View Full Version : My workouts on the way to Master's Nationals
I trained at Body World gym on saturday,and trained Back. It was a great workout,I had two meals before I went and a pack of Nitro,so I was fully fueled. I got there around 8:30am which is late for me,I usually get there about 6:30.
Pulldowns: 140x8
180x8
200x6
220x6
Bent over rows with long bar standing on a flat bench.
135x12
225x8
245x6
245x7
one arm rows:
120x12
130x9
135x8
135x8
Pulley Rows:
240x8
250x6
250x7
Rack Pulls:
275x12
275x12
275x12
After Back I took a few minutes to drink my Torrent,and then I hit calves and Abs .
Damn JoeyD in...hitting it hard for Master Nationals...
A bunch of guys doing Masters in 2010 huh?
All heavy weights as well!
H E A V Y W E I G H T C L A S S !
Definately going to check this Journey out...
We gotta start banging out the training together soon!
Keep the Steak-chicken cutlet-bread in....And what about that ice cream-frosty drink, cheese cake and carrot cake to burn fat ? !
LOL
I trained chest today at Aquatic Fitness this morning. I train there when I have clients,my first one was at 9. I always take care of me first.
Incline Barbell press: 185x10
225x8
245x8
255x8
255x6
Flat Flyes: 60x8
60x7
60x7
Bench Press:
225x8
235x8
235x8
Incline Cable Flyes:
30x10
35x8
35x7
Leg day tomorrow at Body World! I'll be bangin by 7:00am! I always do legs at the World,I can really be my self there,and train like a madman.
Joe D
C.Coronato
09-15-09, 10:00 am
Lots of weights brother, thats great. You have a long road ahead of you, but im sure you are going to pull through my brother. Keep it up.
some SOLID numbers there Joey. kicking major ass brother, looking forward to seein you on stage again
Tuesday morning,leg day. My stomach starts to tighten just a little,my body knows what lies ahead. I do the same prep every time I train legs. I walk into the gym,go behind the counter and get a couple of bottles of water. I go through my gym bag and get out the Belt ,wraps, and Log book .I open the book to the page I prepared the night before with last week numbers in one column,and a new space for the day's numbers. I go to the back of the gym where all the leg equipment is,place my waters,on a bench next to the squat rack,and I pull the trash can over ,sort of in the center of all the leg equipment,so I dont have to far to go when I get to that point. Lets do this!! Big Wheels!
Leg extensions: 60x25,80x20,100x17,100x15.
Front squat:185x15,225x15,275x12,275x10,275x10
High bar squats on the Smith,close stance,feet straight.
165x15,185x12,185x12
Walking dumbell lunge: 3 sets,45lbdumbell to failure,then I drop the dumbells,and continue untill I fail.
Sissy squats:3 sets of 12.
Eat Big Ant's special after workout meal. Day off tomorrow!
Joe D
Wednesday,I took the day off,I was exhausted from training legs on tuesday. Between work and training,I could barley hold it together some time. It's difficult to be a compettitive Body Builder and have a family,not to mention trying to finance a show.
I did Hamstring's on Thursday.
Standing leg curl: 30x20
40x15
45x12
Reverse leg presses: 3 sets of 115x12
Lying leg curl:4 sets: 100x16,120x11,120x9,100x12
Leg curl off of Roman chair using a straight bar for balance. 4 sets to fail
Today was a strong shoulder day for me! I trained in the afternoon which is unusual for me.
Lateral raises:4 sets, 25x12,40x9,45x6,35x10
Shoulder presses on the Hammer strength:5 sets,45x10,70x10,90x6,90x8,100x6
Push Press: 4 sets of 155x8. Last week was 155 for sets of 6!
Front raise: 45x7,45x8,45x6 drop set with 25x6
RearDelts off of the incline bench:3 sets of 50x9
Dumbell shrugs:4 sets: 140x10,140x8,140x8,140x6
I'll be training Back and tri's tomorrow. I picked up my key to the gym today,so I'll be the first one in the door!
Joe D
I had a rough weekend training. I did not have the time to go to the Chiropractor all week. I woke up saturday morning with a kink in my neck and mid back,not to mention that my hips were way out of place. I got to the gym and did two sets of pulldowns to start,and decided not to train back for fear that I would be in worse shape if I did. I decided to do arms instead. It turned out to be a great workout;
Pushdowns:3 sets
Standing french press with long bar:4 sets: 135x9,145x7,145x7,145x6
Standing one arm extentions:4 sets: 30x11,35x9,40x6,40x6.
Reverse pushdowns:4sets:105x9,x8,x8,x7.
Kickback's:4sets
Straight bar curls:4 sets:105x9,x8,x8,x7.
Preacher curls:85x9,x7,x7
Incline Dumbell curl:40x9,x8,x6.
Conc curls:30x10,x10,x10.
I was supposed to work chest today,but I took the day off and went to the Chiropractor. Ready for Leg day tomorrow.
Joe D
I new when I woke up this morning my body would be sore,from my visit to the chiropractor. I did train legs today,but not how I liked to. I decided not to do squats.because my hips and low back were very sore from the adjustment. I did about 14 sets. I was not feeling like myself so I stopped training. I think that I need a week off to recover. I am not very happy with my performance lately,I must admit that I am concerned as to why I feel like I do. That's all I have tonight.
Joe D
I just got back from the chiropractor. We both agreed that I should take the rest of the week off. My low back is swollen,but my spine was not too far off. I have been hitting it really hard,non stop. As the show draws closer there will be no stopping.I will enjoy the five days off.
Joe D
Now that my back is feeling better,I got this horrible cold. It's been a rough week.
Joe D
The muscle stiffness, joint pain, always feeling sore, no appetite, now a cold = Oover Training and ....THE BODY NEEDS REST!
You been like a mad man since we spoke about your off-season protocal...slow it down old man! LOL
SERIOUSLY...The body needs rest --- we grow when we rest!
Yeah the time off will do you good, stock up on as much fruit-veggies for the extra
anti oxidants and eat some "real food" like cheats...go ahead, you body will suck it up and when you return to training you will get double your swole!
Enjoy the Mr. O tonight on the web...
It starts at 10:00pm our time...
I am going to suck down some chicken cutlets and pasta with olive oil-garlic..... N O W !
Yo Big Ant,
Your right! I was thinking the same,good of you to say it!
Joe D
I can't seem to shake this "bug". Im going to the Dr. tomorrow . I still can't train,and I'm doing all I can to make sure I get my meals in.
Joe D
Finally went to the Dr. today.He said I had a bad virus,and gave me an antibiotic. I'm so tired and have no appetite,I lost 10 pounds already!! I can't wait till I feel better,this sucks.
Joe D
Wishing you a speedy recover Joey D.
I got northing but support for a brother. Time to bring it home Joey.
Get better soon bro. We need you at 100%!
Hg
Rest up, got plenty of time to grow, Stage time is July/2010!
What about some chicken cutlets and rabe with cheese cake---that will fix ya up!
Thanks for the well wishes,boys I appreciate it!! Woke up this morning,had a normal meal,my first one in a while. I feel like that I need to train a little,just a little,maybe some arms.
BubbyLight
10-03-09, 8:11 am
get better yo, get ur meals in and good luck
Light arms for you big guy. No taxing the system just yet, let the healing complete! Ha ha! I'm just playin big brother, I know you know how to take care of yourself. Hope you enjoy the workout.
Hg
naturalguy
10-03-09, 6:40 pm
How you feeling Joey?
I am along for the ride.
G Diesel
10-03-09, 6:45 pm
Hope you are feeling better my brother... You're always an inspiration bro. Look forward to training in your house next Saturday.
Peace, G
Thanks guys! Felt better today,I went to the gym and did a few sets for arms. Nothing crazy,just some iron in the hand. I had another meal after I trained. I'm still tired though.
Looking forward to seeing everyone at Body World.
Joe D
Good to hear you are feeling better Joey D.
It's really good to back,cold steal in hand. I started out on moday,I did chest.You know,it feels so good,that first pump after a two week layoff.
Incline Dumbell: 4 sets:12,12,10,10
Flat Bench: 4 sets:12,12,11,10
Dips:3 set's:12,10,10
Incline cables:4 sets:12,12,12,11
Today was leg day.I thought I would travel to Greg Longs,goin deep old school! I love his equipment,it's pristine.
Leg extension: 4 sets:20,18,14,15
Inverted Leg press: 7 sets: 20,20,12,10,15,15,20.
Hack squats: 4 sets: 15,11,15,15
Walking lunge:3 sets to failure
I'm thinking about doing my next 6 leg workouts at Gregs.The equipment is different than what I'm used to.
It's really good to back,cold steal in hand. I started out on moday,I did chest.You know,it feels so good,that first pump after a two week layoff.
Incline Dumbell: 4 sets:12,12,10,10
Flat Bench: 4 sets:12,12,11,10
Dips:3 set's:12,10,10
Incline cables:4 sets:12,12,12,11
Today was leg day.I thought I would travel to Greg Longs,goin deep old school! I love his equipment,it's pristine.
Leg extension: 4 sets:20,18,14,15
Inverted Leg press: 7 sets: 20,20,12,10,15,15,20.
Hack squats: 4 sets: 15,11,15,15
Walking lunge:3 sets to failure
I'm thinking about doing my next 6 leg workouts at Gregs.The equipment is different than what I'm used to.
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gotta love Long's vertical leg press!
Hoomgar
10-07-09, 12:01 pm
Good to see you back at it Joey. Greg Long's for legs is a great plan man. That leg press is steep!
Hg
Day off today,my legs were really sore,and my body was very tired. I did go to Nicks roast beef for a couple of sandwiches. The best beef in the city is down the street from Body World. I had one for you Big Ant!!
mmmm, beef... (in my best Homer Simpson voice)
Day off today,my legs were really sore,and my body was very tired. I did go to Nicks roast beef for a couple of sandwiches. The best beef in the city is down the street from Body World. I had one for you Big Ant!!
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Only one sandwich for me...Damn! I am good for four of Nick's Hot Roast Beefs!
Mr. Dead
10-08-09, 2:45 pm
Just found this... In for the rest of the way!!!
Just found this... In for the rest of the way!!!
Joey D is another one of the brothers out here on the East Coast that you gotta meat and train with some day bro if you ever get out this way. My boy has some mad focus on what he does in here. Always an inspiration to run into Joey D at an ABC.
Hg
Shoulder day at Body World today.
Lateral raise:3sets:10,12,9
Dumbellshoulder press:4 sets:12,11,9,9
Front Raise:3 sets:12,11,11
Dumbell shrugs:4 sets: 12,12,11,10
Rear Delts:3 sets:10,10,10
And for my 7th meal, a wizz witt from jims steaks and a cream soda,aand a black cherry,non diet.
Friday was a day off for me. Saturday was an ABC at Body World. My boys ,comming over to my house, to play with my toys. We had a great day, Big Ant and I trained arms,had a great workout,then we all went to Tony Lukes for steaks. Awesome day.
Monday I did chest. I will not be training heavy for the next 5 weeks,just reps.
Standing cable flys:3 sets of 20
Incline flys:4 sets:16,10,11,10
incline dumbell presses:4 sets:12,10,9,9.
Flat bench:4 sets. 18,10,10,9
Decline:3 sets.9,10,11.
Today was leg day at Greg Longs,GDiesel's house.
Leg Ex:20,20,15,12
Leg press:5 sets. 20,20,20,15,10
Hack squats:3 sets: 20,20,20
Inverted Leg Press:4 sets:12,12,12,20
Squats:2 sets: 15,15
Shoulders today:
Cable lateral raise:3sets:16,15,12
Smith behind neck:4 sets:13,10,10,10
Front raise: 3 sets:14,12,16
Rear Delts:3 sets:17,14,12
Rear delts on Pec Dec:3 sets:17,17,17
Shrug's:4sets:17,12,10,
My legs are really hurting me today. Tomorrow is Hamstrings.
Thursday I did hams:
reverse leg press:4 sets:14,14,14,10
Leg curls:5 sets:20,15,10,10,15. with 2 drop sets
sticks: 2 sets: 10,10
calves abs
Friday: Back day.
Pulldowns front:15,12,10,12
one arm rows:15,15,13,13
Single arm seated rows:12,10,12,12
Iso row:20,12,13,11
Triangle grip pulldowns:12,14,15
I could not do any lower back work,my low back was not up to the task. I went to the chiropractor to get it taken care of after my workout. It's the third time I have been there this week.
Saturday.Arms.
Hammer strength curl: 5 sets:20,15,12,10,20
One arm preacher curls: 4 sets.14,12,12,15
Hammer curls: 3 sets of 12.
Tri's.
Rope pushdowns:4 sets:20,20,15,12
Seated Hammer stregth pushdowns: 4 sets: 20,15,12,12
Overhead cable extentions: 4 sets:15,15,10,10
Sunday is my day off. I'm going to see a movie with my daughter."Where the wild thing are".
monday;chest;
Cable fly:3 sets: 20,13,20
Hammer incline press:5 sets:15,12,10,10,10
flat fly:4 sets:12,10,12,12
Decline dumbell:4 sets:15,10,10,10
Bench press:3sets:13,12,12
Tues.Legs at Longs:
Leg ex:4sets:20,20,15,12
Leg Press:4sets:20,20,15,12
Inverted leg press:2 sets:15,12
Squat: 3sets:12,12,10
Hacks:3 sets:16,15,15
Wed: shoulder's
Single arm lateral raise: 4 sets:13,10,10,10
Behind neck press.4 sets:12,10,7,8
Push press:3 sets:10,8,8
Front raise:3 sets:15,12,10
rear delts:5sets:15,15,17,15,20.
Thursday,dayoff
Saturday at the gym.
Arms: Rope pushdowns: 4sets:12,11,8
overhead extensions:4 sets. 10,10,7,7.
seated one ex:3 sets.7,7,6
seated dip:4sets:10,8,8,6.
close grip:4 sets.9,7,7,6.
Bi's:
standing dumbell curls:4 sets;10,8,8,8.
wide grip standing curl:3 sets:8,8,8.
Hammer curl:4sets.12,7,7.
one arm preacher:3sets.8,6,6.
Sunday off:
Monday at the gym: chest
Incline bench:4sets:8,8,8,8.
Flat dumbell press:4sets.9,8,8,8.
decline press:4sets.9,8,8,8
dips
Tuesday. Leg's at Longs gym. I trained a little later today,I wanted to talk to Greg.I haven't seen him in a while.
Leg ex:4sets.20,20,16,11
Leg press:5sets.20,15,13,15,12
Squat:10,9,10,8
Walking lunge to failure,3 sets
Hack's:3sets 10. fried!!
Call of the search, we found him fellas. LOL! Good to hear from you Joey D. Looking sharp bro. How you doing now? Glad to see you got to hook up with Greg. He is good peeps...
Mr. Dead
10-27-09, 4:22 pm
Definitely puttin' in the work, here!!!
Hamstrings today at Body World.
Stiff legs deadlift:4 sets.10,8,8,8.
standing single leg extentions:3sets.12,12,12
Lying leg curl.6sets,12,12,10,8,8,15.
Calves .abs
Thursday at the Gym. Shoulders,calves ,abs.
Lateral raise:10,10,8,8
Hammer strength press:10,7,7,7
Smith shrug: 20,12,16,16,15
Front raise: 9,9,8
Dumbell shrug:10,10,8,8
Upright rows:12,10,8
Friday.Arms.
Tri's: Rope's.3sets.15,15,13.
Incline Extention.12,19,9,9.
Seated one arm extention.8,8,8.
seated Dip.10,8,8,8.
Pushdowns.10,10,8
Dumbell curl.12,8,8,8.
Wide grip curls.8,8,6,6.
Hammer curl machine.13,9,8,8.
Cable curls.10,10,9.
Saturday. Back.
Wide grip pulldown's.10,9,8,7.
Rack pulls.10,8,8,8,9
One Arm rows.8,8,8.
Pulley rows.8,8,8,10
Close grip pulldown.13,10,9,7.
At the gym today. Chest
Incline Bar.8,8,8,8
Flat dumbell.8,8,6
Decline.8,8,6
Incline Flys.8,8,8
Dips 10,9,9
C.Coronato
11-03-09, 10:56 am
Looking good Joey. How you feelin now a days?
Hey Tree,
I feeling great these days! Training heavy again.I'm getting in 7- to 8 meals a day. training is going really well.And you?
?
BubbyLight
11-04-09, 8:28 am
late but i got here. subbed for the hard work going on in here. getting 7-8 meals in. i shovel my 7th in.
At the gym today.
Lateral raise:8,8,6,6
Hammer strength press.8,8,8,8
Smith Shrug.12,10,10,9
Dumbell Shrug.12,12,9,8
Upright row.10,10,10
Front Raise.10,9,8
Rear Delts.10,9,9,9.
C.Coronato
11-05-09, 11:06 am
Hey Tree,
I feeling great these days! Training heavy again.I'm getting in 7- to 8 meals a day. training is going really well.And you?
?
Im feeling good my man! Shows the next 3 weekends ..
NPC - East Coast is first .. carbing up and staying tight. Im excited to be back on stage.
You deserve all the good that that is comming your way.Have fun!
Joe D
Friday.Back.
Shovel grip pulldowns.10,9,8,6,6
T-bar rows. 10,8,8,8,
One arm rows.7,7,8,8
Rack pulls,10,8,8,8.
Calves,abs.
Saturday. Arms
Rope pushdowns.15,12,10,10
Standing french press.9,8,8,7
Cable extentions.8,7,6,6
Standing dumbell extention.8,7,7
reverse pushdowns.9,8,,7,7
Standing dumbell curl.9,8,8,6,6
preacher curl. 9,8,7,6
Concentration curl.10,10,9
Sunday. Calves,abs
Firedrake
11-08-09, 11:44 pm
Hey, Joey, I just stumbled across your Journey and was intrigued because it mentions the Master's Nationals. I'm just on my way to my first show since I was a teenager next July, so I'm always interested in what other "mature" bodybuilders are doing.
Subbed!
Hey Fire,
Good Luck in the show. It's good that your competing,I'm sure that there will be a few more shows in you future,you're bit again! Have a great time. Enjoy the ride,it's the best part of competeing.
Joe D
Been having really strong day's at the gym. Today was Chest.
Incline Barbell.8,7,8,7,5
Flat Dumbell press. 8,7,6,8
Decline Press. 7,8,8,8
Incline flys.9,7,6
Dips. 10,8,6.
Legs at Long's tomorrow!
Tues.Leg day at Longs Gym.
Leg Ex.4 sets.20,27,16,13
Leg Press.5sets.15,15,15,10,10.
Front Squats.5sets.12,12,12,10,10.
Walking Lunge with weight.3 sets.7,7,7. super set with walking lunge to failure.
Leg Ex.3sets.12,12,12.superset with walking lunge to failure.
Wed.shoulders.
Hammer press.4sets.8,7,6,6
Lateral raise.3sets.6,6,6
Upright rows.3sets.7,6,6
Smtih shrugs.4 sets.15,13,13,12.
Dumbell shrug.4sets.13,12,10,10
Front raise.3sets.7,7,7
rear delts.3sets.12,9,8.
Firedrake
11-12-09, 8:12 pm
Those are some solid sessions, Joey. What are your goals right now?
Hey Fire,
The goals are to get as big and as strong as possible,and to stay injury free. I would also like to put on a few more pounds before I start the contest prep.
Firedrake
11-13-09, 9:45 am
Hey Fire,
The goals are to get as big and as strong as possible,and to stay injury free. I would also like to put on a few more pounds before I start the contest prep.
Right there with you -- when does the countdown start?
Thursday.hams
Single lying leg curl.5 sets.20,15,12,10,10
Stiks.5sets to failure.
Walking Lunge.3 sets.12,12,12
Standing leg curl.4 sets.15,10,8,8
Friday.Back.
Shovel grip pulldowns.4 sets.10,7,6,6
T-bar rows.3 sets.6,6,6.
One arm rows.3 sets.6,6,6.
Rack pulls.3sets.6,6,6
Saturday.Big Ant and I went to the Eastern U.S.A in New York.Good Time.
Monday.Chest ,Calves ,abs.
Incline Barbell.5 sets.8,8,7,6,5
Flat Dumbell press.3sets.6,6,6
Decline.4sets.8,7,7,7
Incline fly's.3sets.6,6,6
Dips.3sets.9,7,7
Tuesday.Leg day at Longs.
Extention's.4 sets,20,17,16,15.
Leg Press.4sets.15,10,10,10
Front squats.5sets.12,10,10,9,8
Walking Lunge.3sets to fail.
Extention's Super setted with walking lunge.3sets to failure.
Firedrake
11-17-09, 10:57 pm
Good stuff, Joey! Definitely some solid work going on!
Friday.Back.
Shovel grip pulldowns.3sets.6,6,6
T-Bar rows.3sets.6,6,6
One Arm Rows.3sets.6,6,6
Rack Pulls.3sets.6,6,6.
Sat.Arms.
Rope Pushdowns.3sets.15,12,12
Standing french press.4sets.8,7,6,6
Overhead cable ex.5sets.12,8,7,6,6.
Kickbacks. 4sets.12,10,9,9.
Bicep's.
Standing Dumbell curl.4sets.8,6,6,6
Preacher curl.4sets.10,8,7,7
Concentration curl.3sets.10,9,9
Standing cable curl.3sets.10,9,9.
Sunday.off
Chest.
Incline Press.5sets.8,7,6,6,5
Flat Dumbell Press.3sets.6,6,6
Decline.4sets8,6,6,6
Incline flys.3sets.6,6,6
Dips.3sets.12,10,9.
Workouts have been going great.I have been getting consistantly stronger. I'm really enjoying the heavy weight now. The bulk diet is almost over,I start my contest prep in January. I will be doing one show before Master's National's.
Firedrake
11-23-09, 7:52 pm
Solid work, Joey -- I get to bulk through February before starting to cut for the L.A. show on July 24th. It'll be my first BB contest since I was a teenager, so I'm a little nervous <grin>.
Fire,
It's going to be awesome! It's great that you are competeing again.Never too old to don the trunks.
Joe D
Legs at Long's on tuesday.
Extentions.4sets.22,18,15,10
Leg Press.5 sets.20,20,16,14,12
Hack squats.5sets.15,13,13,14,12
Walking Lunge.3sets with weight. superset with no weight.
Extention's superset with walking lunge. 2 sets.
Wed,shoulders.
Hammer Press.4sets.8,6,6,6
Push Press.3sets.8,7,7
Smith shrugs.4sets.18,17,19,15
Lateral Raise.3sets.7,6,6
Dumbell shrugs.4sets.19,18,17,11
Rear Delts.4sets,11,9,10,9.
Front Raise.2sets.9,8.
Friday.back.
Shovel grip pulldowns.4sets.6,6,6,5
T-bar rows.3sets.6,6,6
Rack Pulls.3sets.6,6,6
one arm rows.3sets.6,6,6
Sat.Arms.
rope pushdowns.3sets.20,15,12
French Press.4sets.10,7,7,7
Pushdowns.3sets.12,10,8
Preacher Curls.4sets.15,9,9,11
Incline curls.4sets.10,7,7,7
Standing cable curls.4sets.15,11,9,15
Firedrake
12-01-09, 8:02 pm
Some great work getting done, Joey -- you're certainly a fan of the volume! <Grin>
monday.chest.
Incline press.3sets.6,6,6
Dumbell Press.3sets.6,6,6
Decline.3sets.8,6,6
Fly's.3sets.8,6,6
Dips.3sets.12,9,9
Tues.Legs at Longs.
Extention's.4sets.20,15,14,15
Hacks.6sets.15,15,10,10,14,15
Leg Press.5sets.20,18,15,12,20
Walking Lunge.4sets.8,6,6,6
Firedrake
12-01-09, 8:07 pm
Sweet leg day, too!
C.Coronato
12-02-09, 11:07 am
Looking great Joey! You gonna make it up to Diamond this weekend?
Tree,I will be there this weekend.
Joe D
Wed.shoulders.
Cable lateral raise.3sets.15,12,10
Smith rear press.4sets.8,8,7,7.
Dumbell shrugs.4sets.15,13,12,12
Front raise.3sets.8,7,7
Smith shrugs.4sets.10,10,9,7
Rear Delts.3sets.12,10,9
Thursday.off
Just under a month to go before I start my contest prep for the show before National's.In a crazy sort of way I'm looking forward to the diet.I have been on a strict off season diet for 8 months. I never really took a break aftert the Met last year. In that time I have put on 55 pounds. I can't wait to unwrap the package and see what is underneath. Gunnin for a show soon. Which one will it be?
Went to Diamond Gym on saturday,trained arms with Natural Guy.From there I spent the weekend in New York with my family,I ate every single meal out.We got back on monday night.
Leg's at Body World on tuesday.Tired of driving,need a break.
Leg extention 4sets.17,15,13,12.
Hack Squats.6sets.14,14,12,12,10
Walking lunge.4sets with weight to fail. superset with no weight to fail.
Sissy squats.4 sets to failure.
Leg extention,superset with sissy squats to failure.4sets.
Wed,shoulder's.
Cable lateral raise.3 sets.15,12,12.
Smith seated press.4sets.8,7,7,7
Shrugs.4sets.15,12,12,10
Upright rows.3sets.9,8,8,7,
Front raise.3sets.8,6,6
Dumbell shrugs.3sets.12,12,11,10
Rear delts.3sets.12,11,10
LittleMan55
12-09-09, 8:10 pm
Pissed I have been missing out on this one for so long. Pics looked good from this past wekeend Joey! I'm here the rest of the way to masters nationals. Watching and learning.