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Post by RUBICON19 on May 11, 2007 13:21:45 GMT -5
You should have some Oreo's.. See the new Strawberry milk oreo's? ;D Sounds yummy! I did have some Muscle Milk today! Speaking of nutrition, I've been thinking of changing my nutrition strategy as far as pre and post workout. I'm thinking of just doing it "old school" and just make sure I'm taking in a balanced meal every three hrs. Maybe use a protein shake with a casein protein in it for a meal replacement. Of course I'll still use creatine. Maybe add some dessicated liver with each meal to increase quality protein. I too, went old school. Its just a big steak for me post workout now! ;D
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Post by mrky03 on May 11, 2007 18:57:36 GMT -5
Yeah, Randy I'm really tired of all the hype associated with supplementation. I've never really put a lot into supplements anyway. It can be very expensive and can you really justify the cost to benefit ratio? Creatine and a good protein powder is about all I've ever used and its pretty cost effective. Its not that I'm cheap or can't afford to take different supplements, I just have other things to spend my hard earned dollars on besides some questionable supplement that usually I can't tell if its helping or not! Like Keith says, JUST EAT FOOD!!!
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Post by Tim Wescott on May 11, 2007 19:10:56 GMT -5
Yeah, Randy I'm really tired of all the hype associated with supplementation. I've never really put a lot into supplements anyway. It can be very expensive and can you really justify the cost to benefit ratio? Creatine and a good protein powder is about all I've ever used and its pretty cost effective. Its not that I'm cheap or can't afford to take different supplements, I just have other things to spend my hard earned dollars on besides some questionable supplement that usually I can't tell if its helping or not! Like Keith says, JUST EAT FOOD!!! I definately agree..........a few time tested supps and plenty of nutritous food is the key. Screw all the hyped up nonsense that does nothing for but make your wallet thinner.
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Post by mrky03 on May 11, 2007 19:37:11 GMT -5
Went to the gym with Tina (my wife) this afternoon! She actually wanted me to go with her! This is my scheduled week off so I probably wouldn't have went. She's really into cardio right now so we did 10 minutes on the ellipical machine about a mile level 10, then we walked 2 miles around the indoor track at a fast pace, then finished off with 15 minutes on the treadmill 4mph. increasing the incline every 2 minutes. Whew! I haven't done that much cardio in a very long time. I'm so proud of Tina, she's lost about 20lbs. and is really focused on reaching her goals.
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Post by RUBICON19 on May 11, 2007 20:25:44 GMT -5
Thats GREAT!!! Sounds like a good time. Keep her focused Joel
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Post by mrky03 on May 14, 2007 17:23:06 GMT -5
I'm back! Ready to get back to business!
Rep Range Chest and delts
flat bench dumbbell press 60x10 80x10 90x6 120x8 120x7 110x7
incline dumbbell press 90x10 80x9 70x10
HS decline press 180x14 180x13
cable lateral raise 27x12 27x10 27x9 (each arm)
smith machine pbn 135x10 135x9 135x8
bent over lateral raise 40x15 40x14
SWOLE! Maximum pumpitude! Veins and stuff sticking out! Did this workout in about 45 min. Allergys are killing me but we have to soldier on don't we? Life is great isn't it?
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Post by mrky03 on May 15, 2007 17:17:15 GMT -5
Rep range legs
standing calf raise 300x11 300x10 300x10
seated calf raise 3plates x 12 3plates x 12 3plates x 11
squats 135x12 225x10 315x6 335x3 365x9 365x8 365x7
walking lunge 30lb dumbells x 10 each leg, rest briefly 9 reps each leg
This definitely felt different from regular lunges. I liked it!
hacks 4plates x 16 6plates x 12
lying leg curl 105x8 105x7
standing leg curl 40x12 40x12
Hams starting to cramp!
seated leg curl 110x15
I am done! Legs are all wobbly and stuff! I didn't push too hard today since its my first week back but I'll be as sore as hell anyway! As Hoops says "duck walking"!
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Post by Hoopie on May 15, 2007 22:51:14 GMT -5
You got that right Joel!! Love that duck walk! Damn good leg training Joel!
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Post by mrky03 on May 17, 2007 17:03:11 GMT -5
Back, traps and abs
chins bdwt. x 20,14,10
bent over rows 225x12,10,10
HS seated row 3 plates per side x 13,12
dumbbell pullover 80x17,16
smith machine shrug 315x12,11,11
behind back upright row (Haney style) 135x12,11
incline crunch, vertical leg raise, hyperextensions Did 3 tri sets of 15-20 reps on each exercise.
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Post by RUBICON19 on May 17, 2007 20:16:39 GMT -5
Great squat #'s as always Joel!
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Post by Tim Wescott on May 18, 2007 5:38:07 GMT -5
#arockon6ha#
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Post by mrky03 on May 18, 2007 18:01:21 GMT -5
Man, my legs are still sore from Tuesday's leg workout! Always happens after I take a week off.
Bi's Tri's and forearms
I used YB's warmup stratigy today, it works well!
alt. dumbbell curls supersetted with lying extensions 60x10//120x10 65x9//120x10
incline dumbbell curls supersetted with pressdowns 40x12//85x12 40x10//85x12
flex curl machine supersetted with flex tricep machine 80x14//80x14 70x13//70x14
We did these almost nonstop, finished in about 20 minutes! My arms were blown up like balloons!
wrist curls supersetted with reverse wrist curls 95x15//65x12 95x15//65x12
treadmill 30min. highest incline 3.4 mph
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Post by Tim Wescott on May 18, 2007 20:38:33 GMT -5
Great arm workout Joel.looks painful. That YB guy knows his stuff don`t he? Dontcha` hate excessive leg soreness for days.....worse than any other bodypart? ;D
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Post by youngblood on May 19, 2007 18:19:43 GMT -5
;D
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Post by Tim Wescott on May 21, 2007 16:07:31 GMT -5
YB with his torturous training tidbits!!
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Post by mrky03 on May 21, 2007 17:38:37 GMT -5
Power week
Chest and delts
bench press 135x8,185x6,225x3,275x1,295x3,275x4,275x4
incline bench press 245x6,245x4,245x3 plus one.
dip 70x5,70x5
seated military press 185x2,155x6,155x5
lateral raise 50x6,50x6
seated bent over lateral 50x6,50x6
I used slow negatives on the pressing movements. Good workout overall. Bodyweight is down to 204, I'm in hard muscular condition, way ahead of last year at this time!
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Post by Hoopie on May 21, 2007 23:02:39 GMT -5
AWESOME w/o's Joel! Looking into any competitons soon?
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Post by mrky03 on May 22, 2007 18:58:03 GMT -5
AWESOME w/o's Joel! Looking into any competitons soon? Thanks Hoops, I'm not looking to compete until November 10'th for sure and maybe one earlier in Oct. I'll have to see how things work out. So much to do so little time!
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Post by mrky03 on May 22, 2007 19:16:10 GMT -5
Power legs!
standing calf raise 300x12 300x10 300x10 plus partial reps to failure
seated calf 270x12 305x12 305x11
squats 405x6 405x5 405x3 (legs really feeling shaky at this point!)
Nautilus incline leg press 14 plates x 6 16 plates x 6 16 plates x 6
This machine is hard! Its the one with the foot plate that pivots so you really have to work hard at the bottom of each rep.
lunges 155x5 155x5
lying leg curls 120x6 120x4
stiff leg deads 315x6 315x5
seated leg curl 150x8 170x6
Heck of a leg day! Body weight is down to 202 only 8lbs. over my contest weight! I haven't really been pushing my diet, my wife is dieting really hard so theres no junk around the house to temp me plus I've done some lengthy cardio sessions with her. I think just doing the P/RR/S has had an effect on my body comp. The same thing happened last fall right after my show the first time I tried it.
One things for sure if I keep this up I won't have to diet real hard in the fall!
I went to Texas Roadhouse for dinner this evening and ate to excess! 11 oz. steak, baked potato, salad/honey mustard dressing, rolls and peanuts! Yummy!
Other wise my diet looks the same as usual except I've started eating 5 whole eggs at breakfast instead of the usual egg whites.
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Post by masterschamp on May 23, 2007 10:20:24 GMT -5
Joel,
Great looking workouts....I include whole eggs in my diet right up to the show.
Keith
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