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Post by mrky03 on Jun 12, 2007 17:26:50 GMT -5
standing calf raise 300x13 pr 300x10 300x10
seated calf raise 295x12 270x12 270x10
squats 135x10 225x10 315x5 365x4 405x6 405x5 405x4
lunges 185x5 185x5 185x5
leg press 670x8 670x8
lying leg curl 120x6 105x6
seated leg curl 170x6 150x6
stiff leg dead lift 225x8 225x8
Man I am done!
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Post by RUBICON19 on Jun 12, 2007 21:50:39 GMT -5
Great leg workout Joel. Damn good #'s. Bet those lunges were brutal
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Post by mrky03 on Jun 13, 2007 20:50:41 GMT -5
Great leg workout Joel. Damn good #'s. Bet those lunges were brutal Yeah, I'm sore today. Tina and I drove down to Warner Robins Georgia today to see my son. He's in the air force and is getting ready to deploy to Iraq. Please keep him in your prayers! Jesse is in a combat com unit and deploys with the army. He is supposed to be gone until mid or late December. The hotel has free wireless internet so I can keep up with my journal! I'm going to train at the local gym in the morning. I hit the recumbent bike here at the hotel tonight, worked up a good sweat.
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Post by chanman83 on Jun 14, 2007 10:56:30 GMT -5
its great to read a kick ass leg workout BEFORE I do mine tonight!
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Post by Rich on Jun 14, 2007 11:59:12 GMT -5
Great leg workout Joel. Damn good #'s. Bet those lunges were brutal Yeah, I'm sore today. Tina and I drove down to Warner Robins Georgia today to see my son. He's in the air force and is getting ready to deploy to Iraq. Please keep him in your prayers! Jesse is in a combat com unit and deploys with the army. He is supposed to be gone until mid or late December. The hotel has free wireless internet so I can keep up with my journal! I'm going to train at the local gym in the morning. I hit the recumbent bike here at the hotel tonight, worked up a good sweat. Wow Joel. Please give my thanks to your son for his service. He is in my prayers!!! Kick-ass leg workout, btw. Your workouts are an inspiration for sure!
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Post by mrky03 on Jun 15, 2007 10:59:55 GMT -5
Thanks so much for the replys. I don't have much time to post for the next few days.
I worked out at a local gym here in Warner Robins yesterday. I was planning on deadlifting but my legs and lower back were still extremely sore from Tuesday's leg workout! Bent over rows didn't go too well either, but the remainder of the workout was good. I really need to keep my leg and back workouts spaced out as much as possible.
bent over rows 275x6 295x5
pulldowns 230x6 230x5
HS high row 6plates x 6 6plates x 5
seated cable row 230x6 230x6
rack deads 405x6 455x6 455x6
shrugs 455x6 455x6
barbell curls 135x8 145x8
close grip bench on smith 275x6 275x4
incline curl 60x4 50x6
lying extension 110x6 110x6
preacher curl 90x6 90x6
seated dumbell extension 80x8 80x8
wrist curl 115x8 95x8 95x8
reverse curl 90x6 90x6
I just combined my usual friday workout with my back workout today. I didn't know if I would have time to train on Fri. besides they charged 15 bucks to workout!
I'll catch up with you guys later. Had to help Jesse clean out his dorm room until late last night. He leaves early Saturday morning for Fort Dix New Jersey.
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Post by mrky03 on Jun 18, 2007 16:10:04 GMT -5
Rep range chest and shoulders
flat dumbbell bench press 50x10 65x8 75x6 90x3 130x6 120x7 110x7
incline dumbbell press 85x10 75x10 65x12
HS decline press 180x14 180x13
cable lateral raise 25x8 20x9 15x9
smith machine press behind neck 135x6, too heavy at this point! 95x12 95x11
cable bent over laterals 15x15 15x13
Wow maximum pumpitude!
20 min. treadmill 3.5 mph 10 degree incline 265 cal.
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Post by masterschamp on Jun 18, 2007 16:38:38 GMT -5
Your son willl be in my prayers every day, Joel.
Way to get the workouts in while on the road....dedication!
Keith
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Post by mrky03 on Jun 18, 2007 20:28:33 GMT -5
Your son willl be in my prayers every day, Joel. Way to get the workouts in while on the road....dedication! Keith Thanks Keith, I really do appreciate it. I'll worry about that boy until he's back home safe and sound! He's a grown man but he'll always be my boy!
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Post by RUBICON19 on Jun 18, 2007 20:53:11 GMT -5
Hey Joel. We will keep Jesse in our prayers until he is safe at home in December. What a great Christmas gift that will be!!!
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Post by chanman83 on Jun 18, 2007 22:41:26 GMT -5
man your a machine!!!
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Post by Hoopie on Jun 18, 2007 23:16:49 GMT -5
Your son will be in our payers my friend! Being able to get a good workout in still with that on your mind is inspiring Joel!
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Post by mrky03 on Jun 19, 2007 17:53:14 GMT -5
Hey Joel. We will keep Jesse in our prayers until he is safe at home in December. What a great Christmas gift that will be!!! Thanks Randy I really appreciate that! I just talked with him, He's in Fort Dix New Jersey for four weeks to train and they had to jog 2 miles with 80lbs. of body armor on today!
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Post by mrky03 on Jun 19, 2007 17:53:49 GMT -5
Just trying to keep up with you, Andrew!
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Post by mrky03 on Jun 19, 2007 17:54:54 GMT -5
Your son will be in our payers my friend! Being able to get a good workout in still with that on your mind is inspiring Joel! Thanks so much Steve! It means alot to have you and the rest of this forum's support!
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Post by mrky03 on Jun 19, 2007 18:53:22 GMT -5
Free motion calf machine 320x12 320x12 320x11
This is an excellent calf machine the foot pedals are free floating and I paused at the bottom of the movement for several seconds at the end of each set.
seated calf raise 270x12 270x12 270x12
hack squats 380x10 410x9 410x7
squats 315x10 315x8 275x12
leg extensions 165x14 150x12
My thighs were on fire!
lying leg curl 105x9 pr 105x6
standing calf raise 40x12 each leg 35x12 each leg
stiff leg deads 225x12 225x10
Man I was exhausted!
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Post by chanman83 on Jun 19, 2007 20:45:13 GMT -5
your exhausted??? I'm EXHAUSTED just reading and drooling at the #s! your the man Joel!
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Post by RUBICON19 on Jun 19, 2007 21:23:47 GMT -5
Ya had to go and squat 315 x 10 after doing heavy hacks, didnt ya?
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Post by Tim Wescott on Jun 20, 2007 6:47:53 GMT -5
Great workout Joel!!
Just catching up on posting..............I`ve been pretty busy lately but wanted to say that I`ll keep your son in my thoughts and prayers.
What a useless/pointless war,as all of them are.
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Post by mrky03 on Jun 21, 2007 19:16:18 GMT -5
Great workout Joel!! Just catching up on posting..............I`ve been pretty busy lately but wanted to say that I`ll keep your son in my thoughts and prayers. What a useless/pointless war,as all of them are. I understand about being busy! It seems like theirs not enough time in a day to do everything! Thanks for thinking of Jesse, he's a great kid. I just want him back home safe and sound!
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