Pump up the VOLUME!

**mrky03** · 09-26-2011, 07:37 PM

leg press
400x10,580x8,670x6,760x4,850x1,940x8,6

squats
225x6,315x6,365x8,375x6,385x6

leg curls
75x10,105x8,7

standing calf raise
195x10,225x10,300x10,345x8,7

seated calf
4plates x 10,8

Low energy today, banged this one out. Not one of my best efforts.

**Hammerfit** · 09-26-2011, 08:32 PM

Originally Posted by mrky03

leg press
400x10,580x8,670x6,760x4,850x1,940x8,6

squats
225x6,315x6,365x8,375x6,385x6

leg curls
75x10,105x8,7

standing calf raise
195x10,225x10,300x10,345x8,7

seated calf
4plates x 10,8

Low energy today, banged this one out. Not one of my best efforts.

Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it!

**mrky03** · 09-27-2011, 08:18 PM

Originally Posted by Hammerfit

Squats after heavy leg press, hell yeah, talk about pre exhausting! Loving it!

Thanks Mike, I was feeling weak today!

**mrky03** · 09-27-2011, 08:24 PM

Seated military press
95x8,135x8,155x5,185x8,8

seated dumbbell press
85x8,7

lateral raise
45x10,9

seated bent over lateral
55x10

upright row
145x8,8

pressdowns
70x10,85x10,100x6,120x10,8

lying extentions
110x10,8

Condensed my workout into four days this week. We're leaving for Myrtle Beach early Friday morning.

**HeavyDutyGuy** · 09-27-2011, 10:06 PM

Originally Posted by mrky03

bench press
135x10,185x6,225x6,245x2,265x1,285x5,5,5

incline dumbbell press
130's x 6,4

dips
bdwt+90x5,5

Strongest pressing day in a long time, pr'ed on the incline dumbbell presses.

hanging leg raises
bdwt. x 10,10

cable crunches
120x10,9

THIS was nice! This is the way to get it done.

**mrky03** · 09-28-2011, 07:01 PM

Deadlifts are AWESOME!

deadlifts
135x19,225x6,315x6,365x2,405x2,455x1,475x6,5

parallel grip pullups to chest
bdwt x 10,8

bent over rows
185x8,205x8,225x6

hyper extentions
45lb plate x 10,10

hanging leg raises
bdwt x 12,10

cable crunches
115x12,10

Sprinting to the finish line! Tomorrow is the last day of training for ten days. I really need a break.

**Hammerfit** · 09-29-2011, 09:07 AM

Originally Posted by mrky03

Deadlifts are AWESOME!

deadlifts
135x19,225x6,315x6,365x2,405x2,455x1,475x6,5

parallel grip pullups to chest
bdwt x 10,8

bent over rows
185x8,205x8,225x6

hyper extentions
45lb plate x 10,10

hanging leg raises
bdwt x 12,10

cable crunches
115x12,10

Sprinting to the finish line! Tomorrow is the last day of training for ten days. I really need a break.

Nothing better for the mind and body than picking up heavy chit and puttin it back down..great training and rest up

**mrky03** · 09-29-2011, 08:13 PM

Got that right Mike! Finished up this training cycle today.

bench press
135x10,185x6,225x6,255x1,275x7,6,6

incline dumbell
120x6,5

dips
70x7,7

barbell curls
95x6,115x6,135x8,7

alt dumbbell curls
65x8,6

hammer curls
55x8

wrist curls
125x8,8

reverse wrist curl
95x10

We finally got a decent leg press machine at our gym! Great gym, leg press machines just sucked! Can't wait to try it out when I get back!

**mrky03** · 10-06-2011, 07:54 PM

Tomorrow is the last day of my vacation, heading home early Saturday morning. A week flys by doesn't it? The weather has been great, upper 70's and sunny. Perfect for just soaking it up out on the beach. Man I have blown my diet this week! lol

**masterschamp** · 10-07-2011, 09:20 AM

Originally Posted by mrky03

Tomorrow is the last day of my vacation, heading home early Saturday morning. A week flys by doesn't it? The weather has been great, upper 70's and sunny. Perfect for just soaking it up out on the beach. Man I have blown my diet this week! lol

Joel....what the hell is the point of a vacation unless if youdon't COMPLETELY blow the diet!!!!! My favorite part!!!!! Sounds like you had a great time. That's what it's all about my brother!

Keith

**mrky03** · 10-10-2011, 08:47 PM

Originally Posted by masterschamp

Joel....what the hell is the point of a vacation unless if youdon't COMPLETELY blow the diet!!!!! My favorite part!!!!! Sounds like you had a great time. That's what it's all about my brother!

Keith

LOL, I did a good job of that!

**Hammerfit** · 10-10-2011, 08:55 PM

Originally Posted by mrky03

LOL, I did a good job of that!

Time to start the next chapter!

**KevinCouch** · 10-10-2011, 09:05 PM

Joel, Isn't it funny that you look so forward to your break from training on vacation and when you're on vacation you can't wait to get back to training? We've been hooked on this for a long, long time. I guess there are worse things to be addicted to.

**mrky03** · 10-11-2011, 08:52 PM

Lol! Yes we are a bunch of iron junkies aren't we!

Haven't posted my training this week, my father is in the hospital. We took him Sunday morning, very ill. He has a pocket of infection in his liver the size of a baseball! They transfered him to another hospital this evening and are going to perform a precedure to drain it tomorrow. He's getting on in years (77) so this has really taken its toll on him.

**mrky03** · 10-17-2011, 08:55 PM

Last week was the first week of my new training cycle. Went light on everything getting reaclimated to training.

squats
135x10,225x10,275x6,335x5,389x2,405x6,5,5

leg press
760x6,940x12,1030x12

We just got a Nebula leg press machine, it feels awesome! I will be going up in weight next week for sure.

sldl
325x8,6

leg curl
105x8,6

standing calf
300x10,8,6

calf press on sled
450x10,10