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  1. #361
    OLYMPIAN masterschamp's Avatar
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    Beast
    Last edited by masterschamp; 04-29-2011 at 07:39 PM.

  2. #362
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by mrky03 View Post
    Standing military presses
    95x10,135x6,155x2,185x5,4

    Strength is down quite a bit on these.

    seated dumbbell press
    85x7,6

    lateral raises
    30x12,45x8,45x7

    bent over laterals
    60x8,60x8

    lying triceps extensions
    90x10,120x8,120x6

    single dumbbell two handed extensions
    90x7,6

    pressdowns
    85x10,100x8
    Way to plug away Joel!

  3. #363
    RX MEMBER HOOPIE's Avatar
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    Joel how the heck are you my friend? Long time no see buddy its been a while. I've couldnt handle retirement from this sport so im back at it. Cutting right now but havent picked a show yet as im waiting to get close to stage ready then pick one out.

    How about you my frined whats gong on these days?

    Hoops

  4. #364
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HOOPIE View Post
    Joel how the heck are you my friend? Long time no see buddy its been a while. I've couldnt handle retirement from this sport so im back at it. Cutting right now but havent picked a show yet as im waiting to get close to stage ready then pick one out.

    How about you my frined whats gong on these days?

    Hoops
    Hoopie,
    Doing well thank you! As far as competiting goes, I got my NGA pro card last summer so I'm training to compete in the SNBF Pro show in Montgomery on May 28'th. We'll see how it goes! I feel pretty good about it.

    Good to have a lot of the old gang from WOTW posting here!

  5. #365
    OLYMPIAN
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    congratulations and good luck

  6. #366

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    Getting deep into crunch time!- keep it up- you know what to do, just keep doing it.

    Hoenstly, I think what you do is probably the best approach for pre contest I have seen for 90%. Maybe some might need more volume or cardio- endomorphs, and some real hard gainers might need less. But overall, you could take this journal and sell it as a template for coming in on the mark.

  7. #367
    RX MEMBER mrky03's Avatar
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    Leg day, only two more before the show! Still trying to go reasonably heavy, for me anyway. Really felt it today!

    squats
    135x10,225x6,275x6,315x6,365x7,375x7,385x6,385x5

    leg press
    490x6,670x6,810x6,810x6

    sldl (off platform)
    135x10,225x8,275x8,275x8

    lying leg curl
    90x7,90x6

    Legs are hammered! The low bar squats are in a good groove now. I'm going rock bottom and I get better leverage coming out of the hole. Direct quad overload! Gotta love it! lol

    Bdwt. 196

  8. #368
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    Getting deep into crunch time!- keep it up- you know what to do, just keep doing it.

    Hoenstly, I think what you do is probably the best approach for pre contest I have seen for 90%. Maybe some might need more volume or cardio- endomorphs, and some real hard gainers might need less. But overall, you could take this journal and sell it as a template for coming in on the mark.
    Thanks James, it works well for me. Its a distillation of Skip Lacour/Jeff Willet/Jeff Rodriquez, nothing really original about it I just copied what worked for 3 of the best and tailored it to my needs.

  9. #369
    RX MEMBER HOOPIE's Avatar
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    Congrats on the Pro card thats great and well deserved!!!

  10. #370
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Leg day, only two more before the show! Still trying to go reasonably heavy, for me anyway. Really felt it today!

    squats
    135x10,225x6,275x6,315x6,365x7,375x7,385x6,385x5

    leg press
    490x6,670x6,810x6,810x6

    sldl (off platform)
    135x10,225x8,275x8,275x8

    lying leg curl
    90x7,90x6

    Legs are hammered! The low bar squats are in a good groove now. I'm going rock bottom and I get better leverage coming out of the hole. Direct quad overload! Gotta love it! lol

    Bdwt. 196
    Awesome leg day! I'm training legs today...4 days out. Keeps my legs hard.

  11. #371
    GYM RAT JoeB8962's Avatar
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    Quote Originally Posted by mrky03 View Post
    Leg day, only two more before the show! Still trying to go reasonably heavy, for me anyway. Really felt it today!

    squats
    135x10,225x6,275x6,315x6,365x7,375x7,385x6,385x5

    leg press
    490x6,670x6,810x6,810x6

    sldl (off platform)
    135x10,225x8,275x8,275x8

    lying leg curl
    90x7,90x6

    Legs are hammered! The low bar squats are in a good groove now. I'm going rock bottom and I get better leverage coming out of the hole. Direct quad overload! Gotta love it! lol

    Bdwt. 196
    Reasonably Heavy!! That's damn heavy too me..I impressed!

  12. #372
    OLYMPIAN masterschamp's Avatar
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    Training is looking GREAT, Joel...

    Keith

  13. #373
    RX MEMBER mrky03's Avatar
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    bench press
    135x10,185x10,225x6,245x2,275x5,5,4 (static hold at the end of last set)

    incline barbell
    235x5,225x6,225x5 (failed on 6'th rep, static hold at the end)

    Hammer strength decline
    3 plates per side x 7,5

    alt. dumbbell curl
    35x10,45x6,70x6,70x5

    barbell curl
    95x6,135x6,5

    hammer curl
    55x7,6

  14. #374
    RX MEMBER mrky03's Avatar
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    Easy day yesterday, calves and abs. Hit 2 sessions of HIIT cardio though.

    Today was back day

    deadlifts
    225x6,315x6,365x6,405x4,455x6,455x5

    pullups
    bdwt.x10,+45x6,5

    T bar rows
    3plates x 6
    4plates +25x6
    4plates x 6

    v grip pulldowns
    200x7,6

    shrugs
    315x10,405x6,405x6
    Attached Images Attached Images

  15. #375
    OLYMPIAN
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    look great keep it going

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