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The ever evolving training of mrky03! Lol
30 sec rest between all sets finished in under an hr.

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

Dumbbell pullover
75x10,10,10,10

U grip pulldown

Seated dumbbell press
60x10
70x10
90x7+3fr

Lateral raise
30x10,x10,x10

Cable lateral
15x10,x10,x10

Had to go solo today, partner didn't show up. Still had a good one!

Leg extensions
150x12
210x12
270x16rp

Leg press
740x12
830x12

I agree, it's new to me but I'm liking them.

Decline bench press
135x10
225x10
275x6+2fr

HS incline
180x10
230x10
270x9+5xreps+3neg (omg!)

Yeah, I'm going about mid shin with the bar. Like Dorian does in the video's.

Yeah, it's a well equipped gym. Would've been awesome to have a place like this 30 years ago!

Dumbbell pullover
70x15
100x12
130x9

Rev grip pull down
160x12
180x12
220x8+3fr

212 and looking more conditioned......hmmmm

Dumbbell press (seated)
50x15
75x12
90x8+2fr

Seated lateral
20x12
30x10+burns

Agreed, I plan to incorporate the Smith machine in the near future. We have 2 different ones to choose from might as well make use of them.

True, I've squatted for 35 yrs built decent legs doing them. Truth is structurally I'm not well suited to them. I've just stubbornly stuck with them because I thought I had to. Don't get me wrong I...

Thanks Rick, believe it or not I'm getting better results from not squatting! Dorian was right! Lol

Man, you are doing fine. I went through the years of taking care of my kids and managing my training and diet! Piece of cake these days lol!

Ha yeah, my wife was spotting me. Show off factor! Lol

Leg extension
165x15
255x12
330x14+2fr (flex leg extension)

Leg press (Nebula)
860x15
1030x10
1210x16!

Decline press
135x12
225x10
275x6+2fr

HS incline press
180x10
290x8+3fr

Low incline fly

Thanks, I am making good gains on the old school DY workout!

Db pullover
70x15
90x15
130x10+2fr

Rev grip pull down
160x10
220x8+3fr

Bent over row (Dorian style)

Incline barbell
135x12
185x10
225x10

Decline barbell
225x10
255x8

Flat fly

Dumbbell pullover
70x20
90x20
120x12

Reverse grip pulldown
120x10
180x10
220x10
Bent over row (DY style)

Light week......
seated dumbbell press
50x12
65x12
75x9

Seated lateral raise
20x12
25x12

Leg extension ( used the Life Fitness machine today)
130x10
170x10
270x10+2forced

Leg press
760x10
850x10
1210x12

Decline bench press
135x12
225x10
275x6+1 forced

HS incline
180x10
300x7+2forced reps and static holds

Low incline fly

I know what you mean Keith, you don't want to back off but you have to eventually. The intensity takes its toll on your nervous system.

Dumbbell pullovers
70x20
90x15
130x10+1 forced

HS high row
2 plates x 12
3 plates x 10
4 plates x 7+3 forced

Seated Smithe
1. Plate x 12
1 1/2 plates x 10
2 plates x 6+1 fr

Laterals
30x12
50x10+partials

Cable lateral

Thanks James, I am having productive workouts.

Haha! I guess that pretty much sums it up!

On a roll.....

Extensions
180x12
255x10
330x14+2forced

Press
760x12
850x12

Thanks, looks like I won't be competing until August as of right now. I'm eating clean and lost 6-7 lbs of fat. I want to be lean when I start my prep .

Decline press
135x10
225x10
275x6+1fr

HS incline
2 plates x 10
3 plates + 10 x 7+2fr

Low incline fly

Dumbbell cross bench pullover
65x15
90x12
130x8+2fr

HS high row
2 plates x 12
3 plates x 10
4 plates x 6+3fr

Intensity is through the roof!

Seated Smith press
1 plate x12
1 1/2 plate x12
2 plates x 6+2fr+1ne

Lateral raise
30x12
45x10+partials

http://www.resultsbyrandy.com/forum/Themes/classic/images/english/quote.gif http://www.resultsbyrandy.com/forum/Themes/classic/images/english/modify.gif...

Dumbbell pullover
65x15
85x12
120x11

HS high row
2plx10
3plx10
4plx7+1fr

Seated smiths press
1 pl x 10
1 1/2 pl x 10
2 pl x 7+1fr

Laterals
30x12
40x11

Cable lateral

Thanks, he was a good dog,always glad to see me! Never complained, wish more people were like that!

Pounded legs today! I have been a big believer in squats my whole life but I'm not missing them a bit right now.

Leg ex
150x10
225x8
310x12+2 fr

Leg press
860x10
950x10

Decline benchpress
135x10
225x8
275x6+2fr

HS incline
2 pl x 10
3 pl + 10 x 6+2fr

Incline flys

5:00am
1 scoop Novem
1 scoop Xtend

5:30am
20 min intervals on recumbent bike

6:00am
2 whole eggs/1 cup egg whites
1/2 cup oats

Sounds exactly like what I'm experiencing. Going to the bathroom constantly! Things seem to be leveling off though. My morning weight was 211 and my evening weight was 217 yesterday.

Smithe press
1 plate x 12
1 1/2 plates x 10
2 plates + 5 x 6+1fr

Laterals
30x10
45x9+partials

Cable lateral

5:00am
1 scoop Novem
1 scoop xtend

5:30am
hiit cardio min recumbent bike

6:00am
1 cup egg whites/2 whole eggs
1/2 cup oats

Keith, it is pretty tight. I'm going to lean out, might compete in April. We'll see how it goes. Either way I will be in shape by then.

I'm going to start posting my diet again. Keeps me honest!

5:30am
1 cup egg whites/2 whole eggs
1/2 cup oats

8:30am
1cup egg whites/2 whole eggs
1/2 cup oats