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  1. #16
    RX MEMBER mrky03's Avatar
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    Thought my arms were going to explode! Lol I tell ya don't let the "baby" weights fool ya this workout is no joke! Been getting major doms!

    Seated dumbbell press
    65x10,10,10,8+Xreps

    Incline lateral
    15x12,12,12+Xreps

    Seated lateral
    20x10,10,10

    Dumbbell upright row (6 sec negs)
    40x7

    Dumbbell shrug
    130x12,12,12,12+Xreps

    Lying extensions
    70x10,10,10,10

    Rope press outs
    42x10,10,10,10

    Press downs
    60x10,10,10,10

    Barbell curls
    70x10,10,10,10

    Incline dumbbell curl
    25x10,10,10,10

    Flex curl machine
    60x10,10,10,10

    Forearm rockers
    40x12,12,12,12

    V crunches
    4x15

    This training is teaching me to really pay attention to my form and get the most out of the negative portion of each rep. 30 sec between sets and shooting for 40 sec TUT.

  2. #17
    RX MEMBER mrky03's Avatar
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    Early one today, legs still a little sore from Tuesday.

    Leg press
    880x10,10,10,14

    Sissy squat
    25x10,10,10,11

    Extensions
    150x10,10,10,9

    Hacks (feet forward)
    250x10,10,10

    Flat back hypers (45lb bar behind neck)
    45x10,10,10,10

    Leg curl
    60x10,10,10,10

    Standing calf
    195x12,12,12,10+Xreps

    Calf press
    150x12,12,12,12

    Seated calf
    3 plates x 12,12,12,10+xreps

  3. #18
    RX MEMBER mrky03's Avatar
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    Good one today, these workouts are much easier on my cns! Pumping up like crazy.

    Dumbbell bench press
    50x10,
    80x10,10,10,8+Xreps

    Incline dumbbell
    65x10,10,10,10,8+Xreps

    Low incline fly
    40x10,10,10,10+Xreps

    High cable fly
    42x10,10,10,11+Xreps

    Wide grip pull downs
    180x10,10,10,10

    Dumbbell pullover
    75x10,10,10,10

    Seated cable row (v grip)
    160x10,10,10,10

    Seated cable row (wide grip)
    160x10,10,10,8

    Bent over lateral
    35x15,15,12

    15min elliptical, intervals level 12 240 cal.

    Finished in 1hr 10min. Bdwt 208

  4. #19

    Default

    Dang think of enough angles there?! I'm going to start calling you the
    Masters blaster ..

  5. #20
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    Dang think of enough angles there?! I'm going to start calling you the
    Masters blaster ..
    Ha! I feel like I've been blasted! Lol lats are aching!

  6. #21
    RX MEMBER mrky03's Avatar
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    The university of Kentucky just won the NCAA National Championship!

    GO BIG BLUE!!!!!!!!!!!!

  7. #22
    GYM RAT mastersfreak63's Avatar
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    Nashville, TN
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    Quote Originally Posted by mrky03 View Post
    Good one today, these workouts are much easier on my cns! Pumping up like crazy.

    Dumbbell bench press
    50x10,
    80x10,10,10,8+Xreps

    Incline dumbbell
    65x10,10,10,10,8+Xreps

    Low incline fly
    40x10,10,10,10+Xreps

    High cable fly
    42x10,10,10,11+Xreps

    Wide grip pull downs
    180x10,10,10,10

    Dumbbell pullover
    75x10,10,10,10

    Seated cable row (v grip)
    160x10,10,10,10

    Seated cable row (wide grip)
    160x10,10,10,8

    Bent over lateral
    35x15,15,12

    15min elliptical, intervals level 12 240 cal.

    Finished in 1hr 10min. Bdwt 208
    You should be in flames after this...

  8. #23
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by mastersfreak63 View Post
    You should be in flames after this...
    I was! Lol don't let the "baby" weights fool ya, the slow cadence, 30 sec rest and tut are brutal!

  9. #24
    RX MEMBER mrky03's Avatar
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    Standing military press
    95x10,10,10,10

    Incline lateral
    15x12,12,10

    Seated lateral
    15x12,12,12

    Dumbbell upright row
    35x9 (neg accentuated )

    Dumbbell shrug
    130x12,12,12,12

    Lying extensions
    70x12,12,12,12

    Rope extension
    42x10,10,10,10

    Press downs
    65x12,12,12,12

    Barbell curl
    75x10,10,10,10

    Incline dumbbell curl
    25x10,10,10,10

    Curl machine
    60x10,10,10,10+Xreps

    Forearm rockers
    40x12,12,12,12

    Rope crunches
    115x12,12
    100x12,12

  10. #25
    OLYMPIAN masterschamp's Avatar
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    Training looks great, Joel...........I think the changes will prove to be beneficial.

    Keith
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  11. #26
    RX MEMBER mrky03's Avatar
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    Another good one! I'm going to start squating again next week, getting great results from leg presses though.

    Leg press
    670x10
    860x10
    910x10,10,10,12+xreps

    Sissy squats
    35x10,10,10,11+xreps

    Extensions
    150x10,10,>130x10,9 (fried!)

    Hacks
    3 plates/side x 10,10,10,9

    Flat back hypers
    45lb bar behind neck x10,10,10,11+xreps
    Leg curls
    60x10,10>45x10,10 (ugh!)

    Standing calf
    195x10,10,10,10+xreps

    Calf press
    150x10,10,10,10+xreps

    Seated
    3plates x10,10,10,9+xreps

    Finished in 1hr. Bdwt 208, starting to get some cuts!

  12. #27
    RX MEMBER mrky03's Avatar
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    Flat dumbbell press
    50x10
    80x10,10,10,9+Xreps

    Incline dumbbell press
    65x10,10,10,8

    Low incline fly
    40x10,10,10,10+xreps

    High cable fly
    42x10,10,10,11+xreps

    Pulldown
    180x10,10,10,8

    Pullover
    75x10,10,10,10

    Seated cable row (v grip)
    160x10,10,10,10

    Wide grip cable row
    160x10,10,10,8

  13. #28
    OLYMPIAN
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    Raleigh, NC
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    great work keep it up any shows in near future?

  14. #29
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by ayezer View Post
    great work keep it up any shows in near future?
    Not in the near future, planning on competing in the Kentucky Muscle in November.

  15. #30
    RX MEMBER mrky03's Avatar
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    Seated laterals
    20x10,10,10,10+xreps

    One arm incline lateral
    15x10,10,10,9+xreps

    Seated presses ss/bent over laterals
    50x12/40x12
    50x12/40x12
    50x11+xreps/40x12

    Dumbbell shrugs
    130x12,12,12,12

    Lying extensions
    75x12,12,12,12

    Rope extensions
    42x10,10,10,10+xreps

    Press downs
    65x10,10,10,10+xreps

    Barbell curls
    75x10,10,10,10

    Incline dumbbell curl
    25x10,10,10,10

    Flex curl machine
    60x10,10,10,10+xreps

    Forearm rockers
    40x12,12,12,12

    Cable crunch
    105x15,15,15,15

    I know, baby weights! Lol 30 sec between sets 40 sec TUT. Feeling great looking more muscular Bdwt 206 this morning before breakfast.

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