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  1. #646
    RX MEMBER mrky03's Avatar
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    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.

  2. #647

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    Nice one. Think big!

  3. #648
    RX MEMBER mrky03's Avatar
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    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

  4. #649
    RX MEMBER mrky03's Avatar
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    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!

  5. #650
    RX MEMBER masterschamp's Avatar
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    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

  6. #651
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!
    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!

    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!

  7. #652
    Administrator Mac's Avatar
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    Quote Originally Posted by masterschamp View Post
    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
    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.

  8. #653
    RX MEMBER mrky03's Avatar
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    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!

  9. #654

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    Sweet! Get er done !!!

  10. #655
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!
    Great Job!

  11. #656
    RX MEMBER masterschamp's Avatar
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    Ready to rock, Joel!

    Keith

  12. #657
    RX MEMBER mrky03's Avatar
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    Thanks guys! I am one of those guys who gets more out of less volume.

  13. #658
    RX MEMBER mrky03's Avatar
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    Well I'm 51 today and loven it! Lol
    Last edited by mrky03; 01-04-2012 at 09:00 AM.

  14. #659
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Well I'm 51 today and loven it! Lol
    HAPPY BIRTHDAY!!!!!!!!!!!!!

  15. #660
    RX MEMBER masterschamp's Avatar
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    Happy Birthday, Joel!!!!!

    MANY,MANY MORE, MY FRIEND!


    Keith

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