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MawkieMawk
08-20-2008, 07:18 PM
HIYA!!! - WELCOME TO MY TRAINING LOG

About Me:
First off, I just want to thank you for taking the time to come to my log and take a look at what I am doing. Consistent support, positive response, and creative critique are all essential in motivating others to achieve their goals and be the best they can be... But anyways... about me:

I am a recent graduate of Temple University's Fox School of Business (Double Major: Entrepreneurship and Marketing). I am 22-years-old living in the Philadelphia area, working full-time for a technologically-based marketing firm and will be beginning to personal train on a part-time basis within the next month or so (will keep everyone updated on that!)

Prior to college, I was a long distance runner. 6'1" and 130 lbs, I was nothing. After I decided not to run at school, I began lifting and haven't turned around. I've put on nearly sixty plus pounds since then, maintaining good body fat, and I've fallen in love with the gym, fitness in general, and the lifestyle of living a healthy life.

I am a very POSITIVE person. I love hearing what others have to say, but I am the last person to want to argue online. I feel BodyBuilding.com is a great resource to network with others, and I don't have time for people who want to pick and nag at me and my workouts. If you don't like what I have to say, you don't need to come into my journal. If you don't believe my workouts, that's fine - I will give you my address of my gym and will pay for your day pass to come work out with me. I'm way too busy to argue and debate people online about what I post. I am devoted, hard-working, and have absolutely no need to fabricate my workouts. I'm not here to make drama, I'm here to make friends, to network, and most importantly to help others out. The thing that makes me happiest is putting a smile ( :D ) on someone's face. I want to make a difference in this world and am never one to feel 'content' with life.

I am also into entrepreneurship - with business plans already in the works in the fitness industry (will also keep everyone updated on this!). I have a love for politics, a love for family and friends, and I am an absolute lover of "love". (Yes, one of my favorite movies is The Notebook and I don't hesitate to tell anyone that! :cool: ) So anyways, ON TO THE JOURNAL...

Workout Routine I'm Running:

After not logging for nearly two months (post-graduation, moving to new apartment, etc.), I've decided to begin re-logging my workouts with Hola Bola's 12 Day Routine. I use alot of the same methods he does with working out - lots of volume, little rest, changing up things alot - and I really believe he has hit a 'niche' with his workout routines that many others have striven for. I will be going three days in the gym, one day off, and back to three days on. Off-days, I will be running and doing some cardio depending how sore or tired I am. (Minimal Cardio, I can barely keep weight on as is.. lol)

I train for both strength and size, depending how I feel. Yeah, I know all the smart guys on the forums will tell me one or the other, la de da... But, I've always been one to train around how my body reacts, and I will do just that. I love hearing advice from others and will always take it, I just may not always follow it because - quite frankly - I know my body better than anyone else.

Certain days, I may go heavy, other days I may go light. Lots of volume, not alot of volume... Ridiculous numbers of sets, lower numbers of sets.

Supplements Currently Taking:

- Gaspari Superpump 250
- *************.com's Creatine Ethyl Ester
- Name Brand Multivitamin
- BCAA Amino Acids
- Protein Shakes (here and there... depending on how much protein I've taken in)
- 2+ Gallons of Water/Day

Current Diet:

I've done alot of looking into the 'Anabolic/Keto Diet' form, and have begun to go that route. I am not 100% there yet because I am still trying to fill in voids here and there, but I am doing my best. Carb up days are still hard to come by, with a full-time job et all and a super busy schedule, but I'm doing my best. I've never been one to count carbs, etc. but I am able to follow a general template and get the necessary calorie intake/day to be able to achieve what I am looking to achieve.

Short Term Goal(s):
- 205 pounds by Thanksgiving (currently weigh around 190 lbs... will have definite number post-workouts starting on Friday (8/22/08).)
- Get my ACE Personal Training Certificate
- Get my Strength & Conditioning Personal Training Certificate
- Have my first business launched within six months.
- Sponsorship and/or 'Rep Position' with a Supplement Company to bring my business expertise to the table. ( :D )

Long-Term Goals:
I have alot of long-term goals. One thing you'll learn to know about me is that I am very self-motivated, confident, and ambitious. However, I want to do all of these things not for myself, but to better others and better society and become an 'impact player' in society to eventually make a serious and positive change in this world. My ultimate goal is to get into politics and really make a difference there, whether or not the apathetic minds of America today tell me otherwise.

-----

So... Without further ado...

I will begin logging from Day 6 which fell on Tuesday, August 19th. I will post that workout and my most recent workout below, and from there on out will post each workout daily (as much as I can... ;) ) and respond to any questions, comments, concerns, etc. after each one.

I will also do my best to get pictures and progress pictures throughout. I don't have a digital camera, so will have to use my cell phone to take pictures. I also don't have a video camera, but will try my best to illustrate lifts if I need to with pictures - who knows...

OKAY... Here we go!!!!

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

**DAY 6 - HAMS/QUADS/CALVES**
TOTAL SETS: 43 SETS
TOTAL TIME: 93 MINUTES
DATE: 8/19/2008

~ DB SLDL ~
60s x 15
60s x 15
60s x 15
70s x 15
80s x 15
90s x 12
100s x 10
110s x 8
120s x 7 drop set to...
60s x 15

~ LEG PRESS (CLOSE HIGH STANCE) ~
2P x 15
3P x 12
3P x 12
3P x 12
4P x 8
4P x 8
4P x 8 drop set to...
2P x 15


~ ATG SQUATS ~
135 X 10
135 X 10
135 X 10
135 X 10

ALTERNATING SETS WITH...

~ MACHINE HACK SQUATS ~
1P X 15 2P X 7
1P+25 X 12 2P X 7
2P X 7 2P X 7


~ SITTING CALF RAISES ~
2P+25 X 15
2P+25 X 15
2P+25 X 15
3P x 12
3P X 12 drop set to...
2P X 20

{{{ *TRIPLE* }}}
~ HYPERS ~
75 LB. DUMBBELL X 10
75 LB. DUMBBELL X 10
75 LB. DUMBBELL X 10

ALTERNATING SETS WITH...

~ LEG EXT ~
150 X 10
150 X 10
150 X 10

ALTERNATING SETS WITH...

~ STANDING LEG CURLS ~
90 LBS X 8/8
90 LBS X 8/8
90 LBS X 9/9

>> NOTES FROM THE WORKOUT: I was happy with the workout. I held back on quite a few things, just trying to get my base foundation to work off of but realized I went too light on SLDL with DB's, Leg Press, and Hacks. I was doing great ROM on all three exercises, so still had a great workout! :) The triple at the end of this workout absolutely killed me. On a side note, the ATG squats I was doing must've opened up a cut on my upper back, because the white shirt I had on had an enormously large red blood stain on the back of it... Talk about ridiculous, lol. This is pretty much how my workouts go. I try to keep my time under 100 minutes for major muscles, and less then that for certain muscle groups, but again it all depends on the day and what sort of routine I'm going with.

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

**DAY 7 - BI's/TRI's/ABS**
TOTAL SETS: 66 SETS :eek: :eek:
TOTAL TIME: 101 MINUTES
DATE: 8/20/2008

~ SMITH CGBP ~
135 x 20
155 x 20
185 x 10
185 x 10
185 x 10
205 x 8
205 x 8
205 x 8
225 x 5 drop set to...
155 x 12

... SUPERSET WITH ...

~ PREACHER CURLS ~ (poundage is per side...)
25 x 15
25 x 15
30 x 10
30 x 10
30 x 10
35 x 6
35 x 6
35 x 6
40 x 5 drop set to...
25 x 12


{{{ *TRIPLE* }}}
~ OH DB EXTENSIONS ~
65 x 17
70 x 15
80 x 13
90 x 10
95 x 6
100 x 8
110 x 5 drop set to...
70 x 12

... SUPERSET WITH ...

~ STANDING DB CURLS ~
30 x 12/12
35 x 10/10
40 x 10/10
40 x 10/10
40 x 10/10
50 x 6/6
50 x 6/6 drop set to...
30 x 10/10

... SUPERSET WITH ...

~ V-UPS ~
ABS x 8 SETS x 20 REPS


~ V-BAR CABLE PUSH DOWN ~
100 x 20
120 x 15
130 x 13
150 x 12
150 x 10 drop set to...
100 x 15

... SUPERSET WITH ...

~ ROPE CABLE CURLS ~
50 x 17
60 x 15
70 x 12
90 x 11
90 x 10
60 x 15


~ ROPE CABLE CRUNCHES ~
120 x 20
140 x 20
140 x 20
140 x 20
140 x 20

... SUPERSET WITH ...

~ OBLIQUE TWISTS ~
45 lb. Plate x 15
45 lb. Plate x 15
45 lb. Plate x 15
45 lb. Plate x 15
45 lb. Plate x 15

>> NOTES FROM THE WORKOUT: This workout... was absolutely ridiculous. It took twenty minutes longer than I wanted, but I ended up talking to three of the personal trainers in the gym about getting my certs, etc. They were also spotting me on some of my heavy DB Extensions to ensure I was getting proper form down well. However, 66 sets... is alot. I am the last person to believe in overtraining, but this got a little ridiculous. My shirt was drenched in sweat, and I am going to focus on cutting back on set and rep schemes. I was very happy with my strength, I will let you guys know as I'm hitting PR's and will do my very very best to get video or pictures (I just don't have the time...). I'm looking forward to those of you reading this to return, ask questions, give advice, etc. Thanks again!

nads786
08-20-2008, 07:34 PM
nice journal you got here, i like the intro alot

subbed!

db SLDL rock too

pu12en12g
08-20-2008, 07:37 PM
Hiya !! :cool:

MawkieMawk
08-20-2008, 07:41 PM
nice journal you got here, i like the intro alot

subbed!

db SLDL rock too

Thanks man! 'Preciate the compliment!
I look forward to having you along for the ride! :)


Hiya !! :cool:

Yeeeeooooo! Thanks for stopping by, hopefully ya come around more! :)

B Con
08-20-2008, 08:00 PM
Short Term Goal(s):
- 205 pounds by Thanksgiving (currently weigh around 190 lbs... will have definite number post-workouts starting on Friday (8/22/08).)
- Get my ACE Personal Training Certificate
- Get my Strength & Conditioning Personal Training Certificate
- Have my first business launched within six months.
- Sponsorship and/or 'Rep Position' with a Supplement Company to bring my business expertise to the table. ( :D )


Like the short term goals... I am also working on my ACE PT and will dwell in to the S&C PT after that. I too wanna sponsorship and/or rep position haha. Great goals.


Great looking log thus far Mawkie. You have supported me like no other and you seem to have your head on for this. Subbed.

If you have any ?s don't hesitate to ask.

MawkieMawk
08-20-2008, 08:06 PM
Like the short term goals... I am also working on my ACE PT and will dwell in to the S&C PT after that. I too wanna sponsorship and/or rep position haha. Great goals.


Great looking log thus far Mawkie. You have supported me like no other and you seem to have your head on for this. Subbed.

If you have any ?s don't hesitate to ask.


Awesome man! Good luck, we'll encourage one another with the testing. Will keep you updated, hoping to test within the next month or so.

Thanks for subbing, glad to see ya stop by! ;)
As always - will keep an eye on your log!

nrk5014
08-20-2008, 09:34 PM
sup big guy?

huddlestonalex
08-20-2008, 09:48 PM
Nice intro, good to hear some straight talk lol, none of that I am trying to make everyone like me crap....

I am really interested in the 12 day scheme, it will be cool to see it all laid out and how it works. Good looking log so far bro

silversv1k
08-20-2008, 10:17 PM
in for the ride

5Six
08-20-2008, 10:23 PM
Oh hai.

MawkieMawk
08-21-2008, 04:24 AM
sup big guy?

Haha, what's up man!
Glad to see you in and subbed (hopefully)...

Everyone reading this, go check out nrk's log... Putting up some awesome numbers! :)


Nice intro, good to hear some straight talk lol, none of that I am trying to make everyone like me crap....

I am really interested in the 12 day scheme, it will be cool to see it all laid out and how it works. Good looking log so far bro

Thanks man. I appreciate the good words. Keep along for the ride man, 12 day scheme is awesome. By far, best routine I've ever run.


in for the ride

Thanks for stopping by! :)
Hopefully will see ya around more!


Oh hai.

5Six, thanks for coming in!
Been following you on the forums here and there, nice to meet ya man! :D

nrk5014
08-21-2008, 07:07 AM
subbed....

....of course ;)

MawkieMawk
08-21-2008, 07:20 AM
**DAY 8 - OFF DAY**
TOTAL SETS: 0 SETS
TOTAL TIME: 0 MINUTES
DATE: 8/21/2008

I'm currently running the 12-day routine - three days on, one day off - so today happens to be my day off. May do some cardio and abs tonight when I get home, depending upon how much time I have with me working on my apparel company, beginning to study for the ACE, and running some errands.

Tomorrow, I'll be in the gym in the evening (as always during the week) and will be on Day 9, which will be hitting my Back. Saturday mid-morning I'll be hitting Legs again, and Sunday I'll be hitting Chest and Shoulders.

Looking forward to an awesome workout tomorrow. Thanks again to everyone who's already subscribed and is tuning in. Looking forward to this journey, and glad to have everyone on board thus far. Hopefully more will start chiming in soon... :)



subbed....

....of course ;)

Thanks for the sub, man! :cool:

Screamin
08-21-2008, 09:11 AM
Oh HAI, is there some lifting going on in this here journal?

:D

Subbed :cool:

nrk5014
08-21-2008, 09:59 AM
good ****. I always loved how Holas routines were laid out. He helped me with my current split. He also taught me a lot about designing routines, in terms of BP overlap, fatigue, etc. I wanted to try this setup, but it just doesn't seem like me. You're killin it tho bro. Keep up the intensity.

Hola Bola
08-21-2008, 10:28 AM
Looks good so far... I'll be following.

MawkieMawk
08-21-2008, 11:00 AM
Oh HAI, is there some lifting going on in this here journal?

:D

Subbed :cool:

Thanks man, as always! :)


good ****. I always loved how Holas routines were laid out. He helped me with my current split. He also taught me a lot about designing routines, in terms of BP overlap, fatigue, etc. I wanted to try this setup, but it just doesn't seem like me. You're killin it tho bro. Keep up the intensity.

Yes, he's very good. It's awesome because his work-out style and the way his body reacts tends to parallel that alot of how I react to volume, etc.

Thanks for the kind words, can't wait to hit back tomorrow evening! :)


Looks good so far... I'll be following.

Whoaaaaaa... :eek:
Didn't imagine having you sub in!
Thanks alot man, 'preciate you stopping by, being such a positive reinforcement on the forums, and glad you'll be following along!
Gonna be matching your intensity hopefully, ;)

huddlestonalex
08-21-2008, 01:12 PM
Looks good so far... I'll be following.

not a threadjack but I just realized you live in LSummit? I got a pm the other day about driving up to an ABC thing in KC, I'm just down Hwy 50 from you guys but I didn't realize you were that close LOL

Op, really thorough, def subbed now

XNick EdgeX
08-21-2008, 01:49 PM
Well done my friend! Great workout journal! I admire your drive bro, I'll be comin by more often to see what's up! Keep on training hard and keep up the posts!!

MawkieMawk
08-21-2008, 02:03 PM
not a threadjack but I just realized you live in LSummit? I got a pm the other day about driving up to an ABC thing in KC, I'm just down Hwy 50 from you guys but I didn't realize you were that close LOL

Op, really thorough, def subbed now

No problem man.
Thanks for subscribing, hope to see ya around! :cool:


Well done my friend! Great workout journal! I admire your drive bro, I'll be comin by more often to see what's up! Keep on training hard and keep up the posts!!

Thanks for the kind words! And for stopping by!
Keep up the good work yourself man! :)

MawkieMawk
08-22-2008, 05:16 PM
**DAY 9 - BACK**
TOTAL SETS: 52 SETS :eek:
TOTAL TIME: 86 MINUTES :eek:
DATE: 8/22/2008

~ DB ROWS ~
65 x 12/12
75 x 10/10
85 x 10/10
95 x 10/10
100 x 10/10
110 x 7/7
110 x 7/7
120 x 5/5
120 x 5/5 dropset to...
70 x 10/10

~ HAMMER CHINS ~
BW x 10
BW x 10
BW + 25 x 6
BW + 35 x 6
BW + 35 x 6
BW + 35 x 6 dropset to...
BW x 11 dropset to...
BW x 11 dropset to...


~ BB SHRUGS ~
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

SUPERSET WITH......

~ DB SHRUGS ~
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12

256 TOTAL REPS!!!!! :cool:


~ HAMMERSTRENGTH ISOLATION ROWS ~
INSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

OUTSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

~ WG PULLDOWNS ~
100 x 13
120 x 11
140 x 7.5
150 x 5.5
150 x 6 dropset to...
110 x 8

~ CG HORIZONTAL ROWS [LIGHT] ~
100 lbs x 11
100 lbs x 15
100 lbs x 15
100 lbs x 14
100 lbs x 12
100 lbs x 12

>> NOTES FROM THE WORKOUT: What to say, what to say.... OUCH! I had a TON of energy this workout. DB Rows went much better than anticipated. I kept a really fast pace the enitre workout, and was still pulling great weight. I was really focusing on the mind-muscle connection aspect of things, trying not to cheat using my biceps. I strapped up for certain exercises, others I didn't. I was SUPER HAPPY with my shrugs, and know I can go much higher in weight. 256 Reps is almost an all-time PR for me in one workout. I was also happy with my WG Pulldowns. I try and keep excellent form during these, and for being 40 sets into my workout and still pulling that weight, I was happy. Legs tomorrow mid-morning, and Chest/Shoulders on Sunday. Will be posting news pics either tomorrow or Sunday, maybe some leg shots too (even though that'll be a laughable sight! :) )

In other news, I will be taking my ACE personal training test in the next 3 - 4 weeks. I plan on taking my AED/CPR certificate either this weekend, or early next week, to be prepared for the ACE. After the ACE, I plan on taking my Strength & Conditioning Cert.

Anyways, everyone have a kick-ass weekend. If you're a drinker, be careful and DON'T DRINK AND DRIVE! Rest up, everyone, it's the weekend! I will be in the gym both tomorrow AND sunday, just how the cookie crumbles. Thanks, again, for everyone sticking by me and watching the journal. Will respond to any comments tomorrow. Be safe! :D

huddlestonalex
08-22-2008, 05:36 PM
**DAY 9 - BACK**
TOTAL SETS: 52 SETS :eek:
TOTAL TIME: 86 MINUTES :eek:
DATE: 8/22/2008

~ DB ROWS ~
65 x 12/12
75 x 10/10
85 x 10/10
95 x 10/10
100 x 10/10
110 x 7/7
110 x 7/7
120 x 5/5
120 x 5/5 dropset to...
70 x 10/10

~ HAMMER CHINS ~
BW x 10
BW x 10
BW + 25 x 6
BW + 35 x 6
BW + 35 x 6
BW + 35 x 6 dropset to...
BW x 11 dropset to...
BW x 11 dropset to...


~ BB SHRUGS ~
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

SUPERSET WITH......

~ DB SHRUGS ~
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12
90s x 12

256 TOTAL REPS!!!!! :cool:


~ HAMMERSTRENGTH ISOLATION ROWS ~
INSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

OUTSIDE GRIP:
2P x 10/10
2P x 10/10
2P x 10/10

~ WG PULLDOWNS ~
100 x 13
120 x 11
140 x 7.5
150 x 5.5
150 x 6 dropset to...
110 x 8

~ CG HORIZONTAL ROWS [LIGHT] ~
100 lbs x 11
100 lbs x 15
100 lbs x 15
100 lbs x 14
100 lbs x 12
100 lbs x 12

>> NOTES FROM THE WORKOUT: What to say, what to say.... OUCH! I had a TON of energy this workout. DB Rows went much better than anticipated. I kept a really fast pace the enitre workout, and was still pulling great weight. I was really focusing on the mind-muscle connection aspect of things, trying not to cheat using my biceps. I strapped up for certain exercises, others I didn't. I was SUPER HAPPY with my shrugs, and know I can go much higher in weight. 256 Reps is almost an all-time PR for me in one workout. I was also happy with my WG Pulldowns. I try and keep excellent form during these, and for being 40 sets into my workout and still pulling that weight, I was happy. Legs tomorrow mid-morning, and Chest/Shoulders on Sunday. Will be posting news pics either tomorrow or Sunday, maybe some leg shots too (even though that'll be a laughable sight! :) )

In other news, I will be taking my ACE personal training test in the next 3 - 4 weeks. I plan on taking my AED/CPR certificate either this weekend, or early next week, to be prepared for the ACE. After the ACE, I plan on taking my Strength & Conditioning Cert.

Anyways, everyone have a kick-ass weekend. If you're a drinker, be careful and DON'T DRINK AND DRIVE! Rest up, everyone, it's the weekend! I will be in the gym both tomorrow AND sunday, just how the cookie crumbles. Thanks, again, for everyone sticking by me and watching the journal. Will respond to any comments tomorrow. Be safe! :D

Strong db row

Hola Bola
08-22-2008, 08:56 PM
Crazy back workout... thats a ton of sets!


not a threadjack but I just realized you live in LSummit? I got a pm the other day about driving up to an ABC thing in KC, I'm just down Hwy 50 from you guys but I didn't realize you were that close LOL

Op, really thorough, def subbed now

Good deal man... I'll definately let you know about the next one. You over at the animalpak forum as well?

MawkieMawk
08-23-2008, 07:04 AM
Strong db row

Thanks man! :) I strapped up for the last few sets, but still felt very good during them. I was focusing on complete form, no bring the shoulder up and above my back's angle to the ground.


Crazy back workout... thats a ton of sets!

Hey man, you know, following in the footsteps of someone else notable for similar workouts... ;)


HEADING TO THE GYM IN ABOUT 25-30 MIN. LEGS DAY. DIDN'T GET MUCH SLEEP LAST NIGHT, BUT SHOULD BE OK! WILL BE POSTING PICS TODAY OR TOMORROW. ALSO WEIGHING MYSELF TODAY, HAVEN'T DONE THAT. BE SURE TO STEP BY IN A FEW HOURS! :COOL:

huddlestonalex
08-23-2008, 07:06 AM
Nice, i think I would pass out from exhaustion with that many sets on back day bro, your diet must be impeccable.



Crazy back workout... thats a ton of sets!



Good deal man... I'll definately let you know about the next one. You over at the animalpak forum as well?

Again, not a threadjack, but your pms are full lol. It would be really cool if you let me know, would be cool to meet some serious people about this kind of stuff. To be honest man, I just started this bbing thing June of 2007 so bodybuilding.com is my first venture into the "boards" world lol. I will def have to check out the animal boards though for sure. By the way, just checked some of your vids man, beyond impressive, but you get told that all the time right? :)

Alex Huddleston

nrk5014
08-23-2008, 09:21 AM
****ING STRONG ROWS bro!!!

love the setup. you're making me wanna do the 12 day haha.

5Six
08-23-2008, 09:31 AM
Frick man, you're seriously throwing around great weight. Along with some great volume

MawkieMawk
08-23-2008, 10:23 AM
Nice, i think I would pass out from exhaustion with that many sets on back day bro, your diet must be impeccable.

Haha, I felt like it TODAY. Posting my legs workout as soon as I post this... wait until you see, on 6.5 hours of sleep - I'm going to die. Left hammy might be a little messed up, too :-/

Diet wise, I'm following a Keto-like diet. So things are going well. Carb up day today too, trying to get as much in as possible.


****ING STRONG ROWS bro!!!

love the setup. you're making me wanna do the 12 day haha.

Haha, thanks alot man! :)
Do it, trust me - you'll see wonders in overall endurance and muscular development.


Frick man, you're seriously throwing around great weight. Along with some great volume

Thanks alot dude, I'm glad you're here along for the ride.
Wait till you see my leg workout I'm about to post... ugh. ;)


Posting up my leg workout from this mid-morning now...

MawkieMawk
08-23-2008, 10:35 AM
**DAY 10 - LEGS**
TOTAL SETS: 45 SETS
TOTAL TIME: 109 MINUTES
DATE: 8/23/2008

~ LEG PRESS ~ plates per side...
2P x 12
3P x 12
4P x 12
5P x 12
6P x 8
7P x 4
7P x 4
7P x 4
7P x 4 dropset to...
3P x 13 (at Regular Stance) dropset to...
3P x 13 (at Close-Leg Stance)

~ 'SUPER SQUATS' MACHINE ~ plates per side...
1P x 15
2P x 15
3P x 15
3P +35 x 4
3P +35 x 4
3P +35 x 4
3P +35 x 4 dropset to...
2P x 15

~ SMITH FRONT SQUATS ~ (below parallel...)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10


~ SLDL ~ (LIGHT)
135 x 16
135 x 16
135 x 16
135 x 16

SUPERSETTING WITH...

~ DB LUNGES ~
50s x 8/8
50s x 8/8
50s x 8/8
50s x 8/8


~ LEG EXTENSIONS ~
150 x 12
170 x 11
190 x 11
210 x 10

~ SITTING CALF RAISES ~
2P x 20
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12 dropset to...
2P x 21 dropset to...
2P x 21

>> NOTES FROM THE WORKOUT: :eek:
Best way to describe this... I ended up meeting friends out down in Manayunk last night (right outside of the city...) Decided to watch all the drunkards, and the amazing looking girls down that way. Did not get back to my apartment and in bed until almost 3:30. Was up at 9:30, ate breakfast, and was at the gym.

I thought I had a great workout. I decided to run a 4x4 scheme for my first two exercises in the middle of the sets. Leg press was ... brutal to say the least. Again, I focus on getting the best ROM possible and not cheating. The super squats 'machine' I used, I could've went heavier than 3P + 35lbs on each side, but figured it'd be a good place to start. First time I did front squats in forever, and decided to do 'em on the Smith. Got great ROM and was burning big-time.

Now, this is where things get interesting... during my SLDL and Lunges superset, on my fourth set, I got a TERRIBLE pain through my left hamstring during lunges. I am worried, but I stretched it out and it felt better. I have to watch this... ( :( ) Extensions and calves went good... Brutally tired right now, got another long day ahead of me...

Thanks for the kind words from everyone! :) Shoulders and Chest tomorrow... Gonna go take pics of my 'wheels' (or lack there of...) now... as a 'started pic' to see these suckers grow. Will take more pics tomorrow after Chest and Shoulders.

Again, be safe tonight everyone. Saturday night - if you're drinking or partying, don't drive. It's not worth the risk. Thanks, again, everyone! Hope to talk to ya'll soon! :cool:

silversv1k
08-24-2008, 04:18 AM
looks like another good workout bro! im still feeling my leg workout from wednesday

PokLim
08-24-2008, 05:10 AM
that's a hell lot of sets and reps man. keep it up. The workouts look good.

nrk5014
08-24-2008, 07:34 AM
you killed it bro, sick workout.

MawkieMawk
08-24-2008, 08:08 AM
looks like another good workout bro! im still feeling my leg workout from wednesday

Thanks man! I have DOMS so bad right now, it's not even funny. :(
Glad to hear you're killing it on legs, too!


that's a hell lot of sets and reps man. keep it up. The workouts look good.

Yeah man, every time I hit the gym I gotta hit it like it's my last time I'll ever go! Thanks for stopping by, hope to see ya around more!


you killed it bro, sick workout.

Thanks, Nic! :) Saw your rows video, throwing around some good weight. Will touch base with you later.

UPDATE on HAMSTRING:

So yesterday, as I said, I thought I may have hurt my left hamstring. I spent the day yesterday (nearly 10+ hours) on my feet at a show down in Philadelphia. I got back, and could barely walk. Went to bed, woke uip about ten minutes ago, got a good 9-10 hours of sleep (which is ALOT for me) and things to feel better, besides to massive DOMS in my legs.

Also, I didn't each much yesterday so I'm extening my carb-up day throughout the day today. Hitting Chest and Shouilders in about 30-45 min, will post the workout later! Also got a pic of my legs yesterday that I'll put up, and will take some more pics after my workout today! :)

Thanks everyone for the continuous support, hope ya'll enjoyed your weekend!!! :cool:

MawkieMawk
08-24-2008, 01:08 PM
**DAY 11 - CHEST/SHOULDERS**
TOTAL SETS: 49 SETS
TOTAL TIME: 114 MINUTES
DATE: 8/24/2008

~ DB INCLINE ~
55's x 15
70's x 12
80s x 8
85's x 6 :(
65's x 15
65's x 14
65's x 12
65's x 12

~ LOW SMITH INCLINE ~
135 x 15
135 x 18
155 x 14
155 x 13
175 x 7.5 :(
175 x 7.5 :(
155 x 12
155 x 12
155 x 12 dropset to...
135 x 17 (Partials)

~ DIPS (LIGHT) ~
BW x 15
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8
BW + 45 x 8
BW + 45 x 6
BW + 45 x 6
BW x 12

~ DB MILITARY PRESS ~ (perpindicular to parallel... basically, "Half Arnolds")
40's x 15
50's x 9
50's x 8
50's x 6
50's x 7
50's x 6
50's x 6 (dropset to...)
40's x 6
>> Feeling of this entire 8 sets: :(

~ FRONT/SIDE DELT SUPERSET ~
FRONT:
30's x 10/10
30's x 10/10
30's x 10/10
30's x 10/10

SIDE:
25's x 10/10
25's x 10/10
25's x 10/10
25's x 10/10

~ DB FLAT FLIES ~
30's x 20
40's x 10
40's x 11
40's x 10
40's x 10
30's x 20

>> NOTES FROM THE WORKOUT: Welp... Being on my feet for ten plus hours yesterday, only eating THREE real meals, on what I wanted to be a carb-up day did a number on me. My strength levels just weren't there today. So I figured I'd try to do it up with volume, and I am not sure if I even feel confident I did that. You can see all the frowns throughout my set, and that was my overall feeling. Sleep-deprived right now from the past 2 - 3 nights, my hamstring is still hurting pretty badly, and I just was not completely in the groove today, unfortunately. Not going to bother taking any pictures at all from today, but will put up leg pictures I took a few days ago sooner or later. Much deserved day off tomorrow and back to Bi/Tri/Abs on Tuesday. Thanks for all the support, everyone, and I look forward to talking to everyone soon! :)

5Six
08-24-2008, 01:13 PM
Rest up today, dude, and kill it the next day. And don't fret, we all have our ****ty days. Hell, I know I sometimes think I have too much!

Nonetheless though, dude, you maintained some good numbers throughout the workout!

nrk5014
08-24-2008, 03:44 PM
dude, it happens, but in all honesty, that looks like a kickin workout. way to show up at least, well done.

MawkieMawk
08-24-2008, 05:24 PM
Rest up today, dude, and kill it the next day. And don't fret, we all have our ****ty days. Hell, I know I sometimes think I have too much!

Nonetheless though, dude, you maintained some good numbers throughout the workout!

Thanks man. Been resting all day.
Eating alot now, too. :)

P.S. - Hows the alcohol? ;)


dude, it happens, but in all honesty, that looks like a kickin workout. way to show up at least, well done.

Thanks dude, as always I appreciate the support! :)

silversv1k
08-24-2008, 10:06 PM
sucks about the crappy workout, you are still throwing around some serious weight on a "crappy" day though lol

MawkieMawk
08-25-2008, 05:53 AM
**DAY 12 - OFF DAY**
TOTAL SETS: 0 SETS
TOTAL TIME: 0 MINUTES
DATE: 8/25/2008

Welp, I can't say I'm unhappy that today is an off-day. Lack of sleep and calorie intake this weekend is leaving me quite tired. Going to start running on my off days, light cardio with some abs, starting on Day 4 of this week..

My hamstring still feels tight but not nearly as bad as it did two days ago. My right shoulder is also acting up a bit, which is making me believe it might be time for me to get a Joint Supplement or something else to add into the mix. Any suggestions on what I could be using would be much appreciated.

I will be doing alot of posting on subscribed journals and in the forums the next few days. I haven't had the chance to take my CPR/AED test online, but want to make that a milestone priority by Friday of this week. Once that is done and completed, I will be scheduling my test date for my ACE. I'm hoping that in the next 3 - 4 weeks I can begin training. :)

Thanks, again, for everyone stopping in! Hope to see ya'll soon!
To all you guys and girls still in school, good luck the first week back! To all you old heads, keep your heads on straight and keep working hard! :cool:

I'm gonna do something different on off-days and recommend something online for people to watch. I am very into politics, so I will start off this new 'feature' with something related.

Recommended Streaming Video: America: Freedom to Fascism
(available on Google Video)



sucks about the crappy workout, you are still throwing around some serious weight on a "crappy" day though lol

Eh, thanks man. I appreciate the support and kind positivity. :)
I know next Chest/Shoulders day, I'll kill it. Just dissapointing when you have one of those days... It's OK though! :cool:

nrk5014
08-25-2008, 07:10 AM
FOOD + mucho sleep + animal flex = happy joints :)

SavageOne
08-25-2008, 07:49 AM
Frick man, you're seriously throwing around great weight. Along with some great volume

x2 on this one. You're doing great, from the looks of it.

BTW, Subb'd! :cool:

MawkieMawk
08-25-2008, 08:36 AM
FOOD + mucho sleep + animal flex = happy joints :)

Yeah... All three I'm lacking in (or don't use)... and by don't use, I mean Animal Flex, not food... contrary to popular belief. ;)


x2 on this one. You're doing great, from the looks of it.

BTW, Subb'd! :cool:

Thanks man! 'Preciate you coming on in!
Props to you too, love seeing your workouts... epitome of volume! :cool:

The Solution
08-25-2008, 09:13 AM
We have crossed paths too many times and it is time for me to step in here and provide the necessary feedback that i see.

Your a sucker for volume, but have you ever contemplated reducing volume to add more size to your frame!? Reading over your short term goals it might go hand in hand, but then again this is Hola Bola's routine and its not something to mess with.

If you have the recovery to push yourself through that much, then more power to you. I will look forward to seeing nothing but PROGRESS. So step up your game bro, you have a crowd to please in here.

DO WORK.

btw the names Bob, get back at me with your's :D

MawkieMawk
08-25-2008, 10:09 AM
We have crossed paths too many times and it is time for me to step in here and provide the necessary feedback that i see.

Your a sucker for volume, but have you ever contemplated reducing volume to add more size to your frame!? Reading over your short term goals it might go hand in hand, but then again this is Hola Bola's routine and its not something to mess with.

If you have the recovery to push yourself through that much, then more power to you. I will look forward to seeing nothing but PROGRESS. So step up your game bro, you have a crowd to please in here.

DO WORK.

btw the names Bob, get back at me with your's :D

Haha, glad to see ya here Bob!

Speaking on volume - it wasn't until about 10 or 11 months ago that I switched over to increasing volume. Before this, I did what 'everyone else said'... Certain rep schemes and weight for certain progressions... and quite frankly, it didn't work. My recovery time (as you stated above) was much greater then what I was working at.

It wasn't until I increased my volume, and then eventually switched over to the 12-day routine, that I started seeing results - not just in strength and "progress", but in muscular development and hypertrophy. I just recently (two weeks ago) switched back to the 12-day routine after doing intuition training for a good 1.5 months in between moves, graduation from college, starting the full-time job, etc. With plans on geting my personal training certs and doing that part-time, I feel the 12-day routine has worked best and will continue to do it so long as I see the results I'm looking for.

Thus far, I'm doing good! I've put on 4 pounds in about 3.5 weeks, which is positive progress to me! :)

My frame is what my frame is - genetics is either your best friend or worst nightmare. I pride myself on being one of the hardest-workers in the gym, and quite frankly, pound for pound one of the tougher ones. I am going to find a picture from before I started lifting and get it on here to show everyone the progress I've made.

My name is Mark, by the way. :) Thanks for sticking around and I'm looking forward to your critique. :cool: Keep up the good work, too!! :D !!

The Solution
08-25-2008, 11:00 AM
Like ive said, if it suits you by all means keep at it my man, good to see you have found a split that is working wonders Mark. Continue to progress and gain weight at a pace you are comfortable with.

MawkieMawk
08-26-2008, 05:30 PM
**DAY 1 - BICEPS/TRICEPS/ABS**
TOTAL SETS: 53 SETS
TOTAL TIME: 95 MINUTES
DATE: 8/26/2008
END OF WORKOUT WEIGH-IN: 188.5 lbs :mad:

~ EZ BAR CURLS ~ weight per side of bar...
25 x 15
30 x 12
30 x 12
35 x 10
40 x 7
45 x 4.5
45 x 4.5 dropset to...
25 x 13

SUPERSETTING WITH...

~ OH DB EXT ~
75 x 15
85 x 12
90 x 12
100 x 10 [PR]
110 x 8 [PR]
120 x 6 [PR]
120 x 4 dropset to...
75 x 12

SUPERSETTING WITH...

~ DECLINE CRUNCHES ~
BW x 30
BW x 30
BW x 30
BW x 30


~ CG BENCH (SMITH) ~
155 x 15
185 x 10
185 x 10
205 x 9
215 x 5.5 dropset to...
155 x 15

SUPERSETTING WITH...

~ DB HAMMERS ~
40's x 12/12
50's x 10/10
50's x 10/10
55's x 6/6
60's x 5/5 dropset to...
40's x 12/12

SUPERSETTING WITH...

~ OBLIQUE TWISTS ~ (Thanks xNick Edgex ;) )
1P x 20
1P x 20
1P x 20
1P x 20
1P x 40 :D


~ DB INCLINE CURLS ~
30's x 12/12
35's x 12/12
40's x 7/7
40's x 7/7
40's x 7/7

SUPERSETTING WITH...

~ INCLINE SKULLCRUSHERS ~ weight per side of bar...
25 x 12
25 x 12
30 x 10
35 x 10
35 x 7 :mad:

~ ROPE CABLE CRUNCHES ~
14 Setting x 20
14 Setting x 20
14 Setting x 20
14 Setting x 20
14 Setting x 20
14 Setting x 20

>> NOTES FROM THE WORKOUT: Welp, as you can see I hit some PR's today on my OH DB Extensions. I lowered the number of sets I was going to do, and guess what? I may lower them a bit more to try and hit some higher numbers! :eek: We'll see though, I'm a sucker for the volume... Had an awesome pump going and really felt good. By the end of the workout, I noticed my endurance going down, but for the number of sets I did I felt like I finished in a good time.

On a side note, might not be starting training until later then expected - which doesn't make me happy. Still going to test and all very soon, but my gym is hiring and cannot wait for me to process my test results, etc. Therefore, in the next few weeks you'll see something new I'm bringing to the table to get into the 'business side' of all of this. I'll be in touch with some people and would like to talk more to them. Think... "stylish yet tough. " That's your hint. ;)

Weight is going up... must find more things to eat on this diet. Comments welcome, hopefully I get some. Oh, and I will put my leg pics up from last week today if not tomorrow after I lift legs! Got work to do.... Train hard, Keep up the good work everyone, and thanks for stopping in! :D

The Solution
08-26-2008, 05:31 PM
do you really think its necessary to hit your biceps with over 20+ sets alone in a workout!? .. i want to know your reasoning behind it, sorry to come off harsh, but really I think you could get your bi's to grow with less volume and focusing on more complex lifts from your other workouts.

52 sets is Nasty!!!!

5Six
08-26-2008, 05:40 PM
Sick DB OH extension, Mark. ****! Oblique twists are the **** too. I can't wait to start Hola's routine

nrk5014
08-26-2008, 06:06 PM
way to SHOW UP bro!!!

sick job, keep on killin these sessions bro.


do you really think its necessary to hit your biceps with over 20+ sets alone in a workout!? .. i want to know your reasoning behind it, sorry to come off harsh, but really I think you could get your bi's to grow with less volume and focusing on more complex lifts from your other workouts.

52 sets is Nasty!!!!

hey! mr. anti-volume! :p

different strokes for different folks?

nads786
08-26-2008, 06:48 PM
great couple of workouts, your volume is pretty amazing, im a volume advocate for sure, but no way i could hang

MawkieMawk
08-27-2008, 05:35 AM
do you really think its necessary to hit your biceps with over 20+ sets alone in a workout!? .. i want to know your reasoning behind it, sorry to come off harsh, but really I think you could get your bi's to grow with less volume and focusing on more complex lifts from your other workouts.

52 sets is Nasty!!!!

Oh, bobby... you sleigh me.
Yes, I do think its necessary because my body reacts to it.
I like building my muscular endurance up just as much as building strength and hypertrophy. I find it more delightful for consistency in strength levels then to limit yourselves to minimum sets and reps (which I found myself doing for quite some time...)

Plus, the fact that I strap a lot of my exercises on back days, gives me extra incentive to go hard on my biceps. ;) :cool:

Thanks for the critique, as I said above I'm slowly bringing set numbers down a bit and will see how it feels overall - but I have a feeling I'll be back on consistent volume sooner than later!


Sick DB OH extension, Mark. ****! Oblique twists are the **** too. I can't wait to start Hola's routine

Haha, thanks man! :)
Yes, HB's routine is quite awesome! When are you going to start it?!


way to SHOW UP bro!!!

sick job, keep on killin these sessions bro.


hey! mr. anti-volume! :p

different strokes for different folks?

Thanks, man! Got legs this evening, we'll see how the hammy holds up... :eek: :mad:


great couple of workouts, your volume is pretty amazing, im a volume advocate for sure, but no way i could hang

Thanks alot... I'm sure you could hang, just gotta get used to it and it gets easier every time! :) How much volume are you doing now?

Dracoy
08-27-2008, 06:13 AM
Wow insane volume, how long do you stay at the gym? Crazy workout man!

MawkieMawk
08-27-2008, 06:26 AM
Wow insane volume, how long do you stay at the gym? Crazy workout man!

Take a look at all my workouts through the thread, volume is my middle name... haha! I have all the times for my workouts at the top of each log, too. Yesterday, on Day 1, I did 53 sets in Approximately 95 minutes. Not too shabby, keeps me sweating! :)

Dracoy
08-27-2008, 06:27 AM
Wow I take even longer, you go fast!!!!

MawkieMawk
08-27-2008, 06:33 AM
Wow I take even longer, you go fast!!!!

That's nuts man... Some workouts take me longer. Today, for example, I've got legs. I'll be lucky if I get done in under two hours. But it's consistent moving around and work, it's just that I usually am doing so many sets, it's crazy... been taking alot of hits on the amount of volume I've been doing lately. Might tone it down a bit but I keep seeing gains so I see no reason why I should! I'm waiting for Hola Bola to come in here and give me some support, ;) ... he's the king of volume. :cool:

B Con
08-27-2008, 06:37 AM
Glad to see you bounce back with some PRs after a session that was less than ideal the few days before. Hows that hamstring? Rest it up and make sure you are definitely eating enough. I know eatin + restin = recovery.

Keep poundin Mawk.

MawkieMawk
08-27-2008, 06:59 AM
Glad to see you bounce back with some PRs after a session that was less than ideal the few days before. Hows that hamstring? Rest it up and make sure you are definitely eating enough. I know eatin + restin = recovery.

Keep poundin Mawk.


Thanks, yohead. (What's your real name by the way? Haha... my name is Mark, but you can call me Mawkie if ya want! :cool: )

Hamstring is fine now, thank god. I got an awesome sleep on Monday Night, and felt awesome in the gym yesterday. I really think it was just major DOMS that my legs had. That leg workout was brutal, high volume, etc. I'm expecting much of the same today for my leg workout. I'm thinking about doing either Deadlifts or Box Squats, depending how I feel... either or should freaking kill me... haha. Thanks again for stoppin' through man! :)

Screamin
08-27-2008, 09:35 AM
Holy freakin' arms day, man! :eek: Nutty volume! Approved :cool:

MawkieMawk
08-27-2008, 01:39 PM
Holy freakin' arms day, man! :eek: Nutty volume! Approved :cool:

Thanks man! Toned it down on arms a bit this week, but still hit some PR's which made me = :D

Legs in about an hour when I get out of work!!! :cool:

nads786
08-27-2008, 02:14 PM
i do about 20 sets for arms not including forearms

and thats including warmup sets

do OH db extensions ever give you elbow pain?

PokLim
08-27-2008, 04:31 PM
Hey man. Looks like a great workout. Keep it up and the gains will come.

The Solution
08-27-2008, 04:36 PM
Cant wait to see the nasty volume on legs, this will be epic!

MawkieMawk
08-27-2008, 05:38 PM
i do about 20 sets for arms not including forearms

and thats including warmup sets

do OH db extensions ever give you elbow pain?

Try some more volume, man, maybe you'll see some results!

OH DB Extensions used to give me lots of pain, but I seemed to 'get used to it' if that makes any sense. With them, I focus on really good form. If I wanted to cheat, I could easily just throw up the 120's or higher for multiple sets, but I focus on getting the best training possible.


Hey man. Looks like a great workout. Keep it up and the gains will come.

Thanks for the support man... About to post my leg workout from tonight, yay! :)


Cant wait to see the nasty volume on legs, this will be epic!

Haha, and I can't wait to hear you yell at me for how much I did... posting it up in a few minutes! :cool:

The Solution
08-27-2008, 05:43 PM
Haha, and I can't wait to hear you yell at me for how much I did... posting it up in a few minutes! :cool:

Remember this Mawkie ( sorry bad with names again )
My recovery and ability to do so much in the gym varies from yours. Yes I use to overtrain and do 8-9 exercises with at least 4 sets a day, because my body was used to the thrashing and stuff I was doing. Now that i have lowered volume my body is use to the short reps / sets and in my journey for strength my body is adapting.

If it works for you please dont stop, but understand where im coming when i see you guys blasting away with crazy amounts of sets / reps!

No hate, much love!

MawkieMawk
08-27-2008, 05:55 PM
**DAY 2 - LEGS/CALVES**
TOTAL SETS: 53 SETS
TOTAL TIME: 96 MINUTES :D
DATE: 8/27/2008
END OF WORKOUT WEIGH-IN: 188 lbs

~ ATG SQUATS FOR WARM-UP ~ :30 second intervals...
135 x 10
135 x 10
135 x 10
135 x 10

~ BOX SQUATS ~ Box @ 90 degrees...
185 x 12
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6 dropset to...
135 x 20

~ LEG PRESS ~ [plates per side...]
3P x 15
3P x 15
3P x 15
3P x 15

~ 'SUPER SQUAT' MACHINE ~ GETTIN' LOWWWWW....
2P X 10
2P X 10
2P X 10
2P X 10


~ LEG EXTENSIONS ~
190 X 10
190 X 10
190 X 10
190 X 10
210 X 8
210 X 8
210 X 8
210 X 8

SUPERSETTING WITH...

~ STANDING 1-LEG CURLS ~
110 X 10
110 X 10
110 X 10
110 X 10
130 X 8
130 X 8
130 X 6 (what the frick... :( )
130 X 8


~ WEIGHTED HYPEREXTENSIONS ~
85lb DB x 8
85lb DB x 8
85lb DB x 8
85lb DB x 8

~ SITTING CALF RAISES ~
2P X 20
2P X 20
2P X 21
3P X 15
3P X 15
3P X 15
4P X 7
4P X 7
4P X 7
4P X 7 dropset to...
3P x 12 dropset to...
2P x 20 dropset to...
2P x 20
... 186 reps. :eek: :cool:

>> NOTES FROM THE WORKOUT: So... today went much better than expected. Did not eat nearly as much as I wanted to, but am making up for it with pounds of meat & cheese I'm cooking now. :D I was sweating up a storm, but the workout went awesome. On only about five hours of sleep, and seemed to have a killer workout which is awesome. Box squats, decided to do a 6x6 type thing, and it was relatively easy. I think I'm either going to work up to an 8x8 before i move up in weight, or just go for more weight. The box I use sits at 90 degrees, which is excellent. After I got done with them, my quads (which aren't anything spectacular...) had an awesome pump!

I still want to get these pics of my legs up, just trying to make time to do it. As far as the rest of the workout, I'm going to designate my Day 2's with alot of work on secondary exercises (Extensions/Curls/Hypers) and let my other two leg days be more compound movements. This will allow me to hit Big back days on Day 3, without worry of any major soreness.

I hit calves hard for the first time in a while. This used to be my area of heavy volume, and I will be going back to that... starting now! :cool:

Thanks again for everyone's comments, questions, etc. Hope everyone is training hard and enjoying their last few days of summer! Be safe, have fun, and work hard! You control if your dreams come true! :D

MawkieMawk
08-27-2008, 05:56 PM
Remember this Mawkie ( sorry bad with names again )
My recovery and ability to do so much in the gym varies from yours. Yes I use to overtrain and do 8-9 exercises with at least 4 sets a day, because my body was used to the thrashing and stuff I was doing. Now that i have lowered volume my body is use to the short reps / sets and in my journey for strength my body is adapting.

If it works for you please dont stop, but understand where im coming when i see you guys blasting away with crazy amounts of sets / reps!

No hate, much love!

Mawkie = Mark
Not that hard, Bobb-O! ;)

Welp, I'm looking forward to your comments... time to eat!!! :cool:

nrk5014
08-27-2008, 05:57 PM
you sick bastard.

The Solution
08-27-2008, 06:19 PM
Mawkie = Mark
Not that hard, Bobb-O! ;)

Welp, I'm looking forward to your comments... time to eat!!! :cool:

I think my stomach just turned after reading that... (serious)

PokLim
08-27-2008, 06:34 PM
wow....the workout looks killer....i wouldn't make it through half of that...

MawkieMawk
08-27-2008, 06:53 PM
you sick bastard.


I think my stomach just turned after reading that... (serious)

Thanks guys. I'm telling you, try the volume... Once you go volume, you'll never go back! :)


wow....the workout looks killer....i wouldn't make it through half of that...

Try it sometime man! Ya never know until you try... thanks for the kind words! :):)

5Six
08-27-2008, 07:03 PM
Dub Tee Eff? That is sick ass weight on those hypers! Grats on the PR too, Mawkie

MawkieMawk
08-27-2008, 08:15 PM
Dub Tee Eff? That is sick ass weight on those hypers! Grats on the PR too, Mawkie

Was going to do 100 lb DB's for sets of six, but was afraid I'd hit my lower back too hard for tomorrow's back day! ;)

Thanks for the kind words, keep up the hard work!

silversv1k
08-27-2008, 11:05 PM
nice leg workout dude, you ever incorporate lunges?? i never have a leg day without them lol i usually superset lunges w/hack squats and on my last set usually my legs are quivering so bad i can barely stand lol good workout though btw, my leg day is today, i cant wait!

MawkieMawk
08-28-2008, 05:46 AM
nice leg workout dude, you ever incorporate lunges?? i never have a leg day without them lol i usually superset lunges w/hack squats and on my last set usually my legs are quivering so bad i can barely stand lol good workout though btw, my leg day is today, i cant wait!

Thanks man!
Yeah - I do lunges on one or two of my leg days through my 12-day cycle.
Usually as alternating sets with light SLDL or something else. Good luck today! Come back later and lemme know how it went! :)
----

I got back today. Going to hit it real hard, lots of volume too. Back is usually my most fun day... I love lifting it! :) Will post my workout up around 8pm tonight after I get home from the gym! :cool:

Dracoy
08-28-2008, 05:52 AM
~ BOX SQUATS ~ Box @ 90 degrees...
185 x 12
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6 dropset to...
135 x 20

THIS impressed me a lot. WOW.

MawkieMawk
08-28-2008, 06:10 AM
~ BOX SQUATS ~ Box @ 90 degrees...
185 x 12
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6 dropset to...
135 x 20

THIS impressed me a lot. WOW.

Thanks man! :)
To be honest, I wasn't happy with it... but it's alright, legs feel worked to hell today!! When I'm working out with 315, that'l make me a happy Mawkie... ;)

MawkieMawk
08-28-2008, 09:57 AM
8/28/2008 - TODAY's GRUB...

- Breakfast: 6 Eggs (4 Whites, 2 Whole), 2 Slices Cheddar Cheese, 5 Pieces of Bacon, w/ Amino Acids (unflavored) and Creating Ethyl Ester (unflavored) mixed in a cup of Chocolate Milk! :D
- Mid-Morning Snack: 1 Can Tuna, w/ Dab of Mayo
- Lunch: 1 Lettuce Stalk, 3 Pieces Cheddar Cheese, 8-10 Slices of Turkey, Dab of Ranch Dressing
- Mid-Afternoon Snack: 6-8 Slices of Bacon (forget how many I have...)
- Pre-Workout: Peanuts, Superpump 250

** Will be hitting back HARD today. Really in the mood to be in the gy as I'm sitting at work. Didn't get alot of sleep AGAIN last night... (1am sleeptime, 6:45 am rise and shine)

- Post-Workout Meal #1: Chicken, Beef, Meatballs, or Sausage on a Frying Pan w/ Olive Oil (one of the four...)
- Pre-Bed Meal #2: Chicken, Beef, Meatballs, or Sausage on a Frying Pan w/ Olive Oil (first time I'm going for another meal before bed... )
- Should be able to get 2+ gallons of water in today, too... yay!

Will be logging this evening's workout around 8pm. Hope to see you guys back tonight! :)

The Solution
08-28-2008, 10:20 AM
Anabolic Diet or Keto!?

nads786
08-28-2008, 10:52 AM
impressive you can lift with that kinda sleep, if i dont get at least 6hrs, i drag ass at the gym

nrk5014
08-28-2008, 01:14 PM
oh ****, you're on AD aren't you?

MawkieMawk
08-28-2008, 01:21 PM
Anabolic Diet or Keto!?


oh ****, you're on AD aren't you?

I saw templates for both and read up on both, so I guess I'm doing one or the other, lol. I have "carb up days" every 4-6 days, so... Yeah, I like this diet I won't lie.

Only thing is, been taking creatine about 1.5 weeks now, and I've seemed to develop increased acne on my face and back/upper shoulders. I'm not sure if there is a correlation, but may consider not talking it anymore granted the diet I'm on allows you to get stronger as is.


impressive you can lift with that kinda sleep, if i dont get at least 6hrs, i drag ass at the gym

Haha, I understand!
We'll see in about an hour how impressive my lift is, lol.

5Six
08-28-2008, 02:19 PM
You need more bacon in your diet, IMO :D Looking foward to the back workout, pretty boy.

MawkieMawk
08-28-2008, 05:20 PM
You need more bacon in your diet, IMO :D Looking foward to the back workout, pretty boy.

Haha... don't be jealous! I like my bacon!
http://upload.wikimedia.org/wikipedia/commons/thumb/a/a8/Face-kiss.svg/120px-Face-kiss.svg.png

Posting up my workout from today now...

MawkieMawk
08-28-2008, 05:37 PM
**DAY 3 - BACK**
TOTAL SETS: 52 SETS
TOTAL TIME: 111 MINUTES :eek: :eek:
DATE: 8/28/2008
END OF WORKOUT WEIGH-IN: 187 lbs...

~ OLD SCHOOL T-BAR ROWS ~
2P x 25
3P x 18
4P x 10 [PR Reps]
4P x 10 [PR Reps]
4P+25lbs x 5 [PR Weight/Reps]
4P+25lbs x 5 [PR Weight/Reps] dropset to...
3P x 10 dropset to...
2P x 15

~ DB ROWS ~
80's x 12/12
100's x 10/10
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6 :D [PR WEIGHT/REPS/SET SCHEME] dropset to...
90's x 10/10

~ CLOSE-GRIP CABLE PULL-DOWNS ~
120 x 12
120 x 12
140 x 12
140 x 12
170 x 7
170 x 7
170 x 7
120 x 10


~ BB SHRUGS (ON A 'MAX RACK') ~
2P x 20
2P x 20
2P x 20
3P x 10 (wtf...)
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12 dropset to...
2P x 20

ALTERNATING SETS WITH...

~ DB SHRUGS ~
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
.....270 TOTAL REPS :eek: :cool:

~ HORIZ. CABLE ROW ~
120 x 10
120 x 10
120 x 10
120 x 10

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

>> NOTES FROM THE WORKOUT: Two words: HOLY SHINIKES!

No words to describe... One of the best workouts I've had in months, hands down. Back is pumped, sore, etc. right now... much deserved day off tomorrow. I was hitting PR's left and right today, or so it seemed.

In other news, talked to two trainers AND a doctor at the gym today... Said the creatine I'm taking is certainly what made me break out. So as of today, no longer taking creatine. (only was taking it for 1.5 weeks) Going to up my calorie intake and go that way and continue to take the supplements I am. I'm sure most of you will be like "blah blah creatine doesn't do that..."... Welp, this is the first time I've taken Ethyl Ester, so it may not be the creatine, it may just be an allergic reaction from my body. Either or, my face is too cute to scar with acne. ;) lol... totally kidding!!

Totally excited for my past few workouts... hoping to sleep ALOT tonight! Thanks, again, to everyone for checking in and stopping by... Looking forward to some great comments. :D

nads786
08-28-2008, 05:41 PM
you have some great grip strength, duno how you can use 120s for those db rows after t-bars, my grip goes to ****

what kind of angle are you using for t hose t-bars, more upright or more parallell?

The Solution
08-28-2008, 05:47 PM
2 hours in the gym? that seems a little lengthy my man! Volume is very large as expected, and the numbers are just plain NASTY.

nrk5014
08-28-2008, 05:48 PM
**** YEAH BROO!!!

great workout mark. sick job lately. way to kill it. as for the creatine..I have heard that before, so you aren't the weird one.

MawkieMawk
08-28-2008, 06:02 PM
you have some great grip strength, duno how you can use 120s for those db rows after t-bars, my grip goes to ****

what kind of angle are you using for t hose t-bars, more upright or more parallell?

Straps, my man. Learn to love 'em. :) Just don't overuse them... ;)

T-Bars I do old-school with a reverse angle style...
sWLceusMhIQ

Except I use one end of a bar, load it up, put the bar up against the wall without weights, take a CG handle, and implement it that way. But that's about at the angle I go, maybe a bit higher on maximum effort weight lifts.


2 hours in the gym? that seems a little lengthy my man! Volume is very large as expected, and the numbers are just plain NASTY.

Eh, two hours isn't that bad. Was a bit longer because of my chit-chats with the trainers... Thanks for the compliments! ;)


**** YEAH BROO!!!

great workout mark. sick job lately. way to kill it. as for the creatine..I have heard that before, so you aren't the weird one.

Yeah, so glad I figured the creatine issue out now, ugh... whatta waste.
Thanks for the motivation man! You should be proud of yourself, too, throwing up ridiculous weight! :)

nads786
08-28-2008, 06:15 PM
hahah even with straps im done, but my grip sux so im working on it

good ****

how heavy to do the dbs get at ur gym?

MawkieMawk
08-28-2008, 06:34 PM
hahah even with straps im done, but my grip sux so im working on it

good ****

how heavy to do the dbs get at ur gym?

120's :(

I figured when I get to the point of them being 'too light' that I will just go to a Smith Machine and do one handed bent rows on those... A few guys on the forums talked about doing them... but I don't expect to be at that level anytime soon! lol...

nads786
08-28-2008, 06:37 PM
120's :(

I figured when I get to the point of them being 'too light' that I will just go to a Smith Machine and do one handed bent rows on those... A few guys on the forums talked about doing them... but I don't expect to be at that level anytime soon! lol...

have you considered incline db rows? you brace yourself on an incline bench and row with both dbs at the same time, its much stricter and it nails my back

prob my favorite rowing movement right now

MawkieMawk
08-28-2008, 07:34 PM
have you considered incline db rows? you brace yourself on an incline bench and row with both dbs at the same time, its much stricter and it nails my back

prob my favorite rowing movement right now

I haven't. I keep a very strict form with them, I had a few people comment on my form today, which made me happy. Maybe I'll impelement these in next back day... :) Thanks for the suggestion, nads!

silversv1k
08-28-2008, 08:54 PM
awesome workout bro, my legs are already killing me from my workout lol what kind of straps do you use? ive been meaning to get a pair but there are so many i dont know which ones to get...

MawkieMawk
08-29-2008, 05:43 AM
awesome workout bro, my legs are already killing me from my workout lol what kind of straps do you use? ive been meaning to get a pair but there are so many i dont know which ones to get...

Bought a pair of straps at the store for ten bones, one of 'em broke in half when I was rack pulling... lol.

Got a free pair from BB.com when I ordered some stuff not too long ago.
Just put "Free Straps Please" in your comments when ordering something, and they usually throw ya a pair. :-)

Thanks for the kind words, glad to hear your leg workout went well!

(Note to Everyone: My latest workout is on the bottom portion of Page "3" of this forum. Awesome back workout - please take a look if you haven't seen it yet... ;) )

The Solution
08-29-2008, 07:00 AM
Morning Mark, whats on tap for today bro!?

MawkieMawk
08-29-2008, 07:12 AM
Morning Mark, whats on tap for today bro!?

Early day at work - boss letting us out at 2pm.

Carb-up day too, aka... I'm eating everything in sight. :)

Off-day from the gym, may run tonight...
My Temple Owls take on Army tonight - televised on ESPN Classic... my boy is going to dominate in the game, so that'll be my night. Haven't been having much of a 'social life' on weekends... Too expensive, saving money...

Doing work with the political organization I'm starting and the business I'm in the works of starting with the fitness industry all day/night... :)

MawkieMawk
08-29-2008, 10:44 AM
**DAY 3 - BACK**
TOTAL SETS: 52 SETS
TOTAL TIME: 111 MINUTES :eek: :eek:
DATE: 8/28/2008
END OF WORKOUT WEIGH-IN: 187 lbs...

~ OLD SCHOOL T-BAR ROWS ~
2P x 25
3P x 18
4P x 10 [PR Reps]
4P x 10 [PR Reps]
4P+25lbs x 5 [PR Weight/Reps]
4P+25lbs x 5 [PR Weight/Reps] dropset to...
3P x 10 dropset to...
2P x 15

~ DB ROWS ~
80's x 12/12
100's x 10/10
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6 :D [PR WEIGHT/REPS/SET SCHEME] dropset to...
90's x 10/10

~ CLOSE-GRIP CABLE PULL-DOWNS ~
120 x 12
120 x 12
140 x 12
140 x 12
170 x 7
170 x 7
170 x 7
120 x 10


~ BB SHRUGS (ON A 'MAX RACK') ~
2P x 20
2P x 20
2P x 20
3P x 10 (wtf...)
3P x 12
3P x 12
3P x 12
3P x 12
3P x 12 dropset to...
2P x 20

ALTERNATING SETS WITH...

~ DB SHRUGS ~
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
.....270 TOTAL REPS :eek: :cool:

~ HORIZ. CABLE ROW ~
120 x 10
120 x 10
120 x 10
120 x 10

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

>> NOTES FROM THE WORKOUT: Two words: HOLY SHINIKES!

No words to describe... One of the best workouts I've had in months, hands down. Back is pumped, sore, etc. right now... much deserved day off tomorrow. I was hitting PR's left and right today, or so it seemed.

In other news, talked to two trainers AND a doctor at the gym today... Said the creatine I'm taking is certainly what made me break out. So as of today, no longer taking creatine. (only was taking it for 1.5 weeks) Going to up my calorie intake and go that way and continue to take the supplements I am. I'm sure most of you will be like "blah blah creatine doesn't do that..."... Welp, this is the first time I've taken Ethyl Ester, so it may not be the creatine, it may just be an allergic reaction from my body. Either or, my face is too cute to scar with acne. ;) lol... totally kidding!!

Totally excited for my past few workouts... hoping to sleep ALOT tonight! Thanks, again, to everyone for checking in and stopping by... Looking forward to some great comments.

BUMPING yesterday's workout so everyone has a chance to take a look!

Carb-up day today, day off from the gym too - gotta love it!
Will post everything I ate later on tonight... Boss is letting us out of work early today to begin the Labor Day Weekend. I'll spend the afternoon napping.

I look forward to some additional comments from some stragglers on yesterday's workout. Maybe I'll get my leg pics up this weekend and some new ones in general.

Keep up the hard work everyone! :D

MawkieMawk
08-29-2008, 08:36 PM
Food for the Day: CARB-UP AND DAY OFF FROM THE GYM... AKA EAT EVERYTHING IN SIGHT

- Bowl of Honet Nut Oats with Skim Milk
- Eight Pieces of Bacon
- Two Huge Slices of Carrot Cake
- Two Double Cheeseburgers (McDonalds)
- Two McChickens (McDonalds)
- 4 to 5 glasses of Chocolate Milk (throughout the day)
- One huge bowl of wheat pasta with tomato sauce
- 1.5 Gallons of Water

Chest and Shoulders tomorrow... hoping to weigh in a little higher in weight and have a killer workout! To everyone drinking this weekend and enjoying the first week of college football, be careful and have fun! :) My Temple Owls are 1-0 after a big victory over Army. I'm excited! Will log my workout after the gym tomorrow, can't wait to hear some feedback! :cool:

The Solution
08-30-2008, 02:06 AM
^^ lol at carb up day!

vbsunbum1
08-30-2008, 06:54 AM
ok, let's get this party started!!! Sub'd and here to give many deserved adda-boys and razz ya a bit now and then. ;) ...



Nice intro, good to hear some straight talk lol, none of that I am trying to make everyone like me crap....



Agreed!!! LOVE the intro...well put & thought out! No BS here folks!




Anyways, everyone have a kick-ass weekend. If you're a drinker, be careful and DON'T DRINK AND DRIVE! Rest up, everyone, it's the weekend! I will be in the gym both tomorrow AND sunday, just how the cookie crumbles. Be safe! :D

Absolutely awesome that you put this in your journal...reps for you my friend! :)



have you considered incline db rows? you brace yourself on an incline bench and row with both dbs at the same time, its much stricter and it nails my back

prob my favorite rowing movement right now

Awesome exercise here...I incorporate it often...I think you'll feel the same way after giving it a try (if you haven't already).


Food for the Day: CARB-UP AND DAY OFF FROM THE GYM... AKA EAT EVERYTHING IN SIGHT

- Bowl of Honet Nut Oats with Skim Milk
- Eight Pieces of Bacon
- Two Huge Slices of Carrot Cake
- Two Double Cheeseburgers (McDonalds)
- Two McChickens (McDonalds)
- 4 to 5 glasses of Chocolate Milk (throughout the day)
- One huge bowl of wheat pasta with tomato sauce
- 1.5 Gallons of Water



OMG!!!!!!!!!!!! I'm soooo freakin' jealous!!!! If you keep talking about food like this I'll be boycotting yer journal until after my contest!!! **she says while her tummy grumbles at the thought of all of this food**


Okay...now for the razzing...where the heck are the pics you've been promising for 4 PAGES of your journal?! ...no more keeping up in suspense...put up or hush up :D ...LOL!! ...j/k ...sort of...


btw, your workouts are off the hook Mark! I'm doing some research on workout plans to implement after my show in November...may give something like yours a whirl.
Also, plan to get PT certified as well... :)

nrk5014
08-30-2008, 08:21 AM
holy carb up day!!!!!!!!

I likeeeee

MawkieMawk
08-30-2008, 12:48 PM
**DAY 5 - CHEST/SHOULDERS**
TOTAL SETS: 51 SETS
TOTAL TIME: 118 MINUTES ;)
DATE: 8/30/2008
END OF WORKOUT WEIGH-IN: 189 lbs...

~ DB INCLINE ~
60's x 15
80's x 10
90's x 6
90's x 5.5
95's x 3
100's x 2 (OOOOH HAIIII! :cool: ) :30 second wait, dropset to...
80's x 9 dropset to...
60's x 10

~ HS INCLINE ~
140 x 10
140 x 10
180 x 5 (what the frick...)
160 x 8
140 x 10
140 x 10

~ FLAT DB BENCH [PERPINDICULAR TO PARALLEL] ~
60's X 12
70's x 8
70's x 6 (what the frick...)
60's x 10
60's x 10
60's x 10

~ DB MILITARY PRESS [PERP. TO PARALLEL] ~
30's x 20
40's x 13
40's x 11
50's x 7
50's x 7
50's x 7
60's x 5
60's x 5 dropset to...
40's x 9 dropset to...
30's x 12

~ DIPS ~
BW x 15
+50lb x 8
+50lb x 8
+50lb x 8
+50lb x 8
+50lb x 8 dropset to...
BW x 15

~ (1-ARM) DB SIDE DELT RAISES ~
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12

~ DB FRONT DELT RAISES (@ SAME TIME) ~
30's x 12/12
30's x 12/12
30's x 12/12
30's x 12/12

~ CABLE FLIES ~
35lbs x 15
50lbs x 15
70lbs x 7
70lbs x 6 dropset to...
60lbs x 8 dropset to...
50lbs x 10 dropset to...

>> NOTES FROM THE WORKOUT: Was happy with my DB incline. Felt really strong, shoulders were the reason I wasn't banging out more reps on those heavy 95 and 100 lb DB's. I kind of just went with the flow for the rest of the workout after my Incline DB's knowing my strength levels would be hindered from the heavy work at the beginning of my workout.

I was happy with my Dips, as I could've gotten more reps and probably gone heavier. Good set-up for next Day 5 of my scheme. Cable flies felt AMAZING today for some reason. Just had a great pump going. All in all, pretty good workout... Also, was happy I weighed in at a solid 189... gotta start eating more or something, damnit! Thought that carb-up day yesterday would've added on more weight than it did. lol...

Anyways, two pictures from below. First one is from right after today's workout. Kinda took the same pose as in my avatar. I notice I look a bit more 'fuller' in all areas, which is a good thing for the bulk I'm attemtping to do. Second picture is the leg picture I've been promising. I'm not impressed with my legs, although I feel they are very strong for my weight/their size. Something to work on... :) Never be satisfied or feel 'content'! ;) The leg picture is from after my August 23rd workout (the one that I thought I messed my hammy up...)


Pictures:

8/30/2008 - Post Shoulders/Chest Workout
http://farm4.static.flickr.com/3275/2812018848_76a0b7c9c0.jpg?v=0

8/23/2008 - Post Leg/Calves Workout
http://farm4.static.flickr.com/3296/2811173043_645810e278.jpg?v=0

----------------------------------------
Responses to previous comments prior to today's logged workout:



^^ lol at carb up day!

Gotta get them calories Bobb-O! ;)


ok, let's get this party started!!! Sub'd and here to give many deserved adda-boys and razz ya a bit now and then. ...

Thanks for the sub!


Agreed!!! LOVE the intro...well put & thought out! No BS here folks!

That's right, no BS! Welcome!!


Absolutely awesome that you put this in your journal...reps for you my friend!

Gotta promote safety... Everyone wants a drink now and then, but you gotta be careful and not be stupid... Seen too many friends make horrible decisions, unfortunately... Can't say I've been scotch-free of stupid decisions in my past either...


Awesome exercise here...I incorporate it often...I think you'll feel the same way after giving it a try (if you haven't already).

Yep, will be trying those rows out next Back day!


OMG!!!!!!!!!!!! I'm soooo freakin' jealous!!!! If you keep talking about food like this I'll be boycotting yer journal until after my contest!!! **she says while her tummy grumbles at the thought of all of this food**

Okay...now for the razzing...where the heck are the pics you've been promising for 4 PAGES of your journal?! ...no more keeping up in suspense...put up or hush up :D ...LOL!! ...j/k ...sort of...

btw, your workouts are off the hook Mark! I'm doing some research on workout plans to implement after my show in November...may give something like yours a whirl.
Also, plan to get PT certified as well...

Hahah, gotta love the Keto/Anabolic-type diet. I enjoy it thus far, I've put some weight on and look a little more lean overall, more worried about just getting the weight up though!

Some new pictures above! Thanks for the compliment on the workout plans... Can't take credit, though.. Mr. Hola Bola invented the volume, I'm just mirroring it because my body reacts AWESOME to it! Good, keep me up to date on the PT certs... What PT certs ya going for? I'm thinking my ACE and my Strength & Conditioning!


holy carb up day!!!!!!!!

I likeeeee

TEHEHEHEH!
http://images.shaunthesheep.com/forum/artfun/smiley6.png

or_yourlivingtodie
08-30-2008, 02:23 PM
ohai



i'll sub yours if you sub mine :D





im in bro

The Solution
08-30-2008, 03:18 PM
2 hours in the gym :rolleyes:

MawkieMawk
08-31-2008, 08:43 AM
ohai

i'll sub yours if you sub mine :D
im in bro

Thanks man! Good luck and I'll be stopping by! :D


2 hours in the gym :rolleyes:

"Different strokes for different folks"....


Heading to the gym shortly with a headache... Legs day...
Have a feeling I may doing something a bit different and crazy today, will log later on today! :)

Enjoy your day everyone, and enjoy your Labor Day picnics today and tomorrow! :cool:

The Solution
08-31-2008, 09:06 AM
Picnics? no such thing at college!

MawkieMawk
08-31-2008, 12:45 PM
**DAY 6 - LEGS/CALVES**
TOTAL SETS: 43 SETS
TOTAL TIME: 77 MINUTES
DATE: 8/31/2008
END OF WORKOUT WEIGH-IN: 190 lbs. :D:D:D

~ ATG SQUATS ~ (one minute rests between sets)
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
Three minute rest because I felt lightheaded... uh oh. lol...
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

~ HIGH STANCE LEG PRESS ~ (:45 second rest between sets) / (weight is TOTAL, not per side)
6P x 15
6P x 15
6P x 15
6P x 15
6P x 15
6P x 15


*TRIPLE*

~ LEG EXTENSIONS ~
190 X 10
190 X 10
190 X 10
190 X 10

ALTERNATING WITH...

~ 1-LEG STANDING LEG CURLS ~
90 x 10/10
90 x 10/10
90 x 10/10
90 x 10/10

ALTERNATING WITH...

~ HYPERS ~
+90lb DB x 8
+90lb DB x 8
+90lb DB x 8
+90lb DB x 10 :D


~ SITTING CALF RAISES ~
2P x 20
2P x 20
2P x 20
3P x 15
3P x 15
3P x 15
3P x 15
3P x 15
3P x 15 dropset to...
2P x 30

>> NOTES FROM THE WORKOUT: I knew I was going to do something ridiculous today to switch it up. Those ATG squats absolutely made me exhausted. The last five sets, were freaking hell... haha. I was real pleased with my triple, and my hypers have gotten much stronger. Thinking next leg day I'll work out with a 100 lb. dumbbell. The contraction in my glutes and hams are awesome!!

Rest of workout went real well. No one in the gym today really, didn't expect many on a Sunday afternoon as its so beautiful out. So happy I weighed in at 190 today, slowly gaining that weight which is making me happy! :D Got arms and abs tomorrow morning... Happy Labor Day, everyone! Have fun, be careful, and don't get behind the wheel intoxicated!

Random Political Fact of the Day:
June 4, 1963 - John F. Kennedy signs executive order No. 11110 returning to the U.S. Government the power to issue currency without 'going through' the Federal Reserve. The order stated, "to issue silver certificates against any silver bullion, silver, or standard silver dollars in the Treasury." Ultimately, this order would put the Federal Reserve Bank out of business and allow the government to print money for every ounce of silver the Treasury had. This brought nearly $4.3 billion of U.S. notes into circulation. Five months later, JFK was assasinated.

PokLim
08-31-2008, 12:50 PM
Great job Mark. 15 sets of squats, AWESOME! haha. Good workout and keep it going. 190 lbs is great. Do you have a weight goal in mind? Or are you just going for strength??

The Solution
08-31-2008, 12:54 PM
My stomach is turning more and more everyday :rolleyes:

MawkieMawk
08-31-2008, 01:08 PM
Great job Mark. 15 sets of squats, AWESOME! haha. Good workout and keep it going. 190 lbs is great. Do you have a weight goal in mind? Or are you just going for strength??

Thanks man! :)
Weight goal is 205 by Thanksgiving... well on my way! :)
Strength wise, I just love getting stronger, hehehe...


My stomach is turning more and more everyday :rolleyes:

Try it out sometime, Bobb-O! ;)

The Solution
08-31-2008, 01:15 PM
You don't not want to see me embarrass myself on the camera,

I was considering doing what Derek does now and days and that is having a PUMP week in which all the training days are high volume, and the next 3 weeks will consisit of going back on the normal routine (for power) just to throw off the body.

I may give this a go after my program is up in 2 weeks for a week, and then hop onto my next program.

MawkieMawk
08-31-2008, 01:17 PM
You don't not want to see me embarrass myself on the camera,

I was considering doing what Derek does now and days and that is having a PUMP week in which all the training days are high volume, and the next 3 weeks will consisit of going back on the normal routine (for power) just to throw off the body.

I may give this a go after my program is up in 2 weeks for a week, and then hop onto my next program.

YES! Bringing you to the volume side! Good man! :) :)

extremenergy3
08-31-2008, 01:50 PM
In.

(and I watch the notebook whenever I want to get a girl "in the mood" :))

nrk5014
08-31-2008, 02:55 PM
I just threw up in my mouth a little bit.

extremenergy3
08-31-2008, 03:07 PM
I just threw up in my mouth a little bit.

It works.

MawkieMawk
08-31-2008, 03:45 PM
In.

(and I watch the notebook whenever I want to get a girl "in the mood" :))

Thanks for comin' in man! :)
Notebook... YESSS!! If I could give ya more reps I would, but just repped ya today! ;)


I just threw up in my mouth a little bit.

Haha... ;)
I should say the same for your workouts lately man! Thanks!


It works.

lol...

Dracoy
08-31-2008, 05:49 PM
:eek: at squats.

MawkieMawk
09-01-2008, 11:39 AM
:eek: at squats.

Hehe... Try it sometime, Dracoy... you'll enjoy 'em! .... but not the feeling the next day! lol...

Posting up my workout from today now... :D

MawkieMawk
09-01-2008, 12:03 PM
**DAY 7 - BICEPS/TRICEPS/ABS**
TOTAL SETS: 52 SETS
TOTAL TIME: 95 MINUTES :cool:
DATE: 9/01/2008
END OF WORKOUT WEIGH-IN: 189 lbs...

~ OVERHEAD DB EXTENSIONS ~
65 x 22
75 x 20
90 x 10
95 x 10
100 x 8
105 x 6
105 x 6
110 x 5 dropset to...
80 x 12 dropset to...
65 x 13

SUPERSETTING WITH...

~ PREACHER CURLS (FULL R.O.M) ~ weight PER SIDE of the bar
25 x 15
30 x 12
35 x 10
35 x 10
35 x 10
40 x 7
40 x 7
45 x 5 dropset to...
35 x 6 :( dropset to...
25 x 10


**TRIPLE**
~ BEHIND-THE-NECK CABLE ROPE EXTENSIONS ~
100 x 15
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
120 x 15 :)
120 x 15 :)

ALTERNATING WITH...

~ HAMMER CURLS ~ (BOTH ARMS @ THE SAME TIME)
35's x 15/15
45s x 10/10
45's x 10/10
45's x 10/10
45's x 10/10
45's x 10/10
45's x 12/12 :)
45's x 12/12 :)

ALTERNATING WITH...

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


~ DECLINE OBLIQUE TWISTS ~
+25lbs. x 20
+25lbs. x 20
+25lbs. x 20
+25lbs. x 20

ALTERNATING WITH...

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


>> NOTES FROM THE WORKOUT: Awesome workout today. Been having issues sleeping for the past two weeks, only got ~6 hrs last night. Thinking about investing in a sleep-aid, any suggestions would be great.

Was happy with my strength/stamina levels, especially on the triple. I could've gotten more weight on the Triple exercises but figured I didn't want to over-do it. Also, by OH DB Extensions have been killing lately number wise. Those 105 sets, could've easily been for 8 - 10 reps if I wanted, but again... held off. Had a trainer who's competing in five days spotting me on these.

Got compliments on my strength/stamina levels, all is well here. Hope everyone enjoyed their holidays, back to the grind now. Have alot to do in the next week, getting my political organization up and running. Plus, I will be in NYC for the 9/11 Anniversary... and have alot to do before then.

Take care everyone, hope to see some feedback! :)

RANDOM POLITICAL FACT OF THE DAY:
President George W. Bush and Vice President Dick Cheney testified to the 9/11 Commission TOGETHER, NOT under oath, and their testimony did not appear in the final report of the 9/11 Commission. Furthermore, George Bush Senior was meeting with members of the bin Laden family on the morning of 9/11 at The Carlyle Group and members of the bin Laden family were permitted and flown out of the country in the days proceeding 9/11 with permission from our government.

PaC-mAn8
09-01-2008, 12:17 PM
subbed.

strong stuff yo.

nrk5014
09-01-2008, 12:28 PM
nice job bro, sick session.

The Solution
09-01-2008, 01:35 PM
Somebody say sleep aid -- Knockout. Everyone that has tried it has absolutely loved it.No need to use it everyday, but using it a couple nights a week incase you need some real deep sleep and you will not be asleep as long as you want might help you greatly.

Disgusting Supersets/tri-sets.

benjamin0
09-01-2008, 03:12 PM
Me-thinks I am in....and ZMA for the recent enquiry...works wonders for me :)

nrk5014
09-01-2008, 03:20 PM
Somebody say sleep aid -- Knockout. Everyone that has tried it has absolutely loved it.No need to use it everyday, but using it a couple nights a week incase you need some real deep sleep and you will not be asleep as long as you want might help you greatly.

Disgusting Supersets/tri-sets.

My friend tried it, and was so-so on it. Basically, we came to the conclusion that if you can't sleep until you're fully rested, sleep aids aren't that beneficial. If you have to wake up with an alarm, or something to that effect, sleep aids sometimes have you feeling sluggish. Just what we think. It's not all the time, but something we noticed very often. (I noticed this with ZMA)

benjamin0
09-01-2008, 03:27 PM
I noticed all of what nick said with ZMA, minus the sluggishness in the a.m. I always woke up fine with it, it just seemed to help me sleep much much deeper.

or_yourlivingtodie
09-01-2008, 03:34 PM
I noticed all of what nick said with ZMA, minus the sluggishness in the a.m. I always woke up fine with it, it just seemed to help me sleep much much deeper.

i have CRAZY dreams on ZMA

benjamin0
09-01-2008, 03:35 PM
i have CRAZY dreams on ZMA

That's half the fun of ZMA ;)

or_yourlivingtodie
09-01-2008, 03:40 PM
That's half the fun of ZMA ;)

ahhaha
yes it is :D


i sleep awesome on teh stuff...and i wake up fine, but i eat like 15 minutes after i take it...just no calcium

MawkieMawk
09-01-2008, 07:37 PM
subbed.

strong stuff yo.

Thanks for the sub, Pac! And for the compliment! :D


nice job bro, sick session.

Thanks, as always... Better see those 15 sets of squats when I look at your journal... ;)


Somebody say sleep aid -- Knockout. Everyone that has tried it has absolutely loved it.No need to use it everyday, but using it a couple nights a week incase you need some real deep sleep and you will not be asleep as long as you want might help you greatly.

Disgusting Supersets/tri-sets.

Thanks for the advice/compliment! :D


Me-thinks I am in....and ZMA for the recent enquiry...works wonders for me :)


My friend tried it, and was so-so on it. Basically, we came to the conclusion that if you can't sleep until you're fully rested, sleep aids aren't that beneficial. If you have to wake up with an alarm, or something to that effect, sleep aids sometimes have you feeling sluggish. Just what we think. It's not all the time, but something we noticed very often. (I noticed this with ZMA)


I noticed all of what nick said with ZMA, minus the sluggishness in the a.m. I always woke up fine with it, it just seemed to help me sleep much much deeper.


i have CRAZY dreams on ZMA


That's half the fun of ZMA ;)


ahhaha
yes it is


i sleep awesome on teh stuff...and i wake up fine, but i eat like 15 minutes after i take it...just no calcium

I've heard good things from a few trainers and friends about ZMA. My number one concern is the 'sluggish' feeling, because I don't want to feel half-hung over every damn morning for work and my long-ass days. I am going to look more into this tomorrow while I'm at work and can do some research on it. ;) Thanks, everyone, for the advice!

Off-day tomorrow (thank god...)... Dermatologist tomorrow, too. Get this acne issue taken care of once and for all. (Breakout on my face, backne from sweating... Sorry, it's gross... but it's true!)

See everyone tomorrow! Be safe and train hard! :cool:

MawkieMawk
09-02-2008, 08:58 AM
**DAY 8 - OFF**
TOTAL SETS: 0 SETS
TOTAL TIME: 0 MINUTES
DATE: 9/2/2008

Off-day today... Day full of work, got some stuff to do tonight, hopefully gonna get a great night's sleep. Saw the Dermatologist, gave me perscriptions for one pill for the Acne issues, and two other perscriptions for topical gels/lotions that will help. Will be picking them up on Friday. You start seeing results in the short-term, but the Doc said within six weeks things clear up great - which is so good to hear.

Got Back tomorrow... Debating on going for some major PR's or not, depending on the eating I do today and sleep I get tonight. We'll see, I always like surprising myself or my back.. May take some more pics tomorrow too, we'll see... Have a great day, everyone, and all you college kiddies - enjoy your day of classes!! ;)

**UPDATE**: I just found out I was picked for Animal's Intra-Aid sample as it comes out. Really excited for this and stoked to be one of the first to try this stuff out. Once I get it and use it for a long workout (for which all of you know I am king of...), I will be sure to let everyone know how it is! :D

The Solution
09-02-2008, 09:02 AM
Time to fuel up and get ready to smash it tomorrow :D

nrk5014
09-02-2008, 01:21 PM
you THINK you wanna hit PR's??? ...if that's the case...unsubbed...

hit them, and hit them hard...or why even waste your time?

I tried intra-aid as a beta tester. I liked it. I'm gonna be honest tho, as pro-universal as I am, I still like xtend better.

JY_21
09-02-2008, 01:28 PM
nice workout
subbed

XNick EdgeX
09-02-2008, 06:52 PM
BUMPING yesterday's workout so everyone has a chance to take a look!

Carb-up day today, day off from the gym too - gotta love it!
Will post everything I ate later on tonight... Boss is letting us out of work early today to begin the Labor Day Weekend. I'll spend the afternoon napping.

I look forward to some additional comments from some stragglers on yesterday's workout. Maybe I'll get my leg pics up this weekend and some new ones in general.

Keep up the hard work everyone! :D


Hell of a training session bro!! INTENSE! Great work! I just added T Bars to my back routine...Love it..and plan on keeping it in the back day far a very long time..what was I thinking passing up T's!?!?!

MawkieMawk
09-02-2008, 07:13 PM
Time to fuel up and get ready to smash it tomorrow :D

That's the plan... gonna try and get to bed now... Big day of meetings at work tomorrow... Hitting back real hard tomorrow evening... :)


you THINK you wanna hit PR's??? ...if that's the case...unsubbed...

hit them, and hit them hard...or why even waste your time?

I tried intra-aid as a beta tester. I liked it. I'm gonna be honest tho, as pro-universal as I am, I still like xtend better.

Sorry Nicky... I dont THINK I'm hitting PR's, I KNOW I am!


nice workout
subbed

Thanks, JY! Hope to have ya stick around man! :D


Hell of a training session bro!! INTENSE! Great work! I just added T Bars to my back routine...Love it..and plan on keeping it in the back day far a very long time..what was I thinking passing up T's!?!?!

Mr. Popular!!!! :cool:
Thanks man... take a look, past two weeks of sessions have been straight ridiculous, haha... YES! - T-Bars in any form are so crucial for back, I love them! Thanks for checking in, Nick! :)

vbsunbum1
09-02-2008, 07:18 PM
Thanks man... take a look, past two weeks of sessions have been straight ridiculous, haha... YES! - T-Bars in any form are so crucial for back, I love them! Thanks for checking in, Nick! :)

Yep...T-Bars and Lat Pulls...are a must!!! :D

I completely agree...you've had some awesomely wicked workouts lately! Your mojo is thru the roof too! Love it!

MawkieMawk
09-02-2008, 07:19 PM
Yep...T-Bars and Lat Pulls...are a must!!! :D

I completely agree...you've had some awesomely wicked workouts lately! Your mojo is thru the roof too! Love it!

Thankya Dawn... :)

MawkieMawk
09-03-2008, 06:19 AM
Diet for 09/03/2008: This should be about what I'm going to eat for the day...

Meal #1 - 4 Slices Bacon, 2 Slices Cheddar Cheese, 4 Eggs w/ Yolk, 1 Tsp. Olive Oil, 1 Large Glass of Water w/ Multivitamin
Meal #2 - 1 Can Tuna, 1 Tbsp. Mayonnaise
Meal #3 - Ten Slices Ham, 2 Slices Cheddar Cheese (Cooked in Microwave, YUM!)
Meal #4 - 4 Slices Bacon
Meal #5 - SuperPump 250
*WORKOUT*
Meal #6 - Chicken Breast or Tenders (1/2 Lb or More) cooked in 1 Tsp. of Olive Oil, w/ BCAA's Post-Workout
Meal #7 (Maybe) - More Chicken or Tuna

Total Water Consumption for the Day - One to two gallons

Got all my medication for the acne yesterday. Dermatologist says it's not as bad as I think (and it really isn't...) but that it should be cleared up for good (Back and all...) in six weeks. Will start seeing results almost immediately too. Best of all, it only cost me a $10 co-pay (Thank god!)

Back this evening, Pulling some PR's whether it be on weight or rep schemes, etc. Have a great day everyone!!! :d :d :d

nrk5014
09-03-2008, 06:44 AM
Eat More!!!!!!!!!

MawkieMawk
09-03-2008, 06:47 AM
Eat More!!!!!!!!!

SORRY! I will try... loss of appetite the past 2-3 days... been punishing myself bite for bite and swallow for swallow with most food...

Don't worry, I'll still pull PR's today and only eat that much! :cool:

nrk5014
09-03-2008, 08:24 AM
arite arite...

but, 4 slices of bacon can't be a meal. try adding a whey shake with some meals just to get in the extra cals ya know?

The Solution
09-03-2008, 09:21 AM
Eat Eat Eat bro, your extremely lean you can get away with eating more. Take advantage of it to put on some great LBM.

MawkieMawk
09-03-2008, 11:12 AM
arite arite...

but, 4 slices of bacon can't be a meal. try adding a whey shake with some meals just to get in the extra cals ya know?

That's the plan... On my own brother man, bills to pay...
Get paid on Friday, will be getting weight gainer for the calories and more protein powder...


Eat Eat Eat bro, your extremely lean you can get away with eating more. Take advantage of it to put on some great LBM.

True. Thanks, Bobbo!!!


Few hours till work is over... Can't wait to hit the gym this evening!!!!! :D

SavageOne
09-03-2008, 11:24 AM
Few hours till work is over... Can't wait to hit the gym this evening!!!!! :D
I like this attitude! Good work on the training, brah!

The Solution
09-03-2008, 11:28 AM
Hit it hard bro, ull be surprised at my workout today with a touch more volume it nearly made me hurl! I blame you :D

MawkieMawk
09-03-2008, 11:48 AM
I like this attitude! Good work on the training, brah!

Thanks, Savage!
Going for some ridiculous #'s today...
Gonna keep it hush-hush until I post my log tonight!! :D


Hit it hard bro, ull be surprised at my workout today with a touch more volume it nearly made me hurl! I blame you :D

Hahaha, good... about damn time...
I guarantee you start implementing more volume, you see better results... Especially with your strict eating habits, trust me man!!!

Screamin
09-03-2008, 03:01 PM
LOL at the militant food comments, but honestly, I have to agree! I know it's tough to make it on your own, but it's ALL about food, brother! Whey + oats = your own cheap weightgainer :)

nrk5014
09-03-2008, 04:51 PM
LOL at the militant food comments, but honestly, I have to agree! I know it's tough to make it on your own, but it's ALL about food, brother! Whey + oats = your own cheap weightgainer :)

at least one of these a day.

MawkieMawk
09-03-2008, 05:19 PM
LOL at the militant food comments, but honestly, I have to agree! I know it's tough to make it on your own, but it's ALL about food, brother! Whey + oats = your own cheap weightgainer :)

Hahaha, OK OK!
How about this, you do a weighted dip and I'll do whey + oats! *kisses ;)


at least one of these a day.

GOTCHA!

Posting Back Workout now... Can't wait to see some reactions!!! ;)

extremenergy3
09-03-2008, 05:35 PM
Bacon is kinda expensive lol And pork ain't the most bodybuilding friendly protein :p


Definitely get some more chicken in there and veggies... Don't want to be constipated!!!

MawkieMawk
09-03-2008, 05:35 PM
**DAY 9 - BACK**
TOTAL SETS: 50 SETS
TOTAL TIME: 110 MINUTES (Bobbo, before you comment... take a look at the workout... k thnx. ;) )
DATE: 9/03/2008
END OF WORKOUT WEIGH-IN: 189 lbs...

~ HEAVY DB ROWS ~
70lbs x 10/10
120 x 8/8
120 x 8/8
120 x 8/8
120 x 8/8
120 x 8/8
120 x 8/8 :D [Set/Rep/Weight PR's] (dropset to...)
90 x 10/10

~ NORMAL WIDE-GRIP T-BAR ROWS ~
1P x 20
2P x 12
2P x 12
3P x 6
3P x 7 :confused:
3P + 25 x 3
3P + 25 x 4 :confused: (dropset to...)
2P x 15

~ HEAVY BB SHRUGS ~ (with GOOD ROM...)
225 x 20
315 x 15
405 x 10
425 x 6 (dropset to...)
315 x 20 :D
335 x 13

~ HS SHRUGS ~ (:30 to :45 seconds rest between sets; Weigh is TOTAL weight on HS machine)
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20


~ WIDE-GRIP BEHIND-THE-NECK PULL-DOWNS ~
100 x 18
120 x 13
140 x 8
140 x 7
120 x 14
110 x 12

ALTERNATING SETS WITH...

~ CLOSE-GRIP HORIZONTAL CABLE ROWS ~
120 x 12
130 x 10
130 x 10
140 x 9
120 x 12
110 x 14


~ 1-ARM ISO ROWS ~
2P/side x 15
2P/side x 12
2P/side x 12

ALTERNATING SETS WITH...

~ REAR DELT RAISES ~
35 lbs x 8/8
35 lbs x 8/8
35 lbs x 10/10 (I don't know either... lol)

>> NOTES FROM THE WORKOUT: PR's I hit today are in red. Weight wise, I didn't hit any PR's on my shrugs but I did definitely for rep wise on certain weights. As for my Heavy DB Rows, I made sure I was keeping good form and keeping it nice and tight. Got alot of compliments today, too. I've been at the gym I'm at for about 3.5 weeks now, and one of the guys I met told me I look alot bigger since I first came... Guess those few pounds have shown. :D

Keep it nice and short tonight... Will respond to comments later. All-in-all, great workout... Wasn't happy with the weigh-in, but that's what I get for my diet today... Carb-up day tomorrow, hehehehehehhe! :D

RANDOM POLITICAL FACT OF THE DAY:
Operation: Northwoods was a Joint Chiefs of Staff document from 1962 that would enable the U.S. Government to stage false-flag terror attacks to gain public support for a military-strike against Castro and our Cuban neighbors to the South. For more information, google it.

SavageOne
09-03-2008, 05:38 PM
Damn, MM! :eek:

Holy volume! And people said that my routine is heavy on the volume! Good work my friend!

JY_21
09-03-2008, 05:39 PM
dammm thats a lot of sets.. bet ur back is toated right now.
good job.

extremenergy3
09-03-2008, 05:40 PM
Aren't you scared of overtraining? With those types of meals, I'm not sure you're getting the nutrients you need to effectively grow. How's sleep for you?

or_yourlivingtodie
09-03-2008, 05:59 PM
**DAY 9 - BACK**
TOTAL SETS: 50 SETS
TOTAL TIME: 110 MINUTES (Bobbo, before you comment... take a look at the workout... k thnx. ;) )
DATE: 9/03/2008
END OF WORKOUT WEIGH-IN: 189 lbs...

~ HEAVY DB ROWS ~
70lbs x 10/10
120 x 8/8
120 x 8/8
120 x 8/8
120 x 8/8
120 x 8/8
120 x 8/8 :D [Set/Rep/Weight PR's] (dropset to...)
90 x 10/10

~ NORMAL WIDE-GRIP T-BAR ROWS ~
1P x 20
2P x 12
2P x 12
3P x 6
3P x 7 :confused:
3P + 25 x 3
3P + 25 x 4 :confused: (dropset to...)
2P x 15

~ HEAVY BB SHRUGS ~ (with GOOD ROM...)
225 x 20
315 x 15
405 x 10
425 x 6 (dropset to...)
315 x 20 :D
335 x 13

~ HS SHRUGS ~ (:30 to :45 seconds rest between sets; Weigh is TOTAL weight on HS machine)
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20
4P x 20


~ WIDE-GRIP BEHIND-THE-NECK PULL-DOWNS ~
100 x 18
120 x 13
140 x 8
140 x 7
120 x 14
110 x 12

ALTERNATING SETS WITH...

~ CLOSE-GRIP HORIZONTAL CABLE ROWS ~
120 x 12
130 x 10
130 x 10
140 x 9
120 x 12
110 x 14


~ 1-ARM ISO ROWS ~
2P/side x 15
2P/side x 12
2P/side x 12

ALTERNATING SETS WITH...

~ REAR DELT RAISES ~
35 lbs x 8/8
35 lbs x 8/8
35 lbs x 10/10 (I don't know either... lol)

>> NOTES FROM THE WORKOUT: PR's I hit today are in red. Weight wise, I didn't hit any PR's on my shrugs but I did definitely for rep wise on certain weights. As for my Heavy DB Rows, I made sure I was keeping good form and keeping it nice and tight. Got alot of compliments today, too. I've been at the gym I'm at for about 3.5 weeks now, and one of the guys I met told me I look alot bigger since I first came... Guess those few pounds have shown. :D

Keep it nice and short tonight... Will respond to comments later. All-in-all, great workout... Wasn't happy with the weigh-in, but that's what I get for my diet today... Carb-up day tomorrow, hehehehehehhe! :D

RANDOM POLITICAL FACT OF THE DAY:
Operation: Northwoods was a Joint Chiefs of Staff document from 1962 that would enable the U.S. Government to stage false-flag terror attacks to gain public support for a military-strike against Castro and our Cuban neighbors to the South. For more information, google it.

holy back volume batman!


jeeeeeeeeeeeeesus
congrats on the PR's kid

thats just an insane workout, keep up the good work =]

PaC-mAn8
09-03-2008, 06:01 PM
Thats CRAZYYYYY Volume!!!!!

And you are CRAZYYYYY strong.

I hope you eat & rest well.

The Solution
09-03-2008, 06:13 PM
Short? Yeah Rly' You drunk!? :D

Surive123
09-03-2008, 06:15 PM
this will be interesting. We have some similarities.

MawkieMawk
09-03-2008, 06:53 PM
Damn, MM! :eek:

Holy volume! And people said that my routine is heavy on the volume! Good work my friend!

Haha, thanks man! :) Volume is KEY to my workouts man, I've seen the best results... and from the looks of it, you must have too!


dammm thats a lot of sets.. bet ur back is toated right now.
good job.

I'm hurting right now, I won't lie. Thanks dude! :)


Aren't you scared of overtraining? With those types of meals, I'm not sure you're getting the nutrients you need to effectively grow. How's sleep for you?

Scared... nah. I'm still getting good results, I usually eat some more then that. For what it's worth, I just ate seven chicken tenderloins cooked on a pan that weigh 6-10oz each.

Sleep is still an issue, 6-7 hrs a night, but I'm busy. So... gotta do the best I can man!


holy back volume batman!

jeeeeeeeeeeeeesus
congrats on the PR's kid

thats just an insane workout, keep up the good work =]

Thanks dude! 'Preciate the kind words, hitting more PR's on my back next workout!


Thats CRAZYYYYY Volume!!!!!

And you are CRAZYYYYY strong.

I hope you eat & rest well.

Haha, thanks man. I don't think I'm "crazy" strong, I just make sure every time I'm in the gym I'm throwing up good weight.


Short? Yeah Rly' You drunk!? :D

Ohhh Bobb-O. Once you go volume, you'll understand... and never go back! ;)


this will be interesting. We have some similarities.

Excellent man! Can't wait to check out some of your workouts dude, hopefully we can encourage each other alot! :)


ALSO... I'm starting my carb-up day tonight. Had three cookies and a brownie before I ate my dinner. For dinner, I had a big class of milk (gonna have 2+ more before bed) and seven chicken tenderloins weighing in about 6-10 oz. a piece. Full now, but eating more before bed. ;) So, get off my back about eating! hahahah... And thank you EVERYONE for the comments/criticism... I'm planning on trying to steal a digital camera off of a friend to take some video of some exercises, but this may take time. If anyone is in the PA/NJ area and wants to get a weekend workout planned at a gym equal distance from those who wanna participate, I'd love to do it! :-D

PaC-mAn8
09-03-2008, 06:56 PM
so 70 oz. chicken?

:eek: :eek: :eek:

your nuts.

Earn_It
09-03-2008, 07:04 PM
Nice journal mate. I was reading yours while trying to think of a shock workout for my chest. Ended up going for volume (which was actually less than a lot of your normal workouts but a lot more than I'd usually do) and I've been feeling it severely the past couple of days, back to normality for me next week. :)
Like your positivity as well, it's never a bad thing!
Anyway, your way of training is obviously working for you, subbed and keep it going!

extremenergy3
09-03-2008, 07:04 PM
so 70 oz. chicken?

:eek: :eek: :eek:

your nuts.

LOl yeah... I don't think eating 70 oz of chicken in one meal really makes up for the rest of the day. If you did do like 12-16oz of chicken for like 4-5 meals... that'd be the best thing IMO.

MawkieMawk
09-03-2008, 07:24 PM
so 70 oz. chicken?

:eek: :eek: :eek:

your nuts.

Haha, and three servings of cereal as I type.. :)


Nice journal mate. I was reading yours while trying to think of a shock workout for my chest. Ended up going for volume (which was actually less than a lot of your normal workouts but a lot more than I'd usually do) and I've been feeling it severely the past couple of days, back to normality for me next week.
Like your positivity as well, it's never a bad thing!
Anyway, your way of training is obviously working for you, subbed and keep it going!

Hey man, my name is Mark.. What's yours? Thanks for coming by dude, I appreciate all the kind words. Thanks for subbing too... will check out your log soon! Stay positive and optimistic, it helps the journey of life SO much! Keep up the volume, if it works for you - go for it! :D


LOl yeah... I don't think eating 70 oz of chicken in one meal really makes up for the rest of the day. If you did do like 12-16oz of chicken for like 4-5 meals... that'd be the best thing IMO.

Who said I was trying to make up for anything? I was hungry, :cool: !!!
Thanks for the rec... I'll post my meals for the day here and there, but until I see severe lagging in my workouts, strength increases, muscle development, etc... I'm going to continue to do what I've been doing.

In 3.5 weeks, I've put on a consistent 4-6 lbs. of weight. This is good for me because it shows that my diet is apparently doing its job, and my workouts are too.

Thanks, again, for all the compliments/suggestions/critique! :D

nrk5014
09-03-2008, 07:55 PM
NASTY!!

5Six
09-03-2008, 08:04 PM
70 oz of chicken? WTF?! Loving the insane voume also, Mawky

The Solution
09-03-2008, 10:40 PM
ALSO... I'm starting my carb-up day tonight. Had three cookies and a brownie before I ate my dinner. For dinner, I had a big class of milk (gonna have 2+ more before bed) and seven chicken tenderloins weighing in about 6-10 oz. a piece. Full now, but eating more before bed. ;) So, get off my back about eating! hahahah... And thank you EVERYONE for the comments/criticism... I'm planning on trying to steal a digital camera off of a friend to take some video of some exercises, but this may take time. If anyone is in the PA/NJ area and wants to get a weekend workout planned at a gym equal distance from those who wanna participate, I'd love to do it! :-D


I live in PA, if you are around Indiana PA 45 minutes from Pittsburgh) Get at me, I work at the fitness center, you can train here for free on me.

The videos in my log show the University Gym, plenty of room for carnage.

MawkieMawk
09-04-2008, 04:08 AM
NASTY!!

Haha, thanks dude! :)


70 oz of chicken? WTF?! Loving the insane voume also, Mawky

Hahaha... I know, I know. Ridiculous.
Thanks Five-Six! :D


I live in PA, if you are around Indiana PA 45 minutes from Pittsburgh) Get at me, I work at the fitness center, you can train here for free on me.

The videos in my log show the University Gym, plenty of room for carnage.

I'm on the Main Line outside of Philadelphia... Nic is in State College..
Why don't we find a place in between where everyone can lift at?
Kind of like our own ABC thing, or we can get the Harrisburg ABC Coordinator to get something going...
I'd definitely make a day trip out... let me know!

The Solution
09-04-2008, 04:15 AM
Im always ready to smash weights, if I had to go on your workout plan for a day, ill let you know 1 thing.

Bring a puke bucket i will probably need one :D

B Con
09-04-2008, 04:20 AM
Give me some of that chicken. :cool:

MawkieMawk
09-04-2008, 06:17 AM
Im always ready to smash weights, if I had to go on your workout plan for a day, ill let you know 1 thing.

Bring a puke bucket i will probably need one :D

Haha, good.
Let's get something going, seriously.

I think we'd get alot of people to come out and it'd be a good time... Let's try and get something in the works...


Give me some of that chicken. :cool:

Haha, no way man. Me love mah chicken! :D


What I'm Gonna Eat on my Carb-Up Day:
- Already ate a giant bowl of cereal with skim milk
- Currently eating 1/4 of a carrot cake still left over from work, along with a cup of coffee w/ creamer and a bit of sugar.
- A can of tuna fish before we go present at a client.
- A full lettuce stalk, ten pieces of turkey, four pieces of cheese, some Ranch Dressing
- Bacon slices (of course!)
- SuperPump 250 and Aminos (before the gym...)
- I actually paked a full half a gallon of skim milk for me to drink throughout the day before the gym this evening.
- Post workout meal will be Two Double Cheeseburgers and Two McChickens off the McDonald' $1 Value menu. (:D)
- Chicken and Noodles before bed w/ Vodka Sauce. (Probably only two or three 6-10 oz chicken tenderloins with four or five cups of noodles)


So, get off my back about not eating! ;) TEHEHHEH!

nrk5014
09-04-2008, 07:17 AM
yeah yo, HOOMGAR is the harrisburg coordinator if I'm not mistaken.

are you liking AD? is it workin well to lean you out?

MawkieMawk
09-04-2008, 07:33 AM
yeah yo, HOOMGAR is the harrisburg coordinator if I'm not mistaken.

are you liking AD? is it workin well to lean you out?

Can someone contact him and try and get something going?
I'm sure he'd definitely be down!!

Yeah, I do like it... It's keeping me "lean" yet I'm putting weight on, which is awesome. I do see a noticeable difference in my face area for like additional weight (not bad looking) and also in my abs... but that is expected for me wanting to put weight on.

But with my recent lifts and all-around development, and the compliments I've gotten from kids at the gym I've been at for 3.5 weeks of looking bigger, I can't complain at all... :)

nrk5014
09-04-2008, 08:03 AM
Can someone contact him and try and get something going?
I'm sure he'd definitely be down!!

Yeah, I do like it... It's keeping me "lean" yet I'm putting weight on, which is awesome. I do see a noticeable difference in my face area for like additional weight (not bad looking) and also in my abs... but that is expected for me wanting to put weight on.

But with my recent lifts and all-around development, and the compliments I've gotten from kids at the gym I've been at for 3.5 weeks of looking bigger, I can't complain at all... :)

Nice. I'm getting fat over here so I may look into this shortly. :p

MawkieMawk
09-04-2008, 08:32 AM
Nice. I'm getting fat over here so I may look into this shortly. :p

Haha, fatass... ;)


GOT LEGS TODAY.... ON A CARB-UP DAY.... VOLUME, ANYONE? :D:D:D
AS USUAL, ON WEEKDAYS, I'LL BE LIFTING IN THE EVENING, WITH MY LOG GOING UP AROUND 8PM... WISH ME LUCK! ;)


P.S. - I will be taking five-days off from the gym from Wednesday, September 10th to Sunday September 14th for two reasons. One, I will be in New York City for the 9/11 Anniversary... Number two, I will be giving my body a rest after a few weeks of grueling workouts... Hopefully put on a few pounds during this time, too! :)

PaC-mAn8
09-04-2008, 01:42 PM
Do you do carb ups every weekend...or in between?

MawkieMawk
09-04-2008, 01:44 PM
Do you do carb ups every weekend...or in between?

My carb-up days usually land every 4 - 5 days. So even if its a weekend/weekday, gym day/off day, or whatever... Just try and keep it on a 'cycle'...

LEGS IN T-MINUS 45 MINUTES... BOO YA! :D

Surive123
09-04-2008, 01:45 PM
LEGS IN T-MINUS 45 MINUTES... BOO YA! :D

make me proud

MawkieMawk
09-04-2008, 01:47 PM
make me proud

Anything for you man... Haha...
Check back later for the log! :cool:

PaC-mAn8
09-04-2008, 01:48 PM
I wonder how the AD would be if one were to carb up every 3-4 days.

Surive123
09-04-2008, 01:50 PM
Anything for you man... Haha...
Check back later for the log! :cool:
will do

I wonder how the AD would be if one were to carb up every 3-4 days.
won't be as effective.

MawkieMawk
09-04-2008, 01:55 PM
I wonder how the AD would be if one were to carb up every 3-4 days.

x2.

Read up on it... I like it so far and I don't even think I'm 100% on par with my diet thus far on it.

Definitely worth a shot, my strength levels have been ridiculous lately and I give alot of that on my diet.

PaC-mAn8
09-04-2008, 01:56 PM
x2.

Read up on it... I like it so far and I don't even think I'm 100% on par with my diet thus far on it.

Definitely worth a shot, my strength levels have been ridiculous lately and I give alot of that on my diet.

I've KINDA SORTA done it in the past. My goal is fat loss but strength is right up there as a number 1 priority. I think this diet would be a good idea...but its tough to keep this going in the long run. Maybe I can tweek it & do carb ups every 3-4 days.

MawkieMawk
09-04-2008, 02:09 PM
I've KINDA SORTA done it in the past. My goal is fat loss but strength is right up there as a number 1 priority. I think this diet would be a good idea...but its tough to keep this going in the long run. Maybe I can tweek it & do carb ups every 3-4 days.

Read up and see - you may be able to!!
However, from everything I've seen, 4 days has been the very least people have gone.

It does work though man, and you WILL see results.
Best of luck, keep me up to date!

HITTING THE GYM! YAY! LEGS LEGS LEGS LEGS!!!! :cool:

PokLim
09-04-2008, 04:03 PM
hope you have a great workout..looking forward to reading how many sets you did..LOL

MawkieMawk
09-04-2008, 06:05 PM
**DAY 10 - LEGS/CALVES**
TOTAL SETS: 50 SETS
TOTAL TIME: 114 MINUTES
DATE: 09/04/2008
END OF WORKOUT WEIGH-IN: 189 lbs, again...

~ ATG SQUATS ~ (warm-up @ :15 second rests between sets)
135 x 10
135 x 10
135 x 10
135 x 10

~ SLDL (STIFF-LEGGED) ~
135 x 20
135 x 20
135 x 20
135 x 20
185 x 15
185 x 15
185 x 15
185 x 15
225 x 8 (easy...)
275 x 4 (easy...)
315 x 4 (ea....ouch!)
335 x 2 (:cool: and easy...)

~ HIGH STANCE LEG PRESS ~ (weight is TOTAL...)
6P x 15
6P x 15
8P x 12
8P x 12
8P x 12
8P x 12

~ "SUPER SQUATS" ~ (at or below parallel...)
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10
4P x 10


~ HYPERS ~
+ 95lbs x 8
+ 95lbs x 8
+ 95lbs x 8
+ 95lbs x 8
+ 95lbs x 6 :confused:
+ 95lbs x 10 :D

ALTERNATING SETS WITH...

~ STANDING 1-LEG CURLS ~
90 lbs x 10/10
90 lbs x 10/10
90 lbs x 10/10
90 lbs x 10/10
90 lbs x 10/10



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

ALTERNATING SETS WITH...

~ SITTING CALF RAISES ~
2P x 25
2P x 25
2P x 25
2P x 25
2P x 25


>> NOTES FROM THE WORKOUT: Welp... I keep hitting PR's on my Hypers, which is awesome. (From now on, I'll put bold and red for my PR's and then explain in the notes)... Next time, will work out straight with a 100lb DB. I'm getting awesome results with these, no "bobbing" or "swinging"... maintaining control and getting an awesome contraction.

I was absolutely freaking EXHAUSTED after those twelve sets of Stiff-Legged Dead Lifts. The first eight sets I did on a box to get maximum stretch and the last four I just did standing on the ground, still getting a good lift. The last four sets I decided to go heavy. I could've gone heavier, I won't lie. I was keeping good form, and I knew this because two trainers were doing the whole "watch me out of the corner of their eye" and they would've told me if things were sketchy... lol. Didn't hit PR's on them, because I've gone heavier, but I also didn't wanna jack up the rest of my workout trying to be superman on my second exercise of the evening...

Took it pretty easy on Leg Press and "Super Squats", just wanted to hit volume hard and get a good workout, and I think I did. Chomping down on my 'post-workout' meal on my carb-up day... Switched it up... Two Jr. Bacon Cheeseburgers and Two Crispy Chicken Sandwiches from Wendy's... Gonna hit the sack EARLY tonight and get rest for tomorrow's Chest/Shoulder workout before a much-deserved Saturday off...

Hope everyone had a great day of workouts, rest, eating alot, etc. :D

PaC-mAn8
09-04-2008, 06:08 PM
my legs are hurting looking at that.

great stuff man. lots of it & it was strong.

liftingbuddy1
09-04-2008, 06:12 PM
And I thought I used a good amount of volume! :D

Very strong volume on SLDL.....I can't imagine how the Hypers would be after those. Amazing job!

What are "Super Squats"? :)

Mike

5Six
09-04-2008, 06:30 PM
Those hypers are sick, Mawkie! Hell, even the SLDL are. Good job today ,brah.

nrk5014
09-04-2008, 06:43 PM
some sickening numbers man. the sldl's and hypers were really impressive. way to hit it hard. keep it up boss.

Universal Rep
09-05-2008, 06:25 AM
This where you gonna be runnin' the Intra-Aid MM?

MawkieMawk
09-05-2008, 06:46 AM
my legs are hurting looking at that.

great stuff man. lots of it & it was strong.

Thanks, Pac... I was dying after those twelve sets of SLDL...


And I thought I used a good amount of volume! :D

Very strong volume on SLDL.....I can't imagine how the Hypers would be after those. Amazing job!

What are "Super Squats"? :)

Mike

Thanks, Mike! :D Keep the volume up, trust me - it's awesome!!!
Hypers were killer, each time felt like my lower back/glutes were going to explode... lol

"Super Squats" is a machine similar to a hack-squat machine. Nothing too fancy... Thanks for the kind words man!


Those hypers are sick, Mawkie! Hell, even the SLDL are. Good job today ,brah.

Thanks, Kurt... Could've hit them heavier but figured that'd do for the day! :cool:


some sickening numbers man. the sldl's and hypers were really impressive. way to hit it hard. keep it up boss.

Nicolas, thanks man... 'preciate you following along and the positive support, as always! :D


This where you gonna be runnin' the Intra-Aid MM?

Yeah Rep, will be posting my experiences with it during my usual workouts. Workouts are long enough/high enough volume that I really think I'll be able to see the effects of it. Thanks again for the opportunity!! :D

Universal Rep
09-05-2008, 06:52 AM
Heads up, I hear Corporate will be shipping these bad boys to the testers next Tuesday or Wednesday... Stay tuned.

MawkieMawk
09-05-2008, 07:05 AM
Heads up, I hear Corporate will be shipping these bad boys to the testers next Tuesday or Wednesday... Stay tuned.

Excellent! Looking forward to it, Rep! :D :cool:
Thanks again, hope all ya'll Animal guys keep an eye out on my journal through the usage... Will start using it the day I get it!

The Solution
09-05-2008, 07:25 AM
Heads up, I hear Corporate will be shipping these bad boys to the testers next Tuesday or Wednesday... Stay tuned.

Intra-Aid, i expect progress to double with a little extra kick from Universal, expect nothing but the Animal to be brought out of Mark!

HELL YES!!

Earn_It
09-05-2008, 08:18 AM
Hey man, my name is Mark.. What's yours? Thanks for coming by dude, I appreciate all the kind words. Thanks for subbing too... will check out your log soon! Stay positive and optimistic, it helps the journey of life SO much! Keep up the volume, if it works for you - go for it! :D

Handle's David, but I've become another Davie somewhere along the way! I have a bit of volume in my workouts but I keep the mega volume for shock days! Ha
Btw, that leg workout looks absolutely brutal, I'd be sore for a long long time after that!

MawkieMawk
09-05-2008, 09:23 AM
Handle's David, but I've become another Davie somewhere along the way! I have a bit of volume in my workouts but I keep the mega volume for shock days! Ha
Btw, that leg workout looks absolutely brutal, I'd be sore for a long long time after that!

Thanks Davie for stopping by!
Dude, volume is the way to go... I've seen my biggest gains in strength/hypertrophy from this...

Workout was absolutely ridiculous... Feeling it today, will feel it worse tomorrow, guaranteed.

CHEST AND SHOULDERS THIS EVENING... BEFORE A BIRTHDAY CELEBRATION FOR MY BUDDY TONIGHT AND AN OFF DAY TOMORROW! SO LONG AS THE WEATHER HOLDS OUT, I'LL BE IN MANAYUNK AT THE RED BULL SOAPBOX DERBY RACE! YAHOOO! :p CAN'T WAIT TO HIT THE GYM TONIGHT! :D :D :D

JY_21
09-05-2008, 12:05 PM
nice job o the hypers and SDLD bro.

MawkieMawk
09-05-2008, 12:11 PM
nice job o the hypers and SDLD bro.

Thanks man, 'preciate it! :D

'MEALPLAN' FOR TODAY (09/05/2008):

- 6 Full Eggs, 3 Pieces of Cheese, 8-10 Slices of Cooked Ham
- 1 Can Tunafish, 1 Tbsp. Mayonnaise
- 1 Stalk of Lettuce, Three Pieces of Cheese, Ten Pieces of Turkey, 1-2 Tbsp. of Ranch Dressing
- Two Bananas
- 1 FULL BAG of Wawa Teriyaki Beef Jerky
- Pre-Workout: REDLINE (2 SERVINGS) BOTTLE... [figured I'd save my Superpump and spend the $3 on this... especially because I will be up late tonight too!]
- Post-Workout: Five to Seven (6-10 oz.) Chicken Cutlets
- Night-time Snack: Some other type of meat...
- One to two gallons of water throughout the day...

CHEST AND SHOULDERS IN T-MINUS TWO HOURS OR SO! :D

nrk5014
09-05-2008, 12:48 PM
:D I'm goin around 5 also

MawkieMawk
09-05-2008, 05:14 PM
**DAY 11 - CHEST/SHOULDERS**
TOTAL SETS: 43 (47, if you count front/side as different) SETS
TOTAL TIME: 101 MINUTES
DATE: 09/05/2008
END OF WORKOUT WEIGH-IN: 189.5 lbs. ( :p )

~ HEAVY DIPS ~
BW x 20
+45 x 15
+70 x 10
+90 x 8
+100 x 6
+115 x 3
+125 x 3 :cool: dropset to...
+45 x 15 dropset to...
BW x 20


~ DB INCLINE ~
60's x 15
70's x 12
70's x 12
80's x 6
80's x 5 :confused:
80's x 6
now begins, negatives with a five-second hold, and fast-push back up...
60's x 11 :30 sec rest...
60's x 11 :30 sec rest...
50's x 12 :30 sec rest...
50's x 12

~ DB MILITARY PRESS (PERP. TO PARALLEL) ~
40's x 12
45's x 10
50's x 8
50's x 8
50's x 8
40's x 10 :15 second rest...
40's x 10 :15 second rest...
40's x 10

~ DECLINE BB BENCH ~(:45 second rests between sets...)
135 x 12
135 x 11
135 x 11
135 x 12
135 x 12
135 x 11

~ DB FRONT/SIDE DELT RAISES ~ (movement of both arms @ same time, back and forth between front and side raises...
30's x 6/6
30's x 6/6
30's x 6/6
30's x 6/6

~ INCLINE FLIES ~ (on :20 rests...)
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12

>> NOTES FROM THE WORKOUT: Note to myself, and everyone... Heavy dips at the beginning of the workout are freaking BRUTAL and KILL the rest of your workout. Had an AWESOME pump going, didn't get any pictures though because I'm in a rush tonight.

Was happy with my numbers on Dips. I could've gone ALOT heavier. By +125 lbs and still getting those reps, I just got pissed and dropped down cause I knew I ramped way too slow. I'm thinking I can easily get up +150 for at least a rep, which at 190 lbs, makes me happy! :)

Off-day tomorrow, gonna sleep and rest ALOT... Back to the grind Sunday... Arms and Abs... Boo yah! Everyone BE SAFE this weekend! If you're drinking, don't drive... If you're doing drugs, don't do them (lol...)... and If you're having sex, make sure you wrap it up or just be careful who you're doing it with! Take care everyone! :D :D :D

The Solution
09-05-2008, 05:18 PM
Rest and food soud go to me tomorrow as well :D thats all im doing

Brutal looking dips.

benjamin0
09-05-2008, 06:42 PM
That workout looks BRUTAL. I cannot hack that kind of volume on Chest...disgusting!

JY_21
09-05-2008, 06:51 PM
damm those dips look BEASTLY
good job

nrk5014
09-06-2008, 09:43 AM
****in sick dips bro, awesome job.

MawkieMawk
09-07-2008, 06:44 PM
Rest and food soud go to me tomorrow as well :D thats all im doing

Brutal looking dips.

Thanks Bobbo!


That workout looks BRUTAL. I cannot hack that kind of volume on Chest...disgusting!

It was brutal, I'm still hurting... lol.


damm those dips look BEASTLY
good job

Thanks for the support!


****in sick dips bro, awesome job.

Thanks Nic! :)


UPDATE:

So, the past two days have been a waste. I ended up doing a lot of partying for the first time in a while, and now realize that I'm making the decision to not drink for a long while. I have SO MUCH I want to accomplish (not just in Weight Lifting, but life) and at this point in time, the last thing I want/need to focus on is drinking.

I've been going out once a week, if that, but this weekend was just a bit more wild because of my buddy's birthday. So, I've made the decision - no more alcohol for a long time. Will allow me to save money, more efficient on my own projects, endure better overall health, etc. I was 'straight edge' for 4.5 years through High School 'till my Junior Year of college, so I know there's no reason I need to drink.

Secondly, I will be headed to NYC on Wednesday Night. With this, I will not be back until Sunday afternoon - four days off from the gym. I am going up for fundraiser events for 9/11 First Responders as well as political outreach events as well. I will be lifting tomorrow, Tuesday, and hopefully Wednesday Morning (before work). This 4-day off stint will be good for me because it will allow my body to get some good, REAL rest after a month full of hard workouts.

I appreciate all the positive support, and am glad I've got some regulars in here. Ya know, it's good to know there's more people "like me" in this world, who takes health and the healthy lifestyle so seriously...

Hope everyone had a safe/great weekend. Will be updating my log tomorrow evening after the gym. :)

The Solution
09-07-2008, 07:12 PM
Sometimes that is what it takes to realize what drugs can do or how you dont need them in your life. My side of the story was seeing my grandfather pass away from alcohol abuse and commiting sucide. Since that day I regret drinking and havent touched a drink since nor plan on it.

beer adds up, and it can rack up over thousands of dollars a year (depending on how much you drink) I would much rather put that towards my education, food, or supplements etc. But then again that is just me.

Sure to be a social drinker is fine and all, but really do what suits you best and you feel is right, this is your life we are just here to support you Mark.

Have a great trip on wednesday, you deserve the rest.

nrk5014
09-07-2008, 07:33 PM
have fun, good luck.

MawkieMawk
09-08-2008, 09:19 AM
Sometimes that is what it takes to realize what drugs can do or how you dont need them in your life. My side of the story was seeing my grandfather pass away from alcohol abuse and commiting sucide. Since that day I regret drinking and havent touched a drink since nor plan on it.

beer adds up, and it can rack up over thousands of dollars a year (depending on how much you drink) I would much rather put that towards my education, food, or supplements etc. But then again that is just me.

Sure to be a social drinker is fine and all, but really do what suits you best and you feel is right, this is your life we are just here to support you Mark.

Have a great trip on wednesday, you deserve the rest.


have fun, good luck.

'Preciate the kind words, fellas! :)

UPDATE:
With a 4-day rest coming up, I am altering my next three-days of working out. Today, I will be hitting back (hard, might I add... lots of volume! ;)) Tomorrow, I will be hitting Chest and Shoulders, and on Wednesday Morning will be squatting and lifting some arms before work. Wednesday evening I will be heading to Queens, NY where I will be staying with a friend until Sunday morning when I leave to head back to Philadelphia.

That proceeding Monday, I will begin with my Intra-Aid incorporation into my workouts (and log it here...) so long as it has arrived. That Monday, I will also begin the rotation on "Day 1" again of my 12-day. I will also continue with my Anabolic-esque diet, which has continued to give me good results.

This morning, I ate TEN full eggs, with three pieces of cheese. I just ate a can of tuna not too long ago, have been drinking lots of water, and will be chomping down on food the remainder of the afternoon at work. I also will be getting a Weight Gainer shake to take immediately after workouts that will have a high carb count, but figured so long as I am doing it post-workouts. Any advice on potential weight-gainer shakes with possible lower-carb counts will be great... :)

Also, still testing designs for the clothing company - which I am hoping to save enough money to have shirts printed out within the next two-three weeks. Also, still need to save money for my ACE test. As well as continue to save money to survive (lol... rent, food, etc.) and begin the political organization I am starting up... (LOTS going on!)

Thanks, everyone for the support! Stay positive and keep smiling! :)

The Solution
09-08-2008, 09:45 AM
Whey + PB + small amount of oats gets the job done my man, dont think too hard, you could even make a big shake of whey + PB and use milk to mix it for a small carb count (13g for a cup) which would be plenty of liquid (depending on how thick you like shakes you cuold add the rest water. Whey + Casein has shown to improve protein synthesis PWO.

3 big workouts before a 4 day break, i expect nothing but numbers off the charts.

vbsunbum1
09-08-2008, 09:53 AM
^^^ Agreed with all of what Bob has suggested.


Did someone say ..."lots of volume" :D ...that's what I like to hear!

Looking forward to your postings of the next 3 workouts...I have a feeling they will be a bit INSANE!

Hit it hard and then enjoy some much needed and well deserved rest Mark!

SavageOne
09-08-2008, 11:23 AM
Damn that's a lot of eggs! :eek:


Killer volume, as always brah! I'm glad to see somebody else that believes in the high-volume approach!

PaC-mAn8
09-08-2008, 01:22 PM
Mark...is there a reason you prefer high volume?

Is it because you just like to keep going till you cant move?

What are your thoughts/experiences (if any) with low volume,heavy work (DC,MAX-OT,HIT)?

MawkieMawk
09-08-2008, 01:50 PM
Whey + PB + small amount of oats gets the job done my man, dont think too hard, you could even make a big shake of whey + PB and use milk to mix it for a small carb count (13g for a cup) which would be plenty of liquid (depending on how thick you like shakes you cuold add the rest water. Whey + Casein has shown to improve protein synthesis PWO.

3 big workouts before a 4 day break, i expect nothing but numbers off the charts.

Thanks for the heads up!
Yeah, I may need to talk to you about this sludge too... Sounds good. :)


^^^ Agreed with all of what Bob has suggested.


Did someone say ..."lots of volume" ...that's what I like to hear!

Looking forward to your postings of the next 3 workouts...I have a feeling they will be a bit INSANE!

Hit it hard and then enjoy some much needed and well deserved rest Mark!

Dawn, thank you! :)
And for stopping by, of course... Will be hitting it hard, hopefully posting some good numbers... we will see!


Damn that's a lot of eggs!


Killer volume, as always brah! I'm glad to see somebody else that believes in the high-volume approach!

With the diet I'm on, if you dont like Eggs, Bacon, and Cheese... you can't even stomach it. hahah... Thanks man, us high-volume guys understand this, not many others do! :p


Mark...is there a reason you prefer high volume?

Is it because you just like to keep going till you cant move?

What are your thoughts/experiences (if any) with low volume,heavy work (DC,MAX-OT,HIT)?

Pac, I never always did high-volume. My first year and a half or two years of lifting, all I did was "follow the unsaid rulebook" that everyone preached:

"To get big, you have to do no more than 15 sets of 4-8 reps, etc."
"To cut, do 20 sets with higher reps, etc."

I decided to work through West Site for Skinny Bastards, and it did increase strength and all - but didn't really do anything for me when I looked in the mirror. To put it bluntly, yeah there's somewhat of a factual basis for that type of work.... but I'm walking, talking proof it is a bunch of bull****. lol...

Then, I ran into some information online about increasing intensity of your workouts. I used to be a long-distance runner, so pushing myself to the edge has always been easy. I then ran through Hola Bola's workouts, and saw the massive numbers and strength he had, and said to myself - I can do this. I jumped on his routine, and really have been going with a variety of his 12-day routine ever since.

My volume started minimal - 25 sets or so a workout. Then, about ten months ago I jumped it up big time and started doing no less then 40 sets - I haven't turned back yet.

My body has tremendously improved, I've seen awesome strength gains and overall muscular development from higher volume. However, I can tell you it isn't for everyone. Some people can do it, others can't. But... if you've never tried it, you should! Like Savage will tell you, I've seen TREMENDOUS strength gains since doing these. I remember when I was working out with 65 lb. DBs on Incline. Now, on a fresh day, I can work my way up to low rep sets with 100 lb DBs.

It's really a matter of personal preference. With the exception of my 'peak sets' in my exercises (by peak, I mean if I'm doing 10 sets, my 6th-8th sets) I usually never go to failure. Most of the time, I'll run like a 6 x 8 scheme in most of my larger-numbered set exercises and work off that as a foundation to get stronger.

Just, make sure you're eating ALOT and you WILL see the gains you want to see. As for sleep, I can't attest because I have trouble getting more than 6 hrs/night, but many people say to sleep too. I can only imagine my progress if I was able to sleep 8-10 hrs/night. :)

Best of luck, Pac... Hopefully you come over to the 'volume' side soon! :D :cool: :D

EDIT: GYM IN ABOUT 45 MINUTES... CANNOT FREAKING WAIT!

PaC-mAn8
09-08-2008, 01:56 PM
Woah. Nice detail there Mark.

Appreciate the help.

nrk5014
09-08-2008, 02:31 PM
nice update bro. umm, queens, NY...that's where I grew up :)

edit: nice post above.

The Solution
09-08-2008, 03:26 PM
For sludge, just search HOW TO MAKE SLUDGE, in Derek's section there is a video of Marc making it at his house. Damn good tasting and easy to make.

Cant wait to see the demon let out in you 2night bro, kill them weights.

Someone say whole eggs? **** I eat 7 a day and im not on no anabolic diet.

WHOLE EGGS FTMFW!

MawkieMawk
09-08-2008, 05:39 PM
Woah. Nice detail there Mark.

Appreciate the help.

Anytime, Pac, you know that! :)


nice update bro. umm, queens, NY...that's where I grew up :)

edit: nice post above.

Yeah man, gonna be in Astoria... you know, holding it down HAWWWWWD! :cool:


For sludge, just search HOW TO MAKE SLUDGE, in Derek's section there is a video of Marc making it at his house. Damn good tasting and easy to make.

Cant wait to see the demon let out in you 2night bro, kill them weights.

Someone say whole eggs? **** I eat 7 a day and im not on no anabolic diet.

WHOLE EGGS FTMFW!

Hahaha oh Bobbo... you're good man.
Thanks for the heads up, and keep eating those eggs.
Making a ton of chicken right now as I type this.

POSTING UP MY WORKOUT RIGHT NOW... WAIT TO RESPOND UNTIL AFTER I POST IT. K THNX! ;) :D

MawkieMawk
09-08-2008, 05:59 PM
**"TEMPORARY DAY 1" - BACK**
TOTAL SETS: 42 SETS
TOTAL TIME: 105 MINUTES
DATE: 09/08/2008
END OF WORKOUT WEIGH-IN: 191 lbs. ( :D )

~ OLD SCHOOL T-BAR ROWS ~ [WITHOUT A HANDLE... GRASPING THE BB WITH MY HANDS]
1P x 25
2P x 25
3P x 15
3P + 25 x 15
4P x 12
4P + 25 x 8
5P x 5 :D dropset to...
3P x 15

~ DB ROWS ~
80's x 12/12
100's x 10/10
120's x 6/6
120's x 6/6
120's x 6/6
120's x 6/6
100's x 9/9
100's x 9/9
100's x 9/9 dropset to...
80's x 12/12

~ BENT BB ROWS ~ (on 1:00 rests...)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

~ CG CABLE PULL DOWNS ~
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

~ DB SHRUGS ~
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12
100's x 12/12

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

>> NOTES FROM THE WORKOUT: VERY HAPPY with my workout, end of workout weigh-in, etc. Hit PR's on Old School T-Bar Rows, and absolutely LOVED the grip I used. Just grabbing the BB without a handle.... hit my back SO GOOD!

Had good numbers through, didn't do as many sets, but still had a decent workout. Weighed in at 191, for the first time in a while, which is great! :D Also, first time EVER I ended my last two sets working out in a black wifebeater... lol. I'm never one to do this, but I had a long-sleeve on over it and was drenched in sweat (as usual...). Never doing this again, lol. :p

Hitting Chest and Shoulders tomorrow evening, so we'll see how that goes! :)
Thanks, EVERYONE, for the continued support. I won't be able to be on much over my 4-day vacation, but will be back giving out my optimism and positivity as much as possible! :cool: :)

nads786
09-08-2008, 06:01 PM
nice workout

do you alternate hands with every set of those T-bars?

i should give t-bars a shot agian

The Solution
09-08-2008, 06:03 PM
5 plates aint a joke man, moving up towards Arnold Status fo sho!
Keep doing your thing, Volume is the way for you man!

5Six
09-08-2008, 06:14 PM
WTF?! 5 plates on t-bar rows? That is bloody absurd. The DB rows are crazy too.

nrk5014
09-08-2008, 07:53 PM
holy crap! I wanna lift with you, or do hola's 12 day rotation, haha. wow, sickening.

as for astoria, I basically live down there some nights. I chill at the arab community center and smoke hookah, mad relaxing, good stuff.

R_Bid
09-08-2008, 08:25 PM
holy frick. first time looking in here, and this **** looks really different! the volume is... well... i had to take a few breaks to eat just during the time i read the workout post (i eat every 2-3 hours on avg)...

it's obviously working for you, though! very strong Tbar rows... the idea of doing bent over barbell rows with that volume as a secondary back move is very interesting to me. i'd always done them as a primary back move, for low reps (210x3-5 when i ended the 5x5 i was on), but it makes a ton of sense to use them the way you do. i imagine it's a whole lot more comfortable, and the pump has to be insane.

maybe i'll do some for cleanup after my friday pullups...

either way, definitely going to keep checking in on this journal.

MawkieMawk
09-09-2008, 04:26 AM
nice workout

do you alternate hands with every set of those T-bars?

i should give t-bars a shot agian

Thanks dude! :)
Actually, I didn't alternate my hands at all, but I don't think it made much a difference. I will alternate next time, and see how it goes.


5 plates aint a joke man, moving up towards Arnold Status fo sho!
Keep doing your thing, Volume is the way for you man!

HAHAH.... Thanks bobbo.


WTF?! 5 plates on t-bar rows? That is bloody absurd. The DB rows are crazy too.

Thanks, Kurt. :)
Was real happy with the weight I was throwing around...


holy crap! I wanna lift with you, or do hola's 12 day rotation, haha. wow, sickening.

as for astoria, I basically live down there some nights. I chill at the arab community center and smoke hookah, mad relaxing, good stuff.

Haha, let's lift then! I'll drive up to PSU one weekend for a session!!
NICE man... I'm gonna be down on 27th (if you're familiar...), right after you cross the Triborough...


holy frick. first time looking in here, and this **** looks really different! the volume is... well... i had to take a few breaks to eat just during the time i read the workout post (i eat every 2-3 hours on avg)...

it's obviously working for you, though! very strong Tbar rows... the idea of doing bent over barbell rows with that volume as a secondary back move is very interesting to me. i'd always done them as a primary back move, for low reps (210x3-5 when i ended the 5x5 i was on), but it makes a ton of sense to use them the way you do. i imagine it's a whole lot more comfortable, and the pump has to be insane.

maybe i'll do some for cleanup after my friday pullups...

either way, definitely going to keep checking in on this journal.

Hey man, my name is Mark, what's yours?
Thanks for the kind words and coming in. Hopefully you're subbed in and along for the ride, love having new people around! :D

If you look back through my workouts, volume is MY bag! haha...
And yes, I seem to see some sort of results each time I get in the gym, which is exactly what everyone's self-confidence is looking for.

Forget what "everyone says"... Do what works for you! You are the only one who knows your body best, let it react and do the talking for ya! :)

See ya around, thanks for stopping by! :)


UPDATE....

Welp, after not falling asleep until well after 1am, with ALOT on my mind for this upcoming week in NYC, etc.... I've made the executive decision to give myself off from the gym... starting TODAY. I won't be on here much until next week, but figured a full six days would be AWESOME rest, allow me to eat alot the next six days, and really focus on why I'm going to NYC (Raise money for First Responders, Demand accountability for 9/11, etc.)

I hope to see everyone next week when I chime back in. Best of luck the next six days... Everyone who I've become "friends with" on here, I'm proud of all of you! Kicking ass in the gym daily takes a special kind of person, and ya'll embody this trait! BEST OF LUCK, TRAIN HARD, AND GOOD LUCK! :D

vbsunbum1
09-09-2008, 04:32 AM
Holy crap! You make my 'volume" workouts look like NOTHIN'! WOW! High volume AND hitting big #'s ...very impressive!

Have a fabulous vacation... much needed I'm certain...and well deserved!! :)

The Solution
09-09-2008, 05:14 AM
I expect to see you come back after 6 days and let all hell break loose. I wish you the best Mark, have a great time!

benjamin0
09-09-2008, 06:12 AM
old-school t-bars w/o the handle = rediculous, especially w/ those numbers!


Good luck with the time off. A little rest never hurt anyone!

SavageOne
09-09-2008, 07:10 AM
Mawk, that's a sick looking workout! We would train well together, we have similar styles. Seems that it works well for both of us!

Keep it up man, love the volume!

R_Bid
09-09-2008, 07:31 AM
Hey man, my name is Mark, what's yours?
Thanks for the kind words and coming in. Hopefully you're subbed in and along for the ride, love having new people around! :D

If you look back through my workouts, volume is MY bag! haha...
And yes, I seem to see some sort of results each time I get in the gym, which is exactly what everyone's self-confidence is looking for.

Forget what "everyone says"... Do what works for you! You are the only one who knows your body best, let it react and do the talking for ya! :)

See ya around, thanks for stopping by! :)

Ryan, and you're welcome. i'll definitely keep popping in. you seem to have a pretty awesome attitude, and the workouts are definitely worth checking in on, as well. and, it might seem like a little thing, but you're another pretty tall guy--same height as me--so i'm curious to track the weights you move, etc.

good stuff, keep it rolling!

JY_21
09-09-2008, 12:24 PM
great job on the t-bar rows man
thats a ton of volume!

nrk5014
09-09-2008, 02:56 PM
good call with takin off bro. sometimes if you can't put in 100% it's just not worth wasting time.

Hola Bola
09-10-2008, 08:23 AM
Great workouts in here... enjoy your time off!

MawkieMawk
09-12-2008, 07:50 AM
Holy crap! You make my 'volume" workouts look like NOTHIN'! WOW! High volume AND hitting big #'s ...very impressive!

Have a fabulous vacation... much needed I'm certain...and well deserved!!

Thanks... notta vacation, raising money for the 9/11 First Responders.
For more money, check out: http://www.fealgoodfoundation.com


I expect to see you come back after 6 days and let all hell break loose. I wish you the best Mark, have a great time!

Yes definitely. :)
Will be back sooner than expected, check update below!


old-school t-bars w/o the handle = rediculous, especially w/ those numbers!


Good luck with the time off. A little rest never hurt anyone!

Thanks, Benji! :D


Mawk, that's a sick looking workout! We would train well together, we have similar styles. Seems that it works well for both of us!

Keep it up man, love the volume!

Get your ass up to PA and we'll train!
Hell, I'd rather come to florida! hahah...


Ryan, and you're welcome. i'll definitely keep popping in. you seem to have a pretty awesome attitude, and the workouts are definitely worth checking in on, as well. and, it might seem like a little thing, but you're another pretty tall guy--same height as me--so i'm curious to track the weights you move, etc.

good stuff, keep it rolling!

Ryan, thanks man! Please come back, I'd love to have you around man!
And I'll check out some of your workouts too, so long as you're logging! :)


good call with takin off bro. sometimes if you can't put in 100% it's just not worth wasting time.

Thanks, Nicolas... Will be back sooner then expected! :cool:


Great workouts in here... enjoy your time off!

Thanks, HB. Go pro, already. :p


UPDATE
Well, after a few days off (as I'm posting from Astoria, NY...) and still with some work to do, I've decided to head back to Philly tomorrow morning (or late tonight...). With that being said, my first day back in the gym WILL be on Sunday. I will be starting back with Day 1 (Arms and Abs) and will be hitting things harder than I ever have been. Will also be ordering new supplements that I need and going food shopping (FINALLY!!!) when I get back into the city. I also am going to be posting up some shirt designs for the company I'm looking to start and looking for some feedback.

Hope to hear from everyone soon! Will do my check-in's on journals I'm subbed to when I get back, but I've been keeping my eye out still! :D

Take care everyone, see ya'll soon! :cool:

nrk5014
09-12-2008, 07:57 AM
workouts sooner than expected... :D

The Solution
09-12-2008, 09:02 AM
Supp shopping? whats on the list?

Good to hear from you Mark, hope your having a blast.

JY_21
09-12-2008, 12:11 PM
nice man ill be expecting you to pwn your workouts :D

Alfz
09-12-2008, 11:02 PM
lmao you and hola put a shame to my ''volume'' workout lol

MawkieMawk
09-13-2008, 01:22 PM
workouts sooner than expected... :D

;) .


Supp shopping? whats on the list?

Good to hear from you Mark, hope your having a blast.

Protein, More multi-vitamin, etc.
Play it by ear, and by the bank account... :p


nice man ill be expecting you to pwn your workouts :D

Will try, be in the gym tomorrow A.M.! :D


lmao you and hola put a shame to my ''volume'' workout lol

Haha, I'm like honored to even be considered on his level of volume... Thanks, man!

UPDATE

Welp, got my INTRA-AID in today from Animal. Was selected to test run a canister of it, so that will begin tomorrow. With my volume workouts, I think this will be an AWESOME addition for the next 25 work-outs. If I like it (which I don't see myself not...) I plan on incorporating it into my workouts.

Also, went foodshopping to continue on my Keto Diet. Added some new things to my Chicken, Beef, Bacon, Eggs, Cheese combination diet. Got some kelbasi, sausage, etc. as well - so it should be very good. Once I get my protein, I'm also going to make some of this "sludge" to incorporate into my diet.

I feel great right now. I won't lie, the past few months have been hard on me for alot of reasons, but this trip to NYC has me focused, motivated, and ready to take on life better then I have been. This, too, will be in my workouts as well... If you thought I was hitting the gym hard before, JUST WAIT! :D

Thanks everyone for continuing to stick in, I will start taking a look through my sub'ed threads soon to be able to get an update on some people. From the looks of it, some of ya'll are hitting huge PR's and great numbers!

See everyone soon!!! :D

The Solution
09-13-2008, 01:30 PM
MmMMm Sludge
good to see ur back, and im ready to see some destruction.

I threw up a volume workout for you today, maybe you might enjoy it now that your back :D

PaC-mAn8
09-13-2008, 07:45 PM
how many carbs are you taking down while doing the anabolic?

i suggest you buy scivation whey. perfect macros for your diet & best sludge.

nrk5014
09-14-2008, 07:22 AM
yo mark, I'm glad you're gettin in the right place mentally, it's great to see (although I didn't think you "weren't). anyway, I can't wait for this workout.

MawkieMawk
09-14-2008, 10:52 AM
MmMMm Sludge
good to see ur back, and im ready to see some destruction.

I threw up a volume workout for you today, maybe you might enjoy it now that your back

Saw the workout, looked awesome. Love the new plan, too, diet and workout plan and all. I <3 volume!


how many carbs are you taking down while doing the anabolic?

i suggest you buy scivation whey. perfect macros for your diet & best sludge.

Will look into Scivation Whey, hopefully going to purchase tonight!
As far as carbs, to be honest I don't really count.. lol. My meals stay pretty much the same throughout my days, except on Carb-up days where I just eat anything in sight. Most - if not all - of what I'm bringing in is in the form of fats and protein, with minimal MINIMAL carbs...


yo mark, I'm glad you're gettin in the right place mentally, it's great to see (although I didn't think you "weren't). anyway, I can't wait for this workout.

Thanks, Nicolas. Hope you like the workout below...

**DAY 1 - BICEPS/TRICEPS/ABS**
TOTAL SETS: 64 SETS
TOTAL TIME: 113 MINUTES
DATE: 09/14/2008
END OF WORKOUT WEIGH-IN: 191.5 lbs.

~ OH DB EXTENSIONS ~
65 x 20
85 x 15
95 x 12
100 x 10
100 x 9
110 x 6
*Began Sipping on my Intra-Aid! :D *
110 x 6 dropset to...
85 x 10 dropset to...
65 x 15

ALTERNATIN SETS WITH...

~ PREACHER CURLS ~ (weight per side of bar...)
25 x 15
30 x 10
30 x 10
35 x 6
35 x 5
40 x 3
40 x 2 :( dropset to...
30 x 6 dropset to...
25 x 7


~ CGBP (SMITH) ~
155 x 16
185 x 10
185 x 10
185 x 10
205 x 8
245 x 4 :) dropset to...
155 x 12 dropset to...
135 x 13

ALTERNATING SETS WITH...


~ HAMMER CURLS ~
45's x 12/12
50's x 10/10
50's x 10/10
50's x 10/10
60's x 5/5
70's x 3/3 :p dropset to...
50's x 10/10 dropset to...
40's x 12/12



*GIANT SET TO END MY WORKOUT*

~ V-BAR CABLE PUSH DOWNS ~
110 x 20
110 x 20
110 x 20
110 x 20
110 x 20
110 x 20

GIANT SET WITH...

~ STRAIGHT BAR CABLE CURLS ~
80 x 17
80 x 17
80 x 17
80 x 17
80 x 17
80 x 17

GIANT SET WITH...

~ ROPE CABLE CRUNCHES ~
RACK x 15
RACK x 15
RACK x 15
RACK x 15
RACK x 20
RACK x 20

GIANT SET WITH...

~ OBLIQUE TWISTS ~
35 lb. Plate x 20/20
35 lb. Plate x 20/20
35 lb. Plate x 20/20
35 lb. Plate x 20/20
35 lb. Plate x 20/20
35 lb. Plate x 20/20
*Finished my Intra-Aid!... *



>> NOTES FROM THE WORKOUT: Welp, it's good to be back! ;) Today was... ROUGH... to say the least. Triceps felt awesome, strength was good... but Biceps felt a little out of the ordinary. Those preacher curls were KILLING my forearms, and I figure this had to do with the five days off.

I am going to begin going to 115lb and 120 lb DB's for my OH DB Extensions, as I think I've been holding myself back a bit. I was happy with my CGBP and my Hammer Curl numbers. I laughed out loud when I picked up the 70's and did three per side, funny to see how weak my forearms are. :p Enjoyed the giant set at the end, and was sweating as usual. Was happy with my weigh-in, too...

As I'm logging my workouts I will leave a separate paragraph below my notes for my "review" of the Intra-Aid, for all you Animals out there! lol...

All in all, a good workout... Can't wait to lift legs tomorrow, may be pulling out some surprises tomorrow as well!



//INTRA-AID REVIEW DAY 1\\
Welp, Day 1 and I took one scoop of Intra-Aid and mixed it with about 18 oz. of water. I have to say right off the bat, this stuff DID help get me through my workouts and I DID notice the difference, especially during the giant set.
I was able to sip it through most of my workout, and it was a good addition.

However, at times sipping that without getting a drink of water gave me a feeling of queeziness. I think this had to do with the strength of the powder in my 18 oz. of water. Tomorrow, I will mix it with more water and sure this will work out. All in all, I did notice a difference with only one scoop. I am going to keep using one scoop for logging purposes, but may add two scoops here and there to see if there's an additional difference.

Overall, taste wise was good. A bit strong, but this is my fault for not mixing with enough water. Effectiveness in my workout, I will give a 88% at this point. I did notice it, but I am looking forward to an even more intense session to see the effects of this stuff. The only negative I have is the strength of the drink, but again this could be my fault for not mixing it enough. I'm hoping the effects continue and get stronger, so Universal/Animal can again prove another effective and efficient supplement to their product line. :)

PaC-mAn8
09-14-2008, 10:54 AM
OMG!!!! Dude...thats nuts.

How do you like CGBP as far as stress on your wrists?

How'd intra aid taste?

nrk5014
09-14-2008, 11:29 AM
sick nasty bro. did universal fix the texture of the intra-aid, or is it still kind of powdery?

The Solution
09-14-2008, 11:42 AM
Back at it and hitting it with volume style! Nasty Nasty workout man, you threw up some big numbers . Looks like Intra-Aid is kickin in on day 1, this may be epic for your workouts!

naturalguy
09-15-2008, 05:41 AM
//INTRA-AID REVIEW DAY 1\\
Welp, Day 1 and I took one scoop of Intra-Aid and mixed it with about 18 oz. of water. I have to say right off the bat, this stuff DID help get me through my workouts and I DID notice the difference, especially during the giant set.
I was able to sip it through most of my workout, and it was a good addition.

However, at times sipping that without getting a drink of water gave me a feeling of queeziness. I think this had to do with the strength of the powder in my 18 oz. of water. Tomorrow, I will mix it with more water and sure this will work out. All in all, I did notice a difference with only one scoop. I am going to keep using one scoop for logging purposes, but may add two scoops here and there to see if there's an additional difference.

Overall, taste wise was good. A bit strong, but this is my fault for not mixing with enough water. Effectiveness in my workout, I will give a 88% at this point. I did notice it, but I am looking forward to an even more intense session to see the effects of this stuff. The only negative I have is the strength of the drink, but again this could be my fault for not mixing it enough. I'm hoping the effects continue and get stronger, so Universal/Animal can again prove another effective and efficient supplement to their product line. :)


I've found more water to be better. We recommend 20 oz. but I use a little more.

Universal Rep
09-15-2008, 06:34 AM
I've found more water to be better. We recommend 20 oz. but I use a little more.

I agree... When of those with Intra-Aid went all the way up to 60 oz per scoop... Adjust as needed. For me, I finding that 25 oz per scoop is my sweet spot. I may try 30 oz just to compare...

mrdead
09-15-2008, 01:49 PM
Just found this... Subbed!!!

MawkieMawk
09-15-2008, 02:27 PM
OMG!!!! Dude...thats nuts.

How do you like CGBP as far as stress on your wrists?

How'd intra aid taste?

Stress wise, I love it. It doesn't do much at all, I can go heavier. I am planning on going for a max on CGBP on BB soon... we'll see! :D

Taste wise, it's good. Day 2 using it today, so I'll report tonight after I get out of the gym...


sick nasty bro. did universal fix the texture of the intra-aid, or is it still kind of powdery?

Seemed a bit "texturey" to me, but that's cause i only mixed it with - maybe - 18 oz. of water. Gonna mix it with more today!


Back at it and hitting it with volume style! Nasty Nasty workout man, you threw up some big numbers . Looks like Intra-Aid is kickin in on day 1, this may be epic for your workouts!

We'll see...


I've found more water to be better. We recommend 20 oz. but I use a little more.


I agree... When of those with Intra-Aid went all the way up to 60 oz per scoop... Adjust as needed. For me, I finding that 25 oz per scoop is my sweet spot. I may try 30 oz just to compare...


Just found this... Subbed!!!

Wowsers, three Animal/Universal guys here... and hopefully to stay? :)
Thanks for the heads up, mixing it with more water this evening when I get into the gym.

Mr. Dead - thanks for subbing in! (hopefully Animal/Universal Reps did too! :p )




GYM IN T-MINUS TEN MINUTES. LEG DAY.... I'M FEELING.... OVER 60 SETS.... YEEEEEEAHHHH BOIIIIII!

MawkieMawk
09-15-2008, 05:48 PM
**DAY 2 - LEGS/CALVES**
TOTAL SETS: 62 SETS
TOTAL TIME: 120 MINUTES
DATE: 09/15/2008
END OF WORKOUT WEIGH-IN: 190.5 lbs.

~ ATG SQUATS (WARM-UP) ~ [1 min. rest...]
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

ALTERNATING SETS WITH...

~ HEAVY LEG PRESS ~ (weight is TOTAL weight on the press...)
4P x 20
6P x 15
8P x 12
*Started Drinking Intra-Aid...*
10P x 10
12P x 8
14P x 6 (PR)
16P x 1 (PR... and it was easy :eek: )
16P x 1 (PR... and it was easy again! :eek: )
8P x 12 (dropset to...)
8P x 12 (dropset to...)
6P x 15 (dropset to...)
6P x 15

~ SLDL ~ (standing on a flat bench...1:00 rests...)
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15 :cool:

~ DB LUNGES ~ (lol @ this being a clear "take-a-rest" exercise...)
35lbs x 6/6
35lbs x 6/6
35lbs x 6/6
35lbs x 6/6 :p


~ HYPERS ~
+100 x 6
+100 x 6
+100 x 6
+100 x 6
+100 x 6
+100 x 6
+100 x 6
+100 x 6

ALTERNATING SETS WITH...

~ STANDING LEG CURLS (1-LEG) ~
+70 x 8/8
+70 x 8/8
+70 x 8/8
+70 x 8/8
+70 x 8/8
+70 x 8/8
+70 x 8/8
+70 x 8/8


~ LEG EXTENSIONS ~ (RACK = 250 lbs)
RACK x 4
RACK x 4
RACK x 4
RACK x 4
RACK x 4
RACK x 4

ALTERNATING SETS WITH...

~ SITTING CALF RAISES ~
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
2P x 20
*Intra-Aid gone... *
2P x 20
2P x 20

>> NOTES FROM THE WORKOUT: I'm just going to let the numbers do the talking. Quick notes - my PR's (Weight or Sets or Reps) will be in BOLDED RED from now on. By far, the best Leg Workout I've had in at least two months. 16P on each side for 1 rep on Leg Press was surprisingly easy and felt AWESOME. Again, I had a bloody white shirt from the squats (don't know what is up with this... but I feel sorta "hardcore"... haha...)

I give full-credit for this workout to my five-days out of the gym, stuffing my face, and the addition of Intra-Aid to my workouts. In the next week or so, I will know for sure if this stuff is working... but by the looks of it, it definitely is. :)

Oh, and LOL @ me racking Leg Extensions at the end of my workout. Could've gotten more reps if I was fresh, will try in a few days! Also, LOL @ my "rest exercise" with the light DB lunges after my eight sets of SLDL.

Thanks everyone, again, for the continuous support. It's much appreciated, as always! Stay optimistic, keep smiling, train hard, and never let failure get the best of you... :D



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