Pump up the VOLUME!

**mrky03** · 09-05-2011, 04:11 PM

Originally Posted by masterschamp

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.

**mrky03** · 09-05-2011, 04:15 PM

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.

**Hammerfit** · 09-05-2011, 06:23 PM

Originally Posted by mrky03

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!

**mkris7** · 09-06-2011, 01:09 AM

Originally Posted by mrky03

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.

**ayezer** · 09-06-2011, 05:32 PM

Agree with Mike, good leg workout good wts on Squats and leg press!!!

**mrky03** · 09-06-2011, 07:08 PM

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

**mrky03** · 09-06-2011, 07:13 PM

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

**HeavyDutyGuy** · 09-06-2011, 08:26 PM

Numbers moving in a positive directiom, hard consistant training!

**mrky03** · 09-08-2011, 06:59 PM

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

**mrky03** · 09-08-2011, 07:03 PM

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

**Hammerfit** · 09-08-2011, 07:53 PM

Originally Posted by mrky03

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)?

**mrky03** · 09-13-2011, 05:50 PM

Originally Posted by Hammerfit

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.

**mrky03** · 09-13-2011, 05:56 PM

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

**mrky03** · 09-13-2011, 05:59 PM

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

**HeavyDutyGuy** · 09-13-2011, 07:47 PM

Good training.. nice deads!

**mrky03** · 09-14-2011, 06:04 PM

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

**freebirdmac** · 09-14-2011, 07:34 PM

Big numbers you're posting! Extra food is agreeing with you.

**mrky03** · 09-15-2011, 07:05 PM

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

**mrky03** · 09-15-2011, 07:06 PM

Originally Posted by freebirdmac

Big numbers you're posting! Extra food is agreeing with you.

Thanks! I do what I can! lol

**mrky03** · 09-19-2011, 07:01 PM

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

**HeavyDutyGuy** · 09-19-2011, 10:53 PM

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

**mrky03** · 09-20-2011, 05:58 PM

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

**Hammerfit** · 09-21-2011, 09:00 AM

Originally Posted by mrky03

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

**mrky03** · 09-21-2011, 08:35 PM

Originally Posted by Hammerfit

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.

**mrky03** · 09-21-2011, 08:37 PM

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

**masterschamp** · 09-22-2011, 08:34 AM

Training is looking great, Joel....OFFSEASON = BIG!!!!!

Keith

**mrky03** · 09-22-2011, 08:26 PM

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.

**mrky03** · 09-23-2011, 09:30 PM

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

**Hammerfit** · 09-25-2011, 09:39 AM

Originally Posted by mrky03

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

**mrky03** · 09-25-2011, 12:16 PM

Originally Posted by Hammerfit

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.

**mrky03** · 09-26-2011, 07:37 PM

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.

**Hammerfit** · 09-26-2011, 08:32 PM

Originally Posted by mrky03

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!

**mrky03** · 09-27-2011, 08:18 PM

Originally Posted by Hammerfit

Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it!

Thanks Mike, I was feeling weak today!

**mrky03** · 09-27-2011, 08:24 PM

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.

**HeavyDutyGuy** · 09-27-2011, 10:06 PM

Originally Posted by mrky03

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.

**mrky03** · 09-28-2011, 07:01 PM

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.

**Hammerfit** · 09-29-2011, 09:07 AM

Originally Posted by mrky03

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

**mrky03** · 09-29-2011, 08:13 PM

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!

**mrky03** · 10-06-2011, 07:54 PM

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

**masterschamp** · 10-07-2011, 09:20 AM

Originally Posted by mrky03

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

**mrky03** · 10-10-2011, 08:47 PM

Originally Posted by masterschamp

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!

**Hammerfit** · 10-10-2011, 08:55 PM

Originally Posted by mrky03

LOL, I did a good job of that!

Time to start the next chapter!

**KevinCouch** · 10-10-2011, 09:05 PM

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.

**mrky03** · 10-11-2011, 08:52 PM

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.

**mrky03** · 10-17-2011, 08:55 PM

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