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Post by mrky03 on Feb 16, 2009 18:58:37 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. Thanks James! You keep me motivated!
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Post by mrky03 on Feb 16, 2009 19:03:25 GMT -5
seated military press 95x10,115x6,135x6,155x2,205x5,4
Hammer Strength press 3 plates per side x 6,5
lateral raise machine 70x8,6
Smith machine shrugs 6 plates x 10 8 plates x 8 10 plates x 6
cable upright row 90x6,4
28 min treadmill, 20 min. HIIT 9% incline for one min. alt. with 18% incline 30 sec.
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Post by mrky03 on Feb 18, 2009 19:03:12 GMT -5
bent over rows 135x10,185x10,225x6,275x6,295x6,6
close grip pullups bdwt. x 10,8
seated cable row 240x7,6
barbell curl 95x10,115x6,135x7,6
alt. dumbbell curl 60x6,6
hammer curl 60x5
Something "popped" under my left arm high up in my lat! Its done that before, didn't really effect my workout but it will probably be sore for a while.
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Post by fit on Feb 18, 2009 22:09:23 GMT -5
woo- bent rows near 300. !!!
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Post by mrky03 on Feb 19, 2009 19:01:58 GMT -5
Easy day!
standing calf raise 360x8,8
seated calf 5 plates + 15 x 7,6
vertical leg raise bdwt. x 15,12
cable crunch 115x10,10
wrist curl 115x10,8
28 min. Nordic track incline treadmill, 20 min. intervals, 1 min. 9% incline 30 sec. 18% incline 3.5 mph.
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Post by mrky03 on Feb 20, 2009 17:46:13 GMT -5
bench press 135x10,185x6,225x6,245x4,265x2,295x4,4
incline barbell 260x5,3 rp 1
HS decline press 300x5,290x5
Just missed locking out the 5'th rep on my first set at 295. I felt strong today.
triceps pressdowns 70x10,85x6,130x6
lying ex. 110x6,6
seated single dumbbell two arm ex. 80x7
Blew up today! I've been bracketing my workouts with a protein powder for Prosource called Nytro Whey Extreme, its a whey isolate with AKG in it and I add 5g creatine before and after training.
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Post by fit on Feb 20, 2009 18:18:26 GMT -5
I'm noticing the diff too when I get creatine in pre-wo.
Nice lifts today.
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Post by mrky03 on Feb 21, 2009 14:09:45 GMT -5
Yeah, creatine is still one of the best if not the best supplement out there in my opinion. I'm going to start taking Nano Vapor pre workout next week I love the boost I get from these pre workout supplements.
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Post by nwtrnr on Feb 21, 2009 19:51:27 GMT -5
I agree about the creatine, I use Shotgun before my workouts and have started to add Glutabolic to my protein powder and have noticed a huge difference in recovery, the boost sure helps too! 300 on the HS decline HEVVVEEE! Going to move up a class this year?
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Post by mrky03 on Feb 22, 2009 15:31:29 GMT -5
I agree about the creatine, I use Shotgun before my workouts and have started to add Glutabolic to my protein powder and have noticed a huge difference in recovery, the boost sure helps too! 300 on the HS decline HEVVVEEE! Going to move up a class this year? Thanks! No I won't be moving up, at this stage of the game for me its more about refining and balancing what I have.
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Post by mrky03 on Feb 22, 2009 15:36:48 GMT -5
squats 135x10,225x10,275x6,335x3,385x1,415x6,425x6,5
squats went well today! I took a dose of Nano Vapor before I started warming up. I'm tellin ya that stuff is awesome! Up 20lbs. on my squat from last week!
lunge (on box) 225x4,4
I could get more reps but I get so freakin winded!
sldl 225x6,315x6,365x6
These went well, my left lat is still a little tender from the other day so I didn't want to push it too much.
lying leg curl 120x7,4
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Post by mrky03 on Feb 24, 2009 19:01:00 GMT -5
military press (seated) 105x10,135x6,155x4,185x1,205x6,6
HS seated press 280x5,270x5
lateral raise machine 75x7,6
Smith Machine shrug 280x10,370x10,460x10
cable upright row 97x6
Nordic Track incline treadmill 20 min. intervals, 25 min. total, 380cal.
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Post by mrky03 on Feb 25, 2009 16:52:45 GMT -5
bent over rows 295x6,5
close grip pullup bdwt. x 10,7
seated cable row 260x5
deadllifts 455x6,475x3
barbell curl 135x6,145x5
alt. dumbbell curl 65x6
hammer curl 65x6
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Post by Rich on Feb 25, 2009 17:57:24 GMT -5
bent over rows 295x6,5 close grip pullup bdwt. x 10,7 seated cable row 260x5 deadllifts 455x6,475x3 barbell curl 135x6,145x5 alt. dumbbell curl 65x6 hammer curl 65x6 #arockon6ha# #arockon6ha# #arockon6ha# GREAT numbers!!!! I am suitably humbled.
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Post by fit on Feb 25, 2009 19:50:25 GMT -5
bent over rows 295x6,5 close grip pullup bdwt. x 10,7 seated cable row 260x5 deadllifts 455x6,475x3 barbell curl 135x6,145x5 alt. dumbbell curl 65x6 hammer curl 65x6 #arockon6ha# #arockon6ha# #arockon6ha# GREAT numbers!!!! I am suitably humbled. And I'm REALLY humbled.
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Post by mrky03 on Feb 27, 2009 17:50:37 GMT -5
Haha! Thanks guys, I actually could've got another rep or two out of the last set but on the 3'rd rep I felt that insertion up under my arm pit tighten up so I just stopped. I'm not sure whats causing that to happen I did it at the end of my last training cycle doing bent over rows. I'm thinking it could be part of my rotator cuff maybe?
Anyway overall I'm having a good off season of training.
Today....
standing calf raise 370x8,7 pr!
seated calf 5plates plus 10 x 7,6
rotary calf 250x 8 plus burns
lying leg raise 30x15,35x15
cable crunch 115x12,12
20 min. step mill. first time I ever used this thing! Wow my thighs were pumped when I got off of it! I started way too high of a level (10) and ended up at level 6.
This Nano Vapor makes it fun to workout! The pumps and intensity are insane!
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Post by mrky03 on Mar 1, 2009 16:55:55 GMT -5
Yesterday
benchpress 135x10,185x6,225x6,245x4,295x5,4
incline barbell 265x4,3
incline dumbbell 120x5
HS decline press 270x6
scull crusher's 90x18 rp
chest stretch 50x45 sec.
tricep stretch 65x60 sec.
Triceps are sore as hell today!
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Post by RUBICON19 on Mar 1, 2009 17:28:24 GMT -5
#arockon6ha# #arockon6ha# #arockon6ha# GREAT numbers!!!! I am suitably humbled. And I'm REALLY humbled. And I will just curl up in the corner and cry
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