Joel's New Year Resolution!

[mrky03]

Friday,

bench press
135x10,185x10,225x6,245x4,285x5,5

incline dumbbell
120x7,4

dip
60x6,5

lying leg raise
35x12,12

cable crunch
115x12,12

[mrky03]

squats
135x10,225x10,275x6,315x6,365x6,405x6,405x8

Hips felt a little sore today so I took it easy, had good execution and it felt good especially on the last set.

leg press
760x10,810x6,6

leg curl
120x8,6

sldl
225x6,315x6,365x8

[Hoopie]

Joel my friend its been a while. an by the looks of things in your juornal your strenght has gone up and up. An with that i would bet your size also. How have you been and hows the new year treating you buddy?

[Tim Wescott]

Geez Joel,between you and Keith,you guys must lift a few dozen tons per week!! LOL

Great training buddy!

[mrky03]

Feb 8, 2010 23:36:49 GMT -5 Hoopie said:

Joel my friend its been a while. an by the looks of things in your juornal your strenght has gone up and up. An with that i would bet your size also. How have you been and hows the new year treating you buddy?

Steve! Good to hear from you buddy! I'm doing well, my training is coming along. Just trying to get in shape for some competitions this summer.

Thanks for taking time to check out my journal!

[mrky03]

Feb 10, 2010 16:13:56 GMT -5 Tim Wescott said:

Geez Joel,between you and Keith,you guys must lift a few dozen tons per week!! LOL

Great training buddy!

Thanks Tim, its an honor to be mentioned in the same sentence with Keith!

[mrky03]

standing calf
150x10,195x8,300x6,345x10,10

seated calf
205x8,7

Life Fitness calf press
190x10

seated military press
95x10,115x10,135x6,165x2,200x6,4

seated dumbbell press
95x6,4

lateral raise
50x8,6

seated bent over lateral
50x8,6

Life Fitness eliptical, 20 min. intervals, level 12, 331 cal.

[intenceman]

Looks like you're hammering those calves pretty good!

[mrky03]

barbell rows
135x10,185x10,225x6,275x2,315x6,6

pulldowns
240x6,6

seated cable rows
270x6,6

HS shrugs
2 plates (per side) x 10,3 plates x 10, 4 plates x 10, 5 plates x 6,6

Life Fitness lower back machine
250x10,8

[mrky03]

bench press
135x10,185x10,225x6,255x2,290x5,4

incline dumbbell
120x7,5

dip
bdwt.+ 70x6,5

lying leg raise
35x12,12

cable crunch
115x12,10

[mrbeefy]

Nice work buddy!

Time WELL invested

[mrky03]

Monday

squats
135x10,225x10,275x6,335x6,385x2,405x10,415x7,6

leg press
810x6,6

leg curl
120x9,6

sldl
225x6,315x6,365x8

[mrky03]

barbell curl
45x15,95x10,115x6,135x2,150x8,6

alt. dumbbell curl
70x6,6

hammer curl
65x6

push down
60x15,70x10,85x6,115x4,130x10,6

lying extensions
110x8,6

single dumbbell extension seated
75x10

wrist curls
95x15,12

[mrky03]

seated dumbbell press
95x10,115x10,135x6,155x6,185x1,205x6,4

seated dumbbell press
95x6,90x4

laterals
50x8,7

seated bent over laterals
50x8,8

standing calf raise
355x8,8

seated calf raise
215x8,8

[intenceman]

Dang, HAMMERING AWAY.. You're a machine, Joel! Keep rocking it!

[Tim Wescott]

Crazy workouts as usual Joel!!

Great benches,squats,bb curls,etc. etc. etc.

Stay focused brother!

[mrky03]

Thanks guys!

Thursday's back workout went well...

bent over rows
135x10,185x10,225x6,275x6,315x6,6

pulldowns (dual pulleys)
220x6,5

seated cable row
270x6,6

rack dead/shrug
225x6,315x6,405x6,6


Friday

benchpress
135x10,185x10,225x6,265x2,295x5,4

incline dumbbell
130x4,120x4

dip
bdwt. + 70x6,6

HS ab machine
100x20,120x10,10

vertical leg raise
bdwt. x 12,12

I'm going to start a new journal next week. Today is exactly 20 weeks out from the NGA Alabama Open Natural pro qualifier!

[intenceman]

Sounds great Joel! How long do you think you'll have to diet for this one? You must stll be fairly lean having competed not long ago..