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  1. #226
    TJW
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    Awesome work in here Mark! Looking back some, you have a ton of variety in your lifting hitting the complexes, singles, stones, reps, etc. Keep up the great work!

  2. #227
    House Lannister
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    Lookin' solid, Mark. I can't wait to see the before/after shots of you. Should give Unholy a run for his money....

  3. #228
    Become Unbreakable Mark!'s Avatar
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    QUOTE=fixationdarknes;2323397]Haha epic barbell flying out of your hand during Cleans. Nice training session man. Hey by the way, I want to recommend to my brother-in-law what kind of training program to follow for fat loss. I know you do a ****load of work, and I somehow doubt he'll be as awesome as you are, but can you give me a simplified version of what you do each week? Do you always do complexes before you do the (heavy) lifts? Then follow up with cardio? I'm sure it's different on different days, just tryin' to get a feel for this kind of thing XD

    The one thing I think I can explain to him is carb cycling and eating the proper diet (e.g. eat less, lol) to lose weight, but as far as how to implement complexes and such into the routine I'm not sure what the best approach is.[/QUOTE]

    It's hard to really explain what exactly I do since I technically only have 3 days of SET lifting. Tuesday I do whatever Josh tells me to at Metroflex, Thursday or Friday I have my Bench Day, and 2 days after Bench Day is Squat Day. Somewhere in between there I do Dead Lifts usually earlier in the week. I would say my routine is laid out as follows...

    Monday-Rest...sometimes I'll play basketball or do a light complex but I try to rest as much as possible for Tuesday night at Metroflex.
    Tuesday-Metroflex with trainer..heavy squats, heavy dead lifts, atlas stones, kettlebell work, one legged deadlifts, we do circuit type stuff with reps, 10 or so reps, 1 minute rest for 6 sets, etc.
    Wednesday-Cario outside, basketball, running, baseball, something out doors and fun. I MIGHT throw in a complex at night in the garage with dumbbells.
    Thursday-If my schedule allows I go back to metroflex for bench day. Afterwards I'll do some extra work depending on how I feel. I may squat, dead lift, or do stone work.
    Friday-Complexes. This is my first night back to work, so I come in 2 hours early to work out. I'll do complexes, may dead lift a little or do some other accessory work here along with post work out cardio on the dreadmill or bike. Along with complexes, my heart rate gets up there pretty good and gets the fat burning.
    Saturday-Squat day unless I benched on Friday. If not squatting I'll do the complexes and extra work from Friday, everything just moves back a day in that case.
    Sunday-Squat day if I benched on Friday. If not, I'll do complexes and cardio.

    I know, nothing is absolutely set in stone, but this has been working well for me so far. I get the three set days in at least each week, and depending on how my body is feeling, I'll adjust the other workouts accordingly. Besides my main work out I may do cardio on my hour lunch, or may even do a quick 4 movement complex. I do a lot of work, I haven't had any issues with losing weight or anything, I think that's partly due to the low carb stuff keeping my metabolism up with the help of the refeeds. I feel good, I soak in pepsum salt, it really does help. On nights I don't I usually take a good long contrast shower. I think the complexes have really helped keep the weight coming off because I do them quite a bit, on top of 10 or so minutes of incline cardio, so it's like an entire cardio work out when doing them + cardio. My workouts are always fun to me because I get to do so many different things. If there's something that really taxes my body, I add it because if it makes me sweat and breathe heavy, I know I'm working harder. Cleans...for instance I said I would take them out, however...I did them last night because they suck and hurt, lol.

    Quote Originally Posted by gatorman2k6 View Post
    Awesome work in here Mark! Looking back some, you have a ton of variety in your lifting hitting the complexes, singles, stones, reps, etc. Keep up the great work!
    I think that's what keeps me coming back for more each day. I have a variety of things I can do to keep my interest up. I know I can always do something that I enjoy, plus it really helps that I've grown to love Squats and Dead Lifts, Benching isn't my favorite yet but I imagine when the weight goes up on that like it has for squats, I'll enjoy it more.
    "Light Weight"

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  4. #229
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Lookin' solid, Mark. I can't wait to see the before/after shots of you. Should give Unholy a run for his money....
    Unholy is just a sexy beast, he worked so hard for where he's at right now. Thanks for the encouragement. I want to take before/after shots when I'm down to about 300 even, we'll see. My wife says she see's it, everyone else says they see it, even strangers in the gym, but I guess I see myself everyday it's hard to notice change in the mirror.

    Morning weight: 326.4 Come on 6 more pounds!!!!!
    "Light Weight"

    260's by May

  5. #230
    Senior Member Clover's Avatar
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    "A watched pot never boils."

    You're making progress for sure.

  6. #231
    Senior Member brihead301's Avatar
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    That's one hell of a schedule there my friend.....with some diet discipline, you'll get down to 300 in no time. Dieting is the #1 hardest part IMO. I like to eat my greasy foods, pizza, and drink beer too much....otherwise I'd be a lean, ripped SOB.

    The Judo sounds cool, you should find a new Sensei and get back on that again!
    How to Find Your Dream Job
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  7. #232
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    300 is a good target. Good luck keep the training hard!
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  8. #233
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    Quote Originally Posted by Mark! View Post
    Unholy is just a sexy beast, he worked so hard for where he's at right now. Thanks for the encouragement. I want to take before/after shots when I'm down to about 300 even, we'll see. My wife says she see's it, everyone else says they see it, even strangers in the gym, but I guess I see myself everyday it's hard to notice change in the mirror.

    Morning weight: 326.4 Come on 6 more pounds!!!!!
    its very hard to see changes in oneself. thats why tracking with pics and a journal is important, especially in improving in hindsight. e.g., i was a butterball in january and i wouldnt even be able to tell the diff now except that i have pics over time. keep hitting it, you have the dedication to take it all the way.

  9. #234
    Moderator Off Road's Avatar
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    You are making fantastic progress.
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  10. #235
    Become Unbreakable Mark!'s Avatar
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    Morning Weight: 324.2

    I didn't get to train with my trainer last night. I ended up moving my mom and what in itself was enough workout for me. Moving heavy items, being pretty much the only guy that can lift there, was fun.
    Finalized some plans for the garage area with the wife, she's all go, when we save up some money of course.
    Atlas Stones
    Flipping Tire
    Push/Pull Sled
    Sandbags
    Punching Bag-Already have

    I'm excited about it. I figured eventually we'll get a log press and some farmers carry handles as well.

    Today we're going to the part, I'm planning on pushing the kia a few times back and forth, doing some sprints and then walking around the trail there. Probably won't get that much more in today.
    "Light Weight"

    260's by May

  11. #236
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    Good job on staying active, even when you can't get to the gym. Those are some cool things for your home and should allow you to get some great GPP/strongman training in. I've always wanted to push my car around in a parking lot to see what people say, but I can never bring myself to actually do it.

  12. #237
    Senior Member skinny99's Avatar
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    Great work in here man! I love it when my warmup sets pass my work sets of a month or two ago! Progression is awesome!
    "The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

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    5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!

  13. #238
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Mark! View Post
    Finalized some plans for the garage area with the wife, she's all go, when we save up some money of course.

    Atlas Stones
    Flipping Tire
    Push/Pull Sled
    Sandbags
    Punching Bag-Already have

    I'm excited about it. I figured eventually we'll get a log press and some farmers carry handles as well.
    Wow man, even I'm excited - that's gonna be awesome!!

  14. #239
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Thanks for that detailed post about your schedule! That definitely helps. I'm gonna sit down with my sister and bro-in-law tonight or tomorrow night and try to explain to the best of my ability how stuff works and what they need to do.

    Also, nice weight there! 4 more lbs eh? Definitely take those before pics, it'll be awesome to look back when you're a ripped mofo XD
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  15. #240
    Get Some! KoSh's Avatar
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    Home gyms = awesome. Mine should be arriving this weekend. Muahahah.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  16. #241
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Clover View Post
    "A watched pot never boils."

    You're making progress for sure.
    Thanks man.

    Quote Originally Posted by brihead301 View Post
    That's one hell of a schedule there my friend.....with some diet discipline, you'll get down to 300 in no time. Dieting is the #1 hardest part IMO. I like to eat my greasy foods, pizza, and drink beer too much....otherwise I'd be a lean, ripped SOB.

    The Judo sounds cool, you should find a new Sensei and get back on that again!
    Quote Originally Posted by The Gasman UK View Post
    300 is a good target. Good luck keep the training hard!
    I've looked in to a few different places, my boys want to get in to it as well. We'll get back in to it and start over, it's great cardio haha.

    Quote Originally Posted by f=ma View Post
    its very hard to see changes in oneself. thats why tracking with pics and a journal is important, especially in improving in hindsight. e.g., i was a butterball in january and i wouldnt even be able to tell the diff now except that i have pics over time. keep hitting it, you have the dedication to take it all the way.
    Thanks bro, I've got starting pics from when I was 350 I think, so -50lbs should help show something I'm hoping.

    Quote Originally Posted by Off Road View Post
    You are making fantastic progress.
    Thanks OR.
    Quote Originally Posted by gatorman2k6 View Post
    Good job on staying active, even when you can't get to the gym. Those are some cool things for your home and should allow you to get some great GPP/strongman training in. I've always wanted to push my car around in a parking lot to see what people say, but I can never bring myself to actually do it.
    People usually don't say much, they look though. I think they're probably thinking I have car trouble, but when they see it turn around and me push it again they don't seem to care anymore.

    Quote Originally Posted by skinny99 View Post
    Great work in here man! I love it when my warmup sets pass my work sets of a month or two ago! Progression is awesome!
    It really is an amazing feeling.

    Quote Originally Posted by CoCoa View Post
    Wow man, even I'm excited - that's gonna be awesome!!
    I can't wait, I'm fortunate my wife is cool enough to tap in to my goals and be right there with me to encourage and support every thing.

    Quote Originally Posted by fixationdarknes View Post
    Thanks for that detailed post about your schedule! That definitely helps. I'm gonna sit down with my sister and bro-in-law tonight or tomorrow night and try to explain to the best of my ability how stuff works and what they need to do.

    Also, nice weight there! 4 more lbs eh? Definitely take those before pics, it'll be awesome to look back when you're a ripped mofo XD
    Thanks man, it'll be awesome to see.

    Quote Originally Posted by KoSh View Post
    Home gyms = awesome. Mine should be arriving this weekend. Muahahah.
    HAHA, have fun with that.
    "Light Weight"

    260's by May

  17. #242
    Become Unbreakable Mark!'s Avatar
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    As the title of this journal says..well hell...I woke up, ate breakfast-egg, bacon, sausage omelette, put salsa and ketchup on top of it. I moved some stuff around still situating my mom, did some homework for my computer class, and went back to sleep, all was well.

    I woke up with the most intense, painful stomach cramps I've ever had I think. I went to the bathroom, was not pretty. After waging war with the toilet and trashcan at the same time, I decided to take a nice long bath, soaking in some pepsum salt. I fell asleep there, woke up and felt a lot better. Went back to sleep for a few hours, now I feel pretty good. Stomach still hurts a bit, but it's not sharp killer pain like before.

    Verdict...I think it was the moldy salsa. It was sort of funny at this point because as I sat there giving my offering to the porcelain God, I thought of Encinco man. "The Cheese is old and moldy. Where is the bathroom?" Good times.
    "Light Weight"

    260's by May

  18. #243
    Thai Boxing Bodybuilder The Gasman UK's Avatar
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    breakfast-egg, bacon, sausage omelette mmmm I'll leave the salsa though thanks lol
    The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623

  19. #244
    Senior Member brihead301's Avatar
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    MMMMM....breakfast sandwich with moldy salsa....

    Haha, you ruined my food porn fantasy with the story about it afterwards dammit!

    Anyway, that's awesome that you're gonna get back into Judo. That stuff is really bada** man. Like MMA and BJJ are bada** and all, but Judo is insane....constantly getting thrown to the ground for hours straight. That would destroy me. Some of the Judo videos I see are just nuts....all these different throws and crap. Great skill to learn though!
    How to Find Your Dream Job
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  20. #245
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by The Gasman UK View Post
    breakfast-egg, bacon, sausage omelette mmmm I'll leave the salsa though thanks lol
    Ahaha, just make sure it's not so far out of date that it goes bad, lol.

    Quote Originally Posted by brihead301 View Post
    MMMMM....breakfast sandwich with moldy salsa....

    Haha, you ruined my food porn fantasy with the story about it afterwards dammit!

    Anyway, that's awesome that you're gonna get back into Judo. That stuff is really bada** man. Like MMA and BJJ are bada** and all, but Judo is insane....constantly getting thrown to the ground for hours straight. That would destroy me. Some of the Judo videos I see are just nuts....all these different throws and crap. Great skill to learn though!
    Judo is good stuff. My Dad learned it in the Army, taught me a lot of stuff when I was young, just stuck. It's a lot of fun.
    "Light Weight"

    260's by May

  21. #246
    Become Unbreakable Mark!'s Avatar
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    THURSDAY NIGHT SESSION @ METROFLEX

    -SQUATS-
    BAR x 5
    225 x 5
    295 x 3 x 2 Freaking amazing! Man these suckers felt great. Not problemo at ALL!
    255 x 3 x 3 Long pause at the bottom, at least 3 seconds each rep, really pushed me here but was awesome stuff.

    -DEADLIFT-
    Right to the heavy stuff, loved it!
    395 x 2
    285 x 3 x 6 Quick explosive reps, 70 seconds rest after each set.

    -ATLAS STONES-
    DAMN 270lb stone, my grip is awful even with athletic tape and spray on stickum. If you want good tacky don't use the spray bullcrap. It works alright for lighter stuff but the heavy stuff it still slips quite a bit. My tacky in the jar was on my door step after I got back from the gym though so hopefully Tuesday will be a different story.

    150lb stone x 6 x 3 Each set done under a minute, averaged about 45 seconds a set with 60 second rest in between. These were fast hard and heavy towards the end. Really dug deep and kept moving. Each set started from the floor, then each rep afterwards done from the lap.

    -GLUTE-HAM RAISES-
    6 x 3 Done on the most god awful, most uncomfortable piece of equipment made in the history of mankind, haha. First time doing these, really feeling it right now, but feels great.

    Overall tonight was a solid workout. Kept moving, not too much rest in between movements and such, kept moving. Did let some anger go by talking some smack about 24 hour fitness and planet fitness. Apparently planet fitness has their "judgement free zone" and "lunk alarm." Apparently they limit the amount of weights you can use, if you grunt or get psyched up or lift heavy, someone sets off this lunk alarm and you have to stop? Holy crap that's hilarious. I almost want to go there to see if they'll even let me try the place out. Thinking of going in there with a beanie, at large shirt and some sweats, with my gym back, straps and belt. Think they'll let me in the door? Probably not is my guess. What the hell is wrong with people? You can't even work out hard anymore without some lazy jerkoff passing negative judgement on you. Oh well, I'll stop ranting since it has absolutely nothing to do with me or how I train. Thank God for hardcore gyms and hardcore training. Good session tonight, had a lot of fun with it.
    "Light Weight"

    260's by May

  22. #247
    House Lannister
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    Quote Originally Posted by Mark! View Post
    THURSDAY NIGHT SESSION @ METROFLEX

    -SQUATS-
    BAR x 5
    225 x 5
    295 x 3 x 2 Freaking amazing! Man these suckers felt great. Not problemo at ALL!
    255 x 3 x 3 Long pause at the bottom, at least 3 seconds each rep, really pushed me here but was awesome stuff.

    -DEADLIFT-
    Right to the heavy stuff, loved it!
    395 x 2
    285 x 3 x 6 Quick explosive reps, 70 seconds rest after each set.

    -ATLAS STONES-
    DAMN 270lb stone, my grip is awful even with athletic tape and spray on stickum. If you want good tacky don't use the spray bullcrap. It works alright for lighter stuff but the heavy stuff it still slips quite a bit. My tacky in the jar was on my door step after I got back from the gym though so hopefully Tuesday will be a different story.

    150lb stone x 6 x 3 Each set done under a minute, averaged about 45 seconds a set with 60 second rest in between. These were fast hard and heavy towards the end. Really dug deep and kept moving. Each set started from the floor, then each rep afterwards done from the lap.

    -GLUTE-HAM RAISES-
    6 x 3 Done on the most god awful, most uncomfortable piece of equipment made in the history of mankind, haha. First time doing these, really feeling it right now, but feels great.

    Overall tonight was a solid workout. Kept moving, not too much rest in between movements and such, kept moving. Did let some anger go by talking some smack about 24 hour fitness and planet fitness. Apparently planet fitness has their "judgement free zone" and "lunk alarm." Apparently they limit the amount of weights you can use, if you grunt or get psyched up or lift heavy, someone sets off this lunk alarm and you have to stop? Holy crap that's hilarious. I almost want to go there to see if they'll even let me try the place out. Thinking of going in there with a beanie, at large shirt and some sweats, with my gym back, straps and belt. Think they'll let me in the door? Probably not is my guess. What the hell is wrong with people? You can't even work out hard anymore without some lazy jerkoff passing negative judgement on you. Oh well, I'll stop ranting since it has absolutely nothing to do with me or how I train. Thank God for hardcore gyms and hardcore training. Good session tonight, had a lot of fun with it.
    Solid workout. I usually do 4-5 loose (read: crap form) GHR before every workout. Seems to really get my hams and glutes (imagine that!!) warmed up and ready to work. Love 'em.

    Yea, Planet Fitness sucks. Horrible, horrible gym.
    Last edited by chevelle2291; 04-23-2010 at 12:15 AM.

  23. #248
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    Quote Originally Posted by Mark! View Post
    I woke up with the most intense, painful stomach cramps I've ever had I think. I went to the bathroom, was not pretty. After waging war with the toilet and trashcan at the same time, I decided to take a nice long bath, soaking in some pepsum salt. I fell asleep there, woke up and felt a lot better. Went back to sleep for a few hours, now I feel pretty good. Stomach still hurts a bit, but it's not sharp killer pain like before.
    Think of all the weight you probably lost

    In all seriousness you're doing great work, keep it up.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  24. #249
    Become Unbreakable Mark!'s Avatar
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    -STUPID CRAZY COMPLEX CRAP PART 1-
    *6 REPS, 3 SETS, 70 SECONDS REST BETWEEN SETS*
    Dead Lift 135lbs
    Bent Over Row 135lbs
    Push Press 95lbs
    Squat 95lbs
    Good Mornings 95lbs
    Leg Press 3PPS
    ISO Lateral Row 2PPS (Probably overkill on the rows, I don't care this week)
    Leg Curls 125lbs

    -STUPID CRAZY COMPLEX CRAP PART DEUX(2)-
    *6,5,4,3,2,1 REPS, 60 SECONDS IN BETWEEN SETS*
    Dead Lift 135lbs
    Bent Over Rows 135lbs
    Push Press 95lbs
    Squat 95lbs
    Good Mornings 95lbs (Push press, squat, and good mornings done bam! bam! bam! Push press, throw it on my back for squats, then bang right to GM's.)
    Leg Press 3PPS
    ISO Lateral Row 2PPS
    Leg Curls 125lbs
    Bench Press 95lbs

    PWO CARDIO THAT SUCKS AFTER DOING A STUPID COMPLEX...10 Minutes 7.0 incline 2.8 speed. I wanted to quit when I got to 3 minutes, pushed through and made it work. I know that when I want to quit, when my body says Mark, you're an ******* and I hate you, that is where it counts. That's when change occurs. When I finished up my body was shaking, out of breath, sore and hurting all over. I wanted to tap in to my deep rooted energy source, the kind that makes men from boys.
    "Light Weight"

    260's by May

  25. #250
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Damn complexes look killer man. How long does each set and the whole session of complexes generally take?

    And I'm glad you stuck it through with the pwo cardio. The mental strength alone to do that is something most people lack.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

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