Pump up the VOLUME!

**Hammerfit** · 12-18-2010, 10:14 AM

Originally Posted by mrky03

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.

5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

I love that exercise, I have clients do it with a BB also.

**mrky03** · 12-20-2010, 04:15 PM

Originally Posted by Hammerfit

5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

I love that exercise, I have clients do it with a BB also.

Yes that is an intense workout, stole that idea from Doctor Joe!

**mrky03** · 12-20-2010, 04:25 PM

Feeling a little brittle this morning, I'm off for the holiday's so I'm training early this week.

squats
135x10,10,225x10,275x10,335x6,385x7,395x7,405x6

leg press
490x10,670x10,760x10,850x6,6

4 sets of leg curls,5-7 reps

**KevinCouch** · 12-20-2010, 06:09 PM

Originally Posted by mrky03

Feeling a little brittle this morning, I'm off for the holiday's so I'm training early this week.

squats
135x10,10,225x10,275x10,335x6,385x7,395x7,405x6

leg press
490x10,670x10,760x10,850x6,6

4 sets of leg curls,5-7 reps

That'll do the job for quads! Have a Merry Christimas...

**Hammerfit** · 12-20-2010, 06:29 PM

Originally Posted by mrky03

Feeling a little brittle this morning, I'm off for the holiday's so I'm training early this week.

squats
135x10,10,225x10,275x10,335x6,385x7,395x7,405x6

leg press
490x10,670x10,760x10,850x6,6

4 sets of leg curls,5-7 reps

Great Job!

**joedemarco** · 12-20-2010, 08:59 PM

Sounds like training is going well! Great stuff!

**HeavyDutyGuy** · 12-20-2010, 09:35 PM

Good stuff! Walking ok??

**mrky03** · 12-20-2010, 11:23 PM

Thanks guys! I'm walking ok James, don't know about tomorrow though! lol

**mrky03** · 12-22-2010, 02:38 PM

Did bi's and tri's yesterday,

alt dumbell curls
warmup then 55's x 3 sets of 6

cable curls
70x3 sets of 6

Elbows are feeling good, now my right bicep tendon is bothering me! Always something!

pressdowns
warmup then 130x8,7

lying extensions
130x8,7,5

wrist curls
115x10,10

**mrky03** · 12-22-2010, 02:39 PM

calves, delts

seated calf
5 plates x 10,8

standing calf
345x10,8,7

seated barbell press
warmup then 185x7,195x5,3

seated dumbbell press
90x5,4

lateral raise
50x6,5

seated bent over lateral
50x6,6

**KevinCouch** · 12-22-2010, 04:29 PM

Originally Posted by mrky03

calves, delts

seated calf
5 plates x 10,8

standing calf
345x10,8,7

seated barbell press
warmup then 185x7,195x5,3

seated dumbbell press
90x5,4

lateral raise
50x6,5

seated bent over lateral
50x6,6

Solid Workout!! Great New Avatar Photo bro!!
Kevin