Pump up the VOLUME!

**Hammerfit** · 10-17-2011, 09:01 PM

Originally Posted by mrky03

Last week was the first week of my new training cycle. Went light on everything getting reaclimated to training.

squats
135x10,225x10,275x6,335x5,389x2,405x6,5,5

leg press
760x6,940x12,1030x12

We just got a Nebula leg press machine, it feels awesome! I will be going up in weight next week for sure.

sldl
325x8,6

leg curl
105x8,6

standing calf
300x10,8,6

calf press on sled
450x10,10

If that was your light day I cant wait to see the heavy stuff! Im jealous you have the best leg press there is! I have had the opportunity to use the Nebula press and hack squat We have Hammer Strength and the angle is horrible

**mkris7** · 10-18-2011, 10:32 AM

Originally Posted by Hammerfit

If that was your light day I cant wait to see the heavy stuff! Im jealous you have the best leg press there is! I have had the opportunity to use the Nebula press and hack squat We have Hammer Strength and the angle is horrible

I agree 100% that is real weight!!! You never fail to inspire

**mrky03** · 10-18-2011, 05:22 PM

Originally Posted by Hammerfit

If that was your light day I cant wait to see the heavy stuff! Im jealous you have the best leg press there is! I have had the opportunity to use the Nebula press and hack squat We have Hammer Strength and the angle is horrible

Yes, we had 2 different Nautilus leg press machines. Both were not so good. We finally got the owner to trade out for this one from one of his other gyms.

**mrky03** · 10-18-2011, 05:23 PM

Originally Posted by mkris7

I agree 100% that is real weight!!! You never fail to inspire

Thanks! I don't feel so strong hanging out around this place! lol You guys keep me on my toes! lol

**mrky03** · 10-18-2011, 05:33 PM

Still chipping away at my bench press, its got a way to go before its back to what I once could do but I'm able to do it pain free and it is productive.
I use a closer grip than I once did, just inside the rings with my pinky fingers. I try to keep my elbows at a 45 degree angle from my torso and my scapula retracted. Nothing sloppy!

bench press
135x10,185x6,225x6,265x1,280x6,5,4

incline dumbbell
120x6,4

dips
bdwt + 90 x 6,4

hanging leg raises
bdwt x 13,12

cable crunch
115x15,12

incline situps
30x10

Bdwt. 210, not too fat but not too cut either!

**ayezer** · 10-18-2011, 10:45 PM

good wt on bench yes a closer grip saves shoulders wish I learned that years ago.

**mrky03** · 10-22-2011, 06:43 PM

Originally Posted by ayezer

good wt on bench yes a closer grip saves shoulders wish I learned that years ago.

I'm chipping away at it, trying to get it back to where it once was. A lot of people don't bench anymore but it has always been an excellent chest exercise for me and as long as I don't over do it they don't bother my joints.

**mrky03** · 10-24-2011, 07:59 PM

Getting behind on posting my workouts lately. Things have been pretty hectic dealing with my dad. He's in rehab now getting massive doses of antibiotics. Doing much better!

Killed legs today!

Squats
135x10,225x10,295x6,365x2,405x1,425x6,5,4

Leg press
670x6,860x6,940x10,1030x8,1120x6

Lovin the new leg press, only problem is you can really load that thing up with some weight!

sldl
295x6,225x6,315x8,6

leg curls
105x9,120x4 (dead!)

calf presses
860x10,8,6

standing calf raises
300x8,6

Going to pay for this one!

**ayezer** · 10-24-2011, 08:53 PM

great training session good weights

**HeavyDutyGuy** · 10-24-2011, 10:44 PM

Originally Posted by mrky03

Getting behind on posting my workouts lately. Things have been pretty hectic dealing with my dad. He's in rehab now getting massive doses of antibiotics. Doing much better!

Killed legs today!

Squats
135x10,225x10,295x6,365x2,405x1,425x6,5,4

Leg press
670x6,860x6,940x10,1030x8,1120x6

Lovin the new leg press, only problem is you can really load that thing up with some weight!

sldl
295x6,225x6,315x8,6

leg curls
105x9,120x4 (dead!)

calf presses
860x10,8,6

standing calf raises
300x8,6

Going to pay for this one!

Nice one! Heavy.

**ayezer** · 10-25-2011, 07:53 AM

yes hammer strenght leg press angle or hack squat is not good nebula good leg press

**mrky03** · 10-25-2011, 09:17 PM

Originally Posted by ayezer

great training session good weights

Thanks, I am trying to up the ante this year! lol

**mrky03** · 10-25-2011, 09:20 PM

Bench press
135x10,185x6,225x4,245x2,265x1,285x5,4,4

incline dumbbell
130x5,3 (died on second set!)

dip
90x6,5

hanging leg raise
bdwtx15,12

cable crunch
115x15

incline situp
40x10

**Hammerfit** · 10-26-2011, 09:23 AM

Originally Posted by mrky03

Bench press
135x10,185x6,225x4,245x2,265x1,285x5,4,4

incline dumbbell
130x5,3 (died on second set!)

dip
90x6,5

hanging leg raise
bdwtx15,12

cable crunch
115x15

incline situp
40x10

130x5,3 (died on second set!) I can just see that 130 aiming straight for your face! Been there!