Pump up the VOLUME!

[mrky03]

Old school chest and back supersetting today. Went a little slower pace used a little more weight on my top sets.

flat dumbbell bench press ss with pullups

50x12/bdwt x 10
60x10/bdwt x 10
75x10/bdwt x 10
95x7/ bdwt x 8
110x5/ bdwt x 7

incline dumbbell press ss with seated cable row

75x10/ 180x12
85x10/ 200x10
95x6/ 220x8
90x6/ 220x6

flat flys (45 sec between sets)
60x15
70x10
70x9
65x9

T bar rows
3 plates x 12
4 plates x 10
4 1/2 plates x8
5 plates x 6

pullover and press
115x12
115x9

Kinda all over the place with my reps and rest periods today. Still had a decent workout.

[mrky03]

Long one today.

Squats
135x15,225x10,275x10,315x10,365x9,385x5,325x10

Took normal rests between sets

leg press (45 sec between sets)
400x10,490x10,10,10,10

leg ex ss with leg curl (Charles Glass style)

240x10/60x10
240x10/60x10
240x10/60x10
240x10/60x8

dead lifts
135x10,225x10,315x10,365x10,405x9 (2-3 min between sets)

standing calf raise (30 sec between sets)
270x10,10,10,10

seated calf (30 sec between sets)
145x10,10,10,10

Total workout time around 90 min. Old school doing deadlifts on leg day. I've never really done regular deads on leg day. Wasn't that bad really.

[KevinCouch]

Long one today.

Squats
135x15,225x10,275x10,315x10,365x9,385x5,325x10

Took normal rests between sets

leg press (45 sec between sets)
400x10,490x10,10,10,10

leg ex ss with leg curl (Charles Glass style)

240x10/60x10
240x10/60x10
240x10/60x10
240x10/60x8

dead lifts
135x10,225x10,315x10,365x10,405x9 (2-3 min between sets)

standing calf raise (30 sec between sets)
270x10,10,10,10

seated calf (30 sec between sets)
145x10,10,10,10

Total workout time around 90 min. Old school doing deadlifts on leg day. I've never really done regular deads on leg day. Wasn't that bad really.

Nice change of pace heavy workout Joel! Doesn't appear you've lost any strength while dieting and doing fast-paced workouts.

[Mac]

Nice change of pace heavy workout Joel! Doesn't appear you've lost any strength while dieting and doing fast-paced workouts.

He's another Machine, like Joe.

[Mac]

Old school doing deadlifts on leg day. I've never really done regular deads on leg day. Wasn't that bad really.

I used to always to deads with legs, back in the day. Always got the WTF are you doing from others in the gym.

I haven't done that lately, just SLDLs on Legs part 2 day.

[mrky03]

He's another Machine, like Joe.

Ha! I wish! lol

[mrky03]

Nice change of pace heavy workout Joel! Doesn't appear you've lost any strength while dieting and doing fast-paced workouts.

Yes, my strength seems to be holding up ok. I've always used that as an indication of whether I am maintaining muscle. My body wt. hasn't changed a whole lot. All depends on what time of the day I step on the scale!

Do you guys notice a big swing in body wt. from morning till later in the day? I weigh at least 5-6 lbs more in the evenings. I know thats not important and I don't judge how well I'm doing based on scale wt. just an observation.

[mrky03]

I used to always to deads with legs, back in the day. Always got the WTF are you doing from others in the gym.

I haven't done that lately, just SLDLs on Legs part 2 day.

Yeah, I normally have always just done sldl's on leg day also. The old timers did it like this, so in keeping with my old school training experiment I thought I would give it a go. Makes sense to do them on this day really, I get a lot of ham and glute action from deads.

[Rick Prince]

Yes, my strength seems to be holding up ok. I've always used that as an indication of whether I am maintaining muscle. My body wt. hasn't changed a whole lot. All depends on what time of the day I step on the scale!

Do you guys notice a big swing in body wt. from morning till later in the day? I weigh at least 5-6 lbs more in the evenings. I know thats not important and I don't judge how well I'm doing based on scale wt. just an observation.

I hit the restroom and then weigh every morning. My weight is usually 3-4 lbs more after 4 or 5 meals and taking in fluids throughout the day.

[KevinCouch]

I hit the restroom and then weigh every morning. My weight is usually 3-4 lbs more after 4 or 5 meals and taking in fluids throughout the day.

I usually weight at least 3 pounds lighter in the morning too. The heavier you are I would think the difference would be more from morning to evening.

[mrky03]

I usually weight at least 3 pounds lighter in the morning too. The heavier you are I would think the difference would be more from morning to evening.

Makes sense, I get pretty dehydrated during the night also. Gotta get up and go to the bathroom every few hours! Sux getting old! lol


Kevin, you look like a super hero in that avi!

[mrky03]

Seated military press
95x12,135x10,155x8,185x9,185x6,195x4

lateral raise
40x12,45x10,50x8

bent over lateral
50x12,55x10,60x8

wide grip upright row
95x12,135x8

lying extension
70x15,120x8,7,5

pushdown
85x12,100x10,115x8

alt dumbbell curl
45x12,50x10,55x8

barbell curl
95x12,105x10,115x6

Good basic workout today, took normal rests between sets.

[IL WNBF Pro]

Little bump here....

[KevinCouch]

Joel,
Haven't heard from you in a long time. Everything ok on you end? You still getting ready for your show?

[mrky03]

Been out a while I know! Still chasing my contest conditioning, almost there. I've revised my plans and decided to enter an SNBF pro show in Montgomery Alabama on May 28'th.
That puts me 8 weeks out from this point, I feel much better about it.

Training is going well just been battling allergies from hell the last few weeks!

Cut back the volume somewhat from what I was doing.

Yesterdays's leg workout went like this...

squats
135x15,225x10,275x10,315x10,365x8,375x8,385x6

leg press
400x10,490x10,670x10,760x10,10

leg extension
180x12,200x10,210x8

leg curl
90x10,10,10

calf press
210x12,12,12

Tri setted the extensions, curls and calf press

seated calf
280x12,12,12 (30 sec between sets)