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Post by mrky03 on Apr 3, 2007 19:17:35 GMT -5
You`re getting medieval Joel..................geat workout. Thank you Tim! I've got you for inspiration! ;D
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Post by youngblood on Apr 3, 2007 19:30:13 GMT -5
Shock leg day! 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. Please tell me that was 8 plates TOTAL?!?! Not per side! My ego just got body-checked!!! #bflushsmiley5qk# Great looking workouts too! If you want some tips about Shock day, or other techniques besides Pre-exhaust, let me know or look at my journal (which I've seen you post in from time to time). I just have two words: Giant Sets!!!! Keep up the great work Mrky!!!
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Post by mrky03 on Apr 3, 2007 19:35:32 GMT -5
Shock leg day! 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. Please tell me that was 8 plates TOTAL?!?! Not per side! My ego just got body-checked!!! #bflushsmiley5qk# Great looking workouts too! If you want some tips about Shock day, or other techniques besides Pre-exhaust, let me know or look at my journal (which I've seen you post in from time to time). I just have two words: Giant Sets!!!! Keep up the great work Mrky!!! Thanks YB! Yes it was 8 plates total! I've been considering trying some giant sets, I'll have to build up to them!
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Post by mrky03 on Apr 5, 2007 11:37:04 GMT -5
Shock back day
chins one and one half rep style bdwt.x 9 bdwt.x 6 Wow these are deceivingly difficult!
rope stiff arm pulldowns supersetted with HS high row 85x8/230x7 70x8/230x7 This was the first time that I have used the HS high row. It felt pretty good. Man my lats were feeling it at this point!
bent over rows supersetted with reverse grip bent rows 225x8/225x6 DAMN! 225x8/135x8
I was going to do dead lifts but I felt a twinge in my lower back on my warmup sets and thought I'd play it safe. I need to go get an adjustment anyway, lower back has been stiff every morning when I get up.
Lats were pumped up though, big time! ;D
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Post by Rich on Apr 5, 2007 11:43:48 GMT -5
Nice job with the bent rows!!! Holy Sheet!
I like the HS machines too. Sometimes I train at a gym that has them. Unlike most machines, they feel right, even though the ROM is machine-limited.
Smart move laying off the deads! When the back signals you like that, stop or it's game over. I know this all too well.
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Post by mrky03 on Apr 5, 2007 11:46:12 GMT -5
Nice job with the bent rows!!! Holy Sheet! I like the HS machines too. Sometimes I train at a gym that has them. Unlike most machines, they feel right, even thow the ROM is machine-limited. Smart move laying off the deads! When the back signals you like that, stop or it's game over. I know this all too well. Thanks Rich. I've been struggling with deads for a few months now. I haven't been able to hit the numbers that I should be.
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Post by Tim Wescott on Apr 5, 2007 14:03:36 GMT -5
Great training Joel..I`ll bet those chins were a bit*h!!
I`ll have to try them that way sometime......haven`t done any at all in a long time.
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Post by gti steve on Apr 5, 2007 14:04:55 GMT -5
Awesome!
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Post by TNA on Apr 5, 2007 18:49:27 GMT -5
Chalk up another nice one Joel!!
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Post by mrky03 on Apr 6, 2007 19:56:44 GMT -5
Great training Joel..I`ll bet those chins were a bit*h!! I`ll have to try them that way sometime......haven`t done any at all in a long time. Thanks Tim! I borrowed this particular back workout from Kyle, who as we all know is a training masochist!
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Post by mrky03 on Apr 6, 2007 20:08:58 GMT -5
Shoulders, triceps, calves and abs
HS shoulder press one and a half rep style 180x8 180x6
seated lateral raise supersetted with dumbell upright rows 30x10/55x7 30x10/50x7
bent over laterals 55x10 drop 50x4 drop 45x4
dumbbell shrug 130x12 150x12 150x6 one and a half rep style
tricep pressdown supersetted with close grip bench on Smith machine 100x8/185x8 100x10/185x7
single dumbbell tricep extension 70x10 drop 65x4 drop 55x4
standing calf raise 210x10 with 4 sec. pause at bottom 210x10
seated calf raise 135x12 135x12
incline crunches 20 reps vertical leg raise 20 reps hyper extensions 20 reps holding a 25 lb. plate
I did these last three exercises with no rest for two sets. I walked with my wife for 45 min. this morning at good pace. She started dieting 2 weeks ago and is doing real well! I'm proud of her!
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Post by Tim Wescott on Apr 6, 2007 20:13:25 GMT -5
Nice workout Joel,and congrats to your wife,I wish my wife were more active. She`s a junk food junkie but somehow manages not to ballon up in weight...........but "Father Time" is approaching quickly!!
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Post by masterschamp on Apr 9, 2007 8:57:18 GMT -5
Great workouts, Joel....tell your wife "way to go" from me. Keep her focused on what she needs to do.
Keith
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Post by chanman83 on Apr 9, 2007 11:00:45 GMT -5
Joel your workouts are BAD ASS!! I love reading them.
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Post by mrky03 on Apr 9, 2007 17:03:22 GMT -5
Great workouts, Joel....tell your wife "way to go" from me. Keep her focused on what she needs to do. Keith Thanks Keith, she's a sweetheart! My wife (Tina) played college basketball ( she's taller than me!) and has always been athletic, still plays softball and volleyball. I'm going to try help keep her motivated to reach her goals!
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Post by mrky03 on Apr 9, 2007 17:04:22 GMT -5
Joel your workouts are BAD ASS!! I love reading them. Thanks Andrew! I get a lot of inspiration from your journal!
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Post by mrky03 on Apr 9, 2007 17:09:01 GMT -5
Power week
squats 405x6 415x5 415x4
nautilus leverage leg press 850x6 850x6
barbell lunges 185x6 185x4
stiff leg deadlift 315x6 325x6
lying leg curl 105x5 105x5
Man I feel like I've been beaten with a meat hammer after this one! Legs are still shaking as I sit here and type! I feel the heavy weights deep down in the muscle more than any other week. Each week in P/RR/S definitely has its own distinct feeling!
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Post by TNA on Apr 9, 2007 17:13:15 GMT -5
Nice going Joel! Great job as always brother!!! #arockon6ha#
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Post by Tim Wescott on Apr 9, 2007 18:05:22 GMT -5
Insane numbers all around Joel........way to go !! #bowdown3ht# #highfive5wp#
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Post by RUBICON19 on Apr 10, 2007 12:34:31 GMT -5
Here go the big squats again!!! Now I have to work hard. JOEL!!!
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