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Post by mrky03 on Jan 25, 2007 19:31:21 GMT -5
What is your breakdown Joel? Pro.? Carb? Fat? You know Randy, I don't really know! I really need to sit down and break it all down! Ideally it would be 50%pro. 20%carb. 30%fat
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Post by mrky03 on Jan 25, 2007 19:36:32 GMT -5
Easy day! alt. dumbbell curls 75x6 75x6 standing barbell curls 145x6 145x5 wrist curls 95x8 115x8 reverse wrist curls 65x8 65x8 cable crunches 115x12 115x9 lying leg raises 35x10 35x10 recumbent bike 16min. level 10 random hill 4.45 mi. 143cal. Short and sweet! You and your easy days are killing me! EASY hell my friend. Your w/o's are something else my friend. Very motivational. Keeps motivateing me to push harder and try to catch ya.... Thanks Hoops,I'm just tryin to keep up with you guys!
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Post by mrky03 on Jan 25, 2007 19:44:12 GMT -5
Chest and calves
bench press 285x4 285x5
incline bench press 255x6 255x5
dips 70x6 70x6
standing calf raise stack (300lbs.) x 10 stack x 8
seated calf raise 4plates x 8 4plates x 8
Felt pretty strong today, bench presses are coming back slowly!
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Post by mrky03 on Jan 25, 2007 19:50:37 GMT -5
breakfast protein pancakes/sugar free syrup/smart balance marg.
mid morning 6oz. tuna one serving cats I mean oats! diet dew
lunch chicken salad/12oz. chicken,2 whole eggs,3 tbsp. mayo 3 cups broccoli/smart bal. marg. small bag of Doritos!
pre workout 25g whey/5g creatine/32g dex.
post w/o same
dinner 8 oz. chicken 4 oz. garlic chicken ravioli/chunky garden mushroom sauce! yum
snack one cup cottage cheese 2 tbsp almond butter
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Post by RUBICON19 on Jan 26, 2007 8:17:51 GMT -5
What is your breakdown Joel? Pro.? Carb? Fat? You know Randy, I don't really know! I really need to sit down and break it all down! Ideally it would be 50%pro. 20%carb. 30%fat Cool.
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Post by chanman83 on Jan 26, 2007 12:33:29 GMT -5
JOEL!!! workouts are awesome. Keep it up friend and your going to rock it this year!
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Post by Tim Wescott on Jan 26, 2007 15:28:46 GMT -5
Great stuff Joel.............I never have a clue as to my macor percentages either,I just try to get in a certain amount of protein,which will vary a lot at times,but as long as I at least get in my minimum amount,I`m OK.
Carbs and fats vary also.......I just eat according to how I look,or what type of training I did on any given day.....nothing is really constant.
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Post by RUBICON19 on Jan 26, 2007 22:33:24 GMT -5
breakfast protein pancakes/sugar free syrup/smart balance marg. mid morning 6oz. tuna one serving cats I mean oats! diet dew lunch chicken salad/12oz. chicken,2 whole eggs,3 tbsp. mayo 3 cups broccoli/smart bal. marg. small bag of Doritos! :opre workout 25g whey/5g creatine/32g dex. post w/o same dinner 8 oz. chicken 4 oz. garlic chicken ravioli/ :ochunky garden mushroom sauce! yum snack one cup cottage cheese 2 tbsp almond butter
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Post by mrky03 on Jan 27, 2007 9:33:59 GMT -5
Great stuff Joel.............I never have a clue as to my macor percentages either,I just try to get in a certain amount of protein,which will vary a lot at times,but as long as I at least get in my minimum amount,I`m OK. Carbs and fats vary also.......I just eat according to how I look,or what type of training I did on any given day.....nothing is really constant. Wow Tim, I thought I was the only guy to that does it like this! I've tried writing down everything and keeping up with the breakdown of macro's but it about drove me nuts! Especially if I knew that I could only have 200 cal. for the remainder of the day!
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Post by mrky03 on Jan 27, 2007 9:35:14 GMT -5
breakfast protein pancakes/sugar free syrup/smart balance marg. mid morning 6oz. tuna one serving cats I mean oats! diet dew lunch chicken salad/12oz. chicken,2 whole eggs,3 tbsp. mayo 3 cups broccoli/smart bal. marg. small bag of Doritos! :opre workout 25g whey/5g creatine/32g dex. post w/o same dinner 8 oz. chicken 4 oz. garlic chicken ravioli/ :ochunky garden mushroom sauce! yum snack one cup cottage cheese 2 tbsp almond butter Hey, its off season right? ;D
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Post by mrky03 on Jan 27, 2007 9:43:19 GMT -5
Back and traps
deads 435x6 435x6
bent rows 305x6 305x5
HS wide grip pull down 340x6 340x5
HS seated row 360x6 360x6
HS shrug 450x6 450x6
Deads felt great today! Getting back in a groove!
I ended up using some hammer strength equipment today, felt pretty good I especially like the shrug machine.
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Post by mrky03 on Jan 27, 2007 9:50:53 GMT -5
breakfast protein pancakes/sugar free syrup
mid morning 6 oz. tuna one serving oats diet dew
lunch 8 oz. chicken/mainara sauce 3 cups broccoli diet coke
pre workout 25g whey
post workout 25g whey
dinner Applebees Restaurant 9 oz. sirloin mashed potatoes (I hate when restaurants don't serve baked potatoes!) steamed veg. diet pepsi
snack 2 tbsp. natty peanut butter 25g. whey
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Post by RUBICON19 on Jan 27, 2007 10:44:17 GMT -5
Hey, its off season right? ;D Not anymore!! For me anyway. When is your next comp?
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Post by Tim Wescott on Jan 27, 2007 10:48:44 GMT -5
Off-0season,what`s that? LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) The only time I do count carbs is if I am using a carb cycling plan,which I`m not doing yet..in the true sense of it anyway. Awesome training,but your diet is making me hungry.....I love Applebees,but there is none here in the woods!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Keep pumping!!
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Post by mrky03 on Jan 27, 2007 10:54:23 GMT -5
Hey, its off season right? ;D Not anymore!! For me anyway. When is your next comp? Not until Sept. at the earliest! For sure in late Oct. or early Nov. depends on the contest schedule. I may do two shows this fall. The promotor that has been hosting the NPC Ky. is going to have a different show this year. Its going to be an open contest and Beverly International is supposed to be hosting a natural show in Sept.
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Post by mrky03 on Jan 29, 2007 18:16:41 GMT -5
shoulders and triceps
seated military press 205x5 (little bit of help on the 6'th rep) 205x4
seated dumbbell press 100x6 100x3 (forget it I'm press out today!)
lateral raise 55x6 55x5
seated bent lateral 55x6 55x6
triceps pressdown 145x5 140x5
lying triceps extension 130x5 130x4
cardio- recumbent bike 16 min. level 11 139cal. 4.25 mi.
Good workout today! Feeling my strength coming back!
Bdwt. up a little 207lbs. Still look pretty cut, trying not to get fat!
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Post by mrky03 on Jan 29, 2007 18:20:58 GMT -5
Breakfast protein pancakes/sugar free syrup 5g.creatine/32g dex.
mid morning 6oz. tuna one serving oats diet dew
lunch 8oz. ground beef/taco seasoning 2 whole wheat tortilla's one apple diet coke
pre workout 25g. whey/5g creatine/32g dex.
post workout same
dinner 8oz. butterfly pork chop large baked potato/smart balance marg. 5g. creatine
snack 25g whey 8oz. milk 2tbsp. almond butter
I'm experimenting with cycling creatine loading, 3 days on, 3 days off. Its supposed to keep you from becoming desensitized to creatine.
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Post by Tim Wescott on Jan 29, 2007 18:48:22 GMT -5
Looking great Joel !!
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Post by Vikingjoe93 on Jan 29, 2007 19:37:58 GMT -5
Looks great Joel, i see you went back to max-ot.
I have done the same ;D
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Post by RUBICON19 on Jan 29, 2007 22:56:05 GMT -5
Your delts are so damn strong Joel. Very impressive
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