|
Post by mrky03 on Aug 11, 2009 19:02:27 GMT -5
Meal 1 2 cups egg whites/1.5 cups broccoli/2 tbsp. peanut butter/ one half grapefruit
meal 2 6 oz. chicken/1.5 cups broccoli/24 almonds
meal 3 same
meal 4 sludge
meal 5 6 oz. eye of round/1.5 cups broccoli/18 almonds/30g avacado
meal 6 sludge
Man I needed a change of pace soo I DC' d it today!
HS incline press 6 plates rp 14 reps chest stretch 35lbs. 30 sec. (hey I gotta get used to this!)
dumbbell press 75lbs. 14 reps rp lateral raise 40x12 delt stretch x 60 sec.
reverse grip bp on Smith machine 160 in plates x 16 rp tricep stretch 60 sec. 35lbs.
30 min. treadmill/412 cal.
Awesome workout! I don't usually change my game plan during contest prep but I do need a change! Something fresh, and I've really ment to give DC a go for a while. Short intense workouts have always been my thing anyway.
By the way this diet is working great! I honestly am starting to look pretty cut! and I'm weighing 205! 14 weeks to go.........
|
|
|
Post by fit on Aug 12, 2009 6:32:29 GMT -5
Make this year your best ever brother!
|
|
|
Post by mrky03 on Aug 12, 2009 18:33:26 GMT -5
Make this year your best ever brother! Thank you Chris! Sorry I haven't been posting as much lately, just seems like there's not enough time in a day!
|
|
|
Post by mrky03 on Aug 12, 2009 18:38:18 GMT -5
meal 1 2 cups egg whites/1 whole egg 1 cup green beans 18 almonds 1/2 grapefruit
meal 2 6 oz. chicken broccoli 18 almonds
meal 3 same as meal 2
meal 4 sludge
meal 5 8 oz. eye of round 1 1/2 cups broccoli 18 almonds
meal 6 sludge/99g blueberries (yummy) this is like eating ICE CREAM!
Breezed though cardio today! Treadmill, 30 min. 415 cal.
abs/hanging legs raise 22 reps rp
cable crunch 105x20
|
|
|
Post by fit on Aug 12, 2009 18:40:34 GMT -5
Nothing like green beans, whey, grapefruit nd almonds for dinner!
|
|
|
Post by mrky03 on Aug 13, 2009 20:50:22 GMT -5
Nothing like green beans, whey, grapefruit nd almonds for dinner! MMM!!!! LOL!!!
|
|
|
Post by mrky03 on Aug 13, 2009 20:54:45 GMT -5
meal 1 2 cups egg whites/1 whole egg 1 tbsp. peanut butter 1/2 grapefruit 1 1/2 cups broccoli
meal 2 7 oz. chicken 6 oz broccoli 18 almonds
meal 3 same as meal 2
meal 4 sludge
meal 5 8 oz. eye of round 1 1/2 cups broccoli 2 oz guacamole 18 almonds
meal 6 1 1/2 cups green beans 3/4 cup oats 3/4 tbsp. honey 6 1/2 oz. grapefruit 18 almonds 10 oz sweet potato 2 tbsp. peanut butter
|
|
|
Post by RUBICON19 on Aug 13, 2009 20:56:05 GMT -5
CARB MEAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ;D
|
|
|
Post by mrky03 on Aug 13, 2009 20:59:57 GMT -5
This workout was brutal!
HS wide grip pulldown 3 1/2 plates per side x 19 rp
bent over row 225x12,245x9
shrug 405x19 rp
HS preacher curl 90x17 rp
pin wheels 45x20 rp
back width stretch x 60 sec back thickness stretch x 60 sec
bicep stretch x 60 sec
30 min treadmill, 415cal.
|
|
|
Post by mrky03 on Aug 14, 2009 12:46:07 GMT -5
standing calf raise (DC style) 225x10 (OMG!)
sumo leg press 2 plates (per side) x 10 3 plates x 10 4 plates x 6 5 plates x 5 6 plates x 10 (work sets) 7 plates x 8
hack squats 2 plates (per side) x 10 2 1/2 plates x 10 3 plates x 10 4 plates x 6 5 plates x 6 (work sets) 3 plates x 16 had to stop so I could breathe for about 20 sec then I did 6 more!
Extreme hamstring stretch, quad stretch
Legs felt like jello! If you think this isn't enough work think again! It was very tough! Especially with the stretches! I've got to get used to doing high rep squats again, its been a long time!
|
|
|
Post by intenceman on Aug 15, 2009 23:53:37 GMT -5
great job Joel! Are you walking yet?
|
|
|
Post by mrky03 on Aug 16, 2009 17:50:05 GMT -5
great job Joel! Are you walking yet? Hi James! Yeah, I'm doing 35 min. on the treadmill at a 10 degree incline 3.5 mph and I don't hold on to the machine for most of it! Burns about 500 cal according to the readout.
|
|
tara007
Novice Bodybuilder
Posts: 112
|
Post by tara007 on Aug 16, 2009 20:24:19 GMT -5
Oh I love sludge...I did the cut diet for awhile..I can't stomach grapefruit, but I loved all the nuts and the carb meal! Good luck with your contest!
|
|
|
Post by GerryT on Aug 17, 2009 12:43:12 GMT -5
Great stuff, Joel. Keep it going. Sorry for lapse, will be in touch by this weekend.
|
|
|
Post by mrky03 on Aug 17, 2009 18:56:09 GMT -5
Oh I love sludge...I did the cut diet for awhile..I can't stomach grapefruit, but I loved all the nuts and the carb meal! Good luck with your contest! Thank you Tara, I do well on low carbs. This is the first time I've used the cut diet but it is similar to what I normally do anyway.
|
|
|
Post by mrky03 on Aug 17, 2009 18:58:16 GMT -5
Great stuff, Joel. Keep it going. Sorry for lapse, will be in touch by this weekend. Gerry, no problem my friend! Its alway's good to hear from you!
|
|
|
Post by mrky03 on Aug 17, 2009 19:12:41 GMT -5
Well today was my first day on the 2 way DC split, KILLER to say the least! I loved it though, we're a sadistic bunch aren't we! lol
incline barbell 225x11,3,1 rp
chest stretch 50x60 sec.
pbn on Smith machine 110 in plates x 11,4,3 rp
delt stretch bdwt. x 60 sec.
close grip bench on Smith 160 in plates x 11,4,2 rp
tricep stretch 50 x 60 sec. each arm
rack chin bdwt. +50 x 12,6,4 rp
deadlifts 405x9, 435x6
lat width stretch 45lbs. x 60
lat thickness stretch x 60
I tried to stay at the upper end of the rep range today so I wouldn't err on being too heavy, so I wouldn't run out of gas on the rp sets.
Freakin felt like I had been beat up afterward though! I love it!
|
|
|
Post by fit on Aug 17, 2009 19:15:17 GMT -5
Dogg Crap on low carbs!
|
|
|
Post by RUBICON19 on Aug 17, 2009 19:17:13 GMT -5
DC actually goes hand n hand with a lower carb/ higher fat diet!
|
|
|
Post by RUBICON19 on Aug 17, 2009 19:17:58 GMT -5
Hey Joel. I hear ya. I usually feel like I got hit by a Mac truck after a 2 way DC day!
|
|