Pump up the VOLUME!

[mrky03]

Thanks Keith, these old school DY workouts are right up my alley.

[Hammerfit]

Outstanding training!

[Baldiewonkanobi]

Someone sit on your feet for those pullovers? YIPES


Baldie

[mrky03]

Someone sit on your feet for those pullovers? YIPES


Baldie

Probably have to next time I add weight! Lol

[mrky03]

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!

[mrky03]

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)

[masterschamp]

Joel,
Is that yor regular off season diet? Looks close to a contest diet.

Keith

[mrky03]

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.

[Hammerfit]

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!

[HeavyDutyGuy]

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

[mrky03]

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

[mrky03]

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!

[masterschamp]

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

[Hammerfit]

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

[mrky03]

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.

[mrky03]

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

[mrky03]

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.

[mrky03]

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

[Mac]

Nice training Joel. sorry about your dog, that's got to be tough.

[mrky03]

Thanks, he was a good dog,always glad to see me! Never complained, wish more people were like that!

[HeavyDutyGuy]

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

[mrky03]

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

[mrky03]

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!

[mrky03]

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!

[Hammerfit]

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!

[showstopper88]

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

[mrky03]

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.

[mrky03]

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

[mrky03]

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

[showstopper88]

Your diet is on point. You definitely will be ready to compete in April


Sent from my iPhone using Tapatalk

[mrky03]

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 .

[showstopper88]

True, that way your prep will be a breeze


Sent from my iPhone using Tapatalk

[Hammerfit]

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

[mrky03]

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.

[Hammerfit]

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!

[HeavyDutyGuy]

Awesome job, Joel!!

[mrky03]

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

Haha! I guess that pretty much sums it up!

[mrky03]

Awesome job, Joel!!

Thanks James, I am having productive workouts.

[mrky03]

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

[HeavyDutyGuy]

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

[mrky03]

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.

[masterschamp]

Great training, Joel.........godd idea on scaling back ...I have to force myself to do that every 8 weeks or so.

Keith

[mrky03]

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.

[mrky03]

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

[mrky03]

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.