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Post by Vikingjoe93 on Sept 13, 2006 4:13:42 GMT -5
Great numbers on all your lifts joel! Do you do cardio on an empty stomach when you first get up or do you eat something?
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Post by mrky03 on Sept 13, 2006 16:40:17 GMT -5
Thanks Joe! I take a serving of cell swell matrix about 10min. before I get on the bike. I've also used whey isolate. I think you need to get the amino acids in there to help guard against muscle loss.
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Post by mrky03 on Sept 13, 2006 16:48:09 GMT -5
5:00am cardio 16min 192cal. Its hard for me get the same performance early in the morning as I get later in the day. My best performance in the afternoon is 208cal.
3:30pm back workout
chins bodyweight x 20,10,10,10 ouch!
bent over rows 225x12 245x10
seated cable row 170x15 170x13
shrug 405x10,10,10
I think I'm going to rep it out for the most part in the remaining weeks. I'm feeling tired and a little overtrained, no point in getting injured.
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Post by TNA on Sept 13, 2006 17:42:48 GMT -5
Great job there Joel! Good thinking.
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Post by mrky03 on Sept 14, 2006 16:24:28 GMT -5
5:00am cardio 16min. 185cal.
4:00pm delts and calves
seated military press 155x12 185x7 185x6
seated dumbbell press 90x6 85x6
lateral raise 40x12 40x12
rear delt machine 155x12 145x12
hack calf raise 8 plates x 12,12,12
seated calf 250x10 230x10
Gettin closer!
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Post by mrbeefy on Sept 15, 2006 5:34:57 GMT -5
Look pretty good! You'll be in my home town, so I'll have to come to meet you and cheer you on!
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Post by RUBICON19 on Sept 15, 2006 6:29:37 GMT -5
Almost there Joel... How ya feeling?
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Post by Tim Wescott on Sept 15, 2006 8:01:26 GMT -5
Great training as usual Joel........ride it out buddy,it won`t be long now!! #arockon6ha#
I think more rep[s with lighter weight as long as you`re pushing hard is a great idea.........crazy reps on the chins by the way.........impressive!!
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Post by chanman83 on Sept 15, 2006 9:35:07 GMT -5
almost there and your workouts still kick ass! #arockon6ha#
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Post by mrky03 on Sept 16, 2006 15:21:02 GMT -5
Thank you guys! I'm having my typical pre contest head games. Just like you talk about Tim. Some days I think that I'm doing pretty good and others I'm like wtf!
I'm trying to get some sun, my base tan has faded somewhat. I might have to use a tanning bed but I don't like um!
Friday, 5:00am cardio 16min. 185cal.
5:00pm bi's, tri's and forearms
barbell curls 155x8 155x6
pressdowns 130x6 130x5
alt. dumbbell curls 75x6 75x6
lying tricepts extensions 135x8 135x8
hammer curls 70x6
dumbbell tricept extensions (two hands) 80x9
Man,carbed up on thursday and theres veins everywhere!
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Post by masterschamp on Sept 17, 2006 6:55:23 GMT -5
Joel....great job on the training,bro!! I'm not a big fan of the tanning beds either, but I do use them 3-5 times a week for the last 4 weeks to help darken and even out the tan I get from the sun. Yes, even in Florida, the sun isn't enough sometimes...the weather does not always cooperate with my schedule!!
Keith
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Post by mrky03 on Sept 18, 2006 17:07:18 GMT -5
I hear ya Keith, the weather in Ky. isn't very reliable either! Went to the tanning bed this afternoon!
5:00am cardio 16min 184cal.
4:00pm leg workout
leg press 20 plates x 10, 10
squats 385x8, 6
lunge 135x8 155x8,8
stiff leg deads 315x8,8
leg curls 155x8 125x8
Only one leg workout left before the show!
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Post by mrky03 on Sept 19, 2006 16:47:27 GMT -5
5:00am cardio 16min. 187cal
4:00pm chest and abs
incline press 225x9 265x5 245x6 225x7
flat dumbbell bench press 100x10 100x8
cable cross over 50x9 35x15
lying leg raise 30x15 30x12
free motion ab machine 3 sets 12-15
I trained at a different gym today, totally different atmosphere. They have a better variety of equipment and a more hardcore atmostphere compared to the fitness center where I normally train. I'm going to change training venues!
I've upped my reps somewhat for the remainder of my contest prep. Still going all out! Trying to avoid getting injured here in the final 16 days that are left.
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Post by hossjob on Sept 19, 2006 18:54:03 GMT -5
Hey, GETTING CLOSE! We gotta find a place to meet up or something cuz I still plan on watching the Natty North! GOOD LUCK! I'm sure you're going to KILL!
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Post by Tim Wescott on Sept 20, 2006 14:23:32 GMT -5
Good stuff Joel......stay focused!!
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Post by mrky03 on Sept 20, 2006 17:46:20 GMT -5
Thanks Hoss, Tim , I'm in a zone right now its crunch time so I'm dieting and training my butt off!
I added an additional cardio session in the afternoon and carbs are at 50gr. per day and thats from the dextrose in my protein shake before and after training!
Hoss, yes we definitely need to get together! I would enjoy meeting you in person! My wife has made our hotel reservations for the host hotel which is the Marriott Courtyard in Amherst.
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Post by mrky03 on Sept 20, 2006 18:16:08 GMT -5
Man this new gym is the bomb! Everything you can think of! I'm not much into machines but I couldn't resist trying some of them today!
5:00am cardio 16min. 180cal
4:00pm back workout
T bar row (these felt great, I haven't had access to a good t bar in yrs!)
4 plates x 10 4 plates x 10
seated cable row (again great machine!) 200x12 200x12
lat pull down 200x15 180x15
rack deads 405x9 405x8
HS shrug 6 plates x 12 6 plates x 12
16min. cardio elliptical machine 189cal.
Great workout veins bulging, people staring! Isn't this sport great?
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Post by mrky03 on Sept 20, 2006 18:21:39 GMT -5
Todays diet.......
6 egg whites one yolk 4 oz. ground beef
6 oz. tuna
12 oz. chicken 4 cups salad/vinegar and oil dressing
csm preworkout dextrose and whey
post workout dextrose and whey csm
8 oz. chicken 3 cups green beans
tbsp. natural peanut butter 1 cup cottage cheese
UMM! I want pizza! #pizzasmiley4om#
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Post by mrky03 on Sept 21, 2006 18:10:10 GMT -5
Quick shot after I got home from the gym today!
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Post by mrky03 on Sept 21, 2006 18:12:20 GMT -5
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