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Post by mrky03 on Jan 15, 2007 20:52:20 GMT -5
I'm going to start a new journal today. Nothing fancy just my same ole basic training that's served me well for most of my life!
Seated military press
95x10
115x8
135x6
155x2
195x6
195x5
lateral raise
50x6
50x6
seated lateral raise
55x6
55x6
pressdowns
85x10
130x6
135x6
lying extensions
130x6
130x5
dumbbell triceps extension
85x7
Most excellent workout today! My elbows feel great, knock on wood!
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Post by mrky03 on Jan 15, 2007 21:06:27 GMT -5
I'm going to include my daily food intake in this journal just to simplify things.
Breakfast
25g whey
6 egg whites/2 yolks
1 serving oats
mid morning
6oz. tuna
apple
diet coke
lunch
10oz. chicken breast
4 cups salad
pre workout
25g whey
post workout
same
dinner
12 eye of round steak
8 oz. broccoli/ smart balance margerine
apple
snack
one cup cottage cheese
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Post by RUBICON19 on Jan 15, 2007 23:08:32 GMT -5
Where are the post workout carbs? Pre?
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Post by masterschamp on Jan 16, 2007 13:55:49 GMT -5
You know what's best for you, Joel. You are doing the right thing by listening to your body. Your training has brought you great results....stick with what you know works.
Keith
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Post by GerryT on Jan 16, 2007 13:57:17 GMT -5
Totally agree with Keith. Simple is better and listening to your body is a huge key. Go for it, Joel. And lots of luck!
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Post by Hoopie on Jan 16, 2007 14:30:24 GMT -5
OH HELL YEAH JOEL!!!! Smash up them fibers buddy! Like everyone has said you know what works for your body. Blast away my friend!!!
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Post by chanman83 on Jan 16, 2007 16:37:15 GMT -5
Great job Joel keep it up! 2007 is yours for the taking!
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Post by mrky03 on Jan 16, 2007 18:30:49 GMT -5
Where are the post workout carbs? Pre? Yesterday I was carbing down a little after a weekend of some eating indiscretions!  I'm also cycling my creatine supplementation, four days on 3 days off. The idea according to Paul Cribb is to keep your body from down regulating. |
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Post by mrky03 on Jan 16, 2007 18:41:59 GMT -5
Legs
squat
135x10
225x8
315x6
365x3
405x5
405x3 (sucked my inner thigh is still tight)
nautilus incline leg press
650x6
650x8
I was going to go up on these today but I'm still getting used to the machine, next week I'm going to do a couple of acclimation sets.
lunges
85lb. dumbells x4 x4
Had to use dumbbells today the squat rack that I use for barbell lunges was tied up these felt great anyway! really felt my glutes!
lying leg curls
105x6
105x6
Romanian deads
275x6
275x6
My legs were shaking after this one. My quad workout wasn't one of my best efforts, darn inner thigh still tightening up at the end of a set. Kinda makes me nervous! But the ham and glute workout was really good!
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Post by mrky03 on Jan 16, 2007 18:50:45 GMT -5
Breakfast
6 whites/2yolks
1 serving oatmeal
25g whey/5g creatine
mid morning
6oz. tuna
apple
diet coke
lunch
8oz. eye of round steak
3 cups broccoli/smart balance margerine
pre workout
25g whey/dextrose/5g creatine
post workout
same
dinner
6 oz. chicken
8 oz. whole grain 4 cheese ravioli!/ marinara sauce! Yum!
bread
snack
cottage cheese
2 tbsp. smart balance peanut butter
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Post by TNA on Jan 16, 2007 19:01:46 GMT -5
Good stuff Joel! I'm looking forward to following your progress.
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Post by mrky03 on Jan 16, 2007 19:38:05 GMT -5
Thanks Terry, I'm trying! I feel like I'm behind schedule right now!
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Post by RUBICON19 on Jan 17, 2007 12:53:40 GMT -5
Legs squat 135x10 225x8 315x6 365x3 405x5 405x3 (sucked my inner thigh is still tight) nautilus incline leg press 650x6 650x8 I was going to go up on these today but I'm still getting used to the machine, next week I'm going to do a couple of acclimation sets. lunges 85lb. dumbells x4 x4 Had to use dumbbells today the squat rack that I use for barbell lunges was tied up these felt great anyway! really felt my glutes! lying leg curls 105x6 105x6 Romanian deads 275x6 275x6 My legs were shaking after this one. My quad workout wasn't one of my best efforts, darn inner thigh still tightening up at the end of a set. Kinda makes me nervous! But the ham and glute workout was really good! Nice workout Joel. I also like the sounds of those ravioli's !!! |
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Post by gti steve on Jan 17, 2007 13:11:47 GMT -5
awesome workout Joel. Squats are looking HEAVY!
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Post by mrky03 on Jan 17, 2007 17:33:28 GMT -5
Thanks guys! I'm really struggling to get my weights back up to where they should be while keeping my bdwt. low. I like the way I look fat wise though and its going to make it much easier to get into shape when the time comes.
I'm increasing my caloric intake slowly and I even have more frequent cheat meals, but my bdwt. isn't budging! 203lbs!
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Post by mrky03 on Jan 17, 2007 17:49:26 GMT -5
Easy day! biceps, forearms and abs
alt. dumbbell curls
70x7
75x6
barbell curls
145x6
145x6
wrist curls
115x8
115x8
reverse wrist curls
65x8
65x8
cable crunches
100x12
100x10
recumbent bike
16 min.
dist. 4.42
cal. 142
level 10 random hill
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Post by mrky03 on Jan 17, 2007 17:57:18 GMT -5
I knew you would appreciate the pasta that I had yesterday Randy!
breakfast
9 egg whites/3 yolks
1 serving oatmeal
mid morning
6 oz. tuna
1 serving oatmeal
lunch
10oz. chicken breast
2 oz. ravioli/marinara sauce!
pre workout
25g whey/5g creatine/32g dextrose
post workout
same
dinner
baked chicken rolled in bread crumbs
large baked potato/smart spread
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Post by RUBICON19 on Jan 17, 2007 19:36:12 GMT -5
Thanks guys! I'm really struggling to get my weights back up to where they should be while keeping my bdwt. low. I like the way I look fat wise though and its going to make it much easier to get into shape when the time comes. I'm increasing my caloric intake slowly and I even have more frequent cheat meals, but my bdwt. isn't budging! 203lbs! Dont know how you are doing it Joel.. |
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Post by Hoopie on Jan 18, 2007 12:35:53 GMT -5
I knew you would appreciate the pasta that I had yesterday Randy! breakfast 9 egg whites/3 yolks 1 serving oatmeal mid morning 6 oz. tuna 1 serving oatmeal lunch 10oz. chicken breast 2 oz. ravioli/marinara sauce!Man could i go for some pasta. Im jealous.....pre workout 25g whey/5g creatine/32g dextrose post workout same dinner baked chicken rolled in bread crumbs large baked potato/smart spread Next Show? |
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Post by masterschamp on Jan 18, 2007 13:25:33 GMT -5
I knew you would appreciate the pasta that I had yesterday Randy! breakfast 9 egg whites/3 yolks 1 serving oatmeal mid morning 6 oz. tuna 1 serving oatmeal lunch 10oz. chicken breast 2 oz. ravioli/marinara sauce! pre workout 25g whey/5g creatine/32g dextrose post workout same dinner baked chicken rolled in bread crumbs large baked potato/smart spread AHA!!! I know how you're doing it, Joel!!!! Just exactly how big are those bread "crumbs" that you are rolling that chicken in??!!  ;D |
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;D