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  1. #541
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    What's the date? That is only about a 12 hour drive for me...I would like to go to see you if I can.

    Keith
    That would be awesome Keith! I think the date is May 26'th 2012. Its on Memorial Day weekend.

  2. #542
    RX MEMBER mrky03's Avatar
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    Been slacking on my posting for a few weeks!

    standing calf
    155x10,170x8,255x8,300x8,345x7,7

    seated calf
    5plates x 7,7

    leg press
    490x10,580x6,670x6,760x6,850x8,900x8

    squat
    225x6,315x6,385x7,395x4

    dumbbell lunge
    45x6,75x6,85x6,6

    standing leg curl
    50x8,8

    Not used to training early, but still not bad.

  3. #543
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Been slacking on my posting for a few weeks!

    standing calf
    155x10,170x8,255x8,300x8,345x7,7

    seated calf
    5plates x 7,7

    leg press
    490x10,580x6,670x6,760x6,850x8,900x8

    squat
    225x6,315x6,385x7,395x4

    dumbbell lunge
    45x6,75x6,85x6,6

    standing leg curl
    50x8,8

    Not used to training early, but still not bad.
    Bad Ass Leg Day Bro no matter what time it was!

  4. #544
    GYM RAT mkris7's Avatar
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    Quote Originally Posted by mrky03 View Post
    Been slacking on my posting for a few weeks!

    standing calf
    155x10,170x8,255x8,300x8,345x7,7

    seated calf
    5plates x 7,7

    leg press
    490x10,580x6,670x6,760x6,850x8,900x8

    squat
    225x6,315x6,385x7,395x4

    dumbbell lunge
    45x6,75x6,85x6,6

    standing leg curl
    50x8,8

    Not used to training early, but still not bad.
    Wicked leg workout and some nice big numbers! Real Strong!
    Keep up the great work my friend.

  5. #545
    OLYMPIAN ayezer's Avatar
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    Agree with Mike, good leg workout good wts on Squats and leg press!!!

  6. #546
    RX MEMBER mrky03's Avatar
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    Thanks guys, I'm trying to get as strong as I can this fall and winter. Eating a little more now, up to about 210. Trying not to get fat! lol

  7. #547
    RX MEMBER mrky03's Avatar
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    Bi's, tri's and forearms

    barbell curl
    65x10,95x6,115x6,140x6,6

    alternated with pushdowns, not a superset. I rested long enough to get my breath back.

    pushdowns
    70x10,85x10,100x6,115x6,135x6,6

    alt. dumbbell curls
    65x6,6

    alternated with lying extensions
    130x8,6

    I do these with my head off the end of the bench and let the bar go back behind my head for a full stretch.

    hammer curl
    55x7

    wrist curl
    135x6,6

    reverse wrist curl
    95x8

  8. #548

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    Numbers moving in a positive directiom, hard consistant training!

  9. #549
    RX MEMBER mrky03's Avatar
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    Wed. delt workout

    seated military press
    95x8,135x6,155x6,185x1,205x6,5

    seated dumbbell press
    95x6,5

    lateral raise
    50x8,7

    seated bent over lateral
    60x8

    upright row
    45x6,95x6,155x6,5

  10. #550
    RX MEMBER mrky03's Avatar
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    deadlifts
    185x10,225x10,315x6,365x5,405x2,455x6,5

    pulldowns
    220x7,6

    seated cable row
    220x7,6

    hypers
    2 sets of 8 holding 10 lb plates at arms length.
    Had to improvise on these, they moved the hyper extension upstairs where we don't have any weights, sux!

    good mornings
    135x10

  11. #551
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    deadlifts
    185x10,225x10,315x6,365x5,405x2,455x6,5

    pulldowns
    220x7,6

    seated cable row
    220x7,6

    hypers
    2 sets of 8 holding 10 lb plates at arms length.
    Had to improvise on these, they moved the hyper extension upstairs where we don't have any weights, sux!

    good mornings
    135x10
    Nice back session Hypers (that's nuts w the 10 lb plates) I do these w no weight and very high reps and they just about rip out my lower abs or are you talking about what I would call a reverse hyper (facing down)?

  12. #552
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Nice back session Hypers (that's nuts w the 10 lb plates) I do these w no weight and very high reps and they just about rip out my lower abs or are you talking about what I would call a reverse hyper (facing down)?
    Yes just regular hyper extensions for the lower back. My gym has an upstairs area where they have all the ab equipment and the hyper extension equipment. Sux because there is never enough plates up there to use much load on anything.

  13. #553
    RX MEMBER mrky03's Avatar
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    Monday's leg workout.....

    Leg press (sled)

    progressive warmups then, 930x10,1010x8

    squats
    225x6,316x6,365x2, 405x6,5

    dumbbell lunge
    70x6,90x5,4 (did these up on a step)

    leg curl
    105x10,8

    standing calf
    300x10,325x8,7

    seated
    5 plates x 8,7

  14. #554
    RX MEMBER mrky03's Avatar
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    barbell curl
    warmup then, 145x6,6

    pressdowns
    135x8,135x6

    alt dumbbell curl
    65x8,6

    lying extension
    130x8,135x6

    hammer curl
    55x8

    wrist curl
    115x8,8

    reverse wrist curl
    90x8

  15. #555

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    Good training.. nice deads!

  16. #556
    RX MEMBER mrky03's Avatar
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    I am a max ot warrior! lol!! Seriously I am having some very productive workouts lately.

    seated military press
    95x8,135x8,155x6,175x2,205x6,5

    Really intense on these today really had to dig deep to get that last rep on the two heavy working sets.

    seated dumbbell press
    95x6,4

    lateral raise
    50x9,8

    seated bent over lateral
    60x8

    upright row
    160x6,5

  17. #557
    FREAK freebirdmac's Avatar
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    Big numbers you're posting! Extra food is agreeing with you.

  18. #558
    RX MEMBER mrky03's Avatar
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    Not such a warrior today! lol Got to the gym later than normal due to a dental appointment. Kind of one of those low energy days, but I slogged out a decent workout. No records fell! lol

    deadlifts
    135x10,225x6,315x6,365x2,405x2,455x6,5

    pulldowns
    225x8,6

    seated cable row
    225x8,7

    hyper extensions
    30lbs held at arms length x 12,10

    good mornings
    145x8

  19. #559
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by freebirdmac View Post
    Big numbers you're posting! Extra food is agreeing with you.
    Thanks! I do what I can! lol

  20. #560
    RX MEMBER mrky03's Avatar
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    leg press
    400x10,490x10,670x6,760x4,900x8,940x6

    Used the Nautilus leverage leg press today. I get a better range of motion on this one, not crazy about either one of our leg press machines though.

    squat
    225x6,315x6,365x2,410x6,4,4

    My belt was cutting off my air, getting too dam fat! lol

    lunge
    135x7,155x9 (up on box)

    leg curl
    120x6,6

    standing calf raise
    155x10,195x10,345x8,8

    seated calf
    5 plates x 9,7

  21. #561

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    Lol. Fat? For most people your fat is their shredded!

  22. #562
    RX MEMBER mrky03's Avatar
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    barbell curl
    95x10,115x6,135x2,150x6,5

    alt dumbbell curl
    65x7,6

    hammer curl
    60x6

    push downs
    70x10,85x6,100x4,115x2,140x7,6

    lying extensions
    110x2,140x7,6 pr!

    wrist curls
    125x8,8

    reverse wrist curl
    95x8

  23. #563
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    barbell curl
    95x10,115x6,135x2,150x6,5

    alt dumbbell curl
    65x7,6

    hammer curl
    60x6

    push downs
    70x10,85x6,100x4,115x2,140x7,6

    lying extensions
    110x2,140x7,6 pr!

    wrist curls
    125x8,8

    reverse wrist curl
    95x8
    Awesome arm day...heavy an intense! Ever try reverse ez curl bar curls? All the forearm and outer bicep head you could want

  24. #564
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Awesome arm day...heavy an intense! Ever try reverse ez curl bar curls? All the forearm and outer bicep head you could want
    Have to give those a try, this cycle comes to an end next week.

  25. #565
    RX MEMBER mrky03's Avatar
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    seated military press
    95x10,135x6,155x6,185x2,205x6,5

    seated dumbbell press
    95x6,4

    lateral raise
    50x8,55x6

    seated bent over lateral
    60x8

    upright rows
    165x6,6

  26. #566
    RX MEMBER masterschamp's Avatar
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    Training is looking great, Joel....OFFSEASON = BIG!!!!!


    Keith

  27. #567
    RX MEMBER mrky03's Avatar
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    Ever have one of those days when you get to the gym and feel less than 100%? lol I was having one today. Got pissed at myself and put more weight on the bar!

    deadlifts
    135x10,225x6,315x5,365x2,405x2,465x6,6

    Best deadlift workout in a while!

    pulldowns
    160x6,225x7,6

    seated cable rows
    160x8,240x8,260x6

    hyper extensions
    65x8,8

    Did these with a barbell across my shoulders more like across the back of my neck. Very effective.

    Good mornings
    135x10

    I'm getting comfortable with good mornings now, will go up in weight.

  28. #568
    RX MEMBER mrky03's Avatar
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    bench press
    135x10,185x6,225x6,245x2,265x1,285x5,5,5

    incline dumbbell press
    130's x 6,4

    dips
    bdwt+90x5,5

    Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.

    hanging leg raises
    bdwt. x 10,10

    cable crunches
    120x10,9

  29. #569
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    bench press
    135x10,185x6,225x6,245x2,265x1,285x5,5,5

    incline dumbbell press
    130's x 6,4

    dips
    bdwt+90x5,5

    Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.

    hanging leg raises
    bdwt. x 10,10

    cable crunches
    120x10,9
    awesome job on press work....inclines w 130's is bad ass territory

  30. #570
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    awesome job on press work....inclines w 130's is bad ass territory
    Thanks Mike, its weird I can incline about as much as I can flat bench. I think its because I spent so many years doing inclines exclusively.

  31. #571
    RX MEMBER mrky03's Avatar
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    leg press
    400x10,580x8,670x6,760x4,850x1,940x8,6

    squats
    225x6,315x6,365x8,375x6,385x6

    leg curls
    75x10,105x8,7

    standing calf raise
    195x10,225x10,300x10,345x8,7

    seated calf
    4plates x 10,8

    Low energy today, banged this one out. Not one of my best efforts.

  32. #572
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    leg press
    400x10,580x8,670x6,760x4,850x1,940x8,6

    squats
    225x6,315x6,365x8,375x6,385x6

    leg curls
    75x10,105x8,7

    standing calf raise
    195x10,225x10,300x10,345x8,7

    seated calf
    4plates x 10,8

    Low energy today, banged this one out. Not one of my best efforts.
    Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it!

  33. #573
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it!
    Thanks Mike, I was feeling weak today!

  34. #574
    RX MEMBER mrky03's Avatar
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    Seated military press
    95x8,135x8,155x5,185x8,8

    seated dumbbell press
    85x8,7

    lateral raise
    45x10,9

    seated bent over lateral
    55x10

    upright row
    145x8,8

    pressdowns
    70x10,85x10,100x6,120x10,8

    lying extentions
    110x10,8

    Condensed my workout into four days this week. We're leaving for Myrtle Beach early Friday morning.

  35. #575

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    Quote Originally Posted by mrky03 View Post
    bench press
    135x10,185x6,225x6,245x2,265x1,285x5,5,5

    incline dumbbell press
    130's x 6,4

    dips
    bdwt+90x5,5

    Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.

    hanging leg raises
    bdwt. x 10,10

    cable crunches
    120x10,9
    THIS was nice! This is the way to get it done.

  36. #576
    RX MEMBER mrky03's Avatar
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    Deadlifts are AWESOME!

    deadlifts
    135x19,225x6,315x6,365x2,405x2,455x1,475x6,5

    parallel grip pullups to chest
    bdwt x 10,8

    bent over rows
    185x8,205x8,225x6

    hyper extentions
    45lb plate x 10,10

    hanging leg raises
    bdwt x 12,10

    cable crunches
    115x12,10

    Sprinting to the finish line! Tomorrow is the last day of training for ten days. I really need a break.

  37. #577
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Deadlifts are AWESOME!

    deadlifts
    135x19,225x6,315x6,365x2,405x2,455x1,475x6,5

    parallel grip pullups to chest
    bdwt x 10,8

    bent over rows
    185x8,205x8,225x6

    hyper extentions
    45lb plate x 10,10

    hanging leg raises
    bdwt x 12,10

    cable crunches
    115x12,10

    Sprinting to the finish line! Tomorrow is the last day of training for ten days. I really need a break.
    Nothing better for the mind and body than picking up heavy chit and puttin it back down..great training and rest up

  38. #578
    RX MEMBER mrky03's Avatar
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    Got that right Mike! Finished up this training cycle today.

    bench press
    135x10,185x6,225x6,255x1,275x7,6,6

    incline dumbell
    120x6,5

    dips
    70x7,7

    barbell curls
    95x6,115x6,135x8,7

    alt dumbbell curls
    65x8,6

    hammer curls
    55x8

    wrist curls
    125x8,8

    reverse wrist curl
    95x10

    We finally got a decent leg press machine at our gym! Great gym, leg press machines just sucked! Can't wait to try it out when I get back!

  39. #579
    RX MEMBER mrky03's Avatar
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    Default Kentucky Fried Muscle!

    Tomorrow is the last day of my vacation, heading home early Saturday morning. A week flys by doesn't it? The weather has been great, upper 70's and sunny. Perfect for just soaking it up out on the beach. Man I have blown my diet this week! lol

  40. #580
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by mrky03 View Post
    Tomorrow is the last day of my vacation, heading home early Saturday morning. A week flys by doesn't it? The weather has been great, upper 70's and sunny. Perfect for just soaking it up out on the beach. Man I have blown my diet this week! lol
    Joel....what the hell is the point of a vacation unless if youdon't COMPLETELY blow the diet!!!!! My favorite part!!!!! Sounds like you had a great time. That's what it's all about my brother!

    Keith

  41. #581
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel....what the hell is the point of a vacation unless if youdon't COMPLETELY blow the diet!!!!! My favorite part!!!!! Sounds like you had a great time. That's what it's all about my brother!

    Keith
    LOL, I did a good job of that!

  42. #582
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    LOL, I did a good job of that!
    Time to start the next chapter!

  43. #583
    RX MEMBER KevinCouch's Avatar
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    Joel, Isn't it funny that you look so forward to your break from training on vacation and when you're on vacation you can't wait to get back to training? We've been hooked on this for a long, long time. I guess there are worse things to be addicted to.

  44. #584
    RX MEMBER mrky03's Avatar
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    Lol! Yes we are a bunch of iron junkies aren't we!

    Haven't posted my training this week, my father is in the hospital. We took him Sunday morning, very ill. He has a pocket of infection in his liver the size of a baseball! They transfered him to another hospital this evening and are going to perform a precedure to drain it tomorrow. He's getting on in years (77) so this has really taken its toll on him.

  45. #585
    RX MEMBER mrky03's Avatar
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    Last week was the first week of my new training cycle. Went light on everything getting reaclimated to training.

    squats
    135x10,225x10,275x6,335x5,389x2,405x6,5,5

    leg press
    760x6,940x12,1030x12

    We just got a Nebula leg press machine, it feels awesome! I will be going up in weight next week for sure.

    sldl
    325x8,6

    leg curl
    105x8,6

    standing calf
    300x10,8,6

    calf press on sled
    450x10,10

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