MarkVI -- might as well get big right?

[MarkVI]

Legs

Leg Extensions
4 x 20

Squats
135 x 20
225 x 15 --> not gonna happen with back.

V-Squat
3pps x 25 RP 5
4pps x 15 RP 5 RP 3
5pps x 12 RP 3
5pps+25 x 10 RP 3

Lunges - bodyweight
100 yards x 2

Leg Extensions
2 x ? at rep 8 switched to hellraiser reps and forced reps. and rest pause....absolute death

Adductor
3 x 20

Squats aren't happening yet. No problem....still killed it, qaud spasms ftw.Those lunges were absolutely brutal.


Diet:
#1 - 1.5 cups oats + 6 egg whites + 1.5 scoop whey + glass of milk
#2 - 10 oz chicken breast + 1 large white potato and romaine
#3 - 10 oz london broil + broc and a big apple
#4 - 2 titan protein bars
#5 - 10 oz chicken Breast and 2 oz almonds
#6 - TBA

[determined4000]

v-squat?
plz explain
thanks

[foodpr0n]

^^ CLICK ME!

[MarkVI]

v-squat?
plz explain
thanks

See below

^^ CLICK ME!

Yup -- this one has a little bit of a retarded ROM and I do it for quads so 5+25 is not even that heavy. When my back is 100% I'll be doing that much as my 2nd or 3rd lift.

[InfinityBeyond]

Good looking eats man. Sorry to hear about your back, I didn't even know that you had injured it. Shows how oblivious I am.
Sounds like a great workout anyway. I wake up and actually dread legs. I've grown to rather like squats though whilst I am actually doing them.

I'm genuinely starting to feel bad about the amount of junk food I eat. My progress will not be hindered by eating the way that I do will it? Body comp. will be exactly the same I assume?

[MarkVI]

Good looking eats man. Sorry to hear about your back, I didn't even know that you had injured it. Shows how oblivious I am.
Sounds like a great workout anyway. I wake up and actually dread legs. I've grown to rather like squats though whilst I am actually doing them.

I'm genuinely starting to feel bad about the amount of junk food I eat. My progress will not be hindered by eating the way that I do will it? Body comp. will be exactly the same I assume?

Hurts today! Work was done....Doesn't really matter what exercises you do as long as you know how to work the muscle properly.


Don't feel bad about the junk food bro, you're eating that way because you like it. You're getting in at least 2k-2.5k of quality food (oats, chicken/tuna, broc, fruit etc....) which should provide enough for ya. I think that if you end up having lower calorie days that you still consume the same amount of quality micronutrient dense foods and just have smaller portions of the sweets.

[InfinityBeyond]

Sounds like a plan. Thanks a lot man.
When I'm 195lbs and as experienced as you, I'll make sure to help someone like me out. Keep the cycle going

Thanks for everything.

[MarkVI]

Sounds like a plan. Thanks a lot man.
When I'm 195lbs and as experienced as you, I'll make sure to help someone like me out. Keep the cycle going

Thanks for everything.

Keep killing it dude and you'll keep growing.

















Thinking of switching to PHAT. thoughts?

[MarkVI]

Back

Reverse Grip pulldowns
1x15
1x12
1x10
1x8+4

Tbar Rows -- These did NOT hurt my back!
2ps x 25
3ps x 20
4ps x 12
5ps x 8+2

HS high rows
2pps x 10
2pps x 8 x 2

Chest supported Rows -- upper back
2 x 12

Wide Grip pulldowns
3 x 10


In and out in 45 minutes. Absolutely demolished my back. It looks like a lot of volume but the first two exercises I approached in a HIT fashion, the last 3 were straight sets.

I always train each set to positive failure after warmups and then usually take a few sets (or more depending on bodypart) past failure. Tbar rows were all done to failure. SO happy those didn't stress my back at all. Tried BB rows, those aren't going to happen real soon but I'm optimistic about deads in the next couple weeks.

Diet thus far:

#1 - 1.5 cup oats + 1.5 scoops whey + 2 eggs
#2 - 1.5 cup oats + 1.5 scoops whey + 2 eggs
#3 - 10 oz chicken + 3 tortillas in fajitas
#4 - See meal 3
#5 - See meal 3
#6 - TBA

Yeah, not much variety today lol....I need to go shopping but funds are tight because of some hyooge life changes that are happening with me right now.

[Bnizzle163]

I definitely say give PHAT a go. I personally loved it . It's a bit too much volume for me though and I had to modify it a bit, but it's definitely a solid routine IMO.

[determined4000]

anything over a individual muscle group split IMO

[raiku5]

400grams protein IN SHOCK :O

[MarkVI]

I definitely say give PHAT a go. I personally loved it . It's a bit too much volume for me though and I had to modify it a bit, but it's definitely a solid routine IMO.

I'm worried about the upper body days....I have never liked doing chest and back in the same workout....maybe a push pull variation? Legs only need to get hit once a week for me.

anything over a individual muscle group split IMO

Yeah that's what the research says but I've always had more success with a single BP rotation, especially with prioritizing weak spots.

400grams protein IN SHOCK :O

Eh, it's not so hard lol

[MarkVI]

Chest

Flat Bench Press
225 x 15
275 x 8
275 x 6 x 5

HS Incline Press
2pps x 8-12 x 3

HS Decline Press
2pps x 12 x 2

Post WO cardio - 20 mintues.


Used a slower count (not quite a 3 second negative) on the bench today, and a full 3 second on the machine presses. Major pump was had. Overall a great workout, joints felt great and Growth will be occuring! I really like the 5x5 or rather 6x5 today, my joints weren't beat to hell and no sets were taken past failure so it gives my chest and CNS a bit of a break.


This workout had to be done fasted unfortunately but here is the Post WO so far

#1 2cups oats + 2.5 scoops whey + 8 egg whites
#2 12 oz chicken fajitas
#3 Pizza @ california pizza kitchen
#4 More chicken Fajitas ~ 10 oz
#5 Fruit and carbmaster yogurt
#6 Zero Bar with a shake

Macros: ~ 300/450/75 P/C/F

[Leprechauns1021]

http://www.simplyshredded.com/mega-f...ated-2011.html

If doing chest/back together is the only thing holding you back, heres his most updated split that has back/shoulders and chest/bis/tris together.

[ErickStevens]

Jelly of that chest strength. Nice pressing homes.

[raiku5]

Killin it!

[franko man]

nowayy! MARK starting a bulking log too!?!
Awesome stuff! Definitely IN.
you're one of my fav posters on this forum, Mark.

All the best!

[mike201011]

Wow man, strong chest! Mirin hard

Do you cook in bulk? I assume you do.
How long generally does the food stay?

Thanks man and keep killin it Mark!!

[MarkVI]

http://www.simplyshredded.com/mega-f...ated-2011.html

If doing chest/back together is the only thing holding you back, heres his most updated split that has back/shoulders and chest/bis/tris together.

Still has chest/back together for power day...I guess I could look into it and try it out but, yeah we'll see. Thanks a lot bro!

Jelly of that chest strength. Nice pressing homes.

Hopefully it's the start of some big gains to come!

Killin it!

Only way to do it

nowayy! MARK starting a bulking log too!?!
Awesome stuff! Definitely IN.
you're one of my fav posters on this forum, Mark.

All the best!

Thanks man, glad you're along for the ride!

Wow man, strong chest! Mirin hard

Do you cook in bulk? I assume you do.
How long generally does the food stay?

Thanks man and keep killin it Mark!!

I do cook in bulk,but I also like to cook 2 or 3 meals to eat a day, other than breakfast. but i'm not above precooking for a few of days if I know I'm working a lot....in August I'll be working 3 14 hour shifts a week while house hunting, moving 200 miles away, looking for a new job and getting ready for school....so it shall be interesting,

[lorinelise]

Morrrrningggg! I've had my fair share of caffeine so far today

[MarkVI]

Morrrrningggg! I've had my fair share of caffeine so far today

I think you might still have a little blood in your caffeine system, better drink 100 cups of coffee to be sure! I want that puppeh, I'm shopping around for a best friend and he could fit the bill.

In other news.....wow.

[Leprechauns1021]

Lol, I was focused on the hypertrophy days with chest/back, didn't even consider power days. In that case, I think a push/pull variation would work very well. Are you looking into making it 8 day split, or only doing legs 1x week like you suggested?

I will say though, chest/back together on power days isn't bad at all if you've never tried it. Since it's only a few reps per set, I don't really feel fatigued to where it impacts my chest or back exercises.

[Bonny_Lassie]

Newark Castle FTW! That's in Port Glasgow right or right outside of it? There's a really nice park. I went to Greenock just for a day and part of that was a trip over to newark castle. SO cool. have you been there?




Day's been fun so far. At my moms and helping her with a lot of things since she has cancer and can't do a whole lot at the moment. I am TIRED. But time to go hit legs for the first time in a month or so because of a back injury flare up....wish me luck

I have indeed been there, but not for a few years. I'm in the West End of Glasgow....you been there?

Really sorry to hear that your mum has cancer. Sending her my best wishes for recovery over the Atlantic !

Thinking of switching to PHAT. thoughts?

I've recently started PHAT and am loving it! Couldn't recommend it more!

I will say though, chest/back together on power days isn't bad at all if you've never tried it. Since it's only a few reps per set, I don't really feel fatigued to where it impacts my chest or back exercises.

^^^This! Plus you can take loads of rest between sets/exercises!

[lorinelise]

I think you might still have a little blood in your caffeine system, better drink 100 cups of coffee to be sure! I want that puppeh, I'm shopping around for a best friend and he could fit the bill.

In other news.....wow.

Bahaha I love you...that's actually kind of based in curiosity/experimenting and my findings have been pretty much exactly what I expected. lol

I almost bought a puppy a couple weeks ago! Good thing I slept on the decision though She was a wild thing!

[MarkVI]

Lol, I was focused on the hypertrophy days with chest/back, didn't even consider power days. In that case, I think a push/pull variation would work very well. Are you looking into making it 8 day split, or only doing legs 1x week like you suggested?

I will say though, chest/back together on power days isn't bad at all if you've never tried it. Since it's only a few reps per set, I don't really feel fatigued to where it impacts my chest or back exercises.

yeah....I might try it out. I want to but don't want to break what's been working so well.

I'll only be doing legs 1x per week because they overpower my upper body and there's no need. Though sometimes I will have a Deadlift day and hit hams directly.

I have indeed been there, but not for a few years. I'm in the West End of Glasgow....you been there?

I'm not sure which way was west lol -- is that near the botanical garden? That was a lot of fun.

Really sorry to hear that your mum has cancer. Sending her my best wishes for recovery over the Atlantic !


I've recently started PHAT and am loving it! Couldn't recommend it more!

Thanks...it's rough right now but things will get better. PHAT sounds like a lot of fun

Bahaha I love you...that's actually kind of based in curiosity/experimenting and my findings have been pretty much exactly what I expected. lol

I almost bought a puppy a couple weeks ago! Good thing I slept on the decision though She was a wild thing!

Glad to see we're on the same page . I've been zooooming today, My house looks amazing now.

What kind of puppy was it? I'm looking at a German Sheppard or Lab

[raiku5]

What's PHAT?

[dustinh6719]

Awesome log man, lurkin'.

What's PHAT?

Layne Norton's Power Hypertrophy Adaptive Training.

[raiku5]

Oh....Keep up the good work brother

[MarkVI]

Arms

BB curls
90 x 15
100 x 10 x 2
100 x 8

Low Pulley cable curl - wide grip
3 x 8-12

Incline DB curls
35 x 10 ish x 3

Rope pressdowns
5 x 12-20, few drop sets to failure

OH Tricep Extension
100 x 15
100 x 12
120 x 8 drop to 70 x failure

Great Workout today. Very good pump.

Meals

#1 - 1 cup cream of wheat + 4 eggs + 2 scoops whey
#2 - fruit salad W/yogurt and whey
#3 - 12oz Roast Beef Sandwich and veggies
#4 - Chicken Fajitas - 10 oz W/2 small tortillas
#5 - See #4
#6 - 8 oz steak and some asparagus
#7 - Whey dough with strawberries

Also Hiked today.