Dec 6, 2006 17:39:26 GMT -5
265 incline is weak?! geez, way to put me to shame! #smileygreatpost0av# Thanks Steve, I should be getting a few more reps with that weight though. I think its partly dew to staying at a lighter bdwt. this winter.
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Post by RUBICON19 on Dec 6, 2006 21:30:47 GMT -5
You sick too? No good. Stay sick and weak so that I can pass up your #'s.... Ooops, did I say that? I mean, HURRY up and get WELL!!! ;D
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Post by gti steve on Dec 7, 2006 7:25:24 GMT -5
Well, just keep rocking man, awesome log!
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Post by TNA on Dec 7, 2006 8:00:42 GMT -5
Get well soon buddy....then get that ass back to the gym!!!!!
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Post by mrky03 on Dec 7, 2006 17:51:45 GMT -5
Thanks guy's! I'm feeling okay just a little congested at night. The meds are working!
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Post by mrky03 on Dec 7, 2006 18:00:56 GMT -5
Rep range back
deads 135x10 225x10 315x3 365x2 405x9 405x7 I was using my old lifting straps and the right one blew out on the 5'th rep! I just reversed my grip and kept going!
T-bar rows 4 plates x 10 3 plates x 12
med grip pull downs 160x13 140x14
cross bench pullover 65x20 65x18
smith machine shrugs 8 plates x 15 8 plates x 14
I did some standing leg curls today to finish off with. I think I'm going to do a few sets of hams on back day to see if it helps bring them up.
standing leg curl, rep and a half 40x8 40x8 each leg
Pumped em right up! I'm going to really emphasize them this year!
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Post by gti steve on Dec 8, 2006 8:05:40 GMT -5
Love those deads! 405 for 9 is an great pull man! i might give 365 a try with the bands
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