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Post by mrky03 on Aug 25, 2007 17:19:45 GMT -5
Great workout Joel! 11 weeks is a long time but it`ll go by pretty fast................once you`re in the zone anyway,dieting is tough but mostly just routine........you just do it almost automatically except for the cravings we get at times but ignoring the cravings makes the reward sweeter. I hope your competition is training and dieting as hard as you are............but somehow I doubt it!! Stay focused! #arockon6ha# You know, I get to a point in my contest prep. where it really doesn't seem all that difficult. Like you said everybody gets those occasional cravings but it passes.
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Post by mrky03 on Aug 25, 2007 17:21:41 GMT -5
Hey Joel, some great workouts there with really impressive poundages. The diet looks really good too and as you say you're beginning to reap the benefit of this disciplined approach as new detail starts to appear on your physique. I'm looking forward to seeing your progress pics as and when they appear. Stay in the zone ... Thanks Deang, I'll try to post some updated pics soon. I could use the feedback!
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Post by mrky03 on Aug 27, 2007 16:59:17 GMT -5
squats alternated with stiff leg deads
squats 405x5 385x5 365x6 stiff leg deads 335x6 335x5 315x6
I rested between sets of squats and deads.
hacks ss/seated leg curls
hacks 4plates x 10,10,7 seated leg curls 150x12,10,10
walking lunges 35x11 paces each leg for 2 sets.
leg ex. 110x12 5:30am 3 Nitrix
breakfast 5 whole eggs 1/2 grapefruit 2tbsp. almond butter
8:30am 6 oz. tuna med. tomato 15 almonds
10:30 3 Nitrix
11:30am 8 oz. tuna 4 cups salad/Newman's Own Vinegar and Oil dressing 1 oz. mozzerella
2:00pm 2 servings whey
pre workout one serving N.O. Xplode
post workout one serving Cell Mass 3 Nitrix
6:30pm 7 oz. salmon 4 cups salad/Newman's Own Vinegar and Oil dressing 1 oz. mozzerella
9:00pm 1 serving whey 2 tbsp. almond butter
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Post by TNA on Aug 27, 2007 18:51:26 GMT -5
Damn fine workout Joel!!! I love those lunges!! I notice you're using the BSN stack. I used it a couple of years ago and found it was really good. How are you finding the NO Xplode? I found it amazing except for my intolerance for it. I had to go with NO Shotgun instead.
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deang
Novice Bodybuilder
Posts: 51
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Post by deang on Aug 28, 2007 15:57:53 GMT -5
How's the diet going, Joel? Impressive weights on low carbs ...
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Post by mrky03 on Aug 28, 2007 18:18:15 GMT -5
bench press (after warmup) 275x4 265x5 245x7
incline dumbbell 120x5 110x5 100x5
cable crossover ss/ dips 50x10 bdwt.x6 42x10 bdwt.x5
standing calf raise 300x14 300x10 300x10
seated calf 3 and a half plates x 12,12,10
cable crunch 100x15,12,12
lying leg raise 30x15,12
treadmill,30min. 3.5 mph 10 degree incline 11 degree incline last 12 min. 412 cal.
5:30am 3 Nitrix breakfast protein pancakes/sugar free syrup one serving whey
8:30am 6oz. tuna 1/2 grapefruit 15 almonds diet dew
10:30am 3 Nitrix
11:30am 8 oz. chicken breast 4 cups salad/Newman's Own vinegar and oil dressing med tomato diet pepsi
2:00pm 2 servings whey
3:00pm one serving N.O. Xplode
3:30pm workout
5:00pm one serving Cell Mass
6:00pm 8 oz. rotisseriee chicken! 4 cups salad/Newman's Own vinegar and oil dressing
8:30pm 3oz. lite mozzerella
Man, I am the most ripped I have ever been 5 weeks out from a show!
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Post by mrky03 on Aug 28, 2007 18:20:23 GMT -5
Damn fine workout Joel!!! I love those lunges!! I notice you're using the BSN stack. I used it a couple of years ago and found it was really good. How are you finding the NO Xplode? I found it amazing except for my intolerance for it. I had to go with NO Shotgun instead. So far I'm liking it! It really helps get me ready to train, especially on the low carbs! No problems with it so far. Its the first time I've used an N.O. product.
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Post by mrky03 on Aug 28, 2007 18:22:48 GMT -5
How's the diet going, Joel? Impressive weights on low carbs ... Everything is going well! I'm almost in auto mode right now, I just eat what I'm supposed to eat at the correct intervals! lol Yeah, the weights do get heavier when you're dieting hard!
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Post by TNA on Aug 28, 2007 18:45:29 GMT -5
Damn fine workout Joel!!! I love those lunges!! I notice you're using the BSN stack. I used it a couple of years ago and found it was really good. How are you finding the NO Xplode? I found it amazing except for my intolerance for it. I had to go with NO Shotgun instead. So far I'm liking it! It really helps get me ready to train, especially on the low carbs! No problems with it so far. Its the first time I've used an N.O. product. Sounds good Joel! I'm loving your results. Very inspiring.
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Post by mrky03 on Aug 30, 2007 15:59:31 GMT -5
So far I'm liking it! It really helps get me ready to train, especially on the low carbs! No problems with it so far. Its the first time I've used an N.O. product. Sounds good Joel! I'm loving your results. Very inspiring. Thanks Terry!
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Post by mrky03 on Aug 30, 2007 16:08:32 GMT -5
Wed. 8-29-07
deads 425x6 (felt light!) 435x4
barbell rows 275x8 265x8 255x8
chins ss/dumbbell pullover wide grip x 10 75x10 med grip x 10 75x10 close grip x 8 75x10
seated cable row 240x10 drop 200x4 drop 160x4
5:30am 3 Nitrix protein pancakes/sugar free syrup
8:30am 6 oz. tuna med. tomato 15 almonds
10:30 3 Nitrix
11:30 8 oz. chicken 4 cups salad/ vinegar and oil dressing one oz mozzerella
2:00 2 servings whey
3:00pm one serving N.O. Xplode
3:30pm workout
5:00pm one serving Cell Mass
6:00am 3 Nitrix 12 oz. tilapia 4 cups salad/vinegar and oil dressing
8:30pm 2oz. mozzerella 3 oz. chicken
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Post by mrky03 on Aug 30, 2007 16:19:03 GMT -5
seated military press 185x6,5,4
lateral raise 50x10 plus burns 50x8 plus burns 50x8 plus burns
seated bent lateral 50x10 65x6 65x6
smith shrug 4 and a half plates (each side) x 10,8,8
cable upright row 72x8 90x6
5:30am 3 Nitrix 10 egg whites 2 yolks 2 servings oats
8:30am 6 oz. tuna one serving oats
10:30am 3 Nitrix
11:30am 8oz. chicken breast 2 cups brown rice/salsa
2:00pm 2 servings whey 15 almonds
3:00pm one serving N.O. Xplode
3:30pm workout
4:30pm one serving Cell Mass
5:30pm 8 oz. chicken oven fries
8:30 one serving whey one serving oats
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Post by intenceman on Aug 31, 2007 1:28:43 GMT -5
Nice job on the workouts and diet, Joell! How long do you have now?
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Post by mrky03 on Aug 31, 2007 17:28:01 GMT -5
Nice job on the workouts and diet, Joell! How long do you have now? I'm five weeks out from the Natural Northern USA and 10 weeks out from the Kentucky Muscle Championship. Thank you!
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Post by mrky03 on Aug 31, 2007 17:36:51 GMT -5
barbell curls 155x7,7
tricep pressdowns 115x12 130x6
alt. dumbbell curls 70x6,6
lying ex. 130x5,5
hammer curls 70x5
seated dumbbell ex. 90x8
wrist curls 115x10,10
16 min. Max ot cardio, recumbent bike, random hill, level 11, 159 cal.
5:30am 3 Nitrix
breakfast 10 egg whites, 3 yolks one serving oats
8:30am 6 oz. tuna 1/2 grapefruit 15 almonds
11:30 8 oz. chicken breast 4 cups salad/Newman's Own vinegar and oil dressing 15 almonds
2:00pm 2 servings whey
3:00 one serving N.O. Xplode
3:30 workout
5:00 one serving Cell Mass
6:30 12 oz. tilapia 4 cups salad/Newman's Own vinegar and oil dressing
8:30 3 oz. mozzerella
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Post by intenceman on Aug 31, 2007 20:01:26 GMT -5
wow. Youre consistent as hell. And you're already ripped! Stay the course and I think you're going to take home a trophy for sure!
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Post by mrky03 on Sept 4, 2007 14:07:39 GMT -5
9-4-07
squats 365x6 385x6 385x5
leg press 850x4 760x6
lunge (on 8 inch box) 185x5 185x5
stiff leg deads 315x6 315x6
lying leg curl 90x6 90x6 90x5
Yesterday was carb day. I trained early since I was off from work,it took me and my partner a few sets to get into the groove. Everything felt heavy!!
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Post by RUBICON19 on Sept 4, 2007 14:18:37 GMT -5
Nice #'s Joel, especially at your leaness ALWAYS IMPRESSED!
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Post by Tim Wescott on Sept 5, 2007 12:42:47 GMT -5
All I can sya is that I hope your competition is paying their dues because Lord knows that you are!!
You`re gonna` kill `em! #amuscleman4dx#
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Post by mrky03 on Sept 5, 2007 17:32:19 GMT -5
You guys are the best support group a person could hope for!
I am training and dieting as hard as possible without burning out before the show. If I'd known that I was going to be in this condition so early I might've started my prep a little later! lol
Seriously I'd much rather be where I am than trying to lose fat up until the last minute.
deadlift 435x6,4
bent over row 295x6,5
pulldowns 200x8 180x8 180x8
seated cable row 260x6,6
meal 1 3 Nitrix 6 egg whites 2 yolks 5 oz. 93% lean beef 1/2 grapefruit
meal 2 6oz. tuna 2oz. mozzerella 20 almonds
meal 3 12 oz. chicken breast 2 cups broccoli 15 almonds
pre workout N.O. Xplode
post workout Cell Mass one serving whey meal 4 12 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 5 one serving whey one half cup cottage cheese
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