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Post by mrky03 on Dec 8, 2006 18:35:34 GMT -5
bi's, tri's and forearms
alt. dumbbell curl 65x10 lying extension 120x10 alt. dumbbell curl 65x8 lying extension 120x8
incline dumbbell curl 40x12 seated dumbbell extension 75x12 incline dumbbell curl 40x10 seated dumbbell extension 85x10
non support concentration curl 30x15 rope press down 60x13 non support concentration curl 30x14 rope press down 50x15
wrist curl 95x15 95x10
reverse wrist curl 65x12 65x10
Good workout! Awesome pump! I can't tell you how much better my elbows feel since I started this program!
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Post by gti steve on Dec 8, 2006 19:36:49 GMT -5
Great to hear!
and good to see you doing forearms! try towel pullups!! those are awesome!
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Post by Vikingjoe93 on Dec 9, 2006 8:19:02 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! Damn Joel nice lifting poundages
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Post by Vikingjoe93 on Dec 9, 2006 8:20:40 GMT -5
bi's, tri's and forearms alt. dumbbell curl 65x10 lying extension 120x10 alt. dumbbell curl 65x8 lying extension 120x8 incline dumbbell curl 40x12 seated dumbbell extension 75x12 incline dumbbell curl 40x10 seated dumbbell extension 85x10 non support concentration curl 30x15 rope press down 60x13 non support concentration curl 30x14 rope press down 50x15 wrist curl 95x15 95x10 reverse wrist curl 65x12 65x10 Good workout! Awesome pump! I can't tell you how much better my elbows feel since I started this program! That's why i stopped doing MAX-OT Joel, it's to hard on the joints if you do it to long.
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Post by masterschamp on Dec 9, 2006 10:08:26 GMT -5
great training, Joel.......glad your elbow is feeling better. I always found it to be the movement rather than a particular style of training that would cause me problems from timt to time....my elbow flares up on me at times and I can always attribute it to lying bb extensions...as soon as I take them out, my elbow feels fine,...and that is with all the other heavy reps I push on other movements for my tris. Problem is..I'm very stubborn, and I inlude them in my traiining again and again when you would think I'd know better!!!! Dumb-ass bodybuilders!!!! ;D ;D
Keith
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Post by mrky03 on Dec 11, 2006 16:52:59 GMT -5
great training, Joel.......glad your elbow is feeling better. I always found it to be the movement rather than a particular style of training that would cause me problems from timt to time....my elbow flares up on me at times and I can always attribute it to lying bb extensions...as soon as I take them out, my elbow feels fine,...and that is with all the other heavy reps I push on other movements for my tris. Problem is..I'm very stubborn, and I inlude them in my traiining again and again when you would think I'd know better!!!! Dumb-ass bodybuilders!!!! ;D ;D Keith I hear ya, Keith! I've beaten myself up needlessly over the years!
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Post by mrky03 on Dec 11, 2006 17:03:48 GMT -5
SHOCK WEEK!!!!!
leg extensions ss/ nautilus leverage leg press 250x12 760x10 250x8 760x8
squats ss/ sissy squats 315x10 bdwt.+25x10 315x8 bdwt.+25x10
barbell lunge 135x10 drop 115x6 drop 95x6
seated leg curl ss/ stiff leg deads 190x10 275x10 170x8 275x8
lying leg curl 90x6 drop 75x3 drop 60x3
seated calf raise ss/ standing calf raise 145x12 180x10 145x10 180x10
My legs are still shaking from this one!
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Post by Hoopie on Dec 11, 2006 22:43:28 GMT -5
Oh hell yeah shock week on legs looking good Joel. Went thru that myself today. Got to love that shakey leg feeling that last all day. Had a newbie train with us today. She made it thru but barely and at the end she looked at me and said you guys are nuts. I just laughed shook my head yes and told her ya got to want it....
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Post by Tim Wescott on Dec 12, 2006 7:45:35 GMT -5
Impressive stuff as always Joel.........particularly the 65 pound alternate dumbell curls!! #bowdown3ht#
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Post by mrky03 on Dec 12, 2006 17:07:36 GMT -5
Thanks guys! I'm loving this stuff!
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Post by mrky03 on Dec 12, 2006 17:18:16 GMT -5
dumbell flys ss/ incline smith machine bench press 75x10 180x8 75x8 180x2 (too heavy) 130x8
flat dumbell bench press ss/ flat dumbell flys 100x8 55x10 100x7 55x8
HS decline press 180x8 drop 160x3 drop 140x3+ X-reps!
lateral raise ss/ smith machine military press 40x10 90x8 40x10 90x7
seated dumbell press ss/ bent over lateral 75x6 50x10
machine lateral raise 70x6 drop 60x3 drop 50x3
Talk about maximum swole!! What a pump! So far this has been my best shock week ever! I'm starting to get into a groove!
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Post by Tim Wescott on Dec 12, 2006 18:02:46 GMT -5
Nice workout Joel.
You`re loving this P/RR/S huh?
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Post by mrky03 on Dec 12, 2006 18:11:09 GMT -5
Nice workout Joel. You`re loving this P/RR/S huh? Yes! I'm actually staying at about 10lbs. over my contest wt. and I can see the separations in the muscles. That plus my joints are pain free for the first time in yrs! Just finishing my first 9 week training cycle this week and believe me it has my full indorsement! I'm going to take next week off then start a new cycle! Can't wait! ;D
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Post by Tim Wescott on Dec 12, 2006 18:12:30 GMT -5
Sounds like you`re on the right track brother!! That Broser guy knows his stuff!
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Post by RUBICON19 on Dec 12, 2006 19:30:55 GMT -5
Nice workout Joel. You`re loving this P/RR/S huh? Yes! I'm actually staying at about 10lbs. over my contest wt. and I can see the separations in the muscles. That plus my joints are pain free for the first time in yrs! Just finishing my first 9 week training cycle this week and believe me it has my full indorsement! I'm going to take next week off then start a new cycle! Can't wait! ;D Sounds GREAT Joel...
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Post by mrky03 on Dec 13, 2006 16:51:29 GMT -5
Taking today off. I'LL BE BACK TOMORROW!
I'm going to experiment with training my hamstrings twice a week for a while to see if it makes a difference. I feel they are my weak point along with calves which I'll train twice a week for a while as well.
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Post by mrky03 on Dec 14, 2006 17:02:00 GMT -5
stiff arm pulldown ss/ reverse grip pulldowns 115x12 220x8 115x10 180x10
reverse grip bent over row ss/ dumbell pullover 225x8 75x10 225x7 75x8
HS row 6 plates x 8 rp 3 rp 3
rack deadlift/shrug 405x6 405x5
shrug 405x8
standing leg curl 60x8 rp 4 rp 3 50x8 rp 3 rp 3
hyper extension bdwt.x 15
HS ab machine ss/crunches ss/ lying leg raises did three cycles of 8-15 reps on each exercise.
Good workout today. Those rack deads with a shrug at the top of each rep are a lot harder than they look! Like I said I'm going to try training hams twice a week for a while, just don't want to over do it! What do you guys think?
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Post by mrky03 on Dec 15, 2006 18:38:49 GMT -5
preacher curls ss/ standing barbell curl 90x10 85x10 90x6 rp 3 rp 2 85x10
incline curls ss/ hammer curls 45x6 45x10
rope pressdowns ss/ close grip bench on smith machine 70x10 180x6 70x10 160x10
lying extensions ss/ overhead dumbell ex. (two hands) 90x10 55x10 + X-reps
wrist curls ss/ rope chins 115x12 bdwt.x10 115x10 bdwt.x10
standing calf machine 210x12 210x12 210x10 all sets done with a 4 sec. pause at the bottom
Good workout! This wraps up my first nine week P/RR/S cycle! So far so good! I'm hooked! ;D
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Post by RUBICON19 on Dec 15, 2006 20:46:39 GMT -5
Joel. One of my favorite Bicep supersets is Spider curl SSW/ Undergrip close grip pulldown.. OUCH!!!
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Post by Tim Wescott on Dec 16, 2006 9:31:18 GMT -5
Good one Joel.
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