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Post by mrky03 on Mar 23, 2010 17:56:40 GMT -5
Diet's still holding steady.
meal 1 2 cups egg whites/1 packet oatmeal
meal 2 8 oz. chicken breast 6 oz. broccoli
meal 3 8 oz. chicken breast 6 oz. broccoli
meal 4 2 scoops whey
meal 5 (post workout) 2 scoops whey/40g Carb Slam/5g glutiform/5g creatine
meal 6 6 oz. sirloin/lettuce
meal 7 2 scoops Scivation Whey/20g peanut butter
bdwt. 209lbs.
Eliptical machine, 30 min. level 11, interval, 484cal.
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Post by fit on Mar 24, 2010 19:11:43 GMT -5
Incline treadmill seems to be the source of some of my troubles too. Anything above 10 degrees and my lower back starts to tighten up after about 35-40 minutes. However, stretching the quads clears it up quickly.
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Post by mrky03 on Mar 24, 2010 20:14:36 GMT -5
HS curl machine 90x15ss rope curl on low pulley 42.5x15ss straight bar curl on low pulley 42.5x15ss
Bicep stretch bdwt.x60sec.
seated calf raise 160x15ss 160x15ss
Free motion sumo squat 180x20ss 200x12ss
This machine is awesome! Felt these 100% in the glutes. Never had a glute pump like this before! lol
seated leg curl 170x12ss
hacks 410x14ss
Tomorrow carb up day!
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Post by mrky03 on Mar 24, 2010 20:16:26 GMT -5
Incline treadmill seems to be the source of some of my troubles too. Anything above 10 degrees and my lower back starts to tighten up after about 35-40 minutes. However, stretching the quads clears it up quickly. Yeah, it sucks because I was really getting an awesome workout. Probably go back to it in a few weeks at a lower incline.
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Post by GerryT on Mar 25, 2010 11:33:33 GMT -5
Sorry about the back issues, Joel. Will be in touch soon. Owe you a call, has just been crazy lately.
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Post by mrky03 on Mar 29, 2010 19:13:52 GMT -5
Sorry about the back issues, Joel. Will be in touch soon. Owe you a call, has just been crazy lately. No problem Gerry!
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Post by mrky03 on Mar 29, 2010 19:14:10 GMT -5
Started a new blast today. Going to stick with the 2 way as long as possible or energy permits.
seated dumbbell curls (secret squirrel biceps!) 50x25rp
one arm rev. cable curl 27x15rp
bicep stretch bdwt.x65
standing calf 195x12dc
lying leg curl 105x22rp
squat 385x10ss 275x20wm
quad stretch bdwt.x 90
ham stretch bdwt.x 60
Carb load day
meal 1 2 cups egg whites/2 yolks 1cup oats
meal 2 10 oz. chicken breast 1 cup rice
meal 3 10 oz. chicken breast 1 cup rice
meal 4 2 scoops whey
meal 5 2 scoops whey/40g carb slam/5g creatine/5g glutimine
meal 6 5 oz. chicken oven fries
meal 7 2 scoops whey/20g peanut butter
Looking leaner, bdwt 211 today after carb load. Increasing cardio this week. Did 3 mi. on treadmill yesterday walk/run burned 511 cal. 45min.
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Post by mrky03 on Apr 1, 2010 19:47:58 GMT -5
HS incline 280x20rp
chest stretch 60x70sec.
dumbbell press 70x18rp
delt stretch bdwt.x90sec
rev. Smythe 200x18rp
tri stretch 55x90 sec.
rack chin 70x22rp
HS low row 230x12ss 270x9ss
width 100x90sec.
thickness bdwt.x 60sec.
Did 50 min. on my mountain bike today. Sprinted all the hills in my neighborhood like doing intervals.
Diets holding the same
meal 1 2 cups egg whites/2 yolks 1/2 cup oats
meal 2 10 oz. chicken breast 6 oz. broccoli
meal 3 10 oz. chicken breast 6 oz. broccoli
meal 4 2 scoops whey
meal 5 2 scoops whey/40g WMS/5g creatine/5g glutimine
meal 6 10 oz. chicken breast 12 oz. broccoli
meal 7 2 scoops whey/20g peanut butter
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Post by mrky03 on Apr 3, 2010 10:08:59 GMT -5
Yesterday's workout went well
drag curls 95x12,6,4 22rp
First time for these, man they are tough!
pinwheels 50x15ss
bicep stretch bdwt.x 70sec
Life Fitness calf 200x12dc
Nothing hurts like DC calves.
barbell lunge 95x10,10 135x13, 155x9 ss
seated leg curl 170x15ss
I know I know, I did some extra sets! Please don't tell the DC police! lol
Nautilus leverage leg press after several warmup sets, 810x10ss 540x20wm
Those widow's make me suck some serious wind! I am getting much better though, all this cardio and higher rep range has improved my fitness a lot.
Carbed up yesterday, weigh a lb less this morning! Can't sleep in on weekends I wake up starving at 6:30! Metabolism is cranking!
Did 50 min. treadmill this morning, 637cal. 3.8 mi. walk\run about half and half.
14 weeks to go, bdwt. 207
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Post by Roger on Apr 3, 2010 16:44:51 GMT -5
Going great Joel keep it coming. The show I want to do is 12 weeks out. Guess I'm going to pass on it this year.
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Post by mrky03 on Apr 5, 2010 18:47:26 GMT -5
Going great Joel keep it coming. The show I want to do is 12 weeks out. Guess I'm going to pass on it this year. Well, you'll get em next time! Just get healthy!
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Post by mrky03 on Apr 5, 2010 18:51:38 GMT -5
Smythe incline press 230x13rp
pec stretch 65x60sec.
Smythe pbn 100 (in plates) x 18rp
delt stretch bdwt. x 90
JM presses on Smythe 110x27rp (way too light on these, great exercise though)
tri stretch 60x90
lat pulldown on dual pulleys 220x16rp
deads 405x8ss 425x6ss
Took it kinda easy on deads today, lower back felt good though!
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Post by masterschamp on Apr 6, 2010 7:26:33 GMT -5
Sorry I haven't posted in your journal for awhile, Joel........had alot going on!
Everything is looking great my friend...I am sure you'll absolutely nail this and get another title!
Keith
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Post by Roger on Apr 10, 2010 17:26:48 GMT -5
I agree with Keith, go get it Joel
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Post by masterschamp on Apr 12, 2010 10:00:13 GMT -5
Joel....just curious....why the switch to DC?
Keith
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Post by intenceman on Apr 13, 2010 18:17:34 GMT -5
JM presses? Jim Manion?
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Post by mrky03 on Apr 22, 2010 19:55:47 GMT -5
Joel....just curious....why the switch to DC? Keith Had to switch something higher rep. Love to train heavy but needed a change. Lovin DC its right up my alley! Researched and read about it for over a year before I made the switch. Really good system, not for everybody for sure. I've made some good gains on it so far and my joints are loving it!
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Post by mrky03 on Apr 22, 2010 19:56:17 GMT -5
seated calf 180x12 dc pr!!
seated leg curl 175x24rp
lunge (barbell) 135x10ss
hacks 410x15ss 320x20wm pr!!
Went lighter than planned on my first set of hacks. Freakin hip has been giving me fits! Chiro has helped a lot. He wants me to do specific stretches and lunges to help rehab. No heavy squats!!! We'll see about that! lol May sub in front squats, we'll see.......
meal 1 2 cups egg whites/1 packet oatmeal
meal 2 10 oz. chicken breast/6 oz. green beans
meal 3 same as meal 2
meal4
2 scoops whey
meal 5 2 scoops whey/1 scoop carb slam
meal 6 8 oz. ground beef/12 oz broccoli
meal 7 2 scoops whey/20g nattie peanut butter/60g blueberries
bdwt. 205
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Post by GerryT on Apr 23, 2010 13:03:17 GMT -5
Looks like you're doing great, Joel. Will get in touch soon as I can. Keep it going.
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Post by mrky03 on Apr 23, 2010 15:56:44 GMT -5
Looks like you're doing great, Joel. Will get in touch soon as I can. Keep it going. Gerry, Sorry I missed you're call the other day, things get hectic. You know how it is!
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