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Post by mrky03 on Dec 24, 2008 15:21:22 GMT -5
Me too.. and when I do them first, also. LOL They are so hard I am not even trying them right now LOL LOL! I can usually knock out about 20 or so if I'm fresh but I don't really like doing high reps or adding weight on these so it's working out pretty well doing them last.
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Post by mrky03 on Dec 24, 2008 15:23:50 GMT -5
Wow being off from work kinda throws me out of my groove workout wise.
standing calf raise 345x9,8,8
seated calf raise 5 plates x 8,8
cable crunch 115x12,11
lying leg raise 30x12,12
wrist curls 115x10,8
Merry Christmas!
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Post by mrky03 on Dec 28, 2008 14:22:27 GMT -5
12-26-08
seated military press 95x10,115x6,135x6,155x4,195x6,5
seated dumbbell press 95x5,4
lateral raise 50x6,5
seated bent over lateral 55x6
Smith shrug 8 plates x 6,5
cable upright row 80x6,6
12-27-08
squats 135x10,225x10,275x6,335x4,385x2,405x6,5,6
Nautilus incline leg press 850x8,6
sldl 315x6,6
lying leg curl 120x6,5
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Post by fit on Dec 28, 2008 21:04:49 GMT -5
Tough!
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Post by mrky03 on Dec 29, 2008 13:13:58 GMT -5
bench press 135x10,185x6,225x6,265x2,295x4 (almost locked out the 5'th rep) 295x4
incline dumbbell press 130's x 5,4 (these felt great today!)
dips 90x6,6
triceps pressdowns 70x10,85x6,115x6,5
lying extension 110x5
seated single dumbbell two arm ex. 80x7
Great freakin workout! Monster pump! Must be all those Christmas carbs! ;D Bdwt. 208
20 min treadmill, 10 degree incline, 3.5mph. 270 cal.
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Post by RUBICON19 on Dec 29, 2008 14:11:42 GMT -5
Awsome bench day!
I agree. Its hard to stay focused during holiday weeks when there is a different than usual schedule..
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Post by Tim Wescott on Dec 29, 2008 14:16:06 GMT -5
Great workouts Joel,and I agree also,tough to stay focused during the holidays,especially when my damn gym closes down for almost 2 weeks!! Keep pumping!
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Post by Hoopie on Dec 29, 2008 23:57:35 GMT -5
Hey Joel how are you doing? By the looks of your workouts, its pretty darn good! I can agree with you on the pull ups at the end of a back workout. If i do them last im lucky to pull myself up 5 or 6 times but if i do them first thing out i can hit in the teens.
Any contest for you in the future?
HAPPY NEW YEAR TO YOU AND YOUR FAMILY!!!!
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Post by mrky03 on Dec 30, 2008 12:45:02 GMT -5
Hey Joel how are you doing? By the looks of your workouts, its pretty darn good! I can agree with you on the pull ups at the end of a back workout. If i do them last im lucky to pull myself up 5 or 6 times but if i do them first thing out i can hit in the teens. Any contest for you in the future? HAPPY NEW YEAR TO YOU AND YOUR FAMILY!!!! Hoopie, thanks for dropping in! I'll no doubt compete this year, probably in the fall. Happy New Year to you and your family also!
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Post by mrky03 on Dec 30, 2008 12:51:26 GMT -5
Back is still somewhat stiff today so I didn't do deadlifts.
bent over rows 135x10,185x10,225x6,265x6,6
I stayed with a moderate weight and made sure I initiated the movement with my lats.
v-grip pulldowns 200x6,220x6
seated cable row 180x6,220x6
pullups bdwt. x 8,6
alt. dumbbell curls 40x6,50x4,65x6,6
cable curls 90x6
hammer curls 60x5
The inside of my elbow is still bothering me on barbell curls. Dumbbell curls seem to go pretty well though.
Gained a little too much fat over the holidays, I'm going to tighten up my diet before it gets too out of hand!
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Post by Roger on Dec 30, 2008 13:34:05 GMT -5
Good one Joel, I think this is just a bad time of year for elbows. I am a big fan of warmer weather.
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Post by fit on Dec 31, 2008 16:21:24 GMT -5
FAT OVER THE HOLIDAYS? I still have New year's eve tonight and college football tomorrow Oh noooooooooooooozzzzzzz!
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Post by mrky03 on Jan 1, 2009 12:41:38 GMT -5
FAT OVER THE HOLIDAYS? I still have New year's eve tonight and college football tomorrow Oh noooooooooooooozzzzzzz! And my wife's got a whole Cheesecake Factory cheesecake thawing in the frige for my birthday!
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Post by mrky03 on Jan 1, 2009 12:47:26 GMT -5
Dayum, a few extra pounds of fat does make me stronger!
seated military press 95x10,115x6,135x5,175x1,200x6,4
seated dumbbell press 95x6
lateral raise 50x6,5 plus partials
seated bent over laterals 45x6
Smith machine shrugs 6 plates x 10 8 plates x 8 8 1/2 plates x 6
upright rows 135x5,5
cable crunch 115x15,130x10
lying leg raise 30x12,12
20 min. treadmill, 280cal.
bdwt. 210, still got abs!
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Post by intenceman on Jan 2, 2009 1:29:40 GMT -5
Wow, you are stronger at 210. Probably look thicker as well. Good luck this year!
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Post by mrky03 on Jan 3, 2009 15:10:12 GMT -5
Wow, you are stronger at 210. Probably look thicker as well. Good luck this year! Yeah, I'm a little thicker! Especially in the middle! lol
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Post by mrky03 on Jan 3, 2009 15:17:07 GMT -5
Leg day!
Warmed up for 5 min. on the treadmill
standing calf raise 345x9,8
seated calf raise 5 plates x 7,6
squats 135x10,225x10,275x6,335x3,385x1,410x6,6,5
leg press (leverage type) 670x6,760x6
lunge 135x6,6
lying leg curl 120x6,5,4
Man I was spent after this one! My lower back, actually the lower right side right where the bone kinda sticks out had been acting up again. I went and got an adjustment yesterday and feel much better! I layed off the sldl today just to be safe.
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Post by fit on Jan 3, 2009 16:48:10 GMT -5
Interesting that you START with calf raises.
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Post by Roger on Jan 4, 2009 8:23:34 GMT -5
Interesting that you START with calf raises. I do that sometimes, because when I put them on the end they do not get the work that mine need. KILLER squats Joel
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Post by mrky03 on Jan 5, 2009 20:34:43 GMT -5
Interesting that you START with calf raises. I usually do them on a separate day but if I do them on the same day as thighs and hams I started doing them first, I'm too exhausted afterwards!
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