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Post by mrky03 on May 29, 2007 16:33:43 GMT -5
Squats 135x12 225x10 315x6 365x2 385x8 385x7 365x6
hacks 8plates x10 8plates x10 6plates and a quarter x 10
walking lunges 35lb dumbells x 10 each leg 35lb dumbells x 10 each leg
lying leg curl 105x8 90x9
seated leg curl 130x10 100x12
good mornings on hack squat 90x16 90x15
Heck of a leg day. I trained early this morning, allergys killing me breathing was an issue today. Went to the doc this afternoon, she fixed me up with some drugs that are supposed to alleviate this thing, including a steroid! LOL Anyway I kicked my training partners butt which is always my goal! He was following me on the walking lunges and I think he about lost his cookies!
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Post by gti steve on May 29, 2007 16:35:25 GMT -5
heck of a leg day is an understatement.
CRUSHING THOSE NUMBERS!
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Post by Rich on May 29, 2007 16:46:07 GMT -5
heck of a leg day is an understatement. CRUSHING THOSE NUMBERS! AGREE!!!! HOLY Squats!!!!!
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Post by TNA on May 29, 2007 19:44:35 GMT -5
Great job Joel! Sick leg day brother....just sick!!! #arockon6ha#
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Post by RUBICON19 on May 29, 2007 21:22:31 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. Get oudaheahhh.. You didnt know that!
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Post by Hoopie on May 29, 2007 22:04:15 GMT -5
Squats 135x12 225x10 315x6 365x2 385x8 385x7 365x6 hacks 8plates x10 8plates x10 6plates and a quarter x 10 walking lunges 35lb dumbells x 10 each leg 35lb dumbells x 10 each leg lying leg curl 105x8 90x9 seated leg curl 130x10 100x12 good mornings on hack squat 90x16 90x15 Heck of a leg day. I trained early this morning, allergys killing me breathing was an issue today. Went to the doc this afternoon, she fixed me up with some drugs that are supposed to alleviate this thing, including a steroid! LOL Anyway I kicked my training partners butt which is always my goal! He was following me on the walking lunges and I think he about lost his cookies! Joels going to be doing the Hoopie Duch Walk again i see! Sweet/insane leg day buddy!!!
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Post by blade on May 30, 2007 11:38:54 GMT -5
great workout. sucks about the allergy thing. still strong as f*ck though
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Post by chanman83 on May 30, 2007 13:04:06 GMT -5
YES, I can't wait for Power legs tomorrow. After reading your thread I'm PUMPED!
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Post by RUBICON19 on May 30, 2007 13:38:44 GMT -5
I get major allergies. They SUCK!!
Great leg workout anyway
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Post by mrky03 on May 30, 2007 19:21:29 GMT -5
Thanks everyone for checking in on my journal! I'm feeling better today, the drugs are kicking in! Five months till the Kentucky Muscle Extravaganza! This should be a great show! The promotor is an old friend of mine and is really making himself known nationally. There's a IFBB pro figure contest being held in conjunction with the show which will take place over Nov. 9-10. www.kentuckymuscle.com
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Post by Tim Wescott on May 30, 2007 20:28:47 GMT -5
5 months......you`re gonna` kick ass wioth that kind of time to get ready!! #arockon6ha#
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Post by masterschamp on May 31, 2007 9:07:49 GMT -5
Joel....in 5 months time you should be scary!!!
Keith
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Post by Intensity on May 31, 2007 11:28:29 GMT -5
Seriously, I cant wait until you step on stage Joel... your physique is truly inspiring and I'm anxious to see the damages you'll do this year!
Are you still relatively strict in your diet?
Keep going!
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Post by mrky03 on May 31, 2007 17:53:21 GMT -5
Thank you guys! Yes, I am strict on my diet, in fact I'm about 8lbs. over my usual contest weight right now. Its really been strange this year I'm not really struggling to stay cut. Usually when I'm at the body fat that I'm at right now its with some serious sacrifice! I'll try to post some pics soon so you guys can give me an honest critique. My game plan has been to stay lean this year and not have to kill myself dieting to get into contest shape. We'll see how it works out.
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Post by mrky03 on May 31, 2007 18:00:18 GMT -5
chins 30lbs x 10 30 x 10 30x7
T-bar rows 3 plates x 12 4 plates x 10 3 plates x 12
HS reverse grip row 180x13 140x16
rack deads 405x10 405x10
shrugs 405x10 405x9
standing calf raise 300x11 270x11 240x10
seated calf raise 3plates x 12 3plates x 12 3plates x 11
Good workout today I really liked the reverse grip HS row, great contraction. Rack deads were tough on the first set, I kinda got into my groove and equaled my reps on the second set.
So far I've got to give P/RR/S a big thumbs up! I think its played a roll in my current condition for sure. Plus I'm vertually injury free!
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Post by mrky03 on Jun 1, 2007 16:18:00 GMT -5
barbell curls super setted with close grip bench press on smith 145x9/245x9 145x8/245x6
incline dumbell curl super setted with lying extensions 40x10/90x12 40x9/90x11
Flex curl machine super setted with Flex tricep machine 80x15/80x15 80x10 rp 3/70x15
wrist curls super setted with reverse curls 105x12/70x12 105x10/70x12
What a pump! My arms felt like balloons!
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Post by Rich on Jun 1, 2007 17:42:26 GMT -5
Nice! Those biceps/triceps supersets always give max pump!
I'm also pretty sure they make you stronger on the supersetted tricep movement. Something about the blood in the biceps that makes it feel like the weight just bounces up when they get compressed!
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Post by mrky03 on Jun 1, 2007 18:12:54 GMT -5
Nice! Those biceps/triceps supersets always give max pump! I'm also pretty sure they make you stronger on the supersetted tricep movement. Something about the blood in the biceps that makes it feel like the weight just bounces up when they get compressed! I think you're right about that, I get the same effect when I do calves before squats.
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Post by mrky03 on Jun 4, 2007 16:23:15 GMT -5
SHOCK WEEK!!!!
I did "add on sets" today, borrowed this from Keiths training.
incline dumbbell press 110x10
incline dumbbell press 100x9 flat dumbbell bench press 80x8
incline dumbbell press 90x8 flat dumbell press 70x8 flat dumbbell fly 40x9
incline dumbell press 70x10 flat dumbbell press 70x6 flat dumbbell fly 40x9 incline dumbell fly 40x8
whew!
machine lateral raise 60x9 machine shoulder press 120x9
machine lateral raise 55x10 machine shoulder press 120x9
bent over lateral raise 55x10 face pulls 60x9
bent over laterals 55x9 face pulls 60x9
HS incline press 190x8 rp 2 rp 2
machine lateral raise 60x10 drop 50x4 drop 40x3 plus X-reps
I got finished with shoulders and I felt that I still had some more left in me so I finished off with the Hammer Strength inclines and machine lateral raises for good measure!
Great workout finished in about 35 minutes!
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Post by Tim Wescott on Jun 4, 2007 16:33:46 GMT -5
Great workout Joel.....I stole borrowed that idea from keith also and so far have only used it on arm day,but I`m gonna` expand on that soon.
Makes it really intense, and quite brutal!
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