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Post by mrky03 on Feb 24, 2010 14:45:35 GMT -5
This starts my countdown for the NGA Alabama Open! I'm pulling out all the stops for this one, I really want that pro card!
Monday's workout went well
squats 135x10,225x10,315x6,365x6,405x11(pr) 420x8
leg press (sled) 860x9,8
lying leg curl 120x10,5
sldl 135x10,225x10,315x10,10
Max Ot cardio in the mornings alternating between recumbent bike and treadmill.
Carb cycling this year pretty much what I've done in the past.
meal 1 dialene 4x , 3 scoops xtend pre cardio 4 scoops Solution 5 post cardio
meal 2 8 oz. chicken breast 6 oz broccoli
meal 3 8 oz ground beef 12 oz broccoli
meal 4 2 scoops whey
meal 5 post workout 2 scoops whey, 2 scoops WMS
meal 6 8 oz chicken breast 6 oz green beans
meal 7 2 scoops whey/1 tbsp almond butter
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Post by mrky03 on Feb 24, 2010 14:56:36 GMT -5
Tuesday and Wednesday's workouts
barbell curls 95x10,115x8,135x5,155x6,5
alt. dumbbell curls 70x6,6
hammer curls 65x8
tricep pressdowns 60x10,70x10,85x10,130x8,6
lying extensions 110x8,120x6,5
single dumbbell two arm extension 80x9
wrist curls 95x20,105x12
Wed.
Life Fitness calf press 250x12,12,10
seated calf 205x10,10
seated military press 95x10,115x10,135x6,175x2,210x5,4
seated dumbbell press 90x6,5
lateral raise 50x10,8
recumbent bike (am) 20 min. intervals 270 cal.
Higher carbs today
meal 1 1 scoop xtend pre cardio/2 dielene 4x 1 scoop whey/1 scoop wms post cardio
meal 2 2 packets oats/2 scoops whey
meal 3 8 oz. chicken breast 1 cup brown rice
meal 4 post workout 2 scoops whey/1 scoop wms
meal 5 8 oz. chicken breast 1 cup brown rice
meal 6 8 oz. 90% ground beef oven fries
meal 7 1 cup cottage cheese/1 scoop whey
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Post by mrbeefy on Feb 24, 2010 15:35:46 GMT -5
MAN.....I WISH I had 20 more weeks! LOL! Bring it on Brother..............let's see it...details , details ,details!
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Post by GerryT on Feb 25, 2010 13:46:03 GMT -5
Would love to that happen for you, Joel. you're a champ, and know that you will bring your best to that stage. Lots of luck!
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Post by mrky03 on Feb 25, 2010 19:11:37 GMT -5
Would love to that happen for you, Joel. you're a champ, and know that you will bring your best to that stage. Lots of luck! Thanks Gerry, I appreciate that. I'm going to do my best to bring it this year, wasn't at my best last year so I feel the need to redeem myself.
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Post by mrky03 on Feb 25, 2010 19:20:22 GMT -5
bent over rows 135x10,205x8,225x6,275x6,315x8,6
pulldowns (dual pulleys) 240x6,5
seated cable row 275x7,6
rack deads 225x6,315x6,405x6,455x8,6
shrugs 405x6,6
Max ot cardio first thing this morning, recumbent bike 250 cal.
meal 1 pre cardio-2 dielene 4x,2 scoops xtend
post cardio-2 scoops xtend, 4 scoops Solution 5
meal 2 8 oz. 90% lean ground beef 6 oz broccoli
meal 3 8 oz. chicken breast 6 oz. broccoli
meal 4 2 scoops whey
pre workout 1 scoop N.O. Xplode, 1 scoop xtend
post workout 3 scoops xtend, 2 scoops whey, 1 scoop carb slam
meal 5 2 bowls chili made with 90% lean beef/ chili beans
meal 6 2 scoops whey
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Post by nwtrnr on Feb 27, 2010 17:57:06 GMT -5
Good luck with your prep Joel, the goal can be acheived!
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Post by intenceman on Mar 7, 2010 21:53:48 GMT -5
You with us Joel? Redemption can be sweet.
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Post by mrky03 on Mar 12, 2010 20:07:47 GMT -5
Back to DC training.......
flat db bench press 110x12,4,2 18rp
chest stretch 55x70
standing military press 135x10,4,3 17rp
dead sculls 120x8,3,2 13rp (too heavy)
tri stretch 55x90
pulldown on dual pulley's 200x10,4,2 16rp
rack deads 455x12ss 475x8ss (could've gotten more reps but my grip kept slipping)
width stretch 100x90
thickness stretch T bar 100x40
HS ab machine 120x12,6,5 23rp
meal 1 2 cups egg whites/2 yolks 1 packet oatmeal
meal 2 10 oz. chicken 6 oz. broccoli
meal 3 10 oz. chicken 6 oz. broccoli
meal 4 2 scoops Scivation whey
meal 5 (post workout) 2 scoops Scivation whey/40g Carb Slam/5g Glutiform
meal 6 Chinese stir fry/chicken/veggies/1/2 cup rice
meal 7 2 scoops Scivation whey/20g peanut butter
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Post by youngblood on Mar 12, 2010 20:34:07 GMT -5
Just because everyone else is so happy for you in this thread, I'm coming along to say "You suck" and that you should work your ass off even harder because I said so!!! You want that Pro Card? EARN IT!!!! ;D ;D ;D Best of luck MrKy
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Post by mrky03 on Mar 12, 2010 22:04:35 GMT -5
Well said YB! Keepin it real! ;D
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Post by mrky03 on Mar 16, 2010 14:48:31 GMT -5
seated dumbbell curl 50x26rp one arm rev. cable curl 27x16ss
bicep stretch bdwt. x 60
Man my bicept's and forearms are dead after this! All in under 10 min.
standing calf 200x12 dc.
DC calves are the hardest thing I've ever done for calf work. GRUELING!
lying leg curl 110x18rp
squat 135x10,225x10,275x10,335x4,385x1,410x10ss,280x20wm
quad stretch bdwt. x 90
ham stretch done on T bar row machine, 90x100sec.
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Post by intenceman on Mar 16, 2010 16:27:04 GMT -5
Looks great!. I might do the the DC thing for calves- I have done some things before that were close, and can never shock the calves enough!
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Post by mrky03 on Mar 18, 2010 14:20:53 GMT -5
Looks great!. I might do the the DC thing for calves- I have done some things before that were close, and can never shock the calves enough! DC calf work is unbelievable!
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Post by mrky03 on Mar 18, 2010 14:26:20 GMT -5
HS incline 275x18rp
chest stretch 60x60sec
seated db press 75x13rp Little too heavy, should've stayed with the 70's.
delt stretch bdwt. x 70sec
Smythe rgbp 190x26 rp Killed on these today! Def use more wt. next time.
tricep stretch 55x90sec
rack chin 90x21rp
T bar row 160x11ss 205x6ss
width stretch 100x120sec
thickness stretch bdwt.x90sec
HS ab machine 125x15 125x10
Diet is holding stready same as above. bdwt. 210, lost about 5lbs. so far starting to look harder!
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Post by fit on Mar 18, 2010 17:23:53 GMT -5
Damn Skippy!
Great workouts.
Are you doing any cardio? Because if you are not, and you're losing weight... I HATE YOU! #bangelsmiley4td#
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Post by mrky03 on Mar 20, 2010 15:20:03 GMT -5
barbell curl 135x14,5,3 22rp
pinwheels 50x15ss
bicep stretch bdwt.x 60
rotary calf 195x12dc
lunge (warmup for hams) bdwt. x 20 sldl 315x15ss 335x12ss
leg press 860x15ss 510x30wm
quad stretch bdwt. x 90
ham stretch bdwt. x 90
cable crunch 115x15ss 115x12ss
Doing cardio on non weight training days. 30 min. treadmill at a high level 410 cal. pr.
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Post by mrky03 on Mar 20, 2010 15:20:24 GMT -5
Damn Skippy! Great workouts. Are you doing any cardio? Because if you are not, and you're losing weight... I HATE YOU! #bangelsmiley4td# Oh yeah, I don't get off that easy! Doing 30 min intense treadmill on non training days right now. 30 min. 11.5 degree incline, 3.6mph. 410 cal this morning.
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Post by intenceman on Mar 22, 2010 0:09:45 GMT -5
LOOKS GREAT JOEL! keep it up!
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Post by mrky03 on Mar 23, 2010 17:55:55 GMT -5
Ok I'm in the middle of my 16'th week out from the NGA Alabama Open. Cruising this week, I've had a little trouble with my pelvic stablizers, my chiropractor has got me straightened out, I think! Turns out all that incline treadmill I've been doing for my cardio training is causing the problem. He highly recommended switching to the eliptical machine so that's going to be my plan of action.
incline barbell press 225x15ss 225x9ss
chest stretch 50x60sec
HS shoulder press 180x15ss 180x15ss
delt stretch bdwtx90sec
JM presses (Smythe) 90x25ss 90x18ss
tricep stretch 50x90sec
HS PULLDOWN 270x15ss 270x15ss
HS DEADLIFT/SHRUG 230X15 280X12SS
WIDTH STRETCH 90X75
THICKNESS BDWTX60SEC
lying leg raise 35x15 35x12
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