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Post by mrky03 on Feb 2, 2009 19:28:02 GMT -5
Are you one of the many without power still? Bet so- Yes Chris I was! We were without power for 5 days. Just got it back last night. I kept calling my house to see if the answering machine would come on. It did last night about 6:00!
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Post by mrky03 on Feb 2, 2009 19:29:33 GMT -5
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. Thanks James, I may just enter the NPC Ky. Muscle this year in order to give it my complete attention!
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Post by mrky03 on Feb 3, 2009 18:53:29 GMT -5
Missed posting most of my workouts last week so I'll just pick up where I left off.
bench press 135x10,185x6,225x4,265x1,290x5,4 (just missed the 6'th rep!)
incline barbell 185x6,255x6,5
HS decline press 6 plates x 6,4,2 rp
triceps pressdowns 70x8,100x4,120x6,130x4
seated dumbbell triceps ex. 90x6,5
20min. treadmill, 10 degree incline, 3.5 mph.
bdwt. 210
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Post by mrky03 on Feb 4, 2009 16:09:09 GMT -5
Can you believe it, I've caught the freakin cold from hell! I never get sick!!! Oh well, I'm going to take a few days off until I get better.
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Post by Roger on Feb 7, 2009 7:39:22 GMT -5
Hope you are feeling better Joel
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Post by mrky03 on Feb 7, 2009 16:59:36 GMT -5
Well, I made it back to the gym today! I go a little nuts when I miss my regular scheduled workouts! That's probably because I'm a little nuts anyway! lol
standing calf raise 180x10,225x8,300x4,355x10,8
seated calf raise 5 plates x 8,7
squats 135x10,185x10,275x6,335x3,385x1,415x6,3,4
I felt really good on the first set at 415 on my second set I just wasn't there mentally so I got pissed and ground out 4 on my last set.
lunges 185x4,205x5
I did these on a step up box.
sldl 135x4,225x4,315x6,335x6
leg curls 120x6,4
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Post by RUBICON19 on Feb 7, 2009 17:33:43 GMT -5
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Post by fit on Feb 8, 2009 16:59:23 GMT -5
Killing it- how are those legs aching?
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Post by intenceman on Feb 9, 2009 17:40:12 GMT -5
Nice jogb Joel. I see the squats over 400 . nice! I hear ya about colds, I keep fighting them off.
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Post by mrky03 on Feb 9, 2009 18:21:53 GMT -5
Suprisingly enough I didn't get all that sore from Sat. leg workout even though it had been 9 days since my last leg workout! I'm experimenting with more recovery days right now and so far I do feel better and more intense on workout days.
seated military press 95x10,115x6,135x6,165x1,205x5,4
HS shoulder press 280x6 rp 2 rp 1
lateral raise machine 60x8,6 plus burns
Smith machine shrugs 10 plates x 6,6
cable upright rows 75x8,6
30 min treadmill
I'm feeling better, I think I was having a bout of allergy attack rather than a cold because I didn't have an infection and it passed too quickly to be a cold.
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Post by nwtrnr on Feb 10, 2009 14:35:09 GMT -5
After that leg work most people couldn't move the next day, no wait most people couldn't do that work out! Awesome job keep going your going to be even better this year !
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Post by mrky03 on Feb 10, 2009 19:32:18 GMT -5
After that leg work most people couldn't move the next day, no wait most people couldn't do that work out! Awesome job keep going your going to be even better this year ! ;D Thank you!
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Post by mrky03 on Feb 10, 2009 19:32:39 GMT -5
bent over rows 135x10,185x10,225x6,275x4,295x8,315x6
dead lifts 315x4,365x4,405x1,470x5,3
parallel close grip pull ups bdwt. x 8,6
pull downs 220x6
barbell curl 95x10,115x6,135x6,6
alt. dumbbell curl 60x6,5
Felt good to get some of my old numbers today!
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Post by mrky03 on Feb 12, 2009 19:03:45 GMT -5
Easy workout today.......
standing calf raise 195x10, 240x8,300x4,360x8,6
seated calf raise 5 plates + a nickle x 7,6
hanging leg raise bdwt. x 12,10
cable crunch 120x12,12
wrist curl 115x8,8
reverse wrist curl 65x10,10
treadmill, 16 min. intervals, 3.5mph, alternated one minute 9% incline with one minute 15% incline, tough!
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Post by intenceman on Feb 13, 2009 17:50:59 GMT -5
Strong deads! especially for your bodyweight- 2 1/2 times BW? crap..I need to work harder
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Post by mrky03 on Feb 13, 2009 17:54:37 GMT -5
Strong deads! especially for your bodyweight- 2 1/2 times BW? crap..I need to work harder Haha! YOU do work hard my friend!
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Post by mrky03 on Feb 13, 2009 17:58:32 GMT -5
Ever have one of those low energy days......
bench press 135x10,185x6,245x4,265x2,290x4 (just missed locking out the 5'th rep) 290x3
I didn't have a spotter so I just didn't have it in me today
incline press 255x5,4
HS decline 290x8,4
tricep pressdown 115x6,6
incline tricep extension 110x6,6
Got though it! Not my best workout.
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Post by mrky03 on Feb 15, 2009 17:57:09 GMT -5
Squats 135x10,225x10,275x6,315x5,365x2,405x6,6,5
I backed the weight down a little, wanted to bury my reps and I did! I could've easily gotten 2 more reps on my first set at 405.
lunge (on 6 inch platform) 135x6,225x4,4
These suck the wind right out of me!
sldl 225x6,335x7,355x6
lying leg curls 120x7,5
Felt good today!
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Post by fit on Feb 15, 2009 19:34:09 GMT -5
One low energy day, one good. Take the good with the bad baby!
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Post by intenceman on Feb 16, 2009 10:20:31 GMT -5
I hear ya on the low energy day thing. On those,m I usually suck down a venti Americano, seems to help. You still got it done and came back strong. That's what champions do! You are one in my book.
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