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Post by mrky03 on Aug 22, 2006 16:56:37 GMT -5
Thanks Terry, I'm tryin to keep up the intensity. Bodywts. down to 203! Weights are feelin heavier!
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Post by mrky03 on Aug 22, 2006 17:02:44 GMT -5
5:00am cardio 16min. 180cal.
4:00pm chest and abs
flat dumbbell bench press warm up then
125x6 125x5 125x5
incline dumbbell 125x4 120x4 115x6
cable crunch stack x 12 stack x 10
hanging leg raise bdwt. x 12 bdwt. x 12
woodchoppers 130x12 each side
Pretty good day today. Mixing things up a little. Getting closer only five real weeks of training left after this week. Time definitly flys by!
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Post by Hoopie on Aug 22, 2006 22:23:22 GMT -5
Those are some heavy db press numbers! Strength still hanging in there i see.. Keep it up buddy!!
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Post by Tim Wescott on Aug 23, 2006 5:38:15 GMT -5
Good stuff Joel......hang in there !!
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Post by mrky03 on Aug 23, 2006 16:40:52 GMT -5
5:00am cardio 16min 182cal. intervals level 6 alternated with level 8 highest level.
4:00pm back and traps
chins 50 reps in as few sets as possible bdwt.x 20 bdwt.x 12 bdwt.x 10 bdwt.x 9
seated cable row 200x6 200x6
bent over row 225x6 225x6
shrugs 495x6 495x5
Finished in 30min. Good pump!
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Post by mrky03 on Aug 23, 2006 16:47:24 GMT -5
Today's diet
meal 1 csm before cardio after cardio 6egg whites one yolk 4oz. lean ground beef
meal 2 6oz. albacore tuna med. tomato
meal 3 csm 6oz. tuna 4 cups salad 2 oz. mozzerella 2 tbsp. vinegar and oil
low carb protein bar
meal 4\ preworkout csm 25grams whey isolate 25grams dextrose 5 grams creatine
post workout same protein mix
meal 5 8oz chicken breast 3 cups green beans
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Post by hossjob on Aug 24, 2006 10:26:42 GMT -5
Awesome KY! Everything i slooking great. Your weights are FREAKISH and your diet looks great! What re you about 6 weeks out? It's looking more and more like I won't make it, but we'll see..
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Post by RUBICON19 on Aug 24, 2006 11:54:53 GMT -5
Any pics Joel. You seem like you are ROCK'N.....
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Post by mrky03 on Aug 24, 2006 17:59:53 GMT -5
Yes hossjob, I'm six weeks out and lookin like I'm gonna make it! Weighing about 205 give or take on a given day. You know how it is one day you get up and think man I look pretty good and the next day you look in the mirror and think what the hecks going on!
Randy,I promise I'm going to post some pics soon. The problems been with the normal way I've been doing it, you can't do it that way right now. Tim's already on it though. Andrew, I registered on photo bucket I just havn't figured out how to use it yet! I'm such an idiot when it comes to this stuff! My wife will fix me up most likely, she always does! ;D
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Post by mrky03 on Aug 24, 2006 18:07:41 GMT -5
5:00am cardio 16min. 175cal intervals
4:00pm delts and calves
military press seated 205x6 205x4
seated dumbbell press 100x4 90x6
lateral raise 55x8 55x7
bent over lateral 80x6 80x6
calf raise on hack squat 10 plates x 12 10 plates x 8 10 plates x 6
seated calf raise 250x 9 250x 7
Felt good today! Had to hurry home to celebrate my 10'th wedding annaversary to Tina.
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Post by RUBICON19 on Aug 25, 2006 12:27:40 GMT -5
Nice military presses as always.. I will just sit here and wait for the new pics then.
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Post by TNA on Aug 25, 2006 21:20:25 GMT -5
Sweet workout Joel! Enjoy the weekend!!!
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Post by mrky03 on Aug 26, 2006 11:32:51 GMT -5
Fri. 8-25-06
5:00am cardio 16min. 180cal. intervals
4:00pm bi's tri's and forearms
barbell curls 165x8 165x7
pressdowns 120x8 130x5
dumbbell curls 75x6 75x6
lying ex. 135x8 135x5
cable curls 200x8
dumbbell tricep ex. 55x15 [too light]
wrist curls 95x15 95x15
Awesome arm workout today! My elbows feel great! ;D
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Post by mrky03 on Aug 26, 2006 11:34:22 GMT -5
5:00am cardio 16min. 190cal. Awesome cardio these morning!
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Post by Tim Wescott on Aug 26, 2006 15:00:22 GMT -5
Fri. 8-25-06 5:00am cardio 16min. 180cal. intervals 4:00pm bi's tri's and forearms barbell curls 165x8 165x7 pressdowns 120x8 130x5 dumbbell curls 75x6 75x6 lying ex. 135x8 135x5 cable curls 200x8 dumbbell tricep ex. 55x15 [too light] wrist curls 95x15 95x15 Awesome arm workout today! My elbows feel great! ;D All I have to say is one word: AwesomeRaw PowerAnimalisticInsaneIntenseMotivatingInspirationaletc.etc.etc. ;D You are gonna` kick ass this year brother..........no doubt in my mind....no one can beat you,not with training like that! Stay on point Joel!
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Post by mrky03 on Aug 26, 2006 15:15:39 GMT -5
Thank you very much, Tim! I'm trying really hard to reach my best condition! My confidince is starting to grow as my condition improves. I'll tell ya one thing I will never bulk up again! I've had to lose 20lbs. already and I'll probably drop 5 more before the show. It just isn't worth it!
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Post by Hoopie on Aug 27, 2006 23:54:13 GMT -5
Damn those are some freaking intense looking w/o's Joel!! Awesome job my man!!! Where is your show at in Oct.
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Post by Tim Wescott on Aug 28, 2006 4:57:43 GMT -5
I hear ya` Joel,bulking up just made me look terrible!! At this age(51),I highly doubt if I`ll ever hit 275 pounds ripped, so I`ll just be content to add a few quality pounds here and there! #baaa5qu# You can still improve the physique without a huge gain in weight......I think it`s called muscle development! LOL
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Post by mrky03 on Aug 28, 2006 17:06:46 GMT -5
Hoopie, the show is in Amhearst Ohio,near Cleveland. Never been there before but I think its about 500 miles from where I live.
I agree Tim, at my age if I were going to be a mass monster I would already be there! I'm thinking the approach that I'm going to take after the show is to stay focused on a good diet and allow one day a week to eat what ever I want. UMM pizza!!!
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Post by mrky03 on Aug 28, 2006 17:42:52 GMT -5
5:00am cardio 16min 185cal. interval training
4:00pm leg workout
nautilus leverage leg press 20plates+50lbs x 3 sets 6 reps
squats 365x6 365x5 365x4
nautilus lying leg curls 155 x 6 155 x 5
stiff leg deads 315x6 365x4
Pretty good workout! Felt the target muscles working. I'm trying to play it safe at this point I don't need any injurys! 6 weeks out! only 4 more leg days before the show!
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