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Post by mrky03 on Dec 7, 2009 18:43:49 GMT -5
barbell curl 135x11,4,2 18rp
one arm rev. cable curl 32.7x15ss
bicep stretch bdwt. x 70sec.
seated calf 280x12 DC
lying leg curl 95x12,6,4 22rp.
squat 385x10ss 265x20ss
Good workout, squats went really well, felt light in fact. I feel like I can really push myself on the 20 rep set now. It's taken me a while to get my conditioning back on these! I'll go at least 275 next time.
meal 1 4 omega 3 eggs/1 cup whites 2 packets oats
meal 2 60g whey isolate/2 packets oats
meal 3 8 oz. chicken breast green beans
meal 4 30g whey isolate
meal 5 7 oz. eye of round 2 packets oats
meal 6 60g whey 2tbsp peanutbutter
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Post by intenceman on Dec 7, 2009 20:39:35 GMT -5
You're too modest! Are you still dieting???
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Post by mrky03 on Dec 9, 2009 17:18:21 GMT -5
HS incline press 280x11,3,2 + 30 sec static hold 16rp
pec stretch 55x75sec.
seated dumbbell press 65x15,6,3 24rp
delt stretch bdwt. x 90 sec.
cgbp (Smythe) 190x8,3,2 13rp.
tricep stretch 50x120sec.
HS wide grip pulldown 320x12,5,2 19rp.
T-bar row 160x10ss 180x7ss
width stretch 100x100sec
thickness stretch bdwt.x 90 sec.
cable crunch 115x15ss, 115x10ss
Still doing 35-45 min. treadmill 3-4 times a week. bdwt. 205lbs.
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Post by mrky03 on Dec 9, 2009 17:21:08 GMT -5
You're too modest! Are you still dieting??? Not really dieting, just eating clean and trying to up my protein and carbs gradually. I want to stay lean. Like Dante says, I need to eat like I'm 225 and do cardio like I'm 8 percent bodyfat!
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Post by intenceman on Dec 9, 2009 17:39:19 GMT -5
That makes sense! I'm kind of puffy- watery, but still can see striations in my delts, a few in my pecs and split bis. Trying to keep at least that degree of leaness during my mass (I don't bulk anymore). I don't ever want to have to drop 25 -30 lbs again! Seems to be the best strategy!
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Post by mrky03 on Dec 11, 2009 17:31:43 GMT -5
incline dumbbell curls 45x15,3,2 20rp
hammer curl 45x15ss
bicep stretch bdwt. x 90 sec.
standing calf 195x12 DC
sldl 365x10ss, 335x11ss
leg press (sled) 740x10ss, 540x20wm
quad stretch bdwt. x 60.
ham stretch 145x120sec.
Quads were toast today! The quad stretch was brutal after that WM set! Start crushing my numbers next week!
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Post by mrbeefy on Dec 11, 2009 18:28:09 GMT -5
Lookin' good there Joel!
LOVE a good leg day !
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Post by mrky03 on Dec 12, 2009 11:00:07 GMT -5
Lookin' good there Joel! LOVE a good leg day ! Thanks Frank! It's taken me a while to get my intensity to the level that's nessasary on those WM sets. I'm getting there now!
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Post by mrky03 on Dec 15, 2009 19:22:29 GMT -5
Smythe incline press LT 200x18rp TT 205X20rp
chest stretch 55x75sec.
HS shoulder press LT 180x19rp TT 185x23rp
delt stretch bdwt.x 90x90 sec.
cgbp LT 180x18rp TT 185x15rp
tricep stretch 55x90sec.
rack chins LT 70x21rp TT 75x23rp
dead lifts 455x6ss 405x8ss
width stretch 105x100sec.
thickness stretch bdwt.x90 sec.
Strength and reps went up on everything except cgbp. I think my pressing muscles were getting pretty fatigued at that point! First time back on deads since before my contest so I just went with a weight that was challenging but not impossible! Good workout!
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Post by mrbeefy on Dec 16, 2009 4:25:34 GMT -5
Joel,
455/405 on deads looks pretty good to me..even post contest!
Nice stretch.
I chuckle every time you write "Smythe" machine...sounds so VERY British or something!
Nice job! KEEP at it brother!
How's your nutrition coming along post contest? What are you 2010 plans?
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Post by intenceman on Dec 16, 2009 16:31:46 GMT -5
You did 23 chins with 75 lbs?? Or am I missing something? Deads are pretty good to, especially for breaking in... I had the same reaction as Mr Beefy about the Smythe its different and kinda cool. Keep it up champ!
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Post by mrky03 on Dec 17, 2009 19:03:05 GMT -5
HS curl LT 100x22rp TT 100x24rp
pinwheels LT 55x15 TT 55x18
bicep stretch bdwt. x 80sec.
Life Fitness calf press LT 190X12 TT 200x10
sumo leg press LT 580x10ss 490x15ss TT 580x17ss 630x12ss
hacks LT 450x10ss 270x20wm TT 470x10ss 290x20wm
quad stretch bdwt x 90sec
ham stretch 145x120sec
Still trying to find my groove on sumo leg press, getting better. Hacks are going well, I think I'll be able to progress on these for a while. Shooting for 6 plates per side!!
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Post by mrky03 on Dec 17, 2009 19:12:20 GMT -5
You did 23 chins with 75 lbs?? Or am I missing something? Deads are pretty good to, especially for breaking in... I had the same reaction as Mr Beefy about the Smythe its different and kinda cool. Keep it up champ! HA HA, those were rack chins, their done with you're feet up on a high bench and the weight rests across your legs. They were done rest paused 14 reps, stop take 15 deep breaths 6 reps, rest pause then 3 reps. You count the total reps done and then you have to beat it the next time this exercise comes around in the rotation. www.youtube.com/watch?v=vM-b4qOOWsEYeah, "Smythe" is the way Dante says it over on IM! He has quite a sense of humor!
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Post by mrky03 on Dec 17, 2009 19:17:35 GMT -5
Joel, 455/405 on deads looks pretty good to me..even post contest! Nice stretch. I chuckle every time you write "Smythe" machine...sounds so VERY British or something! Nice job! KEEP at it brother! How's your nutrition coming along post contest? What are you 2010 plans? Thanks Frank, I'm still eating pretty good. Staying pretty lean, I keep my carbs moderate and try to eat them earlier in the day. Still shooting for 300+ grams of protein each day. Nothing concrete for 2010 at this point I've got a contest in mind but I'll have to see how my training goes these next 3 months.
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Post by mrbeefy on Dec 17, 2009 20:17:15 GMT -5
STILL lookin' good there Joel.
Contest on the horizon, or not, looks like your training to get into the ARENA!
Great Job!
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Post by mrky03 on Dec 19, 2009 15:15:13 GMT -5
dumbbell bench press 100x15,6,3 (24rp)
pec stretch 55x90sec
military press (standing) 135x12,4,2 (18rp)
delt stretch bdwt.x 90sec.
dead sculls 90x20,6,4 (30rp)
tri stretch 60x90sec
wide grip pullup 45x10,5,3 (18rp)
rack deads 475x11ss 425x16ss
width stretch 110x90sec
thickness bdwt.x60sec
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Post by nwtrnr on Dec 19, 2009 15:19:52 GMT -5
Tearing it up!
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Post by intenceman on Dec 19, 2009 20:08:31 GMT -5
Good stuff! Yeah Dante can be a character!
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Post by mrky03 on Dec 21, 2009 16:35:45 GMT -5
barbell curl 140x20rp
one arm rev. cable curl 30x18ss
bicep stretch bdwt. x 75sec.
seated calf raise 145x12 dc
lying leg curl 100x22rp
squat 395x10ss 275x20wm
quad stretch bdwt.x 120sec
ham stretch 145x75sec.
Pretty good one!
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Post by mrbeefy on Dec 22, 2009 4:10:47 GMT -5
Yup! I agree...looks like a good one to me too I especially like the reverse cable curls for tri's. They always give my try a good pump at the end of a wrokout! Keep it up Joel.....2010 right around the corner!
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