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Post by masterschamp on May 1, 2007 9:06:41 GMT -5
Man I could barely walk after this one!
That's the whole point....great job, Joel
Keith
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Post by mrky03 on May 1, 2007 19:09:55 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! I picked up the hybrid week from Kyle, aka Boss Hoss. Its just a week where you do some power sets, rep range and shock training within the same workout. Usually done on the last week of a training cycle. Since I'm going to take next week off I thought it would be a good time to try it. Good mornings on the hack squat are done facing the machine with your feet at the bottom of the platform, then simply bend at the hip and let your butt travel back keeping your lower back flat. Its basically the same form you would use for stiff leg deadlifts. I learned them from a guy at my gym recently who said it was one of Charles Glass's exercises that he had some of his trainees doing. I've found them to be very effective!
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Post by mrky03 on May 1, 2007 19:22:32 GMT -5
Still tired today from yesterdays leg workout, but I got a good pump anyway!
bench press 295x4 285x4 275x4 My strength is still down somewhat on flat bench but I'm doing them with pretty slow negatives.
incline dumbbell 100x10 100x8 85x10
cable crossover//dips 35x12//bdwt. x 8 30x10//bdwt x 6 Did these with very little rest between sets.
barbell curls 145x6 135x5
incline dumbbell curls 40x12 40x10 These burn like nothing else I know!
HS curl machine 85x8 drop 75x2 drop 65x3 Ahhhhh! burning like fire!
wrist curls 95x16 95x15
reverse wrist curl 65x12
Gotta good pump today, my head wasn't really into it for some reason. Gonna take next week off. Bodyweight is hanging around 210, which puts me way ahead of last summer at this time I was pretty chubby at about 220 something!
Six months till my contest!
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Post by RUBICON19 on May 1, 2007 20:39:53 GMT -5
BEAST!
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Post by Intensity on May 2, 2007 8:44:43 GMT -5
This legs day is exactly my kind of training! Superbe Joel! Randy, dont you think this Hybrid week looks like a RAMO Training? Power sets mixed with intensification technics... 6 months out to victory!!!! It's coming Joel!!
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Post by chanman83 on May 2, 2007 9:56:20 GMT -5
If those #s are you being tired.. I'm afraid to see it when your charged up! GREAT #s Joel!
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Post by Hoopie on May 2, 2007 22:43:33 GMT -5
Awesome w/o Joel. I like the looks of the hybrid w/o. Am considering adding it in as a 4th week and do a 4 week rotation instead of 3 week...You 've given me a great idea there...
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Post by mrky03 on May 3, 2007 19:10:22 GMT -5
Awesome w/o Joel. I like the looks of the hybrid w/o. Am considering adding it in as a 4th week and do a 4 week rotation instead of 3 week...You 've given me a great idea there... Yeah Hoops, I'm liking it this week. My legs are still sore!
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Post by mrky03 on May 3, 2007 19:17:57 GMT -5
Back and traps
deads 225x8 315x5 365x3 405x2 455x5 455x3
shrugs 405x12 rp 3 rp 3
seated cable row 240x15 240x12 220x12
stiff arm pulldown//pulldowns (both done on dual pulleys) 70x9//160x9 70x9//160x8
I was in a hurry today but I got in a good one anyway. Deadlifts were down a little, I think its because I've lost a little weight that usually affects the big lifts somewhat.
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Post by Tim Wescott on May 3, 2007 19:22:13 GMT -5
I wish I could get my deadlift down that low!! #smileyspittngwater0lj#
Great workout Joel.
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Post by youngblood on May 3, 2007 19:32:22 GMT -5
I wish I could get my deadlift down that low!! #smileyspittngwater0lj# I second that! #baaa5qu#
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Post by mrky03 on May 3, 2007 19:37:24 GMT -5
I wish I could get my deadlift down that low!! #smileyspittngwater0lj# Great workout Joel. Thanks guys! Last year when I was "FAT" I got 490 for a set of 5, so I guess I'm just comparing myself to that.
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Post by mrky03 on May 4, 2007 19:58:08 GMT -5
Standing military press 185x4 175x4 165x6 Its been a while since I've done these. Kinda felt out of my groove until the third set.
lateral raise 45x15 45x12 45x10
lateral raise ( lying face down on an incline bench ) 25x12 25x12 25x12 Ouch!
close grip bench press on smith machine 225x10 245x8 245x8 This has become one of my favorites!
single dumbbell extension, seated 75x15 75x12
underhand pressdowns//overhand pressdowns 50x12//85x9 50x10//85x8
standing calf raise 300x12 300x11 300x10
seated calf raise 295x12 295x12 295x11
cable crunch//vertical leg raise 100x15//bdwt. x 15 100x12//bdwt. x 12 85x12//bdwt. x 12
twenty min. treadmill, hill profile 250cal. 10 min. nautilus treadclimer
I'm going to take a recovery week next week. Time to recharge the recovery system!
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Post by RUBICON19 on May 4, 2007 20:13:25 GMT -5
I gotta get back to doing deads. Its been at least 5 weeks. Nice #'s Joel.
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Post by mrky03 on May 8, 2007 19:23:01 GMT -5
Well I'm in the middle of my week off. I can't wait to get back in the gym so I can get some rest! lol These scheduled weeks off give me the chance to get caught up on things around the house that I tend to let go when I'm busy training.
On a side note I've noticed that I've became leaner than usual since I've been back on P/RR/S. Body weight is down to around 206lbs. Which puts me at about 10lbs. over my contest weight! I noticed back in January that my body fat was staying low but I really didn't attribute it to this workout. But hey I'm not complaining! I'm not even doing cardio but about once a week. Does this mean I can eat more? Hummmm........
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Post by Tim Wescott on May 8, 2007 19:46:50 GMT -5
Sounds like you`re doing great Joel!! I know what you mean about layoffs,they usually entail yardwork,home repairs,errands,etc.,training hard is much easier and more fun!!
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Post by RUBICON19 on May 8, 2007 21:23:44 GMT -5
You should have some Oreo's.. See the new Strawberry milk oreo's? ;D
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Post by mrky03 on May 9, 2007 14:02:21 GMT -5
Sounds like you`re doing great Joel!! I know what you mean about layoffs,they usually entail yardwork,home repairs,errands,etc.,training hard is much easier and more fun!! Thats exactly right! Yesterday I had to do some minor roof repair today its back to yard work which is in full swing in my part of the country. Can't wait to get back in the gym! These scheduled breaks do help me though, its always better for me to take off before my body forces me to due to over training or injury. My next training cycle will last ten weeks. The first week will be an acclimation week, rep range not necessarily to failure. Then I'll do 3, 3 week cycles of P/RR/S. I may include some DC stretches and more rest pause this time. Time to intensify!
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Post by mrky03 on May 9, 2007 14:08:50 GMT -5
You should have some Oreo's.. See the new Strawberry milk oreo's? ;D Sounds yummy! I did have some Muscle Milk today! Speaking of nutrition, I've been thinking of changing my nutrition strategy as far as pre and post workout. I'm thinking of just doing it "old school" and just make sure I'm taking in a balanced meal every three hrs. Maybe use a protein shake with a casein protein in it for a meal replacement. Of course I'll still use creatine. Maybe add some dessicated liver with each meal to increase quality protein.
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Post by Tim Wescott on May 11, 2007 12:58:54 GMT -5
No Oreos?
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