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  1. #601
    RX MEMBER mrky03's Avatar
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    seated dumbbell press
    50x10,60x8,70x6,80x2,100x5,4,3
    These are done with palms facing at the bottom and rotated at top.

    seated barbell press
    did these in power rack off pins
    185x5,5

    lateral raise
    50x8,8

    seated bent lateral
    65x8

    shrugs
    225x8,315x6,405x6,475x6,6

    upright row
    155x6,6

  2. #602
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    seated dumbbell press
    50x10,60x8,70x6,80x2,100x5,4,3
    These are done with palms facing at the bottom and rotated at top.

    seated barbell press
    did these in power rack off pins
    185x5,5

    lateral raise
    50x8,8

    seated bent lateral
    65x8

    shrugs
    225x8,315x6,405x6,475x6,6

    upright row
    155x6,6
    Nice DB presses....nothing better for cannonball delts

  3. #603
    OLYMPIAN masterschamp's Avatar
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    Great training as usual, Joel.....you are a beast in the gym, my friend!

    Keith

  4. #604
    RX MEMBER mrky03's Avatar
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    Thanks guys, I have a lot to live up to around this place! Very elite group of athletes!

    bent over rows (standing on box)

    135x10,185x10,225x6,265x8,275x7,6

    pulldowns
    220x6,5,5

    seated cable row
    220x7,6

    hypers
    70x8,8

    good mornings
    155x8,8

  5. #605
    OLYMPIAN
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    Raleigh, NC
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    love the heavy weights

  6. #606

    Default

    Quote Originally Posted by mrky03 View Post
    Who says bodybuilding isn't a contact sport! lol
    Lol! Could be...

  7. #607
    RX MEMBER mrky03's Avatar
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    barbell curl
    65x10,115x6,135x2,150x6,6,5

    alt. dumbbell curl
    65x7,6

    hammer curl
    69x8

    lying extension
    70x10,90x10,110x6,135x8

    pushdowns
    130x8,7

    seated dumbbell extensions
    90x8,7

    wrist curls
    95x10,115x8,8

    reverse wrist curl
    65x9

  8. #608
    RX MEMBER mrky03's Avatar
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    Squats
    135x10,225x10,275x6,335x6,405x1,425x7,5,5

    Pr on squats!

    leg press
    1120,8,1210x8

    Pr on leg press! Still finding my weights on the Nebula leg press. You can lift a car on this thing! LOL It's the same one Ronnie is using in his video's.

    sldl
    315x6,335x5

    leg curl
    120x6,5

    standing calf raise
    300x10,325x8,7

    calf press (Life Fitness)
    230x10,8

  9. #609
    RX MEMBER mrky03's Avatar
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    benchpress
    135x10,185x10,225x6,255x2,275x1,290x5,5,4

    incline db
    130x5,4

    dip
    90x6,5

    hanging leg raise
    bdwtx15,12

    cable crunch
    115x15

    decline crunch
    35x12

  10. #610
    RX MEMBER mrky03's Avatar
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    I'm having a very productive off season. My strength is going up regularly.

    seated dumbbell press
    50x10,60x8,70x6,80x4,100x7,5,5

    seated barbell press
    185x6,5

    lateral raise
    50x9,55x5

    bent over lateral
    65x10

    shrugs
    225x6,315x6,405x6,495x8,515x5

    upright rows
    135x4,160x7,6

  11. #611
    RX MEMBER mrky03's Avatar
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    bent over rows (on box)
    135x10,185x10,225x6,275x4,295x7,6

    parallel grip pullups (chest to bars)
    bdwtx8x6,5

    seated cable row
    240x7,6

    hyper's
    45x8,70x8,8

    good mornings
    160x10,8

  12. #612
    RX MEMBER mrky03's Avatar
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    barbell curls
    65x10,95x8,115x6,135x2,155x5,5,4

    alt dumbbell curls
    65x7,6

    hammer curl
    65x6

    lying extensions
    70x12,90x10,110x6,135x8

    pressdowns
    135x8,6

    seated dumbbell extensions
    90x8,6

    wrist curls
    115x8,8

    reverse wrist curls
    65x10

  13. #613
    RX MEMBER mrky03's Avatar
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    squats
    135x10,225x10,275x6,335x4,405x2,439x7,6,5 pr!

    leg press
    1210x10,1300x6 pr!

    sldl
    315x6,6 (dragging at this point!)

    leg curls
    120x7,6

    calf press on sled
    14plates x 10,8,7

    standing calf
    300x10,7

    I feel like I've been beaten with a meat hammer! Legs are DOA!

  14. #614

    Default

    Quote Originally Posted by mrky03 View Post
    squats
    135x10,225x10,275x6,335x4,405x2,439x7,6,5 pr!

    leg press
    1210x10,1300x6 pr!

    sldl
    315x6,6 (dragging at this point!)

    leg curls
    120x7,6

    calf press on sled
    14plates x 10,8,7

    standing calf
    300x10,7

    I feel like I've been beaten with a meat hammer! Legs are DOA!
    ! Sweet! That's the way Yates, uhh I mean Joel!

  15. #615
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    ! Sweet! That's the way Yates, uhh I mean Joel!
    HAHA, I wish James! I was feelin pretty good yesterday!

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