marco~~**Road To Swole**~~marco

[Marco90]

Hi, road to swole.


Feb 22, 2009 - Off day

1
105g grits
5 eggs
1 scoop protein
3 fish caps
1 multi

2
8.5oz chicken
corn bread
lentils
brown rice
broccoli

3
2 corn tortillas
cornbread
8oz chicken

4
2 scoops of whey
peanuts
1/2 cup oatmeal

5
steak
broccoli

6
1 scoop whey
4 cups milk
3 fish caps
1 multi

[Bondons]

1st

[samsuperjew5]

2nd

[goat.]

3rd. im the one who told ihm to do this.

[PumpinPaddy]

this is like your 15th journal

[Marco90]

thanks everyone, i only have one pic that i have taken, this was 2 weeks ago
http://i2.photobucket.com/albums/y28/Purkitron/02-17-09_1843.jpg

[goat.]

this is like your 15th journal

u mad?

[goat.]

thanks everyone, i only have one pic that i have taken, this was 2 weeks ago
http://i2.photobucket.com/albums/y28/Purkitron/02-17-09_1843.jpg

we cant see **** with that picture. ( no hate)

[EC_Muscle]

lookin swole marco (no homo )

[BeanieWells]

when you gonna cut bro?

[ONpump17]

i am IN!!!

now stay with it...i did with mine...

or do i hafta facebook poke you?

[Marco90]

i am IN!!!

now stay with it...i did with mine...

or do i hafta facebook poke you?

ill still with it if i dont get banned again breh, no facebook poking will be necessary

[ONpump17]

ill still with it if i dont get banned again breh, no facebook poking will be necessary

awesome, cuz facebook pokes r strong homo (no homo)

[Marco90]

Feb 23, 2009 - Chest/Calves

Incline Press
245x10
295x8
315x8
320x4

Bench Press
245x10
275x8
315x8
315x8

Incline DB Flys
70'sx12
85'sx10
95sx8 - > 45'sx12

Machine Flys
190x12
205x10
250x8
205x10 - > 95x8 (really really squeezed)

Cable Cross
60x12
60x12
70x10
70x10

---Calves---

[goat.]

Feb 23, 2009 - Chest/Calves

Incline Press
245x10
295x8
315x8
320x4

Bench Press
245x10
275x8
315x8
315x8

Incline DB Flys
70'sx12
85'sx10
95sx8 - > 45'sx12

Machine Flys
190x12
205x10
250x8
205x10 - > 95x8 (really really squeezed)

Cable Cross
60x12
60x12
70x10
70x10

---Calves---

holy ****ing ****. bro you MUST get a video on this 315 x 8 incline bench. seriously damnnnn thats impressive man. lol

[Marco90]

holy ****ing ****. bro you MUST get a video on this 315 x 8 incline bench. seriously damnnnn thats impressive man. lol

ill get one next monday breh

[Marco90]

my current stack is this:

Fish oil
Multi
Whey

ive been off creatine for 4 weeks now, will start back up monday

[MrCarl.]

Good luck. I must say you are damn big and phuking strong.
gjdm

[goat.]

ill get one next monday breh

i look forward to it .

[Mr. Manlet]

damn...strong fukin chest bro

[Marco90]

damn...strong fukin chest bro

thanks a lot bro!!



February 24, 2009 - Back - ****ty workout

Wide-grip lat Pulldowns
150x12 (warmup)
150x12 (warmup)
195x12
225x8
225x8
210x9

Bent-Over Rows (this is where i started ****ing up)
135x8 (warmup)
225x10
225x10
225x11
225x8

High Row
4-45'sx12
6-45'sx8
6-45'sx8
6-45'sx10

Seated Cable Row (this was a ****ty one too, I felt with 45% strength today)
195x12
225x8
180x8
180x12

T-Bar Rows (had a good finisher)
4-45'x12 (warmup)
5-45'sx12
6-45'sx10
6-45'sx10
6-45'sx12

60grams maltodextrin 20 minutes before my protein

[goat.]

thanks a lot bro!!



February 24, 2009 - Back - ****ty workout

Wide-grip lat Pulldowns
150x12 (warmup)
150x12 (warmup)
195x12
225x8
225x8
210x9

Bent-Over Rows (this is where i started ****ing up)
135x8 (warmup)
225x10
225x10
225x11
225x8

High Row
4-45'sx12
6-45'sx8
6-45'sx8
6-45'sx10

Seated Cable Row (this was a ****ty one too, I felt with 45% strength today)
195x12
225x8
180x8
180x12

T-Bar Rows (had a good finisher)
4-45'x12 (warmup)
5-45'sx12
6-45'sx10
6-45'sx10
6-45'sx12

60grams maltodextrin 20 minutes before my protein

good work

[Marco90]

February 25, 2009 - Rest Day

today was not supposed to be a rest day but **** came up and it ****ed with my eating schedule so i decided to just use it as rest day and make up for it saturday. which i might be doing this from now on.

[ONpump17]

February 25, 2009 - Rest Day

today was not supposed to be a rest day but **** came up and it ****ed with my eating schedule so i decided to just use it as rest day and make up for it saturday. which i might be doing this from now on.

i c

check my log

in sig
vv

[Marco90]

February 26, 2009 - Shoulders/Traps

Very Good Workout

Bent-Over DB Raises
20'sx8 (warmup)
40'sx12
40'sx10
40'sx9
40'sx8

Shoulder Press (Smith Machine)
115x12 (warmup)
205x12
225x10
245x7
225x6 -> 135x10

Side Lat Raises (Seated, Very strict form)
30sx10
30sx10
30sx8
30sx8

Arnold Press
30x12
My delts were too tired to do anymore.

DB Shrugs
100x12
110x12
120x12
130x10

SM Shrugs
315x12
405x12
315x8
315x12

[Born2Grow]

Strong workout bro
Any reason why you're using the smith machine for shoulder presses?
Subbed btw

[Marco90]

Strong workout bro
ny reason why you're using the smith machine for shoulder presses?
Subbed btw

Yes,

I use it because I keep my form very strict and I get more range of motion, I do free weight shoulder press too but I like the strictness and the way it works the delts.

"Your muscle does not know if you are using machine or free weights, if you stimulate it the right way, it will grow"

-Ronnie Coleman

(Not the exact quote, but he said something very similar)

[ice_man89]

nice lifts, subbed

[EC_Muscle]

awesome, cuz facebook pokes r strong homo (no homo)

damn man you shaved your fro!

[PK-III]

You keep gettin banned for talkin about the http://estb.msn.com/i/45/50873E12139B705DEC902A9475B115.jpg?

How's the cutting going?

[Turbomunkey]

i can never get the bench perfectly centered for Smith machine shoulder press....

[Marco90]

You keep gettin banned for talkin about the http://estb.msn.com/i/45/50873E12139B705DEC902A9475B115.jpg?

How's the cutting going?
hah, its good man, the pic made me laugh, repped.

i can never get the bench perfectly centered for Smith machine shoulder press....

your turbo, and your a munkey. gtfo

[Marco90]

February 27, 2009 Legs

Squat
135x8 (WU)
225x4 (WU)
315x10
365x8
405x8
510x1
wFsBjc5LpRc
Stiff Leg Deadlift
225x12
275x10
315x8
335x8

Leg Press
580x12
760x12
850x10
900x8

Seated Leg Curl
180x5 (WU)
225x12
240x12
255x5
75x12 (each leg)

Calves

[avenged7x4lyfe]

holy tits amazing lifts man

[goat.]

nice squat. probably could have gotten 2.

[Marco90]

nice squat. probably could have gotten 2.

I probably could have :(

[Marco90]

February 28, 2009

Bicep/Tricep

FORGOT MY PAD SO I CANT REMEMBER THE EXACT SETS SO ILL JUST POST THE EXERCISES

EZ-Bar Curl

Preacher DB

Alternate DB -> Concentrations

CG Bench

Cable Pushdown

Reverse Cable Pulldown

[Born2Grow]

Nice arm day bro!

[Marco90]

Nice arm day bro!

thanks breh

[Marco90]

March 1, 2009 - Rest day

Some changes will be made to my diet starting tomorrow, also its supposed to snow tonight and its been raining for 3 days nonstop so that will freeze. MAYBE the gym might be closed tomorrow, who knows.. my workout partner said we could use his bench to at least... bench and some DB's hes got for some flys.. problem is, he lives by the gym, I live on a downhill coldasak


DAMN IT.

Other news, I might go to 2010 teen nationals.. if I feel im ready

[ONpump17]

Other news, I might go to 2010 teen nationals.. if I feel im ready

DO IT PHAGGOTT!

i finally returned that do it phaggot 2 u

and im adding abs & cardio on tues & thursday so ull c that on my workout log in a few

[Marco90]

DO IT PHAGGOTT!

i finally returned that do it phaggot 2 u

and im adding abs & cardio on tues & thursday so ull c that on my workout log in a few

alright, i ned to start doing abs myself

[ONpump17]

alright, i ned to start doing abs myself

thar. i added it on mah workout log

[Marco90]

legs.
http://i2.photobucket.com/albums/y28/Purkitron/03-01-09_1817.jpg

[ONpump17]

some nice mass there

[bjoh17]

u natty?

[Ka0s]

some of the lifts in here are unreal

[Turbomunkey]

bump

[Domstar104]

how long you been liftin for marco?

[ONpump17]

strong bump

[Lamica710]

Thanks for the comment bigbird. I couldn’t agree more. A little helpful information never hurt anybody!