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  1. #511
    FREAK freebirdmac's Avatar
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    Heavy ass weights there my friend

  2. #512
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by freebirdmac View Post
    Heavy ass weights there my friend
    Thanks! We do what we can! lol

  3. #513
    RX MEMBER mrky03's Avatar
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    Last week of this training cycle, next week is my off week before starting a new 8 week cycle.

    bench press
    135x8,158x6,225x4,245x2,270x8,6,6

    incline barbell
    225x6,6

    incline dumbbell
    110x6

    lying tricepts extentions
    70x10,110x8

    pressdowns
    115x8,8

    dumbbell extentions
    85x8,75x7

  4. #514
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Last week of this training cycle, next week is my off week before starting a new 8 week cycle.

    bench press
    135x8,158x6,225x4,245x2,270x8,6,6

    incline barbell
    225x6,6

    incline dumbbell
    110x6

    lying tricepts extentions
    70x10,110x8

    pressdowns
    115x8,8

    dumbbell extentions
    85x8,75x7
    whats the new cycle look like?

  5. #515
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by Hammerfit View Post
    whats the new cycle look like?
    H-E-A-V-Y !!!!!!!!!!!!!!!!!


    Keith

  6. #516

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    Are you still holding condition? Nice workouts! Hard , heavy and basic is the way to go!

  7. #517
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    whats the new cycle look like?
    Just be more of the same, I'm going to deadlift this weeks and I'll change some of the exercises bdpt groupings, days of the week that their trained.

  8. #518
    RX MEMBER mrky03's Avatar
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    Typical day of eating and working out for me.

    5:00am
    1 serving Scivation Novem
    1 scoop whey/30g cereal/8oz almond milk

    5:30am
    16 min HIIT cardio

    6:00am
    2 scoops whey/frozen fruit/2 cups egg whites/8oz almond milk
    I have half of this and the other half at my 8:30 meal

    8:30am
    Other half of the protein drink

    11:30am
    7oz. chicken breast/12oz green beans

    1:30pm
    2scoops whey/apple

    3:00pm
    1 serving Scivation Novem

    squats
    135x10,225x8,275x6,335x4,385x1,405x6,7,6

    First working set felt heavy! The second and 3'rd went easier,go figure!

    leg press
    580x6,830x8,8

    sldl
    225x8,275x8,315x8,7

    went a little lighter today, next week is my recovery week.

    leg curl
    105x8,7

    4:00pm
    1 scoop whey/5g creatine/2 bannana's

    5:00
    1 scoop whey/peach

    6:30pm
    6 oz. chicken breast/sweet potato fries

    8 weeks post contest.
    Attached Images Attached Images

  9. #519
    OLYMPIAN masterschamp's Avatar
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    Joel,
    At 8 weeks post contest you look better than half of the guys I have seen over the years show up oon contest day!

    Keith

  10. #520
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel,
    At 8 weeks post contest you look better than half of the guys I have seen over the years show up oon contest day!

    Keith
    Ha! Well, my goal is to stay in reasonable condition and still make gains.

    Too hard to diet off the fat in my old age! lol

  11. #521
    RX MEMBER mrky03's Avatar
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    Bent over rows
    135x10,225x8,250x6,285x8,8

    parallel grip pullups
    bdwt.x 8, +50x8,7

    seated cable row
    260x8,7

    barbell curl
    95x10.115x6,125x8,8

    dumbbell curls
    50x8,8

    close grip ez curl bar
    110x6

  12. #522
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by mrky03 View Post
    Ha! Well, my goal is to stay in reasonable condition and still make gains.

    Too hard to diet off the fat in my old age! lol
    Yeah...but your reasonable condition is alot of guys stage condition!!

    Keith

  13. #523
    RX MEMBER mrky03's Avatar
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    seated barbell press
    95x8,135x8,155x4,185x1,205x6,5

    seated dumbbell press
    90x7,6

    lateral raise
    45x8,8

    bent over lateral
    65x8,8

    shrugs
    225x6,315x4,405x4,475x8,8

    upright rows
    135x8,8

  14. #524
    OLYMPIAN KevinCouch's Avatar
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    Joel,
    Your pic above looks incredible!!
    You look fuller and still holding great condition. This next 8 weeks should be a little easier than the last 8 weeks leading up to your show this year.
    Last edited by KevinCouch; 07-28-2011 at 10:12 PM.

  15. #525
    RX MEMBER mrky03's Avatar
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    Back in the gym after a week off! Yesterday,I started the week off right with legs

    Leg press
    490x10,580x8,670x8,760x8,810x8

    squats
    225x8,275x6,315x4,365x6,6

    dumbell lunges on box
    50's x 8,8

    seated leg curls
    150x8,190x8,195x8

    standing calf raise
    195x10,225x10,300x8,335x8,8

    seated calf
    5 plates x 8,8

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