|
Post by mrky03 on Sept 26, 2007 19:00:42 GMT -5
bent over rows 305x6,6
deads 445x6,4
pulldowns 220x6,5
seated cable row 260x6 240x6,5
lying leg raise 30x12,12
cable crunch 105x12,12
16 min HIT cardio recumbent bike, 152 cal.
meal 1 12 egg whites/3 yolks 1/2 grapefruit
meal 2 6 oz. tuna 2 oz. mozzerella 1/2 grapefruit
meal 3 6 oz. chicken 6 oz. tuna 4 cups salad/vinegar and oil dressing
meal 4 2 scoops whey
pre workout N.O. Xplode
post workout Cell Mass one serving Syntha 6
meal 5 12 oz. tilapia 2 cups broccoli one tbsp. almond butter
meal 6 one serving Syntha 6 one tbsp. almond butter
|
|
|
Post by mrky03 on Sept 27, 2007 17:25:49 GMT -5
seated military press 185x5,5,4
lateral raise 55x8 plus burns 50x8 plus burns 45x8 plus burns
bent over lateral 60x8,8,7
shrugs 455x6,6
Nautilus Tread Climber, 30 min. 425cal.
meal 1 12 egg whites/2 yolks 2 servings oats
meal 2 6 oz. tuna one serving oats
meal 3 6 oz. tuna 2 cups brown rice/salsa
meal 4 2 servings whey
pre workout N.O. Xplode
post workout Cell Mass 2 servings whey
meal 5 8 oz. 93% lean beef oven fries! yummy!
meal 6 2 oz. lite mozzerella 4 oz. turkey
|
|
|
Post by RUBICON19 on Sept 27, 2007 20:28:36 GMT -5
Amazing job this year Joel. You have outdone yourself! Love it!
|
|
|
Post by mrky03 on Sept 29, 2007 8:03:32 GMT -5
Amazing job this year Joel. You have outdone yourself! Love it! Thanks Randy, I have tried to be consistent with my diet all year and I think thats paid off as much as anything.
|
|
|
Post by mrky03 on Sept 29, 2007 8:03:47 GMT -5
sep 28'th workout
standing barbell curl 135x10 155x6
pressdowns 115x12 130x6
alt. dumbbell curls 70x6,6
lying extensions 130x6,5
cable curls 90x6,6
seated dumbbell extensions 90x6,6
wrist curls 115x8,8
Nautilus tread climber 25min. 350 cal.
meal 1 12 egg whites/3 yolks one tbsp. almond butter
meal 2 6 oz. tuna 1/2 grapefruit
meal 3 8 oz. 93% lean ground beef 2 cups green beans
meal 4 2 servings whey
pre workout N.O. Xplode
post workout Cell Mass one serving Syntha 6
meal 5 10 oz. sirloin 2 cups broccoli small salad/ranch dressing
meal 6 one serving whey 10 almonds
|
|
|
Post by RUBICON19 on Sept 29, 2007 13:32:09 GMT -5
Still keeping it brief and simple. I like it!
|
|
|
Post by intenceman on Sept 29, 2007 18:14:41 GMT -5
Bro, you're on the mark! I like the simplicity, and the focus, and the heavy deads- I bet tout back will kill em! Keep on target!
|
|
|
Post by mrky03 on Sept 30, 2007 16:23:34 GMT -5
Still keeping it brief and simple. I like it!
|
|
|
Post by mrky03 on Sept 30, 2007 16:24:53 GMT -5
Still keeping it brief and simple. I like it! You know, its funny no matter what I try to do different I always gravitate back to these simple heavy workouts!
|
|
|
Post by mrky03 on Sept 30, 2007 16:25:56 GMT -5
Bro, you're on the mark! I like the simplicity, and the focus, and the heavy deads- I bet tout back will kill em! Keep on target! Thanks James, I feel very confident going into my final week of prep!
|
|
deang
Novice Bodybuilder
Posts: 51
|
Post by deang on Oct 1, 2007 2:46:04 GMT -5
All the best with your final week, Joel.
|
|
|
Post by mrky03 on Oct 1, 2007 18:22:17 GMT -5
All the best with your final week, Joel. Thanks Deang! I'm going for it!
|
|
|
Post by mrky03 on Oct 1, 2007 18:22:43 GMT -5
4 days till showtime! I'm just going to get in some solid workouts until Wed. I did some legs on Saturday nothing too heavy just some leg presses and lunges.
incline press 245x5,5 225x6
bench press 265x4 245x6,5
weighted lying leg raise 30x12,10
cable crunch 105x15,12
standing calf raise 300x11,8
seated calf raise 305x8,8
Nautilus Treadclimber, 20 min. 3.5 mph 280 cal.
meal 1 12 egg whites/2 yolks 2 servings oats
meal 2 6 oz. tuna 1 serving oats
meal 3 8 oz. chicken 4 cups salad/vinegar and oil dressing
meal 4 2 servings whey
pre workout N.O. Xplode
post workout Cell Mass 2 servings whey
meal 5 8 oz. 93% lean beef oven fries
meal 6 3 oz. mozzerella
I went a little on my carbup meals today, I'm going to cut sodium starting on Thursday evening as well as carbup.
|
|
|
Post by Tim Wescott on Oct 1, 2007 18:30:37 GMT -5
Dial it in Joel.........this show has got your name written all over it !! #thumbsupsmileyanim9lp#
|
|
|
Post by RUBICON19 on Oct 1, 2007 21:41:47 GMT -5
Whats the plan of attack? Carbs? Water? Sodium?
|
|
|
Post by Intensity on Oct 2, 2007 15:12:45 GMT -5
I can see that everything is under control Joel... stay confident, because you have everything it takes!
Hope that you'll enjoy your time on stage... and hope that the judges are going to wear their glasses! Anyway, I guess that we shouldnt worry about something we cant control...
|
|
|
Post by mrky03 on Oct 2, 2007 18:50:18 GMT -5
Dial it in Joel.........this show has got your name written all over it !! #thumbsupsmileyanim9lp# I'm giving it my best Tim! Thank you for your support!
|
|
|
Post by mrky03 on Oct 2, 2007 18:53:55 GMT -5
Whats the plan of attack? Carbs? Water? Sodium? I'm going to start carbing up Thursday evening not too heavy though, Fri. the same Saturday simple carbs. I've been drinking lots of water! 24 oz about every hr. I'm cutting sodium Thursday evening. Friday I'll just sip water as needed.
|
|
|
Post by mrky03 on Oct 2, 2007 18:56:57 GMT -5
I can see that everything is under control Joel... stay confident, because you have everything it takes! Hope that you'll enjoy your time on stage... and hope that the judges are going to wear their glasses! Anyway, I guess that we shouldnt worry about something we cant control... Thanks Mo! This year I'm bringing a much better package to the stage, harder, fuller and more vascular. I learned what its going to take to win this show last year, they really look hard at conditioning so I've trained all year with that in mind!
|
|
|
Post by mrky03 on Oct 3, 2007 18:56:08 GMT -5
Ok, guys I'm making a last minute change in my carbup plan. I'm just going to move it up a day. Carb up this evening and all day tomorrow, then back off Friday. This is Eric Brugh's game plan, and he knows his stuff!
If you think about it, that makes perfect sense. If you spill you have a full day to cut back on carbs without depleting yourself too much. Now why didn't I think of that!
PROPS Eric!!!! #bowdown3ht#
|
|