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  1. #91
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Great workout. What competitions are you shooting for this year? Maybe you posted it a while back but I may have missed it.
    I haven't picked one out yet, I need to get online and see what the NGA schedule is for this year. There are are always the local NPC shows. I need to set my sights and zero in on something.

  2. #92
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by nwtrnr1 View Post
    Hey Joel,

    I am planning on doing Scott Hult's show in July, and another in CA, and one in Idaho. Lots of air miles but a goal of mine. It's one of the few sports that I can think of that you can get a professional status as an athlete later in life it's awesome can't wait to compete!
    You will really enjoy Scotts show in Birmingham! You're right you can enjoy this sport for many years if you take care of yourself!

  3. #93
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    Happy Birthday Codger! lol.. cant wait to see how you rung in the new decade (your 50's).
    Thanks!

  4. #94
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by freebirdmac View Post
    Happy Birthday! And welcome to the 50's
    Thanks! I hear 50 is the new 40! lol

  5. #95
    FREAK freebirdmac's Avatar
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    Quote Originally Posted by mrky03 View Post
    Thanks! I hear 50 is the new 40! lol
    Nah, the new 35

  6. #96
    FREAK Sunnyday's Avatar
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    C'mon, guys, it's the new 29! Gotta think pie in the sky.

  7. #97
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Sunnyday View Post
    C'mon, guys, it's the new 29! Gotta think pie in the sky.
    Sounds good to me! I'll take 29! lol

  8. #98
    FREAK Sunnyday's Avatar
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    Yeah, 29 was a great year for me. So much so, I've been celebrating anniversaries of my 29th ever since, LOL! Just celebrated my 14th on Monday.

  9. #99
    RX MEMBER mrky03's Avatar
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    I'm 99.9% sure I'm going to enter the Derby Classic April 23'rd. It's an NPC show the promotor of the Kentucky Muscle Extravaganza is reviving it.

    This is my first official day of dieting gotta get rid of some fat. I have 16 weeks to prepare should be plenty of time. I'm at 211 lbs today I start looking pretty cut at around 200. Usually dry out around 192-194.

    5:00am
    2 Beta Stax, 30wms\30g hydrolized whey

    5:30am
    16 min. HIIT cardio recumbent bike 227cal

    6:00am
    60g wpi/1 cup steel cut oats

    8:30am
    10oz. chicken breast
    broccoli

    11:30am
    10oz. chicken breast
    broccoli

    1:00pm
    24g/wpi

    2:30pm
    4 scoops Quake 10.0 pre workout supp.

    2:45pm
    30g wph/30g wms

    3:00pm
    Back and traps

    deads
    135x10,225x10,315x8,365x6,405x6,455x5

    wide grip chins
    bdwt. x 10,10,6 (did these with a pause at the top)

    seated cable row
    160x10,10,10,9 (30-40 sec between sets)

    barbell bent arm pullover
    85x10,10,10,10 (30-40 sec between sets)

    shrugs
    315x10,10,10,10 (30-40 sec between sets)

    4:00pm
    30g wph/30 wms

    5:00pm
    30g wph/ one med. bannana

    6:30pm
    8oz. ground beef/salad

  10. #100
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    I'm 99.9% sure I'm going to enter the Derby Classic April 23'rd. It's an NPC show the promotor of the Kentucky Muscle Extravaganza is reviving it.

    This is my first official day of dieting gotta get rid of some fat. I have 16 weeks to prepare should be plenty of time. I'm at 211 lbs today I start looking pretty cut at around 200. Usually dry out around 192-194.

    5:00am
    2 Beta Stax, 30wms\30g hydrolized whey

    5:30am
    16 min. HIIT cardio recumbent bike 227cal

    6:00am
    60g wpi/1 cup steel cut oats

    8:30am
    10oz. chicken breast
    broccoli

    11:30am
    10oz. chicken breast
    broccoli

    1:00pm
    24g/wpi

    2:30pm
    4 scoops Quake 10.0 pre workout supp.

    2:45pm
    30g wph/30g wms

    3:00pm
    Back and traps

    deads
    135x10,225x10,315x8,365x6,405x6,455x5

    wide grip chins
    bdwt. x 10,10,6 (did these with a pause at the top)

    seated cable row
    160x10,10,10,9 (30-40 sec between sets)

    barbell bent arm pullover
    85x10,10,10,10 (30-40 sec between sets)

    shrugs
    315x10,10,10,10 (30-40 sec between sets)

    4:00pm
    30g wph/30 wms

    5:00pm
    30g wph/ one med. bannana

    6:30pm
    8oz. ground beef/salad
    Good diet plan and great training.....cant beat chicken and broccoli

  11. #101
    BARBARIAN BROTHER joedemarco's Avatar
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    Happy belated B-day! You're the second guy today (Hammer was first) that I read was dieting! Time flies....I'll be hitting the diet before I know it too I guess!

  12. #102
    RX MEMBER mrky03's Avatar
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    Already feeling tighter, probably just my imagination! lol

    5:00am
    2 beta stax, 30g wph/30g wms

    5:30am
    16 min HIIT cardio recumbent bike, 227 cal.

    6:00am
    2 scoops wpi/1 cup steel cut oats

    8:30am
    8 oz. ground beef
    broccoli

    11:30am
    10 oz. chicken breast
    broccoli

    1:30pm
    one scoop wpi/one med bannana

    2:30pm
    4 scoops Quake pre wo supp

    2:45pm
    30g wph/30g wms

    3:00pm
    bench press
    135x12,10,185x10,225x10,245x10,255x7,265x4

    incline benchpress
    225x8,6

    Hammer Strength decline
    180x10,200x10,220x9

    cable crunch
    3 sets 12 reps 120lbs

    3:45pm
    30g wph/30g wms

    5:00pm
    30g wph/ one med bannana

    6:30pm
    10 oz chicken breast/salad

  13. #103
    BARBARIAN BROTHER joedemarco's Avatar
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    You probably are tightening up already. I always get an initial tightening when I first start my contest prep. I like you diet plan. Good luck with it, Joel!

  14. #104
    RX MEMBER KyMuscle's Avatar
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    Good luck prepping for the Derby show, Joel. If it lives up to past Derby shows, it'll be VERY competitive.


    I'm scheduled to judge that show.

  15. #105
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    You probably are tightening up already. I always get an initial tightening when I first start my contest prep. I like you diet plan. Good luck with it, Joel!
    Thanks, I switched to timed carbs last summer during my prep. Worked great and I definitely felt better!

  16. #106
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KyMuscle View Post
    Good luck prepping for the Derby show, Joel. If it lives up to past Derby shows, it'll be VERY competitive.


    I'm scheduled to judge that show.
    Yes, it is traditionally a very good show. Wouldn't want it anyother way! I'll be in the "geezer" class this year! Lol

  17. #107
    RX MEMBER KevinCouch's Avatar
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    Looks like a very solid diet. Looks like your eating something about 7 or 8 times a day. Constant feeding!

  18. #108
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Looks like a very solid diet. Looks like your eating something about 7 or 8 times a day. Constant feeding!
    Yeah, it seems like all I do is eat but I'm still hungry all the time! You know how it is!

    I carb cycled for several years with with good results. 3 days low carbs carbed up on the forth day. It works great but I felt terrible by the end of the third day of low carbs. The timed carbs make a lot of sense, eat carbs when you're body needs them the most. Cut back on carbs on non training days. Seems like it really revs up the metabolism also.

  19. #109
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    Yeah, it seems like all I do is eat but I'm still hungry all the time! You know how it is!

    I carb cycled for several years with with good results. 3 days low carbs carbed up on the forth day. It works great but I felt terrible by the end of the third day of low carbs. The timed carbs make a lot of sense, eat carbs when you're body needs them the most. Cut back on carbs on non training days. Seems like it really revs up the metabolism also.
    Your diet looks very similar to what I have been doing too. But this year I'm pondering going full keto. Never done it before, so the jury is still out. I do use alot of egg whites in leau of the whey though, I'll use one scoop of whey along w 2 cups of whites.

  20. #110
    RX MEMBER mrky03's Avatar
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    In 09 I did a full keto diet and got lean but lost fullness. I didn't get any leaner than I normally would have gotten. Last year I used more whey than ever in the past and got good results. Really convenient too! This year I'm tweaking it a bit, been using hydrolyzed whey. Seems to be making a difference. Although it tastes terrible! lol

  21. #111
    RX MEMBER mrky03's Avatar
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    15 weeks to go!

    5:00am
    2 beta stax, 30g wph/30 wms

    5:30am
    16 min. HIIT cardio, 227cal

    6:00am
    2 cups egg whites/packet oatmeal

    8:30am
    6 oz. chicken breast/broccoli

    11:30am
    6 oz chicken breast/broccoli

    1:30pm
    30 wph

    2:30pm
    4 scoop Quake pre workout supp.

    3:00pm
    30g wph/30g wms

    squats
    135x20,225x10,275x6,335x3,385x7,395x7,7

    leg press
    400x10,670x10,760x12,850x8

    lying leg curl
    105x8,6

    leg extension ss with seated leg curl
    130x12
    150x10
    130x12
    150x8

    4:00pm
    30g wph/30g wms

    5:00pm
    30g wph/3 rice cakes

    6:00pm
    1 cup egg whites/3 rice cakes

    8:00pm
    6 oz chicken breast/salad

  22. #112
    BARBARIAN BROTHER joedemarco's Avatar
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    Great workout! Do you stick with the HIIT cardio for the entire duration of your prep? Or do you switch it with some long intensity, long duration?

  23. #113
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    Great workout! Do you stick with the HIIT cardio for the entire duration of your prep? Or do you switch it with some long intensity, long duration?
    I've done it both ways, I seem to hold muscle and lose fat more efficiently doing HIIT cardio. I feel like bracketing my cardio sessions with protein/carbs makes a difference also.

  24. #114
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    I've done it both ways, I seem to hold muscle and lose fat more efficiently doing HIIT cardio. I feel like bracketing my cardio sessions with protein/carbs makes a difference also.

    bracketing my cardio sessions with protein/carbs bracketing? = pre and post?

  25. #115
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    In 09 I did a full keto diet and got lean but lost fullness. I didn't get any leaner than I normally would have gotten. Last year I used more whey than ever in the past and got good results. Really convenient too! This year I'm tweaking it a bit, been using hydrolyzed whey. Seems to be making a difference. Although it tastes terrible! lol
    hydrolyzed whey what are you using how long been using it, Im looking into different whey mixes

  26. #116
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    bracketing my cardio sessions with protein/carbs bracketing? = pre and post?
    Yes, pre and post.

  27. #117
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    hydrolyzed whey what are you using how long been using it, Im looking into different whey mixes
    I found a company that sells in bulk for reasonable prices. http://www.musclefeast.com/ I've been using their whey isolate and hydrolyzed whey for about 6 months. Seems to be a quality product.

  28. #118
    RX MEMBER mrky03's Avatar
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    I'm getting in my zone now, I really like the regimen of contest training.

    5:00am
    2 Beta Stax, 30g wph/30g wms

    5:30am
    16min. HIIT cardio, recumbent bike, 226cal

    6:00am
    2 cups egg whites/1 packet oatmeal

    8:30am
    7oz chicken breast/broccoli

    11:30am
    7oz. chicken breast/broccoli

    1:30pm
    30g wph

    2:30pm
    4 scoops Quake

    3:00pm
    30g wph/30g wms

    standing military press

    100x10,10,135x10,155x10,165x7,175x5

    lateral raise
    30x15,35x12,45x8

    bent over lateral raise
    40x14,45x12,50x8

    close grip bench press (ez curl bar)
    70x20,110x15,120x10,130x8

    rope extensions
    50x15,60x10,70x8

    4:00pm
    30g wph/30g wms

    5:00pm
    30g wph/4 rice cakes

    6:00pm
    1 cup egg whites/4 rice cakes

    8:00pm
    7oz chicken breast/salad

  29. #119
    RX MEMBER mrky03's Avatar
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    5:00am
    2 beta stax, 30g wph/30g wms

    5:30am
    16 min HIIT cardio, recumbent bike 216 cal

    6:00am
    2cups egg whites/1 packet oatmeal

    8:30am
    6 oz. chicken/ broccoli

    11:30am
    6 oz chicken/broccoli

    1:30pm
    30 wph

    2:30pm
    4 scoops Quake

    3:00pm
    30g wph/30g wms

    6 sets calves seated and standing

    6 sets abs, cable crunches and weighted leg lifts

    4 sets forearms

    4:00pm
    30g wph/30g wms

    5:00pm
    30g wph/3 rice cakes

    6:00pm
    6 oz chicken breast/3 rice cakes

    8:00pm
    6 oz. chicken breast/salad

  30. #120
    RX MEMBER mrky03's Avatar
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    5:00am
    2 Beta Stax, 30g wph/30g wms

    5:30am
    16min HIIT cardio, 216cal (TOUGH GOING THIS MORNING!)

    6:00am
    2 cups egg whites/1 packet oatmeal

    8:30am
    6 oz chicken breast/broccoli

    11:30am
    6oz. chicken breast/ broccoli

    1:30pm
    30g wph

    2:30pm
    4 scoops Quake

    3:00pm
    30g wph/30g wms

    deadlifts
    225x10,275x10,365x5,405x10,425x8

    close grip pullup to chest
    bdwt.x 10,9,7

    seated cable row
    140x12,160x10,180x8

    bent arm barbell pullover
    95x12,12

    shrugs
    315x15,405x10,455x7

    4:00pm
    30g wph/30g wms

    5:00pm
    30g wpi/3 rice cakes

    6:00pm
    30g wpi/3 rice cakes

    8:00pm
    6 oz. tilapia/broccoli

  31. #121

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    MR Consistancy!~-- U da man!

  32. #122
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    5:00am
    2 Beta Stax, 30g wph/30g wms

    5:30am
    16min HIIT cardio, 216cal (TOUGH GOING THIS MORNING!)

    6:00am
    2 cups egg whites/1 packet oatmeal

    8:30am
    6 oz chicken breast/broccoli

    11:30am
    6oz. chicken breast/ broccoli

    1:30pm
    30g wph

    2:30pm
    4 scoops Quake

    3:00pm
    30g wph/30g wms

    deadlifts
    225x10,275x10,365x5,405x10,425x8

    close grip pullup to chest
    bdwt.x 10,9,7

    seated cable row
    140x12,160x10,180x8

    bent arm barbell pullover
    95x12,12

    shrugs
    315x15,405x10,455x7

    4:00pm
    30g wph/30g wms

    5:00pm
    30g wpi/3 rice cakes

    6:00pm
    30g wpi/3 rice cakes

    8:00pm
    6 oz. tilapia/broccoli
    Awesome back routine! I cant wait to pull some deads tomorrow!

  33. #123
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    MR Consistancy!~-- U da man!
    I try my best James! Some elite company around here!

  34. #124
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Awesome back routine! I cant wait to pull some deads tomorrow!
    Thanks! Deads and squats are our bread and butter are they not? LOL

    I normally don't go this many reps but I've been having some low back issues lately. Just testing the water.

  35. #125
    BARBARIAN BROTHER joedemarco's Avatar
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    Great workout and great sets on those deads. You feel like you are on course with your dieting? Have you dropped any weight?

  36. #126
    RX MEMBER KevinCouch's Avatar
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    Do you still have plenty of energy with this diet? Is your body beginning to change yet? Seems like when I begin my diet a couple of weeks into it I wake up in the morning (or the middle of the night) and look in the mirror and see overnight improvements. Then you know you're on your way!!

  37. #127
    RX MEMBER KyMuscle's Avatar
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    I, too, was wondering about your diet, Joel. I always assumed you were a high-carb dieter, but that doesn't seem to be the case. Moderately low carbs, but close to zero fat, I see.

    When I cut both fats and carbs that low, I wither away to nothing. It obviously works for you, because your conditioning is always stellar, but, like Kevin, I wonder about your energy levels.

  38. #128
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by joedemarco View Post
    Great workout and great sets on those deads. You feel like you are on course with your dieting? Have you dropped any weight?
    Thanks, I've dropped a few lbs. Kinda feel like I'm behind schedule right how because I usually diet for 20 weeks. 14 weeks to go! I'm usually ahead of schedule anyway, should start looking pretty good about 8 weeks into it.

  39. #129
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KevinCouch View Post
    Do you still have plenty of energy with this diet? Is your body beginning to change yet? Seems like when I begin my diet a couple of weeks into it I wake up in the morning (or the middle of the night) and look in the mirror and see overnight improvements. Then you know you're on your way!!
    I'm only a week into it, takes a couple to really get my metabolism going. I know what you mean though, once I get things rolling you can see a difference everyday. I'm pissed at myself for getting so fat over the holiday's! Too much Christmas cheer! lol

  40. #130
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by KyMuscle View Post
    I, too, was wondering about your diet, Joel. I always assumed you were a high-carb dieter, but that doesn't seem to be the case. Moderately low carbs, but close to zero fat, I see.

    When I cut both fats and carbs that low, I wither away to nothing. It obviously works for you, because your conditioning is always stellar, but, like Kevin, I wonder about your energy levels.
    Steve, my diet has evolved over the years. In the past I carb cycled 3 days low, one day high. That worked well but I always felt like crap by the end of day 3 on low carbs. Last year I started my diet the same way, about 8 weeks into it I was way ahead of schedule and decided to try the timed carb approach. It always made sense to me anyway. I actually borrowed this approach from looking at Jeff Rodriquez's diet. I just had to adjust it to my own needs. Energy levels are great, much higher than they were on the low carb/higher fat diet.

  41. #131
    GYM RAT JoeB8962's Avatar
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    Quote Originally Posted by mrky03 View Post
    Steve, my diet has evolved over the years. In the past I carb cycled 3 days low, one day high. That worked well but I always felt like crap by the end of day 3 on low carbs. Last year I started my diet the same way, about 8 weeks into it I was way ahead of schedule and decided to try the timed carb approach. It always made sense to me anyway. I actually borrowed this approach from looking at Jeff Rodriquez's diet. I just had to adjust it to my own needs. Energy levels are great, much higher than they were on the low carb/higher fat diet.
    Joel, I too was wandering..unless you count the packet of instant oatmeal you do not use what I refer to as ground carbs (rice, potatoes, etc) how come?

    JoeB

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    Quote Originally Posted by JoeB8962 View Post
    Joel, I too was wandering..unless you count the packet of instant oatmeal you do not use what I refer to as ground carbs (rice, potatoes, etc) how come?

    JoeB
    JoeB, I use waxy maize starch 30g in my pre and post workout shakes which makes up 90g of my daily carb intake. Its just easier for me to measure. I use a food scale to weigh out all my protein and carb portions. I will throw in some potatoes and rice as the diet goes along though. When my metabolism gets rolling I have to actually add calories.

    Right now I'm eating about 330g pro. 180g carb. Fats are pretty low but I'm using 6 EFA caps a day.

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    Ok, I had to makeup for my missed workout yesterday. Took my daughter out for her 23'rd birthday. I didn't do too badly, we went to ther Olive Garden and I got grilled steak/chicken/veg/roasted potatoes. Darn tasty compared to the chicken and broccoli I've been eating!

    7:00am
    1 cup steel cut oats/2 scoops wpi

    9:00am
    4 scoops Quake, 30g wph/30g waxy maize

    9:30am
    bench press
    135x20,135x12,185x10,225x6,255x8,265x6,275x4

    Still not superman on the bench but I'm able to do them with precision and best of all pain free! Good pump.

    incline dumbbell press
    110x7,7,6

    Used a lower incline than usual about 20 degrees.

    Hammer Strength decline press
    180x10,230x7,7

    barbell curl
    4 sets of 20,10,8,6

    concentration curl
    3 sets of 10,8,6

    Still nursing a bicep injury in my right arm so I used super strict form and really went for feel. Biceps blew right up!

    11:00am
    30g hydrolyzed whey/30g waxy maize

    12:30pm
    30g hydrolyzed whey/ 3 rice cakes

    I'll do my cardio later this afternoon probably after UK beats the crap out of LSU! LOL

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    Quote Originally Posted by mrky03 View Post
    Ok, I had to makeup for my missed workout yesterday. Took my daughter out for her 23'rd birthday. I didn't do too badly, we went to ther Olive Garden and I got grilled steak/chicken/veg/roasted potatoes. Darn tasty compared to the chicken and broccoli I've been eating!

    7:00am
    1 cup steel cut oats/2 scoops wpi

    9:00am
    4 scoops Quake, 30g wph/30g waxy maize

    9:30am
    bench press
    135x20,135x12,185x10,225x6,255x8,265x6,275x4

    Still not superman on the bench but I'm able to do them with precision and best of all pain free! Good pump.

    incline dumbbell press
    110x7,7,6

    Used a lower incline than usual about 20 degrees.

    Hammer Strength decline press
    180x10,230x7,7

    barbell curl
    4 sets of 20,10,8,6

    concentration curl
    3 sets of 10,8,6

    Still nursing a bicep injury in my right arm so I used super strict form and really went for feel. Biceps blew right up!

    11:00am
    30g hydrolyzed whey/30g waxy maize

    12:30pm
    30g hydrolyzed whey/ 3 rice cakes

    I'll do my cardio later this afternoon probably after UK beats the crap out of LSU! LOL
    You're smart to stay strict with the form and get the reps in for biceps

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    RX MEMBER mrky03's Avatar
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    Cussed my way though this one.

    squats
    135x20,225x10,275x10,335x8,385x9,395x6,405x6

    leg presses
    10plates x20,12plates x20,14plates x20

    leg extensions supersetted with leg curls
    120x20/75x12
    150x15/90x8
    165x15/75x12

    seated leg curls
    130x10,10,10

    Diet's staying constant, lost 3-4 lbs bdft. Starting to see abs better.

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