Marky Marks Journal

[startinfromscratch]

diet not too bad mate, i think a few good fats in there would maybe do you well, either natural peanut butter on that toast, or flaxseed in your oats/p.p mix - thats what i do! just a thought..

[psi_brg]

yea im getting some flaxseed next week being pay week and all so ill sus some out any recomendations?

and should it be a whole chicken breast? i just thought i would have clean carbs in my post work out shake a mix of complex/simple to aid quick carb absorbtion and then over night the protein and complex carb mix would fuel my body into crazy muscle building sleep man haha

[psi_brg]

sunday was legs and i thought i would punish them with alot of reps but with good form and shock the crap out of them...it worked totally well

Squats:

15x90

15x90

15x90

Box Squats:

15x80

15x80

15x80

Kneeling leg curl:

12x45

8x55

8x65

8x75

Leg extentions:

15x81

15x91

15x100

seated calf raises: (toes pointed out)

20x40

20x40

20x40

seated calf raises: (toes pointed forward)

20x40

20x40

20x40

done

[psi_brg]

monday night was shoulders man i need to get bigger in this area so i tried to crank the crap out of them...

over head press:

12x40

12x50

10x50

8x50

BB shrug:

15x100

12x120

12x160

10x180

cable shoulder pull backs?? (sitting down on a bench and pulling the rope towards chin): cranks the shoulders

15x21

15x26

15x31

then stood up and did them but pulling right up close to the body felt in the middle delt more than the last one which was more rear delt:

15x31

15x31

15x31

DB front raise:

15x12

15x12

15x12

DB side raise

15x12

15x12

15x12

cable trap shrugs:

20x96.5

20x96.5

20x96.5

done

[psi_brg]

monday night was shoulders man i need to get bigger in this area so i tried to crank the crap out of them...

over head press:

12x40

12x50

10x50

8x50

BB shrug:

15x100

12x120

12x160

10x180

cable shoulder pull backs?? (sitting down on a bench and pulling the rope towards chin): cranks the shoulders

15x21

15x26

15x31

then stood up and did them but pulling right up close to the body felt in the middle delt more than the last one which was more rear delt:

15x31

15x31

15x31

DB front raise:

15x12

15x12

15x12

DB side raise

15x12

15x12

15x12

cable trap shrugs:

20x96.5

20x96.5

20x96.5

done

[psi_brg]

tuesday was chest and man my bench wasnt much weight but i changed my way of doing it to get the pecs to fully strech and feel the rippin, thanks to arnys book the new encyclipedia to modern bodybuilding GREAT READ.

flat bench:

12x60

8x80

8x80

8x80

incline bench: (thought i would try something out)

15x60

15x60

15x60

flat flys:

8x24

8x26

8x28

Cable cross overs downwards:

10x15

10x21

10x21

Cable cross overs horizontal:

10x15

10x21

10x21

not as good as normal on paper but my chest is screwd from the high reps

[psi_brg]

tonight was back and i thought my body had gotten use to the previous work outs so i switched it up again but kept the deads and free weight pulls in there

wide grip pull ups body weight :

8

8

8

8

deads:

10x60

10x100

8x120

8x130

4x140 (dont have straps and forearms couldnt hold)

Tbar Row:

8x40

8x60

8x80

8x80

wide grip seated row:

8x46

8x52

8x61

8x68

standing flat pull downs: for serratus??

10x19

10x19

10x24

Lat individual pull down machine:

8x40

8x80

8x100

8x100

done

[psi_brg]

thursday arms

ez bar preecher curls:

8x27

8x37

8x37

6x37

20x17

ez bar skull crushers:

8x27

8x37

8x47

8x47

30x17

cheat DB curls:

16x16

16x18

16x20

16x22

(pump set)12x16,12x20,12x18,12x16,12x14,12x12 massive pump

close grip BB:

8x60

8x70

8x70

30x40

done

[psi_brg]

Friday abbs and forearms:

Leg raises with DB:

10x10

10x10

10x12.5

10x12.5

30 (leg weight)

reverse ez bar curls:

8x27

8x37

8x37

8x37

30x27 (with miny pause in the middle)

Swiss ball straight leg sit ups (with plate weight)

30xbodyweight

20x10

20x15

20x15

20x15

flat armed bb roll ups?:

8x20

8x30

8x35

4x40

8x35

done

[psi_brg]

sunday was legs and the aim im going for atm is form you know doing everything write with some little leeway for when im going heavy but all in all near perfect form (anybody can do 100kg plus squats that only go 1/3rd

down but it takes legs to do it all the way down to the ground)

squats:

15x60

15x80

15x90

15x90

20x60 (pump set)

lunges:

15x40

15x60

15x70

kneeling single leg curl:

15x45

15x55

15x65

15x70

12x70

standing calf raise smith machine:

15x20

15x60

15x100

15x120

15x120

done felt good great depth on squats and lunges

[psi_brg]

my current diet is this.

M1:protien shake with 100 g rolled oats

M2: 2 cups of basmati rice with 1 large can of chop chop chicken

M3: 2 cups of basmati rice with 1 large can of chop chop chicken

M4: 85g tuna plus protein shake

M5: omlete 5 egg whites 2 yolks 2 pieces of bread with either ham or chicken in the omlete

(Pre-workout drink) 1 teaspoon creatine 1/3 teaspoon HMB 700ml water 4 teaspoon coffee 2 sugars

(post-workout drink) 1 teaspoon creatine 1/3 teaspoon HMB, Protein shake with 4 tablespoons banana nesquick and 75 gram rolled oats.

(pre bed drink) 500 plus mls of yellow anchor milk

i have glucose at home but i dont no weather to use it during my work outs yet advice?