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Post by Roger on Nov 25, 2008 19:12:38 GMT -5
Great training-Great physique!!!!!!!!
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Post by RUBICON19 on Nov 25, 2008 20:27:58 GMT -5
So, whats the plan to bring up the hammies and the glutes?
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Post by mrky03 on Nov 26, 2008 20:21:26 GMT -5
Great training-Great physique!!!!!!!! Thanks Rog!!
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Post by mrky03 on Nov 26, 2008 20:25:51 GMT -5
So, whats the plan to bring up the hammies and the glutes? You know I'm thinking some heavy a$$ lunges are in order! A lot of people have recommended those abduction machines and what not but that just does not fit in with my training philosophy. I believe you most effectively get to a muscle is with heavy weight with high intensity! So I intend to do that!
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Post by RUBICON19 on Nov 26, 2008 20:49:22 GMT -5
So, whats the plan to bring up the hammies and the glutes? You know I'm thinking some heavy a$$ lunges are in order! A lot of people have recommended those abduction machines and what not but that just does not fit in with my training philosophy. I believe you most effectively get to a muscle is with heavy weight with high intensity! So I intend to do that! I agree. Those lunges will do it
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Post by mrky03 on Nov 27, 2008 12:00:34 GMT -5
Yesterday I did some calves and abs plus cardio.
This morning I went to the gym and knocked out some delts and and traps.
standing military press 95x10,115x6,135x5,145x2,185x4,3
Still weak as hell on these. Can you believe I was doing 205 for 6 at one point! I'll get it back up there!
seated dumbbell press 90x6,5
lateral raise 45x6,6
shrug 405x6,425x6
upright row 115x6,135x6,4
Time to go eat some Thanksgiving dinner!
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Post by mrky03 on Nov 28, 2008 12:33:22 GMT -5
squats 135x10,225x10,275x6,315x6,365x6,385x6,6
front squats 255x6,265x6
These felt better today, still getting used to the Sting Ray
lunge 135x6,185x5
sldl 225x6,315x6,355x6,6
lying leg curl 105x7,5
My legs are trashed today!
Getting ready for yet another Thanksgiving feast!
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Post by intenceman on Nov 28, 2008 20:52:38 GMT -5
The back pic- wow! Your back is just great- no other way to put it, your arms are ripped on that shot too- I don't see that often anymore. I think that the deep squats and leg presses will do more for gaining in the areas you're targeting. Also heavy deads - from the floor or low rack. Also seated leg curls really holding and squezing the contraction. Just my 2 cents. Enjoy the feast!
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Post by mrky03 on Nov 29, 2008 10:38:53 GMT -5
The back pic- wow! Your back is just great- no other way to put it, your arms are ripped on that shot too- I don't see that often anymore. I think that the deep squats and leg presses will do more for gaining in the areas you're targeting. Also heavy deads - from the floor or low rack. Also seated leg curls really holding and squezing the contraction. Just my 2 cents. Enjoy the feast! Thanks James, I agree heavy overload is the answer. I really appreciate having you in my corner!
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Post by fit on Nov 30, 2008 12:33:42 GMT -5
Yeah- you're not strong or anything...
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Post by mrky03 on Nov 30, 2008 12:53:04 GMT -5
Yeah- you're not strong or anything... Haha! We're never satisfied are we Chris? I feel like I'm fighting off old age with a vengence! For as long as possible anyway!
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Post by RUBICON19 on Dec 1, 2008 20:30:16 GMT -5
Yeah- you're not strong or anything... About as strong as a baby..... , , , , , , , , , , , , , , , , , BABY GORILLA that is!
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Post by mrky03 on Dec 1, 2008 20:48:10 GMT -5
You kill me Randy!! ;D
Today's workout.....
bench press 135x10,225x6,4,245x2,275x6,5,315x1 (went up easier this week!)
incline dumbbell 120x7,4
dips 85x6,5
triceps pressdowns 70x10,85x6,130x6,5
lying extensions 120x4,4
Wow my tri's were done! I teamed up with my old training partner today and we pushed though the workout pretty quickly.
I'm helping him train for his first show, he's never even been to see one! Cory's a big kid lots of muscle and strong as a horse! He's still benching 315 for 5 reps and weighing less than 200lbs. Oh, he's 21 years old graduated with my daughter! We trained together when he was still in high school and he won his weight class at the state high school power lifting meet. 365 bench and 530 deadlift when he was 18. Hopefully we'll be teaming up full time in a few more weeks! Hey it keeps me young training with the youngster!
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Post by fit on Dec 1, 2008 21:03:36 GMT -5
Keep him away from your daughter, farmer! You know how those Kentucky boys are!
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Post by RUBICON19 on Dec 2, 2008 10:32:37 GMT -5
WOW! Dayum. Good luck to him. Whens the show? Does he know that, through you being on WOTW, he is not exempt from PICS!!!, PICS!!!, PICS!!! ??
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Post by mrky03 on Dec 2, 2008 19:46:29 GMT -5
Keep him away from your daughter, farmer! You know how those Kentucky boys are! HAha! He's somewhat already attached and a father to boot! But thats another story!
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Post by mrky03 on Dec 2, 2008 19:48:10 GMT -5
WOW! Dayum. Good luck to him. Whens the show? Does he know that, through you being on WOTW, he is not exempt from PICS!!!, PICS!!!, PICS!!! ?? Its the Northern Ky. March 11'th I think. Its one of the biggest shows in this part of the country. He'll be in the novice class but its still going to be trial by fire! He's got a ways to go but he's got the mental attitude to do what it takes!
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Post by mrky03 on Dec 2, 2008 19:54:00 GMT -5
Man, I love to deadlift! Its been a while so I took it somewhat easy today.
deads 225x10,275x6,335x6,405x2,425x6,435x6
I was huffin and puffin on that second heavy set!
bent over rows 225x6,245x6,5
v-grip pulldowns 200x6,5
pullups bdwt. x 10,7
vertical leg raise bdwt. + 15lbs. x 12,10
decline crunch 35x12,10
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Post by RUBICON19 on Dec 2, 2008 20:38:59 GMT -5
Great lookn deads!
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Post by mrky03 on Dec 3, 2008 17:52:01 GMT -5
My traps are trashed! Deadlifts are the best trap exercise for sure!
Today was an easy day I decided to group calves, bi's and forearms together.
standing calf raise 345x8,8,8
seated calf raise 5 plates x 8,8,7
standing barbell curl 145x6,6
alt. dumbbell curl 65x6,6
hammer curl 65x5
wrist curl 115x8,8
reverse wrist curl 65x10,8
16 min. Max-OT cardio on eliptical machine, 277 cal.
I still eating pretty strictly after eating pretty badly over Thanksgiving!
meal1 10 egg whites/3 yolks 3/4 cup oatmeal
meal 2 2 scoops whey 3/4 cup oatmeal
meal 3 12 oz. chicken breast 2 cups green beans
pre workout 24g whey/dex/creatine
post workout 24 g whey/dex/creatine
meal 4 48g whey/3 rice cakes
meal 5 8 oz. chicken breast red beans and rice
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