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  1. #61
    RX MEMBER mrky03's Avatar
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    Decent back workout, got a monster pump!

    Bent over rows (standing on platform)
    135x20,135x12,185x6,225x6,275x6,6

    pulldowns
    220x6,5

    seated cable row
    260x6,220x6

    deadlifts
    275x6,315x5,365x5,405x6,425x5

    shrugs
    315x8,405x8,455x5

    I couldn't resist dead lifting today. I didn't go all that heavy my lower back is still a little sore. Feels good to work hard though.

  2. #62
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Decent back workout, got a monster pump!

    Bent over rows (standing on platform)
    135x20,135x12,185x6,225x6,275x6,6

    pulldowns
    220x6,5

    seated cable row
    260x6,220x6

    deadlifts
    275x6,315x5,365x5,405x6,425x5

    shrugs
    315x8,405x8,455x5

    I couldn't resist dead lifting today. I didn't go all that heavy my lower back is still a little sore. Feels good to work hard though.
    Good Job, way to play smart!

  3. #63
    BARBARIAN BROTHER joedemarco's Avatar
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    Way to hit back today, MrKy! Keep blasting away!

  4. #64
    RX MEMBER mrky03's Avatar
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    KENTUCKY FRIED MUSCLE! LOL

    This type of training is a complete change of stimulus for me. I typically go heavy (for me) 4-6 reps after warmup. The weights I used today are so light or so I thought.....

    standing military press
    125x10,10,10,10

    seated laterals
    25x10,10,10,10

    bent over laterals
    25x10,10,10,10


    barbell curls
    65x10,10,10,8

    incline dumbbell curls
    25x10,10,10,10

    concentration curl
    25x10,8

    pressdowns
    70x10,10,10,10

    seated dumbbell extension
    50x10,10,10,10

    kickbacks (both arms together)
    15x12,12

    Baby weights! But man I've never had a better pump and burn! 30-45 sec between sets finished it in about 45 min.

    Did about 8 sets for abs and 30 min. treadmill.

  5. #65

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    Jeez...... and this is off season......... and why you have a pro card and we dont yet... go get em!!!

  6. #66
    BARBARIAN BROTHER joedemarco's Avatar
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    It's good to change it up once in awhile. Good stuff!

  7. #67
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    KENTUCKY FRIED MUSCLE! LOL

    This type of training is a complete change of stimulus for me. I typically go heavy (for me) 4-6 reps after warmup. The weights I used today are so light or so I thought.....

    standing military press
    125x10,10,10,10

    seated laterals
    25x10,10,10,10

    bent over laterals
    25x10,10,10,10


    barbell curls
    65x10,10,10,8

    incline dumbbell curls
    25x10,10,10,10

    concentration curl
    25x10,8

    pressdowns
    70x10,10,10,10

    seated dumbbell extension
    50x10,10,10,10

    kickbacks (both arms together)
    15x12,12

    Baby weights! But man I've never had a better pump and burn! 30-45 sec between sets finished it in about 45 min.

    Did about 8 sets for abs and 30 min. treadmill.
    Awesome!! Keep them muscles guessin...gotta grow then!

  8. #68
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    Jeez...... and this is off season......... and why you have a pro card and we dont yet... go get em!!!
    Key word is for you is "yet"! Your day is coming!

  9. #69
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    It's good to change it up once in awhile. Good stuff!
    Yes it is good, I tend to get stuck in a rut doing the exact same workouts over and over. Geez my arms are sore this morning! Amazing concidering I only used half of my normal wt!

  10. #70
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Awesome!! Keep them muscles guessin...gotta grow then!
    I think it will, this workout is modeled from the old school training they did back in the 70's. It certainly is a change of pace and takes most of the pressure off my joints.

    I can't wait until my next leg day!

  11. #71
    RX MEMBER v1hyp's Avatar
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    Nice workouts!!

  12. #72
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    I think it will, this workout is modeled from the old school training they did back in the 70's. It certainly is a change of pace and takes most of the pressure off my joints.

    I can't wait until my next leg day!
    Old school training, love it! Isn't it funny how they come up with all these new movements all the time and we just go back to the basics we have always depended on? Great training keep it up!

  13. #73
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Old school training, love it! Isn't it funny how they come up with all these new movements all the time and we just go back to the basics we have always depended on? Great training keep it up!
    I know exactly what you mean. "They" are always coming up with something to enlighten us old timers! If I'm going to be enlightened I'm looking at what the great bodybuilder's before me did!

    I just got both of Robby Robinson's dvd's for Christmas! Loaded with tidbits of insightful information.

  14. #74
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by v1hyp View Post
    Nice workouts!!
    Thank you! I'm going though a "retooling" faze right now! Got a few dings and this fast paced lighter training is feeling good!

  15. #75
    RX MEMBER mrky03's Avatar
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    Blasted though chest and back in about 45 min today.

    Stretching and squeezing as hard as possible on everything, thought I was gonna hurl! lol

    Sissy ass weights, I'm a little embarressed to post them!

    Smithe incline press
    110x10,10,10,10

    flat dumbbell press
    50x10,10,10,10

    flat flye
    40x10,10,10,10

    seated cable row
    140x10,10,10,10

    pulldown
    120x10,10,10,10

    barbell pullover and press
    65x10,85x10,85x10

    Rack deads
    225x10,315x10,365x10,405x7

    Monster pump, these workouts are great therapy!

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