Pump up the VOLUME!

[Hammerfit]

Joel your training and diet looks dialed in bro, they're are going to have to come up with a different term for you beyond shredded! On your 3 rice cakes, are you using pb on them or dry?

[mrky03]

Joel your training and diet looks dialed in bro, they're are going to have to come up with a different term for you beyond shredded! On your 3 rice cakes, are you using pb on them or dry?

Lol, I hope! Actually my favorite is caramel rice cakes with sugar free strawberry preserves! I only have these in my post workout carb window. Sounds like too much sugar but it doesn't affect me adversely. I patterned my diet from Jeff Rodriquez, who is most definitely beyond shredded!

[mrky03]

Off from work today, throws off my eating schedule! LOL

Standing presses
bar x 12,95x12,115x10,135x12,145x10,155x6

Shorter rests between sets and slower tempo. 135x12 was my first working set, really got me for the last two sets!

seated dumbbell press
80x7,80x5

lateral raise ss bent over lateral

30x12/40x12
35x10/45x10
40x6/50x8

Really good delt workout.

Close grip bench press with ez curl bar ss rope extensions

90x12/40x12
110x10/50x10
120x8/60x8

These close grips are deceivingly hard, done with the close bends in the bar and elbow flared out and a slower tempo. Didn't really rush between sets maybe 30 seconds. Got this workout from Robby Robinson's dvd.

Bdwt. is 192 when I get up in the morning and around 199 when I go to bed! I am seriously right on my best competitive wt. right now with 5 weeks to go. Just going to keep pushing!

[mrky03]

Leg day!

Squats
135x10,225x10,275x6,315x6,355x2,375x6,385x5,5,5

leg press
580x6,670x5,810x6,5

sldl
135x8,185x6,235x8,285x7,6

seated leg curl
150x8,8

[KevinCouch]

Leg day!

Squats
135x10,225x10,275x6,315x6,355x2,375x6,385x5,5,5

leg press
580x6,670x5,810x6,5

sldl
135x8,185x6,235x8,285x7,6

seated leg curl
150x8,8

Awesome Joel!! Nice to see you're STILL keeping the BB squats in your precontest quad routine..I know your energy levels aren't the greatest right now!

[HeavyDutyGuy]

Whe do we get more pics? I see freaky shredded onstage and you probably are already getting there..

[masterschamp]

Sounds like everything is right on the money, Joel....wouldn't expect anything less from you!

Keith

[ayezer]

good leg workout like the weights

[mrky03]

Awesome Joel!! Nice to see you're STILL keeping the BB squats in your precontest quad routine..I know your energy levels aren't the greatest right now!

Thanks Kevin, I try to hold on to as much strength as I can while I'm dieting.

[mrky03]

Whe do we get more pics? I see freaky shredded onstage and you probably are already getting there..

I'll try to have some up by the weekend James! 4 weeks out

[mrky03]

Sounds like everything is right on the money, Joel....wouldn't expect anything less from you!

Keith

I'm trying to bring the best I can for my "pro" debut! LOL

[mrky03]

good leg workout like the weights

Thanks, I like to train for strength.

[mrky03]

Bench press
135x10,185x6,225x6,245x2,275x5,5,4 static hold at the end of the last set.

Incline press
235x6,5, static hold at the end of the last set

incline dumbbell
110x6,5

alt dumbbell curls
35x10,45x6,50x2,70x5,4

barbell curl
135x7,6

hammer curl
55x6

Bdwt. 196

[masterschamp]

Thanks, I like to train for strength.

Now THAT is an understatement!!

Keith

[Hammerfit]

Great training! Keepin it heavy! How far out are you?