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Post by mrky03 on Feb 12, 2007 18:51:16 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. I feel your pain Hoops! I totally avoid ever going into a Mexican restaurant while I'm dieting!
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Post by mrky03 on Feb 12, 2007 18:52:55 GMT -5
BTW, Holy impressive chest numbers mrky03! Thanks Rich! I'm actually trying to get them back up to where they once were!
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Post by mrky03 on Feb 12, 2007 18:54:41 GMT -5
Joel. Have you ever thought of giving DC a shot? I have read a little about it. It seems like a good program maybe I'll check it out more closely.
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Post by mrky03 on Feb 12, 2007 19:01:27 GMT -5
shoulders and triceps
seated military press 205x5 205x5
seated dumbell press 100x4
lateral raise 55x6 55x5
seated bent over lateral 60x6 60x5 rp 3 rp 2
triceps pressdowns 130x6 130x6
lying triceps extensions 130x6 130x4
I was in a hurry today so I didn't do cardio. Finished this one in about 40 min. Ever notice how much better your workout is when you're under a time constraint?
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Post by mrky03 on Feb 12, 2007 19:05:42 GMT -5
breakfast protein pancakes/sugar free syrup/spray butter
mid morning 6 oz. tuna/apple/diet dew
lunch 8 oz. 93% ground beef/3 cups green beans diet coke
pre workout 25g whey/5g creatine/10oz. powerade
post workout same
dinner 8 oz. 93% ground beef/whole wheat flat bread 2 cups broccoli/spray butter
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Post by RUBICON19 on Feb 12, 2007 21:13:13 GMT -5
Great stuff Joel! Time for some LEGS!!
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Post by mrky03 on Feb 13, 2007 21:23:06 GMT -5
LEGS!!!!
squats 415x6 415x6 415x4
nautilus leverage leg press 850x6 850x6
lying leg curl 120x5 120x5
Romanian dead lift 325x6 325x5
Good leg day! I'm really focusing on keeping my lower back arched when I do the Romanian dead lift, trying to keep all the tension on the hams.
Squats felt good today, I should have gotten 5 reps on the third set!
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Post by RUBICON19 on Feb 13, 2007 21:24:10 GMT -5
Wooooooo Whooooooo!!!
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Post by mrky03 on Feb 13, 2007 21:27:01 GMT -5
breakfast protein pancakes/sugar free syrup
mid morning 6oz. tuna apple diet dew
lunch 8 oz. 93% ground beef 3 cups broccoli diet coke
pre workout 25g whey
post workout 25g whey
dinner 9oz. sirloin larger baked potato/butter/sour cream broccoli diet coke
snack Baskin Robbins birthday cake! Hey, it was my father inlaws birthday! I couldn't hurt his feelings!
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Post by Tim Wescott on Feb 14, 2007 14:33:37 GMT -5
Crazy workouts Joel, and extra nutty squatting!! #thumbsupsmileyanim9lp#
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Post by mrky03 on Feb 14, 2007 19:09:15 GMT -5
Crazy workouts Joel, and extra nutty squatting!! #thumbsupsmileyanim9lp# Thanks Tim, this was a tough one! I was seeing stars!
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Post by mrky03 on Feb 14, 2007 19:19:23 GMT -5
biceps, forearms, abs and cardio
alt. dumbbell curls 75x6 70x6
barbell curls 150x6 150x5
wrist curls 115x10
wood choppers 57x15
wrist curls 115x10
wood choppers 57x12
reverse wrist curls 65x12
hanging leg raise bdwt. x 15
reverse wrist curl 65x11
hanging leg raise bdwt. x 12
recumbent bike 16 min. random hill level 11 4.19 mi. 145 cal.
Good workout today I alternated forearms with abs today. Those wood choppers are tough! I haven't done hanging leg raises in yrs. I do these hanging from a chinning bar and I raise my feet all the way up to the bar without swinging.
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Post by RUBICON19 on Feb 14, 2007 22:23:29 GMT -5
Nice work. Giving me something to shoot for on Friday!
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Post by gman on Feb 14, 2007 23:04:02 GMT -5
Do you make your protein pancakes by adding protein powder to pancake mix, or is it a premade mix? If you add protein powder, how many scoops do you add to the mix? Last Sunday I made some. I added 4 scoops to a mix that made 8-10.
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Post by gman on Feb 14, 2007 23:07:10 GMT -5
Looks like you are doing max-ot cardio. Is my assumption correct?
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Post by mrky03 on Feb 15, 2007 18:06:14 GMT -5
Do you make your protein pancakes by adding protein powder to pancake mix, or is it a premade mix? If you add protein powder, how many scoops do you add to the mix? Last Sunday I made some. I added 4 scoops to a mix that made 8-10. Grant, actually I don't use any protein powder in the pancakes. I got the recipe right here at WOTW! I use 8 egg whites, 2 yolks, one half cup cottage cheese and 1/8 cup oats. Just put it all in a blender and spray a heated skillet with cooking spray. Yes I do use Max ot training. I've always used brief heavy workouts for the most part of my 30+ yrs. of training!
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Post by mrky03 on Feb 15, 2007 18:13:02 GMT -5
chest and calves bench press 275x5 275x5 incline benchpress 260x5 260x5 dip 80x4 80x6 standing calf raise 300x12 pr 300x10 seated calf 185x8 185x8 I went a tad lighter on bench press today but I did them using a slower negative and a slight pause at the bottom. I'm trying to preserve my elbows and also build more power coming out of the hole! I don't know if I've mentioned this before but I also don't lock out on any of my pressing exercises.
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Post by mrky03 on Feb 15, 2007 18:17:20 GMT -5
breakfast 8 egg whites/2yolks I used jumbo eggs today! 2 flax waffles/sugar free syrup
mid morning 6oz. tuna apple diet pepsi
lunch 8oz. ground beef 3 cups broccoli
pre workout 25g whey 6g creatine 40g dex.
post workout same
dinner 10oz. chx. boiled potatoes
snack 2 tbsp. almond butter 25g whey
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Post by RUBICON19 on Feb 15, 2007 21:53:45 GMT -5
Presses look GREAT!!! Will I ever catch you? Diet looks tight!
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Post by Tim Wescott on Feb 16, 2007 17:18:33 GMT -5
#woot4ho# #woot4ho# #woot4ho# #woot4ho# #woot4ho# #woot4ho#
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