|
Post by mrky03 on Jun 8, 2011 4:43:10 GMT -5
Great to have you back Timbo! Breaking in after a week off. Placed 5'th in my first Nattie Pro show! I will post some pics later. squats 135x10,225x10,275x6,315x6,335x6,365x6,6,6 lunge on step 135x6,185x5,5 sldl 225x6,315x6,6 leg curl 105x6,6 standing calf 300x6,6 seated 4 plates x 8,8 Uploaded with ImageShack.us
|
|
|
Post by nwtrnr on Jun 8, 2011 19:03:49 GMT -5
Joel, you just keep improving, great job!
|
|
|
Post by Tim Wescott on Jun 8, 2011 20:00:57 GMT -5
Great to have you back Timbo! Breaking in after a week off. Placed 5'th in my first Nattie Pro show! I will post some pics later. squats 135x10,225x10,275x6,315x6,335x6,365x6,6,6 lunge on step 135x6,185x5,5 sldl 225x6,315x6,6 leg curl 105x6,6 standing calf 300x6,6 seated 4 plates x 8,8 Uploaded with ImageShack.usCongrats on the placing Joel......you look freakin` great buddy. Also,a pleasure to have you back also........one of the cornerstones of the board. Hey Joel............stay on point!!! LOL ;D
|
|
|
Post by oldnavy on Jun 8, 2011 21:49:52 GMT -5
I'm glad you guys are back. It's been lonely on this board...LOL
|
|
|
Post by mrky03 on Jun 9, 2011 18:44:55 GMT -5
Haha, great to be back! Seems like home!
Still acclimating this week.
seated military press 95x10,135x6,155x6,185x6,6,5
lateral raise 35x6,40x6,6
seated rear lateral 40x8,8
barbell curl 65x10,95x6,115x6,125x6
alt dumbbell curl 50x6,55x6
hammer curl 50x6
Bdwt. is still at 200, my metabolism is running high. I'm eating basically the same as pre contest but slightly more carbs. Loosen up some on weekends.
|
|
|
Post by GerryT on Jun 10, 2011 13:32:19 GMT -5
Congrats on the placing, Joel! look super, brother. I owe you about a dozen calls at least. Hope we can catch up soon.
|
|
|
Post by mrky03 on Jun 10, 2011 20:07:50 GMT -5
Congrats on the placing, Joel! look super, brother. I owe you about a dozen calls at least. Hope we can catch up soon. No problem Gerry, life is busy! Hope you're doing well.
|
|
|
Post by mrky03 on Jun 10, 2011 20:15:26 GMT -5
Last breakin workout of the week.
bent over rows 135x10,185x10,225x6,255x6,275x6,6
close grip pullups bdwt. x 6 +25x6,6
seated cable row 200x6,240x6,260x6
shrug 225x6,315x6,365x6,405x6,6
cable crunch 100x12,115x12,12
lying leg raise 35x10,10
|
|
|
Post by Tim Wescott on Jun 11, 2011 17:02:49 GMT -5
Good stuff my friend.................keep it up.
What pro card did you win and what was your first pro contest?
Boy am I out of the loop !! #oldmansmiley9lq#
|
|
|
Post by mrky03 on Jun 13, 2011 16:09:26 GMT -5
Good stuff my friend.................keep it up. What pro card did you win and what was your first pro contest? Boy am I out of the loop !! #oldmansmiley9lq# I earned my pro card at Old Navy's (Scott) show last July. The NGA Alabama Open. I won the Heavy Wt. open class and the over 40 and overall Master's. I just competed in the SNBF Pro World Olympia, they recognize NGA pro cards. That was my first and only pro show. I'll probably just train until next summer and do that one again. I'm really not into seeing how many shows I can place in a year anymore! Too stressful and time consuming! lol
|
|
|
Post by mrky03 on Jun 13, 2011 16:13:33 GMT -5
WEAK as a kitten today! lol I'm still weak from my contest prep I guess, numbers just aren't there!
bench press 135x10,185x6,225x4,245x2,275x4,4,3
incline barbell 245x4,3
incline dumbbell 100's x 6
lying extension 70x10,120x7
press downs 115x7,6
seated dumbbell tricep ex. (two hands) 80x7,6
|
|
|
Post by Tim Wescott on Jun 13, 2011 20:28:58 GMT -5
WEAK as a kitten today! lol I'm still weak from my contest prep I guess, numbers just aren't there! bench press 135x10,185x6,225x4,245x2,275x4,4,3 incline barbell 245x4,3 incline dumbbell 100's x 6 lying extension 70x10,120x7 press downs 115x7,6 seated dumbbell tricep ex. (two hands) 80x7,6 What a weakiling!1 LOL ;D I only wish I was that weak! You know what I saw when tough days come along and lighter weights feel heavy........."If it feels heavy,it is heavy?|" ! Muscles don`t know the numbers on the bar,they only know what feels heavy and stresses them. Good workout buddy!!
|
|
|
Post by mrky03 on Jun 14, 2011 19:12:19 GMT -5
True Tim, and it certainly felt heavy! lol
Still just weak from the contest prep. You know how it goes, takes a little while to get back in the groove.
squats 135x10,225x10,275x6,315x6,365x6,375x6,385x5
lunge up on step 135x6,185x5,195x5
sldl 225x6,315x6,335x5,4
leg curls 105x7,6
|
|
|
Post by mrky03 on Jun 15, 2011 16:17:14 GMT -5
Bent over rows (standing on platform) 135x10,185x6,225x6,255x4,275x6,280x5
pullups bdwt.x 6, +30x6,6
seated cable row 260x7,265x5
barbell curl 95x10,115x6,135x6,140x4
alt dumbbell curl 60x7,65x6
Feeling good today, started taking Scivation's new pre workout supp. Novem. Also using Universal's post workout supp. Torrent.
|
|
|
Post by mrky03 on Jun 16, 2011 18:22:20 GMT -5
seated military press 115x6,135x6,155x6,190x6,195x4
seated dumbbell press 90x4,4
lateral raise 50x6,6
bent over lateral 60x6,65x6
shrugs 455x6,465x6
upright row 135x6,6
|
|
|
Post by Tim Wescott on Jun 20, 2011 20:57:20 GMT -5
Stronger than a bull,for feeling so weak!
Nice training bud!!
|
|
|
Post by mrky03 on Jun 21, 2011 18:05:49 GMT -5
Stronger than a bull,for feeling so weak! Nice training bud!! Haha, its coming back! I always get impatient!
|
|
|
Post by mrky03 on Jun 21, 2011 18:06:25 GMT -5
6-20-11 bench press 275x4,265x5,4
incline barbell 235x5,4
incline dumbbell 100x7
lying tricepts extension 125x7
pressdowns 130x6,5
seated tricepts (ez curl bar) 75x7,5
6-21-11
squats 395x6,5,4
leg press 760x6,6
sldl 345x6,5
leg curl 105x7,6
|
|
|
Post by mrky03 on Jun 22, 2011 18:24:57 GMT -5
bent over rows 135x10,205x6,225x6,255x4,275x2,295x6,5
pullups bdwt. + 45 x 6,6
seated cable row (straght bar)
260x6,6
barbell curl 95x10,115x6,135x6,5
alt dumbbell curl 65x5,4
close grip ez curl bar 120x6
bdwt. staying at or just below 200, still look pretty much like I did at my show. Strength is coming up.
|
|
|
Post by Tim Wescott on Jun 22, 2011 21:37:19 GMT -5
NICE!!!!!!!!!!!!!!!
|
|