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Post by intenceman on Jul 8, 2011 19:16:40 GMT -5
Brutal poundages my friend............big props!! #arockon6ha# Joel,I keep looking at the pics you posted and you are looking the best I`ve ever seen you look........very inspiring to me. If I feel like quitting all I have to do is check your pics and the rest of these animals journals and I`m right back on track. Not a lot of members here,but we train our asses off! Yes we do! Per capita, I would like to see a site beat it! |
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Post by mrky03 on Jul 11, 2011 17:03:37 GMT -5
bench press
135x10,185x6,225x4,245x1,265x6,270x5,5
incline barbell
240x5,3
incline dumbbell
110x6
lying tricepts extension
110x6,130x7
pressdowns
120x7,6
single dumbell extension
85x7,6
Slowly bringing up my strength! Just being patient with it, adding small increments each week. Tricepts strength is coming along nicely, also doing rotator cuff exercises after each chest and shoulder workout.
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Post by mrky03 on Jul 12, 2011 17:39:34 GMT -5
Squats
135x10,225x10,275x6,335x4,385x1,415x6,5,4
leg press
810x7,6
sldl
355x6,5
leg curl
120x7,6
Brutally hot at work today! 103 with a heat index of 115! Still had a good leg workout though!
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Post by mrky03 on Jul 13, 2011 19:08:18 GMT -5
bent over rows
135x10,185x6,225x6,275x4,305x6,6
pullups
bdwt. x 6, +50x7,6
seated cable rows
270x8,6
barbell curls
135x6,5
alt dumbbell curls
60x8,6
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Post by mrky03 on Jul 14, 2011 17:02:44 GMT -5
Seated barbell press
95x10,135x6,155x4,185x1,205x6,6
seated dumbbell press
95x5,4
lateral raise
45x7,50x6
bent over lateral
60x8,7
shrugs
225x10,315x6,405x6,475x6,6
upright rows
135x6,145x6,6
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Post by mrky03 on Jul 19, 2011 17:27:46 GMT -5
DAM it's hot! Still have to train though
Yesterday,
Bench press
135x10,185x6,225x4,245x2,270x6,5,5
incline press
240x6,5
incline dumbbell
110x7
lying extension
70x6,90x6,130x7
pressdowns
115x7,6
dumbell extentions
85x8,7
Today
squats
135x10,225x6,275x6,335x4,385x2,415x6,6,5
leg press
830x7,6
sldl
355x7,6
leg curl
120x5,105x8
Bdwt. 202
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Post by mrky03 on Jul 20, 2011 17:47:51 GMT -5
bent over rows (standing on box)
135x10,185x6,225x6,275x6,295x6,5
pullups (parelle grip)
bdwt. x 6, +50x6,6
seated cable row
260x8,6
barbell curl
95x10,115x6,135x8,6
dumbell curls
60x6,6
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Post by mrky03 on Jul 21, 2011 17:43:26 GMT -5
seated military press
95x10.135x6,155x4,185x2,205x6,6
seated dumbbell press
90x7,6
lateral raise
45x8,8
bent over lateral
60x8,8
shrug
225x6,315x6,405x6,475x6,6
upright row
135x8,145x6
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Post by mrky03 on Jul 25, 2011 15:28:41 GMT -5
bench press
135x8,158x6,225x4,245x2,270x8,6,6
incline barbell
225x6,6
incline dumbbell
110x6
lying tricepts extentions
70x10,110x8
pressdowns
115x8,8
dumbbell extentions
85x8,75x7
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Post by nwtrnr on Jul 25, 2011 22:24:58 GMT -5
Wow! Joel those are some impressive stats!
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Post by mrky03 on Jul 26, 2011 18:20:42 GMT -5
Wow! Joel those are some impressive stats! Thanks, I'm trying to push it on up there! |
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Post by mrky03 on Jul 26, 2011 18:22:15 GMT -5
Typical day of eating and working out for me. 5:00am 1 serving Scivation Novem 1 scoop whey/30g cereal/8oz almond milk 5:30am 16 min HIIT cardio 6:00am 2 scoops whey/frozen fruit/2 cups egg whites/8oz almond milk I have half of this and the other half at my 8:30 meal 8:30am Other half of the protein drink 11:30am 7oz. chicken breast/12oz green beans 1:30pm 2scoops whey/apple 3:00pm 1 serving Scivation Novem squats 135x10,225x8,275x6,335x4,385x1,405x6,7,6 First working set felt heavy! The second and 3'rd went easier,go figure! leg press 580x6,830x8,8 sldl 225x8,275x8,315x8,7 went a little lighter today, next week is my recovery week. leg curl 105x8,7 4:00pm 1 scoop whey/5g creatine/2 bannana's 5:00 1 scoop whey/peach 6:30pm 6 oz. chicken breast/sweet potato fries 8 weeks post contest  Uploaded with ImageShack.us |
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Post by Mrbig7 on Jul 26, 2011 21:45:37 GMT -5
Hey, great pic. You are staying very lean even 2 months post contest. Training weights have been looking good, too. Looks like that Max-OT training is working GREAT for you! Are you wrapping your knees when you squat or are they using a weight belt only? Also, did you do the Cut diet for this last show, or something else? If I remember correctly you used to diet on fairly low carbs..
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Post by mrky03 on Jul 27, 2011 19:25:31 GMT -5
Bent over rows
135x10,225x8,250x6,285x8,8
parallel grip pullups
bdwt.x 8, +50x8,7
seated cable row
260x8,7
barbell curl
95x10.115x6,125x8,8
dumbbell curls
50x8,8
close grip ez curl bar
110x6
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Post by mrky03 on Jul 27, 2011 19:29:45 GMT -5
Hey, great pic. You are staying very lean even 2 months post contest. Training weights have been looking good, too. Looks like that Max-OT training is working GREAT for you! Are you wrapping your knees when you squat or are they using a weight belt only? Also, did you do the Cut diet for this last show, or something else? If I remember correctly you used to diet on fairly low carbs.. Hey thanks! I have been using wraps, I usually don't but my knees have been a little creaky lately! lol Actually I've just been wrapping above and below the knee not right on my kneecap. I still stay pretty low carb but I eat more than I used to. Pre contest was approxamately 330g pro 180g carbs on training days. I eat most of my high gi carbs pre and post workout. |
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Post by Mrbig7 on Jul 27, 2011 23:38:15 GMT -5
Thanks for the info, Joel! Looks like diet-wise you are following pretty close to Skip Lacour's recommendations as well. Workouts continue to look strong. Keep it up!
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Post by mrky03 on Jul 28, 2011 20:07:01 GMT -5
seated barbell press
95x8,135x8,155x4,185x1,205x6,5
seated dumbbell press
90x7,6
lateral raise
45x8,8
bent over lateral
65x8,8
shrugs
225x6,315x4,405x4,475x8,8
upright rows
135x8,8
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Post by mrky03 on Jul 28, 2011 20:08:51 GMT -5
Thanks for the info, Joel! Looks like diet-wise you are following pretty close to Skip Lacour's recommendations as well. Workouts continue to look strong. Keep it up! Yes, I switched over to the timed carbs last year. I feel so much better doing it this way. No more low carb blues! You look huge in your avi! |
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Post by mrky03 on Aug 9, 2011 18:55:17 GMT -5
Back in the gym after a week off! Yesterday,I started the week off right with legs
Leg press
490x10,580x8,670x8,760x8,810x8
squats
225x8,275x6,315x4,365x6,6
dumbell lunges on box
50's x 8,8
seated leg curls
150x8,190x8,195x8
standing calf raise
195x10,225x10,300x8,335x8,8
seated calf
5 plates x 8,8
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Post by mrky03 on Aug 9, 2011 18:58:26 GMT -5
Bi's, tri's and forearms
barbell curls
65x10,95x10,115x8,125x6
alt dumbbell curls
50x8,55x8
hammer curls
45x8
press downs
70x10,10,85x8,100x6,115x8,8
lying extensions
70x10,110x8,8
wrist curls
95x8,115x8,8
reverse wrist curls
65x8
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