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Post by mrky03 on Mar 16, 2007 21:57:56 GMT -5
seated dumbbell press 100x6 100x6
lateral raise 55x6 55x6
seated bent over lateral raise 65x6 65x6
press down 130x6 130x6
lying extension 130x6 130x6
standing calf raise 300x10 300x8
seated calf raise 4plates x 8 4plates x 7
Good workout, good focus and intensity. Elbow is starting to get a little sore though, damn tendonitis!
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Post by Tim Wescott on Mar 17, 2007 7:04:38 GMT -5
We are talking heavy poundages...............DAMN !!!!
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Post by mrky03 on Mar 19, 2007 17:52:48 GMT -5
Legs!
squats 405x6 405x5 405x5
nautilus incline legpress (these are harder than the leverage press) 670x6 670x6
lunges 185x5 185x4
lying leg curl 120x6 120x4
stiff leg deads 315x6 315x6
This kicked my ass today! Felt good after it was over though!
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Post by RUBICON19 on Mar 19, 2007 20:12:20 GMT -5
Great leg day Joel.
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Post by masterschamp on Mar 20, 2007 9:49:52 GMT -5
Lunges with 185......impressive!! Way to hammer it, Joel!
Keith
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Post by mrky03 on Mar 20, 2007 18:47:32 GMT -5
Lunges with 185......impressive!! Way to hammer it, Joel! Keith Thanks Keith!
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Post by mrky03 on Mar 20, 2007 18:54:04 GMT -5
chest and bi's
incline dumbbell press 130x6 130x4
flat dumbbell bench press 120x5 120x4+1
decline barbell press 235x6 235x5 (did these with 4 sec. neg.)
barbell curl 145x6 145x6
hammer curl 65x6 70x6
cable curl 77x6 87x5
16 min. max ot cardio, recumbent bike,140cal.
Workout felt good today. I'm going to start emphasizing the negative portion of my pressing movements more.
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Post by Hoopie on Mar 20, 2007 20:35:50 GMT -5
Your an animal Joel! One stronge Arse animal at that!
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Post by mrky03 on Mar 22, 2007 18:04:22 GMT -5
Your an animal Joel! One stronge Arse animal at that! Thanks Hoops! I do my best!
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Post by mrky03 on Mar 22, 2007 18:12:01 GMT -5
Back and abs bent over rows 315x6 315x6
close grip chins 35x5 35x5
T-bar rows 4plates x5 4 1/2 plates x 5
shrugs 405x6 405x6
deads 405x6 425x6 (its been a few weeks)
cable crunch 100x15 100x12
lying leg raise 30x12 30x10
Everything felt good today. Overall a good week of training.
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Post by mrky03 on Mar 26, 2007 17:13:08 GMT -5
squats 385x9 385x7 385x4 (holy crapp my right hamstring cramped on the forth rep! Had to set the bar down)
hacks 6plates x 12 8plates x 10 8plates x 10 these didn't bother my hamstring!
leg extensions 150x13 150x13
standing leg curl 40x10 50x10
seated leg curl 110x10 110x10
good mornings on the hack squat machine 2 plates x 15 2 plates x 15
Okay I don't know what you call this exercise exactly, but its kinda like doing a good morning or a stiff leg deadlift on the hack squat. You face the machine put your forehead and shoulders on the pads then just break at the hips and fully stretch your hams. A friend of mine showed me these a while back but I hadn't tried them yet. All I can say is they seem to be very effective and I'll be using them on a regular basis!
My hamstring is aching somewhat as I'm sitting here at the computor hope its nothing major! I'll probably be pretty sore for several days.
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Post by Tim Wescott on Mar 26, 2007 18:23:47 GMT -5
TOTALLY INSANE TRAINING JOEL!!!! #bowdown3ht#
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Post by RUBICON19 on Mar 26, 2007 21:27:45 GMT -5
Great leg day. Hows the Hammie?
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Post by Hoopie on Mar 26, 2007 22:01:04 GMT -5
I wish i had your intensity right now buddy! Great stuff! I am just drop dead tired now...
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Post by mrky03 on Mar 27, 2007 14:12:28 GMT -5
Great leg day. Hows the Hammie? It ached all night and I thought it would be really sore today but so far not to bad. I don't think I pulled anything, probably just a cramp. Its always something isn't it?
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Post by mrky03 on Mar 27, 2007 14:13:30 GMT -5
I wish i had your intensity right now buddy! Great stuff! I am just drop dead tired now... I understand Hoopie, its tough to train hard on no carbs! Hang in there buddy!
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Post by mrky03 on Mar 27, 2007 18:19:27 GMT -5
Incline barbell 225x10 245x9 245x6 225x7
flat bench dumbbell press 100x6 80x10 75x12
HS decline press 2 plates per side x 15 2 plates per side x 12 rp 2 rp 2
barbell curls 135x9 135x8
incline dumbbell curls 40x10 40x10 hammer style (damn these burn!)
HS curl 80x12 (okay I'm on fire!)
Good workout today! Major pumpatude!
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Post by chanman83 on Mar 28, 2007 11:49:45 GMT -5
Incline barbell 225x10 245x9 245x6 225x7 flat bench dumbbell press 100x6 80x10 75x12 HS decline press 2 plates per side x 15 2 plates per side x 12 rp 2 rp 2 barbell curls 135x9 135x8 incline dumbbell curls 40x10 40x10 hammer style (damn these burn!) HS curl 80x12 (okay I'm on fire!) Good workout today! Major pumpatude! I missing doing chest.. but your #s are great Joel! Keep on rocking!
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Post by Intensity on Mar 28, 2007 13:25:22 GMT -5
This is what I would call an ULTRA-VIP Chest and Biceps workout Good job Joel, very impressive!
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Post by mrky03 on Mar 28, 2007 13:48:23 GMT -5
This is what I would call an ULTRA-VIP Chest and Biceps workout Good job Joel, very impressive! Ultra VIP! Who me? I'm honered! Thanks for the props Mo!
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