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  1. #661

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    Happy birthday Joel!!!

  2. #662
    RX MEMBER mrky03's Avatar
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    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

  3. #663
    Administrator Mac's Avatar
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    Quote Originally Posted by mrky03 View Post
    Well I'm 51 today and loven it! Lol
    Happy Birthday.

    You're doing $@#$ great for 31 let alone 51.

  4. #664

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    Quote Originally Posted by mrky03 View Post
    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
    Perfect Dorian workout!

  5. #665
    RX MEMBER mrky03's Avatar
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    Really felt that one James!

  6. #666
    RX MEMBER mrky03's Avatar
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    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!

  7. #667
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!
    oh hell yeah, make sure you pound the carbs after those brutal sessions
    bowl of white rice after taxing training is like majic

  8. #668
    RX MEMBER mrky03's Avatar
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    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!

  9. #669
    Administrator Mac's Avatar
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    Quote Originally Posted by mrky03 View Post
    Finished in 45min intensity through the roof!
    That's for damned sure. Nice job.

  10. #670
    RX MEMBER mrky03's Avatar
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    Thanks Steve,I'm loving this old school HIT workout!

  11. #671
    OLYMPIAN ayezer's Avatar
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    agree with Mike as to carbs after the brutal hi volume workouts esp big bodyparts.

  12. #672
    RX MEMBER mrky03's Avatar
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    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.

  13. #673
    RX MEMBER mrky03's Avatar
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    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!
    Last edited by mrky03; 01-10-2012 at 06:52 PM.

  14. #674

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    Good one!! Strength sea to be jumping up !!

  15. #675
    RX MEMBER masterschamp's Avatar
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    DB pullovers were sick !! Your training is always an inspiration, Joel.

    Keith

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