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Post by mrky03 on Feb 24, 2010 14:45:35 GMT -5
This starts my countdown for the NGA Alabama Open! I'm pulling out all the stops for this one, I really want that pro card!
Monday's workout went well
squats
135x10,225x10,315x6,365x6,405x11(pr) 420x8
leg press (sled)
860x9,8
lying leg curl
120x10,5
sldl
135x10,225x10,315x10,10
Max Ot cardio in the mornings alternating between recumbent bike and treadmill.
Carb cycling this year pretty much what I've done in the past.
meal 1
dialene 4x , 3 scoops xtend pre cardio
4 scoops Solution 5 post cardio
meal 2
8 oz. chicken breast
6 oz broccoli
meal 3
8 oz ground beef
12 oz broccoli
meal 4
2 scoops whey
meal 5 post workout
2 scoops whey, 2 scoops WMS
meal 6
8 oz chicken breast
6 oz green beans
meal 7
2 scoops whey/1 tbsp almond butter
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Post by mrky03 on Feb 24, 2010 14:56:36 GMT -5
Tuesday and Wednesday's workouts
barbell curls
95x10,115x8,135x5,155x6,5
alt. dumbbell curls
70x6,6
hammer curls
65x8
tricep pressdowns
60x10,70x10,85x10,130x8,6
lying extensions
110x8,120x6,5
single dumbbell two arm extension
80x9
wrist curls
95x20,105x12
Wed.
Life Fitness calf press
250x12,12,10
seated calf
205x10,10
seated military press
95x10,115x10,135x6,175x2,210x5,4
seated dumbbell press
90x6,5
lateral raise
50x10,8
recumbent bike (am) 20 min. intervals 270 cal.
Higher carbs today
meal 1
1 scoop xtend pre cardio/2 dielene 4x
1 scoop whey/1 scoop wms post cardio
meal 2
2 packets oats/2 scoops whey
meal 3
8 oz. chicken breast
1 cup brown rice
meal 4 post workout
2 scoops whey/1 scoop wms
meal 5
8 oz. chicken breast
1 cup brown rice
meal 6
8 oz. 90% ground beef
oven fries
meal 7
1 cup cottage cheese/1 scoop whey
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Post by mrbeefy on Feb 24, 2010 15:35:46 GMT -5
MAN.....I WISH I had 20 more weeks! LOL! Bring it on Brother..............let's see it...details , details ,details!  |
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Post by GerryT on Feb 25, 2010 13:46:03 GMT -5
Would love to that happen for you, Joel. you're a champ, and know that you will bring your best to that stage. Lots of luck!
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Post by mrky03 on Feb 25, 2010 19:11:37 GMT -5
Would love to that happen for you, Joel. you're a champ, and know that you will bring your best to that stage. Lots of luck! Thanks Gerry, I appreciate that. I'm going to do my best to bring it this year, wasn't at my best last year so I feel the need to redeem myself. |
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Post by mrky03 on Feb 25, 2010 19:20:22 GMT -5
bent over rows
135x10,205x8,225x6,275x6,315x8,6
pulldowns (dual pulleys)
240x6,5
seated cable row
275x7,6
rack deads
225x6,315x6,405x6,455x8,6
shrugs
405x6,6
Max ot cardio first thing this morning, recumbent bike 250 cal.
meal 1
pre cardio-2 dielene 4x,2 scoops xtend
post cardio-2 scoops xtend, 4 scoops Solution 5
meal 2
8 oz. 90% lean ground beef
6 oz broccoli
meal 3
8 oz. chicken breast
6 oz. broccoli
meal 4
2 scoops whey
pre workout
1 scoop N.O. Xplode, 1 scoop xtend
post workout
3 scoops xtend, 2 scoops whey, 1 scoop carb slam
meal 5
2 bowls chili made with 90% lean beef/ chili beans
meal 6
2 scoops whey
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Post by nwtrnr on Feb 27, 2010 17:57:06 GMT -5
Good luck with your prep Joel, the goal can be acheived!
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Post by intenceman on Mar 7, 2010 21:53:48 GMT -5
You with us Joel? Redemption can be sweet.
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Post by mrky03 on Mar 12, 2010 20:07:47 GMT -5
Back to DC training.......
flat db bench press
110x12,4,2 18rp
chest stretch
55x70
standing military press
135x10,4,3 17rp
dead sculls
120x8,3,2 13rp (too heavy)
tri stretch
55x90
pulldown on dual pulley's
200x10,4,2 16rp
rack deads
455x12ss 475x8ss (could've gotten more reps but my grip kept slipping)
width stretch
100x90
thickness stretch
T bar 100x40
HS ab machine
120x12,6,5 23rp
meal 1
2 cups egg whites/2 yolks
1 packet oatmeal
meal 2
10 oz. chicken
6 oz. broccoli
meal 3
10 oz. chicken
6 oz. broccoli
meal 4
2 scoops Scivation whey
meal 5 (post workout)
2 scoops Scivation whey/40g Carb Slam/5g Glutiform
meal 6
Chinese stir fry/chicken/veggies/1/2 cup rice
meal 7
2 scoops Scivation whey/20g peanut butter
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Post by youngblood on Mar 12, 2010 20:34:07 GMT -5
Just because everyone else is so happy for you in this thread, I'm coming along to say "You suck" and that you should work your ass off even harder because I said so!!! You want that Pro Card? EARN IT!!!! ;D ;D ;D Best of luck MrKy  |
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Post by mrky03 on Mar 12, 2010 22:04:35 GMT -5
Well said YB! Keepin it real! ;D
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Post by mrky03 on Mar 16, 2010 14:48:31 GMT -5
seated dumbbell curl
50x26rp
one arm rev. cable curl
27x16ss
bicep stretch
bdwt. x 60
Man my bicept's and forearms are dead after this! All in under 10 min.
standing calf
200x12 dc.
DC calves are the hardest thing I've ever done for calf work. GRUELING!
lying leg curl
110x18rp
squat
135x10,225x10,275x10,335x4,385x1,410x10ss,280x20wm
quad stretch
bdwt. x 90
ham stretch
done on T bar row machine, 90x100sec.
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Post by intenceman on Mar 16, 2010 16:27:04 GMT -5
Looks great!. I might do the the DC thing for calves- I have done some things before that were close, and can never shock the calves enough!
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Post by mrky03 on Mar 18, 2010 14:20:53 GMT -5
Looks great!. I might do the the DC thing for calves- I have done some things before that were close, and can never shock the calves enough! DC calf work is unbelievable! |
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Post by mrky03 on Mar 18, 2010 14:26:20 GMT -5
HS incline
275x18rp
chest stretch
60x60sec
seated db press
75x13rp Little too heavy, should've stayed with the 70's.
delt stretch
bdwt. x 70sec
Smythe rgbp
190x26 rp Killed on these today! Def use more wt. next time.
tricep stretch
55x90sec
rack chin
90x21rp
T bar row
160x11ss 205x6ss
width stretch
100x120sec
thickness stretch
bdwt.x90sec
HS ab machine
125x15 125x10
Diet is holding stready same as above. bdwt. 210, lost about 5lbs. so far starting to look harder!
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Post by fit on Mar 18, 2010 17:23:53 GMT -5
Damn Skippy!
Great workouts.
Are you doing any cardio? Because if you are not, and you're losing weight... I HATE YOU! #bangelsmiley4td#
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Post by mrky03 on Mar 20, 2010 15:20:03 GMT -5
barbell curl
135x14,5,3 22rp
pinwheels
50x15ss
bicep stretch
bdwt.x 60
rotary calf
195x12dc
lunge (warmup for hams) bdwt. x 20
sldl
315x15ss 335x12ss
leg press
860x15ss 510x30wm
quad stretch
bdwt. x 90
ham stretch
bdwt. x 90
cable crunch
115x15ss 115x12ss
Doing cardio on non weight training days. 30 min. treadmill at a high level 410 cal. pr.
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Post by mrky03 on Mar 20, 2010 15:20:24 GMT -5
Damn Skippy! Great workouts. Are you doing any cardio? Because if you are not, and you're losing weight... I HATE YOU! #bangelsmiley4td# Oh yeah, I don't get off that easy! Doing 30 min intense treadmill on non training days right now. 30 min. 11.5 degree incline, 3.6mph. 410 cal this morning. |
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Post by intenceman on Mar 22, 2010 0:09:45 GMT -5
LOOKS GREAT JOEL! keep it up!
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Post by mrky03 on Mar 23, 2010 17:55:55 GMT -5
Ok I'm in the middle of my 16'th week out from the NGA Alabama Open. Cruising this week, I've had a little trouble with my pelvic stablizers, my chiropractor has got me straightened out, I think! Turns out all that incline treadmill I've been doing for my cardio training is causing the problem. He highly recommended switching to the eliptical machine so that's going to be my plan of action.
incline barbell press
225x15ss 225x9ss
chest stretch
50x60sec
HS shoulder press
180x15ss 180x15ss
delt stretch
bdwtx90sec
JM presses (Smythe)
90x25ss 90x18ss
tricep stretch
50x90sec
HS PULLDOWN
270x15ss 270x15ss
HS DEADLIFT/SHRUG
230X15 280X12SS
WIDTH STRETCH
90X75
THICKNESS
BDWTX60SEC
lying leg raise
35x15 35x12
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