Pump up the VOLUME!

**Sunnyday** · 12-30-2010, 03:49 PM

Hey Joel. Just stopped by to check out the thread. Nice WOs! Tagging along.

**HeavyDutyGuy** · 12-30-2010, 04:16 PM

Originally Posted by mrky03

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!

405 sissy rack deads-----ummmmmmmm ...

**joedemarco** · 12-30-2010, 04:40 PM

Have you been working chest and back together for a while? Just wondering how that works for you. I find that I have trouble combining two major body parts together in one workout.

**Mac** · 12-30-2010, 05:39 PM

Originally Posted by mrky03

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

I can post mine, that will make you feel better!

**mrky03** · 12-30-2010, 06:22 PM

Originally Posted by joedemarco

Have you been working chest and back together for a while? Just wondering how that works for you. I find that I have trouble combining two major body parts together in one workout.

No, typically I've been training each major bdpt. on seperate days. Mon-Fri. I'm just changing things up a bit. I may find my self going back to one major bdpt a day. Just experimenting with some things right now! lol

**mrky03** · 12-30-2010, 06:25 PM

Originally Posted by MacTech

I can post mine, that will make you feel better!

Haha, I know we're bodybuilders and it shouldn't matter. We should just focus on quality not quantity right? I have to remind myself of that occasionally! LOL

The funny thing is my arms are still killing me from Tuesday's workout!

**mrky03** · 12-30-2010, 06:26 PM

Originally Posted by HeavyDutyGuy

405 sissy rack deads-----ummmmmmmm ...

Ha, I had to though something kinda heavy in there!

**mrky03** · 12-31-2010, 10:13 AM

These lighter workouts have been great therapy for me this week. I'm going to continue it for another week or so until I feel the urge to lift something heavy! I'm thinking a good approach is going to be to mix it up from week to week heavy/light system.

My daughter got me started using a foam roller this week. I had never used one before, hurts like hell at first but it really works out the kinks! I feel better already. Just another tool to help keep us going!

**nwtrnr1** · 01-02-2011, 12:25 AM

Changing a routine a little does not hurt, everytime I go lighter the next week I go heavier- crazy in competition with my ego. I used a foam roller and yes they do the trick, but they do smart but it feels sooo goood to work out those knots. Your abs in your avi are insane dude, lighter heavier your just getting bigger and better with age, lol. great job! Oh and congrats again on your pro card I am going to go for one you guys on this thread are a total inspiration.

**mrky03** · 01-02-2011, 11:00 AM

Originally Posted by nwtrnr1

Changing a routine a little does not hurt, everytime I go lighter the next week I go heavier- crazy in competition with my ego. I used a foam roller and yes they do the trick, but they do smart but it feels sooo goood to work out those knots. Your abs in your avi are insane dude, lighter heavier your just getting bigger and better with age, lol. great job! Oh and congrats again on your pro card I am going to go for one you guys on this thread are a total inspiration.

Thanks for your kind words of encouragement! I'm trying to think outside the box this year and make some adjustments. Goal number one, make improvements with no injurys!

Good luck on your quest for your pro card! Have you picked out a show?

**mrky03** · 01-03-2011, 08:00 PM

Last workout while I'm still in my forty's! lol

squats
135x20,225x10,275x10,315x10,365x10,375x8,385x6

hacks
4 plates ps x 10,10,10

extensions supersetted with lying leg curls
120x15
75x12
135x12
75x10

seated leg curls
110x10,8

Legs are like jello! Gotta love it!

**KevinCouch** · 01-03-2011, 09:13 PM

Great workout. What competitions are you shooting for this year? Maybe you posted it a while back but I may have missed it.

**nwtrnr1** · 01-04-2011, 03:15 PM

Hey Joel,

I am planning on doing Scott Hult's show in July, and another in CA, and one in Idaho. Lots of air miles but a goal of mine. It's one of the few sports that I can think of that you can get a professional status as an athlete later in life it's awesome can't wait to compete!