MarkVI takes it to the next level - Quest to the stage!

[MarkVI]

Now that's probably the issue, thanks. Since I always played soccer, I am used to being on the balls of my feet and am actually not very flat footed. I'll look into it.

well you as a person don't need to be flat footed, but you need flat soles - try getting some converse shoes or even squat and dead in your socks. It will make a big difference.

[IndianForeigner]

well you as a person don't need to be flat footed, but you need flat soles - try getting some converse shoes or even squat and dead in your socks. It will make a big difference.
I remember squatting in my socks before and really liked it; thanks for the advice

[Nutir]

http://www.honolulumagazine.com/Honolulu-Magazine/Urban-Archaeology/March-2010/The-Next-Horrible-Shoe-Fad/vibram-fivefingers-classic-shoes.jpg


ftw!

[lth]

Insane looking sessions bro! You look like you're actually getting stronger as you progress!

[soundcheck129]

I thought I was the only one who did feet-together squats. Good to see you're killing it as always brah!

[The_Animal11]

I remember squatting in my socks before and really liked it; thanks for the advice

just a suggestion, i swear by my Nike Frees on squat and deadlifting days. best pairs of shoes i have ever owned. very flat,thin sole.

[Blitz n destroy]

http://www.honolulumagazine.com/Honolulu-Magazine/Urban-Archaeology/March-2010/The-Next-Horrible-Shoe-Fad/vibram-fivefingers-classic-shoes.jpg


ftw!

This.!

I got a pair 3 weeks ago...I havent worn anything else since.

[MarkVI]

http://wmagazine.com/Honolulu-Magazine/Urban-Archaeology/March-2010/The-Next-Horrible-Shoe-Fad/vibram-fivefingers-classic-shoes.jpg
lmao I want some!!

ftw!


Insane looking sessions bro! You look like you're actually getting stronger as you progress!
I think I am dude! Cardio added in the mix ftw, I don' get winded after 8 reps haha

I thought I was the only one who did feet-together squats. Good to see you're killing it as always brah!
:cool: we're the cool kids

just a suggestion, i swear by my Nike Frees on squat and deadlifting days. best pairs of shoes i have ever owned. very flat,thin sole.
Nike Frees I've heard awesome things about!

This.!

I got a pair 3 weeks ago...I havent worn anything else since.

Really? for realz realz?

[Nutir]

Yeah they're pretty fun, I have a pair of the first gen ones :D

Use them to jump rope and stuff

[NTT91]

nice work in here as always bro!

[Blitz n destroy]

Really? for realz realz?

Really. Notable difference in movement and stability as well. They are amazing to train in, and far more comfortable than my Under Armour shoes to work in. I've been wearing them every where I can. Workouts, walks, runs, rock climbing, work, grocery shopping. Feels good man.

[cawiau]

Good work in here bro, keep kicking ass :)


Really. Notable difference in movement and stability as well. They are amazing to train in, and far more comfortable than my Under Armour shoes to work in. I've been wearing them every where I can. Workouts, walks, runs, rock climbing, work, grocery shopping. Feels good man.

I have been hearing the same thing... Thinking about trying thrm out:p

[MarkVI]

nice work in here as always bro!
Thanks bro!! Getting it done!


Really. Notable difference in movement and stability as well. They are amazing to train in, and far more comfortable than my Under Armour shoes to work in. I've been wearing them every where I can. Workouts, walks, runs, rock climbing, work, grocery shopping. Feels good man.
that's awesome, I think I might buy a pair

Yeah they're pretty fun, I have a pair of the first gen ones :D

Use them to jump rope and stuff
right on - I need you to shrink them and hand em over

Good work in here bro, keep kicking ass :)

I'm tryin!

[MarkVI]

Pull

Barbell Rows
135 x 20
185 x 15
245 x 12 x 3 drop to 185 x 8 drop to 135 x 8

Tbar Rows
2p's x 12
3p's x 12
4p's x 12
5p's x 10 drop to 4p's x 6 drop to 3 p's x 6
3p's x 12 x 2

HS Row
2p's x 12
3p's x 10 x 3 last set drop to 2pps x 10

Seated Dhandle Rows
120 x 12 x 2
135 x 10 drop to 90 x failure

BB curls
70 x 15
125 x 7+2
100 x 8 drop to 50 x failure
80 x 8 drop to 50 x failure
80 x 8 drop to 50 x failure

Seated DB curls
35 x 12 x 3 all sets drop to 20's x failure
FST-7 Cable Curls
"15" x 10-15 x 7

AM Cardio: 40 minutes fasted

Absolutely Killed it, back and bi's toast. Added in Tbar rows for the first time since back injury in early january, 5 plates is a little strenuous on my lower back still.....if I do these again, only 3 or 4 for high reps and junk.

10 weeks to go, time to kick it into high gear!!!

[DTrulez616]

10 weeks out and still killing it with all the epic drop sets!

[ehlisl]

Pull

Absolutely Killed it, back and bi's toast. Added in Tbar rows for the first time since back injury in early january, 5 plates is a little strenuous on my lower back still.....if I do these again, only 3 or 4 for high reps and junk.

10 weeks to go, time to kick it into high gear!!!


Great work Alex! Good news on the tbar's too, all the exercises are back!! :D

This is when it starts to get fun!!

[141455675]

I be lurking :cool:

[The_Animal11]

did you do BB rows twice yesterday or is that second one supposed to be DB rows?


nice workout though man! love the tbar row drop sets!

[MarkVI]

10 weeks out and still killing it with all the epic drop sets!Thanks bro, lots of drop sets on back for me, feel it works well for me


Great work Alex! Good news on the tbar's too, all the exercises are back!! :D

This is when it starts to get fun!!
Thanks Luke!! Time to tear it up even more, doing it big and doing it right!

I be lurking :cool:
oh hai dude

did you do BB rows twice yesterday or is that second one supposed to be DB rows?


nice workout though man! love the tbar row drop sets!

lmao those were supposed to say BB curls -- fixed.

And thanks, lots of drops on the bar for the win!

[MarkVI]

Legs

Smith Squats - feet outside of shoulder width and out in front
1pps x 12
2pps x 15
3pps x 15 - start superset here
4pps x 12
4pps x 15
5pps x 7 + breathing reps for 12 total!

SUPERSET

Lying leg curls
110 x 15 x 4

Feet Together Smith Squats
**pause at bottom**
2pps x 15 x 3

SUPERSET

Lying Leg Curls
120 x 12 x 3

Feet Together Leg press
**3 second negatives with pause at bottom**
3pps x 20 x 3


AM Cardio - 40 minutes Fasted

WOW, big workout - my legs are fried and this was a fast paced workout cause I got to the gym late. Very little rest times. Smith squats were $$, I feel such a better MMC with my legs now, flexing from the the heel and forcing blood into those suckers much better than I had been doing.

Legs were absolutely destroyed today.

[MarkVI]

Also took a bad pic .... washed out but whatev.

http://i373.photobucket.com/albums/oo171/dmarkvi/Photo-0128.jpg

[cawiau]

Strong legs workout and looking good in the picture...
How many weeks out? Keep me posted!

[TripTastic]

fantastic problems dude... keep it up

[MarkVI]

Strong legs workout and looking good in the picture...
How many weeks out? Keep me posted!

68 days! under 10 weeks, coming to down to fun fun times now!


fantastic problems dude... keep it up

Good point lol, it'll come down to the wire.

[ehlisl]

Looking great buddy! Seeing some great progress and keeping the size. The closer you get the more 1-2 lbs show! Keep killing it all the way to the stage Alex!! Hopefully we can hit some posing sessions soon!

Ill bring a real camera!! :D

[TripTastic]

68 days! under 10 weeks, coming to down to fun fun times now!



Good point lol, it'll come down to the wire.

lmao... dude.... i meant progress.... hahahahahaha u are looking really good man.... great progress over the years

[MarkVI]

Looking great buddy! Seeing some great progress and keeping the size. The closer you get the more 1-2 lbs show! Keep killing it all the way to the stage Alex!! Hopefully we can hit some posing sessions soon!

Ill bring a real camera!! :D

Thanks Luke! Posing would be great -- I DO have an actual camera lol, I just never think to bring it.


lmao... dude.... i meant progress.... hahahahahaha u are looking really good man.... great progress over the years

Oh....well then, thank you kind sir!

[MarkVI]

Push

HS Iso Shoulder Press
1pps x 20
2pps x 15
3pps x 8 PR
3pps x 7 drop to 2pps x 6 drop to 1pps x 12

One Arm Side Laterals
40 x 20 drop to 30 x 12
45 x 15 drop to 30 x 12 drop to 20 x 15 Repeat x 3!! OUCH!
Cable lateral giant set
"10" x 15,12,8 per side
Upright Rows
80 x 15 x 3

Flat HS Iso press
1pps x 15
2pps x 10 PR!
2pps x 8
2pps x 8 drop to 1pps x 10
Kyser Chest Press
110 x 15
120 x 12
120 x 8
110 x 8 drop to 90 x failure
Low pulley cable fly
25 x 8-10 x 3
20 x 10-12 x 2
SUPERSET
Pushdowns
65 x 20
80 x 10-15 x 4

DB overhead Extensions
80x10x3
SUPERSET
Over head tricep extensions
40 x 8 x 3

AM Cardio - 40 minutes fasted

Great Workout, Set some PR's. Had just insane pumps from the two chest presses, the keiser machine really torches your upper chest! Just awesome. Had not done Upright rows for a while and no wrist pain and they were moneyyyyyy. Fantastic workout and posing is coming along, though I get winded easily during it lol.

I'm so motivated and locked in on this, 67 days to bring it the best I can! Lightweights here I come :D I weigh in on saturday or sunday to see if I budged much this week. Cross they fingers!

[ehlisl]

Push

Great Workout, Set some PR's. Had just insane pumps from the two chest presses, the keiser machine really torches your upper chest! Just awesome. Had not done Upright rows for a while and no wrist pain and they were moneyyyyyy. Fantastic workout and posing is coming along, though I get winded easily during it lol.
I'm so motivated and locked in on this, 67 days to bring it the best I can! Lightweights here I come :D I weigh in on saturday or sunday to see if I budged much this week. Cross they fingers!



Probably one of the best little extras during prep is posing post weights, almost like some more cardio please!!!

Lock it down and keep up the work Alex!! #'s will follow!!

[DTrulez616]

Pulling out some volume today bro. So are you done with HIIT cardio now?

[MarkVI]

Probably one of the best little extras during prep is posing post weights, almost like some more cardio please!!!

Lock it down and keep up the work Alex!! #'s will follow!!

Ya it is! Hard work lol -- it's staying locked down and focuzed like a lazer beam! Lightweights is not out of the question :cool:


Pulling out some volume today bro. So are you done with HIIT cardio now?

Thanks bro - standard WO over here :D

HIIT has been the same from the beginning -- after refeed meal and that's it, 40 minutes of it lol.

[NTT91]

3 plates per side on shoulder press?! damn bro, nice work.

[MarkVI]

3 plates per side on shoulder press?! damn bro, nice work.

Thanks bro -- Have to keep it up or this won't happen the way I want!!

[MarkVI]

Pull

Pullups
BW x 15 BIG PR for this bodyweight
BW + 10 x 12 PR
BW + 10 x 8
BW + 10 x 7 drop to BW x 5

Reverse close grip pulldowns
135 x 12
180 x 10 x 2
165 x 10 x 2 last set drop to 105 x failure
Barbell Smith Rows
**smith bar = 15**
105 x 20
155 x 15 x 3 last set drop to 105 x 15

SUPERSET

Stiff Arm Pulldowns
50 x 20
50 x 15 x 3 last set drop to 35 x failure
Face pulls - bar attachment
65 x 25
65 x 20
65 x 15

DB Curls
35 x 12
45 x 8
40 x 8 x 2 both sets drop to 25 x utter failure ~ 20
Seated Preacher
65 x 10 drop to standing x 10
65 x 8 + 3 drop to standing x 8
65 x 7 drop to standing x 5
65 x 8 drop to standing x 5
Hammer Curls
35 run the rack ------- through 15's x 3
Iron Cross Curls
15 x 10-15 x 4

AM Cardio - 40 minutes Fasted

Awesome workout - absolutely killed it! I left nothing behind in the gym, poured it all out today for sure! Biceps I did a bit different, on every curl on every rep there was a slow negative and tension stayed on the bicep the entire time....bi's pumped to new sizes :D

Really want my coach to get back from Hawaii so we can assess what it will take to get to lights and what I need to do....More Work! and Legs tomorrow yeaaaa buddy!

[The_Animal11]

bb rows on the smith huh? dont think ive ever done that, even just picturing it is awkward

[ehlisl]

Pull


Awesome workout - absolutely killed it! I left nothing behind in the gym, poured it all out today for sure! Biceps I did a bit different, on every curl on every rep there was a slow negative and tension stayed on the bicep the entire time....bi's pumped to new sizes :D

Really want my coach to get back from Hawaii so we can assess what it will take to get to lights and what I need to do....More Work! and Legs tomorrow yeaaaa buddy!

Great work Alex! Leave it all at the gym and comeback for some more!! Kill the wheels buddy!!


bb rows on the smith huh? dont think ive ever done that, even just picturing it is awkward

Don't knock it till you try it Matt ;) Love those!!!

[fgfan1]

...wow

you are a freak :D

in the good sense of course

[MarkVI]

bb rows on the smith huh? dont think ive ever done that, even just picturing it is awkward

Dude they're awesome! Definitely a bit different than free barbell rows but you can find some really good positions to torch your back.


Great work Alex! Leave it all at the gym and comeback for some more!! Kill the wheels buddy!!



Don't knock it till you try it Matt ;) Love those!!!


That's right! I went to the gym with a mission today too and killed those stupid little quads


...wow

you are a freak :D

in the good sense of course

lol thanks Chuck -- I'm faaaaar from freak though, far far far.

[MarkVI]

Qauds

Note....one squat rack in the gym is lame.....really lame.

Smith Squats -- feet together out in front
1pps x 20 x 2
2pps x 15 x 2
3pps x 15 x 2
4pps x 15 x 2
2pps x 20 x 2 - 4 second negatives and 1-2 second pause at bottom

Leg press
**Varying toe position, all feet together low on platform**
3pps x 25 x 4 -- all these had breathing reps at some point!

Leg Extension
150 x 15
180 x 12 x 2
180 x 10 drop to 105 x failure drop to 75 x failure
One leg extension
**3 sets per 1 set**
60 x 12/12 - 10/10 - 8/8
60 x 13/13 - 10/10 - 8/8

AM Fasted Cardio - 40 minutes

Legs are still shakey, quads took a huge beating! I stayed on my heels and kept my toes elevated through all of the smith squats and leg press -- that really really makes it burn big and I got one hell of a nasty flex and squeeze on each rep! Just awesome workout, mental attitude is perfect right now. Time to get it done.

[IndianForeigner]

You're definitely on a roll; awesome workout. I know what you mean when you are talking about lack of squat racks. For example, when I've been to a Gold's a few times, there have only been a few racks; I love squatting and often I have had to resort to other exercises. It's actually remarkable how few people that I have seen squat, let alone exercise their legs at all, lol

[ehlisl]

Qauds

Note....one squat rack in the gym is lame.....really lame.

Legs are still shakey, quads took a huge beating! I stayed on my heels and kept my toes elevated through all of the smith squats and leg press -- that really really makes it burn big and I got one hell of a nasty flex and squeeze on each rep! Just awesome workout, mental attitude is perfect right now. Time to get it done.


Those smith squats have just blown up since we hit them Alex!...and during prep buddy!

As far as the mental aspect of the sport. It plays a bigger role than most give it credit!

[MarkVI]

You're definitely on a roll; awesome workout. I know what you mean when you are talking about lack of squat racks. For example, when I've been to a Gold's a few times, there have only been a few racks; I love squatting and often I have had to resort to other exercises. It's actually remarkable how few people that I have seen squat, let alone exercise their legs at all, lol


It's true, it seems that not a ton of people work them consistently, and once every 2 weeks is not consistent lol


Those smith squats have just blown up since we hit them Alex!...and during prep buddy!

As far as the mental aspect of the sport. It plays a bigger role than most give it credit!

I'll be honest, that was probably the first time in over a year or more that I had done smith squats! Those and lunges have really exploded for me since adding them back in, they're quickly becoming my favorites!

It's a lot mental, maybe too much for my liking since there's the mind games your brain plays with itself.

[IndianForeigner]

Once every two weeks? If that. lol

[MarkVI]

Push

Incline DB Press
70 x 10
75 x 10
130 x 7 +1 PR yeaaaa!
100 x 12
90 x12

Kaiser Chest Press
110 x 20
125 x 12
125 x 10

Incline Fly's
50 x 12
50 x 12
50 x 10
High Pulley Cable Fly
20 x 15 x 2

DB military - seated
50 x 15
70 x 10 x 2
65 x 8+3
Side Laterals Running the rack
40 x 12 --- 35 x 10 --- 30 --- 25 ---20 --- 15 --- 10
40 x 10 --- 35 x 10 --- 30 --- 20 --- 15 --- 10 --- 5 + 10second hold after failure
Incline Side laterals[i][u]
20 x 10/10
20 x 10/10
SUPERSET
[i][u]Cable lateral giant sets
15 x 12/10/8
10 x 10/8/8

Upright Rows
80 x 15
80 x 20 (some RP's)
SUPERSET
Front Raises to side raises
20 x 15/15 --- 20 x 12
20 x 12/12 --- 20 x 10

Dips
BW x 12
BW + 45 x 12
BW + 45 x 10
BW + 45 x 7 + negatives Drop to BW x 6
Pressdowns
80 x 12+3
80 x 10+3
80 x 9+2
80 x 8 drop to 50 x failure

AM Cardio - 40 minutes fasted

Great Workout with a big PR!!I slapped magnet plates onto our 120's and wow it went up surprisingly easy and the reps just kept going and going. chest was biggest it ever was today. Sets today were incredibly solid, stopped sooner than usual on chest and did less overall reps because I didn't need anymore.

Prep Updates:

Weigh in today -- 187 :(
Cals to 1900 from 2300
Cardio to 7 days a week from 5

GET READY FOR CHANGE!!!

[DTrulez616]

You Bench the same in one arm for the same amount of reps as I do with 2, lol wow.

[ehlisl]

Push

Great Workout with a big PR!!I slapped magnet plates onto our 120's and wow it went up surprisingly easy and the reps just kept going and going. chest was biggest it ever was today. Sets today were incredibly solid, stopped sooner than usual on chest and did less overall reps because I didn't need anymore.

Prep Updates:

Weigh in today -- 187 :(
Cals to 1900 from 2300
Cardio to 7 days a week from 5

GET READY FOR CHANGE!!!

Damn Alex! That took me a while to read let alone do it! Nice work buddy...and BOOM PR!!

Big changes + your work ethic = GOOD THINGS!! Always remember that weight is a number, pictures and mirrors dont lie! Just keep killing it like you are!







.....Told you the cardio would come in time :p ;)

[soundcheck129]

Dropping cals... no!!! My legs are shaking just reading your workouts brah :D

[MarkVI]

You Bench the same in one arm for the same amount of reps as I do with 2, lol wow.
Lol well I look up to people that do what I do with two in one as well so don't feel too envious!!

Damn Alex! That took me a while to read let alone do it! Nice work buddy...and BOOM PR!!
Big changes + your work ethic = GOOD THINGS!! Always remember that weight is a number, pictures and mirrors dont lie! Just keep killing it like you are!







.....Told you the cardio would come in time :p ;)
And you were right Luke!! the cardio is here -- trying to find ways to stay busy and not bored to death is rough lol

Dropping cals... no!!! My legs are shaking just reading your workouts brah :D

Dropping cals = teh moar cutz :D how's the training?!

[MarkVI]

Pull

BB rows -- shoulder width grip
135 x 25
225 x 15 x 4

Close Grip BB rows
185 x 15 x 3

Seated Low Row - cable
120 x 15
135 x 12 x 2
150 x 10 + 5 drop to 90 x lat cramping failure

High Cable row - unilateral
"60" x 10-12 x 3 per side

Stiff arm pulldowns
57.5 x 10-15 x 3
SUPERSET
Facepulls - bar attachment
57.5 x 20-25 x 3

DB curls
35 x 12
45 x 10
40 x 8 x 2
BB curls
90 x 9 drop to 50 x 12
90 x 9 drop to 50 x failure + about 6 forced reps...holy pump
Preacher Curls
**3-4 second negatives**
25 x 10-12 x 4 sets

Post cardio - 40 minutes

WOW great workout, I felt like CRAP all day until I got into the gym and man it just turned around. The squeezes on bb rows were just stupid awesome and the pump ridiculous!

Killing it!

[ehlisl]

Pull
Post cardio - 40 minutes

WOW great workout, I felt like CRAP all day until I got into the gym and man it just turned around. The squeezes on bb rows were just stupid awesome and the pump ridiculous!

Killing it!


You just started some huge changes so its going to happen, caffeine is your friend ;)

Nice work Alex and way to turn it up at the gym buddy! This is when we start to pull away from the pack!!

[fgfan1]

And you were right Luke!! the cardio is here -- trying to find ways to stay busy and not bored to death is rough lol


i know it's pretty obvious, but music? i don't know about you but it makes my cardio seem to fly by

...well considering how much you hate cardio i guess the chance of that happening is slim to none

[fgfan1]

Pull

BB rows -- shoulder width grip
135 x 25
225 x 15 x 4

Close Grip BB rows
185 x 15 x 3

Seated Low Row - cable
120 x 15
135 x 12 x 2
150 x 10 + 5 drop to 90 x lat cramping failure

High Cable row - unilateral
"60" x 10-12 x 3 per side

Stiff arm pulldowns
57.5 x 10-15 x 3
SUPERSET
Facepulls - bar attachment
57.5 x 20-25 x 3

DB curls
35 x 12
45 x 10
40 x 8 x 2
BB curls
90 x 9 drop to 50 x 12
90 x 9 drop to 50 x failure + about 6 forced reps...holy pump
Preacher Curls
**3-4 second negatives**
25 x 10-12 x 4 sets

Post cardio - 40 minutes

WOW great workout, I felt like CRAP all day until I got into the gym and man it just turned around. The squeezes on bb rows were just stupid awesome and the pump ridiculous!

Killing it!


bump ;)

[The_Animal11]

nice workout man! whatd you think of the close grip bb rows? never done those before

[MarkVI]

You just started some huge changes so its going to happen, caffeine is your friend ;)

Nice work Alex and way to turn it up at the gym buddy! This is when we start to pull away from the pack!!
yea buddy!! It's rough to keep the high training and cardio on low food. But, it needs to get done amirite? 62 days!!!!

i know it's pretty obvious, but music? i don't know about you but it makes my cardio seem to fly by

...well considering how much you hate cardio i guess the chance of that happening is slim to none
Ipod just broke not too long ago :(

BTW, not sure where the idea that I hate cardio came from, I actually enjoy it -- maybe not as much as some but I've never given off the impression that I actually hate it.

bump ;)
thanks ;)

nice workout man! whatd you think of the close grip bb rows? never done those before

Dude they're awesome!! I've tried them before but this is the first time I've done them where I did a full 4 sets of regular grip and it really hit the muscle in a great way.

[MarkVI]

Legs - Ham emphasis

Squats - regular stance
135 x 10
225 x 15
315 x 12 x 2
405 x 13 PR! Last 3 were breathing reps
405 x 11 last 5 were breathing reps
315 x 15
225 x 12

walking BARbell Lunges
100 x 10 per leg x 4
SUPERSET
SLDL
100 x 12 x 3 (same barbell for lunges)

Lying Leg curls
120 x 10-15 x 4
SUPERSET
Abductors
100 x 15 x 4

Single Leg Curl
60 x 10 x 2
50 x 12 x 2
Seated Leg press machine
"315" x 20 x 3

Cardio: 40 minutes of Fasted HIIT. BURNAGE

Big workout, the squats...wow, killed me. Awesomeness. Everything was a little slower paced after the squats, body was feeling it big time.

Got it done and am not looking forward to walking around tomorrow....Cardio tomorrow at 5:30am is going to be $$.

[DTrulez616]

Epic Squats my man! 4 plates in the hypertrophy rep range is just insane!

[The_Animal11]

holy leg day man. dem be huuuuuge numbers to be throwin around

[ehlisl]

Legs - Ham emphasis


Big workout, the squats...wow, killed me. Awesomeness. Everything was a little slower paced after the squats, body was feeling it big time.

Got it done and am not looking forward to walking around tomorrow....Cardio tomorrow at 5:30am is going to be $$.

Great squats buddy!! I was right there with you on the Cardio, but I bet the legs were probably a little tender, huh?! :D

[cawiau]

holy leg day man. dem be huuuuuge numbers to be throwin around

X 2 :eek::eek:
Sick leg day, you mean business ;)

[MarkVI]

Epic Squats my man! 4 plates in the hypertrophy rep range is just insane!

Thanks bro -- legs have been traaaashed and are still painful.


holy leg day man. dem be huuuuuge numbers to be throwin around

Thanks bro! Gotta keep it up till the end :cool:


Great squats buddy!! I was right there with you on the Cardio, but I bet the legs were probably a little tender, huh?! :D
Legs hurt sooo bad lol, it was really rough walking around yesterday and today ahaha.

X 2 :eek::eek:
Sick leg day, you mean business ;)
yes sir I do :D

[MarkVI]

Push

Standing Military warmups -- felt weak lol
Iso Shoulder Press
2pps x 15
3pps x 5
2pps x 12
2pps x 8 RP 4 RP 1 Drop to 1pps x 10

Side Laterals
Very very strict with pauses
25 x 20
25 x 20
25 x 15 drop to 20 x failure to 15 x failure to 10 failure to 5 x failure + 15 second hold
35 x 15 run the rack to failure - 5's + 15 second hold
Upright Rows
90 x 15 x 3
Cable side lateral Giant sets
10 x 12,8,6 x 2 (6 sets total)

Flat DB press
80 x 13
80 x 10
80 x 6
75 x 7
Incline Flye's
50 x 10 x 3 - 2 count pause and stretch
HS iso incline press
**total weight**
100 x 15
120 x 8-12 x 3
SUPERSET
Cable flye's
High position -- 2 x 10-15
Low position -- 2 x 10 -15

Incline Skullcrushers
50 x 25
90 x 12
90 x 10 x 2
WOW no pain...keeping it light
Pressdowns
80 x 10
72.5 x 10 x 2
SUPERSET
Over head rope extensions
40 x 7-10 x 3

AM cardio - fasted 40 minutes.

Great Workout, strength was down on the iso press, a bit frustrating but just by a few reps. Side laterals felt heavier too but I ripped those suckers, awesome squeezes.

I realized that I've had my heart rate at around 140-145 average for my cardio...that's "outside" of the fat burning range and what I was told to shoot for....opinions? I'm hoping Luke you have some wisdom but I'll take it from anywhere :D.

Big changes!!

[soundcheck129]

Ugh...40 minutes fasted cardio? Nasty. I feel like you're still burning fat despite being outside the ideal range, which is just an estimate anyway.

[DesireToGrow]

Keep going strong man. Lookin forward to watching all the hard work pay dividends.

[The_Animal11]

stick with it man! the loss of some explosiveness in prep SUCKS... but i think we're all startin to get there.

but on the bright side, we're gettin RRRRRRRIIIIIPPPPPPPPPPPPPPPED

[MarkVI]

Ugh...40 minutes fasted cardio? Nasty. I feel like you're still burning fat despite being outside the ideal range, which is just an estimate anyway.
You may be right, I hope so at least -- that range there isn't a lot of oxygen getting to oxidize the fat and burn it....so mainly glycogen which doesn't need O2 burns up, I dunno.

Keep going strong man. Lookin forward to watching all the hard work pay dividends.
Thanks bro! Working hard everyday, going to get there :D

stick with it man! the loss of some explosiveness in prep SUCKS... but i think we're all startin to get there.

but on the bright side, we're gettin RRRRRRRIIIIIPPPPPPPPPPPPPPPED
Yeah it happens, knew it would. But strength is overestimated especially in prep. Going to stimulate somehow!! Back today in 90 :cool:

[MarkVI]

Pull

Wide grip pullups
BW x 15
BW + 25 x 8 PR
BW + 25 x 5
BW + 10 x 7
BW + 10 x 5

Close Grip chinups
BW + 35 x 8
BW + 35 x 7 drop to BW x 5 + 4 negatives
Vbar attachment Pulldowns
150 x 10-12 x 3

Smith Rows
105 x 20 x 2
155 x 15 x 2
SUPERSET
Stiff arm pulldowns
50 x 10-15 x 4

Wide grip pulldowns - 1.5 count squeeze
135 x 10 x 3
SUPERSET
Stiff arm pulldowns
42.5 x 12 x 3

Barbell Curls
VERY slow and controlled - mega veinage and pumps
80 x 12 x 2
80 x 10 drop to 50 x failure
80 x 10 drop to 50 x failure

Cable rear curls
15 x 12
15 x 10
15 x 8
Concentration hammer curls - spider style
30 x 6-10 x 4

AM cardio - 40 minutes fasted.

Great workout today -- was stoked to get 8 SOLID pullups with 25. Great contractions and squeezes. Slowed biceps down a lot today and really focused on each squeeze. The veinage was obscene :cool:

58 more days to get those glutes shredded!

Also -- I've decided to do another show, August 7th here in Washington state - the Night of the champions. this show is 3 weeks after the first and both are national qualifiers which means the level of competition will be good! Can't wait to get on stage!.

[NTT91]

Awesome workout man, I like the bicep drop sets there. Great news on the second show man. Bring it on home!

[ehlisl]

Push

I realized that I've had my heart rate at around 140-145 average for my cardio...that's "outside" of the fat burning range and what I was told to shoot for....opinions? I'm hoping Luke you have some wisdom but I'll take it from anywhere :D.

Big changes!!

It's all good Alex. Call if you need anything else.



Pull

Wide grip pullups
BW x 15
BW + 25 x 8 PR
BW + 25 x 5
BW + 10 x 7
BW + 10 x 5

Great workout today -- was stoked to get 8 SOLID pullups with 25. Great contractions and squeezes. Slowed biceps down a lot today and really focused on each squeeze. The veinage was obscene :cool:

58 more days to get those glutes shredded!

Also -- I've decided to do another show, August 7th here in Washington state - the Night of the champions. this show is 3 weeks after the first and both are national qualifiers which means the level of competition will be good! Can't wait to get on stage!.

BACK DAY FTW!!!! Adding weight to the pullups too!

58 more days to get that ass diced buddy! Keep killing it!

[The_Animal11]

Yeah it happens, knew it would. But strength is overestimated especially in prep. Going to stimulate somehow!! Back today in 90 :cool:

agreed!! at this point we've pretty much got the size we're gunna have this time around haha. its time to get lean and show it off!

[DTrulez616]

Getting serious about this competing thing. I wish you luck man. You know I have ALOT of respect for the work you put in.

[IndianForeigner]

I like the variations of pullups/pulldowns; you're definitely going to be growing those lats. Good news on another show. I'm sure that you will be plenty ripped in time.

[MarkVI]

Awesome workout man, I like the bicep drop sets there. Great news on the second show man. Bring it on home!
Thank bro -- that seems to be a major factor in my bicep development lately!

It's all good Alex. Call if you need anything else.



BACK DAY FTW!!!! Adding weight to the pullups too!

58 more days to get that ass diced buddy! Keep killing it!
It's going to start getting nasty here pretty soon! Gonna keep killing it daily!

agreed!! at this point we've pretty much got the size we're gunna have this time around haha. its time to get lean and show it off!
Good point, gonna get shredded, but not going to complain if I make some improvements during :cool:

Getting serious about this competing thing. I wish you luck man. You know I have ALOT of respect for the work you put in.
Thanks man, means a lot -- great work yourself btw!

I like the variations of pullups/pulldowns; you're definitely going to be growing those lats. Good news on another show. I'm sure that you will be plenty ripped in time.
Variation is key - stimulation from all sides.


Getting there, but SO much work to be done, gonna get at it now!

[MarkVI]

Legs-Quads

Squats - Feet ~2 inches apart
135 x 15
225 x 15
315 x 15 Breathing reps for last 5
315 x 12
315 x 10
225 x 25 widowmaker set

Smith Squats --feet together and out in front
**ATG**
2pps x 15 x 5
SUPERSET
Leg Extensions
150 x 9-12 x 5

One Leg press
1pps x 15 x 4 per leg (giant set)
Narrow Leg press
3pps x 40
3pps x 30

Leg Extensions
180 x 10-12 x 4 last 2 sets drop to 105 x tear inducing failure
Lunges
BW x 20 steps each
BW + 40 x 10 steps per leg x 3 steps

AM cardio - 45 minutes fasted


Absolutely killed it. The pain I worked through today on some of these sets was the most I've ever had, I think I "leveled up" on this one lol.

Quads are absolutely torched, MMC was insane and they're still shaking. I'm really pleased with how the connection with my quads has really taken off - this offseason is going to get nasty!!

[DTrulez616]

I can probably barely touch 5 reps with 2 plates and you can go and bust out 25 after already doing some decent Squatting volume. Most impressive indeed.

[fittofattofit]

Looking pretty lean in that avi- lots of definition in the hammies. 8 weeks more cutting should see you nicely cut.
What do you expect your stage weight to be?

[TripTastic]

wheels are looking friggin great man

[NTT91]

god you are such a masochist with legs!

[ehlisl]

Legs-Quads

Absolutely killed it. The pain I worked through today on some of these sets was the most I've ever had, I think I "leveled up" on this one lol.

Quads are absolutely torched, MMC was insane and they're still shaking. I'm really pleased with how the connection with my quads has really taken off - this offseason is going to get nasty!!



leveled up on the legs to say the least! Nice Alex! Gains during prep FTW buddy!

[MarkVI]

I can probably barely touch 5 reps with 2 plates and you can go and bust out 25 after already doing some decent Squatting volume. Most impressive indeed.
You'll get there dude, keep busting ass! Someday I'll be able to run like you...oooorrrr not.

Looking pretty lean in that avi- lots of definition in the hammies. 8 weeks more cutting should see you nicely cut.
What do you expect your stage weight to be?
Thanks bro - I have no idea tbh, it's my first show, I'm hoping to make lightweights but of course that may not be possible, we'll see!

wheels are looking friggin great man
Thanks trippy, trying to catch your beast trunks!

god you are such a masochist with legs!
This is the way we grow our wheels!!

leveled up on the legs to say the least! Nice Alex! Gains during prep FTW buddy!

It's the best feeling out there! The increased oxygen and cardio capacity has made a huge difference.

[cawiau]

Sick squats volume bro:eek::eek:

[lth]

SON!! 25 on 225 is work! F*ck yeah....remember what i told ya....GET SOME!!!!

[MarkVI]

Sick squats volume bro:eek::eek:
Thanks Carl! your progress is insane

SON!! 25 on 225 is work! F*ck yeah....remember what i told ya....GET SOME!!!!

Thanks bro -- breathing reps fo sho, not one straight shot :o but man talk about burn....25 was literally the last rep I had.....shaking like a mofo.

[MarkVI]

Chest/Delts/Tri's

Seated Barbell OH press
95 x 15
115 x 12
135 x 7
135 x 7 drop to 95 x 6
95 x 10 x 2

Side laterals- - one arm standing
30 x 15 drop to 20 x 10 x 4
Seated Side Laterals
25 x 12 x 3 last set stood up and ran the rack
Machine side laterals
4 sets x 12-20
SUPERSET
Reverse Pec Dec
4 sets 10-20

Incline DB press
70 x 10 x 3 -- this is why I dislike delts and chest on same day.
HS Flat iso press
100 x 12
150 x 8-10 x 3 last set drop to 100 x failure
Low pulley Cable flye's
10-15 x 3
Low pulley cable flye's
10-15 x 2

Incline Skull crushers
50 x 15
80 x 12 x 2
Overhead Extensions (cable)
65 x 10-15 x 3
Pressdowns
65 x 8-12 x 3

AM cardio fasted - 40 minutes.

Absolutely Killed it.

Lowered weight on laterals to get extra squeezes .... money. Delts and arms will be my main priority to grow and develop as soon as prep is over, and for now I'm going to keep hitting them as hard as I can!

Weighed in yesterday at 180.2! Went to bed last night at 187.4 lol (no carbs either) and woke up at 180 even. WIN. CARBS TONIGHTTTTTTTTTTTTTTTTTT

[IndianForeigner]

Dang, that is some crazy weight fluctuation; whatever gets the job done, though. Congrats on the carbs tonight, lol.

[Rog447]

Awesome last few workouts! Crazy how much your weight can fluctuate isnt it? whenever i would refeed the next day i would wake up 3lbs lighter then i was the mornings BEFORE the refeeds! lol

[The_Animal11]

you werent kiddin man!! you killed delts today! theyre gunna be huge.

[MarkVI]

Dang, that is some crazy weight fluctuation; whatever gets the job done, though. Congrats on the carbs tonight, lol.
Weight Fluctuations are NUTS I love em lol numbers mean nothing though

Awesome last few workouts! Crazy how much your weight can fluctuate isnt it? whenever i would refeed the next day i would wake up 3lbs lighter then i was the mornings BEFORE the refeeds! lol
Thanks man, trying to crank it up everyday!

you werent kiddin man!! you killed delts today! theyre gunna be huge.
They're teh soaaar today.

[MarkVI]

Back and Bi's

Tbar Rows
2pps x 20
3pps x 12
4pps x 10-12 x 2
3pps x 10 drop to 2pps x failure

Reverse grip BB rows
135 x 15
185 x 12 x 3
Seated Cable rows --
***additional 1/4 rep after each contraction, so two contractions per rep***
135 x 8 x 3 last set drop to 90 x failure
Rack deads
225 x 8
315 x 8
405 x 8 -- back tender, called it quits
Stiff arm pulldowns
50 x 10-15 x 4

Close grip EZ spider curls
65 x 9 x 3
Wide grip EZ spider curls
65 x 8 x 3
Low Pulley Cable curls
"65" x 10 x 4
Iron Cross curls
"15" x 10-12 x 3 last set drop to failure
Cable behind the body curls
15 x 15 x 2
20 x 12

AM cardio - 60 minutes intervals, fasted.


Interesting workout....had some amazing moments, especially during the cable rows with the extra 1/4 rep and contraction. Serious pain there, keeping those! All the curls were slow and $$! Did not have back pumps that stuck around for much time at all. Carbed up last night and still didn't feel pumped and full today. Sucks. Oh well - keeping at it!!

[The_Animal11]

spider curls ftw!!

[lth]

Looks great bro! Workouts after refeeds always do seem to be a bit more interesting lol, at least for me. Day by day bro, not much longer!

[MarkVI]

spider curls ftw!!
Arms are REALLY feeling it, I'm DONE with trying to go too heavy on biceps.

Looks great bro! Workouts after refeeds always do seem to be a bit more interesting lol, at least for me. Day by day bro, not much longer!

Thanks bro -- everyday is a day closer. Time for more work son!!

[MarkVI]

Legs - Hamstring emphasis

Smith Squats thanks to the squat rack curl squad
1pps x 20
2pps x 12
3pps x 15 -- started supersets with leg curls here
4pps x 12 x 2
5pps x 8 + 2 YEAH
3pps x 10 ATG W/pause
2pps x 15 ATG W/pause
SUPERSET
Lying Leg curls
*each rep was 8 seconds TUT, mostly negative and pauses at bottom*
100 x 10 x 6

Leg press
*slooow and deep*
4pps x 15 x 3

TRISET
Bulgarian Split squat
20lb DB's x 10 per leg --- leg curl - 130 x 8 --- abductor 100 x 15
30lb DB's x 12 per leg --- leg curl - 130 x 8 --- abductor 100 x 15
30lb DB's x 12 Per leg --- leg curl - 130 x 8 --- abductor 100 x 15

^^That killed me! no rest^^

AM cardio - 40 minutes Fasted

Killed this workout, wasn't able to do deads from the floor cause of my back but still destroyed those hams! The smith squats tore me up big time -- I don't need a wide stance on these to hit hams more, just a stance closer to my body....great MMC!

Also never tried Bulgarian SS, they were awesome once I did a couple BW sets and found my balance.

[The_Animal11]

lovin the BSS man!!

those are killer!

[DTrulez616]

Youve never done BSS? Holy crap!

You should have more authority with your beastly workouts, tell those Squat Rack Curlers to take a hike!

[ehlisl]

Great work Alex! Keep killing the legs, they will seperate you from the pack on stage buddy and you are more than doin the work!

.........and I did curls in the squat rack today.....serious :D......but they were open, I would have moved... ;)

[MarkVI]

lovin the BSS man!!

those are killer!
They killlled, They're nasty at the end of a WO!

Youve never done BSS? Holy crap!

You should have more authority with your beastly workouts, tell those Squat Rack Curlers to take a hike!
Nope lol, I know I know ahaha. I'm gonna keep them in though!! The squat rack curlers were just too much trouble to be bothered with....I said meh and smiths were $$ today!


Great work Alex! Keep killing the legs, they will seperate you from the pack on stage buddy and you are more than doin the work!

.........and I did curls in the squat rack today.....serious :D......but they were open, I would have moved... ;)

Thanks Luke!! going everyday!! Putting in as much work as I can before I break lol.

and I would NOT ask someone of your stature to move :cool:, I prefer not being crushed.

[lth]

Thats some serious work dude, you weren't kidding....helluva session!

[MarkVI]

Thats some serious work dude, you weren't kidding....helluva session!

A very mental and physical session....that's why initial Post cardio was only 9 minutes lol.

[lth]

A very mental and physical session....that's why initial Post cardio was only 9 minutes lol.

Mangina :p

[IndianForeigner]

With all of those supersets, your workouts could almost substitute your cardio.

Man, it is so annoying when guys use racks for exercises such as curls when some people actually want to do something productive such as squat

[MarkVI]

Mangina :p
:cool:

With all of those supersets, your workouts could almost substitute your cardio.

Man, it is so annoying when guys use racks for exercises such as curls when some people actually want to do something productive such as squat
Yeah right! I'm doing lots of cardio on top of it. HAFFA BERN PHAT!

[cawiau]

Thanks Carl! your progress is insane
.

thanks bro but it is not insane yet... still got a long long long way to go!

Now about your workouts... how do you usually feel afterwards? That is alot of volume:eek:

[MarkVI]

Delts and tr's

Seated behind the neck BB press -- free weight
95 x 15
135 x 12
135 x 9
135 x 8 x 2 last set drop to 95 x 7

Side laterals
VERY strict with held squeeze
20 x 20
25 x 20 drop to 15 x 10
25 x 15 drop to 15 x 10
25 x 15 drop to 15 x 10 drop to 5 x 10
20 x 20
Leaning Side laterals
20 x 12
25 x 10 x 2
Upright Rows
100 x 12 x 3
Machine Shoulder press
120 x 10-15 x 2
Shrugs
*2 second squeeze*
100 x 15 drop to 60 x 10 x 3
SUPERSET
Rear Delt Flye's
10's x 15 x 3

AM cardio - 45 minutes fasted, Post WO cardio - 25 minutes

Got a bit of a change in my split - Delts and traps have their own day and I'm down a rest day so it will go:

Push/Pull/Legs/Delts/Chest+tri/pull/Legs/off Repeat.....or in other words MORE WORK!

This was an absolutely awesome workout, continually refining form and holding contractions and squeezing harder on every rep....some lower weights than usual but WOW did it burn way more!!


DIET:
Cardio - 45 minutes fasted
3eggs omega 6 + 12 whites - 435
8oz beef + broccoli (I use 7%fat hamburger so I can have 8 instead of 6 oz) - 350
1.5 scoops isolate + 2 tbspn PB - 350
8oz chicken + broccoli + 1 tbspn PB - 350
1.5 scoops Isolate + psyllium - 150
Pre WO - 1 scoop isolate - 100
Post WO 1 scoop isolate - 100
Total: 1835 yeeea buddy!

[MarkVI]

thanks bro but it is not insane yet... still got a long long long way to go!

Now about your workouts... how do you usually feel afterwards? That is alot of volume:eek:

Don't be selling yourself short bro!! You're looking great.

I usually crash afterwards for a little bit....ravenous too. It helps that I have to drink my shake and wait a little bit before I can eat a meal, cause otherwise I would just eat everything.

[The_Animal11]

holy lack of off days batman!!


but solid work today nonetheless

[IndianForeigner]

I really like that split a lot; it actually looks just like mine, lol. Do work and see results.

[NTT91]

holy low cals! I can't even imagine that supporting my left calf, lol. Nice new avi too bro looking jacked. Did u get a tan?

[ehlisl]

Delts and tr's

Push/Pull/Legs/Delts/Chest+tri/pull/Legs/off Repeat.....or in other words MORE WORK!

This was an absolutely awesome workout, continually refining form and holding contractions and squeezing harder on every rep....some lower weights than usual but WOW did it burn way more!!



HOLY HOT DAMN! Alex is dropping gears! 7.5 weeks to kill it, keep it rolling buddy!

[DTrulez616]

Its amazing the amount of work you can put in on suck low carbs and cals. Like Ive said, I have a ton of respect because you not only dominate with physical strength but youre just as strong mentally from the way it looks.

[MarkVI]

holy lack of off days batman!!


but solid work today nonetheless

Off days are for the weak and undertrained :cool:....joking of course lol, I think I'll be able to handle this - plus it's more cals burned!!


I really like that split a lot; it actually looks just like mine, lol. Do work and see results.
It's a good split, not complaining!

holy low cals! I can't even imagine that supporting my left calf, lol. Nice new avi too bro looking jacked. Did u get a tan?
Yeah man, it's hard....I'm asking for Peanut butter to be taken out because it's too tempting to eat the whole jar lol, have had a couple close calls.

HOLY HOT DAMN! Alex is dropping gears! 7.5 weeks to kill it, keep it rolling buddy!
Yeah buddy!! Killing it day in and day out :D MUST LOSE FAT!

Its amazing the amount of work you can put in on suck low carbs and cals. Like Ive said, I have a ton of respect because you not only dominate with physical strength but youre just as strong mentally from the way it looks.
I really appreciate that man, it's a snowball, you gain the strength as you go through. Mental aspect can be really hard but I'm fighting for my right to stand on stage and not look like ****! GOTTA DO IT! :D

Plus, there are guys right now leaner than me doing more cardio :mad: gotta step it up

[MarkVI]

Chest and Tri's

Incline Barbell Press
135 x 16
185 x 12
250 x 6
105 x 8
185 x 10 drop to 135 x 7

HS Flat iso press
**total Weight**
100 x 12
170 x 8
150 x 8 x 2 last set drop to 100 x failure
Incline Flye's
50 x 10,8,7 last set drop to 35 x failure
Pec Dec
160 x 10
150 x 10 x 2

Dips
BW x 15 x 2
Cable pressdown
65 x 10-15 x 4
DB OH extension
70 x 10 x 2
70 x 8
SUPERSET
Over head tricep extension - EZ bar attachment
50 x 8-15 x 3

AM Fasted cardio - 50 mintues HR ~ 145

Great Workout! Decided to give some barbells a shot and put up some good numbers! - 250 x 10 or so is my PR but this was pretty damn good for me. WO was very fast paced but the sets themselves I slowed down quite a bit on every rep and squeeze.

Work now....definitely not as much fun as prep, but I have to be able to buy proteinz! .... and pay rent.

[ehlisl]

BIG Inclines Alex!!! Gotta take into account how good you look doing them now :cool::D The AVI is $$!

Great work buddy.....have fun at work!...lol

[IndianForeigner]

x2 on the avi pic; you are looking huge, and just wait until you get even more ripped.

[NTT91]

huge ass incline bro! Did u get a tan btw?

[TripTastic]

everything is looking good brother.... excellent work

[MarkVI]

BIG Inclines Alex!!! Gotta take into account how good you look doing them now :cool::D The AVI is $$!

Great work buddy.....have fun at work!...lol

Thanks Luke! the mirror aspect of the gym has been a lot better lately :D


x2 on the avi pic; you are looking huge, and just wait until you get even more ripped.
That's the plan man -- more shreddage over here!

huge ass incline bro! Did u get a tan btw?
They're down but I'm happy with where they're at -- and no on the tan, just changed ethnicity's :p

everything is looking good brother.... excellent work
Thanks Trip, keeping it going strong as I can!

[IndianForeigner]

Ethnicity change is the safest way to get a tan with the skin cancer concerns and all.

[MarkVI]

Biceps and abs

Spider Curls
65 x 10-12 x 4
SUPERSET
Machine Crunches
4 x 12-15

Wide Grip EZ bar curls
70 x 10-12 x 4
SUPERSET
Rope crunches
65 x 10-15 x 4

Cable incline curls - behind the body
15 x 15 x 2
17.5 x 12 x 2

Was going to be just cardio today, but when I got to the gym my biceps were begging to be trained so I hit em fast and did some cardio. Abs got it today too.

The pumps today were INSANE, very slow reps and long squeezes. Veinage was ridiculous!!

Tomorrow I have back!!


Also.....I strained my right hamstring, I still did my cardio today, it feels ok during that but walking around it's not so great, hurts man. Going to ice it a lot and use ice-hot....not too serious I don't think.

[NTT91]

nice guido worthy session today :D Hope that hamstring heals up nice and fast for ya.

[IndianForeigner]

I'm diggin the spontaneous workout; it seems to really be benefiting you to lower the weights and crank out higher volume on some of the exercises. Do you ever find it counterproductive to work the biceps before a back day? I've seen it both ways; I guess that it could be seen as a form of preexhaustion to make the back workout more difficult. Sorry to hear about the hammy injury; hopefully it heals in no time.

[MarkVI]

nice guido worthy session today :D Hope that hamstring heals up nice and fast for ya.
it was gooood. feeling better already!

I'm diggin the spontaneous workout; it seems to really be benefiting you to lower the weights and crank out higher volume on some of the exercises. Do you ever find it counterproductive to work the biceps before a back day? I've seen it both ways; I guess that it could be seen as a form of preexhaustion to make the back workout more difficult. Sorry to hear about the hammy injury; hopefully it heals in no time.

Doing bi's the day before doesn't affect back for me at all, even if they're quite sore, they're a small part of the back equation -- didn't hurt me today either.

[MarkVI]

Back

Wide Grip Pullups
BW x 15
BW + 25 x 8
BW + 25 x 6 x 2
BW x 5 lol
BW x 8 + 6

Close grip reverse pulldown
*extra hold @ contraction*
165 x 10
150 x 10-12 x 3 last set drop to 105 x failure

Wide Grip neutral grip pulldown
*2 count squeezes @ bottom*
135 x 12 x 3

Stiff Arm pulldowns
50 x 10 - 15 x 5
SUPERSET
Rope stiff arm pulldowns
30 x 10-15 x 5

AM cardio - 60 minutes fasted

Killed it today, pump and MMC was fantastic, lowered weights today and focused on extra squeezes and Long contractions to really push blood in there. Major Win today!

Weighed in AM at 175.8 I did some research and I don't think that I'll be able to compete both novice and open...so if I DO make 155 I may just go open for the hell of it. Bust most likely I'll just do novice where the weight cutoff is at 175.9 and below.

The show after that I may opt to just do open (which is 3 weeks after my first one) but we'll have to see

[ehlisl]

BIG back workout Alex!! Nice buddy! Flying past the 7 week out mark!!


.....and if you can't do both, just do Open! Ain't nothin to it but to do it!! :D

[IndianForeigner]

I like the vast array of pulldown motions. You most definitely hit the lats well. I agree that the biceps shouldn't play too big of a factor in the back equation; plus, if you are using the biceps a lot, then you are activating the back properly. Thanks.

[lth]

BIG back workout Alex!! Nice buddy! Flying past the 7 week out mark!!


.....and if you can't do both, just do Open! Ain't nothin to it but to do it!! :D

I do agree with this bro, f*ck it just do the open no matter where you come in. A 16 week prep JUST for a novice class, not worth it....you'll take away much more from just being in the open class and seeing how you stack up. Right on track bro, next 7 weeks should be fun to watch.

[MarkVI]

BIG back workout Alex!! Nice buddy! Flying past the 7 week out mark!!


.....and if you can't do both, just do Open! Ain't nothin to it but to do it!! :D
It's happening! Gonna get ir done :D

I like the vast array of pulldown motions. You most definitely hit the lats well. I agree that the biceps shouldn't play too big of a factor in the back equation; plus, if you are using the biceps a lot, then you are activating the back properly. Thanks.
Yup -- yesterday was width day, in 2-3 days I'll thickness and do my rows and deads

I do agree with this bro, f*ck it just do the open no matter where you come in. A 16 week prep JUST for a novice class, not worth it....you'll take away much more from just being in the open class and seeing how you stack up. Right on track bro, next 7 weeks should be fun to watch.

Well if I'm hearing it from you bro, and Luke. I think it's the right decision -- advice taken and **** is gonna happen!

[MarkVI]

Legs-quads

Squats
135 x 15
225 x 15
315 x 12
405 x 8 DEEP
405 x 5 DEEP
315 x 10 x 2
225 x 15 -- feet together

V-squat -- Quad emphasis stance
2pps x 15
3pps x 15
4pps x 12 x 2
3pps x 12 drop to 2pps x 12

Leg press machine
210 x 15
260 x 15
310 x 12 drop to 130 x failure + 3
Leg Extension
165 x 10-12 x 5

AM cardio fasted - 45 mintues - Post WO cardio - 25 minutes

Great Workout, killed it. I trained at my university gym today, they have a v-squat which was killller on my quads but nothing killed them as much as how I did the leg press machine, was nuts.

I weighed in this AM at 174.0! 19lbs to go for lightweights. Gonna get it!! Cheat is going to be stupidly epic tonight.....commencing soon lol.

[mivi320]

I'm in here.

[The_Animal11]

im still gunna be amazed if you dont have too much muscle to be a lightweight.

but keep killin it man! that workout looked insane!

[The Solution]

Look forward to seeing a video of those squats :cool:
Upload it to youtube.

[DTrulez616]

4 Plate Deep Squatting is legit my friend. What are some of the eats looking like tonight?

[ehlisl]

Legs-quads

Squats
135 x 15
225 x 15
315 x 12
405 x 8 DEEP
405 x 5 DEEP
315 x 10 x 2
225 x 15 -- feet together

I weighed in this AM at 174.0! 19lbs to go for lightweights. Gonna get it!! Cheat is going to be stupidly epic tonight.....commencing soon lol.

Great work Alex! Big squats finished with a big meal!

19 lbs is nothing buddy, your going to be a nasty lightweight!!

[lth]

I agree with luke man, you'll be solidass lightweight! 405 deep for 8 on no carbs is some nasty stuff dude.

[MarkVI]

I'm in here.
Glad to have you bro!! do you have a log?


im still gunna be amazed if you dont have too much muscle to be a lightweight.

but keep killin it man! that workout looked insane!
You'll see :cool:

Look forward to seeing a video of those squats :cool:
Upload it to youtube.
yea buddy!


4 Plate Deep Squatting is legit my friend. What are some of the eats looking like tonight?
They huuuurt. But they were not as deep as I wanted (I videotaped it...barely at parallel) so I'll be going lower weight for a while.

EATS:

Pizza (extra small thin crust so I could save $ and finish it)
I made a cobbler...I'll post a pic....it's AMAZING
apple fritter donut
Apples
Strawberries
Yogurt covered pretzel balls
Some almond granola bars
1 giant scoop of ice cream
1 smallish piece of carrot cake .... the neighbor girl has a crush on me and made me a whole cake...and one slice was more than enough lol.


Great work Alex! Big squats finished with a big meal!

19 lbs is nothing buddy, your going to be a nasty lightweight!!

Thanks Luke, going to kill it day in and day out! 19 lbs is easy!

I agree with luke man, you'll be solidass lightweight! 405 deep for 8 on no carbs is some nasty stuff dude.
Thanks bro -- that's the plan, wow em with the legs! the set of 8 was good, the set of 5 was $$! all the 315's were solid too -- numbers are numbers!

[Bnizzle163]

Dude, those are some serious squats! Did I hear that right? Pizza and cake during prep? Hells yeah :D

[MarkVI]

Dude, those are some serious squats! Did I hear that right? Pizza and cake during prep? Hells yeah :D

Thanks bro! Pizza and cake were had :cool: and now I'm in a food coma....looking forward to sleep, but not intervals tomorrow.

[IndianForeigner]

I'm not sure what's more impressive, the workout or the food :)

[fgfan1]

.... the neighbor girl has a crush on me and made me a whole cake...and one slice was more than enough lol.




guess it's a good thing that sarah wasn't around this weekend...




:p;)




nice squatting bro

[mivi320]

Nice eats! here's the log: http://forum.bodybuilding.com/showthread.php?t=118337151&page=35

[MarkVI]

I'm not sure what's more impressive, the workout or the food :)

THE FOOOD :D


guess it's a good thing that sarah wasn't around this weekend...




:p;)




nice squatting bro
Yeah right like that would happen...Sarah's hottness >>>> all others. /story.

Nice eats! here's the log: http://forum.bodybuilding.com/showthread.php?t=118337151&page=35

I'm gonna sub bro!!

[MarkVI]

Chest and Tri's

Incline DB Press
70 x 15
90 x 12
120 x 5 :mad:
100 x 8
90 x 8 - Pause @ bottom
80 x 8 - Pause @ bottom

Hammer Strength Iso Flat
1pps x 12 x 5 - KILLER

Incline Flye's
50 x 8 x 3 - slow and deathlike

Dips
BW x 8-15 x 4
Pressdown
4 x 10
Over head extension
3 x 10

AM cardio - 60 minutes of intervals....ouch.

Decent Workout -- I don't know what's up, but my metabolism has jumped up a couple of notches lol. I had a cheat meal I estimate at about 4k+ cals last night, woke up - took care of "bizness" and was down .2 lbs at 174 even....oh well I'll take it, leaner and dryer and awesome this morning! Intervals redepleted me though. Feels rough man.

Continue to slow things down and focus on the reps and the squeezes....feeling much better about it, I'm going to continue this and things are really going to get nasty!!

[DTrulez616]

Damn, 60 minutes of intervals? Thats even crazy for me!

[ehlisl]

Chest and Tri's

AM cardio - 60 minutes of intervals....ouch.

Decent Workout -- I don't know what's up, but my metabolism has jumped up a couple of notches lol. I had a cheat meal I estimate at about 4k+ cals last night, woke up - took care of "bizness" and was down .2 lbs at 174 even....oh well I'll take it, leaner and dryer and awesome this morning! Intervals redepleted me though. Feels rough man.

Continue to slow things down and focus on the reps and the squeezes....feeling much better about it, I'm going to continue this and things are really going to get nasty!!


And the metabolism is in fire!!!

Great work Alex, starting to hit the point of the "fun" part of prep :D

Kill the workouts like you are!! That cardio had to be fun too!!!

[IndianForeigner]

That amount of intervals is very impressive; that kind of work may be responsible for the crazy metabolism. ;)

Also, there's nothing more to ask for than a big cheat + weight loss.

Have you ever considered adding weight to your dips? It would make them much harder.

[MarkVI]

Damn, 60 minutes of intervals? Thats even crazy for me! Gotta do what the boss says! I really had to dig deep after the first 8 intervals...last 4 KILLED me. Especially since I don't slow down to where I probably should during the slower time.


And the metabolism is in fire!!!

Great work Alex, starting to hit the point of the "fun" part of prep :D

Kill the workouts like you are!! That cardio had to be fun too!!!
Cardio was ok....except that my quads and glutes and hams and calves were so sore from my leg WO that I felt like dying lol.

That amount of intervals is very impressive; that kind of work may be responsible for the crazy metabolism. ;)

Also, there's nothing more to ask for than a big cheat + weight loss.

Have you ever considered adding weight to your dips? It would make them much harder.

This is actually the first time in years I didn't add weight to the belt....my university gym doesn't allow them anymore since well all the idiots at my school load up 3-4 plates and do 1/4dips and break em.

[IndianForeigner]

OK, I gotcha, lol. I don't believe that that many plates (45lbs) will even fit on the chain of my belt.

[5Six]

I've seen you post in a few other journals. Plus, you're a short guy like me, I need the inspiration :cool:

[MarkVI]

Back and biceps

Tbar Rows
2pps x 20
3pps x 15
4pps x 12
4pps x 10 drop to 3 pps x failure drop to 2pps x failure + 3

Barbell rows
135 x 20
185 x 15 x 3
135 x 15

Seated Row - Dhandles
3 x 10-15 last set drop x failure
Rack deads
225 x 12
315 x 12
405 x 10
Stiff arm pulldowns
10-15 x 4

Incline DB curls
5 sets x failure ~12 -- KILLER pump
Barbell Curl
3 x failure ~ 12
Iron Cross curls
3 x 10-15

AM cardio - 50 minutes fasted, post WO - 25 minutes

GREAT Workout -- lowering the weights and slowing down the reps and really forcing blood into the muscles. I'm becoming a lot more mindful of the reps -- training is getting a step up!

6.5 weeks till the stage!!

[MarkVI]

I've seen you post in a few other journals. Plus, you're a short guy like me, I need the inspiration :cool:

MANLETS FTW!!! Hellz yeah dude -- I'll head over and check yours out.

[fittofattofit]

MANLETS FTW!!! Hellz yeah dude -- I'll head over and check yours out.

Manlet here!
Looking great in your avi - same height and weight as me now, but you look hyoooge!
Hyoooge lifts as well.
You'll do well at the show - balanced quality mass and should come in ripped!

[Blitz n destroy]

Those are some nice Rack Deads man! Especially for 46 days out!

[ehlisl]

Nice work Alex. Been seeing some higher reps, they tap into a totally different kind of pain when deep in prep, huh? :D

Keep it rolling buddy!!

[IndianForeigner]

Very nice selection of exercises; great choice to lower the weight a little more

[MarkVI]

Manlet here!
Looking great in your avi - same height and weight as me now, but you look hyoooge!
Hyoooge lifts as well.
You'll do well at the show - balanced quality mass and should come in ripped!
At 155 or below I had better be ripped to hell lol! I think I'll come in perfect and nail it if I keep upping the intensity and give it my all.

Those are some nice Rack Deads man! Especially for 46 days out! Thanks man! I actually injured my lower back pretty bad in jan. of this year so I've only done rack deads twice now -- keeping it lighter and focusing on holding the squeeze...I feel it bigtime today!


Nice work Alex. Been seeing some higher reps, they tap into a totally different kind of pain when deep in prep, huh? :D

Keep it rolling buddy!!
It's been GREAT! the pain just destroys on higher reps....I'm hooked for now :cool:

Very nice selection of exercises; great choice to lower the weight a little more

For sure -- lowering the weight and really ditching the ego and making every rep perfect is become the theme of my workouts....Gonna keep it up today!

[NTT91]

nice workouts marky mark. Do you think you'll continue to keep this newfound way of training in the offseason as well?

[Blitz n destroy]

Yeah...405 for 10...lighter. lol

[MarkVI]

nice workouts marky mark. Do you think you'll continue to keep this newfound way of training in the offseason as well?
Absolutely -- I think there will be times where I lower the rep range to 4-6, 5-8 or something but yup!

Yeah...405 for 10...lighter. lol
Well, keeping it in the 10 range instead of like 500 x 4 or something :D

[mivi320]

Nice rack deads! Keep rollin'.

[MarkVI]

nice rack deads! Keep rollin'.

yeah buddy!!

[MarkVI]

Delts

Behind the neck Smith press
105 x 12
155 x 7
135 x 8-10 x 3
In front of neck smith press
135 x 10 x 2
SUPERSET
HS iso shoulder press
1pps x 10-12 x 2

Side laterals
25's x 20
25's x 15 x 3
30's x 10 drop to 25's x 8 -- 20 x 6 -- 15 x 10 -- 10 x 10 -- 5 x 10 W/15 second hold
Smith upright rows
65 x 15
95 x 12 x 2
95 x 10
Cable leaning side lateral
10 x 12/10/8 (3 sets per side per set)
10 x 10/8/6 x 2
Reverse Pec dec
5 x 15-20

AM cardio - 40 minutes fasted - Post WO - 25 minutes


Killed it. Delts are toasted -- kept everything strict, quick and intense. Pumps and striations were abundant today!

[cawiau]

Strong workout bro... and 44 days out! Nice:D

[5Six]

Great volume, and nice numbers dude!

[The_Animal11]

44 DAYS MAN!!!! nice delt day! likin the smith presses lately

[NTT91]

strong workout bro. that smith superset must have been brutal!

[ehlisl]

Delts

Behind the neck Smith press
105 x 12
155 x 7
135 x 8-10 x 3
In front of neck smith press
135 x 10 x 2
SUPERSET
HS iso shoulder press
1pps x 10-12 x 2

Killed it. Delts are toasted -- kept everything strict, quick and intense. Pumps and striations were abundant today!



That is a whole **** ton of presses!! Way to kill it Alex!

[mivi320]

Volume for delts = Win.

I might have missed this...but will this be your first show?

[DTrulez616]

I cant wait to see where youre at come showtime. I cant believe its almost time already. Seems like yesterday you started this Prep Log, time flies.

[MarkVI]

Strong workout bro... and 44 days out! Nice:D
Keeping it going!

Great volume, and nice numbers dude!
Thanks brosef, the numbers were a bit lower, but the pain was waaay higher :cool:

44 DAYS MAN!!!! nice delt day! likin the smith presses lately
They hurt something powerful man!

strong workout bro. that smith superset must have been brutal! It was an awesome superset, I used a lightweight for the HS machine -- mucho slow negz


That is a whole **** ton of presses!! Way to kill it Alex! Only way to do it!!! One more workout down where I put in the effort and smashed it!


Volume for delts = Win.

I might have missed this...but will this be your first show?
It is, first prep and first show! I'm doing two as well, going to nail both!

I cant wait to see where youre at come showtime. I cant believe its almost time already. Seems like yesterday you started this Prep Log, time flies.

I know bro! Time has FLOWN and only 44 more days to do WORK

[IndianForeigner]

I took your advice on lowering the weight on side laterals and my delt workout today was successful, as well :)

[MarkVI]

I took your advice on lowering the weight on side laterals and my delt workout today was successful, as well :)

It's the way to go bro! Gotta squeeze those suckers.

[MarkVI]

Legs - quads

Squats - close stance
**4 second negatives W/ 1 second pause at bottom**
135 x 15

225 x 12 x 12 yup...ow

Leg press - very narrow
*3 second neg, 1 second pause*
3pps x 15-20 x 3
SUPERSET
Leg Extension
120 x 12-15 x 7 -- last two sets drop sets to 75 x failure

Abductor
100 x 20 x 3
SUPERSET
Single leg extension Giant sets
50 x 11/9/7 x 3

AM cardio Fasted - 40 minutes -- Post WO - 35 minutes

One of the most intense Leg workouts I have ever had. The Squats had 30-45 second rests and no more....was cardio in itself! I haven't done the GVT squat setup for a long long time and this felt great, huge pumps in the quads.

Almost called it quits after the squats lol, that would have been a decent workout in itself.

School is OVER, just finals then a week off before summer session.

[NTT91]

ummm, excuse me Mr. Starks, was that 12 SETS of squats? Please tell me I misread, lol.

[lth]

good sesh man, do work.

[DTrulez616]

12X12 on Squats!!!???? :eek:

You are da man, nuf said.

[IndianForeigner]

It's not so much that it's 12 sets but that those are sets of 12. Holy crap. I think that I just got challenged to step my game up next leg day. Thanks.

[ehlisl]

Legs - quads
One of the most intense Leg workouts I have ever had. The Squats had 30-45 second rests and no more....was cardio in itself! I haven't done the GVT squat setup for a long long time and this felt great, huge pumps in the quads.

Almost called it quits after the squats lol, that would have been a decent workout in itself.

School is OVER, just finals then a week off before summer session.



Yeah buddy! Solid work on the Squats Alex!!......and the difference is you finished! Most would have stopped after the squatting marathon! Gave me a little motivation of my wheels today!!

6 WEEKS!!

[The_Animal11]

Legs - quads

Squats - close stance
**4 second negatives W/ 1 second pause at bottom**
135 x 15

225 x 12 x 12 yup...ow

Leg press - very narrow
*3 second neg, 1 second pause*
3pps x 15-20 x 3
SUPERSET
Leg Extension
120 x 12-15 x 7 -- last two sets drop sets to 75 x failure

Abductor
100 x 20 x 3
SUPERSET
Single leg extension Giant sets
50 x 11/9/7 x 3

AM cardio Fasted - 40 minutes -- Post WO - 35 minutes

One of the most intense Leg workouts I have ever had. The Squats had 30-45 second rests and no more....was cardio in itself! I haven't done the GVT squat setup for a long long time and this felt great, huge pumps in the quads.

Almost called it quits after the squats lol, that would have been a decent workout in itself.

School is OVER, just finals then a week off before summer session.



you just HAD to go and do more squats than me huh.

hahaha

nice leg day man

6 WEEKS!!!

[MarkVI]

ummm, excuse me Mr. Starks, was that 12 SETS of squats? Please tell me I misread, lol.
Yeah buddy!!!!

good sesh man, do work.
Thanks bro -- plugging through

12X12 on Squats!!!???? :eek:

You are da man, nuf said.
Thanks bro, I appreciate it -- I'm not the man till I get me some hardware!!

It's not so much that it's 12 sets but that those are sets of 12. Holy crap. I think that I just got challenged to step my game up next leg day. Thanks.
That's good bro keep hitting it harder and harder!

Yeah buddy! Solid work on the Squats Alex!!......and the difference is you finished! Most would have stopped after the squatting marathon! Gave me a little motivation of my wheels today!!

6 WEEKS!!
It got REAL tough around set 9....real tough!.

I went to go see kevin james today and all he could talk about was how pissed he was about last years overall -- he thinks very very highly of you!


you just HAD to go and do more squats than me huh.

hahaha

nice leg day man

6 WEEKS!!!

Wasn't planning on it but it flowed bro it flowed!! Your workout did give me the idea to try it ;)

[MarkVI]

Chest and Tri's

Flat Barbell Press
135 x 20
185 x 12
225 x 8
225 x 6 x 5

HS iso Incline
100 x 12 x 2
115 x 10 x 2
150 x 8 drop to 100 x 8
Incline Flye's
40 x 10 x 4 Real slow

Machine OH tricep extension
4 x 9-15
Tricep pressdowns
4 x 8-12 last set drop
Lying DB skulls (unilateral)
3 x 6-10 @ 25's

AM cardio - 40 fasted Post WO - 30

Great Workout -- did some flat bench and it felt GOOD. I could have kept the sets going but stopped em so I would have so more juice for another exercise.

Took a posing class today, it was really really helpful -- Still suck big time, but I know what to practice now!

Weigh in - 171.8 :cool: Lightweights here I come!!!

[MarkVI]

Down to a solid 171 this morning :D

[mivi320]

6 weeks! Getting close. 42 days to do it BIG.

How often are you posing now? Got your night routine nailed by now?

[MarkVI]

6 weeks! Getting close. 42 days to do it BIG.

How often are you posing now? Got your night routine nailed by now?

41!!

I'm posing everyday now -- I'm not very good at it, but I'm really really working hard to improve. I haven't even though about my night routine :o

[cawiau]

41!!

I'm posing everyday now -- I'm not very good at it, but I'm really really working hard to improve. I haven't even though about my night routine :o

Practice makes perfect, so just keep at it:)

[IndianForeigner]

Solid workout. You keep on crankin' em out. When I read your above comment to ehlisl I lol'd since I didn't realize that you were talking about another kevin james. I was like "when did kevin james get into shape?" :)

[MarkVI]

Practice makes perfect, so just keep at it:)
TRUE DAHT SUHN!

Solid workout. You keep on crankin' em out. When I read your above comment to ehlisl I lol'd since I didn't realize that you were talking about another kevin james. I was like "when did kevin james get into shape?" :)
lol I've played backup to his stand up show before, NICE guy and 100,000 funnier off stage than on.

[lth]

41!!

I'm posing everyday now -- I'm not very good at it, but I'm really really working hard to improve. I haven't even though about my night routine :o

Yeah buddy!! Nobody is good at first bro, just keep hammering away just like you would your diet and training and it will come! Don't stress over the night routine too much, just have fun for 60 seconds man, it took me all of 15 minutes to put it together.

[MarkVI]

Back and Bi's

Pullups
*done wider and W/better form and slower*
BW x 13
BW + 25 x 7
BW + 25 x 7
BW + 10 x 8

HS iso Underhand lat pulldown
*total wieght*
100 x 12
190 x 8
180 x 12
180 x 10
HS Iso low row
100 x 12
190 x 12 x 3
HS Iso High row
100 x 12
190 x 8
180 x 10 x 2
SUPERSET
Stiff arm pulldowns
5 x 10-15

Incline DB curls
30's x 10-15 x 5 SLOW and painful
Spider Curl
65 x 8 x 3
Standing wide grip curl
75 x 8 x 3

AM cardio - 60 minutes fasted - 30 minutes Post

Great Workout! Lifted at my university gym -- so I had to try out all the HS machines I don't have access to. I had good pumps that lasted very very short amounts of time....but I'm refeeding as I type and as full and discomforted as I feel -- I'm going to be swole tomorrow!

[MarkVI]

Yeah buddy!! Nobody is good at first bro, just keep hammering away just like you would your diet and training and it will come! Don't stress over the night routine too much, just have fun for 60 seconds man, it took me all of 15 minutes to put it together.

Will do bro, It'll come in time with hard work and consistent practicing. I'm going to choose a disney song for my night routine :cool:

[Vietgoboi]

Hi Mark,

how much time do you separate morning cardio and training?

[MarkVI]

Hi Mark,

how much time do you separate morning cardio and training?

I try and seperate it by at least 7-8 hours. During school this last quarter it was easy - cardio at 6am and weights at anywhere from 1pm-6pm depending if I worked or not.

on the weekends I'm able to sleep in more so I don't need as much time in between.

[lorinelise]

Strong lack of estrogen in this thread :cool:

That's a lot of fasted cardio! I totally need to get back into that.

Oh yeah and hai :D

[The_Animal11]

Strong lack of estrogen in this thread :cool:

That's a lot of fasted cardio! I totally need to get back into that.



those two statements are mutally exclusive. cannot have a lack of estrogen AND a abundance of fasted cardio


:P

lol yeah i said it alex.

[Blitz n destroy]

those two statements are mutally exclusive. cannot have a lack of estrogen AND a abundance of fasted cardio


:P

lol yeah i said it alex.

I just started fasted cardio this a.m..... btw your package should arrive soon. but i might pull it back now.


Strong lack of estrogen in this thread :cool:

That's a lot of fasted cardio! I totally need to get back into that.

Oh yeah and hai :D

estrogen? youve got enough with matt posting in here :)

[v4nity]

those two statements are mutally exclusive. cannot have a lack of estrogen AND a abundance of fasted cardio


:P

lol yeah i said it alex.

whoa whoa whoa

[The_Animal11]

I just started fasted cardio this a.m..... btw your package should arrive soon. but i might pull it back now.



estrogen? youve got enough with matt posting in here :)

was wonderin if that was still bein shipped! thanks man!


whoa whoa whoa

:P

[IndianForeigner]

uh oh, it seems like I chose a wrong time to drop in ;)


So, about that disney routine song......




:D

[lorinelise]

So, about that disney routine song......

My vote is for "Can You feel the Love Tonight" :p

[Blitz n destroy]

uh oh, it seems like I chose a wrong time to drop in ;)


So, about that disney routine song......




:D

A whole new world...PLEASE. And have a magic carpet, sword, and tiger.

[fgfan1]

no, choose "sexy back"!

:D

[IndianForeigner]

no, choose "sexy back"!

:D
Was that from "The Lion King"?




;)

[MarkVI]

Strong lack of estrogen in this thread :cool:

That's a lot of fasted cardio! I totally need to get back into that.

Oh yeah and hai :D

Hai :D .....This is a testosterone filled log of pure manliness!!! Er....nvm, I forgot Matt posts in here daily.


I carbed up last night!!! It was great for the first 10 minutes and then I felt like gross. I am full and pumped LEAN this morning!

[MarkVI]

Delts

Seated Behind the head BB press
95 x 15
135 x 12 PR
135 x 8
135 x 7 x 2
95 x 10
SUPERSET
DB side laterals
20 x 12-15 x 4 (sets of 135)

Side laterals
25 x 15-20 x 3 all sets drop to 15 x 10 x 3
30 x 10 --- 25 x 8 --- 20 x 10 --- 15 x 10 --- 10 x 10 ---5 x 10 With 10 second hold
Smith Upright rows
65 x 20
85 x 15
95 x 12 x 2
SUPERSET
HS iso shoulder press
1pps x 12 x 4

Reverse pec dec
115 x 12-15 x 3
SUPERSET
Machine Side Laterals
80 x 12-15 x 3

AM fasted cardio - 60 minutes of intervals Post WO - 30 minutes

Killed it. Poured it all out in the gym and my delts were TOAST. Only 40 more days to do work, every meal, every cardio, training and posing session are make it or break it.

Time to turn it up yet another notch!

[MarkVI]

Took a pic yesterday

http://i373.photobucket.com/albums/oo171/dmarkvi/6-7-1.jpg

[NTT91]

lookin SOLID bro. Legs are massive as usual and chest is looking very nice as well. Definitely focus on delts and arms this offseason like you were talking about and you'll be a TANK!

[IndianForeigner]

'mirin that bodybugg :)

[fgfan1]

'mirin that bodybugg :)

it's mine! :D;)

lookin solid bro. and by solid i mean beastly, which doesnt even begin to do it justice

[MarkVI]

lookin SOLID bro. Legs are massive as usual and chest is looking very nice as well. Definitely focus on delts and arms this offseason like you were talking about and you'll be a TANK!

That's right!! I was talking to LTH and he's helping me put together a split that will do just that, especially the delts....have you seen his? BOOM


'mirin that bodybugg :)
lol

it's mine! :D;)

lookin solid bro. and by solid i mean beastly, which doesnt even begin to do it justice

Dude the BB has been SO nice to have thanks again! Just let me know when you want it back (I'm hoping that happens later rather than sooner :p).

[lth]

tightening up alot bro! The rest of this prep is gonna be nassstttyy

[fgfan1]

Dude the BB has been SO nice to have thanks again! Just let me know when you want it back (I'm hoping that happens later rather than sooner :p).

i'm in no rush to get it back, but i would think you wouldn't be able to use it during prep. don't you have a set amount of calories alotted per day regardless of what the bugg says? or if it says a few hundred calories higher than you originally thought would you talk to your coach and bump up cals?

[MarkVI]

tightening up alot bro! The rest of this prep is gonna be nassstttyy

YEAH IT IS! Time to get shredded to the bone and paper thin skin :cool:




i'm in no rush to get it back, but i would think you wouldn't be able to use it during prep. don't you have a set amount of calories alotted per day regardless of what the bugg says? or if it says a few hundred calories higher than you originally thought would you talk to your coach and bump up cals?

I don't log my food with it -- I just use it as a reference to see how many steps/how much I burn and to see my cardio adaption....which has been a changed of 8 calories per minute since the start of prep lol

[DTrulez616]

Theres a pic of the freakin man. Legs numbers are definately showing in the size of them in that pic. What is it, 39 days out now? Keep truckin'!

[v4nity]

Alex, whoa.

[The_Animal11]

Hai :D .....This is a testosterone filled log of pure manliness!!! Er....nvm, I forgot Matt posts in here daily.


I carbed up last night!!! It was great for the first 10 minutes and then I felt like gross. I am full and pumped LEAN this morning!

just saw this.

jerk.

"i cant do fronts cuz of my vaginitis"
sound familiar?

oh, and you are getting LEAN. face is even startin to look a little diff.

whats teh girl think about that one?

[ehlisl]

Took a pic yesterday

http://i373.photobucket.com/albums/oo171/dmarkvi/6-7-1.jpg

Right on Alex! Someone is tightening up, looking good and with the Gym's ****ty lighting!!

I can't wait to see those legs from the side on the stage! Posing is coming along too, are you starting to feel more confident with it?? The classes will help big time!

Keep killling it buddy! 39!

[MarkVI]

Theres a pic of the freakin man. Legs numbers are definately showing in the size of them in that pic. What is it, 39 days out now? Keep truckin'!

Thanks bro! yup, 39 to go and then 3 weeks till the second one. Everyone says you can't peak for both, gonna prove that one wrong!!


Alex, whoa.
Thanks!!

just saw this.

jerk.
That's for that small comment when we had the 3 way conversation with meagan :p


oh, and you are getting LEAN. face is even startin to look a little diff.

whats teh girl think about that one?
Thanks man -- face has been bloated in the last couple pics for some reason :mad: It's starting to look real sharp, I tend to hold the chub in my face, baby face ftw! :D Sarah doesn't like the leanness too much tbh. No complaints but she says she likes me softer

Right on Alex! Someone is tightening up, looking good and with the Gym's ****ty lighting!!

I can't wait to see those legs from the side on the stage! Posing is coming along too, are you starting to feel more confident with it?? The classes will help big time!

Keep killling it buddy! 39!
That light...you def. know what I put up with lol

I'm starting to feel a lot more confident, just need more of those classes etc. so people can tell me no, you're doing ___ again, make sure you're doing ___

Trying to keep up with everyone else prepping for this date!

[MarkVI]

Legs

Front Squats
135 x 15 x 2 * very slow and pause @ bottom
185 x 10 x 2
185 x 8
135 x 12 x 2 * very slow and pause @ bottom

SUPERSET
Leg Extensions - toes out
120 x 12 x 7

Narrow Leg press - feet together
4pps x 15 x 3
Single Leg press
1pps+15 x 12-15 x 4 (one continuous set)
DROP TO
Both feet - 2pps+25 x 50

Lying Leg Curl
120 x 10-12 x 3
SUPERSET
Abductor
100 x 15-20 x 3

AM Cardio fasted - 45 minutes Post Cardio - 35 minutes

Killed it. Absolutely destroyed my legs, they were so pumped and had some good veinage going on!!

Everything was real slow and deep -- fronts were ATG and to help really internalize the form (this was maybe the 3rd or 4th time I've ever really done them) I put pauses on the 135 sets, those buuurned.

39 more days :cool:

[lorinelise]

Good grief! Nice sesh :D Front squats it was, then! My legs are intimidated by just reading that lol

Lookin' great, btw, you're going to crush it!! :cool:

[MarkVI]

Good grief! Nice sesh :D Front squats it was, then! My legs are intimidated by just reading that lol

Lookin' great, btw, you're going to crush it!! :cool:

Thanks!! I felt like a total wuss only putting 185 on the bar, but having never really doing fronts (shameful I know) I didn't have a choice haha.

[fgfan1]

Thanks!! I felt like a total wuss only putting 185 on the bar, but having never really doing fronts (shameful I know) I didn't have a choice haha.

:mad:

i have yet to even attempt 185 on fronts

[MarkVI]

:mad:

i have yet to even attempt 185 on fronts

yeah but I back squat 405 for reps....I should be able to do more!!!

[MarkVI]

Chest and Tri's

Incline Barbell
135 x 16 x 2 (really needed the warmup today)
185 x 14
250 x 6
205 x 8
225 x 7
185 x 8 drop to 135 x 8

HS Flat ISOpress
**total weight**
150 x 12
150 x 8 x 2 last set drop to 100 x failure
Keiser press
100 x 10
110 x 8
High pulley cable fly
20 x 10-15 x 4 last set drop to 15 x failure

DB overhead extension
60 x 15
80 x 9 x 2
75 x 12 Killer stretches on all sets
Cable pressdown
65 x 8-12 x 4
Overhead cable extension
50 x 10-15 x 3

AM cardio fasted - 55 minutes Post WO cardio - 15 minutes

Great workout!! Killed it. Everything was nice and slow and controlled. I swear my chest is growing, it was the biggest it ever has been today and I pressed some great numbers with the tempo and control I was using. 38 days till destruction!!

[soundcheck129]

55 minutes fasted cardio? Grooooooooooooooosssss. Hello catabolism :p

Looking great bro, killing it of course. You're going to tear it up!

[ehlisl]

Chest and Tri's

Incline Barbell
135 x 16 x 2 (really needed the warmup today)
185 x 14
250 x 6
205 x 8
225 x 7
185 x 8 drop to 135 x 8

Great workout!! Killed it. Everything was nice and slow and controlled. I swear my chest is growing, it was the biggest it ever has been today and I pressed some great numbers with the tempo and control I was using. 38 days till destruction!!


Damn solid session Alex and those fronts the other day are $$ too! Can't wait to hit some big #'s with you this offseason!!

As far as growing and etc during prep, it can and does happen! Most gains you may not see untill your are in a +KCAL balance though :D ..Then things are going to explode!! Keep it rolling buddy!

[IndianForeigner]

It's definitely great to see growth improvement while on a cut. Who says that you have to lose muscle? :)

[mivi320]

Nice work Alex. Inclines look good. Looking lean in the pic too, legs looking good in the side chest. Just to echo what everyone else said, hit those delts/arms hard in the off season. You are going to rock your first show man!

[The_Animal11]

great workout man!!

amazing the difference not doing delts first makes haha

keep gettin stronger ftw! 37 days out!!!!

[MarkVI]

55 minutes fasted cardio? Grooooooooooooooosssss. Hello catabolism :p

Looking great bro, killing it of course. You're going to tear it up!
It's honestly not that bad!!!! gotta do whatcha gotta do, btw where ya been mayne?!?!

Damn solid session Alex and those fronts the other day are $$ too! Can't wait to hit some big #'s with you this offseason!!

As far as growing and etc during prep, it can and does happen! Most gains you may not see untill your are in a +KCAL balance though :D ..Then things are going to explode!! Keep it rolling buddy!
It's going to get really nasty this year!! Operation GFH will be in full effect.

It's definitely great to see growth improvement while on a cut. Who says that you have to lose muscle? :)
That's right! a 1500kcal defecit is nothing if you work hard enough :p

Nice work Alex. Inclines look good. Looking lean in the pic too, legs looking good in the side chest. Just to echo what everyone else said, hit those delts/arms hard in the off season. You are going to rock your first show man!
Thanks bro! It's def. dialing in now -- arms and delts are #1 this offseason, they're going to be a strong point next time I step on stage :cool:

great workout man!!

amazing the difference not doing delts first makes haha

keep gettin stronger ftw! 37 days out!!!!

Yea yea!! VERY amazing what not doing delts first does lol -- THURDY SEPHEN!

[IndianForeigner]

Wow, that is quite a deficit. Way to keep up the energy.

[lorinelise]

Dang. That is all.

Brb, whipping up some cinnamon roll UP 2.0

:D

[MarkVI]

Wow, that is quite a deficit. Way to keep up the energy.
Caffeine has been my friend....a very very close friend.

Dang. That is all.

Brb, whipping up some cinnamon roll UP 2.0

:D

Whipping some up for me? PLEASE??? That sounds really good, I'm expecting a review!

[lth]

As far as growing and etc during prep, it can and does happen! Most gains you may not see untill your are in a +KCAL balance though :D ..Then things are going to explode!! Keep it rolling buddy!

^^^ THIS! It happens all the time....i tend to grow on prep myself just from being on a more structured regimine, training intensity tends to go up a bit, etc. I think like luke said though, it's more common if you lean down then eat into the show.

[fgfan1]

Whipping some up for me? PLEASE??? That sounds really good, I'm expecting a review!

i could hook you up with a sample man

tastes pretty similar to ATW's cinnamon bun, just a bit thicker

[MarkVI]

^^^ THIS! It happens all the time....i tend to grow on prep myself just from being on a more structured regimine, training intensity tends to go up a bit, etc. I think like luke said though, it's more common if you lean down then eat into the show.

For sure, which is def. going to be the game plan for every prep after this one.....I don't have the chance to do that at this point.

BIG offseason gains!

[MarkVI]

i could hook you up with a sample man

tastes pretty similar to ATW's cinnamon bun, just a bit thicker

Appreciate the offer, but I think I'm just gonna wait until I get out of prep and can have some "dessert" protein powder lol.

[soundcheck129]

It's honestly not that bad!!!! gotta do whatcha gotta do, btw where ya been mayne?!?!


Your dedication is insane man! I know you're going to blow everyone away.

Where I've been - graduated, then had everything planned out, then that fell apart, so now I'm unemployed-ish, working 16 hour days trying to get my life together :p Gotta love life!

[MarkVI]

Your dedication is insane man! I know you're going to blow everyone away.

Where I've been - graduated, then had everything planned out, then that fell apart, so now I'm unemployed-ish, working 16 hour days trying to get my life together :p Gotta love life!

yeah ... life sorta blows sometimes. I've been in your situation!! It gets better, just keep working those 16 hour days, nothing can replace hard work and consistency!

[MarkVI]

Back and biceps

Barbell rows
135 x 15
185 x 12 x 4
*long holds and squeezes, mega pump*

HS iso Row
2pps x 12 x 2
3pps x 8 x 2
2pps x 10
Long holds and negatives
Seated cable row
120 x 10 x 3 last drop to 75 x utter lat cramping failure
**each rep had a 1/4 rep/second contraction on it**

Stiff Arm pulldowns
50 x 10-15 x 5
SUPERSET
Incline DB Curls
30 x 8-10 x 5
Wide Grip Cable curls
50 x 8-12 x 4

AM fasted cardio - 45 minutes - Post WO - 10 minutes then.....see below

Today me cardio ended at 11:45, and I lifted at 12:30...a total of 300 cals in between and this was a totally MENTAL Workout. it was GOOD but it was a hard hard workout, really had to dig deep. I'm seeing new lines and cuts everyday, it's awesome!! I'm short on cardio today but I'm so beat and have to go to work now. adios!!

Also, just found out I pulled a 4.0 this quarter which brings my GPA to, 4.0 :cool: gotta pad that thing before I get to 400level classes lol.

[NTT91]

way to stick it out today bro! Prod of how far you've come, and youre almost there! Congrats about the 4.0 too man, I got about half that, lmao

[The_Animal11]

great work today man! as always, lovin the dropsets!

[ehlisl]

Back and biceps

AM fasted cardio - 45 minutes - Post WO - 10 minutes then.....see below

Today me cardio ended at 11:45, and I lifted at 12:30...a total of 300 cals in between and this was a totally MENTAL Workout. it was GOOD but it was a hard hard workout, really had to dig deep. I'm seeing new lines and cuts everyday, it's awesome!! I'm short on cardio today but I'm so beat and have to go to work now. adios!!

Also, just found out I pulled a 4.0 this quarter which brings my GPA to, 4.0 :cool: gotta pad that thing before I get to 400level classes lol.



Solid work Alex and a huge congrats on the 4.0. Not many can do, especially dieting Keto ;)

New lines and cuts bring inspriation, keep killing it! 5 more weeks till the stage!!

[MarkVI]

way to stick it out today bro! Prod of how far you've come, and youre almost there! Congrats about the 4.0 too man, I got about half that, lmao
Thanks bro! Try putting some of that hard work in the gym towards the books dude!!

great work today man! as always, lovin the dropsets!yea yea boi


Solid work Alex and a huge congrats on the 4.0. Not many can do, especially dieting Keto ;)

New lines and cuts bring inspriation, keep killing it! 5 more weeks till the stage!!

Thanks Luke!! the end of the quarter was really rough...thankfully I had a nutrition class and an english class dependent on 1 paper regarding nutrition ahahaha!

[MarkVI]

Delts

Seated Military DB Press
60 x 15
80 x 10
70 x 8 x 2
Superset
Side Laterals
20's x 10 x 4
Lying Side raises
*Very strict and slow*
15's x 10 x 3

TRISET:
HS iso Should Press
*total weight*
150 x 9-12 x 4
Face pulls
15 x 4
Cable Side rasies
10-15 x 3

Reverse pec dec
95 x 15 x 4
superset
machine side laterals
80 x 10-15 x 4

10 sets weighted abs

AM fasted cardio - 50 minutes - no time for post WO cardio, will do tonight!

Weighed in at 168.6!. I lost a lot of fat this week, feels good. Energy is really starting to dip outside of the weightroom, just hitting it as hard as I can day in day out. Motivated and focused like a lazer.

Here are a couple pics:

http://i373.photobucket.com/albums/oo171/dmarkvi/Photo0055.jpg
http://i373.photobucket.com/albums/oo171/dmarkvi/Photo0051.jpg
http://i373.photobucket.com/albums/oo171/dmarkvi/Photo0049.jpg
http://i373.photobucket.com/albums/oo171/dmarkvi/Photo0050.jpg

[MarkVI]

oh yeah sorry they're sideways -- photobucket says they're upright lol.

[DTrulez616]

Sucks to hear about the energy but youre still killing it in the weight room.

My man is almost complete! Looking the way you are now youre definitely gonna be ready for this show and the one to follow.

[ehlisl]

MONEY! Big changes buddy, keep killing it! Next few weeks things are going to start getting nasty!!

[NTT91]

dry and lean bro. Keep plugging away! You are your maker ;)

[fittofattofit]

The weight is falling off!
Legs look great - not just quads, but hammies and calves are excellent - I'm sure you'll have the best legs on stage by far, very few competitors manage that balance!
Upper body mass seems to have dropped during the cut, so maybe time to stabilise the weight and concentrate on shoulders and upper chest to regain that balance. You still have time to adjust your training and you're lean enough and your metabolism is fast enough that you should be spot on for definition on the day!

[The_Animal11]

hey man im not sure on NPC posing rules, but it'll make you look alot narrower in the waist/wide up top if you twist your shoulders on those side shots. also shows off the abs and chest more.

also, its hard to picture and get right, but if you kinda raise the hip closer to the judges and crank down on it, obliques will pop alot more. you are definitely lean enough that they should be showin up well on those shots. its really slight and if you didnt know it was happening when you watch someone pose, you probably wouldnt even know it, but it makes a HUGE diff.

[MarkVI]

Sucks to hear about the energy but youre still killing it in the weight room.

My man is almost complete! Looking the way you are now youre definitely gonna be ready for this show and the one to follow.
Energy was good today! I got to sleep and rest...Bodybugg is estimating me at a 4.2+kcal burn everyday

MONEY! Big changes buddy, keep killing it! Next few weeks things are going to start getting nasty!!
Yeaaa buddy!! I cannot wait, I'm more focused and determined than ever.

dry and lean bro. Keep plugging away! You are your maker ;) Thanks brosef! I am also UBAR depleted


The weight is falling off!
Legs look great - not just quads, but hammies and calves are excellent - I'm sure you'll have the best legs on stage by far, very few competitors manage that balance!
Upper body mass seems to have dropped during the cut, so maybe time to stabilise the weight and concentrate on shoulders and upper chest to regain that balance. You still have time to adjust your training and you're lean enough and your metabolism is fast enough that you should be spot on for definition on the day!
Thanks for the compliments man, I still have about 14lbs to lose, I have also measured my upper recently and I've grown :D!! IT probably just doesn't look that way since I'm SO depleted these days.

hey man im not sure on NPC posing rules, but it'll make you look alot narrower in the waist/wide up top if you twist your shoulders on those side shots. also shows off the abs and chest more.

also, its hard to picture and get right, but if you kinda raise the hip closer to the judges and crank down on it, obliques will pop alot more. you are definitely lean enough that they should be showin up well on those shots. its really slight and if you didnt know it was happening when you watch someone pose, you probably wouldnt even know it, but it makes a HUGE diff.

All noted and practiced! You may have to explain what you're saying on the first part -- twist in which way? I'll catch you on msn tomorrow night.

[MarkVI]

Chest and tris

Bench Press
135 x 20
225 x 10
275 x 5
315 x 3
225 x 5 x 3

Incline DB
75 x 8
70 x 10 x 2
Was toast after flat
HS iso incline
4 x 8-10
High pulley cable fly
3 x 10-15
SUPERSET
Incline ez tricep extensions
65 x 12 x 3
75 x 10
pec dec
3 x 10
SUPERSET
Tricep pushdowns
3 x 10-15
Seated Dip
3 x 8-15

AM cardio fasted - 60 minutes intervals - post WO cardio, none yet! going back later

Great Workout, killed 315 today! Went up fast and solid. Great pumps all around today, triceps really got worked, I can do those incline extensions with the ez bar and no pain in the right elbow which is big for me. Still have to keep all those light and focus on the contractions.