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Post by mrky03 on Jul 31, 2006 16:03:46 GMT -5
5am cardio, Recumbent bike 16 min. interval training 175 cal.
afternoon workout 3:00 pm
legs!
squats 135x10 225x10 315x6 365x3 405x6 405x5 405x4
nautilus leverage leg press 18platesx 9 18platesx 6
barbell lunge 135x6 135x5
stiff leg deads 365x6 365x5
Feeling it today! Third day on low carbs and hot as hell at work! My training partner and I were both feeling depleted today. Its our last week training together, he leaves for college Sunday.
Todays diet 10 egg whites one yolk 1/2 cup oats
6 oz. tuna diet coke
4 cups salad 10 oz. chicken breast
low carb protein bar
40 grams whey protein, post workout
12oz. chicken 4 cups salad
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Post by TNA on Jul 31, 2006 17:19:07 GMT -5
Nice squats!!! Way to go Joel!
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Post by Hoopie on Jul 31, 2006 23:10:27 GMT -5
Ever think of making your egg whites and oats into a pancake with sugar free syrup on it..Its freaking out of this world. I am hooked on it. Just add some cinnamon and splenda(i use 2 packets) and blend in blender. place in pan and cook.
secondly great leg w/o! was ya quacking as you duck waddled out of the gym?
Thirdly 5am cardio? Thats just sick....Great job though my iron friend!!!
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Post by mrky03 on Aug 1, 2006 15:53:06 GMT -5
Thanks hoopie, I'll have to give that a try! Sounds good to me. Actually my legs aren't too sore today, but my glutes are! Havn't done lunges in a while.
The cardio works well for me by doing it at 5:00am. I get out of bed down some csm plug in my diskman and get it done! I also have time to go through my mandatory poses and practice just standing semi relaxed, anytime I can sneak in some posing practice it helps!
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Post by chanman83 on Aug 1, 2006 16:05:43 GMT -5
I'm all about 5am cardio!!! wakes my ass up for the rest of the day
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Post by mrky03 on Aug 1, 2006 16:06:06 GMT -5
5:00am cardio 16 min. intervals 181 cal.
chest and abs
incline dumbbell press 65x10 80x6 95x3 125x8 125x5
flat bench dumbbell press 120x5 120x4
dips bdwt.+45lbs. x 7 bdwt.+ 45lbs. x 6
cable crunch stack x 12 stack x 9
wood chop [new exercise] 100x15 each side 100x15 each side
weighted leg raise, lying 35x12 35x12
Good day today! High carb day! My elbow was vertually pain free today, felt good! I've been staying with dumbbells for the past few weeks. Barbell benchpress tends to aggrevate my elbows, so I must be careful.
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Post by TNA on Aug 1, 2006 16:41:26 GMT -5
Absolute sick DB presses!!! Holy s#@t brother!!! Now you've motivated me again. Next week I'm going higher than the 100s.
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Post by Hoopie on Aug 1, 2006 23:08:37 GMT -5
Another awesome freaking w/o! Gotta be loving them high carbs days in the gym..
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Post by mrky03 on Aug 2, 2006 16:13:27 GMT -5
5:00am cardio! 16min max-ot cardio 181 cal.
3:00pm weights! back day
deads 225x6 315x6 365x3 405x1 455x6 455x5
bent over rows 225x6 315x6 315x6
weighted chins bdwt.+ 40lbs x 6 bdwt. + 40lbs. x 6
seated cable row 230x6 230x5
shrugs 405x12 405x10
My back was a little sore today from monday's leg workout but overall a good workout! Very vascular today!
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Post by RUBICON19 on Aug 2, 2006 20:12:08 GMT -5
Ever think of making your egg whites and oats into a pancake with sugar free syrup on it..Its freaking out of this world. I am hooked on it. Just add some cinnamon and splenda(i use 2 packets) and blend in blender. place in pan and cook. secondly great leg w/o! was ya quacking as you duck waddled out of the gym? Thirdly 5am cardio? Thats just sick....Great job though my iron friend!!! I eat those EVERY morning. LOVE EM
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Post by RUBICON19 on Aug 2, 2006 20:13:09 GMT -5
Weights are looking very impressive Joel. How are you feeling at this point?
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Post by TNA on Aug 2, 2006 21:32:01 GMT -5
Sick deads Joel!!
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Post by Tim Wescott on Aug 3, 2006 6:48:07 GMT -5
Psychotic training this week as usual Joel...............great workouts buddy!! #bowdown3ht#
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Post by mrky03 on Aug 3, 2006 16:03:33 GMT -5
Thanks guys! Randy, I'm feeling pretty good the weights are holding up, which is a sign I'm not losing muscle! I'm never satisfied with the way I look, but I think I'm on target to be in shape by Oct. 7th!
You know its a fine line dieting and training hard enough to get in top shape without overdoing it. Its a lesson I'm learned the hard way. I've overtrained and over dieted for shows and vice versa. About four years ago I hit upon a combination of training and dieting that produced the best condition that I'd ever attained so really right now I'm just trying to duplicate whats worked well in the past. I'm to old to reinvent the wheel, although I will tweak things abit in order to get a better result if I feel that I need to.
Like I've said before I really appreciate all of everone's support and encouragement! It means alot! I really don't get any feedback from anybody around here. Nobody trains for shows at my gym and only a few even know what its about!
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Post by mrky03 on Aug 3, 2006 16:14:21 GMT -5
5:00am cardio 16min. 182 cal.
3:00pm weights Delts and calves
seated dumbbell press 55x10 65x6 75x5 100x7 [pr] 100x5
seated military press 205x4 195x5
lateral raise 55x7 55x6
bent over lateral 80x7 80x6
calf raise on hack squat 8plates x 12 8plates x 10 8plates x 10
seated calf 250x8 250x8
Man I don't know for sure but I swear that body/fx csm makes me stronger! Even on low carbs!
Today's diet
meal 1 6 egg whites one yolk 5 oz. chicken
meal 2 6oz. tuna diet coke
meal 3 10oz. chicken 2 cups green beans
meal 4 post workout protein shake 40 grams protein 50 grams carbs
meal 5 8oz sirloin large sweet potato salad
meal 6 protein shake
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Post by RUBICON19 on Aug 3, 2006 19:45:22 GMT -5
Thanks guys! Randy, I'm feeling pretty good the weights are holding up, which is a sign I'm not losing muscle! I'm never satisfied with the way I look, but I think I'm on target to be in shape by Oct. 7th! You know its a fine line dieting and training hard enough to get in top shape without overdoing it. Its a lesson I'm learned the hard way. I've overtrained and over dieted for shows and vice versa. About four years ago I hit upon a combination of training and dieting that produced the best condition that I'd ever attained so really right now I'm just trying to duplicate whats worked well in the past. I'm to old to reinvent the wheel, although I will tweak things abit in order to get a better result if I feel that I need to. Like I've said before I really appreciate all of everone's support and encouragement! It means alot! I really don't get any feedback from anybody around here. Nobody trains for shows at my gym and only a few even know what its about! Just copy cat what worked before and you should have full confidence that it will work again. You sure got my support Joel. You are going to be fantastic come show day!
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Post by mrky03 on Aug 4, 2006 12:54:59 GMT -5
Thanks Randy! It really means alot!
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Post by mrky03 on Aug 4, 2006 13:06:23 GMT -5
Took a day off from work today, so I slept in and trained at 9:am.
Bi's and tri's
barbell curl 45x20 95x10 115x6 135x2 155x8 155x6
alt. dumbbell curl 75x6 75x6
cable curl 200x5 200x5
pressdown 70x20 80x15 90x6 120x6 120x7
lying triceps extension 115x8 115x8
behind the back pressdown 130x10 150x8
wrist curls 95x12 115x12 115x10
Man my elbow is feeling much better! Pretty good workout this morning. Losing my training partner after today, he's leaving for school, going to play division two football. I proud of him, he's gain alot of strength in the last 9 months.
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Post by Tim Wescott on Aug 4, 2006 15:42:03 GMT -5
Another good one Joel.......keep hanging and banging buddy!! That sucks about your partner.....wish I could find one up here but no one is even remotely training hard or even serious about trying to!
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Post by masterschamp on Aug 4, 2006 19:48:24 GMT -5
Joel...too bad about your partner..but, I've always trained alone and I love it that way! With your ability, drive, and desire, it won't be a problem.
Keith
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