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Post by mrky03 on Oct 10, 2007 17:25:14 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# Thank you my IRON BROTHER! LOL I do feel better when I don't go so heavy all the time. There really is something to this P/RR/S training! I just read a really good article in the new issue of Ironman written by Bill Star on bench pressing. Its a really good read! Also Eric's new article is in there, also a must read!
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Post by mrky03 on Oct 10, 2007 17:35:17 GMT -5
Easy day today, I'm going to designate Wed. as my calf, ab and forearm day. Kinda gives me somewhat of a break from all the intense stuff in the middle of the week.
standing calf raise 300x12,9
seated calf 3 plates x 15,15
calf extension machine 190x15 150x20
cable crunch 105x20,15
vertical leg raise 20,20
weighted incline crunch 25x20,20
wrist curls 95x15,10,10
reverse wrist curls 65x15,10,10
30 min. treadmill 7 degree incline 3.5 mph 322 cal.
meal 1 10 egg whites/2 yolks/quarter cup oats/sugar free syrup
meal 2 6 oz. tuna 2 cups broccoli 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 1 scoop Syntha 6
meal 5 10 oz. chicken breast 7 oz. sweet potato/drizzle sugar free syrup
meal 6 1 serving Syntha 6 1 serving Cell Mass
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Post by Tim Wescott on Oct 10, 2007 17:44:50 GMT -5
Nice workout Joel.
Your diet looks tight.....for what it`s worth,I had a egg,mushroom,pepper,onion,and cheese omelette with a jumbo English muffin for breakfast....had butter and jelly on the muffin with a side order of hash browns and 2 cuos of coffee.
After that,a HUGE homemade hamburger.......must of weighed at least a pound,followed by two big chocolate chip cookies and a Boston Creme donut!
Sorry! ;D
Stay focused brother.............it`s your contest to win.
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Post by mrky03 on Oct 10, 2007 17:56:41 GMT -5
Nice workout Joel. Your diet looks tight.....for what it`s worth,I had a egg,mushroom,pepper,onion,and cheese omelette with a jumbo English muffin for breakfast....had butter and jelly on the muffin with a side order of hash browns and 2 cuos of coffee. After that,a HUGE homemade hamburger.......must of weighed at least a pound,followed by two big chocolate chip cookies and a Boston Creme donut! Sorry! ;D Stay focused brother.............it`s your contest to win. OK rub it in! Lol You deserve it Tim! Nobody diets harder than you! I've increased my post workout carbs slightly this week, 7 oz. sweet potato/sugar free syrup. The syrup probably doesn't count but it sure does taste good! So far my body wt. Is stable at 195lbs. I weighed in at 193 at the show.
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Post by Tim Wescott on Oct 10, 2007 18:10:13 GMT -5
Nice workout Joel. Your diet looks tight.....for what it`s worth,I had a egg,mushroom,pepper,onion,and cheese omelette with a jumbo English muffin for breakfast....had butter and jelly on the muffin with a side order of hash browns and 2 cuos of coffee. After that,a HUGE homemade hamburger.......must of weighed at least a pound,followed by two big chocolate chip cookies and a Boston Creme donut! Sorry! ;D Stay focused brother.............it`s your contest to win. OK rub it in! Lol You deserve it Tim! Nobody diets harder than you! I've increased my post workout carbs slightly this week, 7 oz. sweet potato/sugar free syrup. The syrup probably doesn't count but it sure does taste good! So far my body wt. Is stable at 195lbs. I weighed in at 193 at the show. right on target.
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Post by mrky03 on Oct 11, 2007 17:47:47 GMT -5
T-bar row 4 plates x 9,8
pulldowns 180x12,12
seated cable row 180x15,14
dumbbell pullover 70x18,16
shrug on Smith machine 6 plates x 15 8 plates x 12
cable upright row 70x15
behind back shrug (Haney style) 135x15,13
30 min. treadmill, 6 degree incline, 3.5 mph. 305 cal.
meal 1 10 egg whites/2 yolks/quarter cup oats/ sugar free syrup
meal 2 6 oz. tuna 2 cups green beans 15 almonds diet dew
meal 3 8 oz. 93% lean beef 2 cups green beans 15 almonds diet coke
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass one scoop whey
meal 5 12 oz. tilapia large baked potato (oven fries)
meal 6 one scoop Syntha 6 tbsp. almond butter
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deang
Novice Bodybuilder
Posts: 51
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Post by deang on Oct 12, 2007 17:15:05 GMT -5
Still on the straight and narrow, Joel?
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Post by mrky03 on Oct 13, 2007 7:53:17 GMT -5
Still on the straight and narrow, Joel? Yes sir! I'm still dieting my a$$ off! Had a good week of training, sore as hell though. I'm playing with my carbs a little, taking in a few post workout and I'm going to try just having a carbup meal every few days instead of a full day carb load. I actually feel better so far. I've also reduced the intensity of my cardio, I was going back and forth on whether to do HIT or traditional cardio. A friend of mine at the gym suggested just going at a slower pace on the treadmill.
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Post by mrky03 on Oct 13, 2007 8:01:46 GMT -5
Oct 12 07
seated pbn 155x9 135x9
wide grip upright row 95x12 105x12
bent over lateral raise 40x15,15
seated side laterals 25x16,15
Delts were fried!
close grip bench press on Smith machine 4 plates x 8,6
press downs 85x10,10
seated dumbell extension 70x15 60x14
Thought my tri's were going to explode!
meal 1 10 egg whites/2 yolks/quarter cup oats/sugar free syrup
meal 2 8 oz. 92% lean beef 2 cups broccoli diet dew
meal 3 8 oz. 92% lean beef 2 cups broccoli diet coke
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass 1 1/2 scoops Syntha 6
meal 5 10 oz. chicken breast 7 oz. sweet potato/sugar free syrup
meal 6 2 oz. lite mozzerella 6 oz. tuna 2 rice cakes 2 tbsp. almond butter
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Post by intenceman on Oct 14, 2007 23:33:03 GMT -5
Looks like you're right on point, Joel! I agree with your friend on the cardio.
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Post by mrky03 on Oct 15, 2007 16:42:37 GMT -5
Squats ss/ Nautilus incline leg press
385x7/470x9 365x7/470x8
hack squats ss/ leg extensions
8 plates x 10/ 120x8 8 plates x 8/ 120x8
lunges 135x8 drp. 115x3 drp. 95x4
lying leg curl ss/ stiff leg deads on hack squat 90x10/180x12 90x10/200x10
seated leg curl , rep and a half style 130x6 110x6
standing leg curl 50x5 drp. 35x3 drp. 25x3 (each leg)
meal 1 protein pancake
meal 2 6 oz. tuna 2 cups broccoli diet dew
meal 3 8 oz. 92% lean beef 4 cups salad/vinegar and oil dressing
meal4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass one serving Syntha 6
meal 5 8 oz. chicken breast 7 oz. sweet potato 1/2 cup black beans
meal 6 3 oz. lite mozzerella
I'm right on my contest wt. today, gonna take in a few extra carbs.
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Post by mrky03 on Oct 16, 2007 18:48:04 GMT -5
I'm in a sort of holding pattern right now, I've increased my post workout carbs somewhat but still keeping my overall calories low. My bdwt. is right on my contest wt. I've always been of the opinion that you can always achive a higher level of conditioning, so we will see.....
bench press ( rep and a half style) 225x6,5
incline dumbbell ss/ flat dumbbell fly 100x3/50x8 90x5/50x8
HS incline press 150x9 drop 130x3 drop 110x2
HS curl (rep and a half style) 70x8,7
incline curl ss/ hammer curls 35x10/35x8 35x8/35x7
cable curls 85x10 drop 75x3 drop 60x3
20 min Nautilus Tread Climber, 3.5 mph. 280 cal.
meal 1 protein pancake
meal 2 6 oz. tuna 2 cups green beans 15 almonds diet dew
meal 3 8 oz. chicken breast 2 cups green beans 15 almonds diet coke
meal 4 2 scoops whey
pre workout N.O.Xplode 3 Nitrix
post workout Cell Mass 1 serving Syntha 6
meal 5 8 oz. 92% lean beef oven fries
meal 5
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Post by Intensity on Oct 17, 2007 14:18:06 GMT -5
I'm in a sort of holding pattern right now, I've increased my post workout carbs somewhat but still keeping my overall calories low. My bdwt. is right on my contest wt. I've always been of the opinion that you can always achive a higher level of conditioning, so we will see..... It's also my point of view Joel! After a first contest, I usually stay at the same bodyweight until the next one, while improving my conditioning. I'm not able to do this for months after the first contest, but it's pretty effective for a couple of weeks! Good job!
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Post by mrky03 on Oct 17, 2007 18:21:23 GMT -5
I'm in a sort of holding pattern right now, I've increased my post workout carbs somewhat but still keeping my overall calories low. My bdwt. is right on my contest wt. I've always been of the opinion that you can always achive a higher level of conditioning, so we will see..... It's also my point of view Joel! After a first contest, I usually stay at the same bodyweight until the next one, while improving my conditioning. I'm not able to do this for months after the first contest, but it's pretty effective for a couple of weeks! Good job! Thanks Mo! I'm getting to the point that I really just want to compete again so I can eat!! lol
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Post by mrky03 on Oct 17, 2007 18:29:51 GMT -5
seated calf raise 3 plates x 15,12,12
standing calf raise 225x10,9 195x10
calf press 90x10,10,10 plus burns
Tri setted these three calf exercises.
cable crunch 100x18 85x15,15
vertical leg raise bdwt.x 15,15,15
HS crunch machine 50x10,10,10
Tri setted these three ab exercises
wrist curls 95x15,15,15
reverse wrist curls 55x12,12,12
supersetted these two forearm exercises.
30 min. treadmill 319 cal.
meal 1 10 egg whites/2 yolks 2 servings oats
meal 2 6 oz. tuna one serving oats
meal 3 8 oz chicken 4 oz. 92% lean beef 7 oz. sweet potato
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass 1 serving Syntha 6
meal 5 7 oz. salmon steak 1 large baked potato (oven fries)
meal 6 8 oz. chicken breast 2 rice cakes/sugar free preserves
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Post by RUBICON19 on Oct 17, 2007 21:48:11 GMT -5
MORE CONDITIONED
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Post by intenceman on Oct 17, 2007 23:18:43 GMT -5
Nice going Joel. Stay focused!
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Post by mrky03 on Oct 18, 2007 17:26:37 GMT -5
deadlifts ss/ chins 445x6/bdwt. x 10 425x6/bdwt. x 10
seated cable row 260x7 220x8
dumbbell pullover 75x10 75x9
pulldowns on dual pulleys 160x8 140x8
Tri setted these three back exercises
behind head pulldowns 160x10 drop 140x3 drop 120x3
behind back shrug upright row (Haney style) 135x10 135x9
dumbbell shrug 120x10 120x10
super setted these two exercises
20min. Nautilus Tread Climber 250 cal.
meal 1 protein pancakes 2 rice cakes
meal 2 6 oz. tuna 2 oz. lite mozzerella diet dew
meal 3 10 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass 1 serving Syntha 6
meal 5 12 oz. tilapia 7 oz. sweet potato diet coke
meal 6 3 oz. lite mozzerella 2 tbsp. almond butter
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Post by mrky03 on Oct 20, 2007 11:25:13 GMT -5
-------------------------------------------------------------------------------- pbn on smith press, rep and a half style 135x5, 135x5
machine lateral raise ss/ machine press 60x10/150x10 50x10/150x8
rear delt raise, face down on incline bench 25x10 drop 20x4 drop 15x4 25x10 drop 20x4 drop 15x4
Delts were blown up like balloons!
close grip bench press on smith press, rep and a half style 225x5,205x5
lying ex. ss/ seated tricep ex. 130x8/60x8 110x8/60x8
rope pressdowns 50x10 drop 40x4 drop 30x3
Tri's were fully blown up!
20 min. treadmill
meal 1 10 egg whites/2 yolks/1 quarter cup oats
meal2 6 oz. tuna 2 oz. lite mozzerella
meal 3 10 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal4 2 scoops whey
pre workout N.O. Xplode
post workout Cell Mass one serving Muscle Milk
meal5 8 oz. 92% lean beef large baked potato (oven fries) steamed veggies
meal 6 20 almonds 3 oz. beef jerky
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Post by RUBICON19 on Oct 20, 2007 15:23:39 GMT -5
I can see why the delts and tri's were BLOWN UP!
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