The ever evolving training of mrky03

**mrky03** · 07-21-2014, 07:30 PM

Killed it today..

135x10
225x10
275x6
315x6
365x6
375x6
385x6
405x3

Hit depth on all my reps, felt good!

Leg press
670x20
850x20
940x15
1030x11

Seated leg curl
130x20,15,13,11

Extension
130x20,18,15

Standing calf
4x20

Seated
3x20

**mrky03** · 07-22-2014, 08:53 PM

Bench press
135x10
185x10
225x6
265x1
275x5
245x10,10,10

incline dumbbell
110x9
110x7
100x9
100x8

dip
bdwt+60x10,9,9,8

lying extension
110x9,8,8

**mrky03** · 07-24-2014, 07:11 PM

Was finishing up my workout today and I was doing some walking lunge and in walks my friend Sascha with the First Lady of bodybuilding Doris Barrilleaux! Lovely little lady with plenty of story's to tell!

**mrky03** · 07-24-2014, 07:18 PM

Dead lifts
135x10
225x8
315x8
365x2
375x8
375x8
375x15 (amrap) 65% of max

shrugs
315x10
405x10,10,10,10

Ghr
bdwt x 8,7,7.6

Hip thrusts
135x15
155x12,12,12

was starting walking lunges when Doris walked in. I just dropped it and talked with her for about an hour! Not everyday you get to meet the First Lady!

**masterschamp** · 07-28-2014, 07:58 AM

Originally Posted by mrky03

Dead lifts
135x10
225x8
315x8
365x2
375x8
375x8
375x15 (amrap) 65% of max

shrugs
315x10
405x10,10,10,10

Ghr
bdwt x 8,7,7.6

Hip thrusts
135x15
155x12,12,12

was starting walking lunges when Doris walked in. I just dropped it and talked with her for about an hour! Not everyday you get to meet the First Lady!

Doris?

**ayezer** · 07-28-2014, 04:05 PM

thanks and great work esp squats leg press and deads volume and wts

**mrky03** · 07-29-2014, 06:48 PM

Originally Posted by masterschamp

Doris?

Doris Barrilleaux! The First Lady of bodybuilding! 83 years young and sharp as a whip!

**mrky03** · 07-29-2014, 06:49 PM

Squats (65% of max)
135x10
225x10
275x8
300x8
300x8
300x12 (amrap)

Leg press
850x10
1030x10
1120x9
1210x8
1300x6

Calf press (on leg press)
605x12,12,10,10,9

Stationary lunge
135x10,10,10

**mrky03** · 07-29-2014, 06:49 PM

Hammer curls
30x10
40x10
60x6,6,5,4

Hammer strength machine
90x6,6,6,6

Bench press
135x10
185x10
210 (65% of max)x8
210x8
210x20 (amrap)

Incline dumbbell
120x5,5,4
110x5,4

Dip
Bdwt+80x6,5,5,5

Lying extension
110x6,6,6

**mrky03** · 07-29-2014, 06:52 PM

Originally Posted by ayezer

thanks and great work esp squats leg press and deads volume and wts

Thanks, I'm working a program on my main lifts that cycles the weight and intensity in 4 week macro cycles.

**mrky03** · 07-31-2014, 08:08 PM

Dead lifts (75% of max)
135x6
225x6
275x6
315x6
365x3
405x3
435x6.6,9 (amrap)

Shrugs
315x6
405x6
435x6,6,6,5,4

Glute ham raises
Bdwt x 6,6,6,5,4

Hip thrusters
135x12
185x8
205x7,6,6

Standing calf
4x6

Seated
4x6

Hanging leg raise
3x15,12,12

**Rick Prince** · 08-01-2014, 06:19 AM

KY Muscle in 14 weeks, Joel? Look forward to seeing you kill it again.

**mrky03** · 08-01-2014, 06:31 PM

Originally Posted by Rick Prince

KY Muscle in 14 weeks, Joel? Look forward to seeing you kill it again.

Rick, not this year. I taking a year off to make some improvements. Got to step up my game!

**mrky03** · 08-01-2014, 06:39 PM

OHP (75% of Max)
95x10
115x6
135x6
155x6,6,9 (amrap)

pullup (75% of max)
bdwtx6
bdwt+20x6,6,10(amrap)

bent over row
135x6
225x6
245x6
255x6,5,4

alternated with
lateral raise (kettle bells)
26x8,8,6,6

hammer strength high row
290x6,6,6,5

barbell curls
95x6
115x6
125x6,6,5,4

alternated with

pressdowns
85x8
100x8
115x6,6,5

**Hammerfit** · 08-01-2014, 07:18 PM

Originally Posted by mrky03

OHP (75% of Max)
95x10
115x6
135x6
155x6,6,9 (amrap)

pullup (75% of max)
bdwtx6
bdwt+20x6,6,10(amrap)

bent over row
135x6
225x6
245x6
255x6,5,4

alternated with
lateral raise (kettle bells)
26x8,8,6,6

hammer strength high row
290x6,6,6,5

barbell curls
95x6
115x6
125x6,6,5,4

alternated with

pressdowns
85x8
100x8
115x6,6,5

ok, I got tired reading that! Good Job Joel!