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Post by mrky03 on Nov 17, 2008 18:16:37 GMT -5
Time to start a new journal! I refuse to settle for less than maximum performance out of myself this year!
I am going to continue to hammer away at my weak points and add some muscle this year! I am however going to stay realtively lean while I do it. Most would disagree with this approach thinking the only way to add muscle is to "BULK UP". I've tried that approach in the past and all I got was FAT! When I dieted back down I weighed the same as I did before I started!
I plan to make use of certain key supplements and keep my protein intake higher than in the past as well as tracking my calories more closely.
I'm breaking back in to training this week. I actually started last Friday with legs and they are toasted let me tell you!
squats
135x10,225x10,275x6,315x6,335x6,6
front squats
225x6,6
sldl
315x6,6
lying leg curl
105x8,8
I started pretty light knowing how sore I'd get and I still got crippled anyway! I'm adding front squats this year, haven't done them in a long time. I ordered one of those sting ray things that fit onto the bar and make the exercise more comfortable.
Saturday was chest and tris
bench press
135x10,185x6,225x6,245x2,265x6,6
incline dumbbell
110x6,6
dips
70x6,6
triceps pressdowns
115x8,6
lying extension
110x8
seated dumbbell ex.
80x8
today
bent over row
275x6,6
HS pulldown
3 plates per side x 6,6
v-grip pulldown
220x6,6
barbell curl
135x6,6
dumbbell curl
65x6
hammer curl
60x6
I'm going to follow a two on one off schedule hitting each bodypart once every 7-8 days.
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Post by fit on Nov 17, 2008 19:11:52 GMT -5
w00t! I'll be watching closely- will you post diet on occasion?
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Post by RUBICON19 on Nov 18, 2008 13:43:51 GMT -5
Nice Joel. Time to get HUGE!
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Post by mrky03 on Nov 18, 2008 17:08:42 GMT -5
w00t! I'll be watching closely- will you post diet on occasion? Yeah, I'll post everything once I get rolling! I'm helping my old training partner get ready for the Northern Kentucky Championships in March so things are going to heat up!! |
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Post by mrky03 on Nov 18, 2008 17:13:16 GMT -5
standing barbell press
95x10,115x10,135x6,145x2,175x6,5,4
Still acclimating this week.
lateral raise
45x6,6
shrug
225x6,315x6,365x6,405x6
upright row (I know I said I never do these but I'm going to test them out for a while)
95x6,115x6,6
Short and sweet! Like I said I'm easing back into it this week and I'll raise the intensity each week.
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Post by intenceman on Nov 18, 2008 22:25:23 GMT -5
I like the strategy Joel!
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Post by mrky03 on Nov 20, 2008 21:15:26 GMT -5
Today was an easy day...
standing calf raise
300x10,10
seated calf
4 plates x 8,7
vertical leg raise
bdwt. x 15
bdwt. + 15lbs. x 10
cable crunch
105x12,12
wrist curl
115x12,10
Still acclimating, tomorrow is leg day and I'm going to kick things up a notch. I bought a new toy that I'm looking forward to using for front squats, its a Sting Ray it gives the bar something besides your shoulders to sit on.
16 min. eliptical machine. intervals 300 cal.
meal 1
4 whole eggs 3 egg whites
3/4 cup oatmeal
meal 2
2 scoops whey (Scivation Chocolate) this stuff tastes great!
3/4 cup oatmeal
meal 3
1/2 lb. ground beef
6 oz. sweet potato
pre workout
1 scoop whey isolate/creatine/dextrose
post workout
1 1/2 scoops whey isolate/creatine/dextrose
meal 4
ground beef/white rice
1 scoop whey
meal 5
2 scoops whey
almonds
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Post by RUBICON19 on Nov 20, 2008 21:24:45 GMT -5
standing barbell press 95x10,115x10,135x6,145x2,175x6,5,4 Still acclimating this week. lateral raise 45x6,6 shrug 225x6,315x6,365x6,405x6 upright row (I know I said I never do these but I'm going to test them out for a while) 95x6,115x6,6 Short and sweet! Like I said I'm easing back into it this week and I'll raise the intensity each week. Come on JOEL!!! Already starting 10LBs ahead on the standing press! Do another show and give a guy a break uh? ;D |
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Post by fit on Nov 21, 2008 7:45:47 GMT -5
Curious what you'll think about the 'ray.
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Post by intenceman on Nov 21, 2008 22:15:43 GMT -5
Keep up the good work, Joel!
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Post by mrky03 on Nov 22, 2008 12:04:38 GMT -5
Haha, Randy I'm way down on that exercise. I should be using 205 for six. I'll GET THERE!
Yesterday legs!
Bumped it up a notch this week.
squats
135x10,225x10,175x6,315x5,365x6,6,6
front squats (first workout with the Sting Ray)
135x6,225x6,255x6,5
The Sting Ray makes front squats more comfortable for sure. I think I had it a little too far forward on my front delts. I'll play around with it a little. My legs are sore today!
sldl
225x6,315x6,345x6,6
lying leg curl
105x6,5
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Post by RUBICON19 on Nov 22, 2008 15:53:00 GMT -5
I cant wait to break 200s on the standing Mil Press
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Post by Roger on Nov 23, 2008 7:19:05 GMT -5
Looking good Joel, You and Randy talking about 200lbs on Standing Militaty press. Shoot I am having a good day when I can do the 95 lbs.for 10 LOL
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Post by mrky03 on Nov 23, 2008 11:59:00 GMT -5
Looking good Joel, You and Randy talking about 200lbs on Standing Militaty press. Shoot I am having a good day when I can do the 95 lbs.for 10 LOL Haha, that's ok Roger. I'm willing to bet your power to weight ratio is as good if not better than most! |
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Post by fit on Nov 23, 2008 12:02:35 GMT -5
Looking good Joel, You and Randy talking about 200lbs on Standing Militaty press. Shoot I am having a good day when I can do the 95 lbs.for 10 LOL Haha, that's ok Roger. I'm willing to bet your power to weight ratio is as good if not better than most! And both your ratios crush mine #smileybusted4nh# Looking good, Joel. |
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Post by mrky03 on Nov 24, 2008 19:45:47 GMT -5
Man, I gained a few pounds this weekend! Up to 204.
bench press
135x10,185x6,225x5,245x2,275x5,5,315x1 (just for fun)
incline dumbbell
120x6,5
dip
80x6,6
triceps pressdown
85x10,100x6,130x6,6
lying ex.
110x6,120x5
seated dumbbell extension
85x7
Max-OT cardio
Eliptical 16min. 286cal.
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Post by Roger on Nov 25, 2008 5:54:58 GMT -5
Going Strong,Joel
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Post by RUBICON19 on Nov 25, 2008 15:37:49 GMT -5
We are heading to a bench press contest Thanksgiving morn. Should be fun! Its just for fun anyway. No $ or trophies or anything.. Just hope to light a fire under my ass to get my bench to something respecatable..
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Post by mrky03 on Nov 25, 2008 17:21:59 GMT -5
We are heading to a bench press contest Thanksgiving morn. Should be fun! Its just for fun anyway. No $ or trophies or anything.. Just hope to light a fire under my ass to get my bench to something respecatable.. Sounds like fun! Wish I could be there! |
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Post by mrky03 on Nov 25, 2008 17:28:42 GMT -5
Bent over rows ( off boxes) 135x10,185x8,225x6,245x5,275x6,6 seated cable row 240x6,265x6 unilateral pulldown 200x5,4 pullup bdwt/30lbs. x 6 barbell curls 95x10,115x6,135x2,145x6,4 alt. dumbbell curls 65x6,6 hammer curls 65x4 I'm lovin it! I was really holding some water yesterday bdwt. was 207 down to 198 today!  This years goal BRING UP HAMSTRINGS AND GLUTES!!! |
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