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Post by mrky03 on May 19, 2009 18:59:37 GMT -5
squats 135x10,225x10,275x6,335x4,385x2,405x6,6
Not too tough but I'll still be sore the rest of the week!
leg press 760x6, 580x10
I adjusted the backrest all the way down to increase my range of motion somewhat. It feels different so I'll be experimenting with different foot placements until I get back in the groove on these.
sldl 225x6,315x6,335x6,6
lunge 135x5,155x4
Still acclimating myself back into training this week.
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Post by fit on May 19, 2009 20:17:38 GMT -5
Welcome back! Hope the week off treated you well.
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Post by mrky03 on May 20, 2009 19:44:28 GMT -5
chins (50 reps total) 16,9,7,7,5,5 I had a sinus headache from hell today. My head was pounding at the end of each set. T-bar rows 2 1\2 plates x 6 3 plates x6 3 1\2 plates x 6 My head was pounding at this point and I was getting nauseous, had to call it quits. Went home took some Advil and laid down for about an hour. Much better now!
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Post by mrky03 on May 22, 2009 14:56:42 GMT -5
Yesterday
seated calf raise 3 plates x 8 4 plates x 8 5 plates x 8,8
standing calf raise 325x8,8
Free Motion calf press 230x 8,8
seated military press 95x10,135x6,145x6,185x6,6
seated dumbbell press 85x6,90x6
lateral raise 45x10,50x10
rack deads/shrug 225x6,315x6,405x6,425x6,6
I did the rack deads because I had to cut my workout short the day before. The presses were cake today! Calf training has gone extremely well this year!
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Post by mrky03 on May 22, 2009 14:59:50 GMT -5
barbell curls 45x10,95x6,115x6,135x8,10
These felt so good I just kept doing reps!
alt. dumbbell curl 65x6,6
hammer curl 60x6
wrist curl 135x8,8
lying leg raise 40x10,12
cable crunch 115x12,12
Pretty good week of training, I'll bump up the intensity next week!
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Post by intenceman on May 22, 2009 16:00:24 GMT -5
Bouncing back nicely! Good going.
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Post by Roger on May 24, 2009 6:45:36 GMT -5
Looking good Joel. I have decided to follow you after my show and make myself take a week off ever 8 to 10 weeks. I know it is good for you I just don't like the down time. Afraid I will lose what little bit I have LOL
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Post by mrky03 on May 25, 2009 11:35:01 GMT -5
Looking good Joel. I have decided to follow you after my show and make myself take a week off ever 8 to 10 weeks. I know it is good for you I just don't like the down time. Afraid I will lose what little bit I have LOL Haha, you won't lose a thing and it gives you a chance to regroup and make a fresh run at a slightly different routine. I concider it part of my overall training cycle.
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Post by mrky03 on May 25, 2009 11:39:29 GMT -5
I'm off from work this week so I'll be training in the morning's with my old training partner.
bench press 135x10,185x10,225x6,245x1,285x6,6
incline benchpress 255x6,5
Had a little help on the fifth rep.
incline dumbbell 110x6
pressdowns 85x6,115x6,115x6,115x6
lying extensions 110x6,5
Good workout! I had good execution on my exercises with good intensity.
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Post by Roger on May 25, 2009 11:49:52 GMT -5
HARD and HEAVY great job Joel
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Post by mrky03 on May 26, 2009 16:51:18 GMT -5
squats 135x10,225x10,275x6,335x4,385x1,405x6,415x6 leg press (Nautilus leverage type) 760x8,810x5 sldl 225x6,315x6,365x6,6 lying leg curl 120x6,6 Pretty good workout. Squats went well and I switched leg press machines. This one feels pretty good, it has a different feel from the Nautilus incline leg press since leverage is a factor the closer you move the seat towards the footplate the harder it becomes.
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Post by RUBICON19 on May 26, 2009 20:41:50 GMT -5
WOW! Great squats!!! Hows the diet looking?
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Post by intenceman on May 26, 2009 21:49:34 GMT -5
Nice workouts, Joel! So which leg press do you like better?
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Post by mrky03 on May 27, 2009 18:28:01 GMT -5
WOW! Great squats!!! Hows the diet looking? I'm eating clean most of the time right now. I've got some fat to lose, I weigh about 212.
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Post by mrky03 on May 27, 2009 18:30:22 GMT -5
Nice workouts, Joel! So which leg press do you like better? I like both of them pretty well, the incline leg press is harder in the bottom position, the leverage leg press is harder to lockout. Most people at my gym favor the leverage leg press though.
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Post by mrky03 on May 27, 2009 18:37:00 GMT -5
bent over rows 135x10,225x6,255x6,275x6,295x8
These went pretty easy today. I'm still getting back in the swing of things. I'm working out with my old training partner, Cory this week while I'm off so I'm just doing his routine. We both do Max OT so its all good.
pulldowns 260x6
seated cable row 260x8,6
deads 315x6,405x6,435x6,6
Deadlifts went well also I went conservatively today because I haven't done them in a while.
barbell curls 95x10,115x6,135x8,7
alt. dumbbell curls 65x6,60x6
Max ot cardio recumbent bike 16 min. level 15 intervals 185 cal.
Hadn't done Max OT cardio for about a week so I paid the price today!
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Post by intenceman on May 27, 2009 18:40:47 GMT -5
Sweet! Wait 435 x 6 is conservative? That's over 2 x your bodyweight! Lol. What happened to going DC? You just like Max OT better?
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Post by mrky03 on May 29, 2009 18:35:08 GMT -5
Sweet! Wait 435 x 6 is conservative? That's over 2 x your bodyweight! Lol. What happened to going DC? You just like Max OT better? Yeah, its hard for me to switch this late in the game! I've got contests left to win and I know how my body reacts to what I'm doing! Plus I've gotten a lot of the younger guys at my gym to train this way so I've got to lead by example right? lol
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Post by mrky03 on May 29, 2009 18:38:43 GMT -5
seated military press 95x10,135x6,155x6,195x6,6
seated dumbbell press 95x4
lateral raise 55x6,5
bent over lateral 60x6,6
shrug 315x6,405x6,455x6,6
treadmill, 20 min. 286 cal.
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Post by mrky03 on May 29, 2009 18:42:25 GMT -5
seated calf raise 3 plates x 10 4 plates x 10 5 plates +10 x 8,8
standing calf raise 335x8,8
rotary calf press 310x8,7
wrist curl 135x8,8
reverse wrist curl 75x10,10
leg raise 40x12,12
cable crunch 120x12,130x9
treadmill, 20 min. 3.5 mph. 10 degree incline
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