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  1. #676
    RX MEMBER mrky03's Avatar
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    Thanks Keith, these old school DY workouts are right up my alley.

  2. #677
    Forum Leader Hammerfit's Avatar
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    Outstanding training!

  3. #678
    FREAK Baldiewonkanobi's Avatar
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    Someone sit on your feet for those pullovers? YIPES


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

  4. #679
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Baldiewonkanobi View Post
    Someone sit on your feet for those pullovers? YIPES


    Baldie
    Probably have to next time I add weight! Lol

  5. #680
    RX MEMBER mrky03's Avatar
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    Good workout again today.

    decline press
    135x10,225x10,290x4+2fr

    HS incline press
    3 plates per side x 8 + 2 fr

    incline flys
    50x10,80x8+2fr

    cable cross
    47x12

    incline dumbbell curl
    30x10,55x8+1rp

    ez curl bar standing curl
    110x8+3

    hammer curls
    50x8

    Pumped!

  6. #681
    RX MEMBER mrky03's Avatar
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    I'm going to start posting my diet again. Keeps me honest!

    5:30am
    1 cup egg whites/2 whole eggs
    1/2 cup oats

    8:30am
    1cup egg whites/2 whole eggs
    1/2 cup oats

    11:30am
    8oz chicken breast
    12 oz green beans

    1:30pm
    2 scoops whey
    apple

    2:30pm
    2 scoops Scivation Novem

    3:00pm
    workout

    3:40pm
    2 scoops whey
    bannana

    6:00pm
    8 oz chicken breast
    large salad/2 tbsp Newman's vinegar and oil dressing

    8:00pm
    1 scoop whey
    20g naturally more peanut butter.

    Supps
    multi vitamin
    b complex with C
    3-6-9 omega caps (9 per day)
    glucosamine/msm (2 per day)

  7. #682
    RX MEMBER masterschamp's Avatar
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    Joel,
    Is that yor regular off season diet? Looks close to a contest diet.

    Keith
    Last edited by masterschamp; 01-13-2012 at 08:14 AM.

  8. #683
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel,
    Is that yor regular off season diet? Looks close to a contest diet.

    Keith
    Keith, it is pretty tight. I'm going to lean out, might compete in April. We'll see how it goes. Either way I will be in shape by then.

  9. #684
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    I'm going to start posting my diet again. Keeps me honest!

    5:30am
    1 cup egg whites/2 whole eggs
    1/2 cup oats

    8:30am
    1cup egg whites/2 whole eggs
    1/2 cup oats

    11:30am
    8oz chicken breast
    12 oz green beans

    1:30pm
    2 scoops whey
    apple

    2:30pm
    2 scoops Scivation Novem

    3:00pm
    workout

    3:40pm
    2 scoops whey
    bannana

    6:00pm
    8 oz chicken breast
    large salad/2 tbsp Newman's vinegar and oil dressing

    8:00pm
    1 scoop whey
    20g naturally more peanut butter.

    Supps
    multi vitamin
    b complex with C
    3-6-9 omega caps (9 per day)
    glucosamine/msm (2 per day)

    Looks like somebody's getting ready to make some serious noise! Hell Yeah!

  10. #685

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    I need to get on a plan close to this, looks Perfect!!

  11. #686
    RX MEMBER mrky03's Avatar
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    5:00am
    1 scoop Novem
    1 scoop xtend

    5:30am
    hiit cardio min recumbent bike

    6:00am
    1 cup egg whites/2 whole eggs
    1/2 cup oats

    8:30am
    8oz chicken/8oz broccoli

    11:30am
    8oz chicken/salad/2 tbsp newman's vinegar & oil dressing

    1:30pm
    2 scoops whey/apple

    2:30pm
    2 scoops Novem

    3:00pm

    Leg ex
    150x12
    190x10
    300x12+2fr

    Leg press
    670x12
    850x10
    1230x12 (bout blew a gasket! Lol)

    Hacks
    2 plates x10
    3 plates x8
    4 1/2 plates x 8+1fr

    Seated leg curl
    130x10
    215x8+3fr

    Standing leg curl
    40x9+3fr

    Calf press
    670x18rp

    Seated calf
    4 plates x10+3fr

    3:45pm
    2 scoops whey/creative/banana

    6:00pm
    grilled chicken breast/sweet potato fri's/salad
    Slice of my daughter's birthday cake!

    9:00pm
    2 scoops whey/20g peanut butter

  12. #687
    RX MEMBER mrky03's Avatar
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    Smithe press
    1 plate x 12
    1 1/2 plates x 10
    2 plates + 5 x 6+1fr

    Laterals
    30x10
    45x9+partials

    Cable lateral
    25x8+3fr

    HS shrug
    3 plates x10
    4 plates x10
    5 plates + 35x10+burns

    Upright row
    145x8

    Press downs
    70x12
    85x12
    120x8+2fr

    Sculls
    110x8+2fr

    Dumbbell extension
    85x8+2fr

    Cable crunch
    115x19,14

    Leg raise
    35x15,13

    Bdwt up despite diet and cardio. Good thing? We'll wait and see!



  13. #688
    RX MEMBER masterschamp's Avatar
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    Joel,
    Sometimes when I start my diet, I too, will experience a jump in weight ( 2-3 lbs) during the first few days. After that, things start moving along, in terms of dropping BF and excess water. I think ( just a guess) it is an initial reaction to the increased cardio...body says "wait a minute, even though you have dropped carbs, I,m holding on to my water that's in those legs!!" .... maybe kind of similar to legs holding a little water after a heavy weight session. This happens even while my bathroom time is increased due to letting go of water systemically because of the reduced carbs... Usually lasts about 3 days for me.

    Keith
    Last edited by masterschamp; 01-17-2012 at 08:41 AM.

  14. #689
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel,
    Sometimes when I start my diet, I too, will experience a jump in weight ( 2-3 lbs) during the first few days. After that, things start moving along, in terms of dropping BF and excess water. I think ( just a guess) it is an initial reaction to the increased cardio...body says "wait a minute, even though you have dropped carbs, I,m holding on to my water that's in those legs!!" .... maybe kind of similar to legs holding a little water after a heavy weight session. This happens even while my bathroom time is increased due to letting go of water systemically because of the reduced carbs... Usually lasts about 3 days for me.

    Keith

    Same here...it's the body trying to protect itself from your newest onslaught of torture

  15. #690
    RX MEMBER mrky03's Avatar
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    Sounds exactly like what I'm experiencing. Going to the bathroom constantly! Things seem to be leveling off though. My morning weight was 211 and my evening weight was 217 yesterday.

  16. #691
    RX MEMBER mrky03's Avatar
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    5:00am
    1 scoop Novem
    1 scoop Xtend

    5:30am
    20 min intervals on recumbent bike

    6:00am
    2 whole eggs/1 cup egg whites
    1/2 cup oats
    2 tbsp splenda/cinnimon
    Put it all in the blender and drink!

    8:30am
    6 oz chicken/12 oz green beans

    11:30am
    6 oz chicken/12 oz green beans

    1:30pm
    2 scoops whey
    apple

    2:30pm
    2 scoops Novem

    3:00pm
    Workout
    dumbbell pullover
    60x15
    80x12
    120x10+2 fr

    HS high row
    2 pl x 10
    3 pl x 8
    4 pl x 7+3fr

    Bent over row
    185x6
    225x6
    275x7

    HS low row
    3 pl x 6
    4 pl x 5+3fr

    Bent over lateral
    40x10
    55x10

    Hyper ex
    Best x 12
    45 lb barbell x 14

    Rack deads
    225x6
    315x6
    375x10

    4:00pm
    2 scoops whey/banana

    6:00pm
    6 oz chicken/1 cup black beans/salsa

    8:00pm
    2 scoops whey/20g peanut butter

  17. #692
    RX MEMBER mrky03's Avatar
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    Decline benchpress
    135x10
    225x8
    275x6+2fr

    HS incline
    2 pl x 10
    3 pl + 10 x 6+2fr

    Incline flys
    55x10
    80x9+2fr

    Cable cross
    50x10

    Incline db curl
    30x10
    55x7+1 rp

    Standing ex curl bar
    110x8+2fr

    Hammer curls
    50x10

    Looking a bit harder after just one week of serious dieting
    Had to have my Lab put to sleep today. He was almost 16. Buried him when I got home from the gym. 2 hrs of digging in red clay, man I am shot down!

    Sorry bout your Lab. I had a Golden that I had for about 10 years and it hurt me so bad I started digging her grave in the background when my daughter came home and found me still digging a grave that was over my head! I know how that feels. We have a small terrier now that my biggest fear is she too will pass before us.
    Last edited by Hammerfit; 01-21-2012 at 06:10 PM.

  18. #693
    RX MEMBER mrky03's Avatar
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    Pounded legs today! I have been a big believer in squats my whole life but I'm not missing them a bit right now.

    Leg ex
    150x10
    225x8
    310x12+2 fr

    Leg press
    860x10
    950x10
    1260x12!

    Hacks
    2pl x 10
    3pl x 8
    4pl +30 x 7+2fr

    Seated leg curl
    150x12
    210x8+2fr

    Standing leg curl
    40x11+3fr

    Calf press
    670x20rp

    Seated calf
    4plx8+2fr

  19. #694
    Administrator Mac's Avatar
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    Nice training Joel. sorry about your dog, that's got to be tough.

  20. #695
    RX MEMBER mrky03's Avatar
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    Thanks, he was a good dog,always glad to see me! Never complained, wish more people were like that!

  21. #696

    Default

    I think you guys are spot on. Had that happen before too. Loving the workouts Joel!!

  22. #697
    RX MEMBER mrky03's Avatar
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    Seated smiths press
    1 pl x 10
    1 1/2 pl x 10
    2 pl x 7+1fr

    Laterals
    30x12
    40x11

    Cable lateral
    20x10+2fr

    HS shrug
    3pl x 10
    4pl x10
    5pl+35x10+burns

    Upright row
    135x12

    Pressdowns
    70x15
    85x12
    120x9+2f
    Sculls
    110x8+2fr

    Dumbbell ex
    80x8+2fr

    Cable crunch
    115x29rp

    Leg raise
    30x13

  23. #698
    RX MEMBER mrky03's Avatar
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    Dumbbell pullover
    65x15
    85x12
    120x11

    HS high row
    2plx10
    3plx10
    4plx7+1fr

    Bent over rows
    185x10
    225x8
    275x8

    HS low row (one arm)
    4plx9+1fr

    Bent over lateral
    40x12
    60x9

    Dead lifts
    225x10
    315x8
    405x6

    Whupped! Lol Amazing how heavy deads felt today, been a few months since I've done them. Also tough doing them at the end but very effective!

  24. #699
    RX MEMBER mrky03's Avatar
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    Killed legs....
    Extensions
    150x10
    250x10
    330x14+2 forced

    Press
    850x12
    1030x10
    1350x15

    Hacks
    180x10
    270x10
    360x10

    Curl
    75x10
    105x8+3forced

    Sldl
    225x10
    275x12

    Standing calf
    Stack x 17 rp

    Seated
    4 plates x 10+3 forced

    Justin about puked! My job is done!


  25. #700
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Dumbbell pullover
    65x15
    85x12
    120x11

    HS high row
    2plx10
    3plx10
    4plx7+1fr

    Bent over rows
    185x10
    225x8
    275x8

    HS low row (one arm)
    4plx9+1fr

    Bent over lateral
    40x12
    60x9

    Dead lifts
    225x10
    315x8
    405x6

    Whupped! Lol Amazing how heavy deads felt today, been a few months since I've done them. Also tough doing them at the end but very effective!

    Can I get a HELL YEAH! Only real men deadlift at the end of back day! Freakin Awesome job bro!

  26. #701
    RX MEMBER showstopper88's Avatar
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    Dead lifting is great after a back workout because you can test your form and brute strength after a grueling back session. I did 135x15 185x12 225x12 285x10 and finished off with 315x4 at 23 and having lower back problems all through sports in hs it was a major accomplishment even being 200lbs. 315 after 6 years, hopping to hit 500 at the end of the year

  27. #702
    RX MEMBER mrky03's Avatar
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    Intensity is through the roof!

    Seated Smith press
    1 plate x12
    1 1/2 plate x12
    2 plates x 6+2fr+1ne

    Lateral raise
    30x12
    45x10+partials

    Cable lateral
    20x8+2fr+1neg

    HS shrug
    3 plates x 10
    4 plates x 10
    5 plates+35x10+ burns

    Pressdowns
    70x15
    85x12
    115x8+2fr+1neg

    Lying ex
    90x10+2fr+1neg

    Seated dumbbell
    65x10+2fr

    Cable crunch
    115x25rp

    Weighted leg raise
    30x14

    No pr's today but I did my reps slower emphasizing the negative . Delts are tired and sore today.

  28. #703
    RX MEMBER mrky03's Avatar
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    Dumbbell cross bench pullover
    65x15
    90x12
    130x8+2fr

    HS high row
    2 plates x 12
    3 plates x 10
    4 plates x 6+3fr

    Barbell row
    185x10
    275x8

    Wide grip cable row
    160x10
    200x10+2fr

    Bent over lateral
    40x12
    60x12

    Dead lift
    225x10
    315x6
    405x8

    Hyper ex
    45x15

    I can feel my back growing! Lol

  29. #704
    RX MEMBER mrky03's Avatar
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    Decline press
    135x10
    225x10
    275x6+1fr

    HS incline
    2 plates x 10
    3 plates + 10 x 7+2fr

    Low incline fly
    55x10
    80x8+2fr

    Cable cross over
    50x10+3fr

    Incline dumbbell curl
    30x10
    50x10+1fr

    Ez curl bar
    110x9+1fr

    HS curl
    90x6+2fr

    Hammer curl
    45x8+2rp

  30. #705
    RX MEMBER showstopper88's Avatar
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    Your diet is on point. You definitely will be ready to compete in April


    Sent from my iPhone using Tapatalk

  31. #706
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by showstopper88 View Post
    Your diet is on point. You definitely will be ready to compete in April


    Sent from my iPhone using Tapatalk
    Thanks, looks like I won't be competing until August as of right now. I'm eating clean and lost 6-7 lbs of fat. I want to be lean when I start my prep .

  32. #707
    RX MEMBER showstopper88's Avatar
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    True, that way your prep will be a breeze


    Sent from my iPhone using Tapatalk

  33. #708
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Thanks, looks like I won't be competing until August as of right now. I'm eating clean and lost 6-7 lbs of fat. I want to be lean when I start my prep .
    what r ur comp plans? post in sticky

  34. #709
    RX MEMBER mrky03's Avatar
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    On a roll.....

    Extensions
    180x12
    255x10
    330x14+2forced

    Press
    760x12
    850x12
    1370x11+1forced

    Hacks
    180x10
    270x10
    380x9+2forced

    Curl
    105x9+3forced+static holds

    Sldl
    135x10
    225x10
    315x9

    Calf press
    580x10 DC style

    Going to experiment with doing DC style calves with 3 rotated calf exercises twice a week.

  35. #710
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    On a roll.....

    Extensions
    180x12
    255x10
    330x14+2forced

    Press
    760x12
    850x12
    1370x11+1forced

    Hacks
    180x10
    270x10
    380x9+2forced

    Curl
    105x9+3forced+static holds

    Sldl
    135x10
    225x10
    315x9

    Calf press
    580x10 DC style

    Going to experiment with doing DC style calves with 3 rotated calf exercises twice a week.

    smack daddy killroy jesumycrackers holy chit kinda leg day! oh hell yeah!

  36. #711

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    Awesome job, Joel!!

  37. #712
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    smack daddy killroy jesumycrackers holy chit kinda leg day! oh hell yeah!
    Haha! I guess that pretty much sums it up!

  38. #713
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    Awesome job, Joel!!
    Thanks James, I am having productive workouts.

  39. #714
    RX MEMBER mrky03's Avatar
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    Seated Smithe
    1. Plate x 12
    1 1/2 plates x 10
    2 plates x 6+1 fr

    Laterals
    30x12
    50x10+partials

    Cable lateral
    20x8+3forced

    HS shrug
    3 plates x 12
    4 plates x 10
    5 1/2 plates x 10 + xreps

    Press downs
    70x12
    85x10
    115x12+2 forced

    Lying ex
    90x12+2 forced

    Seated dumbbell
    70x12+2forced

    Cable crunch
    115x30rp

    Leg raises
    30x15

    Seated calf
    4 plates x 8 dc style

  40. #715

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    I like the seated Smith press! Stable, braced and you can push heavy weights with pretty good isolation and concentration.

  41. #716
    RX MEMBER mrky03's Avatar
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    Dumbbell pullovers
    70x20
    90x15
    130x10+1 forced

    HS high row
    2 plates x 12
    3 plates x 10
    4 plates x 7+3 forced

    Bent over rows
    185x10
    225x10
    275x8

    Wide grip cable row
    160x10
    220x10+2forced

    Bent over laterals
    40x12
    65x11

    Dead lifts
    225x10
    315x10
    405x8

    Hyper ex
    45lb plate x 20

    Going to bust it out the rest of this week then do 2 weeks of easier training. Just go for a good pump and get out.

  42. #717
    RX MEMBER masterschamp's Avatar
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    Great training, Joel.........godd idea on scaling back ...I have to force myself to do that every 8 weeks or so.

    Keith

  43. #718
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Great training, Joel.........godd idea on scaling back ...I have to force myself to do that every 8 weeks or so. Keith

    I know what you mean Keith, you don't want to back off but you have to eventually. The intensity takes its toll on your nervous system.
    Last edited by mrky03; 02-23-2012 at 06:45 PM.

  44. #719
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Decline bench press
    135x12
    225x10
    275x6+1 forced

    HS incline
    180x10
    300x7+2forced reps and static holds

    Low incline fly
    55x10
    85x8+2forced

    Cable cross over
    50x10+3 forced and static holds

    Incline curl
    30x10
    55x8+2forced

    Ez curl bar
    110x8+2 forced

    HS curl
    90x7+3forced

    Hammer curl
    50x10+partials to failure

  45. #720
    RX MEMBER mrky03's Avatar
    Join Date
    Jan 2010
    Location
    Elizabethtown Ky.
    Posts
    1,982
    Rep Power
    46240

    Default

    Leg extension ( used the Life Fitness machine today)
    130x10
    170x10
    270x10+2forced

    Leg press
    760x10
    850x10
    1210x12

    Hacks
    180x10
    270x10
    410x6+2forced

    Lying leg curl
    90x8
    105x10+2forced

    Sldl
    225x10
    315x9

    Calf press (DC style)
    580x10 (ouch!)


    The Life Fitness leg extension is way harder than the Flex machine. This is good and I got a better workout.

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