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  1. #631
    RX MEMBER mrky03's Avatar
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    `squats
    135x10,225x10,275x6,355x4,405x2,435x6,5,5

    leg press
    450x6,630x6,990x20 (oops!) 1170x10
    Didn't plan on doing a 20 rep set but it felt so good I just kept going!

    sldl
    135x6,225x6,315x8,6

    leg curls
    105x8,7

    calf press
    630x12,10,8

    standing calf raise
    300x6,6

  2. #632
    RX MEMBER mrky03's Avatar
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    Mondays leg workout.....

    squats
    135x10,225x10,275x6,335x4,405x2,440x6,4,4

    leg press
    490x6,990x6,1210x10,1300x8

    sldl
    135x6,225x6,315x8,6

    leg curl
    120x5,105x6

    calf press
    670x9,8,7

    seated calf
    4 plates x 8,8

  3. #633
    RX MEMBER mrky03's Avatar
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    Tuesday chest/abs

    bench press
    135x10,135x8,185x6,225x4,265x2,275x1,300x4,3,3

    incline dumbbell press
    120x6,5

    dips
    90x6,5

    weighted leg raise
    30x15,15

    cable crunch
    115x12,12

  4. #634
    RX MEMBER mrky03's Avatar
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    shoulders/traps

    seated dumbbell press
    50x10,60x8,70x6,80x4,100x6,5,4

    seated military press
    185x5,4

    lateral raise
    30x10,50x6,5

    bent over lateral
    40x12,65x8

    shrugs
    225x6,315x4,405x2,505x6,5

    upright rows
    135x6,165x6,6

  5. #635
    Forum Leader Hammerfit's Avatar
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    Great strong numbers bro on your training. Train Heavy and Intense or go home hell yeah! Great Job!

  6. #636
    RX MEMBER mrky03's Avatar
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    Thanks Mike, I am having a productive off season. I'm cleaning up my diet early this year. Weighing about 215 right now.

  7. #637
    RX MEMBER mrky03's Avatar
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    Bent over rows
    135x10,185x8,225x6,275x4,295x2,315x6,5

    pulldowns
    220x8,240x6,5

    seated cable row
    240x6,6

    hyper ex.
    45 olympic bar held behind neck x 10
    65 x 8

    good mornings
    135x10,155x10,8

  8. #638
    RX MEMBER HOOPIE's Avatar
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    Joel my friend i see youre still floating around these parts buddy. How ya been, its been a while? By looking at your avy it looks like you put on a ton of mass man looking great.

  9. #639
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HOOPIE View Post
    Joel my friend i see youre still floating around these parts buddy. How ya been, its been a while? By looking at your avy it looks like you put on a ton of mass man looking great.
    Hey Hoopie! How's it going? The Avi is from 2010 when I was training for the Alabama Open. I'm doing my best, been hitting it hard. Just teamed up with my training partner from a few years back.

    How are you doing my friend? Great to hear from you!!

  10. #640
    RX MEMBER mrky03's Avatar
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    Took a few days off from the gym. I've teamed up with my former training partner and we've been hitting it hard. We have been doing Dorian Yates style HIT workouts. Been a long time since I've used this workout. I did it for years back in the 80's and 90's.

    Yesterday we did a medium heavy chest and bicep workout to break back into training after a few days off.

    decline bench press
    135x12,225x10,265x9

    incline hammer strength machine
    2 plates x 10, 2 plates + 25 (per side) x 10

    incline fly
    50x12,70x12

    cable crossover
    35x12

    incline curl
    35x12,40x10,50x10rp1

    standing curl (ez curl bar)
    110x10

    cable crunch
    105x15,15

    hanging leg raise
    bdwt x 12

    Just went to positive failure on everything but chest and bi's are still feeling a little sore today.

  11. #641
    RX MEMBER mrky03's Avatar
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    Last workout of the year! So we made it a good one, LEGS!

    leg extensions
    125x15,225x12,285x13

    leg press
    760x20,940x12,1030x13

    hacks
    2plates (per side) x 12
    3plates x 10
    4plates x 10

    seated leg curl
    150x15,180x12

    sldl
    135x15,225x12

    calf press (on leg press)
    670x15,760x12

    seated calf
    3plates + 25 x 12

    Good one! Went to positive failure on everything, will feel this one for a few days! lol

    Merry Christmas everyone!

  12. #642
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by mrky03 View Post
    Last workout of the year! So we made it a good one, LEGS!

    leg extensions
    125x15,225x12,285x13

    leg press
    760x20,940x12,1030x13

    hacks
    2plates (per side) x 12
    3plates x 10
    4plates x 10

    seated leg curl
    150x15,180x12

    sldl
    135x15,225x12

    calf press (on leg press)
    670x15,760x12

    seated calf
    3plates + 25 x 12

    Good one! Went to positive failure on everything, will feel this one for a few days! lol

    Merry Christmas everyone!
    That is some big time weight on the extensions.
    Merry Christmas to you and your family!
    I will be spending Christmas in (Bowling Green) Kentucky with my brother's family for the first time this year

  13. #643

    Default

    Good stuff Joel!

  14. #644
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Rick Prince View Post
    That is some big time weight on the extensions.
    Merry Christmas to you and your family!
    I will be spending Christmas in (Bowling Green) Kentucky with my brother's family for the first time this year
    Only about 1hr and a half from me! My daughter graduated from WKU in Bowling Green in 2010. Hope you have a nice visit.

  15. #645
    RX MEMBER mrky03's Avatar
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    Feeling sluggish this morning. Too much Christmas! Lol
    Seated Smith press
    1 plate per side x 10, 1 plate + 10 x 10, 1 plate + 25 x 10,
    2 plates x 6 + 1 FR
    Seated lateral raise
    20x12,30x10,35x9+1fr+partials
    One arm cable lateral
    20x9+1fr
    HS shrug
    3plates per side x 10,5plates x 10
    Upright row
    135x9
    Press downs
    70x12,85x10,105x10+1fr
    Lying extensions
    70x10,100x10+1fr
    Seated dumbbell ex
    80x10+1fr

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