Lol. Fat? For most people your fat is their shredded!
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Lol. Fat? For most people your fat is their shredded!
barbell curl
95x10,115x6,135x2,150x6,5
alt dumbbell curl
65x7,6
hammer curl
60x6
push downs
70x10,85x6,100x4,115x2,140x7,6
lying extensions
110x2,140x7,6 pr!
wrist curls
125x8,8
reverse wrist curl
95x8
[quote=mrky03;1543516]barbell curl
95x10,115x6,135x2,150x6,5
alt dumbbell curl
65x7,6
hammer curl
60x6
push downs
70x10,85x6,100x4,115x2,140x7,6
lying extensions
110x2,140x7,6 pr!
wrist curls
125x8,8
reverse wrist curl
95x8[/quote]
Awesome arm day...heavy an intense! Ever try reverse ez curl bar curls? All the forearm and outer bicep head you could want
[quote=Hammerfit;1543855]Awesome arm day...heavy an intense! Ever try reverse ez curl bar curls? All the forearm and outer bicep head you could want[/quote]
Have to give those a try, this cycle comes to an end next week.
seated military press
95x10,135x6,155x6,185x2,205x6,5
seated dumbbell press
95x6,4
lateral raise
50x8,55x6
seated bent over lateral
60x8
upright rows
165x6,6
Training is looking great, Joel....OFFSEASON = BIG!!!!!
Keith
Ever have one of those days when you get to the gym and feel less than 100%? lol I was having one today. Got pissed at myself and put more weight on the bar!
deadlifts
135x10,225x6,315x5,365x2,405x2,465x6,6
Best deadlift workout in a while!
pulldowns
160x6,225x7,6
seated cable rows
160x8,240x8,260x6
hyper extensions
65x8,8
Did these with a barbell across my shoulders more like across the back of my neck. Very effective.
Good mornings
135x10
I'm getting comfortable with good mornings now, will go up in weight.
bench press
135x10,185x6,225x6,245x2,265x1,285x5,5,5
incline dumbbell press
130's x 6,4
dips
bdwt+90x5,5
Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.
hanging leg raises
bdwt. x 10,10
cable crunches
120x10,9
[quote=mrky03;1545250]bench press
135x10,185x6,225x6,245x2,265x1,285x5,5,5
incline dumbbell press
130's x 6,4
dips
bdwt+90x5,5
Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.
hanging leg raises
bdwt. x 10,10
cable crunches
120x10,9[/quote]
awesome job on press work....inclines w 130's is bad ass territory
[quote=Hammerfit;1546153]awesome job on press work....inclines w 130's is bad ass territory[/quote]
Thanks Mike, its weird I can incline about as much as I can flat bench. I think its because I spent so many years doing inclines exclusively.
leg press
400x10,580x8,670x6,760x4,850x1,940x8,6
squats
225x6,315x6,365x8,375x6,385x6
leg curls
75x10,105x8,7
standing calf raise
195x10,225x10,300x10,345x8,7
seated calf
4plates x 10,8
Low energy today, banged this one out. Not one of my best efforts.
[quote=mrky03;1546995]leg press
400x10,580x8,670x6,760x4,850x1,940x8,6
squats
225x6,315x6,365x8,375x6,385x6
leg curls
75x10,105x8,7
standing calf raise
195x10,225x10,300x10,345x8,7
seated calf
4plates x 10,8
Low energy today, banged this one out. Not one of my best efforts.[/quote]
Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it!
[quote=Hammerfit;1547021]Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it![/quote]
Thanks Mike, I was feeling weak today!
Seated military press
95x8,135x8,155x5,185x8,8
seated dumbbell press
85x8,7
lateral raise
45x10,9
seated bent over lateral
55x10
upright row
145x8,8
pressdowns
70x10,85x10,100x6,120x10,8
lying extentions
110x10,8
Condensed my workout into four days this week. We're leaving for Myrtle Beach early Friday morning.
[quote=mrky03;1545250]bench press
135x10,185x6,225x6,245x2,265x1,285x5,5,5
incline dumbbell press
130's x 6,4
dips
bdwt+90x5,5
Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.
hanging leg raises
bdwt. x 10,10
cable crunches
120x10,9[/quote]THIS was nice! This is the way to get it done.
Deadlifts are AWESOME!
deadlifts
135x19,225x6,315x6,365x2,405x2,455x1,475x6,5
parallel grip pullups to chest
bdwt x 10,8
bent over rows
185x8,205x8,225x6
hyper extentions
45lb plate x 10,10
hanging leg raises
bdwt x 12,10
cable crunches
115x12,10
Sprinting to the finish line! Tomorrow is the last day of training for ten days. I really need a break.
[quote=mrky03;1548168]Deadlifts are AWESOME!
deadlifts
135x19,225x6,315x6,365x2,405x2,455x1,475x6,5
parallel grip pullups to chest
bdwt x 10,8
bent over rows
185x8,205x8,225x6
hyper extentions
45lb plate x 10,10
hanging leg raises
bdwt x 12,10
cable crunches
115x12,10
Sprinting to the finish line! Tomorrow is the last day of training for ten days. I really need a break.[/quote]
Nothing better for the mind and body than picking up heavy chit and puttin it back down..great training and rest up
Got that right Mike! Finished up this training cycle today.
bench press
135x10,185x6,225x6,255x1,275x7,6,6
incline dumbell
120x6,5
dips
70x7,7
barbell curls
95x6,115x6,135x8,7
alt dumbbell curls
65x8,6
hammer curls
55x8
wrist curls
125x8,8
reverse wrist curl
95x10
We finally got a decent leg press machine at our gym! Great gym, leg press machines just sucked! Can't wait to try it out when I get back!
Tomorrow is the last day of my vacation, heading home early Saturday morning. A week flys by doesn't it? The weather has been great, upper 70's and sunny. Perfect for just soaking it up out on the beach. Man I have blown my diet this week! lol
[quote=mrky03;1552919]Tomorrow is the last day of my vacation, heading home early Saturday morning. A week flys by doesn't it? The weather has been great, upper 70's and sunny. Perfect for just soaking it up out on the beach. Man I have blown my diet this week! lol[/quote]
Joel....what the hell is the point of a vacation unless if youdon't COMPLETELY blow the diet!!!!! My favorite part!!!!! Sounds like you had a great time. That's what it's all about my brother!
Keith
[quote=masterschamp;1553223]Joel....what the hell is the point of a vacation unless if youdon't COMPLETELY blow the diet!!!!! My favorite part!!!!! Sounds like you had a great time. That's what it's all about my brother!
Keith[/quote]
LOL, I did a good job of that!
[quote=mrky03;1555105]LOL, I did a good job of that![/quote]
Time to start the next chapter!
Joel, Isn't it funny that you look so forward to your break from training on vacation and when you're on vacation you can't wait to get back to training? We've been hooked on this for a long, long time. I guess there are worse things to be addicted to. :)
Lol! Yes we are a bunch of iron junkies aren't we!
Haven't posted my training this week, my father is in the hospital. We took him Sunday morning, very ill. He has a pocket of infection in his liver the size of a baseball! They transfered him to another hospital this evening and are going to perform a precedure to drain it tomorrow. He's getting on in years (77) so this has really taken its toll on him.
Last week was the first week of my new training cycle. Went light on everything getting reaclimated to training.
squats
135x10,225x10,275x6,335x5,389x2,405x6,5,5
leg press
760x6,940x12,1030x12
We just got a Nebula leg press machine, it feels awesome! I will be going up in weight next week for sure.
sldl
325x8,6
leg curl
105x8,6
standing calf
300x10,8,6
calf press on sled
450x10,10
[quote=mrky03;1559021]Last week was the first week of my new training cycle. Went light on everything getting reaclimated to training.
squats
135x10,225x10,275x6,335x5,389x2,405x6,5,5
leg press
760x6,940x12,1030x12
We just got a Nebula leg press machine, it feels awesome! I will be going up in weight next week for sure.
sldl
325x8,6
leg curl
105x8,6
standing calf
300x10,8,6
calf press on sled
450x10,10[/quote]
If that was your light day I cant wait to see the heavy stuff! Im jealous you have the best leg press there is! I have had the opportunity to use the Nebula press and hack squat We have Hammer Strength and the angle is horrible
[quote=Hammerfit;1559023]If that was your light day I cant wait to see the heavy stuff! Im jealous you have the best leg press there is! I have had the opportunity to use the Nebula press and hack squat We have Hammer Strength and the angle is horrible[/quote]
I agree 100% that is real weight!!! You never fail to inspire :yep:
[quote=Hammerfit;1559023]If that was your light day I cant wait to see the heavy stuff! Im jealous you have the best leg press there is! I have had the opportunity to use the Nebula press and hack squat We have Hammer Strength and the angle is horrible[/quote]
Yes, we had 2 different Nautilus leg press machines. Both were not so good. We finally got the owner to trade out for this one from one of his other gyms.
[quote=mkris7;1559411]I agree 100% that is real weight!!! You never fail to inspire :yep:[/quote]
Thanks! I don't feel so strong hanging out around this place! lol You guys keep me on my toes! lol
Still chipping away at my bench press, its got a way to go before its back to what I once could do but I'm able to do it pain free and it is productive.
I use a closer grip than I once did, just inside the rings with my pinky fingers. I try to keep my elbows at a 45 degree angle from my torso and my scapula retracted. Nothing sloppy!
bench press
135x10,185x6,225x6,265x1,280x6,5,4
incline dumbbell
120x6,4
dips
bdwt + 90 x 6,4
hanging leg raises
bdwt x 13,12
cable crunch
115x15,12
incline situps
30x10
Bdwt. 210, not too fat but not too cut either!
good wt on bench yes a closer grip saves shoulders wish I learned that years ago.
[quote=ayezer;1559831]good wt on bench yes a closer grip saves shoulders wish I learned that years ago.[/quote]
I'm chipping away at it, trying to get it back to where it once was. A lot of people don't bench anymore but it has always been an excellent chest exercise for me and as long as I don't over do it they don't bother my joints.
Getting behind on posting my workouts lately. Things have been pretty hectic dealing with my dad. He's in rehab now getting massive doses of antibiotics. Doing much better!
Killed legs today!
Squats
135x10,225x10,295x6,365x2,405x1,425x6,5,4
Leg press
670x6,860x6,940x10,1030x8,1120x6
Lovin the new leg press, only problem is you can really load that thing up with some weight!
sldl
295x6,225x6,315x8,6
leg curls
105x9,120x4 (dead!)
calf presses
860x10,8,6
standing calf raises
300x8,6
Going to pay for this one!
great training session good weights
[quote=mrky03;1562853]Getting behind on posting my workouts lately. Things have been pretty hectic dealing with my dad. He's in rehab now getting massive doses of antibiotics. Doing much better!
Killed legs today!
Squats
135x10,225x10,295x6,365x2,405x1,425x6,5,4
Leg press
670x6,860x6,940x10,1030x8,1120x6
Lovin the new leg press, only problem is you can really load that thing up with some weight!
sldl
295x6,225x6,315x8,6
leg curls
105x9,120x4 (dead!)
calf presses
860x10,8,6
standing calf raises
300x8,6
Going to pay for this one![/quote]Nice one! Heavy.
yes hammer strenght leg press angle or hack squat is not good nebula good leg press
[quote=ayezer;1562894]great training session good weights[/quote]
Thanks, I am trying to up the ante this year! lol
Bench press
135x10,185x6,225x4,245x2,265x1,285x5,4,4
incline dumbbell
130x5,3 (died on second set!)
dip
90x6,5
hanging leg raise
bdwtx15,12
cable crunch
115x15
incline situp
40x10
[quote=mrky03;1563473]Bench press
135x10,185x6,225x4,245x2,265x1,285x5,4,4
incline dumbbell
130x5,3 (died on second set!)
dip
90x6,5
hanging leg raise
bdwtx15,12
cable crunch
115x15
incline situp
40x10[/quote]
[COLOR="Red"]130x5,3 (died on second set!)[/COLOR] I can just see that 130 aiming straight for your face! Been there!
[quote=Hammerfit;1563852][COLOR=red]130x5,3 (died on second set!)[/COLOR] I can just see that 130 aiming straight for your face! Been there![/quote]
Who says bodybuilding isn't a contact sport! lol