Moving Up A Weight Class

**Hammerfit** · 10-27-2010, 10:07 AM

Originally Posted by joedemarco

Lol...thanks, Kevin. It was just one of those days where I had to back off a little bit with the amount of weight. Everything just kind of "ached" and I was just experiencing overall body fatigue. I went into the gym yesterday planning on working up a little heavier on bench but it just wasn't the day. I think the day off today should really help me. Just going to eat all day and recover.

Eat Rest to Grow!

**freebirdmac** · 10-27-2010, 10:08 AM

At least we know you're human

**joedemarco** · 10-27-2010, 10:18 AM

Originally Posted by Hammerfit

Eat Rest to Grow!

I agree. The days off from the gym are just as important as the days in!

Originally Posted by freebirdmac

At least we know you're human

Yes, this should squash any alien rumors that have been going around the forum.....

**joedemarco** · 10-28-2010, 07:05 PM

Just a solid back and calf workout today. Didn't go for any PR's today as my body is still recovering, to a certain extent, from the stress of Monday's workout.

Deads: Working sets: 455 X 5, 405 X 8, 405 X 8
Good Mornings: 315 X 8 (3 sets)
Wide Grip Pulldowns: 190 X 10 (5 sets)
Seated Cable Rows: 180 X 10 (3 sets)
Hammer Front Pulldowns: 4 plates X 10 (3 sets)

Standing Calves: Rack + 2 plates (660#) X 12 (6 sets)

Hitting legs tomorrow.

**joedemarco** · 10-29-2010, 04:12 PM

Good solid leg day today. No PR's but I'm pretty beat. I trained with a buddy of mine who competes. I think a lot of you know what I am talking about when I say that there is nothing I enjoy more then "killing" a 26 year old bodybuilder in the gym on leg day. He limped out of the gym, possibly never to return for another workout....lol.

I resisted the urge to squat again, as I knew deep inside that I needed a break from it.

Leg Press: Felt pretty good. Was doing sets of 10 reps and worked up to 24 plates for 10 reps. Probably the toughest set was on the way back down I got 20 reps with 20 plates.

Hacks: Worked up to 10 plates for 10 reps for 2 sets. Also did a set with 12 plates for 6 reps (very challenging).

Stiff legged deads: 3 sets of 10 with 315

Leg Extensions: 3 drops sets

Hitting shoulders/biceps tomorrow in the A.M.

**bryantone** · 10-29-2010, 08:40 PM

24 Plates!!. Either your gym has a lot of plates or people were flipping you the bird behind your back waiting for you to give some up. Now I am going to go out into the garage/gym and work mine with___plates! I left the number blank out of sheer embarassment

**joedemarco** · 10-29-2010, 09:13 PM

Originally Posted by bryantone

24 Plates!!. Either your gym has a lot of plates or people were flipping you the bird behind your back waiting for you to give some up. Now I am going to go out into the garage/gym and work mine with___plates! I left the number blank out of sheer embarassment

Lol...we have a lot of plates at my gym. There's 45's everywhere you look.

**Baldiewonkanobi** · 10-29-2010, 09:31 PM

Taking my piss ant little 20 plates leg press and gonna sulk in the corner......NT

Baldie

**joedemarco** · 10-29-2010, 10:10 PM

Originally Posted by Baldiewonkanobi

Taking my piss ant little 20 plates leg press and gonna sulk in the corner......NT

Baldie

I'm proud of how hard you having been banging away at legs. You are gonna show those 60 and 70 guys some serious wheels next year. I look forward to watching you take both divisions in Pitt.

**joedemarco** · 11-01-2010, 03:23 PM

Hit shoulders and biceps Saturday and legs today. Really hit legs hard and gave it everything I had. I'm pretty fatigued at the moment.

Squats: Several warm-ups prior to working sets. 455 X 6 for 3 sets, 405 X 12, 365 X 17 (pain X 10). I squatted again today with wraps and power belt. Definitely adds weight to my squat.

Three sets of leg extensions with lots of slow negatives. Three sets of leg curls with the same.

I'm noticing some great growth in my legs. Bought a new pair of pants last week and had to buy a size 32 because I can't get the 29s or 30s up over my ass...lol.

Chest/triceps tomorrow.

**Hammerfit** · 11-01-2010, 04:18 PM

Originally Posted by joedemarco

Hit shoulders and biceps Saturday and legs today. Really hit legs hard and gave it everything I had. I'm pretty fatigued at the moment.

Squats: Several warm-ups prior to working sets. 455 X 6 for 3 sets, 405 X 12, 365 X 17 (pain X 10). I squatted again today with wraps and power belt. Definitely adds weight to my squat.

Three sets of leg extensions with lots of slow negatives. Three sets of leg curls with the same.

I'm noticing some great growth in my legs. Bought a new pair of pants last week and had to buy a size 32 because I can't get the 29s or 30s up over my ass...lol.

Chest/triceps tomorrow.

The squat master at it again! I did the same thing with my jeans, pulled them out of the closet for the first time this year just to find out they wont go over my big ass!

**Mac** · 11-01-2010, 05:11 PM

Originally Posted by joedemarco

Chest/triceps tomorrow.

Next you will be needing new shirts too!!

**joedemarco** · 11-02-2010, 08:21 AM

Woke up with some pretty stiff legs this morning. I'm sure they'll get more sore as the day goes on. Just had my favorite breakfast meal: egg whites/hash browns/toast. Looking forward to a good chest/tricep workout at lunch time.

**joedemarco** · 11-03-2010, 09:15 AM

Day off today! I'm pretty happy about that. Hit chest/triceps yesterday. Workout went well and I am pretty sore this morning from it.

Bench: Several warm-ups prior to working sets. 315X6, 335X3, 315X5, 295X8, 285X8

Incline Bench: 225X10 for 5 sets

Flat DB: 95X10 for 5 sets (I think I actually only got 9 on the last two sets)

Dips: Just with body weight for pump/burn: Sets of 25, 25, 20, 20

Rope pushdowns: 125 X 20 for 5 sets (reps get kind of partial on last couple of sets)

One arm cable pushdown(I do these starting from chest and push down at an angle until my arm is by my side): 55X15 (3 sets)

Overhead cable triceps: 125X15 (3 sets)

**KevinCouch** · 11-03-2010, 05:48 PM

Originally Posted by joedemarco

Day off today! I'm pretty happy about that. Hit chest/triceps yesterday. Workout went well and I am pretty sore this morning from it.

Bench: Several warm-ups prior to working sets. 315X6, 335X3, 315X5, 295X8, 285X8

Incline Bench: 225X10 for 5 sets

Flat DB: 95X10 for 5 sets (I think I actually only got 9 on the last two sets)

Dips: Just with body weight for pump/burn: Sets of 25, 25, 20, 20

Rope pushdowns: 125 X 20 for 5 sets (reps get kind of partial on last couple of sets)

One arm cable pushdown(I do these starting from chest and push down at an angle until my arm is by my side): 55X15 (3 sets)

Overhead cable triceps: 125X15 (3 sets)

Great Workout Joe! You hit 200 pounds yet?