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03-22-2012, 08:04 PM #1
The ever evolving training of mrky03
I decided to start a new journal. My training has came full circle this year. I've made some positive changes I think. Thinking outside the box I am going to mix it up things are going to get crazy should be a fun ride.
I'm planning on competing in the fall, taking the whole year to lean out and make some improvements. Thinking NPC Ky Muscle, I got 2'nd place two years in a row and 4'th the last time in 2009.
Ugh! Did a complete positions of flexion 4x leg workout, legs are still shakin 2 hrs later!
Leg press
Warm up then
860x10,10,10,10+X reps
Sissy squats
25lb plate x10,10,10,10
Leg extensions
130x10,10,10,10
Flat back hyper extensions
45lb bar behind neck x10,10,10,10
Feet forward hack squat
2 plates/side x15,15,15,15
Leg curl
60x10,10,10,10
Standing calf raise
195x12,12,12,10
Leg press calf
400x12,12,12,10
Seated calf
3plates x 12,12,12
Fried! Went too light on hacks will increase next time. 30 sec between sets shot for 40 TUT. Brutal!
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03-23-2012, 10:35 AM #2
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03-23-2012, 04:49 PM #3
Dumbbell bench press
50x10
80x10,10,10,8+Xreps partials
Incline dumbbell press
60x10,10,10,10
Low incline fly
40x10,10,10,10
High cable fly
30x12,12,12,12+Xrep partials
Wide grip pull downs
140x10
180x10,10,10,9
Dumbbell pullover
75x12,12,12,12
Rev grip pull down
160x10,10,10,8+Xrep partials
Wide grip cable row
160x10,10,10,10
Barbell curl
65x10,10,10
Incline dumbell curl
25x10,10,10
Flex curl machine
60x10,10,10
Please don't laugh at the baby weights! Lol this style of training is brutal check your ego at the door! Lol I tried to keep my tut at 40 sec and my rest between sets at 30 sec. Finished in just under an hr.
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03-23-2012, 05:08 PM #4
"If you're not experiencing severe mental anxiety and depression after two weeks you're not training hard enough!"
Charles Poliquin
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03-23-2012, 05:34 PM #5
Strong looking thread, in for the ride...
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03-23-2012, 08:45 PM #6
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03-26-2012, 06:46 PM #7
Seated dumbbell press
70x10,10,10,6 fried!
Seated lateral
25x10,10,10,9+Xreps
One arm incline laterals
15x10,10,10,10
Dumbbell upright row
40x12,12,12,10+Xreps
Dumbbell shrug
130x12,12,12,12+Xreps
Lying extensions
70x10,10,10,10
Forward lean rope extensions
42x10,10,10,10+Xreps
Pressdowns
60x10,10,10,10
Barbell curl
65x10,10,10,10
Incline curl
25x10,10,10,10
Flex bicep curl
60x10,10,10,8+Xreps
Forearm rockers
45x10,10,10,10
V crunches
4x15
15min HIIT elliptical, level 11 intervals, 245cal
30-40 sec between all sets, extremely Intense, slow controlled reps. Shooting for 40 sec tut.
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03-28-2012, 06:01 AM #8
Leg press
860x10,10,10,14
Sissy squats
25x10,10,10,11
Leg extension
150x10,10,10,10
Feet forward hack squat
230x10,10,10,10
Flat back hyper extension
45x10,10,10,10
Leg curl
60x10,10,10,10
Standing calf raise
195x12,12,12,10+Xreps
Life Fitness calf press
150x12,12,12,10+Xreps
Seated calf raise
3 plates x 12,12,12,10+Xreps
OMG! Kicked my butt! Finished in one hour, 30 sec between all sets.
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03-28-2012, 08:51 AM #9
Tony Freeman was signing autographs at the Northern Ky championships last Saturday. One large dude!
The Northern is the largest one day show in the country. Over 360 competitors!
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03-28-2012, 08:19 PM #10
We had two bikini girls from my nutrition coach's gym in Huntsville do the show.
I hoped to attend the night show, but we did not get out of training camp until 9:30.
I had noticed in some videos, the KY NPC has bodybuilders do the side poses from each side. I imagine some from out-of-state get surprised when they don't know and have only posed from one side.
I like the word 'evolving' used in the title of your new thread.
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03-28-2012, 08:30 PM #11
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03-28-2012, 08:41 PM #12
Dumbbell bench press
80x10,10,10,8+Xreps
Incline dumbbell press
65x10,10,60x10,10
Low incline fly
40x10,10,10,10+Xreps
Cable cross over
25x10,10,10,11+Xreps
Wide grip pull down
160x10,10,10,8
Dumbbell pullover
70x10,10,10,8
Duel pulley pull down
120x10,10,10,9
Wide grip cable row
160x10,10,10,10
Bent over lateral
30x10,10,10,10
Finished in 45min, 30 sec between sets.
15 min Hiit elliptical, level 11 intervals 235 cal.
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03-28-2012, 08:53 PM #13
Typical day of eating
Meal 1
300g egg whites/1 whole egg/57g turkey sausage /2 toast
Meal 2
300g egg whites/1 whole egg/57g turkey sausage/1 serving oats
Meal 3
8 oz chicken breast/12 oz green beans
Meal 4
2scoops whey/12 oz almond milk/apple
Meal 5
2 scoops whey/banana
Meal 6
8oz lean ground beef/1/2 cup black beans/1/2 cup salsa/seasoning
makes awesome low fat chili (Team Skip chili recipe)
Meal 7 (snack)
Supreme protein bar
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03-29-2012, 08:56 AM #14
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03-29-2012, 11:36 AM #15
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