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Post by mrky03 on Dec 27, 2009 17:39:22 GMT -5
Getting behind on my journal!
12-24-09
HS incline 285x11,3,2 16rp 30 sec. static hold
chest stretch 60x75sec.
seated dumbbell press 70x14,3,2 19rp
delt stretch bdwt.x90sec.
cgbp (Smythe) 190x12,4,2 18rp.
tricep stretch 60x120sec.
HS pulldown 330x12,5,3 21rp
T bar 170x12ss 190x6ss
width 110x120sec.
thickness bdwt.x60sec.
10-26-09
incline dumbbell curl 45x16,5,2 23rp.
hammer curl 50x16ss
bicep stretch bdwt.x 80sec.
standing calf 210x12 dc
sldl 365x11ss 315x14ss
leg press 760x12ss 560x30wm (Smoked!)
quad stretch bdwt.x 120
ham stretch bdwt.x 60
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Post by fit on Dec 27, 2009 17:44:45 GMT -5
Sweet workouts, bro! Never seen "rack chins" like that before.
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Post by mrbeefy on Dec 27, 2009 23:42:37 GMT -5
Wow! Great work on the leg presses! Those "wheels" are gonna rock! Thanks for the vote of confidence on my journal! Keep after me and keep me in-line!
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Post by mrky03 on Dec 28, 2009 15:32:19 GMT -5
Smythe incline press LT 205x20rp TT 210x19rp
chest stretch 60x90 sec
HS shoulder press LT185x23 rp TT 190x23 rp
delt stretch bdwt. x 90 sec
rgbp (Smythe) LT 185x15 TT 190x20rp
tricep stretch 60x120sec
rack chin LT 75x23 TT 80x24 rp
deadlift LT 405x8 TT 405x10ss
width stretch 115x120sec.
Lower back was still stiff today so I just did the one set of deadlifts. Exhausted after this one!
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Post by mrky03 on Dec 28, 2009 15:34:40 GMT -5
Sweet workouts, bro! Never seen "rack chins" like that before. Yeah, I love rack chins! Dante has a lot of exercises that I've never done before, keeps things interesting!
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Post by mrky03 on Dec 28, 2009 15:36:29 GMT -5
Wow! Great work on the leg presses! Those "wheels" are gonna rock! Thanks for the vote of confidence on my journal! Keep after me and keep me in-line! Thanks Frank and you're welcome, we have to keep each other on point as Tim would say!
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Post by intenceman on Dec 28, 2009 16:03:01 GMT -5
Great DCing Joel! Looks like you're having fun with it!
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Post by mrky03 on Dec 28, 2009 20:43:43 GMT -5
Great DCing Joel! Looks like you're having fun with it! James, I am having fun in a way! This is one of the most intence workout routines I've ever followed! If you do it right and push like you should it will beat you up!
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Post by mrky03 on Dec 30, 2009 14:29:55 GMT -5
HS curls 105x14,4,2 20rp
pinwheels 60x16ss
bicep stretch bdwt.x120sec.
Life Fitness calf press 200x12 dc
Smythe feet forward front squat 180x10ss 200x10ss
hacks 180x20,230x15,320x10,410x5 (warmup sets) 480x12ss 300x20wm (work sets)
First day for the Smythe front squats, felt them in my glutes and hams more so than with the sumo leg press. Our leg press machines just aren't the best for this particular exercise so I've been looking for an alternative.
Pr on the hack squats! The weights listed are just the plates loaded on the machine (Smythe and hack) I'm shooting for 6 plates a side on the hack squats! The Inzer knee wraps have made a world of difference! My knees feel much better and I feel more secure on my hacks and regular squats.
Got to get my diet back on track! bdwt. 210
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Post by intenceman on Dec 30, 2009 18:22:09 GMT -5
Good stuff Joel! PS, I thought your diet was on track this whole time- lol. Its all good, mine hasn't been stellar either. Trying to do like you and clean it up and bump up the protein some.
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Post by mrky03 on Jan 1, 2010 11:22:26 GMT -5
Good stuff Joel! PS, I thought your diet was on track this whole time- lol. Its all good, mine hasn't been stellar either. Trying to do like you and clean it up and bump up the protein some. HaHa, its not been as bad as it could've been. Mostly I've just been thrown off track missing meals since I've been on vacation for the last two weeks.
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Post by mrky03 on Jan 1, 2010 11:28:10 GMT -5
I'm ready to start the new year with a bang! I plan on pulling out all the stops and just get into my best all time shape this year!
Keeping an online journal here for the past 4 years has been invaluable. After looking over my 2007 journal I realized that I got into my best shape ever that year. So taking that knowledge and expanding on it with what I know now I'm planning on this being a productive year!
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Post by intenceman on Jan 2, 2010 12:48:32 GMT -5
What did you in 2007 that was different?
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Post by Tim Wescott on Jan 3, 2010 10:36:42 GMT -5
I'm ready to start the new year with a bang! I plan on pulling out all the stops and just get into my best all time shape this year!Keeping an online journal here for the past 4 years has been invaluable. After looking over my 2007 journal I realized that I got into my best shape ever that year. So taking that knowledge and expanding on it with what I know now I'm planning on this being a productive year! I`m with you buddy......let`s do it up!! Stay on point! #arockon6ha#
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Post by mrky03 on Jan 5, 2010 19:02:19 GMT -5
What did you in 2007 that was different? P/RR/S and carb cycling! Don't know exactly why but I suspect the GH release you get from rep range and shock week contribute more to fat burning than I previously thought! Just looking at my pics from that year it is obvious it was my best year.
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Post by mrky03 on Jan 5, 2010 19:04:37 GMT -5
I'm ready to start the new year with a bang! I plan on pulling out all the stops and just get into my best all time shape this year!Keeping an online journal here for the past 4 years has been invaluable. After looking over my 2007 journal I realized that I got into my best shape ever that year. So taking that knowledge and expanding on it with what I know now I'm planning on this being a productive year! I`m with you buddy......let`s do it up!! Stay on point! #arockon6ha# As of today I'm planning on competing in July. Old Navy's show in Birmingham Ala.
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Post by mrky03 on Jan 5, 2010 19:25:27 GMT -5
I'm planning on entering the 2010 NGA Alabama Open, pro qualifyer! It's July the 10'th in Birmingham Ala.
I've gained a lot of strength and muscular indurance doing DC and I recommend the training system. Having said that I don't think its the best way for me to get my body into contest shape. I was at my best in 2007 when I used p/rr/s training. So that's what I'm going to do to prepare for this show!
Started this week with rep range training.
Yesterday.....
incline barbell 245x8,7
flat dumbbell press 90x10,80x12
flat flyes 50x15,15
pec deck 105x20
alt. dumbbell curls 50x9,9
incline dumbbell curl 35x12,12
Flex curl machine 70x16
one arm rev. cable curl 27x10,10
wrist curls 95x12,12
Today
standing calf raise 300x10,9
Life fitness calf press 190x12,12
seated calf 3 platesx 16
squats 135x10,225x10,275x6,335x6,405x10,405x9
hacks 180x12,270x12,360x12,410x10
leg ex. 105x20,15
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Post by Tim Wescott on Jan 6, 2010 16:22:29 GMT -5
Good stuff Joel!!
Awesome poundages especially those heavy squats. #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec#
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Post by intenceman on Jan 7, 2010 18:14:56 GMT -5
Joel, I thought you had come bigger and just as lean? No? what is about DC that you think wasn't as good?
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Post by mrky03 on Jan 9, 2010 9:18:14 GMT -5
Joel, I thought you had come bigger and just as lean? No? what is about DC that you think wasn't as good? James, the truth is pictures don't lie and I wasn't at my best this year. Its not that I was that bad either but I don't have to be off very much to make a big difference in how I do in a show. Nothing wrong with DC, its a great way to train. There are just so many variables that go into getting into the kind of condition that it takes to win these shows. I tend to shoot myself in the foot trying to reinvent the wheel at times when I've already had success doing it a different way. Bottom line is I'm just going with what has been proven to work for me in the past. Gettin too old to waste any more time! lol
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