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Post by TNA on Jul 17, 2007 16:00:47 GMT -5
Nice job Joel!!!
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Post by Tim Wescott on Jul 17, 2007 19:56:45 GMT -5
Good stuff Joel.....I gotta` try to remember to do some of those rep and a half sets,they are intensely hard!
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Post by mrky03 on Jul 18, 2007 16:29:56 GMT -5
Good stuff Joel.....I gotta` try to remember to do some of those rep and a half sets,they are intensely hard! Yes they are tough! So far I've only used them on Smith machine squats for legs, I go rock bottom come up to just above paralelle and back down to rock bottom! Really tough after ex./press supersets!
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Post by mrky03 on Jul 19, 2007 16:52:30 GMT -5
deadlifts 405x8 405x6 supersetted with good mornings 155x8 155x8
Stole this one from Kyle! Man this is just crazy! I coudn't breathe!
stiff arm pulldowns 60x15 80x8 super setted with pulldowns on dual overhead pulleys 200x6 180x6
seated cable row 240x8 220x8 supersetted with dumbbell pullovers 75x8 75x8
reverse grip pulldowns 200x6 drop 180x3 drop 140x3
HS shrug 8 plates x 8 8 plates x 7 super setted with cable upright row 70x8 70x8
cable crunch 100x20 100x15 100x12 super setted with vertical leg raises 3 sets 20, 15, 12
Cardio, Precor Crossramp, intervals 20min. worked up a good sweat!
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Post by mrky03 on Jul 19, 2007 17:07:45 GMT -5
breakfast 5 whole eggs 1/2 grapefruit one serving whey coffee
mid morning 6oz. tuna 1/2 grapefruit diet pepsi
lunch 16 oz. chicken breast 2 cups broccoli/califlower diet pepsi
pre workout 2 servings whey 12 almonds
post workout 1 serving whey 32g dex. 5g creatine
dinner 8oz. sirloin 4 cups salad/vinegar and oil dressing
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Post by mrky03 on Jul 20, 2007 20:48:50 GMT -5
Breakfast 1/4 watermelon one serving oats 2 servings whey
mid morning 6oz. tuna one serving oats
lunch 10oz. chicken breast 2cups brown rice/salsa diet pepsi
afternoon 12almonds 2 servings whey
6oz. chicken breast 1/2 cup rice diet pepsi
10 oz. chicken 4 cups salad/vinegar and oil dressing
one serving oats
My daughter had surgery on her foot today, so I couldn' t get to the gym! Uhhh! Family comes first! Don't worry I will more than make up for it tomorrow
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Post by mrky03 on Jul 21, 2007 8:29:50 GMT -5
HS curl machine 1 1/2 rep 95x8 95x6
incline curl ss/ hammer curl 40x10 35x8 40x9 35x8
Flex curl machine 100x7 drop 80x3 drop 60x3
press downs 1 1/2 rep 105x8 95x6
lying ex. ss/ single dumbbell ex. 110x7 75x6 110x6 75x6
close grip bench press on Flex machine 210x8 drop 190x3 drop 170x3
wrist curl ss/ standing dumbbell wrist curls 95x15 40x10 95x12 30x12
20min. intervals on Precor Crossramp
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Post by RUBICON19 on Jul 21, 2007 8:46:38 GMT -5
standing calf raise ss with seated calf 300x15 135x10 270x12 115x12 240x12 90x12 leg ex. ss with Nautilus incline leg press 210x10 470x12 225x10 470x10 smith squat (rep and one half style) 315x6 315x6 dumbbell lunge 50x6 drop 40x4 drop 30x4 seated leg curl ss with good morning on hack squat 175x6 225x10 155x8 225x10 lying leg curl 105x6 drop 70x4 drop 50x3 Carb up day (Body wt. 200lbs.) breakfast 1/4 seedless watermelon 1 cup grapes 2 servings whey 5g creatine mid morning 6oz. tuna one serving oats diet pepsi lunch 8oz. chicken breast 2 cups brown rice/salsa diet pepsi pre workout 1 serving whey 32 g. dex. 5 g. creatine post workout same dinner I had to go to my sister inlaws anniversary dinner this evening and they wanted to eat at "Ginza" a Japanese habachi place. Well it was carb up day so I must have eaten a plate of rice the size of my head! Plus stir fried veggies and habachi steak! Got up this morning and weighed a pound less! Go figure! This happens to me too. Its a great thing, isnt it. I think the body needs the carbs after a couple days and then thanks you for them. Joel. You are SOOOO gonna ROCK this season!!
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Post by Tim Wescott on Jul 21, 2007 9:52:57 GMT -5
Great arm day Joel!
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Post by QuietBob on Jul 21, 2007 11:08:59 GMT -5
Chiming in late here, Joel, but I love the back workout!
Love the diet, too; it's nearly the same as I've done for the last several months and I can't believe the results. Amazing how the body sucks in all the carbs, gets rid of what it doesn't need, and you wake up lighter, looking bigger and tighter.
Keep up the great work!
Bob
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Post by intenceman on Jul 21, 2007 22:43:15 GMT -5
405 for 8 on deads and supersetted? Ouch! What's your Bodyweight? Nice going!
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Post by RUBICON19 on Jul 21, 2007 23:07:53 GMT -5
405 for 8 on deads and supersetted? Ouch! What's your Bodyweight? Nice going! Joel is one strong dude!
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Post by mrky03 on Jul 22, 2007 8:53:15 GMT -5
Chiming in late here, Joel, but I love the back workout! Love the diet, too; it's nearly the same as I've done for the last several months and I can't believe the results. Amazing how the body sucks in all the carbs, gets rid of what it doesn't need, and you wake up lighter, looking bigger and tighter. Keep up the great work! Bob Thanks Bob, its good to hear positive reinforcement!
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Post by mrky03 on Jul 22, 2007 8:56:03 GMT -5
405 for 8 on deads and supersetted? Ouch! What's your Bodyweight? Nice going! Thanks, I'm right at 200lbs. right now.
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Post by mrky03 on Jul 23, 2007 16:55:19 GMT -5
Power week!
squats (after warmup) 425x4 (pissed! should've got 5!) 415x5 (much better) 405x6 (YES!)
leg press 670x8 670x7 670x7 I used the nautilus incline leg press machine today.Its much harder than a regular sled, the foot plate pivots so that you really stretch your glutes and hams at the bottom of each rep.
lunge 135x5 135x5
lying leg curl 120x6 120x5
stiff leg deads 315x8 315x6
standing leg curl 50x5 50x5
Treadmill 20 min. 3.5mph 10 degree incline 274 cal.
I really felt like a$$ all day, low carb blues! Got to the gym and had a great workout!
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Post by mrky03 on Jul 23, 2007 17:16:29 GMT -5
breakfast 5 whole eggs one serving oats
mid morning 6 oz. tuna 12 almonds diet coke
lunch 8 oz. chicken breast 2 cups green beans diet coke
pre workout 2 servings whey 12 almonds
post workout 1 serving whey 32g dex. 5g creatine
dinner 6oz. steak 5 oz. chicken 3 cups salad/vinegar and oil dressing
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Post by mrky03 on Jul 24, 2007 18:29:32 GMT -5
bench press after warmup 295x3 285x3 275x4 Started too heavy, my bench press really sucks compared to several years ago! Felt good anyway!
incline press 255x4 245x4 235x5
dips 75x5 75x5
cable crunch 100x20 100x15 100x15
standing calf raise ( alternated with the cable crunch) 300x15 270x10 240x12
supported leg raise bdwt. x 20 bdwt. x 18 bdwt. x 15
seated calf raise (aternated with leg raises) 115x15 115x12 115x12
20 min treadmill 3.5 mph. 10 degree incline 274 cal.
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Post by mrky03 on Jul 24, 2007 18:30:25 GMT -5
Carb up day! 2 servings oats 8 egg whites 3 yolks 16 oz. water
mid morning one serving oats 6 oz. tuna diet coke
lunch 2 cups (one bag success brown rice) 8 oz. chicken breast diet coke
pre workout 2 servings whey 15 almonds
post workout 1 serving whey 32g dex. 5g creatine
dinner 2 large baked potatoes/ smart balance margerine 8 oz. chicken breast
Man my tummy's full! I'm definitely not used to eating this much! Back to low carbs tomorrow!
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Post by mrky03 on Jul 25, 2007 16:33:23 GMT -5
breakfast 10 egg whites 3 yolks 15 almonds water
mid morning 6 oz. tuna 15 almonds diet coke
lunch 12 oz. chicken 2 cups green beans diet coke
pre workout 2 servings whey 15 almonds
post workout 1 serving whey 32g. dex. 5g. creatine
dinner 8oz. 90% ground beef 4 cups salad/Newman's own vinegar and oil dressing
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Post by mrky03 on Jul 25, 2007 17:07:52 GMT -5
All exercises were supersetted.
barbell curls 145x6 145x6
pressdowns 130x6 130x6
alt. dumbbell curls 70x6 70x6
lying extensions 110x8 120x6
preacher curls 110x5 110x5
close grip bench press on smith machine 245x6 245x5
wrist curls 115x10 115x8
reverse wrist curl 65x10 65x10
25 min. treadmill 292 cal.
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