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Post by RUBICON19 on Sept 23, 2008 14:04:05 GMT -5
You might think about upping your BCAA's during the workout- mind you, far be it from me to have any clue about contest diets... but for your size I believe a recommended dose (of Xtend anyway) is about 4 scoops (20-25g). Actually 6 would be much better
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Post by RUBICON19 on Sept 23, 2008 14:04:40 GMT -5
You might think about upping your BCAA's during the workout- mind you, far be it from me to have any clue about contest diets... but for your size I believe a recommended dose (of Xtend anyway) is about 4 scoops (20-25g). Thanks Chris, I've read research that says the same thing. I may have to try it! I wonder if I should drop it pre and post and just sip on 25g of BCAA's during my workout? humm Sounds like that might work...... YES!
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Post by mrky03 on Sept 23, 2008 18:46:37 GMT -5
Leg day!
squats 135x10,225x10,275x6,315x4,365x8,6
I really went rock bottom on these, probably could've eeked out another rep but they felt good, or at least as good as squats can feel on low carbs! lol
leg press 670x9,760x8
I used the Nautilus leverage leg press today. I haven't used it all year, it felt awesome though. More weight next week!
hacks 8 plates x 9, 8 plates + 25's x 4
Wow that second set was heavy!
sldl 315x8,6
seated leg curl 205x7, 190x8 plus burns
Good leg workout! I changed it up a little with the different leg press and adding hacks.
No cardio today.
meal 1 10 egg whites/2 yolks 6g bcaa's/5g glutimine
meal 2 7 oz. chicken breast green beans
meal 3 7 oz. chicken breast 4 cups salad/vinegar and oil dressing
meal 4 27g whey
pre workout 27g whey/6g bcaa's/5g glutimine/5g creatine
sipped during workout 20g bcaa's/5g glutimine
post workout 40g whey/38g WMS/6g bcaa's/5g glutimine/5g creatine
meal 5 12 oz. tilapia salad/vinegar and oil dressing
bdwt. 198
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Post by mrky03 on Sept 24, 2008 18:23:06 GMT -5
standing calf raise 335x9,8
seated calf 5 plates x 8,6
rotary calf 250x9 plus burns
lying leg raise 40x15,12
cable crunch 115x12,10
incline crunch 45x12
30 min. treadmill 385cal.
meal 1 10 egg whites/2 yolks 1/4 cup oatmeal bcaa's/glutimine
meal 2 4 oz. chicken breast green beans
meal 3 6 oz. chicken breast salad/vinegar and oil dressing
meal 4 27g whey
pre workout 27g whey/6g bcaa's/5g glutimine/5g creatine
20g bcaa's sipped during workout
post workout 40g whey/38g WMS/6g bcaa's/5g glutimine/5g creatine
meal 5 9 oz. tilapia salad/vinegar and oil dressing
meal 6 30g protein
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Post by Intensity on Sept 25, 2008 14:34:41 GMT -5
You're almost there Joel! The carbs and the reward are so close now... (I know, sometimes, carbs IS the main reward ) I'm with you for the last sprint Joel! GO JOEL GO!!!
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Post by mrky03 on Sept 25, 2008 16:01:48 GMT -5
You're almost there Joel! The carbs and the reward are so close now... (I know, sometimes, carbs IS the main reward ) I'm with you for the last sprint Joel! GO JOEL GO!!! Thanks Mo! Sometimes I ask myself "why do I do this!" LOL!!
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Post by mrky03 on Sept 25, 2008 16:09:49 GMT -5
standing military press 95x6,115x6,135x2,155x1,175x5,5
Man I'm feeling weak today!
seated dumbbell press 85x6,5
lateral raise 50x6,45x6 plus burns
seated bent over lateral 60x6,5
wrist curls 135x8,5
reverse wrist curls 85x8,8
20 min. intervals on eliptical plus 5 min cool down, 410 cal total.
meal 1 12 egg whites/2 yolks bcaa's/glutimine
meal 2 7 oz. chicken breast green beans
meal 3 8 oz. chicken breast salad/vinegar and oil dressing
pre workout 27g whey/5g bcaa's/5g glutimine
mid workout 20g bcaa's/5g glutimine
post workout 40g whey/38g WMS/5g bcaa's/5g glutimine/5g creatine
meal 4 12 oz. tilapia salad/vinegar and oil dressing
meal 5 3 oz. mozzerella 5g bcaa's/5g glutimine
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Post by mrky03 on Sept 26, 2008 17:01:42 GMT -5
chins bdwt. x 10,8,+ 45x6,5
seated cable row 240x6,260x5
deads 225x6,315x4,365x3,405x6,425x6
shrugs 425x6,6 plus partial reps
barbell curls 135x8,6
alt. dumbbell curl 65x6
hammer curl 65x6
meal 1 10 egg whites/2 yolks 2 servings oatmeal
meal 2 6 oz. tuna 1 serving oatmeal
meal 3 6 oz. tuna 2 cups brown rice green beans
meal 4 27g whey
pre workout 27g whey/5g bcaa's/5g glutimine
mid workout 20g bcaa's/5g glutimine
post workout 40g whey/38g WMS/5g bcaa's/5g glutimine/5g creatine
meal 5 12 oz. tilapia oven fries
meal 6 30g protein
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Post by mrky03 on Oct 5, 2008 19:54:16 GMT -5
I haven't posted in my journal for about a week but rest assured that my training and dieting have been on track! I'm less than a week out from the Bluegrass Classic and I feel very confident!
I trained legs this morning pretty heavy and I'll run though all my body parts over the next 3-4 days at good intensity. I'm weighing about 197 in the evening and about 192 in the morning! Its amazing how much I dehydrate during the night.
I really ment to have some pics posted by now but I've got to get Tina to download them off of her new camera!
squats 135x10,225x10,315x6,365x6,6,5
leg press 850x6,7
lying leg curl 120x6,4
sldl 225x6,275x6,295x6
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Post by RUBICON19 on Oct 6, 2008 20:01:54 GMT -5
PICS!!! PICS!!! PICS!!! ;D
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Post by fit on Oct 6, 2008 20:06:35 GMT -5
ROCK ON BUDDY!!!!! I'll be hoping for you this week!
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Post by mrky03 on Oct 7, 2008 18:47:01 GMT -5
Sorry I haven't been able to post pics yet, I promise there will be plenty of them after this weekend though!
I feel pretty confident going into the Bluegrass Classic. I did a few things different this time.
1. Cut back on cardio 2. Cut back on fats and took in a few more carbs on low carb days. 40g WMS post workout. 3. I stuck with my basic heavy Max-OT training which has always served me well over the past 6 years. 4. Took more rest days. 5. Fixed almost all of my meals at home. I've only eaten out a scant few times over the past 4 months.
Just finishing up training all body parts tomorrow. I'll rest and practice posing on Thur. and Fri.
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Post by RUBICON19 on Oct 7, 2008 19:16:23 GMT -5
Sorry I haven't been able to post pics yet, I promise there will be plenty of them after this weekend though! I feel pretty confident going into the Bluegrass Classic. I did a few things different this time. 1. Cut back on cardio 2. Cut back on fats and took in a few more carbs on low carb days. 40g WMS post workout. 3. I stuck with my basic heavy Max-OT training which has always served me well over the past 6 years. 4. Took more rest days. 5. Fixed almost all of my meals at home. I've only eaten out a scant few times over the past 4 months. Just finishing up training all body parts tomorrow. I'll rest and practice posing on Thur. and Fri. Well it all Frgn worked, thats for sh&t sure!
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Post by mrky03 on Oct 8, 2008 17:54:06 GMT -5
Sorry I haven't been able to post pics yet, I promise there will be plenty of them after this weekend though! I feel pretty confident going into the Bluegrass Classic. I did a few things different this time. 1. Cut back on cardio 2. Cut back on fats and took in a few more carbs on low carb days. 40g WMS post workout. 3. I stuck with my basic heavy Max-OT training which has always served me well over the past 6 years. 4. Took more rest days. 5. Fixed almost all of my meals at home. I've only eaten out a scant few times over the past 4 months. Just finishing up training all body parts tomorrow. I'll rest and practice posing on Thur. and Fri. Well it all Frgn worked, thats for sh&t sure! Haha, well I've been doing this long enough, I ought to be able to do it with more precision! It kind've drives you crazy at times but you just need to stick to your game plan and make sure you start with plenty of time to get into shape. I'm psyched about Saturday! Can't wait to get in there and mix it up!
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Post by RUBICON19 on Oct 8, 2008 20:51:31 GMT -5
Well it all Frgn worked, thats for sh&t sure! Haha, well I've been doing this long enough, I ought to be able to do it with more precision! It kind've drives you crazy at times but you just need to stick to your game plan and make sure you start with plenty of time to get into shape. I'm psyched about Saturday! Can't wait to get in there and mix it up! I am excited for you!!!! This must mean that I will be at a fair Saturday. Thats where I was last year when you competed.
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Post by fit on Oct 9, 2008 18:41:21 GMT -5
Good luck!!!
#btrophysmiley2ee# #teamwotwsf4#
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Post by Roger on Oct 12, 2008 6:52:09 GMT -5
Sunday morning, wondering how you did. I am sure it was awesome. I have alot of respect for your dedication Joel. You most definitely are a winner in my book. #picspicspicsml7#
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Post by mrky03 on Oct 13, 2008 16:46:44 GMT -5
Well, I really did not feel like working out today! I'm still recovering from Saturday. But it had to get done so I popped a sample energy pill from Vyo-Tech and wow had the best leg workout in weeks! squats 135x10,225x10,275x6,315x4,365x6,385x6,385x6 Did these rock bottom. The weights went up easy! I could've done more! leg press 850x8,7 lying leg curl 120x6,6 sldl 315x8,7 Got that done! Great workout! Bdwt. 198, up 5 lbs. from Sat. Back on the diet, same old drill, chicken, egg whites, tilapia, veggies. Its worth it though. Took these a few weeks ago.
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Post by fit on Oct 13, 2008 19:39:23 GMT -5
Awesome!! And I see the dog is enjoying her day too.
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Post by mrky03 on Oct 14, 2008 20:08:00 GMT -5
Awesome!! And I see the dog is enjoying her day too. HAHA, yeah she always ends up in the background of my backyard pics!
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