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  1. #181
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    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!

  2. #182
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    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!

  3. #183
    RX MEMBER mrky03's Avatar
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    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

  4. #184
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!

  5. #185
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Damn Right! Good Job Bro!
    Haha, thanks for keeping me on my toes!

  6. #186
    RX MEMBER mrky03's Avatar
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    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.

  7. #187
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!

  8. #188
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!!

  9. #189
    BARBARIAN BROTHER joedemarco's Avatar
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    That must be a killer with only 30-45 seconds between sets! Good stuff.

  10. #190
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Outstanding Leg Day, you are going to be one sore puppy!
    Yeah buddy! We like it that way though!

  11. #191
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    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!

  12. #192
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    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.

  13. #193
    RX MEMBER mrky03's Avatar
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    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

  14. #194
    Administrator Mac's Avatar
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    Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

    Awesome workout.

  15. #195
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by MacTech View Post
    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!

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