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

[141455675]

PR's in contest prep

That's how you knwo you're killing it bra!

[MarkVI]

that is a brutal workout man! way to kill it!

Thanks bro!! I'm STILL feeling it today, deciding to lighten up on the laterals and squeezing extra hard was a good choice!

Awesome log man

Thanks bro, nice wheels in your avi!

great workout! Delts for days homie

Cannon BAAAAAAAAAAAll

Must've been some epic calf workout to burn those extra cals You've still got enough time to get back on track; don't sweat it, so to speak (or maybe you should, lol)

It definitely is cool seeing the results of others on here; it really inspires you to push through so that you can experience the same thing

Get after it man, put in work and see the results! and yeah epic pumps - I measured lol and 18.75

PR's in contest prep

That's how you knwo you're killing it bra!

True dat my friend, truuuue dat! How're your workouts going?

[MarkVI]

Back and biceps

Wide grip lat pulldown
120 x 12
135 x 12
150 x 12
165 x 10 x 2 last set drop to failure then immediately wide grip pullups -- got 6!!
Hammer Iso Row Superset with Stiff arm pulldowns
2pps x 12, 12, 10 (unilaterally done) --- 3 x 10-15
Tbar rows (old school) Superset with Stiff arm pulldowns
2pies x 12 --- 4 x 10-15
3pies x 10 x 2
2 pies x 8 rp 6 rp 4
Close, reverse grip pulldown Superset with Smith Rows
3 x 8-12 --- 3 x 8-12
Racked Dead lifts
315 x 10
315 x 7 rp 3 rp 3 rp 2 rp 2 rp fail lol BIG set here

Preacher EZ curls
3 x 15, 12, 12
Seated DB curls - drop to standing DB curls
4 x 18, 15, 15, 12 all sets drop to standing DB curls for another 5-8 or so with a lighter weight

AM cardio fasted - 60 minutes Post WO - 30 minutes

EPIC EPIC EPIC back workout, The lat pulldowns were absolutely money, such an awesome MMC and the lats fiiilllled with blood. Deads at the end were ridiculous, I didn't go heavier cause I've been having lower back tightness, not pain, but playing it safe.

When I got to biceps I had nothing left lol, I used lighter weights and just focused on getting the best pump I could which turned out to be great....used very slow negatives to cause extra damage

[5Six]

All about the MMC man, it's all about the MMC. And looks like you got that down.

I try for the MMC on deads, but it's somewhat hard there, since there's so much sh*t going on

[DTrulez616]

You definitely killed that! Friggin drop sets and than finishing it with Rack Deads, thats crazy stuff. You just keep killing it! Cereal killer for sure!

[The_Animal11]

so much pulldowns!!

[fgfan1]

lol from now on i think i'll just post something when you DON'T have an awesome workout

what's your morning weight at?

[CainKillingAbel]

Subbed...

Great log!

How often do you switch up exercises? I heard that variety is important in even the most trivial training routine/muscle group.

How often do you go to a doctor and have him give you a physical (take your blood pressure, etc.)?

Suggestion:

I didn't read if you get massages, but you can buy a massage chair and use it once a week, or at least once every two weeks. It really helps ease the tension in your muscles, and can even help to build/strengthen when you've plateaued.

[MarkVI]

All about the MMC man, it's all about the MMC. And looks like you got that down.

I try for the MMC on deads, but it's somewhat hard there, since there's so much sh*t going on

I focus on squeezing my shoulder blades together and the traps...that seems to get everything nice and pumped!!

You definitely killed that! Friggin drop sets and than finishing it with Rack Deads, thats crazy stuff. You just keep killing it! Cereal killer for sure!

haha thanks man! The deads were icing

so much pulldowns!!

Feels gooood man. Back hurts so so good today!

lol from now on i think i'll just post something when you DON'T have an awesome workout

what's your morning weight at?

No idea on the weight...I figure I'll check it soon(ish).

Subbed...

Great log!

How often do you switch up exercises? I heard that variety is important in even the most trivial training routine/muscle group.

How often do you go to a doctor and have him give you a physical (take your blood pressure, etc.)?

Suggestion:

I didn't read if you get massages, but you can buy a massage chair and use it once a week, or at least once every two weeks. It really helps ease the tension in your muscles, and can even help to build/strengthen when you've plateaued.

I go to a doctor once every now and then .... last time was due to a major surgery lol...yeah, not good at checkups.

I don't switch exercises all that often because I know certain things work for me, I change tempos and rep ranges and weights though.

[MarkVI]

Chest and Triceps

Incline Barbell -- Superset with abs
135 x 15
185 x 12
225 x 8
225 x 6+2
185 x 8
Hammer Strength Iso Flat Press -- Superset with abs
**total weight**
150 x 12, 10, 10, 8 -- last set drop to 100 x failure
Incline Fly
40's x 12, 10
35's x 14, 10
High pulley Cable Fly ---- FST - 7
7 x 8-20 with 30 second rests squeezing and flexing

Incline skulls
65 x 16, 16, 14, 12 -- um, wow big strength jump on these! ridic pump
Pressdowns
4 x 12-15 all sets were dropped to continue another 8-10 reps....ze pump!!

AM cardio fasted - 75 minutes Post WO cardio - 30 minutes

Well today I was 95% ready to throw in the towel and give up on the show...say screw it, I don't care. I wasn't feeling like I even want to do that show....then I got some great pep talks and had an entire thread of support to do the show and similar stories. Changed my mind completely and I'm HUNGRIER than EVER for this.

Nothing drastic to my diet or cardio to try and get better conditioning, I'm going to follow the plan and work my butt off, literally! The drastic changes set me up for messing up my diet and it's what got me to the horrible mindset I had this morning. I feel so good, to just get up on stage and be called a real bodybuilder.

[IndianForeigner]

Congrats on the change of mindset. It would be a shame to not experience the thrill after putting in so much work. Just keep at it and you'll succeed.


About how inclined do you do your incline presses? I heard some people who don't go above 45 degrees

[DTrulez616]

I actually was bored and skimming through the contest prep section and saw that thread. Man, youre so close and its been a success so far, cant give in yet. Youve been killing it the whole prep.

[NTT91]

Way to get past the bad mindset man! You are gonna look great man, keep pluggin away.

[ErickStevens]

"You may be disappointed if you fail, but you are doomed if you don't try."
- Beverly Sils

[The_Animal11]

glad to hear youre back in the game man. you know youve got my prayers

[MarkVI]

Congrats on the change of mindset. It would be a shame to not experience the thrill after putting in so much work. Just keep at it and you'll succeed.


About how inclined do you do your incline presses? I heard some people who don't go above 45 degrees

Thanks man, wouldn't be a shame at all though.

I do my flies at 45 and same with DB presses - though often I do use 30 degrees cause I feel a lot of stimulation there. I don't know what barbell bench is set at, it's not adjustable -- it feels around 45 though, maybe a bit more. It doesn't really matter however, it's where you feel you're getting the most work done for your individual chest.

I actually was bored and skimming through the contest prep section and saw that thread. Man, youre so close and its been a success so far, cant give in yet. Youve been killing it the whole prep.

Thanks bro -- It's happening! Going to go kill my cardio here in a minute

Way to get past the bad mindset man! You are gonna look great man, keep pluggin away.

Thanks bro, gonna have while doing it too.

"You may be disappointed if you fail, but you are doomed if you don't try."
- Beverly Sils

True dat my friend. I'll continue to watch your log and keep you motivated through november!!

glad to hear youre back in the game man. you know youve got my prayers

Thanks man, it's all up to Him now, I don't have to do a thing but listen and do what I'm told. God is my prep coach

[maneck35]

Glad you're back in the game! Been following your progress eagerly! Hang in there!

[MarkVI]

Glad you're back in the game! Been following your progress eagerly! Hang in there!

Thanks buddy!! Good luck with your training as well -- how's it going?

[MarkVI]

Legs

Leg Extensions
*rest pauses are 2-3 seconds just enough to get a bit of blood out*
120 x 30
135 x 18 rp 7
150 x 13 rp 4 rp 3
150 x 11 rp 5 rp 4
150 x 10 rp 4 rp 4 rp 2
Lunges
3 sets of BW + 90 x 12 steps per side all sets drop to BW only x 12 sets per side
Leg Press
4pps x 12 x 4 ( all sets had a rest pause or two for a few seconds to eek it out to 12)
Superset with
Leg curls
4 x 15

Close Stance Leg press
3pps x 25 x 2
Superset with
Leg extensions - toes in
2 x 12 .... had to use like 90lbs haha, quads were TOAST

Abductors -- superset adductors
3 x 15-25 --- 3 x 15-20

AM fasted cardio - 75 minutes (some inside some outside) Post WO cardio -- couldn't keep pace at 2.5mph so I'm writing up my WO and then heading out for it

Great Workout. I'm still digging the pre exhaust, I feel my quads are weaker than my hamstrings so they really make the rest of the Workout difficult!! They get shot real early versus starting with squats and having my hams and glutes take most of the load.

Good things to come.

[NTT91]

Now thats a leg workout man! Crazy volume and intensity boosters going on there

[K8Stop]

subbed

[Phrak]

Long time lurker. Thought id chime in and offer some support.

Your workouts remain intense its great to see. Very inspirational.

[AndrewWard123]

EEEEK leg rest pause madness!

Keep riding high homie.

[IndianForeigner]

The only way to overcome a weakness is to challenge it headon; great job on that quad smashing, Mark

[ehlisl]

Legs

Great Workout. I'm still digging the pre exhaust, I feel my quads are weaker than my hamstrings so they really make the rest of the Workout difficult!! They get shot real early versus starting with squats and having my hams and glutes take most of the load.

Good things to come.

Great work Alex! Looks like we still have to compete on the same day Keep killing it buddy! Only 17 to go!!

[MarkVI]

Now thats a leg workout man! Crazy volume and intensity boosters going on there

Oh man I'm regretting them today!!! SO much pain

subbed

Glad to have you! I'm going to check your journal out (I thiiink you have one amirite)?

Long time lurker. Thought id chime in and offer some support.

Your workouts remain intense its great to see. Very inspirational.

Great to have you in bro, the support in here really helps with the dieting!

EEEEK leg rest pause madness!

Keep riding high homie.

You know it when are you coming?!

The only way to overcome a weakness is to challenge it headon; great job on that quad smashing, Mark

I wouldn't call them weaknesses, just behind hamstrings. And you're right best way to overcome is headon

Great work Alex! Looks like we still have to compete on the same day Keep killing it buddy! Only 17 to go!!

For sure! But that's ok, we'll get in some killer offseason workouts Luke!

I'm definitely coming down to whenatchee this year to train at that Golds

[A_Hard_Rain]

your workouts are insane man lol, i don't know how you do handle it.

[K8Stop]

Glad to have you! I'm going to check your journal out (I thiiink you have one amirite)?

I do, good sir!

[Flyin Ryan]

Just droppin' in to show some love.

Leg workout looks sick, brother.
The stage is getting so close, keep killing it!

[MIKE6191]

Subbed finally, after lurkin for about two weeks. Keep up the intensity man, you're gonna kill it in the comp!