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Post by RUBICON19 on Jun 10, 2009 21:09:52 GMT -5
315 on the ROWS
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Post by Roger on Jun 13, 2009 13:34:16 GMT -5
Training and Diet looking good
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Post by fit on Jun 14, 2009 7:37:26 GMT -5
How's it going Joel? Looks good!
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Post by mrky03 on Jun 15, 2009 18:52:51 GMT -5
How's it going Joel? Looks good! Just got back from Biloxi Mississippi to visit my son for a few days! He is there for a couple of weeks to get some training for his job in the U.S. Airforce. Jesse is stationed in Alaska so I don't get to see him very often. Kinda derailed my training and eating for a few days though! I'm back on track now though and I'll be back in the gym tomorrow!
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Post by mrky03 on Jun 17, 2009 16:18:34 GMT -5
Tuesday's chest and tricep workout......
bench press 135x10,185x6,225x4,245x2,300x5,3 (little help on the 4'th!)
incline bench press 265x4,4
incline dumbbell 130x3 (heavy today!)
dips bdwt. + 70 x 6,6
I subbed dips for lying extensions today.
pressdowns 70x10,85x6,115x6,6,5
Elbow feels better, feeling stronger on pressing exercises.
Max OT cardio recumbent bike, 180 cal.
meal 1 30g protein from egg whites/27g protein from whey/29g carbs from oats
meal 2 8 oz. tuna/6 oz. green beans
meal 3 2 scoops whey/1 serving oats
meal 4 8 oz. tuna/6 oz. green beans
meal 5 (pre workout) 1 serving N.O. Xplode 1 scoop whey/1 scoop creatine dex.
meal 6 (post workout) 1 scoop whey/1 scoop creatine dex.
meal 7 1 scoop whey/2 rice cakes
meal 8 6 oz. chicken/white potato
meal 9 1 scoop whey/2 rice cakes
meal 10 2 scoops whey
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Post by mrky03 on Jun 17, 2009 16:21:35 GMT -5
squats 135x10,225x6,275x6,335x4,405x1,435x6,5,3 (buried the forth rep!)
leg press 860x6,5
lying leg curl 120x6,6
sldl 315x6,6
My lower back was feeling pretty pumped and fatiqued today so I went lighter on the sldl.
Diet (see above!)
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Post by intenceman on Jun 17, 2009 20:12:41 GMT -5
Looking strong and diet looks great!
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Post by RUBICON19 on Jun 17, 2009 20:57:09 GMT -5
How's it going Joel? Looks good! Just got back from Biloxi Mississippi to visit my son for a few days! He is there for a couple of weeks to get some training for his job in the U.S. Airforce. Jesse is stationed in Alaska so I don't get to see him very often. Kinda derailed my training and eating for a few days though! I'm back on track now though and I'll be back in the gym tomorrow! Worth the derail I am sure.
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Post by Roger on Jun 18, 2009 6:19:39 GMT -5
Looking good Joel,Glad you got to see your son.
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Post by mrky03 on Jun 19, 2009 18:24:22 GMT -5
Thanks guys! Sorry for not posting much lately, things have been a little hectic!
Yesterdays back and bi workout
bent over rows 315x6,5
pulldowns 240x6
v-grip cable rows 270x6
straight bar cable rows 260x6
deadlifts 465x5,4
barbell curls 145x6 (wrist and inside of my elbow is flaring up so I moved on to dumbbells)
alt. dumbbell curls 65x6,5
hammer curls 65x5
forearm rockers 55x10,8 (I can do these without aggrevating anything!)
Diet has looked pretty much the same all week. I'm already looking tighter and feeling strong!
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Post by mrky03 on Jun 19, 2009 18:29:06 GMT -5
seated calf raise 5 and a half plates x 7,6
standing calf raise 370x7,8
seated military press 205x6,5
seated dumbbell press 95x4
lateral raise 50x6,55x6
seated bent over lateral 50x6,60x6
shrugs 455x6,495x5
Max OT cardio, recumbent bike, level 13, 16 min. intervals, 175 cal.
My legs were shot so I went a little easier on the cardio although it didn't feel easy!
Like I said the diet is staying the same though the week I'll modify it a bit on weekends due to not lifting any weights but I'll still shoot for 400g protein!
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Post by fit on Jun 19, 2009 20:06:12 GMT -5
400g!!
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Post by Roger on Jun 20, 2009 6:39:15 GMT -5
Going great Joel
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Post by nwtrnr on Jun 20, 2009 13:43:33 GMT -5
The way you lift you need 400g of protein, outstanding! Do you use lifting straps for the shrugs? I can only lift 250lb so a long way to go. I used that nonvapor it works great.
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Post by mrky03 on Jun 21, 2009 9:46:45 GMT -5
The way you lift you need 400g of protein, outstanding! Do you use lifting straps for the shrugs? I can only lift 250lb so a long way to go. I used that nonvapor it works great. Yeah, I've recently changed my diet and increased my protein intake about another 100g. Muscle is protein, protein is muscle! I've came to realize its more to do with how much protein you can assimilate every 2 hrs thats really important. Look at it as a window of opportunity to build more muscle, the more windows you take advantage of the more opportunitys you're going to have! Yes I use straps on all my back and trap exercises. I'm going to switch back to Nano Vapor after I run out of N.O. Xplode.
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Post by mrky03 on Jun 22, 2009 16:19:49 GMT -5
benchpress 135x10,185x6,225x4,265x1,300x4(just missed the fifth rep!) 300x3x(@#@$$!!!)
incline barbell 265x5,4
incline dumbbell 120x4
pressdowns 115x6,130x6
seated dumbbell ex. 75x8,6
seated dip 230x6
Not one of my better efforts! I was off a rep on about all my exercises today! Maybe because of the heat and it has only been 6 days since I did chest.
Max OT cardio, the fly wheel was slipping on the bike I was using today so it really screwed up my cardio session, I got it done anyway!
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Post by GerryT on Jun 22, 2009 17:23:59 GMT -5
Great going, Joel. Really proud of you. I'll call first chance I get.
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Post by mrky03 on Jun 23, 2009 16:22:41 GMT -5
Great going, Joel. Really proud of you. I'll call first chance I get. Thanks Gerry!
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Post by mrky03 on Jun 23, 2009 16:25:57 GMT -5
squats 135x10,225x8,275x6,335x4,405x1,435x6,4,4
I felt somewhat drained today, squats went well but I felt like I wasn't getting into them as deeply as I wanted to, may have to back down some next week.
leg press 860x6,6
sldl 365x6,5
lying leg curl 120x6,5
Diet is holding steady!
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Post by Roger on Jun 25, 2009 18:28:49 GMT -5
going strong Joel
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