Pump up the VOLUME!

[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


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