This sounds good.

Fo sho, but only with Dwayne!



4/2

Chest and bicep workout:

Solid training today and one of the better chest workouts in a while. Pump was fantastic and was happy with the starting flat db weight. Just a side note, very sore from yesterdays quad training.

Flat db press: 3 warms, 105/5 115/5,5
In db press: 1 warms, 90/8,9,8
Flat bar press with chains: 1 warm, 2 chains/11,11,9
1 arm preacher curl: 2 warms, 35/9 40/7,6
Hammer curl: 1 warms, 45/8 50/9

17 min cardio

Nice deads Joe!

Joe wrote:

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I felt the last one.

 

the2ndoak wrote:

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I think I was 165 at 19 years old.

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 Hey, me too.  No really, I was a big girl and I'm not talking muscle.

Joe wrote:

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4/3

Back and hammy workout:

Fantastic workout today, and went back to high rep deads. Will roll with this in hopes of doing 2 x bw for 20 reps. Came close but the grip was gone. All in all, pump was solid and nice energy. Tomorrow will be an off day due to travel for Easter, but will do cardio early morning.

Lat pulldown wide: 2 warms, 135/8 150/6,7
Deads: 3 warms, 345/16,8
Db bench row: 1 warm, 80/9,8,7
Rope pulldown: 1 warm, 110/11, 115/11
Leg curl: 2 warms, 60/5 65/5,5

12 min cardio

 

4/5

35 min cardio

 

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Nice deadlifts Joe
I REALLY liked the music.....I was dancing in my chair just now as I watched you work hard.

 

4/8

Back and hammies:

Made gains throughout the today's workout. Stuck with the higher rep deads but didnt beat last time number. Although, I was happy that the total for the two sets were increased. After doing them, I couldn't catch my breath! It was really warm in my gym today from this mini heat wave and not have the air on.

Lat pulldown wide: 2 warms, 140/8 152/8,8
Deads: 3 warms, 345/15,10
Db bench row: 1 warms, 80/9,8,8
Rope pulldown: 1 warms, 115/11 120/10
Leg curl: 2 warms, 60/5 70/5,5

12 min cardio

the2ndoak wrote:

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hey Joe, when you do deads (standard style), do you reset your bottom position and go again? Or do you use the momentum gained from the bounce at the floor?

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 If I am not doing high reps, I will do a pause on the bottom.





4/9

Delt and tricep workout:

Ran right through this workout and made solid gains. Really happy with the push pressing. I was away from this movement for months!
Rest day tomorrow and planning on doing some cardio after a busy day of clients and posing class.

Push press: 3 warms, 145/5 165/5,6
Seated side lateral: 2 warms, 40/8,9
Front raise: 2 warms, 80/8,9
Tricep pressdown: 2 warm,s 85/5 95/5,6
Db ext: 35/9 30/10,10

Ab work

18 min cardio

4/10

Rest - cardio 35 min

 

How am I supposed to dedicate cardio to you when you keep changing the #'s on me?

After my show I think I will focus on front squats instead!

Hey now!!  Making fun of my cardio efforts.  Not nice  







4/12

Chest and triceps workout:

Made a slight change will keep this way for a bit. Now going to train tri's after chest and bi's after delts. The thinking is to have more for my back days and no fatigue in the arms at all for deads. Not sure if it will make much of a difference, but we will see. The glaring difference is the reduced weight moved training tri's after chest, holy smokes. All good though. Great pump and energy today.

Flat db press: 3 warms, 105/5 115/5 120/4
In db press: 1 warms, 95/7 85/8,8
Flat chains bar press: 2 warms, 4 chains/10,8
Tricep pressdown: 1 warm, 70/8 80/7 70/9
Db Ext: 35/7 30/8 25/9 20/11

Missed cardio due phone calls and kitchen stuff!!!!

Wait that's cardio effort? I do 18 min arranging egg cartons in the basement fridge!

The Lioness wrote:

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Damn - that 17 minutes of kitchen stuff must've been really important for you to have replaced it with the cardio! lol!

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 I had to pick the stain for the desk in the kitchen!



4/13

Back and hammy workout:

Felt great going into the workout and was eager to do higher rep deads.
Well, on was onto breaking my best and did with 17 reps with 345, but then felt the low back twitch and spasm. I was tick off as I had a couple more in me. And from this I moved on and avoided the second set.  Have to try next time. With the low back throbbing, I continued the workout but stayed with the higher reps. Still got the pump on.

Lat pulldown wide: 3 warms,
Deads: 3 warms, 345/17
Lat pulldown wide: 1 warm, 145/8 155/8,7
Db bench row: 75/11,10,10,9
Rope pulldown: 1 warm, 120/9 110/11
Leg curl: 1 warm, 40/12 45/12

12 min cardio

Looks like eveyone is busting your chops over your cardio schedule my friend!

All kidding aside, I have not checked in to see your blog in a long time because it used to make me jealous  because you are one strong MOFO for your size! Doing a great job and the amazing thing to me is the intensity and mainly the consistency that you have always brought to the weight room - VERY few people have done what you have done this consistently over this many years - props to you. This is why you do so well and you never get "freaked" out with anything because you know that you have put the work in and what you receive is rightfully yours.

Didn't mean to get all mushy and all, but I just wanted to let you know that I (and many of us) look up to you because of your dedication to what you preach. Job well done.

Joe wrote:

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mikedeagle wrote:

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Looks like eveyone is busting your chops over your cardio schedule my friend!

All kidding aside, I have not checked in to see your blog in a long time because it used to make me jealous  because you are one strong MOFO for your size! Doing a great job and the amazing thing to me is the intensity and mainly the consistency that you have always brought to the weight room - VERY few people have done what you have done this consistently over this many years - props to you. This is why you do so well and you never get "freaked" out with anything because you know that you have put the work in and what you receive is rightfully yours.

Didn't mean to get all mushy and all, but I just wanted to let you know that I (and many of us) look up to you because of your dedication to what you preach. Job well done.

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Wow Mike, much appreciated and thanks for checking in!  Sometimes people have a hard beleiving that I simply love to train.  I dont care if its 5 or 500 pounds, I just dig it.

 

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No, it is not the fact that you just love to train, it is the fact that you are so incredibly dedicated to it that is remarkable. I love to train also, but I have lacked consistency throughout my lifting career - your consistency and desire to get better is the cool thing, that is all.