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Post by Vikingjoe93 on Jul 17, 2006 10:23:37 GMT -5
After looking at your workouts joel i would have to say that is max-ot training at it's best, keep it up.
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Post by mrky03 on Jul 17, 2006 16:26:30 GMT -5
Well, I try to do my best! Thanks Vikingjoe93!
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Post by mrky03 on Jul 17, 2006 16:31:15 GMT -5
5 AM cardio recumbent bike 16 min interval training 180 cal.
legs!
squats 135x12 225x10 315x6 365x4 405x8 405x6 405x6
nautilus leg press 16 plates x 8 16 plates x 8
stiff leg deads 365x6 365x5
HS seated leg curl 3 plates x 8 3 plates x 6
Pretty good day of training! We're in the trenches now!
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Post by Tim Wescott on Jul 17, 2006 17:10:25 GMT -5
I love that "go to war" attitude Joel.......keep it up bud,you`re gonna` kick ass!!
Damn good w/o as usual my friend!! #arockon6ha#
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Post by Hoopie on Jul 17, 2006 22:17:53 GMT -5
Are you duck walking yet after that leg bashing w/o! Nice one buddy!
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Post by Vikingjoe93 on Jul 18, 2006 8:36:14 GMT -5
Great leg workout joel, esp. the squats.
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Post by mrky03 on Jul 18, 2006 16:07:41 GMT -5
Thanks guys! I really appreciate your support!
Todays food intake..... meal one- 10 egg whites with one yolk one serving oats one serving cell swell matrix [ before cardio]
meal two - 6 oz. can albacore tuna diet coke
meal three - 8 oz. grilled chicken breast 4 cups salad with olive oil and vinegar dressing
meal four - low carb protein bar coffee
pre-workout cell swell matrix
post workout 2 scoops protein powder
meal five 8 oz lean ground beef 4 cups salad with one oz. mozzarella and two table spoons light ranch dressing
This is close to being as tight as my diet gets. I'll add some carbs tomorrow.
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Post by mrky03 on Jul 18, 2006 16:16:54 GMT -5
5 am cardio 16 min recumbent bike intervals 170cal.
Its taking me a while to build up my intensity this early!
Afternoon workout
chest
incline dumbbell 65x15 75x10 90x5 125x7 125x4 125x5
flat bench dumbbell press 115x6 115x5 115x4
cable crunch stack x 15 stack x 12
lying leg raise weighted 35x15 35x10
hanging leg raise body wt. x 12
Short and sweet! Gettin leaner! I can see everything now, just gotta keep pushin! Probably about another 10 lbs. to be shredded! I should look good at 200lbs. We'll see!
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Post by hossjob on Jul 18, 2006 21:13:25 GMT -5
Mr. K, great workouts!!!! Are you getting ready for the Natural Northern USA? I may do that show on Oct. 7 in Lakewood, OH. I don't know. I know it's a tough show and I'm not sure I'll be ready condition wise. I hope so, but I am not one that will step onstage not 100%.
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Post by RUBICON19 on Jul 18, 2006 21:33:42 GMT -5
You seem ready to ROCK Joel....!!!!
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Post by mrky03 on Jul 19, 2006 17:46:20 GMT -5
THANKS RUBES! Yes hossjob! Thats the one! I'm entering the masters as well as the open light heavy wt. division. Love to see you there!
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Post by mrky03 on Jul 19, 2006 17:55:18 GMT -5
5 am cardio 16 min recumbent bike intervals 175 cal.
back workout
deads 225x5 315x5 365x4 405x2 455x6 455x6
bent rows 315x6 315x6
lat pulldowns stack x 9 stack + 20lbs. x 6
seated cable row 220x6 220x6
shrugs 405x8 405x8
Good workout today. Sober mood in the gym today, one of the guys we workout with every day was killed in a motorcycle accident yesterday afternoon. So sad, he was only 23 yrs. old.
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Post by Tim Wescott on Jul 19, 2006 19:03:21 GMT -5
Very sorry to hear about your friend Joel...........my sincere condolences.
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Post by mrky03 on Jul 19, 2006 19:07:21 GMT -5
Thanks Tim, life is short, shorter for some than others. We really need to make the most of every day.
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Post by Vikingjoe93 on Jul 19, 2006 19:10:59 GMT -5
Sorry to hear that joel, just bust the weights to help keep your mind from it.
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Post by RUBICON19 on Jul 19, 2006 20:58:25 GMT -5
Thats SCARY!!!!! So sad. Sorry to hear that Joel.
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Post by RUBICON19 on Jul 19, 2006 21:04:09 GMT -5
No more pre and post workout carbs?
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Post by mrky03 on Jul 20, 2006 18:31:36 GMT -5
I'm doing it a little different right now, I'm taking the cell swell matrix pre workout and then take in some carbs with my whey isolate post workout.
Thanks Randy, he was a nice kid, only two years older than my son. Went to the funeral home tonight, it was standing room only.
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Post by RUBICON19 on Jul 20, 2006 18:35:26 GMT -5
I'm doing it a little different right now, I'm taking the cell swell matrix pre workout and then take in some carbs with my whey isolate post workout. Thanks Randy, he was a nice kid, only two years older than my son. Went to the funeral home tonight, it was standing room only. How do you like the Swell Matrix so far?
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Post by RUBICON19 on Jul 20, 2006 18:35:58 GMT -5
I'm doing it a little different right now, I'm taking the cell swell matrix pre workout and then take in some carbs with my whey isolate post workout. Thanks Randy, he was a nice kid, only two years older than my son. Went to the funeral home tonight, it was standing room only. Thats a shame.... Very saddening..
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