The ever evolving training of mrky03

[mrky03]

Nice! That's why I avoid lunges- the shearing force on the knees isn't worth the possible benefits. Same with Hacks.

True, leg extensions fall into that catigory to.

[masterschamp]

True, leg extensions fall into that catigory to.

Could have something to do with bidy structure too....I have done TONS of those, especially at contest time with no ill effects.

Keith

[mrky03]

Bench press
130x10
185x9
225x4
245x1
265x8,6,5

Incline barbell
235x5,4,4

Lying extension
135x8,6

Press down
130x8,7

[mrky03]

Alt dumbbell curls 30x10 35x10 45x6 50x1 60x7,6 Barbell curl 95x6 120x7,6 Hammer curl 50x6 Wrist curl 115x8,8 Reverse wrist curl 65x10,8 Cable crunch 120x12,12 Leg raise 35x12,12 Went lighter and tighter on curls today. Aggravates my shoulder!

[mrky03]

Bent over rows
135x12
225x6
275x5
295x1
315x7,6

Deadlifts
365x4
405x1
455x7,5

Pull downs
220x7,6

Seated cable row
240x7,6

Shrugs
315x6
425x6,6

I changed the sequence and did deads right after rows while I had the bar set up. Went well, had my iPod cranking out some Ozzie! In my own world I have great workouts!

[Hammerfit]

Bent over rows
135x12
225x6
275x5
295x1
315x7,6

Deadlifts
365x4
405x1
455x7,5

Pull downs
220x7,6

Seated cable row
240x7,6

Shrugs
315x6
425x6,6

I changed the sequence and did deads right after rows while I had the bar set up. Went well, had my iPod cranking out some Ozzie! In my own world I have great workouts!

That's what I'm talking about!

[Mac]

In my own world I have great workouts!

That's the best workouts. I love Ozzie, my girl hates it.

[masterschamp]

you should see the looks on some of the under 30 guys when they ask me what i listen to when I work out.......AC/DC, VAn Halen, Motley Crue....they don't have a freakin clue! LOL!!!!

[mrky03]

you should see the looks on some of the under 30 guys when they ask me what i listen to when I work out.......AC/DC, VAn Halen, Motley Crue....they don't have a freakin clue! LOL!!!!

Heck yeah, I have Led Zeplin, Guns n Roses, Ozzie Ozbourne, Heart all the good stuff! Lol

[mrky03]

Steep incline dumbbell press
40x10
50x10
60x10
70x10
90x10,9,8

Laterals
30x6
50x8,8,8

Bent over lateral
50x10
70x8,8

Shoulder is still achy on warmups, work sets felt fine.

Calf press on sled
760x8,8,8

Seated calf
4 plates x 8,8,8

[mrky03]

Squats135x10
225x10
275x6
335x4
405x1
425x6,5,4


Leg press
670x6
850x6
1120x8,7


Sldl
225x6
315x8,7


Leg curl
90x8,7


Good execution and focus. First day back on sldl. Felt solid.

[Hammerfit]

Squats135x10
225x10
275x6
335x4
405x1
425x6,5,4


Leg press
670x6
850x6
1120x8,7


Sldl
225x6
315x8,7


Leg curl
90x8,7


Good execution and focus. First day back on sldl. Felt solid.

nice heavy leg day! Keep it rollin

[ayezer]

good workouts havy on squats and steep inclines

[mrky03]

Execute! That's my montra! Bench press 135x10 185x6 225x4 245x1 265x7,6 270x5 Incline barbell 235x6,5,5 Lying extension 70x10 110x4 135x8 140x5 Press downs 130x8 135x6 Really good focus and execution. Weights on bench press still down but slowly on the rise, I'm feelin it! No shoulder pain unless I'm pressing straight over head. Standing curls aggravate it also.

[Baldiewonkanobi]

What no metrosexual boy bands and electronic hip hop?


Baldie

[mrky03]

What no metrosexual boy bands and electronic hip hop?


Baldie

Lmao!

[mrky03]

Yesterday's bicep, forearm and ab session...

Barbell curls
95x10
115x6
125x8,8

Alt Db curl
60x8,8

Hammer curl
60x6

Wrist curl
115x10,8

Rev wrist curl
65x10,10

Cable crunch
120x15,15

Weighted leg raise
30x15,13

Good session, rotator cuff ached all evening. It apparently is a major stabilizer during curls. Feels better this morning. I've been using my shoulder horn several times a week plus stretching.

[mrky03]

Let's see, what did I listen to today.. Oh yeah, a little Metallica, G n R, Velvet Revolver, Ted Nugent. You get the idea!

Bent over rows
135x10
185x6
225x4
275x2
320x8,6

Deads
365x3
405x1
460x6,4

Pull downs
225x6,6

Seated cable row
260x5,6

Barbell shrug
315x6
425x6,6

Hey,I'm having great workouts!

[Mac]

Hey,I'm having great workouts!

That's what it is all about! If you hate your workouts, you need to change something. Wish I had your strength.

[Hammerfit]

Let's see, what did I listen to today.. Oh yeah, a little Metallica, G n R, Velvet Revolver, Ted Nugent. You get the idea!

Bent over rows
135x10
185x6
225x4
275x2
320x8,6

Deads
365x3
405x1
460x6,4

Pull downs
225x6,6

Seated cable row
260x5,6

Barbell shrug
315x6
425x6,6

Hey,I'm having great workouts!

One of our trainers is a Yoga Master and finally talked me into trying some of the shoulder stretches and it def is helping
Yoga is so opposite of our mentality....you have to relax instead of contract so it's a bit awkward for me but it's helping

[mrky03]

One of our trainers is a Yoga Master and finally talked me into trying some of the shoulder stretches and it def is helping
Yoga is so opposite of our mentality....you have to relax instead of contract so it's a bit awkward for me but it's helping

That sounds interesting, anything to keep us going!

[HeavyDutyGuy]

Great workout! - especially the deads. You and Mike. really set the pace on here for those.

Let's see, what did I listen to today.. Oh yeah, a little Metallica, G n R, Velvet Revolver, Ted Nugent. You get the idea!

Bent over rows
135x10
185x6
225x4
275x2
320x8,6

Deads
365x3
405x1
460x6,4

Pull downs
225x6,6

Seated cable row
260x5,6

Barbell shrug
315x6
425x6,6

Hey,I'm having great workouts!

[HeavyDutyGuy]

One of our trainers is a Yoga Master and finally talked me into trying some of the shoulder stretches and it def is helping
Yoga is so opposite of our mentality....you have to relax instead of contract so it's a bit awkward for me but it's helping

Funny you bring that up. My wife and I were looking into a yoga class before the Y started self destructing. I think Baldies lady is expert in this as well. I think that as Masters athletes, we might benefit from the opposite-bringing into balance more.

[mrky03]

Steep incline Db press (second notch from the top)
40x10
50x6
60x6
70x4
80x1
100x8,7,6

Laterals
30x6
50x8,7,6

Seated bent over lateral
50x7,7,6

Calf press
400x10
580x6
760x9,7,6

Seated calf
190x7,7,6

[masterschamp]

Steep incline Db press (second notch from the top)
40x10
50x6
60x6
70x4
80x1
100x8,7,6

Laterals
30x6
50x8,7,6

Seated bent over lateral
50x7,7,6

Calf press
400x10
580x6
760x9,7,6

Seated calf
190x7,7,6

Nice session, Joel....impressive weights.

Keith

[mrky03]

Still evolving! I haven't posted in a while, my training is going pretty well. Had a fun workout Friday. Gave my former training partner an ass beating! Lol

Killed Cory yesterday! Lol he's half my age gotta love that!


Squats
135x15
225x10
275x10
335x6
385x9,7,6
225x20


Cory is getting pale at this point...


Leg press
580x10
670x10
940x12,11,10
670x20


Cory is dying at this point...


Leg curls
110x9,8,7
105x8 drop 75x5


Standing calf
240x12,10,10,8


Hanging leg raise
18,15,12


Crunch
25,20,15


Gotta love it! Lol

[Hammerfit]

Still evolving! I haven't posted in a while, my training is going pretty well. Had a fun workout Friday. Gave my former training partner an ass beating! Lol

Killed Cory yesterday! Lol he's half my age gotta love that!




Squats
135x15
225x10
275x10
335x6
385x9,7,6
225x20


Cory is getting pale at this point...


Leg press
580x10
670x10
940x12,11,10
670x20


Cory is dying at this point...


Leg curls
110x9,8,7
105x8 drop 75x5


Standing calf
240x12,10,10,8


Hanging leg raise
18,15,12


Crunch
25,20,15


Gotta love it! Lol

Oh hell yeah, there's nothing like burying a young training partner.....awesome work!

[mrky03]

Oh hell yeah, there's nothing like burying a young training partner.....awesome work!

thanks Mike! Yeah their strong as bulls no endurance! Lol

[masterschamp]

LOL........love it when a youngster has trouble keeping up! Good to see you posting again, Joel
Keith

[Mac]

welcome back Joel. good to see you kicking some youngin' ass

[mrky03]

Thanks guys, it's good to be back!

rack deads
135x15
225x15
315x15
385x15,15
395x12

pull ups close parallel grip
12,10,10,8

cable row
200x10,10,10

HS high row
3plates x10,8,6

bent over lateral
40x10,10,10

dips
70x12,10,8,6

lying extension
90x15,12,10,8

good workout, I am doing a 3 day a week workout for my winter mass training. The extra recovery seems to be making a difference.

[mrky03]

This is my current diet through the week.
5:30am
1 1/2 cup egg whites one whole egg
One serving steel cut oats with one cup berries.


8:30am
Same as breakfast


11:30am
8 oz chicken
10oz sweet potato


1:00pm (pre workout)
Protein shake/ apple


4:00pm (post workout)
Protein shake/banana


5:30pm
8 oz lean meat or chicken
10oz sweet potato or brown rice


8:00pm
1 cup Greek yogurt (plain) 1 cup mixed berries


-- sent by joelpreston via textme.us

[Hammerfit]

Could have something to do with bidy structure too....I have done TONS of those, especially at contest time with no ill effects.

Keith

I agree......I do heavy walking BB and DB lunges neither is more taxing on the knees than too heavy leg extensions

[mrky03]

I agree......I do heavy walking BB and DB lunges neither is more taxing on the knees than too heavy leg extensions

I fixed the problem I was having with lunges. I now go lighter and pyramid the weight. Feels awesome!

[HeavyDutyGuy]

Anything with shearing force on the knees could be a problem. Like Keith said, structure plays into it. I also think rep speed and style factor into it as well. Tweaking the ROM can often be a solution as well.

[mrky03]

Still having issues with my right shoulder. Weird I can bench press's or do inclines I just can't press straight over head. Feels like an impingement. I am going to do the Dante shoulder rotations daily as well as doing rotator cuff exercises.


Bench press
135x10
185x10
225x8
265x7,6,6,5


Incline dumbbell
110x9,8,5


Cable crossover
35x15,14,11


Dumbell upright row
40x12
45x9
50x8


Lateral raise
30x12
35x10,10


One arm lying rear delt raise
20x12
15x12,12


Barbell curl
45x10
65x10
115x11,10,8


Hammer curl
45x10,10,9


Machine curl (Flex)
80x15,12,9


15 min intervals eliptical,level 12, 257cal

[masterschamp]

Still having issues with my right shoulder. Weird I can bench press's or do inclines I just can't press straight over head. Feels like an impingement. I am going to do the Dante shoulder rotations daily as well as doing rotator cuff exercises.


Bench press
135x10
185x10
225x8
265x7,6,6,5


Incline dumbbell
110x9,8,5


Cable crossover
35x15,14,11


Dumbell upright row
40x12
45x9
50x8


Lateral raise
30x12
35x10,10


One arm lying rear delt raise
20x12
15x12,12


Barbell curl
45x10
65x10
115x11,10,8


Hammer curl
45x10,10,9


Machine curl (Flex)
80x15,12,9


15 min intervals eliptical,level 12, 257cal

I got a strange one for you Joel......... Any kind of benches with a barbell cause me no problems at all....but I cannot use DB's....kills my right shoulder.....go figure?

[mrky03]

I got a strange one for you Joel......... Any kind of benches with a barbell cause me no problems at all....but I cannot use DB's....kills my right shoulder.....go
figure?

Yes that is strange Keith. Probably rotator cuff related, who knows? At least we are able to train! Lol

[Hammerfit]

Yes that is strange Keith. Probably rotator cuff related, who knows? At least we are able to train! Lol

I go the same issue. Had it worked on again yesterday and the therapist says it feels like bone on bone. All we can do is try and train around it. I have found I can do most any exercise I just avoid the part of the ROM that causes pain.

[HeavyDutyGuy]

I have the right shoulder issue too. Presses are hard to lock out with the right side. Paradoxically, it felt better after than before! Like it was freed up or something.

[Mac]

I have the right shoulder issue too. Presses are hard to lock out with the right side. Paradoxically, it felt better after than before! Like it was freed up or something.

Adhesions are the source of a lot of muscular pains.

I have another shoulder issue myself, the opposite shoulder of the last one and caused by a bad movement. So it's back to the ice pack.

[mrky03]

Adhesions are the source of a lot of muscular pains.

I have another shoulder issue myself, the opposite shoulder of the last one and caused by a bad movement. So it's back to the ice pack.

Its always something isn't it! I strained my shoulder back in July while I was on vacation. It is an old injury and I no doubt have scar tissue.

[mrky03]

Squats
135x10
225x10
275x10
335x5
365x10,8,7


Went deep and wide on squats. I wore my Olympic weight lifting shoes today, I get more range of motion with these and a more upright posture.


Hacks
2 plates side x 10
3 plates side x 10
4 plates side x 10,10,10


I went rock bottom and a little wider on each work set.


Leg curl
110x10,9,8,7 drop 75x4


Standing calf
240x15,12,10,9


Hanging leg raise
16,13,12


Crunches
3x15

[masterschamp]

Great Leg session Joel.....any future competition plans?

Keith

[Hammerfit]

Squats
135x10
225x10
275x10
335x5
365x10,8,7


Went deep and wide on squats. I wore my Olympic weight lifting shoes today, I get more range of motion with these and a more upright posture.


Hacks
2 plates side x 10
3 plates side x 10
4 plates side x 10,10,10


I went rock bottom and a little wider on each work set.


Leg curl
110x10,9,8,7 drop 75x4


Standing calf
240x15,12,10,9


Hanging leg raise
16,13,12


Crunches
3x15

Awesome leg session...never tried those shoes. I have squatted in my jump boots and prob liked that the best (i just look kinda strange) I got me a pair of otomix MMA shoes and those do pretty good too...kinda like wearing slippers to a knife fight lol