Hiya! ~~> MawkieMawk's Training Journal - Welcome! :)

[The Solution]

Volume, lots of weight, punishment, and destruction sum of this workout my man.

You brought your A game and its clear you have a hunger for the gym from the time off. This freak is off the leash and ready to wreck havoc.

keep it up boy.

[R_Bid]

16 plates plus sled... you're looking at around 770 pounds with that, right? that's a lot of weight!

[nrk5014]

WOWWWW!!!!!!!

VERY impressive work today mark. That looks SICK!

[nads786]

ur endurance is sick man

what were your starting lifts, your pretty damn strong

[Surive123]

190.5


15 more pounds guy! How long have you been at this goal? hell I could put on 30 by thanksgiving if i tried :p

Have you ever tried consistent low-rep workouts? I am curious to see how you responded to those.

[Universal Rep]

//INTRA-AID REVIEW DAY 2\\
Hands down, this crap WORKS and WORKS GOOD. If you're workouts are high-volume, high-intensity, and long... TAKE THIS STUFF and GET IT NOW. Second day on it, I mixed it with 24 or 26 oz. of water and sipped it throughout... and I DEFINITELY noticed it and DEFINITELY saw it with my lifts. Tasted much better with more water, and lasted longer too... By the end of my workout, I still felt fresh AND strong. I am looking forward to using it the next few days, and plan on a permanent investment in it once this bottle is up. :D


Nice... How did ya like the taste? My sweet spot on the water is about 25-30 oz....

[mrdead]

Great leg session!!! Love the volume!!!

[MawkieMawk]

Volume, lots of weight, punishment, and destruction sum of this workout my man.

You brought your A game and its clear you have a hunger for the gym from the time off. This freak is off the leash and ready to wreck havoc.

keep it up boy.

Thanks, Bobmeister. :)


16 plates plus sled... you're looking at around 770 pounds with that, right? that's a lot of weight!

Ehh, I never count the 'sled' as much weight for legs. So we'll say 720 lbs. and that makes me look forward to hitting 770 lbs. :D


WOWWWW!!!!!!!

VERY impressive work today mark. That looks SICK!

My legs are killing me right now. I keep having to get up from my desk at work to stretch them, haha...


ur endurance is sick man

what were your starting lifts, your pretty damn strong

Starting lifts as in, what?
When I first started, I was a weakling. I remember working out with 40lb DBs on Flat Bench Press.... haha. Thanks for the kind words man! :)


190.5


15 more pounds guy! How long have you been at this goal? hell I could put on 30 by thanksgiving if i tried :p

Have you ever tried consistent low-rep workouts? I am curious to see how you responded to those.

Haha, I've put on a solid 4 - 5 lbs. since I started the Keto diet about a month ago or so. I'm getting there!! Keep at me, I like the challenge! :)

And yes, I did try consistent low-rep workouts when I first started lifting. I saw no great benefit to them. My muscles do not react the way they do to low-rep workouts as they do to volume. My only issue is eating, which I'm getting better at as each day passes! :)


Nice... How did ya like the taste? My sweet spot on the water is about 25-30 oz....

Taste was better. Not as thick as the first day. Didn't make me feel queezy, either. I'm excited what the next week will bring with the product, to see how real of a deal it is! :)


Great leg session!!! Love the volume!!!

Thanks man! If you browse through my workouts, you'll see - I'm a king of volume. Trying to follow in the large footsteps of Hola Bola with his workouts, as my body reacts ten-fold to high volume workouts!

[The Solution]

Ready to get your back workout on today or what bro!? i look forward to some destruction, and lots of it.

[MawkieMawk]

**DAY 3 - BACK/ABS**
TOTAL SETS: 48 SETS
TOTAL TIME: 100 MINUTES
DATE: 09/16/2008
END OF WORKOUT WEIGH-IN: 192.5 lbs. :D

~ YATES ROWS ~ (with 2 second hold at contraction point...)
135 x 15
135 x 15
135 x 15
155 x 12
155 x 12
185 x 6
205 x 6
225 x 4
235 x 3 alternating sets with...
155 x 12

~ DB ROWS ~
70 x 10/10
100 x 6/6
120 x 6/6
120 x 6/6
120 x 6/6
120 x 6/6
70 x 15/15 :45 second rest...
100 x 8/8 :45 second rest...
70 x 15/15 :45 second rest...
100 x 8/8 :45 second rest...
70 x 15/15

~ HS CHIN-UPS ~ [1:00 rests...]
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

~ BB SHRUGS ~
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30 :eek:

~ HS ISO ROWS ~ (total weight...)
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12

ALTERNATING SETS WITH...

~ LEG RAISES ~
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

>> NOTES FROM THE WORKOUT: Tiring day. Thanks to the Intra-Aid (and ridiculously good music on my iPod ;) ) for getting me through it. Messed around with my Yates Rows, could've gone higher and the holds at top of the contractions were awesome. Was very happy with my BB shrugs as well (pulled rep/set PR's ) - I plan on doing something ridiculous next back workout with my shrugs... CAN'T WAIT!!! :cool: I'm adding some ab exercises into my workouts for additional work - on days before my 'off-days'. (every third day...)

Best part of the day was finding out the scale I've been using is off by 2-3 lbs. on the LIGHT SIDE. So, the weight I'm recording is what is coming up on the scale WITHOUT the difference of that weight difference. Which means, I'm heavier then I thought!

Off-day tomorrow... Going to try and get a lot of sleep tonight. Keep up the hard work everyone. :D



//INTRA-AID REVIEW DAY 3\\
Well, tonight was definitely some positive work from the Intra-Aid. I was on about 5 hours of sleep the night before and still managed to pull some relatively good weight. On top of that, I sipped it the entire workout, added some more water, and things were even better. Taste was better, went down better, and I did notice this stuff giving me the extra push in my last alternating set. Again, I'm looking forward to my workouts next week to really see how this stuff kicks in and works, but so far I give it a big thumbs up! :)

[The Solution]

Where my PR's at boy!?

For shrugs try alternating between front and behind those will get you going, and try some Overhead shrugs, they have an article on them on t-nation.com

good way to switch things up bro. Keep killing it Mark.

[Earn_It]

Some sick workouts there, especially the legs.
Even with your supplementation I don't know how you get through all that, I did two "big" exercises for my legs today and really felt I was going to be sick, had to sit down for a breather then call it a day. That only happens to me with legs though!
Anyway, looks like you're heading towards the big 200 for weight, good work man!

[nrk5014]

sick job bro. that's a RIDICULOUS workout!

[MawkieMawk]

Where my PR's at boy!?

For shrugs try alternating between front and behind those will get you going, and try some Overhead shrugs, they have an article on them on t-nation.com

good way to switch things up bro. Keep killing it Mark.

I've tried all the variations - the only ones I see actual progress from are BB and DB regular shrugs. "Behind shrugs" are a waste of my time... lol. Thanks for the tips man! :)


Some sick workouts there, especially the legs.
Even with your supplementation I don't know how you get through all that, I did two "big" exercises for my legs today and really felt I was going to be sick, had to sit down for a breather then call it a day. That only happens to me with legs though!
Anyway, looks like you're heading towards the big 200 for weight, good work man!

Sometimes I don't know how I get through it either... lol.
It's mind over matter - when you feel sick, go twice as hard!
I'm all for training until you almost pass out. A few weeks ago when I did the fifteen sets of 135 ATG squats on 1:00 rests, I had to literally take a 5 minute break after Set number 9 because I felt this close to blacking out... lol.

Thanks man, glad you stopped by. 200 is right around the corner, I can feel it! :) :) I


sick job bro. that's a RIDICULOUS workout!

Thanks man, when are we training? Help me get Hoomgar to get something going in South-Central PA so we can all meet up!!

In other news...
Off-day from the gym today - gonna feel great getting some rest. Got alot to do at work today, gonna eat alot (I actually had a bowl of cereal this morning on a non-carb-up day... :eek: ) and I have research to do tonight along with getting some web design stuff up!

Chest on Thursday, Legs on Friday, and Back on Saturday...

Oh, and if you haven't heard... Our economy is this close to being in absolute turmoil... The more 'government bail-outs' these companies get, the worse off we will be. I suggest everyone begin reading into Austrian Economics and the study of sound money and a true gold standard - unlike our current economy with overbearing predatory credit lendors on a set-up-to-fail fiat currency system.

[MawkieMawk]

UPDATE: NEW PROTEIN, YAY!!
Just placed my order on *** Nutrition for 10lbs. of the Chocolate Scivation Whey... came to under $70 including shipping, and apparently there's a TON of servings. Thanks to Nicolas for the referral, :)

[nrk5014]

UPDATE: NEW PROTEIN, YAY!!
Just placed my order on *** Nutrition for 10lbs. of the Chocolate Scivation Whey... came to under $70 including shipping, and apparently there's a TON of servings. Thanks to Nicolas for the referral, :)

wow, who woulda guessed?!?!?! ;)

[MawkieMawk]

**DAY 3 - BACK/ABS**
TOTAL SETS: 48 SETS
TOTAL TIME: 100 MINUTES
DATE: 09/16/2008
END OF WORKOUT WEIGH-IN: 192.5 lbs. :D

~ YATES ROWS ~ (with 2 second hold at contraction point...)
135 x 15
135 x 15
135 x 15
155 x 12
155 x 12
185 x 6
205 x 6
225 x 4
235 x 3 alternating sets with...
155 x 12

~ DB ROWS ~
70 x 10/10
100 x 6/6
120 x 6/6
120 x 6/6
120 x 6/6
120 x 6/6
70 x 15/15 :45 second rest...
100 x 8/8 :45 second rest...
70 x 15/15 :45 second rest...
100 x 8/8 :45 second rest...
70 x 15/15

~ HS CHIN-UPS ~ [1:00 rests...]
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

~ BB SHRUGS ~
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30
225 x 30 :eek:

~ HS ISO ROWS ~ (total weight...)
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12
180 lbs. x 12/12

ALTERNATING SETS WITH...

~ LEG RAISES ~
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

>> NOTES FROM THE WORKOUT: Tiring day. Thanks to the Intra-Aid (and ridiculously good music on my iPod ;) ) for getting me through it. Messed around with my Yates Rows, could've gone higher and the holds at top of the contractions were awesome. Was very happy with my BB shrugs as well (pulled rep/set PR's ) - I plan on doing something ridiculous next back workout with my shrugs... CAN'T WAIT!!! :cool: I'm adding some ab exercises into my workouts for additional work - on days before my 'off-days'. (every third day...)

Best part of the day was finding out the scale I've been using is off by 2-3 lbs. on the LIGHT SIDE. So, the weight I'm recording is what is coming up on the scale WITHOUT the difference of that weight difference. Which means, I'm heavier then I thought!

Off-day tomorrow... Going to try and get a lot of sleep tonight. Keep up the hard work everyone. :D



//INTRA-AID REVIEW DAY 3\\
Well, tonight was definitely some positive work from the Intra-Aid. I was on about 5 hours of sleep the night before and still managed to pull some relatively good weight. On top of that, I sipped it the entire workout, added some more water, and things were even better. Taste was better, went down better, and I did notice this stuff giving me the extra push in my last alternating set. Again, I'm looking forward to my workouts next week to really see how this stuff kicks in and works, but so far I give it a big thumbs up! :)


Bumpity bump bump!!


wow, who woulda guessed?!?!?! ;)

You da man! lol.

[Screamin]

**DAY 3 - BACK/ABS**
TOTAL SETS: 48 SETS
TOTAL TIME: 100 MINUTES
DATE: 09/16/2008
END OF WORKOUT WEIGH-IN: 192.5 lbs. :D
Good grief man...seriously, that is INTENSE...

[vbsunbum1]

UPDATE: NEW PROTEIN, YAY!!
Just placed my order on *** Nutrition for 10lbs. of the Chocolate Scivation Whey... came to under $70 including shipping, and apparently there's a TON of servings. Thanks to Nicolas for the referral, :)

Ohhhhh...you are gonna LOVVVVE this stuff!!!!!!! I am ADDICTED to it! I think I have 3 or 4 shakes a day of this! ...I swear there has GOT to be some crack in it! LOL! ;)


Mark- a few things:

1) You are a freakin' machine hun! Good lord! Your workouts are INSANE...WICKED...SICK!!! Dayum! ...ummm... me likey! :D ...and gonna be chatting it up with you about them after my comp(s) in November!

2) I want to thank you (again...cuz I did in my journal already) about the incredible compliments you gave me today. Yes, I am busting my azz day in and day out to bring the best package to the stage in November ...but it is awesome to be told (as a woman) that I am "looking great" as a beautiful woman and not just looking great as in health wise. I hope this made sense. LOL! ...any way ...You made my day! :)

3) I remember a comment you made in LazieBone's journal back when he was getting ready or just had a date. You were telling him that he should have gone with candles, romantic dinner, and throw on some Ne-Yo (definitely!) ... from a woman's point of view on that... ummm... Absolutely! ... Right On! ...
You will make some lady a very lucky lady one day. :)

That's all for now. :D

[The Solution]

UPDATE: NEW PROTEIN, YAY!!
Just placed my order on *** Nutrition for 10lbs. of the Chocolate Scivation Whey... came to under $70 including shipping, and apparently there's a TON of servings. Thanks to Nicolas for the referral, :)

58 on bodybuilding.com with the 10% off coupon, just sayin' :D
You will love it bro, make some sludge with it (like in that video i sent you ) its pretty heavenly,

Try nuking it and making the fudge brownie! Nom Nom Nom!

1g of carbs FTW in this stuff.

[Universal Rep]

//INTRA-AID REVIEW DAY 3\\
Well, tonight was definitely some positive work from the Intra-Aid. I was on about 5 hours of sleep the night before and still managed to pull some relatively good weight. On top of that, I sipped it the entire workout, added some more water, and things were even better. Taste was better, went down better, and I did notice this stuff giving me the extra push in my last alternating set. Again, I'm looking forward to my workouts next week to really see how this stuff kicks in and works, but so far I give it a big thumbs up! :)


Adding more water def seems to make a difference. Where are ya at now with the water?

[mrdead]

Thanks man! If you browse through my workouts, you'll see - I'm a king of volume. Trying to follow in the large footsteps of Hola Bola with his workouts, as my body reacts ten-fold to high volume workouts!

I'm the same way... ESPECIALLY on leg day...

[PokLim]

THose are some monster shrugs man. Holy Traps batman !!

[PaC-mAn8]

I dont even think Hola uses as much volume as you.

Everytime I see your workouts, I want to try high volume. But I dont know if its for me yet. My lifts are not upto yours.

[The Solution]

I dont even think Hola uses as much volume as you.

Everytime I see your workouts, I want to try high volume. But I dont know if its for me yet. My lifts are not upto yours.

Not during your holiday!! + Mark is eating a lot more than you as well.

[liftingbuddy1]

Wow, you really make good use of every second in the gym.....48 sets in 100 mins....good stuff!! Those Dumbbells Rows are insane....:)

Mike

[MawkieMawk]

Good grief man...seriously, that is INTENSE...

I was hurting man... My day off yesterday was beneficial and I'm stoked for the gym today.


Ohhhhh...you are gonna LOVVVVE this stuff!!!!!!! I am ADDICTED to it! I think I have 3 or 4 shakes a day of this! ...I swear there has GOT to be some crack in it! LOL!


Mark- a few things:

1) You are a freakin' machine hun! Good lord! Your workouts are INSANE...WICKED...SICK!!! Dayum! ...ummm... me likey! ...and gonna be chatting it up with you about them after my comp(s) in November!

2) I want to thank you (again...cuz I did in my journal already) about the incredible compliments you gave me today. Yes, I am busting my azz day in and day out to bring the best package to the stage in November ...but it is awesome to be told (as a woman) that I am "looking great" as a beautiful woman and not just looking great as in health wise. I hope this made sense. LOL! ...any way ...You made my day!

3) I remember a comment you made in LazieBone's journal back when he was getting ready or just had a date. You were telling him that he should have gone with candles, romantic dinner, and throw on some Ne-Yo (definitely!) ... from a woman's point of view on that... ummm... Absolutely! ... Right On! ...
You will make some lady a very lucky lady one day.

That's all for now. :D

1.) Thanks.
2.) You deserve to hear those things - if you haven't noticed, I'm pretty blunt when I say stuff and I speak the truth... so you're welcome. :D
3.) Yes. Ne-Yo, Candles, Rose Pedals, Romantic dinner... Walks on the beach, Midnight picnics under the moon...

P.S. - Everyone get Ne-Yo's new album. If you are trying to impress a girl, especially...


58 on bodybuilding.com with the 10% off coupon, just sayin'
You will love it bro, make some sludge with it (like in that video i sent you ) its pretty heavenly,

Try nuking it and making the fudge brownie! Nom Nom Nom!

1g of carbs FTW in this stuff.

Just checked UPS. As I'm sitting here at work, it's being delivered to my apartment. Yay! :)


Adding more water def seems to make a difference. Where are ya at now with the water?

I'm basically filling up an entire Shake Cup, and it's doing the trick well. If I feel it get a bit 'heavy' in my stomach, I spend some extra time at the water fountain gulping down some water to coincide with the strength of the Intra-Aid.


I'm the same way... ESPECIALLY on leg day...

Yeah dead, I love volume on Leg Days. My body has reacted so well with volume, it's great!!! :)


THose are some monster shrugs man. Holy Traps batman !!

Thanks, Pok. Missed ya, glad you're back in! haha...


I dont even think Hola uses as much volume as you.

Everytime I see your workouts, I want to try high volume. But I dont know if its for me yet. My lifts are not upto yours.

Hola is a beast. I do more sets than him, but that may be chaning sooner then later... May bump my workouts down to ~40 sets/workout. We'll see!


Not during your holiday!! + Mark is eating a lot more than you as well.

Agreed. If you're not eating your ass off (and some days, I'm not... and I literally pass out in the gym, lol) I'd suggest avoiding the high volume stuff.

But, if you ARE eating enough (post-holiday), you should look into high-volume. No matter what your lifts are, you'll see increases. And you will shock the crap outta your body! hahah... Let me know if you want any sort of help getting something set up, PM me or something and maybe we can talk about getting you on some more volume. :)


Wow, you really make good use of every second in the gym.....48 sets in 100 mins....good stuff!! Those Dumbbells Rows are insane....

Mike

Thanks, Mike. ... Might I just add, everyone check out Mike's journal. He's been having some real good lifts and I'd encourage everyone to check his workouts out. The more positivity, the better!

------

UPDATE:
My Scivation Whey is being delivered to my house tonight. I'm gonna be making all sorts of conglomerates of food with it for additional protein. Apparently - too - there's like 1g of carbs per serving or something, which works awesome for me. Yiiipeeeeeee! :)

CHEST and SHOULDERS tonight. Going to spend some time trying to figure out the best way to hit both as hard as possible tonight as I'm writing up what my workout is going to be... Hopefully gonna be a rough day in the gym, in a good way! :D

Also, for everyone "repping" me as of late... I appreciate it, and will be repping back. I guess I'm on "re-charge" or whatever right now, but I can't give reputation to most who have done for me. lol... I'm officially a forum nerd.

[The Solution]

Bench
Incline DB
Dips

Military Press / Arnold DB Press
Side Laterals
Upright Rows


Put your volume to work my man

[MawkieMawk]

Bench
Incline DB
Dips

Military Press / Arnold DB Press
Side Laterals
Upright Rows


Put your volume to work my man

1.) Flat Bench and I, we don't collide ever. It's complete horse **** and my body does nothing to react with it. I will not use a BB Flat Bench, only DB's... and when I do DB Flat Bench, I hold them parallel to my body, not perpindicular, focusing on the contraction atop the pushing movement.

2.) Arnolds are awesome. I'm not happy with my shoulder development and will be working on this alot the next few weeks.

3.) Upright rows - waste of time... lol.

[nrk5014]

Incline DB's
Seated DB Press (Or HS Press or Arnolds)

Flat DB's
-- Alternating w/ --
Standing DB Laterals

Flye Variation
-- Alternating w/ --
Rear Delt Variation

[nads786]

high rep/high volume/low rest isos

db laterals/rear db laterals

[MawkieMawk]

Incline DB's
Seated DB Press (Or HS Press or Arnolds)

Flat DB's
-- Alternating w/ --
Standing DB Laterals

Flye Variation
-- Alternating w/ --
Rear Delt Variation


high rep/high volume/low rest isos

db laterals/rear db laterals

Thanks for the tips, guys...
We'll see what I throw together, who knows... May switch it up a ton, may only vary a few things... We'll see! :)

GYM IN T-MINUS 3.5 HOURS.... THIS DAY IS GOING SLOW AS HELL... LOL.

[The Solution]

Lots of Variety + Lots of Volume = PAIN!

Bring it Mark.

[MawkieMawk]

**DAY 5 - CHEST/SHOULDERS**
TOTAL SETS: 51 SETS
TOTAL TIME: 115 MINUTES
DATE: 09/18/2008
END OF WORKOUT WEIGH-IN: 193 lbs. :cool:

~ DB INCLINE ~ (Used on higher degree of bench...)
50's x 20
60's x 20
70's x 12
80's x 6
80's x 6
80's x 6
80's x 6 dropset to...
60's x 12

~ DIPS ~
+45 lbs x 15
+70 lbs x 8
+70 lbs x 8
+70 lbs x 8
+70 lbs x 8
+70 lbs x 8
+70 lbs x 8 dropset to...
+45 lbs x 10 dropset to...
BW x 12

~ FLAT DBs ~ (using parallel grip to body, similar grip to that of what you'd use doing flies)
60's x 10
60's x 10
60's x 10
70's x 6
70's x 6
70's x 6
70's x 6
70's x 6 dropset to...
50's x 16

~ ARNOLD'S ~
35's x 12
45's x 6
45's x 6
45's x 6
45's x 6
45's x 6
45's x 6 [i[dropset to...[/i]
35's x 12

~ INCLINE FLIES ~ (@ 60 degree bench or higher... on :45 rest...)
35's x 10
35's x 9 :rolleyes: (wtf...)
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 7 (lol, I'm tired... :p )

~ SIDE DELT RAISES ~ (on :15 rests... :eek: )
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10
20's x 10/10

>> NOTES FROM THE WORKOUT: Nothing too special. All-around good workout. I did alot of my exercises on higher inclines to try and focus more on shoulders. Even dips, I tried to lean forward extra hard to hit shoulders a bit hard. Nothing too hard weight-wise either, just really focusing on good form and hitting things. I could've gone heavier on some things, but it's no biggie. All-around, decent workout.... My feeling on it: "Meh... :p "

But, on a good note, 193 lbs on the scale that's 2-3 lbs on the light side... which is a good thing. :)



//INTRA-AID REVIEW DAY 4\\
Well, for the first time in the four days taking this stuff... I can honestly say I did not feel the "extra bite" today this stuff was supposed to deliver. Not sure if I was out of it or what, but I just didn't feel it. I'm afraid this may happen the next few days, then "re-kick" in again after about a week... or about Day 12 of taking it... but we will see. I still have faith in it, maybe it was just an off-day... Who knows?! :rolleyes:

[The Solution]

You sure put in work Today Marc, I like the variety and the different angles you are trying to hit your body with to make it grow. Seems like your shoulders/chest lag to your back/legs which are superior in strength IMO.

You know where work needs to be done, now its time to get it done.
Way to get in there and smash it

Diggin them arnolds :cool:

[nrk5014]

In regards to the "you do more volume than hola" comment....I think he was right lol :)

sick ass workout tho boss.

[nads786]

how pumped were ur shoulders from those db laterals?

give the lateral machine a shot too you mite enjoy them

[MawkieMawk]

You sure put in work Today Marc, I like the variety and the different angles you are trying to hit your body with to make it grow. Seems like your shoulders/chest lag to your back/legs which are superior in strength IMO.

You know where work needs to be done, now its time to get it done.
Way to get in there and smash it

Diggin them arnolds :cool:

Agreed. I know where my weak points are, hence the variety.
However, these numbers don't necessarily speak for how 'weak' they are because I changed things up. But I do agree. Thanks for the critique, man!


In regards to the "you do more volume than hola" comment....I think he was right lol :)

sick ass workout tho boss.

Haha, yeah... thanks man. :)


how pumped were ur shoulders from those db laterals?

give the lateral machine a shot too you mite enjoy them

Not a fan of the machines at all... that's just my .02. haha...

In other news...

Well, thanks to the fact that my legs are still going through MAJOR DOMS and the fact I'm running on ~ 4 hrs of sleep right now ( :( ), I'm postponing my "Day 6" Legs day in the gym today. Not risking injuring myself because I'm too tired to keep the bar on my back to squat, lol. This may change, however, depending how my day goes but chances are I will not be in the gym this evening. (Gametime decision... we'll see how it goes! lol...)

Scivation Protein came in yesterday, pretty stoked about that. Got back tomorrow. Also excited for that, of course.

Also, I'm toying with the idea of [u]switching up my work-out routine[/b] but this is just one of those random ideas I have. Will keep everyone up to date. Diet is still going really well - next "carb-up" day is Sunday... yay! (Went 7-days without a carb-up day... just to see if there's any noticeable differences during carb-up.)

Good luck with everyone's workouts today!

[The Solution]

Got some Xtend huh!? let see how the intra-aid plays compared to that, that will be an interesting comparison.

Way to be wise and think ahead of time Mark, have a good day @ work bro.

[MawkieMawk]

Got some Xtend huh!? let see how the intra-aid plays compared to that, that will be an interesting comparison.

Way to be wise and think ahead of time Mark, have a good day @ work bro.

Hahaha, no I meant to type "Protein" instead of Xtend. lol...

Hence the whole 4 hours of sleep thing... man, this is going be a LOOOONG day! lol....

[MawkieMawk]

ROUTINE CHANGE UPDATE

So, I've decided to change my lifting routine as of Monday, September 22nd.
I will lift back tomorrow like I normally would, take my day off on Sunday (which is also a carb-up day...) and start fresh on Monday.

I am going to spend the next few days researching different workout routines to find out which would work best for me. Of course, whichever I pick will still incorporate my signature volume, but I want to be able to focus on increasing strength in certain areas and still putting on muscle mass (which hasn't been an issue as of yet...)

As of right now, I'm really looking into the 8-Day Rotation created by Hola Bola, simply because of its emphasis on a Shoulder day. It is set up as followed:

Day 1 - Shoulders/Abs
Day 2 - Quads/Calves
Day 3 - Back/Traps
Day 4 - Chest/Abs
Day 5 - Off
Day 6 - Hamstrings/Calves/Traps (if I want...)
Day 7 - Biceps/Triceps/Abs
Day 8 - Off

The reason I like this is the emphasis on a Shoulder-only and Chest-only day. This will allow me to hit them extra-hard, and not have to worry about hitting both in the same workout and fatiguing fast (especially with my volume). Also, this routine should dramatically reduce my time in the gym, even though my set schemes will still be ~40 sets.

[nrk5014]

I almost gave both of these programs a go. I like it. It's a nice change of pace too. Less frequency, but high volume nonetheless.

[vbsunbum1]

Hiya!!! :)

Just dropping by to check in on my favorite high volume guy! Insanity is still thru the roof and I love it!

I think the 8 day rotation would be money for you!

How are you liking the SciVation Protein? Are you loving it as much as I do? :D

[The Solution]

give it a go bro! lets see the results it brings.

[JY_21]

new workout sounds great bro. im changing my workout as well :D. starts monday!!

[nrk5014]

LET'S GO PSU!!!!

;)

[MawkieMawk]

I almost gave both of these programs a go. I like it. It's a nice change of pace too. Less frequency, but high volume nonetheless.

Troooo!


Hiya!!!

Just dropping by to check in on my favorite high volume guy! Insanity is still thru the roof and I love it!

I think the 8 day rotation would be money for you!

How are you liking the SciVation Protein? Are you loving it as much as I do?

Thanks, Dawn. You're my favorite MILF... hahaha.
Can't wait to start the 8-day... and the Protein is very tasty, A+ so far!


give it a go bro! lets see the results it brings.

Yipee!


new workout sounds great bro. im changing my workout as well . starts monday!!

Great man! Can't wait to see it.


LET'S GO PSU!!!!

Meh... our starting QB is missing... and besides, PSU vs. Temple in a fight... who would win? :p

-------------------------------------------------------------------------

**DAY 7 - BACK**
TOTAL SETS: 44 SETS
TOTAL TIME: 119 MINUTES
DATE: 09/20/2008
END OF WORKOUT WEIGH-IN: 192 lbs.

~ RACK PULLS ~ (Bar at knee level...)
225 x 20
315 x 15
405 x 10
455 x 4
475 x 3
495 x 3
515 x 1 :eek: dropset to...
225 x 15

~ DB ROWS ~
70's x 10/10
80's x 10/10
95's x 10/10
105's x 8/8
110's x 8/8
110's x 8/8
110's x 8/8
120's x 6/6
120's x 6/6
120's x 6/6 dropset to...
100's x 10/10 dropset to...
80's x 10/10

~ CG CABLE PULLDOWNS ~
10 x 15
130 x 12
150 x 10
170 x 7
190 x 5
210 x 3 dropset to...
150 x 10 dropset to...
110 x 15


~ BB SHRUGS ~
225 x 20
275 x 15
275 x 15
275 x 15
275 x 15
275 x 15 dropset to...
225 x 20

ALTERNATING SETS WITH...

~ DB SHRUGS ~
100's x 15
110's x 12
110's x 12
110's x 12
110's x 12
110's x 12 dropset to...
100's x 15


~ WG HORIZONTAL CABLE PULLS ~
100 x 12
100 x 12
100 x 12
100 x 12

>> NOTES FROM THE WORKOUT: Whatta way to end my 12-day rotation before a day-off/carb-up day tomorrow... and then off to the 8-Day Rotation on Monday. :)

Very very happy with my rack pulls. Everything bolded and in red are PR's in some way (Reps/Weight/Sets). 515 x 1 went up with EASE. I think I am going to shoot for a 550 lb. pull in the next month.

Every time I have a bad lift, I can always depend on my back to put a smile back on my face. Have a safe weekend everyone - if you're drinking, don't drive. Be safe, stay smart, work hard, and play hard! :-D



//INTRA-AID REVIEW DAY 5\\
Welp, again I felt the Intra-Aid today. After a poor showing two days ago in the gym, I feel as though this stuff did help me get through my workout. Consistently mixing it with about 25-30oz of water, the taste is great, smell is OK, and it seems to be doing the trick. If you're an Animal/Universal fan, I definitely suggest picking some up and trying it out. I'm still very lucky to be asked to test this, and am honored to be doing so. We'll see in the next week or two how things are, and if it continues to work like it did today, it will become a permanent investment on my part... :D

[vbsunbum1]

Thanks, Dawn. You're my favorite MILF... hahaha.
Can't wait to start the 8-day... and the Protein is very tasty, A+ so far!



Ahhh...my favorite High Volume Guy... Holy Crap what a helluva PR on Rack Pulls babe!!! Sa-weet!!!! ...and dropsets too... I gotta find a way to get in a workout with you! :)

MILF... ok, I love you! LOL! (no, really!) ...hehe

I can hardly wait for you to start the 8-Day too... so I can read your write up about it!

[The Solution]

515 went up with ease? LOL WUUUUUUUUUTTTTTTTTTTTT???????

Your something different :cool:

[faisji]

~ RACK PULLS ~ (Bar at knee level...)
225 x 20
315 x 15
405 x 10
455 x 4
475 x 3
495 x 3
515 x 1 :eek: dropset to...
225 x 15



MawkieMawk

Awesome numbers on the rack pulls

[nrk5014]

haha WHY WOULD YOU DO A RACK PULL DROPSET!! YOU SICK BITCH!!

awesome session my man.

[MawkieMawk]

**DAY 7 - BACK**
TOTAL SETS: 44 SETS
TOTAL TIME: 119 MINUTES
DATE: 09/20/2008
END OF WORKOUT WEIGH-IN: 192 lbs.

~ RACK PULLS ~ (Bar at knee level...)
225 x 20
315 x 15
405 x 10
455 x 4
475 x 3
495 x 3
515 x 1 :eek: dropset to...
225 x 15

~ DB ROWS ~
70's x 10/10
80's x 10/10
95's x 10/10
105's x 8/8
110's x 8/8
110's x 8/8
110's x 8/8
120's x 6/6
120's x 6/6
120's x 6/6 dropset to...
100's x 10/10 dropset to...
80's x 10/10

~ CG CABLE PULLDOWNS ~
10 x 15
130 x 12
150 x 10
170 x 7
190 x 5
210 x 3 dropset to...
150 x 10 dropset to...
110 x 15


~ BB SHRUGS ~
225 x 20
275 x 15
275 x 15
275 x 15
275 x 15
275 x 15 dropset to...
225 x 20

ALTERNATING SETS WITH...

~ DB SHRUGS ~
100's x 15
110's x 12
110's x 12
110's x 12
110's x 12
110's x 12 dropset to...
100's x 15


~ WG HORIZONTAL CABLE PULLS ~
100 x 12
100 x 12
100 x 12
100 x 12

>> NOTES FROM THE WORKOUT: Whatta way to end my 12-day rotation before a day-off/carb-up day tomorrow... and then off to the 8-Day Rotation on Monday. :)

Very very happy with my rack pulls. Everything bolded and in red are PR's in some way (Reps/Weight/Sets). 515 x 1 went up with EASE. I think I am going to shoot for a 550 lb. pull in the next month.

Every time I have a bad lift, I can always depend on my back to put a smile back on my face. Have a safe weekend everyone - if you're drinking, don't drive. Be safe, stay smart, work hard, and play hard! :-D



//INTRA-AID REVIEW DAY 5\\
Welp, again I felt the Intra-Aid today. After a poor showing two days ago in the gym, I feel as though this stuff did help me get through my workout. Consistently mixing it with about 25-30oz of water, the taste is great, smell is OK, and it seems to be doing the trick. If you're an Animal/Universal fan, I definitely suggest picking some up and trying it out. I'm still very lucky to be asked to test this, and am honored to be doing so. We'll see in the next week or two how things are, and if it continues to work like it did today, it will become a permanent investment on my part... :D


BUMP.

[Surive123]

awesome guy!

[MawkieMawk]

Ahhh...my favorite High Volume Guy... Holy Crap what a helluva PR on Rack Pulls babe!!! Sa-weet!!!! ...and dropsets too... I gotta find a way to get in a workout with you! :)

MILF... ok, I love you! LOL! (no, really!) ...hehe

I can hardly wait for you to start the 8-Day too... so I can read your write up about it!


515 went up with ease? LOL WUUUUUUUUUTTTTTTTTTTTT???????

Your something different :cool:


MawkieMawk

Awesome numbers on the rack pulls


haha WHY WOULD YOU DO A RACK PULL DROPSET!! YOU SICK BITCH!!

awesome session my man.


awesome guy!

Thanks EVERYONE for the support! Was a great way to go on my hiatus from the 12-Day Rotation. Starting the 8-day Rotation this evening - Shoulders and Abs to start the routine off.

Again, I'm super excited for this routine because it has a shoulder-specific and chest-specific day (two body parts for which I'm looking to increase strength and overall muscular development on).

Log will be updated tonight after my workout.
Also, starting to study for my GMAT's this week. Gonna be taking them around Thanksgiving, as I prepare my applications for Ph.D. programs around the country. Woooo! :D

[The Solution]

Time to succeed in the weight room and in the classroom bro, way to get your head back into your exmans. That is very critical to getting a great job.

Good luck to you in all you do Mark. Keep doing it big.

[nads786]

Thanks EVERYONE for the support! Was a great way to go on my hiatus from the 12-Day Rotation. Starting the 8-day Rotation this evening - Shoulders and Abs to start the routine off.

Again, I'm super excited for this routine because it has a shoulder-specific and chest-specific day (two body parts for which I'm looking to increase strength and overall muscular development on).

Log will be updated tonight after my workout.
Also, starting to study for my GMAT's this week. Gonna be taking them around Thanksgiving, as I prepare my applications for Ph.D. programs around the country. Woooo! :D

PhD? what are you going for?

[MawkieMawk]

**DAY 1 - SHOULDERS/ABS**
TOTAL SETS: 51 SETS
TOTAL TIME: 105 MINUTES
DATE: 09/22/2008
END OF WORKOUT WEIGH-IN: (Forgot to weigh myself, lol...)

~ DB SHOULDER PRESS ~
35's x 20
45's x 17
55's x 15
65's x 10
70's x 8
75's x 4
75's x 3
65's x 10
65's x 6.5 :( dropset to...
50's x 12

ALTERNATING SETS WITH...

~ LEG RAISES ~
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15


~ BEHIND-THE-NECK SMITH PRESS ~
95 x 20
135 x 10
145 x 6
145 x 5.5 (lol...)
145 x 6
135 x 6 dropset to...
115 x 10 dropset to...
95 x 20

~ FRONT DELTS ~
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10

~ SIDE DELTS ~
25's x 12/12
25's x 12/12
25's x 12/12
25's x 12/12

~ REAR DELTS ~
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12

~ MACHINE PRESS (BURN SETS TO FAILURE) ~
80lbs x FAIL (12)
80lbs x FAIL (10)
60lbs x FAIL (15)
60lbs x FAIL (15)
60lbs x FAIL (12) dropset to...
70lbs x FAIL (12) dropset to...
50lbs x FAIL (12)

~ DECLINE WEIGHTED CRUNCHES ~
+25 x 10
+25 x 10
+25 x 10
+25 x 10

>> NOTES FROM THE WORKOUT: Good workout. Haven't had a burn in my shoulders like this in a VERY LONG TIME. Can't wait to see the next few weeks of this routine. I definitely know this is my weak side of my workouts, majorly, but that will change. ( :D ) All in all, can't complain. Could've gone heavier on some of the workouts, but figured I'd 'set the bar' and work from there...

For those of you wondering - getting my Ph.D. in Business Management, hopefully with a dissertation on "Big Government's Role in Innovation and Entrepreneurship in America" or something to that extent.... Lots of work, but being a Professor is my all-time goal and getting into politics is next. :)



//INTRA-AID REVIEW DAY 6\\
I liked it, again. Taste - I'm getting used to it, Less water - getting used to it... And, it seems to be a supplement that is allowing my workouts to be much much better. Again, will make my "official decision" by Day 10-14, but things are going well thus far. :D

[The Solution]

Damn son, you came into this session and murdered it, how you like this compared to your 12-day rotation!?

Solid session bro, seems like Intra-Aid is where its at.

[nrk5014]

that is a whole lot of shoulder work right there, very strong stuff.

[R_Bid]

huhwhat? db laterals with 25s, then 30s for rear delt laterals? how you did dat der?

pumpz happind heer tho

[vbsunbum1]

all the sh*t going on in my journal and the only thing you post about is laziebone's comment about his phone battery dying from chattin' it up w/me... sheesh! ... ya pop in, start a little Sh*t and leave...that's it?! WTF?!


LOL!... I'm just razzing ya! I like it that you were a little jealous. ;)

Ok, now onto serious biz... the workout today...INSANE (as always!). I thought I worked my shoulders but dayum after seeing your workout... pfesssh... mine is a walk in the park. I'm tellin ya Mark...game on after my contest! One of us will have to make a road trip and get one of these sessions in together!

[Universal Rep]

//INTRA-AID REVIEW DAY 6\\
I liked it, again. Taste - I'm getting used to it, Less water - getting used to it... And, it seems to be a supplement that is allowing my workouts to be much much better. Again, will make my "official decision" by Day 10-14, but things are going well thus far. :D





Solid session bro, seems like Intra-Aid is where its at.

I'm noticing more of the impact Intra-Aid is making the deeper I get into the tub...

[SavageOne]

Damn, Mawk! Still going strong, I see! Keep killing it! :D


VOLUME FTW!

[MawkieMawk]

Damn son, you came into this session and murdered it, how you like this compared to your 12-day rotation!?

Solid session bro, seems like Intra-Aid is where its at.

I'll tell you in 8-days how I feel about it compared to the 12-day... ;)


that is a whole lot of shoulder work right there, very strong stuff.

Ehh, thanks. But, my shoulders are clearly my weak point on my body. Lots of work to do, glad I have a day dedicated to them.


huhwhat? db laterals with 25s, then 30s for rear delt laterals? how you did dat der?

pumpz happind heer tho

Haha, O RLY?!
My DB lateral raises are so weak for some reason, its another one of those I need to work on them. But my rears are stronger, and I get good compliments on my form on them and still can throw around decent weight...


all the sh*t going on in my journal and the only thing you post about is laziebone's comment about his phone battery dying from chattin' it up w/me... sheesh! ... ya pop in, start a little Sh*t and leave...that's it?! WTF?!


LOL!... I'm just razzing ya! I like it that you were a little jealous. ;)

Ok, now onto serious biz... the workout today...INSANE (as always!). I thought I worked my shoulders but dayum after seeing your workout... pfesssh... mine is a walk in the park. I'm tellin ya Mark...game on after my contest! One of us will have to make a road trip and get one of these sessions in together!

You're welcome anytime up here. I'm going to the Arnold, I believe. If you'll be out that way, we'll definitely get a session in. Speaking of this, has anyone found a good gym out that way that everyone will be working out at?


I'm noticing more of the impact Intra-Aid is making the deeper I get into the tub...

Hopefully... :)


Damn, Mawk! Still going strong, I see! Keep killing it! :D


VOLUME FTW!

There he is. Thanks, man! I know about five people on here total doing the type of volume we're throwing around... Keep it up man, we're a rare breed. :p

WORKOUT FOR TODAY...
Got legs this evening after work. Planning on some absurdity, I can't wait to see some reaction. haha... Will be a quick workout (compared to usual) and I'll be doing a TON of volume still... can't wait! :D

Also, I will be doing Calves on leg days AND on my Day 7 arm day. Another lagging body part I'll hit alot. Also, I will be hitting forearms on Day 6 and Day 7 back-to-back as well. Gotta step the game up...!! :)

[Screamin]

WORKOUT FOR TODAY...
Got legs this evening after work. Planning on some absurdity, I can't wait to see some reaction. haha... Will be a quick workout (compared to usual) and I'll be doing a TON of volume still... can't wait! :D

Also, I will be doing Calves on leg days AND on my Day 7 arm day. Another lagging body part I'll hit alot. Also, I will be hitting forearms on Day 6 and Day 7 back-to-back as well. Gotta step the game up...!! :)
mas-och-ism /ˈmasəˌkɪzəm, ˈmaz-/ [mas-uh-kiz-uhm, maz-]
noun

2. gratification gained from pain, deprivation, degradation, etc., inflicted or imposed on oneself, either as a result of one's own actions or the actions of others, esp. the tendency to seek this form of gratification.

[The Solution]

Destruction is on our hands, ill be sure to pull up my chair tight to see some weights being smashed.

Dont let me down bro.

[MawkieMawk]

mas-och-ism /ˈmasəˌkɪzəm, ˈmaz-/ [mas-uh-kiz-uhm, maz-]
noun

2. gratification gained from pain, deprivation, degradation, etc., inflicted or imposed on oneself, either as a result of one's own actions or the actions of others, esp. the tendency to seek this form of gratification.

Hahah, I just laughed out loud at work... :cool:


Destruction is on our hands, ill be sure to pull up my chair tight to see some weights being smashed.

Dont let me down bro.

I won't let you down so long as you don't let me down with Dawn... ;) :p

[liftingbuddy1]

Damn, your volume is incredible and those Seated Dumbbell Presses are insane!!! My legs are aching just hearing about your leg workout to come!! :)

Mike

[vbsunbum1]

You're welcome anytime up here. I'm going to the Arnold, I believe. If you'll be out that way, we'll definitely get a session in. Speaking of this, has anyone found a good gym out that way that everyone will be working out at?


You're on! yes, I will be at the Arnold...already booked my plane & hotel! :D
I know I'm going to Gold's gym if it's close enough. I'm going to look that up today actually. I train at Gold's here, so that would be ideal for moi. :)




I won't let you down so long as you don't let me down with Dawn... ;) :p

you just won't quit will ya! ...*shakes head and rolls eyes!* ... YOU'RE the one that called me MILF... LOL! ...not BOB

[MawkieMawk]

Damn, your volume is incredible and those Seated Dumbbell Presses are insane!!! My legs are aching just hearing about your leg workout to come!!

Mike

Thanks, Mike.
I'm impressed by your full-body workouts too... :)


You're on! yes, I will be at the Arnold...already booked my plane & hotel! :D
I know I'm going to Gold's gym if it's close enough. I'm going to look that up today actually. I train at Gold's here, so that would be ideal for moi. :)

---

you just won't quit will ya! ...*shakes head and rolls eyes!* ... YOU'RE the one that called me MILF... LOL! ...not BOB

Welp, looks like I'll be running into you at the Arnold then, huh? If you're lucky enough, I'll run into you... tehehehe... :p

GYM IN ABOUT 45 MINUTES... ALREADY GOT MY LEG WORKOUT PLANNED... GONNA TRY AND FINISH IN 'RECORD TIME' WITHOUT VOMITTING... THIS IS GOING TO BE HILLLLARIOUS... HAHAHAH :D:D:D

[PaC-mAn8]

im guessing 100 sets. yes?

[vbsunbum1]

Welp, looks like I'll be running into you at the Arnold then, huh? If you're lucky enough, I'll run into you... tehehehe... :p




hmm, if YOU'RE lucky enough :D


Have an awesome workout...crush the wheels! ...I sho did... legs are THROBBING and Ima walking funny too! :D

[MawkieMawk]

hmm, if YOU'RE lucky enough :D


Have an awesome workout...crush the wheels! ...I sho did... legs are THROBBING and Ima walking funny too! :D

Hahaha, yeah yeah....
Thanks for the words of encouragement.

Will check your workout out later on! :)

[JY_21]

nice workout man keep working hard

[The Solution]

In for the Epic Leg workout!

[MawkieMawk]

**DAY 2 - LEGS/CALVES**
TOTAL SETS: 47 SETS
TOTAL TIME: 105 MINUTES
DATE: 09/23/2008
END OF WORKOUT WEIGH-IN: (Forgot to weigh myself AGAIN... lol)

~ ATG SQUATS WARM-UPS ~
135 x 10
135 x 10

~ DB SLDL ~ (on 1-2 min. rests...)
60's x 10
70's x 10
80's x 10
80's x 10
90's x 10
90's x 10
90's x 10
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
110's x 6
110's x 6
120's x 4
120's x 4
120's x 4 [i]dropset to...
70's x 12
50's x 15
:eek: :eek: :eek: 21 SETS... lol.

~ WIDE STANCE LEG PRESS ~ (1 min rests...total weight)
6P x 10
6P x 10
6P x 10
6P x 10
6P x 10
6P x 10

~ HYPERS ~
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10


~ SITTING CALVES ~
2P + 25 x 15
2P + 25 x 15
3P x 15
3P x 15
3P x 15
3P x 15

ALTERNATING SETS WITH...

~ LEG EXTENSIONS ~
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15


>> NOTES FROM THE WORKOUT: Hahaha... no words can describe this workout. I did it in really good time, absolutely killed my hamstrings, and am feeling great. Thank you to Intra-Aid, it definitely played a role in the success in this work-out. I'll leave it all at that, hahaha... :cool:

P.S. - I haven't had a carb-up day since Sept. 14th... so my carb-up day begins officially at 9pm tonight... here comes fast food! :D



//INTRA-AID REVIEW DAY 8\\
Thank you, Intra-Aid for this workout. :D :D

[The Solution]

Hey brah, how them hamstrings feeling ? :D

Your something else :rolleyes:

[Surive123]

whats the cheat meal for tonight?? :D

[Earn_It]

Nice workout, you did more sets on the SLDL's than I did my entire workout for legs! :D
You're going to be feeling that tomorrow!
I have another shock workout for my chest coming up next week, bumping up to 40 sets as opposed to the 32 I did last time. Catching you up with volume there :P (though I only do high volume once a month and that's it, ha)

[vbsunbum1]

Holy SLDL's Batman! Get the F outta here! ... It's official, you ARE insane! LOL!

I am in awe...Nuff said! :D

[nrk5014]

holy crap.

[MawkieMawk]

**DAY 2 - LEGS/CALVES**
TOTAL SETS: 47 SETS
TOTAL TIME: 105 MINUTES
DATE: 09/23/2008
END OF WORKOUT WEIGH-IN: (Forgot to weigh myself AGAIN... lol)

~ ATG SQUATS WARM-UPS ~
135 x 10
135 x 10

~ DB SLDL ~ (on 1-2 min. rests...)
60's x 10
70's x 10
80's x 10
80's x 10
90's x 10
90's x 10
90's x 10
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
110's x 6
110's x 6
120's x 4
120's x 4
120's x 4 [i]dropset to...
70's x 12
50's x 15
:eek: :eek: :eek: 21 SETS... lol.

~ WIDE STANCE LEG PRESS ~ (1 min rests...total weight)
6P x 10
6P x 10
6P x 10
6P x 10
6P x 10
6P x 10

~ HYPERS ~
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10


~ SITTING CALVES ~
2P + 25 x 15
2P + 25 x 15
3P x 15
3P x 15
3P x 15
3P x 15

ALTERNATING SETS WITH...

~ LEG EXTENSIONS ~
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15


>> NOTES FROM THE WORKOUT: Hahaha... no words can describe this workout. I did it in really good time, absolutely killed my hamstrings, and am feeling great. Thank you to Intra-Aid, it definitely played a role in the success in this work-out. I'll leave it all at that, hahaha... :cool:

P.S. - I haven't had a carb-up day since Sept. 14th... so my carb-up day begins officially at 9pm tonight... here comes fast food! :D



//INTRA-AID REVIEW DAY 8\\
Thank you, Intra-Aid for this workout. :D :D


WORKOUT
BUMP.

[The Solution]

Mcdonalds FTW tonight?

[MawkieMawk]

Hey brah, how them hamstrings feeling ? :D

Your something else :rolleyes:

Haha, get some Bobbo!


whats the cheat meal for tonight?? :D

Not too sure, it's carb-up... so I'm hoping for about 4 double-cheeseburgers. Going to get them now! :) :) :)


Nice workout, you did more sets on the SLDL's than I did my entire workout for legs!
You're going to be feeling that tomorrow!
I have another shock workout for my chest coming up next week, bumping up to 40 sets as opposed to the 32 I did last time. Catching you up with volume there (though I only do high volume once a month and that's it, ha)

Thanks alot man!!
Nice man, do you have a log? I'd love to get in and check it out!


Holy SLDL's Batman! Get the F outta here! ... It's official, you ARE insane! LOL!

I am in awe...Nuff said!

Thanks, MILF. ;)


holy crap.

Nicolas, that workout was for you...
WE ARE... PENN STATE. lol

[The Solution]

You know... Penn State is only 45 minuts from IUP, just saying, make the trip and ill let you guys in the gym for free! :D

[MawkieMawk]

**DAY 2 - LEGS/CALVES**
TOTAL SETS: 47 SETS
TOTAL TIME: 105 MINUTES
DATE: 09/23/2008
END OF WORKOUT WEIGH-IN: (Forgot to weigh myself AGAIN... lol)

~ ATG SQUATS WARM-UPS ~
135 x 10
135 x 10

~ DB SLDL ~ (on 1-2 min. rests...)
60's x 10
70's x 10
80's x 10
80's x 10
90's x 10
90's x 10
90's x 10
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
100's x 6
110's x 6
110's x 6
120's x 4
120's x 4
120's x 4 [i]dropset to...
70's x 12
50's x 15
:eek: :eek: :eek: 21 SETS... lol.

~ WIDE STANCE LEG PRESS ~ (1 min rests...total weight)
6P x 10
6P x 10
6P x 10
6P x 10
6P x 10
6P x 10

~ HYPERS ~
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10


~ SITTING CALVES ~
2P + 25 x 15
2P + 25 x 15
3P x 15
3P x 15
3P x 15
3P x 15

ALTERNATING SETS WITH...

~ LEG EXTENSIONS ~
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15


>> NOTES FROM THE WORKOUT: Hahaha... no words can describe this workout. I did it in really good time, absolutely killed my hamstrings, and am feeling great. Thank you to Intra-Aid, it definitely played a role in the success in this work-out. I'll leave it all at that, hahaha... :cool:

P.S. - I haven't had a carb-up day since Sept. 14th... so my carb-up day begins officially at 9pm tonight... here comes fast food! :D



//INTRA-AID REVIEW DAY 8\\
Thank you, Intra-Aid for this workout. :D :D


WORKOUT BUMP AGAIN.


Got BACK/TRAPS this evening, then CHEST/ABS tomorrow before my first day off on Friday... My back is still pretty fried from Rack Pulls on Saturday. I like this routine thus far - and hope to continue to isolate my shoulders and chest on separate days.

[nads786]

are you are gonna be doing traps when you did that many sets of db SLDL

my traps would be fried

have you tried extremely high reps for DB SLDL? like 20ish? for your work sets?

[MawkieMawk]

are you are gonna be doing traps when you did that many sets of db SLDL

my traps would be fried

have you tried extremely high reps for DB SLDL? like 20ish? for your work sets?


My traps are fatigued right now, but I was keeping real strict form on DB SLDL with my shoulders locked back in order to really focus on my hamstrings.
Yes - I have tried them and will intermitently (sp?) put them into a workout as one of my last supplementary exercises.

But yes, I am going to still hit traps. Going heavy heavy shrugs today, most likely. Should be oh so fun! lol... :D

[The Solution]

But yes, I am going to still hit traps. Going heavy heavy shrugs today, most likely. Should be oh so fun! lol... :D

Oh So fun = 1 word

VOLUME

bring it bro.

[MawkieMawk]

**DAY 3 - BACK/TRAPS**
TOTAL SETS: 40 SETS
TOTAL TIME: 90 MINUTES
DATE: 09/24/2008
END OF WORKOUT WEIGH-IN: 192 lbs...

~ OLD SCHOOL T-BAR ROWS ~ (without the handle... holding on to bar)
2P x 15
3P x 15
3P x 15
3P x 15
4P x 10
4P x 10
4P x 10 :D dropset to...
2P x 15

~ WG PULL-UPS ~ (:45 sec rest...)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

~ DB ROWS ~
70's x 10/10
90's x 8/8
100's x 6/6
100's x 6/6
100's x 6/6 dropset to...
70's x 12/12

~ SEATED CABLE ROWS ~
120 x 15
140 x 12
170 x 7
170 x 7
190 x 5 dropset to...
140 x 10

~ HEAVY BB SHRUGS ~
225 x 15
315 x 12
315 x 12
315 x 12
315 x 12
315 x 12
315 x 12 :eek: dropset to...
225 x 20

~ REAR DELT DB RAISES ~
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12

>> NOTES FROM THE WORKOUT: My back was absolutely shot when I first started this workout... From last Saturday's rack pulls and yesterday's 21 sets of DB SLDL's.... With that being said, I dropped the volume to 40 sets, but still managed to get some good weight. Was happy with BB shrugs, could've probably gotten sets of 15 with 315 lbs. but was happy at that weight. All in all, a good workout and my back is totally shot. Chest/Abs tomorrow... :)



//INTRA-AID REVIEW DAY 9\\
:( ... Intra-Aid made me feel queezy today; I only drank ~1/2 of it and dumped the rest out. I did not like the feeling at all... I don't know why I'm night and day with this stuff... one workout I love it, the next my stomach can't take it.

[The Solution]

Way to listen to your body. If you know its shot then take it a bit easier. When i first saw 90 minutes I figured something was up.

Sorry to hear about the Intra-Aid, maybe there is an ingrediant in you that may upset your stomach :confused:?

[Surive123]

Sorry bout the intra, but ****! Look at those shrugs!

[JY_21]

damm even though your back was shot from last workout your numbers are still WAYYYY UP THERE!!
hmmm wats the intra-aid supposed to do? what kind of supp is it?

[nrk5014]

sick lift bro. sorry to hear about the intra aid tho :(

[mrdead]

What did you eat before your w/o...? Sometimes that can make a difference...

[MawkieMawk]

Way to listen to your body. If you know its shot then take it a bit easier. When i first saw 90 minutes I figured something was up.

Sorry to hear about the Intra-Aid, maybe there is an ingrediant in you that may upset your stomach :confused:?

Yep. Playing it smart... but still getting a ridiculous wear and tear on my back!


Sorry bout the intra, but ****! Look at those shrugs!

YOU know how we do! Holla atchya boy!


damm even though your back was shot from last workout your numbers are still WAYYYY UP THERE!!
hmmm wats the intra-aid supposed to do? what kind of supp is it?

Intra-Aid is a "during-workout" drink allowing for continuous recovery during the workout. Essentially, it's good for me because of my workout length and the volume I do - except I don't know if my stomach can/wants to have something flavored like that as I'm lifting... we'll see.


sick lift bro. sorry to hear about the intra aid tho :(

It's K! Thanks man!


What did you eat before your w/o...? Sometimes that can make a difference...

Eh, highly doubt it. My diet is pretty much the same stuff every day and this is the first time I've felt this. We'll see what happens today when I lift Chest/Abs...

SPEAKING OF...
GOT CHEST AND ABS TODAY... PRETTY STOKED.
My work got our lunch catered today too! Lots of grilled veggies, fruits, wrap sandwiches, pasta salad... So I decided to indulge (as I type...) and am going to continue to indulge to make sure my energy levels are very high for tonight's workout. Got to hit my chest hard!

Have a great day/lift everyone - will update this tonight! :D

[MawkieMawk]

**DAY 4 - CHEST/ABS**
TOTAL SETS: 52 SETS
TOTAL TIME: 93 MINUTES :eek:
DATE: 09/25/2008
END OF WORKOUT WEIGH-IN: 192.5 lbs...

~ FLAT DB PRESS ~
55's x 15/15
70's x 12/12
80's x 15/15
90's x 8/8
95's x 6/6
100's x 4/4 (dropset to...)
80's x 8/8 (dropset to...)
70's x 10/10 (dropset to...)
50's x 12/12

~ HS INCLINE PRESS ~
+90 x 15
+140 x 6
+140 x 8
+140 x 8
+160 x 4
+160 x 6
+90 x 10

~ WIDE GRIP SMITH INCLINE ~
155 x 12
175 x 7
175 x 6
155 x 10
155 x 10
155 x 10
155 x 10
155 x 12

~ AB CIRCUIT ~
Ten sets of 15-20 reps per set... Alternating between the following exercises: Decline crunches, Leg Raises, and V-Ups


~ INCLINE FLIES ~
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12

ALTERNATING SETS WITH

~ ROPE CABLE CRUNCHES ~
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15
140lbs x 15

>> NOTES FROM THE WORKOUT: Happy with this workout. Got an awesome chest pump. This was the first time I did Flat DB's in over four months. If I ramped correctly and wasn't an idiot throwing up weight for so many reps, I could've gotten the 100's for at least 8 reps. Flat DB's were a little rough on my wrists - which leads me to believe my forearms/wrists are lagging in strength.

Intra-Aid worked great, did alot of sets and finished in a relatively good time. Good pump, great ab workout - good way to lead into an off-day. :)



//INTRA-AID REVIEW DAY 10\\
OK... so for the first time I really noticed a major difference with this stuff. 10/10 for taste, 10/10 for using it during my workout.... Don't know what I "did differently", but this stuff definitely helped me through my workout. I likey... :D
[/QUOTE]

[liftingbuddy1]

Nice Intra-Aid reviewing!

Damn, 52 sets in 93 minutes? That's making good use of your time :D. Solid! :cool:

Strong Flat Presses! 100's up there! :)

Mike

[vbsunbum1]

Shhhhh... Impressive as always... throwing aroung the iron like it's nothing! Awesome DB Press!! WOW! ...and all that in 93 minutes... Mark the Machine! fo sho!

I'm diggin' the Intra-Aid reviews...not ready to try cuz I have tons of Xtend to use up so your reviews are helpful in the meantime. :)

p.s. ...I can hardly wait to be able to do 1 full set of pull-ups and your doing them in volume...so envious! :D

[The Solution]

Just sick Mark, totally nailed it bro. Strong DB Pressing, you must be fatigued after doing 10 sets bro. Way to keep up the hard work, and your endraunce is unreal.

Intra-Aid FTW! Looks like a solid product bro, are you using more/less water sometimes!? I know that makes a major effect on taste wise.

Keep up the solid work. Rest up for come tomorrow there is more punishment to be done.

[nrk5014]

bro, you're ridiculous. I could leave the gym after the first 20 sets and feel awesome I bet haha. good stuff my man.

[JY_21]

thats sick man! 52 sets 93 minutes!!!!

[jwright715]

I just stumbled on your journal and im definitely subbed. We're doing the exact same routine, i love the 8 day rotation. Im about to start another cycle of it this coming week, and your volume is incredible man. Keep up the awesome work.

[MawkieMawk]

Nice Intra-Aid reviewing!

Damn, 52 sets in 93 minutes? That's making good use of your time :D. Solid! :cool:

Strong Flat Presses! 100's up there! :)

Mike

Thanks, Mike...


Shhhhh... Impressive as always... throwing aroung the iron like it's nothing! Awesome DB Press!! WOW! ...and all that in 93 minutes... Mark the Machine! fo sho!

I'm diggin' the Intra-Aid reviews...not ready to try cuz I have tons of Xtend to use up so your reviews are helpful in the meantime. :)

p.s. ...I can hardly wait to be able to do 1 full set of pull-ups and your doing them in volume...so envious! :D

Thanks, Dawn...
Great progress pics in your journal, by the way!


Just sick Mark, totally nailed it bro. Strong DB Pressing, you must be fatigued after doing 10 sets bro. Way to keep up the hard work, and your endraunce is unreal.

Intra-Aid FTW! Looks like a solid product bro, are you using more/less water sometimes!? I know that makes a major effect on taste wise.

Keep up the solid work. Rest up for come tomorrow there is more punishment to be done.

Been using about the same amount of water each time (1-Shaker Cup Full) and it all depends on my stomach and how it feels to depend on my workout in general.


bro, you're ridiculous. I could leave the gym after the first 20 sets and feel awesome I bet haha. good stuff my man.

Thanks, Nic. Didn't make it up to PSU on Saturday, but did watch the game... State looks like the real deal, the next 4 weeks will decide if a National Championship Birth is at stake...


thats sick man! 52 sets 93 minutes!!!!

Thanks, JY!


I just stumbled on your journal and im definitely subbed. We're doing the exact same routine, i love the 8 day rotation. Im about to start another cycle of it this coming week, and your volume is incredible man. Keep up the awesome work.

Nice man, my name is Mark. What's yours? Good to have you aboard! :)



UPDATE...

So, the weekend did not go as planned. Went back to my hometown Friday after work and ended up staying there until Sunday Night very late... with one pair of clothes. Missed both days in the gym (Day 6 and Day 7).

I'm going to slowly work myself off of the Anabolic Diet, and back onto an "eat anything healthy and in bulk" diet. I miss carbs - I've liked the diet, just with my work schedule, my schedule to begin studing for my Ph.D. and what not, it makes much more sense getting back on a regular routine where I can make lots of chicken, lots of meat, and lots of noodles in bulk.

Got Shoulders and Abs today. I'm going to also tone down my volume a bit, too, I believe. Going to work on getting no more than 50 sets/workout. I'm also going to really hit these 'crazy exercises' much harder. Example - the 21 sets of DB SLDL... I will be doing MUCH MUCH more crazy stuff like this. I feel this gives me a "one-up" on my training by being able to endure the amount of volume I'm throwing around.

Things are going to be very very very busy for me for the next six to eight months. Having positivity around me to ensure I continue to achieve the things I want will be great (not just in the gym, but in life...)

I hope everyone's workouts, work, school, etc. are going well. Continue to work hard and NEVER succomb to mediocricy. Will be updating my journal with my workout from after work this evening when I get home...

[The Solution]

CARBS ARE THE DEVIL!!!!!!!!!!!!!!!!!!!!!

lol j/p bro. **** happens but life goes on. 2 days of rest will do you well even though you had a nice break when you went to NYC. I know you are very rested up and ready to smash the weights.

I expect BIG THING to come. and I know you will not dissapoint.

[nrk5014]

do what you gotta do. keep workin hard.

[MawkieMawk]

CARBS ARE THE DEVIL!!!!!!!!!!!!!!!!!!!!!

lol j/p bro. **** happens but life goes on. 2 days of rest will do you well even though you had a nice break when you went to NYC. I know you are very rested up and ready to smash the weights.

I expect BIG THING to come. and I know you will not dissapoint.


do what you gotta do. keep workin hard.

Thanks guys, to both of you.

Both of ya'll have been very supportive. Looking to put some progress pics up this week sometime (I know, I know... I always say this and it doesn't happen... but this weekend I will definitely! :) )

[Earn_It]

Thanks alot man!!
Nice man, do you have a log? I'd love to get in and check it out!


Sure do man! It's in my sig, if it's not showing this is the link: http://forum.bodybuilding.com/showthread.php?t=109408541
Did a 48 set chest workout today, writing it up tomorrow, it was a painful one for sure. :)

Oh, and good luck for when your schedule gets a bit crazy. I'm no phD student (3rd year undergrad Med Chemistry) but with that, travelling to and from uni each day, getting to the gym for workouts, working and trying to keep a social life going it can feel quite deressing/daunting at times. But, in the grand scheme of things 6-8 months really isn't a long time to make sacrifices and I tell myself that when I'm inclined to slack off. You seem to have it mostly sussed out though, no reason you can't make a success of it!

[The Solution]

IN for the pics bro, cant wait to see how the body reacts to adding carbs back in on a daily basis instead of the carb ups!

[MawkieMawk]

**DAY 1 - SHOULDERS/ABS**
TOTAL SETS: 47 SETS
TOTAL TIME: 93 MINUTES :eek:
DATE: 09/29/2008
END OF WORKOUT WEIGH-IN: See Notes...

~ DB MILITARY PRESS ~
40's x 20/20
60's x 14/14
70's x 7/7
70's x 7/7
70's x 6/6 dropset to...
50's x 12/12

~ ARNOLD'S ~ (on 1 min rests...)
30's x 20/20
30's x 20/20
30's x 20/20
30's x 20/20
30's x 20/20
30's x 25/25 ;)

~ BEHIND-THE-NECK "MAXRACK" MILITARY PRESSES ~ (wide grip, very deep way below parallel...)
95 lbs x 15
105 lbs x 15
115 lbs x 14
125 lbs x 9 dropset to...
95 lbs x 14


*TRIPLE SET*
~ LEG RAISES ~
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

ALTERNATING SETS WITH...

[b]~ FRONT DELT RAISES ~
30's x 10/10
35's x 8/8
40's x 7/7
45's x 6/6
45's x 6/6
30's x 10/10

LAST SIX SETS OF LEG RAISES, ALTERNATING WITH...

~ SIDE DELT RAISES ~
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8


~ REAR DELT RAISES ~
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10

ALTERNATING SETS WITH...

~ WEIGHTED DECLINE CRUNCHES ~
+20lbs x 10
+20lbs x 10
+20lbs x 10
+20lbs x 10
+20lbs x 10


>> NOTES FROM THE WORKOUT: Happy with my numbers, given the weekend and the lack of food I ate and the running around I had to do. For those who haven't seen, I'm going to be slowly working off the anabolic/keto-type diet I was on. I've put on about 6-8 lbs. from this, but have plateaued for the past two weeks weight wise. I'm going to go on an "eat anything that's healthy in sight" with a cheat meal 1-3 times/week depending.

Also, I'm working to keep my sets below 50 sets (even though some days I won't be able to), in an effort to lower total volume. Just an attempt to see if my body reacts any different ways...

On top of that, I will be doing one weigh in per week... so my weigh in will come at the end of Day 6's work-out. Sick of weighing myself every day and seeing the fluctuation. Hopefully will be taking pics on a bi-weekly basis from here on out, too. Thanks everyone for the continuous support. :) Work hard in every aspect of life, never give up on your dreams, and if you want something - GO GET IT .... PERIOD. :D



//[b]INTRA-AID REVIEW DAY 11\\
I was really really happy with my Intra-Aid today. At Day 11, I can say with positivity this stuff does help. It's a matter of mixing it with the right amount of water, IMHO. Sipping it from beginning to end of workout now, and loving every second of it. Will be incorporating this into my daily supplements once my tub is up... ;)



Sure do man! It's in my sig, if it's not showing this is the link: http://forum.bodybuilding.com/showthread.php?t=109408541
Did a 48 set chest workout today, writing it up tomorrow, it was a painful one for sure. :)

Oh, and good luck for when your schedule gets a bit crazy. I'm no phD student (3rd year undergrad Med Chemistry) but with that, travelling to and from uni each day, getting to the gym for workouts, working and trying to keep a social life going it can feel quite deressing/daunting at times. But, in the grand scheme of things 6-8 months really isn't a long time to make sacrifices and I tell myself that when I'm inclined to slack off. You seem to have it mostly sussed out though, no reason you can't make a success of it!

Thanks dude for the support... going to check your journal and sub in now. :)


IN for the pics bro, cant wait to see how the body reacts to adding carbs back in on a daily basis instead of the carb ups!

You just want to see me without my shirt on... be honest, Bob. lol.

[PaC-mAn8]

Damn.

[MawkieMawk]

**DAY 1 - SHOULDERS/ABS**
TOTAL SETS: 47 SETS
TOTAL TIME: 93 MINUTES :eek:
DATE: 09/29/2008
END OF WORKOUT WEIGH-IN: See Notes...

~ DB MILITARY PRESS ~
40's x 20/20
60's x 14/14
70's x 7/7
70's x 7/7
70's x 6/6 dropset to...
50's x 12/12

~ ARNOLD'S ~ (on 1 min rests...)
30's x 20/20
30's x 20/20
30's x 20/20
30's x 20/20
30's x 20/20
30's x 25/25 ;)

~ BEHIND-THE-NECK "MAXRACK" MILITARY PRESSES ~ (wide grip, very deep way below parallel...)
95 lbs x 15
105 lbs x 15
115 lbs x 14
125 lbs x 9 dropset to...
95 lbs x 14


*TRIPLE SET*
~ LEG RAISES ~
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

ALTERNATING SETS WITH...

[b]~ FRONT DELT RAISES ~
30's x 10/10
35's x 8/8
40's x 7/7
45's x 6/6
45's x 6/6
30's x 10/10

LAST SIX SETS OF LEG RAISES, ALTERNATING WITH...

~ SIDE DELT RAISES ~
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8


~ REAR DELT RAISES ~
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10

ALTERNATING SETS WITH...

~ WEIGHTED DECLINE CRUNCHES ~
+20lbs x 10
+20lbs x 10
+20lbs x 10
+20lbs x 10
+20lbs x 10


>> NOTES FROM THE WORKOUT: Happy with my numbers, given the weekend and the lack of food I ate and the running around I had to do. For those who haven't seen, I'm going to be slowly working off the anabolic/keto-type diet I was on. I've put on about 6-8 lbs. from this, but have plateaued for the past two weeks weight wise. I'm going to go on an "eat anything that's healthy in sight" with a cheat meal 1-3 times/week depending.

Also, I'm working to keep my sets below 50 sets (even though some days I won't be able to), in an effort to lower total volume. Just an attempt to see if my body reacts any different ways...

On top of that, I will be doing one weigh in per week... so my weigh in will come at the end of Day 6's work-out. Sick of weighing myself every day and seeing the fluctuation. Hopefully will be taking pics on a bi-weekly basis from here on out, too. Thanks everyone for the continuous support. :) Work hard in every aspect of life, never give up on your dreams, and if you want something - GO GET IT .... PERIOD. :D



//[b]INTRA-AID REVIEW DAY 11\\
I was really really happy with my Intra-Aid today. At Day 11, I can say with positivity this stuff does help. It's a matter of mixing it with the right amount of water, IMHO. Sipping it from beginning to end of workout now, and loving every second of it. Will be incorporating this into my daily supplements once my tub is up... ;)


BUMP TO NEXT PAGE....


Damn.

Thanks, Pac ;)

[The Solution]

Im actually stronger in something than you! :D Solid effort all around, those sets of 20's on the arnolds must of been Brutal!

You are the volume man, when i did 4 sets of all my exercises today I thuoght to myself how the hell does Mark pull off 50+ sets when i did 32 and was dying!

[MawkieMawk]

Im actually stronger in something than you! :D Solid effort all around, those sets of 20's on the arnolds must of been Brutal!

You are the volume man, when i did 4 sets of all my exercises today I thuoght to myself how the hell does Mark pull off 50+ sets when i did 32 and was dying!

Yeah - i'd much rather do 40-50 sets at the weight I do then anything...

Glad to hear you being stronger then me helps you " :D "....
However, to defend my "weakness", take into consideration I am also 6'2" and therefore my limbs are much bigger than yours which means I have a much larger ROM... ;) haha just kidding...

But seriously, glad to see you're smiling kid.

[The Solution]

Yeah - i'd much rather do 40-50 sets at the weight I do then anything...

Glad to hear you being stronger then me helps you " :D "....
However, to defend my "weakness", take into consideration I am also 6'2" and therefore my limbs are much bigger than yours which means I have a much larger ROM... ;) haha just kidding...

But seriously, glad to see you're smiling kid.

You have helped me bring out a smile believe it or not, i have gotten a lot of compliments around my campus about how I am a much happier kid lately (ya spelling i know) I walk around with a smile instead of a straight face looking like Im about to kill someone.

Also getting some looks from some ladies :eek: which is scary but good at the same time. You are a very inspriational character mark. do not let anyone tell you different. You have a very solid personality and a heart of gold. Never change your ways and continue to dominate the weight room.










































Now go eat some carbs :D

[PaC-mAn8]

you guys gonna make out now?

[The Solution]

you guys gonna make out now?

You gonna fap? Oh wait its Ramadan (No hate) :D

[PaC-mAn8]

You gonna fap? Oh wait its Ramadan (No hate) :D

crap.

[MawkieMawk]

You have helped me bring out a smile believe it or not, i have gotten a lot of compliments around my campus about how I am a much happier kid lately (ya spelling i know) I walk around with a smile instead of a straight face looking like Im about to kill someone.

Also getting some looks from some ladies :eek: which is scary but good at the same time. You are a very inspriational character mark. do not let anyone tell you different. You have a very solid personality and a heart of gold. Never change your ways and continue to dominate the weight room.










































Now go eat some carbs :D


you guys gonna make out now?


You gonna fap? Oh wait its Ramadan (No hate) :D


crap.

LOL.... You guys are too much. ;)

[MawkieMawk]

**DAY 1 - SHOULDERS/ABS**
TOTAL SETS: 47 SETS
TOTAL TIME: 93 MINUTES :eek:
DATE: 09/29/2008
END OF WORKOUT WEIGH-IN: See Notes...

~ DB MILITARY PRESS ~
40's x 20/20
60's x 14/14
70's x 7/7
70's x 7/7
70's x 6/6 dropset to...
50's x 12/12

~ ARNOLD'S ~ (on 1 min rests...)
30's x 20/20
30's x 20/20
30's x 20/20
30's x 20/20
30's x 20/20
30's x 25/25 ;)

~ BEHIND-THE-NECK "MAXRACK" MILITARY PRESSES ~ (wide grip, very deep way below parallel...)
95 lbs x 15
105 lbs x 15
115 lbs x 14
125 lbs x 9 dropset to...
95 lbs x 14


*TRIPLE SET*
~ LEG RAISES ~
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

ALTERNATING SETS WITH...

[b]~ FRONT DELT RAISES ~
30's x 10/10
35's x 8/8
40's x 7/7
45's x 6/6
45's x 6/6
30's x 10/10

LAST SIX SETS OF LEG RAISES, ALTERNATING WITH...

~ SIDE DELT RAISES ~
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8


~ REAR DELT RAISES ~
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10

ALTERNATING SETS WITH...

~ WEIGHTED DECLINE CRUNCHES ~
+20lbs x 10
+20lbs x 10
+20lbs x 10
+20lbs x 10
+20lbs x 10


>> NOTES FROM THE WORKOUT: Happy with my numbers, given the weekend and the lack of food I ate and the running around I had to do. For those who haven't seen, I'm going to be slowly working off the anabolic/keto-type diet I was on. I've put on about 6-8 lbs. from this, but have plateaued for the past two weeks weight wise. I'm going to go on an "eat anything that's healthy in sight" with a cheat meal 1-3 times/week depending.

Also, I'm working to keep my sets below 50 sets (even though some days I won't be able to), in an effort to lower total volume. Just an attempt to see if my body reacts any different ways...

On top of that, I will be doing one weigh in per week... so my weigh in will come at the end of Day 6's work-out. Sick of weighing myself every day and seeing the fluctuation. Hopefully will be taking pics on a bi-weekly basis from here on out, too. Thanks everyone for the continuous support. :) Work hard in every aspect of life, never give up on your dreams, and if you want something - GO GET IT .... PERIOD. :D



//[b]INTRA-AID REVIEW DAY 11\\
I was really really happy with my Intra-Aid today. At Day 11, I can say with positivity this stuff does help. It's a matter of mixing it with the right amount of water, IMHO. Sipping it from beginning to end of workout now, and loving every second of it. Will be incorporating this into my daily supplements once my tub is up... ;)


BUMP TO HIDE BOB AND PAC'S AMAZINGLY HOMOSEXUAL CONVERSATION... :p

[PaC-mAn8]

BUMP TO HIDE BOB AND PAC'S AMAZINGLY HOMOSEXUAL CONVERSATION... :p

http://nerdwithswag.com/wp-content/uploads/2007/07/camron-no-homo.jpg

[Surive123]

Looks good guy. When I got off of AD (I did it for 2 months), I just blew up. Strength and size - through the roof.

Good luck!

[nrk5014]

awesome workout my man.

[vbsunbum1]

Thanks, Dawn...
Great progress pics in your journal, by the way!



Thanks so much hun! MUAH!! XOXO! ;)



You have helped me bring out a smile believe it or not, i have gotten a lot of compliments around my campus about how I am a much happier kid lately (ya spelling i know) I walk around with a smile instead of a straight face looking like Im about to kill someone.

Also getting some looks from some ladies :eek: which is scary but good at the same time. You are a very inspriational character mark. do not let anyone tell you different. You have a very solid personality and a heart of gold. Never change your ways and continue to dominate the weight room.



Dayum... I though "I" was the one that was bringing out the smile on your face...apparently *cough, cough*...not true! *cough* :(



LOL.... You guys are too much. ;)

Agreed! LMAO!!



Mark- wow, every time I look at the volume & the #'s you are putting up I am amazed more an more! Interesting that you are transitioning back to carbs...

I hear ya on the daily weigh-in fluctuation...but I can't keep myself from weighing in...I'm obsessed, LOL!

Yayyyy! For pics! ;)

[The Solution]

Dayum... I though "I" was the one that was bringing out the smile on your face...apparently *cough, cough*...not true! *cough* :(



Mark- wow, every time I look at the volume & the #'s you are putting up I am amazed more an more! Interesting that you are transitioning back to carbs...



You 2 have brought out a lot better person in me the last few weeks, so i cannot thank you guys enough.

As for the scale. I will go from 170 or 172 - 180 in a given day. Thats why the mirror is your best friend.

[MawkieMawk]

Looks good guy. When I got off of AD (I did it for 2 months), I just blew up. Strength and size - through the roof.

Good luck!


awesome workout my man.

Thanks, guys!!!!



Mark- wow, every time I look at the volume & the #'s you are putting up I am amazed more an more! Interesting that you are transitioning back to carbs...

I hear ya on the daily weigh-in fluctuation...but I can't keep myself from weighing in...I'm obsessed, LOL!

Yayyyy! For pics! ;)

Yep. I need to eat more, period. Although anabolic was fun - I think I can put on more size this way. I'm hanging around 192 lbs solid right now - we'll see how the pics look this weekend! :) Thanks for the compliments, even though my shoulders are weak as hell...


You 2 have brought out a lot better person in me the last few weeks, so i cannot thank you guys enough.

As for the scale. I will go from 170 or 172 - 180 in a given day. Thats why the mirror is your best friend.

Glad we (Dawn and I) could help man... Just stay positive dude, you got your whole life ahead of you, no point in letting the bad stuff get the best of you and waste the precious time you have here on this planet...

----

LEGS TONIGHT... feeling a bit ridiculous, I won't lie... we'll see what I come up with to hit these suckers.... :cool: ;)

[mdorty]

Hey, Mark, I just got done reading through the majority of your journal, and I have to say, good job:) I've been following Hola for a while, and I saw you say in one of his threads that you were going to try the 12 day rotation, so I figured I'd give your journal a look-see. I'm slowly incorporating more volume into my workouts now, as well. I plan on starting Hola's push/pull/legs routine in about two months, so I'm putting in more volume into my own routine right now, just to get ready for it:)

Looking forward to seeing your leg workout tonight, and subb'd:)

[MawkieMawk]

**DAY 2 - LEGS/CALVES**
TOTAL SETS: 45 SETS
TOTAL TIME: 95 MINUTES :eek:
DATE: 09/30/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ ATG SQUAT WARM-UPS ~ (:30 sec rests)
135 x 10
135 x 10
135 x 10

~ BOX SQUATS ~ (Box below parallel...)
135 x 15
225 x 6
235 x 5
245 x 3
265 x 2
275 x 1
285 x 1 dropset to...
135 x 20

~ HIGH VOLUME LEG PRESS ~ (1 min rests...)
4P x 25
6P x 25 :eek:
*Dry heaving begins...*
8P x 20 :eek: :eek:
6P x 20
6P x 20
6P x 20

~ HYPERS ~
+60lbs x 15
+60lbs x 15
+60lbs x 15
+60lbs x 15
+60lbs x 15
+60lbs x 15

~ LEG EXTENSIONS ~
170 x 10
170 x 10
*Dry heaving continues...*
170 x 10
170 x 10
170 x 10
170 x 10

~ SITTING CALF RAISES ~ (on :15 second rests!!!)
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 30
:eek: *310 TOTAL REPS* :eek:

>> NOTES FROM THE WORKOUT: Pretty good/awesome workout. I didn't go to failure on any of my Box Squats at all. I was practicing where I was going to keep the bar on my back. I also was working on ramping properly up in weight - which was unsuccessful. I expect to be going really really heavy on these next week, and this workout was the set-up to this. Hopefully will be doing worksets with 3 Plates each side or more... we will see. The high volume leg presses began my holding back from vomiting. The dry heaving continued through the entire workout... what an absolute disgusting feeling, haha.

Hit rep PR's on my Hypers. And absolutely killed my calves. Whatta workout! ;) Got back tomorrow... gonna take some early pics tomorrow evening too, I believe!



//INTRA-AID REVIEW DAY 12\\
I stopped drinking this stuff as soon as I began dry-heaving to alleviate the possibility of yacking all over the gym. Stuff definitely did help - and was disappointed I couldn't finish it. All in all, I'm still on the positive side of Intra-Aid and would recommend it to anyone!

[The Solution]

After seeing that, there is one thing you need to do.

EAT YOUR DAMN CARBS!!!!! Holy squats batman, and then the 15 second rests on the calf rasies = BUrnnnnnnnnnnnnnnnnnn..

You never seem to let us down bro.

[PokLim]

holy crappp mawkkk!! lol.!!

one minute rests in between leg press..then 15 second rests in between calves..GREAT JOB MAN!!

I wanna see some updated pics! lol

[mdorty]

Nice job again, Mark! How was walking after all that? :)

[nrk5014]

sick job brooo, awesome leg day.

[mdorty]

Oh yeah, and x2 for some pics, man! (no homo)

[liftingbuddy1]

285 LB Box Squat = DAMN. Good stuff as always!!! :)

Mike

[LSU1]

nice lift. leg press seems very high compared to the box squat, and 8 plates x 20 is great.

good job man and keep it up

[MawkieMawk]

After seeing that, there is one thing you need to do.

EAT YOUR DAMN CARBS!!!!! Holy squats batman, and then the 15 second rests on the calf rasies = BUrnnnnnnnnnnnnnnnnnn..

You never seem to let us down bro.

Haha, yesssir!


holy crappp mawkkk!! lol.!!

one minute rests in between leg press..then 15 second rests in between calves..GREAT JOB MAN!!

I wanna see some updated pics! lol

I'm hurting right now already... lol. Thanks man!


Nice job again, Mark! How was walking after all that? :)

My gym's locker room is in the basement... so walking down the steps and back up was the last thing I wanted to do. Thanks dude!


sick job brooo, awesome leg day.

Thanks Nic. 'Preciate it!


Oh yeah, and x2 for some pics, man! (no homo)

Haha, def man! :)


285 LB Box Squat = DAMN. Good stuff as always!!! :)

Mike

Could be going alot higher - like I said, just messing around with the weights and the ramping.


nice lift. leg press seems very high compared to the box squat, and 8 plates x 20 is great.

good job man and keep it up

See comments above - didn't go to failure on box squats at all. Was practicing on proper bar placement, feet placement, and messing around with properly ramping the weight up for when I start going real heavy. Thanks for coming in man, hope to see you around more... :)

[MawkieMawk]

**DAY 2 - LEGS/CALVES**
TOTAL SETS: 45 SETS
TOTAL TIME: 95 MINUTES :eek:
DATE: 09/30/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ ATG SQUAT WARM-UPS ~ (:30 sec rests)
135 x 10
135 x 10
135 x 10

~ BOX SQUATS ~ (Box below parallel...)
135 x 15
225 x 6
235 x 5
245 x 3
265 x 2
275 x 1
285 x 1 dropset to...
135 x 20

~ HIGH VOLUME LEG PRESS ~ (1 min rests...)
4P x 25
6P x 25 :eek:
*Dry heaving begins...*
8P x 20 :eek: :eek:
6P x 20
6P x 20
6P x 20

~ HYPERS ~
+60lbs x 15
+60lbs x 15
+60lbs x 15
+60lbs x 15
+60lbs x 15
+60lbs x 15

~ LEG EXTENSIONS ~
170 x 10
170 x 10
*Dry heaving continues...*
170 x 10
170 x 10
170 x 10
170 x 10

~ SITTING CALF RAISES ~ (on :15 second rests!!!)
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 30
:eek: *310 TOTAL REPS* :eek:

>> NOTES FROM THE WORKOUT: Pretty good/awesome workout. I didn't go to failure on any of my Box Squats at all. I was practicing where I was going to keep the bar on my back. I also was working on ramping properly up in weight - which was unsuccessful. I expect to be going really really heavy on these next week, and this workout was the set-up to this. Hopefully will be doing worksets with 3 Plates each side or more... we will see. The high volume leg presses began my holding back from vomiting. The dry heaving continued through the entire workout... what an absolute disgusting feeling, haha.

Hit rep PR's on my Hypers. And absolutely killed my calves. Whatta workout! ;) Got back tomorrow... gonna take some early pics tomorrow evening too, I believe!



//INTRA-AID REVIEW DAY 12\\
I stopped drinking this stuff as soon as I began dry-heaving to alleviate the possibility of yacking all over the gym. Stuff definitely did help - and was disappointed I couldn't finish it. All in all, I'm still on the positive side of Intra-Aid and would recommend it to anyone!


BUMP BUMP BUMP!

[Screamin]

Solid work, man! And wow, strong high-rep calves :eek: When was the last time you tried heavier weight on these?

[jaim91]

Carbs on a daily basis, ftw! :D

I'm excited to now be subbed! It's nice to follow along in one anothers' journeys!

But I gotta ask: Why hypers in the middle of a leg workout? Were you working the hams with it?

[MawkieMawk]

**DAY 3 - BACK**
TOTAL SETS: 39 SETS
TOTAL TIME: 90 MINUTES ;)
DATE: 10/1/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ OLD SCHOOL T-BAR ROWS ~ (with no handle...)
2P x 25
3P x 25
4P x 17
5P x 10
5P + 25 x 5 [dropset to...]
3P x 15

~ DB ROWS ~
60's x 10/10
80's x 10/10
100's x 10/10
120's x 6/6
120's x 6/6
120's x 6/6 dropset to...
100's x 10/10 dropset to...
80's x 12/12

~ BB SHRUGS ~
225 x 30
315 x 17 :eek:
405 x 10
405 x 10
405 x 10
315 x 15
315 x 15
315 x 15
225 x 20
225 x 20

~ WIDE-GRIP PULLDOWN ~ (rest-pause last six sets... :cool: )
110 x 15
110 x 15
120 x 12
120 x 13
120 x 12
120 x 12
120 x 12
120 x 12
100 x 10

~ HORIZONTAL ROW ~ (rest-pause every set...)
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

>> NOTES FROM THE WORKOUT: This workout (and the workout I had today) I did at my school gym in the city at Temple. Overall, real good workout. Hit some PR's on some exercises - can't complain! Numbers speak for themselves. :)



//INTRA-AID REVIEW DAY 13\\
Stuff worked like a gem. Was very impressed, no sense of nausea at all and there was a real good sense of my "focus" in this workout. I'm happy with it!!


__________________________________________________ _______________

**DAY 5 - CHEST/ABS**
TOTAL SETS: 45 SETS
TOTAL TIME: 104 MINUTES
DATE: 10/3/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ DB FLAT PRESS ~
55's x 20
75's x 15
80's x 12
85's x 9
90's x 6
95's x 6 dropset to...
70's x 15 dropset to...
55's x 12

~ LOW INCLINE SMITH PRESS ~
135 x 15
155 x 12
175 x 10
175 x 9
185 x 6
185 x 6
205 x 4 dropset to...
135 x 12

~ DIPS ~ (one-minute rests...)
BW x 20
+45 x 12
+45 x 11
+45 x 12
+45 x 12
+45 x 11
+45 x 12
+45 x 12

~ DECLINE CRUNCHES ~
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21

~ INCLINE FLIES ~
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10

~ HANGING KNEE RAISES ~
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12

>> NOTES FROM THE WORKOUT: Again, did this workout earlier at my school's gym. Funny thing about my DB Flat Press is, there wasn't a single set I went to complete failure - which makes me super happy. I really feel like I am gonna jump this weight up and start putting up some ridiculous numbers... but I'm happy with endurance levels, form, strength levels, etc. right now. Was in a deep, deep sweat this entire workout... Feeling good! Got legs tomorrow, Biceps/Triceps/Abs/Forearms on Sunday... then taking some pics on Sunday.

GMAT studying and Ph.D. school stuff begins hard this weekend... Woo! :)
Thanks to everyone for continuing to support me... I will be responding to people on my journal, catching up on other people's journals, etc. tonight and the rest of the weekend!!



//INTRA-AID REVIEW DAY 14\\
Again, I really liked it. Felt good overall, tasted great, and I am really beginning to see its effect on my workouts!!

[jaim91]

1) GMAT and Phd student
2) Mad strong!
3) Nice guy
4) HAWT!

Please tell me you're taken/married! :D

[jaim91]

Carbs on a daily basis, ftw! :D

I'm excited to now be subbed! It's nice to follow along in one anothers' journeys!

But I gotta ask: Why hypers in the middle of a leg workout? Were you working the hams with it?

And bump to this :)

[mdorty]

**DAY 3 - BACK**
TOTAL SETS: 39 SETS
TOTAL TIME: 90 MINUTES ;)
DATE: 10/1/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ OLD SCHOOL T-BAR ROWS ~ (with no handle...)
2P x 25
3P x 25
4P x 17
5P x 10
5P + 25 x 5 [dropset to...]
3P x 15

~ DB ROWS ~
60's x 10/10
80's x 10/10
100's x 10/10
120's x 6/6
120's x 6/6
120's x 6/6 dropset to...
100's x 10/10 dropset to...
80's x 12/12

~ BB SHRUGS ~
225 x 30
315 x 17 :eek:
405 x 10
405 x 10
405 x 10
315 x 15
315 x 15
315 x 15
225 x 20
225 x 20

~ WIDE-GRIP PULLDOWN ~ (rest-pause last six sets... :cool: )
110 x 15
110 x 15
120 x 12
120 x 13
120 x 12
120 x 12
120 x 12
120 x 12
100 x 10

~ HORIZONTAL ROW ~ (rest-pause every set...)
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

>> NOTES FROM THE WORKOUT: This workout (and the workout I had today) I did at my school gym in the city at Temple. Overall, real good workout. Hit some PR's on some exercises - can't complain! Numbers speak for themselves. :)



//INTRA-AID REVIEW DAY 13\\
Stuff worked like a gem. Was very impressed, no sense of nausea at all and there was a real good sense of my "focus" in this workout. I'm happy with it!!


__________________________________________________ _______________

**DAY 5 - CHEST/ABS**
TOTAL SETS: 45 SETS
TOTAL TIME: 104 MINUTES
DATE: 10/3/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ DB FLAT PRESS ~
55's x 20
75's x 15
80's x 12
85's x 9
90's x 6
95's x 6 dropset to...
70's x 15 dropset to...
55's x 12

~ LOW INCLINE SMITH PRESS ~
135 x 15
155 x 12
175 x 10
175 x 9
185 x 6
185 x 6
205 x 4 dropset to...
135 x 12

~ DIPS ~ (one-minute rests...)
BW x 20
+45 x 12
+45 x 11
+45 x 12
+45 x 12
+45 x 11
+45 x 12
+45 x 12

~ DECLINE CRUNCHES ~
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21

~ INCLINE FLIES ~
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10

~ HANGING KNEE RAISES ~
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12

>> NOTES FROM THE WORKOUT: Again, did this workout earlier at my school's gym. Funny thing about my DB Flat Press is, there wasn't a single set I went to complete failure - which makes me super happy. I really feel like I am gonna jump this weight up and start putting up some ridiculous numbers... but I'm happy with endurance levels, form, strength levels, etc. right now. Was in a deep, deep sweat this entire workout... Feeling good! Got legs tomorrow, Biceps/Triceps/Abs/Forearms on Sunday... then taking some pics on Sunday.

GMAT studying and Ph.D. school stuff begins hard this weekend... Woo! :)
Thanks to everyone for continuing to support me... I will be responding to people on my journal, catching up on other people's journals, etc. tonight and the rest of the weekend!!



//INTRA-AID REVIEW DAY 14\\
Again, I really liked it. Felt good overall, tasted great, and I am really beginning to see its effect on my workouts!!


Nice job, man. You're an inspiration, kind of like Hola;) Keep it up!

[The Solution]

I sometimes question if your human with your workouts.
Painful to say the least.

[MawkieMawk]

**DAY 3 - BACK**
TOTAL SETS: 39 SETS
TOTAL TIME: 90 MINUTES ;)
DATE: 10/1/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ OLD SCHOOL T-BAR ROWS ~ (with no handle...)
2P x 25
3P x 25
4P x 17
5P x 10
5P + 25 x 5 [dropset to...]
3P x 15

~ DB ROWS ~
60's x 10/10
80's x 10/10
100's x 10/10
120's x 6/6
120's x 6/6
120's x 6/6 dropset to...
100's x 10/10 dropset to...
80's x 12/12

~ BB SHRUGS ~
225 x 30
315 x 17 :eek:
405 x 10
405 x 10
405 x 10
315 x 15
315 x 15
315 x 15
225 x 20
225 x 20

~ WIDE-GRIP PULLDOWN ~ (rest-pause last six sets... :cool: )
110 x 15
110 x 15
120 x 12
120 x 13
120 x 12
120 x 12
120 x 12
120 x 12
100 x 10

~ HORIZONTAL ROW ~ (rest-pause every set...)
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

>> NOTES FROM THE WORKOUT: This workout (and the workout I had today) I did at my school gym in the city at Temple. Overall, real good workout. Hit some PR's on some exercises - can't complain! Numbers speak for themselves. :)



//INTRA-AID REVIEW DAY 13\\
Stuff worked like a gem. Was very impressed, no sense of nausea at all and there was a real good sense of my "focus" in this workout. I'm happy with it!!


__________________________________________________ _______________

**DAY 5 - CHEST/ABS**
TOTAL SETS: 45 SETS
TOTAL TIME: 104 MINUTES
DATE: 10/3/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ DB FLAT PRESS ~
55's x 20
75's x 15
80's x 12
85's x 9
90's x 6
95's x 6 dropset to...
70's x 15 dropset to...
55's x 12

~ LOW INCLINE SMITH PRESS ~
135 x 15
155 x 12
175 x 10
175 x 9
185 x 6
185 x 6
205 x 4 dropset to...
135 x 12

~ DIPS ~ (one-minute rests...)
BW x 20
+45 x 12
+45 x 11
+45 x 12
+45 x 12
+45 x 11
+45 x 12
+45 x 12

~ DECLINE CRUNCHES ~
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21

~ INCLINE FLIES ~
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10

~ HANGING KNEE RAISES ~
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12

>> NOTES FROM THE WORKOUT: Again, did this workout earlier at my school's gym. Funny thing about my DB Flat Press is, there wasn't a single set I went to complete failure - which makes me super happy. I really feel like I am gonna jump this weight up and start putting up some ridiculous numbers... but I'm happy with endurance levels, form, strength levels, etc. right now. Was in a deep, deep sweat this entire workout... Feeling good! Got legs tomorrow, Biceps/Triceps/Abs/Forearms on Sunday... then taking some pics on Sunday.

GMAT studying and Ph.D. school stuff begins hard this weekend... Woo! :)
Thanks to everyone for continuing to support me... I will be responding to people on my journal, catching up on other people's journals, etc. tonight and the rest of the weekend!!



//INTRA-AID REVIEW DAY 14\\
Again, I really liked it. Felt good overall, tasted great, and I am really beginning to see its effect on my workouts!!


BUMP THE WORKOUT FOR THIS PAGE!

[MawkieMawk]

1) GMAT and Phd student
2) Mad strong!
3) Nice guy
4) HAWT!

Please tell me you're taken/married! :D

Haha, I'm blushing right now... and no - not taken or married! ;)


Nice job, man. You're an inspiration, kind of like Hola;) Keep it up!

Wow, thanks man. Seriously, to even be compared to HB on some sort of similar level is an awesome compliment, thank you. :D


I sometimes question if your human with your workouts.
Painful to say the least.

Thanks Bobbo. By the way, you're lifting on my routine at the Arnold... I'm serious too... I'll show you the true meaning of pain! haha... :)

[The Solution]

Im ready for the challenge bro, you know ill bring my A game and what I have to offer. Come a chest session I will break you a little bit in the weights (maybe :D)

[MawkieMawk]

Im ready for the challenge bro, you know ill bring my A game and what I have to offer. Come a chest session I will break you a little bit in the weights (maybe :D)

Gee golly, I wish I was short. That ROM really would be beneficial... :p

[nrk5014]

yo, I responded to you in my journal!

[MawkieMawk]

**DAY 6 - LEGS/CALVES**
TOTAL SETS: 44 SETS
TOTAL TIME: 82 MINUTES :D
DATE: 10/4/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Sun., Oct. 5th

~ STIFF-LEGGED DEAD LIFTS ~
135 x 15
225 x 12
315 x 4
365 x 1
405 x 1 (dropset to...)
135 x 15

~ SUPER SQUAT MACHINE ~ (1-min rests... weight is the total)
2P x 15
4P x 12
4P x 12
4P x 12
4P x 12
4P x 12
4P x 12
4P x 12

*** GIANT SET ***

~ HYPERS ~
+85 lbs x 10
+85 lbs x 10
+85 lbs x 10
+85 lbs x 10
+85 lbs x 10
+85 lbs x 10

ALTERNATING SETS WITH...

~ LEG EXTENSIONS ~
210 x 10
210 x 10
210 x 10
210 x 10
210 x 10
210 x 10

ALTERNATING SETS WITH...

~ STANDING 1-LEGGED LEG CURLS ~
+110 lbs x 7/7
+110 lbs x 7/7
+110 lbs x 7/7
+110 lbs x 7/7
+110 lbs x 7/7
+110 lbs x 7/7

ALTERNATING SETS WITH...

~ DB BOX SQUATS ~
+150lbs (75 lb DB's in each hand) x 6
+150 lbs x 6
+150 lbs x 6
+150 lbs x 6
+150 lbs x 6
+150 lbs x 6

ALTERNATING SETS WITH...

~ SITTING CALF RAISES ~
3P x 15
3P x 15
3P x 15
3P x 15
3P x 15
3P x 15

>> NOTES FROM THE WORKOUT: :eek: :eek: :eek:
Straight up felt like I was going to vomit, pass out, etc. during this Giant Set... First time in a long time I've done one. My numbers surprised me. Could've gone heavier on some of the workouts, as I wasn't failing to anything on any of the exercises in the giant set.

My Stiff-Legged Dead Lifts were a bit "ehh.." today. I had good form, just wasn't feeling up to par. However, I didn't fail out on any of those sets. If you couldn't tell, I've been practicing ramping weight, and I feel as though this was a very good ramp. 405 was a very very easy pull, and I could probably pull 450 easy on stiff-legged dead lifts without compromising my form too much.

Other then that, I'm exhausted and am gonna go eat now. Thanks everyone for sticking around, K bye! :D ;)



//INTRA-AID REVIEW DAY 15\\
Straight up - without this stuff, I would've passed out during my giant set. lol... :D

[The Solution]

405 SLDL and then a giant set, you werent playing when you told me this leg workout was epic. DAMN!!!!! dont kill me when we train at the arnold

[nrk5014]

damn bro, how are you walking right now?

[Earn_It]

Holy ****, I'd be terrified to take my SLDL to that kind of level, have this paranoia of my back popping out of place even when I'm doing light weights!
And that giant set looks brutal, bet it felt good getting through that though!

[jaim91]

SLDL are 'eh'??

I bet you SLDL more than all the guys in my university gym combined...AND THEN SOME! But that's only 'eh' for you!?!

You are my hero!


Haha, I'm blushing right now... and no - not taken or married! ;)

Holla! :D

[JY_21]

hey man sorry i haven't been around lately i've been busy.
nice workout. thats one hugeass giant set lol..

[benjamin0]

I'm baaaaaaaack. SLDLs look rather obnoxiously huge, bro.

[PaC-mAn8]

I question your mental state sometimes.

[MawkieMawk]

405 SLDL and then a giant set, you werent playing when you told me this leg workout was epic. DAMN!!!!! dont kill me when we train at the arnold

Haha, nice "don't kill me when we train at the arnold...".... lol.
Thanks dude!


damn bro, how are you walking right now?

I'm hurting right now.


Holy ****, I'd be terrified to take my SLDL to that kind of level, have this paranoia of my back popping out of place even when I'm doing light weights!
And that giant set looks brutal, bet it felt good getting through that though!

I feel ridiculously good right now... thanks :)
Yeah, I won't lie... at 365, I was pretty scared but was just so focused on keeping my shoulders locked and keeping my back in good form.


SLDL are 'eh'??

I bet you SLDL more than all the guys in my university gym combined...AND THEN SOME! But that's only 'eh' for you!?!

You are my hero!

Holla! :D

Eh, I've got alot of room to improve... but thanks. :)
You going to be at the Arnold?

(oh and by the way, if I didn't answer... I do Hypers on leg days to hit my glutes, etc.)


hey man sorry i haven't been around lately i've been busy.
nice workout. thats one hugeass giant set lol..

Thanks man, glad to have ya back!


I'm baaaaaaaack. SLDLs look rather obnoxiously huge, bro.

Hayyyy! Thanks for stopping by, 'preciate it! :)


I question your mental state sometimes.

:p ... hahaha... Thanks, Pac!

HITTING ARMS/ABS/FOREARMS IN A LITTLE BIT....
ANNNND.... the PHILLIES are winning right now in the 2nd inning! Woooo! :D

[The Solution]

Just bought my tickets for the arnold for the 6th,7th,and 8th for the expo. Hope to see you there brotha man!

RIp me a PR today bro.

[MawkieMawk]

Just bought my tickets for the arnold for the 6th,7th,and 8th for the expo. Hope to see you there brotha man!

RIp me a PR today bro.

Will be buying tickets once I confirm I can go.. :)

UPDATE
After three days of not feeling well, I ended up not going to the gym yesterday afternoon. I got alot of rest after Saturday's brutal workout - and I feel great now. Back on my proper diet (not feeling well I was barely eating as much as I should be), getting into it hard with studying for the GMATs, and really staying focused on life in general. (Positive support wanted... thanks! :) )....

EDIT: Also, will not be weighing in again until this upcoming weekend... And I may take some pics at the middle of the week, depending upon how I feel I am looking overall... :p

In lieu of yesterday's rest, I will be lifting Shoulders, Arms, and Abs today. I will be hitting Legs tomorrow, Off-day/Cardio-day on Wednesday, Back on Thursday, Chest on Friday, Off-Day Saturday, Legs on Sunday, Arms that following Monday. I will be working on a 2-On-1-Off split now because of scheduling conflicts and - quite frankly - to allow my body to not wear out (and get me sick) which is what I think I did to myself at the end of last week.

Hope everyone is doing well - really looking forward to my workout today! :)

[Surive123]

You rock dude. I'm not feeling well either. I hope you kill the GMATs.

Your volume makes me cringe...BTW.


:)

[nrk5014]

glad you're feelin better bro.

[The Solution]

Im ready to see some destruction.

[MawkieMawk]

You rock dude. I'm not feeling well either. I hope you kill the GMATs.

Your volume makes me cringe...BTW.

Thanks man... How's the college apps coming?


glad you're feelin better bro.

Thanks man!


Im ready to see some destruction.

Let's see if you consider this destruction...

--------------------------------------------------------------------------

**DAY 1 - ARMS/SHOULDERS/ABS**
TOTAL SETS: 82 SETS
TOTAL TIME: 124 MINUTES (HAHAHAHA... :eek: :eek: )
DATE: 10/6/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ DB MILITARY PRESS ~ (one-minute rests...)
40's x 20
60's x 15
65's x 12
75's x 6
75's x 4 dropset to...
65's x 7 dropset to...
55's x 10 dropset to...
40's x 15

~ LOW INCLINE SMITH CGBP ~
135 x 13 (wtf?)
135 x 20
155 x 12
155 x 12
175 x 6
175 x 6
175 x 5.5 :rolleyes: dropset to...
155 x 10 dropset to...
155 x 9 dropset to...
135 x 15

~ V-UPS ~
BW X 20 (14 SETS THROUGHOUT THE WORKOUT @ DIFFERENT TIMES)

~ BEHIND-THE-NECK SMITH MILITARY PRESS ~
155 x 11 (lol, funny story behind this)
95 x 20
115 x 15
135 x 10
145 x 6
145 x 6
145 x 6
145 x 6 dropset to...
115 x 13


~ OH DB EXTENSIONS ~
70's x 15
80's x 15
90's x 7
90's x 7
90's x 7
70's x 12
70's x 12

ALTERNATING SETS WITH...

~ PREACHER CURLS ~ (weight is per side of bar...)
25 x 15
30 x 12
35 x 7
35 x 7
35 x 7
35 x 7
25 x 15
25 x 14


~ FRONT/SIDE DELT ALTERNATING SETS ~
FRONT...
35's x 7/7
35's x 7/7
35's x 7/7
35's x 7/7

SIDE...
25's x 10/10
25 PLATES x 10/10
25 PLATES x 10/10
25 PLATES x 10/10


*GIANT SET*
~ CABLE V-BAR PUSHDOWN ~
130 x 15
130 x 15
130 x 15
130 x 15

~ HAMMER CURLS ~
45's x 10/10
45's x 10/10
45's x 10/10
45's x 10/10

~ MACHINE MILITARY PRESS ~
50 x 17
70 x 15
70 x 14
70 x 14

~ ROPE CABLE CRUNCHES ~
RACK X 15
RACK X 15
RACK X 15
RACK X 20

>> NOTES FROM THE WORKOUT: Hahahahaahaahah... That's all that is to really be said about this workout. Utterly ridiculous and unnecessary... lol.

Some exercises I was going to failure, others I wasn't. DB Military Press feels good - if I ramp properly I can be throwing around more weight, but I am content with my shoulder work thus far... Behind-the-neck military presses on the Smith machine was hilarious for my first set... I thought I had 95 lbs. on total, and ended up having 155 lbs total on (don't even ask me how... lol) and I repped it out 11 times and proceeded to crack up.

The giant set at the end of the workout absolutely destroyed me. I was happy with endurance levels, but definitely was feeling it. I don't recommend doing anywhere near this level of volume unless you're ready to be tired and sore as all hell... Anticipating some funny comments and feedback to this! :p



//INTRA-AID REVIEW DAY 16\\
Two words to Animal: THANK YOU. lol... This product is helping alot right now!!

[JY_21]

HOLY MOLEY TALK ABOUT VOLUME!
great job there man!

[The Solution]

Reminder to self, do not train shoulders with Mark at the arnold.

What happened to sticking to around 40 sets... LIAR! :mad:

[jaim91]

82 sets, really?

Where do you make your training programs from? And do you think 82 is overkill, like flogging a dead horse?

[Surive123]

Awesome Workout! How do you like the taste of intra?


Thanks man... How's the college apps coming?


Not too shabby. THANKS AGAIN for helping me with that essay. I changed a few things around here and there...


got a 95%

:D

[MawkieMawk]

HOLY MOLEY TALK ABOUT VOLUME!
great job there man!

Thanks! :)


Reminder to self, do not train shoulders with Mark at the arnold.

What happened to sticking to around 40 sets... LIAR! :mad:

Haha, had to because of me missing my arm workout yesterday... lol.


82 sets, really?

Where do you make your training programs from? And do you think 82 is overkill, like flogging a dead horse?

Oh, it definitely is overkill... but that's how I like it. I don't normally do anything near that number... I just did it because I missed my arm workout yesterday... :) Feel really good right now though! :D


Awesome Workout! How do you like the taste of intra?

Not too shabby. THANKS AGAIN for helping me with that essay. I changed a few things around here and there...

got a 95%


Haha, thanks dude! Intra-Aid tasted good... so long as you mix it with LOTS of water!!
And congrats - keep it up.
P.S - The U of Illinois is on my list for Ph.D's!!! :D

[MawkieMawk]

**DAY 1 - ARMS/SHOULDERS/ABS**
TOTAL SETS: 82 SETS
TOTAL TIME: 124 MINUTES (HAHAHAHA... :eek: :eek: )
DATE: 10/6/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ DB MILITARY PRESS ~ (one-minute rests...)
40's x 20
60's x 15
65's x 12
75's x 6
75's x 4 dropset to...
65's x 7 dropset to...
55's x 10 dropset to...
40's x 15

~ LOW INCLINE SMITH CGBP ~
135 x 13 (wtf?)
135 x 20
155 x 12
155 x 12
175 x 6
175 x 6
175 x 5.5 :rolleyes: dropset to...
155 x 10 dropset to...
155 x 9 dropset to...
135 x 15

~ V-UPS ~
BW X 20 (14 SETS THROUGHOUT THE WORKOUT @ DIFFERENT TIMES)

~ BEHIND-THE-NECK SMITH MILITARY PRESS ~
155 x 11 (lol, funny story behind this)
95 x 20
115 x 15
135 x 10
145 x 6
145 x 6
145 x 6
145 x 6 dropset to...
115 x 13


~ OH DB EXTENSIONS ~
70's x 15
80's x 15
90's x 7
90's x 7
90's x 7
70's x 12
70's x 12

ALTERNATING SETS WITH...

~ PREACHER CURLS ~ (weight is per side of bar...)
25 x 15
30 x 12
35 x 7
35 x 7
35 x 7
35 x 7
25 x 15
25 x 14


~ FRONT/SIDE DELT ALTERNATING SETS ~
FRONT...
35's x 7/7
35's x 7/7
35's x 7/7
35's x 7/7

SIDE...
25's x 10/10
25 PLATES x 10/10
25 PLATES x 10/10
25 PLATES x 10/10


*GIANT SET*
~ CABLE V-BAR PUSHDOWN ~
130 x 15
130 x 15
130 x 15
130 x 15

~ HAMMER CURLS ~
45's x 10/10
45's x 10/10
45's x 10/10
45's x 10/10

~ MACHINE MILITARY PRESS ~
50 x 17
70 x 15
70 x 14
70 x 14

~ ROPE CABLE CRUNCHES ~
RACK X 15
RACK X 15
RACK X 15
RACK X 20

>> NOTES FROM THE WORKOUT: Hahahahaahaahah... That's all that is to really be said about this workout. Utterly ridiculous and unnecessary... lol.

Some exercises I was going to failure, others I wasn't. DB Military Press feels good - if I ramp properly I can be throwing around more weight, but I am content with my shoulder work thus far... Behind-the-neck military presses on the Smith machine was hilarious for my first set... I thought I had 95 lbs. on total, and ended up having 155 lbs total on (don't even ask me how... lol) and I repped it out 11 times and proceeded to crack up.

The giant set at the end of the workout absolutely destroyed me. I was happy with endurance levels, but definitely was feeling it. I don't recommend doing anywhere near this level of volume unless you're ready to be tired and sore as all hell... Anticipating some funny comments and feedback to this! :p



//INTRA-AID REVIEW DAY 16\\
Two words to Animal: THANK YOU. lol... This product is helping alot right now!!


BUMP WORKOUT!!!

[Surive123]

Haha, thanks dude! And congrats - keep it up. PS - U of Illinois is on my list for Ph.D's!!! :D

can u imagine if we went to school together :eek:

I think Iowa is one of my top choices right now though, honestly. I am spending this entire upcoming weekend at U of I though!

[MawkieMawk]

**DAY 1 - ARMS/SHOULDERS/ABS**
TOTAL SETS: 82 SETS
TOTAL TIME: 124 MINUTES (HAHAHAHA... :eek: :eek: )
DATE: 10/6/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ DB MILITARY PRESS ~ (one-minute rests...)
40's x 20
60's x 15
65's x 12
75's x 6
75's x 4 dropset to...
65's x 7 dropset to...
55's x 10 dropset to...
40's x 15

~ LOW INCLINE SMITH CGBP ~
135 x 13 (wtf?)
135 x 20
155 x 12
155 x 12
175 x 6
175 x 6
175 x 5.5 :rolleyes: dropset to...
155 x 10 dropset to...
155 x 9 dropset to...
135 x 15

~ V-UPS ~
BW X 20 (14 SETS THROUGHOUT THE WORKOUT @ DIFFERENT TIMES)

~ BEHIND-THE-NECK SMITH MILITARY PRESS ~
155 x 11 (lol, funny story behind this)
95 x 20
115 x 15
135 x 10
145 x 6
145 x 6
145 x 6
145 x 6 dropset to...
115 x 13


~ OH DB EXTENSIONS ~
70's x 15
80's x 15
90's x 7
90's x 7
90's x 7
70's x 12
70's x 12

ALTERNATING SETS WITH...

~ PREACHER CURLS ~ (weight is per side of bar...)
25 x 15
30 x 12
35 x 7
35 x 7
35 x 7
35 x 7
25 x 15
25 x 14


~ FRONT/SIDE DELT ALTERNATING SETS ~
FRONT...
35's x 7/7
35's x 7/7
35's x 7/7
35's x 7/7

SIDE...
25's x 10/10
25 PLATES x 10/10
25 PLATES x 10/10
25 PLATES x 10/10


*GIANT SET*
~ CABLE V-BAR PUSHDOWN ~
130 x 15
130 x 15
130 x 15
130 x 15

~ HAMMER CURLS ~
45's x 10/10
45's x 10/10
45's x 10/10
45's x 10/10

~ MACHINE MILITARY PRESS ~
50 x 17
70 x 15
70 x 14
70 x 14

~ ROPE CABLE CRUNCHES ~
RACK X 15
RACK X 15
RACK X 15
RACK X 20

>> NOTES FROM THE WORKOUT: Hahahahaahaahah... That's all that is to really be said about this workout. Utterly ridiculous and unnecessary... lol.

Some exercises I was going to failure, others I wasn't. DB Military Press feels good - if I ramp properly I can be throwing around more weight, but I am content with my shoulder work thus far... Behind-the-neck military presses on the Smith machine was hilarious for my first set... I thought I had 95 lbs. on total, and ended up having 155 lbs total on (don't even ask me how... lol) and I repped it out 11 times and proceeded to crack up.

The giant set at the end of the workout absolutely destroyed me. I was happy with endurance levels, but definitely was feeling it. I don't recommend doing anywhere near this level of volume unless you're ready to be tired and sore as all hell... Anticipating some funny comments and feedback to this! :p



//INTRA-AID REVIEW DAY 16\\
Two words to Animal: THANK YOU. lol... This product is helping alot right now!!


BUMP to NEXT PAGE! :cool:


can u imagine if we went to school together :eek:

I think Iowa is one of my top choices right now though, honestly. I am spending this entire upcoming weekend at U of I though!

Nice man, good school! :)
Yeah, it would be nuts, lol...

[nrk5014]

you are insane. get yourself checked :p

nice job dude.

[MawkieMawk]

you are insane. get yourself checked :p

nice job dude.

Hahaha - thanks man.

Got Legs and Forearms today...
We'll see how it goes! :cool:

[The Solution]

This may be another reminder to myself to not train legs with you and Dawn at the Arnold..

This could be epic.....

[Screamin]

The giant set at the end of the workout absolutely destroyed me. I was happy with endurance levels, but definitely was feeling it. I don't recommend doing anywhere near this level of volume unless you're ready to be tired and sore as all hell... Anticipating some funny comments and feedback to this! :p
In all honesty, I don't see how you can get through this kind of volume at ALL! Unreal...

[liftingbuddy1]

Sheesh, 82 sets? You sure move fast for that kind of time and volume! :)

Mike

[jaim91]

I want some leg numbers!!! NOW!!! :D

[S.O.u.L.m.A.N]

Hey Mark, your workouts look tiring :) Good job.

Out of curiosity though, why do you feel you need to do the machine military presses when you already do DB military presses and behind-the-neck smith machine presses? It seems that those two exercises along with your front/side raises makes for a solid delt workout without having to bother with that machine exercise at the end.

[LSU1]

82 sets, lol wtf

i dont think i do 82 sets in a week. definately dont haha

[MawkieMawk]

This may be another reminder to myself to not train legs with you and Dawn at the Arnold..

This could be epic.....

Just wait and see, will be posting up #'s after this! :D


In all honesty, I don't see how you can get through this kind of volume at ALL! Unreal...

My body is so used to it now... Thanks man.


Sheesh, 82 sets? You sure move fast for that kind of time and volume! :)

Mike

Ya get used to it after a while! :D


I want some leg numbers!!! NOW!!! :D

Posting right after this! ;)


Hey Mark, your workouts look tiring :) Good job.

Out of curiosity though, why do you feel you need to do the machine military presses when you already do DB military presses and behind-the-neck smith machine presses? It seems that those two exercises along with your front/side raises makes for a solid delt workout without having to bother with that machine exercise at the end.

Just adding to volume/killing the shoulders... :D Nothing other then that... hehe.


82 sets, lol wtf

i dont think i do 82 sets in a week. definately dont haha

Hahaha... try it sometimes!!!

[MawkieMawk]

**DAY 2 - LEGS/CALVES/FOREARMS**
TOTAL SETS: 46 SETS
TOTAL TIME: 92 MINUTES :D
DATE: 10/7/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ LEG PRESS ~ (weight is TOTAL!)
4P x 20
6P x 20
8P x 20
10P x 16
12P x 12
14P x 6 (dropset to...)
8P x 20

~ DB SLDL ~ (on 1-minute rests...)
100's x 10
100's x 10
100's x 10

~ SMITH FRONT SQUATS ~ (on 1-minute rests...)
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

~ BB SLDL ~ (on 1-minute rests...)
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12


~ EXTENSIONS ~
RACK (250 LBS) x 4
RACK x 4
RACK x 4
RACK x 6
RACK x 6
RACK x 6

ALTERNATING SETS WITH...

~ HYPERS ~
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6 :eek: :eek:


~ CALVES ~ (:15 second rest...)
2P x 70 :eek:
2P x 50 :eek:

~ BB STRAIGHT FOREARM CURLS ~
50 lbs x 20 (14 sets throughout workout... I think it was 14, lol)


>> NOTES FROM THE WORKOUT: Welp, PR's all over the place. I highlighted definite PR's but I think the overall time and intensity of this workout was a PR in and of itself! :D

Could've gone more reps on leg extensions but I felt like being able to walk tomorrow... Leg presses felt awesome, too. :D



//INTRA-AID REVIEW DAY 17\\
Again, taste was awesome. This stuff helped ALOT during this workout, too! This is going to become an addition to my supplement stash, definitely!!

[The Solution]

Leg press is downright nasty man. That is some serious pushing.
For Hypers do you hold a bar or something, how the hell do you get +120lbs! DAMN!

[vbsunbum1]

This may be another reminder to myself to not train legs with you and Dawn at the Arnold..

This could be epic.....

haha...Leg Day is a MUST at the Arnold...you know that's my favorite!! and stack that up with volume with Mark and myself... whew...yeah, epic is a great word for it! :D




**DAY 2 - LEGS/CALVES/FOREARMS**
TOTAL SETS: 46 SETS
TOTAL TIME: 92 MINUTES :D
DATE: 10/7/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ LEG PRESS ~
4P x 20
6P x 20
8P x 20
10P x 16
12P x 12
14P x 6 (dropset to...)
8P x 20

~ DB SLDL ~ (on 1-minute rests...)
100's x 10
100's x 10
100's x 10

~ SMITH FRONT SQUATS ~ (on 1-minute rests...)
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

~ BB SLDL ~ (on 1-minute rests...)
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12


~ EXTENSIONS ~
RACK (250 LBS) x 4
RACK x 4
RACK x 4
RACK x 6
RACK x 6
RACK x 6

ALTERNATING SETS WITH...

~ HYPERS ~
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6
+120 lbs x 6 :eek: :eek:


~ CALVES ~ (:15 second rest...)
2P x 70
2P x 50

~ BB STRAIGHT FOREARM CURLS ~
50 lbs x 20 (14 sets throughout workout... I think it was 14, lol)


>> NOTES FROM THE WORKOUT: Welp, PR's all over the place. I highlighted definite PR's but I think the overall time and intensity of this workout was a PR in and of itself! :D

Could've gone more reps on leg extensions but I felt like being able to walk tomorrow... Leg presses felt awesome, too.



Ok, Mark... I'm beginning to think you are not really human... you are definitely a machine without question! I'm going to be looking for some kryptonite (sp?) to take to the Arnold in case you try to crush me when we train together...Ima keep up with you the best I can tho! :D LOL!

I just can't stop shaking my head in awe of the insanity you cranked today! Completely amazing!! ...and I LOVE it!!!!!! :)

[LSU1]

you did 14 plates per side on leg press?

damn son!

[MawkieMawk]

Leg press is downright nasty man. That is some serious pushing.
For Hypers do you hold a bar or something, how the hell do you get +120lbs! DAMN!

120 LB. DB, my friend. :D



Ok, Mark... I'm beginning to think you are not really human... you are definitely a machine without question! I'm going to be looking for some kryptonite (sp?) to take to the Arnold in case you try to crush me when we train together...Ima keep up with you the best I can tho! :D LOL!

I just can't stop shaking my head in awe of the insanity you cranked today! Completely amazing!! ...and I LOVE it!!!!!! :)

Haha, thanks Dawn. :)


you did 14 plates per side on leg press?

damn son!

Ahahahaha... NO. Total... 7 Plates per side.

[nrk5014]

great job brooooooo!!!!!

[MawkieMawk]

great job brooooooo!!!!!

Thanks man!!

** Wednesday, October 8th, 2009 **

CARDIO:
- 7 Minutes on the Bike Warm-Up
- 20 Minutes Hitting the Heavy Bag
- 10 Minute Run

Felt like getting the heartbeat up... Really going to start boxing more on my off-days (It's fun and makes you sweat). Was wearing a hoodie and two layers and a pair of shorts, so I was sweating alot. Also, was sipping Intra-Aid and I enjoyed it during a cardio session! :)

----

GOT Back this evening... Not sure what exercises, but we'll see how it goes!! Might take pics tonight, too, for the hell of it! :p ... Then home to finish research on schools and get banging into reviewing for the GMAT's... while watching the Phillies/Dodgers.. Let's go Phils! :D

[The Solution]

IN for pics! Hit that back hard, and dont make us look like bitches with the amount of volume you will be demolishing.

[nrk5014]

I wish I could box here :(

let's go manny!

[jaim91]

Leg press is downright nasty man. That is some serious pushing.

For Hypers do you hold a bar or something, how the hell do you get +120lbs! DAMN!

This is what I was wondering too....

...MM is damn straight RIDICULOUS!

You training for the Arnold Strongman comp??!! Cuz you should!

P.S. Just saw you're using Intrabolic now...check out the discussion going on in the supplement section. It's something like "Questions about Eaas and BCAAs"

[MawkieMawk]

**DAY 3 - BACK/TRAPS**
TOTAL SETS: 42 SETS
TOTAL TIME: 98 MINUTES
DATE: 10/9/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ RACK PULLS ~
225 x 22
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15 (dropset to...)
225 x 12 (5-second pulls...)

~ 1-ARM SMITH BENT ROWS ~
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10

~ BB SHRUGS ~
225 x 20
315 x 12
315 x 12
315 x 12
315 x 12
405 x 6
425 x 6
445 x 4 (dropset to...)
225 x 30 :eek:

~ CHEST SUPPORTED T-BAR ROWS ~
2P x 12
2P x 12
2P x 12
2P x 12
2P x 12

~ DB SHRUGS ~ (on 3-second pauses at top of contraction...)
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10

~ CG PULL DOWNS ~ (on :15 second rests!)
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

~ REAR DELT RAISES ~
25's x 15/15
25's x 15/15

>> NOTES FROM THE WORKOUT: Awesome workout. Really happy with my numbers. Tried 1-arm Smith Rows... These felt better than DB rows and I loved them... Going to incorporate them alot more!!

Oh, and here's some pics for ya'll... I've seen some big improvements especially around my shoulder area... I was trying to get some good backshots, but taking pictures with a phone negates that. I was surprised at my back width in one of the pics. Again, couldn't flare much because of me needing to take the picture with one arm... (Upper "backne" resurfaced... Pharmacy took a week and a half to get my medication in... :( ) Chest feels more full... Arms are 'lagging', but not in strength... just feel like they may be a lagging body part at this time... Abs aren't too "in full" just because I've been eating a ton... but at this point in October, not too worried, so long as my waste stays nice and tight and small... Anyways, here ya go! :)

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-WideBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontPhoneOverFace-1.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-OverTheShoulderTightBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontBicep.jpg



//INTRA-AID REVIEW DAY 19\\
Almost out of my free canister of this stuff... Working wonders, as always... Really like it now - making it a permanent addition to my supplements soon!

[The Solution]

Looking at your first picture I would never realise you would be that skinny on the front. I can see why your back numbers are so damn massive now. Your thickness is filthy My man.

Big time volume on those Rack Deads which have to be making your back scream right now.

Continue to keep pushing yourself to achieve your goals. Seek success in and out of the weightroom by finding that BALANCE!

[mdorty]

**DAY 3 - BACK/TRAPS**
TOTAL SETS: 42 SETS
TOTAL TIME: 98 MINUTES
DATE: 10/9/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ RACK PULLS ~
225 x 22
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15 (dropset to...)
225 x 12 (5-second pulls...)

~ 1-ARM SMITH BENT ROWS ~
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10

~ BB SHRUGS ~
225 x 20
315 x 12
315 x 12
315 x 12
315 x 12
405 x 6
425 x 6
445 x 4 (dropset to...)
225 x 30 :eek:

~ CHEST SUPPORTED T-BAR ROWS ~
2P x 12
2P x 12
2P x 12
2P x 12
2P x 12

~ DB SHRUGS ~ (on 3-second pauses at top of contraction...)
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10

~ CG PULL DOWNS ~ (on :15 second rests!)
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

~ REAR DELT RAISES ~
25's x 15/15
25's x 15/15

>> NOTES FROM THE WORKOUT: Awesome workout. Really happy with my numbers. Tried 1-arm Smith Rows... These felt better than DB rows and I loved them... Going to incorporate them alot more!!

Oh, and here's some pics for ya'll... I've seen some big improvements especially around my shoulder area... I was trying to get some good backshots, but taking pictures with a phone negates that. I was surprised at my back width in one of the pics. Again, couldn't flare much because of me needing to take the picture with one arm... (Upper "backne" resurfaced... Pharmacy took a week and a half to get my medication in... :( ) Chest feels more full... Arms are 'lagging', but not in strength... just feel like they may be a lagging body part at this time... Abs aren't too "in full" just because I've been eating a ton... but at this point in October, not too worried, so long as my waste stays nice and tight and small... Anyways, here ya go! :)

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-WideBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontPhoneOverFace-1.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-OverTheShoulderTightBack.jpg


//INTRA-AID REVIEW DAY 19\\
Almost out of my free canister of this stuff... Working wonders, as always... Really like it now - making it a permanent addition to my supplements soon!


Nice workout, man! And, as always, nice volume;) As layzie said, your back is pretty thick, nice job. Do you have any before pictures, either before you started lifting, or before you started HB's routine?
Keep up the good work!

[nrk5014]

your back looks huge!!!!

I think you can get some better gains on the whole front of your body tho bro.

[PaC-mAn8]

DAMN!

I sprayed on my computer screen.

****.

[Surive123]

i'm gonna have to see some videos.

i'm callin you out!

[MawkieMawk]

Looking at your first picture I would never realise you would be that skinny on the front. I can see why your back numbers are so damn massive now. Your thickness is filthy My man.

Big time volume on those Rack Deads which have to be making your back scream right now.

Continue to keep pushing yourself to achieve your goals. Seek success in and out of the weightroom by finding that BALANCE!

Thanks Bob! :)


Nice workout, man! And, as always, nice volume;) As layzie said, your back is pretty thick, nice job. Do you have any before pictures, either before you started lifting, or before you started HB's routine?
Keep up the good work!

Nah man, only pics I have are the ones I've taken...
I can scrounge some up from years ago when I was super skinny... but other then that, gotta go with what I got.


your back looks huge!!!!

I think you can get some better gains on the whole front of your body tho bro.

Agreed. :)
Thanks for the advice man... :)


DAMN!

I sprayed on my computer screen.

****.

Haha, thanks man.


i'm gonna have to see some videos.

i'm callin you out!

Marcus... read my first post in this journal...
I could care less if people believe me or not on my lifts...
I'm not addicted to this site nor do I need to lie to ya'll on my lifts...

Come to my gym, lift with me, and you'll see..
Besides, I have no video camera or way to do videos..
I may be at the Arnold, so come out that way...
Or get your ass in a plane and come to Philadelphia...

But like I said - if you don't believe me, I don't really care, lol...
Come to my gym and lift and that's all that needs to be said. :)

[PaC-mAn8]

Marcus... read my first post in this journal...
I could care less if people believe me or not on my lifts...
I'm not addicted to this site nor do I need to lie to ya'll on my lifts...

Come to my gym, lift with me, and you'll see..
Besides, I have no video camera or way to do videos..
I may be at the Arnold, so come out that way...
Or get your ass in a plane and come to Philadelphia...

But like I said - if you don't believe me, I don't really care, lol...
Come to my gym and lift and that's all that needs to be said. :)

OH SNAPPPPP!

As greg would say....

ZINGGGGGG!

[The Solution]

Marcus... read my first post in this journal...
I could care less if people believe me or not on my lifts...
I'm not addicted to this site nor do I need to lie to ya'll on my lifts...

Come to my gym, lift with me, and you'll see..
Besides, I have no video camera or way to do videos..
I may be at the Arnold, so come out that way...
Or get your ass in a plane and come to Philadelphia...

But like I said - if you don't believe me, I don't really care, lol...
Come to my gym and lift and that's all that needs to be said. :)

If I ever have a car down at college in the near future, for real can I come out and get a lift in?

Im dead 100% serious, and Ill bring my damn camera (serious about ths i guess too)

Just feed my fat ass :D

[MawkieMawk]

OH SNAPPPPP!

As greg would say....

ZINGGGGGG!

Haha, it's all good... Me and Marcus are friends... no worries. :D


If I ever have a car down at college in the near future, for real can I come out and get a lift in?

Im dead 100% serious, and Ill bring my damn camera (serious about ths i guess too)

Just feed my fat ass :D

We'll see man... Let me know and maybe we can get something in.
If not, Arnold will be where its at :)
Or, the next ABC somewhere in PA!! :)

[MawkieMawk]

**DAY 3 - BACK/TRAPS**
TOTAL SETS: 42 SETS
TOTAL TIME: 98 MINUTES
DATE: 10/9/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ RACK PULLS ~
225 x 22
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15 (dropset to...)
225 x 12 (5-second pulls...)

~ 1-ARM SMITH BENT ROWS ~
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10

~ BB SHRUGS ~
225 x 20
315 x 12
315 x 12
315 x 12
315 x 12
405 x 6
425 x 6
445 x 4 (dropset to...)
225 x 30 :eek:

~ CHEST SUPPORTED T-BAR ROWS ~
2P x 12
2P x 12
2P x 12
2P x 12
2P x 12

~ DB SHRUGS ~ (on 3-second pauses at top of contraction...)
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10

~ CG PULL DOWNS ~ (on :15 second rests!)
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

~ REAR DELT RAISES ~
25's x 15/15
25's x 15/15

>> NOTES FROM THE WORKOUT: Awesome workout. Really happy with my numbers. Tried 1-arm Smith Rows... These felt better than DB rows and I loved them... Going to incorporate them alot more!!

Oh, and here's some pics for ya'll... I've seen some big improvements especially around my shoulder area... I was trying to get some good backshots, but taking pictures with a phone negates that. I was surprised at my back width in one of the pics. Again, couldn't flare much because of me needing to take the picture with one arm... (Upper "backne" resurfaced... Pharmacy took a week and a half to get my medication in... :( ) Chest feels more full... Arms are 'lagging', but not in strength... just feel like they may be a lagging body part at this time... Abs aren't too "in full" just because I've been eating a ton... but at this point in October, not too worried, so long as my waste stays nice and tight and small... Anyways, here ya go! :)

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-WideBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontPhoneOverFace-1.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-OverTheShoulderTightBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontBicep.jpg



//INTRA-AID REVIEW DAY 19\\
Almost out of my free canister of this stuff... Working wonders, as always... Really like it now - making it a permanent addition to my supplements soon!


BUMP TO THIS PAGE!

[Surive123]

Marcus... read my first post in this journal...
I could care less if people believe me or not on my lifts...
I'm not addicted to this site nor do I need to lie to ya'll on my lifts...

Come to my gym, lift with me, and you'll see..
Besides, I have no video camera or way to do videos..
I may be at the Arnold, so come out that way...
Or get your ass in a plane and come to Philadelphia...

But like I said - if you don't believe me, I don't really care, lol...
Come to my gym and lift and that's all that needs to be said. :)
hahah i know :D

I've read the first post, I'm just messin :D

OH SNAPPPPP!

As greg would say....

ZINGGGGGG!
lol

it was pretty much just a comment on his strength is ridiculous :eek:

[PaC-mAn8]

Mark & Mark..lol...are both good peoples.

And Mark, you hatin that somebody stronger than you brah?

kthnxbye.

[Surive123]

Mark & Mark..lol...are both good peoples.

And Mark, you hatin that somebody stronger than you brah?

kthnxbye.

Yeah Mark, you JEALOUS?

[MawkieMawk]

Mark & Mark..lol...are both good peoples.

And Mark, you hatin that somebody stronger than you brah?

kthnxbye.

lol...


Yeah Mark, you JEALOUS?

So jealous... lol. :rolleyes:

K stop hijacking my thread, I don't want to have to bump this workout + pictures eleven times. :p

[PaC-mAn8]

fine. im leaving.

un-subscribed.

;) :(

[Surive123]

K stop hijacking my thread, I don't want to have to bump this workout + pictures eleven times. :p
O'rly?

fine. im leaving.

un-subscribed.

;) :(

:confused:

[MawkieMawk]

**DAY 3 - BACK/TRAPS**
TOTAL SETS: 42 SETS
TOTAL TIME: 98 MINUTES
DATE: 10/9/2008
END OF WORKOUT WEIGH-IN: Next Weigh-In: Fri., Oct. 10th

~ RACK PULLS ~
225 x 22
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15 (dropset to...)
225 x 12 (5-second pulls...)

~ 1-ARM SMITH BENT ROWS ~
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10
1P/SIDE x 10/10

~ BB SHRUGS ~
225 x 20
315 x 12
315 x 12
315 x 12
315 x 12
405 x 6
425 x 6
445 x 4 (dropset to...)
225 x 30 :eek:

~ CHEST SUPPORTED T-BAR ROWS ~
2P x 12
2P x 12
2P x 12
2P x 12
2P x 12

~ DB SHRUGS ~ (on 3-second pauses at top of contraction...)
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10
85's x 10/10

~ CG PULL DOWNS ~ (on :15 second rests!)
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

~ REAR DELT RAISES ~
25's x 15/15
25's x 15/15

>> NOTES FROM THE WORKOUT: Awesome workout. Really happy with my numbers. Tried 1-arm Smith Rows... These felt better than DB rows and I loved them... Going to incorporate them alot more!!

Oh, and here's some pics for ya'll... I've seen some big improvements especially around my shoulder area... I was trying to get some good backshots, but taking pictures with a phone negates that. I was surprised at my back width in one of the pics. Again, couldn't flare much because of me needing to take the picture with one arm... (Upper "backne" resurfaced... Pharmacy took a week and a half to get my medication in... :( ) Chest feels more full... Arms are 'lagging', but not in strength... just feel like they may be a lagging body part at this time... Abs aren't too "in full" just because I've been eating a ton... but at this point in October, not too worried, so long as my waste stays nice and tight and small... Anyways, here ya go! :)

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-WideBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontPhoneOverFace-1.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-OverTheShoulderTightBack.jpg

http://i412.photobucket.com/albums/pp210/mpeters215/10-09-08-FrontBicep.jpg



//INTRA-AID REVIEW DAY 19\\
Almost out of my free canister of this stuff... Working wonders, as always... Really like it now - making it a permanent addition to my supplements soon!


BUMP YESTERDAY'S WORKOUTS + PICS!!!!!

[MawkieMawk]

**DAY 4 - CHEST/ABS**
TOTAL SETS: 53 SETS
TOTAL TIME: 90 MINUTES :eek:
DATE: 10/10/2008
END OF WORKOUT WEIGH-IN: 192 lbs... :)

~ DB FLAT PRESS ~ (< 1MIN. RESTS...)
60's x 15/15
90's x 6/6
100's x 4/4
80's x 12/12
90's x 5/5
80's x 10/10

~ DIPS ~
+45lbs x 10
+70lbs x 8
+70lbs x 8
+70lbs x 8
+70lbs x 8
+90 lbs x 4 (dropset to...)
BW x 21

~ HIGH SMITH INCLINE PRESS ~ (< 1MIN. RESTS...)
135 x 15
155 x 10
175 x 6
155 x 12
185 x 5
135 x 10

~ FLAT FLIES ~ (45 second rests...)
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10
40's x 10/10


~ CABLE CRUNCHES ~
RACK x 20
RACK x 20
RACK x 20
RACK x 20
RACK x 20
RACK x 20

ALTERNATING SETS WITH...

~ HIGH INCLINE FLIES ~
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12


~ V-UPS ~
BW x 20 REPS (13 sets throughout the workout...)

>> NOTES FROM THE WORKOUT: Today, I decided to go much faster then normal. Yes, it may have affected my strength levels, but the pump I had was crazy - and I was still throwing up good weight. Flat DB is coming around - I didn't go to failure on any of the six sets I did... I'm just trying to focus on getting my wrists in shape to handle the weight. I had a spotter for my 100's set and I could've done at least double that weight had my wrists/forearms not given out. This is something I need to work on. Remember though, I just started doing DB Flats about two weeks ago for the first time in ages.

Flies felt awesome. I was digging them big time. Good workout. Big day tomorrow - all day studying down at my university's library for the GMAT's... Wish me luck! hehe. ;)

OHHH.... AND GO PHILLIES!!! :D :D :D



//INTRA-AID REVIEW DAY 20\\
Stuff is great! I feel like I'm lagging on this "review", but I recommend this to anyone looking for a "during-workout upper". :D

[nrk5014]

sawweeeeet job! who cares about the weights, it's about feelin it bro. eff the phils.

[jaim91]

This is what I was wondering too....

...MM is damn straight RIDICULOUS!

You training for the Arnold Strongman comp??!! Cuz you should!

P.S. Just saw you're using Intrabolic now...check out the discussion going on in the supplement section. It's something like "Questions about Eaas and BCAAs"

Had to bump this cuz I'm the only one who didn't get love from you :(

:P

Pics are looking H-A-W-T hun! What's the next step in this transformation??

[The Solution]

Oh 90 minutes is fast huh!? Yeah I thought so punk ;)
Good luck on that test, i know you got it wrapped up. Your a good dude and put in your work

90 on the dips HELL YEAH!

[JY_21]

nice workout man. loving the pics (no homo)

[MawkieMawk]

sawweeeeet job! who cares about the weights, it's about feelin it bro. eff the phils.

Haha, thanks man... Manny Ramirez needs to get a slap in the face - that punk.


Had to bump this cuz I'm the only one who didn't get love from you :(

:P

Pics are looking H-A-W-T hun! What's the next step in this transformation??

Nah, no strongman stuff... lol.
Will check that discussion out - sorry for not responding!!

Thanks, :) Not sure - going to try to keep putting weight up and focus on development in my shoulders and arms more.


Oh 90 minutes is fast huh!? Yeah I thought so punk ;)
Good luck on that test, i know you got it wrapped up. Your a good dude and put in your work

90 on the dips HELL YEAH!

Thanks. 90 isn't even close to my Weight/Rep PR... Was just shot by that time.


nice workout man. loving the pics (no homo)

Thanks, man! :)


Shoulders/Arms/Abs this evening... :cool:

[Earn_It]

Nice workouts as usual and like the guy above said, I wouldn't worry about the weights dropping slightly as long as the pump is there. Hell, I do DB Extensions for my triceps with little 6K weights and still get the blood flying in there. :D

[MawkieMawk]

**DAY 1 - SHOULDERS/ARMS/ABS**
TOTAL SETS: 66 SETS
TOTAL TIME: 118 MINUTES :eek:
DATE: 10/13/2008

~ SMITH MILITARY PRESS ~
135 x 15
155 x 12
165 x 9
175 x 6
185 x 4
195 x 4
205 x 3 (dropset to...)
155 x 8

~ INCLINE DB CURLS ~
25's x 15/15
35's x 8/8
40's x 6/6
40's x 6/6
40's x 6/5 ( :( )
40's x 6/6
30's x 8/8


~ ARNOLDS ~
35'S X 15/15
40'S X 12/12
45's x 10/10
50's x 7/7
50's x 7/7
50's x 6/6 ( :( ) (dropset to...)
35's x 8/8

ALTERNATING SETS WITH...

~ FRONT RAISES ~
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8


~ SKULL CRUSHERS ~ (weight is PER side of bar... not sure of weight of bar)
25 lbs x 15/15
35 lbs x 10/10
45 lbs x 6/6
50 lbs x 4/4 (dropset to...)
35 lbs x 10/10

ALTERNATING SETS WITH...

~ HAMMER CURLS ~
40's x 10/10
50's x 8/8
60's x 6/6
65's x 4/4 (dropset to...)
40's x 1/1


~ SIDE DELT RAISES (1-ARM) ~
30's x 10/10
40's x 6/6
40's x 6/6
40's x 6/6
40's x 6/6
40's x 6/6

ALTERNATING SETS WITH...

~ KICK BACKS ~
25's x 10/10
30's x 10/10
35's x 6/6
35's x 6/6
35's x 6/6
35's x 6/6


~ OH DB EXTENSIONS ~
75 lbs x FAIL (15)
75 lbs x FAIL (12)
75 lbs x FAIL (8)
75 lbs x FAIL (12)
75 lbs x FAIL (9)

ALTERNATING SETS WITH...

~ CABLE CRUNCHES ~
RACK X 20
RACK X 20
RACK X 20
RACK + 25 LB PLATE X 20
RACK + 25 LB PLATE X 12 (4-second holds)

~ LEG RAISES ~
BW x 15 (Five sets throughout workout)

>> NOTES FROM THE WORKOUT: Long workout. Good numbers, I was happy. Shoulders felt really good - Didn't go to failure on all exercises... Really trying to get some growth outta my shoulders and arms now. :) Let's go Phillies! :D



//INTRA-AID REVIEW DAY 21\\
If you're looking for an Intra-Aid drink, buy it. End of story. :D

[The Solution]

TOTAL TIME: 118 MINUTES :eek:


Thats what i said too bro. For Realz.

[MawkieMawk]

**DAY 1 - SHOULDERS/ARMS/ABS**
TOTAL SETS: 66 SETS
TOTAL TIME: 118 MINUTES :eek:
DATE: 10/13/2008

~ SMITH MILITARY PRESS ~
135 x 15
155 x 12
165 x 9
175 x 6
185 x 4
195 x 4
205 x 3 (dropset to...)
155 x 8

~ INCLINE DB CURLS ~
25's x 15/15
35's x 8/8
40's x 6/6
40's x 6/6
40's x 6/5 ( :( )
40's x 6/6
30's x 8/8


~ ARNOLDS ~
35'S X 15/15
40'S X 12/12
45's x 10/10
50's x 7/7
50's x 7/7
50's x 6/6 ( :( ) (dropset to...)
35's x 8/8

ALTERNATING SETS WITH...

~ FRONT RAISES ~
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8
30's x 8/8


~ SKULL CRUSHERS ~ (weight is PER side of bar... not sure of weight of bar)
25 lbs x 15/15
35 lbs x 10/10
45 lbs x 6/6
50 lbs x 4/4 (dropset to...)
35 lbs x 10/10

ALTERNATING SETS WITH...

~ HAMMER CURLS ~
40's x 10/10
50's x 8/8
60's x 6/6
65's x 4/4 (dropset to...)
40's x 1/1


~ SIDE DELT RAISES (1-ARM) ~
30's x 10/10
40's x 6/6
40's x 6/6
40's x 6/6
40's x 6/6
40's x 6/6

ALTERNATING SETS WITH...

~ KICK BACKS ~
25's x 10/10
30's x 10/10
35's x 6/6
35's x 6/6
35's x 6/6
35's x 6/6


~ OH DB EXTENSIONS ~
75 lbs x FAIL (15)
75 lbs x FAIL (12)
75 lbs x FAIL (8)
75 lbs x FAIL (12)
75 lbs x FAIL (9)

ALTERNATING SETS WITH...

~ CABLE CRUNCHES ~
RACK X 20
RACK X 20
RACK X 20
RACK + 25 LB PLATE X 20
RACK + 25 LB PLATE X 12 (4-second holds)

~ LEG RAISES ~
BW x 15 (Five sets throughout workout)

>> NOTES FROM THE WORKOUT: Long workout. Good numbers, I was happy. Shoulders felt really good - Didn't go to failure on all exercises... Really trying to get some growth outta my shoulders and arms now. :) Let's go Phillies! :D



//INTRA-AID REVIEW DAY 21\\
If you're looking for an Intra-Aid drink, buy it. End of story. :D


BUMP WORKOUT! :D

... oh, and I've pretty much solidified plans for the Arnold. Will be flying in Friday Morning, staying with a long-time friend at OSU, and flying back out Sunday sometime. Looking forward to seeing some familiar faces come March...

[liftingbuddy1]

Damn nice work, man! What kind of growth have you seen since incorporating such high volume into your training? :)

Mike

[XNick EdgeX]

Great workout bro. You are strong dude! Lookin solid in those pics as well, your back is really getting thicker. I think that bar for the skullcrushers probably weighs around 30lbs..25-30lbs maybe..it's one of those EZ-Curl short bars right? Anyway, keep it up dude.

[MawkieMawk]

Damn nice work, man! What kind of growth have you seen since incorporating such high volume into your training? :)

Mike

Welp, I just got off the Anabolic Diet and lifting the way I was, put on ~10 lbs. in about 2 months. :)


Great workout bro. You are strong dude! Lookin solid in those pics as well, your back is really getting thicker. I think that bar for the skullcrushers probably weighs around 30lbs..25-30lbs maybe..it's one of those EZ-Curl short bars right? Anyway, keep it up dude.

Thanks, Nick! :) 'Preciate it... Yeah, EZ Bar Curl... Welp - glad to see I have some good numbers on skulls... hehe! Got work to do, as always, but with me eating and trying to add some weight - not going to look 100% all the time as I'm bulking... Thanks for stoppin' by! :)

[2 D]

I will be stopping in from time to time from now on. :)

You've been stellar in my journal.

[nrk5014]

damn son, you're still beastin it. those are some impressive smith pressing numbers, nice work dude.

[MawkieMawk]

I will be stopping in from time to time from now on. :)

You've been stellar in my journal.

Aw, thankya! lol.


damn son, you're still beastin it. those are some impressive smith pressing numbers, nice work dude.

Thanks dude. 'Preciate the kind words. :)

[MawkieMawk]

TODAY...

Got legs this evening... going to hit them with some High Volume ATG Squats, Super Squats, BB SLDL Volume, Extensions, Curls, and Calves...

Also, ran out of SuperPump 250 so the only supplement I am taking Pre-WO are my BCAA's... Going to hold off for possibly a week or more before re-ordering anything... Give my body some time off of a Pre-WO drink...

[nrk5014]

good call. I weened myself off of preworkout supps. now I'm on the BA n' caffeine kick. it's very cheap and effective.

[MawkieMawk]

good call. I weened myself off of preworkout supps. now I'm on the BA n' caffeine kick. it's very cheap and effective.

Depending how I can keep my diet, will probably do the same...
I mean, let's be honest Nic, we're animals in the gym regardless... :p

[JY_21]

Depending how I can keep my diet, will probably do the same...
I mean, let's be honest Nic, we're animals in the gym regardless... :p

LOL ;)

[MawkieMawk]

LOL ;)

:cool:

Heading to the gym now... yipeee!

[jwright715]

Just saw the pics, looking good man, keep it going.

[PokLim]

Better hit legs hard!! Looking forward to the results.

[MawkieMawk]

Just saw the pics, looking good man, keep it going.

Thanks man. :)


Better hit legs hard!! Looking forward to the results.

Hope you like....

--------------------------------------------------------------------------
**DAY 2 - LEGS/CALVES**
TOTAL SETS: 42 SETS
TOTAL TIME: 85 MINUTES :D
DATE: 10/14/2008

~ ATG SQUATS ~ (on 1 min rests...)
135 x 15
155 x 12
155 x 12
155 x 12
155 x 10
135 x 12
*Back was bleeding during these... lol*

~ SUPER SQUATS ~ (total weight... on 1 min rests)
4P x 15
6P x 10
6P x 10
6P x 10
6P x 10
4P x 15

_______________________
~ BB SLDL ~
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12
135 x 12

ALTERNATING SETS WITH...

~ 1-LEGGED STANDING LEG CURLS ~
110 lbs x 10/10
110 lbs x 10/10
110 lbs x 10/10
110 lbs x 10/10
110 lbs x 10/10
110 lbs x 10/9 (?)

_______________________


~ LEG EXTENSIONS ~
170 lbs x 10
170 lbs x 10
170 lbs x 10
170 lbs x 10
170 lbs x 10
170 lbs x 10

ALTERNATING SETS WITH...

~ HYPERS ~
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15

_______________________


~ SITTING CALVES ~ [i[(on :20 sec rests...)[/i]
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12


>> NOTES FROM THE WORKOUT: Nothing special about this - good workout, got done fast. I am pretty sure my Day 2's will be volume between 40-50 sets, trying to finish in under 100 minutes. Then, my second leg day (Day 5, I think) will be my heavy leg day to change it up.

So, overall it was just a "Meh" workout... but I'm still content with the numbers and the way my body is feeling. Didn't go to failure on anything - as it was a 'volume' day, not necessarily a high-weight day... Oh, and let me tell you - just adding 20 lbs. to ATG squats is freaking killer. I thought I'd have no problem banging out 12 reps for that third set, but I was in pain - especially on that short rest.

Oh, and might I just add two things: I hope everyone is really watching this financial crisis closely - our government has put us in a terrible position and the next 2 - 6 months could bring major changes to Americans' ways of life. Second of all, go Phillies. :)



//INTRA-AID REVIEW DAY 22\\
Intra-Aid felt extra good today with no Pre-WO drink in me. Still approving it and recommending it to whoever wants a "during workout" drink to sip on. :)

[jaim91]

TRYING to finish in under 100 minutes?!

Are you kidding me right now?! BEASTLY! How long are you resting between sets? Is that INCLUDING cardio??

[FullOut19]

Strong HOLA workout :p good stuff man looks intense!

sub'd!

[MawkieMawk]

TRYING to finish in under 100 minutes?!

Are you kidding me right now?! BEASTLY! How long are you resting between sets? Is that INCLUDING cardio??

Not much on some exercises - I enjoy the whole sopping wet sweaty feel and approach. :p


Strong HOLA workout :p good stuff man looks intense!

sub'd!

Haha... take a look through my workout... I'm running an 8-day Routine similar to how he works. The volume works for me, so I've incorporated it. He's "paved the road" for my workouts - couldn't be more thankful! :cool:

[The Solution]

I cant pick up the wallstreet journal another day without puking bro serisouly. The stock market is killing me and the money I invest in it. I hate it.

Your volume today makes me want to puke, God damn im going to get my ASS kicked at the arnold.

[MawkieMawk]

I cant pick up the wallstreet journal another day without puking bro serisouly. The stock market is killing me and the money I invest in it. I hate it.

Your volume today makes me want to puke, God damn im going to get my ASS kicked at the arnold.

Invest your money in gold. I'm not kidding. It's the best thing to do right now... Thanks for the compliment, although it wasn't the best I've done... :)


TOMORROW'S WORKOUT:
Will be working out tomorrow AM at about 6 am..
Hitting Back and maybe some abs too. With my schedule with work and studying, some weekdays will have me in the gym early. Will be doing cardio on Thursday Night and back in the gym Fri-Sun. (with a weigh-in and pics coming Sunday)...

Good luck to everyone the rest of the week, keep the workouts good! :D

[nrk5014]

you are a sick man, and i wont stop saying it. what are your thoughts for the "post-hola" routine?

[MawkieMawk]

you are a sick man, and i wont stop saying it. what are your thoughts for the "post-hola" routine?

Eh, haven't really given it any thought to be honest... lol.
I really like this routine and I don't expect to stray far away from it.

I have considered a Max Effort/Dynamic Effort WSFSB-type routine... but not too sure yet...

Also...
DIDN'T get to the gym this morning. Went to bed early and was able to grab a good eight hours of pretty good sleep, which felt nice. Am going to hit the gym right after work and get a great lift in. Going to take the day off tomorrow (besides morning cardio... most likely hitting the heavy bag or just running around the block) and then Thursday Night will be studying all night. Fri/Sat/Sun I'm on - and my weekend will be lots and lots of studying!!

[The Solution]

Wise move buddy, your body needed rest after smashing it last night, to come back a few hours later and do it again would of been taxing. Have a great day Mark.

[2 D]

8 hours of sleep = strong nice move!!!

I got 4 hours because of the bars. Not too bad, but you out did me for realz.

[MawkieMawk]

Wise move buddy, your body needed rest after smashing it last night, to come back a few hours later and do it again would of been taxing. Have a great day Mark.


8 hours of sleep = strong nice move!!!

I got 4 hours because of the bars. Not too bad, but you out did me for realz.

Yeah, sleep sometimes is nice. :p

Hitting back this evening... Got something ridiculous up my sleeve, can't wait... hehehe. :o

[nrk5014]

I don't wear sleeves.

[jaim91]

Yeah, sleep sometimes is nice. :p

Hitting back this evening... Got something ridiculous up my sleeve, can't wait... hehehe. :o

Big numbers today, or I'm boycotting this here journal :D

[MawkieMawk]

Big numbers today, or I'm boycotting this here journal :D

Let's see what you think of it...


I don't wear sleeves.

You wouldn't. Jerk.

--------------------------------------------------------------------------
**DAY 3 - BACK/TRAPS**
TOTAL SETS: 46 SETS
TOTAL TIME: 93 MINUTES
DATE: 10/15/2008

~ RACK PULLS ~
135 x 15 (4-second contractions...)
225 x 40 :eek:
315 x 35 :eek: :eek:
135 x 15 (4-second contractions...)

~ 1-ARM SMITH BENT ROWS ~ (weight is per side of smith bar...)
+45 lbs x 10/10
+55 lbs x 6/6
+65 lbs x 5/5
+70 lbs x 4/4
+70 lbs x 4/4
+70 lbs x 4/4
+45 lbs x 10/10

_____________________
~ WG PULL DOWNS ~
120 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12

ALTERNATING SETS WITH...

~ YATE ROWS (LIGHT) ~
135 lbs x 20
135 lbs x 20
135 lbs x 20
135 lbs x 20
135 lbs x 20
135 lbs x 20
_____________________

~ DB SHRUGS ~
90's x 12/12
90's x 15/15
90's x 15/15
90's x 15/15
90's x 15/15
90's x 15/15

ALTERNATING SETS WITH...

~ BB SHRUGS ~
225 lbs x 20
225 lbs x 20
225 lbs x 20
225 lbs x 20
225 lbs x 20
225 lbs x 20
_____________________

~ BEHIND-THE-BACK BB WRIST CURLS ~ (:20 second rests...)
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20
60 lbs x 20

>> NOTES FROM THE WORKOUT: :eek: :eek: That face explains this workout. I knew I was going to do something stupid - and the rack pulls did just that. I am sure I'll get a ton of questions/comments on it; so I will try to address them quick:
- I rack pull about 3/4 inch above my knee.
- My set of 225 took me about 1.5 minutes to complete... stopped two to three times to re-strap
- My set of 315 took around 2 - 2.5 minutes to complete... stopped a few times from straight exhaustion.
- I have Rack Pulled from below my knees before; I don't do nearly as much weight but can still pull decent weight. The way my rack is set up at my gym forces me to pull from where it is; Besides - with me doing SLDL and Stiff-Legged on given back and/or leg days, I see no real point in worrying about the extra inch or so with ROM because my back still hates it... heheh...

I really really really like the 1-Arm Bent Smith Rows... They give me such a better contraction then DB's... and I can really feel my back getting ripped apart. All in all, I was real happy with this workout. My forearms also feel like jell-o right now, guess that's a good thing! :D



//INTRA-AID REVIEW DAY 23\\
Again, this stuff RULES!

[2 D]

Marathon workout huh?

That is some absurd Volume right there. I like brutality, I support this ****.

Strong rowing!

[FullOut19]

Jesus.....Christ.....

just wow man rediculous reps on the rack pullz and everything else w/ that short of rest gawd damn brah.

[The Solution]

The second I saw my phone ring and I saw your name pop up, I knew you did something rediculous, .... This is just overkill, no this is just insane.

You sir need to see a psychologist!!!!

[liftingbuddy1]

315x35!?!? Rack Pulls!?!?! DAMN.....you know, I just don't know what to say this time. :D

Mike