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Post by TNA on Aug 28, 2006 19:00:46 GMT -5
Now THAT'S what I call a leg workout! Nice lifts Joel!
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Post by mrky03 on Aug 29, 2006 16:47:46 GMT -5
Thanks Terry! I'm going to try to hold my poundages up right to the show. Its not that the weights feel all that heavy, I just don't have as much energy right now on the low carbs!
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Post by mrky03 on Aug 29, 2006 16:53:52 GMT -5
5:00am cardio 16min. 190cal. interval training, one of my best cardio workouts in a while!
4:00pm chest and abs
flat dumbbell press 125x7 125x5 125x4
incline dumbbell 115x5 115x4 110x4
cable crunch stack x 16 stack x 12
hanging leg raise from chin bar bdwt. x 10 bdwt. x 10
woodchoppers 14 x 10 each side
Felt good today dumbbell presses went well. Starting to look more chiseled!
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Post by RUBICON19 on Aug 29, 2006 16:58:48 GMT -5
Nice presses Joel..
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Post by TNA on Aug 29, 2006 19:42:55 GMT -5
Booya!!! My friend! Booya!!!!
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Post by Tim Wescott on Aug 30, 2006 11:39:32 GMT -5
Monster workouts Joel!!1
Your diet plan for the off-season sounds almost like mine......I`m doing one whole cheat day on the weekend(Sat. or Sun.),and one cheat meal duriong the week(Wed.),then eating clean but larger portions,more red meat,and more carbs,for the rest of the weeks eating.
I`ll simply adjust things if the old fat starts tio pile on too fast/much!!
Stay focused,you`re gonna` slay `em!
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Post by mrky03 on Aug 30, 2006 19:06:59 GMT -5
Thank you Tim, I had my moments of concern when I first started dieting but last night I was practicing my posing and I think I'm going to be at my best come show time. The last eight to ten days have really made a difference I'll try to post some more pics this weekend.
I really hate the way that I look when I'm fat! I really let things get out of hand this past year. Looking at of all the great pics of you guys on this forum is more than enough to keep me motivated!
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Post by mrky03 on Aug 30, 2006 19:16:51 GMT -5
5:00am cardio 16min. 191cal. Another killer cardio workout!
4:00pm back workout
50 chins in as few sets as possible-20-11-9-10, man that hurts!
seated cable row 200x6 200x5
bent over row 275x6 275x4
rack deads with a shrug at the top 405x6 405x5
Good workout today. I've had an issue with my low back and right hip for a couple of weeks. I,ve been to my chiropractor twice and I think its on the mend. He said that I've aggravated my glutious minimus!
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Post by Tim Wescott on Aug 30, 2006 19:29:49 GMT -5
Another great workout Joel...............be careful,and don`t get hurt now after all this work you`re putting in!!
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Post by TNA on Aug 30, 2006 21:42:08 GMT -5
Nice weights Joel! Man I love those deads!! You got me thinking that I've gotta get my ass in gear!
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Post by gti steve on Aug 30, 2006 22:16:15 GMT -5
awesome deads! #k0104ne#
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Post by mrky03 on Aug 31, 2006 18:20:48 GMT -5
Thanks, Tim, Terry,Steve! I'm trying to keep up the intensity! Only 5 weeks left to go!
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Post by mrky03 on Aug 31, 2006 18:26:25 GMT -5
Had to pick up Tina at the airport today so I took the day off from work. Did my cardio at 8:30am 16min 190cal.
3:30pm delts and calves
standing military press 185x6 185x5
seated dumbbell press 90x6 90x5
lateral raise 55x8 55x6
seated bent lateral 55x8 55x6
one leg calf press 4plates x 10 4plates x 10 5plates x 6
seated calf raise 250x11 250x10
Felt good today! Starting to look vascular and striated!
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Post by Tim Wescott on Aug 31, 2006 19:31:42 GMT -5
Nice one Joel......stay focused!!
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Post by mrky03 on Sept 1, 2006 18:27:42 GMT -5
5:00am cardio 16min. 190cal.
4:00pm bi's, tri's and forearms
barbell curls 165x4 155x5
pressdowns 130x5 130x6
alt.dumbbell curls 75x6 75x6
lying ex. 135x6 135x5
hammer curls 75x4
dumbbell tricep ex. 75x10
wrist curls 115x10 115x6
Good one today! Felt high energy!
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Post by RUBICON19 on Sept 1, 2006 18:32:44 GMT -5
Great stuff Joel.. Keep it up man... You are going to ROCK from what we have already seen...
How the P/RR/S treating ya?
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Post by mrky03 on Sept 1, 2006 18:37:33 GMT -5
Well I've put it on hold until after the show. I just didn't feel comfortable changing my training style right before my show. I'm planning on using P/RR/S after the show during the off season. Then I'll be able to put it to the test.
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Post by mrky03 on Sept 4, 2006 10:00:25 GMT -5
Off work this week so I'm training earlier in the day.
9:00am leg workout!
nautilus leverage leg press 20plates x 10 22plates x 6 22plates x 4
squats 385x6 385x5 385x4
stiff leg deads 315x8 315x6
nautilus leg curls 155x8 155x6
Awesome leg workout! No knee pain what so ever! I went into the gym feeling kind of brittle this morning, not used to training early but everything went well!
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Post by masterschamp on Sept 4, 2006 12:32:55 GMT -5
Great leg workout, Joel! I train at 5AM and I love it!
Keith
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Post by Tim Wescott on Sept 4, 2006 15:02:45 GMT -5
I feel like that every morning Joel,but once I step through that gym doorway and get a warmup,I`m good to go.
Damn impressive training my friend!! #arockon6ha#
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