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  1. #16
    Administrator Mac's Avatar
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    He stated that he won it above.

    2010 I pursued a new challenge and competed in my first NGA show and won my natural pro card as a Master's and Open competitor at the NGA Alabama Open in Birmingham this past July

    I don't think they give Pro cards to 2nd place finishers. So the above is ambiguous.

  2. #17
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Heres a link to some pics from the pre judging at my show this past July. I'm in the center.

    http://www.daviddevorephotography.co...6036#h14b16036
    Look awesome man. Keep it going!

  3. #18
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    Saw the pics. Great job! I'm assuming you won that class?
    Yeah, I won the heavy wt. open and the overall master's. First time competing in the NGA. The wt. cutoff for the heavy wt is 190lbs. so I barely made the cutoff. The other guys out weighed me by at least 20lbs.

  4. #19
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Look awesome man. Keep it going!
    Thanks, You know how it is we're never satisfied! I'm going to try to improve on my conditioning and hopefully add a few lbs. of muscle this winter!

  5. #20
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    Great job Joel congrats on your win !

  6. #21
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by nwtrnr1 View Post
    Great job Joel congrats on your win !
    Hey! How's it going! Good to hear from you! Thanks

  7. #22
    RX MEMBER mrky03's Avatar
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    seated dumbbell press
    40x10,50x10,60x10,75x10,10,9,8

    lateral raise
    35x10,10,10,10

    bent over laterals
    40x10,10,10,10

    Sissy weights but it was kicking my butt! I am not used to this training pace (yet!)

    alt dumbbell curls ss with rope push downs

    30x12,40x10,10,10,10

    rope pushdowns
    50x12,60x10,10,10,10

    incline dumbbell curls ss with single dumbbell extensions
    35x10,10,10,10

    dumbbell extensions
    55x10,65x10,10,10

    wrist curls
    95x10,10,10,10

    Keeping my rest periods to a minute or less. I'm going to work in some heavy days but right now I'm emphasizing some lighter training. Letting some minor injurys heal. I normally train 4-6 rep range with longer rest periods.

  8. #23
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    Things are going great, I'm training for a competition in July, down South I hope to make it. Need to put on another 20lbs before hand training hard. I get the injury thing I try to incorporate a few light days but when trying to gain mass it's tough.

  9. #24
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by nwtrnr1 View Post
    Things are going great, I'm training for a competition in July, down South I hope to make it. Need to put on another 20lbs before hand training hard. I get the injury thing I try to incorporate a few light days but when trying to gain mass it's tough.
    Looks like you've put on some mass in your avatar! If you need any help just ask, plenty of experience around here.

  10. #25
    RX MEMBER mrky03's Avatar
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    Man, I am going to commit myself to hardening up a bit. Let things get farther out of hand than I had planned!

    My back was a little stiff today didn't squat as heavy as I wanted but I got a good one in anyway.

    squats
    135x20,225x10,275x10,315x6,365x8,375x8,385x6

    I didn't want to take any chances so I stopped there, I was getting a good pump going and I did slow negatives good and deep.

    leg press
    400x20,580x20,670x20

    Geez this pumped me to the max!

    leg curls
    75x12,105x8,7,6

    Lower back started getting tight, not sure why either. Got a chiro appointment Fri.

  11. #26
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    Thanks Joel, I have put on another 5 pounds since 09' trying to get to 220lbs this year then cut, at 5'11 not very big yet lol. when I get lower back tightening up especially after squats I do lots of hip stretches, and inversion seems to work. Chiro is a great option too. Definitely a super site here ! Makes you want to train night and day to keep up with this crowd definitely top of the game here.

  12. #27

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    Quote Originally Posted by mrky03 View Post
    Man, I am going to commit myself to hardening up a bit. Let things get farther out of hand than I had planned!

    My back was a little stiff today didn't squat as heavy as I wanted but I got a good one in anyway.

    squats
    135x20,225x10,275x10,315x6,365x8,375x8,385x6

    I didn't want to take any chances so I stopped there, I was getting a good pump going and I did slow negatives good and deep.

    leg press
    400x20,580x20,670x20

    Geez this pumped me to the max!

    leg curls
    75x12,105x8,7,6

    Lower back started getting tight, not sure why either. Got a chiro appointment Fri.
    My legs got pumped reading this! Keep tabs on your response to all this- seems like the legs like higher reps- in general.

  13. #28
    OLYMPIAN KevinCouch's Avatar
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    Quote Originally Posted by mrky03 View Post
    Geez this pumped me to the max!
    That's what Matters!! Great Intense workout.
    Kevin

  14. #29
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    That's what Matters!! Great Intense workout.
    Kevin
    I may get over concerned about how much weight I'm lifting vs. quality of the workout from time to time!

  15. #30
    RX MEMBER mrky03's Avatar
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    Lower back is still sore so I couldn't do bent over rows today. Subbed in one arm db row. These felt pretty good had'nt done them in ages.

    pull downs
    160x10,180x10,220x8,240x6,6

    one arm db rows
    80x8,100x8,110x8,130x8,6

    close grip chins
    bdwt. x 10,9,8

    HS shrugs
    12 plates x 10,10,8

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