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Post by RUBICON19 on Aug 11, 2007 10:02:05 GMT -5
Awsome workout Joel!!
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Post by mrky03 on Aug 13, 2007 18:21:10 GMT -5
I had a lot of fun with today's workout!
squats alternated with stiff leg deads. This was not a superset I rested completely between sets.
squats stiff leg deads 365x6 315x6 385x6 315x6 385x5 315x6
I didn't get in a very heavy leg workout last week so I treaded a little lighter today, but they were ATG!
Nautilus incline leg press alternated with lying leg curls
670x6 105x5 670x6 105x5
lunges
135x10 185x6
Did this stepping up on a 6 inch box going real deep.
breakfast 10 egg whites 3 yolks12 1 serving oats
mid morning 6 oz. tuna med. tomato 12 almonds
lunch 8 oz. sirloin tip roast 1 cup baby carrots
pre workout 2 servings whey
post workout 1 serving whey 32g dex. 5g. creatine
dinner 10 oz. chicken breast 4 cups salad/ Newman's Own vinegar and oil dressing
snack tbsp. almond butter 1 serving whey
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Post by mrky03 on Aug 14, 2007 18:39:08 GMT -5
bench press 275x4 (4X0) tempo 275x3 255x6
incline press 245x4 (4X0) tempo 225x4
incline dumbell 110x5 110x4
lying leg raise 30x12 25x12 25x12
cable crunch 115x10 115x10 115x10
Max ot cardio recumbent bike, 16 min. level 15 167 cal.
Diets taking its toll on my strength! Crazy veins starting to show in my abs!
Little over 7 weeks left!
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Post by Tim Wescott on Aug 14, 2007 18:40:56 GMT -5
Great workout Joel..................stay on pont bud!!
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Post by RUBICON19 on Aug 14, 2007 20:24:21 GMT -5
When I first read squats alternated w/ stiff, I was like OMG! but then I read on... Gotta love the veins in the abs!
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Post by Vikingjoe93 on Aug 15, 2007 5:01:42 GMT -5
Nice bench presses Joel ;D It's almost football season time
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Post by mrky03 on Aug 15, 2007 16:12:28 GMT -5
When I first read squats alternated w/ stiff, I was like OMG! but then I read on... Gotta love the veins in the abs! Yeah, I'd never done that before. It was one of the best leg workouts I've had in a while though. You really can't beat stiff leg deads for hamstrings IMO. I just love that heavy basic stuff!
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Post by mrky03 on Aug 15, 2007 16:16:34 GMT -5
Nice bench presses Joel ;D It's almost football season time Thanks Joe! My bench is way off from where it once was , but I will persevere! Yeah, I can't wait to see how the Cats look this year! Woodson is from one of our county schools (North Hardin) I hope he has a good season, I think he'll have an excellent shot at going pro!
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Post by mrky03 on Aug 15, 2007 16:24:36 GMT -5
barbell curl alternated with pressdowns these were not supersetted, I took a full rest in between.
barbell curl pressdown 155x6 120x7 155x5 130x6
alt. dumbbell curl lying ex. 70x6 130x7 75x5 130x5
hammer curl seated dumbell ex. 70x6 90x8 70x6 90x7
wrist curl 135x6 135x4
20 min. Nautilus Treadclimber 267cal. 3.3 mph I also did 16 min. of Max ot cardio this morning as soon as I got up.
I've decided to split up my cardio workouts and make them more intense for a while. I don't want to end up looking like a marathon runner! Body weight is at 197.
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Post by mrky03 on Aug 16, 2007 19:24:43 GMT -5
seated calf 4plates x 10 4plates+25x8,6
standing calf 300x12,10
calf press 170x12
bent over rows 295x6,5
pulldowns 220x6 260x5
seated cable row 260x6,6
deads 405x6,5
Max ot cardio 16 min recumbent bike,level 12 random,167 cal.
I also did Max ot cardio first thing this morning.
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Post by mrky03 on Aug 16, 2007 19:34:51 GMT -5
upon rising one serving whey, before cardio
Breakfast
Made an omelette..... 4 whole eggs one oz. lite mozzerella one tbsp. lite sour cream
mid morning 6 oz tuna 15 almonds med. tomato
lunch 7oz. chicken 4 cups salad/Newman's Own Vinegrette dressing
pre workout 2 servings whey 32g dex. 5g creatine
post workout 1 serving whey 32g dex. 5g whey
dinner Texas Roadhouse!! 8oz. sirloin med. sweet potato 2 cups salad/2 tbsp. ranch dressing few peanuts!
I'm the most ripped I've ever been this far out from a show! In fact I may be the most ripped I've ever been at any time. I'll take some pics this weekend and compare them to 2003 pics which is my best condition to date. I'm excited!!!
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Post by Tim Wescott on Aug 16, 2007 19:45:17 GMT -5
Great workout and outstanding diet Joel.
You`re gonna` crush the opposition at your show!!
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Post by mrky03 on Aug 16, 2007 19:49:46 GMT -5
Great workout and outstanding diet Joel. You`re gonna` crush the opposition at your show!! Thank you Tim, I certainly hope so! This show was tough last year, I just want to win it so I won't have to go back!
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Post by TNA on Aug 16, 2007 20:42:36 GMT -5
Fantastic workout Joel!! The diet looks like it's paid off. You're solidly ripped!!!!
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Post by mrky03 on Aug 17, 2007 20:26:44 GMT -5
Fantastic workout Joel!! The diet looks like it's paid off. You're solidly ripped!!!! I am certainly trying Terry! Thank you for the props!
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Aug 17, 2007 20:31:10 GMT -5
mmmmm, roadhouse.
sounds like your way ahead of the game man, cant wait 4 pics!!
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Post by mrky03 on Aug 17, 2007 20:35:33 GMT -5
seated military press after warmup 185x5 185x5
lateral raise 50x6 50x5+static holds
seated rear laterals 60x6 60x6
shrugs 455x6 475x5
cable upright row stack x 6,6
Max ot cardio this morning 16 min. recumbent bike Max ot cardio this afternoon 16 min. recumbent bike level 12 160 cal.
Before cardio one serving whey
breakfast 10 egg whites/2 yolks/salsa/almonds
mid morning 6 oz. tuna almonds diet dew
lunch 8 oz. chicken breast 4 cups salad/Newman's Own vinegrette dressing diet pepsi
pre workout two servings whey 32g dex. 5g creatine
post workout one serving whey 32g dex. 5g whey
dinner 8 oz. chicken breast 2 cups salad/salsa/1tbsp. ranch dressing diet dew almonds
snack 3oz. turkey 2 oz. mozzerella
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Post by RUBICON19 on Aug 18, 2007 7:47:36 GMT -5
Joel. You must feel GREAT! That is AWSOME! You are busting a44 this year. Bring it home!
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Post by mrky03 on Aug 20, 2007 16:23:12 GMT -5
squats (after warmup) 405x6 405x4 405x4 (arrgg!! this was a tough set!)
stiff leg deads (alternated with the squats) 335x6 335x5 335x5
Nautilus leverage leg press 760x8 850x5
Lying leg curls (alternated with leg press) 105x6 90x6
lunges (on a 8 inch box) 185x5 185x5
This workout kicks my butt!
breakfast 10 egg whites,3 yolks 1/2 grapefruit
mid morning 6oz. tuna 1/2 grapefruit 20 almonds
lunch 8 oz. chicken breast 3 cups green beans small tomato
pre workout 2 scoops whey 20 almonds
post workout 1 scoop whey 32g dex 5g creatine
dinner 8 oz. chicken breast 4 cups salad/2 tbsp. Newman's Own vinegar and oil dressing
snack 2oz. mozzerella 2 oz. chicken
Man I am getting ripped!
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Post by mrky03 on Aug 20, 2007 16:24:52 GMT -5
Joel. You must feel GREAT! That is AWSOME! You are busting a44 this year. Bring it home! Yeah Randy, I'm going all out this year and I am psyched!
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