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Post by mrky03 on Jul 26, 2006 15:44:15 GMT -5
5am cardio! 16min recumbent bike 6min level 6 6min level 7 4min level 8 highest level.
Cardio was tough this morning! Low energy today, starting to feel the diet.
3pm workout Back day
bent over rows 135x10 225x10 275x6 315x6 315x6
pulldowns 220x6 220x5
seated cable row 230x6 230x5
shrugs 405x10 405x10 405x10
Low energy all day! Had to just concentrate and do one set at a time. We're in real contest mode now!
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Post by Hoopie on Jul 26, 2006 22:59:49 GMT -5
Nice approach Joel! Awesome w/o's also! The 5am cardio thing..OUCH! At 5am i just want to go home and go to bed.. Keep up the great work ecspecialy with the low carbs. I feel your pain there...
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Post by Tim Wescott on Jul 27, 2006 17:36:52 GMT -5
Hang in bro....hows your conditioning coming along so far?
Stay focused and stay hungry!! #arockon6ha#
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Post by mrky03 on Jul 27, 2006 17:47:52 GMT -5
Hoops thanks man! I'm just duplicating what I did the last time I got in contest shape and it ain't easy! Tim, I'm hungry dude! I'm really feeling depleted today! The conditioning is coming along I'm about 8 to 10 lbs off my estimated contest wt. I'm about 210lbs. at 10 weeks out from my show. I weighed 197 before I dropped my water weight at my last show so I'm hoping to weigh 200-203 before I deplete this time. We shall see! I'll post some pics soon to get some feedback.
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Post by mrky03 on Jul 27, 2006 17:57:30 GMT -5
5am cardio 16min. recumbent bike 6 min level 6 6 min. level 7 4min. level 8 highest level.
delts and calves
seated dumbbell press 50x10 65x10 75x6 100x6 100x5
seated military press 205x5 205x3
lateral raise 55x8 55x6
bent over lateral 80x8 80x6
calf raise on hack squat 8plates x 12 8plates x 12 8plates x 12
seated calf raise 250x8 250x8
Felt very depleted today! Had to dig deep to get my reps! Carb up tomorrow!
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Post by Karrie on Jul 27, 2006 20:02:25 GMT -5
So about 10 weeks out now?/. You have been having some AWESOME wo's, even low on energy!!!!! #bpressingsmiley9yk# That is the worst part with the dieting is the energy, but hang in there, stay focused!!!!!! We are still planning on being there to cheer you on!!!!!
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Post by Intensity on Jul 28, 2006 14:28:05 GMT -5
Joel as one of the most complete physique i've ever seen, i'm anxious to see this year final product! How about some 10 weeks out pictures Randy? And can you give us an idea of your 10 weeks out diet?
Keep going!
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Post by mrky03 on Jul 28, 2006 20:04:17 GMT -5
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Post by mrky03 on Jul 28, 2006 20:05:27 GMT -5
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Post by mrky03 on Jul 28, 2006 20:17:02 GMT -5
Thanks Karrie, I'm looking forward to meeting you both!
Mo, thank you for your words of encouragement! Here are a few shots my wife took this afternoon. As you can see I've still got some work to do!
My low carb days look like this....... breakfast 6 egg whites one yolk 1oz. mozzarella 6oz. lean meat 12 almonds
midmorning 6oz. albacore tuna diet coke
lunch 8oz. lean meat 4 cups salad 2 tbsp. vinegar and oil dressing
mid afternoon protein shake 50 grams protein in water
dinner 8-10oz. lean meat small sweet potato 4 cups salad
snak low carb protein bar helps keep sanity!
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Post by mrky03 on Jul 28, 2006 20:27:56 GMT -5
5am cardio 16 min. recumbent bike 181 cal.
bi's tri's and forearms
barbell curls 45x25 95x10 115x6 135x3 165x6 165x6
alt. dumbbell curls 75x6 75x6
cable curls 200x6 200x6
pushdowns 70x20 80x10 100x10 110x8
lying extensions 115x8 115x6
behind the back pushdowns 130x8 140x8
wrist curls 120x8 120x6
Good workout today! Felt much more focus with some carbs in me!
Carb up day
breakfast 1 cup grapes 1 apple 1/2 cantalope protein shake with banana
midmorning 1 cup grapes 1 apple 1 banana
lunch 6 oz. chicken 2 cups brown rice
afternoon protein shake 1 banana
evening meal 8oz. chicken 2 large baked potatoes
snak low carb protein bar
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Post by chanman83 on Jul 28, 2006 20:43:52 GMT -5
GUN SHOW!!! LOCKED AND LOADED!!!
Mrky, man you look sick.. Where is your show?
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Post by TNA on Jul 28, 2006 21:27:11 GMT -5
Looking solid Joel! Way to go brother!!!
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Post by BigMikeReed on Jul 28, 2006 21:31:55 GMT -5
Marky:
Nice chest and thos upper quads are awesome.
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Post by Tim Wescott on Jul 28, 2006 21:36:59 GMT -5
Looking great Joel..........very inspiring !!
Awesome workout also...............as usual!!
Stay focused,you`re gonna` do some damage buddy!!
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Post by mrky03 on Jul 29, 2006 18:16:11 GMT -5
Thanks guys! I'm looking forward to competing! You know, its became increasingly apparent to me that your only real competition is yourself! My goal is to reach or exceed my previous best. That keeps me motivated to train hard and stay on my diet! Plus I don't want to embarrass myself by not showing up in my best condition!
With 10 weeks to go I've got time to do it and I really appreciate the support that I get from everyone on this board! #bbarbellsmiley4dr#
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Post by masterschamp on Jul 30, 2006 6:41:52 GMT -5
Joel....you are looking GREAT, bro! Can't wait to see you on stage!You're gonna ruin the day for alot of competitors!!
Keith
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Post by mrky03 on Jul 30, 2006 19:13:07 GMT -5
Chanman, my show is the Natural Northern USA and its on oct.7 in Cleveland Ohio.
Thanks, Keith. I've got to pull out all the stops these next 10 weeks. You can never underestimate the competition!
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Post by Intensity on Jul 31, 2006 14:44:54 GMT -5
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Post by mrky03 on Jul 31, 2006 15:52:22 GMT -5
Thanks Mo, every time I have my wife take some pictures I'm not happy with the way I look, so it pisses me off and I train and diet harder!
I really appreciate your input, so don't hesitate to critique my physique! I know how I have to look to do well and I'm not there yet! But I will be!!
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