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Post by mrky03 on Mar 29, 2007 17:16:10 GMT -5
HS pulldown
6plates x 10
6 plates + 2 quarters x 10
T- bar row
4plates x 12
4plates x 10
4plates x 10
seated cable row (overhand grip)
200x13
180x13
180x13
deads
405x5
355x8
dumbbell shrugs
110x12
130x15
140x11
HS crunch machine
80x14
80x12
hanging leg raise
bdwt. x 12
bdwt. x 12
Ever been physically finished before your workout was? Man I was spent after 6 sets of rows! Thought I could deadlift same as always, HA! Not a chance I was done! Good workout any way I'll probably try it again in a few weeks! ;D
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Post by RUBICON19 on Mar 29, 2007 20:33:01 GMT -5
You plan to rotate weeks now Joel? P/RR/S??
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Post by mrky03 on Mar 30, 2007 16:38:28 GMT -5
You plan to rotate weeks now Joel? P/RR/S?? Yeah, I'm going to give it another go. I love to train heavy all the time but it doesn't love me back! P/RR/S seems to be much kinder to the old joints!  |
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Post by mrky03 on Mar 30, 2007 16:42:21 GMT -5
seated dumbbell press
85x10
85x8
bent over lateral raise
60x12
60x12
standing lateral raise
40x15
40x15
pushdown
100x10
115x8
dip machine
160x12
160x10
seated single dumbbell extension
75x15
75x13
recumbent bike 16min. level 12 155cal 4.45 distance
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Post by Tim Wescott on Mar 30, 2007 17:24:02 GMT -5
Great training Joel,and yes I know exactly what you mean about being finished,before you`re actually finished!!  |
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Post by RUBICON19 on Apr 1, 2007 10:21:48 GMT -5
You plan to rotate weeks now Joel? P/RR/S?? Yeah, I'm going to give it another go. I love to train heavy all the time but it doesn't love me back! P/RR/S seems to be much kinder to the old joints! Ahhhh. Cool. I am just playing around right now myself, but I may do the same. Just dont know if I could fully step away from good ol Max Ot.. Ever think of this: P/RR/P/S ? |
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Post by mrky03 on Apr 1, 2007 11:21:11 GMT -5
Yeah, I'm going to give it another go. I love to train heavy all the time but it doesn't love me back! P/RR/S seems to be much kinder to the old joints! Ahhhh. Cool. I am just playing around right now myself, but I may do the same. Just dont know if I could fully step away from good ol Max Ot.. Ever think of this: P/RR/P/S ? Sounds doable! One of the problems that I have with P/RR/S is I don't particularly like pre exhaust or starting a workout with isolation exercises. I actually enjoy rep range week it feels good to break up the heavy training occasionally. I'm supposed to do shock week this week I'll see what I can come up with! |
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Post by RUBICON19 on Apr 1, 2007 11:33:54 GMT -5
I got your answer... REST PAUSE! I ahve many clients doing RP on Shock week and it works out GREAT!!! Mainly on Hammer strength or Flite equip..
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Post by mrky03 on Apr 2, 2007 17:01:38 GMT -5
I got your answer... REST PAUSE! I ahve many clients doing RP on Shock week and it works out GREAT!!! Mainly on Hammer strength or Flite equip.. Sounds good! Now why didn't I think of that? ;D |
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Post by mrky03 on Apr 2, 2007 17:12:37 GMT -5
Shock leg day!
Smith maching squats rep and a half style
275x9
295x8
The bar is counter balanced but its easier to keep track of the weight if I pretend that its not! Besides after the 5'th rep it felt like it was!
Nautilus leverage leg press super setted with leg extensions
580x9/150x8
580x10/135x8
Man its been a while this hurt!
hack squats drop set
8plates x 8 drp. 6plates x 4 drp. 4plates x 4
uhh! I went rock bottom on these as well as the Smith squats.
lying leg curls rep and a half style
90x8
75x9
seated leg curl super setted with stiff leg deads
130x10/225x10
130x8/225x10
Man I am toasted! The only consolation I have is my training partner was worse off than I was! Totally new experience for him!
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Post by Tim Wescott on Apr 2, 2007 17:17:16 GMT -5
I bet your training partner won`t be up for a jog tomorrow!! ;D
Great workout buddy!!
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Post by mrky03 on Apr 2, 2007 17:41:06 GMT -5
I bet your training partner won`t be up for a jog tomorrow!! ;D Great workout buddy!! Thanks Tim! Yeah he said it took him most of last week to get recovered from leg day! I just told him its not going to get any easier! ;D |
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Post by RUBICON19 on Apr 2, 2007 19:20:10 GMT -5
I got your answer... REST PAUSE! I ahve many clients doing RP on Shock week and it works out GREAT!!! Mainly on Hammer strength or Flite equip.. Sounds good! Now why didn't I think of that? ;D |
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Post by masterschamp on Apr 2, 2007 19:54:53 GMT -5
Shock leg day! Smith maching squats rep and a half style 275x9 295x8 The bar is counter balanced but its easier to keep track of the weight if I pretend that its not! Besides after the 5'th rep it felt like it was! Nautilus leverage leg press super setted with leg extensions 580x9/150x8 580x10/135x8 Man its been a while this hurt! hack squats drop set 8plates x 8 drp. 6plates x 4 drp. 4plates x 4 uhh! I went rock bottom on these as well as the Smith squats. lying leg curls rep and a half style 90x8 75x9 seated leg curl super setted with stiff leg deads 130x10/225x10 130x8/225x10 Man I am toasted! The only consolation I have is my training partner was worse off than I was! Totally new experience for him! Awesome, Joel....just awesome!!! Keith |
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Post by Intensity on Apr 3, 2007 13:20:55 GMT -5
It looks painful… I LOVE IT! Oh and I agree: REST-PAUSE, REST-PAUSE, REST-PAUSE!!!  Keep going Joel! |
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Post by RUBICON19 on Apr 3, 2007 13:24:13 GMT -5
Mo needs a shirt that reads:
BODY BUILT BY REST PAUSE!
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Post by gti steve on Apr 3, 2007 13:24:19 GMT -5
8 plates on hacks??? wowzers
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Post by Intensity on Apr 3, 2007 14:04:16 GMT -5
Mo needs a shirt that reads: BODY BUILT BY REST PAUSE! … and an off-season one saying "body built by Oreo's" ;D |
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Post by mrky03 on Apr 3, 2007 17:13:47 GMT -5
Chest and biceps
incline press rep and a half style
225x7
225x5+1 forced rep
flat dumbbell bench press supersetted with flys
100x8/50x10
90x8/50x10
My chest was on fire after these sets! I was making some noise gettin it done!
HS decline press drop set
240x8 drop 190x3 drop 140x3
I really like this machine and I'm not big on machines as a rule.
HS curl machine rep and a half style
80x7
incline dumbbell curl supersetted with standing alt. dumbbell curl
40x10/40x10
cable curl drop set style
70x8 drop 60x3 drop 50x3
wrist curls
95x12
115x8
95x10
Tread mill 22min. 3.5 mph level 10 incline
Maximum swole! ;D
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Post by Tim Wescott on Apr 3, 2007 18:21:51 GMT -5
You`re getting medieval Joel..................geat workout.
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