Pump up the VOLUME!

**mrky03** · 01-04-2011, 06:53 PM

Originally Posted by KevinCouch

Great workout. What competitions are you shooting for this year? Maybe you posted it a while back but I may have missed it.

I haven't picked one out yet, I need to get online and see what the NGA schedule is for this year. There are are always the local NPC shows. I need to set my sights and zero in on something.

**mrky03** · 01-04-2011, 06:56 PM

Originally Posted by nwtrnr1

Hey Joel,

I am planning on doing Scott Hult's show in July, and another in CA, and one in Idaho. Lots of air miles but a goal of mine. It's one of the few sports that I can think of that you can get a professional status as an athlete later in life it's awesome can't wait to compete!

You will really enjoy Scotts show in Birmingham! You're right you can enjoy this sport for many years if you take care of yourself!

**mrky03** · 01-04-2011, 06:57 PM

Originally Posted by HeavyDutyGuy

Happy Birthday Codger! lol.. cant wait to see how you rung in the new decade (your 50's).

Thanks!

**mrky03** · 01-04-2011, 06:58 PM

Originally Posted by freebirdmac

Happy Birthday! And welcome to the 50's

Thanks! I hear 50 is the new 40! lol

**freebirdmac** · 01-04-2011, 07:56 PM

Originally Posted by mrky03

Thanks! I hear 50 is the new 40! lol

Nah, the new 35

**Sunnyday** · 01-04-2011, 10:25 PM

C'mon, guys, it's the new 29! Gotta think pie in the sky.

**mrky03** · 01-06-2011, 05:18 PM

Originally Posted by Sunnyday

C'mon, guys, it's the new 29! Gotta think pie in the sky.

Sounds good to me! I'll take 29! lol

**Sunnyday** · 01-06-2011, 05:22 PM

Yeah, 29 was a great year for me. So much so, I've been celebrating anniversaries of my 29th ever since, LOL! Just celebrated my 14th on Monday.

**mrky03** · 01-06-2011, 05:35 PM

I'm 99.9% sure I'm going to enter the Derby Classic April 23'rd. It's an NPC show the promotor of the Kentucky Muscle Extravaganza is reviving it.

This is my first official day of dieting gotta get rid of some fat. I have 16 weeks to prepare should be plenty of time. I'm at 211 lbs today I start looking pretty cut at around 200. Usually dry out around 192-194.

5:00am
2 Beta Stax, 30wms\30g hydrolized whey

5:30am
16 min. HIIT cardio recumbent bike 227cal

6:00am
60g wpi/1 cup steel cut oats

8:30am
10oz. chicken breast
broccoli

11:30am
10oz. chicken breast
broccoli

1:00pm
24g/wpi

2:30pm
4 scoops Quake 10.0 pre workout supp.

2:45pm
30g wph/30g wms

3:00pm
Back and traps

deads
135x10,225x10,315x8,365x6,405x6,455x5

wide grip chins
bdwt. x 10,10,6 (did these with a pause at the top)

seated cable row
160x10,10,10,9 (30-40 sec between sets)

barbell bent arm pullover
85x10,10,10,10 (30-40 sec between sets)

shrugs
315x10,10,10,10 (30-40 sec between sets)

4:00pm
30g wph/30 wms

5:00pm
30g wph/ one med. bannana

6:30pm
8oz. ground beef/salad

**Hammerfit** · 01-06-2011, 06:23 PM

Originally Posted by mrky03

I'm 99.9% sure I'm going to enter the Derby Classic April 23'rd. It's an NPC show the promotor of the Kentucky Muscle Extravaganza is reviving it.

This is my first official day of dieting gotta get rid of some fat. I have 16 weeks to prepare should be plenty of time. I'm at 211 lbs today I start looking pretty cut at around 200. Usually dry out around 192-194.

5:00am
2 Beta Stax, 30wms\30g hydrolized whey

5:30am
16 min. HIIT cardio recumbent bike 227cal

6:00am
60g wpi/1 cup steel cut oats

8:30am
10oz. chicken breast
broccoli

11:30am
10oz. chicken breast
broccoli

1:00pm
24g/wpi

2:30pm
4 scoops Quake 10.0 pre workout supp.

2:45pm
30g wph/30g wms

3:00pm
Back and traps

deads
135x10,225x10,315x8,365x6,405x6,455x5

wide grip chins
bdwt. x 10,10,6 (did these with a pause at the top)

seated cable row
160x10,10,10,9 (30-40 sec between sets)

barbell bent arm pullover
85x10,10,10,10 (30-40 sec between sets)

shrugs
315x10,10,10,10 (30-40 sec between sets)

4:00pm
30g wph/30 wms

5:00pm
30g wph/ one med. bannana

6:30pm
8oz. ground beef/salad

Good diet plan and great training.....cant beat chicken and broccoli

**joedemarco** · 01-06-2011, 06:59 PM

Happy belated B-day! You're the second guy today (Hammer was first) that I read was dieting! Time flies....I'll be hitting the diet before I know it too I guess!

**mrky03** · 01-07-2011, 05:01 PM

Already feeling tighter, probably just my imagination! lol

5:00am
2 beta stax, 30g wph/30g wms

5:30am
16 min HIIT cardio recumbent bike, 227 cal.

6:00am
2 scoops wpi/1 cup steel cut oats

8:30am
8 oz. ground beef
broccoli

11:30am
10 oz. chicken breast
broccoli

1:30pm
one scoop wpi/one med bannana

2:30pm
4 scoops Quake pre wo supp

2:45pm
30g wph/30g wms

3:00pm
bench press
135x12,10,185x10,225x10,245x10,255x7,265x4

incline benchpress
225x8,6

Hammer Strength decline
180x10,200x10,220x9

cable crunch
3 sets 12 reps 120lbs

3:45pm
30g wph/30g wms

5:00pm
30g wph/ one med bannana

6:30pm
10 oz chicken breast/salad

**joedemarco** · 01-07-2011, 05:33 PM

You probably are tightening up already. I always get an initial tightening when I first start my contest prep. I like you diet plan. Good luck with it, Joel!

**KyMuscle** · 01-08-2011, 12:39 AM

Good luck prepping for the Derby show, Joel. If it lives up to past Derby shows, it'll be VERY competitive.

I'm scheduled to judge that show.

**mrky03** · 01-08-2011, 01:52 PM

Originally Posted by joedemarco

You probably are tightening up already. I always get an initial tightening when I first start my contest prep. I like you diet plan. Good luck with it, Joel!

Thanks, I switched to timed carbs last summer during my prep. Worked great and I definitely felt better!