MarkVI -- might as well get big right?

[Bonny_Lassie]

Agreed...and it's nice because i have NO bosses. 1 guy I answer to that is about 400 miles away at an office lol, and I talk to him maybe 1 time per week when I send in my reports and we go over security footage.

And you can make faces and finger gestures at him over the phone if he's being a pain in the arse! *Hope it's not webcam.....

[raiku5]

^
x2 lol soo how's life been treating you?

[lorinelise]

I hope it wasn't too dark, I'm guessing you appreciate the sun more as your day brightens.

-I've come to the conclusion that we wouldn't appreciate (or even know) that it was dark unless we have experienced sun...and during the sunny times it seems you can better determine what your actions need to be when there is no light.

I feelz better today Maybe it's the cookies and creme Hershey bar lol.......How bout you?*

[MarkVI]

And you can make faces and finger gestures at him over the phone if he's being a pain in the arse! *Hope it's not webcam.....

Haha, he's so awesome, he's ex CIA so most conversations are one sided....but he's a great boss

^
x2 lol soo how's life been treating you?

BUSY It's ok.

[img]http://icanhascheezburger.files.wordpress.com/2010/12/76f2ef67-0443-4957-bfdd-38e23f081707.jpg[/im

I feelz better today Maybe it's the cookies and creme Hershey bar lol.......How bout you?*

Glad to hear it! All better heer too, I no more has teh sads. I don't know what was up, nothing crappy has been happening in my life, inb4smitted lol.

That Hershey bar is their best, even over dark chocolate with almonds. I've had roast allllll day! Crockpotted it overnight and today it's like buttah but bettah

Do you still work at Golds? I'm moving and I have an interview for membership sales at the local one there lol.....I don't know if I'd even accept if I get it.

[lorinelise]

Glad to hear it! All better heer too, I no more has teh sads. I don't know what was up, nothing crappy has been happening in my life, inb4smitted lol.

That Hershey bar is their best, even over dark chocolate with almonds. I've had roast allllll day! Crockpotted it overnight and today it's like buttah but bettah

Nothing crappy has happened to me lately, not really (LOTS of crappy in December/January lol), just some issues with certain peoples. So I don't have much to whine about

We had a giant cookies and cream bar, and a giant milk chocolate cookies and cream bar...the milk chocolate version is delish. Though I'm chocolate-ed out and would loooooove some bettah-than-buttah roast!!

Do you still work at Golds? I'm moving and I have an interview for membership sales at the local one there lol.....I don't know if I'd even accept if I get it.

I do not. Sales can actually be a great spot though, depending on how they run their commission %, so it's definitely worth the interview!

[ErickStevens]

That won't be bad - what's the cut for? just mini cut to resume bulking? make the next prep easier?

Exactly.

[MarkVI]

Nothing crappy has happened to me lately, not really (LOTS of crappy in December/January lol), just some issues with certain peoples. So I don't have much to whine about

December-January of this last year suuucked for me too, we could have commiserated lol. Everything on the up and up = win.

We had a giant cookies and cream bar, and a giant milk chocolate cookies and cream bar...the milk chocolate version is delish. Though I'm chocolate-ed out and would loooooove some bettah-than-buttah roast!!

I didn't know they made that. Sounds awesome and the word GIANT never disappoints. I should have taken a picture of the roast, 3.75lb London Broil slow cooked for 9 hours with some awesome spices and herbs...I still have some!

I do not. Sales can actually be a great spot though, depending on how they run their commission %, so it's definitely worth the interview!

Yeah the commission is what would make it worthwhile for me.....and not have to work 40 hours a week to pay bills ftw. I'll have to see - I hate job hunting.


it's sunday and it's gorgeous outside!

Exactly.

Right on man, I'm fighting the urge to do the same...but as I have no show in mind and am still around 13....it wouldn't be right for me yet. Feels good to be lean though, enjoy it for me.

[MarkVI]

Back/rear delts
* Denotes work sets

Close Grip pulldowns
*180 x 11
*210 x 7+3 drop to 135 x failure

Tbar Rows
3ps x 15
4ps x 12
*5ps x 10
*6ps x 6+2 drop to 4ps x 6

HS Front pulldown
*2pps x 8-10 x 3

CS rows -- reardelts/traps/upperback
*3 x 10-15

Stiff Arm pulldown
*3 x 12-15

Post WO cardio - 15 minutes.

Absolutely demolished back. Will be reducing cals a little and upping some cardioz....feeling fat, but damn sexy



waitwut?


Food:

#1 Cinnamon Scone from Starbucks + a triple americano and a Shake
#2 10 oz chicken and broccoli + 2 granola bars
#3 Post Workout - 1 titan supreme bar + 3 ostrim
#4 8 oz London Broil Roast with romaine and a couple of cups of cereal
#5 8 oz London broil Roast with peppers/onion/broccoli and 2 small red potatoes
#6 12 oz London Broil Roast

And my almighty roast is all gone...it was a 4lb roast. Ate ~ half each day over two days It was so good and only cost $10.00! Don't know what macros are...Protein was ~320 and that's good enough counting for today lol

[ErickStevens]

Right on man, I'm fighting the urge to do the same...but as I have no show in mind and am still around 13....it wouldn't be right for me yet. Feels good to be lean though, enjoy it for me.

Not going to lie - I really just want to hit 200lbs so I can pull a 600lb DL and say I can lift 3x my bodyweight off the ground.

[determined4000]

How long does a workout like this typically last (not including cardio)?

[MarkVI]

Not going to lie - I really just want to hit 200lbs so I can pull a 600lb DL and say I can lift 3x my bodyweight off the ground.

That's sick! I'm nowhere close to that lol. My best pull was a 5 sets of 5 @ 455....I am thinking of a pwerlifting meet in october so maybe I'll try to max it out then.

You're pulling close to 6 right?

How long does a workout like this typically last (not including cardio)?

Took about 45 minutes from start to finish and then another 15 for cardio, I was in and out in about 75 minutes since I usually schmooze for a bit and after cardio I foam roll my legs.

[lorinelise]

Yeah the commission is what would make it worthwhile for me.....and not have to work 40 hours a week to pay bills ftw. I'll have to see - I hate job hunting.

Job hunting FTL...it bites. Especially trying to work it around a school schedule, or vice versa!

it's sunday and it's gorgeous outside!

Notsomuchgorgeous here yesterday I think you could cut the humidity outside with a knife, srs. But this morning was beautiful, maybe it will stay? Please?!

#1 Cinnamon Scone from Starbucks + a triple americano and a Shake
#2 10 oz chicken and broccoli + 2 granola bars
#3 Post Workout - 1 titan supreme bar + 3 ostrim
#4 8 oz London Broil Roast with romaine and a couple of cups of cereal
#5 8 oz London broil Roast with peppers/onion/broccoli and 2 small red potatoes
#6 12 oz London Broil Roast

Nice W/O. And schmoozing. And I'm jealous of your scone. And delicious roast. And all your ostrim

Oh and PS! You may want in on this:*http://forum.bodybuilding.com/showth...hp?t=137065053 Needz moar Alex

[braggable]

Strong w/o Alex! A lot of good stuff in there. T-Rows are up there!

Strong eats too, mirin da roast!*

[MarkVI]

Job hunting FTL...it bites. Especially trying to work it around a school schedule, or vice versa!

[img]http://images.cheezburger.com/completestore/2011/5/10/8452b80c-b8b3-49fa-834e-7d5718321b99.j

Notsomuchgorgeous here yesterday I think you could cut the humidity outside with a knife, srs. But this morning was beautiful, maybe it will stay? Please?!

Had a nice reply to some comments on here and then pressed the ******** tab on accident and it all disappeared. another reason I hate ********!

-I'm really hoping on getting a similar gig to what I'm working now, but it'll be real tough. Might stoop down to Starbucks or similar for class schedule.
-Our weather here is "bad" but you would laugh derisively at me because compared to East Coast summer...it's nothing. Summer in Boston made me want to try and grow gills.
-I looked at your weather report :sadpanda:....

Nice W/O. And schmoozing. And I'm jealous of your scone. And delicious roast. And all your ostrim

Oh and PS! You may want in on this:*http://forum.bodybuilding.com/showth...hp?t=137065053 Needz moar Alex

W/O was intense and today my back feels like it's been beaten to the consistency of cubed steak. The scone and Ostrim was pretty epic as was the roast....I want to go get another one but I'm not sure if I could cook it as perfectly this time lol.

You'll get all the Alex you can handle in your log....I can't wait to check it out! I'm predicting it's already on page 3 or 4 filled with pictures of nom and intrawebz admirers?

Strong w/o Alex! A lot of good stuff in there. T-Rows are up there!

Strong eats too, mirin da roast!*

Tbars were intense! I could have gotten 10 I think on 6 plates if I hadn't done so many working up to it. I just want to be able to deadlift and bb row again...that's when things will get nastier.

[Leprechauns1021]

Roast sounds epic. As a fellow meat-man, what's your favorite way to prepare chicken/beef? Any marinades, tips, tricks you like?

Worst part about living in an apartment is not being able to grill...which normally would be my favrorite way to cook meats/veggies. :/

[MarkVI]

Roast sounds epic. As a fellow meat-man, what's your favorite way to prepare chicken/beef? Any marinades, tips, tricks you like?

Worst part about living in an apartment is not being able to grill...which normally would be my favrorite way to cook meats/veggies. :/

Because I do eat a lot of it, I don't usually put a lot into making my meat, but everyone says my meat tastes really good...wait a minute that sounds...whatever.


Favorite recipes as of now:

Stir fry chicken - dice it up, throw in broc or peppers/onions etc. 1/2 tsp of Worcester sauce for a bit of salt flavor and then add smoked paprika and a bit of chili powder. It's great, and I can make a dijon/sour cream sauce to put on top if needs be.

Thin sliced beef - put it in a hot skillet after it has been rubbed with Cumin/Paprika/mustard seed that has been ground, cook till just done, lay on a bed of romaine and put Parmesan reggiano on it

Chicken Bake (I don't like baking in the summer obviously) - buy some of those big ol chicken breasts and slice down the middle - stuff with asparagus/garlic/clove/shallot and bake with italian seasoning and sea salt on top. Then profit! You could also add bacon but I don't like smelling like bacon so I don't.

Roast: Crock pot on low overnight (9 hours for a 4lber), add in Potatoes, carrots, onions, garlic and whatever else you like as far as seasoning (I use a dijon/sour cream sauce as well as Worcester sauce) and let it go to town. Then you can make sandwiches with it because the roast is so tender...or just eat it by the fistful like yours truly.

[Bonny_Lassie]

H
-I'm really hoping on getting a similar gig to what I'm working now, but it'll be real tough. Might stoop down to Starbucks or similar for class schedule.

Don't give us that crap that you MIGHT have to stoop down to Starbucks.......U KNOW that you really want to work there for the free cinnamon scones and all you can drink coffee...



Oh and I doubt your weather can be worse that here in Scotland

[MarkVI]

Chest

Flat BB
**slower tempo, not quite 3 counts*
225 x 15
255 x 12
255 x 10
255 x 8

Incline DB
*3 second negatives*
90 x 11
90 x 9

Hammer Strength Decline
*3 second negatives*
2pps x 12
2pps x 10 x 2

Incline Fly's
**2-1-3-2 tempo**
45 x 12
40 x 15 x 2

Post WO cardio - 20 minutes

Didn't play the failure game today, I was SO wasted from my back workout from yesterday. Felt like a great WO though! Big ol pump.

During DB presses I almost got kicked in the arm by some pretentious East Indian guy in flip flops....my gym even has a hippy yoga area...

[ErickStevens]

That's sick! I'm nowhere close to that lol. My best pull was a 5 sets of 5 @ 455....I am thinking of a pwerlifting meet in october so maybe I'll try to max it out then.

You're pulling close to 6 right?

545 was my last PR but I think I have at least 585 in me if not 6. *

[DTrulez616]

He was probably trying to give you a spot.

Impressive Pressing as always! High reps at that weight is crazy.

[MarkVI]

545 was my last PR but I think I have at least 585 in me if not 6. *

Damn. I've moved 545 for a couple and was literally sick for two days lol...that's so much weight

He was probably trying to give you a spot.

Impressive Pressing as always! High reps at that weight is crazy.

haha, I think you're right man. so annoying! The pressing is not impressive....let me remind you that I am 5'6.5''.....my ROM is not all that much haha.

[determined4000]

let me remind you that I am 5'6.5''.....my ROM is not all that much haha.

Ill gladly take 2 of your inches and 25 lbs if you are willing

[MarkVI]

Ill gladly take 2 of your inches and 25 lbs if you are willing

No WAY! You have any idea how it is to gain 25lbs?! It would take years to gain that back lol. Unless you want the water and fat....I wouldn't mind being a shredded 170.....as far as height, I really like my height so again...tough luck champ.

[MarkVI]

Oh yeah FOOD:

I'm going to take some pictures I think of my meals....because everyone loves food pronz of what I eat day in day out.

#1 - 1.5 cup oats + 4 egg whites + graham cracker crumbs, dark cocoa powder and 2marshmallows + coffee shake (2 scoops of nasty scivation whey)
#2 - Post Workout - 1 costco FFFY swirl + 10 oz honey roasted turkey
#3 - 8 oz shredded Chicken cooked in salsa with 1 oz cheese in a wrap (burrito)
#4 - See #2 -
#5 - See #2 - no cheese
#6 - Fruit salad with yogurt/whey/shredded coconut
#7 - See #2 - no wrap

~350/350/75


Holy crap that chicken stuff I made was good (another crockpot thing...slow cooked then shredded

[lorinelise]

In 4 food pronz! Ha, determined, you can have 25 of my lbs

[MarkVI]

In 4 food pronz! Ha, determined, you can have 25 of my lbs

I want to give the polar bear a hug....but he would bite my head off ... and that's nosogood.

Here is some pronz....and 25lbs to lose? Lorin...NO lol



Tupperwared for later. It's 10 oz chicken stir fry with broccoli, seasoned with a touch of sea salt and smoked paprika. Smells sooo good.

[Leprechauns1021]

Because I do eat a lot of it, I don't usually put a lot into making my meat, but everyone says my meat tastes really good...wait a minute that sounds...whatever.


Favorite recipes as of now:

Stir fry chicken - dice it up, throw in broc or peppers/onions etc. 1/2 tsp of Worcester sauce for a bit of salt flavor and then add smoked paprika and a bit of chili powder. It's great, and I can make a dijon/sour cream sauce to put on top if needs be.

Thin sliced beef - put it in a hot skillet after it has been rubbed with Cumin/Paprika/mustard seed that has been ground, cook till just done, lay on a bed of romaine and put Parmesan reggiano on it

Chicken Bake (I don't like baking in the summer obviously) - buy some of those big ol chicken breasts and slice down the middle - stuff with asparagus/garlic/clove/shallot and bake with italian seasoning and sea salt on top. Then profit! You could also add bacon but I don't like smelling like bacon so I don't.

Roast: Crock pot on low overnight (9 hours for a 4lber), add in Potatoes, carrots, onions, garlic and whatever else you like as far as seasoning (I use a dijon/sour cream sauce as well as Worcester sauce) and let it go to town. Then you can make sandwiches with it because the roast is so tender...or just eat it by the fistful like yours truly.

Excellent! I tried the stir-fry yesterday and it was good. I was aware of worcester sauce, but never used it for anything. I think its adds a nice flavor for sure. Going to stuff a chicken (...) sometime this week. I've done it before with spinach and feta and it was really good..will try with garlic/shallot/asparagus next. Roast sounds like it would be soo damn good. I'll probably hold off on that for awhile though..seems like counting macros would be difficult unless I ate the whole thing.*


Chicken stir-fry looks good as well..reminds me of what I had for lunch almost every day back in High School. That or a PB&J sandwich.*

[raiku5]

Keep up the good work man! and just to add I think you've helped me the most!*

[determined4000]

Keep up the good work man! and just to add I think you've helped me the most!*

no he's helped me the most

[raiku5]

no he's helped me the most

]
lulz wanna fight about it jk