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Thread: Pump up the VOLUME!
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03-16-2012, 07:29 PM #751
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.
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03-17-2012, 10:05 AM #752
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03-17-2012, 03:04 PM #753
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.
KeithI ain't talking no trash....I ain't making no predictions...I'm just showing up.
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03-20-2012, 10:54 AM #754
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
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03-20-2012, 05:41 PM #755
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03-20-2012, 06:52 PM #756
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.
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03-20-2012, 08:39 PM #757
Great job, Joel........all of our training is "ever evolving"!
KeithI ain't talking no trash....I ain't making no predictions...I'm just showing up.
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