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Post by Intensity on Sept 6, 2007 15:00:01 GMT -5
Impressive, very impressive numbers… but there is something even more jaw dropping, and that is your 5 weeks out pictures (I've seen them yesterday)! Joel, I said it before, and i'm gonna say it again: you are one of the best bodybuilder i've ever seen… consider me as one of your top fan
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Post by RUBICON19 on Sept 6, 2007 15:51:50 GMT -5
How much protein (Grams) are you taking in?
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Post by mrky03 on Sept 6, 2007 20:09:06 GMT -5
Impressive, very impressive numbers… but there is something even more jaw dropping, and that is your 5 weeks out pictures (I've seen them yesterday)! Joel, I said it before, and i'm gonna say it again: you are one of the best bodybuilder i've ever seen… consider me as one of your top fan You humble me Mo! Coming from someone as accomplished as you that means alot! Any advices on getting dialed in the last few weeks is much appreciated!
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Post by mrky03 on Sept 6, 2007 20:11:12 GMT -5
How much protein (Grams) are you taking in? Honestly Randy, I don't keep up with it! I would guess around 300 grams a day. I take in approximately 50 grams at each feeding.
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Post by mrky03 on Sept 6, 2007 20:20:11 GMT -5
seated military press 185x5,5,4
lateral raise ss/bent over lateral raise 50x10/50x10 50x8/50x10 50x6/50x8
shrug on smith machine 455x6,6
cable upright row 80x6 70x8
30 min. treadmill 3.5 mph 10 degree incline 400cal.
meal 1 6 egg whites, 2 yolks 4 oz. 93% lean beef 1 grapefruit
meal2 6 oz. tuna 2 oz. mozzerella 10 almonds 1/2 grapefruit
meal 3 12 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 4 2 servings whey
pre workout N.O. Xplode
post workout Cell Mass one serving whey
meal 5 10 oz. 93% lean beef 4 cups salad/vinegar and oil dressing
Well guys I'm going on vacation starting tomorrow! Gulf Shores Alabama for a week. Just training, dieting and lying in the sun! I'll be thinking about you! ;D
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Post by RUBICON19 on Sept 7, 2007 21:02:18 GMT -5
Cool on the protein thing. I tried to lower mine just a bit, but cant seem to do it. I have a HUGE appitite!!!!
Have fun on Vaca. Jen and I will be on a cruise the week after you gte back! ;D
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Post by Intensity on Sept 12, 2007 13:24:01 GMT -5
Hope you had a great vacation week Joel! Tell us more about it... and right after, get back to the gym!!
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Post by mrky03 on Sept 17, 2007 18:56:37 GMT -5
Ok guys, I'm back! I had a good vacation on the beach, training, staying on my diet, getting lots of sun!
I trained at a small hard core gym in Foley Ala. called Jason's health and fitness. Not as nice as my gym, by a long shot but it had everything that you need to train hard and thats all that matters!
squats 405x6 405x4 385x5
alternated with stiff leg deadlifts not a superset. 315x6 335x6 335x6
leg press 740x6 (too light) 850x6 850x6
alternated with lying leg curls 90x6 90x6
lunges onto a 8 inch step 185x5 185x6
I felt really strong today even on low carbs! I am ready to compete! If the show was this Saturday I would feel confident, I've never looked this ripped 3 weeks out from a show!
meal 1 4oz. sirloin eight egg whites/two yolks one grapefruit
meal 2 10oz. tuna 20 almonds
meal 3 12 oz. chicken breast 4 cups salad/vinegar and oil dressing
preworkout N.O. Xplode
post workout Cell Mass
meal 4 8 oz. sirloin 4 cups salad/vinegar and oil dressing
meal 5 3oz. mozzerella
I ate a few more calories today but kept the carbs low. I'll just monitor my condition day to day and make the nessasary adjustments as needed.
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deang
Novice Bodybuilder
Posts: 51
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Post by deang on Sept 18, 2007 14:59:48 GMT -5
Keep it goin' Joel, any up-date pics?
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Post by mrky03 on Sept 18, 2007 18:51:32 GMT -5
Keep it goin' Joel, any up-date pics? I need to take some, I'll get Tina to take a few this weekend.
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Post by mrky03 on Sept 18, 2007 19:01:09 GMT -5
Bench press 275x4 265x4 255x5
incline dumbbell press 110x6,5,5
dips 75x5,5
standing calf raise 300x10,8,8 seated calf raise 305x10,8,8
cable crunch 115x12,10,8
lying leg raise 30x12,10,10
16min max ot cardio recumbent bike 162 cal.
meal 1 8 egg whites/2 yolks 4oz. sirloin one grapefruit
meal 2 5 oz. tuna 2 oz. lite mozzerella 20 almonds diet dew
meal 3 8 oz. chicken breast 4 cups salad/vinegar and oil dressing diet coke
meal 4 two servings whey
pre workout N.O. Xplode
post workout Cell Mass
meal 5 8 oz. 93% lean ground beef 3 cups green beans diet coke
meal 6 two servings whey
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Post by mrky03 on Sept 19, 2007 18:59:16 GMT -5
Best back workout in a while!
bent over rows 305x6,6
deadlifts 405x4 435x6,6
pulldowns 220x6,5
seated cable row 270x5 230x6
shrugs 425x6,5
max ot cardio 16 min. recumbent bike 160 cal.
Carb day! meal 1 12 egg whites/2 yolks 2 servings oats
meal 2 6 oz. tuna 2 servings oats diet dew
meal 3 8 oz. chicken breast 2 cups brown rice/salsa diet coke
pre workout N.O. Xplode
post workout 2 servings whey 2 rice cakes
meal 4 8 oz. chicken breast oven fries
Heavy carbs today I wanted to see how I responded to them. 16 days left!
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Post by mrky03 on Sept 20, 2007 18:02:56 GMT -5
seated military press 185x6,6,5
lateral raise 60x6,6,5
seated bent over lateral 60x6,6,6
lying leg raise 30x15,12,10
cable crunch 115x12 100x12
treadmill 30 min. 10 degree incline 3.5 mph 401 cal.
meal 1 12 egg whites/2 yolks one half grapefruit
meal 2 6 oz. tuna 2 oz. lite mozzerella 20 almonds
meal 3 8 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 4 2 servings whey 15 almonds
pre workout N.O. Xplode
post workout Cell Mass 2 servings whey
meal 5 8 oz. sirloin 2 cups steamed broccoli
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Post by Tim Wescott on Sept 20, 2007 18:42:31 GMT -5
Great training and great diet Joel..........go for it bud!! #arockon6ha#
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Post by mrky03 on Sept 21, 2007 20:59:02 GMT -5
Great training and great diet Joel..........go for it bud!! #arockon6ha# Thanks Tim, I am so ready this year! I believe I am in my best condition ever. 2003 was my best and I really believe I have surpassed that. You know, staying lean all year has paid off big time. I remember Jay Robb talking about developing more fat burning enzymes the longer you stayed on the carb cycling eating patterns. That plus being at least 15lbs. ahead of where I would have normally started my diet have made the difference.
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Post by mrky03 on Sept 21, 2007 21:13:30 GMT -5
barbell curl alternated with pressdowns 95x10 50x20 115x10 70x70 135x10 100x12 155x6 115x10
dumbell curls alternated with lying extensions 70x6 110x10 70x6 130x5
cable curl supersetted with seated dumbbell extensions 87x6 85x8
hammer curls supersetted with seated dumbbell extensions 65x6 85x8
wrist curls 115x8 115x8
Treadmill, 30 min 10 degree incline 3.5 mph 401 cal.
meal 1 12 egg whites/2 yolks 1/4 grapefruit
meal 2 6 oz. tuna 2 oz. lite mozzerella 1/2 grapefruit 12 almonds
meal 3 7 oz. chicken breast 4 oz. sirloin 2 cups broccoli 15 almonds
meal 4 2 servings whey 10 almonds
pre workout N.O. Xplode
post workout Cell Mass one serving whey 2 rice cakes 12 almonds 2 pieces bread (I literally needed some carbs after my workout today, I felt like I was totally depleted)
meal 5 8 oz. 93% lean beef 4 cups salad/vinegar and oil dressing
meal 6 2 oz. lite mozzerella 2 oz. turkey one half cup sugar free fat free pudding
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Post by mrky03 on Sept 24, 2007 18:09:49 GMT -5
squats 405x6,5,4
On the last two sets of squats I placed the bar lower on my rear delts, it makes me stronger but I'm not sure if I want to do that on a regular basis.
stiff leg deads (alternated with the squats) 315x6 335x5,4
leg press 850x6,6
lunge 185x5,5
seated leg curl 170x8,6,5 plus partial reps
30 min treadmill 390 cal.
meal 1 11 egg whites/3 yolks 1/2 grapefruit
meal 2 6 oz. tuna 2 oz. lite mozzerella
meal 3 8 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal4 2 servings whey ( cookies and creme flavor!)
pre workout N.O. Xplode
post workout Cell Mass 2 servings whey
meal 5 8 oz. pork tenderloin 2 cups broccoli
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Post by Tim Wescott on Sept 25, 2007 16:53:58 GMT -5
Crazy ass squats Joel......you`re gonna` slay `em buddy!
Stay on point and finish up strong!
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Post by mrky03 on Sept 25, 2007 19:01:17 GMT -5
dumbbell bench press 120x6,5 110x6
incline dumbbell press 100x5 95x6 90x6
dips 60x6,6
standing calf raise 300x11,9,8
seated calf 4 plates x 8,7
30 min. treadmill, 400 cal.
meal 1 12 egg whites/3 yolks 1/2 grapefruit
meal 2 6 oz. tuna 2 oz. lite mozzerella 1/2 grapefruit
meal 3 8 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 4 2 scoops whey
pre workout N.O. Xplode
post workout Cell Mass 2 scoops whey
meal 5 9 oz. sirloin 4 cups salad/vinegar and oil dressing
mealt 6 2 oz. lite mozzerella 2 oz. turkey
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Post by Intensity on Sept 26, 2007 8:49:08 GMT -5
I truly like your training patern Joel (reverse pyramid)... and the diet looks tight to the maximum! There is a lot to learn in here
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