Marky Marks Journal

[psi_brg]

haha nah i love doing legs beign not able to walk out properly is the best feeling ever that way i no i have done what i need to bulk them bad boys up...

getting out of my office seat to go to the copier the next day....painfull and so on haha you no you get the whole cowboy walk on but just push through it for those mint legs ill have in a couple of days...

no pain no gain

or like big ronnie likes to say "nothing to it but to do it" lightweight

[psi_brg]

well today was legs

Hack squat machine:

10x80

10x120

10x160

Calf raise seat:

10x80

8x90

8x100

smith machine squats:

10x80

10x100

10x120

Leg Raise:

10x117

10x131

10x138(whole Stack)

10x138 (whole Stack)

Smith machine Calf raise (super sets outside middle inside)

10x40,10x40,10x40

10x60,10x60,10x60

10x80,10x80,10x80

man my calfs hurt like hell after that...streched and then went home for post work out protein goodness

[psi_brg]

Im writing this a day late this is mondays journal

today was another full on day being busy at work but i put my hand up to play some indoor instead of going to the gym 5-4 to us we are doing well this season

tonight was shoulders/traps

Military BB press: (in front to collar bone then behind head to traps)

20x20

20x40

20x40

Trap bb Shrugs:

10x100

10x140

8x180

8x180

Dumbell front delt raise

10x12

10x14

10x16

Dumbell Middle delt raise

10x12

10x14

10x14

Bent over rear delt raise:

12x12

12x12

10x14

lateral shoulder press (super set) front then turn around and lean into chair as pushing up (ultra slow reps).

10x20, 10x20

10x20, 10x20

10x20, 10x20

out of there

[Cliq]

nice work there.. congrats on the win :grin:

[psi_brg]

thanks we have been doing some down right thrashing atm although a loss on tues but hey 1 point in it...not bad we still climbing the table i have been givin the name "storman norman" haha how original, playing 2 games of indoor mon and tues after a crazey leg workout....bad idea but nothing i cant do with the help of emu oil and a massage haha .

yestuday i did chest.

started off benching with no spotter so could not go heavy:

12x60

12x70

10x80

decline DB flys:

12x24

12x26

10x28

10x28

Flat DB Flys:

10x24

10x26

10x28

10x28

incline DB flys:

10x20

10x22

10x22

10x22

Compound sets on smith machine upper chest.

15x30,15x30,15x30

15x20,15x20,15x20

(using different angle settings on seat)

out of there felt pritty happy with that

[psi_brg]

last night way back

wide grip pull ups:

12xbodyweight

15xbodyweight

15xbodyweight

Deadlifts:

12x60

10x100

8x120

8x130

Wide grip pull downs:

10x58

8x61

8x71

8x71

V grip pull downs:

10x61

8x71

8x78

8x80

[psi_brg]

well last night was arms i wanted to hit the gym hard and fast which is what i did.

Standing ez bar curls:

12x27

12x37

8x47

8x47

Ez bar skull crushers:

10x27

10x37

8x47

8x47

crazy rep ez bar skull crushers

25x27,25x27

Dumbell standing curls:

10x16

10x18

10x20

8x20,4x18,8x16 (tried to blow my bi's up which worked)

concentration preacher curls:

20x12

20x10

25x8

done

[psi_brg]

today was legs

squat:

10x60

10x100

10x120 (not going all the way down i think i need to stech more still hitting the 90 degree tho)

leg press:

10x260

10x320

8x340

3x340 (fail)

hack squat:

10x80

10x120

10x140

leg raise:

10x105

10x117

20x91

20x61

smith calf raise machine:

toes pointing out:

repped until extreme burning feeling then counted to 10 with 20kg

repped until extreme burning feeling then counted to 10 with 30kg

repped until extreme burning feeling then counted to 10 with 30kg

probably a total of 50 reps each time extreme soreness give it a try

toes pointing forward:

repped until extreme burning feeling then counted to 10 with 20kg

repped until extreme burning feeling then counted to 10 with 30kg

repped until extreme burning feeling then counted to 10 with 30kg

probably a total of 50 reps each time extreme soreness

left the gym before i threw up or broke down and crawled out like the grudge would haha

[psi_brg]

wow i have been slack!!

MONDAY: shoulders

Over Head Press:

20x20

8x40

8x50

8x50

6x60

db front delt:

10x12

10x14

10x16

10x16

db side delt:

10x12

10x14

10x16

10x16

db back delt:

10x14

10x16

10x18

10x18

bb Shurgs:

15x100

12x140

12x160

12x180

cable machine shrugs:

15x85

15x95

15x100

15x100

done

[psi_brg]

i had tuesday off due to family stuff. but back hard at work on wed.

12pm cardio, 7km run

tonight i was doing chest.

bb flat bench:

10x60

8x80

8x80

8x80 SAD!!

incline db flys:

8x24

8x26

8x28

8x28 (needed a spotter to go up more)

8x30

flat db flys:

8x30

8x32

8x34

8x34

done

[becbec]

keep up the good work \:D/

and post some pics up!

[MaroSturdy]

Don't forget that impossible is nothing your environments irrelevant, just don't let your emotions overpower your intelligence Refuse to give up, your mistakes don't define you

thats so true, i have been emotional bcus of my environment and also bcus of some mistakes i have made in the past, and also bcus of stress.... and bcus i feel im getting old (im 25 right, gona be 26 in august)...... this is a great quote... it'll just make matters worse if i let my emotions rule my intelligence....

[MaroSturdy]

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)

i have huge fatty obliques.. how can i get rid of them? what is this twisting stuff u do with the weights :-s ..... help! :pray:

[psi_brg]

yea awesome quote aye its from T.I's paper trail album..if you dont like rap hes just got great lyrics helped me throught a whole lot of shit i shouldnt be dealing with at my age but facts rule at the end of the day and emotions have nothing to do with facts

my twist thingy's those are on a cable machine, umm best way for me to describe them is that you stand with your feet shoulder width apart and have your knees slightly bent then with the cable (set at the hight for the type of twist you are doing i.e uptop, in middle, down bottom) then start to pull the cable handle across your body with out moving your hips, althouth this kinda changes for the pull up and across and the pull down and across the body ones

[psi_brg]

today was back

wide grip pull ups:

bodyweightx15

bodyweightx15

bodyweightx15

deadlifts:

12x60

10x100

10x120

8x130

4x140 PB yay

wide grip pull downs:

8x61

8x69

8x78

5x81

V grip pull downs:

8x71

8x78

5x81

5x81

Row v grip pull back machine?:

10x40

8x56

8x60

8x60

done

[psi_brg]

friday arms:

skull crushers to nose:

12x27

10x37

8x47

8x47

8x47

DB bicep Curls:

12x16

10x20

8x22.5

8x25

Compound Set:8x25,8x22.5,8x20,8x16

Tricep cable pull downs:

12x30

12x38

8x44

8x44

DB Dammer curls

12x17.5

12x20

8x25

8x25

Compound Set:8x25,8x22.5,8x20,8x17.5

done pumped as

[psi_brg]

today was legs:

Leg Press:

12x200

10x240

8x300

8x340

8x360

4x380

Calf raise toes pointed out

40x20

30x20

30x20

30x20

calf raise Toes pointed in

40x20

30x20

30x20

30x20

done for today got to distracted on a gurl doing real squats

[psi_brg]

last night was shoulders and traps.

over head Press:

10x40

8x50

8x50

4x55

BB Shrugs:

15x100

10x120

10x160

1x200

8x180

DB Front delt raise:

10x12

10x14

10x16

8x18

DB Middle Delt raise:

10x12

10x14

10x16

8x18

DB Rear Delt Raise:

10x12

10x14

10x16

8x18

Cable Shurgs:

15x88

15x100

15x100

done

[psi_brg]

well today i was ment to be playing soccer but the other team forfetited aahh so i went to the gym and cranked out a 20km bike in 30min

tonight was chest

BB Bench:

10x60

10x80

10x80

15x60

BB incline:

10x60

8x70

8x70

2x80

DB Flys incline:

10x26

8x28

8x30

8x30

DB flys flat:

8x28

8x30

8x32

done

[psi_brg]

Wed night was back and i was ready and pumped to give my lats a good thrash.

wide grip bodyweight pull ups:

bodyweightx20

bodyweightx20

bodyweightx20

Dead Lifts:

15x60 (warm up)

10x100

10x120

8x130

5x140

wide grip BB row:

12x40

12x50

12x60

10x60 (really focused on the pause when tensing)

Wide Grip Pull downs:

12x61

8x68

8x75

8x75

V grip pull down:

8x68

8x75

8x82

4x82

Wide Grip Cable Row:

8x40

8x54

8x61

done

[psi_brg]

thursday night was arms and i dont no why but after my skull crushers (first exercise) my arms got that totally pumped feeling..the one where it is extremly hard to lift...but i pushed through it.

Skull crushers(to nose/forehead:

15x27

10x37

8x47

8x47

EZ bar standing curls (compound set)

27kg 10 reps bottom bicep 10 reps top bicep 10 reps full bicep.

DB concentration curls:

10x16 (each arm)

10x18 (each arm)

10x22 (each arm)

compound set, 5x22,10x18,10x16,10x14,10x12

Rope tri pull downs (45 degree angle)

10x33

8x41

8x44.5

standing hammer curls:

10x18 (each arm)

10x22 (each arm)

10x26 (each arm)

compound set, 5x26,5x22,10x18,10x16,6x14

Done

[psi_brg]

thursday night was arms and i dont no why but after my skull crushers (first exercise) my arms got that totally pumped feeling..the one where it is extremly hard to lift...but i pushed through it.

Skull crushers(to nose/forehead:

15x27

10x37

8x47

8x47

EZ bar standing curls (compound set)

27kg 10 reps bottom bicep 10 reps top bicep 10 reps full bicep.

DB concentration curls:

10x16 (each arm)

10x18 (each arm)

10x22 (each arm)

compound set, 5x22,10x18,10x16,10x14,10x12

Rope tri pull downs (45 degree angle)

10x33

8x41

8x44.5

standing hammer curls:

10x18 (each arm)

10x22 (each arm)

10x26 (each arm)

compound set, 5x26,5x22,10x18,10x16,6x14

Done

[psi_brg]

abbs today but had to do the 800M sprint to the les mills Xreme gym as it was pissing down like a motha....

Leg Raise: Straight legs with DB weight

12x10

12x10

12x10

Leg Raise: (bent at the knees and pulling up)

10x10

10x10

10x10

Swiss ball sit ups: plate weight held behind head.

40x10

40x15

20x20

10x20 (one way to burn abbs)

oblique roman chair crunches: (both sides)

10x14

10x14

10x14

Cable rope pull downs:

30x30

30x40

30x43

done and had to sprint back man welly weather is hecktic

[psi_brg]

heres what i have been eating for little over a week now im going to keep this up for a month the increased carbs are certainly doing their trick.

Protein powder is plain f.y.i

M1: protein shake with 100g raw oats

M2: 2cups cooked basmati rice with large can chop chop chicken

M3: 2cups cooked basmati rice with large can chop chop chicken

M4: 85g can tuna with protein shake

M5: 2 slices soy and linseed toast, 5 egg whites 1 yolk omlete with 80-100 g chicken breast

preworkout drink: 1 teaspoon creatine 1/3 teaspoon HMB 3 teaspoons coffee.

M6: (post work out) Protein shake with 4 tablespoons nesquick with 70g oats, 1 teaspoon creatine 1/3 teaspoon HMB

3 cups of milk before bed

suggestions?

[Small]

you need another meal [a M7] 3 sups of milk isn't suffice. M6 is your post w.o shake, so an hour later have a meal of chicken and veges (assuming its just before bed-and you miten't want carbs). As i learnt last year chicken will be broken down slowly (ala slow release protien) while you sleep