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Post by mrky03 on Aug 27, 2008 18:55:57 GMT -5
alt. dumbbell curls 40x10,50x6,60x4,75x7,6
barbell curls 145x7
hammer curls 65x6
cable curls 87x5
wrist curls 135x6,6
reverse wrist curls 85x8,8
lying leg raise 40x14,10
cable crunch 115x12,10
eliptical, 16 min. random hill, level 14, 272 cal.
meal 1 10 egg whites/1 yolk 1 packet instant oatmeal
meal 2 7 oz. chicken breast green beans
meal 3 7 oz. chicken breast green beans
pre workout 27g whey/6g BCAAs/5g glutimine
mid workout 6g BCAAs/5g glutimine
post workout 40g whey/6g BCAAs/5g glutimine/5g creatine/20g dex.
meal 4 late and starving! 7 oz. tilapia 2 oz. lite string cheese almonds broccoli and califlower
Starting to look ripped! bdwt. 201
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Post by RUBICON19 on Aug 27, 2008 21:21:49 GMT -5
Starting to look ripped, Joel? Starting?
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Post by mrky03 on Aug 28, 2008 17:55:47 GMT -5
I'm going on vacation tomorrow! Myrtle Beach, was going to Gulf Shores but we changed our plans what with the inpending hurricane coming! Its all good though, I'll train at the Gold's Gym in Myrtle Beach next week.
dumbbell press (seated) 50x10,60x8,75x4,100x5,4
Heavy today! Must be feeling the diet!
HS shoulder press 3 plates per side x 5
lateral raise 50x7,6 plus partials
seated bent over lateral 60x6,6
standing calf raise 335x8,8
seated calf raise 5 plates x 8,6
rotary calf press 290x8 plus partials
Max-Ot cardio on Life Fitness eliptical, level 14, random hill, 268 cal.
My mp3 player wasn't working right so I just pulled it off and went as hard as I could! There's alot to be said for being pissed off when you're training hard on a low carb diet!
meal 1 10 egg whites/1 yolk 1 serving oatmeal
meal 2 6 oz. tuna green beans
meal 3 6 oz. tuna green beans
meal 4 40g whey
pre workout 27g whey/6g BCAAs/5g glutimine/10g dex/5g creatine
mid 6g BCAAs/5g glutimine
post 40g whey/6g BCAAs/5g glutimine/5g creatine/20g dex.
I really think these pre, mid and post workout supps are making a difference this year. I'm more cut at this bdwt. (201lbs.) than I've ever been! I believe the BCAA supplementation is helping preserve lean mass.
meal 5 10oz. tilapia broccoli/calliflower
meal 6 2 oz. beef jerky
I eat this on occasion,its very lean and high in protein.
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Post by mrky03 on Aug 28, 2008 17:57:30 GMT -5
Starting to look ripped, Joel? Starting? Well, you know what I mean. I have to get to a certain point, I am starting to get "the look" though.
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Post by intenceman on Sept 1, 2008 17:57:11 GMT -5
More pics? Workouts and Diet look great, Mr. Consistancy!
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Post by RUBICON19 on Sept 2, 2008 13:44:08 GMT -5
I agree with the BCAA's... I love my Xtend!
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Post by fit on Sept 2, 2008 14:29:45 GMT -5
I'm certainly a believer in BCAA's for this reason as well.
Hope your vacation was fun, Joel.
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Post by mrky03 on Sept 6, 2008 16:32:33 GMT -5
Hey guys, I just got back from Myrtle Beach SC. We left a day early to avoid tropical storm Hanna. The waves were coming in pretty intence yesterday morning. It was a good week at the beach though, plenty of sun.
I had a decent week of training and eating. No major indescretions! I worked out at Golds Gym Myrtle Beach. Its an older small hardcore place. There seems to be more of those type places still around in the south. Makes me appreciate our gym here at home though! I never thought I would say that because for years we didn't have very good gyms here or even a decent place to workout! Times change though!
Body wt. is hanging at 200lbs. I'll try to post some pics tomorrow.
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Post by fit on Sept 6, 2008 17:08:01 GMT -5
Welcome back!!!
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Post by mrky03 on Sept 8, 2008 18:33:48 GMT -5
OK, guys it's crunch time! 5 weeks until the Bluegrass Muscle Classic!
bench press 135x10,185x6,225x6,265x1,285x5,4
incline barbell 245x5,4
incline dumbbell 110x4
dips 70x6
triceps pressdowns 140x6,5
lying triceps extension 120x5,5
eliptical machine, 20 min. random hill level 14. 360 cal. 5 min. cooldown 415 cal. total.
bdwt. 200
meal 1 10 egg whites/2 yolks
meal 2 6 oz. tuna
meal 3 6 oz. tuna 4 cups salad/lite honey mustard dressing
meal 4 40g whey
preworkout sugar free Red Bull 40g whey/6g BCAA's/5g glutimine/5g creatine
mid workout/pre cardio 6g BCAA's/5g glutimine
post workout 40g whey/6g BCAA's/5g glutimine/5g creatine/38g WMS
I switched to Waxy Maize starch for my post workout carbs, never used it before. Wow, I had veins all over the place by the time I got home.
meal 5 7 oz. chicken breast 4 cups salad/lite honey mustard dressing (Newman's Own) love this stuff! I've also been using hot banana peppers on my salads, umm!
meal 6 6 oz. chicken breast
I was a little bloated looking Saturday after I got home from vacation, two days of strict dieting fixed that! Looking pretty lean today.
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Post by RUBICON19 on Sept 8, 2008 20:34:52 GMT -5
PICS!!! PICS!!! PICS!!!
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Post by mrky03 on Sept 9, 2008 15:59:05 GMT -5
Feeling the low carbs today! squats 135x10,225x10,315x5,365x2,395x5,5,4 leg press 850x8,6 seated leg curl 210x8,6 plus partial reps ghr bdwt. x 7,6 lunge 135x5 I felt something weird going on in my right glute during squats today, right in the muscle. Kind of feels like a pull, no big deal. meal 1 10 egg whites/2 yolks meal 2 6 oz. tuna meal 3 6 oz. chicken breast 4 cups salad/lite honey mustard dressing meal 4 6 oz. chicken breast pre workout NANO Vapor 40g whey/6g BCAA's/5g creatine/5g glutimine post workout 40g whey/6g BCAA's/5g creatine/5g glutimine/38g WMS I switched to a custom blend from TP, 75% cold filtered whey isolate, 25% hydrolized whey isolate. TASTES LIKE ASS! Especially with the instantized BCAA's but it should be a pretty potent co*ktail especially with the WMS which by the way I could tell an imediate effect from. meal 5 12 oz. tilapia broccoli meal 6 3 oz. mozzerella (lite) Tomorrow carbup day!
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Post by intenceman on Sept 9, 2008 20:30:38 GMT -5
Looking right on track Joel! The countdown is where you excel anyway!
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Post by mrky03 on Sept 10, 2008 17:38:16 GMT -5
Thanks James! I'm trying a few new things this time, I'm eating mostly chicken and fish plus post workout carbs and BCAA's.
Just did calves, abs and cardio today. I have found that I do better if I don't train hard more than two days in a row.
weighted leg raise 40x15,12
cable crunch 115x12,10
standing calf raise 335x8,8
seated calf 5 plates x 7,6
rotary calf press 250x9 plus burns
30 min. treadmill, 396 cal.
meal 1 10 egg whites/1 yolk 1 cup oatmeal
meal 2 8 oz. tilapia 1/2 cup oatmeal
meal 3 7 oz. chicken breast 2 cups brown rice
meal 4 6 oz. chicken breast
pre workout 40g whey/6g BCAA's/5g glutimine/5g creatine
post workout 40g whey/6g BCAA's/5g glutimine/5g creatine/38g WMS
meal 5 7 oz. chicken breast oven fries
bdwt. 200
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Post by RUBICON19 on Sept 10, 2008 19:50:04 GMT -5
I agree.. I do better not training more than 2 days in a row as well.
Great stuff so far Joel! Always IMPRESSIVE
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Post by mrky03 on Sept 11, 2008 17:46:38 GMT -5
HS wide grip pulldown 3 plates per side 17 rp
deads 405x6,365x8
HS curl 2 plates 16 rp
lying rope cable curls 55x10
20 min. eliptical, 326 cal.
I did something different today for back, I've been reading up on DC training and I'm really intrigued by it. I probably won't get into it full swing until after my contests though. My hamstrings and thighs are super sore today and hampered my deadlifts somewhat.
meal 1 10 egg whites/2 yolks/6g BCAA's/5g glutimine
meal 2 6 oz. tuna 2 oz. mozzerella
meal 3 7 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 4 27g whey isolate
pre workout 27g whey isolate/6g BCAA's/5g glutimine/5g creatine
post workout 40g whey/6g BCAA's/5g glutimine/5g creatine/38g WMS
meal 5 12 oz. tilapia 3 cups salad/vinegar and oil dressing
4 weeks out from the Bluegrass Classic, I'm pretty sure I'm going to enter it.
body wt. 199
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Post by GerryT on Sept 12, 2008 8:09:27 GMT -5
Impressive and inspirational, Joel. Hope all is well and continued success.
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Post by Roger on Sept 12, 2008 12:50:43 GMT -5
Kick some a$$ at the Bluegrass Joel
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Post by mrky03 on Sept 12, 2008 16:35:53 GMT -5
Thanks Roger and Gerry! Don't you just to diet? lol I figured out today that I've been eating on average 5lbs. of chicken breast, 3-4 lbs of tilapia, 7-8 cans of tuna, 70 egg whites and 28 scoops of whey per week! Sounds like a lot when you put it like that doesn't it? meal 1 10 egg whites/2 yolks BCAA'S/GLUTIMINE meal 2 6 oz tuna green beans meal 3 8 oz. tilapia/4 oz. chicken breast green beans meal 4 27g whey pre workout 27g whey/6g BCAA's/5g glutimine/5g creatine post workout 40g whey/6g BCAA's/5g glutimine/5g creatine/38g WMS The waxy maize is awesome, tastes chalky but after I take my post workout shake I've got veins all over the place! meal 5 10oz. tilapia green beans meal 6 3 oz. mozzerella/6g BCAA'S Todays workout was short and sweet.... Smith machine pbn (counter balanced machine so I just count the plates) 50x10,60x10,100x10,120x8,6,4 lateral raise 40x10,50x8 plus partials bent over lateral 60x8 plus partials 30 min treadmill 3.5 mph. started at 8 degree incline and increased up 12 degrees for the last min. 395cal. I don't hold on to the machine like most people I see at the gym. Its much harder this way!
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Post by fit on Sept 12, 2008 17:49:18 GMT -5
I ♥ waxy maize!!
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