Pump up the VOLUME!

[mrky03]

Great training! Keepin it heavy! How far out are you?

Thanks! 4 weeks out from this Saturday, May 28'th.

[mrky03]

Today was my middle of the week easier day.

standing calf raises on Smith machine
6 plates x 10
6 plates + 10's x 10
6 plates + 25's x 8,8

First time using the Smith for calf raises. Felt good, I used a cardio step with some plates on it to keep it from flipping.

seated calf
4 plates x 10,8,7

cable crunch
115x15,12

lying leg raise
40x12,11

hanging leg raise
bdwt x 10,10

wrist curls
115x10,8

reverse wrist curls
65x10,10

Giant setted everything, finished in 30 min.

Did 16 min. Max OT cardio on the recumbent. Was my second session today, did my normal bout of it first thing this morning on my recumbent bike.

Not holding back, I will go all out these last four weeks to get as conditioned as possible!

[Mac]

Not holding back, I will go all out these last four weeks to get as conditioned as possible!

You are going to be f'n shredded by then.

Keep it going Joel.

[masterschamp]

Today was my middle of the week easier day.

standing calf raises on Smith machine
6 plates x 10
6 plates + 10's x 10
6 plates + 25's x 8,8

First time using the Smith for calf raises. Felt good, I used a cardio step with some plates on it to keep it from flipping.

seated calf
4 plates x 10,8,7

cable crunch
115x15,12

lying leg raise
40x12,11

hanging leg raise
bdwt x 10,10

wrist curls
115x10,8

reverse wrist curls
65x10,10

Giant setted everything, finished in 30 min.

Did 16 min. Max OT cardio on the recumbent. Was my second session today, did my normal bout of it first thing this morning on my recumbent bike.

Not holding back, I will go all out these last four weeks to get as conditioned as possible!

Joel,
How do you run your 16 min HIT sessions on the bike..how do you break up the time?

Keith

[HeavyDutyGuy]

I am picturing a Zane like dominance in the muscularity dept over his competition. Mark my words folks. GO GET EM CHAMP!

[mrky03]

Joel,
How do you run your 16 min HIT sessions on the bike..how do you break up the time?

Keith

Keith,
My bike is a manual control 1-8 tension settings. I start at level 5 for one minute and alternate with level 7 for one minute going back and forth each minute. I strive to burn more calories or more distance on the digital readout. Basically stay out of my comfort zone huff'n and puff'n for 16 grueling minutes.

[mrky03]

You are going to be f'n shredded by then.

Keep it going Joel.

Thanks Steve, I am trying my best!

[mrky03]

I am picturing a Zane like dominance in the muscularity dept over his competition. Mark my words folks. GO GET EM CHAMP!

Ha! I can only hope James! Going to be fun trying! You have to bring your best to these contests to have a chance thats for sure.

[mrky03]

Deadlifts (from floor)

Couple sets of squats to warm up then
225x6
315x6
365x2
405x2
465x5

Stopped at one working set at 465 again today. Lower back feeling fatiqued from squats on Mon. I do my deads from a dead stop on each rep no touch and go.

pull ups
bdwt. x 10
+35x7,6

T bar rows
2 plates x10
3 plates x8
4 plates x6
5 plates x5
4 plates +25 x6

seated cable row
220x8,7

Shrugs
315x10
405x10
455x6,5

Pretty good workout, starting to feel the effects of the diet though.

[Hammerfit]

Deadlifts (from floor)

Couple sets of squats to warm up then
225x6
315x6
365x2
405x2
465x5

Stopped at one working set at 465 again today. Lower back feeling fatiqued from squats on Mon. I do my deads from a dead stop on each rep no touch and go.

pull ups
bdwt. x 10
+35x7,6

T bar rows
2 plates x10
3 plates x8
4 plates x6
5 plates x5
4 plates +25 x6

seated cable row
220x8,7

Shrugs
315x10
405x10
455x6,5

Pretty good workout, starting to feel the effects of the diet though.

465x5

Stopped at one working set at 465 again today. Lower back feeling fatiqued from squats on Mon. I do my deads from a dead stop on each rep no touch and go.

Nice Job, I have been doing floor deads the day before squats and it quickly kills your ham strength but I think for BB purposes it is sound. Started doing the same thing off the floor. Actually release the grip briefly to make sure there is no momentum.

[JoeB8962]

Deadlifts (from floor)

Couple sets of squats to warm up then
225x6
315x6
365x2
405x2
465x5

Stopped at one working set at 465 again today. Lower back feeling fatiqued from squats on Mon. I do my deads from a dead stop on each rep no touch and go.

pull ups
bdwt. x 10
+35x7,6

T bar rows
2 plates x10
3 plates x8
4 plates x6
5 plates x5
4 plates +25 x6

seated cable row
220x8,7

Shrugs
315x10
405x10
455x6,5

Pretty good workout, starting to feel the effects of the diet though.

Those are some impressive numbers..keep up the good work!

[mrky03]

465x5

Stopped at one working set at 465 again today. Lower back feeling fatiqued from squats on Mon. I do my deads from a dead stop on each rep no touch and go.

Nice Job, I have been doing floor deads the day before squats and it quickly kills your ham strength but I think for BB purposes it is sound. Started doing the same thing off the floor. Actually release the grip briefly to make sure there is no momentum.

Yes,I used to do them touch and go when I was younger. Didn't have much power coming off the floor and I was always injuring my back.

[mrky03]

Those are some impressive numbers..keep up the good work!

Thanks!

I try to keep up my strength as much as possible though my diet.

[mrky03]

Standing military presses
95x10,135x6,155x2,185x5,4

Strength is down quite a bit on these.

seated dumbbell press
85x7,6

lateral raises
30x12,45x8,45x7

bent over laterals
60x8,60x8

lying triceps extensions
90x10,120x8,120x6

single dumbbell two handed extensions
90x7,6

pressdowns
85x10,100x8

[masterschamp]

Standing military presses
95x10,135x6,155x2,185x5,4

Strength is down quite a bit on these.

seated dumbbell press
85x7,6

lateral raises
30x12,45x8,45x7

bent over laterals
60x8,60x8

lying triceps extensions
90x10,120x8,120x6

single dumbbell two handed extensions
90x7,6

pressdowns
85x10,100x8

Your "strength is down quite a bit" is equal to most trainers heavy sets!

Keith