|
Post by mrky03 on Nov 18, 2009 20:34:21 GMT -5
I'm starting my off season DC routine! Looking forward to making some big gains!
I won't start my blast until the week after next. I'll just be cruising for the rest of this week and next week, getting myself reacclimated and ready for the hard traing ahead!
HS curl 90x18ss, 90x12ss pinwheels 40x15ss bicep stretch bdwt. x 60 sec.
Life Fitness calf press 180x12 (dc style)
sldl 315x15 315x12ss
leg press 6plates 9per side) x12 5 pl (per side) x22
ham stretch 135x 60 sec quad stretch x 60 sec
|
|
|
Post by mrky03 on Nov 20, 2009 19:12:08 GMT -5
Still crusing this week.
flat dumbbell bench press 90x20,11,10ss
chest stretch 50x70sec
standing military press 115x15,12,12ss
delt stretch bdwt.x90sec
dead sculls 70x25,15ss
tri stretch 50x90sec
pullups (wide grip) bdwt. x 22,14,10ss
rack deads 455x12,12ss
width stretch 90x90sec
thickness stretch 130x60sec.
Can't wait to start my next blast! I'm not really sure if I should be doing the stretches while I'm crusing, still new to DC.
Bdwt. 203 I'll start posting my diet next week. I'm going to gradually increase calories, try to increase bdwt. without getting fat! Gotta turn into a calorie burning machine!
|
|
|
Post by fit on Nov 21, 2009 8:44:06 GMT -5
I'll be very interested to see your diet paired with your routine. Will you include any cardio?
|
|
|
Post by mrky03 on Nov 21, 2009 14:14:04 GMT -5
I'll be very interested to see your diet paired with your routine. Will you include any cardio? Oh yeah, still doing cardio 3-4 days a week. I'm going to systematically increase my protein from 300g to about 400g and increase my carb intake. I'm going to eat my carbs earlier in the day and eat protein/fat/veg in the evening. Don't want to gain fat but I need to increase calories to get bigger. Which means I've got to utilize the food I eat.
|
|
|
Post by RUBICON19 on Nov 21, 2009 14:28:21 GMT -5
I'll be very interested to see your diet paired with your routine. Will you include any cardio? Oh yeah, still doing cardio 3-4 days a week. I'm going to systematically increase my protein from 300g to about 400g and increase my carb intake. I'm going to eat my carbs earlier in the day and eat protein/fat/veg in the evening. Don't want to gain fat but I need to increase calories to get bigger. Which means I've got to utilize the food I eat. Great plan Joel. I will be following!
|
|
|
Post by mrky03 on Nov 23, 2009 18:23:31 GMT -5
Still cruising this week, it's hard to be patient! I can't wait to start my blast.
barbell curls 115x15,12 ss
one arm hammer curl on preacher bench 30x15ss
bicep stretch bdwt. x 60
seated calf raise 3 pl. x 12 dc
lying leg curl 90x12, 75x15ss
squats 335x12, 225x17
Felt good to squat again today, I held back quite a bit but I'll no doubt still get sore.
meal 1 3 omega 3 eggs 3 oz. chicken 1 scoop whey 2 serving oatmeal
meal 2 2 scoops whey 2 tbsp. natural peanut butter
meal 3 8 oz. ground beef 6 oz. green beans
meal 4 2 scoops whey
meal 5 chicken salad/croissant rolls
meal 6 2 scoops whey/2 tbsp. natural peanut butter/99g blueberries
|
|
|
Post by mrbeefy on Nov 23, 2009 20:47:49 GMT -5
Lookin' good. Solid Plan.
Do you use digestive enzymes to help bridge the nutrients into your system?
|
|
|
Post by mrky03 on Nov 24, 2009 15:27:42 GMT -5
Lookin' good. Solid Plan. Do you use digestive enzymes to help bridge the nutrients into your system? No, I don't but maybe I should! Need all the help I can get!
|
|
|
Post by mrbeefy on Nov 24, 2009 20:31:46 GMT -5
My chiropractor has suggested two things for Bernie and I.
Zypan...a digestive enzyme which helps with protein digestion in the stomach. and MultiZyme...which helps with protein and carb digestion in the intestine.
We take them before every meal and they seem to be helping a lot. They are also supposed to act as a bridge in getting the digested nutrients into your system....or so I'm told!
|
|
|
Post by mrky03 on Nov 25, 2009 18:35:07 GMT -5
Still cruise'in........
HS incline press 3pl. x 12,10,10ss pec stretch 50x60sec
seated db press 60x15,15,15ss delt stretch bdwt. x 60sec
rgbp (Smithe) 2 pl. x 15,15,15ss tri stretch 50x75sec.
HS wide grip pulldown 320x12,10
T-bar row 2pl. x 15, 2 1/2 pl. x 15ss
width stretch 90x90sec.
Upping my protein and carbs this week, especially tomorrow and Saturday! Big Thanksgiving meals on both days!
|
|
|
Post by intenceman on Nov 25, 2009 22:17:02 GMT -5
Nice workJoel. Enjoy the Holiday feasts!
|
|
|
Post by mrky03 on Nov 27, 2009 13:54:40 GMT -5
Last day of my cruise.
incline db curl 45x12,10ss
one arm rev. cable curl 25x20ss
bicep stretch bdwt. x 60sec.
standing calf raise 180x12 dc.
sumo leg press 490x15,560x10ss
front squats 135x10,225x10,255x8,275x6 Breaking in to these, been a long time since I've done them.
Smythe machine squat 2 pl. per side x 20
ham stretch 135x90
quad stretch bdwt. x 120sec.
Decent workout, I'll go back to rest pausing and trying to beat my log book next week!
|
|
|
Post by nwtrnr on Nov 28, 2009 15:21:05 GMT -5
Excellent job with the workout, I would like to try those front squats but with less weight, I have hard time balancing the bar.
|
|
|
Post by mrky03 on Nov 28, 2009 18:26:05 GMT -5
Excellent job with the workout, I would like to try those front squats but with less weight, I have hard time balancing the bar. Thanks! Front squats are great if you can over come the discomfort of holding the bar on your front delts. I haven't done them in years but I used to do them alot.
|
|
|
Post by nwtrnr on Nov 28, 2009 18:33:36 GMT -5
I'm going to incorporate them just got to be carefull of my shoulder. With that diet you could not put on some mass 400grams of protein! You will be lifting cars in no time. I'm trying to bulk up and get over 200lbs keep fluctuating up and down I think if I can get my legs more built up I'll get there. I tried dumbell squats they were more uncomfortable than the front squats. Good luck with your training you'll be back better than ever.
|
|
|
Post by mrky03 on Dec 1, 2009 16:10:22 GMT -5
Smythe incline 200 (in plates) x 12,4,2rp
pec stretch 55x70sec.
HS shoulder press 180x12,4,3rp
delt stretch bdwt. x 90sec
cgbp (Smythe) 180x12,4,3rp
tri stretch 50x90sec
rack chin 70x12,5,3 rp
bent over row 225x12ss
width stretch 90x100sec
Went with the Smythe machine instead of free weights this time. I don't always have a spotter and the Smythe (that's how they spell it over at IM!) lets me go to failure without worrying about getting stuck. I'll no doubt make it around to all the free weight and machine exercises eventually anyway. That's the nature of DC training.
I subbed in bent over rows for deads today. My lower back is feeling better but I didn't want to push it. Went and got an adjustment, still a little sore. I've learned over the years that its best not to be careless!
IT'S ON RANDY!! LOL
|
|
|
Post by mrky03 on Dec 2, 2009 18:29:01 GMT -5
HS curl 100x12,6,4 22rp
pinwheels 55x15ss
bicep stretch bdwt. x 60sec.
Life Fitness calf press 190x12 DC
sumo leg press 580x10ss 490x15ss
hacks 450x10ss 270x20wm
quad stretch bdwt.x 120sec.
ham stretch 135x130sec.
Felt pretty good today, I probably could've gotten more reps on the hacks they felt awesome today. I wrapped my knees lightly and it felt good. I haven't used wraps in years but I say do what ever it takes to get the job done!
|
|
|
Post by mrky03 on Dec 5, 2009 8:22:33 GMT -5
Dumbbell bench press 100x15.5,2 30sec. static hold 22rp.
pec stretch 55x70sec.
I'm shooting for 30rp on flat dumbbell presses with the 100's before I move up in weight. The dumbbells at my gym go up to 150's in ten lb. jumps from the 100's.
standing military press 135x11,4,2 17rp
delt stretch bdwt. x 90sec
dead sculls 90x15,5,3 23rp (love these)
tri stretch 50x90sec.
wide grip pullup bdwt/50lbs. x 10,4,3 17rp.
rack deads 455x10ss 405x15ss (Man my grip was giving out on these even with the straps!)
width stretch 100lbs. x 90 sec.
thickness stretch bdwt. x 70 sec.
Good workout MASSIVE PUMP! VASO CHARGE RULES!
|
|
|
Post by intenceman on Dec 6, 2009 22:23:27 GMT -5
Awesome stuff Joel!
|
|
|
Post by mrky03 on Dec 7, 2009 18:43:26 GMT -5
Not much compared to you big guy!
|
|