Pump up the VOLUME!

[mrky03]

Solid stuff! Great leg day. How is your body responding to your training? Is everything going as planned?

Everything is going well at this point, I get impatient and I always want to be ahead of schedule! Abs are coming in I should start looking pretty good in about 4 more weeks. I'm 12 weeks out from the show. I normally diet for 20 weeks and I didn't start until 15 weeks out this time. Should still be plenty of time, I'm usually ready way ahead anyway. I just don't like waiting til the last weeks to get in shape!

[mrky03]

Heavy Weights to be dieting Joel. Great Job. Just an observation. Lots of volume for quads but not very much for hammies. Is that a strong point for you?

No hams are not a strong point and thanks for calling me out on that! I'm going step it up in that area this week!

[mrky03]

Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.

bench press
135x10,225x10,235x8,245x5,225x8

incline barbell
135x10,155x10,165x8,175x6,155x8

flat bench fly
50x12,12,12

incline fly
45x12,12,12

30 sec between sets of flys

chins
bdwt x 10,10,10,9

old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6

seated cable rows
170x10,190x10,210x8,170x12

straght arm rope pull downs
40x12,55x12,55x12

Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol

[Hammerfit]

Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.

bench press
135x10,225x10,235x8,245x5,225x8

incline barbell
135x10,155x10,165x8,175x6,155x8

flat bench fly
50x12,12,12

incline fly
45x12,12,12

30 sec between sets of flys

chins
bdwt x 10,10,10,9

old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6

seated cable rows
170x10,190x10,210x8,170x12

straght arm rope pull downs
40x12,55x12,55x12

Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol

Damn Right! Good Job Bro!

[mrky03]

Damn Right! Good Job Bro!

Haha, thanks for keeping me on my toes!

[mrky03]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

[Hammerfit]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

Outstanding Leg Day, you are going to be one sore puppy!

[KevinCouch]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

Lot of work in less than an hour!! Noticed the increased ham work. Nice! Your hams will probably be a litte tight tomorrow Great work!!

[joedemarco]

That must be a killer with only 30-45 seconds between sets! Good stuff.

[mrky03]

Outstanding Leg Day, you are going to be one sore puppy!

Yeah buddy! We like it that way though!

[mrky03]

Lot of work in less than an hour!! Noticed the increased ham work. Nice! Your hams will probably be a litte tight tomorrow Great work!!

Thanks, I'm training pretty hard trying to keep up the pace with you guys!

[mrky03]

That must be a killer with only 30-45 seconds between sets! Good stuff.

Oh it is killer! Can't use heavy weights at all but I still get sore! Old school stuff, kinda a lesser version of what the top guys did back in the 70's. Once my cardiovascular system catches up I hope to be able to do 315 for 4x10 with the short rest periods.

[mrky03]

Took me longer to train delts and arms than it did to do legs yesterday. Still finished in just over an hour.

seated dumbbell press
35x10,40x10,65x12,75x8,85x5,60x6 (did 6 sec negatives on the last set)

lateral raise
25x10,10,10,10

bent over lateral
30x10,10,10,10

dumbbell shrugs
110x12,120x12,130x10,140x8,150x6

barbell curl
45x10,65x10,85x10,10,10,8

incline dumbbell curl
25x10,10,10,10

one arm cable curl
25x10 drop 20x6

sculls
70x10,90x10,10,10,8

seated dumbbell ex
60x10,10,10,10

kickbacks
25x12 drop 20x6

rockers
45x12,12,10

cable crunch
115x12,12,10

leg raise
30x12,12,10

[Mac]

Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

Awesome workout.

[mrky03]

Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

Awesome workout.

Wow, was it that many? lol I didn't add them up. I rested 30-45 sec between sets, lasted just over an hr. Prob 1 hr. 15 min. after abs. Yeah, I'm sweating and huffing and puffing between sets! The 4'th set on the 4x10 sets is killer!

[KevinCouch]

Wow, was it that many? lol I didn't add them up. I rested 30-45 sec between sets, lasted just over an hr. Prob 1 hr. 15 min. after abs. Yeah, I'm sweating and huffing and puffing between sets! The 4'th set on the 4x10 sets is killer!

I must love the pain. That's my favorite type of workout. 30 to 45 second between sets. You ego has to be thrown out the window
Awesome Work Joel!!

[mrky03]

I must love the pain. That's my favorite type of workout. 30 to 45 second between sets. You ego has to be thrown out the window
Awesome Work Joel!!

It does hurt, gotta love it! Its a completely different workout from what I've used in the past. I've always gone heavier and rested longer between sets. I'm reinventing myself this year, I feel like its time to make some changes. Tired of the nagging injurys!

Thanks Kevin!

[HeavyDutyGuy]

Dang, killin it! Will be in great condition this show!

[mrky03]

Dang, killin it! Will be in great condition this show!

Yeah, hittin it pretty good James! Trying to take it to a higher level!

[mrky03]

bench press
135x10,155x10,205x10,10,10,6rp1rp1

incline db
70x10,10,10,9

flat flys
50x12,12,12

incline flys
45x12,12,12

chins
bdwt.x 10,10,10,8

old school T bar row
3 plates x 10,10,10,10

seated cable row
180x10,10,10,10

db pullover
50x12,70x12,12

45 sec between sets finished in about 47 min.

[Hammerfit]

bench press
135x10,155x10,205x10,10,10,6rp1rp1

incline db
70x10,10,10,9

flat flys
50x12,12,12

incline flys
45x12,12,12

chins
bdwt.x 10,10,10,8

old school T bar row
3 plates x 10,10,10,10

seated cable row
180x10,10,10,10

db pullover
50x12,70x12,12

45 sec between sets finished in about 47 min.

those fast and nastys are going to make you hard as a rock my man!

[mrky03]

those fast and nastys are going to make you hard as a rock my man!

I hope so! Kickin my butt for sure!

[mrky03]

Today's butt kicking.......

standing calf
270x12,12,12,10

seated calf
135x10,10,10,10

squats
135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)

hacks
230x10,10,10,12 (lil light go up next week)

leg ex superset with leg curl

leg ex 210x10,10,10,10

leg curl 60x10,10,10,10 (upper body held up off pad)

sldl on hack squat
230x10,10,10,10

single leg curl on Free Motion machine
20x12,12,10

Why am I the only one in the gym sweating? 45 sec average between sets. Finished in 50 min.

[Hammerfit]

Today's butt kicking.......

standing calf
270x12,12,12,10

seated calf
135x10,10,10,10

squats
135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)

hacks
230x10,10,10,12 (lil light go up next week)

leg ex superset with leg curl

leg ex 210x10,10,10,10

leg curl 60x10,10,10,10 (upper body held up off pad)

sldl on hack squat
230x10,10,10,10

single leg curl on Free Motion machine
20x12,12,10

Why am I the only one in the gym sweating? 45 sec average between sets. Finished in 50 min.

135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)
Those are nasty! Dont need any cardio after that!

[KevinCouch]

Today's butt kicking.......

standing calf
270x12,12,12,10

seated calf
135x10,10,10,10

squats
135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)

hacks
230x10,10,10,12 (lil light go up next week)

leg ex superset with leg curl

leg ex 210x10,10,10,10

leg curl 60x10,10,10,10 (upper body held up off pad)

sldl on hack squat
230x10,10,10,10

single leg curl on Free Motion machine
20x12,12,10

Why am I the only one in the gym sweating? 45 sec average between sets. Finished in 50 min.

Great workout under an hour!! You're the only one in the gym getting results too! Keep it going Joel!

[mrky03]

Great workout under an hour!! You're the only one in the gym getting results too! Keep it going Joel!

Yeah BUDDY!

[mrky03]

seated dumbbell press
40x10,65x10,10,10,9

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

seated dumbbell press (6 sec neg's)
50x8

dumbbell shrug
130x10,10,10,10

barbell curl
45x10,65x10,85x10,10,10,10

incline dumbbell curl
30x10,10,10,10

concentration curl
25x9+1fr
25x8+1fr

lying ex.
70x10,90x10,10,10,10

single dumbbell tricep ex.
65x10,10,10,10

kickbacks
30x12,10

rockers
50x12,12,10

Felt like my skin was going to rip! Awesome pump, weights just flew up today, kept rest periods to no more than 45 sec. Finished in 1 hour.

11 weeks to go looking ok for this far out, I think I'm on point. I'll try to post some progress pic's soon.

[mrky03]

standing calf raise
270x12,12,12,10

seated calf
145x12,12,12,10

squats
135x10,225x10,255x10,10,10,10,9

hacks
2pl per side x 10
3pl per side x 10,10,10,10

leg ex supersetted with leg curls

leg ex 210x10,225x10,10,10

leg curl 60x10,75x10,10,10

seated leg curl
130x10,10,10,10

dumbbell sldl
65x12,75x12,85x12,95x12

Fried! I draw alot of attention these days! lol

45 sec rest average between sets, finished in just under an hour.

Legs seem to really be responding well to this workout. I'm going up in weight almost every leg day mostly because my cardiovascular system is finally catching up and I'm not as gased between sets.

[joedemarco]

Great leg workouts! Just curious, but did you do calves first? Do you usually do that? I would think that would effect your large movements like squats.

[mrky03]

Great leg workouts! Just curious, but did you do calves first? Do you usually do that? I would think that would effect your large movements like squats.

I haven't always done calves first but I'm doing them on the same day with thighs and hams now and I want to do them justice. I know I wouldn't if I saved them till the end. Plus it feels nice dropping into a full squat on pumped calves! Gives me some cushion! lol Seriously it doesn't seem to affect my upper leg workout in a negative way.

[Hammerfit]

I haven't always done calves first but I'm doing them on the same day with thighs and hams now and I want to do them justice. I know I wouldn't if I saved them till the end. Plus it feels nice dropping into a full squat on pumped calves! Gives me some cushion! lol Seriously it doesn't seem to affect my upper leg workout in a negative way.

Amazing, I could never do that! I am shaking too bad after calves and can barely walk, now that I think about it Im that way after squats too!

[KevinCouch]

Amazing, I could never do that! I am shaking too bad after calves and can barely walk, now that I think about it Im that way after squats too!

Me too..I can't do calves and quads on the same days!

Awesome Training Joel! You're probably lookin "real" good bout now 4 weeks into your diet.

[HeavyDutyGuy]

Dang! a real change, and doing THAT well too! amazing really.

[mrky03]

Amazing, I could never do that! I am shaking too bad after calves and can barely walk, now that I think about it Im that way after squats too!

If I were as strong as you I probably couldn't do it either! I did DC training for a period a few yrs ago and calves were trained first so I got used to it.

[mrky03]

Me too..I can't do calves and quads on the same days!

Awesome Training Joel! You're probably lookin "real" good bout now 4 weeks into your diet.

I'm lookin ok, give another 4 weeks and I should be pretty cut. I can see everything now just need to keep my foot on the pedal. Skin is getting thinner everyweek. I need to get that shrink wrapped look like you!

[mrky03]

Dang! a real change, and doing THAT well too! amazing really.

Yeah I know, its a gamble making a drastic change. Doesn't always workout the way you hope. This training is working great, I think partly because its not draining my nervous system so much. I seem to be recovering well.

[KyMuscle]

Joel:

Like you, I've always based my training around high-intensity, low-set sessions with plenty of rest between sets. I stuck to the same training style pre-contest, believing that if I lowered the weights, I'd lose size.

Do you find that you're holding your size well with this lighter but faster-paced training?

[mrky03]

Joel:

Like you, I've always based my training around high-intensity, low-set sessions with plenty of rest between sets. I stuck to the same training style pre-contest, believing that if I lowered the weights, I'd lose size.

Do you find that you're holding your size well with this lighter but faster-paced training?

Believe it or not yes! Its working really well and my joints are loving it. I plan to mix it up some going a little heavier maybe everyother bdpt workout but the volume is working great and if anything I've gotten bigger. Maybe thats just wishful thinking! lol But we'll see when I get a little further into the diet.

[mrky03]

bench press
135x10,155x10,205x10,10,10,6rp1rp1rp1rp1 (racked the bar between reps and rest paused the last 4)

incline dumbbell
70x10,10,10,8

45 sec between sets of benchpresses and inclines, 30 sec between sets of flys

flat flys
50x12,12,12

low incline flys
45x12,12,12

45 sec between sets of all back exercises

chins
bdwt.x 10,10,10,8

old school T bar rows
3 plates x 10,10,10,10

seated cable rows
200x10,10,10,9

barbell pullover and press
95x12,12,9

30 sec rest between sets of abs

cable crunch
115x15,15,12,10

lying leg raise
30x12,12,10

Gased! Finished in just under an hour. Terrific pump!

[Hammerfit]

bench press
135x10,155x10,205x10,10,10,6rp1rp1rp1rp1 (racked the bar between reps and rest paused the last 4)

incline dumbbell
70x10,10,10,8

45 sec between sets of benchpresses and inclines, 30 sec between sets of flys

flat flys
50x12,12,12

low incline flys
45x12,12,12

45 sec between sets of all back exercises

chins
bdwt.x 10,10,10,8

old school T bar rows
3 plates x 10,10,10,10

seated cable rows
200x10,10,10,9

barbell pullover and press
95x12,12,9

30 sec rest between sets of abs

cable crunch
115x15,15,12,10

lying leg raise
30x12,12,10

Gased! Finished in just under an hour. Terrific pump!

Way to take that bench to failure and beyond.....love it!

[mrky03]

Way to take that bench to failure and beyond.....love it!

Thanks, I don't have any endurance in my pecs. Those short rest periods and lactic acid buildup result in some pretty puny weights! lol But I am getting terrific workouts. I'm going to mix it up some next week pyramid the weights up some.

[Hammerfit]

Thanks, I don't have any endurance in my pecs. Those short rest periods and lactic acid buildup result in some pretty puny weights! lol But I am getting terrific workouts. I'm going to mix it up some next week pyramid the weights up some.

I'm not telling you anything you dont already know..just a reminder, weights dont mean chit. It's obvious to the seasoned guys that you are busting your ass and that's what makes the difference. Lift as heavy as you can with the most intensity you can. IMHO doing a 500lb squat for 2 reps then resting for 3 minutes to do another set is far less beneficial to muscle atrophy than doing a 225lb squat to complete failure with very little rest between sets.

[Mac]

I'm not telling you anything you dont already know..just a reminder, weights dont mean chit.

We forget this when we get in the gym, you're no exception Hammer.

This is why I do a combination of both!

[KevinCouch]

We forget this when we get in the gym, you're no exception Hammer.

This is why I do a combination of both!

Yes WE do. I found myself adding weight to my squats every workout which is great but I have to realize that I have lower back and knee issues that are going to FAIL if I don't train smart. We don't have steel cables for tendons...well except for Joe!

[Hammerfit]

We forget this when we get in the gym, you're no exception Hammer.

This is why I do a combination of both!

You are exactly right, we need to stay after each other! Thanks! Lisa always gives me this funny look when I add more weight to the bar and says, "but why"? I never have had and intelligent answer!