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Post by mrky03 on Apr 28, 2006 17:38:46 GMT -5
Tim, the way my back workout is structured this training cycle the chins warm me up for the rest of the workout. Most of the time though I do warmup sets, like on the days I deadlift I'll do two lighter warmups followed by a couple of acclimation sets of 1-3 reps. After I warmup for the first exercise for a bodypart I usually don't do anymore warmups unless I feel the need.
Mo, yes I do eat pretty clean throughout the week, most of my dietary indecretions happen on the weekends when I might have mexican [my favorite!] or pizza etc.
Here is what a typical day of eating looks like for me most of the time.......
meal #1 - 10 egg whites 2 yolks
1 serving oats
meal #2 - 1 can tuna
meal #3 - 8 oz. lean meat or chicken
3-4 cups salad or mixed veggies
meal #4 - low carb protein bar
preworkout protein shake
postworkout protein shake
meal #5 8-10 oz. lean meat or chicken
baked potato
meal #6 8 oz cottage cheese mixed with carb control flavored yogurt
or low carb protein bar.
This will change somewhat when I start dieting for real, I'll drop the dairy products and start cycling carbs.
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Post by mrky03 on Apr 28, 2006 18:03:11 GMT -5
calves, biceps and forearms
hack machine calf raise 270x10
360x10
450x6
560x9
560x8
560x7
seated calf 250x8
250x6
barbell curl 45x20
95x10
115x6
135x2
155x8
155x8
alt dumbell curl 75x6
75x6
cable curl 200x6
wrist curl 120x10
120x8
Easy day! Best bicep workout in a while, felt strong!
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Post by Tim Wescott on Apr 28, 2006 18:39:03 GMT -5
Thanks for the quick reply Joel.
I know other guys who train in a similar fashion...........I might have to give it a go in the off-season!!
Good workouts!!
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Post by RUBICON19 on Apr 28, 2006 19:25:29 GMT -5
Good stuff bro. Bent row w/ 315!!! NICE!  |
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Post by mrky03 on May 1, 2006 15:53:59 GMT -5
Delts and abs
standing military press 95x15
115x10
135x6
185x6
205x6
205x5
seated dumbell press 105x3 ahh too heavy!
95x6 thats better!
lateral raise 60x6
60x6
bent over lateral 80x6
80x7
swiss ball crunch bdwt.x 30
bdwtx25
swiss ball leg raise bdwtx 20
bdwtx 23
Workout felt good, trying to get zeroed in on the upcoming contest training!
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Post by Tim Wescott on May 1, 2006 16:06:09 GMT -5
Another good one Joel !!  I thought I was pretty strong by doing bent-over laterals for 10 with the 50`s.......guess I was mistaken !! ;D |
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Post by TNA on May 1, 2006 18:34:25 GMT -5
Nice lifts Joel! #bbarbellsmiley4dr#
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Post by mrky03 on May 2, 2006 16:52:25 GMT -5
Leg day!
leg press 8pl.x20
10pl.x20
14pl.x12
18pl.x12
18pl.x10
18pl.x10
squats 225x15
315x12
315x8
315x10
stiff leg deadlift 365x6
365x6
leg curl 155x7
155x6
I had to compromise my leg workout today I've still got some stiffness in my right knee.
The workout went well however and my knee was'nt an issue, the reps however were killing me! What wimp!
I don't like changing my game plan in the middle of a training cycle but sometimes I have to be flexable! Thats not something that describes me very well. Anyway I'll just take it from here and see where it leads me.
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Post by RUBICON19 on May 3, 2006 15:33:56 GMT -5
How long have you trained Max Ot style?
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Post by mrky03 on May 3, 2006 15:53:42 GMT -5
I've trained Max OT style about five yrs. following it almost to a tee. But pryor to that I had always trained kinda Dorian Yates style anyway so it was'nt really a big change for me anyway.
What really sold me on it was when I started coming into contests thicker and with more density and separation than in the past. Plus I just love the short heavy training sessions!
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Post by RUBICON19 on May 3, 2006 15:58:27 GMT -5
I too, trained Dorian style for a loooong time. Really enjoyed it. I did Max ot for a while (What havn't I done).. I love heavy weights. Whenever I do anything else, all I want to do is go back to getting strong again.
Do you follow Max Ot nutrition?
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Post by mrky03 on May 3, 2006 16:00:06 GMT -5
Chest day!
benchpress 135x20
185x10
225x6
245x4
275x1
315x4
315x3
300x4
incline dumbell press 125x6
125x4
dips 80x5
80x4
pressdowns 80x20
130x6
130x5
lying tricep ex. 125x6
125x4
Felt strong today! I'm trying to generate as much intensity as possible. Gettin fired up for the upcoming contest training!
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Post by mrky03 on May 3, 2006 16:04:50 GMT -5
Not precisely I use the "bracketing method" with my whey and creatine. Other than that I pretty much eat a lower carb type diet. I do take in most of my carbs around my workout when I'm in "bulk" mode however.
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Post by RUBICON19 on May 3, 2006 16:06:56 GMT -5
Cool. Thanks
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Post by TNA on May 3, 2006 18:25:22 GMT -5
Another great one Joel!! #smileyapplause3ec#
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Post by mrky03 on May 4, 2006 17:14:48 GMT -5
Back day!
deadlifts 225x5
315x5
365x4
405x2
475x6
475x5
pullups bdwt.x 18
bdwt.x 10
bent over rows 315x6
315x5
seated cable row 240x6
240x5
shrugs 510x5
510x5
weighted leg raise 40x10
40x9
cable crunch 230x15
230x12
Long workout today, we just took our time and focused on each set. Deadlifts felt really good today, doing them every other back workout seems to work well. My training partner and I were spent after this one!
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Post by TNA on May 4, 2006 17:40:26 GMT -5
My training partner and I were spent after this one! I'm spent just looking at the volume! Nice one Joel!!! #arockon6ha# |
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Post by mrky03 on May 5, 2006 15:54:28 GMT -5
Calves, biceps and forearms
calf raise on hack squat 6pl.x 10
8pl.x10
10plx10
12plx10
12plx10
12plx10
seated calf raise 250x6
250x5
standing barbell curls 45x20
95x10
115x6
135x2
160x7
160x6
alt. dumbell curl 80x5
80x4
cable curl 220x8
wrist curl 100x15
110x10
110x8
Felt a little sluggish today but I had a good workout anyway. Curls are feeling pretty good! Gotta keep pushin it!
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Post by RUBICON19 on May 5, 2006 22:14:39 GMT -5
Nice deads Joel!!!!! Have you tried rack deads on opposite weeks?
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Post by mrky03 on May 6, 2006 14:17:11 GMT -5
Nice deads Joel!!!!! Have you tried rack deads on opposite weeks?
No, I hav'nt but that sounds like a good idea, might have to give it a try!
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