|
Post by Tim Wescott on Feb 7, 2007 18:38:11 GMT -5
Another good one my friend! #thumbsupsmileyanim9lp#
|
|
|
Post by mrky03 on Feb 7, 2007 19:10:42 GMT -5
Thanks Tim! I've put on a couple of pounds but I'm keeping it under control. I'm about 208lbs. my cut off is going to be about 210. I'm monitoring my body fat, not my % of body fat but I keep track of my skin fold at my naval, I,m keeping it below 10mm usually around 7-8mm. Last year before I started dieting it was 22mm! Its just a tool that I use to help keep me on track.
Breakfast protein pancakes sugar free syrup
mid morning 6oz. tuna one serving oats diet dew
lunch 10 oz. chicken breast 2 ww tortillas diet coke
pre workout bowl of whole grain cereal 25g whey
post workout 25g whey
dinner 5oz. 93% ground beef 3 oz. 4 cheese ravioli/chunky mushroom sauce!
snack 6 oz. 2% milk 25g whey
|
|
|
Post by mrky03 on Feb 8, 2007 17:24:30 GMT -5
Chest and calves
bench press 290x5 a little help on the 6th rep. 290x4
incline bench press 260x5 260x4
dip 90x4 90x4
standing calf raise 300x10 300x9
seated calf 4 plates x 10 4 plates x 10
Good workout today! Ever have one of those days when you don't feel like training and then it turns out to be one of your best days in a while? This was one of those days for me! No matter how I feel going to the gym, after that adrenaline starts to pump though my veins I all business!
Gotta get my bench back up to 315x5!!
|
|
|
Post by mrky03 on Feb 8, 2007 17:28:20 GMT -5
breakfast 10 whites 2 yolks one serving oats
mid morning 6 oz. tuna one serving oats diet dew
lunch 10 oz. 93% ground beef 4 cups salad diet coke
pre workout 25g whey
post workout same
dinner Chinese take out! Mongolian beef/white rice/egg roll ;D
snack 6 oz. 2% milk/25g whey
|
|
|
Post by TNA on Feb 8, 2007 22:20:39 GMT -5
All looking A.O.K. Joel! Keep up the fantastic work brother.
|
|
|
Post by RUBICON19 on Feb 8, 2007 22:44:42 GMT -5
Chest and calves bench press 290x5 a little help on the 6th rep. 290x4 incline bench press 260x5 260x4 dip 90x4 90x4 standing calf raise 300x10 300x9 seated calf 4 plates x 10 4 plates x 10 Good workout today! Ever have one of those days when you don't feel like training and then it turns out to be one of your best days in a while? This was one of those days for me! No matter how I feel going to the gym, after that adrenaline starts to pump though my veins I all business! Gotta get my bench back up to 315x5!! OH MY!!!!!!!!!!!!!!!! Joel. You never cease to impress me
|
|
|
Post by Tim Wescott on Feb 9, 2007 21:18:58 GMT -5
Benches are slowly inching back up there buddy.....way to go!!
Good idea on using the calipers as a guide to BF control...........what a difference between 10 and 22................and a much wiser move IMO.
|
|
|
Post by mrky03 on Feb 10, 2007 10:03:52 GMT -5
Benches are slowly inching back up there buddy.....way to go!! Good idea on using the calipers as a guide to BF control...........what a difference between 10 and 22................and a much wiser move IMO. Thanks Tim, I'm trying my best to stay lean! If I'm not careful the fat starts to creep up on me!
|
|
|
Post by mrky03 on Feb 10, 2007 10:08:15 GMT -5
2-9-07
bent over rows 275x6 295x10 305x6
pulldowns 240x6 240x6
seated cable rows 270x5 270x5
barbell shrugs 405x9 405x9
I gave deadlifts a rest today, I seem to do better if I only do them everyother back workout.
|
|
|
Post by mrky03 on Feb 10, 2007 10:16:26 GMT -5
2-9-07
breakfast protein pancakes/sugarfree syrup
mid morning 6oz. tuna one serving oats diet dew
lunch 10oz. 93% lean ground beef 4 cups salad/Newman's own ranch dressing
pre workout 25g whey
post workout same
dinner Mexican! steak fajita's refried beans/rice chips/salsa
|
|
|
Post by RUBICON19 on Feb 10, 2007 13:30:25 GMT -5
2-9-07 bent over rows 275x6 295x10 305x6 pulldowns 240x6 240x6 seated cable rows 270x5 270x5 barbell shrugs 405x9 405x9 I gave deadlifts a rest today, I seem to do better if I only do them everyother back workout. have you tried to alternate weeks with deads? One week full deads, and the next Rack deads?
|
|
|
Post by RUBICON19 on Feb 10, 2007 13:31:13 GMT -5
Do you brackett your cardio with whey + dextrose?
|
|
|
Post by mrky03 on Feb 10, 2007 16:19:39 GMT -5
2-9-07 bent over rows 275x6 295x10 305x6 pulldowns 240x6 240x6 seated cable rows 270x5 270x5 barbell shrugs 405x9 405x9 I gave deadlifts a rest today, I seem to do better if I only do them every other back workout. have you tried to alternate weeks with deads? One week full deads, and the next Rack deads? Yes I have Randy, but I seem to do better if I just do deads every other back workout. All the other exercises that I use including stiff leg deads on leg day seem to cause cumulative fatigue in my lower back.
|
|
|
Post by mrky03 on Feb 10, 2007 16:21:17 GMT -5
Do you brackett your cardio with whey + dextrose? If I'm doing cardio at a separate time of day, yes I do. Right now I'm doing my cardio right after my weight training.
|
|
|
Post by RUBICON19 on Feb 10, 2007 17:14:26 GMT -5
Do you brackett your cardio with whey + dextrose? If I'm doing cardio at a separate time of day, yes I do. Right now I'm doing my cardio right after my weight training. Uh oh. Max ot No, No....
|
|
|
Post by RUBICON19 on Feb 10, 2007 17:15:38 GMT -5
have you tried to alternate weeks with deads? One week full deads, and the next Rack deads? Yes I have Randy, but I seem to do better if I just do deads every other back workout. All the other exercises that I use including stiff leg deads on leg day seem to cause cumulative fatigue in my lower back. Funny how that works. The opposite holds true for me with squats and Bench. If I dont do them weekly, they suffer
|
|
|
Post by RUBICON19 on Feb 11, 2007 19:12:11 GMT -5
Joel. Have you ever thought of giving DC a shot?
|
|
|
Post by Rich on Feb 11, 2007 22:04:24 GMT -5
Yes I have Randy, but I seem to do better if I just do deads every other back workout. All the other exercises that I use including stiff leg deads on leg day seem to cause cumulative fatigue in my lower back. Funny how that works. The opposite holds true for me with squats and Bench. If I dont do them weekly, they suffer My deads work that way too. Although I've had success doing deads for 4 weeks, then hypers for 4 weeks, and so on.
|
|
|
Post by Rich on Feb 11, 2007 22:04:57 GMT -5
BTW, Holy impressive chest numbers mrky03!
|
|
|
Post by Hoopie on Feb 11, 2007 23:34:00 GMT -5
dinner Mexican! steak fajita's refried beans/rice chips/salsa
This is just killing me to read. Saturday i took all out to eat and they chose mexican at Don Pablo's. That was shear torcher to watch as i sat there with my grilled chicken and peppers.
|
|