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  1. #496
    GYM RAT Tim Wescott's Avatar
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    All I can say is crazy ass training my friend!

  2. #497
    RX MEMBER mrky03's Avatar
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    seated military press
    95x10,135x6,155x4,185x1,205x5,4

    seated dumbbell press
    95x4,90x4

    lateral raise
    45x6,6

    bent over lateral
    60x8,7

    shrugs
    225x6,315x6,405x3,475x6,6

    upright row
    95x6,145x6,6

    16 min. Max Ot cardio on recumbent bike, Intervals, level 11, 172 cal.


    Read more: http://timwescott.proboards.com/inde...#ixzz1RRsFK2yR

  3. #498
    RX MEMBER mrky03's Avatar
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    bench press
    135x10,185x6,225x4,245x1,265x6,270x5,5

    incline barbell
    240x5,3

    incline dumbbell
    110x6

    lying tricepts extension
    110x6,130x7

    pressdowns
    120x7,6

    single dumbell extension
    85x7,6

    Slowly bringing up my strength! Just being patient with it, adding small increments each week. Tricepts strength is coming along nicely, also doing rotator cuff exercises after each chest and shoulder workout.

  4. #499
    GYM RAT Tim Wescott's Avatar
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    Benches look like they`re beginning to climb.

    Great training Joel.

  5. #500
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Tim Wescott View Post
    Benches look like they`re beginning to climb.

    Great training Joel.
    Slowly! Frustrating sometimes, just want to get them up somewhere close to where they used to be before I get too old! lol

  6. #501
    RX MEMBER mrky03's Avatar
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    Squats
    135x10,225x10,275x6,335x4,385x1,415x6,5,4

    leg press
    810x7,6

    sldl
    355x6,5

    leg curl
    120x7,6

    Brutally hot at work today! 103 with a heat index of 115! Still had a good leg workout though!



    Read more: http://timwescott.proboards.com/inde...#ixzz1RvwjcIDy

  7. #502
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by mrky03 View Post
    Squats

    135x10,225x10,275x6,335x4,385x1,415x6,5,4

    leg press
    810x7,6

    sldl
    355x6,5

    leg curl
    120x7,6

    Brutally hot at work today! 103 with a heat index of 115! Still had a good leg workout though!




    Nice work Joel....feels like that every day till October down here!

    Keith

  8. #503
    RX MEMBER mrky03's Avatar
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    bent over rows
    135x10,185x6,225x6,275x4,305x6,6

    pullups
    bdwt. x 6, +50x7,6

    seated cable rows
    270x8,6

    barbell curls
    135x6,5

    alt dumbbell curls
    60x8


    Read more: http://timwescott.proboards.com/inde...#ixzz1S29Kbu2n

  9. #504
    OLYMPIAN
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    good wt on bent over rows!!!and the pullups I better start try to catch up I usually get 4-6 reps with 45 lb plate I do wide grip.

    Do you do wide or under grip?
    good wt for barbell curls has been prob 10 years at least since curled that much wt

    military presses too.

    Great training like the heavy wts and basic movements!!!
    Last edited by ayezer; 07-14-2011 at 09:12 AM.

  10. #505
    RX MEMBER mrky03's Avatar
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    Seated barbell press
    95x10,135x6,155x4,185x1,205x6,6

    seated dumbbell press
    95x5,4

    lateral raise
    45x7,50x6

    bent over lateral
    60x8,7

    shrugs
    225x10,315x6,405x6,475x6,6

    upright rows
    135x6,145x6,6


    Read more: http://timwescott.proboards.com/inde...#ixzz1S7UHngSj

  11. #506
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by ayezer View Post
    good wt on bent over rows!!!and the pullups I better start try to catch up I usually get 4-6 reps with 45 lb plate I do wide grip.

    Do you do wide or under grip?
    good wt for barbell curls has been prob 10 years at least since curled that much wt

    military presses too.

    Great training like the heavy wts and basic movements!!!
    Thanks, I use a fairly narrow overhand grip just over shoulder width. I've always just made my best progress doing heavy basic workouts.

  12. #507
    RX MEMBER mrky03's Avatar
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    DAM it's hot! Still have to train though

    Yesterday,

    Bench press
    135x10,185x6,225x4,245x2,270x6,5,5

    incline press
    240x6,5

    incline dumbbell
    110x7

    lying extension
    70x6,90x6,130x7

    pressdowns
    115x7,6

    dumbell extentions
    85x8,7

    Today

    squats
    135x10,225x6,275x6,335x4,385x2,415x6,6,5

    leg press
    830x7,6

    sldl
    355x7,6

    leg curl
    120x5,105x8

    Bdwt. 202
    Logged




    Read more: http://timwescott.proboards.com/inde...#ixzz1SapVCqxa

  13. #508
    RX MEMBER mrky03's Avatar
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    bent over rows (standing on box)
    135x10,185x6,225x6,275x6,295x6,5

    pullups (parelle grip)
    bdwt. x 6, +50x6,6

    seated cable row
    260x8,6

    barbell curl
    95x10,115x6,135x8,6

    dumbell curls
    60x6,6


    Read more: http://timwescott.proboards.com/inde...#ixzz1SgklXYrl

  14. #509
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    bent over rows (standing on box)
    135x10,185x6,225x6,275x6,295x6,5

    pullups (parelle grip)
    bdwt. x 6, +50x6,6

    seated cable row
    260x8,6

    barbell curl
    95x10,115x6,135x8,6

    dumbell curls
    60x6,6


    Read more: http://timwescott.proboards.com/inde...#ixzz1SgklXYrl
    great bicep work after heavy back....very hard to do...great job!

  15. #510
    RX MEMBER mrky03's Avatar
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    Default

    seated military press
    95x10.135x6,155x4,185x2,205x6,6

    seated dumbbell press
    90x7,6

    lateral raise
    45x8,8

    bent over lateral
    60x8,8

    shrug
    225x6,315x6,405x6,475x6,6

    upright row
    135x8,145x6


    Read more: http://timwescott.proboards.com/inde...#ixzz1SmaK2txZ

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