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  1. #676
    RX MEMBER mrky03's Avatar
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    Thanks Keith, these old school DY workouts are right up my alley.

  2. #677
    Forum Leader Hammerfit's Avatar
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    Outstanding training!

  3. #678
    FREAK Baldiewonkanobi's Avatar
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    Someone sit on your feet for those pullovers? YIPES


    Baldie
    MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM

  4. #679
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by Baldiewonkanobi View Post
    Someone sit on your feet for those pullovers? YIPES


    Baldie
    Probably have to next time I add weight! Lol

  5. #680
    RX MEMBER mrky03's Avatar
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    Good workout again today.

    decline press
    135x10,225x10,290x4+2fr

    HS incline press
    3 plates per side x 8 + 2 fr

    incline flys
    50x10,80x8+2fr

    cable cross
    47x12

    incline dumbbell curl
    30x10,55x8+1rp

    ez curl bar standing curl
    110x8+3

    hammer curls
    50x8

    Pumped!

  6. #681
    RX MEMBER mrky03's Avatar
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    I'm going to start posting my diet again. Keeps me honest!

    5:30am
    1 cup egg whites/2 whole eggs
    1/2 cup oats

    8:30am
    1cup egg whites/2 whole eggs
    1/2 cup oats

    11:30am
    8oz chicken breast
    12 oz green beans

    1:30pm
    2 scoops whey
    apple

    2:30pm
    2 scoops Scivation Novem

    3:00pm
    workout

    3:40pm
    2 scoops whey
    bannana

    6:00pm
    8 oz chicken breast
    large salad/2 tbsp Newman's vinegar and oil dressing

    8:00pm
    1 scoop whey
    20g naturally more peanut butter.

    Supps
    multi vitamin
    b complex with C
    3-6-9 omega caps (9 per day)
    glucosamine/msm (2 per day)

  7. #682
    OLYMPIAN masterschamp's Avatar
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    Joel,
    Is that yor regular off season diet? Looks close to a contest diet.

    Keith
    Last edited by masterschamp; 01-13-2012 at 08:14 AM.

  8. #683
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel,
    Is that yor regular off season diet? Looks close to a contest diet.

    Keith
    Keith, it is pretty tight. I'm going to lean out, might compete in April. We'll see how it goes. Either way I will be in shape by then.

  9. #684
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by mrky03 View Post
    I'm going to start posting my diet again. Keeps me honest!

    5:30am
    1 cup egg whites/2 whole eggs
    1/2 cup oats

    8:30am
    1cup egg whites/2 whole eggs
    1/2 cup oats

    11:30am
    8oz chicken breast
    12 oz green beans

    1:30pm
    2 scoops whey
    apple

    2:30pm
    2 scoops Scivation Novem

    3:00pm
    workout

    3:40pm
    2 scoops whey
    bannana

    6:00pm
    8 oz chicken breast
    large salad/2 tbsp Newman's vinegar and oil dressing

    8:00pm
    1 scoop whey
    20g naturally more peanut butter.

    Supps
    multi vitamin
    b complex with C
    3-6-9 omega caps (9 per day)
    glucosamine/msm (2 per day)

    Looks like somebody's getting ready to make some serious noise! Hell Yeah!

  10. #685

    Default

    I need to get on a plan close to this, looks Perfect!!

  11. #686
    RX MEMBER mrky03's Avatar
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    5:00am
    1 scoop Novem
    1 scoop xtend

    5:30am
    hiit cardio min recumbent bike

    6:00am
    1 cup egg whites/2 whole eggs
    1/2 cup oats

    8:30am
    8oz chicken/8oz broccoli

    11:30am
    8oz chicken/salad/2 tbsp newman's vinegar & oil dressing

    1:30pm
    2 scoops whey/apple

    2:30pm
    2 scoops Novem

    3:00pm

    Leg ex
    150x12
    190x10
    300x12+2fr

    Leg press
    670x12
    850x10
    1230x12 (bout blew a gasket! Lol)

    Hacks
    2 plates x10
    3 plates x8
    4 1/2 plates x 8+1fr

    Seated leg curl
    130x10
    215x8+3fr

    Standing leg curl
    40x9+3fr

    Calf press
    670x18rp

    Seated calf
    4 plates x10+3fr

    3:45pm
    2 scoops whey/creative/banana

    6:00pm
    grilled chicken breast/sweet potato fri's/salad
    Slice of my daughter's birthday cake!

    9:00pm
    2 scoops whey/20g peanut butter

  12. #687
    RX MEMBER mrky03's Avatar
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    Smithe press
    1 plate x 12
    1 1/2 plates x 10
    2 plates + 5 x 6+1fr

    Laterals
    30x10
    45x9+partials

    Cable lateral
    25x8+3fr

    HS shrug
    3 plates x10
    4 plates x10
    5 plates + 35x10+burns

    Upright row
    145x8

    Press downs
    70x12
    85x12
    120x8+2fr

    Sculls
    110x8+2fr

    Dumbbell extension
    85x8+2fr

    Cable crunch
    115x19,14

    Leg raise
    35x15,13

    Bdwt up despite diet and cardio. Good thing? We'll wait and see!



  13. #688
    OLYMPIAN masterschamp's Avatar
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    Joel,
    Sometimes when I start my diet, I too, will experience a jump in weight ( 2-3 lbs) during the first few days. After that, things start moving along, in terms of dropping BF and excess water. I think ( just a guess) it is an initial reaction to the increased cardio...body says "wait a minute, even though you have dropped carbs, I,m holding on to my water that's in those legs!!" .... maybe kind of similar to legs holding a little water after a heavy weight session. This happens even while my bathroom time is increased due to letting go of water systemically because of the reduced carbs... Usually lasts about 3 days for me.

    Keith
    Last edited by masterschamp; 01-17-2012 at 08:41 AM.

  14. #689
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel,
    Sometimes when I start my diet, I too, will experience a jump in weight ( 2-3 lbs) during the first few days. After that, things start moving along, in terms of dropping BF and excess water. I think ( just a guess) it is an initial reaction to the increased cardio...body says "wait a minute, even though you have dropped carbs, I,m holding on to my water that's in those legs!!" .... maybe kind of similar to legs holding a little water after a heavy weight session. This happens even while my bathroom time is increased due to letting go of water systemically because of the reduced carbs... Usually lasts about 3 days for me.

    Keith

    Same here...it's the body trying to protect itself from your newest onslaught of torture

  15. #690
    RX MEMBER mrky03's Avatar
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    Sounds exactly like what I'm experiencing. Going to the bathroom constantly! Things seem to be leveling off though. My morning weight was 211 and my evening weight was 217 yesterday.

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