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  1. #1
    RX MEMBER mrky03's Avatar
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    Default Pump up the VOLUME!

    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!
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  2. #2
    RX MEMBER KyMuscle's Avatar
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    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.

  3. #3
    RX MEMBER mrky03's Avatar
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    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!

  4. #4
    BARBARIAN BROTHER joedemarco's Avatar
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    Good to have you posting here, Joel! Look forward to following your training.

  5. #5
    FREAK Baldiewonkanobi's Avatar
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    Quality physique.....welcome aboard.



    Baldie
    MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM

  6. #6
    RX MEMBER mrky03's Avatar
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    Thanks you guys, I hope I have something to contribute around here. I'm in some pretty impressive company!

  7. #7

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

  8. #8
    RX MEMBER mrky03's Avatar
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    Haha, hows it going James? Great to hear from you!

  9. #9
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    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.

  10. #10
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by GerryT View Post
    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!

  11. #11
    RX MEMBER mrky03's Avatar
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    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.

  12. #12
    RX MEMBER mrky03's Avatar
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    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.

  13. #13
    Administrator Mac's Avatar
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    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.

  14. #14
    RX MEMBER nwtrnr1's Avatar
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    Great job Joel congrats on your win !

  15. #15
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by nwtrnr1 View Post
    Great job Joel congrats on your win !
    Hey! How's it going! Good to hear from you! Thanks

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