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  1. #31
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    I may get over concerned about how much weight I'm lifting vs. quality of the workout from time to time!
    I used to be too concerned about the weight I'm pushing to but now it's so important to stay injury free. I'm concentrating on doing as heavy as I can safely without risking further injury (back injury it knocked me out of my prep for the Nationals in October)

    When you're on stage the judges don't know how much weight you push they just critique your physique. True you need heavy basic exercises to build quality muscle IMO it's not worth the risk to try and push what I used to.

    Keep up the great training!!

  2. #32
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by KevinCouch View Post
    I used to be too concerned about the weight I'm pushing to but now it's so important to stay injury free. I'm concentrating on doing as heavy as I can safely without risking further injury (back injury it knocked me out of my prep for the Nationals in October)

    When you're on stage the judges don't know how much weight you push they just critique your physique. True you need heavy basic exercises to build quality muscle IMO it's not worth the risk to try and push what I used to.

    Keep up the great training!!
    yep what he said ^^^^^^^

  3. #33
    BARBARIAN BROTHER joedemarco's Avatar
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    Getting some good solid workouts in. Keep it up!

  4. #34
    RX MEMBER mrky03's Avatar
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    Thanks for the encouragement guys! I agree staying injury free is the most important thing, can't train if you're hurt! I almost didn't compete last summer because of a lower back/hip problem that really hampered my leg training thoughout my prep.

  5. #35
    RX MEMBER mrky03's Avatar
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    Heavy (for me) chest day

    bench press
    135x10,185x6,225x6,245x2,285x4,4,3

    incline benchpress
    135x4,225x7,4,5

    Hammer Strength decline
    3 plates per side x 5,5

    hanging leg raises 3 sets of 12

    cable crunch
    120x10,8

    My bench sucks compared to a few yrs back but I really feel it with slow neg's and controlled reps.

  6. #36
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    Heavy (for me) chest day

    bench press
    135x10,185x6,225x6,245x2,285x4,4,3

    incline benchpress
    135x4,225x7,4,5

    Hammer Strength decline
    3 plates per side x 5,5

    hanging leg raises 3 sets of 12

    cable crunch
    120x10,8

    My bench sucks compared to a few yrs back but I really feel it with slow neg's and controlled reps.
    Do you do only pressing movements on your heavy chest day like this workout or are you like me where you just mix it up and hit your chest from many angles on any given day?

  7. #37
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Do you do only pressing movements on your heavy chest day like this workout or are you like me where you just mix it up and hit your chest from many angles on any given day?
    Mostly I just stick to compound exercises. I don't get alot from isolation movements. I have been using cables some lately on my lighter days, it does make it more interesting.

  8. #38
    OLYMPIAN KevinCouch's Avatar
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    When I work chest I usually will do two compound movements and two iso movements. But the iso movements are mostly db flyes at different angles. I'm really not into cable work for my chest until precontest when I incorporate it a little more.

  9. #39
    RX MEMBER mrky03's Avatar
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    Ever go into you're workout with full intentions of squating and find that its just not a good idea on that particular day? Thats what happened to me today. I was going though my usual warmup and on the second set with 225 my lower back just didn't feel right. So I went on to the leg press.....

    Nautilus incline leg press
    400x10,490x10,580x10,670x18,760x15,940x10,400x25

    My legs were really pumped and hurting at this point plus no back strain! I thought about hack squating but I ended up migrating back over to the squat rack for some front squats.

    front squat
    135x10,225x10,275x6,6,5

    These felt great really loaded my quads without overloading my lower back. I've been doing them some on this training cycle anyway.

    finished with 3 sets of leg curls
    90x8,105x6,6

    Legs were trashed so I managed to salvage the day and still get in a good leg workout!

  10. #40

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    Nice Save!- Looks GREAT!

  11. #41
    RX MEMBER mrky03's Avatar
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    Today's delt and arm workout went well, I got an awesome pump and was able to get in some pretty good volume in about an hr.

    standing calf
    240x15,270x15,300x10,10

    seated calf
    4 plates x 10,10,10,10

    seated db press
    50x12,60x10,70x10,85x8,6,6

    lateral raise
    30x12,35x12,40x10,45x10,8

    bent over laterals
    30x12,35x12,40x12,45x10,8

    alt db curls ss with pushdowns
    30x12,35x12,40x12,45x10

    pushdowns
    100x12,115x12,115x10,115x10

    hammer curls ss with seated db extensions
    40x10,10,10,10

    seated extensions
    80x10,10,8,8


    Pumped city!

  12. #42
    OLYMPIAN KevinCouch's Avatar
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    I haven't supersetted biceps and triceps in a long time. I'll have to give it a try soon I do remember the huge pumps in the arms too when I did it!

  13. #43
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    I haven't supersetted biceps and triceps in a long time. I'll have to give it a try soon I do remember the huge pumps in the arms too when I did it!
    Yeah, I enjoy working opposing muscle groups on occasion. Make for a faster workout too.

  14. #44
    RX MEMBER mrky03's Avatar
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    I trained back today, my lower back is feeling much better. I've went to my chiropractor 4 times in the last couple of weeks. He's getting me back in line!

    bent over rows
    135x10,185x10,225x10,245x8,275x8,295x6,5

    close parallel grip pullups to chest
    bdwt x 10,8,6

    seated cable row
    200x10,220x8,240x6

    Hammer Strength deadlift/shrug station
    5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

    Good workout, I'm getting my intensity back.

  15. #45
    RX MEMBER mrky03's Avatar
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    Chest and abs....

    bench press
    135x10,185x10,225x6,275x5,4,4

    incline barbell
    245x6,4,4

    cable crunch
    120x12,10

    lying leg raise
    35x12,12

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