|
Post by masterschamp on Jan 20, 2009 11:23:34 GMT -5
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! Randy, What show are you going to do? What class do you plan competing in? Keith
|
|
|
Post by mrky03 on Jan 20, 2009 19:58:05 GMT -5
Squat day always intimadates me! I always get a little nervous right before a leg workout even after all these years!
squats 135x10,225x10,275x6,335x4,385x1,405x6,6,5
These went well today, I was happy with my execution. The second work set always goes a little better than the first, I think its because I'm actually warmed up better.
lunges 135x6,155x5,5
These wind me like crazy! I can go much heavier and I plan to in the coming weeks.
sldl 225x6,315x7,6
lying leg curls 120x6,5
|
|
|
Post by fit on Jan 20, 2009 22:04:29 GMT -5
Funny how lunges do make you grab air!
|
|
|
Post by masterschamp on Jan 22, 2009 12:21:03 GMT -5
Joel, As always, your training is very impressive! You're gonna have another great year of competition! I'll let you know how the new training is coming along....just did cardio yesterday. That is the way I usually get back into it after a layoff.
Keith
|
|
|
Post by GerryT on Jan 22, 2009 12:46:49 GMT -5
Great workout, Joel. Good luck and will be in touch, buddy.
|
|
|
Post by mrky03 on Jan 22, 2009 18:19:34 GMT -5
Joel, As always, your training is very impressive! You're gonna have another great year of competition! I'll let you know how the new training is coming along....just did cardio yesterday. That is the way I usually get back into it after a layoff. Keith Sounds good Keith, you know your body better than anyone else thats the good thing about being a veteran of the sport!
|
|
|
Post by mrky03 on Jan 22, 2009 18:25:09 GMT -5
Man my legs are still quite sore from Tuesday!
seated military press 95x10,115x10,135x6,155x4,190x6,4 (just missed the 5'th rep)
HS military press 2 1/2 plates per side x 6
lateral raise 45x10,8, 50x5
shrug on Smith machine 3 plates per side x 10 4 plates per side x 10 5 plates per side x 6,5
cable upright row 90x6
standing calf raise 345x10,355x9,7
rotary calf 210x10,9
seated calf 4 plates x 8,7
23 min. treadmill 300 cal.
|
|
|
Post by mrky03 on Jan 23, 2009 17:23:44 GMT -5
bent over rows 135x10,185x10,225x6,275x6,295x6
I'm going to alternate weeks between starting my back workout with deadlifts and bent over rows for a while.
parellel grip pullups bdwt. x 8,6
These felt great! I did them keeping my lower back arched and touching my chest to the handles.
seated cable rows 220x6,6
alt. dumbbell curls 70x6,6
barbell curls 145x4
hammer curls 65x5
20 min. treadmill 10 degree incline 3.5 mph 297cal.
|
|
|
Post by fit on Jan 23, 2009 17:37:14 GMT -5
Nice workout and NICE bent rows!
|
|
|
Post by Roger on Jan 24, 2009 7:58:11 GMT -5
Your bent over rows is what has been pushing me to get heavier on mine. Thanks my friend
|
|
|
Post by nwtrnr on Jan 24, 2009 19:55:56 GMT -5
Awesome job unbelieveable lunges after all the leg work inspiratonal as usual !
|
|
|
Post by mrky03 on Jan 25, 2009 14:53:19 GMT -5
Your bent over rows is what has been pushing me to get heavier on mine. Thanks my friend Thanks Chris, Roger and nwtrnr! I love bent over rows as well as deadlifts. I can go a bit heavier but I'm really focusing on initiating the movement with my lats and feeling the negative.
|
|
|
Post by intenceman on Jan 25, 2009 17:54:03 GMT -5
Looking good! Strong and consistant as usual. I almost feel sorry for your competition..
|
|
|
Post by mrky03 on Jan 26, 2009 18:02:56 GMT -5
Looking good! Strong and consistant as usual. I almost feel sorry for your competition.. HAha, I don't know about that James but I'm doing my best to come in better this year.
|
|
|
Post by mrky03 on Jan 26, 2009 18:06:14 GMT -5
bench press 135x10,185x10,225x6,245x3,290x5,4
incline barbell 185x4,250x5,4
HS decline press (dip belt was broken)
3plates per side x 5,5
pressdowns 70x10,85x10,130x5,4
single dumbell two arm tricep ex. 85x6,5
|
|
|
Post by Roger on Jan 26, 2009 19:23:35 GMT -5
Joel = STRONG #bbenchpress4zy# #bflexsmiley1vs#
|
|
|
Post by masterschamp on Jan 27, 2009 10:02:07 GMT -5
Great job, Joel...... you'll definitely be ready this year!
Keith
|
|
|
Post by mrky03 on Jan 27, 2009 16:10:20 GMT -5
Thanks Roger and Keith! The gym is closed today due to bad weather. We're in the midst of an ice storm. Oh well what can you do?? At least we still have power.
|
|
|
Post by fit on Jan 31, 2009 8:36:29 GMT -5
Are you one of the many without power still?
Bet so-
|
|
|
Post by intenceman on Jan 31, 2009 23:11:03 GMT -5
Looking good! Strong and consistant as usual. I almost feel sorry for your competition.. HAha, I don't know about that James but I'm doing my best to come in better this year. Call it an intuition or a feeling, but I know you're going to do it, I have no doubt.
|
|