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Last workout of the year! So we made it a good one, LEGS!
leg extensions
125x15,225x12,285x13
leg press
760x20,940x12,1030x13
hacks
2plates (per side) x 12
3plates x 10
4plates x 10
seated leg curl
150x15,180x12
sldl
135x15,225x12
calf press (on leg press)
670x15,760x12
seated calf
3plates + 25 x 12
Good one! Went to positive failure on everything, will feel this one for a few days! lol
Merry Christmas everyone!
[quote=mrky03;1593533]Last workout of the year! So we made it a good one, LEGS!
leg extensions
125x15,225x12,285x13
leg press
760x20,940x12,1030x13
hacks
2plates (per side) x 12
3plates x 10
4plates x 10
seated leg curl
150x15,180x12
sldl
135x15,225x12
calf press (on leg press)
670x15,760x12
seated calf
3plates + 25 x 12
Good one! Went to positive failure on everything, will feel this one for a few days! lol
Merry Christmas everyone![/quote]
That is some big time weight on the extensions.
[B]Merry Christmas to you and your family! [/B]
I will be spending Christmas in (Bowling Green) Kentucky with my brother's family for the first time this year
Good stuff Joel!
[quote=Rick Prince;1593708]That is some big time weight on the extensions.
[B]Merry Christmas to you and your family! [/B]
I will be spending Christmas in (Bowling Green) Kentucky with my brother's family for the first time this year[/quote]
Only about 1hr and a half from me! My daughter graduated from WKU in Bowling Green in 2010. Hope you have a nice visit.
Feeling sluggish this morning. Too much Christmas! Lol
Seated Smith press
1 plate per side x 10, 1 plate + 10 x 10, 1 plate + 25 x 10,
2 plates x 6 + 1 FR
Seated lateral raise
20x12,30x10,35x9+1fr+partials
One arm cable lateral
20x9+1fr
HS shrug
3plates per side x 10,5plates x 10
Upright row
135x9
Press downs
70x12,85x10,105x10+1fr
Lying extensions
70x10,100x10+1fr
Seated dumbbell ex
80x10+1fr
dumbbell pullover
50x20,70x12,100x12
rev. grip pulldown
140x12,160x10,200x8+2fr
rev. grip barbell row
135x10,225x10
HS low row
90x10,135x7+2fr
bent over lateral
50x8+burns
hyper ex.
bdwt.x12,25x10,45x11
deadlifts (no touch, just below knee)
225x10,315x10
This workout was tough! Stretching and squeezing on every rep to failure plus forced reps. The power racks were tied up so we did deadlifts Dorian style from the floor and then to just below the knee. These were hard especially after hyper's.
Nice one. Think big!
Decline bench press
135x12,185x10,225x10,275x6+1fr
HS incline press
180x10,240x8+2fr
Low incline fly
50x10,70x10+2fr
Cable crossover
40x12+2fr
Incline curl
30x10,50x10+1rp
Ez curl bar (standing)
110x10+1
Hammer curls
50x8+2rp
Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!
leg extension
140x12,195x12,285x12+1fr
leg press (we used the Nautilus press because this goober jumped in on the Nubula that we had already loaded!)
7 plates (per side) x 10
9 plates x 10
10 plates x 5
hacks
2 plates (per side) x 12
3 plates x 12
4 plates + 10 x 10
4 plates + 25 x 6
seated leg curl
150x12,210x9+2fr
standing leg curl
40x10+2fr
calf press
5 plates x 15,6 plates x 15+5rp
seated calf
4 plates x 12+2 fr
Intensity wasn't there this morning, still got a decent workout. The goober I had to deal with didn't help but my allergies are kickin in. Oh well, no excuses just gitter done!
HA HA...........Joel, that's why I train legs at 9:00 AM on Saturdays. Most of those characters aren't going anywhere near the leg equipment after their Friday if they show up at all.
Keith
[quote=mrky03;1596555]Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!
leg extension
140x12,195x12,285x12+1fr
leg press (we used the Nautilus press because this goober jumped in on the Nubula that we had already loaded!)
7 plates (per side) x 10
9 plates x 10
10 plates x 5
hacks
2 plates (per side) x 12
3 plates x 12
4 plates + 10 x 10
4 plates + 25 x 6
seated leg curl
150x12,210x9+2fr
standing leg curl
40x10+2fr
calf press
5 plates x 15,6 plates x 15+5rp
seated calf
4 plates x 12+2 fr
Intensity wasn't there this morning, still got a decent workout. The goober I had to deal with didn't help but my allergies are kickin in. Oh well, no excuses just gitter done![/quote]
[COLOR="Red"]Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy![/COLOR]
This is too funny I went over to the leg press last nite where this guy was just sitting in it with his eyes closed I waited for a few seconds and then I said are you alright? He was a sleep I swear to god! I said well do you mind if we work in and he replied oh yeah anything to slow me down alittle bit!
[quote=masterschamp;1596703]HA HA...........Joel, that's why I train legs at 9:00 AM on Saturdays. Most of those characters aren't going anywhere near the leg equipment after their Friday if they show up at all.
Keith[/quote]
This is the reason I train at 8:30pm, as everyone is leaving the gym after their bench and arm pumping before going out on the town to tie one on.
Legs is on tap for tonight. Hope to get 10 sets of squats in before keeling over.
Ok time to get serious!
Seated smith press
1 plate per side x 10,1 plate + 25 x 10, 2 plates x 7 + 2 fr
Laterals
30x10,40x10,50x8+burns
Cable lateral
25x7+2fr+1neg
HS shrug
3plates x 10,4plates x 10,5plates+25 x 8 + burns
Upright row
135x11
Press downs
85x10,100x10,115x10+2fr
Sculls
120x6+2fr
Seated dumbbell extension
85x8+2fr
Cable crunch
115x15,12
Weighted leg raise
35x15,13
Good one!
Sweet! Get er done !!!
[quote=mrky03;1597889]Ok time to get serious!
Seated smith press
1 plate per side x 10,1 plate + 25 x 10, 2 plates x 7 + 2 fr
Laterals
30x10,40x10,50x8+burns
Cable lateral
25x7+2fr+1neg
HS shrug
3plates x 10,4plates x 10,5plates+25 x 8 + burns
Upright row
135x11
Press downs
85x10,100x10,115x10+2fr
Sculls
120x6+2fr
Seated dumbbell extension
85x8+2fr
Cable crunch
115x15,12
Weighted leg raise
35x15,13
Good one![/quote]
Great Job!
Ready to rock, Joel!
Keith
Thanks guys! I am one of those guys who gets more out of less volume.
Well I'm 51 today and loven it! Lol
[quote=mrky03;1598992]Well I'm 51 today and loven it! Lol[/quote]
HAPPY BIRTHDAY!!!!!!!!!!!!!:hbd:
:hbd:Happy Birthday, Joel!!!!!
MANY,MANY MORE, MY FRIEND!
Keith
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
Thanks Keith, these old school DY workouts are right up my alley.
Outstanding training!
Someone sit on your feet for those pullovers? YIPES
Baldie
[QUOTE=Baldiewonkanobi;1603419]Someone sit on your feet for those pullovers? YIPES
Baldie[/QUOTE]
Probably have to next time I add weight! Lol
Good workout again today.
decline press
135x10,225x10,290x4+2fr
HS incline press
3 plates per side x 8 + 2 fr
incline flys
50x10,80x8+2fr
cable cross
47x12
incline dumbbell curl
30x10,55x8+1rp
ez curl bar standing curl
110x8+3
hammer curls
50x8
Pumped!
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