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Post by mrky03 on Jun 28, 2007 18:50:30 GMT -5
Breakfast 5 whole eggs one serving oats 16oz. water
mid morning 6oz. tuna one serving oats 12 oz. diet dew
lunch 8oz. ground beef 91% lean 2 cups mixed veg. 12 oz. diet pepsi
pre workout one serving whey 5g creatine
post workout 2 servings whey 5g creatine protein bar
dinner Chinese take out! ;D Chicken with garlic sauce white rice egg roll 12 oz. diet Coke
8oz. skim milk one serving whey one whole egg
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Post by mrky03 on Jun 29, 2007 17:01:36 GMT -5
preacher curls ss/ barbell curls 90x10/95x10 90x8/95x7
incline dumbbell curl ss/standing alt. dumbbell curl 40x8/40x10 40x8/40x8
life fitness curl machine 100x10 drop 80x3 drop 60x3
lying extension ss/seated dumbbell ex. 110x11/75x8 110x9/70x7
life fitness tricep machine ss/close grip machine bench press 80x8/150x9 80x7/150x8+2 forced
pressdowns 85x8 drop 70x3 drop 50x4
wrist curls ss/ standing dumbbell wrist curls 95x15/40x10 95x12/40x10
Massive pump!
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Post by RUBICON19 on Jun 29, 2007 19:29:25 GMT -5
Nice. Same BP supersets.. PUMPED!!!
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Post by gman on Jun 29, 2007 22:10:36 GMT -5
Awesome workouts! You are pushing some serious weights, especially your squats and lunges. I wish your son the best of luck. Iraq was quite the experience. I was attached to a surgical company and I worked in the dental department. Although or company did not leave the base, I am sure what we wittnessed over there had both a positive and negative impact. I am almost certain that when your son returns, he will have grown spiritually maybe physically too.
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Post by mrky03 on Jul 1, 2007 17:32:15 GMT -5
Awesome workouts! You are pushing some serious weights, especially your squats and lunges. I wish your son the best of luck. Iraq was quite the experience. I was attached to a surgical company and I worked in the dental department. Although or company did not leave the base, I am sure what we wittnessed over there had both a positive and negative impact. I am almost certain that when your son returns, he will have grown spiritually maybe physically too. Thank you so much for your reply. I think (Jesse) will be okay, he is supposed to be deploying in 2-3 weeks for Iraq. He will be helping to maintain an air field in northern Iraq for about 4 months and I will be worrying about him until he gets back!
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Post by mrky03 on Jul 2, 2007 11:24:45 GMT -5
I'm on vacation this week so I'll be going to the gym earlier in the day. Kinda feels funny training as soon as I get up in the morning!
Power week!
bench press 135x10 185x8 225x6 245x3 285x5 300x3+1 300x3 315x1+1
incline barbell press 225x4 265x4+1 245x4+1 225x5+1
decline barbell press 245x5 245x4
seated dumbbell press 80x6 80x6 85x5
lateral raise 50x6 50x6 50x5+X-reps
bent over laterals 50x8 50x8 50x7+X-reps
20min. treadmill 3.5 mph. 10 degree incline for 12 min. 11 degree incline for 8 min. 287 cal.
Good workout! It felt great to be able to push as hard as I could without pain! Gotta push those numbers back up to where they should be!
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Post by gti steve on Jul 2, 2007 12:03:29 GMT -5
awesome power workout!!!
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Post by chanman83 on Jul 2, 2007 12:14:16 GMT -5
MONSTER!!! you should change your avatar to THE HULK HAAHH
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Post by Intensity on Jul 5, 2007 12:03:15 GMT -5
dinner Chinese take out! ;D Chicken with garlic sauce white rice egg roll 12 oz. diet Coke What's wrong with this meal? Oh I see the DIET coke ;D Jokes aside, Joel, your workouts and diet are simply awesome: Dedication and Intensity at his best... this is the signature of a fabulous athlete!
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Post by TNA on Jul 5, 2007 13:58:01 GMT -5
Good stuff Joel! Keep it coming brother!!!
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Post by mrky03 on Jul 5, 2007 15:09:23 GMT -5
dinner Chinese take out! ;D Chicken with garlic sauce white rice egg roll 12 oz. diet Coke What's wrong with this meal? Oh I see the DIET coke ;D Jokes aside, Joel, your workouts and diet are simply awesome: Dedication and Intensity at his best... this is the signature of a fabulous athlete! Lol! I'm not 100% dieting yet! Gosh you should see what I've eaten the last two days! Serious dieting will begin on the 16'th!
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Post by mrky03 on Jul 5, 2007 15:16:39 GMT -5
Tuesday 7-3-07
standing calf raise 300x13 300x12 300x11
seated calf 3plates x 12 3 plates + 25 x 12 3 plates + 25 x 11
squats 135x10 225x10 315x6 365x4 405x6 415x4 415x4
leg press 850x6 850x5 850x5
leg extension 210x6 210x6
lying leg curl 120x6 120x5
seated leg curl 170x8
170x6 170x6 rp 2 rp 2
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Post by mrky03 on Jul 5, 2007 15:22:21 GMT -5
Deads 425x6 425x6
bent over row 275x6 275x6
HS pulldown 320x6 320x6
HS seated row 360x4 320x6 rp 2 rp 2 + X reps
HS shrugs 8 plates x 10 8 plates+50x8 8 plates+100x6
treadmill 20min. 10 degree incline 3.5 mph. 276 cal.
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Post by TNA on Jul 5, 2007 15:24:22 GMT -5
Sweet workout Joel!!! Great weights!!!!!
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Post by mrky03 on Jul 5, 2007 15:49:38 GMT -5
Sweet workout Joel!!! Great weights!!!!! Thanks Terry, I've had some issues with the right side of my lower back(where it junctions with the hip) this year and its made deadlifting kinda tough. My chiropractor is helping me alot though.
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Post by RUBICON19 on Jul 5, 2007 20:09:16 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! NICE!!
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Post by RUBICON19 on Jul 5, 2007 20:09:37 GMT -5
By the way. Its NEXT WEEK!!! Ya know what that means?
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Post by chanman83 on Jul 5, 2007 23:50:44 GMT -5
Deads 425x6 425x6 bent over row 275x6 275x6 HS pulldown 320x6 320x6 HS seated row 360x4 320x6 rp 2 rp 2 + X reps HS shrugs 8 plates x 10 8 plates+50x8 8 plates+100x6 treadmill 20min. 10 degree incline 3.5 mph. 276 cal. That's an AWWWSOME back workout Joel!
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Post by mrky03 on Jul 6, 2007 16:19:40 GMT -5
By the way. Its NEXT WEEK!!! Ya know what that means? Yeah, I know I've been meaning to post some pics but I have to get my wife or my daughter to take them for me! Besides I'm holding some water from some pretty serious eating indiscretions over July 4'th! Its almost time for me to get really serious so I better get any cheating out of the way! ;D
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Post by mrky03 on Jul 6, 2007 16:20:22 GMT -5
Deads 425x6 425x6 bent over row 275x6 275x6 HS pulldown 320x6 320x6 HS seated row 360x4 320x6 rp 2 rp 2 + X reps HS shrugs 8 plates x 10 8 plates+50x8 8 plates+100x6 treadmill 20min. 10 degree incline 3.5 mph. 276 cal. That's an AWWWSOME back workout Joel! Thank you Andrew! I do my best!
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