Countdown to the Natural Northern USA

[Vikingjoe93]

mrky03 said:

vikingjoe said:

Looking good Joel

Hey, Joe! Whats up brotha!

Nothing much, just getting back into the swing of things and waiting for football season to open ;D

[mrky03]

gointhruit said:

Looking good Joel. I like how you are changing it up to your first set is your heaviest, and you pyramid down. Interesting

Yeah, I used to train that way all the time. Eric recomended it in the P/RR/S training and I remembered how much I liked it. It always made more sense to me to do your heaviest set first.

[mrky03]

deadlifts
after warmup
405x9
405x8

T-bar row
3 plates x12,12,10

HS pull downs
2 plates per side x 15,14

dumbbell pullover
65x20,20

smith shrug
8 plates x 12,10

cable upright row
72x15
67x15

giant set of abs
incline crunch
supported leg raise
crunch machine
hyper ex.

I did 3 giant sets of 10-20 reps per exercise

Nautilus Treadclimber,20 min. 3.2 260 cal. This was a brand new machine and I know it was going faster at 3.2 than the other ones go at 3.7mph, works my butt off!

[mrky03]

Carb loaded today

breakfast
2 servings oats
8 egg whites 3 yolks

mid morning
6 oz. tuna
one serving oats
diet dew

lunch
12 oz. chicken breast
one bag (2 cups) success brown rice/salsa

pre workout
2 servings whey
20 almonds

post workout
2 servings whey
32g. dex.
5g creatine

dinner
8 oz. chicken breast
large baked potato/smart balance margerine

snack
large baked potato/smart balance margerine
one serving whey

I've started drinking alot more water, over a gallon since I've been using Crystal lite, I buy the generic stuff though.

Body weight is staying at 200lbs. on the nose, but I'm getting leaner! This is good with me as long as it lasts! I'm wondering if the higher fat diet plus the P/RR/S training is causing a hormonal response thats making me burn fat and build some lean mass.
Is this possible?
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[Intensity]

mrky03 said:

gointhruit said:

Looking good Joel. I like how you are changing it up to your first set is your heaviest, and you pyramid down. Interesting

Yeah, I used to train that way all the time. Eric recomended it in the P/RR/S training and I remembered how much I liked it. It always made more sense to me to do your heaviest set first.

I have always felt the same Joel… if we want to lift heavy it's logic to do it when we're not tired! On the other hand, I've started to do the opposite this year since I noticed that it seems to be easier on my tendons! So now, i'm doing both!

That being said… great workouts!

[mrky03]

Yeah, I understand Mo, everytime that I think I've got this thing figured out I learn something new! I say do whatever it takes to get the job done!

[mrky03]

press behind neck
after warmup
135x10
125x10
115x8 (FRIED)

behind the back cable lateral raise
10x12
10x12
10x11 (what a beast!)

bent over lateral on Free Motion machine
25x15
25x13
25x12

Short and sweet! Delts were on fire!

30 min. on Nautilus Treadclimber 484 cal. 3.7 mph average.

[mrky03]

breakfast
10 egg whites 3 yolks
20 almonds

mid morning
6 oz. tuna
2 oz. mozzerella

lunch
12 oz. chicken breast
4 cups salad/Newman's Own V&O dressing

pre workout
2 servings whey
20 almonds

post workout
2 servings whey
32g. dex.
5g creatine

dinner
8 oz. eye of round
4 cups salad/Newman's Own V&O dressing

[RUBICON19]

intensity said:

mrky03 said:

Yeah, I used to train that way all the time. Eric recomended it in the P/RR/S training and I remembered how much I liked it. It always made more sense to me to do your heaviest set first.

I have always felt the same Joel… if we want to lift heavy it's logic to do it when we're not tired! On the other hand, I've started to do the opposite this year since I noticed that it seems to be easier on my tendons! So now, i'm doing both!

That being said… great workouts!

I am with Mo here. I always did reverse pyramiding, but now I will do a regular pyramid. My body seems to take to it better.

[mrky03]

I'm here in Orlando! Getting ready to go to the pool! Went to Sea World yesterday!

I'm working out in the hotel fitness center and I have to make do with what they have!

leg ex ss/ dumbell lunge
200x10/60x10
185x10/50x10
170x10/50x10

leg ex. ss/ sissy squat
185x10/bdwt. x 10
170x10 drop 150x3 drop 130x3 / bdwt. x 10

dumbell squats
50's x 20, 20

seated leg curl ss/ dumbell stiff leg deads
125x12/50'sx 10
140x10/50x10
125x10/50x10

seated leg curl
125x8 drop 100x3 drop 65x4

30 min tread mill 430cal. 3.5 mph 12 degree incline

I've done 40 min. of tread mill everyday since I got here and my diet has stayed on track despite everything!

[mrky03]

rubicon19 said:

intensity said:

I have always felt the same Joel… if we want to lift heavy it's logic to do it when we're not tired! On the other hand, I've started to do the opposite this year since I noticed that it seems to be easier on my tendons! So now, i'm doing both!

That being said… great workouts!

I am with Mo here. I always did reverse pyramiding, but now I will do a regular pyramid. My body seems to take to it better.

What ever it takes to get the job done! Some friends of mine have a thery...... everything works! Sometimes I have to agree!

[intenceman]

You're keeping it going, nice job! I'm just glad you're doing the dieting and cardio, and not me! You want to do mine too? How's the P/RR/S working for your contest training?

[TNA]

Nice one Joel! Keep focused brother!

[mrky03]

intenceman said:

You're keeping it going, nice job! I'm just glad you're doing the dieting and cardio, and not me! You want to do mine too? How's the P/RR/S working for your contest training?

Its working great! I am looking to be in my best shape ever! Thanks for the props!

[mrky03]

tna said:

Nice one Joel! Keep focused brother!

Thanks T-Dawg! I'm focused on one thing, winning!

[mrky03]

I'm still at the hotel, working out in the fitness center.......

machine flys ss/ machine bench press
100x10 / 200x10
185x10 / 185x8

incline dumbbell fly ss/ incline dumbbell press
60x10 / 60x9
60x9 / 60x7

machine bench press
185x10 drop 170x3 drop 155x4

major pump in the chestal region!

tricep machine ss/ tricep pressdown
80x10 / 80x10

lying dumbell tricep ex. ss/ single dumbbell tricep ex
35's x 10 / 60x6
35's x 9 / 40x10

reverse grip pressdown
60x10 drop 40x3 drop 25x4

40 min. treadmill 10 degree incline 3.5 mph 530 cal.

man its hotter than hell down here!

[intenceman]

mrky03 said:

intenceman said:

You're keeping it going, nice job! I'm just glad you're doing the dieting and cardio, and not me! You want to do mine too? How's the P/RR/S working for your contest training?

Its working great! I am looking to be in my best shape ever! Thanks for the props!

. Good deal! Are you doing pics? And props- hey you deserve iti, you're working hard. That's the great thing about this sport, we can lift each other up even as we go for it ourselves. Something special about this sport somehow, you know? Go for your best, I KNOW you can do it!

[mrky03]

intenceman said:

mrky03 said:

Its working great! I am looking to be in my best shape ever! Thanks for the props!

. Good deal! Are you doing pics? And props- hey you deserve iti, you're working hard. That's the great thing about this sport, we can lift each other up even as we go for it ourselves. Something special about this sport somehow, you know? Go for your best, I KNOW you can do it!

Thanks Intense-MAN!! I'm going to post some pics as soon as I can get my wife to take some, hopefully this evening!

Yes that is the great thing about this sport, we can encourage and lift each other up!

[mrky03]

Well I'm back from Orlando! Nice place to visit but I wouldn't want to live there!

Stayed on track on the diet, I actually lost a couple of pounds while I was gone! Gettin pretty ripped! 8 weeks till the Natural Northern!

Med. parellel grip pulldown rep and a half style
after warmup
200x8
180x8

seated cable row ss/dumbbell pullover
240x10/ 75x10
240x10/ 75x10

HS seated row
3 plates per side x 10 rp 3 rp 3 + X reps

rack deads with a shrug at the top of each rep
405x8
405x8
405x6
These are a lot harder than they look!!

Life Fitness rotary calf machine
150x12
170x10
150x10+ burns

seated calf raise ss/ standing calf raise
3plates x 12/195x9
3plates x 12/ 165x8

25min. Nautilus Tread Climber 365 cal. 3.7 mph.

[mrky03]

Bradford presses
after warmup
135x15
135x12
135x6 (fried!)

giant set of
front raises
side laterals
bent laterals
upright rows
I did two giant sets with 35lb. dumbells for 10 reps each set on the first cycle and 8-10 on the second cycle. TOTALLY FRIED!

giant set of abs
incline situps
supported leg raise
crunch machine
hyper ex.

3 cycles of 15-20 reps

22 min. on Nautilus tread climber 3.8 mph 365 cal.
12 min. on eliptical machine level 14 170 cal.

Gettin closer!