Marco's Road To ShReDDedNesS, Aprli 18, 2009

[Marco90]

Road To ShReDDedNesS, Aprli 18, 2009

Stats

Age: 18 and one month
Height: 5'8
Weight: 255 lbs
Bodyfat: ~???%
Goals: Cut down for show and maintain muscle mass. Win show.

Workout Split

Monday:Back & Calves + Cardio
Tuesday: Chest & Abs + Cardio
Wednesday: Bi's, Tri's & Forearms + Cardio
Thursday: Shoulders & Traps + Cardio
Friday: Legs & Calves
Saturday: Cardio
Sunday: Cardio

**Note: My intensity and weight I use will start dropping as I get farther down the road. I will also go with "little muscle, big muscle" workout when my energy levels are done.

[Marco90]

Dec 31, 2008 - ARMS

Lee Priest & Robby Robinson

http://www.bodybuilding.com/fun/images/2006/superarms_tricepsa.jpg

http://www.scurvoriginalz.com/image/19064920.jpg

http://www.bodybuildingreviews.net/MHOF/RobbieRobinson/robinson9.jpg

Will post another one when I get back, I just want to get this log starteeeddddd

[BoxingAthlete08]

you probably have a good reason, but you work chest, then tris, then shoulders on consecutive days, can your tris handle this?

[Marco90]

you probably have a good reason, but you work chest, then tris, then shoulders on consecutive days, can your tris handle this?

when i do chest and shoulders i only do enough to stimulate the part, not the tris, like chest, on bench i go 3/4ths of the way up and take the tricep out of it, same with shoulers

[BoxingAthlete08]

oh ok

[samsuperjew5]

first.

[EC_Muscle]

nice log marco

[_Buckeye_]

Subbed good luck brah!

[dLewis187]

awesome.. any starting pics?

[ONpump17]

IN 10th!

[Marco90]

Dec 31, 2008 - ARMS
Went into the gym with a slight headache from reading muscle magazine on the way there. (mom was driving, its ok!!)
I got there and it felt nice to be in there so the headache went away, right away.

Concentration curls
30x12 <- warmup
35x12
35x12
40x10
40x10

EZ bar curls
105x12
105x12
105x10
105x12

One arm Bicep machine (preacher curls)
60x8
40x12
40x12
40x12

Strict dumbbell curls (no twisting crap)
45x8
45x8
45x8
45x8

Cable Pressdowns
160x12
190x12
200x12
200x12

One arm cable reverse pulldowns (horse shoe)
50x12
50x12
50x12
50x12

One arm dumbbell tri extension
55x12
55x12
55x12
55x12

one arm overhead cable extensions
50x12
50x12
50x12
50x12

forearms

[samsuperjew5]

nice man, although cgbp might be killer for tries

[Marco90]

nice man, although cgbp might be killer for tries

i do those, i just switched it up a bit this week :P

[justin94]

What do you think is better for arms, high volume, or low?

[Marco90]

What do you think is better for arms, high volume, or low?

somewhere in between, try 12,10,10,8

[ShayThor1989]

Good luck brah.

[Marco90]

thanks everyone!! im cheating semi hard tonight, dont want to leave the year hungry and sad!! But i will also keep it cleanish. and tomorrow, 100 percent back to it

[NathanielS]

Yesss marco blud this will be one to look out for! how much do you think you'll weigh when you're cut? Get your bodyfat measured if you haven't already and itll be relatively easy to work out =]

[Marco90]

Yesss marco blud this will be one to look out for! how much do you think you'll weigh when you're cut? Get your bodyfat measured if you haven't already and itll be relatively easy to work out =]

im getting my bf measured monday tuesday and wednesday of next week, all three days to get a better average. my diet is the same everyday and go to the gym everyday at the same time so it should be quite accurate. im hoping to weight in at 200ish for the show

[NathanielS]

200 at your height jeez, I can't imagine you getting much bigger naturally than that, maybe like 210 once you're low bodyfat.

Are you still eating like 8lbs of chicken a day and cutting on like 3500 calories haha?

[Loctus]

I'm so in that if this thread was a young girl I'd be sitting next to Chris Hansen right now.

[goat.]

in we need pics marco <3

[Marco90]

in we need pics marco <3
soon my child

I'm so in that if this thread was a young girl I'd be sitting next to Chris Hansen right now.

lel, good ****

[Marco90]

NEW YEAR DINNER

Didnt have much (which is good)

2 slices of smoked ham or whatever.
spaghetti with some tomato sauce.
mashed potoes
three slices of italian bread
a glass of champagne

thats all for this cheat.

back to work tomorrow.

[frvrmuscle]

in on 1st page for Epic thread. GL with the comp/training man!

[Marco90]

in on 1st page for Epic thread. GL with the comp/training man!

thanks bro!! :D happy new year!!

[Helacool3]

IN and subbed:)

[PaC-mAn8]

Sup? :cool:

[Federerman101]

158 reps for biceps

Damn...

Your body can handle that?

I'm impressed

[Marco90]

158 reps for biceps

Damn...

Your body can handle that?

I'm impressed

my biceps are stubborn, i HAVE to shock them good.

[Marco90]

January 1st, 2009 - Shoulders/Traps

http://www.markus-ruhl.com/xtcshop_dt/images/product_images/popup_images/187_0.jpg

http://blogmuscle.files.wordpress.com/2006/10/jamfor.jpg

http://www.rbgilbert.com/images/roncoleman.jpg

http://www.bodybuilding.com/fun/south75p4big.jpg

Bent over lat rises
30x12 - warmup
guy started talking to me.. 5 mins
30x12 -warmup
50x12
50x12
50x10
50x8

BB Shugs
225x12
315x12
315x12
315x12

Seated Military Press (machine)
100x12 - warmup
170x12
190x8
170x12
170x12

Behind the neck pulldowns
165x12
180x11
180x8
180x8 -> 120x6

Side lat rises
35x12
35x12
35x10
35x8

DB shrugs
110x12

[Marco90]

January 1st, 2009 - Diet

11:00AM
2 scoops 100% whey
2 Lipo 6x
Multivitamin

11:30
10 egg whites
3 slices of bread (50 cals each)
1/2 cup oatmeal

1:45 GYM
PWO shake
2 scoops whey
8fl oz orange juice
3 tablespoons flax meal

4:30 PWO meal
8oz chicken
2.5 oz (dry) WW pasta
broccoli

7:00PM
8oz chicken
2.5 oz (dry) WW pasta

10PM
Syntha - 6 shake

1AM
Cup cottage cheese

BED


**Will keep updating as the day goes by, I will also update my cardio on here or if i do it PWO ill add it to the workout post**

[joeyp978]

In, Strong Lipo 6x, lel I got Lipo 6 for when I cut, it was on sale at Vit Shoppe for 25 dollars so I just bought it now.



BTW The Lat Machine I dont believe was what you were talking about, its like a machine that is controlled, easier than the cable pull down, the cable just feels awkward.

[Marco90]

In, Strong Lipo 6x, lel I got Lipo 6 for when I cut, it was on sale at Vit Shoppe for 25 dollars so I just bought it now.



BTW The Lat Machine I dont believe was what you were talking about, its like a machine that is controlled, easier than the cable pull down, the cable just feels awkward.

lol, i sea. I do cable (225) and its ROUGH. i use straps lel.

[PaC-mAn8]

Idk about using Guggelsterones (lipo) at your age marco.

You could have just gone with a simple fat burner.

[Marco90]

Idk about using Guggelsterones (lipo) at your age marco.

You could have just gone with a simple fat burner.

im on the gear breh, whats somethign worse i could really take? lol

[DatTeenLifter]

im on the gear breh, whats somethign worse i could really take? lol

are u really? i thoguh u were waiting till like 21?

where did u even get roids?

[Marco90]

are u really? i thoguh u were waiting till like 21?

where did u even get roids?

top secret breh, i have 3 more cycles already. :)

[PaC-mAn8]

top secret breh, i have 3 more cycles already. :)

Not gonna mention the cycle?

PCT?

[PK-III]

G/L Marco cant wait to see you shredded. (nO hOmO)

[rdrb]

Subb'd, this log is gonna be awesome.

[seren1ty]

did you experience any depression/anxiety during your nolvadex/clomid?

[frvrmuscle]

Not gonna mention the cycle?

PCT?

Only if he wanted to get the thread locked, obviously. lol

[Marco90]

did you experience any depression/anxiety during your nolvadex/clomid?
i still have 4 weeks to go in my cycle

Subb'd, this log is gonna be awesome.
thanks brotherr!!

G/L Marco cant wait to see you shredded. (nO hOmO)
me neither lol

Not gonna mention the cycle?

PCT?
heavy pct lol, sustanon 250, pct = nolva/clomid
THATS ALL IM SAYING, NO MORE QUESTIONS ABOUT THE CYCLE, PM IF U WANT ANSWERS

[Charliesaurus]

**** brah high volume arm workout.

How many sets did you use when you were building all that mass? Tri's and Bi's? I'm trying to figure that out now

[Marco90]

**** brah high volume arm workout.

How many sets did you use when you were building all that mass? Tri's and Bi's? I'm trying to figure that out now

i did basically the same but kept the reps at 8-10

[ONpump17]

are u really? i thoguh u were waiting till like 21?

where did u even get roids?

i didnt say it, but i KNEW this would come up eventually... markus ruhl pict is awesome

[Charliesaurus]

i did basically the same but kept the reps at 8-10

So 12-16 sets each?

[Marco90]

So 12-16 sets each?

try to keep it at twelve or 10 if you can, my arms dont respond to a lot of stuff so i keep it high, i would say 10ish to twelve would be good

[Charliesaurus]

try to keep it at twelve or 10 if you can, my arms dont respond to a lot of stuff so i keep it high, i would say 10ish to twelve would be good

Alright I was thinking of

BB Biceps Curls 4 sets
Alternating Dumbbell Curls 4 sets
Hammer Concentration Curls 3 sets

Cable Pushdowns 4 sets
Overhead Triceps Extentions 4 sets
One Arm Reverse Cable Pushdowns 3 sets

Does that look good

I've been really underdoing my arms lately

[Marco90]

Alright I was thinking of

BB Biceps Curls 4 sets -> light preacher curls (super set)
Alternating Dumbbell Curls 4 sets
Hammer Concentration Curls 4 sets

Cable Pushdowns 4 sets
Close Grip Bench Press 4 sets
One Arm Reverse Cable Pushdowns 3 sets

Does that look good

I've been really underdoing my arms lately

fixed.

[joeyp978]

lol, i sea. I do cable (225) and its ROUGH. i use straps lel.

Cable is on a totally diff level, I cant get 210 on the freakin cable machine no way lel.

It feels wierd though I dont like using it.

Straps are ok breah u aint no powerlifter, o wait, u sed u competin, nvrm

[Marco90]

Cable is on a totally diff level, I cant get 210 on the freakin cable machine no way lel.

It feels wierd though I dont like using it.

Straps are ok breah u aint no powerlifter, o wait, u sed u competin, nvrm

i dont use straps on deadlift, ****s up my grip, just good ol chalk

[Marco90]

January 2, 2009 - Legs

http://runkz.files.wordpress.com/2007/05/tom-platz.jpg

http://www.straighttothebar.com/images/posts/071103_tomplatz.jpg

http://kulturystyka.pl/wp-content/uploads/2008/02/tpl.jpg

http://www.bodybuilding.com/fun/images/2007/michael_kingsnorth_interview_p.jpg

Squat
315x8
315x10
225x12 (3sec pause at the bottom)
225x12 (3sec pause at the bottom)

SLDL
225x10
225x8
225x12

Seated Leg curl
180x12
210x12
210x12
210x12

Leg Extensions
150x15
170x15
170x15
170x15

Seated Leg Press (cable machine)
395x8 (feet together)
395x8 (toes out)
395x8 regular
395x8 regular

calves

[Marco90]

January 2, 2009 - Diet

10:30AM
2 lipo 6x
multivitamin

11AM
1 Scoop whey
3 tbsp flax meal
10 egg whites
6 ww toast

1PM
8.5oz chicken
2.5oz (dry) ww pasta

3PM
2 scoops syntha-6
2.5oz (dry) ww pasta

PWO
2 scoops whey
3 tbsp flax meal

8PM
3oz swiss cheese (trying to get into keto now)

11PM
1/2 cup riccota cheese

[Marco90]

I have thought about it and tomorrow, I will start Ketosis.. I've done it before so I have some experience on it, Ill probably carb up every two weeks or so.. I want to start tomorrow and not Monday so Monday I hopefully come in with energy at the gym after keto has kicked in over the weekend

[Loctus]

I have thought about it and tomorrow, I will start Ketosis.. I've done it before so I have some experience on it, Ill probably carb up every two weeks or so.. I want to start tomorrow and not Monday so Monday I hopefully come in with energy at the gym after keto has kicked in over the weekend

1st of all, you know that you will feel like absolute crap before you enter ketosis, right?

2nd of all, eat a cheatmeal once a week, shouldn't that be enough for carbs?

[Marco90]

1st of all, you know that you will feel like absolute crap before you enter ketosis, right?

2nd of all, eat a cheatmeal once a week, shouldn't that be enough for carbs?

1. Yes, thats why Im starting two days before training to minimize that time
2. Ill do a refeed (not cheat meal) every week but the first one will take two weeks to ensure ketosis

[joeyp978]

wtf is ketosis, and




you averaged your bf % right?

[GutRott]

wtf is ketosis, and




you averaged your bf % right?

the search button is your friend

[KineticWall]

I have thought about it and tomorrow, I will start Ketosis.. I've done it before so I have some experience on it, Ill probably carb up every two weeks or so.. I want to start tomorrow and not Monday so Monday I hopefully come in with energy at the gym after keto has kicked in over the weekend

thats pretty smart, i freaken hate keto but it works


wtf is ketosis, and


Keto is adtkins on crack pretty much, its a super low/no carb diet

this makes your body produce keteons which burn fat for energy
something ot that effect, im no expert on it. this site has its own keto section ofrum tho :)

[samsuperjew5]

anabolic diet> keto

and


anabolic diet+ anabolic steroids= win


just sayin

[MrCarl.]

Good luck man. You're going to look absolutely sick after you cut.

[al_77]

My friend was on the keto over the summer, and he's only 15.....He lost tons of weight but gained strength and said he felt like an animal once the ketosis actually kicked in.

Good luck.

[rdrb]

You take Syntha-6? What's it like and what flavor do you use?

[Mr. Manlet]

how the fuk u guise get money for the gear :mad:

fukkkkkkkk not having a job....full time school blows ass

[Loctus]

how the fuk u guise get money for the gear :mad:

fukkkkkkkk not having a job....full time school blows ass

Gear is cheaper then supplements..

[goat.]

Gear is cheaper then supplements..

not really... :S

[Mr. Manlet]

Gear is cheaper then supplements..

what if i dont take supplements...................................and no...PH are cheaper tho

[Loctus]

not really... :S


what if i dont take supplements...................................and no...PH are cheaper tho

Since discussing AAS prices=breaking the rules, and discussing AAS here=breaking the rules, I'll try to be quick about it:

A months worth of Testosterone: Cheaper then a bag of whey.

[Mr. Manlet]

Since discussing AAS prices=breaking the rules, and discussing AAS here=breaking the rules, I'll try to be quick about it:

A months worth of Testosterone: Cheaper then a bag of whey.

hmmmmmmmm....................i like this logic

[Marco90]

You take Syntha-6? What's it like and what flavor do you use?

every flavor (srs)

choc mint is not that great

[Vikingur]

why banned?

[tyty88]

x2 why banned i expect pics from your vacation to banned camp brah

[PK-III]

Brbfbi

[goat.]

im bumping this mother ****er because your back and i wanna know how your doing.

[ONpump17]

2nd on this being bumped up!

[Marco90]

this is the old one, check out the new one

[Lamica710]

be serious, be silly, be yourself or anyone else really.
When is the next post comming on this topic.
Regards