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Post by mrky03 on Apr 13, 2006 21:24:18 GMT -5
I thought I'd join in the fun here so here goes! I'm training for the 2006 NPC Natural Northern USA in Cleveland Ohio on October 7. I won't start dieting strictly until June 19'th. This will give me exactly 16 weeks to get ripped. Right now I'm about 220lbs. and in fair condition. I'll post some pics as soon as I can. This is new for me, I've never posted a training journal before, hopefully it will help keep me on track and you guys can give constructive criticism along the way!
I train with heavy weights and low reps on basic exercises right up to a show. This has worked well for me for the past several yrs. when I competed.
Todays workout was as follows......
pullups bdwt.x17 reps bdwt.x12 reps
seated cable rows 170x6 230x10 240x6
bent over rows 295x6 295x6
barbell shrugs 495x10 495x8
hyper extension 45lb.x 12 45lb.x 10
weighted leg raise 35lb.x 12 35lb.x 10
cable crunches 230x 12 230x 10
The weights were a little light on the rows and shrugs today, I'll do more next time.
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Post by Mrbig7 on Apr 14, 2006 7:50:04 GMT -5
Hello.. Good luck w/your training.. I'll be watching your progress & updates.. I'll be doing the same show.. I just did the Natural Ohio, April 1st.. Looks like you've got a solid plan..
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Post by mrky03 on Apr 14, 2006 10:20:20 GMT -5
Thanks, we can keep each other motivated along the way!
I worked out early this morning, went solo in my garage today. I just had to do bicep, calves and forearms today to wrap up the week.
standing calf raise 100lbs.x 20 150lbs.x 15 200lbs.x 15 200lbs.x 15 200lbs.x 12 200lbs.x 10
barbell curls 45lbs.x 20 95lbs.x 10 130lbs.x 8 140lbs.x 8 150lbs.x 6
ez bar curls 145lbs.x 6 145lbs.x 6
wrist curls 95lbs. x 10 95lbs. x 10 95lbs. x 10
I did a couple of extra sets of standing calf raises today because I don't have a seated calf machine at home. I'm still recovering from some wrist strain from back in the winter, but wrist curls are starting to feel good again.
I'll post some examples of my normal day of eating later.
This workout wraps up training for this week. I train Monday through Friday and take the weekends off.
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Post by Tim Wescott on Apr 14, 2006 11:51:11 GMT -5
Looking good Joel.........damn you are one strong dude!!
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Post by RUBICON19 on Apr 14, 2006 14:39:09 GMT -5
PICS!!!, PICS!!!, PICS!!!
Hey man. Keep it up. Good stuff
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Post by TNA on Apr 14, 2006 15:19:43 GMT -5
Looking good brother! Keep it going!
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Post by mrky03 on Apr 14, 2006 17:38:53 GMT -5
I'll try to get some pics posted soon. This way I'll have before pic's to keep me motivated to have good after pics!
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Post by mrky03 on Apr 18, 2006 16:32:42 GMT -5
Mondays workout 4-17-06
standing military press 95x15 115x10 135x6 155x6 185x2 205x5 205x3
seated dumbell press 90x6 100x5
lateral raise 50x10 55x6
bent over lateral 70x8 75x6
swiss ball crunch 2 sets 20 reps
swiss ball leg raise 2 sets 20 reps
Second set of military press was a little heavy, I hadn't done that weight in a while. I'll do better next week.
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Post by mrky03 on Apr 18, 2006 16:38:16 GMT -5
Leg day!
squats 135x20 225x15 315x10 365x6 405x6 405x6 405x5
stiff leg deadlift 225x6 365x6 365x5
legcurl 110x7 110x6
Still nursing a knee stain from back in the winter so I'm just going to try to get in a solid squat workout for a while.
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Post by Tim Wescott on Apr 18, 2006 19:31:16 GMT -5
Good workouts Joel.......again,you are one strong dude!! #bnotworthysmiley5cb#
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Post by Intensity on Apr 19, 2006 11:54:59 GMT -5
Hi Joel!
Good luck with your upcomming contest! I'll fallow your journal with interest!
Joel, a couple of question if you dont mind? Are some/majority/all of your sets to failure? How tall are you? Will it be your first contest?
... June 19th will come fast... that's when the fun will begin!
Mo
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Post by Intensity on Apr 19, 2006 11:55:50 GMT -5
PICS!!!, PICS!!!, PICS!!! Hey man. Keep it up. Good stuff Sorry for the late Randy ;D PICS PICS PICS! #smileygrouplaugh5js#
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Post by Tim Wescott on Apr 19, 2006 13:07:13 GMT -5
Joel,please post some pics,or these guys will be relentless!! ;D
Guys, Joel has a great physique.......saw some of his shot on ironage.
If you have trouble posting them,if you are indeed planning on posting some pics,just e-mail them to me and I`ll do it no problem.
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Post by mrky03 on Apr 19, 2006 16:20:07 GMT -5
Thanks Tim,I'm going to post some pics as soon as I get the software loaded in my new computer and I can get my wife to take some!
Mo, this will be contest number twenty something I've lost count! I don't compete that often anymore and its been three yrs. since my last show. I won the masters and open NPC Ky. in 2003.
I''m about 5'10, and yeah I try to take my work sets to positive failure.
benchpress 135x20 225x10 245x6 275x2 290x6 290x6 290x5
incline dumbell 125x6 125x5
dips 75x4 75x4
pushdowns 80x10 120x8 120x7
lying tricep ex. 130x6 130x5
My bench is down some these days I've had tricep tendinitis for yrs. finally getting better! I don't lock out on any of my pressing movements so that makes them a little harder anyway!
This past winter I've been training with an 18 yr. old youngster who is getting ready to play divison 2 football this fall. He is stronger than I am on benchpress 310 for 3 set of six today! Its definitly been a change of pace for me this winter !
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Post by mrky03 on Apr 19, 2006 19:05:59 GMT -5
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Post by mrky03 on Apr 19, 2006 19:31:38 GMT -5
Well I've managed to figure out how to post pics! Just have to figure out how to make them bigger.
Man I hav'nt taken pics in awhile what a fat a##! How come you always think you look better than you really are?
The last pic was from 03 a week out from my contest.
Well if nothing else this shows how far I have to go! Maybe I'll start dieting sooner than I planned. Actually thats about how I looked at 16 weeks out from my last show. 6-8 weeks of dieting makes a huge difference! ;D
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Post by Tim Wescott on Apr 19, 2006 19:36:31 GMT -5
You look good Joel...I`ve seen your contest pics and you are one ripped dude!! I can`t seem to get the thumbnails to expand......if I can get them to post bigger so I can see them more clearly ,I will. Eyesight is going fast.......it`s tough gettin` old!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) ;D
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Post by Tim Wescott on Apr 19, 2006 19:39:34 GMT -5
Joel,I tried but no success!!
If you got to your Image Shack pics and copy the URL where it says "direct link to photo" or something like that,then paste it between the image bars on the icon,it`ll post bigger.
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Post by mrky03 on Apr 20, 2006 16:33:55 GMT -5
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Post by mrky03 on Apr 20, 2006 16:35:23 GMT -5
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