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Post by mrky03 on May 2, 2007 14:06:07 GMT -5
Good workouts Blade! Turnin up the heat! Can't wait to see the results!
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Post by blade on May 4, 2007 12:23:46 GMT -5
FORGOT MY JOURNAL IN THE CAR SO HERE GOESW FROM MEMORY
REP RANGE LEGS
LEG EXT 200/12 240/12 280/12
SINGLE LEG EXT 140/10 180/10
LEG PRESS SUPERSET TOE PRESS 10 PLATES/8 // 10/15 14 PALTES/8 // 14/10
LAYING LEG CURL 130/15 160/12 190/7
SEATED LEG CURL 200/10 200/10
STIFF LEG DEAD LIFT 240/8 SLOW REPS 240/8 " "
SEATED CALF RAISE 90/15 135/15 180/12 _________________ "Take too many pictures, laugh too much, and love like you've never been hurt because every sixty seconds you spend upset is a minute of happiness you'll never get back. "
Honored Member of Team EPIC NUTRITION
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Post by Tim Wescott on May 4, 2007 17:01:51 GMT -5
Impressive,to say the very least!
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Post by blade on May 7, 2007 11:26:22 GMT -5
HERE'S CATCH UP FROM LAST TOW WORKOUTS
FRIDAY REP RANGE ARMS
BI
BB CURL 95/8 115/7 125/5
ONE ARM DB PREACHER 40/8,8 45/7
EZ CURL 85/10,10
DB HAMMER CURL ALT 50/10 55/10
TRI
SEATED HAMMER STRENGTH DIPS 190/15 270/12 360/6
V BAR PUSH DOWN 160/12 190/12 210/10
REV GRIP SINGLE ARM PUSHDOWN 30/15 40/12
S W O L E
SATURDAY AM Rep Range
SHOULDERS/ TRAPS
SHORT AND SWEET
SHOUDLER PRESS HAMMER MTS INDEPENDENT 110/15 EACH ARM 130/15 150/12
SIDE LATERAL MACHINE 120/12 150/12 170/8 ??
REV PEC DEC 120/12 140/12 160/12
DB SHRUGS 95/15 120/12
BURN OUT SIDE DB LATERALS 30/ FAILURE (19)
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Post by blade on May 7, 2007 19:22:58 GMT -5
WEEK 5 POWER
BACK
WG LAT PULLDOWN 230/6 260/6 290/5
HAMMER STRENGTH LOW ROW 270/8 360/6 410/5
BENT BB ROW OH 225/7 LIGHT 275/6
ONE ARM CABLE SEATED ROW 130/6 140/5
STRONG LIKE BULL
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Post by mrky03 on May 8, 2007 19:15:14 GMT -5
WEEK 5 POWER BACK WG LAT PULLDOWN 230/6 260/6 290/5 HAMMER STRENGTH LOW ROW 270/8 360/6 410/5 BENT BB ROW OH 225/7 LIGHT 275/6 ONE ARM CABLE SEATED ROW 130/6 140/5 STRONG LIKE BULL Yes you are! AWESOME training brother!
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Post by beckie on May 9, 2007 0:57:53 GMT -5
love that leg press-toe press superset,always kills me! Great training too
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Post by masterschamp on May 9, 2007 9:54:20 GMT -5
Great job, Russ....can't wait to see you up on stage, bro.
Keith
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Post by blade on May 9, 2007 11:24:28 GMT -5
I appreciate you all stopping in.
Yes, the leg press / toe press is killer especially when you aren't changing the weight out and have to worry about adjsuting down and not buckling a knee.
Here's my POWER CHEST
BB FLAT PRESS W/ PAUSE AT BOTTOM 290/6 330/6 360/5
DB INCLINE PRESS 90/6 100/6 110/6
DB FLAT FLY 60/6 75/5
HAMMER STRENGTH DECLINE PRESS 270/7 320/6
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Post by mrky03 on May 9, 2007 17:57:08 GMT -5
Dayem!!
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Post by blade on May 10, 2007 11:59:53 GMT -5
I'm getting more focused as I only have about 4 weeks before my pre-contest dieting/ training begins. I have a new intensity in me to make a great appearance in Sept for my first show.
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Post by mrky03 on May 10, 2007 19:59:42 GMT -5
I'm getting more focused as I only have about 4 weeks before my pre-contest dieting/ training begins. I have a new intensity in me to make a great appearance in Sept for my first show. Good to hear Russ! Thats the only way to train for a show, total focus and intensity!
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Post by blade on May 11, 2007 11:16:55 GMT -5
THURSDAY NIGHT POWER LEGS
SINCE I'VE HAD SOME ISSUE WITH MY RIGHT KNEE LATELY I CUT BACK ON EXERCISES BUT ADDED SETS INSTEAD. DIDN'T BOTHER ME THIS SESSION WHICH IS GOOD.
HAMS SQUAT ON PS300 BODYMASTER PLATE LOADED 395/8 PAUSE AT BOTTOM 625/6 735/6 785/6
SINGLE LEG EXT ON HAMMER STRENGTH MTS INDEPENDENT 120/6 140/6 150/6 STACK
QUADS
DEAD LIFTS FROM THE FLOOR 315/6 365/6 405/5 455/2 PR
SINGLE LEG CURL ON HAMMER STRENGTH MTS INDEPENDENT 110/6 130/6 150/6 STACK
OH THE BURN! So I cut one exercise per part BUT I still did about 7 sets to make it short, intense, and effective.
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Post by chanman83 on May 11, 2007 12:50:28 GMT -5
Did you see a doc for that knee bro? I wear knee sleeves now when I got heavy on legs and it's helped out alot. Still yoru a monsta!
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Post by Tim Wescott on May 11, 2007 12:51:54 GMT -5
Awesome training Russ...what show ya` doing bud?
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Post by blade on May 11, 2007 15:14:29 GMT -5
Yes I have a sleeve for the knee now but I need those wraps for power days to make sure it's snug and in place.
Tim, NPC shows Hurricane Bay (Tampa) and Mr Lakeland. Both Florida
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Post by Tim Wescott on May 11, 2007 16:02:34 GMT -5
Yes I have a sleeve for the knee now but I need those wraps for power days to make sure it's snug and in place. Tim, NPC shows Hurricane Bay (Tampa) and Mr Lakeland. Both Florida Yup I`m familiar with those contests since I lived in Port St. Lucie and did quite a few shows down in Fla. Good luck Russ,we`ll be rooting for you. Stay focused!
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Post by mrky03 on May 11, 2007 19:05:04 GMT -5
Awesome workouts Russ. I battled my knee all last year, so I know what you're going though!
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Post by blade on May 13, 2007 12:47:43 GMT -5
FRIDAY AND SATURDAY
FRIDAY POWER ARMS
BB CURLS W/U 115/6 135/5
DB HAMMER CURLS 60/6 80/5
HAMMER STRENGTH PREACHER 110/6 135/4
TRICEPS SEATED HAMMER STRENGTH PUSHDOWN W/U 290/6 380/6
REV GRIP PUSHDOWN 200/10 W*PAUSE 200/9 " "
V-BAR PUSH 200/10 200/10
ONE ARM CABLE PUSHDOWN 90/8 110/6
DECENT WORKOUT. STACK MAXES OUT AT 200 SO I ADDED ANOTHER EXERCISE FOR TRICEPS TO GET ENOUGH STIMULATION.
SATURDAY
TRAPS/SHOULDERS
TRAPS SHRUG USING STANDING CALF RAISE 210/12 255/10 300/7
BB SHRUGS FRONT 315/10 LIGHT 405/7 455/6
SHOULDERS PLATE LOADED SHOUDLER PRESS USING HAMMER STRENGTH 230/6 (115 PER EACH SIDE) 270/6 (135 PER EACH SIDE)
DB ARNOLD PRESS 70/6 80/6
MACH SIDE LATERAL 170/6, 5
DB CHEAT LATERAL 45/5 40/6
MACH REAR LATERAL 160/10 LIGHT 205/8
SEATED DB REAR LATERAL 40/8 LIGHT 50/6
I'M FEELING IT TODAY I TELL YA. I'M SORE ALL OVER FROM THIS WEEK
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Post by mrky03 on May 14, 2007 17:52:26 GMT -5
I hear ya, sometimes you just feel beat up don't ya? Thats another reason I'm liking P/RR/S training, it allows you to recover from the super heavy weeks with excruciating weeks! LOL
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