|
Post by mrky03 on Oct 14, 2008 20:11:48 GMT -5
Strong workout again today.....
incline barbell 135x10,185x6,225x2,245x6,6,5
flat dumbbell press 110x5,4
dip 70x6
incline tricep ex. 120x6,4
triceps pressdowns 100x7,5
20 min. treadmill, 280cal.
diet looks the same as usual 3 days low carb, carbup on the 4'th.
|
|
|
Post by RUBICON19 on Oct 15, 2008 21:17:56 GMT -5
Great shots Joel!!!! ;D
|
|
|
Post by mrky03 on Oct 17, 2008 17:19:49 GMT -5
pulldowns 240x6,5
seated cable row 260x6,5
bent over row 225x6,6
deads 440x6
barbell curl 145x6,6
alt. dumbbell curl 65x6,6
hammer curl 60x6
High carbs today. bdwt. 197
|
|
|
Post by fit on Oct 19, 2008 17:44:44 GMT -5
Nice deads!
|
|
|
Post by mrky03 on Oct 20, 2008 17:15:07 GMT -5
Thanks Chris, I wasn't planning on doing them but I couldn't resist!
|
|
|
Post by mrky03 on Oct 20, 2008 17:20:36 GMT -5
squats 135x12,225x10,275x6,315x4,365x6,385x6,6
These were rock bottom and I swear I could have done more weight or more reps but I''m holding back slightly, don't want any injuries at this point!
leg press 850x9,870x6
leg curls 120x6,4
sldl 315x6,6
short and sweet just like I like it!
High carbs today
meal 1 3/4 cup oats 10 egg whites/2 yolks
meal 2 3/4 cup oats 8 oz. chicken breast
meal 3 2 cups brown rice 8 oz. chicken breast
pre workout 27g whey/20g WMS/5g bcaa's/5g glutimine/5g creatine
post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine
meal 4 12 oz tilapia oven fries (yummy!)
bdwt. 196lbs.
|
|
|
Post by intenceman on Oct 20, 2008 21:56:57 GMT -5
Great work Joel! You look shredded in your pics, especially in the upper body!
|
|
|
Post by mrky03 on Oct 21, 2008 18:17:45 GMT -5
Great work Joel! You look shredded in your pics, especially in the upper body! Thanks James, I'm going to try to really dial it in for the next show. I got second in the Master's last year and I want to take it this time!
|
|
|
Post by mrky03 on Oct 21, 2008 18:24:09 GMT -5
incline bench press 135x10,185x6,225x2,235x1,255x5,3,245x4
flat dumbbell bench press 110x7,5
dips 70x6
triceps pressdowns 115x6,5
seated dumbbell triceps ex. 80x6,5
eliptical machine 16 min. 280 cal.
meal 1 10 egg whites/3 yolks 1 serving oatmeal
meal 2 6 oz. tuna green beans
meal 3 8 oz. chicken breast green beans
pre workout 27g whey/5g bcaa's/5g glutimine/5g creatine
post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine
meal 4 8 oz. tilapia salad/vinegar and oil dressing
meal 5 5 oz. chicken breast
I'm still cycling my carbs but I'm also cycling my caloric intake this year. I feel that it keeps my metabolism running faster.
bdwt. 195lbs.
|
|
|
Post by fit on Oct 21, 2008 19:20:09 GMT -5
Looks great- mind laying out what a week of your carb and calorie cycle looks like?
|
|
|
Post by mrky03 on Oct 22, 2008 18:04:33 GMT -5
Looks great- mind laying out what a week of your carb and calorie cycle looks like? Honestly it may come as a surprise but I don't count calories precisely! I do keep up with how many carbs I'm taking in on a given day though. Day 1, low carbs less than 100g usually 70g from oats in the morning and WMS post workout only. Day 2 and 3 the same. Day 4, high carbs, 1 cup oats breakfast, 1/2 cup mid morning, 2 cups brown rice lunch, 20g WMS pre workout, 40g WMS post workout, white potatoes evening meal (usually oven fries) probably around 60g. I try to eat around 300g on high carb days. I cycle 3 days low and 1 day high reguardless of what days they fall on. I eat amost exactly the same foods each day and just eat slightly less if I'm not loseing fast enough. I pay close attention to my hunger signals so I try to eat until just satified but not too full. Make sense? I know most people are more specific about measuring and weighing out every thing. I've tried all that in the past and it about drove me crazy keeping up with everything! I got the basics of this diet originally from a book called the Fat Burning Diet by Jay Robb. I since kind of tweaked it to suit my needs but its still pretty close to the original plan. Jay has updated and changed alot of his original diet plans over the years, kinda got away from bodybuilding, more mainstream now. Its just basically a different variation of carb cycling. Not a lot different than a lot of the guys are using here.
|
|
|
Post by mrky03 on Oct 22, 2008 18:13:24 GMT -5
standing calf raise 355x9,7 seated calf 5 plates x 7,6 rotary calf 255x9 plus partials cable crunch 115x14,12 lying leg raise 35x12,12 incline crunch 45x9 wrist curl 135x8,8 20min. treadmill, 280 cal. 12 degree incline 3.5 mph. ( This was pretty tough!) meal 1 10 egg whites/2 yolks 1/4 cup oatmeal meal 2 8 oz chicken breast green beans meal 3 8 oz. chicken breast green beans pre workout sugar free Red Bull 27g whey/5g bcaa's/5g glutimine/5g creatine post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine meal 4 8 oz. tilapia salad/vinegar and oil dressing meal 5 3 oz. mozzerella
|
|
|
Post by fit on Oct 22, 2008 18:45:28 GMT -5
Thanks Joel- you won't be surprised but it's not unlike what Mo has had me doing and I am about to get back to it.
|
|
|
Post by mrky03 on Oct 23, 2008 19:01:32 GMT -5
Thanks Joel- you won't be surprised but it's not unlike what Mo has had me doing and I am about to get back to it. Are you saying great minds think alike! lol ;D
|
|
|
Post by mrky03 on Oct 23, 2008 19:11:20 GMT -5
Its winding down only two weeks from Saturday! Its hard to believe I've been dieting since the first part of July! I always laugh when people say I'm gifted or some sort of genetic anomally! I've been training for over 35 years and I diet for months!
pullups (parelle grip) bdwt. + 45lbs. x 6,5
seated cable row (straight bar) 260x6,6
bent over rows (on box) 225x6,6
barbell curls 145x6,5
alt. dumbell curl 65x6
hammer curl 60x6
16min. eliptical, intervals, 276 cal.
meal 1 10 egg whites/2 yolks 1 serving oatmeal
meal 2 6 oz. chicken breast green beans
meal 3 8 oz. chicken breast green beans
pre workout 27g whey/5g bcaa's/5g glutimine/5g creatine
post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine
meal 4 6 oz. ground beef salad/vinegar and oil dressing almonds
meal 5 3 oz. beef jerky
Tomorrow carb up!
|
|
|
Post by fit on Oct 23, 2008 19:33:22 GMT -5
Go go go!!!
|
|
|
Post by Intensity on Oct 24, 2008 9:26:07 GMT -5
Thanks Joel- you won't be surprised but it's not unlike what Mo has had me doing and I am about to get back to it. Are you saying great minds think alike! lol ;D I believe that it exists many efficient ways to do a diet but I'm always surprised to see all the similarities Joel and I have when it comes to the diet and contest prep: Fat intake, Carb cycling, protein timing, sodium and water manipulations, etc.
|
|
|
Post by mrky03 on Oct 27, 2008 17:39:36 GMT -5
Are you saying great minds think alike! lol ;D I believe that it exists many efficient ways to do a diet but I'm always surprised to see all the similarities Joel and I have when it comes to the diet and contest prep: Fat intake, Carb cycling, protein timing, sodium and water manipulations, etc. In the end we just have to do what it takes to get it done! It doesn't come easy does it??
|
|
|
Post by mrky03 on Oct 27, 2008 17:53:31 GMT -5
11 day countdown!!
I'm looking pretty ripped if I do say so myself! Pretty happy with the way things are going at this point. I actually weigh a few pounds more than I did two weeks ago 195-196. I backed off on cardio this year. I've found that once I get lean I just need to do enough to keep my metabolism going and no more. I've been doing Max-OT cardio 2-3 times a week some days I just do a fast walk on the treadmill for 20 min.
Today was my last heavy leg day before the show! It went really well, I've backed off a little on the poundages as I got closer to the show only because I don't want to get hurt!
squats 135x10,225x10,275x6,315x4,365x6,390x6,6,5
I've found that doing a sub maximum set of 6 with 365 helps make sure I'm fully warmed up and ready to go.
leg press 900x6,6
seated leg curl 195x10,210x8 + partials
sldl 315x6,6
My legs are dead. I'm not planning on working them again before the show. I've stopped working them this far out in the past and it seems like they get more cut if I give them more time to recover.
meal 1 10 egg whites/2 yolks 1 serving oatmeal
meal 2 8 oz. chicken breast green beans
meal 3 8 oz. chicken breast green beans
pre workout 27g whey/5g bcaa's/5g glutimine/5g creatine
post workout 40g whey/40g WMS/5g bcaa's/5g glutimine/5g creatine
meal 4 8 oz. tilapia broccoli handful almonds
meal 5 2 oz. beef jerky
|
|
|
Post by RUBICON19 on Oct 27, 2008 18:57:35 GMT -5
Good stuff Joel. Looking forward to it!
|
|