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

[MarkVI]

Hey everyone -- the time has come to end my last journal --- http://forum.bodybuilding.com/showthread.php?t=110679951 --- and start one for my Contest prep.

I'm working with a local competitor here in my area as my trainer. Should be good! The show will be The Washington State Open Championships (National Qualifier)

Then I MAY do another show 3 weeks later - that's yet to be determined.

Anyways - time for the fun!


Stats: 5'6''
Weight: 204.5lbs
BF%: 13.5-15%....Holding a lot of H2O.....will know body fat Via Dunk Test soon. All bf #'s in here will be dunk tank ONLY. I get it free at school.



Starting diet:


Alex's Meal Plan (16 weeks) -150gr carbs

Meal 1

4 whole omega 3 eggs- 296 cal / 25 gr pro/ 20 gr fat/ 1 carb
1 oz of cheese - 86 cal / 8 gr pro/ 6 gr fat/ 1 carb
3 slices of turkey bacon 75 cal / 5 gr fat / 6 gr of pro
457 cal/ 38 gr pro/ 32 gr fat/ 2 carbs

PRE-Workout
1 1/2 scoops of Protein Isolate 150 cal/ 3 carbs/ 34 gr pro
1 scoop Fast Twitch 70 cal/ 15 g carbs/ 3 gr pro
220 cal/ 37 gr pro/ 18 gr carbs

Meal 2 (Post workout)

1 serv (2 scoops) Dark Matter 240 cal/ 12 gr pro/ 48 gr carbs
240 cal/ 12gr pro/ 48 gr carbs

ABOUT AN HOUR to HOUR 1/2 LATER:

Meal 3

8 oz of chicken breast 275 cal/ 40 gr pro/ 12 gr fat
A bunch of greens- Brocolli, asparagus or spinach
2 tbsp olive oil - 220 cal / 27 gr fat
1 large apple - 110 cal/ 29 carbs
605 cal/ 40 gr pro/ 39 gr fat/ 29 carbs

Meal 4
1 1/2 scoops of Protein Isolate 150 cal/ 3 carbs/ 34 gr pro
¼ cup of nuts - 200 cal/ 7 gr pro/ 7 gr carbs/ 18 gr fat
(cashews, almonds or walnuts....alternate these)
350 cals / 41 gr pro/ 10 carbs/ 18 gr fat

Meal 5
1 c. 1 % lowfat Cottage cheese – 163 cal / 28 gr pro / 6 gr carbs / 2 gr fat
¼ cup of nuts - 200 cal/ 7 gr pro/ 7 gr carbs/ 18 gr fat
(cashews, almonds or walnuts OR 2 Tbs Peanut Butter)
363 cals / 35 gr pro/ 13 carbs/ 20 gr fat

Meal 6
8 oz of any red meat (rib eye steak, roast, etc.)
broccoli, asparagus or spinach

OR

repeat MEAL #3
1 Lg Banana or 1/2 of grapefruit 120cal/ 30 gr carb/ 1.5gr pro
615 cal/ 41 gr pro/ 39 gr fat/ 30 gr carb

DAILY TOTALS: 2850 cals/ 244 gr pro/ 150 carbs/ 148 gr fat


CARDIO: STARTing the March 26th= DAY one. 4 Days of Interval Training. (40 mins each session). 3 Minutes=walk then 2 mins= RUNNING.


Cardio will probably be this way for only a week or two until carbs are dropped to 100 or 50grams a day. Yep it's a Keto diet -- coach has had a lot of success getting people in shape this way so I'm going to roll with it.



Supps:

NO synth.
NO Shot.
4Ever Fit Isolate
Xtendz

This is the diet and Supps, if you have questions about it, PM -- trying to keep the log for biznezz.


Split:

Push (Delts/Chest/Tri's)
Pull (back/bi's)
Quads
off
Push
Pull
Hams
off

8 day split I've been doing this for 2 weeks now - I think I like it. Going to stick with it for now.

Let's get this going!!! Progress pics will be taken sporadically.

Did legs yesterday off today and Push tomorrow!

[v4nity]

first
subbed

[AndrewWard123]

1st!

GO MARKY GO!

[AndrewWard123]

first
subbed

bitch!

[v4nity]

bitch!

hey this is for biznasss

hahahaha yessssss
:)

[The_Animal11]

in on first page of mildly entertaining thread!

[The_Animal11]

extremely disappointed by lack of anything having to do with rabbits in thread title.

[MarkVI]

first
subbed
Woot!

in on first page of mildly entertaining thread!
Mildly? Since when was Keto Mildly entertaining....oh wait....First I was like :o Then I was like :( and now I'm like :mad:

1st!

GO MARKY GO!
Time to git r dun dude


extremely disappointed by lack of anything having to do with rabbits in thread title.

There will be many wabbits in here, I will be part cardio bunny for the next 16 weeks

[ehlisl]

Right on Alex!

Let's do this!

[The Solution]

My Man! Lets see where you can take your body!

[jackedrabbit]

What's up my man.

[soundcheck129]

Have you used Synthesize and Shotgun before?

[Dashstep]

Good luck dude! subbed

[MarkVI]

Right on Alex!

Let's do this!

I'm on it! This will be did....I mean done.


My Man! Lets see where you can take your body!
Time for work!

What's up my man.
hey bro - looking awesome there!!

Have you used Synthesize and Shotgun before?
a few times, just sampled though - not a fan of taste, did like the pump though.

Good luck dude! subbed
Thanks bro!

[fgfan1]

you KNOW im in bro :) do work alex!

[MarkVI]

you KNOW im in bro :) do work alex!

Work got dun today!

[The_Animal11]

soooo... do workouts happen in this journal or just a buncha people sittin around?

[MarkVI]

Delts/Chest/Tri's

Smith BB Press
*smith = 15lbs*
105 x 15
155 x 12
175 x 12
175 x 9
175 x 7 drop to 125 x 7

Behind the neck
125 x 10 x 2

Seated side laterals-superset-laying side laterals
30 x 17 --- 20 x 9 (each side, one at a time)
35 x 13 --- 20 x 9
40 x 12 drop to 30 x 6 --- 20 x 8

Drop set - standing: 35 x 12 --- 30 x 8 --- 25 x 6 --- 5 x 10 straight out W/ 10 second hold

Arnolds
15 x 12
20 x 10 x 2

Flat DB Press
90 x 8 x 3
80 x 10 WOW those are hard after delts

Incline BB Press
135 x 12
185 x 8 x 2 last set drop to 135 x 10

Hammer Strength Iso Incline Press
**total weight**
155 x 8 x 3

Low pulley Cable fly's
4 x 10-15

Dips
BW x 20
BW + 45 x 10 x 3 last set drop to BW x 8

Cable Press Down
80 x 15
95 x 12 drop to 65 x failure
95 x 8 double drop x failure
95 x 7 doube drop x failure

Cable Tricep kickback
4 x 10

Overhead Rope Extensions
3 x 8-12

Great Workout - good pumps. Chest Workouts suffer for sure, but my chest is a stronger body part so I think that it'll work out in the end....REALLY need my delts and tri's to come up.

Diet starts in 2 days :D Going swing dancing tonight, gonna burn some caloreez

[MarkVI]

soooo... do workouts happen in this journal or just a buncha people sittin around?

Happy now?

[The_Animal11]

time: 7:27

soooo... do workouts happen in this journal or just a buncha people sittin around?

Time: seconds later.


Delts/Chest/Tri's



its like im a magician or something.

[MarkVI]

time: 7:27


Time: seconds later.


its like im a magician or something.

Clown, magician.....same thing :p

[DTrulez616]

Diet starts in 2 days :D Going swing dancing tonight, gonna burn some caloreez [/b]

You bringing the Xtend brah? :D You know im in!

[MarkVI]

You bringing the Xtend brah? :D You know im in!

PSH! I'm still chowing down like a King! Friday is when I keep a flask of xtend on my person at all times lol.

[AndrewWard123]

Solid work ma maaaaaan!

I was going to ask whether your chest exercises are suffering, but you explained it at the end.

All about specialisation baby! Your shoulders will GROW!

Here is a motivation pic for ya!

http://www.dutchbodybuilding.com/gallery/data/900/wild_card_2.jpg

[The_Animal11]

Solid work ma maaaaaan!

I was going to ask whether your chest exercises are suffering, but you explained it at the end.

All about specialisation baby! Your shoulders will GROW!

Here is a motivation pic for ya!

http://www.dutchbodybuilding.com/gallery/data/900/wild_card_2.jpg

lol so sad that the first thing i notice are the huge hamstrings.

why cant i just notice normal bodyparts?? like bis.

stupid Smolov messed with my head forever.

[Bryce Hicks]

Subscribed.

[fgfan1]

PSH! I'm still chowing down like a King! Friday is when I keep a flask of xtend on my person at all times lol.

i know that this is a joke, but is xtend actually supposed to curb your hunger (as im guessing thats why you would have it with you at all times)? because for me it didnt

or are you just megadosing bcaas?

[MarkVI]

i know that this is a joke, but is xtend actually supposed to curb your hunger (as im guessing thats why you would have it with you at all times)? because for me it didnt

or are you just megadosing bcaas?


Not megadosing....but I'll be taking probably 6 scoops a day or so, most in the morning. But they'll be for the bcaa;s

[v4nity]

lol so sad that the first thing i notice are the huge hamstrings.

why cant i just notice normal bodyparts?? like bis.

stupid Smolov messed with my head forever.

kind of like the picture from playboy i showed you and alex and you BOTH noticed her freaking quads.. imean, it was true, i noticed them first.. it was why i chose the pic.. but come one.. booobs!

[ehlisl]

kind of like the picture from playboy i showed you and alex and you BOTH noticed her freaking quads.. imean, it was true, i noticed them first.. it was why i chose the pic.. but come one.. booobs!

Everyone has boobs, but a great set of wheels??

Plus, you can't buy legs. ;)

[lth]

In as always, didnt have a clue you had a new log

[jked4life]

Best of luck to you!!!!!!!!!!! I'll be following. Glad you could take it to the next level. :)

[KurtyJ99]

Great Journal!

[MarkVI]

Subscribed.
Glad to have ya!


kind of like the picture from playboy i showed you and alex and you BOTH noticed her freaking quads.. imean, it was true, i noticed them first.. it was why i chose the pic.. but come one.. booobs!
Honestly, it took Sarah saying over my shoulder "her melons are lopsided" for me to realize it was a seminaked woman lol.

Everyone has boobs, but a great set of wheels??

Plus, you can't buy legs. ;)
THIS^

In as always, didnt have a clue you had a new log
Gonna get nasty man! Westside representin'

Best of luck to you!!!!!!!!!!! I'll be following. Glad you could take it to the next level. :)
Thanks bro! Glad to have you in for the ride

Great Journal!
Thanks man - only going to get better.

[The_Animal11]

kind of like the picture from playboy i showed you and alex and you BOTH noticed her freaking quads.. imean, it was true, i noticed them first.. it was why i chose the pic.. but come one.. booobs!

cuz i only notice one set of boobs baby ;-)


duuuuuuh

[MarkVI]

back and bi's

Wide Grip pull ups
BW x 13
BW + 10 x 5 x 5
BW x 8

Neutral grip Pulldowns
120 x 15
180 x 12 x 2
180 x 10 x 2 last set drop to 120 x failure drop to 75 x failure

Stiff arm Pull downs
7 x 8-15 reps, varying weight, all sets were PR's

Close Grip reverse Pulldown
150 x 10 x 3 last set drop to 90 x failure

Incline DB Curls
35 x 12
40 x 10 x 2
45 x 7

Hammer Barbell curls - on preacher bench
62.5 x 7
62.5 x 5+4
62.5 x 4+3 drop to 32.5 x failure ~10

BB Curl....no idea how to explain this one
40 x 15+5
40 x 12 + 3
40 x 12

Awesome WO. Felt tired going into the WO but the jack3d took care of that after the pullups. Trainer suggested one day I train lats for the first push day and the next push day focus on rows and middle/upper back thickness. I had the sickest MMC on back and just insane pump!

Biceps -- Tried 2 new lifts, the preacher hammer BB curl was painful and had lots of assistance reps and obscene negatives. The BB curl had me standing with hands together on a BB and curling it straight out in front of me instead of going down, kept constant tension and burned big time. Tough to explain it.


PREP STARTS TOMORROW:

I am going to go home after work and cook all my meals then wake up bright and early, do my cardioz and go about my day. Off day from weights so I can hit legs big on saturday.

[v4nity]

cuz i only notice one set of boobs baby ;-)


duuuuuuh

oh that is just bull****.

lol

its ok. i notice lots of boobs.

[The_Animal11]

[b][center]back and bi's

Wide Grip pull ups
BW x 13
BW + 10 x 5 x 5
BW x 8


i came in here with every intention of making fun of these. but this is very respectable.

gjdm

[MarkVI]

oh that is just bull****.

lol

its ok. i notice lots of boobs.
It's not BS, I promise :rolleyes:

i came in here with every intention of making fun of these. but this is very respectable.

gjdm

orly? thanks dude...unless you're being overly sarcastic.

[ehlisl]

back and bi's

PREP STARTS TOMORROW:

I am going to go home after work and cook all my meals then wake up bright and early, do my cardioz and go about my day. Off day from weights so I can hit legs big on saturday.



Great way to finish off "offseason" Alex! :D

Now the **** just got real! Prep style legs this Sat! Yeah buddy!!

[MarkVI]

Great way to finish off "offseason" Alex! :D

Now the **** just got real! Prep style legs this Sat! Yeah buddy!!

Trying to find some carbs at work to finish off offseason!! lol! It gets serious from here on out though, get ready for some cuts!

[swede1]

Get those zzz's in tonight, heck take a nap tomorrow. Cuz Saturday is going to be hell! Looking forward to it bro

[The_Animal11]

good luck gettin things rollin today alex!!

[v4nity]

Break a leg today!! And everyday for the next 12 weeks. You will be amazing!!!

[MarkVI]

Get those zzz's in tonight, heck take a nap tomorrow. Cuz Saturday is going to be hell! Looking forward to it bro

I've decided that I'm running the WO (you can have the next one) and I will surprise you with what we do. But don't worry, you'll hit Hams enough :cool:


good luck gettin things rollin today alex!!
yeah buddy!!! Got the HIIT in. WHEW!

Break a leg today!! And everyday for the next 12 weeks. You will be amazing!!!
Can I break a leg for the next 16 so I can do well in the show :p?

You too meagan, you're going to dominate!!!


Cardio
HIIT: 40 minutes - 3min fast walk/2min run @ 7mph - 3%incline.
5 minute cool down and stretch

[jackedrabbit]

Fast walking = HIIT? lol...as your prep progresses and you eventually need to start doing sprints you're gonna be calling it HSIGDC...holy **** I'm gonna die cardio!

[MarkVI]

Fast walking = HIIT? lol...as your prep progresses and you eventually need to start doing sprints you're gonna be calling it HSIGDC...holy **** I'm gonna die cardio!

Nah, it's fast walking at an incline around 3.8mph and then running. The intervals are longer than I'm used to but it' not bad.

[MarkVI]

Legs

Squats
135 x 12
225 x 12
315 x 12
405 x 6
435 x 5 PR!
405 x 10 PR!

Feet Together and every other rep was a 4 second negative w/2second pause at bottom
225 x 12
225 x 12

Leg Press - Very close stance
3pps x 25
4pps x 20
5pps x 20 x 2
3pps x 18

Leg Extensions
150 x 16
180 x 12
180 x 10 + 2 Forced Negatives
180 x 10 + 2 Forced Negatives drop to 120 x 10 + 2 forced Negatives
180 x 9 + 1 forced negative - toes out drop to 120 x failure toes out

"1 legged press" - more of like a hack squat
Close Stance
90 x 20
120 x 15
140 x 12

Big Leg Workout! Hit it hard with my Buddy Jon (Swede1) You should check out his log at http://forum.bodybuilding.com/showthread.php?t=123272961 Kept a really fast pace

Did some brutal Squatting today, depth on a few of the reps at 435 were not so hot, sorta psyched myself out but every other rep was deep and nasty.


AM Cardio: 30minutes Steady State 3.5mph @ 6% incline

Still have 150 carbs in my diet so I'm feeling pretty good, but today was a carbless WO so I think I'll be able to do some damage carbs or not this prep!

Took picture:

http://i373.photobucket.com/albums/oo171/dmarkvi/Photo-0089.jpg

[DTrulez616]

Huge friggin Quads!

No carbs, that looks like a test of both physical and mental power. I was impressed with your workouts before but I think prep is just gonna leave me speechless and with my jaw on the floor for an hour everytime I read one of your workouts.

[ehlisl]

Now thats how you start a Prep Alex!

[NTT91]

In late, didnt know u made a new one! Legs are lookin jacked bro!

[meyer23]

sub'd broski

[IndianForeigner]

I'm in, as well. Good luck.

[MarkVI]

Huge friggin Quads!

No carbs, that looks like a test of both physical and mental power. I was impressed with your workouts before but I think prep is just gonna leave me speechless and with my jaw on the floor for an hour everytime I read one of your workouts.

Lol thanks man, going to do my best!


Now thats how you start a Prep Alex!
Doing ma best!

In late, didnt know u made a new one! Legs are lookin jacked bro!
Thanks man, get ready for the ride!! Legs were super watery, can't wait to see how they look cut up

sub'd broski


I'm in, as well. Good luck.
Time to get the train chuggin!

[MarkVI]

Delts/Chest/Triceps

Seated DB Press
50 x 16
75 x 10
75 x 8
75 x 8
65 x 12
Standing one arm laterals --- superset --- laying incline laterals
40 x 14 --- 20 x 7
45 x 10 --- 20 x 7
45 x 10 --- 20 x 7
Lateral Drop Set
35 x 12 --- 25 x 10 --- 20 x 8 --- 5 x 10 straight out --- 10 second hold on last rep
Arnold's
15 x 12 x 2
15 x 10

Incline DB PRess
75 x 12
90 x 9
90 x 8
90 x 6+2
Hammer Strength Iso Bench
**total weight**
150 x 8
150 x 8
150 x 8+2
150 x 8
Incline Neutral grip fly's
Never done these before
40 x 15
45 x 12
50 x 10 x 2
Low pulley Cable Fly
20 x 12-15 x 2
25 x 10-12 x 2

Cable Pressdown
80 x 15
87.5 x 12
87.5 x 10 drop to 50 x 8
87.5 x 8 drop to 50 x 8
87.5 x 7 drop to 50 x 7
Tricep cable kickback
"15" x 10 x 2
"12.5" x 10 drop to tricep sweep back x 10
DB Overhead Press
60 x 15
90 x 10 x 2 drop to 50 x 8

Cardio: 40 minute HIIT - fasted with Xtendz


Good Workout! I feel like I hit ketosis, but the amount of carbs I have in my diet keep pulling me in and out of it and so energy is bit of a rollercoaster, but nothing real unpleasant. I have dropped A LOT of water and already look leaner from that, the real fat loss will begin soon.

The no carbs hit me all day and gearing up for the gym was a little bit of a challenge, I know it'll get better as soon as I hit ketosis full on. I'm expecting (and hoping tbh) for a 100gram carb drop for next week and the taking HIIT out.

[NTT91]

Great sesh bro. How did u like that lateral superset? I think I'm gonna hafta give that a try. :cool:

[BIG case]

MY MAN!!! Takin it to the stage!!!...Looking swole brotha. Best of luck dude, you know i dont frequent here too much but ill be popping in here to surely check this out. You havent started this at A-A too have you?

[MarkVI]

Great sesh bro. How did u like that lateral superset? I think I'm gonna hafta give that a try. :cool:

It's a great superset with the standing because I use a bit of momentum to get that really tight squeeze at the top of the standing laterals, and then to drop it down like that to really isolate and annihilate is just money.


MY MAN!!! Takin it to the stage!!!...Looking swole brotha. Best of luck dude, you know i dont frequent here too much but ill be popping in here to surely check this out. You havent started this at A-A too have you?

Yeah! Hey bro -- I haven't started it at A-A. Not sure why, I should. I have been having less and less time for the interwebz, but it'll happen :cool: I gotta keep up with our buddy Iceman!

[BIG case]

Yeah! Hey bro -- I haven't started it at A-A. Not sure why, I should. I have been having less and less time for the interwebz, but it'll happen :cool: I gotta keep up with our buddy Iceman!

Not a bad thing at all man, i find when im sure enough in "hardcore" mode in bbing im not online near as much either. EVERYTHING seems to take a back seat to it lol. Iceman??? Whos that -hole?? :D

[MarkVI]

Not a bad thing at all man, i find when im sure enough in "hardcore" mode in bbing im not online near as much either. EVERYTHING seems to take a back seat to it lol. Iceman??? Whos that -hole?? :D


I hate that pussy.

[soundcheck129]

That is a f*cking intense workout, especially considering the carb restriction. Can't wait to see you beast it up!

[lth]

On a roll bro, the stage will be here in no time....I think you're going to surprise even yourself as the time comes, looking forward to this.

[Bryce Hicks]

Sick workouts man. I gotta try some higher volume workouts now.

[MarkVI]

That is a f*cking intense workout, especially considering the carb restriction. Can't wait to see you beast it up!

Thanks bro, I am going to keep telling myself I don't need no stinkin carbs for this thing. I'll do it without it! Despite my belief that I think it'd be better with carbs :p


On a roll bro, the stage will be here in no time....I think you're going to surprise even yourself as the time comes, looking forward to this.
Thanks bro! I am giving it my all, Gonna get freaky up in here!

Sick workouts man. I gotta try some higher volume workouts now.
Thanks bro -- high volume I find is only a good approach some of the time, for the last year I was more of a HIIT, low volume lifter and now the change has been good.

[MarkVI]

Back and Biceps

Cardio - 40 minutes HIIT 3min jog/2min run

DB rows
100 x 15
120 x 12
140 x 8 PR!
120 x 8 drop to 70 x 8
120 x 8 drop to 70 x 6
Hammer Strength Iso-row
2pps x 12
3pps x 10 x 2
4pps x 8 + 2 drop to 2pps x 6
Standing Rope Rows
65 x 15
87.5 x 10
87.5 x 10
80 x 10 drop to 50 x 8
Seated Row - life fitness machine --- superset --- stiff arm pulldowns
105 x 12 --- 50 x 12
120 x 10 --- 50 x 8
120 x 10 --- 50 x 8 drop to 42.5 x 7

Standing DB Curls
40 x 10
50 x 8 x 3
Ezbar preacher
85 x 10
85 x 5 -- left forearm pain :(
Laying Cable curls - seated low row machine
60 x 10 x 3
Parallel BB curls
40 x 15 x 3 HOLY PUMP :D


GREAT Back Workout, Biceps really frustrated me. Probably because I did it after back or whatever....felt really week. Ended up getting a nasty pump (that is now gone, thank you no carbs lol) and good Bicep work Overall but it was odd that the numbers were so low.

[NTT91]

nice db row pr! Do you think you might be able to (dare i say it..) grow into the show? :D

[The_Animal11]

nice db row pr! Do you think you might be able to (dare i say it..) grow into the show? :D

you NEVER talk about growing during prep! you just let it happen :cool:

[MarkVI]

nice db row pr! Do you think you might be able to (dare i say it..) grow into the show? :D

Don't say it!


you NEVER talk about growing during prep! you just let it happen :cool:

This. Though it WILL HAPPEN.

[soundcheck129]

I hope that forearm thing isn't serio0us...keep killing it in the meantime!

[MarkVI]

I hope that forearm thing isn't serio0us...keep killing it in the meantime!

Eh...it's been bothering me for a long time....never gets too serious as long as I lay off the barbells :(

[MarkVI]

Legs - Hams

Walking Lunges
*10 steps per side = 1 set*
5 x 100
Last set drop to step ups, 100lbs - 10 step ups per leg

Leg Press
4pps x 25
5pps x 18
6pps x 12 x 3
drop to 4pps x 8 - 4 second negatives with 2 second pause at bottom

Laying Leg curl
105 x 15
125 x 12
135 x 8
125 x 8-10 drop to 95 x failure x 2
One leg curl
50 x 10 x 3
Abductors
3 x 25

Lunges Finisher
70lbs x 40 total steps DEAD

Cardio: 25 minutes MISS A.M. not fasted

Great Workout - Felt great to get in a little heavier leg press and tons of lunges!

MMC for legs really went up, felt really strong and felt great with no carbs surprisingly. Still sitting at 100g carbs, no changes yet - weigh in on thursday and bf % test here hopefully soon!

[lth]

you NEVER talk about growing during prep! you just let it happen :cool:

It's never a bad mindset to have, its a good way for people to think so they don't start training like pussies just because they're cutting....the body can only do what the mind believes it can.

alex you'll grow during this prep bro.

[The Solution]

You have access to a BODPOD or Hydro testing? Interested to see how much fat you lose during prep and how the low-carb treats you. Good work in here as always.

[swede1]

Nice hammie workout bro. I'm pondering doing a ham/calf day tomorrow...

[ehlisl]

Start and finish with Lunges! :cool: Good stuff there Alex! Nice work buddy!

[MarkVI]

It's never a bad mindset to have, its a good way for people to think so they don't start training like pussies just because they're cutting....the body can only do what the mind believes it can.

alex you'll grow during this prep bro.

Right on Tommy, time to grow!! Especially these arms and legs!


You have access to a BODPOD or Hydro testing? Interested to see how much fat you lose during prep and how the low-carb treats you. Good work in here as always.
I do, there is a hydrochamber at my university and it's free to use and no limit on use. I'm doing one as soon as they reopen it (quarter just started today) and then probably every 2-4 weeks afterwards and then in the last month I bet I'll be in there daily :p

Nice hammie workout bro. I'm pondering doing a ham/calf day tomorrow...
Dooooo it! Big legs need two days!

Start and finish with Lunges! :cool: Good stuff there Alex! Nice work buddy!

Thanks Luke, it was a righteous workout, burning big time. My leg MMC has doubled in the past couple months, big things coming down the road!

[MarkVI]

Delts/Chest/Tri's


Cardio: 30 minutes SS fasted

Seated DB PRess
60 x 15
80 x 8
80 x 7
80 x 7
80 x 7
80 x 6
*Was supposed to be 5x5 but...yeah*
Standing one arm Side Laterals
40 x 15 --- drop to 25 x 8
40 x 12 --- drop to 25 x 10
40 x 12 --- drop to 25 x 10 drop to 10's straight out x 10 - 10 second hold.
Cable Laterals
10 x 10 x 3
Arnolds
20 x 8 x 2
15 x 10

Incline BB Press
135 x 12
185 x 8
185 x 7 - not feeling a good contraction or pump like usual so I ditched it.
Flat HS Press
*total weight*
100 x 12
170 x 8 x 2 last set drop to 100 x 7
150 x 8 drop to 100 x 7
These were $$ :cool:
Incline DB Fly's - neutral grip
50 x 10 x 3
Pec Dec
155 x 10 x 3 last set drop to 115 x failure

Tricep Pushdown
87.5 x 8-12 x 4 all sets drop to 50 x failure
Dips
BW x 12
BW x 10 x 2 ....wow was toasted, not even any weight
Overhead DB extensions
60 x 15
75 x 12
90 x 7 drop to 50 x 8
Not shabby for a last exercise

Great Workout still, big pumps and the sets for DB press with the 80's was money. Need to move up for my next 5x5 on them I think. Dips were disappointing but it's ok, just had very very little strength in them for that but the contraction was brutal.


Weighed in today: 204. That is down .5lb despite an aggressive diet and cardio regiment. Coach said I looked a good deal leaner, especially in the face and abs so....woot. Recomp FTW!

New Macros though based on the mild weight loss

DAILY TOTALS: 2265 cals/ 235 gr pro/ 42 carbs/ 115 gr fat

NO MORE HIIT CARDIO! WOOT!

[ehlisl]

Good stuff Alex. Man, it actually takes me a bit to read through your workouts! :D Keep killing is brother, 42g CHO would kill me!

[lth]

Good stuff Alex. Man, it actually takes me a bit to read through your workouts! :D Keep killing is brother, 42g CHO would kill me!

lol, x2..i'd lose my mind.

keep killing it bro, workouts look great!

[NTT91]

youre just like me...love to go crazy with your laterals :D Nice workout man.

[MarkVI]

Good stuff Alex. Man, it actually takes me a bit to read through your workouts! :D Keep killing is brother, 42g CHO would kill me!

Noted lol, I'll probably try and make it easier to skim through, there's just so much stuff I do I like to write it all down to remind myself :D.

First day of it is tomorrow, let's see what happens! 42g aint' nuthin but a peanut.


lol, x2..i'd lose my mind.

keep killing it bro, workouts look great!
Thanks bro -- Feeling the need to tone it down more and more, thinking I'm going to go by feel and it'll settle where it does.

youre just like me...love to go crazy with your laterals :D Nice workout man.
Laterals are my favorite yet most hated lol. They grow you so well and pump you up and they burn nice and painfully....but for me there is not another delt exercise that is as mental as lateral raises.

[NTT91]

Laterals are my favorite yet most hated lol. They grow you so well and pump you up and they burn nice and painfully....but for me there is not another delt exercise that is as mental as lateral raises.

Agreed...really have to push past the pain barrier on those!

[MarkVI]

Laterals are my favorite yet most hated lol. They grow you so well and pump you up and they burn nice and painfully....but for me there is not another delt exercise that is as mental as lateral raises.

Agreed...really have to push past the pain barrier on those!

True dat yo!

[MarkVI]

Back and Bi's

Wide Grip Pullups
BW x 12
BW+10 x 8
BW+10 x 6
BW+10 x 6
BW+10 x 6

Wide Grip Pulldowns
180 x 8-10 x 3
165 x 10

Vbar Pulldown
150 x 10 x 3
Stiff Arm Pulldowns
50 x 9-15 x 4

Spider Curls
70 x 10 x 2
70 x 7
70 x 6+4
Laying Cable curls
60 x 8-10 x 3 last set drop to 45 x failure
Parallel BB curls
45 x 15
50 x 12 x 2
Punch yourself in the head cable curls
4 x 8-12 -- 2 second squeeze at top of contraction

Interesting Workout. Did not enjoy the lack of pump I got from the back WO. Bicep workout was $ though! Got work done, I feel I beat up my back properly, just lack of pump was a mindgame.

Not sure if I like focusing on width one day with lots of pulldowns....may revise.

[The Solution]

On contest prep with your birthday coming up :)?
42g of carbs looks rough, but you will overcome it and make the most of this prep. Keep it up

[NTT91]

nice workout mang! Any idea what the guns are measurin these days?

[MarkVI]

On contest prep with your birthday coming up :)?
42g of carbs looks rough, but you will overcome it and make the most of this prep. Keep it up

Carbs ain't got nuttin' on me! Bday party in t-minus 2 hours, bonfire at my house!



nice workout mang! Any idea what the guns are measurin these days?

no and I don't want to know lol, they're looking more solid in the mirror though, I think I'm going to end up being able to bring them out of the "****ty zone" into the "eh, those are ok I guess zone"

[Eric-B]

The low-carb no pump is kinda strange isn't it? I had a workout like that the other day and just didn't feel complete afterwards. As for the width focused day, I feel like I get better width from close-grip chins/pulldowns and more rhomboids/mid back with the wide-grip stuff.

Definitely gonna be following along here.

[ehlisl]

Enjoy your big day tomorrow old man! ;) ......wait, I'm still older.....:D

[IndianForeigner]

Happy B-day and enjoy the bonfire.

[BIG case]

Happy bday brotha, keep focused and keep on killin it

[DTrulez616]

Happy BDay, another year of destruction to come!

[SkNatural]

I can't believe I didn't catch this prep earlier. Best of luck, my buddy is the promoter of the show, maybe I'll see ya backstage.

Rip It Up!!!

[MarkVI]

The low-carb no pump is kinda strange isn't it? I had a workout like that the other day and just didn't feel complete afterwards. As for the width focused day, I feel like I get better width from close-grip chins/pulldowns and more rhomboids/mid back with the wide-grip stuff.

Definitely gonna be following along here.

It does feel rather incomplete -- today it sure is sore though! I must have done something right. I'm going to try more close grip stuff movements next width day, thanks!


Enjoy your big day tomorrow old man! ;) ......wait, I'm still older.....:D
It was a good one - the big party was last night and people didn't start to leave till 3am so I was exhausted but i got my cardio in today, opened some gifts and chillllaaaaaxed. It was perfect!

Happy B-day and enjoy the bonfire.
Thanks man, it was awesome!

Happy bday brotha, keep focused and keep on killin it
Focused like Lazer! Going to bring it in the next weeks big time!

Happy BDay, another year of destruction to come!
Thanks bro, this year will bring some awesome gains, you watch!

I can't believe I didn't catch this prep earlier. Best of luck, my buddy is the promoter of the show, maybe I'll see ya backstage.

Rip It Up!!!

For sure! That sounds great, I'm really excited to get on stage and see what happens - this prep is going to be epic!

[MarkVI]

Legs - quad focus

Close Stance Sqauts
*Feet together on all sets*
225 x 15
315 x 12 x 3
225 x 12 x 2 - 2 second pause at bottom of each ATG rep - killer!

Leg Press
5pps x 20
6pps x 12
8pps x 12 x 2PR but different machine/easier angle so it doesn't count.
5pps x 12 x 2- pauses at bottom each set

Leg Extensions
4 x 8-15 @ 180-215 - drop on last set

Post WO Cardio - 20 minutes MISS.

Worked out with my buddy Jon today - GREAT Workout, we did close leg lighter weight and
really tore it up, my legs are SORE! Did the cardio just cause I wasn't ready to go to the future in-laws house lol.

[lth]

solid workout bro, intense and to the point, how a great leg workout should look.

[jackedrabbit]

Love close stance squats man! Brings teardrops to my legs and eyes!

[MarkVI]

solid workout bro, intense and to the point, how a great leg workout should look.
Thanks bro!! Finding my pace - legs I may always try for high reps but less volume maybe...not sure, I just know my legs love to grow from high rep carnage :cool:

Love close stance squats man! Brings teardrops to my legs and eyes!
Haha! I like that one bro, I may use it if you don't copyright it you're looking awesome -- so close now!

[NTT91]

nice squats and leg presses! Way to build some dinosaur legs!

[MarkVI]

Push

Seated DB press
65 x 12
75 x 10
75 x 10
75 x 9
70 x 10
70 x 7

Standing DB Lateral Raise
40 x 15
50 x 10 x 3 - all sets drop to 25 x 10
Cable Lateral Raise
10 x 8 x 2 - both set with 2 count squeeze at top
Lateral Raise -palms up
20 x 15 x 2
25 x 10 -- double drop to failure

Flat DB Press
80 x 12
100 x 5 wtf :mad:
85 x 6 x 2

HS Iso incline
*total weight*
150 x 7 x 3 last set drop to 100 x 7
100 x 10 slow squeezing reps with pauses
Flat Fly's
60 x 7
50 x 8 (neutral grip)
50 x 8
Pec Dec
155 x 10 x 3 last set drop

PressDowns
80 x 8-12 x 3 last set drop to 50 x 8
OverheadExtension
65 x 10
75 x 10
75 x 8 x 2
Tricep Cable Kick Back
12.5 x 8 x 3.....big drop here

Well delts were good....that's about it, hit the wall and I think I found my pace in this WO. Excited for the next push day, definitely starting with chest. Good WO and the 25grams of carbs I got Post WO tasted like cake :D

[fgfan1]

awesome WOs lately man. holy hell 2x50s for laterals?!

kinda OT, but wow lth you look like a beast in your avi. guessing a recent show? if so howd ya do?

[lth]

awesome WOs lately man. holy hell 2x50s for laterals?!

kinda OT, but wow lth you look like a beast in your avi. guessing a recent show? if so howd ya do?

Thanks man, i placed 4th about a week ago at the northern kentucky.



Push

Seated DB press
65 x 12
75 x 10
75 x 10
75 x 9
70 x 10
70 x 7

Standing DB Lateral Raise
40 x 15
50 x 10 x 3 - all sets drop to 25 x 10
Cable Lateral Raise
10 x 8 x 2 - both set with 2 count squeeze at top
Lateral Raise -palms up
20 x 15 x 2
25 x 10 -- double drop to failure

Flat DB Press
80 x 12
100 x 5 wtf :mad:
85 x 6 x 2

HS Iso incline
*total weight*
150 x 7 x 3 last set drop to 100 x 7
100 x 10 slow squeezing reps with pauses
Flat Fly's
60 x 7
50 x 8 (neutral grip)
50 x 8
Pec Dec
155 x 10 x 3 last set drop

PressDowns
80 x 8-12 x 3 last set drop to 50 x 8
OverheadExtension
65 x 10
75 x 10
75 x 8 x 2
Tricep Cable Kick Back
12.5 x 8 x 3.....big drop here

Well delts were good....that's about it, hit the wall and I think I found my pace in this WO. Excited for the next push day, definitely starting with chest. Good WO and the 25grams of carbs I got Post WO tasted like cake :D


Solid training alex, just remember that on 25g carbs and already performing a heavy pressing movement, you're not gonna have alot in the tank bro. Squeeze and contraction are all that matter anyways.

[MarkVI]

awesome WOs lately man. holy hell 2x50s for laterals?!

kinda OT, but wow lth you look like a beast in your avi. guessing a recent show? if so howd ya do?

Thanks man - the 50's are not perfect form but they're good and I can get a nasty squeeze with that heavy weight. I've found a lot of improvements from these :D


Thanks man, i placed 4th about a week ago at the northern kentucky.



Solid training alex, just remember that on 25g carbs and already performing a heavy pressing movement, you're not gonna have alot in the tank bro. Squeeze and contraction are all that matter anyways.

Yeah :o.....you're 100% bro, I really felt it today, going to scale the volume back for sure. Back tomorrow - going to pound out some serious thickness movements! I know I say this every week, but we may see the return of some deads tomorrow :cool:

[MarkVI]

Pull

Barbell Rows
135 x 15 x 2
185 x 15
235 x 12
235 x 10
235 x 9

Seated HS rows
*done one side at a time*
2pps x 12 x 2
3pps x 8-10 x 3
Standing Rope Rows
"80" x 8-12 x 4 last set drop to 50 x failure
DB rows
100 x 7 x 3

Spider Curls
50 x 6-10 x 3
Seated HammerBar Curls
42.5 x 6-12 x 3
Seated incline Curls --- drop to Slow DB curls
3 sets of: 35's x 10 --- 15's x 10 - brutal squeezes!
Iron Cross cable curls
15 x 10-15 x 4

AM cardio - 30minutes fasted


GREAT Workout, I can do bb rows now and that excites me! Will try deads next week maybe.

Great MMC and squeezes today, really worked on form and contractions and squeezes till I saw stars. BB rows had epic pauses at the top. Really felt strong!

Fat is stripping off slowly but surely and I can't wait for the next weigh in and assessment on friday!

[ehlisl]

Great news on the back Alex! Rows now and soon Deads, yeah buddy!

I'm not a fan of daily weighing, but how often are you going to be checking. And are you getting dunked for your BF??

[NTT91]

ah i see how it is. Now that you can do rows, I can't! Great work man. Squeezing the back is where its at :cool:

[MarkVI]

Great news on the back Alex! Rows now and soon Deads, yeah buddy!

I'm not a fan of daily weighing, but how often are you going to be checking. And are you getting dunked for your BF??

Thus far it's once a week.....I don't have a reliable scale and ATM too cheap to go buy one :p since I don't use it much any other time....Getting dunked soon, was supposed to go sign up today but the lack of carbs made me forget :rolleyes: that's my story


ah i see how it is. Now that you can do rows, I can't! Great work man. Squeezing the back is where its at :cool:

Let the trap rest! Try doing some foam rolling with a tennis ball, but be careful....or get a nice massage? profit, I think so.

[MarkVI]

Legs - Ham focus

Lunges
20 steps per set

7 x BW + 100 -- all sets were 30-45 second rests, KILLED!

Wide Stance Smith squats
2pps x 12
3pps x 10 x 3

Leg Curls
110 x 12
130 x 10 x 2
130 x 7 drop to 90 x 6
110 x 10 x 2
110 x 7 drop to 70 x 6

DB SLDL!!!!!!
50 x 12 x 4
I am STOKED I can do these!!!


GREAT Workout, like, amazing...the pump and MMC and short rests just tore some stuff up. Most happy about the SLDL's even only at 50lb db's I was able to get a great stretch and really tight contraction, feeling those big time.

Prep is going great, it's been 12 days at less than 100g carbs and 7 at less than 50 grams....I don't feel the need for a refeed, must mean I have a lot of extra fat on my body! No cardio today.

[ehlisl]

Solid leg work Alex! Extreme low on the CHO too!

How often are the refeeds, or do you go by feel??

[MarkVI]

Solid leg work Alex! Extreme low on the CHO too!

How often are the refeeds, or do you go by feel??

Thanks Luke! I'm STILL feeling it. No refeeds yet, I'm expecting one next friday or saturday at the earliest, but I don't even feel like I need one yet :D

[fgfan1]

Thanks Luke! I'm STILL feeling it. No refeeds yet, I'm expecting one next friday or saturday at the earliest, but I don't even feel like I need one yet :D

when refeeding (since im guessing its different for contest prepping), will you still eat at maintenance (like you wouldnt be at a deficit for that day)? or would you still be at a deficit but with carbs added in?

or do i just really need to research on refeeds? lol

and also, killer workouts bro! i wish i could be as strong as you are...one day (maybe)

[MarkVI]

Push

Incline DB Press
60 x 15
100 x 8
100 x 5
100 x 5
90 x 6 x 3

HS Iso Flat Press
*total Weight*
150 x 8 x 4 last set drop to 100 x 10 With all sorts of long negatives and pauses and ridiculous contractions
High Pulley Cable Fly
30 x 10-12 x 3
Low Pulley Cable Fly
25 x 10-15 x 3 last set drop to failure

Hammer Strength Iso Shoulder Press
*total Weight*
100 x 12
150 x 7 x 2
150 x 8 drop to 100 x 8
Seated Lateral Raise
25's x 15 x 3 (slow and controlled)
Lying Lateral Raise on incline
20's x 8-10 x 3
Front Raise
20's x 20 x 3

Dips
BW x 20
BW + 45 x 8-10 x 3
Overhead DB extension
60 x 15
80 x 8 x 2
Rope pressdowns
DROP SETS
40 --- 30 --- 20 --- 10 total reps ~ 70
40 --- 30 --- 20 --- 10 total reps ~70

Whew! Good Workout. Started with chest and Incline DB press was a lot lower than I wanted....oh well. Pumps were awesome believe it or not!

Weigh in: 196! that's an 8lb drop this week and a 8.5 lb drop overall. I'm liking where this is going. Diet is staying the same and no refeed this week. Possibly next week.

99 days out !!!

[i][u]

[MarkVI]

when refeeding (since im guessing its different for contest prepping), will you still eat at maintenance (like you wouldnt be at a deficit for that day)? or would you still be at a deficit but with carbs added in?

or do i just really need to research on refeeds? lol

and also, killer workouts bro! i wish i could be as strong as you are...one day (maybe)

Everyone does it differently. I'm not sure what mine will look like but I'm guessing from what little I've been told that it will be 1 meal of unlimited junk that I want...like greasy crap lol.

[cawiau]

How I missed this... I don't know but will never forgive myself:(


Also, Happy Belated BD;)


*IN*

[MarkVI]

How I missed this... I don't know but will never forgive myself:(


Also, Happy Belated BD;)


*IN*

Thanks dude! Glad to have you, you've made some serious gains!

[MarkVI]

Pull - back width

Reverse Close Grip Pull Down
120 x 15
180 x 12
195 x 10
195 x 8 drop to 105 x failure
195 x 8 drop to 105 x failure
Seated Low row - "D" attachments
105 x 12
135 x 10 x 3 last set drop to 90 x failure
Stiff Arm Pulldowns
50 x 15
55 x 10-12 x 2
57.5 x 10 drop to 35 x failure
Rope pulldowns --- superset --- Facepulls
35 x 12
42.5 x 10 --- 42.5 x 20 x 3

Standing DB curls
35 x 12
50 x 8 x 2
45 x 10
Standing EZ bar close grip
85 x 12
85 x 9 + 2
85 x 7 + 3
Standing Hammer barbell curl
62.5 x 6-10 x 4 (last 2 sets used force reps to get me to 10)
Iron Cross Cable curls
4 x 9-15

AM Fasted cardio - 30 minutes

KILLER Workout! Man it was awesome, I focused on the close girp and stiff arm stuff for back and I can feel my back widening lol.

Biceps were good as well, tried them a bit different where the bicep was under some Tension the entire time, really kills.

[cawiau]

Workout looking great!
What type of cardio do you do in the morning?

[NTT91]

feeling your back widening ftw! How do you like the underhand pulldowns? I've always found those a little akward.

[The_Animal11]

Rope pulldowns --- superset --- Facepulls


this superset sounds oddly familiar!

[MarkVI]

Workout looking great!
What type of cardio do you do in the morning?
Thanks Carl, I do 4 sets of 30 minutes fasted cardio a week right now. I usually do them on a precor eliptical keeping HR around 125-140, I used to treadmill a lot but I have to switch it up or I go nutz.



feeling your back widening ftw! How do you like the underhand pulldowns? I've always found those a little akward.
Love em, They can feel a little odd on your shoulders I guess, just about finding the right angle and position



this superset sounds oddly familiar!

Hey, I use a rope for both lol! I should have followed your lead though and gone heavier instead of going to 20 reps, stop counting and ending up somewhere with trap cramps

[The_Animal11]

Hey, I use a rope for both lol! I should have followed your lead though and gone heavier instead of going to 20 reps, stop counting and ending up somewhere with trap cramps

so did i buddy ;-)

easier to superset that way lol

[MarkVI]

Legs

Smith Squats -- feet together and out in front
1pps x 20
2pps x 20
3pps x 15
4pps x 9
3pps x 15 x 2
2pps x 12 -- 4 second negatives W/2 second pauses

Leg Press
4pps x 20
5pps x 15 x 3

Leg extensions - toes out
150 x 15
180 x 5 x 10

Cardio - 30 minutes Fasted AM.

Took Too much jack3d!!!! Felt like puking the entire time. It was bad but numbers and MMC were really good. I really felt sick and had a rough time focusing. If I wanted to I could have gone to sleep standing up or stared off into space for hours on end :(

Learned my lesson haha. Quads are torched.

[NTT91]

niiice smith squats man. What flavor of jack3d are u using? The lemon lime is absolutely FOUL!

[ehlisl]

Nice work on the smiths Alex! Should be feeling those tomorrow!!

.....Caffeine OD! Someone is in prep!! ;)

[cawiau]

Quads are torched.

Wasn't that the goal:p

Good job bro:)

[swede1]

No more than 3 scoops!!

ps- just bought four tubs of lemon lime, lightweight budddyyyyyy!!

[DTrulez616]

Nice, bringing it hard on leg day like always even in prep. Idk if youve been in my log recently but I just started taking Jack3d and ive loved it so far.

[fgfan1]

Nice, bringing it hard on leg day like always even in prep. Idk if youve been in my log recently but I just started taking Jack3d and ive loved it so far.

i really dont know how you guys manage to down the stuff. ive tried both flavors and they dont taste anything like they're supposed to, in addition to tasting awful

awesome squats alex!

[MarkVI]

niiice smith squats man. What flavor of jack3d are u using? The lemon lime is absolutely FOUL!

I have the blue label -- tropical. It's ok, I put 3-4 oz of water so not bad.


Nice work on the smiths Alex! Should be feeling those tomorrow!!

.....Caffeine OD! Someone is in prep!! ;)
It was even an accident lol....oh well. I improved by a lot since we did them last! Doing them the way you showed me just tears those suckers up!!

Wasn't that the goal:p

Good job bro:)

Thanks man, and yeah mission accomplished, I just wish it didn't take me 5 minutes to go from leg press to extensions :(


No more than 3 scoops!!

ps- just bought four tubs of lemon lime, lightweight budddyyyyyy!!
lol - I'm going to keep that one in mind!! Lemon Lime is legit I must say

Nice, bringing it hard on leg day like always even in prep. Idk if youve been in my log recently but I just started taking Jack3d and ive loved it so far.
I have seen your journal, I 'm glad you're using it!! it's pretty awesome when taken appropriiately

i really dont know how you guys manage to down the stuff. ive tried both flavors and they dont taste anything like they're supposed to, in addition to tasting awful

awesome squats alex!
I like em ok - it's not like blue rasp. superpump and delicious but it gets the job done!

[MarkVI]

Push

Seated DB OH Press
60 x 15
80 x 12
80 x 9
80 x 7
70 x 8 x 2
Standing ONE-arm Side laterals
40 x 15 --- drop to 25 x 8
45 x 12 --- drop to 25 x 8
45 x 10 --- drop to 25 x 8
Drop set - both arms 40 x 10 --- 30 x 8 --- 25 x 7 --- 5's x 10 With 10 second hold
Front laterals
20 x 20 x 2
25 x 15

Flat DB Press
80 x 15
90 x 8
90 x 7
80 x 8
HS incline Press
**total Weight*
100 x 12
150 x 8 x 3 last set drop to 100 x 6 With 4 second negatives
Pec Dec
150 x 10 x 3 - last set drop to 115 x 6

Dips
BW x 15
BW + 45 x 10
BW + 45 x 8
BW + 45 x 7
Pressdowns
72.5 x 15
80 x 10 x 2 last set drop to 50 x failure
Laying one arm DB extensions
25 x 10 x 2 - not feeling these
Reverse Cable pulldowns
15 x 10 x 3 Killer squeezes!

30 minutes AM faster cardio

Good Workout! Still not happy about some of the numbers but it's to be expected, had great MMC on shoulder press - best ever, I was in the zone.

More work to be done -- Weigh in on friday!

[lth]

Great sesh, liking the exercise selection! Keep killing it bro!

[The_Animal11]

nice OH presses!!

[ehlisl]

Push


Good Workout! Still not happy about some of the numbers but it's to be expected, had great MMC on shoulder press - best ever, I was in the zone.

More work to be done -- Weigh in on friday!



Great WO Alex!! Keep it rolling buddy!

Whats the weight hovering at so far??

[NTT91]

awesome workout! Really liking those one arm side laterals. Been doing those all the time lately.

[MarkVI]

Great sesh, liking the exercise selection! Keep killing it bro!
Thanks bro! I'm liking it too this far -- I scaled down the volume ;)

nice OH presses!!
Thanks brosef - I was feeling them today but getting them up kills my strength so...stayed lightish

Great WO Alex!! Keep it rolling buddy!

Whats the weight hovering at so far??
Thanks Luke!! I'm not sure, I don't have access to a reliable scale....so I'll prolly buy one at some point. I tend to like to not weigh myself everyday, but at some point it'll be useful to see what water and everything is doing.

awesome workout! Really liking those one arm side laterals. Been doing those all the time lately.

Thanks bud - I like to throw in some sort of followup movement that is stricter to really help flood more blood in there.

[soundcheck129]

Yowzers...that is an intense workout! I love the lying one-arm presses. Keep up the good work bro.

[MarkVI]

Yowzers...that is an intense workout! I love the lying one-arm presses. Keep up the good work bro.

Thanks man! it was teh brutalz. Amino core helped me through it :cool:

[MarkVI]

Pull

Barbell Rows
135 x 15
225 x 15
275 x 12
275 x 10
275 x 9
225 x 10 x 2 - long squeezes at top

HS Iso Row
2pps x 12
3pps x 10 x 3 last set drop to 2pps x 10 OUCH
HS Iso Row - - wide grip
2pps x 10-14 x 3
Standing Rope Rows
65 x 15
80 x 12
87.5 x 10 x 3 - last 2 sets dropped to failure

Standing EZ bar curls - wide grip
85 x 12
85 x 8 x 2
**close Grip**
85 x 10 x 2
Low Pulley Cable Curl
57.5 x 10 x 3
Spider Curls - dumbells
20 x 10 x 3
Low pulley cable curl - one arm
15 x 12 x 3 HUGE pump
Cross body Hammers
60 x 8 x 2
50 x 8

Reverse Pec dec for rear delts
115 x 15
135 x 10-12 x 3 last set drop to 70 x failure
Rear Delt laterals
20 x 10 x 3

Am Cardio - 30 minutes fasted.

So BIG Workout...on paper, in reality not that big. Had a hard time getting a good pump and squeeze on biceps until my 2nd set - 2nd exercise, after that it was ridiculous, big squeezes. Lots of veins coming in now, strength up and I'm feeling awesome still. I'm hoping for no refeed this week cause I don't need it yet.

[NTT91]

great workout Alex. Big numbers and volume. Way to go!

[MarkVI]

Hams

Squats - wider stance, a couple inches wider than shoulder width
135 x 20
225 x 20
315 x 15
405 x 10

455 x 5! PR!
315 x 12 x 2

DB SLDL's
60 x 15
85 x 12 x 2
These were making my back tight, so I cut it there

Laying Leg Curls
110 x 11 x 3

30 minutes fasted cardio - HR @ 135 avg.

Had to run to prepare food for work after this - it was a lot more intense than what it looks like lol, whole workout took about 25-30 mintues.

Even though squats were a bit wider, 455 is still a huge deal - I went down 8 times but my spotter said only 5 were parallel and we all know if it's not parallel or below than it doesn't count.

Emerald Cup tomorrow (biggest bb'ng show in my state) - going to hit the expo and the show up!! I'm really excited!

Also weighed in today - 196 down a half a lb but that was after 2 meals and no substantial bowel movements, weigh ins are now going to be standard in the mornings aft biznezz and before food.

[fgfan1]

awesome alex! 455 x 5 is just...just stupid strong!

[The_Animal11]

sick workout man!!! especially in such a short amount of time!!

[lth]

great intensity bro, lack of carbs or not, you aren't training like you are low carb! get it!

[The Solution]

Keep pumping out the good workouts bro, Mind over matter when it comes to low carb. If you want it, get it. Another week down, enjoy the weekend.

[MarkVI]

awesome alex! 455 x 5 is just...just stupid strong!
Thanks man, felt great at the time....now not so much lol

sick workout man!!! especially in such a short amount of time!!
yeah, most rests were 45 seconds on average! Sweating BIG TIME.

great intensity bro, lack of carbs or not, you aren't training like you are low carb! get it!
Carbs? I've forgotten what those are! but who needs those....not me that's who. Going full steam!!!!

Keep pumping out the good workouts bro, Mind over matter when it comes to low carb. If you want it, get it. Another week down, enjoy the weekend.
yea yea! and soon Quake 10.0 is going to keep me going strong :cool:

[IndianForeigner]

Awesome workouts. Enjoy the show today. I wish that there were some around me. Actually, there probably are, but I need to do some research, lol.

[NTT91]

Damn bro, I think my lungs would collapse after all that squatting. Solid workout. Have fun at the show man!

[ehlisl]

Damn fine WO Alex! Should make it fun walking around the Expo! Pack up those free samples FTW!

[MarkVI]

Awesome workouts. Enjoy the show today. I wish that there were some around me. Actually, there probably are, but I need to do some research, lol.

Thanks man ... the show.... read below lol


Damn bro, I think my lungs would collapse after all that squatting. Solid workout. Have fun at the show man!
I was sweating like a fiend!!! it was great lol

Damn fine WO Alex! Should make it fun walking around the Expo! Pack up those free samples FTW!
Thanks Luke!




The show.....I show up about 20 minutes after prejudging starts and guess what? I missed the two people I went to go see :mad: look in the expo area and there are about 6 vendors and no free samples or shirts. long story short I turned around and went home lol. The reason -- Somebody dropped the ball and it had to be held at a new different place and there were no vendors really interested etc....so the show was really just for competitors and supporters instead of a fun expo as well. Next year will be big....no worries crap happens.

[MarkVI]

Push

Incline DB Press
60 x 15
100 x 12 PR!
100 x 7
90 x 7
80 x 10

HS Iso Flat press
**total weight**
100 x 10
150 x 8 x 3 last set drop to 100 x 8

High pulley cable fly
3 x 10-15 @25
low pulley cable fly
3 x 10-15 @20

HS iso Shoulder Press
**total weight**
100 x 12
150 x 8 x 2
150 x 7 drop to 100 x 6

Seated Lateral Raises
25 x 10-15 x 2
30 x 10-15 x 2
Cable Lateral Raise
10 x 12 x 3
Arnold's superset with front raises
20 x 12 ---20 x 20
20 x 10 --- 20 x 20

Over head DB extensions
60 x 15
85 x 15
85 x 12 x 2
Cable pushdowns
65 x 15
82.5 x 12 x 3 all drop to 50 x failure

Cardio AM - fasted - 30 minutes.

Great Push Workout! Worked out with Luke today - he TORE up the front squats and general leg carnage was awesome to see.

Tried to keep the rest times consistent - around 45,60 seconds. Strength after the first couple sets of most exercises starts to drop quickly....that's just diet though. Good pump all around, I'm still fat enough to have plenty of energy to get through the workouts!

[The_Animal11]

Incline DB Press
60 x 15
100 x 12 PR!
100 x 7
90 x 7
80 x 10


you bastard. now i have catching up to do again.

[ehlisl]

Things are looking really good Alex! On track, great workouts, PR's....what else can I say! :D

Also, thanks for meeting up! I will be making more trips soon, for a little extra posing! Really helps the closer we get! Can't wait to see!!!

[lth]

100x12, strong ass presses bro!

[MarkVI]

you bastard. now i have catching up to do again.Thanks man, but paaalleeaaasseee, I'll be pressing infinitesimally more while you're doing pullups with 135 lbs.....


Things are looking really good Alex! On track, great workouts, PR's....what else can I say! :D

Also, thanks for meeting up! I will be making more trips soon, for a little extra posing! Really helps the closer we get! Can't wait to see!!!
Thanks Luke! it was a good session - looking forward to lots more posing....it's hard lol

100x12, strong ass presses bro!
Thanks Tommy - I felt supercharged on the first set! I also dropped it on my chest ahah

[MarkVI]

Pull

Reverse Close grip pulldown
120 x 15
180 x 12
195 x 8 x 3 last set drop to 120 x failure
Neutral Wide Grip pulldown
165 x 10 x 3
One arm pulldown
"60" x 8-10 x 3
Pullover Machine
135 x 12 x 3
Stiff Arm Pulldowns
50 x 10-15 x 4

Preacher Bench Close grip
55 x 20
75 x 10-12 x 3
Spider Curls --- superset plate hammer curls
55 x 10 ---10's x 12 x 3
Cable Curls
"20" x 10 x 3
"21"
55 lb ez bar - wide grip

Face pulls
60 x 15 x 4
Rear delt rows
30 x 10 x 2

Good Workout I think, it was very difficult to keep the pump - knew it was going to happen at some point, and today this was it. AWESOME MMC, lowered the weights on most things and had slow squeezes and negatives on everything. Really enjoyed myself in the workout.

90 days out!

[DTrulez616]

Just keep killing it man and 90 days will have gone by in what feels like an instant.

[lth]

it comes fast bro! 90 days isn't as far as it seems.....legs looked sick in the pic you sent yesterday

[soundcheck129]

F*cking badass brah! Keep killin it!

[MarkVI]

Just keep killing it man and 90 days will have gone by in what feels like an instant.
It's going by relatively quickly, then again I've had good energy so far!

it comes fast bro! 90 days isn't as far as it seems.....legs looked sick in the pic you sent yesterday
Thanks bro -- I feel my legs have exploded since I've tried (and loved) what you can Luke do by splitting them up and doing them twice a week....it's BADASSERY i TELL YA!!!

F*cking badass brah! Keep killin it!

lol thanks man! I'm loving it!

[MarkVI]

Legs - quads

Squats
** 2-3 inches closer than shoulder width **
135 x 20
225 x 15
315 x 12 x 4
225 x 12 x 2 - feet together stance, pause at the bottom and slow negatives

Close Stance leg press
4pps x 15
5pps x 15 x 3 OWE!

Leg Extensions
180 x 10 x 4
Toes out leg extensions
120 x 12 x 2
105 x 12 x 2

AM fasted cardio - 40 minutes

BIG workout, veins poppin on the legs during these, came close to losing my jacked on the last leg press.... I didn't go as heavy and didn't lock any squats or leg press out....kept everything continuous and fatigued the quads to death!

Cardio has been bumped up to 40minutes 4x a week fasted this week, might go back to 30 next week (cross your fingers ;) )

[The_Animal11]

i dunno how you even balance with really close stance squats like that lol

i almost fall over when i go within shoulder width

[fgfan1]

good workout alex, and i iz jealous of teh veinz

[NTT91]

high rep leg presses are probably the most painful thing next to getting hit in the family jewels. Good work!

[ehlisl]

Legs - quads


BIG workout, veins poppin on the legs during these, came close to losing my jacked on the last leg press.... I didn't go as heavy and didn't lock any squats or leg press out....kept everything continuous and fatigued the quads to death!

I almost tossed it on Saturday in the gym too! Someone must be too much of a cheap ass to turn on the Air!......or atleast the fans. ;)

Great work Alex! Can't wait to see the wheels on the stage buddy!!! So far it looks like things are going perfect for you, keep it rolling buddy!!!

[MarkVI]

i dunno how you even balance with really close stance squats like that lol

i almost fall over when i go within shoulder width

It takes a little practice - flaring your toes out a bit helps at first and then you can bring those straight. I also put the bar just a little lower on my traps (it'd still be "high bar" squats, just slightly lower).


good workout alex, and i iz jealous of teh veinz
Thanks man, they'll be yours soon too!

high rep leg presses are probably the most painful thing next to getting hit in the family jewels. Good work!
YESSSSSSSS they are, they hurt bad in the best kinds of ways. The burn is ridiculous.

I almost tossed it on Saturday in the gym too! Someone must be too much of a cheap ass to turn on the Air!......or atleast the fans. ;)

Great work Alex! Can't wait to see the wheels on the stage buddy!!! So far it looks like things are going perfect for you, keep it rolling buddy!!!

The Gym ownership cheap? nah...couldn't be :rolleyes: .... management kind of sucks lol.


Thanks, I'm hoping I'm on track. I keep feeling like I'm way behind but progress has been fast!

[Nutir]

you're doing it wrong, if you want to lose weight you should join the university's 30hour fast this week, but extend it to 30 days.


my browser says it

[TripTastic]

o haaaaaaaaaaaaiiiiiiiiiiiiii! just checkin it with you dude.... everything looks good from what iv been able to catch up on

[MarkVI]

you're doing it wrong, if you want to lose weight you should join the university's 30hour fast this week, but extend it to 30 days.


my browser says it

lmao I've done those 30 hour fasts for church before....they end in a pizza party :o


o haaaaaaaaaaaaiiiiiiiiiiiiii! just checkin it with you dude.... everything looks good from what iv been able to catch up on
hey dude! Thanks for checking in, just plugging away!

[MarkVI]

Push

DB Overhead Press
60 x 16
90 x 8 PR!!
80 x 8
75 x 8 x 2

Standing Lateral Dropsets
40 x 10 --- 35 x 8 --- 30 x 6
40 x 10 --- 35 x 8 --- 30 x 6
35 x 10 --- 30 x 8 --- 20 x 6
**last set drop to 5's x 10 with 2 second squeeze and 10 second hold at the end**
Laying Side Laterals - incline bench
15's x 10-12 x 3

Flat DB Press
75 x 12
80 x 8
80 x 7 Delts and tris were so shaky I couldn't do these correctly
HS Iso flat bench
**total weight**
100 x 12
150 x 8 x 2
100 x 10
High Pulley Cable fly - most muscular
20 x 15 x 2
25 x 12 x 3 last set drop to 15 x 10
BIIIIG squeezes on this massive pumps

Dips
bw x 15
bw + 45 x 8 x 3
Pushdowns
80 x 10-12 x 3 last 2 sets drop to 50 x failure
DB overhead press --- superset with DB kickbacks
65 x 12 --- 15 x 15
65 x 10 --- 15 x 10
65 x 10

Am Fasted Cardio - 40 minutes

KILLER Workout, I was SO pumped, I've looked the best and biggest I've ever been, which is really weird since I haven't been having good pumps...oh well I'll take it :D might be the extra steak I had to have instead of chicken and oil....never know.

Delts Chest and Triceps are absolutely wrecked right now...so painful!

[LEX-UA]

Look at all these sissy lifts. :rolleyes: psh.


Looking great lately! Tempted to purchase ticket and show up at the show! :D

[MarkVI]

Look at all these sissy lifts. :rolleyes: psh.


Looking great lately! Tempted to purchase ticket and show up at the show! :D

Don't make fun! You should, that would be awesome -- the more the merrier.

[The_Animal11]

Look at all these sissy lifts. :rolleyes: psh.


Looking great lately! Tempted to purchase ticket and show up at the show! :D

says the chick who could only press 55's today!

pfffft!



(mad again yet?)

[MarkVI]

Pull

Barbell rows - overhand
**Back was not feeling the heavy rows so I stayed light with epic squeezes**
135 x 20
185 x 15
225 x 12 x 3
135 x 12 - 2 second squeezes

HS iso Row
2pps x 12
3pps x 10 x 3 last set drop to 2pps x 10
Very wide grip Iso Row
2pps x 10 x 3
Seated Low Cable row - 2 D-Handles
*the two D-Handles make a BIG difference*!
105 x 12 x 3 last set drop to 75 x failure
'
Seated EZ Bar preacher curls
65 x 10-12 x 4
Low pulley cable curl
50 x 10 x 3
Hammer spider curls
25 x 8-10 x 3
Standing DB curls
40 x 10 x 2
55 x 12 ** see below

AM fasted Cardio: 30 minutess - 135avg heart rate.


GREAT back Workout, the low row with Dhandles is my new secret weapon, second week doing them and nothing torches my back like this!

Biceps -- Used Wrist Wraps for the first time (hey, they feel great on pushing movements so why not on biceps?) BIG MISTAKE. I took them off on my last set and instantly strength went up 10 fold. I got a great pump and mmc on my bicep workout but strength was way below and I thought it was just due to my killer back WO and diet....nope.

Lesson Learned.

Finally looking forward to my carb meal on saturday if I look on track!

[lth]

great session bro, smart dialing it down on the bb rows.....solid squeezes at 225 can make it feel like 315 anyways

[The_Animal11]

i agree on the two handles for low rows. such a huge diff!!!

[LEX-UA]

says the chick who could only press 55's today!

pfffft!



(mad again yet?)



:mad:


No!


Karma must be a b*tch huh?

[Rog447]

Good stuff man, count me in!

[MarkVI]

great session bro, smart dialing it down on the bb rows.....solid squeezes at 225 can make it feel like 315 anyways
Absolutely bro - Back felt all sorts of beat up and nasty the day after!

i agree on the two handles for low rows. such a huge diff!!!
So true, very very true. Got more damage done This workout than more volume would have :cool:

Good stuff man, count me in!

thanks man - you're looking very awesome!!

[MarkVI]

Legs - ham focus

Leg Press
3pps x 20
5pps x 20
7pps x 15
8pps x 12
9pps x 8 - - > PR!!
6pps x 15 x 2

Smith Lunges
105 x 10 x 3 geeze these burn, low rest and pauses @ the bottom

Lying Leg curls - superset Wide stance Smith squat
120 x 12 --- 1pps x 12
120 x 12 --- 1pps x 12
120 x 12 --- 1pps x 12
120 x 12 drop to 60 x failure
120 x 12 drop to 60 x failure

AM cardio - 40 minutes eliptical
Post WO cardio - 6 minutes

Weighed in at 190.6 this AM! down 6 lbs and the cheat is coming tonight, first carbs in a month :D I'm really excited lol

Great Workout! Everything was spot on. Hit a PR on leg press, smith lunges were money and the slow agonizing leg curls finished it all off. Stayed away from any kind of deadlift because my back was telling me no.

Legs Hurt :D

[DTrulez616]

Damn man, PRing on low carbs. You da man!

[ehlisl]

Legs - ham focus

Leg Press
3pps x 20
5pps x 20
7pps x 15
8pps x 12
9pps x 8 - - > PR!!
6pps x 15 x 2

Smith Lunges
105 x 10 x 3 geeze these burn, low rest and pauses @ the bottom


Weighed in at 190.6 this AM! down 6 lbs and the cheat is coming tonight, first carbs in a month :D I'm really excited lol

Great Workout! Everything was spot on. Hit a PR on leg press, smith lunges were money and the slow agonizing leg curls finished it all off. Stayed away from any kind of deadlift because my back was telling me no.

Legs Hurt :D

Great work Alex! National Leg Day and Smith Lunges FTW! ;)

Keep things rolling buddy! Can't wait to see the progress in person next time I come down! Enjoy tonight too! :D

[MarkVI]

Damn man, PRing on low carbs. You da man!
yea yea! Thanks bro, just gotta keep it going :D

Great work Alex! National Leg Day and Smith Lunges FTW! ;)

Keep things rolling buddy! Can't wait to see the progress in person next time I come down! Enjoy tonight too! :D

Thanks Luke! My legs huuurt today lol More cardio would fix that ;)

Last night was a complete and total failure - I got sick before the refeed and lost all my xtend :( I felt like s-h-i-t and didn't eat anything after that. ugh. I need to get it done I think so maybe tonight...blech.

[MarkVI]

Push

HS iso Shoulder Press
**total weight**
100 x 15
150 x 15
200 x 12 - PR
220 x 10 - PR
220 x 8 drop to 150 x failure drop to 100 x failure

Standing one arm DB laterals
40 x 20 drop to 20 x 10
40 x 15 drop to 20 x 10
40 x 15 drop to 20 x 10 drop to 5 x 10 With 15 second hold at end of last rep
Laying incline lateral raises
20 x 8 x 2
15 x 12
Shoulder Press machince
70 x 29
100 x 14
100 x 12 drop to 50 x 13 This exercise Was $$

Flat BB
135 x 15
225 x 7 Screw this, not feeling it

Kaiser Chest Press
130 x 20
145 x 12
165 x 8+2
170 x 6+2
These were amazing, never done these before
HS Incline Press
Used new Grip on these - killer
100 x 12
150 x 7
100 x 8-10 x 2
Incline Flies
50 x 9-12 x 3
Low pulley cable[/u
20 x 10-15 x 2

[u]Triceppppz
9 sets


Great Workout!! Tried a new machine and it's going to be a staple, the pump is just insane, especially in the upper part of my chest. Stayed away from DB's today pretty much, just wasn't feeling it.

Refeed also didn't happen last night as I got super sick and lost all my xtend lol. Will prolly do it tonight.

[DTrulez616]

Really sucks you got sick before a refeed. Do you feel you need one yet because your workouts are still killer?

[MarkVI]

Really sucks you got sick before a refeed. Do you feel you need one yet because your workouts are still killer?

Yeah I definitely do they're important with the kind of diet I have. I'll have great workouts regardless but this will reset a lot of hormones and throw my body off.

[ehlisl]

Push

HS iso Shoulder Press
**total weight**
100 x 15
150 x 15
200 x 12 - PR
220 x 10 - PR
220 x 8 drop to 150 x failure drop to 100 x failure


Great Workout!! Tried a new machine and it's going to be a staple, the pump is just insane, especially in the upper part of my chest. Stayed away from DB's today pretty much, just wasn't feeling it.

Refeed also didn't happen last night as I got super sick and lost all my xtend lol. Will prolly do it tonight.

Great work Alex, still PR's! Yeah buddy! Also, its always nice to find new equipment and have it feel good! :D

Hope your feeling better, you don't want to have to recount meals!! ;)

[MarkVI]

Great work Alex, still PR's! Yeah buddy! Also, its always nice to find new equipment and have it feel good! :D

Hope your feeling better, you don't want to have to recount meals!! ;)

Thanks Luke - Chest is TIGHT and sore today! Refeed went great, no greasy terrible make you feel like crap stuff, just stuff I had around the house like oats and ice cream sandwhiches and hot dogs and junk like that, was great!

[MarkVI]

Pull

Close Grip reverse Pulldown
120 x 12
150 x 12
195 x 12
195 x 8
195 x 8 +2 drop to 105 x 10+5 ouuuch
Wide grip pulldowns - 2 second squeeze and hold
150 x 12
150 x 10

Pullups ---Superset---Stiff Arm pulldowns
BW x 12 --- 50 x 15
BW x 8 --- 50 x 15
BW x 8 --- 50 x 15
BW x 6+3negatives ---50 x 12
Unilateral Cable Rows ---superset---Standing Rope Rows
42.5 x 15 --- 65 x 14
50 x 12 --- 65 x 13
50 x 10 --- 65 x 13

DB Curls
3 sets of pyramiding warmups
45 x 12 drop to 20 x 12
55 x 10 drop to 20 x 12
55 x 8 drop to 20 x 10

Barbell Curls
80 x 15 drop to 40 x failure
80 x 12 drop to 40 x failure
80 x 10+5 drop to 40 x failure + 4
100 x 10 drop to 40 x failure
Hammer Barbell Curl
62.5 x 10
62.5 x 8 x 2
Iron Cross Cable curls
4 sets of 10-15 with holds and all that awesome stuff.

AM fasted Cardio - 40 minute intervals, insanity. 3minutes at a pace where HR is 140+ and then 2 minutes going as fast and as hard. Did 8500 steps on the eliptical in 40 minutes lol.

Good Workout, I trained with a buddy and we pushed each other, did some things he wanted to do, some things I like etc....was a good session; back and biceps are TOAST!

Cheat last night was good - I looked tight and full during my workout today but a bit watery in the abdomen.

[swede1]

Nice WO keep it up buddy!!

[MarkVI]

Nice WO keep it up buddy!!

Thanks bro! Hitting it hard!

[MarkVI]

Legs - quads

Squats - inside shoulder width
135 x 20 x 2
225 x 20
315 x 12
405 x 10
275 x 12 x 3 - Feet a few inches a part, some pause reps in there too

Leg press -- Feet together stance
3pps x 20
4pps x 20
5pps x 20 x 2
4pps x 25 x 2 -- feet together at bottom of sled....killler

Leg Extensions
150 x 15
180 x 10 x 4

Toes out leg extensions
150 x 10
150 x 10 - spotter pushed hard on the last negative
150 x 10 - spotter pushed hard on the last negative

AM cardio - 30 minutes fasted
Post WO cardio - 20 minutes

Good workout today! Took squats (minus 405 set) Far below parallel and really focused on squeezing my quads. The last 2 sets of leg press were downright masochist - the veins on the inside of my quads were bulging, quite the sight to see!! Trained with a friend today -- he missed half of the leg extensions cause he was puking in the bathroom.....rest between sets was noon existent today :D

Feeling great!

[DTrulez616]

AM fasted Cardio - 40 minute intervals, insanity. 3minutes at a pace where HR is 140+ and then 2 minutes going as fast and as hard. Did 8500 steps on the eliptical in 40 minutes lol.


Damn man, I never knew you would go this crazy on cardio.

[maneck35]

Damn man, I never knew you would go this crazy on cardio.

haha ditto! take it easy bro!

[MarkVI]

Damn man, I never knew you would go this crazy on cardio.


haha ditto! take it easy bro!

It's what my coach calls for, so I do it.

[cawiau]

It's what my coach calls for, so I do it.

who is your coach if I may ask?
And good to hear you enjoyed your refeed:)

[Adrenaline690]

whats up bro? little late in here but Im in

[NTT91]

workouts are lookin solid bro! Glad to see you havent really lost any strength and youre intenstiy is still there. Keep it up man!!

[Rog447]

Strong squatting man! Do you find it hard to get your heartrate up during AM fasted cardio? its so much easier to get it to 130-150 PWO :) lol.

[lth]

your squats have come a long damn way dude, hell your strength in general has

[IndianForeigner]

I find it very impressive how you are able to move that kind of weight for those higher reps. Great workout. Progress is definitely being made.

[ehlisl]

Legs - quads

Squats - inside shoulder width
135 x 20 x 2
225 x 20
315 x 12
405 x 10
275 x 12 x 3 - Feet a few inches a part, some pause reps in there too

Post WO cardio - 20 minutes

Good workout today! Took squats (minus 405 set) Far below parallel and really focused on squeezing my quads. The last 2 sets of leg press were downright masochist - the veins on the inside of my quads were bulging, quite the sight to see!! Trained with a friend today -- he missed half of the leg extensions cause he was puking in the bathroom.....rest between sets was noon existent today :D

Feeling great!

Loving the progress Alex! Those squats are MONEY!!!

Makes you feel pretty good to make someone puke..huh?? ;):D

[MarkVI]

who is your coach if I may ask?
And good to hear you enjoyed your refeed:)
Local Competitor - refeed was meh tbh, it feels like a hiccup in the fat loss even though I know it's not....oh well

whats up bro? little late in here but Im in
Thanks man! Glad to have you on board, back looks strong on you bro!

workouts are lookin solid bro! Glad to see you havent really lost any strength and youre intenstiy is still there. Keep it up man!!
Thanks Nate, I think strength is still going up, minus curls and barbell presses. but intensity has really moved up!

Strong squatting man! Do you find it hard to get your heartrate up during AM fasted cardio? its so much easier to get it to 130-150 PWO :) lol.
Thanks bro - feeling the pause close stance today! Today is the first day I've had a little trouble hitting my target rate range AM doing the same pace and resistance....cardio adaptation? And you're right, WAY easier post WO.

your squats have come a long damn way dude, hell your strength in general has
Thanks Tommy, coming from you that means a lot! you provide a great example of what it looks like to continually improve through the offseason and in prep. More work to be done

I find it very impressive how you are able to move that kind of weight for those higher reps. Great workout. Progress is definitely being made.

Thanks Austin, I think a huge reason for that has been the increase in my cardio fitness, I don't get winded nearly as much now.

[MarkVI]

Loving the progress Alex! Those squats are MONEY!!!

Makes you feel pretty good to make someone puke..huh?? ;):D

Thanks Luke! It was KILLER - feeling it today big time. It did make me feel good, though felt even better to have someone keep up and push me to do another set and more reps than I would otherwise.

not gonna lie - last time you and I did lunges I felt it coming lol, glad we called it at 3 sets :cool:

[LEX-UA]

Your training sessions are crazy. I have a feeling I could learn quite a bit from you! :cool:


On another note, in case you were wondering - I contacted my local Uni. about hydrostatic weighing. They offer it to public, $35 for no residual lung volume, $45 for measured. BUT they offered me a free hip & total body DXA scan with a new study on lower body strength/balance they're conducting. :D Im'a do it!

[MarkVI]

Your training sessions are crazy. I have a feeling I could learn quite a bit from you! :cool:


On another note, in case you were wondering - I contacted my local Uni. about hydrostatic weighing. They offer it to public, $35 for no residual lung volume, $45 for measured. BUT they offered me a free hip & total body DXA scan with a new study on lower body strength/balance they're conducting. :D Im'a do it!


Thank ya ma'am, my legs are still a bit tight! Even with all that cardio. and I'm JEALOUS about the DXA scan! that's so rad. Go do it!!

[TripTastic]

great squats dude

[DesireToGrow]

great squats dude

x2, great to see you're killing it man.

[MarkVI]

great squats dude
Thanks Tripy! Feeling it after those for sure

x2, great to see you're killing it man.

Thanks, giving each workout my all.

[MarkVI]

Push

Seated DB military
60 x 20
90 x fail to get up x 2
80 x 15 PR
80 x 12
80 x 7
65 x 10 - 2 second pause at bottom
65 x 7 - 2 second pause at bottom

Seated side laterals
25 x 12 x 3
One arm side laterals - stricter and slower than usual
40 x 10 drop to 25 x 10
40 x 10 drop to 25 x 10
Side cable laterals
10 x 8-15 x 5 - one giant set
Machine OH press
90 x 25
90 x 20

Incline DB press
80 x 12
80 x 9
80 x 7
**Heavy presses after delts is near impossible**
Iso HS Press
150 x 10
150 x 8 x 2 last set drop to 100 x 8 RP 5
Pec Dec
155 x 10 x 3

Dips
BW x 12
BW + 45 x 8 x 2
Pressdown
80 x 8-12 x 4
Over head extension
50 x 8-10 x 3

Ack! couldn't stabilize the 90's to get them up, I was really shaky for some reason at the beginning, but smashed the 80's out for 15 which felt awesome. I'm continuing to pay more attention to the squeeze and contraction and feeling of the lift - I've been going slower on reps which is killer! I like it though, I plan on continuing this until every rep is thoughtful and purposeful to destroy that muscle fiber.

Cardio AM -- only 15 minutes cause I realized I hit my cardio quota for the week :cool:

[fgfan1]

Cardio AM -- only 15 minutes cause I realized I hit my cardio quota for the week :cool:



i feel like i dont even know you anymore...:p

nice push session man

[The_Animal11]

what happened to our race brah??

[DTrulez616]

Dammit, I hate it when you cant kick up DBs. Still another solid session Alex, pretty standard for you.

[NTT91]

80's for 15 on shoulder presses is nuts. that is all.

[Rog447]

[b] I've been going slower on reps which is killer! I like it though, I plan on continuing this until every rep is thoughtful and purposeful to destroy that muscle fiber.

Super slow eccentrics FTW! :cool:.

[MarkVI]

i feel like i dont even know you anymore...:p

nice push session man

haha, I'll keep the cardio pleeeenty high these next 11.2 weeks!


what happened to our race brah??
I just can't bring myself to train chest first when my delts suck balls like they do....but we'll see :cool:

Dammit, I hate it when you cant kick up DBs. Still another solid session Alex, pretty standard for you.
I know! It sucked, I was just too shaky for them for some reason

80's for 15 on shoulder presses is nuts. that is all.
Thanks Nate - they just kept popping up so I went with it, squeezes were just stupid!

Super slow eccentrics FTW! :cool:.

Exactly - stress the muscle big time, and the pauses at the bottom...whew.

[Blitz n destroy]

Oh Hai

[MarkVI]

Pull

Barbell Rows
135 x 20
225 x 15
315 x 10 !

185 x 15 x 2
135 x 15
**Used a FULL 2 second rest and squeeze on each rep except for the 315 set**

Hammer Strength iso row
2pps x 12
3pps x 10-12 x 3 last set drop to 2pps to failure
D-handle Rows
105 x 12 x 2
120 x 10 +3 drop to 70 x failure
Stiff Arm Pulldowns
50 x 10-15 x 3

DB Curls
35 x 15
45 x 12
55 x 8 drop to 25 x failure
Run The rack 45 --- 15 around 50 curls
BB Curl
100 x 10 drop to 50 x failure
100 x 7 + 3 drop to 50 x failure
21's set W/ 60lb bb
Laying Cable curl
"20" x 10-15 x 3

AM cardio - 40 minutes fasted


This was the best back workout I've had probably ever. It doesn't look all that intense (though rowing 315 again made me feel good!!) but every rep was a squeeze and a hold and I'm already feeling the pain tomorrow will bring :D! MMC was top notch and I think the key was scaling back on the volume a bit.

Weighed in at 186.4! That's 20lbs in 5 weeks. I have a feeling protein is going to be upped a bit which is cool with me.

[ehlisl]

Oh those rows Alex! 315! Your doing great buddy, going to be making a trip soon and I can see the progress in person! :D

Keep killing it! 11 weeks!

[Adrenaline690]

strong ass bb rows man wtf haha

[MarkVI]

Oh those rows Alex! 315! Your doing great buddy, going to be making a trip soon and I can see the progress in person! :D

Keep killing it! 11 weeks!
Thanks Luke!! Can't wait to train again, going to be nasty!



strong ass bb rows man wtf haha

Thanks bro -- hurt myself in jan. doing 365.....I'm learning weight=/=growth necessarily.

[MarkVI]

Legs - hams

Lunges
**10 steps per side = 1 set**
BW
120 x 3
100 x 3

REALLY deep Smith Squats - superset ham curls
**pauses on about half the reps per set**
2pps x 20 --- 110 x 15
2pps x 15 --- 110 x 15
3pps x 15 --- 110 x 15
3pps x 15 --- 110 x 12

Close Stance Leg press -- superset leg curl
3pps x 40 --- 100 x 15
4pps x 30 --- 100 x 12
4pps x 20 --- 100 x 15

Adbuctoer
3 x 15

Some post WO cardio to loosen my legs up too

GREAT Workout -- the whole thing took me only....maybe 35 minutes...rest times were on existent lol. I was feeling the volume big time tonight, I loved every second of it! the smith squats absolutely killed after the lunges.

[Adrenaline690]

Thanks bro -- hurt myself in jan. doing 365.....I'm learning weight=/=growth necessarily.

I hear you man.. I have been growing training with some weights lighter than I have used in the past.. but sometimes it feels cool picking up a bar with 3 plates and when people think your gunna deadlift you just start rowing haha

[DTrulez616]

Are those DB Lunges!?! HOLY ****!!!

[Blitz n destroy]

Are those DB Lunges!?! HOLY ****!!!

I would tip over :(

[MarkVI]

I hear you man.. I have been growing training with some weights lighter than I have used in the past.. but sometimes it feels cool picking up a bar with 3 plates and when people think your gunna deadlift you just start rowing haha
Lighter weight and better muscle control is the name of the game I think -- I would love to keep growing off "light" weight I guess light = sub maximal right?

Are those DB Lunges!?! HOLY ****!!!
uh no. lol That would be awesome but I would destroy my back ahaha

I would tip over :(
Saaaame here.

[MarkVI]

Push

Incline DB Press
60 x 15
80 x 15
125 x 5 + 1 PR!
100 x 8
90 x 8
80 x 8

HS iso Bench Press
100 x 12
150 x 10
150 x 9
150 x 8 drop to 100 x 8 RP 6

Incline Fly
1-2 count pauses on reps
45 x 12
50 x 10
55 x 10
55 x 8 drop to 40 x failure

HS Iso Shoulder Press
100 x 12
200 x 7
160 x 10
160 x 8+3 drop to 100 x failure
Side Lateral Drop sets
35 x 10 --- 30 x 8 --- 25 x 8
35 x 12 --- 30 x 8 --- 25 x 8
35 x 10 --- 30 x 8 --- 25 x 8 --- 5's x 10 With 10 second hold
Machine Shoulder Press --- superset --- cable side laterals
80 x 20 --- 10 x 12,8,7 (3 sets within 1 set)
80 x 21 --- 10 x 12,7,6

Dips
BW x 12
BW + 45 x 7
BW + 45 x 7 ... down a rep on these
DB overhead extension --- superset --- pressdowns
70 x 12 --- 65 x 10
75 x 10 --- 65 x 10
75 x 10 --- 65 x 7
75 x 8 --- 50 x 15

AM Cardio - 40 minutes intervals fasted.


Big PR today! was totally psyched up for the workout and smashed it -- took a lot of my energy for that set. Intervals today were gruesome and delicious. Though I'm really glad I only need to do it once a week haha.

Great MMC on laterals, going to stay lighter on those for a while I think.

[ehlisl]

Push

Incline DB Press
60 x 15
80 x 15
125 x 5 + 1 PR!
100 x 8
90 x 8
80 x 8

Big PR today! was totally psyched up for the workout and smashed it -- took a lot of my energy for that set. Intervals today were gruesome and delicious. Though I'm really glad I only need to do it once a week haha.

Great MMC on laterals, going to stay lighter on those for a while I think.

Big BIG BIG Incline DB's Alex! Hitting the 125's!! Way to keep bringing it day in and day out! National Chest Day FTW!!! :D

[DTrulez616]

Your pushing numbers are just down right crazy.

Lol, huge screw up on the Lunges.

[MarkVI]

Big BIG BIG Incline DB's Alex! Hitting the 125's!! Way to keep bringing it day in and day out! National Chest Day FTW!!! :D

Thanks Luke! Chest is SORE today, tore that Shhhh up!!


Your pushing numbers are just down right crazy.

Lol, huge screw up on the Lunges.

No worries man and thanks! I'm surprised they haven't plummeted as much as I th.....oh wait, yes, they have - I just can do 1 big set and that's it now lol.

[MarkVI]

Pull

Wide Grip pullups
BW x 13
BW x 10
BW x 10

Wide Neutral grip pulldown
180 x 13
180 x 12
180 x 10 drop to 120 x failure
Wide Neutral grip cable row
105 x 15
120 x 12
135 x 10 drop to 90 x absolute lat cramped failure
Close reverse grip pulldowns
165 x 10-12 x 4 last 2 sets drop to 120 x failure
Stiff arm pulldowns
50 x 10-20 x 7 (FST-7 Style -- this was AWESOME!)

Incline DB curl
35 x 15
40 x 10 x 3 all sets drop to 20's x failure
Running the rack Standing Curls
40 -- 35 -- 30 -- 25 -- 20 --15 Hyooge pump
Wide Grip Cable Curl
57.5 x 9 x 4 last set drop to 35 x failure drop to 20 x failure
Seated wide grip BB curl
50 x 10 x 3

AM Cardio - 40 minutes fasted, avg HR 135

Great Workout today, kept it very fast paced focusing on all the squeezes. Used a couple of new grips and attachments for back and it really hit areas differently. I liked it.

Workout turned out surprisingly high volume....great form throughout as well. Really controlled my muscle and flex's.


Official goal for my prep is now to make lightweight class. I am 186ish right now, cut off is around 155....sounds daunting but what's 30 more lbs in 74 days? We'll see if this turns out to be practical, I think it will be!

[fgfan1]

Official goal for my prep is now to make lightweight class. I am 186ish right now, cut off is around 155....sounds daunting but what's 30 more lbs in 74 days? We'll see if this turns out to be practical, I think it will be!



:eek:

well if you say you can do it i don't doubt that you can! nice WO alex

[ehlisl]

Pull


Official goal for my prep is now to make lightweight class. I am 186ish right now, cut off is around 155....sounds daunting but what's 30 more lbs in 74 days? We'll see if this turns out to be practical, I think it will be!



Ain't nothing to it but to do it!

Keep Killing it Alex, you will be a Sick lightweight buddy!!

[NTT91]

125's on incline DB presses and soon to be first place in the light weight class. Sounds like youre doing pretty good in here :cool:

[The_Animal11]

Incline DB Press

125 x 5 + 1 PR!


looks like i got a new goal.


Big BIG BIG Incline DB's Alex! Hitting the 125's!! Way to keep bringing it day in and day out! National Chest Day FTW!!! :D

heck yeah!



Wide Neutral grip pulldown
180 x 13
180 x 12
180 x 10 drop to 120 x failure
Wide Neutral grip cable row
105 x 15
120 x 12
135 x 10 drop to 90 x absolute lat cramped failure


stealin my workout brah?

[MarkVI]

looks like i got a new goal.
It's yours bro! Get it!!






stealin my workout brah?

Yeah well.....I got some ideas :cool: def. worked my back a little differently.

[MarkVI]

:eek:

well if you say you can do it i don't doubt that you can! nice WO alex
Thanks bro - one way to find out!!

Ain't nothing to it but to do it!

Keep Killing it Alex, you will be a Sick lightweight buddy!!
That's the plan Luke!! I want it and want it badly!

125's on incline DB presses and soon to be first place in the light weight class. Sounds like youre doing pretty good in here :cool:

Thanks bro - let's not count our chickens before they hatch....just going to bring the best package possible. Daily effort!

[fittofattofit]

Dropping in.
Great numbers on the lifts, and it shows in your avi - looking big and lean!
That twenty pound cut looks to have left all of the mass intact - good job!

[MarkVI]

Dropping in.
Great numbers on the lifts, and it shows in your avi - looking big and lean!
That twenty pound cut looks to have left all of the mass intact - good job!

Thanks bro, you're looking great yourself!!

[MarkVI]

Quads

Squats -- feet together
**2 second pauses on each rep, no lockout at top**
135 x 25
225 x 15-20 x 5 sets

SUPER SET WITH

Leg Extension
165 x 10-15 x 5 (superset with 225 sets only)

Feet together Leg Press
3pps x 30
4pps x 20
5pps x 15 x 2

SUPERSET WITH

Toes out Leg Extension
110 x 10-15 x 4


One Leg press
One Giant set
1pps x 20 x 3

AM Cardio - 40 minutes Fasted.

Wow, amazing quad day. I have never flexed and squeezed as hard on every rep as I did today. WO took like 35 minutes, in and out! Veins on the quads and teardrop were popping at the end, now they're back in hiding under my fat lol.

My legs are still throbbing. Biggest pump ever. wow :D.

[fittofattofit]

Thanks bro, you're looking great yourself!!

Hey, you're the same height as me, but 12 lean pounds heavier (granted you're half my age) - that's seriously impressive - plus you are lifting some heavy-duty weights!

[The_Animal11]

your squats amaze me. i cant even keep my balance when i try to squat feet together

[ehlisl]

Quads

Squats -- feet together
**2 second pauses on each rep, no lockout at top**
135 x 25
225 x 15-20 x 5 sets


Wow, amazing quad day. I have never flexed and squeezed as hard on every rep as I did today. WO took like 35 minutes, in and out! Veins on the quads and teardrop were popping at the end, now they're back in hiding under my fat lol.

My legs are still throbbing. Biggest pump ever. wow :D.



Thats how its done Alex!! Gotta feel great today!!!

10 WEEKS!

[IndianForeigner]

your squats amaze me. i cant even keep my balance when i try to squat feet together
I completely agree; I can usually only go at least shoulder width

[TripTastic]

great workouts man

[MarkVI]

Hey, you're the same height as me, but 12 lean pounds heavier (granted you're half my age) - that's seriously impressive - plus you are lifting some heavy-duty weights!

Thanks bro, a work in progress! BW means Jack though, I want to stay light but look hyooooge!


your squats amaze me. i cant even keep my balance when i try to squat feet together
Really? just try bringing it in incrementally.

Thats how its done Alex!! Gotta feel great today!!!

10 WEEKS!
SO Stoker, 71 days till shooow time!!

I completely agree; I can usually only go at least shoulder width
That's odd to me -- why is that? do you squat in tennis shoes?

great workouts man

Thanks Trippy - one WO at a time.

[MarkVI]

Push

HS Iso Shoulder Press
1pps x 20
2pps x 16
2pps + 1 25 x 12 PR
3pps x 6(PR) drop to 2pps x 7 drop to 1pps x failure

Side Laterals
35 x 15 drop to 20 x 15
Run the rack: 35 x 12 --- 30 x 10 --- 25 --- 20 --- 15 --- 10 --- 5's + 10 second hold x TWO :cool:
Cable Laterals
10's x 10-15 x 4 - one giant set
Seated Shoulder press
100 x 21
120 x 15

Flat BB
135 x 15
185 x 12 ... not feeling it
HS Flat press
150 x 11 Feeling it BIG time!
150 x 9
150 x 8 drop to 100 x failure
Incline Fly's -- 2 count pause at bottom
50's x 10 x 3
High Pulley MM cable Flies
20 x 15 x 3

Overhead DB extension
75 x 15
90 x 12
90 x 10
Superset
Cable Pressdowns
Wider grip
65 x 10-15 x 3


Great Workout!! pumps were insane and I smashed a PR on the Iso shoulder press, that thing just torches my delts big time. No cardio this morning -- took it off and I'm glad I did. Weighing in tomorrow and trying to get progress pictures! Pump today was utterly insane, I love it!

[ehlisl]

Push

HS Iso Shoulder Press
1pps x 20
2pps x 16
2pps + 1 25 x 12 PR
3pps x 6(PR) drop to 2pps x 7 drop to 1pps x failure


Great Workout!! pumps were insane and I smashed a PR on the Iso shoulder press, that thing just torches my delts big time. No cardio this morning -- took it off and I'm glad I did. Weighing in tomorrow and trying to get progress pictures! Pump today was utterly insane, I love it!



Good stuff there Alex! I have no doubt you will see progress on the scale and pics tomorrow buddy! Lovin the PR's too! :D

....Oh yeah, no pumps before pics! ;) ...lol

[IndianForeigner]

Actually yes, I do wear tennis or basketball shoes when I workout; does it make a huge difference?

[MarkVI]

Good stuff there Alex! I have no doubt you will see progress on the scale and pics tomorrow buddy! Lovin the PR's too! :D

....Oh yeah, no pumps before pics! ;) ...lol

Thanks Luke! I can't wait to see what tomorrow brings. -- and I'll probably do some of both ;)


Actually yes, I do wear tennis or basketball shoes when I workout; does it make a huge difference?

yep -- I have tennis shoes but they're flat like converse's, my heel is on the same plane as my toes. You need to make sure you have flat feet so you can drive from your heels.

[IndianForeigner]

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