The ever evolving training of mrky03

[mrky03]

I decided to start a new journal. My training has came full circle this year. I've made some positive changes I think. Thinking outside the box I am going to mix it up things are going to get crazy should be a fun ride.

I'm planning on competing in the fall, taking the whole year to lean out and make some improvements. Thinking NPC Ky Muscle, I got 2'nd place two years in a row and 4'th the last time in 2009.

Ugh! Did a complete positions of flexion 4x leg workout, legs are still shakin 2 hrs later!

Leg press
Warm up then
860x10,10,10,10+X reps

Sissy squats
25lb plate x10,10,10,10

Leg extensions
130x10,10,10,10

Flat back hyper extensions
45lb bar behind neck x10,10,10,10

Feet forward hack squat
2 plates/side x15,15,15,15

Leg curl
60x10,10,10,10

Standing calf raise
195x12,12,12,10

Leg press calf
400x12,12,12,10

Seated calf
3plates x 12,12,12

Fried! Went too light on hacks will increase next time. 30 sec between sets shot for 40 TUT. Brutal!

[Hammerfit]

i decided to start a new journal. My training has came full circle this year. I've made some positive changes i think. Thinking outside the box i am going to mix it up things are going to get crazy should be a fun ride.

I'm planning on competing in the fall, taking the whole year to lean out and make some improvements. Thinking npc ky muscle, i got 2'nd place two years in a row and 4'th the last time in 2009.

ugh! Did a complete positions of flexion 4x leg workout, legs are still shakin 2 hrs later!

Leg press
warm up then
860x10,10,10,10+x reps

sissy squats
25lb plate x10,10,10,10

leg extensions
130x10,10,10,10

flat back hyper extensions
45lb bar behind neck x10,10,10,10

feet forward hack squat
2 plates/side x15,15,15,15

leg curl
60x10,10,10,10

standing calf raise
195x12,12,12,10

leg press calf
400x12,12,12,10

seated calf
3plates x 12,12,12

fried! Went too light on hacks will increase next time. 30 sec between sets shot for 40 tut. Brutal!


nice!

[mrky03]

Dumbbell bench press
50x10
80x10,10,10,8+Xreps partials

Incline dumbbell press
60x10,10,10,10

Low incline fly
40x10,10,10,10

High cable fly
30x12,12,12,12+Xrep partials

Wide grip pull downs
140x10
180x10,10,10,9

Dumbbell pullover
75x12,12,12,12

Rev grip pull down
160x10,10,10,8+Xrep partials

Wide grip cable row
160x10,10,10,10

Barbell curl
65x10,10,10

Incline dumbell curl
25x10,10,10

Flex curl machine
60x10,10,10

Please don't laugh at the baby weights! Lol this style of training is brutal check your ego at the door! Lol I tried to keep my tut at 40 sec and my rest between sets at 30 sec. Finished in just under an hr.

[mrky03]

"If you're not experiencing severe mental anxiety and depression after two weeks you're not training hard enough!"

Charles Poliquin

[mastersfreak63]

Strong looking thread, in for the ride...

[mrky03]

Strong looking thread, in for the ride...

Thanks, I've done a little of everything over the years! Still trying to improve!

[mrky03]

Seated dumbbell press
70x10,10,10,6 fried!

Seated lateral
25x10,10,10,9+Xreps

One arm incline laterals
15x10,10,10,10

Dumbbell upright row
40x12,12,12,10+Xreps

Dumbbell shrug
130x12,12,12,12+Xreps

Lying extensions
70x10,10,10,10

Forward lean rope extensions
42x10,10,10,10+Xreps

Pressdowns
60x10,10,10,10

Barbell curl
65x10,10,10,10

Incline curl
25x10,10,10,10

Flex bicep curl
60x10,10,10,8+Xreps

Forearm rockers
45x10,10,10,10

V crunches
4x15

15min HIIT elliptical, level 11 intervals, 245cal
30-40 sec between all sets, extremely Intense, slow controlled reps. Shooting for 40 sec tut.

[mrky03]

Leg press
860x10,10,10,14

Sissy squats
25x10,10,10,11

Leg extension
150x10,10,10,10

Feet forward hack squat
230x10,10,10,10

Flat back hyper extension
45x10,10,10,10

Leg curl
60x10,10,10,10

Standing calf raise
195x12,12,12,10+Xreps

Life Fitness calf press
150x12,12,12,10+Xreps

Seated calf raise
3 plates x 12,12,12,10+Xreps

OMG! Kicked my butt! Finished in one hour, 30 sec between all sets.

[mrky03]

Tony Freeman was signing autographs at the Northern Ky championships last Saturday. One large dude!

The Northern is the largest one day show in the country. Over 360 competitors!

[Rick Prince]

Tony Freeman was signing autographs at the Northern Ky championships last Saturday. One large dude!

The Northern is the largest one day show in the country. Over 360 competitors!

We had two bikini girls from my nutrition coach's gym in Huntsville do the show.
I hoped to attend the night show, but we did not get out of training camp until 9:30.

I had noticed in some videos, the KY NPC has bodybuilders do the side poses from each side. I imagine some from out-of-state get surprised when they don't know and have only posed from one side.

I like the word 'evolving' used in the title of your new thread.

[mrky03]

We had two bikini girls from my nutrition coach's gym in Huntsville do the show.
I hoped to attend the night show, but we did not get out of training camp until 9:30.

I had noticed in some videos, the KY NPC has bodybuilders do the side poses from each side. I imagine some from out-of-state get surprised when they don't know and have only posed from one side.

I like the word 'evolving' used in the title of your new thread.

Thanks Rick, I think we are always learning always evolving.

Yes the Northern is huge, too big actually IMO. I only went to the pre judging, the evening show wasn't over until 1:00am!

[mrky03]

Dumbbell bench press
80x10,10,10,8+Xreps

Incline dumbbell press
65x10,10,60x10,10

Low incline fly
40x10,10,10,10+Xreps

Cable cross over
25x10,10,10,11+Xreps

Wide grip pull down
160x10,10,10,8

Dumbbell pullover
70x10,10,10,8

Duel pulley pull down
120x10,10,10,9

Wide grip cable row
160x10,10,10,10

Bent over lateral
30x10,10,10,10

Finished in 45min, 30 sec between sets.

15 min Hiit elliptical, level 11 intervals 235 cal.

[mrky03]

Typical day of eating

Meal 1
300g egg whites/1 whole egg/57g turkey sausage /2 toast

Meal 2
300g egg whites/1 whole egg/57g turkey sausage/1 serving oats

Meal 3
8 oz chicken breast/12 oz green beans

Meal 4
2scoops whey/12 oz almond milk/apple

Meal 5
2 scoops whey/banana

Meal 6
8oz lean ground beef/1/2 cup black beans/1/2 cup salsa/seasoning
makes awesome low fat chili (Team Skip chili recipe)

Meal 7 (snack)
Supreme protein bar

[mastersfreak63]

Typical day of eating

Meal 1
300g egg whites/1 whole egg/57g turkey sausage /2 toast

Meal 2
300g egg whites/1 whole egg/57g turkey sausage/1 serving oats

Meal 3
8 oz chicken breast/12 oz green beans

Meal 4
2scoops whey/12 oz almond milk/apple

Meal 5
2 scoops whey/banana

Meal 6
8oz lean ground beef/1/2 cup black beans/1/2 cup salsa/seasoning
makes awesome low fat chili (Team Skip chili recipe)

Meal 7 (snack)
Supreme protein bar

I wonder what other bodybuilders are eating. The chili recipe sounds great. May have to give that one a shot...

[mrky03]

I wonder what other bodybuilders are eating. The chili recipe sounds great. May have to give that one a shot...

Its awesome! Found it on Skip Hill's blog over on intense muscle.

[mrky03]

Thought my arms were going to explode! Lol I tell ya don't let the "baby" weights fool ya this workout is no joke! Been getting major doms!

Seated dumbbell press
65x10,10,10,8+Xreps

Incline lateral
15x12,12,12+Xreps

Seated lateral
20x10,10,10

Dumbbell upright row (6 sec negs)
40x7

Dumbbell shrug
130x12,12,12,12+Xreps

Lying extensions
70x10,10,10,10

Rope press outs
42x10,10,10,10

Press downs
60x10,10,10,10

Barbell curls
70x10,10,10,10

Incline dumbbell curl
25x10,10,10,10

Flex curl machine
60x10,10,10,10

Forearm rockers
40x12,12,12,12

V crunches
4x15

This training is teaching me to really pay attention to my form and get the most out of the negative portion of each rep. 30 sec between sets and shooting for 40 sec TUT.

[mrky03]

Early one today, legs still a little sore from Tuesday.

Leg press
880x10,10,10,14

Sissy squat
25x10,10,10,11

Extensions
150x10,10,10,9

Hacks (feet forward)
250x10,10,10

Flat back hypers (45lb bar behind neck)
45x10,10,10,10

Leg curl
60x10,10,10,10

Standing calf
195x12,12,12,10+Xreps

Calf press
150x12,12,12,12

Seated calf
3 plates x 12,12,12,10+xreps

[mrky03]

Good one today, these workouts are much easier on my cns! Pumping up like crazy.

Dumbbell bench press
50x10,
80x10,10,10,8+Xreps

Incline dumbbell
65x10,10,10,10,8+Xreps

Low incline fly
40x10,10,10,10+Xreps

High cable fly
42x10,10,10,11+Xreps

Wide grip pull downs
180x10,10,10,10

Dumbbell pullover
75x10,10,10,10

Seated cable row (v grip)
160x10,10,10,10

Seated cable row (wide grip)
160x10,10,10,8

Bent over lateral
35x15,15,12

15min elliptical, intervals level 12 240 cal.

Finished in 1hr 10min. Bdwt 208

[HeavyDutyGuy]

Dang think of enough angles there?! I'm going to start calling you the
Masters blaster ..

[mrky03]

Dang think of enough angles there?! I'm going to start calling you the
Masters blaster ..

Ha! I feel like I've been blasted! Lol lats are aching!

[mrky03]

The university of Kentucky just won the NCAA National Championship!

GO BIG BLUE!!!!!!!!!!!!

[mastersfreak63]

Good one today, these workouts are much easier on my cns! Pumping up like crazy.

Dumbbell bench press
50x10,
80x10,10,10,8+Xreps

Incline dumbbell
65x10,10,10,10,8+Xreps

Low incline fly
40x10,10,10,10+Xreps

High cable fly
42x10,10,10,11+Xreps

Wide grip pull downs
180x10,10,10,10

Dumbbell pullover
75x10,10,10,10

Seated cable row (v grip)
160x10,10,10,10

Seated cable row (wide grip)
160x10,10,10,8

Bent over lateral
35x15,15,12

15min elliptical, intervals level 12 240 cal.

Finished in 1hr 10min. Bdwt 208

You should be in flames after this...

[mrky03]

You should be in flames after this...

I was! Lol don't let the "baby" weights fool ya, the slow cadence, 30 sec rest and tut are brutal!

[mrky03]

Standing military press
95x10,10,10,10

Incline lateral
15x12,12,10

Seated lateral
15x12,12,12

Dumbbell upright row
35x9 (neg accentuated )

Dumbbell shrug
130x12,12,12,12

Lying extensions
70x12,12,12,12

Rope extension
42x10,10,10,10

Press downs
65x12,12,12,12

Barbell curl
75x10,10,10,10

Incline dumbbell curl
25x10,10,10,10

Curl machine
60x10,10,10,10+Xreps

Forearm rockers
40x12,12,12,12

Rope crunches
115x12,12
100x12,12

[masterschamp]

Training looks great, Joel...........I think the changes will prove to be beneficial.

Keith

[mrky03]

Another good one! I'm going to start squating again next week, getting great results from leg presses though.

Leg press
670x10
860x10
910x10,10,10,12+xreps

Sissy squats
35x10,10,10,11+xreps

Extensions
150x10,10,>130x10,9 (fried!)

Hacks
3 plates/side x 10,10,10,9

Flat back hypers
45lb bar behind neck x10,10,10,11+xreps
Leg curls
60x10,10>45x10,10 (ugh!)

Standing calf
195x10,10,10,10+xreps

Calf press
150x10,10,10,10+xreps

Seated
3plates x10,10,10,9+xreps

Finished in 1hr. Bdwt 208, starting to get some cuts!

[mrky03]

Flat dumbbell press
50x10
80x10,10,10,9+Xreps

Incline dumbbell press
65x10,10,10,8

Low incline fly
40x10,10,10,10+xreps

High cable fly
42x10,10,10,11+xreps

Pulldown
180x10,10,10,8

Pullover
75x10,10,10,10

Seated cable row (v grip)
160x10,10,10,10

Wide grip cable row
160x10,10,10,8

[ayezer]

great work keep it up any shows in near future?

[mrky03]

great work keep it up any shows in near future?

Not in the near future, planning on competing in the Kentucky Muscle in November.

[mrky03]

Seated laterals
20x10,10,10,10+xreps

One arm incline lateral
15x10,10,10,9+xreps

Seated presses ss/bent over laterals
50x12/40x12
50x12/40x12
50x11+xreps/40x12

Dumbbell shrugs
130x12,12,12,12

Lying extensions
75x12,12,12,12

Rope extensions
42x10,10,10,10+xreps

Press downs
65x10,10,10,10+xreps

Barbell curls
75x10,10,10,10

Incline dumbbell curl
25x10,10,10,10

Flex curl machine
60x10,10,10,10+xreps

Forearm rockers
40x12,12,12,12

Cable crunch
105x15,15,15,15

I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.

[HeavyDutyGuy]

I gotta think this is one good way to go to get shredded..

[mastersfreak63]

Seated laterals
20x10,10,10,10+xreps

One arm incline lateral
15x10,10,10,9+xreps

Seated presses ss/bent over laterals
50x12/40x12
50x12/40x12
50x11+xreps/40x12

Dumbbell shrugs
130x12,12,12,12

Lying extensions
75x12,12,12,12

Rope extensions
42x10,10,10,10+xreps

Press downs
65x10,10,10,10+xreps

Barbell curls
75x10,10,10,10

Incline dumbbell curl
25x10,10,10,10

Flex curl machine
60x10,10,10,10+xreps

Forearm rockers
40x12,12,12,12

Cable crunch
105x15,15,15,15

I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.

would never refer to any of this as baby weight, but a VERY effective training session. I never focus on weight but only the quality of the rep.
STRONG looking work my friend...

[masterschamp]

Like the volume, Joel....I always believed that volume and intensity were not mutually exclusive.

Keith

[mrky03]

Thanks guys, I am liking the change. My CNS isn't beat down like before. I select a weight that I could get 15 reps with but stop at 10, take 30 sec rest do 10 more etc until I get to the 4'th set I'm firing on all cylinders. It's a derivative of the 10x10 workout.

[Hammerfit]

Seated laterals
20x10,10,10,10+xreps

One arm incline lateral
15x10,10,10,9+xreps

Seated presses ss/bent over laterals
50x12/40x12
50x12/40x12
50x11+xreps/40x12

Dumbbell shrugs
130x12,12,12,12

Lying extensions
75x12,12,12,12

Rope extensions
42x10,10,10,10+xreps

Press downs
65x10,10,10,10+xreps

Barbell curls
75x10,10,10,10

Incline dumbbell curl
25x10,10,10,10

Flex curl machine
60x10,10,10,10+xreps

Forearm rockers
40x12,12,12,12

Cable crunch
105x15,15,15,15

I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.


Love the intensity and the TUT works wonders! Great Job!

[HeavyDutyGuy]

What's a forearm rocker?

[mrky03]

What's a forearm rocker?

Hold a dumbbell in each hand at your sides then extend them outward and inward to work both the extensors and flexors. I go for 12 reps and 40 sec TUT. On the last set my forearms are screaming and I just stand there gripping the dumbbell handles until I drop them!

[mastersfreak63]

Has TUT always been a practice you've used???

[mrky03]

Has TUT always been a practice you've used???

No it has not been, typically I've followed heavier workouts in the 4-6 rep range. So hopefully this will result in some improvement. My joints are already thanking me!

[mrky03]

Blew up to 214 lbs over the weekend, loads of carbs! No way to calculate how many! I should harden back up in a few days though.

Leg extensions
170x10,10,10,10+xreps

Leg press
760x12,12,12,15

Hacks
3plates/side x10,10,10,10

Sissy squat
2lb plate x 12,12,12,10+xreps

Flat back hypers
55lb barbell behind neck x10,10,10,10

Leg curls
60x10,10,10>45x9neg accentuated (6sec negs)

Standing calf
195x11,12,12,10+xreps

Seated
3plates x12,12,10+xreps

Calf press
170x12,12,10+xreps

My legs are still trembling after that one. Finished in 50min.
The flat back hypers are really activating my hamstrings.

[HeavyDutyGuy]

Nice! Hope you don't have stairs!

[mastersfreak63]

Blew up to 214 lbs over the weekend, loads of carbs! No way to calculate how many! I should harden back up in a few days though.

Leg extensions
170x10,10,10,10+xreps

Leg press
760x12,12,12,15

Hacks
3plates/side x10,10,10,10

Sissy squat
2lb plate x 12,12,12,10+xreps

Flat back hypers
55lb barbell behind neck x10,10,10,10

Leg curls
60x10,10,10>45x9neg accentuated (6sec negs)

Standing calf
195x11,12,12,10+xreps

Seated
3plates x12,12,10+xreps

Calf press
170x12,12,10+xreps

My legs are still trembling after that one. Finished in 50min.
The flat back hypers are really activating my hamstrings.

Wicked leg day. I love walking (wabbling) out of the gym with shakey legs.

[mrky03]

Flat dumbbell press
80x10,10,10,9

Incline dumbbell press
65x10,10,10>55x8 (6sec negs)

Low incline fly
40x10,10,10,11+xreps

Cable cross over
30x12,12,12,12+xreps

Parallel grip pull down
180x10,10,10,8

Dumbbell pullover
75x10,10,10,10

Seated cable row (v grip)
160x10,10,10,10

Wide grip cable row
160x10>140x10,10,10

Half dead lift (Dorian style)
275x10,10,9
PUMPED!

[Hammerfit]

Flat dumbbell press
80x10,10,10,9

Incline dumbbell press
65x10,10,10>55x8 (6sec negs)

Low incline fly
40x10,10,10,11+xreps

Cable cross over
30x12,12,12,12+xreps

Parallel grip pull down
180x10,10,10,8

Dumbbell pullover
75x10,10,10,10

Seated cable row (v grip)
160x10,10,10,10

Wide grip cable row
160x10>140x10,10,10

Half dead lift (Dorian style)
275x10,10,9
PUMPED!


Half Dead, is that like a row/Dead combo?

[mrky03]

Half Dead, is that like a row/Dead combo?

To just below the knees, was going to do rack deads but they were both in use! This is a good exercise though.

[mrky03]

Delts and arms pulverized!

Seated laterals
20x10,10,10,10+xreps

Incline lateral
15x10,10,10,10

Seated dumbbell presses ss with bent over laterals
55x12/40x12
55x12/40x12
55x12/40x12
55x10+xreps/40x12+xreps

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x10,10,10,10+xreps

Rope extensions
42x10,10,10,10+xreps

Press downs
70x10,10,10,10

Barbell curls
75x10,10,10,10

Incline dumbbell curls
25x10,10,10,10

Flex curl machine
60x10,10,10,10+xreps

Forearm rockers
40x12,12,12,12

Cable crunch
100x15,15,15,15

30sec between sets and 40sec TUT. Took an hr and 15 min to get done today. Takes longer to get through all the. Incidental stuff like forearms and abs.

[ayezer]

Thanks for checking in you are the real consistent one. I tried to send you a message but I do not know why it did not go through.
Sleeping just can't sleep at my in-laws unless exhausted need my own bad.
Just had a check up and every thing is fine prostate etc but sometimes overactive baldder or my back disc problems over years have affected nerves and casue bladder spasms main thing is no serious problems. This though sometimes does keep me up esp if late night workout and had caffeine with workout.

Keep upo great workouts.

[mrky03]

Thanks for checking in you are the real consistent one. I tried to send you a message but I do not know why it did not go through.
Sleeping just can't sleep at my in-laws unless exhausted need my own bad.
Just had a check up and every thing is fine prostate etc but sometimes overactive baldder or my back disc problems over years have affected nerves and casue bladder spasms main thing is no serious problems. This though sometimes does keep me up esp if late night workout and had caffeine with workout.

Keep upo great workouts.

I hear ya, getting older sucks! Lol I love training heavy but I recently had one those ah ha moments and realized that if I want to continue to train for the next twenty years I need to do things differently!

Keep up the good work though you really do inspire me with your dedication and strength.

[mastersfreak63]

Delts and arms pulverized!

Seated laterals
20x10,10,10,10+xreps

Incline lateral
15x10,10,10,10

Seated dumbbell presses ss with bent over laterals
55x12/40x12
55x12/40x12
55x12/40x12
55x10+xreps/40x12+xreps

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x10,10,10,10+xreps

Rope extensions
42x10,10,10,10+xreps

Press downs
70x10,10,10,10

Barbell curls
75x10,10,10,10

Incline dumbbell curls
25x10,10,10,10

Flex curl machine
60x10,10,10,10+xreps

Forearm rockers
40x12,12,12,12

Cable crunch
100x15,15,15,15

30sec between sets and 40sec TUT. Took an hr and 15 min to get done today. Takes longer to get through all the. Incidental stuff like forearms and abs.

Pulverized is right....wicked workout.
When is your next show?

[mrky03]

Pulverized is right....wicked workout.
When is your next show?

Not looking to compete until November. Kentucky Muscle most likely.

[HeavyDutyGuy]

Pulverized! Blasted! Blitzed! Hehe. Great Job Joel!

[mrky03]

Pulverized! Blasted! Blitzed! Hehe. Great Job Joel!

Yeah, sounds like the cover of the old Weider magazines! Lol

[mastersfreak63]

Not looking to compete until November. Kentucky Muscle most likely.

It will be late Oct and Nov for me as well. Both of my shows will be here in Nashville...

[ayezer]

I hear ya, getting older sucks! Lol I love training heavy but I recently had one those ah ha moments and realized that if I want to continue to train for the next twenty years I need to do things differently!

Keep up the good work though you really do inspire me with your dedication and strength.

Thanks you help me keep going to!!!

[mrky03]

Leg extensions
155x10,10,10,10

Squats
225x10,12,12,10

Hacks
3plates/side x10,10,10,10

Sissy squats
35lb plate x10,10,10,9

Leg curls
60x10,10,10,10+xreps

Flat back hypers
45lb plate x 10,10,10,10

Standing calf raise
195x12,12,12,12+xreps

Calf press
150x12,12>130x12,12+xreps

Seated
115x12,12,12,12+xreps

Done in one hour. First day back squatting in a while was too light but I wanted to get back in my groove and make my rep goals. Fried hams, doing the leg curls before the hypers was murder! :)

[HeavyDutyGuy]

That's a LOT of work in one hour! The pace must hav been brutal!

[mrky03]

That's a LOT of work in one hour! The pace must hav been brutal!

30-40 seconds between sets a little longer to set up for the next exercise. Now I know why the old timers didn't need cardio!

[mrky03]

Crashing through the growth threshold! Or at least something's happening! Lol
bdwt was 213 after my workout today.

Flat dumbbell press
80x10,10,10,10

Incline dumbbell press
60x10,10,10,10>50x9 6 sec negs

Low incline fly
35x12,12,12,12+xreps

Cable cross over
30x12,12,12,12+xreps

Parallel grip pull down
160x10,10,10,10

Dumbbell pullover
70x10,11,12,12

Seated cable row
160x12,12,12,12

Wide grip cable row
140x12,12,12,11

Finished in 50min. Was really feeling it after the seated cable rows. I do these leaning into each rep and dropping my head to really get a stretch. Very pumped after this one!

[mrky03]

Seated laterals
20x10,10,10,10

Incline lateral
15x10,10,10

Cable lateral
15x12

Seated presses ss with bent over lateral
60x10/30x12
60x10/30x12
60x10/30x12
60x8+xreps/30x10+xreps

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x10,10,10,10

Rope extensions
42x10,10,10,10+xreps

Press downs
70x12,12,12,10

Barbell curls
75x10,10,10,8rp2

Incline dumbbell curl
25x10,10,10,8rp2

Flex curl machine
60x10>50x10,10,8+xreps

Rockers
40x12,12,12,12+xreps

Cable crunch
100x15,15,15,13

Bodacious pump!:)

[HeavyDutyGuy]

Seated laterals
20x10,10,10,10

Incline lateral
15x10,10,10

Cable lateral
15x12

Seated presses ss with bent over lateral
60x10/30x12
60x10/30x12
60x10/30x12
60x8+xreps/30x10+xreps

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x10,10,10,10

Rope extensions
42x10,10,10,10+xreps

Press downs
70x12,12,12,10

Barbell curls
75x10,10,10,8rp2

Incline dumbbell curl
25x10,10,10,8rp2

Flex curl machine
60x10>50x10,10,8+xreps

Rockers
40x12,12,12,12+xreps

Cable crunch
100x15,15,15,13

Bodacious pump!:)
I can't imagine why! Lol.

[Hammerfit]

Seated laterals
20x10,10,10,10

Incline lateral
15x10,10,10

Cable lateral
15x12

Seated presses ss with bent over lateral
60x10/30x12
60x10/30x12
60x10/30x12
60x8+xreps/30x10+xreps

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x10,10,10,10

Rope extensions
42x10,10,10,10+xreps

Press downs
70x12,12,12,10

Barbell curls
75x10,10,10,8rp2

Incline dumbbell curl
25x10,10,10,8rp2

Flex curl machine
60x10>50x10,10,8+xreps

Rockers
40x12,12,12,12+xreps

Cable crunch
100x15,15,15,13

Bodacious pump!:)


Damn good volume...got exhausted just reading!

[mrky03]

Damn good volume...got exhausted just reading!

Thanks! The weights are moderate but I tell you with the 30 rests and the 40 sex TUT kicks my butt! Lol

[masterschamp]

Great training,Joel.....John always used to say "who says you can't train hard AND long?!"

Keith

[mrky03]

Great training,Joel.....John always used to say "who says you can't train hard AND long?!"

Keith

Thanks Keith, who would've thought I would be a volume trainer! Lol

[mrky03]

Legs were wobbling after this one!

Extensions
150x10,10,10,10+xreps

Leg press
9plates/side x 10,12,12,10

Hacks
3plates/side x 10,10,10,10

Sissy squat
35lb plate x 10,10,10,10+xeps

Leg curls
60x10,10,10,10+xreps

Flat back hypers
45lb plate x 10,10,10,10

Standing calf
195x11,12,12,11+xreps

Calf press
150x12>130x12,12,12+xreps

2plates x 12,12,12,12

Done in 55min.

[mrky03]

Went with the hammer strength machines today.

HS decline press
2 plates/side x 10,10,10,10+xreps

Machine fly
110x10,10,10,10


HS incline press
1 1/2

[mrky03]

Continued from above!

HS incline press
1 1/2 plates x 10,10,10,10+xreps

Low incline fly
40x12,12,12,12+xreps

HS wide grip pull down
2 plates/side x 10,10,10,10+xreps

Dumbbell pullover
70x12,12,12,12

Cable row
160 x12,10,10,10

Rack deads
315x12,12,12,12

15min elliptical

[mastersfreak63]

To just below the knees, was going to do rack deads but they were both in use! This is a good exercise though.

I'm a huge fan of rack deads, takes the legs out of the equation and adds at tad more focus to the back.


Legs were wobbling after this one!

Extensions
150x10,10,10,10+xreps

Leg press
9plates/side x 10,12,12,10

Hacks
3plates/side x 10,10,10,10

Sissy squat
35lb plate x 10,10,10,10+xeps

Leg curls
60x10,10,10,10+xreps

Flat back hypers
45lb plate x 10,10,10,10

Standing calf
195x11,12,12,11+xreps

Calf press
150x12>130x12,12,12+xreps

2plates x 12,12,12,12

Done in 55min.

Ha, quick workout with a lot of volume. My legs were wobbling just reading .... :)

[KyMuscle]

So, Joel, you're really liking and gaining from the 4X system? Thinking of trying it myself...

[mrky03]

So, Joel, you're really liking and gaining from the 4X system? Thinking of trying it myself...

Oh yeah, loving it! Took some mental reproggraming, you simply can't use heavy weight but the intensity is there. I seem to be getting fuller (sarcoplasm) and it takes the pressure off my joints.

[mrky03]

I'm a huge fan of rack deads, takes the legs out of the equation and adds at tad more focus to the back.



Ha, quick workout with a lot of volume. My legs were wobbling just reading .... :)

Yeah, a guy that is in the gym everyday commented "are you done already?" I'm like uh yeah sweat pouring off me legs trembling!

[mrky03]

Top end seated laterals
20x12,12,12,10+xcel reps

Cable lateral
15x11>10x12,11

Incline lateral
15x11

Lying front raise ss/bent over lateral
15x12/30x12
15x12/30x12
15x12/30x12
15x12+xreps/30x12+xreps

HS shrugs
320x12,12,12,10+xreps

Lying tricep extensions
80x10,10,10,10+xcel reps

Seated dumbbell extension
50x12,12,12+xreps

Rope press outs
50x10+xreps

Press downs
70x12,12,12,12+xcel reps

Barbell curls
75x10,10,10,9

Incline curls
25x10>20x10,10

Concentration curl (Arnold style)
20x10,10,10

Rockers
45x12,12,12,12

Cable crunch
100x15,15,15,15

Top end laterals were murder! Keep your arms straight lower the dumbbells to just below parallel and raise to top of head height. 40 sec TUT.

Did some xcel reps at the end of some sets today. At the end of a set rest pause 10 sec then hammer out as many as possible at faster yet controlled pace. Ouch!

[mastersfreak63]

Thanks for the friend request on FB. Dude, you are ripped in your 2011 contest pix. Are you an NGA PRO???

[mrky03]

Thanks for the friend request on FB. Dude, you are ripped in your 2011 contest pix. Are you an NGA PRO???


Thanks for checking out my page! As you can see I don't update very often! Lol
I won my NGA Pro card at the 2010 Alabama open. The pics posted are from the 2011 Pro World Olympia held in Montgomery. Don't know when I might do another pro show, not any around in my neck of the woods.

[mrky03]

Leg extension
150x10,10,10,10+xreps

Squats
225x11,11,11,10

Hacks
3plates/side x10,10,10,9

Sissy squats
35x12,12,12,10+xeps

Leg curls
65x10,10,10,10+xreps

Flat back hyper extension
45x10>25x10,10

Sldl
155x12

Standing calf raise
195x12,12,12,12+xreps

Calf press
130x12,12,12,12+xreps

Seated calf
2plates x12,12,12,12+xreps

Finished in less than an hour.

[HeavyDutyGuy]

My legs just got sore reading that!

[mrky03]

Flat dumbbell bench press
80x10,10,10,8+xreps

Incline dumbbell press
60x10,10,9>50x7 (6 sec negs)

Low incline fly
40x10 (Xrep at the bottom of each rep) 40x10,10,10+xreps

Cable cross over
30x12,12,12,12+xreps

Wide grip pull downs
180x12,10,10,9

Dumbbell pullover
75x10,10,10,9

Seated cable row
165x12,12,12,12

Wide grip cable row
140x10,10,10,10

Reverse crunch 3 sets 12

Forward crunch 3x10

15min elliptical , intervals level 12 241 cal.

Finished in 1hr 15 min.

[Hammerfit]

Flat dumbbell bench press
80x10,10,10,8+xreps

Incline dumbbell press
60x10,10,9>50x7 (6 sec negs)

Low incline fly
40x10 (Xrep at the bottom of each rep) 40x10,10,10+xreps

Cable cross over
30x12,12,12,12+xreps

Wide grip pull downs
180x12,10,10,9

Dumbbell pullover
75x10,10,10,9

Seated cable row
165x12,12,12,12

Wide grip cable row
140x10,10,10,10

Reverse crunch 3 sets 12

Forward crunch 3x10

15min elliptical , intervals level 12 241 cal.

Finished in 1hr 15 min.

You are in violation of speeding in the gym! That's some serious volume in 75 mins! Awesome!

[mastersfreak63]

Thanks for checking out my page! As you can see I don't update very often! Lol
I won my NGA Pro card at the 2010 Alabama open. The pics posted are from the 2011 Pro World Olympia held in Montgomery. Don't know when I might do another pro show, not any around in my neck of the woods.

There should be an NGA Pro/AM here in Nashville around November...


Flat dumbbell bench press
80x10,10,10,8+xreps

Incline dumbbell press
60x10,10,9>50x7 (6 sec negs)

Low incline fly
40x10 (Xrep at the bottom of each rep) 40x10,10,10+xreps

Cable cross over
30x12,12,12,12+xreps

Wide grip pull downs
180x12,10,10,9

Dumbbell pullover
75x10,10,10,9

Seated cable row
165x12,12,12,12

Wide grip cable row
140x10,10,10,10

Reverse crunch 3 sets 12

Forward crunch 3x10

15min elliptical , intervals level 12 241 cal.

Finished in 1hr 15 min.

No need for cardio when your workouts are that fast ;)

[mrky03]

You are in violation of speeding in the gym! That's some serious volume in 75 mins! Awesome!

Thanks, those 30 sec rests between sets keep me moving!

[mrky03]

There should be an NGA Pro/AM here in Nashville around November...



No need for cardio when your workouts are that fast ;)

I tell ya, you may be right about that. Keeps me huffn and puffin the whole workout!

[mrky03]

Seated, top end laterals
20x12,12,12,10+xreps

Cable lateral
10x12,12,10+xreps

Incline lateral
15x12+xreps

Seated dumbbell presses ss/bent over lateral
60x10/30x12
60x10/30x12
60x10/30x12
60x9+xreps/30x14xcel

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x11,11,11,11

Seated dumbbell extension
50x11,11,11,11+xreps

Press downs
70x12,12,12,12+xreps

Barbell curls
80x10,10,10,9rp

Incline dumbbell curl
25x10,10,10,10+xreps

Machine curls
60x10>50x10,10,10+xreps

Wrist curls
65x15,15,13

Rockers
40x15

Eliptical,15min intervals level 12, 242 cal.

Smoked!

[Mac]

Smoked!

I wonder why.

Great workout.

[Hammerfit]

Seated, top end laterals
20x12,12,12,10+xreps

Cable lateral
10x12,12,10+xreps

Incline lateral
15x12+xreps

Seated dumbbell presses ss/bent over lateral
60x10/30x12
60x10/30x12
60x10/30x12
60x9+xreps/30x14xcel

Dumbbell shrugs
130x12,12,12,12+xreps

Lying extensions
80x11,11,11,11

Seated dumbbell extension
50x11,11,11,11+xreps

Press downs
70x12,12,12,12+xreps

Barbell curls
80x10,10,10,9rp

Incline dumbbell curl
25x10,10,10,10+xreps

Machine curls
60x10>50x10,10,10+xreps

Wrist curls
65x15,15,13

Rockers
40x15

Eliptical,15min intervals level 12, 242 cal.

Smoked!


no need for cardio! excellent volume

[mrky03]

no need for cardio! excellent volume

You've got that right! Holy cow!

[nwtrnr1]

Killing it as usual making us mortals jealous lol. Awesome job!

[mrky03]

My legs are destroyed! :)

Leg extension
155x10,10,10,10+4 rest paused xcel reps and xreps

Squats
245x10,10,10,10

Hacks
270x10,10,10,8

Sissy squats
25x12,10,10,10

Leg curls
65x10,10,10,10+4 xcel reps rest paused

Sldl
185x12,12,12,12

Was really feeling it after those!

Standing calf raise
195x12,12,12,12+4 xcel reps

Calf press
130x12,12,12,12+4 xcel reps

Seated calf
115x12,12,12,12+ 4 xcel reps and xreps

Finished in one hour.

Cardio, seriously???? Lol

[HeavyDutyGuy]

What's an excel rep? Don't you excel at all your reps?

[mrky03]

What's an excel rep? Don't you excel at all your reps?

I try to excel James! Lol
normal reps are 3 sec negs and 1 sec positive. Xcel reps are done as quickly as possible without using momentum.

[mrky03]

Killing it as usual making us mortals jealous lol. Awesome job!

Ha, I don't hold a candle to most of the guys posting on this board! Thank you though! :)

[mrky03]

Smithe incline press
225x10,10>205x10,8+3xcel reps

Incline cable fly
25x10,10,10,10

HS decline
2 plates x 10,10,10,9+3xcel+xreps

Cable cross over
30x12,12,12,12+3xcel+xreps

Parallel grip pull down
170x11,12,12,10+3xcel+xreps

Pullovers
75x12,12,12,12

Seated cable row
160x12,12,12,12

HS high row
200x12,12,10,10+3xcel reps

Incline knee ups
12,12,12

Full crunches
12,12,10

15min elliptical level 13, intervals, 255 cal.

One hour 20 min.

[HeavyDutyGuy]

Ha, I don't hold a candle to most of the guys posting on this board! Thank you though! :)
Well that just isn't true. You get as ripped or more so than anyone on here, bar none.

[mrky03]

Well that just isn't true. You get as ripped or more so than anyone on here, bar none.

You're too kind James! This is a pretty elite group of national level masters bodybuilders. I'm just happy to be along for the ride! :)

[mrky03]

Long week of training, tried to finish strong today.

Top end laterals ss/dumbbell press's
20x12/50x12
20x12/50x12
20x10+xreps/50x10+xreps

One arm cable laterals
10x12,12,12,12+xreps

Face down front raises on low incline ss/rear delt raises
15x12/30x12
15x12/15x15+xreps

Dumbbell shrugs
130x12,12,12,12+4xcel reps and xreps

Lying tricep extension
85x12,12,12,12+xcel reps

Rope extensions
52x12,12,12,12+xreps

Pressdowns
70x12,12,12,12+xreps

Barbell curls
75x12,12,12,12+4xcel reps

Incline dumbbell curl
25x10,10,10,10+xreps

Concentration curl
25x10,10,10,10

Wrist curls
85x15,15,12

Reverse wrist curl
12,12,12

Eliptical 15 min, intervals level 13, 257cal

[HeavyDutyGuy]

Nice! I'd be pretty beaten down after that week!

[mastersfreak63]

Long week of training, tried to finish strong today.

Top end laterals ss/dumbbell press's
20x12/50x12
20x12/50x12
20x10+xreps/50x10+xreps

One arm cable laterals
10x12,12,12,12+xreps

Face down front raises on low incline ss/rear delt raises
15x12/30x12
15x12/15x15+xreps

Dumbbell shrugs
130x12,12,12,12+4xcel reps and xreps

Lying tricep extension
85x12,12,12,12+xcel reps

Rope extensions
52x12,12,12,12+xreps

Pressdowns
70x12,12,12,12+xreps

Barbell curls
75x12,12,12,12+4xcel reps

Incline dumbbell curl
25x10,10,10,10+xreps

Concentration curl
25x10,10,10,10

Wrist curls
85x15,15,12

Reverse wrist curl
12,12,12

Eliptical 15 min, intervals level 13, 257cal

Wow, ton of work and a very strong finish on the week. If you do not mind sharing, what does your supplementation and nutrition look like.??

[masterschamp]

Ha, I don't hold a candle to most of the guys posting on this board! Thank you though! :)

Joel....you would fit on any stage I have ever stepped on....you absolutely have a national caliber physique, tested or not.

Keith

[mrky03]

Joel....you would fit on any stage I have ever stepped on....you absolutely have a national caliber physique, tested or not.

Keith

Thank you Keith, that means a lot coming from you!

[mrky03]

Wow, ton of work and a very strong finish on the week. If you do not mind sharing, what does your supplementation and nutrition look like.??

No problem at all. Nothing fancy, I am consistent though

5:30am
300g egg whites/1 yolk/2 toast

8:30am
300g egg whites/1 yolk/40g oats

11:30am
8 oz chicken breast/12 oz green beans

1:30pm
50g whey isolate/ apple

3:00pm
workout

4:30pm
post workout, 50g whey isolate/5g creatine/banana

5:30pm
8oz 96% lean ground beef/130g black beans/chili spices
(Team Skip chili recipe)

7:30pm
Supreme protein bar/ almonds

Supps
4 fish oil
4 cla
2000mg C
2 glucosamine/msm
muli vitimin
creatine
pre workout supp, Jack 3d currently
whey isolate, I don't really concider this a supplement though.

[mrky03]

Killed legs...

Leg press
850x12,12,12,14

Hacks
270x10,10,10,9

Sissy squats
25x12,12,12,12

Leg extension
130x10,10,>110x10,10xcel

Leg curls
70x10,10,10,10+xcel+xreps

Sldl
205x12,12,12,12

Standing calf
210x12,12,12,12+xcel+xreps

Calf press
130x12,12,12,12+xreps

Seated calf
125x12,12,12,12+xreps

Done in just over 50 min. Intense

[HeavyDutyGuy]

I need to have you come over and do my meals haha! Awesome job, all the way around ! You are the consummate bodybuilder - no drugs, no 200 dollar a week supplant planned, but a great nutrition approach!

[mrky03]

I need to have you come over and do my meals haha! Awesome job, all the way around ! You are the consummate bodybuilder - no drugs, no 200 dollar a week supplant planned, but a great nutrition approach!

Ha, I would be glad to my friend! I don't know what most people are doing, I just try to keep it simple. I probably should eat more carbs but I rarely feel depleted.

[Hammerfit]

Ha, I would be glad to my friend! I don't know what most people are doing, I just try to keep it simple. I probably should eat more carbs but I rarely feel depleted.

I just try to keep it simple

Thats the best plan there is!

[masterschamp]

You hit the nail on the head, Joel.....this ain't rocket science. No secret formulas, techniques, or supplements....NOTHING beats hard work.

Keith

[mrky03]

Flat dumbbell bench press
80x12,12,12,11+xreps

Flat flys
40x12,<45x12,12,12+xreps

Incline dumbell press
60x10,10,10,10+xreps

Incline cable fly
25x12,12,12,12+xreps

Pulldowns (dual pulleys)
160x12,12,12,11+3xcel+xreps

Dumbbell pullovers
80x12,12,12,12

Seated cable row
180x10,10,10,12xcel

Hammer strength high row
115/side x10,10,10,10+xreps

Incline knee ups
3x15,15,12

Full crunches
3x12,12,12

Eliptical, 15 min, level 13 intervals, 256 cal.

[mrky03]

Breaking through the growth threshold!

Top end laterals ss/seated dumbbell press
20x12/55x12
20x12/60x12
20x12/60x12

One arm cable lateral
10x12,12,12,12+xeps

Front raises laying face down on low incline ss/ rear laterals
15x12/15x12
15x12/15x12
15x12/15x12+xreps

Dumbbell shrugs
130x13,13,13,13+xreps

Lying extensions
85x12,12,12,12

Dumbbell extension
60x12,12,12,12+xreps

Rope press downs
50x12,12,12,12+xreps and static holds

Barbell curls
80x12,12,12,12+3 xcel

Incline dumbbell curl
25x10,10,10,10+3 xcel

Comcentration curl (Arnold style)
25x12,12,12,12+static holds

Rockers
50x10,10,10,10+static holds

This workout tough! Incline curls hurt like hell after doing barbell curls! Gotta love it! Lol

[mastersfreak63]

FREAK!!! No doubt the growth barrier will be broken with these kinds of crazy workouts. Dude you are killing it..

[mrky03]

FREAK!!! No doubt the growth barrier will be broken with these kinds of crazy workouts. Dude you are killing it..

Thanks brother. Every time I think I'm training pretty hard I take a look at some of the journals posted here and realize I need to step it up! Lol

[HeavyDutyGuy]

Ouch! No further comment needed.

[mrky03]

http://forums.rxmuscle.com/images/icons/icon1.png

Pre ex 3x......
leg extension ss/hacks
150x10,10,10
230x10,10,12

Squats
245x10,10,10,10,10

Sissy squats
4x10

Leg curls ss/ sldl
75x10,10,10+xreps
185x10,10,8

Seated leg curls
3x10+xreps

Seated calf ss/standing calf
135x10,10,10
210x10,10,195x10+xreps

Calf press
130x10,10,10,10+xreps

Done in 50 min, sucking big wind!






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[Hammerfit]

http://forums.rxmuscle.com/images/icons/icon1.png
Pre ex 3x......
leg extension ss/hacks
150x10,10,10
230x10,10,12

Squats
245x10,10,10,10,10

Sissy squats
4x10

Leg curls ss/ sldl
75x10,10,10+xreps
185x10,10,8

Seated leg curls
3x10+xreps

Seated calf ss/standing calf
135x10,10,10
210x10,10,195x10+xreps

Calf press
130x10,10,10,10+xreps

Done in 50 min, sucking big wind!






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Great Chit! Nice Volume

[mastersfreak63]

http://forums.rxmuscle.com/images/icons/icon1.png
Pre ex 3x......
leg extension ss/hacks
150x10,10,10
230x10,10,12

Squats
245x10,10,10,10,10

Sissy squats
4x10

Leg curls ss/ sldl
75x10,10,10+xreps
185x10,10,8

Seated leg curls
3x10+xreps

Seated calf ss/standing calf
135x10,10,10
210x10,10,195x10+xreps

Calf press
130x10,10,10,10+xreps

Done in 50 min, sucking big wind!






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Nice job brother, I really need to add SS back in.

[mrky03]

Flat dumbbell press
85x10,10,10,10+xreps

Low incline dumbbell press
65x10,10,10,10+xreps

Low incline fly
45x12,12,12,12+xreps

Cable cross over
25x12,12,12,12+xreps

Pulldowns (dual pulleys)
170x12,12,12,10+3xcel+xreps

Pullovers
85x12,12,12,11

Seated cable row
180x12,12,12,12

HS high row
2plates/side x12,12,12,10+3xcel+xreps

Incline knee ups
3x15

Cable crunch
3x15

In and out early, got to paint my living room today.....

[HeavyDutyGuy]

I bet your definition must be even sharper with all the work you're putting in!!

[mrky03]

I bet your definition must be even sharper with all the work you're putting in!!

Its coming, I seem to be getting more fullness. Not really pushing too hard on the fat loss just eating clean and consistent. These slow controlled reps and short rest periods are definitely working along with the increased frequency. Mass density training is no joke, Vince Gironda new what he was talking about.

[mrky03]

Top end laterals ss/ seated dumbbell press
25x10,10,10
60x10,10,8

One arm incline laterals
4x10

Bent over laterals
4x10

Dumbbell shrugs
140x10,10,10,10+xreps

Lying extensions
90x12,12,12,12+static holds

Press downs
70x10,10,10,10+xreps

Barbell curls
80x12,12,12,12

Incline curls
25x11,11,12,12+xreps

Concentration curls
25x10,10,10,10

Rockers
50x10,10,10,10

PUMPED!

[mrky03]

Volume + volume = VOLUMES!

Leg ex
165x10,10,10,10+3xcel + xreps

Squats
265x10,10,10,10 (these felt great!)

Hacks
3 plates/side x 10,10,10,10

Sissy squats
25x12,12,12,12+3xcel + xreps

Leg curls
75x10,10,10+3xcel + xreps

Seated leg curls
110x10+3xcel +xreps

Flat back hypers
45x10>25x10,10+xreps

Sldl
225x10

Standing calf
210x12,12,12,10+3xcel+xreps

Calf press
130x12,12,12,10+3xcel+xreps

Seated calf
3plates x12,12,10 drop 2plates x7+xreps

Done in under an hour! Bdwt just under 210 looking fairly cut.

[Hammerfit]

volume + volume = volumes!

leg ex
165x10,10,10,10+3xcel + xreps

squats
265x10,10,10,10 (these felt great!)

hacks
3 plates/side x 10,10,10,10

sissy squats
25x12,12,12,12+3xcel + xreps

leg curls
75x10,10,10+3xcel + xreps

seated leg curls
110x10+3xcel +xreps

flat back hypers
45x10>25x10,10+xreps

sldl
225x10

standing calf
210x12,12,12,10+3xcel+xreps

calf press
130x12,12,12,10+3xcel+xreps

seated calf
3plates x12,12,10 drop 2plates x7+xreps

done in under an hour! Bdwt just under 210 looking fairly cut.

nice ;-)

[Rick Prince]

Joel, I am liking the volume you are bringing with your training. Keep bringing it!

[mrky03]

Joel, I am liking the volume you are bringing with your training. Keep bringing it!

Thanks Rick, it's working really well.

[mrky03]

Flat dumbbell press
90x10,10,10,9rp+xreps

Flat flys
45x12,12,12,12+xreps

Incline dumbbell press
60x10,10,10,10+xreps

Incline cable fly
25x12,12,12,12+xreps

Duel handle pull downs
180x10,10,10,10+xreps

Pull overs
90x10,10,10,10+xreps

Seated cable row
180x12,12,12,12+xreps

HS wide grip low row
2 plates/side x 10,10,10,10+xreps

Incline knee ups
3x15

Full range crunches
3x12

[Hammerfit]

Flat dumbbell press
90x10,10,10,9rp+xreps

Flat flys
45x12,12,12,12+xreps

Incline dumbbell press
60x10,10,10,10+xreps

Incline cable fly
25x12,12,12,12+xreps

Duel handle pull downs
180x10,10,10,10+xreps

Pull overs
90x10,10,10,10+xreps

Seated cable row
180x12,12,12,12+xreps

HS wide grip low row
2 plates/side x 10,10,10,10+xreps

Incline knee ups
3x15

Full range crunches
3x12


Chest and back together....ouchy, not for the weak hearted!

[mrky03]

Did mostly 3x sequence's today.

Dumbbell upright rows
50x12,12,10+xreps

Incline laterals
15x12,12,12+xreps

Leaning laterals
15x12,12,12+xreps

Seated dumbbell press ss/bent over laterals
60x12,12,10+xreps
30x15,15,15+xreps

Dumbbell shrugs
140x12,12,12,10+xreps

Lying extensions
90x12,12,12,12+4 close grip press + xreps

Rope press outs
52x12,12,12+xreps

Press downs
70x12,12,10+xreps

Barbell curls
85x12,12,12+xreps

Incline curls
25x12,12,12+xreps

Concentration curls
25x10,10,10

Rockers
50x12,12,12

Hammer curls
30x12,12+xreps

[Hammerfit]

Did mostly 3x sequence's today.

Dumbbell upright rows
50x12,12,10+xreps

Incline laterals
15x12,12,12+xreps

Leaning laterals
15x12,12,12+xreps

Seated dumbbell press ss/bent over laterals
60x12,12,10+xreps
30x15,15,15+xreps

Dumbbell shrugs
140x12,12,12,10+xreps

Lying extensions
90x12,12,12,12+4 close grip press + xreps

Rope press outs
52x12,12,12+xreps

Press downs
70x12,12,10+xreps

Barbell curls
85x12,12,12+xreps

Incline curls
25x12,12,12+xreps

Concentration curls
25x10,10,10

Rockers
50x12,12,12

Hammer curls
30x12,12+xreps


Jesus, you couldnt think of anything else to do? Insane volume!

[mrky03]

Jesus, you couldnt think of anything else to do? Insane volume!

It does look like a lot doesn't it? Lol It goes quickly though.

[masterschamp]

My kind of workouts...awesome job Joel!!

Keith

[mrky03]

Leg extensions
180x10,10,10,10+xreps

Squats
275x10,10,10,10

Hacks
3plates/side x10,10,10,8

Sissy squats
25x12,12,12,12+xreps

Leg curls
75x10,10,9+xreps

Seated leg curl
110x12+xreps

Flat back hyper ex
25x12,12,12+xreps

Sldl
225x13

Standing calf
210x12,12,12,10+xreps

Calf press
130x12,12,12,10+xreps

Seated calf
3plates x10,10,10+xreps

Done in 1 hour. Hams are smoked!

[HeavyDutyGuy]

Smoked Hams huh? That's really cruel to say around all these guys who are dieting!! But insane workouts bro!

[masterschamp]

Joel...how do like the sissy squats? Not sure where I could fit them in, but I am thinking of adding 3 sets of them to my quad workout.

Keith

[mrky03]

Joel...how do like the sissy squats? Not sure where I could fit them in, but I am thinking of adding 3 sets of them to my quad workout.

Keith

Keith,
They are awesome, one of those forgotten exercises. Works the quads in the stretched position. Killer, like doing overhead tricep extensions for quads!

[HeavyDutyGuy]

Joel...how do like the sissy squats? Not sure where I could fit them in, but I am thinking of adding 3 sets of them to my quad workout.

KeithAfter leg presses would work- or super setting with leg extensions for 10 to 20 reps might burn!

[mrky03]

After leg presses would work- or super setting with leg extensions for 10 to 20 reps might burn!

Sure would! They definitely hit the thighs from a different angle.

[mrky03]

Dumbbell bench press
90x10,10,10,6rp3

Cable cross
25x12,12,12,12+xreps

Low incline dumbbell press
65x10,10,10,9+xreps

Incline cable fly
25x12,12,12,12+xreps

Duel pulley pull downs
180x10,10,10,8+xreps

Pullovers
90x10,10,10,9

Seated cable row
180x12,12,12,10+xreps

Wide grip HS low row
2plates/side x 12,12,12,12+xreps

Incline knee ups
3x15

Full range crunches
3x12

15 min HIIT elelliptical

Finished in one hour 20min. Soaked in sweat!

[masterschamp]

Great job, Joel....alot of quality work.

Keith

[mrky03]

Great job, Joel....alot of quality work.

Keith


Thanks Keith, I am liking this workout a lot. I can go hard and frequent without beating up my joints and cns. Making good gains for and old guy! Lol

[mrky03]

Dumbbell upright rows
50x10,10,10,8+3rp+xreps

Incline lateral
15x12,12,10+xreps

Cable lateral
10x15+xreps

Top end laterals
20x10,10,10,10+xreps

Seated dumbbell press ss / bent over laterals
60x12,10+xreps
30x12,12+xreps

Dumbbell shrug
140x15,15,15,12+xreps

Lying extension
90x12,12,12,12+4 close grip presses+xreps

Seated dumbbell extension
50x12,12,12,12+xreps

Rope press downs
50x12,12,12,10+xreps

Barbell curl
85x12,12,10,10rp

Incline curls
25x10,10,10,10+xreps

Concentration curl
25x10,10,10,9+xreps

Wrist curl
95x15,12

Rockers
40x12

Takes a little longer to get though this day but the pump is awesome. I'm getting in good condition the 30-40 sec rests don't seem so bad now except on squats. And that isn't all that bad. Strength is increasing.

[mastersfreak63]

Dumbbell upright rows
50x10,10,10,8+3rp+xreps

Incline lateral
15x12,12,10+xreps

Cable lateral
10x15+xreps

Top end laterals
20x10,10,10,10+xreps

Seated dumbbell press ss / bent over laterals
60x12,10+xreps
30x12,12+xreps

Dumbbell shrug
140x15,15,15,12+xreps

Lying extension
90x12,12,12,12+4 close grip presses+xreps

Seated dumbbell extension
50x12,12,12,12+xreps

Rope press downs
50x12,12,12,10+xreps

Barbell curl
85x12,12,10,10rp

Incline curls
25x10,10,10,10+xreps

Concentration curl
25x10,10,10,9+xreps

Wrist curl
95x15,12

Rockers
40x12

Takes a little longer to get though this day but the pump is awesome. I'm getting in good condition the 30-40 sec rests don't seem so bad now except on squats. And that isn't all that bad. Strength is increasing.

Great work, and as been mentioned who needs cardio with so little rest between sets. 140lbs shrugs?? STRONG!!!

[mrky03]

Great work, and as been mentioned who needs cardio with so little rest between sets. 140lbs shrugs?? STRONG!!!

Thanks, I am busting my ass! Lol aren't we all! Strength is coming up gradually in spite of the short rest periods.

[mrky03]

Little low energy today, the Jack 3d does make a difference. Too bad their taking it off the market, bummer!:(

Leg extension
180x12,10,10,10+xreps

Squats
275x10,10,10,8

Hacks
3plates/side x10,10,10,10

Sissy's
25x12,12,12,12+xreps

Leg curls
75x11,10,10,8rp2+xreps

Flat back hypers ex
25x12,12,10+xreps

Sldl
225x14

Standing calf
210x12,12,12,12+xreps

Calf press
130x12,12,12,1,+xreps

Seated calf
3plates x10>2plates+25 x 12,12,12+xreps

Finished in 50 min, soaked in sweat. The Ky humidity is here!

[mrky03]

Flat dumbbell bench press
90x10,10,10,8+xeps

Incline dumbbell press
65x10,10,10,9+xreps

Low incline fly
40x12,12,12,12+xreps

Low incline cable fly
30x10,10,8+xreps

Pulldown on duel pulley
160x10,10,10,10+xreps

Pullovers
90x12,12,12,10

Seated cable row
180x12,12,12,12+xreps

Bent arm bent over laterals
40x10,10>30x10,10

Incline knee ups
3x15

Full range crunches
3x12,12,10

[masterschamp]

Nice training, Joel....Arnold used to do chest and back together.

Keith

[mastersfreak63]

You are killing it Joel!

What will you use when they take Jacked3 off the market?

[mrky03]

You are killing it Joel!

What will you use when they take Jacked3 off the market?

Probably go back to Scivation Novem or NO Xplode.

[mrky03]

Leg extension
195x10,10,10,10+xreps

Squats
275x10,10,10,10

Leg press
9plates/side x 15,15,15,15+xreps

Sissy squats
25x12,12,12,12+xreps

GHR
Bdwt x10,10,10

Sldl
225x12

Seated leg curl
110x10,10,10+xreps

Lying leg curl
75x8>60x5+xreps

Calf press on leg press machine
6plates/side x10,10,10+xreps

Life fitness calf press
130x12+xreps

Standing calf
165x10,10,10,10+xreps

Seated calf
115x10,10,10+xreps

Subbed leg press for hacks today, two cross fitters super setting hacks and pushups?? Wtf but whatcha gonna do? Lol still had a good leg workout. I improvised on the glute ham raises. I lower the pad to just above my knees and I'm able to get a full stretch and contraction. Works pretty well.
Took an extra day off I'm going to switch my split around for less overlap.

[HeavyDutyGuy]

Equipment hogs- gotta love em! I try to keep overlap to a minimum also.

[Hammerfit]

Leg extension
195x10,10,10,10+xreps

Squats
275x10,10,10,10

Leg press
9plates/side x 15,15,15,15+xreps

Sissy squats
25x12,12,12,12+xreps

GHR
Bdwt x10,10,10

Sldl
225x12

Seated leg curl
110x10,10,10+xreps

Lying leg curl
75x8>60x5+xreps

Calf press on leg press machine
6plates/side x10,10,10+xreps

Life fitness calf press
130x12+xreps

Standing calf
165x10,10,10,10+xreps

Seated calf
115x10,10,10+xreps

Subbed leg press for hacks today, two cross fitters super setting hacks and pushups?? Wtf but whatcha gonna do? Lol still had a good leg workout. I improvised on the glute ham raises. I lower the pad to just above my knees and I'm able to get a full stretch and contraction. Works pretty well.
Took an extra day off I'm going to switch my split around for less overlap.


Great leg day. I would teach the cross fit guys the meaning of "working in". I guess I'm getting a bit set in my ways the older I get. I just don't get peeps that do this when there is someone such as yourself that is obviously very serious about their training trying to get something done. I now have a 3 step process,,,first a look, then the question, "how many more sets u got?" then if that doesnt work, move over Im working in!

[masterschamp]

You should have "kindly" suggested that there are gyms that cater to the crossfit clientele.

Keith

[mastersfreak63]

Probably go back to Scivation Novem or NO Xplode.

I haven't tried NOVEM, but NO Xplode is a solid product.

[mastersfreak63]

Great leg day. I would teach the cross fit guys the meaning of "working in". I guess I'm getting a bit set in my ways the older I get. I just don't get peeps that do this when there is someone such as yourself that is obviously very serious about their training trying to get something done. I now have a 3 step process,,,first a look, then the question, "how many more sets u got?" then if that doesnt work, move over Im working in!


You should have "kindly" suggested that there are gyms that cater to the crossfit clientele.

Keith

What they said ^^^^^^^^:mad:

[mrky03]

Back to my kind of training

Squats
135x12,10
225x6
315x4
335x1
365x8
375x7
385x6

Leg press
760x6
940x6
1120x6
1210x6

Sldl
225x6
315x6,6

Leg curl
90x8
105x6

First heavy squat workout in months. Went surprisingly easy. Leg presses went pretty easy too, that Nebula leg press really let's you pile on the plates!

[Hammerfit]

Back to my kind of training

Squats
135x12,10
225x6
315x4
335x1
365x8
375x7
385x6

Leg press
760x6
940x6
1120x6
1210x6

Sldl
225x6
315x6,6

Leg curl
90x8
105x6

First heavy squat workout in months. Went surprisingly easy. Leg presses went pretty easy too, that Nebula leg press really let's you pile on the plates!


Nice job! Haven't had the pleasure of using a Nebula press in some time. They are the best I've ever used. I think I ran across one in a Golds last time I was in ATL

[masterschamp]

You need to get back on stage......too good of a physique. :) Go win some shows!

Keith

[mrky03]

You need to get back on stage......too good of a physique. :) Go win some shows!

Keith

Thanks Keith, I plan on competing again. Probably in the fall.

[mrky03]

Bench press
135x12,10
185x6
225x4
255x1
275x3
255x6,6

Incline barbell
135x6
225x6,6

Incline dumbbell
110x6

Lying tricep extension
110x8
120x6,6

Press downs
100x6,6

Breaking back in to some heavy training. Strength seems to diminish on pressing movements more so than back or legs.

[HeavyDutyGuy]

Joel, I noticed that, pressing was the last to come for me, and is the first to go, and the last to come back.

[mrky03]

Bent over rows
135x10
185x8
225x6
265x2
285x6,6

V grip pull downs
220x6,6

Pull ups
Bdwt+45x6,5

Deads
225x6
315x4
365x2
425x6,6

Barbell curls
95x10
105x6
130x6,6

Alt dumbbell curl
60x6,5

Hammer curl
55x6,6

Wrist curl
115x8,6

Good workout, feels good to move some wt. deads went easy.

[Hammerfit]

Bent over rows
135x10
185x8
225x6
265x2
285x6,6

V grip pull downs
220x6,6

Pull ups
Bdwt+45x6,5

Deads
225x6
315x4
365x2
425x6,6

Barbell curls
95x10
105x6
130x6,6

Alt dumbbell curl
60x6,5

Hammer curl
55x6,6

Wrist curl
115x8,6

Good workout, feels good to move some wt. deads went easy.


Nice work, specially the deads! I have a new philosphy on training intensity......lift as heavy as possible for as long as possible

[masterschamp]

Looks like the "old" Joel moving heavy ass weight again.

Keith

[mastersfreak63]

Bent over rows
135x10
185x8
225x6
265x2
285x6,6

V grip pull downs
220x6,6

Pull ups
Bdwt+45x6,5

Deads
225x6
315x4
365x2
425x6,6

Barbell curls
95x10
105x6
130x6,6

Alt dumbbell curl
60x6,5

Hammer curl
55x6,6

Wrist curl
115x8,6

Good workout, feels good to move some wt. deads went easy.


Solid, solid training my friend. Nice heavy weight too...

[mrky03]

Nice work, specially the deads! I have a new philosphy on training intensity......lift as heavy as possible for as long as possible

Mike, good advices!

[mrky03]

Looks like the "old" Joel moving heavy ass weight again.

Keith

Keith, heavy for me anyway! Feels good though!

[mrky03]

Solid, solid training my friend. Nice heavy weight too...

Thanks, this is typically my training style although I experiment occasionally.

[mrky03]

Seated dumbell press
45x10,50x10,65x6,75x2,90x7,6

Lateral raise
30x6
50x6
45x6

Bent over laterals
50x8,65x7,5

Shrugs
225x6,315x6,405x6,455x6,6

Upright rows
135x6,145x6,155x6

Calf press on leg press machine
670x10,8,8

Cable crunch
115x15,130x8,115x10

Good workout, squeezed in a few sets of calves and abs.

[HeavyDutyGuy]

Back to old familiar places ... But mixing it up may be a good idea.,vary the stimulus!

[mrky03]

Going to be difficult for me to get to the gym tomorrow so I just hit it this afternoon!

Squats
135x10
225x10
275x6
335x4
385x1
405x7,6,5

Leg press
860x6
1020x6
1210x8,8

Sldl
225x6
315x8,8

Leg curls
120x5
105x8

Good workout, good focus and execution.

[mrky03]

Was able to get to the gym today after all!

Bench press
135x10,10
185x6
225x4
255x1
265x6,5,4

Incline barbell
225x6,6

Low incline dumbbell
120x3 (too heavy!)

Lying extension
110x6
120x8,6

Press downs
115x8,6,4

[mrky03]

Not the greatest session ever, just got it done today. Ever have one of those days when you're just not feelin it?

Bent over row
135x10
185x10
225x6
255x4
275x6,6

V grip pull downs
180x4
240x6,6

Pullups
Bdwt+45x6,5

Deads
225x6
315x6
405x6,6

Barbell curls
95x10
105x6
120x6,6

Alt dumbbell curl
55x6,6

Hammer curl
50x6

Lower back didn't feel right so I just stayed at 405 on deads today. Form and focus was the thing today.

[HeavyDutyGuy]

Not the greatest session ever, just got it done today. Ever have one of those days when you're just not feelin it?

Bent over row
135x10
185x10
225x6
255x4
275x6,6

V grip pull downs
180x4
240x6,6

Pullups
Bdwt+45x6,5

Deads
225x6
315x6
405x6,6

Barbell curls
95x10
105x6
120x6,6

Alt dumbbell curl
55x6,6

Hammer curl
50x6

Lower back didn't feel right so I just stayed at 405 on deads today. Form and focus was the thing today.
You were probably feeling the effects of 3 hard workouts in a row with no rest days.

[mrky03]

You were probably feeling the effects of 3 hard workouts in a row with no rest days.

Could be, I took yesterday off though. Has to take my dad to Louisville for out patient surgery. I'm used to training everyday but I've also been hitting the hi intensity cardio every morning.

[mastersfreak63]

You do train everyday? How often do you throw in an off day?

[mrky03]

You do train everyday? How often do you throw in an off day?

I take weekends off, I split my body parts over Mon-Fri.

[Hammerfit]

Not the greatest session ever, just got it done today. Ever have one of those days when you're just not feelin it?

Bent over row
135x10
185x10
225x6
255x4
275x6,6

V grip pull downs
180x4
240x6,6

Pullups
Bdwt+45x6,5

Deads
225x6
315x6
405x6,6

Barbell curls
95x10
105x6
120x6,6

Alt dumbbell curl
55x6,6

Hammer curl
50x6

Lower back didn't feel right so I just stayed at 405 on deads today. Form and focus was the thing today.


Lower back didn't feel right so I just stayed at 405 on deads today. Bro your cautionary deadlifts are more than most anyone will train with. I get so tired of guys saying they don't deadlift because......(fill in the blank for excuses) Awesome back session, good SMART training!

[masterschamp]

Same as Mike said! You move alot of weight around every workout, Joel.....even on your ocassional "off" day! Agree on the deads too...........people seem to have alot of excuses for skipping squats, deads, etc.,.........but always can curl!! A young kid....well.... young to me anyway ( about 21-22),....asked how he could get his quads to look like mine....I asked him how often do you squat... his reply: "I don't believe in squats..all they do is mess up your back and knees. " WTF!!!!!!....he had the whole chicken leg thing going..........I told him he might as well not train his legs if he isn't going to do some type of squat, ( just my opinion),.....he said he does leg presses with 20 plates!!!!!!!! I said let me watch when you are doing them.....a couple of days later he has 18 or so plates on there, screaming out loud like some real dipshit, while he is moving his legs about 3-4 inches! Double WTF!!!!!!!!! I told him he was doing great, just keep reading FLEX!

Keith

[mrky03]

Lower back didn't feel right so I just stayed at 405 on deads today. Bro your cautionary deadlifts are more than most anyone will train with. I get so tired of guys saying they don't deadlift because......(fill in the blank for excuses) Awesome back session, good SMART training!

Thanks Mike, Sometimes it's hard to hold back!

[mrky03]

Same as Mike said! You move alot of weight around every workout, Joel.....even on your ocassional "off" day! Agree on the deads too...........people seem to have alot of excuses for skipping squats, deads, etc.,.........but always can curl!! A young kid....well.... young to me anyway ( about 21-22),....asked how he could get his quads to look like mine....I asked him how often do you squat... his reply: "I don't believe in squats..all they do is mess up your back and knees. " WTF!!!!!!....he had the whole chicken leg thing going..........I told him he might as well not train his legs if he isn't going to do some type of squat, ( just my opinion),.....he said he does leg presses with 20 plates!!!!!!!! I said let me watch when you are doing them.....a couple of days later he has 18 or so plates on there, screaming out loud like some real dipshit, while he is moving his legs about 3-4 inches! Double WTF!!!!!!!!! I told him he was doing great, just keep reading FLEX!

Keith

Thanks Keith, I know exactly what you mean. There's people like that in every gym!

[mrky03]

Dumbbell press
45x10
50x10
65x6
75x4
90x8,6

Lateral raise
30x10
50x6,5

Bent over laterals
50x10
65x7,6

Shrugs
225x6
315x6
405x6
455x6,5

Upright row
135x6
155x6,6

Felt good today, still somewhat tired. TGIF! :)

[mrky03]

Squats
135x10
225x10
275x6
335x3
385x1
405x8,6,6

Leg press
670x6
840x6
1210x7,6

Sldl
135x6
225x6
315x6,5

Leg curl
120x6
105x6

[masterschamp]

Squats
135x10
225x10
275x6
335x3
385x1
405x8,6,6

Leg press
670x6
840x6
1210x7,6

Sldl
135x6
225x6
315x6,5

Leg curl
120x6
105x6

Somehow these workouts just seem like you.............you have had great success training this way, you don't need to fix anything that isn't broken.
I really feel it is why you have such good muscle density.

Keith

[Hammerfit]

Squats
135x10
225x10
275x6
335x3
385x1
405x8,6,6

Leg press
670x6
840x6
1210x7,6

Sldl
135x6
225x6
315x6,5

Leg curl
120x6
105x6


Nice heavy work!

[mrky03]

Flat barbell bench press
135x10
185x10
225x6
245x2
275x6,5,3

Incline barbell
235x6,5

Incline dumbbell
110x7

Lying extension
120x7,6

Press downs
115x8,7,6

[HeavyDutyGuy]

When are you putting up pics? Nice job!

[mrky03]

When are you putting up pics? Nice job!

Pics? Who me? Lol Not a lot to see right now!

[mastersfreak63]

I take weekends off, I split my body parts over Mon-Fri.

About the same as I do too. At times though my boss thinks I actually need to work and my schedule get out of whack!

Joel, there is really only one word that describes your workouts.................... FREAK!!!

[mrky03]

About the same as I do too. At times though my boss thinks I actually need to work and my schedule get out of whack!

Joel, there is really only one word that describes your workouts.................... FREAK!!!

Ha! Thanks, I do what I can!

[mrky03]

Ugh! Missed training yesterday due coughing my head off and not getting any sleep the night before. Allergies are killing me! Went to see a nurse pratictitioner yesterday she gave me a steroid shot and a Z PAC.

Sucks don't like missing training! Going on vacation the week after next and don't want to miss any workouts before I go!

[mrky03]

http://www.youtube.com/watch?v=z7-M0crB3vI&feature=youtube_gdata_player

Had a blast zip lining and swinging with my family last Sunday!

[mastersfreak63]

Joel, you'll be back in the gym and slinging the iron in NO time.

Zip lining is great. We were in Mexico last week and zip lined into the ocean....

[mrky03]

Joel, you'll be back in the gym and slinging the iron in NO time.

Zip lining is great. We were in Mexico last week and zip lined into the ocean....

Now that would be awesome!

[mrky03]

Felt strong as hell today, must've been the steroid shot! Lol

Barbell rows
135x10
185x10
225x6
275x8
295x7
305x6

V grip pull down
240x6,5

Pullup
bdwt+45x7,6

Deads
245x6
335x7
385x1
425x7,7

Barbell curls
95x6
115x6
135x6,6

Alt Db curl
65x6,5

Hammer curl
60x5

Wrist curl
115x8,8

Cable crunch
115x15,15

[Hammerfit]

Felt strong as hell today, must've been the steroid shot! Lol

Barbell rows
135x10
185x10
225x6
275x8
295x7
305x6

V grip pull down
240x6,5

Pullup
bdwt+45x7,6

Deads
245x6
335x7
385x1
425x7,7

Barbell curls
95x6
115x6
135x6,6

Alt Db curl
65x6,5

Hammer curl
60x5

Wrist curl
115x8,8

Cable crunch
115x15,15


That's strong work there bro....good job!

[HeavyDutyGuy]

Good one Joel! Them roids work wonders! Lol!

[mrky03]

Played some catch up today to make up for missing a couple of days this week.

Seated dumbbell press
50x10
60x10
70x6
80x2
95x6,6


Lateral raise
30x8
50x7,6,5


Bent over lateral
50x10
70x8,7,7


Shrugs
225x6
315x6
405x6
495x5,4,4


Standing calf
300x9,8,7


Seated calf
4 plates x 7,6

[mrky03]

Short and sweet!

Squats
135x10
225x8
275x6
335x4
385x1
415x6,6,5

Lunges (on step)
135x6
185x6
205x5

Ghr
Bdwt x 8,6,6

Glute ham raises are tough! Really gets to the target area, I can even feel my gastrocnemius' kicking in. Talk about a major compound movement!

[HeavyDutyGuy]

I was more impressed with the lunges / with 205! Ouch!

[mrky03]

Bench press
135x10
185x6
225x6
245x1
265x6,5,4

Incline barbell
235x6,5

Incline dumbbell
110x6

Lying extension
110x6
120x8,6

Press downs
115x8,6,6

[mrky03]

Bent over row
135x10
185x8
225x6
275x6
315 6,5

V grip pulldown
240x5,4

Pullup
45x7,6

Deads
315x5
365x4
405x1
405x9

Barbell curl
135x7,6

Alternate Db curl
65x6,6

Hammer curl
60x6

Wrist curl
115x8,8

Rows went well, I do these slow and strict. Deads weren't feeling right so I just repped out with 405.

[mrky03]

Seated dumbbell press
50x10
60x10
70x6
80x2
95x5,4

Lateral raise
35x6
50x8,6,6

Bent over lateral
50x10
70x7,6

Shrugs
225x6
315x6
405x6
495x6,5,4

Standing calf
300x10,8,6

Seated
4 plates x 7,6

Cable crunch
115x19,12,12

[mrky03]

Getting ready to leave for gulf shores! I'm taking a week off from the weights I will continue my morning cardio at the condo though. I haven't posted it in my thread, but I do 16 minutes of HIIT every morning on the recumbent bike. I am about 10 lbs over my usual contest weight. When I get home I will assess myself and decide on my competition plans for the fall.

[Hammerfit]

Getting ready to leave for gulf shores! I'm taking a week off from the weights I will continue my morning cardio at the condo though. I haven't posted it in my thread, but I do 16 minutes of HIIT every morning on the recumbent bike. I am about 10 lbs over my usual contest weight. When I get home I will assess myself and decide on my competition plans for the fall.

Have fun. If you want to hit the gym give me a scream.

[mrky03]

Have fun. If you want to hit the gym give me a scream.

Thanks Mike, I may do that!

[Hammerfit]

Thanks Mike, I may do that!

Ugh, if you havent left yet you may want to hang on. We got a nasty storm about to hit that is forecasted to be here through Wed.

[HeavyDutyGuy]

Too late. He's there.

[mrky03]

Ugh, if you havent left yet you may want to hang on. We got a nasty storm about to hit that is forecasted to be here through Wed.

Yeah, we're here. Weather has held up so far, they keep changing the predictions for this storm!

[mrky03]

Lots of sun today! I just finished eating about 2lbs of peel and eat shrimp! Pretty much blowing my diet this week!

We're staying in Fort Morgan Alabama this week. About 12 miles from Gulf Shores, pretty remote area but nice.

[masterschamp]

If we didn't blow the diet once in a while, I think it would not have the same results when we go on.

Keith

[mrky03]

If we didn't blow the diet once in a while, I think it would not have the same results when we go on.

Keith

Well I blew the diet pretty much! I weigh the same, just look fatter! Lol

[mrky03]

Just got back from Alabama, 104 degrees here! Not a drop of rain, my yard is crispy!

Oh well, I'm on vacation for another week. Probably hit the gym tomorrow, legs!:)

[HeavyDutyGuy]

104 is brutal. We had that a couple days ago/ with 50% humidity! Eewww

[masterschamp]

Well I blew the diet pretty much! I weigh the same, just look fatter! Lol

Joel....."fat" for you is probably most people's contest look! Enjoy the final week of your vacation.

Keith

Keith

[Hammerfit]

Glad you got some R&R body needs to shut down sometimes your training will be off the hook when you go back

[mrky03]

Thanks Mike, Keith. I did legs today, felt a little weak from all the sun.

Squats
135x10
225x10
315x6
365x7
375x6,5

Lunges
135x6
155x6,6

Glute ham raise
bdwt x 8,6,6

[mrky03]

http://www.youtube.com/watch?v=KgKp6wi8MwQ&feature=youtube_gdata_player

This is from today. We don't have a glute/ham apparatus but this works well.

[mrky03]

Bench press
135x10
185x10
225x6
250x8,8,6

Incline barbell
205x6
225x9,8,6

Lying extension
110x6
130x8,6

Press downs
115x8,8,6

Felt good, legs are toasted from yesterday!

[HeavyDutyGuy]

http://www.youtube.com/watch?v=KgKp6wi8MwQ&feature=youtube_gdata_player

This is from today. We don't have a glute/ham apparatus but this works well.
Youre a genius !! I went to the gym today- couldn't find one of them things...

[mrky03]

Youre a genius !! I went to the gym today- couldn't find one of them things...

Well, mama always said I had talent! Lol

Seriously those really hit my glutes and hams.

[ayezer]

thanks you keep up the good work too.,

[Hammerfit]

you can also use a cable pulldown machine to do those if your gym doesnt have an hyper extension machine

[mrky03]

Easy day, man I've got major DOMS in my quads!

Alt Db curl
30x10
35x10
45x6
60x8
65x6

Barbell curl
115x8
125x6

Hammer curl
55x6,6

Wrist curl
115x8,8

Cable crunch
115x12,12

Lying leg raise
30x12,12

16 min intervals on elliptical. 250 cal, level 11. Had to grit my teeth to get through this due to doms!

[masterschamp]

Great job as usual, Joel.....hey if we didn't know what pain was how would we know when we are pain free?

Keith

[mrky03]

Great job as usual, Joel.....hey if we didn't know what pain was how would we know when we are pain free?

Keith

This is true!

[mrky03]

Ever had one of those days when things just aren't clicking? First off I forgot my straps plus my lower back was stiff as hell.. Oh well I made the most of it.

Luckily I am just doing acclimation workouts this week.

Bent over rows
135x10
185x6
225x6
275x6,5

Seated cable
200x8
240x8,7

Pull downs
200x6
220x6

Warmed up on deads, it just wasn't happening.

16 max ot cardio, elliptical intervals, level 11. 248 cal.

[HeavyDutyGuy]

We all have days like that! Just have to hammer away at what you can.

[mrky03]

Standing military press
95x10
115x10
135x6
155x7,6

Seated dumbbell press
80x7,6

Lateral raise
30x10
45x8,6

Bent over lateral
50x10
65x8,6

Barbell shrug
225x10
315x6
405x6,6

Standing calf raise
210x10
255x10
300x10,9,8

Seated calf
4 plates x8,7,6

16 min max ot cardio, elliptical intervals, level 12 260 cal.

[Hammerfit]

Standing military press
95x10
115x10
135x6
155x7,6

Seated dumbbell press
80x7,6

Lateral raise
30x10
45x8,6

Bent over lateral
50x10
65x8,6

Barbell shrug
225x10
315x6
405x6,6

Standing calf raise
210x10
255x10
300x10,9,8

Seated calf
4 plates x8,7,6

16 min max ot cardio, elliptical intervals, level 12 260 cal.

Awesome military presses dude! Bout the only presses Im doing anymore is clean and press from the floor as part of fasting circuits on saturday mornings

[mrky03]

Squats
135x10
225x10
275x6
335x4
385x2
405x7,6,5

Lunges (on step)
135x6
205x6
215x4
225x4

Ghr
Bdwt x 6
+25x6,6
bdwt x 8

My right knee was a little tender so I used a light wrap on squats today.
Lunges went well, I didn't go quite as deep on them this week just until my hip went below parallel with my knee. Man those things wind me! Even with the low reps!

[mrky03]

Started Huma Pro yesterday. I will have to figure out how to best fit ot onto my diet over the next few weeks. Today I used it pre and post cardio and pre and post workout this afternoon. Plus 2 servings during the day.

[HeavyDutyGuy]

Whats HUMA PRO? Sounds pharmaceutical lol

[mrky03]

Whats HUMA PRO? Sounds pharmaceutical lol

Its an amino acid supplement.

[Hammerfit]

I think Steve has been using this for sometime. How do you like it?

[mrky03]

I think Steve has been using this for sometime. How do you like it?

Just my third day, but so far I like it. Since its basically non caloric it will leave room for more carbs. Costs about the same per serving as whey isolate. I will keep everyone posted on how it's working.

[Mac]

I think Steve has been using this for sometime. How do you like it?

It was convenient in pill form, especially when travelling, which I did a lot of. I didn't like taking so many tablets to get my required amount. I switched back to Optimum Nutrition Gold Standard.

Not that there is anything wrong with HumaPro, it's good, especially when dieting.

[mrky03]

It was convenient in pill form, especially when travelling, which I did a lot of. I didn't like taking so many tablets to get my required amount. I switched back to Optimum Nutrition Gold Standard.

Not that there is anything wrong with HumaPro, it's good, especially when dieting.
I'm using the powder right now. I will order some pills next time for convenience. The orange flavor tastes great!

[Mac]

I had one flavor of their powder, the first release and it was apple cider, if I remember correctly. It tasted good but was very fine and when you scooped it and dumped it into the glass, the fine powder would float in air, it was weird.

[mrky03]

I had one flavor of their powder, the first release and it was apple cider, if I remember correctly. It tasted good but was very fine and when you scooped it and dumped it into the glass, the fine powder would float in air, it was weird.

Hmm, this my first experience with it. The supposed 99% absorbsion is probably the most intriguing part for me. Being able to increase my carbs and still get the equivalent or more protein. Could be a breakthrough supplement or not! :)

[mrky03]

Bench press
135x10
185x10
225x6
265x6,5,5

Incline barbell
235x6,5,4

Lying extension
135x5,5

Press downs
120x7,6,6

Short and sweet yet very productive!

[mrky03]

Alt Db curl
30x10
40x8
50x6
60x3
70x6,6

Barbell curl
95x6
135x6,6

Hammer curl
60x6,6

Wrist curl
115x8,6

Cable crunch
115x15,12

Lying leg raise
30x12,12

16 min elliptical intervals, level 12,264 cal.

[mrky03]

Experimenting with more carbs.

5:00am
1 scoop humaPro/caffeine

Cardio

5:30am
1 scoop Humapro/2 servings oats

8:00am
2 scoops Humapro/ 200g egg whites/1 whole egg/2 servings oats

11:30am
8oz chicken/12oz green beans

Pre workout
1 scoop Humapro/1 scoop mm250/apple

Post workout
1 scoop Humapro/2 scoops chained out/banana

6:00pm
8oz chicken/ sweet potato

8:00pm
1 scoop whey isolate/2 tbsp natural peanut butter

Bdwt 205

[masterschamp]

Experimenting with more carbs.

5:00am
1 scoop humaPro/caffeine


Joel.......this

5:30am
1 scoop Humapro/2 servings oats

8:00am
2 scoops Humapro/ 200g egg whites/1 whole egg/2 servings oats

11:30am
8oz chicken/12oz green beans

Pre workout
1 scoop Humapro/1 scoop mm250/apple

Post workout
1 scoop Humapro/2 scoops chained out/banana

6:00pm
8oz chicken/ sweet potato

8:00pm
1 scoop whey isolate/2 tbsp natural peanut butter

Bdwt 205


Joel,...this is BY FAR the most carbs I have eaten pre contest and am bigger and fuller, AND tighter than ever before. Eric had me bump my high day to 600! , and I think I can still go a little higher on reg and high days.,as Eric thought I still looked a little flat in the pics from this weekend. I am just waiting for his next adjustment. BTW...my reg days are at 300-350 right now! and I don't think I am even going to deplete for the show. And this is with NO fat loss stims including Clen. ( I like my heart tissue!)I think if you keep track of what is taking place you can take in more than you ever thought possible. AND the least cardio I have ever done. You might want to consider taking on Eric for your next show to help with diet.....dude's a genios at fine tuning!

[mrky03]

Joel,...this is BY FAR the most carbs I have eaten pre contest and am bigger and fuller, AND tighter than ever before. Eric had me bump my high day to 600! , and I think I can still go a little higher on reg and high days.,as Eric thought I still looked a little flat in the pics from this weekend. I am just waiting for his next adjustment. BTW...my reg days are at 300-350 right now! and I don't think I am even going to deplete for the show. And this is with NO fat loss stims including Clen. ( I like my heart tissue!)I think if you keep track of what is taking place you can take in more than you ever thought possible. AND the least cardio I have ever done. You might want to consider taking on Eric for your next show to help with diet.....dude's a genios at fine tuning!

I followed a high carb diet when I first started in the sport 30 some years ago. Then I got convinced into doing the low carb diet. We have came full circle!

Yes Eric knows his stuff!

[mrky03]

Bent over rows
135x10
185x8
225x6
275x5
295x6,6

Pull downs
220x6,5

Seated cable row
240x6,6

Deads
225x6
315x5
405x2
425x7
435x5

Shrugs
315x6
405x4
455x6,5

Back felt good today, my right ham string was a little sore. Made deads a little tough but they went well.

[HeavyDutyGuy]

Jeeez! Can you move ?

[Hammerfit]

Bent over rows
135x10
185x8
225x6
275x5
295x6,6

Pull downs
220x6,5

Seated cable row
240x6,6

Deads
225x6
315x5
405x2
425x7
435x5

Shrugs
315x6
405x4
455x6,5

Back felt good today, my right ham string was a little sore. Made deads a little tough but they went well.

Nice Back Day!

[mrky03]

I was warming up on seated barbell presses and something just didn't feel right in my right shoulder. I switched to seated dumbbell and finished warming up. It felt ok after that. I think I aggravated my rotator cuff packing all our stuff back and forth from the beach while we were on vacation! My shoulder was aching all the way home but it hasn't been a problem until today.

Seated dumbbell press
50x10
60x10
70x6
80x7,6


Lateral raise
30x10
45x7.6,6


Bent over laterals
50x10
65x8,6


Standing calf raise
210x10
255x10
300x10,9,8


Seated calf
4 plates x 8,7,6


Stayed with a moderate wt on the presses just to play it safe, good workout.

[masterschamp]

I was warming up on seated barbell presses and something just didn't feel right in my right shoulder. I switched to seated dumbbell and finished warming up. It felt ok after that. I think I aggravated my rotator cuff packing all our stuff back and forth from the beach while we were on vacation! My shoulder was aching all the way home but it hasn't been a problem until today.

Seated dumbbell press
50x10
60x10
70x6
80x7,6


Lateral raise
30x10
45x7.6,6


Bent over laterals
50x10
65x8,6


Standing calf raise
210x10
255x10
300x10,9,8


Seated calf
4 plates x 8,7,6


Stayed with a moderate wt on the presses just to play it safe, good workout.

smart to switch movements....I hear alot of guys say they get hurt doing regular everyday stuff...never in the gym. Go figure! Glad the pain went away.......just be smart, Joel

Keith

[mrky03]

Squats
135x10
225x10
275x6
335x5
385x1
405x7,7,6

Lunge (on step)
135x5
225x5,5

Ghr
bdwt x 6
Bdwt + bar x 6,5,3

Good one! :)

[mrky03]

Bench press
135x10
185x10
225x6
255x8,6,5

Incline barbell
225x6,5,4

Lying
extensions
70x10
90x8
130x7,6

Press downs
115x8,7,6

Good one, went a little lighter and moved my grip in some on bench presses. No problems at all with my shoulder.

[Hammerfit]

Bench press
135x10
185x10
225x6
255x8,6,5

Incline barbell
225x6,5,4

Lying
extensions
70x10
90x8
130x7,6

Press downs
115x8,7,6

Good one, went a little lighter and moved my grip in some on bench presses. No problems at all with my shoulder.

Do you feel the shoulder issue with the inclines? They just kill my torn delt and I just about have stopped doing them all together.

[mrky03]

Do you feel the shoulder issue with the inclines? They just kill my torn delt and I just about have stopped doing them all together.

No, not at all at this point. It just started acting up last week on military presses. I have been doing those broomstick shoulder rotations. They seemed to help right away. I think I aggravated it while I was on vacation carrying chairs and coolers. Acl ad forth from the beach of all things!

[mrky03]

Today was my easy day, but everything has to get worked.

Alt Db curl
30x10
40x10
50x6
60x1
70x7,6

Barbell curl
95x6
135x7,6

Hammer curl
55x7,6

Wrist curl
115x8,7

Cable crunch
120x12,10

Lying leg raise
35x10,10

[masterschamp]

Today was my easy day, but everything has to get worked.

Alt Db curl
30x10
40x10
50x6
60x1
70x7,6

Barbell curl
95x6
135x7,6

Hammer curl
55x7,6

Wrist curl
115x8,7

Cable crunch
120x12,10

Lying leg raise
35x10,10

You have an easy day?! There is NOTHING easy about the way you train, Joel.

Keith