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

[ehlisl]

Big bench at a light weight! :D Nice work Alex!

Have fun with the cardio tonight! Also, is the 2nd show your doing Kevin and Denise's NANBF on the 7th of Aug??

[MarkVI]

Big bench at a light weight! :D Nice work Alex!

Have fun with the cardio tonight! Also, is the 2nd show your doing Kevin and Denise's NANBF on the 7th of Aug??

Thanks Luke! It FELT GOOD! Cardio ended up great - very sweaty and awesome, posing after went ok minus serious forearm cramps.

2nd show is in Parkland or Lakeland I think.....some place close to Tacoma.

[mivi320]

Big changes. Legs starting to lean up! Nice 315 bench!

[MarkVI]

Back and Biceps

Wide grip pullups
*very slow, and stretch @ bottom*
BW x 13
BW + 25 x 8
BW + 10 x 8 x 2
BW x 5 ... lol

Neutral grip pulldowns
120 x 15
135 x 12
150 x 12
165 x 10
150 x 10 drop to 105 x utter failure with many assisted reps
Seated Cable row
120 x 12 x 2
135 x 10
S.A. pulldowns
4 x 10-15
SUPERSET
Rope S.A. pulldowns
4 x 10-15

Barbell curls
70 x 15 x 2
80 x 10
70 x 10 x 2
Incline Cable Curls
"15" x 15 x 2
17.5 x 12
15 x 10-12 x 2

AM fasted cardio - 50 minutes Post WO - 40

Great Workout -- Got some massive pumps that lasted for about 2 seconds and then disappeared....Oh well, great MMC going on today, lots and lots of veinage.

Quad cross striations are here :D Have to pose em hard to get em popping but hellz yeah.

Annnnnd I'm beat.

[MarkVI]

Big changes. Legs starting to lean up! Nice 315 bench!

Thanks bro!! only 3 reps down from my biggest, fattest best offseason attempt. :cool:

[The_Animal11]

quad striations FTW!!

[5Six]

Lookin great man. Good to see your repping manlets well :cool:

[NTT91]

benching 3 pies this deep into contest prep is something to be proud of. Nice workout bro.

[TripTastic]

that's strong as **** for your weight dude... extremely impressive

[v4nity]

I'm so freaking proud of you!!!!!!!

Look so good.

[Flyin Ryan]

This guy is tearing it up in the gym!
Keep it up man, only a month away.

[ErickStevens]

Keep pushing dude, we're all behind you! (no homo)

[MarkVI]

quad striations FTW!!
FTW! Sarah thought they were nasty for a second and then changed her mind and I guess they're hawt.

Lookin great man. Good to see your repping manlets well :cool: Manlets ftw! 5'7 and under glory!


benching 3 pies this deep into contest prep is something to be proud of. Nice workout bro.
Thanks bud, felt really good -- I also had the resident steroid abuser in my town benching 455 for reps next to me.....extra motivation

that's strong as **** for your weight dude... extremely impressive
Thanks Trip! Thanks for the encouragement :D

I'm so freaking proud of you!!!!!!!

Look so good.
Thanks Meg! It's getting there

This guy is tearing it up in the gym!
Keep it up man, only a month away.
Ryan I must say that going and looking at your meals everyday has helped keep me sane and out of the peanut butter jar.

Keep pushing dude, we're all behind you! (no homo)
Haha, thanks bud, how's your prep going thus far? Big ways out I believe?

[ErickStevens]

Haha, thanks bud, how's your prep going thus far? Big ways out I believe?

Easy so far. Only 137 days out. lol

[MarkVI]

Easy so far. Only 137 days out. lol

It'll get better :cool: once you start feeling no energy except in the gym and when you eat, you'll be hooked! mainly cause you'll look F'ng awesome.

[MarkVI]

Legs

Smith Squats
*Pause at bottom, nice and slow*
1pps x 20
2pps x 15
3pps x 12
4pps x 8
3pps x 10 x 2
2pps x 20 (rest pause till I got to 20)

Leg Extensions
150 x 12 x 3
150 x 10 x 2
Lunges
BW + 80 x 10 steps per leg x 3

Leg extension - toes out
120 x 10 x 5
SUPERSET
Leg Curl
100 x 15
120 x 12
130 x 10
130 x 8 drop to 80 x utter failure

10 sets of weighted abs

AM cardio fasted - 50 minutes post WO cardio: TBD.

HARD Workout! Strength felt way down on squats and doing extensions before lunges may have been a bad idea lol, the pump made it very difficult.....legs are still twitching, posing after was a pain in the butt and quads and hams lol

legs are real watery all the time from so much cardio so definition hasn't been too good :mad: ohhh well.

[The_Animal11]

haha thats the idea of leg ext as a pre-exhaust, youre supposed to not know if its a good idea!!

[MarkVI]

haha thats the idea of leg ext as a pre-exhaust, youre supposed to not know if its a good idea!!

Today my legs say it was a good idea....I'm doing them first first next leg day :cool:

[MarkVI]

Delts

Smith OH Press
105 x 15
155 x 12
155 x 10 x 2
*switch to behind the neck*
105 x 10
105 x 10
105 x 12
SUPERSET
Side laterals
20's x 15 x 8

Lying side laterals - incline
15's x 10 x 3
Standing side laterals
25's x 15 x 3

Reverse pec dec
115 x 10-15 x 4
OH DB press
60's x 8 x 2

AM fasted cardio - 50 high paced minutes!

Killed it in the gym today, despite have about an hour between cardio and weights. Lots and lots of side laterals but man, they felt GOOD today. Slow and controlled the pump got insane.

Presses were $ and the cuts are getting deep! I'm hardening up, I'm really happy with where I'm at, 30 more days to get NASTY!

[5Six]

Bloody good session today, dude. Especially for being a month or so out!

[Rog447]

Last two workouts have been solid! keep plugging away man!

[DTrulez616]

Still amazing me with these workouts this deep into prep with all that cardio.

[ehlisl]

Delts

Presses were $ and the cuts are getting deep! I'm hardening up, I'm really happy with where I'm at, 30 more days to get NASTY!

Killing it day in and day out Alex! 30 to go! Really excited to see what you bring buddy, more than putting in the work and time!!

[ErickStevens]

Keep doing work bro, you're almost there. As weird as it sounds I'm almost envious that you're as close as you are. I can't wait to see my body change before my eyes.

[cawiau]

Looking great bro, shredded!
1 month to rock this thing:D:D

[lth]

Delts

Smith OH Press
105 x 15
155 x 12
155 x 10 x 2
*switch to behind the neck*
105 x 10
105 x 10
105 x 12
SUPERSET
Side laterals
20's x 15 x 8

Lying side laterals - incline
15's x 10 x 3
Standing side laterals
25's x 15 x 3

Reverse pec dec
115 x 10-15 x 4
OH DB press
60's x 8 x 2

AM fasted cardio - 50 high paced minutes!

Killed it in the gym today, despite have about an hour between cardio and weights. Lots and lots of side laterals but man, they felt GOOD today. Slow and controlled the pump got insane.

Presses were $ and the cuts are getting deep! I'm hardening up, I'm really happy with where I'm at, 30 more days to get NASTY!

Like luke said man, you've more than put in the work for this.....no doubt that you'll come on stage nasty shredded in the next 30 days.

[MarkVI]

Last two workouts have been solid! keep plugging away man! Thanks bro! doing my best with what I've got!


Bloody good session today, dude. Especially for being a month or so out!
It doesn't feel like it....well the energy levels do lol, but feels ike it's worlds away.

Still amazing me with these workouts this deep into prep with all that cardio.
Thanks Z - you're one to talk though!!

Killing it day in and day out Alex! 30 to go! Really excited to see what you bring buddy, more than putting in the work and time!!
That means a lot Luke -- thanks for all the support and insights!

Keep doing work bro, you're almost there. As weird as it sounds I'm almost envious that you're as close as you are. I can't wait to see my body change before my eyes.
I know what you mean, I've been where you're at right now and just keep putting in the work and it'll come!

Looking great bro, shredded!
1 month to rock this thing:D:D
Thanks Carl!!

Like luke said man, you've more than put in the work for this.....no doubt that you'll come on stage nasty shredded in the next 30 days.

yeah boi! that's a guarantee! And then rebound, we're getting biiiig but tight amirite? :cool:

[MarkVI]

Biceps and abs

EZ bar preacher
65 x 15
65 x 23 (dug deep)
75 x 15 x 3
SUPERSET WITH ABS
Standing Wide grip EZ curl
75 x 12 x 3
SUPERSET WITH ABS
Incline DB
25's x 12-15 x 3
SUPERSET WITH ABS
Iron cross curls
3 x 15
SUPERSET WITH ABS

AM cardio - 50 minutes Post Cardio - 15 minutes

Great workout - killer pumps. Time for work - then bb'ng show to go see tomorrow, should be fun!

[DTrulez616]

23 reppers to destroy those Bis, solid work! Going to a BBing show should put some motivation in you for the final month.

[ehlisl]

23 reppers to destroy those Bis, solid work! Going to a BBing show should put some motivation in you for the final month.

Agree! Seeing what you are going to be doing in 29 more days, lights the fire! Keep killing it Alex! Things are really pulling together!

Which show are you going to?? NANBF or NPC??

[mivi320]

Solid.

[The_Animal11]

i like the superset with abs!! nice touch!

[MarkVI]

23 reppers to destroy those Bis, solid work! Going to a BBing show should put some motivation in you for the final month.
Thanks man!! they BURNED

Agree! Seeing what you are going to be doing in 29 more days, lights the fire! Keep killing it Alex! Things are really pulling together!

Which show are you going to?? NANBF or NPC??
I'm going to Marla Battles NANBF show in Bellevue -- it's supposed to be pretty good, Kevin is judgin at it.

Solid.
:cool:

i like the superset with abs!! nice touch!

It was great! Kept me huffing and puffing!

[MarkVI]

Chest and Triceps

Incline BB
135 x 16
185 x 14
250 x 6+1
205 x 7+1
205 x 7+2 drop to 135 x failure

Keiser Press:
12, 10, 8 drop to failure
Incline Fly's:
12, 10, 10, 10 (40's)

Incline EZ tricep extension:
10, 10, 8 (75lbs)
Rope Pressdown
10-15 x 4
Overhead Tricep Extension (bar attachment)
FST 7 - 10-15 reps each

Post WO cardio - 30 minutes intervals - more cardio to be done later

Woke up 10 minutes before I needed to leave to see a bb'ng show, so no AM cardio - but did intervals as a replacement (per my coach's response to my semi panicked text message saying I missed my AM cardio and my weigh in lmao).

I dropped volume today and upped the intensity, Today was absolutely killer, everything was slow and controlled, I was extra motivated and focused after seeing the show this morning.

28 DAYS TO GIT R DONE!

[ehlisl]

Chest and Triceps
Post WO cardio - 30 minutes intervals - more cardio to be done later

Woke up 10 minutes before I needed to leave to see a bb'ng show, so no AM cardio - but did intervals as a replacement (per my coach's response to my semi panicked text message saying I missed my AM cardio and my weigh in lmao).

I dropped volume today and upped the intensity, Today was absolutely killer, everything was slow and controlled, I was extra motivated and focused after seeing the show this morning.

28 DAYS TO GIT R DONE!

Solid chest WO Alex! This is the fun part of prep, really have to focus and keep doing what your doing! Good things are going down in 28 days!!

How was the show?? Really gets you amped for the stage :D

[MarkVI]

Solid chest WO Alex! This is the fun part of prep, really have to focus and keep doing what your doing! Good things are going down in 28 days!!

How was the show?? Really gets you amped for the stage :D

It was a FUN workout -- starting to really see all the striations in my chest :D

Show was meh tbh, a few killer physiques, but it was the first one of this particular show so not many people knew about it. I think a few used it as a warmup to Kevin's show due to the conditioning they brought.

[DTrulez616]

Bah, HIIT is more fun anyways. :cool:

[NTT91]

good workout man, I love those incline skullcrushers...really tear dem fibers

[mivi320]

4 weeks will FLY by.

What is a keiser press?

[IndianForeigner]

Only 4 weeks? Definitely closing in, but you're right on point.

[lth]

Dominate!!!

[MarkVI]

Bah, HIIT is more fun anyways. :cool:
Um....not when you don't have any energy lol!

good workout man, I love those incline skullcrushers...really tear dem fibers
They felt awesome -- hurting today

4 weeks will FLY by.

What is a keiser press?
It's a hydraulic lifting machine....I don't like any of their machines except this one, ridiculous upper and outer chest pump

Only 4 weeks? Definitely closing in, but you're right on point.
FO SHO! I'm going to nail this dude

Dominate!!!

KEEEE OOHHHHH

[lth]

KEEEE OOHHHHH

You HAVE to scream this when you hit your most muscular bro

[MarkVI]

You HAVE to scream this when you hit your most muscular bro
I think that can be arranged :cool:

[MarkVI]

Back and biceps

Tbar Rows
90x20 / 135x12 / 180x10 / 135x10 x 2 last set rest pause and drop sets
SUPERSET ABS
HS Row - unilateral
2p's x 12 / 3p's x 10 / 2p's x 10-12 x 4sets - last set was both sides together
SUPERSET ABS

Underhand CLOSE grip pulldown
135 x 10-12 x 3
SUPERSET
Stiff arm pulldowns
3 x 10-20

Rack deads
225 x 15 / 315 x 12 -- lower back just not happy
SUPERSET
Stiff arm pulldowns
2 x 15

Standing DB curls
4 x 8-15
SUPERSET
face pulls - bar attachment
4 x 15-20
Barbell curls - variation
3 x 10-15
SUPERSET
reverse bb curls
3 x 8-12
Incline cable curls
3 x 15

AM cardio - 50 minutes intervals - post WO - 25 minutes.

Great Workout - Gave it everything I had and pounded it out! Everything felt like a million lbs for some reason, but the contractions, squeezes and pumps felt unreal. Another one for the books, bring on tomorrow -- LEGS!

[The_Animal11]

would a underhand reverse grip pulldown just end up being a normal pulldown?

is that a double negative?

[DTrulez616]

Stay strong my man. Everythings starting to feel heavy but less than a month to go dont give in now. You know youre far from it and youll kill those Legs tomorrow.

[MarkVI]

would a underhand reverse grip pulldown just end up being a normal pulldown?

is that a double negative?
lol meant to write CLOSE instead of reverse -- fixed, btw those gave me the best pump out of everything today -- just nasty

Stay strong my man. Everythings starting to feel heavy but less than a month to go dont give in now. You know youre far from it and youll kill those Legs tomorrow.
No one's giving in. I don't know HOW to give up!! Gonna KILL it tomorrow, my buddy is coming up to train with me and he's going to get moiderd

[MarkVI]

Legs

Squats
135 x 20
225 x 12 ATG
315 x 10 x 2
275 x 8 x 2 ATG
225 x 12 - 2 second pauses
Leg Press
*Narrow stance*
4 x 12-20
SUPERSET
Leg extensions - toes out
4 x 9
Lunges
BW + 70 x 24 per side x 2 - DEAD

AM Fasted intervals: 50 minutes Post WO: 25 Steady State

Had a pep talk with Tommy before this workout and he got me pumped up, stopped worrying about #'s and focusing all on quality. All reps were deep and caused the most pain I could!

I stopped the workout where I did because my legs literally couldn't fire anymore...Also, started posing in my suit at the gym.....always fun when there are other people in the aerobics room :D.

[ehlisl]

Legs

Squats


Had a pep talk with Tommy before this workout and he got me pumped up, stopped worrying about #'s and focusing all on quality. All reps were deep and caused the most pain I could!

I stopped the workout where I did because my legs literally couldn't fire anymore...Also, started posing in my suit at the gym.....always fun when there are other people in the aerobics room :D.



Tommy is right! No one asks how much you lift when you step on stage! Keep killing it Alex! Getting close.....going to be SICK!!!

Also, those squats were $$!!

[lth]

Legs

Squats
135 x 20
225 x 12 ATG
315 x 10 x 2
275 x 8 x 2 ATG
225 x 12 - 2 second pauses
Leg Press
*Narrow stance*
4 x 12-20
SUPERSET
Leg extensions - toes out
4 x 9
Lunges
BW + 70 x 24 per side x 2 - DEAD

AM Fasted intervals: 50 minutes Post WO: 25 Steady State

Had a pep talk with Tommy before this workout and he got me pumped up, stopped worrying about #'s and focusing all on quality. All reps were deep and caused the most pain I could!

I stopped the workout where I did because my legs literally couldn't fire anymore...Also, started posing in my suit at the gym.....always fun when there are other people in the aerobics room :D.



Good deal bro, painful and to the point! You already knew all that man, just trying to keep your head in the right direction, very easy to mindf*ck yourself at this point.....numbers, the scale, etc etc...all smoke in mirrors bullsh*t bro. Like luke said, people see what you look like on stage, they don't ask your weight,height, etc

[MarkVI]

Tommy is right! No one asks how much you lift when you step on stage! Keep killing it Alex! Getting close.....going to be SICK!!!

Also, those squats were $$!!

Thanks Luke! I was thinking to myself....when I'm told to do a quarter turn are they going to ask me to list my big 3? lol, NOPE!



Good deal bro, painful and to the point! You already knew all that man, just trying to keep your head in the right direction, very easy to mindf*ck yourself at this point.....numbers, the scale, etc etc...all smoke in mirrors bullsh*t bro. Like luke said, people see what you look like on stage, they don't ask your weight,height, etc

Thanks man, you have been absolutely invaluable not only this prep but through out my bodybuilding. I'm really thankful to have you aboard!

25 more days to kill it and give it 100% - not gonna let up one second!!!

[Nutir]

Dude, sorry I haven't been able to support you as much as I wanted to during this whole adventure.. I've just had my own issues that take up most (all..) of my time and/or willpower lately and I really couldn't make you feel like I was behind you (no homo) as much as I should have or wanted to be.


Anyway bro, can't wait to see you on stage! Hit me up some time or show up at the gym when I'm there :p

[mivi320]

Really nice work last two sessions. Doing great in here. 50 minute fasted intervals? :eek:

[MarkVI]

Dude, sorry I haven't been able to support you as much as I wanted to during this whole adventure.. I've just had my own issues that take up most (all..) of my time and/or willpower lately and I really couldn't make you feel like I was behind you (no homo) as much as I should have or wanted to be.


Anyway bro, can't wait to see you on stage! Hit me up some time or show up at the gym when I'm there :p

No worries man, I understand. I know you've got my back.

I didn't bother getting a membership at the rec this quarter....what are you doing for the 4th?


Really nice work last two sessions. Doing great in here. 50 minute fasted intervals? :eek:

The intervals are KILLER! I love it and hate it at the same time, I always have to take a nap afterwards.....even with it being the day after my carbload.

[MarkVI]

Delts

Behind the neck seated Smith
105 x 12
125 x 10
145 x 7+2
125 x 7
105 x 7+3
SUPERSET
Side Laterals
20's x 15-20 x 5

HS iso shoulder press
150 x 10-12 x 3
SUPERSET
Side Laterals
25's x 12 x 3

Upright Rows
100 x 10-12 x 3
SUPERSET WITH ABS
Reverse Pec dec
10-15 x 4
SUPERSET
Machine side laterals
4 x 10-15

DB OH press - twist at bottom
50's x 12 x 3
SUPERSET WITH ABS

AM cardio - 50 minutes fasted Post WO - 35 minutes

Killed it, best shoulder workout to date I think. MMC was on and murdered those suckers. The DB presses at the end along with the machine side laterals were just for calorie burning, my delts were already absolutely toasted.

BIG changes coming this week, I can feel it!! I even feel and look bigger. I love it!

[DTrulez616]

Killer workout! Sounds like your mindset is really positive which is great so close out. Having one of your best sessions a few weeks out is another plus. Your gonna be killing it right down to the final days it looks like.

[cawiau]

Keep pushing bro, you got this;)

[Nutir]

No worries man, I understand. I know you've got my back.

I didn't bother getting a membership at the rec this quarter....what are you doing for the 4th?


Oh lol ok.

Not sure about the 4th.. Might be able to go back to the westside but not sure. I really hope so tho

You got any plans?

[MarkVI]

Killer workout! Sounds like your mindset is really positive which is great so close out. Having one of your best sessions a few weeks out is another plus. Your gonna be killing it right down to the final days it looks like.
It's really in the right spot these days, so motivated and focused. I have been talking to sarah and she says it hasn't been hard on her except that I've felt like being alone a bit more...but she understands. that's the hardest part right now

Keep pushing bro, you got this;)
YEAH BUDDY!!!

Oh lol ok.

Not sure about the 4th.. Might be able to go back to the westside but not sure. I really hope so tho

You got any plans?

I will probably be up here, but I am considering going and spending the weekend at my mom's and letting her cook my meals lol. I want to go visit my 2 old gyms and see everyone.

[MarkVI]

Biceps and calves

EZ Preacher Curls
65 x 15
85 x 8,8,6 last set drop to 65 x 6
Wide Grip Barbell curls
70 x 15,12,10,10
Concentraion curls
25 x 10,8,7
Front Double bi cable curls
5 x 10-15
SUPERSET
Standing EZ curls
75 x 6,6,5,5 (pretty crappy form, just to shoot a bit more blood in after the cable curls)

Calves - Standing raise machine - 6 x 15-20 looooooong TUT, pump was amazing

AM fasted cardio - 55 Post WO - 15

Good workout, awesome pump and I was able to go heavier on the preacher curls which was nice since I was fresh and didn't just get done doing back. Off to work for me know, extra shift to pay for the obscenely expensive spray tan I need.

[lth]

good looking sesh bro, not much longer now....one day at a time, how much are you paying for your spray tan?

[BIG case]

Do the damn thing bro!!! Youve come a LONG ways, everybodys proud of you man...and remember you got the whole crew at A-A behind ya too!! Tear **** up :D

[MarkVI]

good looking sesh bro, not much longer now....one day at a time, how much are you paying for your spray tan?
yeah boi!!! bi's are still pumped :D I think it's like 90-120 or something, I need to check but they do it right


Do the damn thing bro!!! Youve come a LONG ways, everybodys proud of you man...and remember you got the whole crew at A-A behind ya too!! Tear **** up :D

Getting it done!! thanks bro, I love you guys :cry:

[5Six]

Late to say this, but Tommy seems to be the man

And keep on going on. I'm def following dude

[MarkVI]

Late to say this, but Tommy seems to be the man

And keep on going on. I'm def following dude

That is an understatement man -- he keeps my head right and straight when I start to worry about meaningless crap.

[MarkVI]

Off day today!

That means just 75 minutes of cardioz :D Not bad at all, was really nice to give my body a break....legs are STILL sore haha.

23 days!

[DTrulez616]

75 minutes of cardio is an off day, lol. :D How do you occupy yourself?

[MarkVI]

75 minutes of cardio is an off day, lol. :D How do you occupy yourself?


Thankfully only 45 was done inside on an eliptical (HR avg was 155+) and intense as I read Muscular development lol, good magazine actually I recommend it for infotainment. The other is done outside, like walking and getting groceries etc....I just make sure I walk fast without looking like a retard.

[NTT91]

hahaha at walking fast in public, i can relate to that. I agree MD is the best bbing mag on the stands...good stuff.

[fgfan1]

hahaha at walking fast in public, i can relate to that. I agree MD is the best bbing mag on the stands...good stuff.

resident new yorker here. you don't know walking fast 'til you see me



anyways, how's it going sexy? :D doing work in here alex. you're gonna kick ass on stage and you know it!

[MarkVI]

hahaha at walking fast in public, i can relate to that. I agree MD is the best bbing mag on the stands...good stuff.
yeah it is! It's actually got relevent studies and stuff, not to mention lots of motivating pictures of dudes jacked out of their minds.

resident new yorker here. you don't know walking fast 'til you see me

doing work in here alex. you're gonna kick ass on stage and you know it!

I think I could probably take you in a fast walking competition....jus sayin, oh wait you're 600 feet tall, nevermind lol.

It's going well -- Time to keep what I'm doing the same and just bring it everyday and it'll happen!

[fgfan1]

I think I could probably take you in a fast walking competition....jus sayin, oh wait you're 600 feet tall, nevermind lol.

It's going well -- Time to keep what I'm doing the same and just bring it everyday and it'll happen!

i lol'd HARD at what you censored out. and that tall comment :D

[MarkVI]

i lol'd HARD at what you censored out. and that tall comment :D

lol

[MarkVI]

Chest and tri's

Incline DB Press -- Superset Abs
65 x 15
80 x 10
105 x 8+2
80 x 10
Flat BB press -- Superset abs
**35 seconds rest**
135 x 12, 10, 10
Hammer Iso Incline -- Superset abs
110 x 12, 10 , 8, 8
High pulley Cable fly -- Most muscular
20 x 10 - 12 x 3

Incline Tricep extensions
65 x 10-12 x 5
Pushdowns
65 x 8-12 x 3

AM cardio - 70 minutes (broken up inside and outside), no time for post WO cardio so I did it all this morning

GREAT workout, holy pumps! I see every muscle under my chest and the upper and lower portion just POP! Loving this!

Strength way down on the incline DB presses, but I'll take it! 3 friggin weeks out. Expect some big diet changes...need to get the last bit off my back!

[IndianForeigner]

Strength may be dropping but you are still getting solid pumps and seeing results so it sounds like win to me.


MD is my fave BB mag; it's cool to see the protocol of the pros

[The_Animal11]

great workout man. three weeks!!!

[DTrulez616]

Hey, I would take 105lb DB Presses too.

[ehlisl]

Chest and tri's

AM cardio - 70 minutes (broken up inside and outside), no time for post WO cardio so I did it all this morning

GREAT workout, holy pumps! I see every muscle under my chest and the upper and lower portion just POP! Loving this!

Strength way down on the incline DB presses, but I'll take it! 3 friggin weeks out. Expect some big diet changes...need to get the last bit off my back!

Great work Alex and now we stand at 3 to go!! You are now at that point where can hit a pose in every mirror you see! :D

How's the weight now??

[MarkVI]

Strength may be dropping but you are still getting solid pumps and seeing results so it sounds like win to me.


MD is my fave BB mag; it's cool to see the protocol of the pros
It is win man!! I'm loving it, I am not as strong yea, but I look really good being weak :p

great workout man. three weeks!!!
I KNOW! crazzzzy


Hey, I would take 105lb DB Presses too.
I'll trade you for your food intake :D

Great work Alex and now we stand at 3 to go!! You are now at that point where can hit a pose in every mirror you see! :D

How's the weight now??

and I do! I'm practicing posing like a fiend.....gotta get it right!

I'll check weight tomorrow in the AM for the official weekly weight :cool: been from 167-174 this week so who knows

[mivi320]

3 weeks to get it.

[IndianForeigner]

Sure, it's nice to be strong, but it's even cooler to look strong so that's should be the number 1 goal

[ErickStevens]

'Sup brah? Still killing it I see. What do you do your HIIT on?

[MarkVI]

3 weeks to get it.
That's right bro! I'm gonna destroy this next 3 weeks! DOMINATE

Sure, it's nice to be strong, but it's even cooler to look strong so that's should be the number 1 goal
Hellz yea dude -- I look big in the gym in a tank, but in clothes that aren't tight right now.....look pretty pathetic lol

'Sup brah? Still killing it I see. What do you do your HIIT on?

I do it on the eliptical -- it's a precor I think a 546i, not sure though. It's my favorite, I could walk/run but the eliptical I find is the best for my intervals which are 3 minutes normal, 2 minutes all out.

[MarkVI]

Back and biceps

Wide grip pullups
BW x 16
BW + 25 x 9, 6
BW x 10, 8
Barbell Rows Superset with Stiff arm pulldowns
4 x 10-15 --- 4 x 10-15
HS iso Row Superset with Wide neutral grip pulldown
3 x 8-12 --- 3 x 10
Rope pulldowns (similar to stiff arm) Superset with Seated low row
3 x 10-15 --- 3 x 8-12

Barbell Curls
4 x 8-10
Hammer Curls
4 x 8-10 with drops on all sets
Front Double bi cable curl
5 x 10-15 FST-7 style but only made it to 5

AM cardio - 40 minutes post WO - 25 minutes

Great workout, I felt strong and squeezes were amazing. I was able to muster up the balls to use a lot of intensity techniques too, drops, forced reps, rest pause etc....on many movements.

Feeling good 3 weeks out! I can't wait to see what the weight is tomorrow!

[MarkVI]

Nudes:
http://i373.photobucket.com/albums/oo171/dmarkvi/6-26-3.jpg
http://i373.photobucket.com/albums/oo171/dmarkvi/6-26-1.jpg


I'm bloated (haven't been on the toilet for over a day and a half!!! AAAAHHHH so mad lol) and watery as well....not as dry as the last update, but I am DEFinitely leaner.

[ehlisl]

Great workout, I felt strong and squeezes were amazing. I was able to muster up the balls to use a lot of intensity techniques too, drops, forced reps, rest pause etc....on many movements.

Feeling good 3 weeks out! I can't wait to see what the weight is tomorrow![/b]

Looking damn solid Alex!! You really have had some huge changes since the last set!

Keep doing it buddy, don't hold anything back! Only 21 to go!

[DTrulez616]

If thats you bloated you are one lean MFer.

[IndianForeigner]

The waist is hella lean; great job.


Also, 16 reps for pullups is studly

[Sean15782]

Legs are really outstanding Alex! Great lines and conditioning!

Keep it going!

[Flyin Ryan]

Sliced and diced. If that's you bloated, I'd be scurrrrred to see you dried out.
Also, I'm mirin' the butt sweat.
Lmao, keep up the hard work bud. You're almost there.

[MarkVI]

Looking damn solid Alex!! You really have had some huge changes since the last set!

Keep doing it buddy, don't hold anything back! Only 21 to go!

Thanks Luke! I feel it, I really do - I look different, it's awesome! 21 days to DO WORK!


If thats you bloated you are one lean MFer.
lol thanks man, I usually have a tighter waist and less water in the legs/love handles...but ohhh well.

The waist is hella lean; great job.


Also, 16 reps for pullups is studly
Thanks man! the pullups weren't only a rep PR but also quality, slow, controlled and PAINFUL

Legs are really outstanding Alex! Great lines and conditioning!

Keep it going!
Thanks Sean, 3 weeks left to pick it up!

Sliced and diced. If that's you bloated, I'd be scurrrrred to see you dried out.
Also, I'm mirin' the butt sweat.
Lmao, keep up the hard work bud. You're almost there.

Butt sweat FTW -- I just got done with my cardio before the pics. I'll get some dry pics soon -- I hope, actually I don't really care because I feel better when I'm a bit watery.

[fittofattofit]

Nudes:
http://i373.photobucket.com/albums/oo171/dmarkvi/6-26-1.jpg


Huge hammies and calves and great back (you've got a long torso)
Plenty of definition for three weeks out!
Looking good (and much bigger than 167!)

[MarkVI]

Huge hammies and calves and great back (you've got a long torso)
Plenty of definition for three weeks out!
Looking good (and much bigger than 167!)
Thanks very much! I have A LOT of work to get done these next 2 weeks before peaking....it's going to get ugly per my coach lol.

[MarkVI]

legs

Squats
135 x 20
225 x 12
315 x 9
375 x 6 SOLID
275 x not sure, at least 10 then I failed on the safety pins
225 x 10
Leg Press
3pps x 35,30,25,20
Leg Extensions Superset with lying leg curls
7 x 8-12 --- 7 x 8-12
Machine seated leg press
3 x 20

Am cardio fasted - 50 minutes Post WO cardio - 40 minutes

KILLED it today, absolutely smashed the crap out of my legs, the failed 275 was epic, I decided I was just going to go until I had nothing....and it happened - I think it was rep 14.

Was pretty toast after squats and LP but the supersets were awesome and just fried me.

Weight today: 162.25!! 8lbs to go, I'm so flat so so so flat lol. I love it. CARBS TONIGHT

[The_Animal11]

show off.

[DTrulez616]

Killed it you did! Still giving it your all man. Im admirin'.

[MarkVI]

show off.

This coming from the guy who supersets two huge compound leg movements and moves damn good weight for both lifts....AFTER doing squats.


Killed it you did! Still giving it your all man. Im admirin'.

I'm going to give it everything I have bro! Just a bit curious to see what all I have in me.

[MarkVI]

delts and tris

Behind the Neck Smith -- Superset with -- Side laterals
105 x 16 --- 25 x 15
125 x 11 --- 25 x 15
145 x 6+2 x 2 --- 25 x 15 x 2
105 x 8 x 2 --- 25 x 12 x 2
Seated DB military -- Superset with -- Side laterals
60 x 10 x 2 --- 20's x 15 x 2
Upright Rows
90 x 15 x 3
Reverse Pec Dec
3 x 15

Dips
bw x 20
bw + 45 x 12
BW + 45 x 8 rp 4 rp 2
Pushdowns
4 x 10-15

Am cardio - 45 minutes intervals Post WO: 45 minutes

Great workout! Flexing in the mirror showed spider web veins on my delts and traps! Getting closer!!!!

More cardio this week per the boss. Gonna get it done.

[ehlisl]

delts and tris

Am cardio - 45 minutes intervals Post WO: 45 minutes

Great workout! Flexing in the mirror showed spider web veins on my delts and traps! Getting closer!!!!

More cardio this week per the boss. Gonna get it done.

Home stretch Alex! No pain buddy!

[MarkVI]

Home stretch Alex! No pain buddy!

18 days to kill it! I thrive on pain!

[The_Animal11]

Home stretch Alex! No pain buddy!

this!! gettin so close man!!

[MarkVI]

off day.... I mean Biceps and abs

Seated Preacher curls -- Superset Abs
65 x 15
85 x 15, 12, 10, 8
Cable curl - low pulley -- Superset Abs
3 x 10-12
Incline DB curls -- Superset Abs
3 x 8-10
Spider Curls
2 x 12
Hammer curls
2 x 8

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

Killed it today!!! HOLY PUMP :D feels good. I don't get much of a pump that lasts when I do biceps after back so today was a real treat.

Intensity is up, way way up, weights are down a bit but I could care less! Today was technically my off day...but, I don't need it today so I hit bi's and will resume the split as regular tomorrow :D

[mivi320]

off day.... I mean Biceps and abs

Seated Preacher curls -- Superset Abs
65 x 15
85 x 15, 12, 10, 8
Cable curl - low pulley -- Superset Abs
3 x 10-12
Incline DB curls -- Superset Abs
3 x 8-10
Spider Curls
2 x 12
Hammer curls
2 x 8

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

Killed it today!!! HOLY PUMP :D feels good. I don't get much of a pump that lasts when I do biceps after back so today was a real treat.

Intensity is up, way way up, weights are down a bit but I could care less! Today was technically my off day...but, I don't need it today so I hit bi's and will resume the split as regular tomorrow :D

Nice "off day" ;)

How's the energy?

[The_Animal11]

off day?? what is that??

[MarkVI]

Nice "off day" ;)

How's the energy?

lol, off day shmoff day!

Energy is not great man, not gonna lie....in the gym it's turbo mode, whether it's lifting, posing, or even just cardio, I feel like a beast and it's turned up to 11. (reps for getting that reference)

Outside the gym.....it's rough, if I sit or lay down then it's over and I usually take a 20-30 minute nap.


off day?? what is that??

I have no idea.....18 days man!!! no time for off days!

[ehlisl]

Nice work Alex! The competition may take off days.....This is when we seperate! 18 days to keep improving!!

You really have had an impressive prep so far, keep it rolling!!!

[mivi320]

I know how that feels man, hang in there. 18 days to get it. Just curious, do you work during the day or go to school?

[MarkVI]

Nice work Alex! The competition may take off days.....This is when we seperate! 18 days to keep improving!!

You really have had an impressive prep so far, keep it rolling!!!

Thanks Luke! You have been a tremendous help every step of the way. 18 days is nothing, time for hyperdrive!


I know how that feels man, hang in there. 18 days to get it. Just curious, do you work during the day or go to school?

I go to school - 4 hours (summer school, 12 weeks condensed into 6 lol) and one online class. The school work isn't tough, it's a nutrition and chem class - online is history lol.

And funny that you mention work, I just got laid off from my full time job (downsizing ftl). I don't have anything lined up, but I do have savings and the plan is to coast without a job until the show is over and then probably get a painting job till school starts and I can work for the university.

[mivi320]

I go to school - 4 hours (summer school, 12 weeks condensed into 6 lol) and one online class. The school work isn't tough, it's a nutrition and chem class - online is history lol.

And funny that you mention work, I just got laid off from my full time job (downsizing ftl). I don't have anything lined up, but I do have savings and the plan is to coast without a job until the show is over and then probably get a painting job till school starts and I can work for the university.

I hear that. Sounds like the classes keep you busy. I was just curious because I know how hard it can be to focus and do the little everyday things at work/school while this deep into prep. You're doing a great job, let's fire it up these last 3 weeks.

[DTrulez616]

Youve got me saying "killed it" all the time in real life when I tell people about my runs.

[IndianForeigner]

Who needs off days? lol. Just an example of your determination

[NTT91]

sorry to hear about the job man. But good for u to have savings so u can coast. Lookin solid in the pics as well...flat or not. Keep truckin man, almost there.

[MarkVI]

I hear that. Sounds like the classes keep you busy. I was just curious because I know how hard it can be to focus and do the little everyday things at work/school while this deep into prep. You're doing a great job, let's fire it up these last 3 weeks.
It's HARD lol, my brain is fried. However....the ability to hone in like a laser and focus and dominate my school work has been only amplified and improved with prep.

Youve got me saying "killed it" all the time in real life when I tell people about my runs.
GOOD! Kill some more runs man, you hit some Nice 3rd set PR's yesterday too -- those are the ones that count!

Who needs off days? lol. Just an example of your determination
Off days are great and necessary, and if I do need one I'll take it....but if I can get in there and feel good and bust some weights, I'm gonna do it!!

sorry to hear about the job man. But good for u to have savings so u can coast. Lookin solid in the pics as well...flat or not. Keep truckin man, almost there.
Thanks bro, I underestimated prep costs....I have to spend like another $300 for the hotel, tanning, entry etc lol....sucks

[MarkVI]

Chest and Triceps

Incline BB Press
135 x 16
185 x 12
225 x 9
185 x 8 x 2
Flat DB press
75 x 7
70 x 7
65 x 7
Yeah I was toast here
Incline DB Fly
35's x 15,12,10,8
Keiser press
3 x 10 last set was double drop
High pulley cable fly
4 x 10-15
SUPERSET
Pushdown
4 x 10-15
Incline Skulls
4 x 8
Reverse grip pressdown...or is it pulldown....?
3 x 10-12

AM cardio - 70 minutes Post WO - 30 minutes

Great Workout! Strength was rough on the second exercise -- I am never good with 2 pressing movements in a row, the second always sucks. Good pumps today though! I really hit it hard and it paid off.

[mivi320]

Chest and Triceps

Incline BB Press
135 x 16
185 x 12
225 x 9
185 x 8 x 2
Flat DB press
75 x 7
70 x 7
65 x 7
Yeah I was toast here
Incline DB Fly
35's x 15,12,10,8
Keiser press
3 x 10 last set was double drop
High pulley cable fly
4 x 10-15
SUPERSET
Pushdown
4 x 10-15
Incline Skulls
4 x 8
Reverse grip pressdown...or is it pulldown....?
3 x 10-12

AM cardio - 70 minutes Post WO - 30 minutes

Great Workout! Strength was rough on the second exercise -- I am never good with 2 pressing movements in a row, the second always sucks. Good pumps today though! I really hit it hard and it paid off.



Still taking Quake pre?

[jackedrabbit]

My God...so close to your show and you still pwn me with your lifts. Keep it up man!

[ehlisl]

Chest and Triceps

AM cardio - 70 minutes Post WO - 30 minutes

Great Workout! Strength was rough on the second exercise -- I am never good with 2 pressing movements in a row, the second always sucks. Good pumps today though! I really hit it hard and it paid off.



Same here with the 2 pressing motions, especially this close to the stage! Way to keep things rolling Alex! Every single rep you do now will show in your physique on stage!!


Still taking Quake pre?

Is that how you get Jack3d! ;)

[MarkVI]

Still taking Quake pre?
no way, jack3d! and vaso as well, I mix em, 2.5scoops jacked with 1.5 vaso

My God...so close to your show and you still pwn me with your lifts. Keep it up man!
lol thanks man, don't worry I feel the same about people on here too -- mainly LTH and the guy who posted below you, Luke the freak Ehlis

Same here with the 2 pressing motions, especially this close to the stage! Way to keep things rolling Alex! Every single rep you do now will show in your physique on stage!!

True dat! It's extra motivating to see all the muscle fibers in my chest and delts when I lift!!




Is that how you get Jack3d! ;)

this!

[ErickStevens]

Look super lean and pale ;) in the new av, brah. Almost there!

[cawiau]

Countdown to the stage... keep rocking it

*repped*

[fgfan1]

My God...so close to your show and you still pwn me with your lifts. Keep it up man!

lol oh god do i know how that feels...

still subbed in here man. doing awesome work!

[IndianForeigner]

I know how you feel about 2 pressing motions. My second is always pretty subpar; I tend to go high volume on 1 pressing motion instead of split it into too. For example, instead of doing like 8 sets of incline and 7 sets of flat, I may just do 15 sets of incline.

[The_Animal11]

16 Days Left man. just over a week till peak week!!!

[MarkVI]

Look super lean and pale ;) in the new av, brah. Almost there!

I stopped tanning! I shouldn't have lol I'm going to get back in the beds today....and use some of that tanning oil, I look pasty


Countdown to the stage... keep rocking it

*repped*
ROCKING!!!!

lol oh god do i know how that feels...

still subbed in here man. doing awesome work!
Thanks bro! how are you doing? how's the job?

I know how you feel about 2 pressing motions. My second is always pretty subpar; I tend to go high volume on 1 pressing motion instead of split it into too. For example, instead of doing like 8 sets of incline and 7 sets of flat, I may just do 15 sets of incline.
15 sets....., waaaaay too much man, after 3 or 4 quality sets it's overkill and you're not doing yourself any good. Focus on working harder and performing better on less sets and I guarantee you'll grow.

16 Days Left man. just over a week till peak week!!!
16 bro!! We got this -- anything is doable for 16 days amirite?!

[lth]

keep it rolling bro, just over 2 weeks, i'm amped for you!

[MarkVI]

keep it rolling bro, just over 2 weeks, i'm amped for you!

Thanks man. You have done so much for me in this prep, you're my voice of reason and a SERIOUS kick in the ass when I need it.

KEEEEEEEEEEE OHHHHHHHHHHHHHHHHHHHHH

[5Six]

I wish I had words of wisdom, or something amazing to say. But I have nothing dude. I'm stll wishing you the very best for the coming days!

[MarkVI]

Back and Biceps

Wide Grip Pulldowns
135x12x2
150x12
165x10x2 last set drop to failure
150x8 drop to failure
*Amazing pumps, incredible MMC*
Reverse Grip BB rows
185 x 10-15 x 4 -- all reps W squeeze@top
SUPERSET
Stiff arm Pulldowns
4 x 10-15
underhand pulldowns - closegrip
3 x 10
Seated Cable row
3 x 10 totally roasted here, I think the weight was like 105lbs lol

Incline DB curls -- Superset With Abs
5 x 12-20
Cable Curl -- Superset With Abs
3 x 25, 15, 15
All sets used drops to get to rep range I wanted
Wide Grip Barbell Curls
4 x 10

AM cardio - 60 minutes MISS, took 12000 steps lol! Post WO cardio - 30 minutes

Amazing workout, the lat pulldowns = best MMC I've ever had, forced blood into back and biceps and had some ridiculous pumps. Biceps and forearms had roadmap veins and some lat veins were popping out as I was posing between sets. Killed it today. Absolutely killed it!

I had a rough day mentally -- I don't feel like I'm ready or can get ready in the conditioning department before the 17th. I may feel totally different tomorrow but I feel as if I have so much more fat to lose that it can't conceivably come off before then. I'm talking to my coach about it and he assures me I'm mindF'ng myself.....just thought I'd throw that out there lol

[MarkVI]

I wish I had words of wisdom, or something amazing to say. But I have nothing dude. I'm stll wishing you the very best for the coming days!

You snuck that in there lol! Thanks bro, I'm sure you're well aware how much people posting and following along helps when the going gets tough.

[DTrulez616]

Like ive said just like running a marathon its all mental. Youre doing a different kinda marathon and after mile 20 your start to hit that wall. Youre well past mile 20 and you havent hit that wall yet and youve been going strong. Dont give in now bro!

[Flyin Ryan]

Shake it off bro. You're lookin' pretty damn cut up from what I can see. You'll be just fine.
Keep killing it, sir!

Also, took your advice with my workout today as well.
In one word: Excellent.

[NTT91]

what would this sport be without the wonderful mind****s? One day we think we look sick and the next day we think we look like we never touched a weight. Keep your chin up dude. Get some rest and you will feel better about it tomorrow. Youre looking very lean and with some minor tweaks along the way (which im sure youre coach will take care of) you will look great.

[ehlisl]

BACK FTW! Nice work Alex! Stick it each day just like you are, this is the part of bodybuilding where the mental aspect smacks you head on daily. The stage will come and you will absolutly kill it!

[MarkVI]

Like ive said just like running a marathon its all mental. Youre doing a different kinda marathon and after mile 20 your start to hit that wall. Youre well past mile 20 and you havent hit that wall yet and youve been going strong. Dont give in now bro!
When I hit walls, I bust through them! unstoppable A-train right here -- CHOOO CHOOOO

Shake it off bro. You're lookin' pretty damn cut up from what I can see. You'll be just fine.
Keep killing it, sir!

Also, took your advice with my workout today as well.
In one word: Excellent.
Awesome to hear that the exercise switches treated you well -- the WO looked awesome, you're strong man, keep it up!

what would this sport be without the wonderful mind****s? One day we think we look sick and the next day we think we look like we never touched a weight. Keep your chin up dude. Get some rest and you will feel better about it tomorrow. Youre looking very lean and with some minor tweaks along the way (which im sure youre coach will take care of) you will look great.
I am feeling a bit better about it today! Gonna focus, hone in and torch this fat off one way or another

BACK FTW! Nice work Alex! Stick it each day just like you are, this is the part of bodybuilding where the mental aspect smacks you head on daily. The stage will come and you will absolutly kill it!
Thanks Luke - it's getting rough, I just want to be stage ready and not fret about it. I finally found my song for the night routine and may even practice it a few times before the time comes lol

[fgfan1]

Thanks bro! how are you doing? how's the job?


lol well that job lasted about 5 days, then i was fired. but in the 5 days i worked i did 2 12 hour shifts and 1 15 hour one, so i cant say that i would have actually kept it

almost got another job but schedules conflicted with a class i needed to take so it didnt work out. so im just gonna take another class. no idea what the hell i'm gonna do in august though, seeing as the class ends in late july. when you're in college, there's really nothing as good as school lol. i cant wait for late august

hope you're doing well man

[MarkVI]

lol charlie hahaa. Well good luck dude -- I hope you got a nice paycheck for those 2 days though!

[MarkVI]

Legs

Narrow stance Smith Squats
1pps x 20
2pps x 15
3pps x 12
4pps x 10 (breathing reps after 6th rep)
3pps x 10
3pps x 8 rp 4 rp 3 rp 2 rp 1 rp 1 rp 1 = 20
2pps x 10
SUPERSET
Leg Extension
8 x 10-15

Smith Lunges
2 x 15 per leg
Leg Press - narrow stance
3pps x 35
3pps x 30

Laying leg curls
4 x 10-15
SUPERSET
Abductor
4 x 15-20

Single Leg extension
5 x 18, 9, 6, 5, 4 - swtich to both legs x pain (I think like 20 reps of death)

AM cardio - 75 minutes fasted PM cardio -- could not walk after leg workout, will go back.

HOLY CRAP! Most intense leg workout evar. This is a deep deep pain, one of the first times in a while since I truly had difficulty walking out of the gym -- even after sitting down for 10 minutes after the WO.

I'm laying down right now in delicious agony waiting until I have enough strength in my legs to get up and go on a walk to get the cardio in. Wow....incredible!

[The_Animal11]

nasty, nasty workout man!!!! two weeks left and you are takin advantage of every one of them!!

[DTrulez616]

I cant believe youre still doing Rest/Pause, drop sets, and all that crazy crap on Lower days 2 weeks out. Youre right, aint no stoppin this train youre on!!!

[ehlisl]

Now that is a leg workout at 2 weeks from the stage!

Nice Alex!

[SUPER_MANLET]

good luck bro keep it up!

[MarkVI]

nasty, nasty workout man!!!! two weeks left and you are takin advantage of every one of them!!
That's the only way to do it!!!!


I cant believe youre still doing Rest/Pause, drop sets, and all that crazy crap on Lower days 2 weeks out. Youre right, aint no stoppin this train youre on!!!
No end in sight! Going till the end, full blast :D

Now that is a leg workout at 2 weeks from the stage!

Nice Alex!
Thanks Luke! STILL hurting!

good luck bro keep it up!
Thanks bro, representin' manlets!

[MarkVI]

Delts

Behind the Neck Smith press
105 x 15
125 x 9
145 x 7
125 x 8 rp 3 rp 2 rp 1
125 x 6
105 x 10
SUPERSET
Side laterals
25 x 15 x 7
Seated DB Press
50's x 15,10,8
SUPERSET
side laterals
20 x 12 x 3
Upright Rows
100 x 8-12 drop to 80 x 4-6 x 3 (all 3 sets had drop sets)
Reverse Pec Dec
4 x 10-15
SUPERSET
Machine Side Laterals
4 x 15-20

AM cardio - 75 Post Cardio - 25

Trained at my old gym....saw a lot of people I hadn't in a year, was good times and an even better workout, HUGE pumps. HUGE pumps....veins on delts are starting to bulge big time. Loving THIS!

[soundcheck129]

Two weeks out and you are still DESTROYING weights most people dream about. Way to go Alex. Happy 4th Brobama.

[mivi320]

On fireeeee

[NTT91]

damn 10 sets of laterals! I can see why u got such a sick pump. Almost there man, keep truckin' !

[MarkVI]

Two weeks out and you are still DESTROYING weights most people dream about. Way to go Alex. Happy 4th Brobama.
Thanks brosef -- never got that email with Q's!

On fireeeee
It was NUTS! my delts burned so bad it felt like when you do leg extensions till you truely can't go anymore....

damn 10 sets of laterals! I can see why u got such a sick pump. Almost there man, keep truckin' !

Lovin the laterals!!!! Offseason I'll take a different approach with them (heavier, just as strict, less volume) but now this works and burns lots of calories!

[TripTastic]

keep up the good work buddy

[Rog447]

I like the rest pause sets, im a huge fan on them also!

[MarkVI]

keep up the good work buddy
Thanks bro! 12 more days to give it absolute hell!


I like the rest pause sets, im a huge fan on them also!

Thanks man, they're great....especially when I'm not feeling incredibly strong and can go for more reps with a few breathes in there!

[MarkVI]

Chest and Tri's

Incline BB
135 x 15
185 x 10
245 x 6+2
185 x 8
185 x 6 drop to 135 x 5
Flat DB Press
85 x 5
70 x 6 x 2
High pulley cable fly
4 x 10-15
Hammer Strength Iso flat press
3 x 10
SUPERSET
Incline DB Fly
3 x 10

incline skulls
4 x 8-12
SUPERSET
Rope pressdowns
4 x 12-20
Reverse Grip pushdowns
4 x 10-15
Drop to regular grip
Pushdowns
4 x 6-10

AM cardio - 60 minutes intervals + 10 minutes MISS Post WO - 25 minutes

KIIIIIILLED IT. DOMINATED this Workout!!! 11 days to go and get this done! no cheats, carbs or anything till Wednesday evening when I start the carbing up for the show. I'm told I'm right on track and WILL make weight. about 6lbs to go!!!!!

GETTING IT DOOOOONE!

Also, found my song finally.

[mivi320]

What song you posing to Alex?

[MarkVI]

What song you posing to Alex?

Pretty sure it will be this:

GoCOg8ZzUfg

Not 100% though. it'd be the first 40 seconds or so with something added/looped to make it good.

[The_Animal11]

songs got great energy and a solid beat man. i like.

[IndianForeigner]

245 on incline while dieting?! Snap! Way to get it done.


Nice song choice. It will be interesting to see the diversity of the songs that the competitors pick.

[MarkVI]

songs got great energy and a solid beat man. i like. Thanks brohammed! I like it too, I'm not a rap guy in the slightest, as a musician it's slightly offensive that it is even considered "music", but this one gets me GOIN!


245 on incline while dieting?! Snap! Way to get it done.


Nice song choice. It will be interesting to see the diversity of the songs that the competitors pick.

Thanks man, the 245 felt light but at rep 5 it was like ruh roh I'm in trouble lol.

Last show I went to, 2/3rds did country....:facepalm:

[cawiau]

songs got great energy and a solid beat man. i like.

X 2
Digging the song:D

[MarkVI]

Back

Underhand pulldowns
120 x 12
165 x 12
180 x 10
180 x 8 x 2 both sets drop to 120 x failure
DB rows
**New form on this one, amazing pumps all the way down into the bottom of my lats**
80 x 15
90 x 12 x 2
HS iso row
3 x 8-12
SUPERSET
Stiff Arm pulldowns
3 x 10-12

Rack deads
245 x 15
405 x 5
500 x 1 YEAAAH!
315 x 7
SUPERSET
Stiff arm pulldowns
4 x 8-12

AM cardio - 75 minutes fasted split between eliptical and walking outside Post WO - 45 minutes

KILLER workout! amazing pumps and squeezes in every lift -- I've been ACHING to do deads for weeks now and I just said screw it and kept going, the 500 felt good.

I'm burned out and could not get biceps in -- which means I'll possibly go hit them tonight or I'll stack them on another day coming up.

[DTrulez616]

Its nice to see some heavy Deads thrown in the mix less than 2 weeks out. This has been one real successful prep Alex. Almost there, hang in there!

[jackedrabbit]

I'm VERY impressed with your strength, especially now during the last legs of your prep. It definitely proves that much of losing or keeping strength lies within the mind, and you have it bro. Keeping thinking and doing positive! Keep going strong!

[MarkVI]

Its nice to see some heavy Deads thrown in the mix less than 2 weeks out. This has been one real successful prep Alex. Almost there, hang in there!
Thanks bro! Cranking up the intensity the best I can. The end is in sight

I'm VERY impressed with your strength, especially now during the last legs of your prep. It definitely proves that much of losing or keeping strength lies within the mind, and you have it bro. Keeping thinking and doing positive! Keep going strong!

Thanks Jeff - Strength has definitely taken a hit but it's not as bad as I thought it was going to be. I still feel pretty strong, plus I'm destroying the muscle and getting gnarly pumps :D

[MarkVI]

LIGHT legs and biceps

Leg extension
120 x 30
120 x 25
120 x 22
120 x 20 with a triple drop ending in 64 total reps...OUCH

Narrow Stance squats
135 x 20 rp 8
185 x 15 rp 3
245 x 12 rp 4
295 x 10 rp 3
185 x 15 rp 5 rp 3 rp 2

Leg extension - toes out
135 x 10-15 x 4 with double drop on last set
SUPERSET
Lying Leg curls
100 x 15 x 4

EZ preachers
4 sets @ 70lbs x 18, 15, 15, 12
Incline DB curl
3 sets @ 25's 20, 15, 13
Front Double Bi cable curls
3 x 20, 15, 15

KILLLLLLER Workout -- I LOVE the leg extension pre exhaust. The narrow stance squats just fried my quads big time after that. Did the RP's on squats and that was money.

Threw biceps in cause I skipped them yesterday.

Got my peak week plan, going to be BRUTAL early next week....but I got this, I can do anything for 4 days.

[MarkVI]

Delts and Triceps

HS iso Shoulder press -- ** total weight **
100 x 15
190 x 11
280 x 5+2
190 x 8 x 2 last set drop to 100 x failure
SUPERSET
Side Laterals
25 x 20
30 x 10 x 3 -- all sets drop to 15's x failure
25 x 12 x 2 -- all sets drop to 15's x failure

Behind the neck Smith press ---- Super set with ---- Plate raise
3 x 10-12 --- 3 x 10 w/35lb plate
Smith upright row --- Super set with --- reverse pec dec
3 x 10-12 --- 3 x 15

Tricep pressdown
4 x 20, 18, 16, 14
Over head Rope Extension
3 x 16, 14, 12

AM cardio - 90 minutes, but much lower intensity. Post WO cardio - 45 minutes walking

Killed it again! Smashed my delts big time, strength on the top set for the HS iso press is 3 reps down from my best ever, felt good.
**Triceps were hit lightly because I'm doing a chest/back routine tomorrow followed by legs saturday and then into the peak week routine**

SINGLE DIGIT DAYS NOW! :D

[ErickStevens]

The finish line is in sight and all your hard work is about to pay off. Stay positive and keep pushing!

[NTT91]

strong presses! peak week ftw...post pics!

[IndianForeigner]

Single digits at the right time = big win

[MarkVI]

The finish line is in sight and all your hard work is about to pay off. Stay positive and keep pushing!
It's there, I can see it and it has DOMINATE written all over it!

strong presses! peak week ftw...post pics!
They weren't bad for my last delt workout! I will not be posting pics till stage time!

Single digits at the right time = big win
:cool: fo sho indian bro

[MarkVI]

Upper Body

Flat BB Press --- SUPERSET --- Wide grip pulldowns
135 x 20 --- 120 x 15
185 x 13 --- 150 x 12
185 x 12 --- 150 x 12
185 x 10 --- 150 x 10 drop to 120 x 5
185 x 10 --- 150 x 8 drop to 120 x 5

Incline HS Iso Press --- SUPERSET --- Seated Cable Row
100 x 12 --- 120 x 12
120 x 11 --- 120 x 10
140 x 10 --- 120 x 9 rp 3 rp 1
140 x 8 --- 120 x 8 rp 3 rp 1

Barbell Rows --- SUPERSET --- DB incline Fly's
185 x 10-15 x 4 --- 4 x 10-15
Stiff Arm pulldown -- FST 7
7 x 10-15 -- flexing between this was fun, like at the deadlift lockout
High Pulley Cable Fly -- FST 7
7 x 12-15

DB curls --- Superset --- Tri pushdowns
4 x 15-20 --- 4 x 12-20
Seated Preacher Curl machine --- superset --- seated dip machine
4 x 12 --- 4 x 10-25
Concentration curls --- superset --- DB kickbacks
3 x 15 --- 3 x 15

AM cardio fasted - 90 mintues, 45 on eliptical, 45 outside Post Cardio WO - 50 minutes walking outside (I walk fast without looking like a homo)

Felt like friggin superman in the gym. I had back and chest but decided that the arms needed to get toasted too. I cannot BELIEVE how big and pumped I looked. It's all mental from here on out, things are about to get really tough for me diet and energy wise until next thursday when the refeed for the show starts.

AM very watery lately.....feels good man.

LEGS TOMORROW DOMINAAAATEE!!!!!!

[5Six]

Late, but that's light legs? Great numbers dude. Still lovin your dedciation and drive. Keep on going on man

[fgfan1]

(I walk fast without looking like a homo)



just because you don't look like a homo doesn't mean you don't look like you have a vagina. jus' sayin' :cool:


:D


awesome destruction man!

[NTT91]

nice supersets and glad to hear youre feeling good in the gym. Hopefully you can keep that same intensity right up til showtime. You got this upcoming week man, nooooo paaaiiin!!!!

[MarkVI]

Late, but that's light legs? Great numbers dude. Still lovin your dedciation and drive. Keep on going on man
Light legs yeah buddy!!!! If I had done normal legs I would have added 4-6 more heavy sets between LP and squats.

just because you don't look like a homo doesn't mean you don't look like you have a vagina. jus' sayin' :cool:


:D


awesome destruction man!
:confused: thanks? Oh and I checked, I don't have a damn vagina.

nice supersets and glad to hear youre feeling good in the gym. Hopefully you can keep that same intensity right up til showtime. You got this upcoming week man, nooooo paaaiiin!!!!
For sure dude!!!








Big Update


SO....I have to pull out of my show for this weekend. Here's why.

I recently got laid off (the management company downsized staff by 35%+) and while I have savings etc...to last me for a bit, I still need to make $. I got offered an awesome gig playing for a company party here in Washington on the same day of my show, and the money is too good to pass up.

I have postponed my competing until August 7th for an NPC show here in Tacoma Wa. I am waiting to here back from my coach to see how I should proceed with prep and specifics etc....I was a bit frustrated but LTH reminded me that in reality Real Life >> BB'ng. Gotta be able to buy food, pay rent and get supps :p

[NTT91]

all this means is more time to bring the best package you can. GOOD!!

[lth]

Yeah bro if you remember i prepped for something like 24 weeks and got in great condition and had to pull out for personal reasons, you do owe it to yourself to get your ass on stage in the next 4 weeks but if sh*t happens then sh*t happens, you have to take care of yourself first before worrying about other things on the side. And like i said, its 4 more weeks to get peeled up and bring in some glutes, etc. When you've been dieting for as long as you have it isn't the best time to start thinking in a negative manner, take the best out of the situation and give it more hell than ever.

[Flyin Ryan]

Damn dude, thats terrible news. =[

The best thing to do is to take it and run with it.
Keep busting tail and bring home a title August 7th!!
You got this, brah.

[ErickStevens]

Everything happens for a reason and all this means is that you're going to be that much more shredded come August!

[IndianForeigner]

Really sorry to hear about this unfortunate event, but you're correct in your decision. Sometimes blessings are disguised and this could be the case in the long run. Stay strong and just make sure to bring a better package for the next show.

[DTrulez616]

This really does suck but you are right. You gotta be able to live and afford your life.


all this means is more time to bring the best package you can. GOOD!!

...and this. You have more time to fine tune everything if you look at the bright side. Its the same thing with me when my injury pushed everything back. Everythings going better than ever now.

[MarkVI]

I REALLY appreciate all the support guys. I was about to just call it offseason time when I decided that I needed to take this gig -- thankfully there's a show 3 weeks after this one so I have time to really hit it hard.

Today I am eating how I want, I'm not bingeing or anything but I'm eating well that's for sure---and it's an off day from weights - just two cardio sessions to relax and get my mind switched back into 4 weeks out mode.

Tommy you're 100% right, you had a tragedy last year and pulled out for damn good reasons, inspiring that you got back up and kept going. I'm going to get on stage in 4 weeks at a more competitive show, and make some jaws drop -- I'm gonna be the most peeled lightweight up there. BULEEV DAT!

Plus, I get 4 more weeks to practice posing. thank GOD

[5Six]

Really sorry to hear about the news. But kudos to you for realizing that real life takes over BB'ing. And plus, you didn't come this far for nothing. Soon you'll kill it on stage :)

[TQsmooth5]

I REALLY appreciate all the support guys. I was about to just call it offseason time when I decided that I needed to take this gig -- thankfully there's a show 3 weeks after this one so I have time to really hit it hard.

Today I am eating how I want, I'm not bingeing or anything but I'm eating well that's for sure---and it's an off day from weights - just two cardio sessions to relax and get my mind switched back into 4 weeks out mode.

Tommy you're 100% right, you had a tragedy last year and pulled out for damn good reasons, inspiring that you got back up and kept going. I'm going to get on stage in 4 weeks at a more competitive show, and make some jaws drop -- I'm gonna be the most peeled lightweight up there. BULEEV DAT!

Plus, I get 4 more weeks to practice posing. thank GOD

Sorry to hear about the news about the next show. But I understand. Any reason why you're doing the NPC show in Tacoma rather than the NANBF show in Arlington?

[MarkVI]

Really sorry to hear about the news. But kudos to you for realizing that real life takes over BB'ing. And plus, you didn't come this far for nothing. Soon you'll kill it on stage :)
Yes suh! Gonna give it everything I have left. shreeeeedzville!!!

Sorry to hear about the news about the next show. But I understand. Any reason why you're doing the NPC show in Tacoma rather than the NANBF show in Arlington?

I would love to do that show, but right now I don't qualify to compete in that show.


Update on my day....carbs feel good. Have had protmeal, lots of blueberries and other fruit. Some toast and granola. I'm definitely not going overboard, but I'll most likely end up around 3k cals and 400g of carbs.

[NTT91]

^GOOD man...enjoy it, you deserve it!! These next four weeks are gonna be awesome for you man...Believe it!!

[fgfan1]

granola is SO GOOD. very underrated food

[DTrulez616]

Hey, do you still have things like Diet Soda, SF Drink Mixes, or SF Gum during prep?

[TripTastic]

sorry to hear about the job dude... don't sweat postponing a show for a few weeks man... its truly no big deal @ all. you'll still get up on the stage.

[IndianForeigner]

You've definitely got the right mindset; it's not too much of a setback if you think about it. Another opportunity presented itself so go ahead and prove yourself at this next show.

[jackedrabbit]

Light legs yeah buddy!!!! If I had done normal legs I would have added 4-6 more heavy sets between LP and squats.

:confused: thanks? Oh and I checked, I don't have a damn vagina.

For sure dude!!!








Big Update


SO....I have to pull out of my show for this weekend. Here's why.

I recently got laid off (the management company downsized staff by 35%+) and while I have savings etc...to last me for a bit, I still need to make $. I got offered an awesome gig playing for a company party here in Washington on the same day of my show, and the money is too good to pass up.

I have postponed my competing until August 7th for an NPC show here in Tacoma Wa. I am waiting to here back from my coach to see how I should proceed with prep and specifics etc....I was a bit frustrated but LTH reminded me that in reality Real Life >> BB'ng. Gotta be able to buy food, pay rent and get supps :p

Holy **** - exact same thing happened to me prior to my show. Do you think it had anything to do with your performance (while prepping)?

Sucks not to compete, but I hear ya. I would have pulled out of mine too, but I had some back up and it was the only thing I had left...bodybuilding that is, so I had to do it.

But yes, real life does take priority over this crazy world. It is with work, and jobs that we can do this...

[MarkVI]

^GOOD man...enjoy it, you deserve it!! These next four weeks are gonna be awesome for you man...Believe it!!

Yeah they are man - I am more focused then ever. I feel I am at a place where I can now be THAT guy on stage for my weight class where there is not doubt. This is MINE


granola is SO GOOD. very underrated food
Heck yes, I had about ohhhh, a whole box :D

Hey, do you still have things like Diet Soda, SF Drink Mixes, or SF Gum during prep?
I dropped diet soda and sugar free gum.....when I have those in my diet I tend to go through them too much and the diet soda makes me feel bloated and does retain water in my face lol and the gum is not so great for your teethe and the sugar alcohols give me stomach issues, I don't have any of them at all. If I do chew gum, it quickly becomes a pack or more a day lol.

I do drink 2 gallons of crystal light as well as plain water and xtend and won't be dropping those.

sorry to hear about the job dude... don't sweat postponing a show for a few weeks man... its truly no big deal @ all. you'll still get up on the stage.
yeah it sucks, but it was a very stressful job for some reason -- the management and environment was just very oppressive and I took the job home with me. My focus now is to get a job I can just go to, put in my time and leave I don't care if it's pizza hut, mcdonalds, 7-11 or a painting job....as long as I don't come home stressed.

You've definitely got the right mindset; it's not too much of a setback if you think about it. Another opportunity presented itself so go ahead and prove yourself at this next show.
heck yes! It's a blessing in disguise, really is.....I won't have to get a hotel for this show since my buddy's parents live 10 minutes from the venue so I save $120!

Holy **** - exact same thing happened to me prior to my show. Do you think it had anything to do with your performance (while prepping)?

Sucks not to compete, but I hear ya. I would have pulled out of mine too, but I had some back up and it was the only thing I had left...bodybuilding that is, so I had to do it.

But yes, real life does take priority over this crazy world. It is with work, and jobs that we can do this...

Nope, my performance didn't drop at my job during prep - but unlike you I didn't have a career job and that does change the commitment and expectations in the job. I'll figure it out, I'm starting my aggressive job hunt tomorrow, I really just want to work for my university for the job security.

[MarkVI]

Legs

Leg Extension
**All rest pauses were 3 seconds, just enough to stand up and get a bit of blood out of the quads when I failed **
120 x 30
120 x 25
120 x 17 rp 8 rp 5
120 x 20 rp 5 rp 5 rp 5 drop x 8 rp 5 drop x 8 rp 5
Leg Press
Narrow, low foot position
3pps x 30
4pps x 25
4pps x 18 rp 7
4pps x 20 rp 5
4pps x 15 rp 5 rp 5 drop to 2pps x 20 rp 10
*Veins literally exploding at this point, have never seen anything like this*

Leg Extension (toes out) -- superset -- Leg Curl
4 x 12-20- --- 4 x 15
Tri Set: Abductor/Adductor/Leg curl
3 x 20/ 3 x 15/ 3 x 10-15

AM cardio - 75 minutes fasted Post WO cardio - 45 minutes

More organized cardio today because I didn't have the energy to do it more intensely, so I did it for longer. Kept HR 135+ however.

KILLED Legs. I tried to squat after the leg presses and my thighs were shaking and twitching so badly I couldn't even support 225 so I didn't do em. The rest pauses absolutely killed on leg press, just insane....I took it to the edge on every set and felt the urps with a mere 300 cals in me lol, nothing was gonna come up :p.

Focused and ready to Smash the hell out of the next 4 weeks!

[ehlisl]

Legs

KILLED Legs. I tried to squat after the leg presses and my thighs were shaking and twitching so badly I couldn't even support 225 so I didn't do em. The rest pauses absolutely killed on leg press, just insane....I took it to the edge on every set and felt the urps with a mere 300 cals in me lol, nothing was gonna come up :p.

Focused and ready to Smash the hell out of the next 4 weeks!

Thats how you do it Alex! That is a prep style leg WO! Nice work buddy!

[DTrulez616]

Ouch man, that Leg Pressing session looks like a burner.

[MarkVI]

Thats how you do it Alex! That is a prep style leg WO! Nice work buddy!
YEAH BUDDY!!! Luke it was inteeense. I'm finding that I can destroy my legs without excessive volume, heck with any body part. and extra sets etc....are just for the cals ;)

Ouch man, that Leg Pressing session looks like a burner.

It hurt so so so bad. I loved every second of it :D

[mivi320]

Good work, those extra kcals did ya well.

[phal]

4 weeks out? I wish you the best of luck, awesome leg workout!

[MarkVI]

Good work, those extra kcals did ya well.
Maybe did more harm than good lol, the pump was SO painful lol.

4 weeks out? I wish you the best of luck, awesome leg workout!

Thank bro, 26 days and counting! Gonna come in sheeeereeeddded.

[MarkVI]

Delts and traps

HS Iso Press
**total weight**
100 x 20
190 x 13
280 x 5+2
190 x 8 x 2
150 x 12 drop to 100 x 10
SUPERSET
Side Laterals
25 x 15 x 3
20 x 15 x 3
Leaning Side Laterals
Tri sets
20 x~ 15,10,6 for each arm - this was done 3 times
Cable Upright Row
3 x 15
DB Press -- superset -- Reverse pec dec
50's x 10-14 x 4 --- 4 x 15,15,12,12

DB Shrugs
100's x 20 x 4
*Long slow reps and contractions*

AM Cardio - 60 minutes fasted Post - 30 minutes

Great Workout! Everything was $$ and I was destroyed by the end. Awesome work today. I am focused as ever on this show in 4 weeks, going to get my piece of the bb'ng pie so to speak.

Posing today was epic.

[A_Hard_Rain]

sup man, been meaning to subscribe for a while, finally got around to it lol

[5Six]

Everything is money? You don't f'n say. Especially wth those strong ass shrugs. Good job man. Really good job!

[The_Animal11]

some strong workouts happenin in here still.

good to see the focus is high and intensity is up for the end of this prep!! keep it up just a couple more weeks man

[ErickStevens]

New pics plz. No homo.

[MarkVI]

sup man, been meaning to subscribe for a while, finally got around to it lol
Glad you got around to it, happy to have ya.

Everything is money? You don't f'n say. Especially wth those strong ass shrugs. Good job man. Really good job!
Thanks bro!! they BURNED, just close your eyes and keep going!!!

some strong workouts happenin in here still.

good to see the focus is high and intensity is up for the end of this prep!! keep it up just a couple more weeks man
thanks bro! I'm feeding off you journal -- you're smashing it with some awesome work. 25 more days :D

New pics plz. No homo.
mmmm, we'll see ;)

[MarkVI]

Back and bi's

wide grip pullups
bw x 15
bw + 25 x 9
**not feeling these so switched to**
Wide grip pulldowns
150 x 10 x 4
135 x 12
SUPERSET
HS iso row
2pps x 10-12 x 3
Smith Row --2 count squeeze @ top
105 x 20
155 x 15
125 x 15 x 2
SUPERSET
Close grip V-bar pulldown
135 x 10 x 3
Rack deads
225 x 15
315 x 10
405 x 7
405 x 5
315 x 8
Stiff arm pulldowns
6 x 10-15

Incline DB curls
25's x failure x 3 (not sure # of reps, all were over 12....just went till I couldn't budge the db's at alll)
Cable hammer curl
3 x 12-15
Wide Grip BB curl
3 x 10-12

Standing calf raise machine
10 sets of 15 @ 160 -- just did them randomly between sets and after supersets

AM cardio faster - 60 Post WO - 30

Killed it today agaaaain. Actually was one of the worst back WO's I've had in prep, but it was still pretty decent -- just didn't have all the wow factor and pumps. MMC was surprisingly off on this one. Oh well -- work was done and it was quality.

[NTT91]

nice last couple workouts. Intensity is still high I see, GOOD! Keep pluggin away man, you're right where u need to be.

[DTrulez616]

The Cereal Killer of Intense Workouts strikes again!!!

[ehlisl]

Back and bi's

Killed it today agaaaain. Actually was one of the worst back WO's I've had in prep, but it was still pretty decent -- just didn't have all the wow factor and pumps. MMC was surprisingly off on this one. Oh well -- work was done and it was quality.



Each one goes toward the end goal! Nice work getting it done Alex! 24 to go buddy!

[MarkVI]

nice last couple workouts. Intensity is still high I see, GOOD! Keep pluggin away man, you're right where u need to be.
It'll be as high as I can get it every workout bro! Every cardio session, every meal will be my best :D!

The Cereal Killer of Intense Workouts strikes again!!!
Lol thanks dude -- you're the cereal killer of disgustingly impressive runs bro, and then going and lifting like A BEAST!

Each one goes toward the end goal! Nice work getting it done Alex! 24 to go buddy!

That's Right!!! 24th down, plugging away :D


I must say though that my metabolism is dead and i'm having a terrible time getting any fat off at all.

[MarkVI]

Chest and Triceps

Incline DB
60 x 15
80 x 12
105 x 6 would have loved a spotter
80 x 8 x 2
HS iso flat press ------ Superset with abs (cable crunch)
**total weight from plates**
150 x 10
150 x 8 x 2 Last set drop to 100 x failure
*may have done a 4th set, can't remember*
Incline DB Fly's ------ Superset with abs
3 x 12 --- 3 x 20 leg raises
High pulley cable fly -- Most Muscular ------- Superset with abs
4 x 10-15 FST-7 style --- More leg raises, these kiiiillll!

Incline Skulls
4 x 15, 14, 13, 11 -- superset 2 sets with abs
Pressdowns
3 x 12-15 last set double drop
Reverse press downs
3 x 15-20 -- all sets immediate switch to overhead extensions on same attachment, 8-10 each set

AM fasted cardio - 65 minutes PM cardio - 35 minutes

Killed it today! Pumps were awesome but very very temporary. Nice veinage all around, big guy poking through the chest!

It's proving a little more difficult than I thought to get back to normal after my 2.5 days of eating what I want...it wasn't a binge or anything but I certainly enjoyed myself!

I need to lose it quick cause I really do feel and look worse than I did 10+days ago. I made that mistake to take the weekend but I won't do it again, worst part is I didn't gain any strength in my workouts from it :confused:.

[TheHoosierWhey]

whats up man, nice log.

[MarkVI]

whats up man, nice log.

Thanks man! Glad to have you.

[MarkVI]

Legs

Leg Extensions
*All rp's were 2-3 seconds, to get some blood out*
120 x 30
135 x 20 rp 10
150 x 16 rp 5 rp 3
150 x 14 rp 5 rp 3 rp 2
Lunges
*1 sets = 12 steps per leg*
BW + 90 --- drop to BW x 3 -- all sets were drop to BW and do the set again

Front Squats - Superset - Toes out leg extensions
3 sets @ 135 x 15 --- 105 x 10-20 quads FRIED
Lying Ham curls
3 x 15, 15, 10 drop to 15 more reps

AM Cardio fasted - 70 minutes PM Cardio - 30 minutes

Wow legs huuurt, the MMC on the lunges was awesome, I squeezed them for all they're worth, adding the drops in there destroyed.

Leg Extensions at the beginning are nice and I think I'm a fan, but they seem to limit the heavy poundage I can move afterwards....I'm going to experiment.

Absolutely killed it today, legs are shaking.

And....I got 2 job offers today, but both seem like they would be a tad stressful (banking stuff and then assistant manager at retail store) and for college, it's just not what I want. The extra pay is not worth it. Why can't I just get a job at 7-11?!?! lol

[NTT91]

what retail store??

[jackedrabbit]

No stress about that food man. Let go and enjoy. With 90 min. of cardio daily, that's PLENTY of "insurance" against planned or unplanned foods. While you might feel bloated for a day or two, just relax and know that all the cardio will even out the caloric balance on a weekly average. As you know, fat cannot be put on in a day, or even two. So just keep doing that cardio and keep doing your thang and you'll be fine!

[MarkVI]

what retail store??
Grand Pianos and guitars.....already had that gig before and sales quotas and the ceo breathing down your neck....no thanks, I'd rather work for minimum wage and be able to enjoy myself at home and focus on school

No stress about that food man. Let go and enjoy. With 90 min. of cardio daily, that's PLENTY of "insurance" against planned or unplanned foods. While you might feel bloated for a day or two, just relax and know that all the cardio will even out the caloric balance on a weekly average. As you know, fat cannot be put on in a day, or even two. So just keep doing that cardio and keep doing your thang and you'll be fine!

Yeah, We'll see lol.....Lots of sweating today and I'm starting to see I've just stalled, not made any progress but no regression really. I can STILL get dialed in in 23 days. I got this.

[MarkVI]

Delts and triceps and calves just to burn the calz

Behind the neck smith machine press
105 x 15
125 x 12
145 x 7+1 PR, but I never did these in the offseason
125 x 8
105 x 8 rp 4
SUPERSET
Side laterals - extra strict
15's x 12-15 x 5 --- used extra squeeze at top, slow hold and slow negative, killlled!

HS iso press
**total weight**
150 x 8-10 x 4 last set drop to 100 x failure with some rest pauses
SUPERSET
Side laterals
15 x 15 x 4
Leaning Side laterals - left arm only - superset with calves
20 x 10-15 x 3
Reverse Pec Dec -- superset with calves
4 x 12-20

BW dips -- superset with calves
BW x 25, 23, 19
Rope Pressdown -- superset with calves
3 sets of drop sets: 40 x failure drop to 30 x failure drop to 20......to 10.....HUGE pumps

AM cardio - 75 minutes PM cardio - not done yet, will do about 45 minutes I think

GREAT workout. Extra motivation hearing about Matt and Luke's experiences today on stage. I am rooting for them BIG time. Matt should be on stage riiiiight now tearing it up like a friggin PRO and then of course there's Luke, massive shredded to the bone MONSTER.

I will follow after them!!! I did some posing, and good things be happening :D

[fgfan1]

:eek:

that is a brutal workout man! way to kill it!

[bucsfan]

Awesome log man

[NTT91]

great workout! Delts for days homie :cool:

[IndianForeigner]

Must've been some epic calf workout to burn those extra cals :) You've still got enough time to get back on track; don't sweat it, so to speak (or maybe you should, lol)

It definitely is cool seeing the results of others on here; it really inspires you to push through so that you can experience the same thing

[141455675]

PR's in contest prep :cool:

That's how you knwo you're killing it bra!

[MarkVI]

:eek:

that is a brutal workout man! way to kill it!
Thanks bro!! I'm STILL feeling it today, deciding to lighten up on the laterals and squeezing extra hard was a good choice!


Awesome log man
Thanks bro, nice wheels in your avi!

great workout! Delts for days homie :cool:
Cannon BAAAAAAAAAAAll :cool:

Must've been some epic calf workout to burn those extra cals :) You've still got enough time to get back on track; don't sweat it, so to speak (or maybe you should, lol)

It definitely is cool seeing the results of others on here; it really inspires you to push through so that you can experience the same thing
Get after it man, put in work and see the results! and yeah epic pumps - I measured lol and 18.75

PR's in contest prep :cool:

That's how you knwo you're killing it bra!

True dat my friend, truuuue dat! How're your workouts going?

[MarkVI]

Back and biceps

Wide grip lat pulldown
120 x 12
135 x 12
150 x 12
165 x 10 x 2 last set drop to failure then immediately wide grip pullups -- got 6!!
Hammer Iso Row Superset with Stiff arm pulldowns
2pps x 12, 12, 10 (unilaterally done) --- 3 x 10-15
Tbar rows (old school) Superset with Stiff arm pulldowns
2pies x 12 --- 4 x 10-15
3pies x 10 x 2
2 pies x 8 rp 6 rp 4
Close, reverse grip pulldown Superset with Smith Rows
3 x 8-12 --- 3 x 8-12
Racked Dead lifts
315 x 10
315 x 7 rp 3 rp 3 rp 2 rp 2 rp fail lol BIG set here

Preacher EZ curls
3 x 15, 12, 12
Seated DB curls - drop to standing DB curls
4 x 18, 15, 15, 12 all sets drop to standing DB curls for another 5-8 or so with a lighter weight

AM cardio fasted - 60 minutes Post WO - 30 minutes

EPIC EPIC EPIC back workout, The lat pulldowns were absolutely money, such an awesome MMC and the lats fiiilllled with blood. Deads at the end were ridiculous, I didn't go heavier cause I've been having lower back tightness, not pain, but playing it safe.

When I got to biceps I had nothing left lol, I used lighter weights and just focused on getting the best pump I could which turned out to be great....used very slow negatives to cause extra damage ;)

[5Six]

All about the MMC man, it's all about the MMC. And looks like you got that down.

I try for the MMC on deads, but it's somewhat hard there, since there's so much sh*t going on

[DTrulez616]

You definitely killed that! Friggin drop sets and than finishing it with Rack Deads, thats crazy stuff. You just keep killing it! Cereal killer for sure!

[The_Animal11]

so much pulldowns!!

[fgfan1]

lol from now on i think i'll just post something when you DON'T have an awesome workout :D

what's your morning weight at?

[CainKillingAbel]

Subbed...

Great log!

How often do you switch up exercises? I heard that variety is important in even the most trivial training routine/muscle group.

How often do you go to a doctor and have him give you a physical (take your blood pressure, etc.)?

Suggestion:

I didn't read if you get massages, but you can buy a massage chair and use it once a week, or at least once every two weeks. It really helps ease the tension in your muscles, and can even help to build/strengthen when you've plateaued.

[MarkVI]

All about the MMC man, it's all about the MMC. And looks like you got that down.

I try for the MMC on deads, but it's somewhat hard there, since there's so much sh*t going on

I focus on squeezing my shoulder blades together and the traps...that seems to get everything nice and pumped!!


You definitely killed that! Friggin drop sets and than finishing it with Rack Deads, thats crazy stuff. You just keep killing it! Cereal killer for sure!
haha thanks man! The deads were icing :cool:

so much pulldowns!!
Feels gooood man. Back hurts so so good today!

lol from now on i think i'll just post something when you DON'T have an awesome workout :D

what's your morning weight at?
No idea on the weight...I figure I'll check it soon(ish).

Subbed...

Great log!

How often do you switch up exercises? I heard that variety is important in even the most trivial training routine/muscle group.

How often do you go to a doctor and have him give you a physical (take your blood pressure, etc.)?

Suggestion:

I didn't read if you get massages, but you can buy a massage chair and use it once a week, or at least once every two weeks. It really helps ease the tension in your muscles, and can even help to build/strengthen when you've plateaued.
I go to a doctor once every now and then .... last time was due to a major surgery lol...yeah, not good at checkups.

I don't switch exercises all that often because I know certain things work for me, I change tempos and rep ranges and weights though.

[MarkVI]

Chest and Triceps

Incline Barbell -- Superset with abs
135 x 15
185 x 12
225 x 8
225 x 6+2
185 x 8
Hammer Strength Iso Flat Press -- Superset with abs
**total weight**
150 x 12, 10, 10, 8 -- last set drop to 100 x failure
Incline Fly
40's x 12, 10
35's x 14, 10
High pulley Cable Fly ---- FST - 7
7 x 8-20 with 30 second rests squeezing and flexing

Incline skulls
65 x 16, 16, 14, 12 -- um, wow big strength jump on these! ridic pump
Pressdowns
4 x 12-15 all sets were dropped to continue another 8-10 reps....ze pump!!

AM cardio fasted - 75 minutes Post WO cardio - 30 minutes

Well today I was 95% ready to throw in the towel and give up on the show...say screw it, I don't care. I wasn't feeling like I even want to do that show....then I got some great pep talks and had an entire thread of support to do the show and similar stories. Changed my mind completely and I'm HUNGRIER than EVER for this.

Nothing drastic to my diet or cardio to try and get better conditioning, I'm going to follow the plan and work my butt off, literally! The drastic changes set me up for messing up my diet and it's what got me to the horrible mindset I had this morning. I feel so good, to just get up on stage and be called a real bodybuilder.

[IndianForeigner]

Congrats on the change of mindset. It would be a shame to not experience the thrill after putting in so much work. Just keep at it and you'll succeed.


About how inclined do you do your incline presses? I heard some people who don't go above 45 degrees

[DTrulez616]

I actually was bored and skimming through the contest prep section and saw that thread. Man, youre so close and its been a success so far, cant give in yet. Youve been killing it the whole prep.

[NTT91]

Way to get past the bad mindset man! You are gonna look great man, keep pluggin away.

[ErickStevens]

"You may be disappointed if you fail, but you are doomed if you don't try."
- Beverly Sils

[The_Animal11]

glad to hear youre back in the game man. you know youve got my prayers

[MarkVI]

Congrats on the change of mindset. It would be a shame to not experience the thrill after putting in so much work. Just keep at it and you'll succeed.


About how inclined do you do your incline presses? I heard some people who don't go above 45 degrees

Thanks man, wouldn't be a shame at all though.

I do my flies at 45 and same with DB presses - though often I do use 30 degrees cause I feel a lot of stimulation there. I don't know what barbell bench is set at, it's not adjustable -- it feels around 45 though, maybe a bit more. It doesn't really matter however, it's where you feel you're getting the most work done for your individual chest.



I actually was bored and skimming through the contest prep section and saw that thread. Man, youre so close and its been a success so far, cant give in yet. Youve been killing it the whole prep.
Thanks bro -- It's happening! Going to go kill my cardio here in a minute :cool:

Way to get past the bad mindset man! You are gonna look great man, keep pluggin away.
Thanks bro, gonna have while doing it too.

"You may be disappointed if you fail, but you are doomed if you don't try."
- Beverly Sils
True dat my friend. I'll continue to watch your log and keep you motivated through november!!

glad to hear youre back in the game man. you know youve got my prayers

Thanks man, it's all up to Him now, I don't have to do a thing but listen and do what I'm told. God is my prep coach :D

[maneck35]

Glad you're back in the game! Been following your progress eagerly! Hang in there!

[MarkVI]

Glad you're back in the game! Been following your progress eagerly! Hang in there!

Thanks buddy!! Good luck with your training as well -- how's it going?

[MarkVI]

Legs

Leg Extensions
*rest pauses are 2-3 seconds just enough to get a bit of blood out*
120 x 30
135 x 18 rp 7
150 x 13 rp 4 rp 3
150 x 11 rp 5 rp 4
150 x 10 rp 4 rp 4 rp 2
Lunges
3 sets of BW + 90 x 12 steps per side all sets drop to BW only x 12 sets per side
Leg Press
4pps x 12 x 4 ( all sets had a rest pause or two for a few seconds to eek it out to 12)
Superset with
Leg curls
4 x 15

Close Stance Leg press
3pps x 25 x 2
Superset with
Leg extensions - toes in
2 x 12 .... had to use like 90lbs haha, quads were TOAST

Abductors -- superset adductors
3 x 15-25 --- 3 x 15-20

AM fasted cardio - 75 minutes (some inside some outside) Post WO cardio -- couldn't keep pace at 2.5mph so I'm writing up my WO and then heading out for it

Great Workout. I'm still digging the pre exhaust, I feel my quads are weaker than my hamstrings so they really make the rest of the Workout difficult!! They get shot real early versus starting with squats and having my hams and glutes take most of the load.

Good things to come.

[NTT91]

Now thats a leg workout man! Crazy volume and intensity boosters going on there :cool:

[K8Stop]

subbed

[Phrak]

Long time lurker. Thought id chime in and offer some support.

Your workouts remain intense its great to see. Very inspirational.

[AndrewWard123]

EEEEK leg rest pause madness!

Keep riding high homie.

[IndianForeigner]

The only way to overcome a weakness is to challenge it headon; great job on that quad smashing, Mark

[ehlisl]

Legs

Great Workout. I'm still digging the pre exhaust, I feel my quads are weaker than my hamstrings so they really make the rest of the Workout difficult!! They get shot real early versus starting with squats and having my hams and glutes take most of the load.

Good things to come.

Great work Alex! Looks like we still have to compete on the same day :D Keep killing it buddy! Only 17 to go!!

[MarkVI]

Now thats a leg workout man! Crazy volume and intensity boosters going on there :cool:
Oh man I'm regretting them today!!! SO much pain


subbed
Glad to have you! I'm going to check your journal out (I thiiink you have one amirite)?

Long time lurker. Thought id chime in and offer some support.

Your workouts remain intense its great to see. Very inspirational.
Great to have you in bro, the support in here really helps with the dieting!

EEEEK leg rest pause madness!

Keep riding high homie.
You know it :cool: when are you coming?!

The only way to overcome a weakness is to challenge it headon; great job on that quad smashing, Mark
I wouldn't call them weaknesses, just behind hamstrings. And you're right best way to overcome is headon

Great work Alex! Looks like we still have to compete on the same day :D Keep killing it buddy! Only 17 to go!!
For sure! But that's ok, we'll get in some killer offseason workouts Luke!

I'm definitely coming down to whenatchee this year to train at that Golds :D

[A_Hard_Rain]

your workouts are insane man lol, i don't know how you do handle it.

[K8Stop]

Glad to have you! I'm going to check your journal out (I thiiink you have one amirite)?


I do, good sir!

[Flyin Ryan]

Just droppin' in to show some love.

Leg workout looks sick, brother.
The stage is getting so close, keep killing it!

[MIKE6191]

Subbed finally, after lurkin for about two weeks. Keep up the intensity man, you're gonna kill it in the comp!