Page 14 of 17 FirstFirst ... 41213141516 ... LastLast
Results 586 to 630 of 757
  1. #586
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,027
    Rep Power
    125785

    Default

    Quote Originally Posted by mrky03 View Post
    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

  2. #587
    GYM RAT mkris7's Avatar
    Join Date
    Feb 2011
    Posts
    407
    Rep Power
    17727

    Default

    Quote Originally Posted by Hammerfit View Post
    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

  3. #588
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by Hammerfit View Post
    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.

  4. #589
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by mkris7 View Post
    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

  5. #590
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    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!

  6. #591
    OLYMPIAN ayezer's Avatar
    Join Date
    Jun 2010
    Location
    Raleigh, NC
    Posts
    1,577
    Rep Power
    118243

    Default

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

  7. #592
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by ayezer View Post
    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.

  8. #593
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    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!

  9. #594
    OLYMPIAN ayezer's Avatar
    Join Date
    Jun 2010
    Location
    Raleigh, NC
    Posts
    1,577
    Rep Power
    118243

    Default

    great training session good weights
    Last edited by ayezer; 10-24-2011 at 08:53 PM. Reason: bad spelling

  10. #595

    Default

    Quote Originally Posted by mrky03 View Post
    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.

  11. #596
    OLYMPIAN ayezer's Avatar
    Join Date
    Jun 2010
    Location
    Raleigh, NC
    Posts
    1,577
    Rep Power
    118243

    Default

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

  12. #597
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by ayezer View Post
    great training session good weights
    Thanks, I am trying to up the ante this year! lol

  13. #598
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    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

  14. #599
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,027
    Rep Power
    125785

    Default

    Quote Originally Posted by mrky03 View Post
    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!

  15. #600
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by Hammerfit View Post
    130x5,3 (died on second set!) I can just see that 130 aiming straight for your face! Been there!
    Who says bodybuilding isn't a contact sport! lol

  16. #601
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    seated dumbbell press
    50x10,60x8,70x6,80x2,100x5,4,3
    These are done with palms facing at the bottom and rotated at top.

    seated barbell press
    did these in power rack off pins
    185x5,5

    lateral raise
    50x8,8

    seated bent lateral
    65x8

    shrugs
    225x8,315x6,405x6,475x6,6

    upright row
    155x6,6

  17. #602
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,027
    Rep Power
    125785

    Default

    Quote Originally Posted by mrky03 View Post
    seated dumbbell press
    50x10,60x8,70x6,80x2,100x5,4,3
    These are done with palms facing at the bottom and rotated at top.

    seated barbell press
    did these in power rack off pins
    185x5,5

    lateral raise
    50x8,8

    seated bent lateral
    65x8

    shrugs
    225x8,315x6,405x6,475x6,6

    upright row
    155x6,6
    Nice DB presses....nothing better for cannonball delts

  18. #603
    RX MEMBER masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,549
    Rep Power
    38898

    Default

    Great training as usual, Joel.....you are a beast in the gym, my friend!

    Keith

  19. #604
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Thanks guys, I have a lot to live up to around this place! Very elite group of athletes!

    bent over rows (standing on box)

    135x10,185x10,225x6,265x8,275x7,6

    pulldowns
    220x6,5,5

    seated cable row
    220x7,6

    hypers
    70x8,8

    good mornings
    155x8,8

  20. #605
    OLYMPIAN ayezer's Avatar
    Join Date
    Jun 2010
    Location
    Raleigh, NC
    Posts
    1,577
    Rep Power
    118243

    Default

    love the heavy weights

  21. #606

    Default

    Quote Originally Posted by mrky03 View Post
    Who says bodybuilding isn't a contact sport! lol
    Lol! Could be...

  22. #607
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    barbell curl
    65x10,115x6,135x2,150x6,6,5

    alt. dumbbell curl
    65x7,6

    hammer curl
    69x8

    lying extension
    70x10,90x10,110x6,135x8

    pushdowns
    130x8,7

    seated dumbbell extensions
    90x8,7

    wrist curls
    95x10,115x8,8

    reverse wrist curl
    65x9

  23. #608
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Squats
    135x10,225x10,275x6,335x6,405x1,425x7,5,5

    Pr on squats!

    leg press
    1120,8,1210x8

    Pr on leg press! Still finding my weights on the Nebula leg press. You can lift a car on this thing! LOL It's the same one Ronnie is using in his video's.

    sldl
    315x6,335x5

    leg curl
    120x6,5

    standing calf raise
    300x10,325x8,7

    calf press (Life Fitness)
    230x10,8

  24. #609
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    benchpress
    135x10,185x10,225x6,255x2,275x1,290x5,5,4

    incline db
    130x5,4

    dip
    90x6,5

    hanging leg raise
    bdwtx15,12

    cable crunch
    115x15

    decline crunch
    35x12

  25. #610
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    I'm having a very productive off season. My strength is going up regularly.

    seated dumbbell press
    50x10,60x8,70x6,80x4,100x7,5,5

    seated barbell press
    185x6,5

    lateral raise
    50x9,55x5

    bent over lateral
    65x10

    shrugs
    225x6,315x6,405x6,495x8,515x5

    upright rows
    135x4,160x7,6

  26. #611
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    bent over rows (on box)
    135x10,185x10,225x6,275x4,295x7,6

    parallel grip pullups (chest to bars)
    bdwtx8x6,5

    seated cable row
    240x7,6

    hyper's
    45x8,70x8,8

    good mornings
    160x10,8

  27. #612
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    barbell curls
    65x10,95x8,115x6,135x2,155x5,5,4

    alt dumbbell curls
    65x7,6

    hammer curl
    65x6

    lying extensions
    70x12,90x10,110x6,135x8

    pressdowns
    135x8,6

    seated dumbbell extensions
    90x8,6

    wrist curls
    115x8,8

    reverse wrist curls
    65x10

  28. #613
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    squats
    135x10,225x10,275x6,335x4,405x2,439x7,6,5 pr!

    leg press
    1210x10,1300x6 pr!

    sldl
    315x6,6 (dragging at this point!)

    leg curls
    120x7,6

    calf press on sled
    14plates x 10,8,7

    standing calf
    300x10,7

    I feel like I've been beaten with a meat hammer! Legs are DOA!

  29. #614

    Default

    Quote Originally Posted by mrky03 View Post
    squats
    135x10,225x10,275x6,335x4,405x2,439x7,6,5 pr!

    leg press
    1210x10,1300x6 pr!

    sldl
    315x6,6 (dragging at this point!)

    leg curls
    120x7,6

    calf press on sled
    14plates x 10,8,7

    standing calf
    300x10,7

    I feel like I've been beaten with a meat hammer! Legs are DOA!
    ! Sweet! That's the way Yates, uhh I mean Joel!

  30. #615
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by HeavyDutyGuy View Post
    ! Sweet! That's the way Yates, uhh I mean Joel!
    HAHA, I wish James! I was feelin pretty good yesterday!

  31. #616
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Elbows feeling a little creaky today so I moved my grip in a smidge and went a lil lighter on inclines.

    bench press
    135x10,185x6,225x4,265x2,285x1,290x5,4,4

    incline dumbbell
    120x6,6

    dips
    90x6,6

    hanging leg raise
    bdwtx15,12

    cable crunches
    115x15,12

  32. #617
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    dumbbell press
    50x10,60x10,70x6,85x2,100x6,5,4

    seated barbell press
    190x5,4

    lateral raise
    30x6,50x9,8

    bent over lateral
    40x10,50x10,65x10

    shrugs
    225x10,315x6,405x2,495x1,515x6,5

    upright row
    135x4,165x6,6

  33. #618
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    bent over rows
    135x10,185x6,225x4,275x2,295x8,305x6

    parallel grip pullups
    bdwtx10,bdwt+25x6,6

    seated cable row
    160x10,240x8,7

    hyper's
    35x8,70x8,8

    good morning's
    175x8,8

  34. #619
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    squats
    135x10,225x10,275x6,335x4,385x2,435x6,5,4

    leg press
    1030x6,6

    leg curl
    105x10,8

    sldl
    135x6,225x6,275x6

  35. #620

    Default

    Keep hammering! No, Mike that had nothing to do with you lol.

  36. #621
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,027
    Rep Power
    125785

    Default

    Quote Originally Posted by HeavyDutyGuy View Post
    Keep hammering! No, Mike that had nothing to do with you lol.
    I second that!

  37. #622
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Bench press
    135x10,185x6,225x4,265x2,275x1,295x5,4,3 (little help on 4'th rep)

    incline dumbbell
    120x6,5

    dips
    90x7,6

    calf press
    650x10,8

    standing calf raise
    300x8,6

    hanging leg raise
    bdwt.x 15,12

    cable crunch
    120x10,115x10

  38. #623
    OLYMPIAN ayezer's Avatar
    Join Date
    Jun 2010
    Location
    Raleigh, NC
    Posts
    1,577
    Rep Power
    118243

    Default

    good wt good wrkout

  39. #624
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    My lower back is pretty trashed, my chiropractor is out of town this week.
    I will hit the foam roller later...

    seated dumbbell press
    50x10,60x6,70x6,80x4,90x2,100x6,5,3

    seated barbell press
    190x5,5

    seated lateral (did these to take pressure off my back)
    25x10,30x10,30x8

    seated bent over lateral
    30x10,40x10,8

    HS shrug
    4plates x 10
    6plates x 10
    8plates x 10

  40. #625
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
    Posts
    3,027
    Rep Power
    125785

    Default

    Quote Originally Posted by mrky03 View Post
    My lower back is pretty trashed, my chiropractor is out of town this week.
    I will hit the foam roller later...

    seated dumbbell press
    50x10,60x6,70x6,80x4,90x2,100x6,5,3

    seated barbell press
    190x5,5

    seated lateral (did these to take pressure off my back)
    25x10,30x10,30x8

    seated bent over lateral
    30x10,40x10,8

    HS shrug
    4plates x 10
    6plates x 10
    8plates x 10
    FYI...Haney told me that seated work compresses the spine even more so than standing......everyone is different but I have been trying to get everyone doing their presses standing to incorporate more core strength

  41. #626

    Default

    I can't see how seated compresses the spine more. Its certainly less painful to the lower back muscles themselves. Whoo knows though, its posssible..

  42. #627
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Quote Originally Posted by Hammerfit View Post
    FYI...Haney told me that seated work compresses the spine even more so than standing......everyone is different but I have been trying to get everyone doing their presses standing to incorporate more core strength
    I can't disagree with that, I have noticed that I get less compression doing them standing. Bill Star says the same thing, when you do them standing you absorb the stress equally though your legs and spine.

  43. #628
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Lower back feels better today, was able to row just went lighter.

    bent over rows
    135x10,185x6,225x6,255x6,275x6,6

    parallel grip pullups
    bdwtx6,35x6,6

    seated cable row
    240x6,5

    hypers
    bdwtx20,45x10,8

    left out good mornings today.

  44. #629
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Ever back off the weight a little and get the best workout you've had in a while? That's what I did today....

    barbell curls
    65x10,85x10,95x6,115x6,135x7,6,5

    alt dumbbell curls
    60x6,5

    hammer curls
    60x5

    lying extensions
    70x12,90x10,110x6,130x6,5

    press downs
    100x6,130x6,5,5

    wrist curls
    95x10,9

    reverse wrist curls
    65x10

  45. #630
    RX MEMBER masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,549
    Rep Power
    38898

    Default

    Quote Originally Posted by mrky03 View Post
    Ever back off the weight a little and get the best workout you've had in a while? That's what I did today....

    barbell curls
    65x10,85x10,95x6,115x6,135x7,6,5

    alt dumbbell curls
    60x6,5

    hammer curls
    60x5

    lying extensions
    70x12,90x10,110x6,130x6,5

    press downs
    100x6,130x6,5,5

    wrist curls
    95x10,9

    reverse wrist curls
    65x10
    ha,ha....Joel....your lighter days are more than most guys heavy days!!

    Keith

Page 14 of 17 FirstFirst ... 41213141516 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •