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  1. #241
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    That's real old school Arnold Style! That's a lot of work in 45 min. 10 weeks Joel!
    Thanks! Yes the supersetting really cuts down on the time it takes to complete a workout. I always wanted to try some of this old school stuff, didn't know what I was missing. Its taken me several weeks to get my cardio vascular system up to par to be able to do it.

  2. #242
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Thanks! Yes the supersetting really cuts down on the time it takes to complete a workout. I always wanted to try some of this old school stuff, didn't know what I was missing. Its taken me several weeks to get my cardio vascular system up to par to be able to do it.
    I agree Joel, super setting everything really is a different deal than the standard methods and taxes you fast. I started mine yesterday and by the middle it was very humbling.

  3. #243
    RX MEMBER mrky03's Avatar
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    standing calf raise
    135x15,180x10,270x12,12,12,10

    seated calf raise
    145x10,10,10,10

    squats
    135x10,225x10,260x10,10,10,9,9

    45 sec between sets

    hacks
    280x10,10,10,10

    leg ex ss with leg curl
    240x10/60x10
    240x10/60x10
    240x10/60x10
    240x10/60x8

    Did the leg curls with straght arms upper body off bench

    seated leg curl
    130x10,10,8

    sldl
    135x10,225x10,275x10,10,10

    suicide squats
    2 plates x 20, 3 plates x 25

    Breakin on these felt different for sure!

    Awesome workout, finished in about an hour.

  4. #244
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    standing calf raise
    135x15,180x10,270x12,12,12,10

    seated calf raise
    145x10,10,10,10

    squats
    135x10,225x10,260x10,10,10,9,9

    45 sec between sets

    hacks
    280x10,10,10,10

    leg ex ss with leg curl
    240x10/60x10
    240x10/60x10
    240x10/60x10
    240x10/60x8

    Did the leg curls with straght arms upper body off bench

    seated leg curl
    130x10,10,8

    sldl
    135x10,225x10,275x10,10,10

    suicide squats
    2 plates x 20, 3 plates x 25

    Breakin on these felt different for sure!

    Awesome workout, finished in about an hour.
    Great Leg Session Bro.....the leg curls are brutal that way but I think we will get much more separation out of them thats a boatload of volume and heavy ass work in an hour! Great Job!

  5. #245

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    I need a nap just reading that! Go Buddy!

  6. #246
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Great Leg Session Bro.....the leg curls are brutal that way but I think we will get much more separation out of them thats a boatload of volume and heavy ass work in an hour! Great Job!
    Thanks, I'm gradually getting into better condition so that I'm able to train heavier and get more intensity instead of just gasping for air! lol

  7. #247
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    I need a nap just reading that! Go Buddy!
    Ha, big departure for me isn't it James? lol

  8. #248
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    I do to. IF I do start doing cardio for my prep, I'll do HIIT between 15-20 minutes. Plenty to rev metabolism plus you get aneorobic exercise HIIT to cut up wheels better without stringing them out!!
    Missed this earlier, yes definitely. I have trouble holding leg size if I over do cardio.

  9. #249
    RX MEMBER mrky03's Avatar
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    Seated dumbbell press
    35x10,45x10,70x10,10,10,7

    lateral raises
    30x10,10,10,10

    bent over laterals
    40x10,10,10,10

    barbell shrugs
    315x10,335x10,10,8

    barbell curls
    45x10,90x10,10,10,8

    incline db curls
    30x10,10,10,8

    concentration curl
    25x10,8

    lying extension
    100x10,10,10,8

    kickback
    25x12,10

    rockers
    45x12,12,12

    cable crunch
    115x15,15,12

    weighted leg raises
    30x12,12,10

    Finished in 1 hr. 15 min. 30-45 sec between all sets. Awesome pump!

  10. #250
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Missed this earlier, yes definitely. I have trouble holding leg size if I over do cardio.
    I learned this the hard way last year, I rode my bike 30-40 miles twice a day to burn off bf and lost all of what little legs I had.

  11. #251
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by Hammerfit View Post
    I learned this the hard way last year, I rode my bike 30-40 miles twice a day to burn off bf and lost all of what little legs I had.
    I have always found that as long as I continue to train legs heavy during contest prep, they respond well to cardio without much size loss.

  12. #252
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    I have always found that as long as I continue to train legs heavy during contest prep, they respond well to cardio without much size loss.
    Yeah, but we're talking about normal folks! lol You fall into another category! Superman! lol

    Seriously though we all respond to training, just have to workout the volume and how much each individual can tolerate without breaking down.

  13. #253
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by joedemarco View Post
    I have always found that as long as I continue to train legs heavy during contest prep, they respond well to cardio without much size loss.
    Thats good to hear Joe. I really am in uncharted territory. Last year my leg training was not even close to what I have done this year. My legs have really responded well but like I said, I never had decent legs until now, Im terrified of burning them up!

  14. #254
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Yeah, but we're talking about normal folks! lol You fall into another category! Superman! lol

    Seriously though we all respond to training, just have to workout the volume and how much each individual can tolerate without breaking down.
    Yes it's a freakin experiment that I cant afford to go wrong!

  15. #255
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Yes it's a freakin experiment that I cant afford to go wrong!
    I know what you mean, cardio is like a double edged sword. The right amount works great,too much is a disaster!

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