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Post by mrky03 on Jan 5, 2009 20:37:02 GMT -5
bench press 155x10,205x6,245x4,275x1,295x5,4
incline dumbbell 130x5,3
dips 90x5,5
triceps pressdowns 115x8,120x5
lying ex. 110x6
seated dumbbell ex. 90x7
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Post by fit on Jan 5, 2009 21:07:12 GMT -5
Big dips!
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Post by RUBICON19 on Jan 6, 2009 11:20:40 GMT -5
AWSOME weights Joel!!! WOW!
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Post by mrky03 on Jan 6, 2009 16:49:51 GMT -5
AWSOME weights Joel!!! WOW! Thanks Chris and Randy. The dumbbells at my gym go up in 10lb. increments once you get past the 100's so its tough jumping from the 120's to the 130's!
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Post by mrky03 on Jan 6, 2009 16:56:17 GMT -5
My left teres major is killing me, I pulled it a couple of weeks ago doing sldl. Its been kinda tender but today I did back and now it hurts! I've done this before, I just need to rest it some.
bent over rows 135x10,185x10,225x6,275x8,295x6,5
v-grip pulldowns 220x6,5
pullups bdwt. x 8,7
Nothing really bothered me during the workout, but it started aching on the way home.
alt. dumbbell curls 35x6,45x4,65x7,6
hammer curls 65x5
cable curls (cambered bar) 87x 6
I think I'm just going to take my scheduled week off starting tomorrow. I'm at the the end of this training cycle and I need the rest.
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Post by Roger on Jan 10, 2009 7:17:36 GMT -5
Enjoy the rest, heal up and come back bigger and better
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Post by mrky03 on Jan 12, 2009 18:27:13 GMT -5
Took a few days off decided to start back today.
bench press 135x10,185x6,225x6,275x6,6
I backed off on the weight a little so I can build some momentum over the next 8 week cycle.
incline barbell 185x4,245x6,5
dips 75x6,6
triceps pressdowns 70x10,85x6,115x6,8
incline triceps ex. 110x6
overhead cable ex. 72x8
20 min. treadmill, 280 cal.
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Post by intenceman on Jan 12, 2009 20:45:24 GMT -5
Good idea, Joel! You're a very smart trainer, and wiser than me. What is your BW now?
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Post by mrky03 on Jan 13, 2009 18:07:07 GMT -5
Good idea, Joel! You're a very smart trainer, and wiser than me. What is your BW now? James, I don't know if I'm wiser but thank you! I'm weighing around 210. I'm planning on tightening up a few pounds before things get out of hand! Actually I'm at my upper limit bodyfat wise that I'm allowing myself to get this off season.
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Post by mrky03 on Jan 13, 2009 18:10:20 GMT -5
Breaking legs back in today, I'll get really sore anyway!
squat 135x10,225x10,275x6,335x4,385x6,6,5
Lower back is feeling good so I was able to go rock bottom today!
lunge (on block)
135x4,155x4
sldl 225x6,275x6,7
short and sweet but I'll pay for it anyway!
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Post by RUBICON19 on Jan 14, 2009 21:16:54 GMT -5
Breaking legs back in today, I'll get really sore anyway! squat 135x10,225x10,275x6,335x4,385x6,6,5 Lower back is feeling good so I was able to go rock bottom today! lunge (on block) 135x4,155x4 sldl 225x6,275x6,7 short and sweet but I'll pay for it anyway! You will pay and pay HUGE!
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Post by fit on Jan 14, 2009 21:37:17 GMT -5
Good man, good plan.
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Post by intenceman on Jan 16, 2009 21:13:12 GMT -5
Looks good, time to start getting it going!
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Post by mrky03 on Jan 17, 2009 15:45:37 GMT -5
Thursday's shoulder, traps and calf workout
seated military press 185x6,6
HS shoulder press 2 1/2 plates x 6
lateral raise 45x6,6
shrug (Smith machine) 8 plates x 8,10
cable upright row 80x6
standing calf raise 345x9,9
seated calf raise 4 1/2 plates x 8
Fridays back, bicep and ab workout
deadlifts 455x6,5
seated cable row 220x6,240x6
pullups bdwt. x 6,5
alt. dumbbell curls 60x6,6
barbell curls 115x6
hammer curl 55x6
20 min. intervals on eliptical
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Post by nwtrnr on Jan 17, 2009 16:23:29 GMT -5
Superhuman, 345 on a calf raise should be cows soon! Going to take it this year keep going!.
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Post by Roger on Jan 17, 2009 16:25:18 GMT -5
Back at it hard & heavy Joel
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Post by intenceman on Jan 19, 2009 16:46:39 GMT -5
Good idea, Joel! You're a very smart trainer, and wiser than me. What is your BW now? James, I don't know if I'm wiser but thank you! I'm weighing around 210. I'm planning on tightening up a few pounds before things get out of hand! Actually I'm at my upper limit bodyfat wise that I'm allowing myself to get this off season. I hear you! 210 is about the heaviest I remember you being. How tall are you again? I forgot!a
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Post by mrky03 on Jan 19, 2009 21:13:33 GMT -5
James, I don't know if I'm wiser but thank you! I'm weighing around 210. I'm planning on tightening up a few pounds before things get out of hand! Actually I'm at my upper limit bodyfat wise that I'm allowing myself to get this off season. I hear you! 210 is about the heaviest I remember you being. How tall are you again? I forgot!a I'm a tad over 5'10", I think I used to be taller but all the years of heavy squating has taken its toll! lol Actually I got up to 240lbs. about 10 yrs. ago! Can you say fat a$$! lol
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Post by mrky03 on Jan 19, 2009 21:17:32 GMT -5
bench press 135x10,185x10,225x4,245x3,285x6,4 (got stuck on the 5'th)
incline bench 245x6,5
dip 80x6,5
triceps pressdowns 120x6,5
incline triceps extension 110x6,5
20 min. treadmill 280cal.
bdwt. was at 212 today! Man I'm getting out of hand gotta tighten up a bit! I'll start posting my diet tomorrow!
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Post by RUBICON19 on Jan 19, 2009 21:30:14 GMT -5
I hear you! 210 is about the heaviest I remember you being. How tall are you again? I forgot!a I'm a tad over 5'10", I think I used to be taller but all the years of heavy squating has taken its toll! lol Actually I got up to 240lbs. about 10 yrs. ago! Can you say fat a$$! lol I weighed in with clothes on at about 209 tonight! Uhg! only 12 weeks out! Hence the cardio push!
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