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

[Earn_It]

Still keeping the crazy workouts going then:D You're one strong guy!
Rack pulls are something I've never actually done, thinking I might do them after my normal deadlifts next time to really ruin my back!

[MawkieMawk]

** LEGS DAY **
TOTAL SETS: 59 SETS
TOTAL TIME: 108 MINUTES :eek: :D
DATE: 11/14/2008

~ BOX SQUATS ~
135 x 15
225 x 10
225 x 10
225 x 10
225 x 10

~ DB SLDL ~
100's x 10
100's x 10
100's x 10
100's x 10
100's x 10
100's x 10
100's x 10
100's x 10

~ LEG PRESS ~ (weight is total...)
6P x 12
8P x 12
10P x 10
10P x 10
10P x 10 (dropset to...)
6P x 15

__________
~ 1-LEGGED LEG CURLS ~
+110 lbs x 12/12
+110 lbs x 12/12
+110 lbs x 12/12
+110 lbs x 12/12

SUPERSET WITH...

~ HYPERS ~
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
__________

~ LEG EXTENSIONS ~ (on :10 second rests... :eek: )
170 lbs x 10
170 lbs x 10
170 lbs x 10
170 lbs x 10

__________
~ SITTING CALVES ~
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
3P x 15
3P x 20 (?) :p
3P x 15
3P x 15
3P x 15
4P x 10
4P x 10
4P x 10
5P x 6
5P x 6 (dropset to...)
2P x 20

SUPERSET WITH...

~ BEHIND-THE-BACK WRIST CURLS ~
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10

>> NOTES FROM THE WORKOUT: :p ... Welp, still no problem with volume... Legs are DESTROYED right now. Box squats were awesome... 225 felt super light without problems, and glad I could easily bang out five sets with that... Will be going heavy next time around for sure... REAL HEAVY. Got push tomorrow, Pull on sunday... and some studying the rest of the weekend! Have a good night - and if you're drinking/partying, be safe!

[JY_21]

HOLY ****AKE MUSHROOMS!!!! 59 sets.... your legs should feel like spaghetti right now!

[MawkieMawk]

HOLY ****AKE MUSHROOMS!!!! 59 sets.... your legs should feel like spaghetti right now!

Haha, they do!

BUMPING MY WORKOUT ABOVE! :D :D

[PokLim]

AMAZING workout!! wow..looking at those squats made my legs even more sore than they are. lmao.

I kept scrolling through your workout and it seemed like the numbers would never end. Epic volume in this thrad. haha. Have a good weekend. :D

[The Solution]

This just aint right dude,
None of this BS at the arnold
Ya Heard?

[B Con]

Holy leg volume... great work Mawk... you made my quads hurt just reading that ;)

[Surive123]

**** YEAH. You gotta have some big tree trunks man.

[FullOut19]

Jesus dude sets of 100lb SLDLs is crazy and thats not even including the fact that you did like 80000 sets lol. Awesome workout today. your wrist curls are even insane.

[MawkieMawk]

AMAZING workout!! wow..looking at those squats made my legs even more sore than they are. lmao.

I kept scrolling through your workout and it seemed like the numbers would never end. Epic volume in this thrad. haha. Have a good weekend. :D

Haha, thanks man... You have a good weekend also!


This just aint right dude,
None of this BS at the arnold
Ya Heard?

lol... We shall see!


Holy leg volume... great work Mawk... you made my quads hurt just reading that ;)

Haha, thanks dude... Glad my body can still handle the volume even though I toned it down a bit with Push/Pull/Legs...


**** YEAH. You gotta have some big tree trunks man.

Eh... you're throwing up ridiculous weight too dude! Hence why I'd love to lift with ya man!!


Jesus dude sets of 100lb SLDLs is crazy and thats not even including the fact that you did like 80000 sets lol. Awesome workout today. your wrist curls are even insane.

Haha, thanks dude... Felt real good yesterday so we shall see!

GYM IN A FEW MINUTES - PUSH DAY! :cool: :cool: :cool:

[jaim91]

What's the goal now in terms of body comp now Mark?

Have an awesome day sweetie!

[MawkieMawk]

What's the goal now in terms of body comp now Mark?

Have an awesome day sweetie!

Haha honestly? I'm not sure!
Add a few more lbs, to "get bigger" and "get stronger"...
So cliche, but that's about it...

When I start training, I may change my workouts again to alter how I want to hit short and long-term goals but at this point - just eating everything and putting on weight and getting stronger! (Haven't touched a scale in weeks, just may go weigh myself today! :) )

[jaim91]

Haha honestly? I'm not sure!
Add a few more lbs, to "get bigger" and "get stronger"...
So cliche, but that's about it...

When I start training, I may change my workouts again to alter how I want to hit short and long-term goals but at this point - just eating everything and putting on weight and getting stronger! (Haven't touched a scale in weeks, just may go weigh myself today! :) )

Instinctive training (and eating)...

ME LIKEY! :)

[MawkieMawk]

Instinctive training (and eating)...

ME LIKEY! :)

Of course you do... :cool: ;)

[liftingbuddy1]

Another impressive Leg day in the books! :cool:

Good volume on the DB SLDL! :)

Mike

[MawkieMawk]

** PUSH DAY **
TOTAL SETS: 39 SETS
TOTAL TIME: ~100 Minutes
DATE: 11/15/2008

~ DB INCLINE ~
60's x 15
90's x 7
100's x 4
100's x 3
100's x 3
50's x 10 (4-second pauses)
50's x 10 (4-second pauses)
50's x 10 (4-second pauses)

~ PERP. TO PARALLEL MILITARY PRSS ~ (1 min rests)
45's x 12
55's x 10
60's x 6
60's x 6
60's x 6
60's x 6

~ INCLINE FLIES ~
40's x 12
50's x 8
50's x 8
50's x 8
50's x 8
50's x 8

~ FRONT DELT RAISES ~ (:30 sec rests)
40's x 10/10
40's x 10/10
40's x 10/10

~ SIDE DELT RAISES ~ (:30 sec rests)
30's x 12/12
30's x 12/12
30's x 12/12

~ OH DB EXTENSIONS ~
85 lb DB x 15
100 lb DB x 10
110 lb DB x 5 (dropset to...)
75 lb DB x 15
75 lb DB x 15

~ V-BAR CABLE PUSHDOWNS ~
RACK + 45 lb PLATE x 8
RACK + 45 lb PLATE x 8
RACK + 45 lb PLATE x 8
RACK + 45 lb PLATE x 8

~ HS INCLINE BURN-OUTS ~ [(:15 sec rests)
140 lbs x 10
140 lbs x 10
140 lbs x 10
140 lbs x 10

>> NOTES FROM THE WORKOUT: Good workout, awesome pump. My shoulders are on FIRE. Was going to take a pic today, but running kind of late as is... Things looking real good. Enjoy your day everyone! :D

[2 D]

Damn your incline and side lateral strength Mark!!!

Nice **** brotha.

[nrk5014]

hundo's on the incline bro, THAT's WHATSUP!

[FullOut19]

dude your workouts are always so fricken crazy! Inclines are heavy, MP is heavy, everything is fricken heavy + short rest + ****load of sets = crazy ass intensity. I forget if your bulking or cutting or what and if so hows it coming along?

[jaim91]

Of course you do... :cool: ;)

I get your back...

And I have to tell you Mark, I made the decision yesterday to go aboslutely gangbusters in the gym fr the next 20 weeks. Not leave anything on the floor, intensity and dedication to the max...and you are one of the main inspirations for that. I see how much time you put into the gym (in terms of minutes and sets), and think "Hey! I'm the one in contest prep! I need to bring that kind of enthusiasn and energy"

So I just wanted to thank you for helping me hun...

[MawkieMawk]

Damn your incline and side lateral strength Mark!!!

Nice **** brotha.

100's x 10 on Incline would be better... lol.
But, I've come a long way and am happy with how I've progressed, thanks dude! :)


hundo's on the incline bro, THAT's WHATSUP!

Thanks Nic!


dude your workouts are always so fricken crazy! Inclines are heavy, MP is heavy, everything is fricken heavy + short rest + ****load of sets = crazy ass intensity. I forget if your bulking or cutting or what and if so hows it coming along?

I'm getting stronger and eating alot - so I guess I'm bulking? lol...
Thanks for the compliments dude!


I get your back...

And I have to tell you Mark, I made the decision yesterday to go aboslutely gangbusters in the gym fr the next 20 weeks. Not leave anything on the floor, intensity and dedication to the max...and you are one of the main inspirations for that. I see how much time you put into the gym (in terms of minutes and sets), and think "Hey! I'm the one in contest prep! I need to bring that kind of enthusiasn and energy"

So I just wanted to thank you for helping me hun...

Good - it's so glad to hear you're being inspired...
It's all about getting in there and leaving nothing behind - what would you rather do, feel tired as all hell and barely to move or walk out of the gym not sore and knowing you could've added ten lbs. there or did a few more reps on that set? Keep it up - if you need anything, I'm a PM away... :)

GOT PULL TODAY IN THE GYM...
I AM GOING TO CONTINUE ON THIS SPLIT FOR THE NEXT FEW WEEKS (AT LEAST) AND DECIDE ON WHETHER OR NOT TO GO BACK TO THE 12-DAY OR AN ABBREVIATED VERSION ONCE I START PERSONAL TRAINING... I'M REALLY REALLY LIKING THE DIRECTION I AM TAKING WITH A PUSH/PULL/LEGS SPLIT AND FEEL AS THOUGH I CAN CONTINUE TO MAKE A LOT OF PROGRESS... WE SHALL SEE... :D

[vbsunbum1]

OMG! The volume hasn't changed a bit in here and I'm so excited to it! Mark- I truly don't know how you are able to do anything else the rest of the day with all of the bazillion sets you do and with the weight you throw around while doing them! I'm forever in awe when I read your workouts!

Happy Monday!! :)

[JY_21]

nice job on the military press and inclines!!
GEWD LUCK

[MawkieMawk]

OMG! The volume hasn't changed a bit in here and I'm so excited to it! Mark- I truly don't know how you are able to do anything else the rest of the day with all of the bazillion sets you do and with the weight you throw around while doing them! I'm forever in awe when I read your workouts!

Happy Monday!!

There she is... :)
Yeah - I don't either... by the time I hit my bed at night, I'm out like a light... No more real issues getting sleep anymore, thank goodness!


nice job on the military press and inclines!!
GEWD LUCK

Thanks man!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

** PULL DAY **
TOTAL SETS: 50 SETS
TOTAL TIME: ~110 Minutes
DATE: 11/17/2008

~ DB ROWS ~
70's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
Bigger DB's needed in my gym... :p

~ OLD SCHOOL T-BAR ROWS ~ (no handle)
3P x 20
3P x 20
3P x 20
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
5P x 5
5P x 5
5P x 6 ( :cool: )(dropset to...)
2P x 20
:eek: :eek:

~ YATES ROWS (LIGHT) ~
135 x 15
135 x 15
135 x 15
135 x 15

~ 'FANKHOUSER' SHRUGS ~ (CG Front, WG Front, Behind-the-Back)
225 x 20/20/20
225 x 20/20/20
225 x 20/20/20
225 x 20/20/20

~ HAMMER CURLS ~
40's x 12/12
50's x 8/8
55's x 6/6
55's x 6/6
55's x 6/6 (dropset to...)
40's x 12/12

~ WG BEHIND-THE-NECK CABLE PULLDOWNS ~
120 lbs x 12
120 lbs x 12
120 lbs x 15 :p
120 lbs x 12

~ 1-ARM PREACHER DB CURLS ~
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
30's x 10/10

~ STANDING ROPE CABLE CRUNCHES ~
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20

>> NOTES FROM THE WORKOUT: AWESOME workout. Back is pumped. Was complimented numerous times by trainers in the gym on my back strength. Really good feeling workout, looking forward to hitting legs tomorrow! Oh, and it's OFFICIAL... I will begin part-time personal training starting first week of December! Yesssssir! Eating quick, off to the public library for a few hours... Have a good night ya'll! :D

[MawkieMawk]

** PULL DAY **
TOTAL SETS: 50 SETS
TOTAL TIME: ~110 Minutes
DATE: 11/17/2008

~ DB ROWS ~
70's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
Bigger DB's needed in my gym... :p

~ OLD SCHOOL T-BAR ROWS ~ (no handle)
3P x 20
3P x 20
3P x 20
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
5P x 5
5P x 5
5P x 6 ( :cool: )(dropset to...)
2P x 20
:eek: :eek:

~ YATES ROWS (LIGHT) ~
135 x 15
135 x 15
135 x 15
135 x 15

~ 'FANKHOUSER' SHRUGS ~ (CG Front, WG Front, Behind-the-Back)
225 x 20/20/20
225 x 20/20/20
225 x 20/20/20
225 x 20/20/20

~ HAMMER CURLS ~
40's x 12/12
50's x 8/8
55's x 6/6
55's x 6/6
55's x 6/6 (dropset to...)
40's x 12/12

~ WG BEHIND-THE-NECK CABLE PULLDOWNS ~
120 lbs x 12
120 lbs x 12
120 lbs x 15 :p
120 lbs x 12

~ 1-ARM PREACHER DB CURLS ~
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
30's x 10/10

~ STANDING ROPE CABLE CRUNCHES ~
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20

>> NOTES FROM THE WORKOUT: AWESOME workout. Back is pumped. Was complimented numerous times by trainers in the gym on my back strength. Really good feeling workout, looking forward to hitting legs tomorrow! Oh, and it's OFFICIAL... I will begin part-time personal training starting first week of December! Yesssssir! Eating quick, off to the public library for a few hours... Have a good night ya'll! :D

BUMPING TODAY'S WORKOUT!

[nrk5014]

i dont even know how you can get a boner after all this volume haha

beastttttttttttt db rows son

[The Solution]

50 sets and 2 hours.. Yeesh your cortisol levels must hate you for this one.
More power to you if you think this is what gets the job done, i wish i could do 50 sets and recover like you do.

Study hard bro.

Good job on PTin. You are wise.

[JY_21]

sick man.. just sick.. idk how your back can take so much.. i'd be dead in like 10 sets :(
CONGRATS ON THE JOB MAN!!!

[MawkieMawk]

i dont even know how you can get a boner after all this volume haha

beastttttttttttt db rows son

lol... Ridiculous comment of the night goes to Nic!


50 sets and 2 hours.. Yeesh your cortisol levels must hate you for this one.
More power to you if you think this is what gets the job done, i wish i could do 50 sets and recover like you do.

Study hard bro.

Good job on PTin. You are wise.

I don't "think" this is what gets the job done - it's what my body reacts to when I work out. Thanks for the support guy!


sick man.. just sick.. idk how your back can take so much.. i'd be dead in like 10 sets :(
CONGRATS ON THE JOB MAN!!!

Thanks dude, 'preciate the compliments!

[Surive123]

**** dude. thats like 120 sets:eek:

good job on those t-bars :D

[2 D]

Nice Mark, helluva workout. I too repsond well to extreme brutality like this, I miss doing higher volume workloads, or at least limiting myself to a certain time limit w/a certain #of sets. Those workouts are awesome.

[MawkieMawk]

** PULL DAY **
TOTAL SETS: 50 SETS
TOTAL TIME: ~110 Minutes
DATE: 11/17/2008

~ DB ROWS ~
70's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
120's x 10/10
Bigger DB's needed in my gym... :p

~ OLD SCHOOL T-BAR ROWS ~ (no handle)
3P x 20
3P x 20
3P x 20
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
5P x 5
5P x 5
5P x 6 ( :cool: )(dropset to...)
2P x 20
:eek:

~ YATES ROWS (LIGHT) ~
135 x 15
135 x 15
135 x 15
135 x 15

~ 'FANKHOUSER' SHRUGS ~ (CG Front, WG Front, Behind-the-Back)
225 x 20/20/20
225 x 20/20/20
225 x 20/20/20
225 x 20/20/20

~ HAMMER CURLS ~
40's x 12/12
50's x 8/8
55's x 6/6
55's x 6/6
55's x 6/6 (dropset to...)
40's x 12/12

~ WG BEHIND-THE-NECK CABLE PULLDOWNS ~
120 lbs x 12
120 lbs x 12
120 lbs x 15 :p
120 lbs x 12

~ 1-ARM PREACHER DB CURLS ~
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
30's x 10/10

~ STANDING ROPE CABLE CRUNCHES ~
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20

>> NOTES FROM THE WORKOUT: AWESOME workout. Back is pumped. Was complimented numerous times by trainers in the gym on my back strength. Really good feeling workout, looking forward to hitting legs tomorrow! Oh, and it's OFFICIAL... I will begin part-time personal training starting first week of December! Yesssssir! Eating quick, off to the public library for a few hours... Have a good night ya'll! :D


**** dude. thats like 120 sets:eek:

good job on those t-bars

Thanks man!


Nice Mark, helluva workout. I too repsond well to extreme brutality like this, I miss doing higher volume workloads, or at least limiting myself to a certain time limit w/a certain #of sets. Those workouts are awesome.

Yep - we're the lucky ones because I live and breathe volume training... it's so fun and awesome; and often makes people go " :eek: " when they watch you... hehehe.

[Shawshank3741]

you are an animal man. i just looked through your entire thread and you've provided great ideas for a guy like me who has a ton of inspiration and energy but has trouble putting it into some sort of routine. thanks bro

[PokLim]

Congrats on the PR. I like the Frankhouser shrugs. haha. Seems intenese.
Keep it up and keep throwing those weights around. You're doing an amazing job.

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

Your DB rows are sexy my friend. Do your arms hold up equally for that? My left arm always gives out about 2 reps short of my right arm. I push it nonetheless so both are given the same attention, but its always rough to get those last 2. Made a DB row PR today that was brutal to get for the left arm. It was done at 6 but I made it get 4 more. It just took a couple of pauses hehe.

Keep it up!

[B Con]

SOLID ass back work.... way to get it done Mawk!

[vbsunbum1]

and often makes people go " :eek: " when they watch you... hehehe.

That's half the fun of working out in a gym isn't it?! :D

Awesome insanity in the gym today... WOW on the DB and the T-Bar Rows... shoot awesome on ALL of it! I think I sit here and shake my head in amazement every time I read your workouts!

Yayyy! Congrats on the Part time personal training job! That job is soooo PERFECT for you! ...that reminds me, I need to get on it and get my training materials ordered so I can get certified too!

[MawkieMawk]

you are an animal man. i just looked through your entire thread and you've provided great ideas for a guy like me who has a ton of inspiration and energy but has trouble putting it into some sort of routine. thanks bro

Hey man - thank you so much for the kind words. Hope you come back more often man. What's your name? I'm Mark... (if you don't already know... :p ) Would love to get you "along for the journey" man... Best of luck and if you need anything, don't hesitate to drop me a PM!


Congrats on the PR. I like the Frankhouser shrugs. haha. Seems intenese.
Keep it up and keep throwing those weights around. You're doing an amazing job.

DO THEM! I suggest ANYONE to do the Fankhouser shrug routine. It's on YouTube for people to see. Actually, here it is:

FzVIXRr9PQA

I think he may do one more wider-gripped front shrug than I do - guess I'll do that next time! :p


Your DB rows are sexy my friend. Do your arms hold up equally for that? My left arm always gives out about 2 reps short of my right arm. I push it nonetheless so both are given the same attention, but its always rough to get those last 2. Made a DB row PR today that was brutal to get for the left arm. It was done at 6 but I made it get 4 more. It just took a couple of pauses hehe.

Keep it up!

Yep. Strength on both sides of my back has become pretty even as of late. I contribute alot of that to my T-Bar's. About a month and a half ago, my left side was weaker... but things have evened up pretty nicely.

Good work on your back workout man... And g'luck prepping for your first competition!


SOLID ass back work.... way to get it done Mawk!

Thanks Man... Get to Philly so we can get a back workout in... :cool:


That's half the fun of working out in a gym isn't it?! :D

Awesome insanity in the gym today... WOW on the DB and the T-Bar Rows... shoot awesome on ALL of it! I think I sit here and shake my head in amazement every time I read your workouts!

Yayyy! Congrats on the Part time personal training job! That job is soooo PERFECT for you! ...that reminds me, I need to get on it and get my training materials ordered so I can get certified too!

Thank you Dawn, for the compliments and the congratulations. I really appreciate it... And YES - I suggest you start training... Guaranteed you could make a good deal of $$ and have a blast doing it! :D

GOT LEGS TODAY.... THEN IN THE LIBRARY FOR A WHILE AFTERWARDS. DID A PRACTICE GMAT LAST NIGHT AND DID NOT DO NEARLY AS WELL AS I WANTED... IF I DON'T DO WELL IN TWO WEEKS, I WILL BE DISSAPOINTED BUT I HAVE TO CONTINUE TO TAKE THE APPROACH OF 'EVERYTHING HAPPENS FOR A REASON'.... WILL UPDATE MY WORKOUT LOG AFTER I GET OUT OF THE GYM... HAVE A GREAT DAY EVERYONE... :D

[jaim91]

The rows make people go :eek: and the gym AND in you're journal...

I am so freaking impressed Mark! YOU'RE the one who's doing high volume and high weight...I just learned what i know from you! Give yourself more credit! :D

And have an awesome day hun!

[Screamin]

GOT LEGS TODAY.... THEN IN THE LIBRARY FOR A WHILE AFTERWARDS. DID A PRACTICE GMAT LAST NIGHT AND DID NOT DO NEARLY AS WELL AS I WANTED... IF I DON'T DO WELL IN TWO WEEKS, I WILL BE DISSAPOINTED BUT I HAVE TO CONTINUE TO TAKE THE APPROACH OF 'EVERYTHING HAPPENS FOR A REASON'.... WILL UPDATE MY WORKOUT LOG AFTER I GET OUT OF THE GYM... HAVE A GREAT DAY EVERYONE... :D
You know the drill, Mark! Practice practice practice :) And study those damn polynomials :mad:

[AMillane7]

Oh hello, subbed as well!

Nice log man!

[MawkieMawk]

The rows make people go :eek: and the gym AND in you're journal...

I am so freaking impressed Mark! YOU'RE the one who's doing high volume and high weight...I just learned what i know from you! Give yourself more credit! :D

And have an awesome day hun!

Thanks for the kind words - keep killing it in the gym, J!
You too, enjoy your day!


You know the drill, Mark! Practice practice practice :) And study those damn polynomials :mad:

Yes yes yes, I know... We'll see how it goes man! :)


Oh hello, subbed as well!

Nice log man!

'Preciate it! Glad to see ya and hope you're not a stranger!

HITTING THE GYM IN ABOUT AN HOUR... LEGS DAY - WE'LL SEE HOW IT GOES! :D

[Addict3d]

66 Sets!?!?!? Thats insane, but yet awesome! Ill start calling you MJH!!!

[MawkieMawk]

66 Sets!?!?!? Thats insane, but yet awesome! Ill start calling you MJH!!!

Haha, I guess that's a good thing?! Thanks for stopping by man, don't be a stranger!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

** LEGS DAY **
TOTAL SETS: 53 SETS
TOTAL TIME: 78 MINUTES :eek: :eek:
DATE: 11/18/2008

~ HIGH STANCE LEG PRESS ~
4P x 40
12P x 12
14P x 5
14P x 5
14P x 5
14P x 5
14P x 5

_____________________
~ 1-LEGGED STANDING LEG CURLS ~
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+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 10/10

SUPERSETTING WITH...

~ LEG EXTENSIONS ~
170 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10

(I HEART VOLUME.. TEEHEE! :p:p:p)
_____________________

~ HYPERS ~
+120 lbs x 10
+120 lbs x 10
+120 lbs x 10
+120 lbs x 12 ( :p )

~ STANDING CABLE ABS ~
130 x 20
140 x 20
140 x 20
100 x 20
100 x 40
100 x 50

~ BEHIND-THE-BACK FOREARMS ~
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10

~ SITTING CALF RAISES ~
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10

>> NOTES FROM THE WORKOUT: Got done with this super quick.... Back is MAJORLY sore from yesterday's workout - did not want to attempt any sort of major compound movements that could hurt it. Leg Press was a cinch with the 5x5 I put in at the end. Could easily be getting 16P or 18P in a 5x5 without a problem... That huge superset was tiring... and those Hypers afterward absolutely shot my glutes/hammies big time. Probably the hardest four sets of any workout I've done in a long while. Was happy with forearms and calves - no real complaints... Got PUSH tomorrow... And my "personal trainer" orientation on Thursday... Will begin officially the first week of December as I begin my new full-time job also! :) Have a great night everyone!!!!

[MawkieMawk]

** LEGS DAY **
TOTAL SETS: 53 SETS
TOTAL TIME: 78 MINUTES :eek: :eek:
DATE: 11/18/2008

~ HIGH STANCE LEG PRESS ~
4P x 40
12P x 12
14P x 5
14P x 5
14P x 5
14P x 5
14P x 5

_____________________
~ 1-LEGGED STANDING LEG CURLS ~
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+90 lbs x 12/12
+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 10/10

SUPERSETTING WITH...

~ LEG EXTENSIONS ~
170 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10

(I HEART VOLUME.. TEEHEE! :p:p:p)
_____________________

~ HYPERS ~
+120 lbs x 10
+120 lbs x 10
+120 lbs x 10
+120 lbs x 12 ( :p )

~ STANDING CABLE ABS ~
130 x 20
140 x 20
140 x 20
100 x 20
100 x 40
100 x 50

~ BEHIND-THE-BACK FOREARMS ~
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10

~ SITTING CALF RAISES ~
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10

>> NOTES FROM THE WORKOUT: Got done with this super quick.... Back is MAJORLY sore from yesterday's workout - did not want to attempt any sort of major compound movements that could hurt it. Leg Press was a cinch with the 5x5 I put in at the end. Could easily be getting 16P or 18P in a 5x5 without a problem... That huge superset was tiring... and those Hypers afterward absolutely shot my glutes/hammies big time. Probably the hardest four sets of any workout I've done in a long while. Was happy with forearms and calves - no real complaints... Got PUSH tomorrow... And my "personal trainer" orientation on Thursday... Will begin officially the first week of December as I begin my new full-time job also! :) Have a great night everyone!!!!

Bumping Today's Workout!

[liftingbuddy1]

Talk about volume and weight on those Hypers! :D

Hey, do you include warmup weights in your total volume for the workout? You didn't go straight into 120 on the Hypers, did you? :p

Mike

[The Solution]

PT + New Full Time Job FTW,
The volume makes me puke, now im not hungry for dinner anymore and I blame yOu!

Good **** mark.

[2 D]

Leg Press is damn fine, volume is absurd as usual Mark. Nice work buddy.

[nrk5014]

nasty volume. I hate when my back is sore before a leg day, but you did work regardless. nice one.

[MawkieMawk]

Talk about volume and weight on those Hypers! :D

Hey, do you include warmup weights in your total volume for the workout? You didn't go straight into 120 on the Hypers, did you? :p

Mike

Nah, no warm-up sets for those. I had just done 24-sets of a superset man, what's the point in a warm-up? :p


PT + New Full Time Job FTW,
The volume makes me puke, now im not hungry for dinner anymore and I blame yOu!

Good **** mark.

Haha, thanks Bobster!


Leg Press is damn fine, volume is absurd as usual Mark. Nice work buddy.

'Preciate the kind words man. :)


nasty volume. I hate when my back is sore before a leg day, but you did work regardless. nice one.

Thanks man, and yes - it sucked... 'Preciate the kind words man!

SOME BIG THINGS GOING ON... WILL UPDATE TOMORROW SOMETIME!

[JY_21]

sick hypers man.
and as i said before. good luck on the personal trainer thingy majigy :D

[Shawshank3741]

Hey man - thank you so much for the kind words. Hope you come back more often man. What's your name? I'm Mark... (if you don't already know... ) Would love to get you "along for the journey" man... Best of luck and if you need anything, don't hesitate to drop me a PM!

Hey Mark, Tim here. Thanks for the kind words bro, glad to be on board!

[MawkieMawk]

sick hypers man.
and as i said before. good luck on the personal trainer thingy majigy :D

Thanks dude!


Hey Mark, Tim here. Thanks for the kind words bro, glad to be on board!

No problem man, anytime... Start a workout journal and I'll venture over there! :)

UPDATE WITH LIFE, ETC.

So after some realization about alot of things, I've decided to hold off on taking the GMAT's in two weeks. I've rescheduled my test for six months from now and probably will reschedule again until the middle of next year sometime.

There's a lot of reasons why, but long story short is - my ultimate goal in life is to make a difference, to get involved in politics, and eventually become a State Representative. I thought the "means to the end" would be getting guaranteed job security and getting my Ph.D.... however, that's not true. I shouldn't have to sacrifice another 4-7 years of my life to do something I don't think I am 100% committed to doing.

With me getting a new full-time job, and me finally having the opportunity to break into the fitness industry, I feel there's been many new doors that have opened. Atop of this, my idea for a fitness clothing line WILL HAPPEN NOW! I am going to start putting money away to run my first line, and will go from there... Some of the designs are awesome and I can't wait for them to finally unveil.

Also, I am going to be working hard on a new political website I'm working on with other friends who are all interested in it. It will be an "alternative media source", and we are looking to do some big things with it. This will be open by Jan. 1, 2009.

Most of you know, I haven't been 100% happy the past few months - and it's because I am not superman. Yes, I love to be busy. Yes, I love to do a million things. But - I'm not ready to sacrifice LIFE in general to do something I'm not 100% committed to doing. I still have long-term vision, I KNOW I'm going to be successful and I KNOW that politics is in my future - but for now I want to be able to focus on making money, paying back school debt, and really getting involved in the community and giving back while still undertaking my entrepreneurial endeavors and following my heart.

ANYWAYS....
Got PUSH today and feeling REALLY GOOD right now. Hoping to throw out a really awesome session and get some good weight up and moving. One thing I've noticed is that my "thickness" in upper back/shoulders/chest has become even more dominant. I will be taking pictures soon, but many of the shirts that used to fit me no longer are and it's definitely because of how my back has turned out. Will be hitting the gym mid-afternoon, and updating the log after - HAVE A FANTASTIC DAY EVERYONE! :D

[jaim91]

Wow...

Just wow Mark...I came in here looking for an amazing workout (that I got), but I also got an idea of who you are. Your ambitious, determination and level-headedness are as enviable as your intensity in the gym.

After reading that, there's no doubt in my mind that you can, and more importantly, WILL, accomplish everything you set out to.

[The Solution]

I cannot beleive you are juggling all this in your free time on top of working out. To say that I work hard on a daily basis you show me to **** in the gutter.

Your work ethic is incredible, i wish you the best bro. Push some heavy ass weight tonight.

[B Con]

My two cents...

1. I agree everyone should try House's shrug circuit... I love it.

2. You come down to NC and we can get a session in :p

3. Great leg day... lotta volume as always!

4. Nice job at realizing what you want and going after it. Much respect for that.

[2 D]

Wow...

Just wow Mark...I came in here looking for an amazing workout (that I got), but I also got an idea of who you are. Your ambitious, determination and level-headedness are as enviable as your intensity in the gym.


^^^This!

Truly great to have the drive & ambition you do at your age, even better that your passion appears to be very genuine. Glad you've made some clear cut decisions about what path to take in life, because not having a path to walk down is one of the worst feelings of all.

[nrk5014]

you're definitely heading in the right direction. I'm happy for you and wish you the best.

[FullOut19]

Sounds like you got your head on right man. Good luck with all the tests/life style commitments and I expect huge things todaY! Always bringin the volume...

[MawkieMawk]

Wow...

Just wow Mark...I came in here looking for an amazing workout (that I got), but I also got an idea of who you are. Your ambitious, determination and level-headedness are as enviable as your intensity in the gym.

After reading that, there's no doubt in my mind that you can, and more importantly, WILL, accomplish everything you set out to.

Thank you, so much... I appreciate it, Jaim. :)


I cannot beleive you are juggling all this in your free time on top of working out. To say that I work hard on a daily basis you show me to **** in the gutter.

Your work ethic is incredible, i wish you the best bro. Push some heavy ass weight tonight.

'Preciate it man... as always...


My two cents...

1. I agree everyone should try House's shrug circuit... I love it.

2. You come down to NC and we can get a session in :p

3. Great leg day... lotta volume as always!

4. Nice job at realizing what you want and going after it. Much respect for that.

Appreciate all of your .02 and more man! Thanks alot! :)


^^^This!

Truly great to have the drive & ambition you do at your age, even better that your passion appears to be very genuine. Glad you've made some clear cut decisions about what path to take in life, because not having a path to walk down is one of the worst feelings of all.

Really nice words, I appreciate it man. Thanks, again. :)


you're definitely heading in the right direction. I'm happy for you and wish you the best.

Appreciate it, Nic. :)


Sounds like you got your head on right man. Good luck with all the tests/life style commitments and I expect huge things todaY! Always bringin the volume...

Thanks man, and yes - you know I will be hitting it hard! :)

HEADING TO THE GYM SHORTLY.... PUSH DAY! :cool:

[Young9]

Clothing company sounds awesome...this has always been one of my dreams...anxious to see some of your designs.

[MawkieMawk]

** PUSH DAY **
TOTAL SETS: 46 SETS
TOTAL TIME: ~100 MINUTES :o
DATE: 11/19/2008

~ DB FLAT PRESS ~ (on about :45 sec rests)
70's x 15
80's x 12
95's x 6
85's x 7
70's x 11

~ HIGH INCLINE SMITH PRESS ~
185 x 7
185 x 7
185 x 7
185 x 6
185 x 6
185 x 5 ( :o ) (dropset to...)
135 x 10

~ DB MILITARY PRESS ~
40's x 15
50's x 10
60's x7
65's x 6 (dropset to...)
50's x 12

~ DIPS ~
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15

~ V-BAR CABLE PUSH DOWN ~
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12

~ FRONT DELT RAISES ~
55's x 5/5
55's x 5/5
55's x 5/5

~ SIDE DELT RAISES ~
40's x 10/10
40's x 10/10
40's x 10/10

~ DB KICKBACKS ~
30's x 12/12
40's x 6/6
40's x 6/6

~ FLAT 'ARNOLD' FLIES ~
45's x 8
45's x 8
45's x 6 (dropset to...)
30's x 12

~ STANDING CABLE CRUNCHES ~
100 lbs x 25
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 25

>> NOTES FROM THE WORKOUT: You know you have good workouts when you see lots of red. Didn't go too heavy on Flat DB Press, although the 95's seemed quite light, especially for the amount of rest I was taking. The High Incline Smiths definitely had me surprised - which was nice... Dips were BRUTAL. Did them at a very fast-paced... chest was absolutely shot. Front and Side Delts hit PR's for me. Wasn't the best form (yes, I admit it when my form is a bit iffy) but I still felt it nice... Flat Arnold Flies were BRUTAL, also. I realized, too, I can't get down on myself for my shoulder strength after twelve sets of chest, expecting to throw around a ton of weight on DB Military Press... I could've gone heavier, probably, but I was still satisfied with those numbers/volume, and my overall range of motion.

All in all, decent workout. Lots of PR's - can't complain... Got 'training' for my new training position for two hours tomorrow morning; looking forward to it! Have a good night everyone!

~~~~~~~~~~


Clothing company sounds awesome...this has always been one of my dreams...anxious to see some of your designs.

Yep, once I get the legality things (copyrights, trademarks, et all) that I need to take care of - I'm going to show some designs to some people and send out comp. shirts and start selling them... we'll see... Still in the beginning stages!

[JY_21]

great sh*t man
tons of PR's.

[FullOut19]

Big Big Workout Boss...Loving those Laterals...JESUS. Your delts must be fricken bolders! Keep it up man cant wait to see some designs i'll buy some **** lol.

[nrk5014]

way to keep the intensity high bro. We have to meet up in person soon. Get a lift and some lunch or dinner in. It'd be good times, and I'm sure we would relate to each other.

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

Holy front delt raises! 55s!? Wow. I haven't done those in months but if I recall I've never used more than the 30s. Those are huge weights dude.

[Eric-B]

Big numbers all around and huge volume! Good stuff!

[Young9]

once you get everything up and going with your clothing company I will fa sho purchase a T-Shirt or hoodie...jus holla!

[MawkieMawk]

great sh*t man
tons of PR's.

Thanks man!


Big Big Workout Boss...Loving those Laterals...JESUS. Your delts must be fricken bolders! Keep it up man cant wait to see some designs i'll buy some **** lol.

Thanks dude - and I'll hold you to it! :D


way to keep the intensity high bro. We have to meet up in person soon. Get a lift and some lunch or dinner in. It'd be good times, and I'm sure we would relate to each other.

I'm definitely down - let's get something going soon before I start training on weekends!


Holy front delt raises! 55s!? Wow. I haven't done those in months but if I recall I've never used more than the 30s. Those are huge weights dude.

They felt terrible. Like, brutal... lol.


Big numbers all around and huge volume! Good stuff!

Thanks Eric, 'Preciate it dude! :)


once you get everything up and going with your clothing company I will fa sho purchase a T-Shirt or hoodie...jus holla!

I'll hold you to this, also! :) :) :)

[Surive123]

V-BAR CABLE PUSH DOWN with free weights???


Thats awesome. Mine is just a machine that goes up to 140. 140 is too light! I need to make modifications :D

Awesome workout bud :D

[MawkieMawk]

V-BAR CABLE PUSH DOWN with free weights???


Thats awesome. Mine is just a machine that goes up to 140. 140 is too light! I need to make modifications :D

Awesome workout bud :D

OHHH You're so silly!
Rack the weights up to 140 with one pin, take a separate pin and attach a plate to the Rack. Add or subtract weight as necessary... Duhhh... :p

[MawkieMawk]

** PUSH DAY **
TOTAL SETS: 46 SETS
TOTAL TIME: ~100 MINUTES :o
DATE: 11/19/2008

~ DB FLAT PRESS ~ (on about :45 sec rests)
70's x 15
80's x 12
95's x 6
85's x 7
70's x 11

~ HIGH INCLINE SMITH PRESS ~
185 x 7
185 x 7
185 x 7
185 x 6
185 x 6
185 x 5 ( :o ) (dropset to...)
135 x 10

~ DB MILITARY PRESS ~
40's x 15
50's x 10
60's x7
65's x 6 (dropset to...)
50's x 12

~ DIPS ~
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15

~ V-BAR CABLE PUSH DOWN ~
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12
RACK + 25 PLATE x 12

~ FRONT DELT RAISES ~
55's x 5/5
55's x 5/5
55's x 5/5

~ SIDE DELT RAISES ~
40's x 10/10
40's x 10/10
40's x 10/10

~ DB KICKBACKS ~
30's x 12/12
40's x 6/6
40's x 6/6

~ FLAT 'ARNOLD' FLIES ~
45's x 8
45's x 8
45's x 6 (dropset to...)
30's x 12

~ STANDING CABLE CRUNCHES ~
100 lbs x 25
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 20
120 lbs x 25

>> NOTES FROM THE WORKOUT: You know you have good workouts when you see lots of red. Didn't go too heavy on Flat DB Press, although the 95's seemed quite light, especially for the amount of rest I was taking. The High Incline Smiths definitely had me surprised - which was nice... Dips were BRUTAL. Did them at a very fast-paced... chest was absolutely shot. Front and Side Delts hit PR's for me. Wasn't the best form (yes, I admit it when my form is a bit iffy) but I still felt it nice... Flat Arnold Flies were BRUTAL, also. I realized, too, I can't get down on myself for my shoulder strength after twelve sets of chest, expecting to throw around a ton of weight on DB Military Press... I could've gone heavier, probably, but I was still satisfied with those numbers/volume, and my overall range of motion.

All in all, decent workout. Lots of PR's - can't complain... Got 'training' for my new training position for two hours tomorrow morning; looking forward to it! Have a good night everyone!

BUMP BUMP!

[AMillane7]

- Gaspari Superpump 250
- *************.com's Creatine Ethyl Ester
- Name Brand Multivitamin
- BCAA Amino Acids
- Protein Shakes

From page one..You still have the same stack?

[MawkieMawk]

From page one..You still have the same stack?

Good question - and no, the only supplements I'm still taking now is Xtend (Pre-Intra-Post) workouts, Scivation Whey, and Multivitamins.

[Surive123]

OHHH You're so silly!
Rack the weights up to 140 with one pin, take a separate pin and attach a plate to the Rack. Add or subtract weight as necessary... Duhhh... :p

lol what?

nvm, I think I might just use the lat pulldown bar for Tri's from now on ;)

[Earn_It]

Nice chest workout! I can match you on the incline but you've got me on everything else. :)
Oh, and I'd buy a hoody too if you fancied sending overseas. Just more pimping! :D

[MawkieMawk]

lol what?

nvm, I think I might just use the lat pulldown bar for Tri's from now on ;)

What? Rack the entire machine with one pin. So put the pin on "140 lbs". Then grab another pin from another machine and take a plate (whichever size; 25, 35, 45, 100... whatever you can handle) and put the pin through the weight and onto the machine (it should hold...)

P.S. - You're a cocky bastard, boy. *kiss


Nice chest workout! I can match you on the incline but you've got me on everything else. :)
Oh, and I'd buy a hoody too if you fancied sending overseas. Just more pimping! :D

Great man! Keep up the awesome work dude! :)
& I will hold you to it also when I ship overseas! :p

[2 D]

Awesome day, awesome volume. Strong flat press Mark, great work.

How do you like the smith press? I've only done it once and found it odd.

[MawkieMawk]

Awesome day, awesome volume. Strong flat press Mark, great work.

How do you like the smith press? I've only done it once and found it odd.

Eh, I can get higher weights on those, but I was content with those numbers for now... Thanks man!

I love High Incline Smiths on days like these - can really focus on the full pushing movement, and believe it or not, my shoulders get shot to **** on this also.

FOR EVERYONE'S VIEWING PLEASURE...
I came across this photo of me PRIOR to me lifting a weight...
This is for everyone to see where I started off to where I've come to...
This was back when I was running exhuberent amounts per day...

http://i412.photobucket.com/albums/pp210/mpeters215/MeSkinnyAsHell-1.jpg

I believe that is the first few months of my Freshman year of college, (Circa Sept-Dec 2004)
I can't wait to hear some of the feedback with this photo... ahahaha

Wish I had a "more recent" updated avi... But, I hope you are able to see the difference... lol. :p

[B Con]

We demand a side by side comparison ;)

[jaim91]

It's still hit it...

...uh...I mean...you were still good looking :)

But you look much healthier now :D

[nrk5014]

whoa skinny man!

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

I bet you could run like the wind though!

[The Solution]

Looks at picture.
Winks his eye
Looks at the picture again
rubs his eye
Looks at the picture again
HOLY ****

thats you? WTFFFFFFF
Wow, talk about a change. You have added incredible mass bro.

[MawkieMawk]

We demand a side by side comparison ;)

Haha, screw you man! lol...


It's still hit it...

...uh...I mean...you were still good looking :)

But you look much healthier now :D

Haha, 'preciate it J!


whoa skinny man!

I know dudddeeee... lol...


I bet you could run like the wind though!

That I could - 12 to 15 miles a day on a summer mid-day (1pm'ish) was nothing!!!!


Looks at picture.
Winks his eye
Looks at the picture again
rubs his eye
Looks at the picture again
HOLY ****

thats you? WTFFFFFFF
Wow, talk about a change. You have added incredible mass bro.

Thanks man, I really appreciate it...

FINISHING UP 'ORIENTATION' FOR TRAINING TODAY FROM 10 - 1. THEN HAVE MEETINGS IN THE AFTERNOON AND BACK IN THE GYM FOR 'PULL' DAY. BACK STILL FEELING A BIT TIGHT - GONNA EAT AND STRETCH AND SEE HOW THINGS ARE FEELING AND GO FROM THERE... HOPING TO HIT SOME BIG BIG RACK PULLS TODAY... HAVE A GOOD ONE EVERYONE!!!

[B Con]

I still can't get over the amount of muscle you have put on since that picture. Amazing progress Mawk and you are just going to continue to surpass it. Very motivational/inspiring. You should put up one of those transformation of the week pieces on BB.com.

You have also inspired me to find one of my pics... it won't be pretty :eek:



Looking forward to the big racks today!

[2 D]

Quite an impressive transformation Mark, excellent work, you should be pleased.

Do you still run on occasion? I like the athletic approach, shorter distance runs (2-4 miles) and focus on intense bursts of speed. Sprints, tempo, agility etc. This way you can also get strong too.

[JY_21]

GREAT TRANSFORMATION THERE MAN
thats amazing man. gl with todays workout!

[MawkieMawk]

I still can't get over the amount of muscle you have put on since that picture. Amazing progress Mawk and you are just going to continue to surpass it. Very motivational/inspiring. You should put up one of those transformation of the week pieces on BB.com.

You have also inspired me to find one of my pics... it won't be pretty :eek:



Looking forward to the big racks today!

Can't wait to see your transformation pics!


Quite an impressive transformation Mark, excellent work, you should be pleased.

Do you still run on occasion? I like the athletic approach, shorter distance runs (2-4 miles) and focus on intense bursts of speed. Sprints, tempo, agility etc. This way you can also get strong too.

Yeah I do run. It seems to have stayed with me, even through me putting muscle mass on. Not as fast as I used to be - but still so awesome; I love running!!


GREAT TRANSFORMATION THERE MAN
thats amazing man. gl with todays workout!

Thanks dude..

POSTING MY BACK WORKOUT FROM FRIDAY NOW....

[MawkieMawk]

** PULL DAY **
TOTAL SETS: 37 SETS
TOTAL TIME: 107 MINUTES
DATE: 11/21/2008

~ RACK PULLS ~ (from about 1.5 - 2 inches BELOW knee level)
225 x 10
315 x 5
405 x 3
495 x 1 :eek:
515 x 1 :eek: (dropset to...)
225 x 12

~ WIDE-GRIP PULL-UPS ~
BW + 25 PLATE x 10
BW + 25 PLATE x 10
BW + 25 PLATE x 10
BW + 25 PLATE x 9 (?) (dropset to...)
BW x 12

~ BENT BB ROWS ~
135 x 15
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

~ DB ROWS ~
75's x 25/25
85's x 20/20
90's x 15/15

~ STANDING EZ BAR CURLS ~ (weight is TOTAL, including weight of EZ bar)
75 lbs x 20
95 lbs x 6
115 lbs x 4
135 lbs x 4 [i[(dropset to...)
115 lbs x 10

~ DB SHRUGS ~
120's x 15
120's x 15
120's x 15

~ SITTING DB CURLS ~ (lifting DB's at the same time)
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10

~ WRIST CURLS ~
15 lbs x 13/13
15 lbs x 13/13
15 lbs x 13/13
15 lbs x 13/13

>> NOTES FROM THE WORKOUT: PR's are - again - very nice. Rack Pulls felt FANTASTIC. My back is still shot right now (and it's Sunday, lol) DB Rows surprised me - I really really enjoy high volume of these, in conjunction with heavy compound exercises. Bent BB Rows went well (could be going heavier on these) and I was also happy with my bicep workout. For the first time in a long time, my biceps feel pretty shot! Enjoy the rest of your Sunday everyone!! :D

[jaim91]

How did you get 515 on the stack for pulls?!!

YOU'RE CRAZY MARK!!!

[MawkieMawk]

** PULL DAY **
TOTAL SETS: 37 SETS
TOTAL TIME: 107 MINUTES
DATE: 11/21/2008

~ RACK PULLS ~ (from about 1.5 - 2 inches BELOW knee level)
225 x 10
315 x 5
405 x 3
495 x 1 :eek:
515 x 1 :eek: (dropset to...)
225 x 12

~ WIDE-GRIP PULL-UPS ~
BW + 25 PLATE x 10
BW + 25 PLATE x 10
BW + 25 PLATE x 10
BW + 25 PLATE x 9 (?) (dropset to...)
BW x 12

~ BENT BB ROWS ~
135 x 15
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

~ DB ROWS ~
75's x 25/25
85's x 20/20
90's x 15/15

~ STANDING EZ BAR CURLS ~ (weight is TOTAL, including weight of EZ bar)
75 lbs x 20
95 lbs x 6
115 lbs x 4
135 lbs x 4 [i[(dropset to...)
115 lbs x 10

~ DB SHRUGS ~
120's x 15
120's x 15
120's x 15

~ SITTING DB CURLS ~ (lifting DB's at the same time)
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10

~ WRIST CURLS ~
15 lbs x 13/13
15 lbs x 13/13
15 lbs x 13/13
15 lbs x 13/13

>> NOTES FROM THE WORKOUT: PR's are - again - very nice. Rack Pulls felt FANTASTIC. My back is still shot right now (and it's Sunday, lol) DB Rows surprised me - I really really enjoy high volume of these, in conjunction with heavy compound exercises. Bent BB Rows went well (could be going heavier on these) and I was also happy with my bicep workout. For the first time in a long time, my biceps feel pretty shot! Enjoy the rest of your Sunday everyone!! :D

BUMP TO NEXT PAGE

[MawkieMawk]

** PULL DAY **
TOTAL SETS: 37 SETS
TOTAL TIME: 107 MINUTES
DATE: 11/21/2008

~ RACK PULLS ~ (from about 1.5 - 2 inches BELOW knee level)
225 x 10
315 x 5
405 x 3
495 x 1 :eek:
515 x 1 :eek: (dropset to...)
225 x 12

~ WIDE-GRIP PULL-UPS ~
BW + 25 PLATE x 10
BW + 25 PLATE x 10
BW + 25 PLATE x 10
BW + 25 PLATE x 9 (?) (dropset to...)
BW x 12

~ BENT BB ROWS ~
135 x 15
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

~ DB ROWS ~
75's x 25/25
85's x 20/20
90's x 15/15

~ STANDING EZ BAR CURLS ~ (weight is TOTAL, including weight of EZ bar)
75 lbs x 20
95 lbs x 6
115 lbs x 4
135 lbs x 4 [i[(dropset to...)
115 lbs x 10

~ DB SHRUGS ~
120's x 15
120's x 15
120's x 15

~ SITTING DB CURLS ~ (lifting DB's at the same time)
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10
35's x 10/10

~ WRIST CURLS ~
15 lbs x 13/13
15 lbs x 13/13
15 lbs x 13/13
15 lbs x 13/13

>> NOTES FROM THE WORKOUT: PR's are - again - very nice. Rack Pulls felt FANTASTIC. My back is still shot right now (and it's Sunday, lol) DB Rows surprised me - I really really enjoy high volume of these, in conjunction with heavy compound exercises. Bent BB Rows went well (could be going heavier on these) and I was also happy with my bicep workout. For the first time in a long time, my biceps feel pretty shot! Enjoy the rest of your Sunday everyone!! :D

ANOTHER BUMP! :p

[Surive123]

wow...

:eek:

Top of the morning to you Mark :)

[jwright715]

You are an ANIMAL, straight up man. Awesome rack pulls, awesome workout, awesome everything dude.

[MawkieMawk]

wow...

:eek:

Top of the morning to you Mark :)


You are an ANIMAL, straight up man. Awesome rack pulls, awesome workout, awesome everything dude.

Thanks guys!

GOT LEGS TODAY, PUSH TOMORROW, AND PULL ON WEDNESDAY (AT HOME...) GIT IR DONEEEEE!!!

[2 D]

Damn fine workout yesterday Mark, VERY big Rack work there. Hit it today buddy!

[B Con]

Nice workout. You got me fired up for back this week now...

Thanks for the stretch for the hip flexor... how long did it take for you to recover from it?

[MawkieMawk]

Damn fine workout yesterday Mark, VERY big Rack work there. Hit it today buddy!

Thanks man!


Nice workout. You got me fired up for back this week now...

Thanks for the stretch for the hip flexor... how long did it take for you to recover from it?

Good dude, get it done! BIG #'S ON RACK PULLS MAN! :)

Ehh, honestly - it still acts up... That's why I've stopped doing heavy squats ATG and below parallel (will only do heavy box squats). Sometimes - even - during heavy leg presses, depending upon feet placement, it still acts up... I just stretch it alot and try and run and use cardio as an added 'stretch' for it, also...

[MawkieMawk]

** LEGS DAY **
TOTAL SETS: 53 SETS
TOTAL TIME: 99 MINUTES :eek:
DATE: 11/24/2008

~ SQUATS ~ (slightly below parallel)
135 x 15
225 x 6
275 x 4
295 x 3 (dropset to...)
185 x 12 (dropset to...)
135 x 12

~ LEG PRESS ~ (weight is TOTAL)
10P x 10
12P x 10
14P x 10 (dropset to...)
10P x 10
16P x 6 (dropset to...)
10P x 10 (dropset to...)
8P x 30

__________
~ LEG EXTENSIONS ~
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6

ALTERNATING SETS WITH...

~ 1-LEGGED STANDING LEG CURLS ~
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
__________

~ SITTING CALF RAISES ~
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
4P + 25 lbs x 6
4P + 25 lbs x 6
4P + 25 lbs x 6
4P + 25 lbs x 6
4P + 25 lbs x 6
2P x 20
2P x 20
2P x 20
2P x 20
2P x 70
:eek: :eek: :eek:

~ BEHIND-THE-BACK FOREARM "CURLS" ~
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12

>> NOTES FROM THE WORKOUT: Wow, just wow. I belted up on my regular squats. This is the first time in MONTHS I've squatted right below parallel (normally, I go ATG or Box Squat...) The weight was LIGHT. I didn't go to failure on a single one of those sets, purposely to get a feel. Plus, my lower back is still fatigued from those Rack Pulls on Friday. Leg Press was awesome - those two drop sets in the middle destroyed me. My calves haven't been this sore in a long time, and they feel great. All in all, really good workout and super impressed with my strength (AND the time it took to finish this workout)... :D :D :D

[FullOut19]

Holy death to legs workout, awesome work man on EVERY lift. Your numbers are outstanding dude cant believe you can lift as much as you do its amazing.

[jaim91]

From now on, I'm not going to complain about any of my workouts until I see yours...and then I'll shut my mouth :D

Do you plan your workouts ahead of time Mark, or just go by instinct?

[Young9]

damn bro know that is VOLUME!!!

your calves are going to be sore for a year!
good workout tho man...
its always nice when squats feel light:D

[The Solution]

Just curious here, and do not take offense to it. Do you think you could see better muscle gains with not depleting your body after every workout. Be honest.

The amount you do and doing 70 reps is just depelting your body to nothing, so refueling it will be a task alone, Yes im sure you do eat enough, but do you think you hamper muscle gains by doing so much volume? I know you can recover, but I just want your honest opinion. I would like to see your gains on a normal routine.

[nrk5014]

damn bro NASTY squats. 99 sets is ridiculous. you need to deload soon haha.

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

EWWWWWWWWWWWWWWWWWWWWWWWW. So many sets. HEAVY sets.

I hate to make a LOTRs reference but "something gives speed to these creatures and bends their will against us." I guess beasts = you, and us = weights? My point is that you're training like a beast is what I'm saying lol.

Impressive stuff.

[MawkieMawk]

Holy death to legs workout, awesome work man on EVERY lift. Your numbers are outstanding dude cant believe you can lift as much as you do its amazing.

Thanks man!


From now on, I'm not going to complain about any of my workouts until I see yours...and then I'll shut my mouth :D

Do you plan your workouts ahead of time Mark, or just go by instinct?

Please, you're doing awesome in the gym! As I've said plenty of times to you, not only do you have good workouts, but your strength levels are awesome! :D

I usually will sit down right before I go to the gym and kind of think it out. But often times, I adjust during the workout... (adding/subtracting set numbers, adding/subtracting exercises, etc.)


damn bro know that is VOLUME!!!

your calves are going to be sore for a year!
good workout tho man...
its always nice when squats feel light:D

They are so sore right now.
Just ate five 6 - 10 oz. chicken breasts covered in Frank's Hot Sauce ( :D )
and also a bowl of Honey Nuts and Oats with a scoop of whey protein and some cocoa powder and lots of milk... Going to eat more soon! :D


Just curious here, and do not take offense to it. Do you think you could see better muscle gains with not depleting your body after every workout. Be honest.

The amount you do and doing 70 reps is just depelting your body to nothing, so refueling it will be a task alone, Yes im sure you do eat enough, but do you think you hamper muscle gains by doing so much volume? I know you can recover, but I just want your honest opinion. I would like to see your gains on a normal routine.

Not taken the wrong way at all man!
As we talked about earlier and continue to discuss, your workouts work well for you (once you find which one is good for you) and mine have continued to show strength and hypertrophy improvements also. Sometimes my workouts are less volume, sometimes they aren't.

It's really a matter of preference. Until my body stops responding positively to these workouts (i.e. plateauing in weight, not seeing good things looking in the mirror, etc.) I will continue to use lots of volume and have "ridiculous" workouts. In the mean time, I suggest others to really look at other people on the boards in their journals that incorporate high volume. Most of the time, their bodies react similar to mine - consistent PR setting, increased mass/size, and overall positive reactions to their workouts.

Again, it's all a matter of what you prefer - and although this may look like OVERKILL - my body has adapted to these sorts of things... We'll see tomorrow when I lift "Push" how I feel... But thanks again for the recommendations, I appreciate your concern and your consistent feedback! :D


damn bro NASTY squats. 99 sets is ridiculous. you need to deload soon haha.

99 Sets? You mean 53, in 99 minutes! :)
But take into consideration what I said to Bob above - 26 of the sets were Calves/Forearms... So in reality, there wasn't as much volume as it would seem with the naked eye...


EWWWWWWWWWWWWWWWWWWWWWWWW. So many sets. HEAVY sets.

I hate to make a LOTRs reference but "something gives speed to these creatures and bends their will against us." I guess beasts = you, and us = weights? My point is that you're training like a beast is what I'm saying lol.

Impressive stuff.

Haha, LOTR is awesome. And thanks dude - I really appreciate it and you sticking along through my journal!

[MawkieMawk]

** LEGS DAY **
TOTAL SETS: 53 SETS
TOTAL TIME: 99 MINUTES :eek:
DATE: 11/24/2008

~ SQUATS ~ (slightly below parallel)
135 x 15
225 x 6
275 x 4
295 x 3 (dropset to...)
185 x 12 (dropset to...)
135 x 12

~ LEG PRESS ~ (weight is TOTAL)
10P x 10
12P x 10
14P x 10 (dropset to...)
10P x 10
16P x 6 (dropset to...)
10P x 10 (dropset to...)
8P x 30

__________
~ LEG EXTENSIONS ~
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6
225 lbs x 6

ALTERNATING SETS WITH...

~ 1-LEGGED STANDING LEG CURLS ~
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
140 lbs x 6/6
__________

~ SITTING CALF RAISES ~
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
4P + 25 lbs x 6
4P + 25 lbs x 6
4P + 25 lbs x 6
4P + 25 lbs x 6
4P + 25 lbs x 6
2P x 20
2P x 20
2P x 20
2P x 20
2P x 70
:eek: :eek: :eek:

~ BEHIND-THE-BACK FOREARM "CURLS" ~
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12

>> NOTES FROM THE WORKOUT: Wow, just wow. I belted up on my regular squats. This is the first time in MONTHS I've squatted right below parallel (normally, I go ATG or Box Squat...) The weight was LIGHT. I didn't go to failure on a single one of those sets, purposely to get a feel. Plus, my lower back is still fatigued from those Rack Pulls on Friday. Leg Press was awesome - those two drop sets in the middle destroyed me. My calves haven't been this sore in a long time, and they feel great. All in all, really good workout and super impressed with my strength (AND the time it took to finish this workout)... :D :D :D

BUMPING TODAY'S (11/24/2008) WORKOUT!

[Surive123]

8px30, ****! :D

[nrk5014]

I'm really dislexic. my apologies.

[2 D]

290 reps on calves huh?

What you trying to do Mark, rip the muscle from the bone?

That is a lot of work there, however despite the high workout time, you still have a high volume per minute workload, indicating lower rest periods. Awesome work on that, strong brutality.

[MawkieMawk]

8px30, ****! :D

;)


I'm really dislexic. my apologies.

No worries man!!!


290 reps on calves huh?

What you trying to do Mark, rip the muscle from the bone?

That is a lot of work there, however despite the high workout time, you still have a high volume per minute workload, indicating lower rest periods. Awesome work on that, strong brutality.

Haha, calves have always been a lagging body part, so why not rip them apart? :D They are hurting right now big-time, but all is well! Yes, I like that word... "brutal"... Thanks man for all the support!

GOT PUSH TODAY... WILL BE LIFTING ~1PM AND THEN WILL BE HEADING BACK TO THE HOMETOWN AFTERWARDS AND WILL BE THERE TUE. NIGHT - FRI. AFTERNOON... WILL BE HEADING BACK TO PHILADELPHIA ON FRIDAY AFTERNOON... WILL BE LIFTING 'PULL' ON WEDNESDAY BEFORE THANKSGIVING, THEN TAKING OFF THANKSGIVING AND PLAYING OUR ANNUAL FOOTBALL GAME ON FRIDAY, AND HOPEFULLY GETTING UP TO THE ABC EVENT IN ALLENTOWN, PA ON SATURDAY! WILL UPDATE MY LOG WITH MY WORKOUT THIS EVENING SOMETIME WHEN I GET BACK INTO MY HOMETOWN AREA!

[vbsunbum1]

Ahhh, the apple of my volume eye! :)

I so look forward to when I get back to higher volume...I know it won't be long...but I'm feeling the itch for it ...esp when i read your INSANE workouts! LOL!

[user787877877]

:p


http://img.photobucket.com/albums/v70/hiphouse/Daily%20Muse/volumeknob.jpg

[Screamin]

** LEGS DAY **
TOTAL SETS: 53 SETS
TOTAL TIME: 99 MINUTES :eek:

~ SITTING CALF RAISES ~

2P x 70
:eek: :eek: :eek:
lol wut?

Seriously dude, you've reached a whole new level. I'm continually impressed by your workouts :)

[MawkieMawk]

Ahhh, the apple of my volume eye! :)

I so look forward to when I get back to higher volume...I know it won't be long...but I'm feeling the itch for it ...esp when i read your INSANE workouts! LOL!

You're the best Dawn!


:p


http://img.photobucket.com/albums/v70/hiphouse/Daily%20Muse/volumeknob.jpg

Hahaha touche'! I repp'ed you for that man! Glad to have ya in, hope ya subbed! :D


lol wut?

Seriously dude, you've reached a whole new level. I'm continually impressed by your workouts :)

Haha thanks man, appreciate it!

POSTING TODAY'S 'PUSH' WORKOUT NOW... GIMME 5 MINUTES! :D

[MawkieMawk]

** PUSH DAY **
TOTAL SETS: 40 SETS
TOTAL TIME: 90 MINUTES
DATE: 11/25/2008

~ WEIGHTED DIPS (CHEST-DOMINANT) ~
+45 lbs x 15
+70 lbs x 12
+90 lbs x 10
+115 lbs x 4
+115 lbs x 4
+115 lbs x 4 (dropset to...)
+90 lbs x 6 (dropset to...)
+45 lbs x 15

~ LOW INCLINE SMITH PRESS ~
135 x 20
185 x 10
205 x 6
215 x 4
225 x 4
225 x 3
225 x 3 (dropset to...)
135 x 14 (2 second 'pauses' at lowest point)

~ ARNOLDS ~
35's x 15
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10

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

_______________________
~ V-BAR CABLE PUSHDOWNS ~
RACK + 35 lb PLATE x 10
RACK + 35 lb PLATE x 10
RACK + 35 lb PLATE x 10
RACK + 35 lb PLATE x 10 (dropset to...)
RACK x 15

SUPERSETTING WITH...

~ SIDE DELT 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
_______________________

~ 1-ARM ROPE HANDLE PUSH DOWNS ~
60 lbs x 12/12 (no rest; drop weight...)
50 lbs x 8/8 (no rest; drop weight...)
40 lbs x 8/8 (no rest; drop weight...)
30 lbs x 15/15

>> NOTES FROM THE WORKOUT: Decent workout. Excited about my low incline smith presses. Could've gone heavier. Also very stoked about my weighted dips: +115 lbs felt EASY! :D Enjoyed the dropset on tri's at the end - they were shot... Arnolds went well; I did alot of controlled movements with them and the 30 pounders were getting my shoulders shot the more I controlled the overall movement... All in all, decent workout - can't complain... And for all you volume haters, I lowered it down a bit as you can see... Got PULL tomorrow at the gym in the hometown... Should be interesting... :cool: Have a good night ya'll!! :D

[Eric-B]

huge dips and presses and then killing the shoulders with that volume. I like it.

[Surive123]

i hate volume


yuck

[The Solution]

i hate volume


yuck

x2, but the workout #'s are sickning.

[Surive123]

x2, but the workout #'s are sickning.

x2


I agree :D

[MawkieMawk]

huge dips and presses and then killing the shoulders with that volume. I like it.

:) ... Thanks man!


i hate volume


yuck


x2, but the workout #'s are sickning.


x2


I agree :D

Hahaha... :cool: :cool:

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

You're a hard man to try and keep up with for weighted dips.

[MawkieMawk]

** PUSH DAY **
TOTAL SETS: 40 SETS
TOTAL TIME: 90 MINUTES
DATE: 11/25/2008

~ WEIGHTED DIPS (CHEST-DOMINANT) ~
+45 lbs x 15
+70 lbs x 12
+90 lbs x 10
+115 lbs x 4
+115 lbs x 4
+115 lbs x 4 (dropset to...)
+90 lbs x 6 (dropset to...)
+45 lbs x 15

~ LOW INCLINE SMITH PRESS ~
135 x 20
185 x 10
205 x 6
215 x 4
225 x 4
225 x 3
225 x 3 (dropset to...)
135 x 14 (2 second 'pauses' at lowest point)

~ ARNOLDS ~
35's x 15
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10

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

_______________________
~ V-BAR CABLE PUSHDOWNS ~
RACK + 35 lb PLATE x 10
RACK + 35 lb PLATE x 10
RACK + 35 lb PLATE x 10
RACK + 35 lb PLATE x 10 (dropset to...)
RACK x 15

SUPERSETTING WITH...

~ SIDE DELT 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
_______________________

~ 1-ARM ROPE HANDLE PUSH DOWNS ~
60 lbs x 12/12 (no rest; drop weight...)
50 lbs x 8/8 (no rest; drop weight...)
40 lbs x 8/8 (no rest; drop weight...)
30 lbs x 15/15

>> NOTES FROM THE WORKOUT: Decent workout. Excited about my low incline smith presses. Could've gone heavier. Also very stoked about my weighted dips: +115 lbs felt EASY! :D Enjoyed the dropset on tri's at the end - they were shot... Arnolds went well; I did alot of controlled movements with them and the 30 pounders were getting my shoulders shot the more I controlled the overall movement... All in all, decent workout - can't complain... And for all you volume haters, I lowered it down a bit as you can see... Got PULL tomorrow at the gym in the hometown... Should be interesting... :cool: Have a good night ya'll!! :D

TODAY'S WORKOUT (11/25) TO THE NEXT PAGE! ;)


You're a hard man to try and keep up with for weighted dips.

Haha, keep it coming man! :D

[B Con]

Very nice workout. Heavy dips... arnolds... great job Mawk!

[jaim91]

Are you going to ever go lower volume?

You hit each bodypart twice a week, right?

xoxoxoxoxoxoxoxoxo

[FullOut19]

Holy hell man, is it hard to balance a small child from your legs while doing dips? lol. Sick weight there bro.

[vbsunbum1]

I can hardly get over your weighted dips! You're doing those at nearly my entire body weight! :eek: Awesome session!

If I don't get much time to get on the computer today or tomorrow ...Havea wonderful Thanksgiving! :)

[MawkieMawk]

Very nice workout. Heavy dips... arnolds... great job Mawk!

Thankyaaa! :D


Are you going to ever go lower volume?

You hit each bodypart twice a week, right?

xoxoxoxoxoxoxoxoxo

Push/Pull/Legs/Off Day, Repeat

Lower Volume... Pshhht, Puuuuuuuhleaseee.... :cool:


Holy hell man, is it hard to balance a small child from your legs while doing dips? lol. Sick weight there bro.

Surprisingly enough, it wasn't too hard on my lower back. Which means my back must be getting stronger... :D


I can hardly get over your weighted dips! You're doing those at nearly my entire body weight! :eek: Awesome session!

If I don't get much time to get on the computer today or tomorrow ...Havea wonderful Thanksgiving! :)

Thanks Dawn! You too! Enjoy yourself! :D

PULL DAY AT THE GYM IN MY HOMETOWN IN A FEW HOURS... WOOOO!

[MawkieMawk]

** PULL DAY **
TOTAL SETS: 42 SETS
TOTAL TIME: 94 MINUTES
DATE: 11/26/2008

~ OLD SCHOOL T-BAR ROWS ~ (no handle)
2P x 20
4P x 12
5P x 7
5P x 7
5P x 7 (dropset to...)
4P x 12 (dropset to...)
3P x 15 (dropset to...)
2P x 15

~ DB ROWS ~
90's x 10/10
115's x 6/6
115's x 6/6
115's x 6/6
115's x 6/6
115's x 6/6
(Gym at home only went up to 115's... :( )

~ YATES ROWS ~
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

~ FANKHOUSER SHRUGS ~ (close grip / middle grip / wide grip)
315 x 10/10/10
315 x 10/10/10
315 x 10/10/10

~ DB CURLS ~
35's x 10/10
50's x 6/6
50's x 6/6
50's x 6/6
50's x 6/6
30's x 15/15

~ CONCENTRATION CURLS ~ (:30 sec rests)
25's x 12/12
25's x 12/12
25's x 12/12
25's x 12/12
25's x 12/12
25's x 12/12

~ FOREARMS ~
Six Sets of Forearm Work...

>> NOTES FROM THE WORKOUT: Sorry it took so long to update the journal... Lots going on. Good workout at home. Lots of people I haven't seen in about 1+ years had nice things to say. Close friend of mine who is a personal trainer was stoked at my strength/endurance levels. Speaking of which, I start my new full-time job tomorrow and start my personal training job, also. From the looks of it, my weekdays will look a bit like this:

5 am - Wake Up
5:30 or 6am - Work Out
8:30 - 5:30 - Full-time Job
6pm - 10pm - Personal Training Job

Weekends will be shifts at the gym, along with lifting and also volunteering and getting involved in the local political scene. Looking to save ALOT of money and get out of debt and work harder than I ever have before...

Anyways, will catch up with everyone's workout journals in the next few days. Looks like I will be updating my journal late at night depending upon my night shifts at the gym. Hope everyone had a lovely Thanksgiving... :)

[Surive123]

where you been :eek:

Edit** Nvm just read it :D

Good workout and I hope that your two jobs go smoothly!

[nrk5014]

that schedule looks ridiculous. plz don't get burned out dude. killer lift indeed :)

[The Solution]

WOw, thats not living life, that is life owning you son!
Way to get in work regardless.
Good **** Mark.

[jaim91]

OMG! Busy boy!!!

Why do you need 2 jobs? (out of curiosity)

Regardless, you're doing amazing things by keeping things together (in the gym and in life), and I have nothing but respect for you hun! :)

[2 D]

STRONG rowing there Mark, damn fine pulling there. Your numbers are always quite impressive.

I also like doing ghetto t-bars w/out a handle. I feel it is more natural and get a stronger M/M connection w/the weights and ROM. Lucky your gym has d.b.s over 100lbs.

Cheers.

[MawkieMawk]

where you been :eek:

Edit** Nvm just read it :D

Good workout and I hope that your two jobs go smoothly!

Thanks man. No worries, I'll still be around... :)


that schedule looks ridiculous. plz don't get burned out dude. killer lift indeed :)

Nah - I won't get burned out. Just found out my schedule; majority of my hours will be on weekends training (Will be training on Monday Evenings and Friday Evenings, also...)


WOw, thats not living life, that is life owning you son!
Way to get in work regardless.
Good **** Mark.

'Preciate it, man!


OMG! Busy boy!!!

Why do you need 2 jobs? (out of curiosity)

Regardless, you're doing amazing things by keeping things together (in the gym and in life), and I have nothing but respect for you hun! :)

I've got big, big plans... and they start with hard work and determination and that's what I am doing. Plus, having some money to invest in wealth and actual goods (i.e. Gold, etc.) will be beneficial in the long run...


STRONG rowing there Mark, damn fine pulling there. Your numbers are always quite impressive.

I also like doing ghetto t-bars w/out a handle. I feel it is more natural and get a stronger M/M connection w/the weights and ROM. Lucky your gym has d.b.s over 100lbs.

Cheers.

Couldn't agree more man! Thanks for the kind words, always! :)

SO, I WILL BE STARTING BACK ON THE '12-DAY ROUTINE' TOMORROW... WILL BE ABLE TO SHORTEN MY WORKOUTS A BIT AND STILL HAVE SOME RIDICULOUS ONES... PLUS - I SAW EXCELLENT GAINS OVERALL ON THIS AND AM LOOKING FORWARD TO IT ONCE MORE! :D ENJOY YOUR MONDAY EVERYONE! :D

[MawkieMawk]

** DAY 1 - BICEPS/TRICEPS/ABS/FOREARMS **
TOTAL SETS: 34 SETS
TOTAL TIME: 73 MINUTES :eek:
DATE: 12/01/2008

____________________
~ OVERHEAD DB EXTENSIONS ~
75 x 15
100 x 11
110 x 7
115 x 6
115 x 6
95 x 10

ALTERNATING SETS WITH...

~ STRAIGHT BAR CURLS ~
65 x 15
95 x 12
115 x 8
125 x 5
125 x 5
95 x 12
____________________

~ V-BAR CABLE PUSHDOWN ~
RACK + 25 Plate x 10
RACK + 25 Plate x 10
RACK + 35 Plate x 10
RACK + 35 Plate x 10 (dropset to...)
RACK + 25 Plate x 10

~ HAMMER CURLS ~
45's x 10/10
50's x 10/10
60's x 6/6
60's x 6/6
60's x 6/6 (dropset to...)
40's x 12/12

~ BEHIND-THE-BACK FOREARM "CURLS" ~
135 lbs x 12
135 lbs x 10
135 lbs x 10
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12
135 lbs x 12

~ CABLE TWIST CRUNCHES ~
120 lbs x 20/20
120 lbs x 20/20
120 lbs x 20/20
120 lbs x 20/20

>> NOTES FROM THE WORKOUT: Oh how have I missed the 12-Day Rotation. Saw phenomenal endurance/strength gains. I may have hit more PR's on my Hammer Curls for Rep Counts on those 60's, but I forget. :p ... Anyways, this is awesome. First time in a while I've had an arm pump... Everything feels great... Off to have my first very long day but I am excited, energetic, and looking forward to the hard work! Will be commenting in journals tonight as I'm working on designs for the clothing company I'm looking to start! :D Happppyyy Mondayyyyy!!! :cool:

[B Con]

Nice work and digging the 12 day routine. I wish my schedule allowed it :o You'll be curling the 135 very very soon.

[The Solution]

Is the 12 day based more off of iso's then complex's for bodyparts like arms? I would like to see your close grip bench numbers, see if you can toss that in next time brotha.

way to rock it.

[nrk5014]

beastageeeeeeeeeeeeee. good luck today. don't worry about visiting my journal, do what you gotta do.

[Screamin]

>> NOTES FROM THE WORKOUT: Oh how have I missed the 12-Day Rotation. Saw phenomenal endurance/strength gains. I may have hit more PR's on my Hammer Curls for Rep Counts on those 60's, but I forget. :p ... Anyways, this is awesome. First time in a while I've had an arm pump... Everything feels great... Off to have my first very long day but I am excited, energetic, and looking forward to the hard work! Will be commenting in journals tonight as I'm working on designs for the clothing company I'm looking to start! :D Happppyyy Mondayyyyy!!! :cool:
Hola workouts, FTW :D

Nice work, Mark! And keep up the clothing work...hope you'll post it here for all to critique ;)

[MawkieMawk]

** DAY 2 - LEGS/CALVES **
TOTAL SETS: 33 SETS
TOTAL TIME: 50 MINUTES :eek: :eek: :eek:
DATE: 12/02/2008

~ BELOW PARALLEL SQUATS ~ (on :30 sec rests)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

~ DB SLDL ~ (:30 rests...)
70's x 20/20
70's x 20/20
70's x 20/20
70's x 20/20
70's x 20/20

~ SUPER SQUATS ~ (on 1 min rests... weight is TOTAL)
6P x 10
6P x 10
6P x 10
6P x 10

~ 1-LEGGED LEG CURLS ~
90 lbs x 15/15
90 lbs x 15/15
90 lbs x 15/15
90 lbs x 15/15
90 lbs x 15/15

~ LEG EXTENSIONS ~
150 lbs x 20
150 lbs x 20
150 lbs x 20
150 lbs x 20

~ SITTING CALF RAISES ~
3P x 15
3P x 15
3P x 15
3P x 15
3P x 15
3P x 30

>> NOTES FROM THE WORKOUT: Great workout... Went light but high reps and lots of volume; Legs still bothering me a bit from last week... Legs were pumped and it feels good to be back on the 12-day... Almost contemplated ending the 12-day today because of time constraints, but I should be alright... Got Back/Traps tomorrow - cannot wait! Also, will know in a little while if I got my first client or not! :) Yipeee! Will be checking up on journals tomorrow night FOR SURE! I've been lurking - some of you are throwing up phenomenal numbers! Have a good night ya'll!

[The Solution]

ok hold up. this was under an hour?
The world is coming to an end Mark. You hear dat?
Oh yeesh.

[MawkieMawk]

ok hold up. this was under an hour?
The world is coming to an end Mark. You hear dat?
Oh yeesh.

YES UNDER AN HOUR!


UPDATE
OFFICIALLY GOT MY FIRST CLIENT. Buying ten sessions with me - I am beyond stoked! Woooooo! :D

[nrk5014]

50 minutes, NICEEEEEE!!

[vbsunbum1]

** DAY 2 - LEGS/CALVES **
TOTAL SETS: 33 SETS
TOTAL TIME: 50 MINUTES :eek: :eek: :eek:
DATE: 12/02/2008

~ BELOW PARALLEL SQUATS ~ (on :30 sec rests)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

~ DB SLDL ~ (:30 rests...)
70's x 20/20
70's x 20/20
70's x 20/20
70's x 20/20
70's x 20/20

~ SUPER SQUATS ~ (on 1 min rests... weight is TOTAL)
6P x 10
6P x 10
6P x 10
6P x 10

~ 1-LEGGED LEG CURLS ~
90 lbs x 15/15
90 lbs x 15/15
90 lbs x 15/15
90 lbs x 15/15
90 lbs x 15/15

~ LEG EXTENSIONS ~
150 lbs x 20
150 lbs x 20
150 lbs x 20
150 lbs x 20

~ SITTING CALF RAISES ~
3P x 15
3P x 15
3P x 15
3P x 15
3P x 15
3P x 30

>> NOTES FROM THE WORKOUT: Great workout... Went light but high reps and lots of volume; Legs still bothering me a bit from last week... Legs were pumped and it feels good to be back on the 12-day... Almost contemplated ending the 12-day today because of time constraints, but I should be alright... Got Back/Traps tomorrow - cannot wait! Also, will know in a little while if I got my first client or not! :) Yipeee! Will be checking up on journals tomorrow night FOR SURE! I've been lurking - some of you are throwing up phenomenal numbers! Have a good night ya'll!


ok hold up. this was under an hour?
The world is coming to an end Mark. You hear dat?
Oh yeesh.


You did all THAT in under an hour?! You're a machine...no a monster...no a G-D! :D

HUUUUUUUUUGE congrats on getting your first client!!! Woohoo...celebration time!!!!!!!

[B Con]

Great leg day and congrats on your first client. I just got mine the other day as well.

[2 D]

33 sets in 50 minutes in comparison to some of your other workouts is a big stride forward. I know you're quite busy, when I was in a similar state last spring, my entire weight routine was one giant never ending circuit w/AR between.

I'd go in there and go nuts for 50 minutes straight, I feel you're doing some similar methods. It is VERY intense, but is an amazing workout and extremely efficient.

Nice high rep speed squats there Mark, good stuff. I like doing speed squats, used a different template than that, but its all relative and good.

[FullOut19]

lul no need for cardio w/ a session like that bro! awesome workout sick super squats. THe volume you use is still so amazing to me...congratz on your first client that is awesome! younger/older male/female experienced/not? lol

[MawkieMawk]

50 minutes, NICEEEEEE!!


You did all THAT in under an hour?! You're a machine...no a monster...no a G-D! :D

HUUUUUUUUUGE congrats on getting your first client!!! Woohoo...celebration time!!!!!!!

Thanks! :)


Great leg day and congrats on your first client. I just got mine the other day as well.

Score! Awesome man - ps: Wait until you see my Rack Pulls from today... ;)


33 sets in 50 minutes in comparison to some of your other workouts is a big stride forward. I know you're quite busy, when I was in a similar state last spring, my entire weight routine was one giant never ending circuit w/AR between.

I'd go in there and go nuts for 50 minutes straight, I feel you're doing some similar methods. It is VERY intense, but is an amazing workout and extremely efficient.

Nice high rep speed squats there Mark, good stuff. I like doing speed squats, used a different template than that, but its all relative and good.

Thanks man, I always appreciate seeing your comments in here man... :)


lul no need for cardio w/ a session like that bro! awesome workout sick super squats. THe volume you use is still so amazing to me...congratz on your first client that is awesome! younger/older male/female experienced/not? lol

Haha, thanks dude! Younger, aspiring baseball player, looking to put on weight... Semi-experienced... Looking forward to starting with him!! :)

POSTING MY BACK/TRAPS WORKOUT FROM TODAY MOMENTARILY.... :D

[MawkieMawk]

** DAY 3 - BACK/TRAPS **
TOTAL SETS: 30 SETS
TOTAL TIME: 68 MINUTES :cool:
DATE: 12/03/2008

~ RACK PULLS ~ (inch or two below the knee...)
225 x 10
315 x 6
405 x 4
525 x 1 ;) ;) ;)
405 x 4 (dropset to...)
225 x 10

~ WIDE-GRIP PULL-UPS ~
BW x 10
BW + 25P x 6
BW + 25P x 6
BW + 25P x 6
BW x 10

~ DB ROWS ~
100's x 10/10
100's x 10/10
100's x 10/10
100's x 10/10
100's x 10/10

~ YATES ROWS ~ (on :45 sec rests...)
135 lbs x 15
135 lbs x 15
135 lbs x 15
135 lbs x 15

~ BB SHRUGS ~
225 x 50 :p :eek: :p

~ PULLOVERS ~ (on :30 sec rests...)
50 lb DB x 12
50 lb DB x 12
50 lb DB x 12

~ WIDE-GRIP BEHIND-THE-NECK PULLDOWNS ~ (on :30 sec rests...)
120 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12
120 lbs x 12

>> NOTES FROM THE WORKOUT: WOWSERS! I did not think I'd be able to pull a PR on Rack Pulls today, but somehow did it. I missed the 12-day SO MUCH and am glad I'm able to run it again. Things have been hectic and busy - and I'm sorry I'm missing alot of your journals... BUT I have been lurking and will reply ASAP! Hope everyone is doing great and all you college kiddies are knocking those finals dead... Oh, and the 225 x 50 was harsh... I mean, HARSH. I also enjoyed pull-overs to get a little stretch... Have a good night ya'll! :D

[The Solution]

Thanks for giving me a ring bro, you were serious about that rack pull. 1 inches below your knee FTW.

Keep up the hard work man,

[2 D]

Impressive work on those Racks Mark.

I do the Low Pulls at the 1st or 2nd setting, so a similar ROM and its a tough exercise for sure, blasts the hell out of the mid back for sure.

[Surive123]

30 sets?


U slackin bro?

:D

[jaim91]

How do you rack pull so much?!

Is it a plate loaded?

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

Strong pulls Mark and I'm impressed with your wide-grip pullup work too.

[vbsunbum1]

Wow! Your back is strong!!! ...bet you couldn't even fit thru the front door of the gym after that session unless you turned sideways, LOL!

[MawkieMawk]

Thanks for giving me a ring bro, you were serious about that rack pull. 1 inches below your knee FTW.

Keep up the hard work man,


Impressive work on those Racks Mark.

I do the Low Pulls at the 1st or 2nd setting, so a similar ROM and its a tough exercise for sure, blasts the hell out of the mid back for sure.

Thanks guys...


30 sets?


U slackin bro?

:D

Haha, believe it or not I'm actually enjoying the 30 - 40 sets workouts... Could be a "new Mark" attitude forming right now! :eek:


How do you rack pull so much?!

Is it a plate loaded?

I go into a squat rack, set up the bar, and load plates on each side... lol.
The weight fits on the bar without a problem...


Strong pulls Mark and I'm impressed with your wide-grip pullup work too.

Hey.. thanks man! :)


Wow! Your back is strong!!! ...bet you couldn't even fit thru the front door of the gym after that session unless you turned sideways, LOL!

Haha dawn, the day this happens will be the day I enter a competition... lol...

[B Con]

Damn touche on the rack pulls. I know how heavy that was.

50 reps w/ 225 is hell. I did that a while back and its seriously ass. Great work as always Mawk.

[faisji]

Great work on the shrugs.

[MawkieMawk]

Damn touche on the rack pulls. I know how heavy that was.

50 reps w/ 225 is hell. I did that a while back and its seriously ass. Great work as always Mawk.

Thanks duddeee! :)


Great work on the shrugs.

Yo stranger, thanks man! :D

----

SO HERE'S YOUR CHANCE, HATERS...

With my schedule the way it is, I am going to alter my workout routine again... I am seriously considering going back to a Push / Pull / Legs split, but am open to suggestions. I want to get into the gym at least 5 times a week (with two days off), so if any of you want to be creative and help me think of a split - I am 100% open to suggestions! :D This split would start TOMORROW (Saturday, December 6th) and last for as long as I liked it... Soooo, bring on the feedback... I'm looking forward to it!

[B Con]

Why would haters give you suggestions? Haha they just sit on the wall and hate. :p

[The Solution]

Its hard to say create you a split because only you know what works best for your body and how well you can adapt to whatever you want, we all know you can handle immense volume so all of our workout plans would differ in regards to what you want to do.

You have seen good results on the Push/Pull/Legs and the 8/12-day rotation, just stick to variations of those since you were doing so well.

[nrk5014]

The split I'm on, Layne inspired.

Upper Power
Lower Power
Off/Cardio (Optional)
Chest/Bi Hypertrophy
Delt/Legs Hypertrophy
Back/Tri Hypertrophy
Off/Cardio (Optional)

If you want to do this, I'll help you out with a setup.

Edit: you hit each BP 2x a week, once with a power move, and another day with "the pump"

[FullOut19]

im thinkin bout changing my split as well but idk what to yet...but I do like the layne split its fun

Upper Power
Lower Power
rest
Chest/Back
Legs hypertrophy
Shoulders/Arms
Rest...

of course you could re-arrange it how you wanted...or even do shoulder/back and chest/arms. w/e...its a very subjective routine allows for alot of changing.

[Young9]

dont listen to haters :)

[The Solution]

im thinkin bout changing my split as well but idk what to yet...but I do like the layne split its fun

Upper Power
Lower Power
rest
Chest/Back
Legs hypertrophy
Shoulders/Arms
Rest...

.

Do it!

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

Yeah that one's looking good to me as well. I may be tempted to try that in the new year.

[nrk5014]

I guess my layne split wasn't good enough..

[MawkieMawk]

Looked at everyone's suggestions...
I really like Nic's split that is "Layne Inspired" and think I may work on that..

Going to try and find the "Upper Power" and "Lower Power" information now before I hit the bed... I'm hitting the gym tomorrow morning early before I work (training at the gym all afternoon into the evening)... If someone has detailed info. on this split and can PM to me before then, it'd be much appreciated... :)

[MawkieMawk]

UPDATE...

Going back to Push/Pull/Legs... I can adapt this and take days off when necessary and still get awesome lifts... Plus - I had a lot of progress in the few weeks I was on this... You will also begin to see "less volume" coming from my way, as I am going to make a conscious effort to put weight on faster!!

Got "Push" this morning before my day at work... Will try to update this before I head back to the gym for work at 11:30... Going to lift in the next few minutes!!!

[The Solution]

Wise move, you go back to something that has worked for you, and know will give you results.

We know one thing, that head is screwed on right.

Rock it out Mark.

[MawkieMawk]

** PUSH DAY **
TOTAL SETS: 29 SETS
TOTAL TIME: ~70 MINUTES :cool:
DATE: 12/06/2008

~ SMITH MILITARY PRESS ~
135 x 15
185 x 10
205 x 4
215 x 2
215 x 2 (dropset to...)
155 x 15

~ LOW INCLINE DB'S ~
60's x 15
80's x 10
90's x 6 (dropset to...)
80's x 7 (dropset to...)
60's x 12

~ DIPS ~ (:30 sec rests...)
+45 Plate x 12
+45 Plate x 12
+45 Plate x 12
+45 Plate x 12
+45 Plate x 12

~ OH DB EXT ~
100's x 7
100's x 4 (?)
70's x 16
70's x 18

~ SIDE DELTS ~
25's x 15/15
25's x 15/15
25's x 15/15

~ 1-ARM ROPE CABLE PUSH-DOWN ~
50 lbs x 10/10
60 lbs x 10/10
70 lbs x 8/8

~ INCLINE FLIES ~
45's x 10
45's x 10
45's x 10

>> NOTES FROM THE WORKOUT: Yep. That's right. Less than 30 sets. Going to work on less volume for a while and see how my hypertrophy and overall size kicks in with my current diet. Will see how it goes for a bit, but don't expect a workout over 40 sets for the next few weeks, at least. Kinda felt fatigued at the end of this workout - not sure why... but I was happy with my Shoulder numbers, even though that killed my Incline DB numbers. Again, though, no worries as my shoulders are a weaker point on my body... :) Off to shower, then back to the gym to train and work for the afternoon/evening... Have a good one ya'll!!!

[The Solution]

Less sets, more weight, will cause you to get tired up when you kick up that intensity Mark. Have a good day.

[MawkieMawk]

UPDATE #403,302,405

So, I found a split I am going to work for the next few weeks as I'm eating my face off and trying everything possible to add some more lbs.

Monday - Off/Abs/Cardio
Tuesday - Chest
Wednesday - Legs
Thursday - Back
Friday - Off/Abs/Cardio
Saturday - Shoulders
Sunday - Arms

This is the first time I've done a routine set on days of the week, but with the job(s) and my schedule, I think this will be the best idea. Hope everyone is doing well... :)

[The Solution]

Less Volume
Less Glycogen used up
Less Eating
Hmmmm................. :)

[nrk5014]

im gonna just stick with more eating as the answer.

"there is no such thing as overtraining, just undereating." -anonymous

[MawkieMawk]

** CHEST **
TOTAL SETS: 26 SETS :p
TOTAL TIME: ~80 MINUTES
DATE: 12/09/2008

~ DB INCLINE BENCH ~
75's x 10
90's x 8
100's x 3
85's x 8
65's x 14

~ DIPS ~
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10
+80 lbs x 10

~ HS INCLINE ~
140 lbs x 10
140 lbs x 8
140 lbs x 8
140 lbs x 9
140 lbs x 8

~ FLAT 'ARNOLD' FLIES ~
40's x 10
40's x 10
40's x 9
40's x 9

~ CABLE FLIES ~
40 lbs x 15
40 lbs x 15
40 lbs x 15
40 lbs x 15

~ CABLE ABS ~
100 lbs x 25
100 lbs x 25
100 lbs x 25
100 lbs x 25

>> NOTES FROM THE WORKOUT: I actually like shorter workouts. Consistent strength throughout. Wasn't happy with my 100's x 3 (My PR is 100's x 6) but I wasn't cheating at all. Real deep reps and full reps on everything - feel great right now... May be a new "MawkieMawk" in the brewing here... These shorter workouts could be a key to growing a bit more... :)

[nrk5014]

nice job bro. In order to up the intensity and make the workouts even shorter, why not try making your rest periods shorter?

[The Solution]

I think i just read some BS about shorter workouts..
What in the world is going on




:D

[B Con]

Nice to know I wasn't the only one that hit chest today... good work Mawk.

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

He's seen the light! Shorter workouts yay.

What are these flat arnold flies you're doing? They're different from regular flat bench flies?

[Surive123]

im in yor log



re-subbing

[MawkieMawk]

** LEGS **
TOTAL SETS: 24 SETS
TOTAL TIME: 58 MINUTES
DATE: 12/10/2008

~ SUPER SQUATS ~ (with 10 lb. plates underneath my heels for quad-dominant stance; deep squats at or below parallel; weight is total... )
4P x 12
4P x 12
6P x 12
8P x 10
8P x 10 (dropset to...)
4P x 15

~ DB SLDL ~
120's x 10
120's x 10
120's x 120

~ HYPERS ~
+45 lbs x 15
+45 lbs x 15
+45 lbs x 15

~ 1-LEGGED CURLS ~
+110 lbs x 10/10
+110 lbs x 10/10
+110 lbs x 10/10

~ LEG PRESS ~
4P x 30
4P x 30
4P x 30

~ CALVES ~
4P x 12
4P x 12
4P x 12
4P x 12

>> NOTES FROM THE WORKOUT: Good workout; fast-paced... Really starting to like these shorter workouts... And still eating my face off...

__________

** BACK **
TOTAL SETS: 23 SETS
TOTAL TIME: 55 MINUTES
DATE: 12/11/2008

~ OLD SCHOOL T-BAR ROWS ~
2P x 30
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10

~ DB ROWS ~
120's x 10/10
120's x 10/10
120's x 10/10

~ WG PULL-UPS ~
BW x 10
BW x 10
BW x 10
BW x 10

~ HS ISO-ROWS ~
2P x 12/12
2P x 12/12
2P x 12/12
2P x 12/12

~ FANKHOUSER SHRUGS ~ (wide-grip/middle-grip/close-grip/behind-the-back)
225 x 10/10/10/10
225 x 10/10/10/10

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

>> NOTES FROM THE WORKOUT: Back is absolutely shot... Again, I love these short workouts... Focused on good form on the T-BARS and it definitely paid off... :D

[Surive123]

I love these short workouts..

only way to go :p

[JY_21]

lol yeah... no more crazy volume man!!

[Eric-B]

~DB SLDL~
120's x 10
120's x 10
120's x 120


Wow! really got it together for that third set eh? ;)


Numbers are looking good, what type of machine is the super squat?

[jaim91]

Wait, wait, wait...what did I miss?

You're doing LESS than 100 sets now?!

What happened? :D

[The Solution]

You sure did drop that volume but you still love those high reps :)

[2 D]

High reps = win.

Great pulling Mark, your WG Pullups make me jealous. Nice work today man.

[FullOut19]

man strong lifting as usual 120lb DB SLDLs! killah. Back workout was intense as well bro.

[MawkieMawk]

only way to go :p


lol yeah... no more crazy volume man!!

Haha, thanks guys!


Wow! really got it together for that third set eh? ;)


Numbers are looking good, what type of machine is the super squat?

Whoops, typo!

http://www.jumpusa.com/nycalfsquat.jpg
Not the exact machine I used, but similar enough to make the point...
May not look like much, but try it out - plates underneath your heels... your quads will be dominated.


Wait, wait, wait...what did I miss?

You're doing LESS than 100 sets now?!

What happened? :D

Switching things up and eating eating eating to see if I can put more mass/weight on!! :)


You sure did drop that volume but you still love those high reps :)


High reps = win.

Great pulling Mark, your WG Pullups make me jealous. Nice work today man.

Yes - can't get rid of my high reps too much. There will be days that I play around with stuff, but these hour long workouts are awesome!!


man strong lifting as usual 120lb DB SLDLs! killah. Back workout was intense as well bro.

Thanks man! Am going to SLDL with BB next time around - the 120's just weren't cutting it... aka, gotta go up in weight! :)

OFF DAY TODAY... FULL DAY OF WORK AND WORK TONIGHT AT THE GYM... YIPEEEE! ;) ENJOY YOUR DAY YA'LL.....

[nrk5014]

well done the last 2 days bro, keep killin it. I like the 10+ reps too.

[MawkieMawk]

** SHOULDERS/ARMS **
TOTAL SETS: 31 SETS
TOTAL TIME: ~70 MINUTES
DATE: 12/14/2008

~ DB MILITARY PRESS ~
50's x 15
70's x 10
80's x 4
70's x 8

~ 1-ARM STANDING MILITARY PRESS ~
50's x 10/10
60's x 6/6
60's x 6/6
60's x 6/6

~ HANGING SIDE LATERAL RAISES ~
30's x 10/10
40's x 8/8
40's x 8/8

~ UPRIGHT ROWS ~ (on a straight bar...)
95 lbs x 10
115 lbs x 6
135 lbs x 5

~ STANDING DB CURLS ~
60's x 6
60's x 6
60's x 6
60's x 6

~ SMITH CGBP ~
185 x 12
225 x 9
245 x 4
245 x 3

~ FLAT BAR CABLE PUSH-DOWN ~ (on a lat pull-down machine)
80 lbs x 10
80 lbs x 12
80 lb x 10
80 lbs x 11

~ PREACHER CURLS ~ (assuming a 25 lb. EZ-bar...)
75 lbs x 15
95 lbs x 10
105 lbs x 7
105 lbs x 6

>> NOTES FROM THE WORKOUT: Had to combine Shoulders/Arms today... Missed yesterday due to lack of sleep on Friday night... Day off tomorrow, Chest on Tuesday... Good workout, some good numbers... Shoulders are a weak point, although I was happy with the workout I got today...

[Surive123]

Good job with the curls. Somebody is catching up :p

[5Six]

60 lbs on curls. Dub Tee Eff?

Great job, dude.

[The Solution]

Got Gunz? Holy YEESH!
Sick #'s Mark.

[MawkieMawk]

Good job with the curls. Somebody is catching up :p

Cockiness rarely pays off, young child...


60 lbs on curls. Dub Tee Eff?

Great job, dude.

:D... Lovin' those numbers!


Got Gunz? Holy YEESH!
Sick #'s Mark.

Thanks Bob... the whole eating big thing is working well!

[PokLim]

Great job mawkie mawk. Keep it up. Got any underwear modelling jobs yet? ;)

[Surive123]

Cockiness rarely pays off, young child...


You need to calm down. WOW. I was just messing around. Sheesh. Crazy much? Holy cow. Freakin wow. Yikes. Roid rage.

[MawkieMawk]

Great job mawkie mawk. Keep it up. Got any underwear modelling jobs yet? ;)

Haha, nah Pok... especially not while I'm eating everything in sight! lol...


You need to calm down. WOW. I was just messing around. Sheesh. Crazy much? Holy cow. Freakin wow. Yikes. Roid rage.

lol.... I love you.

[jaim91]

I don't date unless I've trained with the guy at least once ;)

Come move to Canada...I've got t graduate first :)

[The Solution]

Thanks Bob... the whole eating big thing is working well!

How big you rolling, and whats a normal day of eats look like brother?

[nrk5014]

very strong laterals dude.

[MawkieMawk]

** CHEST **
TOTAL SETS: 22 SETS
TOTAL TIME: 65 MINUTES
DATE: 12/16/2008

~ DB FLAT ~
90's x 10
100's x 4
90's x 7
75's x 11

~ DB INCLINE ~
65's x 12
75's x 6
80's x 6 dropset to...
50's x 15

~ DIPS ~ (with CHAINS around my neck...)
1 Chain x 17
2 Chains x 9.5
2 Chains x 9.5
2 Chains x 9.5

~ FLAT 'ARNOLD' FLIES ~
40's x 10
40's x 10
40's x 10
40's x 10

~ CABLE ABS ~
110 lbs x 30/30
110 lbs x 30/30
110 lbs x 30/30

~ BB DECLINE ~ (to us as a stretch, on :15 second rests...)
135 lbs x 10
135 lbs x 10
135 lbs x 10

>> NOTES FROM THE WORKOUT: DB Flat was alright... the 100's felt very heavy today, however I was getting an extremely good ROM on every set of every exercise I did... no cheating what so ever. Dips were incredible, I am not sure of the weight of the chains, but I can make some estimates based on my reps... If you have ever done weighted dips, try them with weight around your neck.... completely different feeling, much harder to do, and the weight forces you to hit your chest real hard. Inclines were just kind of like burning my chest out - didn't go to failure on any of the sets, just focusing on deep stretches and tight contractions. All in all, progress is being made with chest and I can't complain... Oh, and did I mention I'm on the "eat everything in front of my face" diet? :D

__________________________________________________ _______


I don't date unless I've trained with the guy at least once ;)

Come move to Canada...I've got t graduate first :)

Deal. Pick a date/time/place and I'm there. ;)


How big you rolling, and whats a normal day of eats look like brother?

A normal day looks like eat anything I possibly can... To put it into perspective, last night after I got off work at about 10pm, I stuffed down SIX salisbury steaks with gravy spread over a half of a box of wheat noodles. MMMmmmm!! ;)


very strong laterals dude.

Thanks cookie!


LEGS TOMORROW EVENING BEFORE THE CLIENTS COME IN...

[The Solution]

6 salisbury steaks eh?
The "See Food" Diet does exist.

Your a crazy SOB for the chains idea bro.. lolz

[PokLim]

Nice workout, I bet you looked fcuking alpha with chains around your neck. I'm imagining the thick ass chains right now. lol.

Keep it up! MOAR PRS! NAO!

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

Nice one Mark. What are the Arnold flies? Different from regular ones I reckon?

[jaim91]

Deal. Pick a date/time/place and I'm there.

We'll discuss the details ;)

P.S. How much did each steak weigh? You're a beast Mark!
P.P.S. Your metabolism musy be ON FIRE!!

[MawkieMawk]

** CHEST **
TOTAL SETS: 22 SETS
TOTAL TIME: 65 MINUTES
DATE: 12/16/2008

~ DB FLAT ~
90's x 10
100's x 4
90's x 7
75's x 11

~ DB INCLINE ~
65's x 12
75's x 6
80's x 6 dropset to...
50's x 15

~ DIPS ~ (with CHAINS around my neck...)
1 Chain x 17
2 Chains x 9.5
2 Chains x 9.5
2 Chains x 9.5

~ FLAT 'ARNOLD' FLIES ~
40's x 10
40's x 10
40's x 10
40's x 10

~ CABLE ABS ~
110 lbs x 30/30
110 lbs x 30/30
110 lbs x 30/30

~ BB DECLINE ~ (to us as a stretch, on :15 second rests...)
135 lbs x 10
135 lbs x 10
135 lbs x 10

>> NOTES FROM THE WORKOUT: DB Flat was alright... the 100's felt very heavy today, however I was getting an extremely good ROM on every set of every exercise I did... no cheating what so ever. Dips were incredible, I am not sure of the weight of the chains, but I can make some estimates based on my reps... If you have ever done weighted dips, try them with weight around your neck.... completely different feeling, much harder to do, and the weight forces you to hit your chest real hard. Inclines were just kind of like burning my chest out - didn't go to failure on any of the sets, just focusing on deep stretches and tight contractions. All in all, progress is being made with chest and I can't complain... Oh, and did I mention I'm on the "eat everything in front of my face" diet? :D

Bumping last night's workout...



6 salisbury steaks eh?
The "See Food" Diet does exist.

Your a crazy SOB for the chains idea bro.. lolz

Haha... thanks dude!


Nice workout, I bet you looked fcuking alpha with chains around your neck. I'm imagining the thick ass chains right now. lol.

Keep it up! MOAR PRS! NAO!

Hahaha, alpha was in action! Thanks Pok!


Nice one Mark. What are the Arnold flies? Different from regular ones I reckon?

Knees up on the bench while you're doing them, real real deep as well. See: Pumping Iron


We'll discuss the details ;)

P.S. How much did each steak weigh? You're a beast Mark!
P.P.S. Your metabolism musy be ON FIRE!!

Not sure, but it was damn good! hahah...
Thanks for stoppin' by, J!


LEGS TONIGHT!

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

Knees up on the bench while you're doing them, real real deep as well. See: Pumping Iron

Oh, well then I apparently do Arnold's too.

[Earn_It]

Alright man, just checking in. Good workouts as usual!
I tried 10 x 10's on the squats for the first time today. Only 60 kilos but by the end I felt like a part of me had died. Got to walk up hills tomorrow. :D

[JY_21]

good stuff as usual
BETTER KILL THEM LEGS TONIGHT!

[MawkieMawk]

** LEGS **
TOTAL SETS: 20 SETS
TOTAL TIME: ~70 MINUTES
DATE: 12/17/2008

~ SQUATS ~ (No belt)
225 x 10
225 x 10
225 x 10

~ SLDL ~ (No belt)
315 lbs x 5
315 lbs x 5
315 lbs x 5
315 lbs x 5

~ 1-LEGGED LEG PRESS ~ (Weight is total...)
4P x 10/10
4P x 10/10
4P x 10/10
4P x 10/10

__________
~ LEG EXTENSIONS ~
230 lbs x 6
230 lbs x 6
230 lbs x 6

ALTERNATING SETS WITH...

~ 1-LEGGED LEG CURLS ~
140 lbs x 8/8
140 lbs x 8/8
140 lbs x 8/8
__________

~ CALF RAISES ~
4P + 25lbs x 6
4P + 25lbs x 6
4P + 25lbs x 6
4P + 25lbs x 6

>> NOTES FROM THE WORKOUT: Such a good workout. Squats felt AWESOME. Did not belt, didn't even go to failure on any of those sets. I just want to know that I could do that weight with those reps at or below parallel, and I did. Will be using much heavier weight next week... SLDL felt incredible, again I did not go to failure on any of them (will be going up next week...) If you haven't tried 1-Legged Leg Press, do it. Really makes the Leg Press an awesome addition to a workout routine! Calves felt great, had a great pump and will be sore for sure! :) Hope everyone is doing well - I will be in your journals tonight and tomorrow night for sure...

________________________


Oh, well then I apparently do Arnold's too.

Haha, I love 'em!


Alright man, just checking in. Good workouts as usual!
I tried 10 x 10's on the squats for the first time today. Only 60 kilos but by the end I felt like a part of me had died. Got to walk up hills tomorrow. :D

Hopefully the hill walking didn't kill ya man! Great work! :)


good stuff as usual
BETTER KILL THEM LEGS TONIGHT!

Hoping you enjoyed my workout... ;)

[PaC-mAn8]

NO WAY!

20 SETS? :eek: :eek: :eek:

[nrk5014]

BIG TIMEE SQUATSSS!!!! 225x10 is huge bruhhh, for 3 sets also nice.

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

Yeah Mark, 225x3x10 is nice work indeed. Why do leg press with 1 leg though? Does it really change much from just doing it with both feet at the same time?

[The Solution]

225 x 10 YES! Good work dude

[B Con]

Damn reading this makes me wish I could squat :(

Nice work!

[jaim91]

Your leg workout made ME puke a little...I can't even imagine how YOU felt!!! :eek:

[MawkieMawk]

NO WAY!

20 SETS? :eek: :eek: :eek:

:D... It's a new ME!


BIG TIMEE SQUATSSS!!!! 225x10 is huge bruhhh, for 3 sets also nice.

Yes, it felt awesome!!!


Yeah Mark, 225x3x10 is nice work indeed. Why do leg press with 1 leg though? Does it really change much from just doing it with both feet at the same time?

Seriously, you may think like "Why?"...
But try it sometime - I guarantee you won't regret it...


225 x 10 YES! Good work dude


Damn reading this makes me wish I could squat :(

Nice work!

Thanks guys! :D


Your leg workout made ME puke a little...I can't even imagine how YOU felt!!! :eek:

Hahah, my legs are feeling sore today!

LEAVING WORK SHORTLY... HEADING TO THE GYM TO HIT BACK THIS EVENING! WOOOOOOO!!!!!!!

[JY_21]

wow.. i want ur legs....

[MawkieMawk]

** BACK **
TOTAL SETS: 23 SETS
TOTAL TIME: ~75 MINUTES
DATE: 12/18/2008

~ OLD SCHOOL T-BAR ~ (keeping very strict form!!)
5P x 5
5P x 5
5P x 5
5P x 5
5P x 5

~ DB ROWS ~
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6

~ WIDE-GRIP PULL-UPS ~
BW x 10
+20 lbs x 6
+20 lbs x 6
+20 lbs x 6

~ CLOSE-GRIP PULL-DOWNS ~
170 lbs x 6
170 lbs x 6
170 lbs x 6

~ SMITH SHRUGS ~ (NO STRAPS!)
225 x 30
225 x 30
315 x 15

[1-ARM ISO-SMITH SHRUGS]
135 x 15/15

~ HAMMER STRENGTH ISO ROWS ~
3P x 10/10
3P x 10/10
3P x 10/10

>> NOTES FROM THE WORKOUT: All I have to say is - what a ****ing workout... By far, the best back workout I have had in months. Numbers and PR's may not do the trick, but my back is absolutely shot... Heading for that goal of a 600+ lb. Rack Pull by the middle of next month... Going to eat LOTS of food now!! YAY! :D

________________________


wow.. i want ur legs....

Hahah take them! I'll take a new, bigger pair any day! :p

[Eric-B]

wow those are huge t-bars. Solid numbers throughout and big volume. The HS Rows are one of my favorites.

[The Solution]

Oh whats up freak? 5 plates like it aint no thang. THAT A BOY!
Keep teaching me the ways to bring up that back boiii

[MawkieMawk]

** BACK **
TOTAL SETS: 23 SETS
TOTAL TIME: ~75 MINUTES
DATE: 12/18/2008

~ OLD SCHOOL T-BAR ~ (keeping very strict form!!)
5P x 5
5P x 5
5P x 5
5P x 5
5P x 5

~ DB ROWS ~
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6

~ WIDE-GRIP PULL-UPS ~
BW x 10
+20 lbs x 6
+20 lbs x 6
+20 lbs x 6

~ CLOSE-GRIP PULL-DOWNS ~
170 lbs x 6
170 lbs x 6
170 lbs x 6

~ SMITH SHRUGS ~ (NO STRAPS!)
225 x 30
225 x 30
315 x 15

[1-ARM ISO-SMITH SHRUGS]
135 x 15/15

~ HAMMER STRENGTH ISO ROWS ~
3P x 10/10
3P x 10/10
3P x 10/10

>> NOTES FROM THE WORKOUT: All I have to say is - what a ****ing workout... By far, the best back workout I have had in months. Numbers and PR's may not do the trick, but my back is absolutely shot... Heading for that goal of a 600+ lb. Rack Pull by the middle of next month... Going to eat LOTS of food now!! YAY! :D


wow those are huge t-bars. Solid numbers throughout and big volume. The HS Rows are one of my favorites.

Thanks man!


Oh whats up freak? 5 plates like it aint no thang. THAT A BOY!
Keep teaching me the ways to bring up that back boiii

Haha, yessir... Your workouts are looking good, the back will start its way through quicker than you think! :D

[2 D]

Great work Mark, your pulling #'s are tip top. REALLY impressed by the wide grip pullups man, quite jealous actually.

[MawkieMawk]

** SHOULDERS / ARMS **
TOTAL SETS: 25 SETS
TOTAL TIME: 70 MINUTES
DATE: 12/20/2008

~ SMITH MILITARY PRESS ~
185 x 10
225 x 2 :eek:
185 x 10
205 x 4 :eek:

~ DB OVERHEAD EXTENSIONS ~
100 x 11
110 x 8
110 x 6

~ 1-ARM DB STANDING PRESS ~
60's x 8/8
60's x 8/8
60's x 8/8

~ STANDING DB CURLS ~
50's x 10/10
65's x 6/6
70's x 4/4

~ FRONT DELT RAISES ~
45's x 10/10
45's x 10/10
45's x 10/10

~ STRAIGHT BAR CABLE PUSH-DOWNS ~
RACK x 20
RACK + 35 lb Plate x 8
RACK + 35 lb Plate x 8

~ HAMMER CURLS ~
50's x 10/10
65's x 6/6
65's x 6/6

~ SIDE DELT RAISES ~
50's x 6/6
50's x 6/6
50's x 6/6

>> NOTES FROM THE WORKOUT: Not sure how I pulled some of these numbers off... Wasn't expecting a good workout and I hit PR's on weight and set/rep schemes on almost every workout... Had an awesome workout and am going to enjoy a nice night tonight then work a double-shift in the gym tomorrow 6:30 am - 6:30 pm. Enjoy your night everyone... :) :)

________________________



Great work Mark, your pulling #'s are tip top. REALLY impressed by the wide grip pullups man, quite jealous actually.

Thanks man, I appreciate the kind words. :)

[JY_21]

wohooo dam man sick ass numbers!!!!
freakin awesome man look at all that red!!!

[jaim91]

How was it that your workouts where you had 90 sets take just as long as your 23 set workouts?

Regardless, you're clearly getting it done, and Im so proud of you!

[nrk5014]

HOLY MFING PR's DUDE!!! wtf are you on haha. sick job.

[The Solution]

Gotta be that see-food diet bro.. I know it.

Thanks for the call today man, really appreciate that, it really helped me focus the rest of the night. Your a good guy and dont let anyone tell you different.

[PokLim]

Those PR's are amazing! Great job mark and keep it up! I don't know how you pull of pr's near the end of your workout but you're doing a fine ass job lately man. Have a great holiday

[MawkieMawk]

wohooo dam man sick ass numbers!!!!
freakin awesome man look at all that red!!!

:D


How was it that your workouts where you had 90 sets take just as long as your 23 set workouts?

Regardless, you're clearly getting it done, and Im so proud of you!

Thanks, J!
And it's because my high-volume workouts I barely rested... Now, I'm able to rest longer and focus on getting heavier weight up. :)


HOLY MFING PR's DUDE!!! wtf are you on haha. sick job.

I'm on the "see-food" diet... It really does work wonders !!!!


Gotta be that see-food diet bro.. I know it.

Thanks for the call today man, really appreciate that, it really helped me focus the rest of the night. Your a good guy and dont let anyone tell you different.

Anytime, Bob...


Those PR's are amazing! Great job mark and keep it up! I don't know how you pull of pr's near the end of your workout but you're doing a fine ass job lately man. Have a great holiday

Thanks, Pok! Just been working hard and will keep on doing it!

GOT CHEST THIS EVENING AFTER WORK... THEN I GOT LEGS TOMORROW MORNING BEFORE WORK (5:30 AM) I'M HEADING BACK HOME CHRISTMAS EVE THROUGH CHRISTMAS DAY AND BACK TO PHILADELPHIA CHRISTMAS DAY NIGHT... WILL BE LIFTING BACK FRIDAY MORNING BEFORE WORK. LONG DAYS THE NEXT FEW DAYS, GOING TO TRY AND BE WITH MY FAMILY AS MUCH AS POSSIBLE FOR THE HOLIDAYS... HAPPY HOLIDAYS EVERYONE... MERRY CHRISTMAS... HAPPY HANNUKAH.... ASAM LA MALANKA (I know I spelt that wrong... Was trying to be ignorant, to no avail... :p) MAKE SURE EVERYONE SPENDS QUALITY TIME WITH LOVED ONES... 'TIS THE SEASON TO SPEND TIME WITH THE ONES SPECIAL IN YOUR LIFE... OH, AND AFTER THE HOLIDAYS I WILL BE MORE BACK INTO EVERYONE'S JOURNALS AS MUCH AS POSSIBLE... :D

[PaC-mAn8]

Hope you are enjoying your holidays Mark.

[The Solution]

Wise words bro. x2 to everything

Glad you got my txt message :)

[jaim91]

Don't worry about our journals babe...focus on YOU and spending time with your fam and friensd this holiday season...Oh! And getting into the best shape of your life! :D

[MawkieMawk]

** CHEST **
TOTAL SETS: 21 SETS
TOTAL TIME: ~ 50 MINUTES :eek:
DATE: 12/23/2008

~ DB FLAT PRESS ~
95's x 5
95's x 5
95's x 5
95's x 5 :cool:

~ DIPS ~ (with CHAINS around my neck! ;) )
2 CHAINS x 11
2 CHAINS x 10
2 CHAINS x 10

~ SMITH INCLINE ~
185 x 10
205 x 4
205 x 4
205 x 4

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

~ MACHINE FLIES ~
70 lbs x 20
100 lbs x 10
130 lbs x 15 (shoulder started acting up, see notes)

~ CABLE ABS ~
130 lbs x 30
130 lbs x 30
130 lbs x 30

>> NOTES FROM THE WORKOUT: DB Flat Press was a joke... the 95's went up so fast. Could've easily gotten 95's for at least 8 reps each set... 100's next week definitely, so long as it all goes well. (Strength on chest is improving exponentially as my shoulders are getting stronger, also... this makes me = :D )

Chains around the neck are WICKED AWESOME with dips. Makes you literally isolate your chest much more than weight hanging off you. Smith Inclines felt good, so did the DB flies. Machine flies started acting up my right shoulder... No popping or anything... just some clicking noises... We'll see if it continues.

Waking up at 5 to hit legs tomorrow before work, then a long day back home and Christmas Day off with the family, then back to Philadelphia at night to hit the gym Friday morning before my LONG LONG day on Friday! HAPPY HOLIDAYS EVERYONE!!! :D
________________________


Hope you are enjoying your holidays Mark.

I am... 'Tis the season to be lonely when you are alone... but it's OK. Working alot... Hope you are also enjoying time with loved ones, Pac. :)


Wise words bro. x2 to everything

Glad you got my txt message

Hope all is well man, Keep making your family proud...


Don't worry about our journals babe...focus on YOU and spending time with your fam and friensd this holiday season...Oh! And getting into the best shape of your life!

'Preciate the kind words, J.
You enjoy your holidays, also... And let me know when you get smart and move to the states (preferably the city of Philadelphia)... but only if you're still single. :p

[Surive123]

Fck. Awesome man. Yeah those chains around the neck sound badass :D

[JY_21]

strong bastard!!!
screw 100 next week its 105 for you! :D

[The Solution]

Be honest, you rock them chains around your neck to be a badass ;)

[PokLim]

Be honest, you rock them chains around your neck to be a badass ;)

If I were in the gym and saw someone with chains around their neck...holy fcuk.

I'd be too scared to make eye contact...:P.

Great job on the lifts! Should've gone for the 8 reps on the bench!!

Get some good rest tonight..:D

[nrk5014]

nice flat db pressing baller.

[MawkieMawk]

** CHEST **
TOTAL SETS: 21 SETS
TOTAL TIME: ~ 50 MINUTES
DATE: 12/23/2008

~ DB FLAT PRESS ~
95's x 5
95's x 5
95's x 5
95's x 5 :cool:

~ DIPS ~ (with CHAINS around my neck! )
2 CHAINS x 11
2 CHAINS x 10
2 CHAINS x 10

~ SMITH INCLINE ~
185 x 10
205 x 4
205 x 4
205 x 4

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

~ MACHINE FLIES ~
70 lbs x 20
100 lbs x 10
130 lbs x 15 (shoulder started acting up, see notes)

~ CABLE ABS ~
130 lbs x 30
130 lbs x 30
130 lbs x 30

>> NOTES FROM THE WORKOUT: DB Flat Press was a joke... the 95's went up so fast. Could've easily gotten 95's for at least 8 reps each set... 100's next week definitely, so long as it all goes well. (Strength on chest is improving exponentially as my shoulders are getting stronger, also... this makes me = happyyyy )

Chains around the neck are WICKED AWESOME with dips. Makes you literally isolate your chest much more than weight hanging off you. Smith Inclines felt good, so did the DB flies. Machine flies started acting up my right shoulder... No popping or anything... just some clicking noises... We'll see if it continues.

Waking up at 5 to hit legs tomorrow before work, then a long day back home and Christmas Day off with the family, then back to Philadelphia at night to hit the gym Friday morning before my LONG LONG day on Friday! HAPPY HOLIDAYS EVERYONE!!!


BUMPING LAST NIGHT'S WORKOUT!


Fck. Awesome man. Yeah those chains around the neck sound badass :D

Haha, yes it is... BUT, the idea works so well!!!!


strong bastard!!!
screw 100 next week its 105 for you! :D

Haha, we'll see man...


Be honest, you rock them chains around your neck to be a badass ;)

Oh, definitely... My "alpha male" status jumps up ten fold...


If I were in the gym and saw someone with chains around their neck...holy fcuk.

I'd be too scared to make eye contact...:P.

Great job on the lifts! Should've gone for the 8 reps on the bench!!

Get some good rest tonight..:D

Didn't want to kill myself, was happy with 4 sets of 5...
Thanks Pok! :)


nice flat db pressing baller.

Haha, thanks man... workin' towards your weight, ya know?! :D

HEADING TO THE GYM NOW TO HIT LEGS... ON LESS THAN 4 HOURS OF SLEEP... BUT FEELING REALLY STRONG AND GOOD FOR SOME REASON! :D

[MawkieMawk]

** LEGS **
TOTAL SETS: 22 SETS
TOTAL TIME: ~ 55 MINUTES
DATE: 12/24/2008
SLEEP? WHO NEEDS SLEEP?!?! :cool:

~ HIGH STANCE LEG PRESS ~ (weight is total!)
8P x 10
16P x 6
16P x 6
18P x 6
18P x 6 (dropset to...)
8P x 20

~ BB SLDL ~
365 lbs x 4
365 lbs x 4
365 lbs x 4

~ SUPER SQUATS ~ (with plates underneath heels)
2P x 12
2P + 25 lbs x 12
2P + 25 lbs x 12

__________
~ 1-LEGGED LEG EXTENSIONS ~
90 lbs x 10/10
110 lbs x 10/10
110 lbs x 10/10

ALTERNATING SETS WITH...

~ 1-LEGGED STANDING LEG CURLS ~
140 lbs x 10/10
140 lbs x 10/10
140 lbs x 10/10
__________

~ 1-LEGGED SITTING CALF RAISES ~
1P + 25 lbs x 10/10
2P x 10/10
2P x 10/10

~ 10 MINUTE TREADMILL WALK WITH WEIGHTED STRAPS ON ANKLES ~ (AT VERY HIGH INCLINE, MODERATE PACE; FOR ADDITIONAL CALF WORK...)

>> NOTES FROM THE WORKOUT: Welp, on less than 4 hours of sleep... I managed to still pull out PR's and some relatively OK numbers on some exercises. Those DB SLDL were easy... I can foresee 405 x 5 (3-4 sets) in the very near future... Leg presses felt great, so did my isolation work using one leg at a time. HAPPY HOLIDAYS EVERYONE... Enjoy your time with your loved ones! :D

[FullOut19]

**** dude moving up to 4 plate RDLs soon!!!


with CHAINS around my neck!
this is cool :p

happy holidays to you as well bro

[The Solution]

Sleep doesn't phase you boss, way to step it up and bring that A game. Enjoy the time with your loved ones and remember you should never pass these opportunities because you never get them back.

Have a great holiday

[nrk5014]

CAFFFEINEE!!!!!

nice job bro. talkin to me at 1230am and gettin up at 4 to lift while i was still in my slumber.

[WannaGetLean]

Early Merrryyy Christmasssss :D

[Surive123]

Have a good christmas good sir!~