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Post by RUBICON19 on Dec 15, 2006 20:49:28 GMT -5
Everything looks GREAT!! WOW, I am impressed..
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Post by RUBICON19 on Dec 15, 2006 20:50:07 GMT -5
Your training and diet are looking awesome Kyle. I'm planning on incorporating the extreme stretching on my next P/RR/S cycle. Ouch! I still blame my tricep pull on extreme stretching!! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png)
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Post by Tim Wescott on Dec 16, 2006 9:30:33 GMT -5
Great....and I`m starting those stretches on Monday..........gotta` start out light,can`t afford any more injuries!
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Post by mrky03 on Dec 22, 2006 15:14:05 GMT -5
Hey guys, Kyle asked me to post his diet and training journal from buildingmass.com
He assures me he hasn't abandoned us, he's in the middle of moving and dosn't have internet service at home and the school internet service has him blocked out!
Wednesday, 12/20/06 Sorry, This usually doesn't happen but I totally forget what I ate yesterday. I know my carbs were low (25 w/ breakfast, 15 w/ meal 2, 10 w/ meal 3 & 75 post workout) protein was about 285. I just forgot the food. Moving is taking it out of me
Legs Squats - 335/6, 365/5, 385/4 (It is impossible to go lower than I did on these...the high school hosted a wrestling meet and I think some of the opposing kids thought I was student. There were about 30 wrestlers and 3 coaches watching me like I was putting on a show. It pissed me off enough to get an extra rep on 385) HS 1 Leg Leg Press - 115/15, 135/12, 170/8 Front Squat SS w/ Back Squat - 155/10 - 155/8 (FRIED and not really liking myself for choosing this particular SS) Walking Lunge Drop - 40 (in each hand)/10 Drop - 8 Extreme stretching Straight Leg Dead - 225/6, 225/6 Seated Leg Curl - 80/15, 100/12, 120/7 HS 1 Leg Leg Curl 1 1/2 Reps - 35/10 Calf Raise - 270/10 + 6 X reps, 270/9 X 5 X Reps, 270/8 + 5 X Reps + Extreme Stretch
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Post by mrky03 on Dec 22, 2006 15:15:47 GMT -5
Oh man, my legs were barely even sore yesterday morning, but around 4PM they started to HURT. I mean HURRRRRT! Today they are better, but wow.
Alright now guys. I have not taken a week off from training since before June. That's right. I did not take a week off after my show. I wanted to see if something worked and I t hink it did. I was hoping to get pics to post of my 6 weeks post contest body, but it hasn't gotten done. Yep, it's been 6 weeks (maybe 7). Yesterday my last day of training, I took off my shirt and I was very very happy with what I saw. Hit a side serratus and BAM, they were all fired up and still there. Am I as lean as I was NOOOO, but I am still in single digits, still have thigh separation, vascularity, veins in abs and I can see my intercostals and serratus!
So...it is now time fo ra week off. My body and MIND need it. For the last 2 days (wed legs and thurs shoulders/tri's) I ddin't feel like lifting. I honestly can't remember when I had to actually mentally motivated myself to get my ass in the gym. usually it's motivation to STAY out, but the last 2 days I just didn't have the physical energy and it took everythin gI had to prep mentally for my normal onslaught. I am learning my body and know it is time physicaly and mentally for a break. I have family that I don't see but 1-2 times per year in town and I have many Christmas parties to attend. This is the PERFECT week for R&R.
Hey, I really need this break after everything I've been through in life the last 6 months. HAS IT BEEN THAT LONG....
So I have family Christmases on Saturday, Sunday, Monday, & Tuesday (yep 4....) If there is food I enjoy eating I will have it. Every other meal will be lean protein only. Then, next Thursday (12/28) my new plan begins! I'll post more later. Until then.......ENJOY YOUR CHRISTMAS
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Post by hossjob on Dec 23, 2006 9:38:11 GMT -5
Thanks Joel. Hey, week off right now so ya'll come back and recheck next Thursday! Merry Christmas. And again Joel THANK YOU!
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Post by mrky03 on Dec 23, 2006 11:13:02 GMT -5
Anytime Kyle! Merry Christmas!
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Post by RUBICON19 on Dec 24, 2006 14:40:06 GMT -5
MERRY CHRISTMAS KYLE... Looking forward to youre New Year plan!
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Post by mrky03 on Jan 3, 2007 17:02:25 GMT -5
Saturday, December 30, 2006
First day on the evolution stack (Bad Ass Mass, Jungle Warfare, & Restore) and first day back in the gym after a week off. Felt amazing. Had to fight the vomit bug a couple of times so I know I was pushing the envelope. That's usually a good indicator to me on leg day. Workout, diet, & supplementation as follows. Keep in mind I'm posting this immediate post workou and only after my first 2 meals so the meals may vary slightly as the day goes. I am continuing to use Xtend & Glutamine & CEE throughout the day. I always use this co*ktail thanks to Eric Broser and his great advice. I also do the Power, Rep Range, Shock workout invented by Eric Broser.
Supplementation 30-min before meal 1 - 1 sv Primed, 7 Grams BCAA, 7 Grams Glutamine 3 Grams CEE During workout - 5 Grams BCAA & 3 Grams Beta Alanine & 35 Carbs Immediate Post Workout - Regeneration X + 1 sv Xtend & 1 tsp glutamine & 30 Grams waxy Maize Starch TOT Carbs pre, during & post from supps = 105 30-min before meal 3 - 7 BCAA & 7 Glutamine & 2 Grams CEE 30-min before meal 5 - 7 BCAA, 7 Glut, 2 CEE 30-min before meal 7 - 5 BCAA, 10 Glut, 3 CEE Bad Ass Mass - Meals 1 & 5 Restore - Meals 1, 4, 7 Jungle Warfare - Meals 1, 4, 7 1 Gram Vitamin C - Meals 1, 2, 4, 7 Multi - Meals 3 & 7 CMZ - 4 caps 30-min before meal 7
Diet Meal 1 (pre wo) - 40 Grams Whey, 1 TBSP Flax Meal 2 (post wo) - 40 Grams whey, 30 carbs from 4 Rice Cakes (80 total carbs post workout w/ cakes, regenx, & wms) Meal 3 - 6 oz Lean Beef, 1/2 Cup Bro Rice Meal 4 - 6 oz Chicken, 1/2 Cup Bro Rice Meal 5 - 6 oz Chicken, 1 TBSP Nat PB Meal 6 - 6 oz Chicken, 1 TBSP Nat PB Meal 7 - 6 oz Lean Beef, 2 tsp Flax Oil
Workout - LEGS - Rep Range Smith Squats - 245/9, 275/9, 315/7 (2/1/2/0) DB Walking Lunge - 45# DB/11, 45#/10 Leg Press - 500/13, 500/15 (2/1/2/0) - sped up tempo to get 15 on 2nd set 1-leg leg ext - 35/16, 35/17 DC Extreme Quad Stretch - 1x30 sec Leg Curls - 90/9, 100/8, 110/7 (2/1/2/0) Straight Leg Dead Lift - 165/12, 185/10 1-Leg Leg Curl - 30/15, 35/13 DC Extreme Ham Stretch - 1x30 sec Stand Calf Raise - 100/18, 120/15, 130/12, 150/8 Seated Calf - 90/7, 70/10, 50/16 _________________ PRONK for President!!!!
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Post by mrky03 on Jan 3, 2007 17:04:02 GMT -5
Defiant, the rice measurements are cooked measurements. As far as BCAAS's, almost all my BCAA's are coming from Xtend. I do drink Platinum G (Nutralogix) first thing inthe AM and before my last meal for my BCAA's. I'll post my exact amino protocol with today's (Tuesdays) diet and training later today or tomorrow.
Sunday, Dec 31, 2006 (New Years Eve)
Sunday - Shoulders & Triceps Seated Lateral Raise - 25/9, 30/7, 25/8 (2/1/2/1) Arnold Press - 50/10, 45/12 (2/1/2/1) WG Upright Row - 85/15, 85/13 (2/1/2/1) Face Down Inc Rev Lateral - 10/25, 15/16 (2/1/2/1) Extreme Stretch Close Grip Bench - 245/9, 265/7 Skull Crusher - 90/12, 100/11 2-Arm DB OH Ext - 65/15, 70/14 Extreme Stretch
Supplementation was pretty much the same. Diet was off because we had a little party. I had my normal pre and post workout meals and my normal breakfast and meal 2. Meal 5 was also a normal meal, but Meal 6 was a sub and meal 7 was chili w/ extra lean beef and some snack foods. Also had a wee bit of alcohol....hey it's the season. _________________
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Post by mrky03 on Jan 3, 2007 17:05:29 GMT -5
Tuesday, January 2, 2006 Diet & Supplementation: -7 Grams BCAA, 7 Grams Glutamine -25 Minutes Cardio (power walk outside) -7 Grams BCAA, 10 Grams Glutamine, 3 Grams CEE, 1 Gram Vit C -Meal 1: 10 Egg Whites, 2 Eggs, 1/3 C oatmeal, 2 TBSP wheat germ, 1/2Grapefruit (42 Protein, 34 Carbs) - JW, BAM, Restore, Multi -Meal 2: 5 oz Chicken, 1/2 Cup Brown Rice (35 Protein, 25 Carbs) -Meal 3: 5 oz Lean Beef, 1/2 Cup Bro Rice (35 Protein, 25 Carbs) -Primed, 7 Grams BCAA, 7 Grams Glutamine, 4 caps NGorge (20 Carbs) -Meal 4 (pre wo): 40 Grams Whey, 9 Grams Flaxseed Oil (JW, Restore, Vit C) -Regeneration X, 2 Grams Taurine (20 Carbs) -Meal 5 (post wo): 45 Grams Whey, Rice Cakes (45 Protein, 65 Carbs) -3.5 Grams BCAA, 5 Grams Glutamine -Meal 6: 5 oz Chicken, 2 tsp flax oil (35 Protein, 9 Fat) BAM, Multi -7 Grams BCAA, 7 Grams Glut, 3 Grams CEE -Meal 7: 3 oz Lean Beef, 6 Egg Whites, 2 TBSP Nat PB (39 Protein, 16 Fat)
Workout: Back Rep Range Rev Grip BB Row - 225/8, 225/7, 205/9 WG Pull Up - BW/12, BW/10, BW/5 Rest pause/3 rest pause/2 (10 total) T Bar Row (Ronnie Style) - 145/15, 155/13 MG Hammer High Row to upper chest - 90/17, 70/19 Straight Arm Rope Pull Down - 50/25 Rack Dead Lift (from mid shin) - 315/10, 355/7 Back Ext - BW/15, BW+25/10 _________________
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Post by mrky03 on Jan 8, 2007 19:46:20 GMT -5
Saturday - Legs Squat - 435/1, 405/3, 365/5, 365/5 Cybex Squat Press - 630/6, 720/6, 810/6 Hack Squats - 270/6, 320/4 1-Leg Leg Ext - 45/5, 45/5 Extreme Stretch Seated Leg Curl - 100/6, 100/5, 100/5, 100/5 Straight Leg Dead Lift - 275/5, 275/5 Lying Leg Curl - 130/6, 130/6 Extreme Stretch Standing Calf - 140/10, 160/8, 160/8 DOnkey Calf - 180/12, 240/8, 240/8, 240/8
Sunday - Shoulders/Traps/Triceps Military Press - 165/6, 175/5, 175/4 (4/0/X) WG Upright Row - 145/6, 155/5, 165/5 1-Arm Lateral Raise - 45/7, 50/6, 55/5 Extreme Stretch Power Shrugs - 315/6 X 4 Extreme Stretch Close Grip - 245/6, 225/6 (very easy, but it KILLLLLLED my wrist had to stop) Lying DB Skull Crusher - 50/6, 50/6, 50/5 EZ Bar Overhead Ext - 110/6, 110/6 Extreme Stretch
AMAZING Leg workout! I am so sore today (Mon). Diet is staying pretty basic. i'm keeping the carbs relatively low, around 170-200 per day and my protein in what I consider moderate region (280-300). I'm still adding fats, mostly from flax at this point, but I"m incorporating some nat pb and almonds again this week to see if they effect my conditioning at all. I'll probably try to use flax at least twice per day though as I'm a big believer in it's health benefits. _________________ PRONK for President!!!!
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