Bent over rows
135x10,225x8,250x6,285x8,8
parallel grip pullups
bdwt.x 8, +50x8,7
seated cable row
260x8,7
barbell curl
95x10.115x6,125x8,8
dumbbell curls
50x8,8
close grip ez curl bar
110x6
Printable View
Bent over rows
135x10,225x8,250x6,285x8,8
parallel grip pullups
bdwt.x 8, +50x8,7
seated cable row
260x8,7
barbell curl
95x10.115x6,125x8,8
dumbbell curls
50x8,8
close grip ez curl bar
110x6
[quote=mrky03;1503952]Ha! Well, my goal is to stay in reasonable condition and still make gains.
Too hard to diet off the fat in my old age! lol[/quote]
Yeah...but your reasonable condition is alot of guys stage condition!!
Keith
seated barbell press
95x8,135x8,155x4,185x1,205x6,5
seated dumbbell press
90x7,6
lateral raise
45x8,8
bent over lateral
65x8,8
shrugs
225x6,315x4,405x4,475x8,8
upright rows
135x8,8
Joel,
Your pic above looks incredible!!
You look fuller and still holding great condition. This next 8 weeks should be a little easier than the last 8 weeks leading up to your show this year.
Back in the gym after a week off! Yesterday,I started the week off right with legs
Leg press
490x10,580x8,670x8,760x8,810x8
squats
225x8,275x6,315x4,365x6,6
dumbell lunges on box
50's x 8,8
seated leg curls
150x8,190x8,195x8
standing calf raise
195x10,225x10,300x8,335x8,8
seated calf
5 plates x 8,8
Bi's, tri's and forearms
barbell curls
65x10,95x10,115x8,125x6
alt dumbbell curls
50x8,55x8
hammer curls
45x8
press downs
70x10,10,85x8,100x6,115x8,8
lying extensions
70x10,110x8,8
wrist curls
95x8,115x8,8
reverse wrist curls
65x8
Shoulder's and traps
seated military press
95x8,135x6,155x4,185x8,7
seated dumbbell press
80x8,7
lateral raise
45x8,8
bent over lateral (seated)
40x8
upright rows
135x8,8
Today Back
deads
135x10,225x8,315x6,365x2,405x8,415x6
HS pulldown
3 1/2 plates per side x 8,7
seated cable row (straght bar)
200x8,220x8
bent over row
225x8
hyper extensions
45x8,8
good mornings
135x8
[quote=mrky03;1515007]Shoulder's and traps
seated military press
95x8,135x6,155x4,185x8,7
seated dumbbell press
80x8,7
lateral raise
45x8,8
bent over lateral (seated)
40x8
upright rows
135x8,8
Today Back
deads
135x10,225x8,315x6,365x2,405x8,415x6
HS pulldown
3 1/2 plates per side x 8,7
seated cable row (straght bar)
200x8,220x8
bent over row
225x8
hyper extensions
45x8,8
good mornings
135x8[/quote]
[COLOR="Red"]135x10,225x8,315x6,[COLOR="Black"]365x2[/COLOR],405x8,415x6 [/COLOR] Just curious, is the 2 reps in the middle a typo or did u decide the weight was too light for that set.....great delt and back routien
Great training, as usual, Joel.
Keith
[quote=Hammerfit;1515204][COLOR=red]135x10,225x8,315x6,[COLOR=black]365x2[/COLOR],405x8,415x6 [/COLOR]Just curious, is the 2 reps in the middle a typo or did u decide the weight was too light for that set.....great delt and back routien[/quote]
Just part of the warmup, I do an acclimation set for a rep or two before I hit the main working sets.
benchpress
135x8,185x6,225x6,245x2,255x8,7,5
incline dumbbell press
100x8,8
dips
45x8,7
weighted leg raise
35x10,10
115x12
incline crunch (weighted)
25x12
Tired as hell today, terrible nights sleep! Took a big dose of pre workout supp and had a decent leg day, go figure!
standing calf raise
warmup then, 345x8,7,7
seated calf
5 plates x 7,7
leg press
490x10,580x8,670x6,760x1,830x6,850x6
squats
225x6,275x5,335x1,375x6,6
Wore my Olympic lifting shoes today, no wraps real deep. Felt really good could've went heavier. Next week!
lunges (on box)
60's x 8,8
seated leg curls
210x8,8
Definitely will go up in weight on everything next week. Little bloated from the weekend, will have everything in check by Friday.
[quote=mrky03;1517257]Tired as hell today, terrible nights sleep! Took a big dose of pre workout supp and had a decent leg day, go figure!
standing calf raise
warmup then, 345x8,7,7
seated calf
5 plates x 7,7
leg press
490x10,580x8,670x6,760x1,830x6,850x6
squats
225x6,275x5,335x1,375x6,6
Wore my Olympic lifting shoes today, no wraps real deep. Felt really good could've went heavier. Next week!
lunges (on box)
60's x 8,8
seated leg curls
210x8,8
Definitely will go up in weight on everything next week. Little bloated from the weekend, will have everything in check by Friday.[/quote]
Do you get a better feel wearing the O shoes? I finally got a pair on converse hightops and I like it much better to squat in although it took awhile for me to get used to wearing a flat sole after years of wearing new balance shoes.
[quote=Hammerfit;1517617]Do you get a better feel wearing the O shoes? I finally got a pair on converse hightops and I like it much better to squat in although it took awhile for me to get used to wearing a flat sole after years of wearing new balance shoes.[/quote]
Yes they do feel good, takes a little getting used to if you're used to squating flat footed. Mine have a 3/4 inch tapered heel. Lets you really bottom out without excessive forward lean.Really solid you don't roll around like with some athletic shoes.
barbell curl
65x10,95x6,115x6,125x4,135x6,6
pressdowns
60x10,70x8,85x6,100x4,120x6,6
alt dumbbell curl
60x6,6
lying extensions
90x10,130x6,6
hammer curls
55x8
wrist curls
135x7,5
reverse wrist curl
65x10
Todays shoulder workout
seated military press
115x10,135x6,155x6,175x1,195x6,6
seated dumbbell press
90x6,5
lateral raise
50x6,6
seated rear lateral
50x7
upright row
95x6,145x6,5
Goood stuff!
Training looks great as usual, Joel. What's up next for you contest-wise?
Keith
[quote=masterschamp;1521204]Training looks great as usual, Joel. What's up next for you contest-wise?
Keith[/quote]
Keith, I plan to enter the pro world olympia in Montgomery in May.
Joel.
Great workouts. Looks like you're doing heavier weight now too. Are you in full-blown offseason workouts yet?
[quote=mrky03;1526054]Keith, I plan to enter the pro world olympia in Montgomery in May.[/quote]
What's the date? That is only about a 12 hour drive for me...I would like to go to see you if I can.
Keith
[quote=masterschamp;1527003]What's the date? That is only about a 12 hour drive for me...I would like to go to see you if I can.
Keith[/quote]
That would be awesome Keith! I think the date is May 26'th 2012. Its on Memorial Day weekend.
Been slacking on my posting for a few weeks!
standing calf
155x10,170x8,255x8,300x8,345x7,7
seated calf
5plates x 7,7
leg press
490x10,580x6,670x6,760x6,850x8,900x8
squat
225x6,315x6,385x7,395x4
dumbbell lunge
45x6,75x6,85x6,6
standing leg curl
50x8,8
Not used to training early, but still not bad.
[quote=mrky03;1530691]Been slacking on my posting for a few weeks!
standing calf
155x10,170x8,255x8,300x8,345x7,7
seated calf
5plates x 7,7
leg press
490x10,580x6,670x6,760x6,850x8,900x8
squat
225x6,315x6,385x7,395x4
dumbbell lunge
45x6,75x6,85x6,6
standing leg curl
50x8,8
Not used to training early, but still not bad.[/quote]
Bad Ass Leg Day Bro no matter what time it was!
[quote=mrky03;1530691]Been slacking on my posting for a few weeks!
standing calf
155x10,170x8,255x8,300x8,345x7,7
seated calf
5plates x 7,7
leg press
490x10,580x6,670x6,760x6,850x8,900x8
squat
225x6,315x6,385x7,395x4
dumbbell lunge
45x6,75x6,85x6,6
standing leg curl
50x8,8
Not used to training early, but still not bad.[/quote]
Wicked leg workout and some nice big numbers! Real Strong!
Keep up the great work my friend. :)
Agree with Mike, good leg workout good wts on Squats and leg press!!!
Thanks guys, I'm trying to get as strong as I can this fall and winter. Eating a little more now, up to about 210. Trying not to get fat! lol
Bi's, tri's and forearms
barbell curl
65x10,95x6,115x6,140x6,6
alternated with pushdowns, not a superset. I rested long enough to get my breath back.
pushdowns
70x10,85x10,100x6,115x6,135x6,6
alt. dumbbell curls
65x6,6
alternated with lying extensions
130x8,6
I do these with my head off the end of the bench and let the bar go back behind my head for a full stretch.
hammer curl
55x7
wrist curl
135x6,6
reverse wrist curl
95x8
Numbers moving in a positive directiom, hard consistant training!
Wed. delt workout
seated military press
95x8,135x6,155x6,185x1,205x6,5
seated dumbbell press
95x6,5
lateral raise
50x8,7
seated bent over lateral
60x8
upright row
45x6,95x6,155x6,5
deadlifts
185x10,225x10,315x6,365x5,405x2,455x6,5
pulldowns
220x7,6
seated cable row
220x7,6
hypers
2 sets of 8 holding 10 lb plates at arms length.
Had to improvise on these, they moved the hyper extension upstairs where we don't have any weights, sux!
good mornings
135x10
[quote=mrky03;1533075]deadlifts
185x10,225x10,315x6,365x5,405x2,455x6,5
pulldowns
220x7,6
seated cable row
220x7,6
hypers
2 sets of 8 holding 10 lb plates at arms length.
Had to improvise on these, they moved the hyper extension upstairs where we don't have any weights, sux!
good mornings
135x10[/quote]
Nice back session Hypers (that's nuts w the 10 lb plates) I do these w no weight and very high reps and they just about rip out my lower abs or are you talking about what I would call a reverse hyper (facing down)?
[quote=Hammerfit;1533102]Nice back session Hypers (that's nuts w the 10 lb plates) I do these w no weight and very high reps and they just about rip out my lower abs or are you talking about what I would call a reverse hyper (facing down)?[/quote]
Yes just regular hyper extensions for the lower back. My gym has an upstairs area where they have all the ab equipment and the hyper extension equipment. Sux because there is never enough plates up there to use much load on anything.
Monday's leg workout.....
Leg press (sled)
progressive warmups then, 930x10,1010x8
squats
225x6,316x6,365x2, 405x6,5
dumbbell lunge
70x6,90x5,4 (did these up on a step)
leg curl
105x10,8
standing calf
300x10,325x8,7
seated
5 plates x 8,7
barbell curl
warmup then, 145x6,6
pressdowns
135x8,135x6
alt dumbbell curl
65x8,6
lying extension
130x8,135x6
hammer curl
55x8
wrist curl
115x8,8
reverse wrist curl
90x8
Good training.. nice deads!
I am a max ot warrior! lol!! Seriously I am having some very productive workouts lately.
seated military press
95x8,135x8,155x6,175x2,205x6,5
Really intense on these today really had to dig deep to get that last rep on the two heavy working sets.
seated dumbbell press
95x6,4
lateral raise
50x9,8
seated bent over lateral
60x8
upright row
160x6,5
Big numbers you're posting! Extra food is agreeing with you.
Not such a warrior today! lol Got to the gym later than normal due to a dental appointment. Kind of one of those low energy days, but I slogged out a decent workout. No records fell! lol
deadlifts
135x10,225x6,315x6,365x2,405x2,455x6,5
pulldowns
225x8,6
seated cable row
225x8,7
hyper extensions
30lbs held at arms length x 12,10
good mornings
145x8
[quote=freebirdmac;1536391]Big numbers you're posting! Extra food is agreeing with you.[/quote]
Thanks! I do what I can! lol
leg press
400x10,490x10,670x6,760x4,900x8,940x6
Used the Nautilus leverage leg press today. I get a better range of motion on this one, not crazy about either one of our leg press machines though.
squat
225x6,315x6,365x2,410x6,4,4
My belt was cutting off my air, getting too dam fat! lol
lunge
135x7,155x9 (up on box)
leg curl
120x6,6
standing calf raise
155x10,195x10,345x8,8
seated calf
5 plates x 9,7