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Post by mrky03 on May 23, 2007 18:08:40 GMT -5
Joel, Great looking workouts....I include whole eggs in my diet right up to the show. Keith I know, I used to do the same thing years ago and then I got on the egg white thing. Funny thing is I'm eating more fat right now, whole eggs, red meat , cheese and I just keep getting leaner! You were right about the P/RR/S, it is working!!!
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Post by Rich on May 24, 2007 15:45:15 GMT -5
Wow. Great #'s Joel!
Once I feel like I have the time to sit down and digest what's here on the forum on P/RR/S, I will give it a try. That should be end of June. From the little I've read I think I might be tempted to just do P/P/P though! LOL. Looks like all the fun is during that week.
How long have you been doing it?
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Post by RUBICON19 on May 24, 2007 15:50:30 GMT -5
Joel, Great looking workouts....I include whole eggs in my diet right up to the show. Keith I know, I used to do the same thing years ago and then I got on the egg white thing. Funny thing is I'm eating more fat right now, whole eggs, red meat , cheese and I just keep getting leaner! You were right about the P/RR/S, it is working!!! Finally. Another high fat conversion!!
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Post by mrky03 on May 24, 2007 18:07:01 GMT -5
Wow. Great #'s Joel! Once I feel like I have the time to sit down and digest what's here on the forum on P/RR/S, I will give it a try. That should be end of June. From the little I've read I think I might be tempted to just do P/P/P though! LOL. Looks like all the fun is during that week. How long have you been doing it? I initially did a nine week cycle last fall after my contest, my joints got to feeling so good that I decided to so P/P/P for about 8 weeks, then my elbow started hurting again so I decided to go back to P/RR/S and haven't looked back! I feel great , and I think this is just what the doctor ordered as far as off setting the heavy training with lighter yet very intense training. Give it a fair chance, Rich, I think you'll be pleasantly surprised!
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Post by mrky03 on May 24, 2007 18:11:18 GMT -5
I know, I used to do the same thing years ago and then I got on the egg white thing. Funny thing is I'm eating more fat right now, whole eggs, red meat , cheese and I just keep getting leaner! You were right about the P/RR/S, it is working!!! Finally. Another high fat conversion!! Man, my appetite has been insatiable lately and I just keep getting leaner! I've been throwing in some cheat meals and it doesn't seem to matter. This happened the first time I tried P/RR/S. Do you think it could be a hormonal response to this type of training? I hope so!
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Post by mrky03 on May 24, 2007 18:19:04 GMT -5
Power back and traps
deads 455x4 455x4
These felt heavy as hell today, I'm still somewhat fatigued from Tuesday's leg workout though. I should have done better on the first set simply because I was able to duplicate it.
T- bar rows 5plates x 5 (heavy as hell!) 4plates and a 25 x 6, x5
HS wide grip pulldown 3 plates each side x 7, 6, 6
HS seated row 3plates each side x 7, 6 plus X reps
shrugs 405x10 405x8 405x6
I need to gain some weight! I think I'm going to add more protein and fat rather than carbs though. I'm going to eat fat not store it!
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Post by mrky03 on May 26, 2007 9:03:54 GMT -5
Barbell curls 145x6 rest one minute close grip bench press on smith machine 230x6 rest one minute barbell curl 155x6 rest one minute 230x4
incline dumbbell curl 55x6 rest single dumbell extension seated 90x8 rest incline dumbbell curl 55x5 single dumbell extension 100x6
HS curl 115x6 pressdown 100x8 HS curl 115x4 pressdown 100x6
wrist curl 95x15 105x10
reverse wrist curl 65x12 65x10
cable crunches supersetted with vertical leg raise 100x15/bdwt.x15 100x15/bdwt.x15 100x12/bdwt.x12
Elbows feel great!
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Post by Rich on May 26, 2007 9:18:25 GMT -5
Nice one Joel! Especially the BB curls - massive weight!
Glad to hear that the elbows are holding up. Isn't the absence of pain a wonderful thing?
BTW - I only JUST NOW figured out why mrky03 is your username even though your name is Joel. I was reading it as Marky - so I kept thinking that was your name, even though I know it isn't. DOH!!!! Now I get it. ;D
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Post by mrky03 on May 26, 2007 9:22:52 GMT -5
Nice one Joel! Especially the BB curls - massive weight! Glad to hear that the elbows are holding up. Isn't the absence of pain a wonderful thing? BTW - I only JUST NOW figured out why mrky03 is your username even though your name is Joel. I was reading it as Marky - so I kept thinking that was your name, even though I know it isn't. DOH!!!! Now I get it. ;D ;D Pain free is wonderful!
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Post by RUBICON19 on May 26, 2007 9:27:03 GMT -5
Nice one Joel! Especially the BB curls - massive weight! Glad to hear that the elbows are holding up. Isn't the absence of pain a wonderful thing? BTW - I only JUST NOW figured out why mrky03 is your username even though your name is Joel. I was reading it as Marky - so I kept thinking that was your name, even though I know it isn't. DOH!!!! Now I get it. ;D I still dont know why.... Lil help...
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Post by mrky03 on May 26, 2007 9:38:25 GMT -5
Nice one Joel! Especially the BB curls - massive weight! Glad to hear that the elbows are holding up. Isn't the absence of pain a wonderful thing? BTW - I only JUST NOW figured out why mrky03 is your username even though your name is Joel. I was reading it as Marky - so I kept thinking that was your name, even though I know it isn't. DOH!!!! Now I get it. ;D I still dont know why.... Lil help... Wow I just thought it was obvious! (Mr Kentucky 2003)
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Post by RUBICON19 on May 26, 2007 10:08:28 GMT -5
Ahhhhh. I am a little slow!
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Post by TNA on May 26, 2007 17:29:00 GMT -5
Sweet job Joel! Nice going!!
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Post by masterschamp on May 27, 2007 5:03:46 GMT -5
Nice one Joel! Especially the BB curls - massive weight! Glad to hear that the elbows are holding up. Isn't the absence of pain a wonderful thing? BTW - I only JUST NOW figured out why mrky03 is your username even though your name is Joel. I was reading it as Marky - so I kept thinking that was your name, even though I know it isn't. DOH!!!! Now I get it. ;D I still dont know why.... Lil help... First off...I gotta say that you're training has been awsome Joel. You are really gonna shake it up next time you it the stage!! Now...on to Rich and Randy...just two words guys........more carbs!
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Post by mrky03 on May 28, 2007 15:41:52 GMT -5
Flat dumbbell bench press 55x12 65x10 75x6 95x2 120x10 120x8 120x6
incline dumbbell press 95x10 85x7+3 forced reps 75x12
HS decline press 180x15 180x13+2 partial reps
What a pump!
cable side laterals 20x12 27x9 27x8
smith machine press behind neck 135x8+2 forced reps 115x10 95x12
smith machine upright rows 95x15 95x15
face pulls 27x20 27x20
Pumped to the max! Man I start fading fast after those forced reps, I really wasn't planning on doing them but I wanted to stay in my rep range so I just kept going. I've got my old training partner back, so we're really pushing each other! He's stronger than me on most pressing exercises so that pisses me off enough to really push it to the limit!
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Post by Rich on May 28, 2007 16:14:18 GMT -5
GREAT looking workout Joel! Especially the DB presses #arockon6ha# !
It's so much better having a good training partner - it always ups my intensity.
One question though .... behind the neck smith presses? I thought most of us stayed away from that sort of thing these days. I used to do them but stopped because I thought maybe I was pushing my luck.
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Post by TNA on May 28, 2007 18:15:36 GMT -5
Awesome job as usual Joel! Nice going.
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Post by mrky03 on May 28, 2007 20:52:29 GMT -5
GREAT looking workout Joel! Especially the DB presses #arockon6ha# ! It's so much better having a good training partner - it always ups my intensity. One question though .... behind the neck smith presses? I thought most of us stayed away from that sort of thing these days. I used to do them but stopped because I thought maybe I was pushing my luck. I know, I haven't used them in years either. They used to be my favorite shoulder exercise though and I've never had any problem with them, I have very good shoulder flexability and am able to lower the bar down to my traps without any problem. I've seen a lot of guys doing them that have really tight shoulders and can't get their arms pulled back far enough to clear their head without moving their heads forward. I would not recomend anyone doing them unless they have good flexability. Plus on this routine I'll be mixing it up almost every week anyway so I'll be using exercises that I've never used before like one arm dumbell presses! I'm really glad to have "Cory" back to train with me, he's a youngster, only 19 yrs. old! He graduated with my daughter from high school and I trained with him his senior yr. He's really strong and trains hard we kinda feed off each others intensity! Makes me feel young! lol
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Post by mrky03 on May 28, 2007 20:53:19 GMT -5
Awesome job as usual Joel! Nice going. Thanks Terry! I'm loving the P/RR/S!
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Post by Tim Wescott on May 28, 2007 21:14:27 GMT -5
Good stuff Joel....I hasd no clue that mrky03,stood for Mr. Kentucky 2003 either............just kiding bro!! LOL Behind the neck pulldowns or presses never bothered me either.....to avoid problems for those who are so inclined,just bring the bar down to earlobe level and don`t lockout at the top......I have no problem touching traps myself.
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