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Post by mrky03 on Aug 17, 2009 21:19:17 GMT -5
Hey Joel. I hear ya. I usually feel like I got hit by a Mac truck after a 2 way DC day! They aren't kidding when they say this isn't for everyone! SERIOUS BUSINESS!
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Post by intenceman on Aug 18, 2009 0:59:17 GMT -5
i love the 405 for 9 on deads- ouch!
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Post by mrky03 on Aug 18, 2009 20:22:41 GMT -5
meal 1 2 cups egg whites 18 almonds 99g blueberries broccoli
meal 2 6 oz. chicken green beans 18 almonds
meal 3 same
meal 4 sludge
meal 5 5 oz. steak 1 1/2 cups broccoli 60g guacomole/salsa 18 almonds
meal 6 sludge/99g blueberries
Bdwt. has leveled off at about 205lbs. starting to look ok, probably about 10lbs. over contest weight. Increased cardio to 40 treadmill today. Probably drop cal. from 2750 to 2500 tomorrow.
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Post by mrky03 on Aug 18, 2009 20:23:54 GMT -5
i love the 405 for 9 on deads- ouch! Thanks James, those are going up next time I do them for sure!
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Post by mrky03 on Aug 19, 2009 18:20:45 GMT -5
barbell curl 135x10,4,3 rp
hammer curl 50x12,5,3 rp
bicep stretch x 60 sec.
Life Fitness calf extension 190x12 (DC style)
sldl 365x10,385x5
Nautilus leverage leg press 760x8,490x20
hamstring stretch x 60
quad stretch x 60
I had an intense workout today. I wasn't pleased with my performance on the leg press so for penance I hack squatted 4 plates x 25! I know I just setting the perimeters for all of my work sets on these initial workouts so I'll have to best them next time I do this workout!
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Post by mrky03 on Aug 19, 2009 18:26:51 GMT -5
meal 1 2 cups egg whites 1 cup green beans 20g peanut butter 99g blueberries
meal 2 6 oz. chicken 6 oz. broccoli 18 almonds
meal 3 same
meal 4 sludge
meal 5 6 oz. steak 1 1/2 cups broccoli 60g guacomole/salsa 10 almonds
meal 6 sludge/99g blueberries
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Post by Hoopie on Aug 19, 2009 23:28:44 GMT -5
Joel thats some insane training my friend. Great job! and the 405 for 9 makes my back hurt thinking about them. Yours had to be rocking buddy
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Post by mrky03 on Aug 20, 2009 16:44:25 GMT -5
Joel thats some insane training my friend. Great job! and the 405 for 9 makes my back hurt thinking about them. Yours had to be rocking buddy Thanks Hoopie! I'm taking a different approach this year, we'll see how it works out!
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Post by mrky03 on Aug 20, 2009 16:52:44 GMT -5
45 min. treadmill, 575 cal.
meal 1 2 cups egg whites/1 whole egg 12 almonds 1 1/2 cups broccoli 99g blueberries
meal 2 7 oz. chicken 6 oz. green beans 18 almonds
meal 3 same
meal 4 sludge
meal 5 6 oz. steak 1 1/2 cups broccoli 2 oz guacomole/salsa 18 almonds
meal 6 carb load night
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Post by intenceman on Aug 20, 2009 19:56:32 GMT -5
Joel are you noticing any differences yet in shape, size, density, etc?
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Post by mrky03 on Aug 22, 2009 9:22:57 GMT -5
Joel are you noticing any differences yet in shape, size, density, etc? I'm looking on schedule right now, about 10lbs. over my usual contest wt. The extreme stretching at the end of each bdpt. really makes a difference. I swear my triceps already look fuller! Oh, and this diet I'm using is awesome! I haven't been hungry or even get weak feeling like you sometimes do on low carbs. You can check it out at www.scivationbooks.comAlso I think the Xtend is of great benefit helping preserve muscle.
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Post by mrky03 on Aug 22, 2009 9:34:49 GMT -5
Yesterday's workout........
dumbbell bench press 100x11,5,3 rp
chest stretch 60x60 sec.
standing military press 135x11,5,3 rp
delt stretch bdwt.x 60 sec.
lying tricep extensions on floor 90x12,5,4
tricep stretch 50x60 sec.
neutral grip chins bdwt. +30 x 10,4,2 rp
rack deads 405x12,455x10
width stretch 45x60
thickness stretch (did these on the seated cable station) 180x60
I'm erring on the upper end of the rep range on most of these exercises trying to establish my perimeters. I did this for two reason's, (1) I don't want to plateau too early on and (2) I'm dieting and I'm not sure how my strength will hold up.
So far I liking the intensity alot and I feel confident I'll be able to beat my log book at least for a while.
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Post by RUBICON19 on Aug 22, 2009 11:00:22 GMT -5
Thats the way to do it Joel!!!!
You are KILLING it!
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Post by Roger on Aug 23, 2009 6:14:05 GMT -5
As always Joel, you have everything under control. Great job
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Post by mrky03 on Aug 23, 2009 17:40:53 GMT -5
As always Joel, you have everything under control. Great job Haha, I don't know about that Roger but things are going well at this point. I kind've took a leap of faith changing my training and dieting stratigy this year but so far its working well. I really recommend advanced trainers to look into DC. Its a lot of reading and digging it out on intensemuscle.com but it's all there and Dante is one smart trainer. On a side note all these EFA's I'm eating on the cut diet have my joints feeling great! Plus I'm seldom hungry and I do not crave carbs or have crashes in blood sugar!
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Post by nwtrnr on Aug 26, 2009 23:41:59 GMT -5
One of the best diets, the lunges ouch!!, they get the hams good great job killin' it.
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Post by intenceman on Aug 27, 2009 16:54:18 GMT -5
Looking Great Joel!- sometimes changing it up can really make a huge difference. Go for it!
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Post by mrky03 on Aug 27, 2009 18:07:13 GMT -5
Getting behind on my posting! Annaversary was Mon. had a small splurge at Texas Road House! Nothing too serious!
Monday's workout....
incline dumbbell curl 50x9,4,3 rp
reverse cable curl 22.5x12
These are done one arm at a time and you keep your wrist co*ked back during the movement. Felt awesome!
bicep stretch bdwt. x 60 sec.
seated calf 4 plates x 8 (wow too heavy!) 3 plates x 4
These are done DC style, 5 sec. negatives 15 count in the stretch position, explosive positive.
seated leg curl 150x14,5,4 rp
squat 365x10,405x4,245x20
ham stretch 135x60 (did the bottom of a sldl and held it)
quad stretch bdwt. x 60
Wed. workout HS incline press 270x12,5,2 rp (static contraction at the end)
chest stretch 50x60 sec.
seated dumbbell press 75x8,4,2
delt stretch bdwt. x 75 sec.
rev. grip benchpress on Smith Machine 165x12,5,2
tricep stretch 50x60 sec.
HS wide grip pulldown 320x12,5,3 rp
bent over row 245x10,275x6
width stretch 45x60 sec.
thickness bdwt. x 60
I'm also doing 40 min. treadmill on every day except leg days.
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Post by mrky03 on Aug 28, 2009 18:38:22 GMT -5
HS curl 95x13,4,3 rp
pin wheels 45x12
bicep stretch bdwt x 60 sec.
standing calf (DC) 210x12
sumo leg press 560x15,650x10
hack squat 450x7,270x20
ham stretch 135x90
quad stretch bdwt. x 100 sec.
Good workout today! I can feel the intensity building and I'm beating my log book! I feel like I can make some big strength gains over the next year.
meal 1 2 cups egg whites/1 whole egg 12 almonds 1 1/2 cups broccoli 1/2 grapefruit
meal 2 6 oz. chicken breast 6 oz. broccoli 18 almonds
meal 3 same as meal 2
meal 4 sludge
meal 5 Dinner out at O'Charlie's with my wife! 10 oz. sirloin broccoli Ceasar salad
meal 6 sludge/99g blueberries
bdwt. 204, gettin closer! 11 weeks out.
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Post by Mrbig7 on Aug 28, 2009 23:27:15 GMT -5
Doing GREAT, Joel!! 11wks will go by in NO TIME! I'm assuming you'll be a Light Heavy this year? How tall are you? Oh, and one other question: What are pinwheels?
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