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Thread: Well Hell...

  1. #2501
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Reminds me that I need to see an Ortho about my knee.

    That complex sounds like hell...nearly crossfit inspired. Where did that one come from?
    My road to powerlifting:
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  2. #2502
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by thecityalive View Post
    Reminds me that I need to see an Ortho about my knee.

    That complex sounds like hell...nearly crossfit inspired. Where did that one come from?
    It actually came from the Barbell Complex for fat loss that was on this site. I've been reading up about cross fit stuff, actually looking in to adding some crossfit type workouts in for conditioning on days off. Some of them are really interesting, and right now are exactly what I need to start doing.
    "Light Weight"

    260's by May

  3. #2503
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    awesome work all around mark...crazy pulling action!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  4. #2504
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Some intense workouts in there! Thats what will get the fat flying off ya Mark!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  5. #2505
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by CHASE TRUSNOVEC View Post
    awesome work all around mark...crazy pulling action!!
    Thanks Chase.

    Quote Originally Posted by HJP View Post
    Some intense workouts in there! Thats what will get the fat flying off ya Mark!
    Yessir, that's what I'm looking for.
    "Light Weight"

    260's by May

  6. #2506
    Become Unbreakable Mark!'s Avatar
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    Nice quick paced workout today, felt good.

    Bench-Close Grip
    90 x 20
    135 x 15
    185 x 10
    235 x 8 x 3 sets
    185 x 10 x 2 sets

    Military Press
    135 x 15 x 2 sets (45 seconds rest between sets)

    Lateral Raises
    35's x 12 x 3 sets (45 seconds between sets)

    Reverse DB Flyes
    25's x 15 x 3 sets (30 seconds between sets)Flyes 25's x 15 x 3 sets (45 seconds rest between sets)

    DB Press + Tate Press 35's x 15
    30 seconds
    25's x 15
    30 seconds
    20's x 15

    Wasn't much, but definitely got me pumped.
    "Light Weight"

    260's by May

  7. #2507
    Become Unbreakable Mark!'s Avatar
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    BURNT CALORIES - Goal
    3490

    BURNT CALORIES - Actual
    3905


    Calories Consumed Goal
    2490
    CALORIES Consumed Actual
    2734

    CALORIE DEFICIT Goal
    1000
    CALORIE DEFICIT Actual
    1171
    "Light Weight"

    260's by May

  8. #2508
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    Marc what are you usingto gauge your caloric input/output?

  9. #2509
    Become Unbreakable Mark!'s Avatar
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    I bought the bodymedia device about a week ago. So far I'm loving it. I was skeptical, but had money in a tax saver account that I needed to use, so ended up spending it on glasses and the bodymedia for my wife and I. It's been a really awesome tool.
    "Light Weight"

    260's by May

  10. #2510
    THE 800 QUEST NickAus's Avatar
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    Hope your ok bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #2511
    THE 800 QUEST NickAus's Avatar
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    Upper day looked good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #2512
    Become Unbreakable Mark!'s Avatar
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    Thanks Nick, it's getting there, but still taking it really easy. Don't wanna jack anything up again.
    "Light Weight"

    260's by May

  13. #2513
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Reverse DB Flys are a good exercise! Like those. Keep up the good work with the eating
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  14. #2514
    Become Unbreakable Mark!'s Avatar
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    Had another quick paced workout tonight.
    Calf Raises on Smith Machine
    225 x 12 x 4 sets 30 seconds between sets

    Somersault Squats
    135 x 10 x 2 sets 30 seconds between sets
    225 x 6

    Leg Press
    315 x 10 x 4 sets 30 seconds between sets
    405 x 10 x 2 sets 15 seconds between sets

    Shrugs
    315 x 10 x 4 sets 45 seconds rest, except 3rd set. About a minute rest. Was watching cops on the TV in the gym, ironically enough, cops on tv at a police station right? And there was a prositution sting somewhere up north, and the undercover was dressed like a clown. While the lady was getting arrested, the UC was sucking helium, and telling her it's not a laughing matter. We sat there laughing our asses off, realizing that would certainly get thrown out in our county and that person would get off scott free. Damn it was funny though.

    Leg Extensions
    140lbs x 6 My right knee popped every time I extended, so I lowered the weight a ton. No pain or discomfort in the MCL area, but it's still messed up apparently.
    110lbs x 8 x 2 sets
    80lbs x 10 x 2 sets

    Treadmill
    10 mins heart rate goal of 120-130. Would let it drop to 120 then jog until 130, walk it down to 120 then jog back up.

    Overall a quick little workout, about 35 minutes long, everything felt good. Weight still coming down, this bodymedia is really helping me accurately keep calories where they need to be I think. I like it.
    "Light Weight"

    260's by May

  15. #2515
    Become Unbreakable Mark!'s Avatar
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    Calories In = 3311
    Calories Out = 4384
    Deficit = 1073

    Was over on calories today, but since my calories burned was up, I guess it all worked out. I know my calories burned was going to be higher today, so I allowed myself a few more calories in. I probably should have made better choices in what I ate, I'm sure the Little Debbie Nutty Bars aren't the best nutrient wise, hopefully it'll be ok. On target to lose 5lbs this week, that's just using solid dieting, no keto or low carbing it.
    Last edited by Mark!; 11-22-2011 at 12:00 AM.
    "Light Weight"

    260's by May

  16. #2516
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Somersault Squats?

    Good work on getting all that in in 35min. Not mucking around!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  17. #2517
    JERSEY IRON Brian C's Avatar
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    Glad your doing ok buddy. I have to look into that body media thingy. I suck at keeping track.
    JERSEY IRON POWERLIFTING
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  18. #2518
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    great lifts mark!! what are somesault squats???? God Bless homey, hope all is well!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  19. #2519
    THE 800 QUEST NickAus's Avatar
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    How's the knee?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #2520
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    whats up Mark? I see you havent posted in a while evrything ok?

  21. #2521
    JERSEY IRON Brian C's Avatar
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    Hes over at intensemuscle.com now
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  22. #2522
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Brian C View Post
    Hes over at intensemuscle.com now
    Why Mark?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #2523
    Become Unbreakable Mark!'s Avatar
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    Basically took a hiatus from journaling and logging in everything I did. I got fed up with getting banged up all the time and dealing with knee issues and pec issues. Meh, I don't feel I had a good enough platform underneath my belt. The past 4 months I've been lifting light, high rep here and there, but not anything major.

    Just been chilling around, weights held steady, so no issues there, did some max work last night and was happy with the end results. I may start journaling again, who knows.
    "Light Weight"

    260's by May

  24. #2524
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice to hear from you Mark! Glad things are going alright.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #2525
    Moderator Brian Hopper's Avatar
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    Welcome back Mark! Good job at the meet! Are you done competing?
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