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Post by mrky03 on Sept 4, 2006 16:24:19 GMT -5
Thanks Keith, Tim! I really appreciate the support! I'm getting down to the wire on this thing. I watched the video from my last show and thought man I was pretty ripped! Gonna have to step it up to get in that kind of shape again! I'll try to post some pics this week to get your guys opinion on my timing for this show. I think I'm pretty close my body weight is around 203 and I was 197 in the pics that Tim posted from the week before the 03 show. I hopefully gained a pound or two of muscle in the last three years!
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Post by mrky03 on Sept 4, 2006 16:29:16 GMT -5
Good leg workout this morning! GREAT cardio workout this afternoon.
recumbent bike 16min. 208cal.!!!! #bconfetti2sq# Best so far! Torched those fat cells!
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Post by mrky03 on Sept 5, 2006 11:27:57 GMT -5
Chest and abs
incline barbell press 275x6 275x5
flat dumbbell bench press 120x6 120x5
dips 45x8 45x8
cable crunch stack x 16 stack x 12
lying leg raise weighted 30x15 30x12
recumbent bike used the one at the gym 16min. 140cal
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Post by Tim Wescott on Sept 5, 2006 11:31:37 GMT -5
What can I say? #arockon6ha#
Stay focused Joel,the show will creep up on you in no time at all.
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Post by chanman83 on Sept 5, 2006 11:55:58 GMT -5
WOW and your doing this on low carbs right? AMAZING!! you rock Joel!
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Post by masterschamp on Sept 5, 2006 19:44:51 GMT -5
I have nothing but total respect for your attitude and focus, Joel. Thanks for the low down on the HIT cardio........it kicked my a@# !!
Keith
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Post by mrky03 on Sept 5, 2006 19:59:21 GMT -5
Thank you Keith, I've got to tell you I'm very motivated by your work ethic. You and the other guys on this forum are keeping me going during the last part of this contest prep!
Uhh, I agree that HIT cardio is murder!
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Post by TNA on Sept 5, 2006 20:06:26 GMT -5
Joel, you are a true inspiration brother!! Way to go. #arockon6ha#
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Post by mrky03 on Sept 6, 2006 18:20:02 GMT -5
Back day!
deads 455x4 455x4
chins bdwt. x 10 40x8 40x6
seated cable row 200x8 200x7
v grip pulldown 200x6 200x5
shrug 405x12 405x10
I think I'm going to lay off deads until after the show, my low back-hip thing flared up when I did them this morning. Back to the chiropractor!
30 days to showtime!
cardio 16min. 206cal. good cardio sessions this week!
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Post by TNA on Sept 6, 2006 19:06:30 GMT -5
My back is killing me just looking at those lifts! FANTASTIC weights there Joel!!! Good going buddy. ;D
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Post by RUBICON19 on Sept 6, 2006 21:02:17 GMT -5
Great job Joel. Damn you are motivating!!
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Post by GerryT on Sept 7, 2006 12:37:55 GMT -5
Very inspirational, Joel. Continued success. You should do great on stage.
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Post by mrky03 on Sept 7, 2006 20:33:22 GMT -5
Thanks fella's! I'm getting down to the wire. I'll try to post some pics tomorrow, get some feedback on where I'm at.
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Post by mrky03 on Sept 7, 2006 20:52:34 GMT -5
Shoulders and calves
standing military press 185x6 185x4
seated dumbbell press 95x5 95x4
lateral raise 55x8 55x8
rear delt machine 95x12 115x10
one leg calf press 4 plates x 12 4 plates x 12 4 plates x 10
seated calf raise 250x10 250x8
pretty good workout. No cardio today worked in my yard and did some repairs to my roof! Gettin closer!
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Post by mrky03 on Sept 8, 2006 16:32:39 GMT -5
Bi's Tri's and forearms
barbell curls 155x6 155x6
pressdowns 130x6 120x6
alt. dumbbell curls 75x6 75x6
lying extensions 135x6 135x6
hammer curls 75x6
dumbbell tricepts ex. 80x10
wrist curls 95x15 115x10 115x8
This marks the end of another week of training! 4 WEEKS TILL SHOWTIME!
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Post by RUBICON19 on Sept 8, 2006 18:04:34 GMT -5
Great arm THRASHING!!! 4 more weeks. Turn it on!!!
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Post by Hoopie on Sept 11, 2006 3:53:24 GMT -5
Clocks ticking down to Show time Joel!! Looking good there buddy how ya feeling?
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Post by mrky03 on Sept 11, 2006 19:10:26 GMT -5
I feel great hoopie! Just staying hungry brother! Trying to dial it in!
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Post by mrky03 on Sept 11, 2006 19:15:19 GMT -5
5:00am cardio 16min. 192cal.
Leg day
nautilus leg press 900x9 900x7
squat 385x6 385x6 385x4
lunge 135x9 135x8
stiff leg deads (romanian style) 315x8 318x8
Felt good today, trying to keep up the intensity!
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Post by mrky03 on Sept 12, 2006 16:43:37 GMT -5
5:00am cardio 16min. 188cal. Took me awhile to get in the groove this morning!
4:00pm chest and abs
incline barbell 275x4 265x5 255x5
flat dumbbell 120x5 110x5
dips 45x8 45x8
lying leg raise 35x15 35x12
cable crunch 180x20 210x15
I'm feeling the diet today! I feel good but the weight just wasn't there. I'm in the home stretch now! Only two more real weeks of training!
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