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Post by mrky03 on Aug 14, 2006 16:59:38 GMT -5
5:00am cardio 16min. 182cal.
I practice holding my mandatory poses after I get off the bike in the morning.
4:00pm leg workout!
squats 135x10 225x8 315x6 365x4 405x6 405x5 405x4
nautilus leg press 18plates x 6 18plates x 6
dumbbell lunge 70x6 70x4
stiff leg deads 365x6 365x6
Feeling the diet today! Having to really fight to keep up the weights. My knee did good today! I'm still feeling my way though lunges, being a little cautious. Weighed in at 205 today! Man my metabolisim is kickin now! Gettin leaner every day. I'm within 8lbs. of my contest weight now. I'll try to post some pics to get some feedback from you guys.
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Post by mrky03 on Aug 14, 2006 17:06:59 GMT -5
Todays diet..........
Meal 1 11 egg whites one yolk one grapefruit
Meal 2 6oz. tuna med. tomato
meal 3 6oz. tuna 4cups salad 2oz. mozzarella 2tbsp. vinegar and oil dressing low carb protein bar [ man I was starvin ]
pre workout csm one serving whey with dextrose
post workout one serving whey with dextrose
meal 5 10oz. chicken 4 cups salad 2oz. mozzarella 2tbsp. vinegar and oil
meal 6 1 cup cottage cheese
Staying hungry most of the time now! ;D
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Post by Hoopie on Aug 15, 2006 0:16:40 GMT -5
sounding good Joel!! Only 8lbs off and the metabolism cranking away. Gotta love it! How you like that CSM? Lets see them pics buddy...
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Post by hossjob on Aug 15, 2006 8:28:43 GMT -5
Joel, looking really good! Mr.Ky gonna end up being Mr. Natural Northern eh? I'm definitely going to be there in attendance, beings as it's 8 weeks away I'm just not sure I"m going to be in shape by then. I hope I am cuz I've been wanting to do the Northern for a couple years now, but I"m tryin gto peak for Oct 28 and I'm not going to ruin my physique on the 28th to make sure I am in shape on the 7th. Keep it up. It's great to follow all these guys competing this fall. Keeps me honest! haha
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Post by RUBICON19 on Aug 15, 2006 9:24:08 GMT -5
Looking great Joel.. PICS!!!, PICS!!!, PICS!!!
Are you just using CSM pre workout?
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Post by mrky03 on Aug 15, 2006 16:26:28 GMT -5
Thanks guys!
I'm using the csm 3 times a day, as soon as I get up I take a dose right before I do my cardio, then I take another at lunch and one about 30 min. before training in the afternoon. Don't you just love the taste!!
I don't blame you hossjob, its best to stay with your game plan. I've learned the hard way over the years that the process cannot be rushed. I'll be looking forward to meeting you in Oct!
I'll try to get my wife to take some pics and get them posted in a few days.
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Post by mrky03 on Aug 15, 2006 16:32:43 GMT -5
5:00am cardio 16min 181cal.
4:00pm chest and ab workout
incline dumbbell 70x10 85x6 95x3 125x8 125x5
flat bench dumbbell 125x3 [too heavy] 115x4
dips 50x6 50x5
cable crunch stack x 15 stack x 10
lying leg raise 35x 12 35x 8
woodchoppers 130x10 [each side]
Felt good on incline dumbbells today, I must have used all my energy on them because I didn't have much left for flat bench!
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Post by RUBICON19 on Aug 15, 2006 16:48:43 GMT -5
Nice inclines!!!! You said the maic word. PICS!!!, PICS!!!, PICS!!!
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Post by TNA on Aug 15, 2006 17:10:50 GMT -5
Absolutely awesome Joel! Man I love those DB presses!!!!
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Post by mrky03 on Aug 16, 2006 16:14:24 GMT -5
Thank you guys! The dumbbells are being kinder to my elbows these days so I decided to stick with them at least until after the show.
I promise I'll have pics in a few days, Randy!
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Post by mrky03 on Aug 16, 2006 16:22:44 GMT -5
5:00am cardio 16min. 170cal. Man my butt was dragging this morning!
4:00pm back workout
deads 225x6 315x6 365x3 405x2 455x6 455x5
bent over rows 325x6 325x5
chins 40x7 40x5
v grip pulldowns 240x4 200x6
shrugs 495x6 495x4
My butt was dragging all day today, frikkin starving! I was dreading trying to deadlift this afternoon so I took my csm about 30 min before I trained as usual then I took 25 grams whey with 50 grams dextrose imediately before and after training. Amazing what a carb rush can do for you! I ended up having a terrific back workout!
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Post by TNA on Aug 16, 2006 17:43:15 GMT -5
Nice one Joel. Gotta love those carbs!!! #thumbsupsmileyanim9lp#
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Post by chanman83 on Aug 16, 2006 20:54:54 GMT -5
5:00am cardio 16min. 170cal. Man my butt was dragging this morning! 4:00pm back workout deads 225x6 315x6 365x3 405x2 455x6 455x5 bent over rows 325x6 325x5 chins 40x7 40x5 v grip pulldowns 240x4 200x6 shrugs 495x6 495x4 My butt was dragging all day today, frikkin starving! I was dreading trying to deadlift this afternoon so I took my csm about 30 min before I trained as usual then I took 25 grams whey with 50 grams dextrose imediately before and after training. Amazing what a carb rush can do for you! I ended up having a terrific back workout! my god.. you doing 420+ on dead on low carbs what can you do on regular day? Simply AMAZING.. major props from me to you!!! #arockon6ha#
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Post by mrky03 on Aug 17, 2006 17:19:23 GMT -5
Thanks chanman, I love to train back! I was able to work up to 485x6 earlier this year, believe me its tough going right now!
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Post by mrky03 on Aug 17, 2006 17:22:37 GMT -5
5:00am cardio 16min 180cal.
4:00pm delts and calves
seated dumbbell press warmup then 105x5 105x4
seated military press 195x5 195x4
lateral raise 55x8 55x7
bent over laterals 80x6 80x5
High carbs today! Felt pretty strong!
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Post by TNA on Aug 17, 2006 17:42:42 GMT -5
Great one Joel! Sweet military press brother!! #bbarbellsmiley4dr#
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Post by Tim Wescott on Aug 17, 2006 18:34:59 GMT -5
Pretty strong??
Chalk up another monster session buddy!! #arockon6ha#
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Post by mrky03 on Aug 18, 2006 12:31:54 GMT -5
Trained 11:00am today.....
bi's, tri's and forearms
alternated biceps with triceps not a superset, I took my normal rest periods
barbell curls 165x5 165x5
pressdowns 120x6 120x5
alt. dumbbell curls 75x6 75x6
lying extensions 125x6 125x6
cable curls 200x6
standing overhead cable extensions 150x8
wrist curls 115x10 115x10
16 min. recumbent bike [used the bike at the gym today]
Good workout! Felt a little shaky today but my elbow is feeling great!
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Post by mrky03 on Aug 21, 2006 17:54:45 GMT -5
5:00am cardio 16min 179cal
4:00pm leg workout
nautilus leverage leg press warm up then 20 plates x 9 20 plates x 6 20 plates x 6
squats 315x8 365x6 365x4
nautilus lying leg curl 140x9 155x5
stiff leg deads 345x6 325x6
mixed things up today! My legs were shot when I got to squats! knees felt good today. only 5 more leg days before my show! ;D
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Post by TNA on Aug 21, 2006 19:32:38 GMT -5
The ultimate in sickness!!! That's what I call a workout! Way to go Joel!
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