Marky Marks Journal

[psi_brg]

hey guys finally decided that it would be great for me to put one of these up,

been in the gym for nearly a year now and have gone from 100kg's to 74 gk's and am now back up to 77 kg's 1.88cm tall i have been gaining alot of muscle over the last past 3 months, My goal is to be 80-85 kg of muscle well at least as close to it as possible and do my first bb comp late this or early next year.

Im not a person who just goes to the gym and does weights i do everyweek, i got to the gym with insane focus and intensidy and i alwayz go heavyer than the week before to make sure im progressivly making gains.

i usually go to the gym at lunch time for my cardio while im at work and i either do;

20km 30 minuits or less (PB 27 mins)

2km 15 degree incline 6km walk

either of them depends on if its after my leg work out or not.

I do weights at night most times but here is the programme i follow

Sunday - Legs

Monday - shoulders

Tuesday - Chest

Wednesday - Back

Thursday - Arms

Friday - Abbs

Saturday - Rest

i follow my diet like a religion now but am open for improvements

M1 - Protein Shake, Rolled oats with sultanas

M2 - Sealord Tuna Lite on Yarrows Soy and Linseed bread

M3 - Sealord Tuna Lite on Yarrows Soy and Linseed bread With Protein shake

M4 - Sealord Tuna Lite on Yarrows Soy and Linseed bread

M5 - 5 size 8 Egg Whites with one yolk Omelette with shaved ham inside it on 2 pieces of yarrows bread

M6 - Protein Shake, half a punett of Lite cottage cheese and maybe more oats some times.

Water - 4L average a day

i also have superpump 250 but after my very first jam on it the second one i had 2 days later i didnt feel anything but my arms just got real hard but gotta finish it eh, plus since i work in a office i drink 4-5 max cups of tea a day

ill start writing down my excersizes starting from next week and how much i lift press and reps etc

feedback is cheerished

[marky65]

been in the gym for nearly a year now and have gone from 100kg's to 74 gk's and am now back up to 77 kg's

Thats damn impressive. Did you do that on the program you are on now?

The diet looks pretty good IMO....

The only thing I could see was maybe losing some of the bread.

What are your goals?

[psi_brg]

i lost 35 kg's in 4 and a bit months haha i dont think any "Healthy eating plan" would even get close to that, i was just in a bad place at that time became single and took up being a gym freak to pass the time,

liquid diet:

M1 - up&go

M2 - Protein Shake

M3 - Chicken breast sammy with tomatoe lettuce etc

and working out twice a day and cranking a whole lot of multi vitamins = one super fast way to undernourish body haha biggest and duumbest thing i have done (not really) but it worked well

you think 8 slices of bread is to much? maybe ill drop it to 6 a day and eat the can of tuna in the arvo by itself?

goal is to be 80-85 kg (muscle) then cut up and enter as a ammature body builder

[marky65]

Yeah thats not the healthiest way to do it, but its still gone though and now you can reinvent from where you are.

Do you know what your body fat is?

I am sure you will get to where you want to be soon enough and good luck with it. I will check out your journal

[psi_brg]

nah i havnt had my body fat done but im eager to get one, im quite ripped now but i would like a factually number i can work with

how would you propose me going out and getting a bf % done, where etc

[teamfatboy]

For getting your %bf done, try the Personal Trainers at your gym...might cost a session fee, but you probably want at least four-point skinfolds done.

Marky65's right, if each of those serves of bread is two slives, I'd also be inclined to cut back on the bread - and also mix up the protein sources, maybe some chicken (got a George (foreman grill) ? - it knocks out chicken breasts easy in maybe 8min, no mess, no fuss), or steak (ditto).

How do your meal times work with your cardio and workout timings?

[psi_brg]

yea ill chat to one tonight when i go get it all sorted out so i can get numbers going (is that like a pinch test?)

yea ill be able to get back onto the chicken when the dollars free up a lil more i drink a bit of yellow anchor milk also a day. i totally agree tho gotta get back into the steak and chicken etc

i normally do cardio at 12-1 (lunch at work) then M3 and then M5 an hour before weights at night 7:30 then M6 afterwards/before bed

[teamfatboy]

Yep, the evil pinch test... but treat it as a benchmark, not as a number. Next time, the numbers will show progress...and you seem to have the meal timings and stuff well in hand, so there WILL be progress.

[psi_brg]

yea im not affraid im eager to know what % i have

well tonight i thought i would go and crank the chest by my self my mate was to tired to come, so here goes what i did i feel quite bad ive lost so much flat bench strength :S

Flat Bench:

12x50

10x80

10x80 :'(

Incline dumbell:

10x24

10x26 just

10x26 with a help from spotter

Flat Dumbell:

10x24

10x26

10x30

Smith Machine incline press:

10x30

10x35

6x40 fail

Chest Press Machine:

10x40

10x47

6x47 Fail (completly tired by now)

cable Flys Feet together leaning forward a bit and not bending elbows:

10x7.5

10x10

10x10

cable fly thingys where you bring arms from down at the side to up just above your head:

10x7.5

10x10

over for me totaly nackerd and extremly dissapointed with how much strength my chest has lost (neglect is the main thing doing only incline for the last month)

[psi_brg]

yay holidays are good today on this holiday special is abbs, my food intake so far has been exactly the same a always havnt missed a meal.

Abbs

Leg raises:

10x10kg

10x12kg

10x12kg

10x14kg

abb Machine:

10x30kg

10x40kg

10x65kg

10x75kg

Kneeling cable abb crunches:

10x38kg

10x46kg

10x48kg (whole stak)

Swiss Ball crunches (SUPERSET)

10x10kg plate in front of face 10x10kg plate behind head

10x10kg plate in front of face 10x10kg plate behind head

10x15kg plate in front of face 10x15kg plate behind head

Oblique Twists Top-bottom (both sides):

12x15kg

12x21kg

10x24.5kg

Oblique Twists side-side (both sides) not twisting hips focusing on good form for the great burn on all three oblique twists!

12x17kg

12x21kg

12x24.5kg

Oblique Twists bottom-Top (both sides)

12x15kg

12x17kg

8x24.5kg

finished this with swiss ball stretches and holding for 1 min (abbs + Obliques)

[psi_brg]

well today is my rest day so i thought i would take my 1 yr old son down to the petone park for a bit of kick it with your head soccer

when i arrived there were all these lil minature goals set up so we kicked this lil soccer ball over to see what was happening, low and behold its 1-7 yr old soccer , i talked to the guy running it and decided to give it a go ashton (my son) kicked 2 goals such a lil soccer star haha hopefully when i sign him up he will get into the lil mexicans (great soccer team)

going to enjoy the rest of the day relaxing, but keen as beans to do legs tomorrow im gona give hack squats a jam see how they go

[becbec]

your son is sooo cute!!

good luck with the hack squats, i'm only just graduating from no extra weight haha

you going to post up pics anytime soon?

[psi_brg]

haha yea i herd they are quite the thing to get use to but no doubt ill give them a jam i just thing that when im doing normal squats with the bb across my traps it hurts like hell so i guess this is my hope in loading up massive weight without trap pain

i should be putting pics up this week which would put things into perspective

[bulking]

That sure is some high volume your doing there bro.

Have you always trained this way?

[psi_brg]

For abbs or in general for both my posts? and in what aspects my man?

[bulking]

Meant more the 20 sets for chest. That seems a lot of volume for one body part. 6 days a week high volume is going to stress the CNS pretty hard.

Some people respond to high volume though so I guess if its working atm keep at it.

[psi_brg]

i get what you mean ummm nah i dont think its hindering me...since ive had sense knocked into me about eating i have grown like some sort of genetic freak haha

the way i do it is hitting heavy hard for the first 3 types of workouts then do my "lighter" weights to push the blood into the muscle till point of exploding ya know?

[bulking]

Ok like a fascia stretch then.

If you ever want to save a little time some pros use FST 7's. Which is doing your work sets(say 8-10 sets) then finishing with one excersise of 7 sets of 12reps with only 30 seconds rest between sets. That really gets the blood pumping and stretches the fascia.

[psi_brg]

yea like that , i think ill give that a jam at some point i no it will hurt gotta love pain.

today i done legs and man hack squats are insane..

bb Squats (ass to floor):

10x20kg (bb weight for warm up)

10x60kg

10x100kg

10x110kg

6x120kg

Hack Squats:

10x60kg

10x100kg

10x110

6x110kg

Individual hammy curl machine:

10x50kg

10x60kg

10x70kg

Leg Raises: (pausing at top of rep)

10x61kg

10x113kg

10x131kg

Streching for 10 min then hit it home so sore...didnt do calves today ill do the with shoulders tomorrow

[psi_brg]

well today being a holiday for the lucky few aka me..i got into it early woke up and hit cardio 40 min insane biking on level 15 i done 22 km finished off with streches

tonight it was shoulders and traps time.

Standing Dumbell front delt, middle delt, rear delt:

10x12

10x14

10x16

Lateral shoulder press:

10x40

10x60

10x75

Barbell Trap shrugs (from in front):

10x60

10x100

10x120

10x140

Barbell trap Shrugs(from behind):

10x100

10x120

10x120

Cable front middle rear delt pump up:

10x8.75

12x6.25

14x3.75

Cable trap shrugs From front:

10x80

10x90

10x105

Cable Trap Shrugs From Behind:

10x80

10x90

10x105

called it quits after that as an hour had gone by ill try to find time to do my calves later on in the week

[psi_brg]

well today i kicked my cardio off with 30 min indoor soccer...we just won 4-3 but still a wins a win

tonight was chest:

incline BB:

10x40

10x50

10x60

Flat Bench BB:

10x60

10x70

10x80

Decline Dumbell Flys:

10x18

10x22

10x26

Flat Dumbell Flys:

10x20

10x26

10x26

Cable front chest thingys (hands start down the side then i push ur hands up straight and then end at eye height) anyone know what these are called??

10x7.5

10x7.5

10x10

Super set Cable freemotion flys (various ways)

10x10kg 10x10kg 10x10kg

10x7.5 10x7.5 10x7.5

then out of their felt really good probably best chest work out i have had in a while

[psi_brg]

well today was a great day i went to the gym middle morning and hit 15degree incline 5kph tredy for 45 mins streached for 15 min after.

tonight was back

wide Grip pull ups (not machine)

10xbody weight

10x5kg

10x10kg

Deadlifts:

10x60

12x100

12x120

wide grip machine pull downs behind neck:

10x56

10x61

10x68

Close V grip machine pull downs:

10x61

10x68

10x68

Straight Arm Pull Down:

10x28

10x28

10x24

super set 3by3 pull back row machine

10x4810x4810x48

10x4810x4810x48

then out of there felt good that i nocked all this out in a hour..arms tomorrow

[psi_brg]

well after a pretty full on day at work here is what i done today...

lunch time, gym:

15% incline 5.5kph walk for 40 min then streched and went back to work.

tonight i done arms

EZ Bar standing curls (not moving body around)

8x27

8x37

8x37

8x37 (could not go up i was just making 8 each time on the 3rd and 4th set)

EZ Bar Skull Crushers (to Nose)

8x37

8x43

8x47

8x47(spotter)

DB Curls (standing)

8x16

8x18

8x18

Dips (weighted)

10xbodyweight

10x20

10x15

Reverse EZ bar curls:

10x27

10x27

10x27

forearm roll ups bb

10x30

10x35

DB Hammer Curls:

8x20

8x22

8x22

then out of there

[psi_brg]

today was D day for everyone at my work..we have been talking smack to each other over the past weeks in anticipation of the kotahu sheild match (indoor soccer) between my team the roonies and the other nzfsa team the stevie-g's....

so today i didnt go to the gym and do abbs instead i went for a leasurly walk around the bays to roseneith and back. to conserve my engergy for the big game at 5:30.

the game was awesome after a whole hour of indoor soccer we won 11-5 smack talking was put behind us and we all went and hit the pub..me being a good boy i only had one beer.

all in all a great day for me in general and i am looking forward to legs on sunday

[Gym rat]

It might be a good idea to hire a zimmer frame or wheel chair for Sunday after you train legs trust me you defently need a zimmer frame or a wheel chair just be on the safe side of thinghs :wink: .