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Post by Tim Wescott on Oct 3, 2007 20:51:58 GMT -5
Ok, guys I'm making a last minute change in my carbup plan. I'm just going to move it up a day. Carb up this evening and all day tomorrow, then back off Friday. This is Eric Brugh's game plan, and he knows his stuff! If you think about it, that makes perfect sense. If you spill you have a full day to cut back on carbs without depleting yourself too much. Now why didn't I think of that! PROPS Eric!!!! #bowdown3ht# Starchy carbs for me tomorrow,none at all on Friday,and simple sugars before I pose. eric is the man and I`m also gonna` try his advice about sodium once I can think again after eating some carbs!!
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Post by RUBICON19 on Oct 4, 2007 6:24:06 GMT -5
Ok, guys I'm making a last minute change in my carbup plan. I'm just going to move it up a day. Carb up this evening and all day tomorrow, then back off Friday. This is Eric Brugh's game plan, and he knows his stuff! If you think about it, that makes perfect sense. If you spill you have a full day to cut back on carbs without depleting yourself too much. Now why didn't I think of that! PROPS Eric!!!! #bowdown3ht# I agree with this 100%. This was my next game plan as well. When I do small carb ups during my diet, I always look better a day later on high pro, low carb, high water. I mean, look at how you look already. Why F that up? Joel. You are sooooooo gonna ROCK! This is very exciting.
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Post by Tim Wescott on Oct 4, 2007 13:41:44 GMT -5
This is it buddy........pose like the champion you are and bring back the gold !! #trophycrownsmiley8hl#
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Post by RUBICON19 on Oct 4, 2007 16:06:28 GMT -5
Give us some updates Joel!
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Post by mrky03 on Oct 4, 2007 18:28:40 GMT -5
I carbed pretty heavy all day today. Tina, Meredith (my daughter) and I will be leaving at 9:00 in the morning so it will be lean beef and chicken every few hrs. on the way to Cleveland. It's about a 6 hr. drive.
I feel like I'm ready, I cut sodium this evening but if I feel like I'm flattening out at anytime tomorrow I'm kicking it up a bit. I'm just trusting my instincts on this, kinda the way I tend to train and diet all along!
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Post by Tim Wescott on Oct 4, 2007 20:44:47 GMT -5
Sounds like a good plan Joel......good luck !
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Post by intenceman on Oct 7, 2007 19:26:41 GMT -5
Updates? Hanging here. I hope you rocked em good Joel!
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Post by intenceman on Oct 7, 2007 19:27:29 GMT -5
Updates? Hanging here. I hope you rocked em good Joel!
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Post by mrky03 on Oct 7, 2007 19:44:50 GMT -5
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Post by intenceman on Oct 7, 2007 20:12:30 GMT -5
Right ON, Joel! You looked hard as nails. Also looked like you borrowed Robby Robinsons serratus and intercostals for the contest! Nice going.
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Post by mrky03 on Oct 7, 2007 20:28:47 GMT -5
Right ON, Joel! You looked hard as nails. Also looked like you borrowed Robby Robinsons serratus and intercostals for the contest! Nice going. lol! Thanks James, I think I'm starting to flatten out! I really think I looked better two weeks ago. I'm going to have to make some adjustments to keep from wasting away in the next five weeks! I carbed out big time last night and today! ;D
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Post by newall01 on Oct 7, 2007 21:56:59 GMT -5
Congratulations, man! I knew you would do well.
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Post by mrky03 on Oct 8, 2007 17:18:50 GMT -5
Congratulations, man! I knew you would do well. Thank you brother! I am stoked and ready to give it my all for the next 5 weeks!
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Post by mrky03 on Oct 8, 2007 17:30:17 GMT -5
Okay, first part of my mission is accomplished! Now it's time to focus on the next contest!
I had a good carbup meal Saturday night after the show at Carraba's Italian restaurant, had a big breckfast at the hotel the next morning, and Wendy's for lunch on the way home! Got that out of my system and now I'm ready to get ready for the Kentucky Muscle Championship!
I'm going to make some adjustments to keep from burning out. I'll cut back on the intensity of my cardio and add some post workout carbs for the next week or two and see how I respond to it.
squats 135x20,225x10,315x10,385x9,385x7
hacks 6 plates x 15 8 plates x 10, 9
leg extensions 195x13 180x12
dumbbell lunges 40x16,14
lying leg curl 90x10,8
seated leg curl 150x12,12
stiff leg deads 225x15,15
I'll be sore for days!
meal 1 10 egg white/2 yolk/ quarter cup oats/ suger free syrup (protein pancakes!)
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Post by mrky03 on Oct 8, 2007 17:33:39 GMT -5
Okay, first part of my mission is accomplished! Now it's time to focus on the next contest!
I had a good carbup meal Saturday night after the show at Carraba's Italian restaurant, had a big breckfast at the hotel the next morning, and Wendy's for lunch on the way home! Got that out of my system and now I'm ready to get ready for the Kentucky Muscle Championship!
I'm going to make some adjustments to keep from burning out. I'll cut back on the intensity of my cardio and add some post workout carbs for the next week or two and see how I respond to it.
squats 135x20,225x10,315x10,385x9,385x7
hacks 6 plates x 15 8 plates x 10, 9
leg extensions 195x13 180x12
dumbbell lunges 40x16,14
lying leg curl 90x10,8
seated leg curl 150x12,12
stiff leg deads 225x15,15
I'll be sore for days!
meal 1 10 egg white/2 yolk/ quarter cup oats/ suger free syrup (protein pancakes!)
meal 2 6 oz. tuna 2 cups green beans 15 almonds
meal 3 8 oz. lean ground beef 2 cups green beans 15 almonds
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout one and one half scoops Syntha 6 protein Cell mass
meal 5 8 oz. chicken 7 oz. sweet potato
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Post by Tim Wescott on Oct 8, 2007 18:06:20 GMT -5
Joel,I`m so psyched for you..........get Medeival in the gym,and be a friggin` Spartan at the table!!
Go to war and win this one too.
Congrats again brother!
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Post by oldnavy on Oct 8, 2007 19:05:52 GMT -5
Nice Work, Warrior. You dialed in and brought it home. Respect! You Represented!
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Post by mrky03 on Oct 9, 2007 17:51:00 GMT -5
I've decided to clean up my bench press! So I checked my ego at the door and did them nice and slow with a pause on each rep.
bench press 135x20,185x10,225x10,225x6 (what a monster! lol)
incline dumbbell 85x9,75x10
flat flys 50x15,50x15
cable crossover 35x20,30x20
I know it doesn't look like much but my pecs were fried and pumped to the max! Veins and striations everywhere!
HS curl 95x9, 95x7
incline curl 40x10,30x12
Flex curl machine 80x13,70x14
Holy crapp! My arms were about to explode!
30 min. treadmill,6-7 degree incline, 3.5 mph
meal 1 protein pancake/10 whites/2 yolks/quarter cup oats/sugar free syrup
meal 2 6 oz. tuna 2 cups califlower 15 almonds diet dew
meal 3 8 oz. lean beef 2 cups broccoli 15 almonds diet coke
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass
meal 5 10 oz. chicken breast 7 oz. sweet potato/drizzle sugar free syrup diet dew
meal 6 1 1/2 scoops Syntha 6 Cell Mass
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Post by mrky03 on Oct 9, 2007 17:53:52 GMT -5
Thanks Scott and Tim! I'm feeling pretty good so far, a little tired from the weekend and my legs are feeling it big time from yesterday's workout!
I just want to maintain momentum and keep myself from burning any muscle before the show.
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Post by Tim Wescott on Oct 9, 2007 18:20:54 GMT -5
Nice workout Joel.....those benches look great because the poundages resemble mine on a good day!! Hey,it`s better to work the pecs,than to work the ego,tendons,joints,and ligaments anyway.....bodybuilding results are what we seek,not injuries or powerlifting like totals. Stay on top of the diet,and like I always say............"Stay on point"!! Great job on winning the Northern USA`s,now just repeat the performance at the upcoming show......we`re all behind you bud!! #arockon6ha#
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