Pump up the VOLUME!

[mrky03]

Ok, I've decided to start posting my training here as well. Inspired by my friend, fellow competitor and sometimes judge Steve, aka Ky Muscle!

I've been in this sport competitively for about 30 yrs. I started out in the AAU back in the day and won all of the local titles including 1991 Mr Ky.

I started competing in NPC shows in 1994 and eventually won the 2003 Master's and Open Overall NPC Ky championship. In 2007 I won the Master's Natural Northern USA, 2008 I won the Master's Bluegrass Classic.

2010 I pursued a new challenge and competed in my first NGA show and won my natural pro card as a Master's and Open competitor at the NGA Alabama Open in Birmingham this past July.

I will turn 50 Jan. 4'th and I plan on competiting as a Natural Pro sometime next summer, I haven't picked out a show yet.

I'm just under 5'11" and I compete at around 192-194. Not the most massive guy around!

[KyMuscle]

Good to see you here, Joel.

Guys and gals, here is another bodybuilder who keeps getting better with age. His physique is very Zane-like; awesome proportions, symmetry and definition.

Super-nice person too.

Good luck on your training. I'll be following your progress.

[mrky03]

Yesterday's leg workout

squats
135x20,225x15,275x10,315x6,365x6,405x6,6

front squats
225x10,275x7,6

leg extensions ss with leg curl
leg ex
105x15,15,15
leg curl
90x12,12,12

I was wiped out after that, big departure for me doing those high rep super sets!

Today's delt, bi and tri workout

seated dumbbell press
30x20,40x15,50x10,70x10,10,10,10,8

lateral raise
30x10,10,10,10,10,10

bent over lateral
30x12,12,12,12

The weights were light, I'm acclimating myself to some increased volume and decreased rest periods. Less than a minute between sets.

Alt. dumbbell curls ss with rope pushdowns
dumbell curls
30x20,40x10,10,10,10

rope pushdowns
50x20,60x10,10,10,10

cable curls ss with lying extensions
cable curls
50x10,10,10,10

lying extensions
90x10,10,10,10

wrist curls
95x10,10,10,8

Sucking some wind!

[joedemarco]

Good to have you posting here, Joel! Look forward to following your training.

[Baldiewonkanobi]

Quality physique.....welcome aboard.



Baldie

[mrky03]

Thanks you guys, I hope I have something to contribute around here. I'm in some pretty impressive company!

[HeavyDutyGuy]

Not the most massive- but the most quality ripped muscle- and wins- Welcome !

[mrky03]

Haha, hows it going James? Great to hear from you!

[GerryT]

Great to see you here, Joel. Just a class act, on and off stage. Very inspiring and motivational, Best of luck with training and for your next show.

[mrky03]

Great to see you here, Joel. Just a class act, on and off stage. Very inspiring and motivational, Best of luck with training and for your next show.

Tryin to hold it together brother! lol You are too kind Gerry T!

[mrky03]

Bench press ss with lat pulldowns
135x20,225x10,10,10,8

lat pulldown
140x20,180x10,10,10,10

incline dumbbell ss with seated cable row
75x10,10,10,9

seated cable row
180x10,10,10,9

cable cross over ss with dumbbell pullover
35x12,12

dumbell pullover
60x12,12

Did this in 30 min. Then attempted to deadlift
135x10,225x10,315x8,405x10

My lower back just wasn't feeling right to day so I stopped there, tight as heck right now. Got a chiro appointment in the morning. I need an adjustment badly.

This workout is a huge departure for me. Typically I do Max OT style workouts. A lot less volume and reps. I'm enjoying the change of pace and my joints are feeling better overall.

The weights are pretty wimpy right now I just want to give myself a chance to acclimate to the increased volume and I will add weight as I progress.

[mrky03]

I gotta tell ya, I'm not used to high reps!

calf press tri setted with leg extensions and leg curls

calf press
230x20,20,18,15

leg extension
130x20,20,20,18

leg curl
90x15,12,12,10

leg press (Nautilus leverage type)
400x20,500x20,20,18

seated calf raise ss with hack squats

seated calf raise
4 plates x 15,15,14,13

hacks
2 plates x 20, 2 plates+25 x 15, 3 plates x 15

legs are shaking! Finished with 3 sets of hanging leg raises. Total workout time 45 min.

I'm in the process of figuring feeling out the right amount of volume and frequency. Probably settle on a three way split, rotated over Mon,Tue, Thur,Fri.

I'm used to warming up and attacking my heaviest work sets to failure for 4-6 reps so this is something different for sure. I don't need nearly as much warmup this way.

[mrky03]

Heres a link to some pics from the pre judging at my show this past July. I'm in the center.

http://www.daviddevorephotography.com/nga_morning/h14b16036#h14b16036

[KevinCouch]

Heres a link to some pics from the pre judging at my show this past July. I'm in the center.

http://www.daviddevorephotography.com/nga_morning/h14b16036#h14b16036

mrky03,
Best in the lineup...You won that won right?
Kevin

[joedemarco]

Saw the pics. Great job! I'm assuming you won that class?

[Mac]

He stated that he won it above.

2010 I pursued a new challenge and competed in my first NGA show and won my natural pro card as a Master's and Open competitor at the NGA Alabama Open in Birmingham this past July

I don't think they give Pro cards to 2nd place finishers. So the above is ambiguous.

[Hammerfit]

Heres a link to some pics from the pre judging at my show this past July. I'm in the center.

http://www.daviddevorephotography.com/nga_morning/h14b16036#h14b16036

Look awesome man. Keep it going!

[mrky03]

Saw the pics. Great job! I'm assuming you won that class?

Yeah, I won the heavy wt. open and the overall master's. First time competing in the NGA. The wt. cutoff for the heavy wt is 190lbs. so I barely made the cutoff. The other guys out weighed me by at least 20lbs.

[mrky03]

Look awesome man. Keep it going!

Thanks, You know how it is we're never satisfied! I'm going to try to improve on my conditioning and hopefully add a few lbs. of muscle this winter!

[nwtrnr1]

Great job Joel congrats on your win !

[mrky03]

Great job Joel congrats on your win !

Hey! How's it going! Good to hear from you! Thanks

[mrky03]

seated dumbbell press
40x10,50x10,60x10,75x10,10,9,8

lateral raise
35x10,10,10,10

bent over laterals
40x10,10,10,10

Sissy weights but it was kicking my butt! I am not used to this training pace (yet!)

alt dumbbell curls ss with rope push downs

30x12,40x10,10,10,10

rope pushdowns
50x12,60x10,10,10,10

incline dumbbell curls ss with single dumbbell extensions
35x10,10,10,10

dumbbell extensions
55x10,65x10,10,10

wrist curls
95x10,10,10,10

Keeping my rest periods to a minute or less. I'm going to work in some heavy days but right now I'm emphasizing some lighter training. Letting some minor injurys heal. I normally train 4-6 rep range with longer rest periods.

[nwtrnr1]

Things are going great, I'm training for a competition in July, down South I hope to make it. Need to put on another 20lbs before hand training hard. I get the injury thing I try to incorporate a few light days but when trying to gain mass it's tough.

[mrky03]

Things are going great, I'm training for a competition in July, down South I hope to make it. Need to put on another 20lbs before hand training hard. I get the injury thing I try to incorporate a few light days but when trying to gain mass it's tough.

Looks like you've put on some mass in your avatar! If you need any help just ask, plenty of experience around here.

[mrky03]

Man, I am going to commit myself to hardening up a bit. Let things get farther out of hand than I had planned!

My back was a little stiff today didn't squat as heavy as I wanted but I got a good one in anyway.

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

I didn't want to take any chances so I stopped there, I was getting a good pump going and I did slow negatives good and deep.

leg press
400x20,580x20,670x20

Geez this pumped me to the max!

leg curls
75x12,105x8,7,6

Lower back started getting tight, not sure why either. Got a chiro appointment Fri.

[nwtrnr1]

Thanks Joel, I have put on another 5 pounds since 09' trying to get to 220lbs this year then cut, at 5'11 not very big yet lol. when I get lower back tightening up especially after squats I do lots of hip stretches, and inversion seems to work. Chiro is a great option too. Definitely a super site here ! Makes you want to train night and day to keep up with this crowd definitely top of the game here.

[HeavyDutyGuy]

Man, I am going to commit myself to hardening up a bit. Let things get farther out of hand than I had planned!

My back was a little stiff today didn't squat as heavy as I wanted but I got a good one in anyway.

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

I didn't want to take any chances so I stopped there, I was getting a good pump going and I did slow negatives good and deep.

leg press
400x20,580x20,670x20

Geez this pumped me to the max!

leg curls
75x12,105x8,7,6

Lower back started getting tight, not sure why either. Got a chiro appointment Fri.

My legs got pumped reading this! Keep tabs on your response to all this- seems like the legs like higher reps- in general.

[KevinCouch]

Geez this pumped me to the max!


That's what Matters!! Great Intense workout.
Kevin

[mrky03]

That's what Matters!! Great Intense workout.
Kevin

I may get over concerned about how much weight I'm lifting vs. quality of the workout from time to time!

[mrky03]

Lower back is still sore so I couldn't do bent over rows today. Subbed in one arm db row. These felt pretty good had'nt done them in ages.

pull downs
160x10,180x10,220x8,240x6,6

one arm db rows
80x8,100x8,110x8,130x8,6

close grip chins
bdwt. x 10,9,8

HS shrugs
12 plates x 10,10,8

[KevinCouch]

I may get over concerned about how much weight I'm lifting vs. quality of the workout from time to time!

I used to be too concerned about the weight I'm pushing to but now it's so important to stay injury free. I'm concentrating on doing as heavy as I can safely without risking further injury (back injury it knocked me out of my prep for the Nationals in October)

When you're on stage the judges don't know how much weight you push they just critique your physique. True you need heavy basic exercises to build quality muscle IMO it's not worth the risk to try and push what I used to.

Keep up the great training!!

[Hammerfit]

I used to be too concerned about the weight I'm pushing to but now it's so important to stay injury free. I'm concentrating on doing as heavy as I can safely without risking further injury (back injury it knocked me out of my prep for the Nationals in October)

When you're on stage the judges don't know how much weight you push they just critique your physique. True you need heavy basic exercises to build quality muscle IMO it's not worth the risk to try and push what I used to.

Keep up the great training!!

yep what he said ^^^^^^^:yep:

[joedemarco]

Getting some good solid workouts in. Keep it up!

[mrky03]

Thanks for the encouragement guys! I agree staying injury free is the most important thing, can't train if you're hurt! I almost didn't compete last summer because of a lower back/hip problem that really hampered my leg training thoughout my prep.

[mrky03]

Heavy (for me) chest day

bench press
135x10,185x6,225x6,245x2,285x4,4,3

incline benchpress
135x4,225x7,4,5

Hammer Strength decline
3 plates per side x 5,5

hanging leg raises 3 sets of 12

cable crunch
120x10,8

My bench sucks compared to a few yrs back but I really feel it with slow neg's and controlled reps.

[KevinCouch]

Heavy (for me) chest day

bench press
135x10,185x6,225x6,245x2,285x4,4,3

incline benchpress
135x4,225x7,4,5

Hammer Strength decline
3 plates per side x 5,5

hanging leg raises 3 sets of 12

cable crunch
120x10,8

My bench sucks compared to a few yrs back but I really feel it with slow neg's and controlled reps.

Do you do only pressing movements on your heavy chest day like this workout or are you like me where you just mix it up and hit your chest from many angles on any given day?

[mrky03]

Do you do only pressing movements on your heavy chest day like this workout or are you like me where you just mix it up and hit your chest from many angles on any given day?

Mostly I just stick to compound exercises. I don't get alot from isolation movements. I have been using cables some lately on my lighter days, it does make it more interesting.

[KevinCouch]

When I work chest I usually will do two compound movements and two iso movements. But the iso movements are mostly db flyes at different angles. I'm really not into cable work for my chest until precontest when I incorporate it a little more.

[mrky03]

Ever go into you're workout with full intentions of squating and find that its just not a good idea on that particular day? Thats what happened to me today. I was going though my usual warmup and on the second set with 225 my lower back just didn't feel right. So I went on to the leg press.....

Nautilus incline leg press
400x10,490x10,580x10,670x18,760x15,940x10,400x25

My legs were really pumped and hurting at this point plus no back strain! I thought about hack squating but I ended up migrating back over to the squat rack for some front squats.

front squat
135x10,225x10,275x6,6,5

These felt great really loaded my quads without overloading my lower back. I've been doing them some on this training cycle anyway.

finished with 3 sets of leg curls
90x8,105x6,6

Legs were trashed so I managed to salvage the day and still get in a good leg workout!

[HeavyDutyGuy]

Nice Save!- Looks GREAT!

[mrky03]

Today's delt and arm workout went well, I got an awesome pump and was able to get in some pretty good volume in about an hr.

standing calf
240x15,270x15,300x10,10

seated calf
4 plates x 10,10,10,10

seated db press
50x12,60x10,70x10,85x8,6,6

lateral raise
30x12,35x12,40x10,45x10,8

bent over laterals
30x12,35x12,40x12,45x10,8

alt db curls ss with pushdowns
30x12,35x12,40x12,45x10

pushdowns
100x12,115x12,115x10,115x10

hammer curls ss with seated db extensions
40x10,10,10,10

seated extensions
80x10,10,8,8


Pumped city!

[KevinCouch]

I haven't supersetted biceps and triceps in a long time. I'll have to give it a try soon I do remember the huge pumps in the arms too when I did it!

[mrky03]

I haven't supersetted biceps and triceps in a long time. I'll have to give it a try soon I do remember the huge pumps in the arms too when I did it!

Yeah, I enjoy working opposing muscle groups on occasion. Make for a faster workout too.

[mrky03]

I trained back today, my lower back is feeling much better. I've went to my chiropractor 4 times in the last couple of weeks. He's getting me back in line!

bent over rows
135x10,185x10,225x10,245x8,275x8,295x6,5

close parallel grip pullups to chest
bdwt x 10,8,6

seated cable row
200x10,220x8,240x6

Hammer Strength deadlift/shrug station
5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

Good workout, I'm getting my intensity back.

[mrky03]

Chest and abs....

bench press
135x10,185x10,225x6,275x5,4,4

incline barbell
245x6,4,4

cable crunch
120x12,10

lying leg raise
35x12,12

[Hammerfit]

I trained back today, my lower back is feeling much better. I've went to my chiropractor 4 times in the last couple of weeks. He's getting me back in line!

bent over rows
135x10,185x10,225x10,245x8,275x8,295x6,5

close parallel grip pullups to chest
bdwt x 10,8,6

seated cable row
200x10,220x8,240x6

Hammer Strength deadlift/shrug station
5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

Good workout, I'm getting my intensity back.


5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

I love that exercise, I have clients do it with a BB also.

[mrky03]

5 plates per side x 6 shrugs 1 deadlift, 5 shrugs 1 deadlift, 3 shrugs 1 deadlift

I love that exercise, I have clients do it with a BB also.

Yes that is an intense workout, stole that idea from Doctor Joe!

[mrky03]

Feeling a little brittle this morning, I'm off for the holiday's so I'm training early this week.

squats
135x10,10,225x10,275x10,335x6,385x7,395x7,405x6

leg press
490x10,670x10,760x10,850x6,6

4 sets of leg curls,5-7 reps

[KevinCouch]

Feeling a little brittle this morning, I'm off for the holiday's so I'm training early this week.

squats
135x10,10,225x10,275x10,335x6,385x7,395x7,405x6

leg press
490x10,670x10,760x10,850x6,6

4 sets of leg curls,5-7 reps

That'll do the job for quads! Have a Merry Christimas...

[Hammerfit]

Feeling a little brittle this morning, I'm off for the holiday's so I'm training early this week.

squats
135x10,10,225x10,275x10,335x6,385x7,395x7,405x6

leg press
490x10,670x10,760x10,850x6,6

4 sets of leg curls,5-7 reps

Great Job!

[joedemarco]

Sounds like training is going well! Great stuff!

[HeavyDutyGuy]

Good stuff! Walking ok??

[mrky03]

Thanks guys! I'm walking ok James, don't know about tomorrow though! lol

[mrky03]

Did bi's and tri's yesterday,

alt dumbell curls
warmup then 55's x 3 sets of 6

cable curls
70x3 sets of 6

Elbows are feeling good, now my right bicep tendon is bothering me! Always something!

pressdowns
warmup then 130x8,7

lying extensions
130x8,7,5

wrist curls
115x10,10

[mrky03]

calves, delts

seated calf
5 plates x 10,8

standing calf
345x10,8,7

seated barbell press
warmup then 185x7,195x5,3

seated dumbbell press
90x5,4

lateral raise
50x6,5

seated bent over lateral
50x6,6

[KevinCouch]

calves, delts

seated calf
5 plates x 10,8

standing calf
345x10,8,7

seated barbell press
warmup then 185x7,195x5,3

seated dumbbell press
90x5,4

lateral raise
50x6,5

seated bent over lateral
50x6,6

Solid Workout!! Great New Avatar Photo bro!!
Kevin

[Hammerfit]

Like the new avi.....I think we should all put our off season pictures on our avis........NOT!

[HeavyDutyGuy]

Thats OFF season????

[mrky03]

Thats OFF season????

Haha, I wish! No that was last summer about a month out from my show.

[mrky03]

Like the new avi.....I think we should all put our off season pictures on our avis........NOT!

Good idea! We could have a contest to see who stays in the best shape or who lets themselves go the farthest! lol

[mrky03]

Decent back workout, got a monster pump!

Bent over rows (standing on platform)
135x20,135x12,185x6,225x6,275x6,6

pulldowns
220x6,5

seated cable row
260x6,220x6

deadlifts
275x6,315x5,365x5,405x6,425x5

shrugs
315x8,405x8,455x5

I couldn't resist dead lifting today. I didn't go all that heavy my lower back is still a little sore. Feels good to work hard though.

[Hammerfit]

Decent back workout, got a monster pump!

Bent over rows (standing on platform)
135x20,135x12,185x6,225x6,275x6,6

pulldowns
220x6,5

seated cable row
260x6,220x6

deadlifts
275x6,315x5,365x5,405x6,425x5

shrugs
315x8,405x8,455x5

I couldn't resist dead lifting today. I didn't go all that heavy my lower back is still a little sore. Feels good to work hard though.

Good Job, way to play smart!

[joedemarco]

Way to hit back today, MrKy! Keep blasting away!

[mrky03]

KENTUCKY FRIED MUSCLE! LOL

This type of training is a complete change of stimulus for me. I typically go heavy (for me) 4-6 reps after warmup. The weights I used today are so light or so I thought.....

standing military press
125x10,10,10,10

seated laterals
25x10,10,10,10

bent over laterals
25x10,10,10,10


barbell curls
65x10,10,10,8

incline dumbbell curls
25x10,10,10,10

concentration curl
25x10,8

pressdowns
70x10,10,10,10

seated dumbbell extension
50x10,10,10,10

kickbacks (both arms together)
15x12,12

Baby weights! But man I've never had a better pump and burn! 30-45 sec between sets finished it in about 45 min.

Did about 8 sets for abs and 30 min. treadmill.

[HeavyDutyGuy]

Jeez...... and this is off season......... and why you have a pro card and we dont yet... go get em!!!

[joedemarco]

It's good to change it up once in awhile. Good stuff!

[KevinCouch]

KENTUCKY FRIED MUSCLE! LOL

This type of training is a complete change of stimulus for me. I typically go heavy (for me) 4-6 reps after warmup. The weights I used today are so light or so I thought.....

standing military press
125x10,10,10,10

seated laterals
25x10,10,10,10

bent over laterals
25x10,10,10,10


barbell curls
65x10,10,10,8

incline dumbbell curls
25x10,10,10,10

concentration curl
25x10,8

pressdowns
70x10,10,10,10

seated dumbbell extension
50x10,10,10,10

kickbacks (both arms together)
15x12,12

Baby weights! But man I've never had a better pump and burn! 30-45 sec between sets finished it in about 45 min.

Did about 8 sets for abs and 30 min. treadmill.

Awesome!! Keep them muscles guessin...gotta grow then!

[mrky03]

Jeez...... and this is off season......... and why you have a pro card and we dont yet... go get em!!!

Key word is for you is "yet"! Your day is coming!

[mrky03]

It's good to change it up once in awhile. Good stuff!

Yes it is good, I tend to get stuck in a rut doing the exact same workouts over and over. Geez my arms are sore this morning! Amazing concidering I only used half of my normal wt!

[mrky03]

Awesome!! Keep them muscles guessin...gotta grow then!

I think it will, this workout is modeled from the old school training they did back in the 70's. It certainly is a change of pace and takes most of the pressure off my joints.

I can't wait until my next leg day!

[v1hyp]

Nice workouts!!

[Hammerfit]

I think it will, this workout is modeled from the old school training they did back in the 70's. It certainly is a change of pace and takes most of the pressure off my joints.

I can't wait until my next leg day!

Old school training, love it! Isn't it funny how they come up with all these new movements all the time and we just go back to the basics we have always depended on? Great training keep it up!

[mrky03]

Old school training, love it! Isn't it funny how they come up with all these new movements all the time and we just go back to the basics we have always depended on? Great training keep it up!

I know exactly what you mean. "They" are always coming up with something to enlighten us old timers! If I'm going to be enlightened I'm looking at what the great bodybuilder's before me did!

I just got both of Robby Robinson's dvd's for Christmas! Loaded with tidbits of insightful information.

[mrky03]

Nice workouts!!

Thank you! I'm going though a "retooling" faze right now! Got a few dings and this fast paced lighter training is feeling good!

[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!

[Sunnyday]

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

[HeavyDutyGuy]

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]

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]

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


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

[mrky03]

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]

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]

405 sissy rack deads-----ummmmmmmm ... ;)

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

[mrky03]

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]

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]

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]

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]

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

[nwtrnr1]

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!

[HeavyDutyGuy]

Happy Birthday Codger! lol.. cant wait to see how you rung in the new decade (your 50's).

[freebirdmac]

Happy Birthday! And welcome to the 50's :p

[mrky03]

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

I haven't picked one out yet, I need to get online and see what the NGA schedule is for this year. There are are always the local NPC shows. I need to set my sights and zero in on something.

[mrky03]

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!

You will really enjoy Scotts show in Birmingham! You're right you can enjoy this sport for many years if you take care of yourself!

[mrky03]

Happy Birthday Codger! lol.. cant wait to see how you rung in the new decade (your 50's).

Thanks!

[mrky03]

Happy Birthday! And welcome to the 50's :p

Thanks! I hear 50 is the new 40! lol

[freebirdmac]

Thanks! I hear 50 is the new 40! lol

Nah, the new 35 :)

[Sunnyday]

C'mon, guys, it's the new 29! Gotta think pie in the sky.

[mrky03]

C'mon, guys, it's the new 29! Gotta think pie in the sky.

Sounds good to me! I'll take 29! lol

[Sunnyday]

Yeah, 29 was a great year for me. So much so, I've been celebrating anniversaries of my 29th ever since, LOL! Just celebrated my 14th on Monday.

[mrky03]

I'm 99.9% sure I'm going to enter the Derby Classic April 23'rd. It's an NPC show the promotor of the Kentucky Muscle Extravaganza is reviving it.

This is my first official day of dieting gotta get rid of some fat. I have 16 weeks to prepare should be plenty of time. I'm at 211 lbs today I start looking pretty cut at around 200. Usually dry out around 192-194.

5:00am
2 Beta Stax, 30wms\30g hydrolized whey

5:30am
16 min. HIIT cardio recumbent bike 227cal

6:00am
60g wpi/1 cup steel cut oats

8:30am
10oz. chicken breast
broccoli

11:30am
10oz. chicken breast
broccoli

1:00pm
24g/wpi

2:30pm
4 scoops Quake 10.0 pre workout supp.

2:45pm
30g wph/30g wms

3:00pm
Back and traps

deads
135x10,225x10,315x8,365x6,405x6,455x5

wide grip chins
bdwt. x 10,10,6 (did these with a pause at the top)

seated cable row
160x10,10,10,9 (30-40 sec between sets)

barbell bent arm pullover
85x10,10,10,10 (30-40 sec between sets)

shrugs
315x10,10,10,10 (30-40 sec between sets)

4:00pm
30g wph/30 wms

5:00pm
30g wph/ one med. bannana

6:30pm
8oz. ground beef/salad

[Hammerfit]

I'm 99.9% sure I'm going to enter the Derby Classic April 23'rd. It's an NPC show the promotor of the Kentucky Muscle Extravaganza is reviving it.

This is my first official day of dieting gotta get rid of some fat. I have 16 weeks to prepare should be plenty of time. I'm at 211 lbs today I start looking pretty cut at around 200. Usually dry out around 192-194.

5:00am
2 Beta Stax, 30wms\30g hydrolized whey

5:30am
16 min. HIIT cardio recumbent bike 227cal

6:00am
60g wpi/1 cup steel cut oats

8:30am
10oz. chicken breast
broccoli

11:30am
10oz. chicken breast
broccoli

1:00pm
24g/wpi

2:30pm
4 scoops Quake 10.0 pre workout supp.

2:45pm
30g wph/30g wms

3:00pm
Back and traps

deads
135x10,225x10,315x8,365x6,405x6,455x5

wide grip chins
bdwt. x 10,10,6 (did these with a pause at the top)

seated cable row
160x10,10,10,9 (30-40 sec between sets)

barbell bent arm pullover
85x10,10,10,10 (30-40 sec between sets)

shrugs
315x10,10,10,10 (30-40 sec between sets)

4:00pm
30g wph/30 wms

5:00pm
30g wph/ one med. bannana

6:30pm
8oz. ground beef/salad

Good diet plan and great training.....cant beat chicken and broccoli

[joedemarco]

Happy belated B-day! You're the second guy today (Hammer was first) that I read was dieting! Time flies....I'll be hitting the diet before I know it too I guess!

[mrky03]

Already feeling tighter, probably just my imagination! lol

5:00am
2 beta stax, 30g wph/30g wms

5:30am
16 min HIIT cardio recumbent bike, 227 cal.

6:00am
2 scoops wpi/1 cup steel cut oats

8:30am
8 oz. ground beef
broccoli

11:30am
10 oz. chicken breast
broccoli

1:30pm
one scoop wpi/one med bannana

2:30pm
4 scoops Quake pre wo supp

2:45pm
30g wph/30g wms

3:00pm
bench press
135x12,10,185x10,225x10,245x10,255x7,265x4

incline benchpress
225x8,6

Hammer Strength decline
180x10,200x10,220x9

cable crunch
3 sets 12 reps 120lbs

3:45pm
30g wph/30g wms

5:00pm
30g wph/ one med bannana

6:30pm
10 oz chicken breast/salad

[joedemarco]

You probably are tightening up already. I always get an initial tightening when I first start my contest prep. I like you diet plan. Good luck with it, Joel!

[KyMuscle]

Good luck prepping for the Derby show, Joel. If it lives up to past Derby shows, it'll be VERY competitive.


I'm scheduled to judge that show.

[mrky03]

You probably are tightening up already. I always get an initial tightening when I first start my contest prep. I like you diet plan. Good luck with it, Joel!

Thanks, I switched to timed carbs last summer during my prep. Worked great and I definitely felt better!

[mrky03]

Good luck prepping for the Derby show, Joel. If it lives up to past Derby shows, it'll be VERY competitive.


I'm scheduled to judge that show.

Yes, it is traditionally a very good show. Wouldn't want it anyother way! I'll be in the "geezer" class this year! Lol

[KevinCouch]

Looks like a very solid diet. Looks like your eating something about 7 or 8 times a day. Constant feeding!

[mrky03]

Looks like a very solid diet. Looks like your eating something about 7 or 8 times a day. Constant feeding!

Yeah, it seems like all I do is eat but I'm still hungry all the time! You know how it is!

I carb cycled for several years with with good results. 3 days low carbs carbed up on the forth day. It works great but I felt terrible by the end of the third day of low carbs. The timed carbs make a lot of sense, eat carbs when you're body needs them the most. Cut back on carbs on non training days. Seems like it really revs up the metabolism also.

[Hammerfit]

Yeah, it seems like all I do is eat but I'm still hungry all the time! You know how it is!

I carb cycled for several years with with good results. 3 days low carbs carbed up on the forth day. It works great but I felt terrible by the end of the third day of low carbs. The timed carbs make a lot of sense, eat carbs when you're body needs them the most. Cut back on carbs on non training days. Seems like it really revs up the metabolism also.

Your diet looks very similar to what I have been doing too. But this year I'm pondering going full keto. Never done it before, so the jury is still out. I do use alot of egg whites in leau of the whey though, I'll use one scoop of whey along w 2 cups of whites.

[mrky03]

In 09 I did a full keto diet and got lean but lost fullness. I didn't get any leaner than I normally would have gotten. Last year I used more whey than ever in the past and got good results. Really convenient too! This year I'm tweaking it a bit, been using hydrolyzed whey. Seems to be making a difference. Although it tastes terrible! lol

[mrky03]

15 weeks to go!

5:00am
2 beta stax, 30g wph/30 wms

5:30am
16 min. HIIT cardio, 227cal

6:00am
2 cups egg whites/packet oatmeal

8:30am
6 oz. chicken breast/broccoli

11:30am
6 oz chicken breast/broccoli

1:30pm
30 wph

2:30pm
4 scoop Quake pre workout supp.

3:00pm
30g wph/30g wms

squats
135x20,225x10,275x6,335x3,385x7,395x7,7

leg press
400x10,670x10,760x12,850x8

lying leg curl
105x8,6

leg extension ss with seated leg curl
130x12
150x10
130x12
150x8

4:00pm
30g wph/30g wms

5:00pm
30g wph/3 rice cakes

6:00pm
1 cup egg whites/3 rice cakes

8:00pm
6 oz chicken breast/salad

[joedemarco]

Great workout! Do you stick with the HIIT cardio for the entire duration of your prep? Or do you switch it with some long intensity, long duration?

[mrky03]

Great workout! Do you stick with the HIIT cardio for the entire duration of your prep? Or do you switch it with some long intensity, long duration?

I've done it both ways, I seem to hold muscle and lose fat more efficiently doing HIIT cardio. I feel like bracketing my cardio sessions with protein/carbs makes a difference also.

[Hammerfit]

I've done it both ways, I seem to hold muscle and lose fat more efficiently doing HIIT cardio. I feel like bracketing my cardio sessions with protein/carbs makes a difference also.


bracketing my cardio sessions with protein/carbs bracketing? = pre and post?

[Hammerfit]

In 09 I did a full keto diet and got lean but lost fullness. I didn't get any leaner than I normally would have gotten. Last year I used more whey than ever in the past and got good results. Really convenient too! This year I'm tweaking it a bit, been using hydrolyzed whey. Seems to be making a difference. Although it tastes terrible! lol

hydrolyzed whey what are you using how long been using it, Im looking into different whey mixes

[mrky03]

bracketing my cardio sessions with protein/carbs bracketing? = pre and post?

Yes, pre and post.

[mrky03]

hydrolyzed whey what are you using how long been using it, Im looking into different whey mixes

I found a company that sells in bulk for reasonable prices. http://www.musclefeast.com/ I've been using their whey isolate and hydrolyzed whey for about 6 months. Seems to be a quality product.

[mrky03]

I'm getting in my zone now, I really like the regimen of contest training.

5:00am
2 Beta Stax, 30g wph/30g wms

5:30am
16min. HIIT cardio, recumbent bike, 226cal

6:00am
2 cups egg whites/1 packet oatmeal

8:30am
7oz chicken breast/broccoli

11:30am
7oz. chicken breast/broccoli

1:30pm
30g wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

standing military press

100x10,10,135x10,155x10,165x7,175x5

lateral raise
30x15,35x12,45x8

bent over lateral raise
40x14,45x12,50x8

close grip bench press (ez curl bar)
70x20,110x15,120x10,130x8

rope extensions
50x15,60x10,70x8

4:00pm
30g wph/30g wms

5:00pm
30g wph/4 rice cakes

6:00pm
1 cup egg whites/4 rice cakes

8:00pm
7oz chicken breast/salad

[mrky03]

5:00am
2 beta stax, 30g wph/30g wms

5:30am
16 min HIIT cardio, recumbent bike 216 cal

6:00am
2cups egg whites/1 packet oatmeal

8:30am
6 oz. chicken/ broccoli

11:30am
6 oz chicken/broccoli

1:30pm
30 wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

6 sets calves seated and standing

6 sets abs, cable crunches and weighted leg lifts

4 sets forearms

4:00pm
30g wph/30g wms

5:00pm
30g wph/3 rice cakes

6:00pm
6 oz chicken breast/3 rice cakes

8:00pm
6 oz. chicken breast/salad

[mrky03]

5:00am
2 Beta Stax, 30g wph/30g wms

5:30am
16min HIIT cardio, 216cal (TOUGH GOING THIS MORNING!)

6:00am
2 cups egg whites/1 packet oatmeal

8:30am
6 oz chicken breast/broccoli

11:30am
6oz. chicken breast/ broccoli

1:30pm
30g wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

deadlifts
225x10,275x10,365x5,405x10,425x8

close grip pullup to chest
bdwt.x 10,9,7

seated cable row
140x12,160x10,180x8

bent arm barbell pullover
95x12,12

shrugs
315x15,405x10,455x7

4:00pm
30g wph/30g wms

5:00pm
30g wpi/3 rice cakes

6:00pm
30g wpi/3 rice cakes

8:00pm
6 oz. tilapia/broccoli

[HeavyDutyGuy]

MR Consistancy!~-- U da man!

[Hammerfit]

5:00am
2 Beta Stax, 30g wph/30g wms

5:30am
16min HIIT cardio, 216cal (TOUGH GOING THIS MORNING!)

6:00am
2 cups egg whites/1 packet oatmeal

8:30am
6 oz chicken breast/broccoli

11:30am
6oz. chicken breast/ broccoli

1:30pm
30g wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

deadlifts
225x10,275x10,365x5,405x10,425x8

close grip pullup to chest
bdwt.x 10,9,7

seated cable row
140x12,160x10,180x8

bent arm barbell pullover
95x12,12

shrugs
315x15,405x10,455x7

4:00pm
30g wph/30g wms

5:00pm
30g wpi/3 rice cakes

6:00pm
30g wpi/3 rice cakes

8:00pm
6 oz. tilapia/broccoli

Awesome back routine! I cant wait to pull some deads tomorrow!

[mrky03]

MR Consistancy!~-- U da man!

I try my best James! Some elite company around here!

[mrky03]

Awesome back routine! I cant wait to pull some deads tomorrow!

Thanks! Deads and squats are our bread and butter are they not? LOL

I normally don't go this many reps but I've been having some low back issues lately. Just testing the water.

[joedemarco]

Great workout and great sets on those deads. You feel like you are on course with your dieting? Have you dropped any weight?

[KevinCouch]

Do you still have plenty of energy with this diet? Is your body beginning to change yet? Seems like when I begin my diet a couple of weeks into it I wake up in the morning (or the middle of the night) and look in the mirror and see overnight improvements. Then you know you're on your way!!

[KyMuscle]

I, too, was wondering about your diet, Joel. I always assumed you were a high-carb dieter, but that doesn't seem to be the case. Moderately low carbs, but close to zero fat, I see.

When I cut both fats and carbs that low, I wither away to nothing. It obviously works for you, because your conditioning is always stellar, but, like Kevin, I wonder about your energy levels.

[mrky03]

Great workout and great sets on those deads. You feel like you are on course with your dieting? Have you dropped any weight?

Thanks, I've dropped a few lbs. Kinda feel like I'm behind schedule right how because I usually diet for 20 weeks. 14 weeks to go! I'm usually ahead of schedule anyway, should start looking pretty good about 8 weeks into it.

[mrky03]

Do you still have plenty of energy with this diet? Is your body beginning to change yet? Seems like when I begin my diet a couple of weeks into it I wake up in the morning (or the middle of the night) and look in the mirror and see overnight improvements. Then you know you're on your way!!

I'm only a week into it, takes a couple to really get my metabolism going. I know what you mean though, once I get things rolling you can see a difference everyday. I'm pissed at myself for getting so fat over the holiday's! Too much Christmas cheer! lol

[mrky03]

I, too, was wondering about your diet, Joel. I always assumed you were a high-carb dieter, but that doesn't seem to be the case. Moderately low carbs, but close to zero fat, I see.

When I cut both fats and carbs that low, I wither away to nothing. It obviously works for you, because your conditioning is always stellar, but, like Kevin, I wonder about your energy levels.

Steve, my diet has evolved over the years. In the past I carb cycled 3 days low, one day high. That worked well but I always felt like crap by the end of day 3 on low carbs. Last year I started my diet the same way, about 8 weeks into it I was way ahead of schedule and decided to try the timed carb approach. It always made sense to me anyway. I actually borrowed this approach from looking at Jeff Rodriquez's diet. I just had to adjust it to my own needs. Energy levels are great, much higher than they were on the low carb/higher fat diet.

[JoeB8962]

Steve, my diet has evolved over the years. In the past I carb cycled 3 days low, one day high. That worked well but I always felt like crap by the end of day 3 on low carbs. Last year I started my diet the same way, about 8 weeks into it I was way ahead of schedule and decided to try the timed carb approach. It always made sense to me anyway. I actually borrowed this approach from looking at Jeff Rodriquez's diet. I just had to adjust it to my own needs. Energy levels are great, much higher than they were on the low carb/higher fat diet.

Joel, I too was wandering..unless you count the packet of instant oatmeal you do not use what I refer to as ground carbs (rice, potatoes, etc) how come?

JoeB

[mrky03]

Joel, I too was wandering..unless you count the packet of instant oatmeal you do not use what I refer to as ground carbs (rice, potatoes, etc) how come?

JoeB

JoeB, I use waxy maize starch 30g in my pre and post workout shakes which makes up 90g of my daily carb intake. Its just easier for me to measure. I use a food scale to weigh out all my protein and carb portions. I will throw in some potatoes and rice as the diet goes along though. When my metabolism gets rolling I have to actually add calories.

Right now I'm eating about 330g pro. 180g carb. Fats are pretty low but I'm using 6 EFA caps a day.

[mrky03]

Ok, I had to makeup for my missed workout yesterday. Took my daughter out for her 23'rd birthday. I didn't do too badly, we went to ther Olive Garden and I got grilled steak/chicken/veg/roasted potatoes. Darn tasty compared to the chicken and broccoli I've been eating!

7:00am
1 cup steel cut oats/2 scoops wpi

9:00am
4 scoops Quake, 30g wph/30g waxy maize

9:30am
bench press
135x20,135x12,185x10,225x6,255x8,265x6,275x4

Still not superman on the bench but I'm able to do them with precision and best of all pain free! Good pump.

incline dumbbell press
110x7,7,6

Used a lower incline than usual about 20 degrees.

Hammer Strength decline press
180x10,230x7,7

barbell curl
4 sets of 20,10,8,6

concentration curl
3 sets of 10,8,6

Still nursing a bicep injury in my right arm so I used super strict form and really went for feel. Biceps blew right up!

11:00am
30g hydrolyzed whey/30g waxy maize

12:30pm
30g hydrolyzed whey/ 3 rice cakes

I'll do my cardio later this afternoon probably after UK beats the crap out of LSU! LOL

[Hammerfit]

Ok, I had to makeup for my missed workout yesterday. Took my daughter out for her 23'rd birthday. I didn't do too badly, we went to ther Olive Garden and I got grilled steak/chicken/veg/roasted potatoes. Darn tasty compared to the chicken and broccoli I've been eating!

7:00am
1 cup steel cut oats/2 scoops wpi

9:00am
4 scoops Quake, 30g wph/30g waxy maize

9:30am
bench press
135x20,135x12,185x10,225x6,255x8,265x6,275x4

Still not superman on the bench but I'm able to do them with precision and best of all pain free! Good pump.

incline dumbbell press
110x7,7,6

Used a lower incline than usual about 20 degrees.

Hammer Strength decline press
180x10,230x7,7

barbell curl
4 sets of 20,10,8,6

concentration curl
3 sets of 10,8,6

Still nursing a bicep injury in my right arm so I used super strict form and really went for feel. Biceps blew right up!

11:00am
30g hydrolyzed whey/30g waxy maize

12:30pm
30g hydrolyzed whey/ 3 rice cakes

I'll do my cardio later this afternoon probably after UK beats the crap out of LSU! LOL

You're smart to stay strict with the form and get the reps in for biceps

[mrky03]

Cussed my way though this one.

squats
135x20,225x10,275x10,335x8,385x9,395x6,405x6

leg presses
10plates x20,12plates x20,14plates x20

leg extensions supersetted with leg curls
120x20/75x12
150x15/90x8
165x15/75x12

seated leg curls
130x10,10,10

Diet's staying constant, lost 3-4 lbs bdft. Starting to see abs better.

[KevinCouch]

Cussed my way though this one.

squats
135x20,225x10,275x10,335x8,385x9,395x6,405x6

leg presses
10plates x20,12plates x20,14plates x20

leg extensions supersetted with leg curls
120x20/75x12
150x15/90x8
165x15/75x12

seated leg curls
130x10,10,10

Diet's staying constant, lost 3-4 lbs bdft. Starting to see abs better.

Awesome! BTW, abs in new avatar are crazy looking.

[mrky03]

Awesome! BTW, abs in new avatar are crazy looking.

Thanks! That was how I looked 6 months ago! Trying to get it back! lol

[mrky03]

Fast and Furious today, finished in 45 min.

seated dumbbell presses tri setted with standing laterals and bent over laterals

50x15/25x15/25x15
60x12/25x12/30x12
70x8/30x8/40x10
75x6/30x6/40x10

close grip bench press with ez curl bar supersetted with rope extensions

110x15/40x15
120x10/50x10
130x8/50x8

Pumped to the max! Pissed off all the way though trying to get my sets in between new year resolution people! Probably made me have a better workout though, more aggression! lol

[Hammerfit]

Fast and Furious today, finished in 45 min.

seated dumbbell presses tri setted with standing laterals and bent over laterals

50x15/25x15/25x15
60x12/25x12/30x12
70x8/30x8/40x10
75x6/30x6/40x10

close grip bench press with ez curl bar supersetted with rope extensions

110x15/40x15
120x10/50x10
130x8/50x8

Pumped to the max! Pissed off all the way though trying to get my sets in between new year resolution people! Probably made me have a better workout though, more aggression! lol

Great Job, better to be pissed off than pissed on I like to say lol, I know what ya mean though, I can train much better when I pissed!

[mrky03]

Great Job, better to be pissed off than pissed on I like to say lol, I know what ya mean though, I can train much better when I pissed!

LOL! I was just in a bad mood on that particular day!

[mrky03]

Down and dirty back day!

Chins
bdwt.x 15,10,10

old school T bar rows

2 plates x 15,3 plates x 12, 4 plates x 10, 4 plates and a 25 x 6

seated cable row
160x15,180x12, 200x7

rack deads (from just below knees)
315x15,405x11,425x10

Pumped city! Done in just under 40 min. Hadn't done T bar rows like that in over 20 yrs. They felt great, probably will become one of my regular exercises.

Diet is staying constant, down 4lbs in 2 weeks. Should be on schedule, we'll see in about another 4 weeks of dieting.

[Hammerfit]

Down and dirty back day!

Chins
bdwt.x 15,10,10

old school T bar rows

2 plates x 15,3 plates x 12, 4 plates x 10, 4 plates and a 25 x 6

seated cable row
160x15,180x12, 200x7

rack deads (from just below knees)
315x15,405x11,425x10

Pumped city! Done in just under 40 min. Hadn't done T bar rows like that in over 20 yrs. They felt great, probably will become one of my regular exercises.

Diet is staying constant, down 4lbs in 2 weeks. Should be on schedule, we'll see in about another 4 weeks of dieting.

Thats a great back day, I wanted to do pullups and deads today...wanted to just didnt get it! Nice Job!

[mrky03]

Thats a great back day, I wanted to do pullups and deads today...wanted to just didnt get it! Nice Job!

Thanks, I'm increasing the volume (for me) and decreasing the amount of time it takes me to get it done without rushing it. I have to be careful about doing too much.

[HeavyDutyGuy]

Nice!-especially the T-bars and deadlifts! consistant fat loss--- I have seen this act before- look out guys- He gets Shredded!

[mrky03]

Nice!-especially the T-bars and deadlifts! consistant fat loss--- I have seen this act before- look out guys- He gets Shredded!

Thanks James! I'm definitely on a mission to get back into my best possible shape this spring!

[mrky03]

Light and faster tempo today! Chest and bi's

bench press
135x12,225x10,235x8,245x6

incline dumbbell
70x12,75x12,80x10,85x7

flat flys
45x12,50x12,55x9

barbell curl
45x12,65x12,85x12,95x10,105x8

incline dumbbell curl
25x12,30x12,35x10

Really focused on form and slower cadence today. Still nursing a bicep strain in my right arm. I'm actually getting better workouts with the light weights, short rest periods and slower rep cadence.

Diet is still constant, I'm getting leaner but the scale isn't moving much. Thats ideal though, I'm after fat loss not weight loss!

[Hammerfit]

Light and faster tempo today! Chest and bi's

bench press
135x12,225x10,235x8,245x6

incline dumbbell
70x12,75x12,80x10,85x7

flat flys
45x12,50x12,55x9

barbell curl
45x12,65x12,85x12,95x10,105x8

incline dumbbell curl
25x12,30x12,35x10

Really focused on form and slower cadence today. Still nursing a bicep strain in my right arm. I'm actually getting better workouts with the light weights, short rest periods and slower rep cadence.

Diet is still constant, I'm getting leaner but the scale isn't moving much. Thats ideal though, I'm after fat loss not weight loss!

Im with ya, throw the scale away, Judges dont care what you weigh, only how hard you are! Great Job!

[mrky03]

Seriously, you guys are killing me! lol I went to the gym today for a "bonus" leg workout!

leg extensions supersetted with leg curls. Done in sets of ten with 45 sec rest between supersets.

180x10,10,10,10
75x10,10,10,8

Screaming at this point!

leg press
580x10,10,10,10 (45 sec between sets)

Life Fitness calf press
230x10,10,10,10 (45 sec between sets)

Done in 30 min.


Did HIIT cardio earlier this morning.

[mrky03]

Im with ya, throw the scale away, Judges dont care what you weigh, only how hard you are! Great Job!

Thanks! I just pissed at myself for getting in such a hole over the holidays. Too much Christmas cheer!

[HeavyDutyGuy]

Lol- he blew up to 7%... ;)

[KevinCouch]

Seriously, you guys are killing me! lol I went to the gym today for a "bonus" leg workout!

leg extensions supersetted with leg curls. Done in sets of ten with 45 sec rest between supersets.

180x10,10,10,10
75x10,10,10,8

Screaming at this point!

leg press
580x10,10,10,10 (45 sec between sets)

Life Fitness calf press
230x10,10,10,10 (45 sec between sets)

Done in 30 min.


Did HIIT cardio earlier this morning.

Nicely Done!! Nothin like quads burning with supersets or drop sets. Separates the men from the boys!!

[joedemarco]

Great workout. Way to blast those legs...fast and furious!

[mrky03]

PUMPED CITY TODAY!

Did everything 4x10 45 sec rest between sets.

seated db press
60x10,10,10,7

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

barbell curl
85x10,10,10,8

incline curl
25x10,10,10,8

concentration curl
20x10

lying ex.
90x10,10,10,8

seated db ex.
55x10,10,10,10

kickbacks
25x10 drop 20x6

forearm rockers
40x12,12,12,12

When I can make 4x10 on all four sets I have to up the weight. The short rest periods and fast pace make baby weights feel heavy!

Done in about 45 min. Bdwt. 209, diet is still the same cardio still HIIT every morning.

[HeavyDutyGuy]

RIGHT ON~! Jack would have been proud.

[KevinCouch]

PUMPED CITY TODAY!

Did everything 4x10 45 sec rest between sets.

seated db press
60x10,10,10,7

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

barbell curl
85x10,10,10,8

incline curl
25x10,10,10,8

concentration curl
20x10

lying ex.
90x10,10,10,8

seated db ex.
55x10,10,10,10

kickbacks
25x10 drop 20x6

forearm rockers
40x12,12,12,12

When I can make 4x10 on all four sets I have to up the weight. The short rest periods and fast pace make baby weights feel heavy!


Done in about 45 min. Bdwt. 209, diet is still the same cardio still HIIT every morning.

Excellent workout. Keep it going! The rest of us should be joining you and Hammer and beginning our diets before you know it cuz I know misery loves company.

[GerryT]

Great workouts, brother. Definitely sounds like you are on the fast track to success. Keep it going!

[KyMuscle]

Nice, classic-style workouts, Joel. I plan to do something similar when I start pre-contest training.

[Hammerfit]

PUMPED CITY TODAY!

Did everything 4x10 45 sec rest between sets.

seated db press
60x10,10,10,7

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

barbell curl
85x10,10,10,8

incline curl
25x10,10,10,8

concentration curl
20x10

lying ex.
90x10,10,10,8

seated db ex.
55x10,10,10,10

kickbacks
25x10 drop 20x6

forearm rockers
40x12,12,12,12

When I can make 4x10 on all four sets I have to up the weight. The short rest periods and fast pace make baby weights feel heavy!

Done in about 45 min. Bdwt. 209, diet is still the same cardio still HIIT every morning.

Nice Job! How much cardio you doing?

[mrky03]

Nice Job! How much cardio you doing?

16-20 minutes HIIT every morning.

[axioma]

Solid workouts....great job.

[mrky03]

standing calf raise 270x12,12,10

seated calf raise 3 plates x12,12,12

squats
135x10,225x10,10,10,11

hacks
2 plates x 10,10,10,10,10

leg extensions super setted with leg curls
180x10\75x10
180x10\75x10
180x10\75x10
180x9\75x10

straight back hyper extensions
bdwt. x 10,10,10,10

Everything was done with 30-40 sec between sets finished in 40 minutes.

Legs are jello! This is a totally different training approach for me, not used to the short rest periods!

[Hammerfit]

standing calf raise 270x12,12,10

seated calf raise 3 plates x12,12,12

squats
135x10,225x10,10,10,11

hacks
2 plates x 10,10,10,10,10

leg extensions super setted with leg curls
180x10\75x10
180x10\75x10
180x10\75x10
180x9\75x10

straight back hyper extensions
bdwt. x 10,10,10,10

Everything was done with 30-40 sec between sets finished in 40 minutes.

Legs are jello! This is a totally different training approach for me, not used to the short rest periods!

Bad Ass Training Bro, thats hauling it to get that much leg work in....that's bodybuilding style training!

[KevinCouch]

standing calf raise 270x12,12,10

seated calf raise 3 plates x12,12,12

squats
135x10,225x10,10,10,11

hacks
2 plates x 10,10,10,10,10

leg extensions super setted with leg curls
180x10\75x10
180x10\75x10
180x10\75x10
180x9\75x10

straight back hyper extensions
bdwt. x 10,10,10,10

Everything was done with 30-40 sec between sets finished in 40 minutes.

Legs are jello! This is a totally different training approach for me, not used to the short rest periods!

Killer workout! Sure your lungs were bleeding by the time you were done!

[mrky03]

Oxygen deprivation is huge on this workout! LOL I'm so used to training much heavier and taking my time between sets! Crazy how such light weights have me yelling and gasping between sets! Gotta love it!

[mrky03]

Amazing how these puny weights are kicking my butt! lol

bench press
135x10,205x10,10,10,6rp2

incline db press
70x10,10,10,8

flat fly
40x10,10,10,10

chins
bdwt. x 10,10,10,8

old school T bar rows
2 plates + 25 x 10,10,10,10

seated cable row
160x10,10,10,10

Done in 45min. 35-45 sec between sets. I need to slow my rep speed down tend to rush my sets too much trying to get my reps in. Other than that, OMG maximum SWOLE! Feels great pumping up my whole upper body!

[KyMuscle]

Fast-paced training simply won't allow for heavy weights, will it?

Joel, you remember Devin Dearth? He's IFBB pro David Dearth's brother, and he competed in several Ky Muscle contests, including the one you won in 2003. He competed in my (middleweight) class.

You probably heard he suffered a massive stroke in 2007. Found out today a documentary about him will be released soon. Here's the info and a trailer if you're interested:

YouTube - 9000 Needles Documentary - Devin Dearth

[mrky03]

Fast-paced training simply won't allow for heavy weights, will it?

Joel, you remember Devin Dearth? He's IFBB pro David Dearth's brother, and he competed in several Ky Muscle contests, including the one you won in 2003. He competed in my (middleweight) class.

You probably heard he suffered a massive stroke in 2007. Found out today a documentary about him will be released soon. Here's the info and a trailer if you're interested:

YouTube - 9000 Needles Documentary - Devin Dearth (http://www.youtube.com/watch?v=SSJLn7AKGY0)

Yes, I do remember him. Tragic what happened, he was a tremendous competitor.

[freebirdmac]

Fast-paced training simply won't allow for heavy weights, will it?

Joel, you remember Devin Dearth? He's IFBB pro David Dearth's brother, and he competed in several Ky Muscle contests, including the one you won in 2003. He competed in my (middleweight) class.

You probably heard he suffered a massive stroke in 2007. Found out today a documentary about him will be released soon. Here's the info and a trailer if you're interested:

YouTube - 9000 Needles Documentary - Devin Dearth (http://www.youtube.com/watch?v=SSJLn7AKGY0)

Wow. Amazing story still in progress. I see the documentary will go on sale in Feb. Amazon will carry it. They're using the money to help pay for his care. Amazon.com: 9000 Needles: Devin Dearth, Doug Dearth: Movies & TV

[mrky03]

Wow. Amazing story still in progress. I see the documentary will go on sale in Feb. Amazon will carry it. They're using the money to help pay for his care. Amazon.com: 9000 Needles: Devin Dearth, Doug Dearth: Movies & TV (http://www.amazon.com/9000-Needles-Devin-Dearth/dp/B004EDSPPG)

I'm definitely going to purchase this DVD. I feel so badly for him, it really makes you appreciate having good health and the ability to do the things in life that make you happy. We have nothing to complain about.

[mrky03]

Tri set seated db press/lateral raise/bent over lateral

press 40x15,50x12,60x10,70x9,80x5
lateral raise 15x12,20x12,25,10,30x8,35x6
bent over raise 15x15,20x15,25x12,30x8,35x6

45 sec between supersets.

db shrugs
110x12,120x12,130x10,140x9

45 sec between sets

Superset barbell curl with flat ez bar extensions

barbell curl 45x15,65x12,85x12,95x10
extension 70x15,90x12,100x10,110x8

superset incline db curl with seated db extension

incline db 25x15,30x12,35x10,40x6
db extension 55x15,60x12,65x10,70x6

cable crunch superset with forearm rockers

cable crunch
115x15,115x12,115x10

rockers
55x10,50x10,45x10

weighted leg raises
30x15,30x12

Huge pump!

[Hammerfit]

Tri set seated db press/lateral raise/bent over lateral

press 40x15,50x12,60x10,70x9,80x5
lateral raise 15x12,20x12,25,10,30x8,35x6
bent over raise 15x15,20x15,25x12,30x8,35x6

45 sec between supersets.

db shrugs
110x12,120x12,130x10,140x9

45 sec between sets

Superset barbell curl with flat ez bar extensions

barbell curl 45x15,65x12,85x12,95x10
extension 70x15,90x12,100x10,110x8

superset incline db curl with seated db extension

incline db 25x15,30x12,35x10,40x6
db extension 55x15,60x12,65x10,70x6

cable crunch superset with forearm rockers

cable crunch
115x15,115x12,115x10

rockers
55x10,50x10,45x10

weighted leg raises
30x15,30x12

Huge pump!


Great training session love the super and giant sets while still keeping weights heavy! Outstanding Job!

[mrky03]

Great training session love the super and giant sets while still keeping weights heavy! Outstanding Job!

Tnx! These workouts are feeling great! Big change of pace for me, hopefully will payoff in some big gains!

[mrky03]

Little heavier leg day.

standing calf
255x12,12,12,10

seated
145x12,12,12


squats
135x20,225x10,275x10,335x10,365x8,385x6

leg press
490x20,580x20,670x12

leg ex superset with leg curl

leg ex 195x10,10,10,10
leg curl 75x10,10,10,10

hyper extension (flat back)
bdwt x 10,10, bdwt +10 x 10,10

Legs are trashed!

[joedemarco]

Wow.....watched the trailer for that documentary. Very emotional stuff. I am going to keep my eye open for when that comes on sale. Thanks for posting that link.

[KevinCouch]

Little heavier leg day.

standing calf
255x12,12,12,10

seated
145x12,12,12


squats
135x20,225x10,275x10,335x10,365x8,385x6

leg press
490x20,580x20,670x12

leg ex superset with leg curl

leg ex 195x10,10,10,10
leg curl 75x10,10,10,10

hyper extension (flat back)
bdwt x 10,10, bdwt +10 x 10,10

Legs are trashed!

Heavy Weights to be dieting Joel. Great Job. Just an observation. Lots of volume for quads but not very much for hammies. Is that a strong point for you?

[joedemarco]

Little heavier leg day.

standing calf
255x12,12,12,10

seated
145x12,12,12


squats
135x20,225x10,275x10,335x10,365x8,385x6

leg press
490x20,580x20,670x12

leg ex superset with leg curl

leg ex 195x10,10,10,10
leg curl 75x10,10,10,10

hyper extension (flat back)
bdwt x 10,10, bdwt +10 x 10,10

Legs are trashed!

Solid stuff! Great leg day. How is your body responding to your training? Is everything going as planned?

[Mac]

Heavy Weights to be dieting Joel. Great Job. Just an observation. Lots of volume for quads but not very much for hammies. Is that a strong point for you?

He is slacking, just on the hamstrings, like I did last week.

Nice workout Joel.

[Hammerfit]

Little heavier leg day.

standing calf
255x12,12,12,10

seated
145x12,12,12


squats
135x20,225x10,275x10,335x10,365x8,385x6

leg press
490x20,580x20,670x12

leg ex superset with leg curl

leg ex 195x10,10,10,10
leg curl 75x10,10,10,10

hyper extension (flat back)
bdwt x 10,10, bdwt +10 x 10,10

Legs are trashed!

Great squat session, want try something deadly after that? do a widow set of 20

[mrky03]

Thanks for the feedback guys! Yes I tend to slack on hams and no their not a strong point! I used to do a lot of stiff leg deads but my lower back has been giving some problems so I've not been doing them.

I looked at the Charles Glass video HammerFit posted, I'm going to take some que's from that for sure. Actually my hams are fried right now from doing the hyper extensions with a flat back right after the leg curls. But yes I do need to step it up in that area!

Thanks for keeping me on my toes! Don't let me slack off! lol

[mrky03]

Great squat session, want try something deadly after that? do a widow set of 20

Sounds like a winner to me! I'll give it a go next time! Thanks!

[mrky03]

Solid stuff! Great leg day. How is your body responding to your training? Is everything going as planned?

Everything is going well at this point, I get impatient and I always want to be ahead of schedule! Abs are coming in I should start looking pretty good in about 4 more weeks. I'm 12 weeks out from the show. I normally diet for 20 weeks and I didn't start until 15 weeks out this time. Should still be plenty of time, I'm usually ready way ahead anyway. I just don't like waiting til the last weeks to get in shape!

[mrky03]

Heavy Weights to be dieting Joel. Great Job. Just an observation. Lots of volume for quads but not very much for hammies. Is that a strong point for you?

No hams are not a strong point and thanks for calling me out on that! I'm going step it up in that area this week!

[mrky03]

Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.

bench press
135x10,225x10,235x8,245x5,225x8

incline barbell
135x10,155x10,165x8,175x6,155x8

flat bench fly
50x12,12,12

incline fly
45x12,12,12

30 sec between sets of flys

chins
bdwt x 10,10,10,9

old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6

seated cable rows
170x10,190x10,210x8,170x12

straght arm rope pull downs
40x12,55x12,55x12

Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol

[Hammerfit]

Great workout today! I pyramided all my exercises but kept rest periods to 45 sec.

bench press
135x10,225x10,235x8,245x5,225x8

incline barbell
135x10,155x10,165x8,175x6,155x8

flat bench fly
50x12,12,12

incline fly
45x12,12,12

30 sec between sets of flys

chins
bdwt x 10,10,10,9

old school T bar rows
2 plates x 10
3 plates x 10
3 plates + 25 x 8
4 plates x 6

seated cable rows
170x10,190x10,210x8,170x12

straght arm rope pull downs
40x12,55x12,55x12

Pumped to the max and breathing like a freight train! All I could think about on the final sets is HAMMERFIT is watching don't wimp out! lol

Damn Right! Good Job Bro!

[mrky03]

Damn Right! Good Job Bro!

Haha, thanks for keeping me on my toes!

[mrky03]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

[Hammerfit]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.


Outstanding Leg Day, you are going to be one sore puppy!

[KevinCouch]

Light leg day, finished in 55 min. 30-45 sec between sets

standing calf
270x12,12,12,10

seated
135x12,12,12,10

squats
135x10,225x10,245x10,10,10,8rp1

hacks
230x10,10,10,10 (gasping at this point!)

leg ex supersetted with leg curl

leg ex 210x10,10,10,8

leg curl 60x10,10,10,10 (did these Charles Glass style pulling thighs up off bench)

seated leg curl
90x10,10,10,10

stiff leg deads on hack machine
90x10,140x10,180x10,10

Gased! Sweating like crazy! People asking me if I'm ok! lol People at my gym are not used to seeing anyone train hard! I definitely will go up in weight on all exercises next time around.

Lot of work in less than an hour!! Noticed the increased ham work. Nice! Your hams will probably be a litte tight tomorrow:yep: Great work!!

[joedemarco]

That must be a killer with only 30-45 seconds between sets! Good stuff.

[mrky03]

Outstanding Leg Day, you are going to be one sore puppy!

Yeah buddy! We like it that way though!

[mrky03]

Lot of work in less than an hour!! Noticed the increased ham work. Nice! Your hams will probably be a litte tight tomorrow:yep: Great work!!

Thanks, I'm training pretty hard trying to keep up the pace with you guys!

[mrky03]

That must be a killer with only 30-45 seconds between sets! Good stuff.

Oh it is killer! Can't use heavy weights at all but I still get sore! Old school stuff, kinda a lesser version of what the top guys did back in the 70's. Once my cardiovascular system catches up I hope to be able to do 315 for 4x10 with the short rest periods.

[mrky03]

Took me longer to train delts and arms than it did to do legs yesterday. Still finished in just over an hour.

seated dumbbell press
35x10,40x10,65x12,75x8,85x5,60x6 (did 6 sec negatives on the last set)

lateral raise
25x10,10,10,10

bent over lateral
30x10,10,10,10

dumbbell shrugs
110x12,120x12,130x10,140x8,150x6

barbell curl
45x10,65x10,85x10,10,10,8

incline dumbbell curl
25x10,10,10,10

one arm cable curl
25x10 drop 20x6

sculls
70x10,90x10,10,10,8

seated dumbbell ex
60x10,10,10,10

kickbacks
25x12 drop 20x6

rockers
45x12,12,10

cable crunch
115x12,12,10

leg raise
30x12,12,10

[Mac]

Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

Awesome workout.

[mrky03]

Did you stop and take a breath at all? Great volume in one hour. 49 sets ?

Awesome workout.

Wow, was it that many? lol I didn't add them up. I rested 30-45 sec between sets, lasted just over an hr. Prob 1 hr. 15 min. after abs. Yeah, I'm sweating and huffing and puffing between sets! The 4'th set on the 4x10 sets is killer!

[KevinCouch]

Wow, was it that many? lol I didn't add them up. I rested 30-45 sec between sets, lasted just over an hr. Prob 1 hr. 15 min. after abs. Yeah, I'm sweating and huffing and puffing between sets! The 4'th set on the 4x10 sets is killer!

I must love the pain. That's my favorite type of workout. 30 to 45 second between sets. You ego has to be thrown out the window:byeb:
Awesome Work Joel!!

[mrky03]

I must love the pain. That's my favorite type of workout. 30 to 45 second between sets. You ego has to be thrown out the window:byeb:
Awesome Work Joel!!

It does hurt, gotta love it! Its a completely different workout from what I've used in the past. I've always gone heavier and rested longer between sets. I'm reinventing myself this year, I feel like its time to make some changes. Tired of the nagging injurys!

Thanks Kevin!

[HeavyDutyGuy]

Dang, killin it! Will be in great condition this show!

[mrky03]

Dang, killin it! Will be in great condition this show!

Yeah, hittin it pretty good James! Trying to take it to a higher level!

[mrky03]

bench press
135x10,155x10,205x10,10,10,6rp1rp1

incline db
70x10,10,10,9

flat flys
50x12,12,12

incline flys
45x12,12,12

chins
bdwt.x 10,10,10,8

old school T bar row
3 plates x 10,10,10,10

seated cable row
180x10,10,10,10

db pullover
50x12,70x12,12

45 sec between sets finished in about 47 min.

[Hammerfit]

bench press
135x10,155x10,205x10,10,10,6rp1rp1

incline db
70x10,10,10,9

flat flys
50x12,12,12

incline flys
45x12,12,12

chins
bdwt.x 10,10,10,8

old school T bar row
3 plates x 10,10,10,10

seated cable row
180x10,10,10,10

db pullover
50x12,70x12,12

45 sec between sets finished in about 47 min.

those fast and nastys are going to make you hard as a rock my man!

[mrky03]

those fast and nastys are going to make you hard as a rock my man!

I hope so! Kickin my butt for sure!

[mrky03]

Today's butt kicking.......

standing calf
270x12,12,12,10

seated calf
135x10,10,10,10

squats
135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)

hacks
230x10,10,10,12 (lil light go up next week)

leg ex superset with leg curl

leg ex 210x10,10,10,10

leg curl 60x10,10,10,10 (upper body held up off pad)

sldl on hack squat
230x10,10,10,10

single leg curl on Free Motion machine
20x12,12,10

Why am I the only one in the gym sweating? 45 sec average between sets. Finished in 50 min.

[Hammerfit]

Today's butt kicking.......

standing calf
270x12,12,12,10

seated calf
135x10,10,10,10

squats
135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)

hacks
230x10,10,10,12 (lil light go up next week)

leg ex superset with leg curl

leg ex 210x10,10,10,10

leg curl 60x10,10,10,10 (upper body held up off pad)

sldl on hack squat
230x10,10,10,10

single leg curl on Free Motion machine
20x12,12,10

Why am I the only one in the gym sweating? 45 sec average between sets. Finished in 50 min.

135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)
Those are nasty! Dont need any cardio after that!

[KevinCouch]

Today's butt kicking.......

standing calf
270x12,12,12,10

seated calf
135x10,10,10,10

squats
135x10,225x10,250x10,10,10,10,10 (oxygen anyone?)

hacks
230x10,10,10,12 (lil light go up next week)

leg ex superset with leg curl

leg ex 210x10,10,10,10

leg curl 60x10,10,10,10 (upper body held up off pad)

sldl on hack squat
230x10,10,10,10

single leg curl on Free Motion machine
20x12,12,10

Why am I the only one in the gym sweating? 45 sec average between sets. Finished in 50 min.

Great workout under an hour!! You're the only one in the gym getting results too! Keep it going Joel!

[mrky03]

Great workout under an hour!! You're the only one in the gym getting results too! Keep it going Joel!

Yeah BUDDY! :yep:

[mrky03]

seated dumbbell press
40x10,65x10,10,10,9

lateral raise
30x10,10,10,10

bent over lateral
40x10,10,10,10

seated dumbbell press (6 sec neg's)
50x8

dumbbell shrug
130x10,10,10,10

barbell curl
45x10,65x10,85x10,10,10,10

incline dumbbell curl
30x10,10,10,10

concentration curl
25x9+1fr
25x8+1fr

lying ex.
70x10,90x10,10,10,10

single dumbbell tricep ex.
65x10,10,10,10

kickbacks
30x12,10

rockers
50x12,12,10

Felt like my skin was going to rip! Awesome pump, weights just flew up today, kept rest periods to no more than 45 sec. Finished in 1 hour.

11 weeks to go looking ok for this far out, I think I'm on point. I'll try to post some progress pic's soon.

[mrky03]

standing calf raise
270x12,12,12,10

seated calf
145x12,12,12,10

squats
135x10,225x10,255x10,10,10,10,9

hacks
2pl per side x 10
3pl per side x 10,10,10,10

leg ex supersetted with leg curls

leg ex 210x10,225x10,10,10

leg curl 60x10,75x10,10,10

seated leg curl
130x10,10,10,10

dumbbell sldl
65x12,75x12,85x12,95x12

Fried! I draw alot of attention these days! lol

45 sec rest average between sets, finished in just under an hour.

Legs seem to really be responding well to this workout. I'm going up in weight almost every leg day mostly because my cardiovascular system is finally catching up and I'm not as gased between sets.

[joedemarco]

Great leg workouts! Just curious, but did you do calves first? Do you usually do that? I would think that would effect your large movements like squats.

[mrky03]

Great leg workouts! Just curious, but did you do calves first? Do you usually do that? I would think that would effect your large movements like squats.

I haven't always done calves first but I'm doing them on the same day with thighs and hams now and I want to do them justice. I know I wouldn't if I saved them till the end. Plus it feels nice dropping into a full squat on pumped calves! Gives me some cushion! lol Seriously it doesn't seem to affect my upper leg workout in a negative way.

[Hammerfit]

I haven't always done calves first but I'm doing them on the same day with thighs and hams now and I want to do them justice. I know I wouldn't if I saved them till the end. Plus it feels nice dropping into a full squat on pumped calves! Gives me some cushion! lol Seriously it doesn't seem to affect my upper leg workout in a negative way.

Amazing, I could never do that! I am shaking too bad after calves and can barely walk, now that I think about it Im that way after squats too! ;)

[KevinCouch]

Amazing, I could never do that! I am shaking too bad after calves and can barely walk, now that I think about it Im that way after squats too! ;)

Me too..I can't do calves and quads on the same days!

Awesome Training Joel! You're probably lookin "real" good bout now 4 weeks into your diet.

[HeavyDutyGuy]

Dang! a real change, and doing THAT well too! amazing really.

[mrky03]

Amazing, I could never do that! I am shaking too bad after calves and can barely walk, now that I think about it Im that way after squats too! ;)

If I were as strong as you I probably couldn't do it either! I did DC training for a period a few yrs ago and calves were trained first so I got used to it.

[mrky03]

Me too..I can't do calves and quads on the same days!

Awesome Training Joel! You're probably lookin "real" good bout now 4 weeks into your diet.

I'm lookin ok, give another 4 weeks and I should be pretty cut. I can see everything now just need to keep my foot on the pedal. Skin is getting thinner everyweek. I need to get that shrink wrapped look like you!

[mrky03]

Dang! a real change, and doing THAT well too! amazing really.

Yeah I know, its a gamble making a drastic change. Doesn't always workout the way you hope. This training is working great, I think partly because its not draining my nervous system so much. I seem to be recovering well.

[KyMuscle]

Joel:

Like you, I've always based my training around high-intensity, low-set sessions with plenty of rest between sets. I stuck to the same training style pre-contest, believing that if I lowered the weights, I'd lose size.

Do you find that you're holding your size well with this lighter but faster-paced training?

[mrky03]

Joel:

Like you, I've always based my training around high-intensity, low-set sessions with plenty of rest between sets. I stuck to the same training style pre-contest, believing that if I lowered the weights, I'd lose size.

Do you find that you're holding your size well with this lighter but faster-paced training?

Believe it or not yes! Its working really well and my joints are loving it. I plan to mix it up some going a little heavier maybe everyother bdpt workout but the volume is working great and if anything I've gotten bigger. Maybe thats just wishful thinking! lol But we'll see when I get a little further into the diet.

[mrky03]

bench press
135x10,155x10,205x10,10,10,6rp1rp1rp1rp1 (racked the bar between reps and rest paused the last 4)

incline dumbbell
70x10,10,10,8

45 sec between sets of benchpresses and inclines, 30 sec between sets of flys

flat flys
50x12,12,12

low incline flys
45x12,12,12

45 sec between sets of all back exercises

chins
bdwt.x 10,10,10,8

old school T bar rows
3 plates x 10,10,10,10

seated cable rows
200x10,10,10,9

barbell pullover and press
95x12,12,9

30 sec rest between sets of abs

cable crunch
115x15,15,12,10

lying leg raise
30x12,12,10

Gased! Finished in just under an hour. Terrific pump!

[Hammerfit]

bench press
135x10,155x10,205x10,10,10,6rp1rp1rp1rp1 (racked the bar between reps and rest paused the last 4)

incline dumbbell
70x10,10,10,8

45 sec between sets of benchpresses and inclines, 30 sec between sets of flys

flat flys
50x12,12,12

low incline flys
45x12,12,12

45 sec between sets of all back exercises

chins
bdwt.x 10,10,10,8

old school T bar rows
3 plates x 10,10,10,10

seated cable rows
200x10,10,10,9

barbell pullover and press
95x12,12,9

30 sec rest between sets of abs

cable crunch
115x15,15,12,10

lying leg raise
30x12,12,10

Gased! Finished in just under an hour. Terrific pump!

Way to take that bench to failure and beyond.....love it!

[mrky03]

Way to take that bench to failure and beyond.....love it!

Thanks, I don't have any endurance in my pecs. Those short rest periods and lactic acid buildup result in some pretty puny weights! lol But I am getting terrific workouts. I'm going to mix it up some next week pyramid the weights up some.

[Hammerfit]

Thanks, I don't have any endurance in my pecs. Those short rest periods and lactic acid buildup result in some pretty puny weights! lol But I am getting terrific workouts. I'm going to mix it up some next week pyramid the weights up some.

I'm not telling you anything you dont already know..just a reminder, weights dont mean chit. It's obvious to the seasoned guys that you are busting your ass and that's what makes the difference. Lift as heavy as you can with the most intensity you can. IMHO doing a 500lb squat for 2 reps then resting for 3 minutes to do another set is far less beneficial to muscle atrophy than doing a 225lb squat to complete failure with very little rest between sets.

[Mac]

I'm not telling you anything you dont already know..just a reminder, weights dont mean chit.

We forget this when we get in the gym, you're no exception Hammer.

This is why I do a combination of both!

[KevinCouch]

We forget this when we get in the gym, you're no exception Hammer.

This is why I do a combination of both!

Yes WE do. I found myself adding weight to my squats every workout which is great but I have to realize that I have lower back and knee issues that are going to FAIL if I don't train smart. We don't have steel cables for tendons...well except for Joe!

[Hammerfit]

We forget this when we get in the gym, you're no exception Hammer.

This is why I do a combination of both!

You are exactly right, we need to stay after each other! Thanks! Lisa always gives me this funny look when I add more weight to the bar and says, "but why"? I never have had and intelligent answer!

[Hammerfit]

Yes WE do. I found myself adding weight to my squats every workout which is great but I have to realize that I have lower back and knee issues that are going to FAIL if I don't train smart. We don't have steel cables for tendons...well except for Joe!

True Dat! If we try and keep up with the Zen Master we will end up in traction! The theory behind DC training or any other good training philosophy is to keep making improvements. Adding weight every time is not the only way to improve. I am constantly trying to improve my form, going deeper, with more time under tension, slower negatives, etc. anything that can increase the stress on the muscle trained without adding too much stress on the ligaments and tendons. I have felt more stress on my quads that way versus packing on the poundages. Although I do agree with Steve, a combination of all the above is very effective.

[mrky03]

I'm not telling you anything you dont already know..just a reminder, weights dont mean chit. It's obvious to the seasoned guys that you are busting your ass and that's what makes the difference. Lift as heavy as you can with the most intensity you can. IMHO doing a 500lb squat for 2 reps then resting for 3 minutes to do another set is far less beneficial to muscle atrophy than doing a 225lb squat to complete failure with very little rest between sets.

Thanks for the reminder! I have trained heavy (for me) with low reps and long rest periods for years. Paid the price many times! One thing I've noticed about older lifters is the really good ones learn how to get the most out of moderate to light weights.

A real eye opener for me was watching a video of Robby Robinson workout. He was using really light weights but you could just tell he was getting a great workout.

I'm reinventing myself this year, tired of nagging injurys and I want to be able to keep lifting till I'm Jack Lalanne's age!

[mrky03]

Haven't posted my diet in a while. Still doing the timed carbs thing, I feel much better and I don't really ever get hungry or weak feeling the way I did on lo carbs.

Typical training day menu...

meal 1
5:00am pre cardio, 30g waxy maize/24g whey protein

16 min. HIIT cardio on recumbent bike.

meal 2
6:00am post cardio
2 cups liquid egg whites/1 half cup oats/cinnamin/splenda
Mixed in blender

meal3 8:30 am
6oz chicken breast/8oz broccoli

meal 4 11:30 am
6 oz chicken breast/ 8 oz broccoli

1:30pm
24g whey

3:00pm
pre workout
30g waxy maize/24g whey

4:00pm
post workout
30g waxy maize/ 24g whey

5:00pm
24g whey/3 rice cakes

6:00pm
5 oz chicken/tilopia or salmon/30g potato or rice

8:00
24g whey/20g natural peanut butter

[Mac]

Hey Joel, why the carbs before cardio in the morning?

Isn't that counter-productive or is this just non-fasted cardio?

[mrky03]

Hey Joel, why the carbs before cardio in the morning?

Isn't that counter-productive or is this just non-fasted cardio?

I've tried fasted cardio when I did LISS. It just makes me flat and I lose muscle. I've gotten much better results with HIIT, its all about total calories burned. The blood sugar spike before training helps protect muscle. I know there are people who swear by fasted cardio though.

[Mac]

I've tried fasted cardio when I did LISS. It just makes me flat and I lose muscle. I've gotten much better results with HIIT, its all about total calories burned. The blood sugar spike before training helps protect muscle. I know there are people who swear by fasted cardio though.

I don't swear by it, but you're right about HIIT vs LISS. HIIT really lit up my metabolism.

I always popped BCAAs before cardio to stave off going catabolic.

[mrky03]

I don't swear by it, but you're right about HIIT vs LISS. HIIT really lit up my metabolism.

I always popped BCAAs before cardio to stave off going catabolic.

I've gotten results doing cardio both ways but I can't see spending 2 or 3 times as long doing it if I can get results going 16-20 min. Plus I hate cardio! lol

[KevinCouch]

I've gotten results doing cardio both ways but I can't see spending 2 or 3 times as long doing it if I can get results going 16-20 min. Plus I hate cardio! lol

I do to. IF I do start doing cardio for my prep, I'll do HIIT between 15-20 minutes. Plenty to rev metabolism plus you get aneorobic exercise HIIT to cut up wheels better without stringing them out!!

[mrky03]

Good one today,

seated dumbbell press tri setted with laterals and bent laterals. 30-45 sec between tri sets

db press- 40x15,50x12,60x12,70x10,80x6,65x8

lateral raise- 20x12,25x12,30x12,30x10,35x7,25x10

bent lateral- 25x15,30x15,35x12,40x12,45x10,45x8

dumbbell shrug- 110x15,120x15,130x15,140x10,150x8

30 sec between sets of shrugs

barbell curls supersetted with lying extensions

barbell curls- 65x12,85x12,95x10,105x10

extensions- 70x12,90x12,100x10,110x8

incline hammer curls supersetted with rope extensions

incline curls- 30x12,35x10,40x10,40x8

rope extensions- 50x15,60x12,70x9,80x7

cable curls super setted with rope pushdowns

cable curls- 50x10,8

pushdowns- 50x10,8

wrist curls
95x12,9,8

Pumped City! :yep:

[HeavyDutyGuy]

Wow= the Machine!! Remenber Keith from WOTW? I think you are becoming his heir apparent..

[mrky03]

Wow= the Machine!! Remenber Keith from WOTW? I think you are becoming his heir apparent..

Ha! I thought about him the other day! I don't know if I'll ever be in his league!

[mrky03]

Saturday morning leg blast. If I were giving myself a grade it would be a B today. I just wasn't on my game, maybe because of the time of day or maybe just feeling the effects of my diet. Had a hard time catching my breath between sets.

standing calf raise
155x15,225x12,255x12,270x10,285x10

seated calf
4x10 with 3 plates

45 sec between sets of calf exercises

squats
135x15,225x10,275x10,315x10,335x8,365x6,315x10

Rested about a minute between sets of squats. Hadn't gone very heavy in a few weeks so maybe that was a factor.

leg press
580x10,10,10,10

45 sec between sets

leg ex supersetted with leg curls

leg ex 225x10,10,10,10

leg curl 75x10,10,10,10

seated leg curl
130x10,10,10,8

sldl
225x10,10,10

Was planning on going heavier on sldl but I was getting pretty gassed by the time I got to them. Plus my lower back was feeling a little tight.
Finished in 1 hour 10 min.

[Hammerfit]

Saturday morning leg blast. If I were giving myself a grade it would be a B today. I just wasn't on my game, maybe because of the time of day or maybe just feeling the effects of my diet. Had a hard time catching my breath between sets.

standing calf raise
155x15,225x12,255x12,270x10,285x10

seated calf
4x10 with 3 plates

45 sec between sets of calf exercises

squats
135x15,225x10,275x10,315x10,335x8,365x6,315x10

Rested about a minute between sets of squats. Hadn't gone very heavy in a few weeks so maybe that was a factor.

leg press
580x10,10,10,10

45 sec between sets

leg ex supersetted with leg curls

leg ex 225x10,10,10,10

leg curl 75x10,10,10,10

seated leg curl
130x10,10,10,8

sldl
225x10,10,10

Was planning on going heavier on sldl but I was getting pretty gassed by the time I got to them. Plus my lower back was feeling a little tight.
Finished in 1 hour 10 min.

That's a hella load in just over an hour! Great job on the squats. If you havent squatted heavy in awhile it will def tax the CNS, plus dieting sucks the energy out ya too.

[mrky03]

Old school chest and back today!

benchpress supersetted with pulldowns

benchpress 135x12,185x12,225x10,235x10,245x6

pulldowns 160x12,170x12,180x10,200x10,220x6

incline dumbbell press supersetted with seated cable row

incline db 70x12,75x10,80x10,90x7

seated cable 160x12,180x12,200x10,220x8

flat flys (30 sec between sets)

65x12,12,10

old school T bar rows

3 plates x 12
3 1/2 plates x 10
4 plates x 8
4 1/2 plates x 8

pullover and press
95x12,115x12,8

Finished in 45 min. This old school stuff works! Abs are coming in, back is getting lean. You can see the lower back and lats insertions. 10 weeks to go!

[KevinCouch]

Old school chest and back today!

benchpress supersetted with pulldowns

benchpress 135x12,185x12,225x10,235x10,245x6

pulldowns 160x12,170x12,180x10,200x10,220x6

incline dumbbell press supersetted with seated cable row

incline db 70x12,75x10,80x10,90x7

seated cable 160x12,180x12,200x10,220x8

flat flys (30 sec between sets)

65x12,12,10

old school T bar rows

3 plates x 12
3 1/2 plates x 10
4 plates x 8
4 1/2 plates x 8

pullover and press
95x12,115x12,8

Finished in 45 min. This old school stuff works! Abs are coming in, back is getting lean. You can see the lower back and lats insertions. 10 weeks to go!

That's real old school Arnold Style! That's a lot of work in 45 min. 10 weeks Joel!

[mrky03]

That's real old school Arnold Style! That's a lot of work in 45 min. 10 weeks Joel!

Thanks! Yes the supersetting really cuts down on the time it takes to complete a workout. I always wanted to try some of this old school stuff, didn't know what I was missing. Its taken me several weeks to get my cardio vascular system up to par to be able to do it.

[Hammerfit]

Thanks! Yes the supersetting really cuts down on the time it takes to complete a workout. I always wanted to try some of this old school stuff, didn't know what I was missing. Its taken me several weeks to get my cardio vascular system up to par to be able to do it.

I agree Joel, super setting everything really is a different deal than the standard methods and taxes you fast. I started mine yesterday and by the middle it was very humbling.

[mrky03]

standing calf raise
135x15,180x10,270x12,12,12,10

seated calf raise
145x10,10,10,10

squats
135x10,225x10,260x10,10,10,9,9

45 sec between sets

hacks
280x10,10,10,10

leg ex ss with leg curl
240x10/60x10
240x10/60x10
240x10/60x10
240x10/60x8

Did the leg curls with straght arms upper body off bench

seated leg curl
130x10,10,8

sldl
135x10,225x10,275x10,10,10

suicide squats
2 plates x 20, 3 plates x 25

Breakin on these felt different for sure!

Awesome workout, finished in about an hour.

[Hammerfit]

standing calf raise
135x15,180x10,270x12,12,12,10

seated calf raise
145x10,10,10,10

squats
135x10,225x10,260x10,10,10,9,9

45 sec between sets

hacks
280x10,10,10,10

leg ex ss with leg curl
240x10/60x10
240x10/60x10
240x10/60x10
240x10/60x8

Did the leg curls with straght arms upper body off bench

seated leg curl
130x10,10,8

sldl
135x10,225x10,275x10,10,10

suicide squats
2 plates x 20, 3 plates x 25

Breakin on these felt different for sure!

Awesome workout, finished in about an hour.

Great Leg Session Bro.....the leg curls are brutal that way but I think we will get much more separation out of them thats a boatload of volume and heavy ass work in an hour! Great Job!

[HeavyDutyGuy]

I need a nap just reading that! Go Buddy!

[mrky03]

Great Leg Session Bro.....the leg curls are brutal that way but I think we will get much more separation out of them thats a boatload of volume and heavy ass work in an hour! Great Job!

Thanks, I'm gradually getting into better condition so that I'm able to train heavier and get more intensity instead of just gasping for air! lol

[mrky03]

I need a nap just reading that! Go Buddy!

Ha, big departure for me isn't it James? lol

[mrky03]

I do to. IF I do start doing cardio for my prep, I'll do HIIT between 15-20 minutes. Plenty to rev metabolism plus you get aneorobic exercise HIIT to cut up wheels better without stringing them out!!

Missed this earlier, yes definitely. I have trouble holding leg size if I over do cardio.

[mrky03]

Seated dumbbell press
35x10,45x10,70x10,10,10,7

lateral raises
30x10,10,10,10

bent over laterals
40x10,10,10,10

barbell shrugs
315x10,335x10,10,8

barbell curls
45x10,90x10,10,10,8

incline db curls
30x10,10,10,8

concentration curl
25x10,8

lying extension
100x10,10,10,8

kickback
25x12,10

rockers
45x12,12,12

cable crunch
115x15,15,12

weighted leg raises
30x12,12,10

Finished in 1 hr. 15 min. 30-45 sec between all sets. Awesome pump!

[Hammerfit]

Missed this earlier, yes definitely. I have trouble holding leg size if I over do cardio.

I learned this the hard way last year, I rode my bike 30-40 miles twice a day to burn off bf and lost all of what little legs I had.