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Post by mrky03 on Apr 20, 2006 16:47:22 GMT -5
Okay thanks to my wonderful wife who is really good with computers got the pics resized so you can see them!
Back day!
deadlifts 225x6 315x6 365x6 405x6 455x6
shrugs 505x6 505x6
pullups bdwt.x15 bdwt.x10
seated cable row 250x6 250x6
bent over row 295x9 315x5
Started back on deadlifts today felt good! I'm going to do them every other week I seem to recover better that way.
I felt strong today good workout! Gotta stay focused.
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Post by TNA on Apr 20, 2006 16:59:22 GMT -5
Looking great Joel!! Keep going my brother!
Terry
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Post by Tim Wescott on Apr 20, 2006 17:10:00 GMT -5
Great physique Joel.....props buddy,you`re gonna` kick some more ass this year....no doubt. Thank God for wives huh? LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I can actually see the pics now. Most people have a problem posting pics at first,but it`s easy once you get the hang of it.........just a bit longer process than other boards. Good workout by the way. Way to go!! #arockon6ha#
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Post by RUBICON19 on Apr 20, 2006 19:31:41 GMT -5
Great physique Joel.....props buddy,you`re gonna` kick some more ass this year....no doubt. Thank God for wives huh? LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I can actually see the pics now. Most people have a problem posting pics at first,but it`s easy once you get the hang of it.........just a bit longer process than other boards. Good workout by the way. Way to go!! #arockon6ha# Yeah, Tim. Its only taking me about 2 years. Looking GREAT bro..
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Post by Tim Wescott on Apr 20, 2006 19:36:08 GMT -5
Great physique Joel.....props buddy,you`re gonna` kick some more ass this year....no doubt. Thank God for wives huh? LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I can actually see the pics now. Most people have a problem posting pics at first,but it`s easy once you get the hang of it.........just a bit longer process than other boards. Good workout by the way. Way to go!! #arockon6ha# Yeah, Tim. Its only taking me about 2 years. Looking GREAT bro.. We have to do something about that Randy!! Break it down step by step......I am computer illiterate and I can do it....which means anyone can.
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Post by RUBICON19 on Apr 20, 2006 19:36:52 GMT -5
Looks like a Max Ot style of training. Good stuff. Nice and heavy.
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Post by Intensity on Apr 20, 2006 21:13:06 GMT -5
Thanks for the answers Joel!
And wow... very aesthetic physique! And believe me, it's the most important criteria in my mind! Impressive!
Randy... cant you believe how powerfull is the "Pics Pics Pics" Chant? ;D
Mo
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Post by mrky03 on Apr 21, 2006 19:37:15 GMT -5
Thanks for the words of encouragement guys!
Today wrapped up a good week of training.
calves, performed on the hacksquat machine 6platesx20 8platesx20 12platesx10 12platesx10 12platesx8
seatedcalf 230x8 230x7
barbell curls 45x30 95x10 115x6 135x2 155x6 155x6 155x7
alt. dumbell curl 70x6 70x6
cable curl 180x8
wrist curl 100x12 100x12
Workout felt good today! high energy! Wrist curls are feeling better I had some wrist strain from a few months ago. More weight next week!
As you can see I'm a Max-ot trainee, works well for me. I'll try to build up as much size and strength as I can before I start dieting, then the goal will be to maintain as high of a percentage of my strength as possible throughout the contest diet. This training aproach coupled with cycling my carb intake and the max-ot cardio inabled me to come in to my last two shows at a higher bodywt. and improved definition.
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Post by RUBICON19 on Apr 21, 2006 22:57:59 GMT -5
Sounds like a great plan Joel. Gotta love heavy weights. From your photo's, its working!!!!!
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Post by mrky03 on Apr 24, 2006 16:04:50 GMT -5
Shoulders and abs
Standing military press 95x15 115x10 135x6 155x4 185x1 205x6 205x5
seated dumbell press 100x5 100x4
lateral raise 60x6 60x6
bent over lateral 80x6 80x6
swiss ball crunch bdwt.x25 bdwt.x20
swiss ball leg raise bdwt.x20 bdwtx20
max-ot cardio elliptical machine 16 min. 256 cal.
I felt a little tired today, just one of those days when you're glad when its over! I started back on cardio today I've been trying to rest my right knee, its still a little tender from back in the winter.
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Post by Tim Wescott on Apr 24, 2006 16:08:30 GMT -5
Good one Joel.......very impressive as usual bud!! #bnotworthysmiley5cb#
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Post by mrky03 on Apr 25, 2006 16:15:11 GMT -5
Leg day!
leg extension 110x20 125x20 done as warmup
squat 135x15 225x15 315x10 365x6 405x6 415x5 415x4
stiff leg deadlift 365x6 365x6
leg curl 125x6 125x6
My right knee is killing me on the last couple of heavy sets,tendonitis I think. Its been bothering me some all winter. I might have to do reps for a while till I get this thing resolved. I don't want to lay off of it but if it comes to that I think it would be better to do it now while I've still got plenty of time before the contest. In the meantime I'll ice everyday and take some anti inflammatory.
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Post by Tim Wescott on Apr 25, 2006 16:18:52 GMT -5
Another hellacious leg day Joel !! #highfive5wp#
Hope the knee gets better bud!
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Post by TNA on Apr 25, 2006 18:17:29 GMT -5
Awsome squats Joel. Great job brother!
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Post by mrky03 on Apr 26, 2006 15:46:39 GMT -5
Chest and triceps
benchpress 135x20 225x6 245x6 275x2 295x6 295x5 315x3
incline dumbell 125x5 125x4
dips bdwt.+75x5 bdwt.+75x4
tricep pressdown 120x10 120x8
lying extension 125x5 125x4+1forced
Good one today felt strong! Got a little out of my rep target rep range [4-6] on triceps but it felt good.
Benches went up pretty good today, kinda getting back in my old groove. Gotta keep up with my training partner,only 18yrs.old and benched 325 for 3 sets of 5 and did dips with 125lb. dumbell straped around his waist!
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Post by Tim Wescott on Apr 26, 2006 18:36:31 GMT -5
Awesome workout Joel........don`t let the kid get too far ahead of you!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) I used to train with this 21 year old kid...he used to post here occasionally.he trained hard as hell,but everyday,after every workout,I`d say to him "You must feel pretty bad huh"?and he`d say why,and I`d say,"For letting this old man train your ass into the ground" !!! ;D He`d just get pissed and train harder,which made me train harder because I was not gonna` allow it.......the only winner was our physiques!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrky03 on Apr 26, 2006 18:56:43 GMT -5
Agreed, he keeps me on my toes! I can kick his butt on back and legs though!
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Post by mrky03 on Apr 27, 2006 17:51:29 GMT -5
Back day
pull ups bdwt.x16 bdwt.x14
seated cable row 250x6 250x6
bent over row 315x6 315x6 shrugs 520x6 520x6
weighted leg raises 35x14 35x10
cable crunch 230x12 230x12
hyper extensions 45x12 45x8
Short and sweet just like I like it!
Felt strong today, love training back!
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Post by Tim Wescott on Apr 27, 2006 19:15:36 GMT -5
Inspiring workout Joel !!
Do you do a lot of warmup sets before hitting those heavy ass sets?
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Post by Intensity on Apr 28, 2006 14:53:36 GMT -5
Great workouts! Joel, are you eating relatively clean even if your diet only start officially in june?
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