Pump up the VOLUME!

**mrky03** · 11-21-2011, 08:57 PM

`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

**mrky03** · 11-30-2011, 06:34 PM

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

**mrky03** · 11-30-2011, 06:37 PM

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

**mrky03** · 11-30-2011, 06:40 PM

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

**Hammerfit** · 12-01-2011, 08:24 AM

Great strong numbers bro on your training. Train Heavy and Intense or go home hell yeah! Great Job!

**mrky03** · 12-01-2011, 08:30 PM

Thanks Mike, I am having a productive off season. I'm cleaning up my diet early this year. Weighing about 215 right now.

**mrky03** · 12-01-2011, 08:33 PM

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

**HOOPIE** · 12-16-2011, 01:12 AM

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.

**mrky03** · 12-18-2011, 10:11 AM

Originally Posted by HOOPIE

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!!

**mrky03** · 12-23-2011, 12:25 PM

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.

**mrky03** · 12-23-2011, 12:32 PM

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!

**Rick Prince** · 12-23-2011, 06:09 PM

Originally Posted by mrky03

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

**HeavyDutyGuy** · 12-24-2011, 12:10 AM

Good stuff Joel!

**mrky03** · 12-24-2011, 08:36 AM

Originally Posted by Rick Prince

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.

**mrky03** · 12-26-2011, 11:58 AM

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

**mrky03** · 12-27-2011, 12:06 PM

dumbbell pullover
50x20,70x12,100x12

rev. grip pulldown
140x12,160x10,200x8+2fr

rev. grip barbell row
135x10,225x10

HS low row
90x10,135x7+2fr

bent over lateral
50x8+burns

hyper ex.
bdwt.x12,25x10,45x11

deadlifts (no touch, just below knee)
225x10,315x10

This workout was tough! Stretching and squeezing on every rep to failure plus forced reps. The power racks were tied up so we did deadlifts Dorian style from the floor and then to just below the knee. These were hard especially after hyper's.

**HeavyDutyGuy** · 12-27-2011, 04:52 PM

Nice one. Think big!

**mrky03** · 12-30-2011, 01:06 PM

Decline bench press
135x12,185x10,225x10,275x6+1fr
HS incline press
180x10,240x8+2fr
Low incline fly
50x10,70x10+2fr
Cable crossover
40x12+2fr

Incline curl
30x10,50x10+1rp
Ez curl bar (standing)
110x10+1
Hammer curls
50x8+2rp

**mrky03** · 12-30-2011, 01:24 PM

Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!

leg extension
140x12,195x12,285x12+1fr

leg press (we used the Nautilus press because this goober jumped in on the Nubula that we had already loaded!)

7 plates (per side) x 10
9 plates x 10
10 plates x 5

hacks
2 plates (per side) x 12
3 plates x 12
4 plates + 10 x 10
4 plates + 25 x 6

seated leg curl
150x12,210x9+2fr

standing leg curl
40x10+2fr

calf press
5 plates x 15,6 plates x 15+5rp

seated calf
4 plates x 12+2 fr

Intensity wasn't there this morning, still got a decent workout. The goober I had to deal with didn't help but my allergies are kickin in. Oh well, no excuses just gitter done!

**masterschamp** · 12-30-2011, 06:23 PM

HA HA...........Joel, that's why I train legs at 9:00 AM on Saturdays. Most of those characters aren't going anywhere near the leg equipment after their Friday if they show up at all.

Keith

**Hammerfit** · 12-30-2011, 06:39 PM

Originally Posted by mrky03

Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!

leg extension
140x12,195x12,285x12+1fr

leg press (we used the Nautilus press because this goober jumped in on the Nubula that we had already loaded!)

7 plates (per side) x 10
9 plates x 10
10 plates x 5

hacks
2 plates (per side) x 12
3 plates x 12
4 plates + 10 x 10
4 plates + 25 x 6

seated leg curl
150x12,210x9+2fr

standing leg curl
40x10+2fr

calf press
5 plates x 15,6 plates x 15+5rp

seated calf
4 plates x 12+2 fr

Intensity wasn't there this morning, still got a decent workout. The goober I had to deal with didn't help but my allergies are kickin in. Oh well, no excuses just gitter done!

Legs today, why is it everytime I get ready to do legs somebody get ahead of me on every machine? He was just roosting on the equipment sitting there staring into space! Drives me crazy!

This is too funny I went over to the leg press last nite where this guy was just sitting in it with his eyes closed I waited for a few seconds and then I said are you alright? He was a sleep I swear to god! I said well do you mind if we work in and he replied oh yeah anything to slow me down alittle bit!

**Mac** · 12-30-2011, 07:18 PM

Originally Posted by masterschamp

HA HA...........Joel, that's why I train legs at 9:00 AM on Saturdays. Most of those characters aren't going anywhere near the leg equipment after their Friday if they show up at all.

Keith

This is the reason I train at 8:30pm, as everyone is leaving the gym after their bench and arm pumping before going out on the town to tie one on.

Legs is on tap for tonight. Hope to get 10 sets of squats in before keeling over.

**mrky03** · 01-02-2012, 02:17 PM

Ok time to get serious!
Seated smith press
1 plate per side x 10,1 plate + 25 x 10, 2 plates x 7 + 2 fr
Laterals
30x10,40x10,50x8+burns

Cable lateral
25x7+2fr+1neg

HS shrug
3plates x 10,4plates x 10,5plates+25 x 8 + burns

Upright row
135x11

Press downs
85x10,100x10,115x10+2fr

Sculls
120x6+2fr

Seated dumbbell extension
85x8+2fr

Cable crunch
115x15,12

Weighted leg raise
35x15,13

Good one!

**HeavyDutyGuy** · 01-02-2012, 03:19 PM

Sweet! Get er done !!!

**Hammerfit** · 01-03-2012, 09:15 AM

Originally Posted by mrky03

Ok time to get serious!
Seated smith press
1 plate per side x 10,1 plate + 25 x 10, 2 plates x 7 + 2 fr
Laterals
30x10,40x10,50x8+burns

Cable lateral
25x7+2fr+1neg

HS shrug
3plates x 10,4plates x 10,5plates+25 x 8 + burns

Upright row
135x11

Press downs
85x10,100x10,115x10+2fr

Sculls
120x6+2fr

Seated dumbbell extension
85x8+2fr

Cable crunch
115x15,12

Weighted leg raise
35x15,13

Good one!

Great Job!

**masterschamp** · 01-03-2012, 09:18 AM

Ready to rock, Joel!

Keith

**mrky03** · 01-03-2012, 09:22 AM

Thanks guys! I am one of those guys who gets more out of less volume.

**mrky03** · 01-04-2012, 08:58 AM

Well I'm 51 today and loven it! Lol

**Hammerfit** · 01-04-2012, 10:31 AM

Originally Posted by mrky03

Well I'm 51 today and loven it! Lol

HAPPY BIRTHDAY!!!!!!!!!!!!!

**masterschamp** · 01-04-2012, 10:42 AM

Happy Birthday, Joel!!!!!

MANY,MANY MORE, MY FRIEND!

Keith

**HeavyDutyGuy** · 01-04-2012, 11:12 AM

Happy birthday Joel!!!

**mrky03** · 01-04-2012, 11:58 AM

Good back workout yesterday

Dumbbell pullover
60x20,80x15,110x10+2fr

Rev grip pull down
140x12,180x10,210x8+2fr

Bent over row
185x10,225x10,275x6

HS low row (one arm)
90x10,145x8+2fr

Bent over lateral
40x10,50x10

Hyper's
Bdwt x 12,45 x 10

Rack deads
225x8,315x8,405x9

**Mac** · 01-04-2012, 07:15 PM

Originally Posted by mrky03

Well I'm 51 today and loven it! Lol

Happy Birthday.

You're doing $@#$ great for 31 let alone 51.

**HeavyDutyGuy** · 01-06-2012, 12:13 AM

Originally Posted by mrky03

Good back workout yesterday

Dumbbell pullover
60x20,80x15,110x10+2fr

Rev grip pull down
140x12,180x10,210x8+2fr

Bent over row
185x10,225x10,275x6

HS low row (one arm)
90x10,145x8+2fr

Bent over lateral
40x10,50x10

Hyper's
Bdwt x 12,45 x 10

Rack deads
225x8,315x8,405x9

Perfect Dorian workout!

**mrky03** · 01-06-2012, 11:40 AM

Really felt that one James!

**mrky03** · 01-06-2012, 11:49 AM

Repading the decline so we subbed in flat bench today.

Bench press
135x10,225x10,285x5+1fr

HS incline
2 plates x 8,2 plates + 35x8+2fr

Incline fly
50 x10,75x7+2fr

Cable cross over
47x10+2fr

Incline curl
30x10,50x10+1rp

Ez curl bar
110x8+2fr

Hammer curl
50x10

Fried after this one!

**Hammerfit** · 01-06-2012, 02:10 PM

Originally Posted by mrky03

Repading the decline so we subbed in flat bench today.

Bench press
135x10,225x10,285x5+1fr

HS incline
2 plates x 8,2 plates + 35x8+2fr

Incline fly
50 x10,75x7+2fr

Cable cross over
47x10+2fr

Incline curl
30x10,50x10+1rp

Ez curl bar
110x8+2fr

Hammer curl
50x10

Fried after this one!

oh hell yeah, make sure you pound the carbs after those brutal sessions
bowl of white rice after taxing training is like majic

**mrky03** · 01-06-2012, 04:59 PM

Good advice! Mike, we really pounded legs this afternoon. Serious need for some carbs now!

Leg extensions
120x15,210x10,285x13+2fr

Leg press (Nebula)
670x10,850x10,1210x12 (omg!)

Hacks
2plates x6,3plates x 6, 4plates + 25 (per side) x 8 + 2 fr OMG!

Seated leg curl
210x8+2fr

Standing leg curl
40x8+2fr. Hams on fire!

Calf press on Nubula leg press
670 x 21rp

Seated calf
4plates x8+2fr

Finished in 45min intensity through the roof!

**Mac** · 01-06-2012, 05:34 PM

Originally Posted by mrky03

Finished in 45min intensity through the roof!

That's for damned sure. Nice job.

**mrky03** · 01-06-2012, 07:22 PM

Thanks Steve,I'm loving this old school HIT workout!

**ayezer** · 01-07-2012, 11:21 AM

agree with Mike as to carbs after the brutal hi volume workouts esp big bodyparts.

**mrky03** · 01-10-2012, 12:17 PM

Workouts are lasting 45 min on average. Intensity is though the roof!

Seat smith press
1 plate per side x 12
1 plate + 25 x 10
2 plates + 2 1/2 x 7 + 1fr

Laterals
30x10
50x8+burns

Cable lateral
25x7+2fr+neg

HS shrug
3 plates x 10
4 plates x 10
5 plates + 35 x 10+burns

Upright row
145x9

Pressdowns
70x12
85x12
115 x 10+2fr

Scullz
110x7+2fr

Seated dumbbell ex
85x10+2fr

Cable crunch
115x15,12

Leg raise
35x15,13

20 min intervals on recumbent bike before breakfast.

**mrky03** · 01-10-2012, 05:49 PM

I swear my lats are hanging after this one! Lol

Dumbbell pullovers
55x15
75x12
120x10+2fr (OMG!)

HS high row
2plates x12
3 plates x8
3 plates +25 x7+2fr

Bent over rows
185x8
225 x 6
275x7

HS low row (one arm)
3 plates + 25 x7+3 forced reps

Hypers
bdwt x 10
45lb barbell held behind neck x 12

Rack deads
225x8
315x6
405x6
455x10

Good one!