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Post by chanman83 on Apr 24, 2007 10:01:10 GMT -5
WOAH!!! now if that's not motivation to rock legs like you mean it.. I don't know what is! #arockon6ha#
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Post by mrky03 on Apr 24, 2007 16:41:07 GMT -5
Thanks guys, I'd have more trouble doing it if I didn't have you guys to motivate me with your intense training!
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Post by mrky03 on Apr 24, 2007 16:47:41 GMT -5
Shock chest
incline press 1.5 rep style 225x7 225x4
dumbbell flys supersetted with HS super incline press 65x10/140x8 65x10/140x6 (had to rest pause the last 2 reps)
Flex bench press machine 195x9 drop 175x3 drop 155x4
preacher curls supersetted with standing reverse curls 90x10/90x8
incline curls supersetted with standing hammer curls 40x8/40x8
cable curls 75x8 drop 55x3 drop 40x3
wrist curls 95x15 95x12
Maximum pumpitude today! ;D
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Post by Tim Wescott on Apr 25, 2007 12:58:38 GMT -5
Nice one Joel,that 1.5 rep style is a real killer!!
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Post by RUBICON19 on Apr 25, 2007 13:12:57 GMT -5
Thats some good weight for 1.5 on inclines
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Post by masterschamp on Apr 25, 2007 13:16:16 GMT -5
Joel,
Workouts look great.......I'm telling you....stick with it, and you'll love training P/RR/S style.
Keith
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Post by Intensity on Apr 25, 2007 14:19:09 GMT -5
I love 1,5 rep style for chest! In fact I'm use to work with a 1,33 rep style… but we wont argue for 0,17 rep hen? Good job Joel!
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Post by mrky03 on Apr 26, 2007 20:04:55 GMT -5
Shock back and traps
stiff arm pulldowns//pulldowns on dual overhead pulleys 35x10//200x10 35x9//180x9
I did the stiff arm pulldowns on the dual pulleys also, you can pull the handles down by your sides and get a great contraction! The cool thing about doing pulldowns on them is you can rotate your hands at different points in the movement. I start at the top with my hands facing forward and rotate to a curl grip at the bottom.
seated cable row//dumbbell pullover 240x10//75x10 220x10//75x10
T-bar row 3 plates x 10 rp 3 rp 3 3 plates x 8 rp 2 rp 2
deads 365x10 365x9 Its amazing how hard these are at the end of a back workout!
behind back upright rows (Haney style) 135x10 135x8 135x6 Did these with very little rest between sets.
incline crunches//vertical leg raise//hyper extension I did three tri sets of these 15-20 reps per set.
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Post by RUBICON19 on Apr 26, 2007 20:09:18 GMT -5
Deads are brutal after a back workout. Especialy one like that
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Post by mrky03 on Apr 27, 2007 17:43:44 GMT -5
Shock delts and triceps
seated lateral raises//smith machine pbn 40x10//2plates x 10 40x8//2plates x 9
bent over laterals//face pulls 50x10//70x10 50x8//70x8
Arnold presses 70x10 drop 60x2 drop 50x3
V-bar press downs//smith machine cg bench press 100x10//140x10 100x9//140x8
overhead rope extensions 50x10 drop 35x3 drop 25x3
treadmill 20min. level 12 hill profile 280 cal.
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Post by Tim Wescott on Apr 27, 2007 18:04:41 GMT -5
Another good one brother! #arockon6ha#
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Post by mrky03 on Apr 28, 2007 8:35:32 GMT -5
Thanks Tim! I was looking in the mirror this morning and low and behold I think my hamstrings are showing improvement! #woot4ho#
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Post by RUBICON19 on Apr 29, 2007 16:06:05 GMT -5
Thanks Tim! I was looking in the mirror this morning and low and behold I think my hamstrings are showing improvement! #woot4ho# NICE!!
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Post by Hoopie on Apr 29, 2007 23:49:29 GMT -5
Joel absolutely intense w/o's! Like those 1.5 reppers myself. Always the best from you day in and day out Joel! AWESOME
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Post by Tim Wescott on Apr 30, 2007 16:08:28 GMT -5
Looking good Joel !
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Post by mrky03 on Apr 30, 2007 17:00:23 GMT -5
Hybrid week
squats 135x12 225x8 315x6 365x2 405x6 405x6 405x4 (dumped the bar on the 5th rep!)
hack squats 6 plates x 11 (non lock) 6 plates x 10 (locked out on these) 6 plates x 10 (rest paused on the last 3 reps)
leg extensions 165x10 drop 135x3 drop 105x3
lying leg curls 120x6 120x4
seated leg curls//good mornings on hack squat 150x10//4plates x 12 150x9//4plates x 12 Very little rest between supersets.
Man I could barely walk after this one!
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Post by TNA on Apr 30, 2007 17:55:12 GMT -5
Sweet workout Joel!!! #woohoo8ad#
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Post by RUBICON19 on Apr 30, 2007 20:58:06 GMT -5
BRUTAL!!!!!!!!!!
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Post by youngblood on Apr 30, 2007 21:06:07 GMT -5
Hybrid week good mornings on hack squat Great looking workouts, I'm envious of your squatting/deadlifting abilities! 365/10? I think the most I ever got was 8....and that nearly killed me. What is hybrid week? :-\ And how exactly do you perform GM's on a hack squat machine? You've got my interest piqued!
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Post by blade on May 1, 2007 4:51:20 GMT -5
Hybrid week squats 135x12 225x8 315x6 365x2 405x6 405x6 405x4 (dumped the bar on the 5th rep!) hack squats 6 plates x 11 (non lock) 6 plates x 10 (locked out on these) 6 plates x 10 (rest paused on the last 3 reps) leg extensions 165x10 drop 135x3 drop 105x3 lying leg curls 120x6 120x4 seated leg curls//good mornings on hack squat 150x10//4plates x 12 150x9//4plates x 12 Very little rest between supersets. Man I could barely walk after this one! And you say I'm raising th bar??? You're insane dude. Nice job!
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