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  1. #751
    RX MEMBER mrky03's Avatar
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    Elizabethtown Ky.
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    Had to go solo today, partner didn't show up. Still had a good one!

    Leg extensions
    150x12
    210x12
    270x16rp

    Leg press
    740x12
    830x12
    1010x15
    1100x12

    Hacks
    210x10
    300x10
    370x10
    350x10

    Leg curl
    75x10
    90x10
    120x13rp

    Sldl
    135x10
    225x10
    315x12

    Seated leg curl
    130x10
    130x10
    130x10
    130x7+burns

    Standing calf
    190x10
    190x10
    190x10
    190x8+burns

    Calf press
    230x10
    230x10
    230x10
    230x8+burns

    Seated calf
    180x10
    180x10
    180x10
    180x8+burns

    Through in some volume training for hams and calves today just for the fun of it. Took 30 sec rests in between the 4x10 sets.
    Last edited by mrky03; 03-16-2012 at 07:31 PM.

  2. #752
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Had to go solo today, partner didn't show up. Still had a good one!

    Leg extensions
    150x12


    210x12
    270x16rp

    Leg press
    740x12
    830x12
    1010x15
    1100x12

    Hacks
    210x10
    300x10
    370x10
    350x10

    Leg curl
    75x10
    90x10
    120x13rp

    Sldl
    135x10
    225x10
    315x12

    Seated leg curl
    130x10
    130x10
    130x10
    130x7+burns

    Standing calf
    190x10
    190x10
    190x10
    190x8+burns

    Calf press
    230x10
    230x10
    230x10
    230x8+burns

    Seated calf
    180x10
    180x10
    180x10
    180x8+burns

    Through in some volume training for hams and calves today just for the fun of it. Took 30 sec rests in between the 4x10 sets.
    That's a bad ass training session there my friend. Love the volume with heavy ass weight, notin better

  3. #753
    OLYMPIAN masterschamp's Avatar
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    Nice volume work in there, Joel..........sometimes on certain exercises I get "lost" in the sets and end up doing more than I even thought.

    Keith
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  4. #754
    RX MEMBER mrky03's Avatar
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    Seated dumbbell press
    60x10
    70x10
    90x7+3fr

    Lateral raise
    30x10,x10,x10

    Cable lateral
    15x10,x10,x10

    Dumbbell shrug
    110x10,10,10,10

    Press down
    85x10,10,10

    Lying extension
    95x10,8+2fr

    Seated dumbbell extension
    50x10,10,10,10

    Cable crunch
    115x12,12,12,12

    Lying leg raise
    30x12,12

    All sets were done I go you go style. Finished in 40min.

    15 min elliptical, level 11, intervals. 252 cal


  5. #755

    Default

    Quote Originally Posted by mrky03 View Post
    Seated dumbbell press
    60x10
    70x10
    90x7+3fr

    Lateral raise
    30x10,x10,x10

    Cable lateral
    15x10,x10,x10

    Dumbbell shrug
    110x10,10,10,10

    Press down
    85x10,10,10

    Lying extension
    95x10,8+2fr

    Seated dumbbell extension
    50x10,10,10,10

    Cable crunch
    115x12,12,12,12

    Lying leg raise
    30x12,12

    All sets were done I go you go style. Finished in 40min.

    15 min elliptical, level 11, intervals. 252 cal
    Sweet!

  6. #756
    RX MEMBER mrky03's Avatar
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    The ever evolving training of mrky03! Lol
    30 sec rest between all sets finished in under an hr.

    Wide grip pull down
    180x10,,10,10,8

    Dumbbell pullover
    75x10,10,10,10

    U grip pulldown
    160x10,10,10,7

    Wide grip cable row
    180x10,10,10,8

    Bent over lateral
    40x12,12,12

    Dead lifts
    275x10,10,10,8

    Was sucking some air after the deads!
    Onthis workout you take a weight you could do for 15
    reps but stop at 10 and attempt to do 4x10 hitting failure on the last set. If you can make 4x10 you add weight the next workout.

    Life cycle, 15 min level 11 intervals. 150 cal.

  7. #757
    OLYMPIAN masterschamp's Avatar
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    Great job, Joel........all of our training is "ever evolving"!

    Keith
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

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