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Post by TNA on Jun 26, 2006 16:49:10 GMT -5
Another awesome workout Joel! Way to go!!!! #arockon6ha#
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Post by Tim Wescott on Jun 27, 2006 11:19:15 GMT -5
Great squats Joel,and simply sick stiff leggeds!! #bowdown3ht#
Another good one goes into the books.
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Post by chanman83 on Jun 27, 2006 12:58:35 GMT -5
Great Leg workout bro! I hope that knee feels better!
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Post by mrky03 on Jun 27, 2006 17:26:28 GMT -5
Thanks Tim,Terry,chanman, the darn knee flares up on my second set of squats, felt great on warmups and on my first work set. Just have to soldier on! No excuses right?
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Post by mrky03 on Jun 27, 2006 17:34:44 GMT -5
Chest and abs
bench press 135x20 225x10 245x6 275x1 305x1 295x6 295x4 295x4
incline dumbbell 125x6 125x4
weighted dip 75x6 75x4
cable crunch stack x12 stack x11
hanging leg raise bdwt.x 12 bdwt. x 12
treadmill 16 min. 15 degree incline 4mph 197cal.
Decent workout today! lost 2lbs. bdwt. 213lbs. I should look pretty good at about 200lbs. We'll see, I have plenty of time to make adjustments. 15 weeks to go!
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Post by Vikingjoe93 on Jun 27, 2006 19:42:05 GMT -5
Chest and abs bench press 135x20 225x10 245x6 275x1 305x1 295x6 295x4 295x4 incline dumbbell 125x6 125x4 weighted dip 75x6 75x4 cable crunch stack x12 stack x11 hanging leg raise bdwt.x 12 bdwt. x 12 treadmill 16 min. 15 degree incline 4mph 197cal. Decent workout today! lost 2lbs. bdwt. 213lbs. I should look pretty good at about 200lbs. We'll see, I have plenty of time to make adjustments. 15 weeks to go! 125lb dumb bells, thats tough mrky03, i don't think we have dumb bells that big at my gym ;D Bench press is sick too 296x6 awesome
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Post by TNA on Jun 27, 2006 21:52:19 GMT -5
Superb Jeol! Simply superb!!
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Post by Hoopie on Jun 27, 2006 22:45:07 GMT -5
Helluva a chest w/o Joel! Great Job! Keep it up!
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Post by RUBICON19 on Jun 28, 2006 13:27:51 GMT -5
squats 135x20 225x12 315x10 365x6 405x6 425x6 Nice work Joel.... I cant wait til this diet is over so that I can have a chance to catch ya.....
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Post by mrky03 on Jun 28, 2006 17:08:18 GMT -5
Randy, you'll probably catch me sooner than you think! I'm feelin this diet brother! FREAKIN STARVING!! #helpsmiley3sh#
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Post by mrky03 on Jun 28, 2006 17:14:21 GMT -5
Back day!
bent over rows 135x15 225x10 275x6 325x6 335x4
pulldowns 230x6 230x5
seated cable rows 230x6 230x5
rack deads 405x6 405x6
shrugs 495x6 495x5
eliptical machine 16min. level11 intervals 150cal
Pretty good workout, been tired all week. I've been working alot of over time plus the diet is starting to take its toll!
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Post by RUBICON19 on Jun 28, 2006 19:39:44 GMT -5
Randy, you'll probably catch me sooner than you think! I'm feelin this diet brother! FREAKIN STARVING!! #helpsmiley3sh# Whats the diet looking like?
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Post by Hoopie on Jun 28, 2006 22:24:11 GMT -5
335 bentover rows and 495 schrug, my god you freaking animal! Thats eye popping weights buddy! AWESOME!!!!!
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Post by mrky03 on Jun 29, 2006 16:41:34 GMT -5
Thanks Hoops I try my best!
Randy, a low carb day looks typically looks like this.
meal 1 6 egg whites 1 yolk 4 oz. lean ground beef 1 grapefruit
meal 2 6 oz. tuna 1oz. mozzarella
meal 3 8oz. chicken or beef 4 cups salad or 2 cups veg. 1 oz mozzarella
meal 4 low carb protein bar coffee
pre workout 24 grams whey isolate creatine 25 grams dextrose post workout same as above
meal 5 8 oz. chicken or beef 4 cups salad or veg.
meal 6 1 cup cottage cheese 2 tbs. natty peanut butter
On high carb days I just add oats, potatoes, sweet potatoes and some fruit.
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Post by mrky03 on Jun 29, 2006 16:48:50 GMT -5
Delts and calves
seated military press 185x6 205x6 205x5
seated dumbbell press 100x5 100x4
lateral raise 50x6 50x6
bent over lateral raise 80x6 80x6
calf raise on hack machine 8 plates x 10 8 plates x 9 8 plates x8
seated calf 250x8 250x8
eliptical machine 16 min. level 15 interval training 163 cal.
Felt good today, starting to look kinda cut! Every week brings me a little closer!
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Post by Tim Wescott on Jun 29, 2006 18:13:18 GMT -5
Joel,I know I say this in almost all of my posts as far as your journal is concerned,but damn bro,those are really impressive poundages!!! Your diet looks like something Roger Reddinger wouls advocate!!
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Post by RUBICON19 on Jun 29, 2006 21:23:21 GMT -5
Good stuff Joal. Cant wait for the finished product
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Post by mrky03 on Jun 30, 2006 11:18:23 GMT -5
Biceps , Triceps and forearms
barbell curls 155x8 155x6
tricep pressdowns [ I used the cable crossover pulley today] 230x8 230x8
alt. dumbbell curl 75x8 75x6
lying tricep ex. 110x8 110x8
hammer curl 70x6 70x6
lying ex. 110x6 110x6
wrist curls 100x15
I alternated bicep with tricep today, not a superset, I took my normal rest between sets.
Well guys I start my vacation today! I'm leaving for Gulf Shores Alabama this evening. I'm just gonna train and lay on the beach all week! I'll see you guys in a week!
#bbeach3nu#
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Post by Tim Wescott on Jun 30, 2006 11:22:34 GMT -5
Great workout Joel.....get some sun in for me will ya`...I look like Casper the ghost!! Have a great trip, and stay safe..............see ya` when you get back!!
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Post by TNA on Jun 30, 2006 11:24:54 GMT -5
Great job Joel!! Another awesome workout!
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