MarkVI is bulging with what could be muscle!

[soundcheck129]

315! Awesome bro! Progress on the scale and in the weight room FTW. Must have been all teh simple sugarzzzzzzz. Er, I mean, going to bed at 8pm because serious BBers don't do holidays.

[MarkVI]

Originally Posted by DTrulez616

Thats one friggin insane Back workout. Strong Rowing being able to do R/P with 3 plates.

Thanks bro, it was seriiious stuff. Back is dead

Originally Posted by soundcheck129

315! Awesome bro! Progress on the scale and in the weight room FTW. Must have been all teh simple sugarzzzzzzz. Er, I mean, going to bed at 8pm because serious BBers don't do holidays.

ahaha I think it was the belgian waffles I had that day - and tuna sandwhiches!

Oh and halloween I went to bed at 3am lol sorry. and had a reeses

[MarkVI]

Arms

Barbell Curls - in the curl rack
95 x 10
115 x 7 + 1
115 x 6 + 2
115 x 5 + 3

Incline DB Curls
35 x 10
40 x 7+ 2
40 x 6 + 2
40 x 5 + 3

Hammer Curls
45 x 8 x 2
machine Curl - FST-7
7 x 8-12 @ 50

Jpress
135 x 10 x 2
165 x 8 x 2

Dips
3 x 8 @ BW + 45
Pressdowns
4 x 6-10

Crazy crazy Workout - just awesome pumps and heavy weight moved. Set lots and lots of PR's, felt like I could go on forever. I think it was the 3,000 calories I ate before the workout

Weigh in tomorrow!

[soundcheck129]

Good call, 3k before, 3k after

And just being in the squat rack will add inches to your biceps, curls or not.



Ahem......http://forum.bodybuilding.com/showth...hp?t=120114591

[MarkVI]

LEGS

Back Squat
135 x 12
225 x 10 x 3
315 x 6 (an easy 6!)
225 x 10

Leg curls
110 x 10
130 x 8 x 3 all drops to 90 x 4
Seated 1 leg curl
4 x 8-12 @ 55

Leg Press
2 plates x 16
3 plates 10 x 2
4 plates x 10 x 2
5 plates x 8
6 plates x 5 + 3forced
Leg Extensions
12,10,10,8,6 + 2 forced (185) some random drops in there.

My legs hurt....badly lol.

First time going up in weights for squats, 225 was an absolute breeze and these were all atg, could have gone a bit deeper but far below parrallel at any rate. 315 was SO easy I'm surprised - I don't want to push the squats too hard too fast because I don't want reinjuries since my bulk is going so well.

Weigh in: 192 again. ***This week I was less bloated/water and took a large bowel movement before hand - I would estimate a 2-3lb weight gian***

Current cals: 4-4.5k daily with 400 grams protein 400 grams carbs and about 100grams fat.

[NTT91]

Dude sick past couple of workouts! Youre making some inspirational progress here. BTW, was that 3k pre workout in one meal?

[DTrulez616]

Just getting back to legs a month ago and youre already Squating 3 plates, Damn!

[soundcheck129]

Mega progress bro, legs are back in action fo sho! And 400g protein? You just eating a cow a day now?

[MarkVI]

Originally Posted by NTT91

Dude sick past couple of workouts! Youre making some inspirational progress here. BTW, was that 3k pre workout in one meal?

Thanks bro! Just keep trucking -- the key has really been always always getting enough food!! You're never tired, your body isn't having to draw from fat stores it has abundant energy. You're ALWAYS motivated and energetic to go run around and do awesome things that have nothing to do with lifting etc....and you're not worrying about makeing fat free mass gains. And yes, pounding 1/3rd a jar of frozen pb every night

Originally Posted by DTrulez616

Just getting back to legs a month ago and youre already Squating 3 plates, Damn!

yeah yeah! Muscle memory ftmfw

[IndianForeigner]

Hmmm, frozen PB, I don't think that I've ever tried that; thanks for the idea. Nice cals as well; what is the activity level to be eating that much? Also, 6 easy reps for over 300lbs on back squats is nice.

[MarkVI]

Originally Posted by IndianForeigner

Hmmm, frozen PB, I don't think that I've ever tried that; thanks for the idea. Nice cals as well; what is the activity level to be eating that much? Also, 6 easy reps for over 300lbs on back squats is nice.

My girlfriend said "hey try this!" and I did....and I can't eat non frozen peanut butter because it's just not right anymore lol.

Activity level? er....2 cardio sessions a week, walking around campus....I do swing dancing for 2 hours once a week...maintenance job on the weekends....and destroying all my muslce fibraz in the gym.

[IndianForeigner]

Oh, I see, it must be the genetics.

[MarkVI]

SO.....Terrible Workout today (delts) -- it doesn't even count and I won't post it, not sure what's up, but all weights were way way down and I just exhausted. I haven't had a week off in 3 months, might think about. Or just a few extra days....who knows.

Also, workout cut real short due to me straining both anterior delts and they still hurt like a mofo....

[AndrewWard123]

Originally Posted by MarkVI

SO.....Terrible Workout today (delts) -- it doesn't even count and I won't post it, not sure what's up, but all weights were way way down and I just exhausted. I haven't had a week off in 3 months, might think about. Or just a few extra days....who knows.

Also, workout cut real short due to me straining both anterior delts and they still hurt like a mofo....

You should have taken my advice on Facebook!

lol just kidding man. Everyone has bad workouts... Hell, all my workouts are bad LOL.

Your legs are improving at an extremely scary rate... Watch out Branch Warren!

[soundcheck129]

Originally Posted by MarkVI

SO.....Terrible Workout today (delts) -- it doesn't even count and I won't post it, not sure what's up, but all weights were way way down and I just exhausted. I haven't had a week off in 3 months, might think about. Or just a few extra days....who knows.

Also, workout cut real short due to me straining both anterior delts and they still hurt like a mofo....

A terrible day for you is probably still a better workout than the average Joe Bro. Everyone has off days, especially when you've been tearing it up that long without rest.

[ehlisl]

Originally Posted by MarkVI

SO.....Terrible Workout today (delts) -- it doesn't even count and I won't post it, not sure what's up, but all weights were way way down and I just exhausted. I haven't had a week off in 3 months, might think about. Or just a few extra days....who knows.

Also, workout cut real short due to me straining both anterior delts and they still hurt like a mofo....

Whenever I start to go BLEAH.... I take 2-3 days off, then I'm good as new. Remember you gotta rest to grow.

[MarkVI]

Originally Posted by AndrewWard123

You should have taken my advice on Facebook!

lol just kidding man. Everyone has bad workouts... Hell, all my workouts are bad LOL.

Your legs are improving at an extremely scary rate... Watch out Branch Warren!

I did bro! I didn't train wednesday lol. Thanks for compliment, I need to get these suckas back to top speed!

Originally Posted by soundcheck129

A terrible day for you is probably still a better workout than the average Joe Bro. Everyone has off days, especially when you've been tearing it up that long without rest.

Yes true....but not this one .....

Originally Posted by ehlisl

Whenever I start to go BLEAH.... I take 2-3 days off, then I'm good as new. Remember you gotta rest to grow.

That's the plan man!

[MarkVI]

Delts

Seated Smith Press
**bar = 15**
12,10,8, 5+3 (205) PR!! drop to 125 x 6+2

Side laterals - superset front
30 x 12 x 2 --- 20 x 8 x 2
35 x 10 --- 20 x 8
40 x 8 --- 20 x 8

Cable side laterals
3 x 10 @ "15"lbs -- 1 giant set

Upright Smith Rows
95 x 10 x 3

Went back, did it right today. Smashed the delts and I feel great -- I've been getting 8 hours minimum sleep now instead of 6-7. Been making all the difference, as well as adding 25grams of fat pre bed.

[soundcheck129]

Back in action, great workout! That is a downright beastly PR, I thought I was in Tommy's log for a second.

I wish I could get that much sleep. As for the pre-bed, does that mean we're both slamming 120 grams of fat as a prelude to slumber now?

[MarkVI]

Just 50 . The downside to getting that much sleep is I literally have zero freetime for anything....everything is scheduled tightly from the time I get up to the time I go to bed.

lol, if this was tommy's log it'd go like:

Smith Press

550 x 20 + 10

Lateral Raise

100's x 15 (warmup) 160's x 10

Upright Row

200 x 10^20 + 3

[IndianForeigner]

Wow, those are some insane side lateral I agree with the sleep comment. Even one extra hour makes me feel so much more refreshed.

[soundcheck129]

Lmao...you know you're hardcore when you have to use exponents to denote weights.

[AndrewWard123]

Woohoo awesome workout mate!

I am really happy to see you are progressing so well

[MarkVI]

Originally Posted by IndianForeigner

Wow, those are some insane side lateral I agree with the sleep comment. Even one extra hour makes me feel so much more refreshed.

That hour...man, makes all the difference. only got 6 last night and today I'm like blahhhh. oh well, I'm just going to nap at work on my breaks lol.

Originally Posted by soundcheck129

Lmao...you know you're hardcore when you have to use exponents to denote weights.

This would be true!

Originally Posted by AndrewWard123

Woohoo awesome workout mate!

I am really happy to see you are progressing so well

Thanks man - really pushing.

[cyde]

Those are some gnarly medial/front delt giant sets. I can't wait to throw up 40's like that.

[MarkVI]

Originally Posted by cyde

Those are some gnarly medial/front delt giant sets. I can't wait to throw up 40's like that.

Thanks man -- you look awesome!! I'm sure you could throw the 40's around

[MarkVI]

Back

Wide Grip Pulldowsn
12,10,10, 6 RP 3 (225 PR!) drop to 165 x 8

Tbar Rows
12,10,8, 5+ 3 (6 plates PR!) - triple drop set to death with forced reps on all drops.
4plates x 12

Hammer Strength plate loaded row
**one side at a time**
10/10 5+ 3 (4plates and a 35 PR!) drop to 3 plates x 8

Rack Deads
315 x 10
405 x 8
315 x 8

BW Pullups
10,5,5

Back was done by the time deads came around so I kept it lighter weight to stay safe - the tbars strain hard (though strain in the right way) Static Stretching at the end of the Workout

Am getting tired of eating, well not eating -- but of walking around bloated all day

[ehlisl]

Solid workout Alex. PR's with Pullups as a finisher, good stuff

[soundcheck129]

Good stuff, tearing it up! I feel you on the bloating, I feel like my life is a parade and I'm a big inflatable float. Any idea what your weight is at?

[MarkVI]

Originally Posted by ehlisl

Solid workout Alex. PR's with Pullups as a finisher, good stuff

yeah! the pullups were great because I usually have no strength for them even after 1 lift lol

Originally Posted by soundcheck129

Good stuff, tearing it up! I feel you on the bloating, I feel like my life is a parade and I'm a big inflatable float. Any idea what your weight is at?

oh geeze join the club, with deadly gas that shatters windows....but no smell


Anyways -- no idea for weight, we will find out on tuesday