Pump up the VOLUME!

[mrky03]

Solid stuff! Great leg day. How is your body responding to your training? Is everything going as planned?

Everything is going well at this point, I get impatient and I always want to be ahead of schedule! Abs are coming in I should start looking pretty good in about 4 more weeks. I'm 12 weeks out from the show. I normally diet for 20 weeks and I didn't start until 15 weeks out this time. Should still be plenty of time, I'm usually ready way ahead anyway. I just don't like waiting til the last weeks to get in shape!

[mrky03]

Heavy Weights to be dieting Joel. Great Job. Just an observation. Lots of volume for quads but not very much for hammies. Is that a strong point for you?

No hams are not a strong point and thanks for calling me out on that! I'm going step it up in that area this week!

[mrky03]

Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.

bench press
135x10,225x10,235x8,245x5,225x8

incline barbell
135x10,155x10,165x8,175x6,155x8

flat bench fly
50x12,12,12

incline fly
45x12,12,12

30 sec between sets of flys

chins
bdwt x 10,10,10,9

old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6

seated cable rows
170x10,190x10,210x8,170x12

straght arm rope pull downs
40x12,55x12,55x12

Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol

[Hammerfit]

Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.

bench press
135x10,225x10,235x8,245x5,225x8

incline barbell
135x10,155x10,165x8,175x6,155x8

flat bench fly
50x12,12,12

incline fly
45x12,12,12

30 sec between sets of flys

chins
bdwt x 10,10,10,9

old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6

seated cable rows
170x10,190x10,210x8,170x12

straght arm rope pull downs
40x12,55x12,55x12

Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol

Damn Right! Good Job Bro!

[mrky03]

Damn Right! Good Job Bro!

Haha, thanks for keeping me on my toes!

[mrky03]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

[Hammerfit]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

Outstanding Leg Day, you are going to be one sore puppy!

[KevinCouch]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

Lot of work in less than an hour!! Noticed the increased ham work. Nice! Your hams will probably be a litte tight tomorrow Great work!!

[joedemarco]

That must be a killer with only 30-45 seconds between sets! Good stuff.

[mrky03]

Outstanding Leg Day, you are going to be one sore puppy!

Yeah buddy! We like it that way though!

[mrky03]

Lot of work in less than an hour!! Noticed the increased ham work. Nice! Your hams will probably be a litte tight tomorrow Great work!!

Thanks, I'm training pretty hard trying to keep up the pace with you guys!

[mrky03]

That must be a killer with only 30-45 seconds between sets! Good stuff.

Oh it is killer! Can't use heavy weights at all but I still get sore! Old school stuff, kinda a lesser version of what the top guys did back in the 70's. Once my cardiovascular system catches up I hope to be able to do 315 for 4x10 with the short rest periods.

[mrky03]

Took me longer to train delts and arms than it did to do legs yesterday. Still finished in just over an hour.

seated dumbbell press
35x10,40x10,65x12,75x8,85x5,60x6 (did 6 sec negatives on the last set)

lateral raise
25x10,10,10,10

bent over lateral
30x10,10,10,10

dumbbell shrugs
110x12,120x12,130x10,140x8,150x6

barbell curl
45x10,65x10,85x10,10,10,8

incline dumbbell curl
25x10,10,10,10

one arm cable curl
25x10 drop 20x6

sculls
70x10,90x10,10,10,8

seated dumbbell ex
60x10,10,10,10

kickbacks
25x12 drop 20x6

rockers
45x12,12,10

cable crunch
115x12,12,10

leg raise
30x12,12,10

[Mac]

Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

Awesome workout.

[mrky03]

Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

Awesome workout.

Wow, was it that many? lol I didn't add them up. I rested 30-45 sec between sets, lasted just over an hr. Prob 1 hr. 15 min. after abs. Yeah, I'm sweating and huffing and puffing between sets! The 4'th set on the 4x10 sets is killer!