Controlled Labs MarkAnthony "LiGymRatt" Quest to perfection in 08

[pereari]

Im in buddy!! stay focused ,im sure you'll be ok

[bigman30685]

Question about cardio Mark.

I got busted with a last minute trip to Miami. Trips in two weeks for spring break and I'm afraid I'm going to look like a fat lard out on the beach. I have cut my calories and my weight has been coming off but slowly. Any tips??

My working split

Mon - Chest/Tri's and 30 min cardio after
Tues - Back/Bi's and 30 min cardio after
Wed - Forearms/Abs and 30 min cardio after
Thurs - Legs/Shoulders and 30 min cardio after
Friday - Arms and Abs and 30 min cardio after
Saturday - Cardio only approx 45 min.
Sun - Rest

I'm beginning morning cardio tomorrow. 30 min.

I know this is VERY short notice but I need to at least try, I was thinking Keto dieting, good or bad idea?? Any advice GREATLY appreciated. Thanks again Mark.

[liGymRatt]

Question about cardio Mark.

I got busted with a last minute trip to Miami. Trips in two weeks for spring break and I'm afraid I'm going to look like a fat lard out on the beach. I have cut my calories and my weight has been coming off but slowly. Any tips??

My working split

Mon - Chest/Tri's and 30 min cardio after
Tues - Back/Bi's and 30 min cardio after
Wed - Forearms/Abs and 30 min cardio after
Thurs - Legs/Shoulders and 30 min cardio after
Friday - Arms and Abs and 30 min cardio after
Saturday - Cardio only approx 45 min.
Sun - Rest

I'm beginning morning cardio tomorrow. 30 min.

I know this is VERY short notice but I need to at least try, I was thinking Keto dieting, good or bad idea?? Any advice GREATLY appreciated. Thanks again Mark.
well drastic times call for drastic measures!! lol your going to feel like ****, and your prob not going to lose that much FAT in two weeks, but go for it kid!
up the cardio as much as you can handle and reduce your calories only about 10%... anything more then that will just make you feel horrable..

[liGymRatt]

Second Session of Cardio SUCKS!!!!!!

lol
i totaly dont miss that!!
i enjoy my morning session, but the sec one later in the day is brutal!
tell you this though, i woke up feeling tight...

told my dad about the comp! and he said go for it!!!!!!!! he has my back!
the rest of my family is a diffrent story....my dad is a great guy..

well today is cardio... going to jump on that stepper for 30min on level 6, then move on over to the treadmill for 30min 3.5speed, 3.5 incline with 1min sprints speed 7, 3.5incline every 5min.

Got to be in the city today for a food show... thats going to be nuts!

BRING IT BABY!!!!!!
THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! ITS TIME TO SHREAD!

[liGymRatt]

Im in buddy!! stay focused ,im sure you'll be ok
Thanks Bro!

[liGymRatt]

GIVE ME A "C"...GIVE ME A "A"...GIVE ME A "R"... GIVE ME A "D"....GIVE ME A "I"... GIVE ME A "O"... WHATS THAT SPELL? Achy Legs!!!!!!!!!!

my legs are like lead! yesterday was only the first day of night cardio.. i still have five more weeks and 10more days of it! lol
its ok! i can take it! i mean come on this is nothing compaired to last year!! the only thing diffrent this year is my calories will def be low that final week.. prob below 1900... i have never gone that low... but lets see!!!

BRING IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[bigman30685]

Thanks for the info...I'll just wear a shirt on the beach. LOL!

[diogo]

Mark Im With You... Yu Will Going To Win Im Sure... Yur An Inspiration For Anyone.. So Go Kid... Dont Listen To Anyone Else.. This Is Your Year..
Yu Are Already A Winner..

Good Luck Bro

[liGymRatt]

Thanks for the info...I'll just wear a shirt on the beach. LOL!
lol.. bro i'm sure your not that bad....
just remember most of the population dont do a thing for them selfs, your going to look like a god ether way!... or maybe just a in shape guy!lol

[liGymRatt]

Mark Im With You... Yu Will Going To Win Im Sure... Yur An Inspiration For Anyone.. So Go Kid... Dont Listen To Anyone Else.. This Is Your Year..
Yu Are Already A Winner..

Good Luck Bro
thanks Bro!!! means a lot!!! i am definitly going for it!
but i will be listening to my dad, a good friend, as well as you guys on my condition... though this is for me 100% i dont want to step on stage being anything less then 100%...

[liGymRatt]

thanks Bro!!! means a lot!!! i am definitly going for it!
but i will be listening to my dad, a good friend, as well as you guys on my condition... though this is for me 100% i dont want to step on stage being anything less then 100%...
its arm day.

boy let me tell you... I"M GOING TO RIP IT UP!!!! FOSURE!!
these arms need to be falling off my body the time i'm done.

the stretch on my bi's is very important... with out that stretch i dont get a good mind muscle connection....

oh, i'm off my Blue up this week, forgot to mention that in the begaining of the week...will be starting it up again on friday....so far so good with it... at this point i dont expect to see gains with it, but i hope it will help to mantain my muscle durring this extrem cut for the next 5 weeks......

arm day in a wink!

warmup dumbell curls: 2/15
overhead ext: 4/6-8
machine one arm ext: 4/6-8
rope pushdowns:4/10 superset w/ preacher curls: 4/8
incline curls: 4/10
hammercurls: 4/10 superset with forearm curls:4/10

if time allows: Tri set: Reverse curls 2/15, bench dips 2/15, forearm curls 2/15

[liGymRatt]

OHHHHHH BOY MY ARMS ARE SOOOOOORRRRRRRRREEEEEEEEE!!!!!!!!!!!!
YEAH!

yesterdays workout was nuts! NUTS NUTS!!!!!!
was was movin through it like i was on speed!
i didnt get that tri set in though :P


warmup dumbell curls: 20/15/2
overhead ext: 40/15/1, 60/12/1, 95/6-8/4
machine one arm ext: 60's/10/1, 80's/8/4
rope pushdowns:80/15/4 superset w/ preacher curls: 70/10/4
incline curls: 20/12/4
hammercurls: 35's/8/4 superset with forearm curls:5/?/4

OH Man i dont even want to know how there going to feel tomorrow.. well, j/k i really do!! LOL

Today is cardio baby! MINDLESS!!!! BUT IT DOES SUCK BIG HAIRY WALLNUTS!!
lol

Well here's to you Treadmill!!!

Stepper: 30min level 6
Treadmill: 30min incline 3.5, speed 3.5 w/ sprints every 4 min for 1 min speed 7 incline 3.5!!!

[Simonator873]

Can you give me some info about your competition? I might be able to check it out.

[liGymRatt]

Can you give me some info about your competition? I might be able to check it out.
lol wish i knew some info on it too!!!

i know its the NPC METROPOLITON... on April 12th... weigh in is at 8am and thats all i know.....
it would be a good idea if i found out more!lol

[liGymRatt]

HOLY WEIGHT LOSS BATMAN!!!!!!!!!

stepped onto the scale this morning knowing i lost some weight, but 4lbs!!!!!!!! Holy crap!!! this is great! but i didnt want to loss that mush at one time.. damn lol

well i am still going to be droping the calories come tomorrow and still have my cheat on sunday!! i also STILL will be adding in that 1hr of night cardio next week... this will set me doing 1hr morning cardio 6days a week, 4 days weights, 2days cardio, and 2days night cardio!!!!!!!!! HOLY CRAP!!! I LOVE IT!!!! not really lol... this is going to be a crazy next 4 weeks....
LETS GET THIS GOING!!!!!!!!!!!!!!!!

Chest and shoulders:

hammer strength incline: 4/10
Flat dumbell press: 4/10
incline press barbell: 4/8 superset w/ dips
Barbell Behind head Shoulder press: 4/8-10
Side raise Machine: 4/10
Rearflys: 4/10 superset w/ dumbell pullovers or uprightrows: 4/15 (i know they are completly diffrent exrcises... but will see where i feel i need it, ya know?)

THe TIME IS NOW, THIS IS THE DAY THAT COUNTS, ITS SHREADING TIME BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!

[5Six]

GIVE ME A "C"...GIVE ME A "A"...GIVE ME A "R"... GIVE ME A "D"....GIVE ME A "I"... GIVE ME A "O"... WHATS THAT SPELL? Achy Legs!!!!!!!!!!

To early in the morning to figure out what you were trying to spell. First I was, like, "Camaro?! What does that have to do with anything"

Congrats on your continuous progression, bro.

[pu12en12g]

ITS SHREADING TIME BABY!!!!

Wooot !!!1111 :cool:

[liGymRatt]

OH BABY ITS LEG DAY AND >>>>>>>>>>> OFF DAY TOMORROW! BAM!

yesterdays workout was pretty intence.. but really didnt think i was going to be sore today... but i am! my chest is burning... very nice.. my shoulders are so so...

i was movin fast durring the workout so i had time to shot some video for you all.... so i was rushing a little and i rushed through the video due to the fact i was mad late....just like i am today! damn!

but i did get some footage!
i look ok... not my best... far from it...i am def tighter then last week and very depleted... very depleted... you see when i post it later today..
i also need to work on my posing... not that i dont pose, cause i do every day... but i squeez single muscles one at a time ... so i need to flow....

be back later to post numbers and video!! STAND BY!

[liGymRatt]

To early in the morning to figure out what you were trying to spell. First I was, like, "Camaro?! What does that have to do with anything"

Congrats on your continuous progression, bro.
lol Thanks Bro!

[E-Dogg85]

When are we going to see a prog. pic or vid?

[liGymRatt]

did legs today.... did legs today..... DID LEGS TODAY!!!!!!!!!
AND DAMN WAS IT A SICK LEG DAY!!!!!!
my ears were poping all the way home, and had to sit in my car befor i drove away to get oxygen to my brain....

i trained with this guy at the gym and we where going at it! really good!

its about 9pm right now and it feels like i trained them 2 days ago.. i cant even think about how there going to feel tomorrow morning when i wake up....

tomorrow is my off day and a cheat meal.. i cant wait!!!!!!! i have also just posted up my new video.. so tell me what you think.. iam down to 182, thats a 4 lbs drop from last week... i'm very flat..veryflat....

todays numbers

squat: 135/12/1, 185/10/1, 225/10/1, 275/4-6/4 w/ one dropset 135/25
weird leg press: 225/15/1, 495/10/1, 585/8/1, 675/4/1 w/ dropset 495/12/1
smith lunges: 145/10/4
seated legcurls: 90/15/4 sperset w/ lying leg curls: 90/15/4
dumbbell stifflegs: 85/12/3

[5Six]

Good number man. In your "flat" state you look pretty thick man.

I still lul at the people who have no idea what's going on in your video and just keep doing what they're doing.

[liGymRatt]

Good number man. In your "flat" state you look pretty thick man.

I still lul at the people who have no idea what's going on in your video and just keep doing what they're doing.
thanks bro, but i think i look like crap'o... hope that this push is not tomuch on my body and i tighten up in the next 3 weeks... lets cross my fingers for that and that the scale keeps droping... its long shot and maybe really dume of me to do this but i WANT IT BABY!!!!!!!!!!!!!!!!!!!!!

[liGymRatt]

NOW WHAT ABOUT EVERYONE ELSE???? DID ANYONE WATCH THE VIDEO?? FEED BACK PEOPLE!!!!! I"M TAKING THIS SILINCE AS A bAD THING!!!!!!!! need to know...

yesterday was my off day, slept in and had a really great cheat...

my legs are soooo sore, i am not even kidding here.. the pain is almost unbearable.... lol, this is no joke... but it feels good!!! not realy! but i love it!

Its Back day!!!!!!!!!

Deads: 4/8-10
close grip pulldowns: 4/10
cable underhand strightbar low rows:4/8 superset w/ stiff arm push downs: 4/15
one arm dumbell rows: 4/10
Wide pulldowns: 4/12
IF TIME allows: srugs:4/10

OH BABY LETS DOOOOOO IIIIITTTTT!!!
THE TIME IS NOW< THIS IS THE DAY THAT COUNTS< ITS SHREDDING TIME!

[liGymRatt]

oh baby! the back workout today was MONEY!
mad crazy sick workout!
i think at one point i past out! lol or blacked out!
no but for real, it was a sik workout..

here are the numbers

Deads: 135/15/2, 185/12/1, 225/10/1, 315/10/1, 365/10/2, 405/4/2 w/ 2 dropsets 315/6, 225/12, 135/15sumo
close grip pulldowns: 165/12/4
cable underhand strightbar low rows:190/12/4 superset w/ stiff arm push downs: 75/8/4
one arm dumbell rows: 75/10/2, 95/8/1
Wide pulldowns: 165/10/4 superset w/ srugs:225/10/4

BAM BAM BAM BAM BACK!!!!!!!!!!!!!!

[5Six]

**** man, those are crazy deads. Great job. Glad to see someone else do close grip pulldowns also!

[pereari]

i agree with you mark, you look a lil flat, and your lower abs look a lil weird.Other than that it seems like you are leaning down.

[liGymRatt]

i agree with you mark, you look a lil flat, and your lower abs look a lil weird.Other than that it seems like you are leaning down.
ya i know... i dont know why my abs look like that in all my videos... they dont look like that.. when i flex them you can see they dont have a "pouch".. it must be the lighting.. very strange... but i am flat.

thanks Per

[diogo]

yh mark yu got a great shape but only the abs let you down.. yourlegs are coming up well good luck in these 3 weeks of pain and hop you drop what yu want..

good luck mate x

[liGymRatt]

yh mark yu got a great shape but only the abs let you down.. yourlegs are coming up well good luck in these 3 weeks of pain and hop you drop what yu want..

good luck mate x
thanks bro!...
again, i dont know why my abs look like that in the video's, they are not like that...
but thanks bro, hows training going with you??? hope your still pounding at them weights!! and eating like an animal!

[liGymRatt]

Thats Right! one week down and 4 more full ones to go!!!... but if you think about it, this week doesnt count cause it started already and that week of the comp doesnt count cause your pretty much in cruz-control... lol so really i only have 2 weeks!! lol...


yesterdays night cardio was rough, not as bad as last week but my legs still felt like lead! they do feel much better today though.... morning cardio went really smooth... its become easyer and easyer as the weight is coming off..
now i will have night cardio tomorrow night as well, thats going to be the killer!

today is cardio, going to be doing the stepper level 6 30min, then jumping on the treadmill for 30min speed 3.5 , incline 3.3 w/ intervile sprints every 4min speed 7 for 1min..... i most likely will be increasing the intencity at some point.....

i got to say i do feel great right now, keeping this cheat on sundays and sleeping in is really keeping me going....

i also receved some bad news..... its not for def yet but most likely is.. i will be finding out later today if its true... and then i will let you all know.

till then....

THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! ITS TIME TO SHRED THE HELL UP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[liGymRatt]

oh and if any one happens to stop by lisawannadance page or if she happens to be reading this :).... she needs to come visit me already!

[bigman30685]

Hey Mark, just checked out the vid. LOOKING GOOD! Legs are starting to come in nicely. Back is looking nice also. Keep on pushin bro!

BTW...Just got waxed from the neck down. Arms included. And it hurt like a BIATCH!! I'll post some pics so you can see my hilarious body for my miami trip. I look like a scum bag. Haha.

[liGymRatt]

thats funny as hell Pat!!
i have never got my body waxed because i know how much it hurts when i got my brows done.. forget about my body!!! the hair on my head goes straight down to my ankles! lol

[bigman30685]

thats funny as hell Pat!!
i have never got my body waxed because i know how much it hurts when i got my brows done.. forget about my body!!! the hair on my head goes straight down to my ankles! lol

Trust me all the pain and sweat that you put into your training...waxing is absolutely nothing. It only hurts for a second.

[rich55]

Looks like you're smashing the weights!! Way to put a hurtin' on the wheels.

Your upper body comes in hard as nails, but keep on coming down to get the separation in those legs. That will be key. April 12 is doable, but you got some work to do. Don't settle for not being ready. Pull out all the stops and just get shredded!!

[liGymRatt]

Looks like you're smashing the weights!! Way to put a hurtin' on the wheels.

Your upper body comes in hard as nails, but keep on coming down to get the separation in those legs. That will be key. April 12 is doable, but you got some work to do. Don't settle for not being ready. Pull out all the stops and just get shredded!!
OH I HEAR THAT BRO!!!!!!! ...Yeah my legs always are the very last thing to come in.... they are very inflamed do to all the cardio.. the day of the show is the only time you can "Really" see them because i lay off them and dont train them for 2 weeks... belive it or not.

but my upper body is ready why before the lower half, which can be a prob, it ends up getting very depleted and really dosent fillout as much as i know it can.... then the only why to fill it out is to take in crazy food, but then the legs blot... never win.

[liGymRatt]

Trust me all the pain and sweat that you put into your training...waxing is absolutely nothing. It only hurts for a second.
lol.. bro i am such a wimp when it comes to anything else but my training!



ITS ARM DAY!!!!!!!!!!!!!

and its time to blast them like CRAZY!... I'm talking about superseting the whole workout!! Oh Yeah! time for some intence sets!

i have a lot of energy today man, i sat for 7hr yesterday.. i really thought i was going to pull my hair out of my head.. i have touble sitting for 20min!
7hrs!!!! WHOLE CRAP>>>

anyway,
so what will this assult look like???

Cable e-zbar curls: 4/10 superset w/ Pushdowns:4/10
Overhead rope ext: 4/8 superset w/ rope hammer curls: 4/8
decline curls: 4/10 superset w/ benchdips: 4/10

If there is time: triset- reverse pushdowns 2/15, reverse curls 2/15, rope forearms 2/?

THEN ITS TIME FOR MY SEC SESSION OF CARDIO LATER TONIGHT!!!!!!!!!
BAMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM!!!!!!!!!!!!!!! !!!!

[liGymRatt]

WOW!! I AM SHOT!!
yesterdays arm day was out of control.... and last nights cardio session just hit me for a loop.... but cardio was not bad this morning, it actually went well...

i didnt get that much sleep.. this is no good.... i woke up twice in a panic that my alarm was not set and not the right time... of course it was fine, but it def is going to affect me today.... push though baby!

yesterdays numbers!!!!
Cable e-zbar curls: 80/15/2, 120/8-10/4 superset w/ Pushdowns: 60/15/2, 90/10/4
Overhead rope ext: 90/12/4 superset w/ rope hammer curls: 110/10/4
parallel barbell curls: 50/10/4 superset w/ benchdips: -/25/4

triset- reverse pushdowns 120/10/2, reverse curls 100/6/2, rope forearms 5/?/2


so what are parallel barbell curls?
well i kneel along the side of a bench with my elbows on it.. i fully extend my arms till they cant go any farther... they should be parallel with the floor at this point... focusing on the stretch... i curl the bar all the way up, if your kneeling with your butt to your feet you should be able to curl the bar past your head, getting a crazy squeeze.... i would recamend NOT going heavy with this exercise... you can really injure the inside of your elbows... but it is a sick exercise to throw in once in a while....

TOMORROW IS WEIGH IN!!!!!!!!!!!!!! OH BOY< LETS GIvE IT A GAINT PUSH TODAY!!!! THEN NEW VIDEO ON SATURDAY!!!!!

Cardio today:

30min stepper level 6
treadmill: 30min speed 3.7, incline 3.7, with interville sprints every 4min for 1min on speed 7

[liGymRatt]

man oh man!
weighed in today and it screamed 180!!!! thats what i'm talkin about baby...
so the weight has finally begain to come off nicly... lets just cross our fingers that it continues to peel off... and that i tighten up like last year.. i always feel the longer and slower you diet down the tighter you become... this will be the first year i have ever droped this much weight this fast...
i can tell you this, i am tierd as this week comes to an end... probably a little dehydrated and i would put money on it that i am over trained right now... i had a harrable sleep last night again... its ok, i just have tomorrow to get past.. then its a day of relaxing and eating..... so its do, most def!....
i have to make sure that i really get a lot of sleep in on sunday.. this is a must... and a cheat of course!

well! it is chest and shoulders today! and i am going to continue to blast the crap out of my body till i cant move!!! lol so much for being over trained!!

dumbbell press: 4/10
incline flys: 4/10
decline press: 4/8 superset w/ pushups: 4/15
dumbell side raises: 4/8
rear flys: 4/10 superset w/ front barbell press: 4/15
front raises: 4/6

and if i can pick my arms up: dumbbell pullovers: 2-3/8

VIDEO TOMORROW!!!!!!!!!! LOOKOUT!!!

[liGymRatt]

i have to say todays workout was one of the toughest mentaly.... i am very happy with the workout.... i was dead from set one... i countinued to push through the 1hr 15min i was in there... i did every set and everyrep with every bit of heart i had in me... by my last exercise i wanted to cry...

I got some video... and i will let you all deside on how you think i look... again, i trully need your input...

so the numbers:

dumbbell press: 35/15/2, 65/10/1, 75/10/1, 90/8/4
incline cable flys: 60's/10-12/4
decline press: 135/10/1, 185/8/1, 225/6/2 superset w/ pushups: -/10-15/4
dumbell side raises: 25's/12/2(seated), 35's/8/2(standing, one arm)
rear high cable flys: 40's/12/4 superset w/ front barbell press: 45/15/4
front dumbbell raises: 45's/8/4

i was in that gym long enough, there was no way i could do the pullovers with out hurting myself lol...

i am going to take a nap soe time today... legs tomorrow!

[liGymRatt]

woke up refreshed today.. well almost, do feel a lot better from yesterday.. man i hate feeling like that.... sleep was a little better.. i'm starting to wake up mid night, this happened last time a couple of weeks out from the comp.. i dont know if its nerves, low calories, dehydration, overtraining, or it my just be a combination of everything... i'll go with that

ITSSSSS LEGGGGDAYYY!!!!!!!!!!!!!!!!!!!!! OHHHHHHBBBBAAAABBBYYYY!!!!!!!!!

lol.... the final day of the week, then its off day! i realy do need it this week.. and i am going to train extra hard today, if thats possable! lol
Meeting up with a guy from the gym to train... this is a good thing, not that i wouldnt push my self if it was just me, but it does take the workout to another level...once a week this helps out... so i'm not sure what we will be doing, and will have to post it later...

THERE ALSO WILL BE A NEWWwWWWWW VIDEO UP LATER!!!!!!!!!!!!!!!
NNNNNNNNNEEEEEEEEEEEWWWWWWWWWW VVVVIIIIDDDDEEOOOOO!!!!!!!!!!

WATCH IT OR ELSE!!!!!!

[liGymRatt]

you know when you had a great workout when you get to that point where you want to puke your brains out....

yes thats where i was at bye the time i was done with quads...

now its time to just relax till monday...
well i'm sure relax may not be the right word lol.. but no training anyway...

Numbers:

Leg ext: 55/20/2
Leg Press: 315/12/1, 495/10/1, 675/10/1, 855/6/3 w/ 1 dropset 495/20
Bench one leg step ups: 50/12/4
smith front squats: 95/15/1, 145/12/1, 195/8/2
Lying leg curls: 110/12/4 superset w/ seated legcurls: 90/12/4
one leg standing curls: 90/8/4

Video in a bit.

[pu12en12g]

thats funny as hell Pat!!
i have never got my body waxed because i know how much it hurts when i got my brows done.. forget about my body!!! the hair on my head goes straight down to my ankles! lol


Trust me all the pain and sweat that you put into your training...waxing is absolutely nothing. It only hurts for a second.

LOLZ :D

[liGymRatt]

lol! so i posted my video on youtube saturday morning and forgot to put up on here.. my bad! Its Up now!

let me know what you think please, only 3more weeks and 2 more till i deside to do the show....

well to day i find out some news... news that will let me know whats in my future for the next couple of months... i will let youall know what i'm talking about later today....

well yesterday was my of day and it went well... i didnt get as much sleep as i should have... really should of got a nap in.. but had a great cheat in and should feel fantastic for most of the week.... its just still in my tummy right not and not seeming to want to move...sitting there.

have droped my calories 150kcal's and will be adding another 1hr of night cardio in this week... fantaastic. not.
i have to learn not to push myself so hard in that night session, it really knocks me out..

my legs are completely shot today...so is my upper body... lol ... ONLY TWO MORE WEEKS TO GO AFTER THIS ONE!!!!!!!!! HOLY CRAP!! BIG PUSH!!!!!

back day, lets do it up baby!

pullups: 4/10
Cablerows: 4/10
T-bar rows: 4/8 w/ dropsets
Deads: 4/6-8
Stright arm pushdowns: 4/10 superset w/ shrugs: 4/10

LETS HIT THIS WEEK UP HARD!!!!!! GIVE IT TO ME!!!!!!!!

THE TIME IS NOW! THIS THE DAY THAT COUNTS! ITS TIME TO TIGHTEN UP!!

[liGymRatt]

LOLZ :D
lol i'm a little girl man!

[liGymRatt]

pullups: -/8-10/5 superset w/ pulldowns: 120/15/2
Cablerows: 90/15/1, 120/12/1, 195/10/1, 225/8/4
T-bar rows: 90/12/1, 135/10/3 w/ dropsets 45/20/1
Deads: 225/12/1, 315/10/1, 365/6-8/2 w/ 1 pyramid dropset 315/6/1, 315/10/1, 225/12/1, 135/15/1
Stright arm pushdowns: 75/8/4 superset w/ shrugs: 225/10/4

i honestly thought my breakfast and my cheat was coming up after my first set... the whole workout i felt like puking... worst feeling ever... But it was a damn good workout!!!

Give it to me !!!!!!!! my back is going to be shot tomorrow!
Cardio tonight!!!!!! Damn It! lol BIG PUSH!!!!!!

[liGymRatt]

cardio!!!

last nights cardio was not bad... plus i didnt feel like puking anymore, and today i feel much better as well....

sooooo..... the news is in! and its not the news i wanted to hear!...
my plans this year were to compete in at least two to three shows...
April 12, May 31, and June 28....
well i as most of you know i'm shoting for the april 12th one right now.... but now i have my exam on the day of May 31st, so that show is out! .... the June 28 one is no good as well... i will be in pureto rico with for my boys wedding....
so then i was thinking of doing the may 4th in Bosten! yeah no good... i have a review course the whole weekend in the city..
****! ****! ****!
this is it.... if i dont do this april show i have nothing left.. and i am not driving across country to do a show, sorry.....
My family thinks this is best because of whats going on around here.. they could be right... so what i am i going to do???
well this could be an oppertunity to really get my life together..as well as my familys life.....
get a job...
get a girl friend....
PUT ON SOME SIZE!
will see what happens...
right now i am focusing on this April 12th show.....
DAMN IT!!
it realy pisses me off... cause what happens if i look like **** next week and everyone feels that i shouldnt step on stage on the 12th??? then i feel everything i just di was a waste, and could of been making improvements on my body, adding more size..... :( <----not a happy face
there is so much going on in my head right now......this is the time when my head should be clear!!!!
Dont Hate Me Controlled Labs!!!!!!



Today is Cardio...

Stepper 30min level 6
Treadmill 30min speed 3.7, incline 3.7 w/ intervile sprints every 4min for 1min speed 7.2, incline 3.7.

[ReeBPM]

Hey Mark, you've def tightened up A LOT! It's tough to realise that when you look at your physique every day but as an outsider i can most certainly vouch for this.

I think it might be easier for other people to judge, as best as we can, if you were to get someone to photograph your mandatories etc and post them as the video isn't as close up as i know i would like.

Regarding the shows - maybe it is a blessing that you don't have the opportunity to do more...it's a very stressfull process and that sounds like something you have an abundance of at the moment, BIG TIME!

You could just use the rebound from this show to bulk as lean as possible and put on some real quality size and use the dissapointment of not doing several shows this year as fuel for coming in bigger and leaner next year?!?

Just thinking out loud man but seriously, keep your already great focus set on the goal RIGHT NOW. This comp. Not the others.

[pereari]

cardio!!!

last nights cardio was not bad... plus i didnt feel like puking anymore, and today i feel much better as well....

sooooo..... the news is in! and its not the news i wanted to hear!...
my plans this year were to compete in at least two to three shows...
April 12, May 31, and June 28....
well i as most of you know i'm shoting for the april 12th one right now.... but now i have my exam on the day of May 31st, so that show is out! .... the June 28 one is no good as well... i will be in pureto rico with for my boys wedding....
so then i was thinking of doing the may 4th in Bosten! yeah no good... i have a review course the whole weekend in the city..
****! ****! ****!
this is it.... if i dont do this april show i have nothing left.. and i am not driving across country to do a show, sorry.....
My family thinks this is best because of whats going on around here.. they could be right... so what i am i going to do???
well this could be an oppertunity to really get my life together..as well as my familys life.....
get a job...
get a girl friend....
PUT ON SOME SIZE!
will see what happens...
right now i am focusing on this April 12th show.....
DAMN IT!!
it realy pisses me off... cause what happens if i look like **** next week and everyone feels that i shouldnt step on stage on the 12th??? then i feel everything i just di was a waste, and could of been making improvements on my body, adding more size..... :( <----not a happy face
there is so much going on in my head right now......this is the time when my head should be clear!!!!
Dont Hate Me Controlled Labs!!!!!!



Today is Cardio...

Stepper 30min level 6
Treadmill 30min speed 3.7, incline 3.7 w/ intervile sprints every 4min for 1min speed 7.2, incline 3.7.

wow, that kinda sucks,but as you family said,it might be happening for a reason. Either way try to make the most out of it though, and maybe as the other post said,it might be a chance to get bigger and leaner for the next comps to come.

[liGymRatt]

Thanks Guys!!! it really helps out when you give me incouragment.... and right now i need it... coming down to the end! BIG BIG BIG PUSH!!!! only about 2 weeks left.... and this or next week will be the desiding factor! but i think i am going to do it ether way...

[liGymRatt]

yesterday the BB.com was down when i tryed to jump on here... so i didnt get to post... but the workout went really well.. i was shot, everything is achy at this point, kept pushing through... i went heavy... and tryed to keep the time between sets a short as pos.... now my arms are sore as hell.. very nice..

Yesterdays arm workout:
standing dumbbell curls: 20's/15/2, 30's/12/1, 40's/8/2, 50's/4-6/2 w/ 1 dropset 20/20/1
incline curls: 25's/8-10/4
preacher curls: 60/10/4 superset w/ Cybex cable over head ext: 60/15/4
machine one arm sculls: 80's/8/4
Triset: Cable pushdowns: 190/4-6/4, rope pushdowns: 100/15/4, rope forearm curls: 5/?/4

night time cardio went well.... adding in 1hr ether tonight or tomorrow night.. will see how i feel.. i would rather do it tonight then tomorrow because i have legs on saturday and dont want to be shot doing legs....
this is also the LAST WEEK of legs!! Man oh Man...

i know... everyone is like WHAT?>> but i did this last year and my legs have need to be stoped 2 weeks out in order for the inflamation to go down.. remmber by next week i will be do 2hr of cardio everyday, plus the 2 days of cardio i do already and 4 days of weights... so that means 3hr of training a day... HOLY ****!

cardio today..
Stepper: 30min level 6
Treadmill: 30min speed 3.7, incline 4, sprints every 4min for 1min at speed 7, incline 4.

OH BOY!!! THIS IS IT BABY!!!

THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! ITS TIME BABY!!!!!!!!!!

[liGymRatt]

OH MAN!
PUT YOUR HANDS UP!
so today is friday... that means chest and shoulders today, legs tomorrow and then i get my cheat! HAHAHAHA!

It also means i have weigh in.... this day always makes me nerves as hellllllllll.... even if i feel tighter, leaner, and lighter, sometimes the scale does not move... then i'm all mest up that entire week till i weigh in again... i hate that.......
WELL!! THAT WAS NOT THE CASE THIS WEEK!!!!
I stepped onto that scale with confadince that i had lost aleast a pound... That scale looked at me and i looked right back at it, you know what it said?
It Said 177lbs.........Muhahahahaha! thats right 177lbs.... last year i was 176lbs two weeks out so i am not off by much.... and i still have cardio to addin and calories to drop by next week..so this is looking good... i think lol.....
i shoot some video today and will have it up tomorrow...

below i have my current calorie intake attached..
i also have not up dated you all on my current supplemt and training scedule...so here is that...

2:00am- 1hr cardio
3:00am- meal 1
4:00am- coffee
4:45am- WHITE FLOOD/Blue Up/ Green Bulg by controlled labs
5:00am- gym
6:00am- Shake(meal2)- Multi/Cal w/Mag/VitD
7:00am- meal3
10:00am- meal4
12:00pm- WHITE FLOOD by controlled labs
1:00pm- meal5
4:00pm- meal6
6:00pm- 1Hr Cardio
7:00pm- meal7, Seseame oil pills by controlled labs, BED!

last year i was doing my sec session of cardio mid day, but i think i like doing it right before bed.. i feel like **** when before i start but once i get going its not to bad.. ofcource my legs feel like lead the whole time but its a good lead feeling... lol not!

chest and shoulders

Smith chest press: 4/6-8
incline dumbbell press: 4/8
Machine flys:4/12 superset with reverse flys: 4/12
jurk and press:4/8-10
machine side raises: 4/6 w/dropsets

If time permits and if my shoulder is feeling ok: dumbell pullovers: 2-3/6

[liGymRatt]

i dont want to say it but this was one great workout... i hope, HOPE I CAN Continue with the same intencity as today!
SICK!
i felt Great! i am so happy i did the cardio last night instead of today...

VIDEO TOMORROW!!!! AND LEGS BABY!!!!!!!!!!!!!!!

the workout!
Smith chest press: 135/12/2, 185/12/1, 225/10/1, 275/4-6/3 w/ 1 pyramid dropset 225/6/1, 135/12/1
incline dumbbell press: 65/10/2, 75/8/2 w/ 2 drop sets 40/12
Machine flys:120/10/4 superset with reverse flys: 90/15/4
jurk and press:80/8-10/4
machine side raises: 90/12/2, 100/6-8/2 w/dropsets 50/12/4


MUhahahahaah!!!!!!!! Two More WEEKS BABY!!!!!!!!

[E-Dogg85]

2:30am- Purple Wraath
3:00am- Meal 1
4:30am- Blue Up
4:45am-White Flood
5:00am-gym
6:00am- protein/CHO shake/Creatine
7:00am- Meal 2/ multi-vit, Cal/Mag
10:00am- Meal 3
12:00am- White Flood
1:00pm- Meal 4
3:00pm- Purple Wraath
4:00pm- Meal 5/ B-100
6:00 pm- White Blood
7:00pm-Meal 6- bed

Why are you taking White Blood an hour before bed? I'm thinking about taking it and just want your opion on it. Looking pretty solid bother.

[rich55]

Hey big man! Hope your shedding those last few pounds okay. Sorry to hear about your predicament with later shows.

Check out the OCB at www.theocbwebsite.com. They have a show in Cape Cod, MA and Baltimore, MD the following weekends. The INBF also a few those weekends as well. Natural shows that are tested. Could be a good option.

Hold nothing back this last week!!

[liGymRatt]

2:30am- Purple Wraath
3:00am- Meal 1
4:30am- Blue Up
4:45am-White Flood
5:00am-gym
6:00am- protein/CHO shake/Creatine
7:00am- Meal 2/ multi-vit, Cal/Mag
10:00am- Meal 3
12:00am- White Flood
1:00pm- Meal 4
3:00pm- Purple Wraath
4:00pm- Meal 5/ B-100
6:00 pm- White Blood
7:00pm-Meal 6- bed

Why are you taking White Blood an hour before bed? I'm thinking about taking it and just want your opion on it. Looking pretty solid bother.
White blood is an arginine/ornithine combo w/ NO Caffeine or stim... the two together help to increase GH relese in the body...best time to do that is when you sleep! do it up brother! you will see and feel some great results... but i would also rec that you take the white flood durring the day so you get in atleased 10g Arginine in your day.

[pu12en12g]

Thanks Guys!!! it really helps out when you give me incouragment.... and right now i need it... coming down to the end! BIG BIG BIG PUSH!!!! only about 2 weeks left.... and this or next week will be the desiding factor! but i think i am going to do it ether way...

It's GO time !!! :cool:

[liGymRatt]

Hey big man! Hope your shedding those last few pounds okay. Sorry to hear about your predicament with later shows.

Check out the OCB at www.theocbwebsite.com. They have a show in Cape Cod, MA and Baltimore, MD the following weekends. The INBF also a few those weekends as well. Natural shows that are tested. Could be a good option.

Hold nothing back this last week!!
thanks bro!!!! Will def Check them out.. but money is not in my pocket... and not in my familys pocket ether.. so.... this is a prob.. i just put most of what i have left into supplemts/ entrys/ tanning for this show...taping me OUT!!! BIG TIME>>>>>
as much as i want to do more... my family feels it is not smart, and i do agree... i need to be putting my money in to my family right now... things are not good...

[liGymRatt]

It's GO time !!! :cool:
YYYYYYYYEEEEEEEEEAAAAAAAAHHHHHHHHHHHHHHH!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!
YOUR THE MAN PT!!!!!!!!!!

[liGymRatt]

well yesterdays workout was def one for the books.. my upper body, including my shoulders are shot!!!!! .... if there was a better word for it i would use that! lol

today is legs....and the last time i do legs untill after the show... :(<---very sad face....

but i can tell you this, I'm not leaving that gym till i have to crawl out!!! I'm going to feel every last muscle fiber my legs RIP the hell a part!!! Every set will Pump Blood Through Out My Legs Making them want to explode!!!!!!! YEAH BABY!!!!

The Plan!

Squats: 4/6-8
Leg press: 4/6-8
Leg Ext: 4/6-8 superset w/ lunges: 4/15
Stiffleg deads: 4/6-8
Lying leg curls: 4/10 superset w/ Seated Leg Curls: 4/15

i have a head ache just thinkning about it!!! BRING IT BABY!!

Back later with the numbers and NEW VIDEO!!!!!!!!!!!!!!!!!!!!!!!

[pu12en12g]

thanks bro!!!! Will def Check them out.. but money is not in my pocket... and not in my familys pocket ether.. so.... this is a prob.. i just put most of what i have left into supplemts/ entrys/ tanning for this show...taping me OUT!!! BIG TIME>>>>>
as much as i want to do more... my family feels it is not smart, and i do agree... i need to be putting my money in to my family right now... things are not good...

:( Hit me up on e-mail man

[HBMax]

OH MAN!
PUT YOUR HANDS UP!
so today is friday... that means chest and shoulders today, legs tomorrow and then i get my cheat! HAHAHAHA!

It also means i have weigh in.... this day always makes me nerves as hellllllllll.... even if i feel tighter, leaner, and lighter, sometimes the scale does not move... then i'm all mest up that entire week till i weigh in again... i hate that.......
WELL!! THAT WAS NOT THE CASE THIS WEEK!!!!
I stepped onto that scale with confadince that i had lost aleast a pound... That scale looked at me and i looked right back at it, you know what it said?
It Said 177lbs.........Muhahahahaha! thats right 177lbs.... last year i was 176lbs two weeks out so i am not off by much.... and i still have cardio to addin and calories to drop by next week..so this is looking good... i think lol.....
i shoot some video today and will have it up tomorrow...

below i have my current calorie intake attached..
i also have not up dated you all on my current supplemt and training scedule...so here is that...

2:00am- 1hr cardio
3:00am- meal 1
4:00am- coffee
4:45am- WHITE FLOOD/Blue Up/ Green Bulg by controlled labs
5:00am- gym
6:00am- Shake(meal2)- Multi/Cal w/Mag/VitD
7:00am- meal3
10:00am- meal4
12:00pm- WHITE FLOOD by controlled labs
1:00pm- meal5
4:00pm- meal6
6:00pm- 1Hr Cardio
7:00pm- meal7, Seseame oil pills by controlled labs, BED!

last year i was doing my sec session of cardio mid day, but i think i like doing it right before bed.. i feel like **** when before i start but once i get going its not to bad.. ofcource my legs feel like lead the whole time but its a good lead feeling... lol not!

chest and shoulders

Smith chest press: 4/6-8
incline dumbbell press: 4/8
Machine flys:4/12 superset with reverse flys: 4/12
jurk and press:4/8-10
machine side raises: 4/6 w/dropsets

If time permits and if my shoulder is feeling ok: dumbell pullovers: 2-3/6

Sorry if you've explained this in a previous post, but why is your schedule set up for a 2am wake up call?!

[liGymRatt]

Sorry if you've explained this in a previous post, but why is your schedule set up for a 2am wake up call?!
lol...well thats easy to explain...
i get up at 2am to do cardio!!!!!! lol

i need to train in the morning... i dont want any reasons for me to miss a workout.. plus i feel my best in the morrning.... its not like i'm not getting sleep.. i get in at least 6-8 everynight.. i'm just on a diffrent scaduale then the rest of the world lol.....

[liGymRatt]

lol...well thats easy to explain...
i get up at 2am to do cardio!!!!!! lol

i need to train in the morning... i dont want any reasons for me to miss a workout.. plus i feel my best in the morrning.... its not like i'm not getting sleep.. i get in at least 6-8 everynight.. i'm just on a diffrent scaduale then the rest of the world lol.....
i have to say...todays workout killed me!!!!!!!!!!!!!!!!!!
IT WAS NUTSSSS!!!!!!!!!!!!
BLOOD< GUTS!!!!!!!!
Balls to the wall!!!!! 100%... i gave that workout every bit of soul i had in me...
you know when you have had the crazyest workout ever??
1. your entire body loses feeling, but the body part your training
2. your ears are poping the entire way home
3. spots in frount of your eyes after every set
4. You are COLD As soon as that last set stops...........

yeah i was freezing on the way home from the gym... never has that happened...

the number of reps i give you are where i stoped counting.... i just kept telling my self "ONE MORE REP"...

Squats: 135/12/2, 185/10/1, 225/10/1, 275/4-6/3 w/ 1 pyramid dropset 225/8, 135/15
Leg press: 675/8-10/4 w/ 1 dropset 315/20
Leg Ext: 190/8-10/4 superset w/ walking dumbbell lunges: 25's/20steps/4
Stiffleg deads: 225/6/4
Lying leg curls: 90/15/4 superset w/ Seated Leg Curls: 90/12/4

THE NEW VIDEO IS UP!!!!!!!!!!

[Simonator873]

Obviously not that it matters, I am just curious why you don't count the carbs in B.Rice?

[liGymRatt]

Obviously not that it matters, I am just curious why you don't count the carbs in B.Rice?
Oh man! Good Call Bro.. i removed the brown rice from my diet, thats why i'm not counting it.. i just forgot to remove the name and serving..my bad..

But there is what i'm taking in this week!!! I have pulled some carbs from my shake and my post meal.. i am so going to feel the impacked of this... Its ok through. only two more weeks to do it up! i can TAKE IT!!!!! BRING IT BABY!!!!!!

[liGymRatt]

So the weekend is done and over.. my last leg day was saturday, and what a day it was.. really knocked me out, i pastout that day mid day for 1-2hr's.. my legs are so sore today and could hardly walk yesterday....

It was my mothers 50th the past tuesday and yesterday was the party with the fam... it was really nice, went out to dinner with every one... had a great cheat and now i'm feeling sick again.. i dont know, my body does not react well to cheats.. yes i feel amazing after words, like a day or two.. but my stomach hates me that night and morning later...i crap like a million times, and i get the shakes the next morning... i also have such trouble finishing my oatmeal.... i finish it but its a god damn chore...

anyway, i'll feel fine later today.. and i'm def happy i have kept this cheat in this year, it really has made a diffrence in my training, mood and focus...plus i go into this crazy sleep for the next two nights.. Mmmm Carbs are amazing, Right?

today is back...

Deads: 4/6-8
one arm high cable pulldowns: 4/10
underhand strightbar cable rows: 4/8 superset T-bar rows: 4/12
Pullups: 4/10 superset w/ stiffarm cable push downs: 4/15
Barbell Shrugs: 4/10 superset w/ dumbell shrugs: 4/8

??? yeah i think that should do it... will see how much time i have, if any, and maybe i'll throw in something else...

ITS GO TIME!

[liGymRatt]

Lol honestly, i dont know how i havent puked yet on a monday.... the entire workout i continue to burp like crazy....lol its crazy

whatever, the workout was amazing... from the very first set, my back was feeling great... i felt every set and every rep... i love back days.
Plus, it was a good DeadLift Day For Sure!

The Numbers:
Deads: 135/12/2, 225/10/1, 315/10/1, 365/6-8/2, 415/3-4/2 w/ 1 pyramid dropset 315/8, 225/12, 135/15(sumo)
underhand strightbar cable rows: 160/10/4 superset T-bar rows: 90/6-8/4
one arm high cable pulldowns: 90/8/4
stiffarm cable push downs: 90/12/4 superset w/ PullDowns: 160/10/4
Barbell Shrugs: 225/10/4 superset w/ dumbell shrugs: 95's/8/4 (no breaks in between sets)

I Can Feel The Pain Already :)

[liGymRatt]

Ahhh :) .. my stomach is feeling so much better today... and feeling tight... this is the week that is the hardest mentally... so having my stomach in check is importent...

ok, so i posted my new meal plan yesterday... i droped about 150calories... which came from mostly Carbs..about 40g or so.... i should prob start to feeling the change around tonight, tomorrow def... I also will be adding 1hr of night cardio tonight... this will put me at 3hr of training a day m-f.... what i weight at on friday will determin if i add another 1hr session to saturday night... i might just add it ether way... will see how i feel... but for right now its CARDIO DAY BABY!!!!!!!!

Stepper 30min level 6
Treadmill 30min speed 3.7, incline 4.0, w/ interville sprints every 4min for 1min speed 7.0, incline 4.0

i will contine to do this style of cardio though out this week, and will be doing it on saturday instead of doing legs.... then come next week all of my cardio will be takin down to speed walking... the stepper will be thrown out the door! ...

final week:
MOnday: Chest/shoulders
Tuesday: Back
Wednsday: Arms
Thursday: low intensity Cardio
Friday: low intensity Cardio
Saturday: show time!

LETS DO IT UP!!!!!!!!!!
BIG PUSH BABY!!!!!!!!!!!!!!!!
ALMOST THERE!!!!!!!!!!!!!!!!!!!!!

[liGymRatt]

just like i thought, the reduced calories hit me yesterday afternoon... And Hit Me Hard! I passed out for a good 45min midday.. I tryed so hard not to cause i had a lot to get done, so i layed down for a sec! before i knew it 45min had passed... but it felt nice..

My legs are shot today.. added in that 1hr of cardio last night and def feeling it today... morning cardio was a little rough but pushing through baby, only one more week.....

i'm already thinkning about how my training is going to be after the comp... def keeping in my morning cardio, i enjoy doing that, so does my dog! lol
but the night cardio is out out out out!!! that drains me so much... i also may actually change up my training a little.... still will be 4 days weights, but i think i'm going to have two days off, prob on the weekend... this way i can actually try to enjoy my life a little, be with the fam, my friends, go hiking, and biking... things i have not done in a number of years because i have been in this "zone".... i do miss doing thoughs things a lot..... but my training will still and will always be BALLS TO THE WALL!!!!!

Thats a week from now... i need to focus on the NOW!!!
AND RIGHT NOW ITS ARM DAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

i can feel the sick pump already:)

warmup: standing dumbbell curls: 2/20
incline hammer curls: 4/8-10
Barbell Curls: 4/8-10
Reverse Preacher curls: 4/12 superset w/ cable Pushdowns: 4/12
Dumbbell kick backs: 4/10
Overhead ext: 4/8

triset: e-zbar curls: 2/8, benchdips: 2/15, rope forearm curls: 2/10

[liGymRatt]

i made my coffee way to strong this morning.... i was so freakin wired.... and this is not always a good thing... i was wide a wake but mu body just didnt want to move.... BUT AFTER I DID MY WARMUPS I WAS MOVIN MAN!!!!!!
SICK SICK SICK WORKOUT!!.. i thought i was going to passout afterward...

anyway... tomorrow is Cardio and then its CHEST AND SHOULDERS on Friday!!
Friday is also weigh in and video day...OH BOY talk about looking a head!

the numbers:
warmup: standing dumbbell curls: 25/20/2
incline hammer curls: 25's/8-10/4
Barbell Curls: 65/8-10/4 w/ dropsets 30/15/4
cable Pushdowns: 160/12/1, 190/6/3 superset w/ Reverse Preacher curls: 50/12/4
Dumbbell kick backs: 17.5's/20-15/4 (yeah, i know "why 17.5?"... i have know idea)
tri set: Overhead ext: 95/4-6/, benchdips -/25/4, behind back wristcurls 75/10/2

triset: e-zbar cable curls: 150/6/2, reverse pushdowns 80/12, rope forearm curls: 5/?/2

I'm Shot!

[Mickfootie]

Hey Mark hows tricks buddy. Some sick workouts here mate. Looking good man. :)

[pereari]

Sick bro, this really is the big push now! stay focused and good luck.On the other hand i wanted to ask you, my friends from work were saying how non-isolated whey protein is bad for your heart>>?? is that true??? cuz i was using regular whey protein but im now afraid of the long term effects and was considering changing powders. Thanks mark

[liGymRatt]

Sick bro, this really is the big push now! stay focused and good luck.On the other hand i wanted to ask you, my friends from work were saying how non-isolated whey protein is bad for your heart>>?? is that true??? cuz i was using regular whey protein but im now afraid of the long term effects and was considering changing powders. Thanks mark
???? thats the first time i have ever herd that about protein, period!... let me do a little research and i'll get back to you... as of right now i wouldsay your friends are out of there mind lol... but i could be wrong...

[liGymRatt]

Hey Mark hows tricks buddy. Some sick workouts here mate. Looking good man. :)
Thanks Bud! nice to see your still following here.... Yeah workouts have been going well... a little to well actually, which makes me question my weight come tomorrow......

[liGymRatt]

So .......... felt great on monday because i had a cheat on sunday...Tuesday was starting to feel the decrease in calories by mid day and passed out after my internship for like 45min... yesterday my workout was nuts, but still felt like i was shot most of the day and draging... then come later that day again i had to take a nap, only about 25min... after that i felt way to good.... i know that sounds crazy... but my night cardio felt easyer then normal.. i wasnt as shot as normally... i also felt like i was filled out befor i hit the bed.... now this morning i also felt filled out... pounded at my morning cardio session and still, i feel like i'm filled out.........
HAVE I NOT LOST ANY WEIGHT THIS WEEK??????
Its impossable...
i dont know... i didnt drink enough water yesterday, but that wouldnt make me feel like this....
so why do i feel good?.....
hopefully i will flatin out after cardio in a bit and cardio tonight.. crazy to say, i know...
but i guess only tomorrow will tell once i weigh in....

AHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ! I could just be driving myself nuts..
i have to hald my self back so i dont do anything stupit today..lol... no joke

Cardio today:
Stepper 30min level 6
Treadmill 30min speed 3.7, incline 4.0, w/ interville sprints every 4min for 1min speed 7.0, incline 4.0

this might change... will see how i feel...

[E-Dogg85]

White blood is an arginine/ornithine combo w/ NO Caffeine or stim... the two together help to increase GH relese in the body...best time to do that is when you sleep! do it up brother! you will see and feel some great results... but i would also rec that you take the white flood durring the day so you get in atleased 10g Arginine in your day.

I'm ordering White blood next week sometime but I'm already taking a supp. thats like White Flood so I won't be stacking the two:(. But I am on my second round of GlycerGrow. I love that stuff dosen't mix well but I realy like results that I've been getting. How far away are you from making your weight?

[pereari]

???? thats the first time i have ever herd that about protein, period!... let me do a little research and i'll get back to you... as of right now i wouldsay your friends are out of there mind lol... but i could be wrong...


lol,thats what i said. thanxx bro

[pu12en12g]

so why do i feel good?.....

Cuz you the man now dawg ? :D :p

[liGymRatt]

Cuz you the man now dawg ? :D :p
well... that might be it .... or ITS THE FACT I TAKE CONTROLLED LABS PRODUCTS< THAT KICK SOME A$$!!!!!!!!!!!!!!! LIKE BLUE UP!!!!!!!!

[liGymRatt]

really now........... I dont know what to do here......
i was feeling great all week, good lifts and just overall durring the day...
Was getting made panic attacks the past couple of days because i should not be feeling like this ... and feeling good usally means "no Weight loss!"..... i mean, come on.... every year i diet i feel like complete crap.. thats just how it is, ya know?

Well.... i guess this year is diff..... I really thought when i stepped on the scale this morning it was not going to be a number i wanted to see... why? like i said, i feel way to good and also feel not depleted... very strange when i think about how much weight i have lost the past couple of weeks.....

Anyway, long story short.. i weighed in this morning and i was...... Drum roll PLEASE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

174 pounds!

Yes, i lost another 3lbs this week.... WHAT THE FU@# IS GOING ON!!!!!!!!!
This is great!!!!

so i am doing the show for sure April 12th.... and this is the final week... only 6more moring sessions, 6more night sessions, 3 afternoon sessions and 3days of weights........... this is freakin crazy....

going to shot some video today and it will be posted up some time tomorrow!
Of course any on can drop weight.. the question is how good will i look... i hope to drop another 2-3lbs this week... giving me a nice comfort to make middle weight!!! CROSS OUR FINGERS!!!!!!!!!!

Today is Chest and shoulders...

hammer strenght incline press: 4/10
flat bench:4/10
decine dumbellflys: 4/10
Dumbbell Shoulder press: 4/10
Cable Side Raises: 4/10
Front raises: 4/10 superset w/ rear dumbell flys: 4/15

ITS FRIDAY BABY!!!!!!!!!!! AND YES I WILL BE KEEPING IN MY CHEAT ON SUNDAY!!!!!!!!!!!!

THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! TURN THE LIGHTS ON! I WILL OWN THAT STAGE!

[liGymRatt]

i love people who say there going to do something and then dont....
its prob one of the biggest things that piss me off....

Now i am one of those people... yup..
I said i wanted to do 2-3 comps this year and now i'm only doing one..
Plus, i said i would be posting a video to day and i am not.....
why? well..... when i got in the locker room to shot some footage there was a lot of people in there..a lot of naked people... i stayed as long as i could and wait till they left of put something on... but people just coming in and i had to leave at that point... so i'm sorry....

anyway, i suck.

but i was complaining that i felt great all week right ? well it def hit me yesterday, lol...

Chest and shoulders was a god damn war zone... i felt like complete crap... it was an intence workout but i realy felt depleted and rundown.....
good workout though....

hammer strenght incline press: 135/15/2, 185/10/1, 225/8/2, 275/4/3 w/ 1 dropset 135/15
flat bench:135/12/1, 185/8/4 w/ dropsets 135/15/2
decine dumbellflys: 25's/12/4
Dumbbell Shoulder press: 35's/12/1, 45's/12/3
Cable Side Raises: 30's/8-10/4
Front raises: 50's/8/4 superset w/ rear dumbell flys: 20/12/4

completely shot.... def in need for a day off befor this long week ahead... its going to be nuts.....

no legs today...last day of intence Cardio!

Stepper: 30min level6
Treadmill: 30min power walking speed 3.7, incline 4.0 w/ sprints every 4min for 1 min speed 7.2, incline 4.0!

OH SNAP!!!!!
LETS DO IT UP BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[pu12en12g]

Intense !!! Anything you need, just hit me up. Still working on the web design too.

[liGymRatt]

Intense !!! Anything you need, just hit me up. Still working on the web design too.
Nice PT! thanks Bro... you def are the MAN!

[liGymRatt]

ITS Here...

The Final week... it has been a crazy Push these past couple of weeks and crazy couple of months......
i have never droped the amont of weight as fast as i have the past 5 weeks... is it a good thing? i dont know.. will find out saterday morning, right?....

what is this week going to look like:

Today: 2:00 Am Cardio 1 hr, 5:00am Back, 6:00pm Cardio 1hr
Tuesday: 2:00 Am Cardio 1 hr, 5:00am Chest and Shoulders, 6:00pm Cardio 1hr
Wednsday: 2:00 Am Cardio 1 hr, 5:00am Arms, 6:00pm Cardio 1hr
Thursday:2:00 Am Cardio 1 hr, 5:00am Cardio, 6:00pm Cardio 1hr
Friday:2:00 Am Cardio 1 hr, 5:00am Cardio, Depending on my weight and how i look i may still do a 6:00pm Cardio 1hr.
Saturday: Show Time! Got to be there by 8:00am for weigh in..... so i have know idea what i will be doing that morning... as for eating, will see how my legs look and will go by that.

BACK TODAY!!!!!!!!
no deads.... :( ..got to keep that inflamation down as much as possable with them legs!

Cable rows: 4/10
One Arm Dumbbell Rows: 4/6-8
Pulldowns: 4/10 superset w/underhand low cable rows: 4/12
T-bar rows: 4/10 superset w/ Close grip pulldowns
Bar shrugs: 4/10 superset w/ strightarm pushdowns: 4/15
Dumbell Shrugs: 4/6-8 w/ holds 4/as long as my hands can grip.

LETS DO THIS!
BIG PUSH BABY!!
THIS IS MINE!!!
THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! ITS SHOW TIME!!!!

[liGymRatt]

ok, this week is def going to be a battle! not only mentaly but Physicaly...well atleast the next two weight days.. cardio is mindess...
todays workout was not an easy one...not that it ever is, but it was trully me and the Iron.

I dont know if my cheat wasnt big enough yesterday, i didnt get enough sleep or it could just be the fact i'm burnt... whatever it is, today was def a beating on my body...

the workout was intence, i can say i put all i had in it... but it wasnt my best... just didnt feel complete..maybe cause i didnt do deads... ??? i dont know....it was intence though..

Cable rows: 90/15/2, 150/12/1, 195/10/1, 240/10/3 w/ dropsets 90/15/2
One Arm Dumbbell Rows: 70's/10/1, 100's/6-8/3 w/ dropset 40's/25/1
Pulldowns: 160/10/4 superset w/underhand low cable rows: 190/15/4
T-bar rows: 225/8/4 superset w/ Close grip pulldowns 150/15/4
Bar shrugs: 225/10/1, 315/6/3 superset w/ strightarm pushdowns: 75/10/4
Dumbell Shrugs: 100's/2/4 w/ holds 100's/as long as my hands can grip/4

i need a nap!

[jdiritto]

whats your schedule likt outside of trianing? do you work 3rd shift or something than your doing cardio at 2am??

[Quelly]

down to the wire bro, you're doing great!

[liGymRatt]

whats your schedule likt outside of trianing? do you work 3rd shift or something than your doing cardio at 2am??
Lol..Nope, i'm in bed by 7:00pm and up by 1:30am or so.. i like to be in the gm befor i start my day.. the only way to do so is getting up at this time... i know people think i'm crazy and i prob am lol.... but this is how i do it baby.

[liGymRatt]

down to the wire bro, you're doing great!
Thanks Kid!!!!! Wish you guys could be there! lets see how it goes!

[liGymRatt]

Thanks Kid!!!!! Wish you guys could be there! lets see how it goes!
ITS CHEST AND SHOULDER DAY ONCE AGAIN!
Lets Get This Done!

My shoulders are acually a little sore today.. not sure from what but lets do this!

its comming done to the nitty gritty... as for weights, only have tomorrow left... then its two days of cardio... wow, this week is going to go fast... cardio is takin down a notch.... night cardio speed will stay the same but incline has been decreased... morning cardio is same.. come thurday and fridays cardio sessions i will go on how i feel...

today:

incline smith press: 4/10
incline cable flys: 4/10
machine flys: 4/10 superset w/ rear flys: 4/10
barbell shoulder press: 4/10
Front/side raises: 4/10

LETS DO IT!!!
THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! ITS SHREDDING TIME!
SOME ONE PASS ME THE MIC!

[liGymRatt]

OHHHHHHHHH SHI$!!!!!!!!!! LAST WEIGHT DAY!!! And what better way to end it then with ARMS!!!

Being the last day of weights is nice but not... i can def say my body would not be able to handle another day of weights, but i love them <3 ..... lol

tomorrow is the last night of cardio!! Now Thats What I'm Talking About!!! My legs are cramping and so god damn stiff....
i have desided to take off from work/school on friday.. its going to bite me in the a$$ but i really need to work on a routine!! lol, yea i have no clue what i'm going to do! lol . i'm lucky i have time to take a shi$.... well lets hope i make the night show/finals, right?

i really think there are a lot of people in this show, so it should be good.. i would rather get 10th out of 20 guys, then get 1st out of 5 guys. right?

anyway!!!!!!
The workout!
SUPERSET BABY!!


Preacher curls:4/10 superset w/ pushdowns:4/10
Cable over head ext:4/10 superset w/ standing hammer curls: 4/10
Decline curls: 4/10 superset w/ one arm Machine sculls: 4/10

Triset????: rope pushdowns 2/10, rope curls 2/10, forearm rope curls 2/?
will see if i got anything left in me and time....

OH SNAP!!!!!!!
ITS TIME BABY!!!!! BIG PUSH! LETS DO IT!

[liGymRatt]

Yesterday was a Great way to end my weight training for the week!
i think i may have gone over board, if thats possable!!!
lol.. i was movin man! and going heavy! i was so into the workout! NUTS!


Preacher curls:60/10/4 superset w/ pushdowns:170/15/4
Cable over head ext:70/10/4 superset w/ standing hammer curls: 35's/10/4
Decline curls: 20's/10/4 superset w/ one arm Machine sculls: 70's/15-20/4

Triset: rope pushdowns 100/12/2, rope curls 110/6-8/2, forearm rope curls 5/?/2

my upper body is def SHOT. Big time..
CARDIO TIME!!! MINDLESS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!
so this is the plan.

treadmill: 1hr incline 3.5, speed 3.7.. may change depending if its to slow

i will be doing this today x2, and then tomorrow morning cardio then geting on that treadmill one last time in the morning.... the rest of tomorrow i will be doing NOTHING!!!!!!! just getting my things together and tanning.
me decreasing my cardio and laying around is how i carb up.. i dont touch my calories....
saturday morning i will Not be doing cardio like i normally do... i have desided to slowly take in my carbs up to prejuging... have to try something new...
will be making a batch of White rice with egg whites... the ratio will be 4:1, carbs to protein..... i am not show how much i'm making but enough to last me up to prejuging.. will eat it slowly and see how i fill out.. i fill out very fast so taking my time.. plus i want to see how much i weigh tomorrow so i make weight this year!!!!!! DAME IT! GOD HELP ME IF I DONT MAKE WEIGHT THIS YEAR!!!!!!!!!!
when i wake up i will drink my coffee like i normally do But NO Supplements..... Just tomake sure i dont retain any extra water.. not sure if supplement do or not, but i never take any chance...Right?
and i reduce my water intake, never cut it!.. i drink as i need it.. if not i flatin up...
i cant wait till tomorrow!!! NO MORE NIGHT CARDIO!!!!! MUHAHAHAHAHAHA!!!

[liGymRatt]

Well did my final night, and morning cardio... now moving on to my last cardio session, Period!! lol

well i weighed in this morning and i was 174lbs.... so i didnt drop nothing...
I'm still of weight, this just going to affect how i drink and eat tomorrow..... going to have to pace my self till weigh in..... but i just took two huge craps! so i might just be lighter tomorrw! lol

i will be back tomorrow night to post what happened...

i have no regrets... i pushed my self 100% to get where i am right now...
never have i droped weight this fast.. and the question is how will i look tomorrow....
So with that said... wish me luck, and i just cant wait to just relax after this cardio session....

[HBMax]

You've made sick progress. Good luck man!

[totalrookie]

been following your log for a bit now - awesome dedication, determination and perseverance through various bumps in the road along the way. also - love the energy you bring to the table - truly inspiring.

you've put together a great package and definitely can't say you left anything on the table - that's a huge win already.

best of luck to you.

[pereari]

Well did my final night, and morning cardio... now moving on to my last cardio session, Period!! lol

well i weighed in this morning and i was 174lbs.... so i didnt drop nothing...
I'm still of weight, this just going to affect how i drink and eat tomorrow..... going to have to pace my self till weigh in..... but i just took two huge craps! so i might just be lighter tomorrw! lol

i will be back tomorrow night to post what happened...

i have no regrets... i pushed my self 100% to get where i am right now...
never have i droped weight this fast.. and the question is how will i look tomorrow....
So with that said... wish me luck, and i just cant wait to just relax after this cardio session....

good luck !!!

[Quelly]

Well did my final night, and morning cardio... now moving on to my last cardio session, Period!! lol

well i weighed in this morning and i was 174lbs.... so i didnt drop nothing...
I'm still of weight, this just going to affect how i drink and eat tomorrow..... going to have to pace my self till weigh in..... [/b]but i just took two huge craps![/b] so i might just be lighter tomorrw! lol

i will be back tomorrow night to post what happened...

i have no regrets... i pushed my self 100% to get where i am right now...
never have i droped weight this fast.. and the question is how will i look tomorrow....
So with that said... wish me luck, and i just cant wait to just relax after this cardio session....

craps burn a lot of calories too bro dont forget ;)

[rich55]

Tear it up big Mark!!! Pose like you own the stage!

[bigman30685]

Its All You Bro!!! Good Luck!!

[liGymRatt]

the emotion that has been flowing through me is unexplainable....
i cant express how i feel right now, nore how i felt saturday....
you put so much into this "one day", "hours", "min", "30sec"........
for what?...... to beat myself up because i am not close to how i should be or know where i could be?

The show did not go how i wanted... I did not look how i wanted... My mind was not where it should of been.....

I started off the day making weight... Middleweight...

I know from the sec i woke up that i did not feel right about thi day...

Did the pre-judging.... and left as soon as i got off stage...
I did not stay for the night show... nore did i stay to say good bye....

I will be back to talk about my eating that day and what i KNOW not to do be for a show...

going to the gym.

[rich55]

Sorry to hear about that bro. Saw the pix. You were just off. It happens sometimes, just let it motivate you to never happen again. Use it as a learning experience and look forward.

[bigman30685]

Everything alright??? Haven't heard from ya yet...

[5Six]

Dude, I hope everything is fine. Still an inspiration to this manlet, though! :D

[pu12en12g]

Keep your head up man !

[pereari]

mark?????

[rich55]

He is probably enjoying a little time off after the prep. Come back postcontest big Mark with a vengeance.

FYI, I just planned a third trip to NYC between now and September. June 28 for the INBF Hercules, Sep 5/6 for the NPC Team U and Sep 20 for the INBF Nationals. No excuse for us not to get a lift in, haha.

[liGymRatt]

Hey guys...

Everything is A OK.
Took a little me/fam time...
i'm back though!

going to be starting from scratch...

New Workouts
New Eating
New Focus
New Journal
New ME!


Been thinking a LOT this week... after eating everything in sight, now i'm ready to start a New Life and a Healthy one too boot!

so with that said, going to the gym to train back...

Pullups: 4/10
Cable rows: 4/10
Underhand low cable rows:4/10 superset w/ Pulldowns: 4/10
Barbellrows: 4/10
barbell shrugs: 4/10

Here's to a new Me! cheers! lol

and you bet Rich! me and you man!

[liGymRatt]

Mmmmm... Had a great sleep last night..
still thinking of what i'm going to call the new journal..

maybe "MarkAnthony's Max Growth with Everyday Living Sponcered by Controlled Labs"

it will be exactly about just that... maintaining a lean look with Max Growth with out driving your self crazy...

anyway wil touch on that when the road comes..

yesterdays workout went really well..
Pullups: -/10/4
Cable rows: 160/15/1, 195/8/3
Underhand low cable rows:160/15/4 superset w/ behind neck Pulldowns: 160/10/4
Barbellrows: 95/12/4
barbell shrugs: 225/10/4


today will be Shoulders and Tris... yes i am changing up the workouts.. so keep tuned..

Side raises: 4/10
rear delt flys: 4/10 superset w/ cable upright rows: 4/10
Shoulder press behind head: 4/10 superset w/ barbell front raises: 4/10
seated cable over head ext: 4/10
Pushdowns: 4/10 superset w/ reverse pushdowns: 4/10
one arm kick backs: 4/10

WooT WooT!

[bigman30685]

Best of luck with the new U!!! Whats going to happen with the new diet???

[liGymRatt]

yes there is a new diet, kind of... will be posting that this weekend..

today is cardio.
treadmill 1hr

[pu12en12g]

yes there is a new diet, kind of... will be posting that this weekend..

today is cardio.
treadmill 1hr

Need more vids of you talking and stuff.... those were the best ones !! :cool:

[liGymRatt]

yes good call... could really explain what my plans are.. will do thisweekend..

training chest and bis today :).. oh man

Cable incline press:4/10
Decline Barbell press:4/10
Bench:4/10
Hammer dumbbell curls: 4/10
Preacher e-zbar curls: 4/10
Barbell curls: 4/10

[liGymRatt]

ok ok... Weighed in today at 176lbs.... not bad considering i weighed about 181 sunday!! lol ... i am still very bloted in the abdominals... what ya going to do right?

i will be making a video this weekend on my diet and future plans...

but for right now i am still following the past diet i posted on here.. its about 2000kcals...
Walking in the morning befor the gym and doing one day of cardio a week.... weights 4 days....

Monday: back
tuesday: Shoulders and tris
Wednesday: cardio
thursday: chest and bi's
Friday: legs
Saturday: Off
Sunday: Off

My two off days are not really off.... i go out and ride my bike or hike or something, i'm not sitting around.. doing out door activites that i love doing....
will go over that in the video..

Legs
Leg ext: 4/10
Lunges: 4/10
leg press: 4/10
Stiff legs: 4/10
One leg curls: 4/10
Calf raises: 4/10

Mmmmmmm liking it!!

[E-Dogg85]

Nice to see that your back.

[liGymRatt]

OHHHHHHHH!!!!!!! great weekend!
Was with the fam, didnt get to make a video but will do soon..
Today is back:

Cable Rows: 4/10
Pulldowns: 4/10
Underhand rows: 4/10
One arm machine rows: 4/10
Barbell shrugs: 4/10

Applying for a number of jobs right now as a Clinical Dietitian... Lets cross our fingers on the interviews!

[pu12en12g]

i will be making a video this weekend on my diet and future plans...

Awesome ! :cool:

[liGymRatt]

let me just say i feel damn good...
let me also say for the first time in 6years, yes 6 years, i have not weighed out any food!!!! lol... this is some thing i have been trying to do for a long time.. finaly i took the leep and did it! the only thing i measure out is my oatmeal with a measuring cup nd my protein/carbs powder with the scoopers... other then that its all done by eye... this may sound dum...but it is really hard not to take my scale out and weigh my food after doing that for so long.... it is something that took over my life, sucked me in... but now that i have been not doing it for a week now, i feel like i have been "let go"... sounds strange.... i even took the batterys out of the scale... nobody realy cares but whatever.

anyway..

yesterdays workout was a good one... this going to the gym five days a week and not going on the weekend is nice... i feel like a fat fu^& but i'm enjoying it!

today is shoulders and tris:

shoulder behind head press: 4/10
Seated side raises: 4/10 superset with bentover rear dumbbell flys: 4/10
dumbbell front raises: 4/10
Kick backs: 4/10
overhead rope ext: 4/10 superset w/ reverse pushdowns: 4/10
push downs:4/10

its tuesday... i have gotten two call backs for jobs i applied for... phone interviews are next.

[liGymRatt]

Awesome ! :cool:
hey pt, have i told you CL Kicks A$$?

[pu12en12g]

.... i even took the batterys out of the scale...


Awesome... I see big things ahead !!!

[5Six]

Glad to see you're back at the game, bro.

[pereari]

let me just say i feel damn good...
let me also say for the first time in 6years, yes 6 years, i have not weighed out any food!!!! lol... this is some thing i have been trying to do for a long time.. finaly i took the leep and did it! the only thing i measure out is my oatmeal with a measuring cup nd my protein/carbs powder with the scoopers... other then that its all done by eye... this may sound dum...but it is really hard not to take my scale out and weigh my food after doing that for so long.... it is something that took over my life, sucked me in... but now that i have been not doing it for a week now, i feel like i have been "let go"... sounds strange.... i even took the batterys out of the scale... nobody realy cares but whatever.

anyway..

yesterdays workout was a good one... this going to the gym five days a week and not going on the weekend is nice... i feel like a fat fu^& but i'm enjoying it!

today is shoulders and tris:

shoulder behind head press: 4/10
Seated side raises: 4/10 superset with bentover rear dumbbell flys: 4/10
dumbbell front raises: 4/10
Kick backs: 4/10
overhead rope ext: 4/10 superset w/ reverse pushdowns: 4/10
push downs:4/10

its tuesday... i have gotten two call backs for jobs i applied for... phone interviews are next.

Good luck with your interviews

[liGymRatt]

Awesome... I see big things ahead !!!
hope BIG Muscles are there! lol

[liGymRatt]

Good luck with your interviews
had a pre interveiw yesterday.. think it went well... more on there way!!

[liGymRatt]

Glad to see you're back at the game, bro.
never left the game, never will leave the game... just took a water break!... now its time to stretch out and get back in!

[5Six]

never left the game, never will leave the game... just took a water break!... now its time to stretch out and get back in!

Well, let me rephrase it. I'm glad to see you posting again. :D

Not sure if I told you or not. I'm seriously thinking of competing next year :o

[rich55]

let me just say i feel damn good...
let me also say for the first time in 6years, yes 6 years, i have not weighed out any food!!!!

WOW!!! Yeah man, when you are low calorie that is important. Now, if you are consistently doing small portions that is one thing, but why chance it. The little things make the difference.

Keep it up big man. CL in the house!!

[Quelly]

let me just say i feel damn good...
let me also say for the first time in 6years, yes 6 years, i have not weighed out any food!!!! lol... this is some thing i have been trying to do for a long time.. finaly i took the leep and did it! the only thing i measure out is my oatmeal with a measuring cup nd my protein/carbs powder with the scoopers... other then that its all done by eye... this may sound dum...but it is really hard not to take my scale out and weigh my food after doing that for so long.... it is something that took over my life, sucked me in... but now that i have been not doing it for a week now, i feel like i have been "let go"... sounds strange.... i even took the batterys out of the scale... nobody realy cares but whatever.

anyway..

yesterdays workout was a good one... this going to the gym five days a week and not going on the weekend is nice... i feel like a fat fu^& but i'm enjoying it!

today is shoulders and tris:

shoulder behind head press: 4/10
Seated side raises: 4/10 superset with bentover rear dumbbell flys: 4/10
dumbbell front raises: 4/10
Kick backs: 4/10
overhead rope ext: 4/10 superset w/ reverse pushdowns: 4/10
push downs:4/10

its tuesday... i have gotten two call backs for jobs i applied for... phone interviews are next.

I completely understand....this offseason I took a few months off from counting every calorie because it was becoming more of an ocd eating disorder than actually a smart bbing move...huge for me...I was so trapped by it, and I couldnt gain any muscle, couldnt be happy....now I've found a middle ground of eye balling like you, and I only track my calories on workout days and just approximate on off days....gotta stay sane in the offseason or how the hell are we gonna make it through 3-5 months of contest prep! Rock on brutha

[liGymRatt]

Well, let me rephrase it. I'm glad to see you posting again. :D

Not sure if I told you or not. I'm seriously thinking of competing next year :o
lol nice bro! what show you plan on doing?

[liGymRatt]

WOW!!! Yeah man, when you are low calorie that is important. Now, if you are consistently doing small portions that is one thing, but why chance it. The little things make the difference.

Keep it up big man. CL in the house!!
well its the only way i know... but every year i get more and more strict, with less cheats and everyday is exactly the same.... twilite zone... well im stepping out of it... opening my eyes...

[liGymRatt]

I completely understand....this offseason I took a few months off from counting every calorie because it was becoming more of an ocd eating disorder than actually a smart bbing move...huge for me...I was so trapped by it, and I couldnt gain any muscle, couldnt be happy....now I've found a middle ground of eye balling like you, and I only track my calories on workout days and just approximate on off days....gotta stay sane in the offseason or how the hell are we gonna make it through 3-5 months of contest prep! Rock on brutha
i hear you brother... we both need some pizza! lol

[pereari]

Since a lot of you are competitive and experienced bodybuilders, I figured i"ll ask you guys for help.Ive been trying to get rid off some xtra fat, so ive been eating good and added extra cardio to my daily regime. I ve seen results, but , my abs are not fully visible. So i was thinking of adding a fat burner to my diet, do you guys suggest i wait a bit longer or should i just goo ahead and throw it in??


thanks guys..

[5Six]

lol nice bro! what show you plan on doing?

Saskatchewan '09 Novices. It will be around early April

[liGymRatt]

Since a lot of you are competitive and experienced bodybuilders, I figured i"ll ask you guys for help.Ive been trying to get rid off some xtra fat, so ive been eating good and added extra cardio to my daily regime. I ve seen results, but , my abs are not fully visible. So i was thinking of adding a fat burner to my diet, do you guys suggest i wait a bit longer or should i just goo ahead and throw it in??


thanks guys..
can you completely say there is NOTHING more you can do with the diet or training? if the answer is "No There is nothing more i can do" .. then go with one or increase your Caffeine intake...

[liGymRatt]

Saskatchewan '09 Novices. It will be around early April
nice bro.. you got plenty of time... Good luck!
But it seems you have CL behind you.. so you dont need Luck!

[liGymRatt]

nice bro.. you got plenty of time... Good luck!
But it seems you have CL behind you.. so you dont need Luck!
training legs today!
man i am ging to be shot... i am alrady shot.. been a long week!
Have phone interveiws set up for next week, One i realy Want ... So Lets hope all gos well..

I also have a review course this week end from 8am-330pm- Sat/Sun/Mon....
I most def will be loosing my mind from sitting for thatLONG!!! HOLY CRAP!

Lunges: 4/10
One Leg Ext:4/10
Side Lunges: 4/10
One leg ext: 4/10
Seated leg curls:4/10 Superset w/ Calf raises: 4/10

Will be off rom the gym sat and sun

[pu12en12g]

Have phone interveiws set up for next week, One i realy Want ... So Lets hope all gos well..


Hell yea, good things ahead !!

[liGymRatt]

Got Another interview lined up!!!!!

[5Six]

Got Another interview lined up!!!!!

Hope it all works out, bro!

[liGymRatt]

Hope it all works out, bro!
thanks bro, hope so as well!
will let ya know! first one is.. TOMORROW!!!!!!!!!!!!!!!!!!!!!!!


well it was a fantastic weekend! was in a class room for 8hr both on sat and sun.... holy crap!

going to be there again today but only for 3hrs,TTL (Thank The Lord!)
Then its Graduation tonight!

doing back today and i think i am going to go a Litttttle heavy... not to much but enough to say "Haaa". lol

no deads still...

today:
PullDowns: 4/8
Underhand Cable Rows: 4/8
One arm Dumbbell Rows: 4/8
t-bar rows:4/8
Barbell Shrugs: 4/8 superset w/ ???? not sure

[liGymRatt]

thanks bro, hope so as well!
will let ya know! first one is.. TOMORROW!!!!!!!!!!!!!!!!!!!!!!!


well it was a fantastic weekend! was in a class room for 8hr both on sat and sun.... holy crap!

going to be there again today but only for 3hrs,TTL (Thank The Lord!)
Then its Graduation tonight!

doing back today and i think i am going to go a Litttttle heavy... not to much but enough to say "Haaa". lol

no deads still...

today:
PullDowns: 4/8
Underhand Cable Rows: 4/8
One arm Dumbbell Rows: 4/8
t-bar rows:4/8
Barbell Shrugs: 4/8 superset w/ ???? not sure
yesterdays back workout was good. was getting i good feel with everything.... surprisingly, i have not been going super heavy and i have been pretty sore...
i def need to bring up my calories...

today is shoulders and tris... but i think i am going to throw in chest and bis instead....
going to do this becase of the fact my shoulders and tris are very sore come thursday when i train chest and bis, so chest being the larger muscle shouldbe trained first in the week...

so then its a done deal... today will be chest and bis....

incline Hammer strength: 4/10
dips: 4/10
Cable flys:4/10
cable ez bar curls:4/10
Machine one arm curls: 4/10
dumbbell twist curls:4/10

[5Six]

Maybe I missed it, how come you can't do deads thought?

[lisawannadance]

oh and if any one happens to stop by lisawannadance page or if she happens to be reading this :).... she needs to come visit me already!


woooooo....im goin to texas!

[liGymRatt]

my mom said so... and what she says gos...

lol... just not doing power movments for a bit... still training like an animal.. juse no power movments..

i need to make a video to explain what i'm doing right now... soon...

today is shoulders and tris....

barbell behind head press: 4/10
front/side raises: 4/10
rearflys: 4/10 superset w/upright rows: 4/10
one arm machine ext: 4/10
pushdowns:4/10
overhead ext:4/10 superset w/ dips


had the phone interviews the other day, went real well...
they are flying me in two week for a face to face interview...:)
TEXAS HERE I COME!

[liGymRatt]

woooooo....im goin to texas!
oh yeah:) hope so...

she is way to beautiful.. no? :)

[liGymRatt]

leg day 101!

lol, its friday and leg day as well.
its raining over here, not very nice out.. this week went to fast..

anyway,the past couple of weeks i have been using a diffrent workout routine.. all i have done is moved somethings around and given myself one more day off.... so before i was doing cardio tue and thurs.. back on monday,
wed arms, friday chest and shoulders, finishing off the week on sat with legs.....

now it looks like this:
Sat and Sunday: i hike, bike, or whatever i feel like..i resently joined a "walking group" so they meet a couple of times a week to just walk... this sat we are doing a 6mile. its a lot of fun... not really have a set scedual for my day, eating is all over the place and take in whatever everyone else is eating.. being normal you can say.

Mon: back
Tue: Chest and Bis
Wen: Cardio
Thur: shoulders and tri
Fri: Legs
mon-friday my intake is around 1800-2000kcal, keeping me around 172-174lbs... this morning i was 172.... i also have not been weighing any of my food! Muhahaha... i feel so bad lol, almost like i'm breaking the rules... very weird
i still am walking every morning for about 1hr with my dog, we go at a slow pace... but no night cardio...


supplements: finishing off what i have right now... white flood and green bulg... after that, which shoud be in about a week, i will be giving my body a breather from supplements... i have never really been off everything in about 6 years... no creatine, no Arginine, no nothing.. just my protein after the gym... will do this for about a month.... still training like an animal... but like i have said no power movments...
my body is shot right now, have lots of pain everywhere.. joints, muscles, head, and my feet! so the power movments like squats, deads need a rest... though i could prob go light with them and still have them, my mind would not let me do that... i would end up putting the weight on and going super heavy anyway, so its easyer for me to just leave them out completely.. this will give me a chance to go back to some exercises i have not done in a bit..


its mothers day this weekend! hope everyone enjoys it!

[pu12en12g]

Did I miss any video updates ?

[Quelly]

Did I miss any video updates ?

gotta love the subtle hints from our boss eh?

;)

[pu12en12g]

gotta love the subtle hints from our boss eh?

;)

:D ;) :D

[liGymRatt]

:D ;) :D
hahaha!!!!!
no sorry you have not missed anything... i suck

[liGymRatt]

hahaha!!!!!
no sorry you have not missed anything... i suck
Got a Face to face interview today with a hospital ...
should go good.. i know my stuff...

talking about Hosptals, this weekend was a mess... not to bring in my personal stuff, but mom was put in the hospital for heart Problems... still there now... so mothers day was meand my sister lol... i guess you can say i'm a Mother Fu&K^R! lol.. no kids though.....
Dads still out of work... so a video will prob not happen this week....
I got a lot on my plate, and its not food...
Sorry to spill this all over my page, but this is whats going on in my life and why i have not been on here as much....

But i do get to the gym and bust my ass as much as posable to get out some of this stress....

Today is back!

One arm Barbell Rows: 4/10
Tbar rows: 4/10
Close grip Pull downs:4/10 superset w/ stiff arm push downs: 4/10
Cable widegrip rows: 4/10 superset w/ rev rows:4/10
Shrugs: 4/10

Heres to an intence work out!

[pereari]

sorry to hear that bro. went thru a similar situation last summer and it suxx.Just keep your head up man

[bigman30685]

Hey man, I'm sorry to hear about your mom and current situation. You're family will be in my prayers.

[liGymRatt]

Hey thanks guys, but i dont need tears... things will workout, they always do, right?... Just Got to keep focused on important things...
Mom got out last night, with a hand full of meds, so will see how things go.
i may need some meds soon! lol.. JK

Interveiw went real well yesterday.. now have one more on monday.. this is the big one baby!
once i get a job things will be looking up! BRING THE MONEY BABY!


went for my morning walk, like every morning... i love walking, i could just walk and walk and walk.. keeps my head clear... and i burn some calories at the same time! lol..was a little over an hour, at about 3.0 pace...my dog loves it more then i do..

i have also joined some walking groups.. yes thats right... its a night thing and works out nice.

my back is nice and sore today, had a real nice lift yesterday... i plan on doing the same with chest and bis today..

having a change up with my workout is great.. icant go as heavy as i was, just do to the fact my i'm using diffrent muscles with other ones, so there like "what the fuc*!" ..lol.. but it feels great...

Chest and Bis:
incline press: 4/10
Decline Press: 4/10
Cable flys: 4/10 superset w/ pushups: 4/?
Cable ezbar curls: 4/10
ez bar Reverse Curls: 4/10
Decline dumbell curls: 4/10

its nice as hell today... yeah hell is a nice place, ever been? great weather, sunny, lol.. got to go up to school to day for a study group, hope we go outside.. PEACE!

[liGymRatt]

OH HAPPY DAY! lol

Cardio, Cardio, Cardio!!!! ITS CARDIO DAY!

I will doing cardio Out Side!

Jumprope: 15min, 5min intervills w/ 30sec breathers x3
Situps: 25reps 4sets
jumping jacks: 60sec x3
Situps: 25reps 4sets
High steps (kneeups): 60sec x3
Situps: 25reps 4sets
Jumprope: 15min, 5min intervills w/ 30sec breathers x3

lets do it!!!!!!
Got another job interview friday!...then the big one on monday!!!!

[liGymRatt]

oh man my abs are sore as hell.....
yesterdays cardio was off the wall...

Jumprope: 15min, 5min intervills w/ 30sec breathers x3
Situps: 25reps 4sets
jumping jacks: 60sec x3
Situps: 25reps 4sets
High steps (kneeups): 60sec x3
Situps: 25reps 4sets
Jumprope: 15min, 5min intervills w/ 30sec breathers x3

i'm totaly shot from it... plus i was in the city all day walking around... my body feels like lead....

So i weighed in today cause i felt a little light then normal... and i was right... my mom also said to me yesterday i'm looking "thin".. not the best choice of words, but i did look thin.... anyway, i weighed in and i'm 170lbs.....
not the direction i want to be going in... i need to stay at a steady weight, when i lose weight durring this time of year i would put mony on it that it is muscle... not a good thing... what i'm i going to do??? not sure yet.. more calories of cource, but not weighing my food makes this difficult... i need to thing hard bout where and what i'm going to add in.. i'm thinking fruit and cheese... fat is out of the question, i know from past eating adding in fat does not make me look right... so moving more in the dirrection of carbs or protien....

i have ANOTHER job interview today! they gave me a call yesterday and asked if i could come in.. of cource i said yes.even if this is not where i want to be its good practice...
next week is going to be nuts... lots of interviews..

Shoulders and tris today

Jerk and press: 4/10
Machine side rasise: 4/10
Rear cableflys: 4/10 superset with pushdowns:4/10
Close grip bench: 4/10
rope push downs:4/10 superset w/ reverse push downs: 4/10

LOOOOOOKKKKKOOOUUUTTT!!!!!!!!!!!!!!!

[Quelly]

...so you want to add in cheese but not fat? Do you do lowfat cheese?

[liGymRatt]

...so you want to add in cheese but not fat? Do you do lowfat cheese?
Thats Correct sr!

[liGymRatt]

Thats Correct sr!
Oh By Its Leg DAY!!!!!!!!

here we go!!!!!

Leg Ext: 4/10
One leg Ext: 4/10
Lunges: 4/10
Stifflegs: :) 4/10
one leg curls: 4/10
Calves: 4/10

This comming week is going to be nuts!!!!!!!!!! going on interviews!!!!!! the big ones!!!!!!!!!! In TEXAS!!!!!!!!!!!
thats right! getting flown in monday morning, come back tusday night....Leave again Wednsday, come Back Friday! then I leave Saturday for Florida and come back the following saturday!!!!! HOLY CRAPOLA!!! lol
I already have the gyms picked out!!! PEACE!!!!!!! Will try to get on here and let you all know what the deal is!

[Quelly]

Thats Correct sr!

cheese....mmm....good :)

nice workout chief, and good luck with the interviews

[pu12en12g]

You've got mail ! :cool:

[lisawannadance]

soooo....i thought your supposed to be provin to me that your married....tryna break my heart....thats terrible!

[pu12en12g]

Florida FTW !!!

[liGymRatt]

OHHHHH SNAP I"M BACK!!!!!!!!!

The past two weeks have been ridicules... A Tremendous amount of things have happened and will be back in a bit, after my walk, to post what has happened!!!

PT, i will be sending you an email Very soon my brother!

[liGymRatt]

1 week + 3 Interviews + 9 Planes = A Great Job!

The past 2 weeks have been just amazing, I have flown across the country interviewing with a number of Hospitals and have landed a Great job in the biggest state in the US! Texas, yes Texas, will be my new home in about 1 1/2 weeks. That’s right I will be relocating from “Strong Island” to “Big Texas”.

Why? You might ask. Well I feel this is a great opportunity for me as a professional, a person and as a bodybuilder. Moving and being on my own will allow me to mature, molding my self into the person I want to be, well-rounded.

So the plan is driving down with my father, along with my stuff, next Thursday and moving into my apartment. This is going to be a long 2000 miles, 31hrs or 2-3 days of driving. However you want to look at it, it’s long.

My training will most likely be affected for that entire week of driving and moving in. I highly doubt I will even touch a weight during that week, But will be doing at least 1hr of some type of cardio a day. I am going to look at this as a opportunity to give my body a rest from weights, haven’t done this in since I went to New Orleans back in August ‘07. A much needed break. I have found a 24hr Fitness right near my apartment, which I will be joining the sec I get there, training like an animal, balls to the wall, like always.

As for my eating, this will be a little off during this move. I will be eating as clean as possible during the drive. I also plan on staying at my current weight, 172lbs, for the next two weeks, then its growing time! Staying lean as I did last season will not be my goal, but putting on some serous size will be. I do plan on putting it on slow, about 3-5lbs a month, that’s about 1lb a week, bring me to a solid 200-215 by November/December. Depending on how I feel I just my go for the big 230 like I did back in 2002-2003. Though I hate being at that weight, do to the fact I’m not as “lean” as I like, I feel this is the only way to pack on some size like I use to. So be ready for a monster in the making.

Supplements are still on hold and will continue till I start to use the weights. This long break will be good. Why? Well I feel that this will benefit my mental strength more then my physical strength. By taking this break will and has made me realize how much of an impacted Controlled Labs Supplements play in my training. Now don’t get me wrong, I am not saying that I have lost any size nor have I lost strength since I have given my body a break, but I do notice my intensity has taken a step down. Mentally I know I am not on my typical schedule of Controlled Labs Supplements, making me not as focused. But I know that once I take that first sip of WHITE FLOOD, GREEN BULGE, and WHITE BLOOD, as well as some new products my training is going to go through the roof due to my mental focus, increasing muscle repair, increasing endurance, increasing response, and of course the end product is taking my size and strength to the next level.

So my “Quest to perfection” shale continues but with some pit stops, which will only fuel my engine. Though the next couple of weeks are going to be all over the place as for bloging, training, and eating, I will be coming back stronger and bigger then ever with the help of Controlled Labs and my pure dedication to this fantastic sport of Bodybuilding!

[liGymRatt]

OH SUNNY TUESDAY!

its chest and Bis!

I'm About to rip up this workout! CAN SOMEONE THROW ME A 45??!!!! LETS DO IT UP!

incline press: 4/6-8
Decline Press: 4/10
Bench press: 4/6-8
ezbar curls: 4/15
hammer Curls: 4/6-8
Decline dumbell curls: 4/10

My Back is shot from yesterday! i was Flying through the workout, felt great. and what made me feel even better was drinking Golden Finish Recovery shake After! This Protein/Carb Shake tastes WAY TO DAMN GOOD!!!

i have had this bottle stairing at me in my room for some weeks now. i had other protein open and didnt want to open another one, ya know?
But now its open and it taste SICK!! i want to drink the whole damn thing.. lol

just ordered 2 more.

TO THE GYM GOLDMAN!

THE TIME IS NOW! THIS IS THE DAY THAT COUNTS! ITS TEXAS GROWING TIME!!
LOOKOUT BIG RON, JONNY JACKSON, AND BRANCH WARREN!!! MARKANTHONY "LIGYMRATT" IS COMING TO TAKE OVER!!

[bigman30685]

HEY CONGRATS ON THE JOB!!! The move is going to be tough at first so I wish ya the best!

[liGymRatt]

HEY CONGRATS ON THE JOB!!! The move is going to be tough at first so I wish ya the best!
Thanks Pat, hope all has been well with you.
your right, but its a move that needs to be done.

Hows training going and weight?

[liGymRatt]

Yeasterdays Workout was NICE! My body is so sore, but it feels sooo good.

training at my gym felt great after having to use other gyms the past two weeks. it also feels good to have my computer and get to type on here!

though i have a lot going through my head with the move, the future of my bodybuilding has also.

i have big plans for the upcoming months. no comps in anytime soon, but i do plan to put some size on this year, and its not going to be small. the scale is about to be busted out. thats right, not weighing my food felt great at first but now its starting to bother me. so as soon as i move in and grab hold of some Iron, the scale will be cooking!!!!!!! this means i will be back on here with a new page and back on track with my blogs.. And i Mean EVERYTHING WILL BE POSTED AGAIN!!! Pics, Videos, Eating, Training, supplemants and hopfuly my websit will be up in runing in the next month or two.

today is cardio and its also raining. so i will be heading to the gym to bust out some stepper for about 1hr.

thanks all!!!!!

[liGymRatt]

soooo....i thought your supposed to be provin to me that your married....tryna break my heart....thats terrible!
lol..
Umm, Yea.... funny story with that...
you can breath, i didnt tie the knot.

If you come visit me in Texas i'll tell you the story:)
or you can just give me a call....

[liGymRatt]

SHOULDERS AND TRI'S

Side Dumbbell raises: 20's/15/2, 25's/10/4
Cable Rear Flys: 35's/12/4
Barbell frount raises: 30/10/4
Cable push down: 90/12/4
Machine Over headext.: 60's/12/4
Rope Push Down: 70/12/4

The Workout of the Gods!
Lol.. more like a realy focused workout. have been realy focusing on my form and sweezing everything...

i have been getting a great pump this week, prob becase one meal of my day i have been eating with the fam. other then that i have been eating clean as a whistle!

ONE WEEK TILL TAXES ROAD TRIP!
oh man i cant wait to get started..
going to miss my gym:(
but really going to miss synergy gym, even though i havent trained there in a bit, now i realy cant train there. Damn.

Lisa:)... did you hear that? ... thats the sound of silence... my phone has not ringed yet... i think its time for you to call my a$$.. :)

[liGymRatt]

Here We Go Here We Go!

Leg Day Baby! Oh Yeah! Lets Blast Them Kid!
Good thing Its Not An Upper Body Day, My whole Upper Half is Shot! No Joke Kid! My Right Shoulder is feeling Good, No Joint pain, But Its Damn Sore just like everything Else.

Ok OK so Whtas the Workout Look Like?
Legs:

Leg Ext.: 2/15, 4/8
Walking Lungs: 4/30steps
One Leg Press: 4/8
one Leg Crurls: 4/10
Lying curls: 4/8

RIP IT UP KID!!! Lets do it!

[bigman30685]

Hey Mark, sorry I haven't gotten back to ya in a while. Life has thrown me for some flips lately...again.

Training and weight is going great. I'm bulking up again. Gaining nice and slow, and really watching the fat intake.

[rich55]

Hey Mark, congrats on the new job man! I have heard great things about Texas. You must be excited! Hope your training is still going well big man.

[liGymRatt]

Hey Rich! Thanks Bro, All is well here..
But my training is about to suffer this week:( and will begin today... i have been with the fam most of this week and all of last night... i am completely shot right now... i will be doing cardio today... nice and easy, stairmaster 1hr...

[liGymRatt]

in texas:) got an apartment:) moving in tomorrow:)... and have also got a gym member ship, trained, loved it.... be back when i have internet service hooked up!! See ya Al Soon!

[liGymRatt]

What up!!!!!!! New Blog Coming Tonight!

[pu12en12g]

What up!!!!!!! New Blog Coming Tonight!

Hell yea !!

[liGymRatt]

NEW BLOG!!!!!!!!!


http://forum.bodybuilding.com/showthread.php?t=108663541