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Post by mrky03 on Sept 21, 2006 18:20:50 GMT -5
Still chasing! Man I'm never satisfied with how I look in pictures!
5:00AM cardio 16min. 184cal.
4:00pm delts and calves
life fitness calf ex. 150x15 150x15
standing calf raise 255x15 255x13
seated calf 3 plates x 15 3 plates x 15
seated military press 155x9 155x8
seated dumbbell press 80x10 80x9
lateral raise 40x15 40x15
seated bent over lateral 45x15 45x15
10 min. hit cardio recumbent bike random setting level 10
This new gym is great! They've got so much equipment, I'm like a kid in a candy store! Finally a real calf machine!
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Post by hossjob on Sept 21, 2006 20:13:15 GMT -5
DAYUM! Looking Great! WOW! It's going to be awesome to see you and meet you in person!
BTW, isn't it great joining a new gym with amazing equipment. Hahaha. I feel like that guy on the Circuit City commercial that runs in the store screami9ng and unable to control himself!
Keep it uP~
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Post by Sal Paradise on Sept 21, 2006 20:41:41 GMT -5
Looking great! And very impressive workouts.
Sal
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Post by mrky03 on Sept 22, 2006 19:39:51 GMT -5
5:00am cardio 16min 180cal
4:00pm bi's tri's and forearms
alt. dumbbell curls 70x10 70x10
barbell curls 135x10 135x10
preacher curls 70x15 70x15 ouch!
pressdowns 115x12 115x11
lying ex. 120x10 120x9
dumbbell tricepts ex. 65x16 70x15
wrist curls 115x12 115x12 115x10
Good pump today! Looking and feeling ready to compete! LOCKED AND LOADED!!! Can't wait to get to Amherst!
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Post by chanman83 on Sept 22, 2006 19:55:52 GMT -5
Your are looking primed and ready to go. I can't wait to hear about your competition your going to ROCK!!! #arockon6ha#
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Post by mrky03 on Sept 25, 2006 16:44:34 GMT -5
Okay, I'm dragging today. Energy is low! Thank God tomorrow is carb up day!
5:00am cardio 16min. 183cal.
4:00pm leg day
leg extensions SS/ nautilus leg press 225x10/760x10 225x10/760x8
hack squat SS/ leg extension 180x20/165x10 230x12/165x10
lunge 155x8 drop 135x8
lying leg curl rep and 1/2 style 125x8
standing leg curl rest pause style 50x4
stiff leg deads 225x12
Last leg day before the show! Didn't see the need to try anything heavy today. No use risking injury at this point! Kinda fun in a sadistic way, trying out some of the new machines on these shock sets.
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Post by Tim Wescott on Sept 25, 2006 17:55:19 GMT -5
Smart move Joel.............no sense in trying to set new PR`s or something at this point.
Almost home,stay the course my friend!! #trophycrownsmiley8hl#
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Post by Vikingjoe93 on Sept 25, 2006 19:07:36 GMT -5
Good luck with the show joel, have fun!!! ;D
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Post by mrky03 on Sept 26, 2006 16:58:51 GMT -5
Thank you guys, I'm going to have a blast!
5:00am cardio 16min 186cal
chest and abs
incline press rep and a half 225x6 225x5
flat dumbbell press SS/ flys 100x10/50x10 100x6/50x9
hammer strength incline press 185x10 drop 135x10
lying leg raise 30x14 30x12
cable crunch 85x15 85x15 85x12
vertical leg raise bdwt.x 15
Good workout! Getting closer!
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Post by Tim Wescott on Sept 26, 2006 19:42:30 GMT -5
Awesome training and you look great buddy!!
Keep on it.........................it won`t be long now!!
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Post by TNA on Sept 26, 2006 20:42:51 GMT -5
Looking good there Joel! Keep it going brother!!
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Post by mrky03 on Sept 27, 2006 17:24:53 GMT -5
Thanks Tim and Terry! I going through my typical pre contest head games right now! I need to just stay away from the scales! My weight is 198lbs. today lightest in years! I look hard my strength is good it just messes with my head when the weight starts to drop this fast.
I'm thinking I should up my calories slightly though, I really don't need to lose any more at this point. I just need to fill out without bloating up.
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Post by mrky03 on Sept 27, 2006 19:07:45 GMT -5
5:00am cardio 16min. 189cal.
back
deads 405x6 425x6
bent over rows 295x6 295x5
v grip pulldowns 200x6 200x6
seated cable rows 200x8 200x8
hammer strength shrugs 6 plates x 10 6 plates x 10 8 plates x 8
Not much of a pump today but I couldn't resist one last deadlift workout! Kind of pulled me out of the head trip I've been going through today! 10 days left!
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Post by Tim Wescott on Sept 27, 2006 19:27:43 GMT -5
Finishing strong Joel!!
I hope the other contestants are dotting their I`s and crossing their T`s,because you sure have.
Stay on point!! #arockon6ha#
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Post by gti steve on Sept 27, 2006 20:15:06 GMT -5
wow great workout joel! throwing around some nice poundages! awesome bent rows too!!! #dreambig0ta#
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Post by Hoopie on Sept 27, 2006 21:49:34 GMT -5
Looking good Joel looking good! You're in the home stretch now buddy! We got your back now go get that trophy big man!!
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Post by Vikingjoe93 on Sept 28, 2006 4:26:10 GMT -5
5:00am cardio 16min. 189cal. back deads 405x6 425x6 bent over rows 295x6 295x5 v grip pulldowns 200x6 200x6 seated cable rows 200x8 200x8 hammer strength shrugs 6 plates x 10 6 plates x 10 8 plates x 8 Not much of a pump today but I couldn't resist one last deadlift workout! Kind of pulled me out of the head trip I've been going through today! 10 days left! Great back workout joel, MAX-OT A at it's best!! ;D
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Post by mrky03 on Sept 28, 2006 17:42:54 GMT -5
Thanks hoopie, Tim, Steve and Joe! I'm feeling pretty good about it overall. Weighed 198lbs. today about the same as a week out from my last show. I know its hard to be objective about yourself but I think I'm harder this time. I've dieted longer and more strictly than ever before!
Todays diet....
meal 1. csm 1 oz. whey isolate 10 egg whites one yolk one half cup oatmeal
meal 2. 6 oz. tuna 1oz. mozzarella
meal 3. 8 oz. ground beef 4 cups salad/2 tbsp. vinegar and oil 1 oz. mozzarella
pre workout csm 1 oz. whey isolate 25 gr. dextrose
post workout same
meal 4. 10 oz. eye of round big pile of steamed green beans!
I increased my calories slightly today my metabolism is running in high gear right now! I really don't feel like I need to lose any more weight, just trying to hold steady until Monday then I'll deplete until Thursday evening and carb up till showtime!
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Post by mrky03 on Sept 28, 2006 17:48:13 GMT -5
5:am cardio 16min. 192 cal.
calves and delts
seated military press 185x6 185x5
seated dumbell press 90x5 90x4
lateral raise 50x8 50x8
bent over lateral raise 70x6 70x6
standing calf raise 270x12 300x10 300x8 (Awesome standing calf machine by flex fitness)
seated calf raise 3 plates x 10 4 plates x 8
Pretty good day at the gym! Just cruising though till showtime!
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Post by Tim Wescott on Sept 28, 2006 18:11:34 GMT -5
Looking good bro!! Almost home!
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