Happy birthday Joel!!!
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Happy birthday Joel!!!
Good back workout yesterday
Dumbbell pullover
60x20,80x15,110x10+2fr
Rev grip pull down
140x12,180x10,210x8+2fr
Bent over row
185x10,225x10,275x6
HS low row (one arm)
90x10,145x8+2fr
Bent over lateral
40x10,50x10
Hyper's
Bdwt x 12,45 x 10
Rack deads
225x8,315x8,405x9
[quote=mrky03;1598992]Well I'm 51 today and loven it! Lol[/quote]
Happy Birthday.
You're doing $@#$ great for 31 let alone 51.
[quote=mrky03;1599071]Good back workout yesterday
Dumbbell pullover
60x20,80x15,110x10+2fr
Rev grip pull down
140x12,180x10,210x8+2fr
Bent over row
185x10,225x10,275x6
HS low row (one arm)
90x10,145x8+2fr
Bent over lateral
40x10,50x10
Hyper's
Bdwt x 12,45 x 10
Rack deads
225x8,315x8,405x9[/quote]
Perfect Dorian workout!
Really felt that one James!
Repading the decline so we subbed in flat bench today.
Bench press
135x10,225x10,285x5+1fr
HS incline
2 plates x 8,2 plates + 35x8+2fr
Incline fly
50 x10,75x7+2fr
Cable cross over
47x10+2fr
Incline curl
30x10,50x10+1rp
Ez curl bar
110x8+2fr
Hammer curl
50x10
Fried after this one!
[quote=mrky03;1600368]Repading the decline so we subbed in flat bench today.
Bench press
135x10,225x10,285x5+1fr
HS incline
2 plates x 8,2 plates + 35x8+2fr
Incline fly
50 x10,75x7+2fr
Cable cross over
47x10+2fr
Incline curl
30x10,50x10+1rp
Ez curl bar
110x8+2fr
Hammer curl
50x10
Fried after this one![/quote]
oh hell yeah, make sure you pound the carbs after those brutal sessions
bowl of white rice after taxing training is like majic
Good advice! Mike, we really pounded legs this afternoon. Serious need for some carbs now!
Leg extensions
120x15,210x10,285x13+2fr
Leg press (Nebula)
670x10,850x10,1210x12 (omg!)
Hacks
2plates x6,3plates x 6, 4plates + 25 (per side) x 8 + 2 fr OMG!
Seated leg curl
210x8+2fr
Standing leg curl
40x8+2fr. Hams on fire!
Calf press on Nubula leg press
670 x 21rp
Seated calf
4plates x8+2fr
Finished in 45min intensity through the roof!
[quote=mrky03;1600518]
Finished in 45min intensity through the roof![/quote]
That's for damned sure. Nice job.
Thanks Steve,I'm loving this old school HIT workout!
agree with Mike as to carbs after the brutal hi volume workouts esp big bodyparts.
Workouts are lasting 45 min on average. Intensity is though the roof!
Seat smith press
1 plate per side x 12
1 plate + 25 x 10
2 plates + 2 1/2 x 7 + 1fr
Laterals
30x10
50x8+burns
Cable lateral
25x7+2fr+neg
HS shrug
3 plates x 10
4 plates x 10
5 plates + 35 x 10+burns
Upright row
145x9
Pressdowns
70x12
85x12
115 x 10+2fr
Scullz
110x7+2fr
Seated dumbbell ex
85x10+2fr
Cable crunch
115x15,12
Leg raise
35x15,13
20 min intervals on recumbent bike before breakfast.
I swear my lats are hanging after this one! Lol
Dumbbell pullovers
55x15
75x12
120x10+2fr (OMG!)
HS high row
2plates x12
3 plates x8
3 plates +25 x7+2fr
Bent over rows
185x8
225 x 6
275x7
HS low row (one arm)
3 plates + 25 x7+3 forced reps
Hypers
bdwt x 10
45lb barbell held behind neck x 12
Rack deads
225x8
315x6
405x6
455x10
Good one!
Good one!! Strength sea to be jumping up !!
DB pullovers were sick !! Your training is always an inspiration, Joel.
Keith