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  1. #1201
    Administrator Mac's Avatar
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    Nice depth and weight on the squats. I miss the days when I could do that.

  2. #1202
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Mac View Post
    Nice depth and weight on the squats. I miss the days when I could do that.
    Thanks Mac, I've really been working on my mobility this past year.

  3. #1203
    RX MEMBER mrky03's Avatar
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    Standing calf raise
    165x6
    225x6
    300x8,8,7 (all reps paused)


    Seated calf raise
    4 plates x8,6,6 (paused)


    Foam roll lats/lacrosse ball

    Bench press
    Bar x5
    135x5
    185x5
    225x5
    265x1
    280x5,3,3


    Incline bench press
    230x6,5


    Dip
    Bdwt+80x5,5


    Lying extension
    70x6
    90x6
    120x6,6


    Press downs
    120x6,6

  4. #1204
    RX MEMBER mrky03's Avatar
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    Bent over row
    135x10
    185x5
    225x5
    275x1
    295x5,5,4


    Pulldown
    210x6,5


    V grip pulldown
    210x5,5


    Dead lifts
    315x6
    365x2
    405x6
    460x6,6

  5. #1205
    OLYMPIAN masterschamp's Avatar
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    Anything coming up in 2015, Joel?

  6. #1206
    RX MEMBER mrky03's Avatar
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    Bent over rows
    135x6
    185x6
    225x6
    265x4
    295x6,6


    Pulldowns
    220x5,4


    V grip pulldown
    220x5,5


    Dead lift
    315x6
    365x2
    405x2
    455x1
    480x6,4


    Shrugs
    405x6,6

  7. #1207
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Anything coming up in 2015, Joel?
    Keith, aside from becoming a grandfather this may! I'm planning on competing I haven't decided on what show though.

  8. #1208
    RX MEMBER mrky03's Avatar
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    OHP (standing)
    95x10
    115x6
    135x4
    155x2
    165x1
    175x6,6,5


    Laterals
    45x8,8,7


    Bent over laterals
    65x6,6


    Alt dumbbell curls
    30x10
    40x6
    50x4
    65x6,6,5


    Hammer curls
    50x8
    55x6
    60x6


    Wrist curls
    95x9,8,7


    Hanging leg raise
    12,12,12


    Cable crunch
    115x12,10

  9. #1209
    RX MEMBER mrky03's Avatar
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    Squats
    135x8
    225x6
    275x5
    335x2
    365x1(paused)
    390x6,6,6,4,5


    Sldl
    365x6,6


    Hip thrusts
    225x8
    275x6,6


    Strength is just blowing up on squats! My right hamstring started getting tight after the first set today. I should've stretched out more.
    Switched lunges with hip thrusts. I want to really build up those glutes!

  10. #1210
    RX MEMBER mrky03's Avatar
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    Bench press
    135x10
    185x6
    225x6
    245x6,6


    Incline dumbell
    60x10
    75x6
    100x6,5,5


    Lying tricep extension
    70x10
    90x6
    110x7,6


    Press downs
    115x7,6,6


    No pain in my right pec today, I kept the weight moderate and went for feel. Pecs blew up like balloons also!

  11. #1211
    RX MEMBER mrky03's Avatar
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    Monday is leg day!


    Squats
    135x10
    225x6
    275x6
    335x2(paused)
    365x1(paused)
    395x6,6,5,5,5


    Lunges
    135x6,6


    Sldl
    225x6
    315x6
    365x6,5(no straps or belt)

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