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  1. #1
    RX MEMBER mrky03's Avatar
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    Default 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!

  2. #2
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!

    nice!

  3. #3
    RX MEMBER mrky03's Avatar
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    Default

    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.

  4. #4
    RX MEMBER mrky03's Avatar
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    "If you're not experiencing severe mental anxiety and depression after two weeks you're not training hard enough!"

    Charles Poliquin

  5. #5
    GYM RAT mastersfreak63's Avatar
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    Strong looking thread, in for the ride...

  6. #6
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by mastersfreak63 View Post
    Strong looking thread, in for the ride...
    Thanks, I've done a little of everything over the years! Still trying to improve!

  7. #7
    RX MEMBER mrky03's Avatar
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    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.

  8. #8
    RX MEMBER mrky03's Avatar
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    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.

  9. #9
    RX MEMBER mrky03's Avatar
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    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!

  10. #10
    RX MEMBER Rick Prince's Avatar
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    Quote Originally Posted by mrky03 View Post
    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!
    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.

  11. #11
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Rick Prince View Post
    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.
    Thanks Rick, I think we are always learning always evolving.

    Yes the Northern is huge, too big actually IMO. I only went to the pre judging, the evening show wasn't over until 1:00am!

  12. #12
    RX MEMBER mrky03's Avatar
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    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.

  13. #13
    RX MEMBER mrky03's Avatar
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    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

  14. #14
    GYM RAT mastersfreak63's Avatar
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    Quote Originally Posted by mrky03 View Post
    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
    I wonder what other bodybuilders are eating. The chili recipe sounds great. May have to give that one a shot...

  15. #15
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by mastersfreak63 View Post
    I wonder what other bodybuilders are eating. The chili recipe sounds great. May have to give that one a shot...
    Its awesome! Found it on Skip Hill's blog over on intense muscle.

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