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Post by mrky03 on Apr 10, 2007 16:50:09 GMT -5
Here go the big squats again!!! Now I have to work hard. JOEL!!! I feeling the soreness creeping in today! ;D
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Post by mrky03 on Apr 10, 2007 16:57:07 GMT -5
bench press 401 tempo 275x6 275x5 295x3
incline barbell press 265x4 255x5
dips 45x5 45x5
barbell curls 145x6 145x6
alt. dumbbell curl 70x5 70x5
alt. hammer curl 70x5 70x4
wrist curl 95x10 95x10
Wow those slow negatives make a difference. Felt pretty good today, I've decided to quit obsessing over the poundages so much and make sure I FOLLOW P/RR/S TO A TEE each week to derive maximum benefit from the program as it is intended!
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Post by TNA on Apr 10, 2007 18:05:05 GMT -5
Sick workout Joel! Nice going brother!!!!
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Post by Tim Wescott on Apr 10, 2007 18:08:22 GMT -5
Great workout Joel,forget the numbers,and just be intense!!
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Post by mrky03 on Apr 12, 2007 18:48:04 GMT -5
POWER BACK DAY!!!!!
deads 445x6 455x5
bent over rows 315x6 315x5
neutral grip chins 40x5 40x4 dropped wt. did one more!
seated cable row (v bar attachment) 260x6 260x5
barbell shrugs 405x7 405x6
cable crunch 100x15 115x12
lying leg raise 30x10 30x10
Deadlifts felt great today! Best heavy back day I've had in a while! ;D
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Post by Tim Wescott on Apr 12, 2007 18:55:12 GMT -5
All I can say is GEEZUS !!!!
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Post by mrky03 on Apr 12, 2007 18:58:50 GMT -5
All I can say is GEEZUS !!!! Why, thank you Tim!
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Post by RUBICON19 on Apr 12, 2007 21:24:22 GMT -5
GREAT deads Joel
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Post by masterschamp on Apr 13, 2007 9:39:14 GMT -5
bench press 401 tempo 275x6 275x5 295x3 incline barbell press 265x4 255x5 dips 45x5 45x5 barbell curls 145x6 145x6 alt. dumbbell curl 70x5 70x5 alt. hammer curl 70x5 70x4 wrist curl 95x10 95x10 Wow those slow negatives make a difference. Felt pretty good today, I've decided to quit obsessing over the poundages so much and make sure I FOLLOW P/RR/S TO A TEE each week to derive maximum benefit from the program as it is intended! Joel, You'll find that after a cycle or two...your weights will climb and soon you'll be using heavy weights for more reps than you thought possible. Keith
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Post by mrky03 on Apr 13, 2007 17:05:13 GMT -5
Sounds good to me, Keith!
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Post by mrky03 on Apr 13, 2007 17:12:15 GMT -5
seated military press 195x6 195x5 185x5
lateral raise 60x6 60x6
seated bent laterals 65x6 65x6
close grip bench press on smith machine 180x6 200x6 200x6
lying extensions 110x8 110x7
rope press downs 70x6 60x6 plus X reps
20 min. on crossramp elipical machine 230 cal.
Good workout today, awesome pump in the triceps. I really like those close grip bench presses on the smith machine. Its angled so it kinda feels like a pressdown.
Overall a good power week. Next week rep range!
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Post by RUBICON19 on Apr 16, 2007 12:26:19 GMT -5
I love doing CG's on the smith. Feels great in the tri huh?
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Post by mrky03 on Apr 16, 2007 16:58:32 GMT -5
I love doing CG's on the smith. Feels great in the tri huh? Yeah, they really do feel better than the free weight version.
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Post by mrky03 on Apr 16, 2007 17:05:32 GMT -5
Squats 365x10 365x9 My lower back felt tight after the second set so I moved on to hack squats
hack squat 8 plates + two dimes x 10, 9 8 plates x 9
leg extensions 135x13 135x12 My thighs were on fire! #flamingsmiley3zp#
seated leg curl 130x9 130x9
good mornings on hack squat 90x12 140x15 These are awesome!
standing leg curl 40x15 40x15 each leg
My lower back feels tight in the lower left side. Time for an adjustment! Major pump today, my training partner keep giving me dirty looks when I kept telling him we what we were going to do next! ;D
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Post by Tim Wescott on Apr 16, 2007 17:08:06 GMT -5
Damned impressive Joel..........I hope the back is OK.
How do you do good mornings on a hack squat machine? #smileydunno9gx#
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Post by mrky03 on Apr 16, 2007 17:29:33 GMT -5
A friend of mine showed me how to do them, he said it's a Charles Glass invention!
You face the hack squat machine with your feet near the bottom of the platform, shoulders under the pads, then just extend your hips back keeping your lower back flat. It really mimics doing stiff leg or Romanian deadlifts. They give you a tremendous stretch in the hamstrings with little or no strain in the lower back.
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Post by Intensity on Apr 17, 2007 14:21:19 GMT -5
295 for 3 reps… while on a 4-0-1 tempo… so I agree with the words Tim used: Geeeezus! Congrats Joel! Remind me, what is your contest schedule…
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Post by Intensity on Apr 17, 2007 14:22:09 GMT -5
I love doing CG's on the smith. Feels great in the tri huh? Guys, try it with a REVERSE grip… I call this suffering move The Mo's presses
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Post by mrky03 on Apr 17, 2007 17:17:37 GMT -5
295 for 3 reps… while on a 4-0-1 tempo… so I agree with the words Tim used: Geeeezus! Congrats Joel! Remind me, what is your contest schedule… Hi Mo! I'm planning on competing on November 9'th at the first annual Kentucky Muscle Championships. A friend of mine is the promotor and its going to be a pretty big show open to anyone. Its being held in conjunction with a women's pro figure competition that is an Olympia qualifier. It will take place over two days. I haven't decided on anything else yet but I would like to go ahead and compete in something fairly close to this date.
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Post by mrky03 on Apr 17, 2007 17:19:14 GMT -5
I love doing CG's on the smith. Feels great in the tri huh? Guys, try it with a REVERSE grip… I call this suffering move The Mo's presses I've never tried those! I'll have to give em a go sometime!
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