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Post by mrky03 on Jun 21, 2007 19:28:56 GMT -5
pulldowns on dual pulleys 220x9 220x7 200x7
T- bar rows 3 plates x 12 3 plates x 11 2 plates +35 x 12
HS reverse grip row 140x15 140x15 (you can get an awesome contraction on this machine)
deads 405x6 365x8
HS shrugs 8plates x15 8plates x13 8plates x12
incline crunch 2 sets 15 reps hyper extension 25x15 25x15 crunch machine 2 sets 12 vertical leg raise 2 sets 15
I did the ab exercises non stop for two cycles. Deads didn't feel good today I'm still a little tight in my lower back plus its alot harder doing them at the end of a back workout! I should go get an adjustment nothing serious I think its more because my leg and back workouts are too close together. I need more recovery between heavy leg and back days. It seems like this has always been somewhat of a problem for me. Maybe I should try to do deads on leg day like the old timers used to do!
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Post by mrky03 on Jun 22, 2007 17:34:46 GMT -5
barbell curls supersetted with lying extensions 135x10 120x10 135x8 120x7
incline curls supersetted with single dumbbell overhead ex. 40x10 75x12 40x10 75x11
HS curl supersetted with rope pressdowns 70x11 40x15 60x12 40x15
wrist curls supersetted with hammer curls 95x15 45x10 95x10 45x8
16min. recumbent bike (max-ot style) level 11 150 cal.
AWESOME PUMP! I thought my arms were going to explode!
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Post by Tim Wescott on Jun 25, 2007 11:06:39 GMT -5
Good workouts Joel.......as usual a bit insane too! LOL
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Post by mrky03 on Jun 25, 2007 16:23:41 GMT -5
Good workouts Joel.......as usual a bit insane too! LOL Why thank you Tim! lol We have to be a little crazy to do this kind of stuff don't we?
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Post by mrky03 on Jun 25, 2007 16:36:43 GMT -5
Shock week!!!
incline dumbbell press 110x10
incline dumbell press super setted with flat bench press 100x10 flat bench press 225x2 are you kidding me! 185x6
incline dumbell press 100x8 flat benchpress 155x6 ( what a monster!) flys 40x8
incline dumbell press 100x6 flat bench press 155x6 flys 40x8 HS super incline 90x4 rp 90x5 couldn't breathe!
Man those add on sets are humbling!
lateral raise 40x10 smith mach. pbn 115x10
lateral raise 40x9 smith machine pbn 115x8
smith machine upright row 115x10 bent over lateral 40x10 smith machine upright row 115x9 bent over lateral 40x9
lateral raise 40x8 rp 2 drop 35x4 rp2 drop 30x4
TORCHED!!
20min. treadmill 10 degree incline 3.5 mph 40x 40x8
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Post by blade on Jun 27, 2007 11:08:08 GMT -5
I LIKE YOUR NEW JOURNAL MAN. I'm only taking in 150g carbs (non-starch) right now and I'm surprised my strength and energy haven't suffered yet. I started Sat and got 2 weeks like this
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Post by mrky03 on Jun 27, 2007 15:40:13 GMT -5
I LIKE YOUR NEW JOURNAL MAN. I'm only taking in 150g carbs (non-starch) right now and I'm surprised my strength and energy haven't suffered yet. I started Sat and got 2 weeks like this Thats great Russ! Surprisingly I actually feel good on low carbs. You have to go through the initial stages of withdrawal but once you do I think you'll find that your blood sugar stays more stable and you don't feel as hungry. You only need carb meals strategically placed to restore glycogen levels.
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Post by RUBICON19 on Jun 27, 2007 15:41:14 GMT -5
I LIKE YOUR NEW JOURNAL MAN. I'm only taking in 150g carbs (non-starch) right now and I'm surprised my strength and energy haven't suffered yet. I started Sat and got 2 weeks like this Thats great Russ! Surprisingly I actually feel good on low carbs. You have to go through the initial stages of withdrawal but once you do I think you'll find that your blood sugar stays more stable and you don't feel as hungry. You only need carb meals strategically placed to restore glycogen levels. I agree
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Post by RUBICON19 on Jun 27, 2007 15:42:42 GMT -5
Thats some good weight on the deads after doing heavy T bar rows!! Any new pic's coming our way Joel?
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Post by mrky03 on Jun 27, 2007 15:52:34 GMT -5
standing calf raise 300x12 270x10 240x10 seated calf raise 3plates x 10 3plates x 8 2plates +10 X 8 calf press machine 90x10 90x10 70x10
I tri setted these three calf exercises, my calves were on fire!
Leg extensions 210x11 210x11 ss with leg press 670x8 560x8
smith machine squats rep and a half style 2 plates per side x 8 (cable broke on the left side) 2 plates plus 10 per side x 8 x8 switched machines!
HS one leg base squat 100x8 drop 75x3 drop 50x3 I did one leg and rested while my partner did his then did the other leg.
seated leg curl 150x12 160x9 good morning on hack squat 2plates per side x 12 x 12 super setted these two exercises
lying leg curl rep and a half style 75x8
standing leg curl 40x10 drop 35x3 drop 30x3
Man I am exhausted! Hobbled to the car.
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Post by mrky03 on Jun 27, 2007 15:56:05 GMT -5
Thats some good weight on the deads after doing heavy T bar rows!! Any new pic's coming our way Joel? Thanks Randy. Yes I am planning on getting some pics next week while I'm off from work. I've got 18 weeks until my contest, only difference is this year I'm way ahead of the game. I should only have to make minor adjustments to get into shape. But I want everyones input. I've really been pounding my week points!
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Post by mrky03 on Jun 27, 2007 16:01:54 GMT -5
I haven't posted my diet in a while. Here is todays intake, typical for me.
Breakfast 5 whole eggs one serving oats 16 oz. water
mid morning 6 oz. tuna one serving oats 12oz. diet dew
lunch 8oz. chicken breast/melted cheese and salsa 4 cups salad/ vinegar and oil diet pepsi
pre workout one serving whey 32g dex 5g creatine
post workout 2 serving whey 5g creatine
dinner 8oz. ground beef 2 cups steamed veg.
snack 8 oz. skim milk one serving whey maybe a protein bar if I'm still hungry!
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Post by Tim Wescott on Jun 27, 2007 17:15:12 GMT -5
Diet looks damn good Joel!!
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Post by Tim Wescott on Jun 27, 2007 17:16:55 GMT -5
standing calf raise 300x12 270x10 240x10 seated calf raise 3plates x 10 3plates x 8 2plates +10 X 8 calf press machine 90x10 90x10 70x10 I tri setted these three calf exercises, my calves were on fire! Leg extensions 210x11 210x11 ss with leg press 670x8 560x8 smith machine squats rep and a half style 2 plates per side x 8 (cable broke on the left side) 2 plates plus 10 per side x 8 x8 switched machines! HS one leg base squat 100x8 drop 75x3 drop 50x3 I did one leg and rested while my partner did his then did the other leg. seated leg curl 150x12 160x9 good morning on hack squat 2plates per side x 12 x 12 super setted these two exercises lying leg curl rep and a half style 75x8 standing leg curl 40x10 drop 35x3 drop 30x3 Man I am exhausted! Hobbled to the car. We don`t want calves,we want COWS!!Nice workout!! #arockon6ha#
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Post by masterschamp on Jun 28, 2007 7:49:28 GMT -5
Looking good, Joel....keep it going!
Keith
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Post by gti steve on Jun 28, 2007 8:58:49 GMT -5
Awesome Joel!
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Post by blade on Jun 28, 2007 10:48:05 GMT -5
Nice job Joel. And I haven't had any withdrawals amazingly. I lowered them a little more to 100-150.
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Post by RUBICON19 on Jun 28, 2007 13:02:39 GMT -5
Great. Cant wait for the pic's
What kind of adjustments do you think you will do to the diet?
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Post by mrky03 on Jun 28, 2007 18:33:05 GMT -5
Great. Cant wait for the pic's What kind of adjustments do you think you will do to the diet? I'm going to do things a little differently this time. I asked Eric Brugh if he would help me with my contest prep. So I want to get some pics posted and see what he thinks I need to be doing at this point. He certainly seems to know his stuff, just look at his conditioning and Keith's also, awesome. I really want to get to my all time best condition this year, so what ever he says I will do!
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Post by mrky03 on Jun 28, 2007 18:43:45 GMT -5
Stiff arm pulldowns ss/ pulldowns on dual pulleys 70x12/220x8 70x10/200x8 I really like those dual overhead pulleys, you can supinate your wrists to really maximize the contraction.
seated cable row ss/ dumbbell pullover 220x10/75x10 240x8/75x10 These really make me suck wind!
HS reverse grip seated row 220x10 drop 200x3 rp 2 drop 180x3 I really like the contraction you can get on this machine.
Rack deadlift with a shrug at the top of each rep 405x8 405x6 These are a lot harder than they look!
Behind the back upright rows (Haney style) 135x10 135x8 135x8 I don't do these that often but they are really effective.
Cable crunch ss/ vertical leg raise 100x15/bdwt.x15 100x12/bdwt.x15 100x9/bdwt.x15
20 min. treadmill 10 degree incline for 10min. 11 degree incline for 10 min. 3.5 mph 287 cal.
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