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Thread: Well Hell...

  1. #1176
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by john o View Post
    I got motivated myself reading your workout. Looking good Mark.....real good!!!
    Thanks John, really appreciate it.

    Metroflex Today

    Bench
    Bar x some
    135 x 5
    185 x 5
    215 x 3
    235 x 3 -Rep PR I could have gotten 5 or 6, no problemo.

    185 x 4 x freaking 10 sets. I got to employ the "push to your head" trick when getting stuck on the bench. All reps felt great, and were quick. Just some touch and go work off the chest. Only had one sticking issue and it was on the 7th set 3rd rep, just wasn't tight enough. 8th 9th and 10th sets were great.

    Decline Presses
    185 x 5
    205 x 5
    215 x 5 All felt good

    Dicks Press
    125 x 8
    125 x 6
    125 x 4

    Some sort of shrug deal with the row machine. (sitting up, and just using shoulders to shrug the weight instead of doing actual rows. Cable Shrugs?)
    95 x 12
    115 x 12
    115 x 12

    I's, Y's, T's
    15lb/arm x 8 x 4 sets

    Showed a 5lb loss on the scale in the gym with clothes on for the week. Feels good. Stopped by house of pain, talked about 1 ply shirts, looked at a couple, kind of excited about that in the future, just to play with. Also picked up a singlet and some chalk. I look dead sexy in the singlet, that's for damn sure.
    "Light Weight"

    260's by May

  2. #1177
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    very nice session, looks like 315 by summer's end is going to happen
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  3. #1178
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by StLRPh View Post
    very nice session, looks like 315 by summer's end is going to happen
    Haha, I hope so man, would be awesome.
    "Light Weight"

    260's by May

  4. #1179
    WBB Team Captain Coke's Avatar
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    Good job with the pressing and all bro.

  5. #1180
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    hey mark great work pulling!!! awesome videos homey!!
    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!

  6. #1181
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by CoCoa View Post
    Good job with the pressing and all bro.
    Thanks coke, felt good.
    Quote Originally Posted by CHASE TRUSNOVEC View Post
    hey mark great work pulling!!! awesome videos homey!!
    Thanks Chase. Still got work to do, but we're getting there.
    "Light Weight"

    260's by May

  7. #1182
    Become Unbreakable Mark!'s Avatar
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    2nd workout, just did some quick, light work tonight in the garage. My oldest is showing some strong interest in the weights, so let him get a feel for it. He seemed to really enjoy it.

    Front Raises with Dumbbells
    30lbs/arm x 10 x 3

    Dumbbell Static Holds
    15lbs/arm x 30 secs x 3 sets 15 sec rest between sets

    Hammer Curls
    30 x 8 x 3

    Zottman Curls
    30 x 6 x 2

    Incline Dumbbell Rows
    30's x 10 x 3 + dropset 20's x 10 on last set

    Worked with my son here on some dumbbell stuff, as well as playing with bench form, squat form and dl form. He's 12, and was pulling 95 off the floor, kid weighs 85lbs soakin wet. Sqaut form is great, I think he'll do well once we get some build going on. He was able to bench 45 twice with no assistance, and a 3rd rep with a light pull from me. I'm excited, I hope he'll keep it up. Getting him to eat is gonna be the biggest challenge.

    Kettlebell Clean and Press
    80lber x 4 each arm-sucked a lot, bad form, but got the press and lockout.

    Kettlebell Swings
    80lber x 12 x 2 sets. I wanted to do 8 reps, I was draggin here, but the damn wife said 12 reps...sure...with her 25lb kettlebell, not a problem. heh.

    Tate Press
    25's x 10 x 2
    35's x 10 x 1
    30's x 12 x 1 +10 dumbbell presses with long dc style stretch at the bottom.

    Dead, done, exhausted. Had my steak and broccoli, feeling good now.
    "Light Weight"

    260's by May

  8. #1183
    Become Unbreakable Mark!'s Avatar
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    Forgot to mention, after I got home from Metroflex and picking up my singlet, and...sitting on the couch for about an hour, I ended up going outside and shooting some hoops for about 30 minutes. Shoot, rebound, shoot, etc. Looked at the backyard and got a wild hair up my ass and decided to mow it, knocked that out, felt good.
    "Light Weight"

    260's by May

  9. #1184
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    sup man. well done on the 5lbs. your workouts have a great amount of volume and staying strong. that would be cool if your son stuck with it. i had weights when i was young but obviously had no clue about diet or structure.. so i burned out fast

  10. #1185
    Become Unbreakable Mark!'s Avatar
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    AM weight: 353.6 16.4 lbs lost.

    I'm exhausted after yesterday, woke up feeling like crap. Hopefully will get to feeling better soon. We'll see.
    "Light Weight"

    260's by May

  11. #1186
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    you did a lot yesterday, I'm a little tired just reading it great job on the weight loss, steady as she goes
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  12. #1187
    TJW
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    Great work lately Mark! Sorry I haven't stopped by in here for a while. I'm going to try and do better at getting to everyone's journal.

  13. #1188
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    As soon as you embraced the pressing the weights increased. Quality workouts Mark! Hope you feel better.

  14. #1189
    Become Unbreakable Mark!'s Avatar
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    Shitty ass workout tonight. Just didn't feel it at all. Maybe I'm still not recovered from yesterday, idk, just sucked balls.

    Squats
    bar x 5
    135 x 5
    225 x 5
    295 x 3
    350 x 3 I'm supposed to be doing 355 x 5 x 5...but that shit just isn't happening, we're gonna have to write that out and work on more of a pyramid type routine, I do great on those, working up to heavy singles, but the rep after rep bullshits killing me.
    415 x 0 Wasn't tight, was still pissed at 350, ruined my workout. Pissed from here on out.
    415 x 1 Stayed tight, hit the hole and made it out, I'm sure it was fugly, oh well, don't give a damn right now.
    "Light Weight"

    260's by May

  15. #1190
    Become Unbreakable Mark!'s Avatar
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    Finished up the workout, really didn't feel like it but got in and got it done. The hell with the bad squat day, we all have bad days. I think I was just asking too much of myself tonight. Stomach has been upset, feeling like crap most of the day, then decided to go squat, not a good combo. Gotta keep pushing though.

    In conclusion...

    Olympic Paused at the bottom Squats
    260 x 4 x 2 sets

    One leg bridges
    12 x 3 each leg

    Clams
    12 x 3 with monster minis

    Feeling better afterwards, just got really pissed at myself for not getting the squats down. Gonna see about getting a pyramid routine set up instead of 5x5 on squats. I'm doing heavy x 3, heavy x 3 on deads and it really feels good, maybe talk to Josh about setting something up like that. Found some bad ass tasting protein, 25 grams per scoop, 1 carb, no fat, awesome taste, that with peanut butter, skim milk, some ice...oh it's good stuff.
    "Light Weight"

    260's by May

  16. #1191
    Become Unbreakable Mark!'s Avatar
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    Also, is it just me or are the forums screwed up?
    "Light Weight"

    260's by May

  17. #1192
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    nice work going back and getting the work done
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  18. #1193
    Senior Member SCmmaFAN's Avatar
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    Good job on the weight loss.

  19. #1194
    Become Unbreakable Mark!'s Avatar
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    Thanks guys. Still not feeling well today, back at work though. Weight is up a few lbs, but not too worried about it since last night I had my chicken and steak all at the same time, protein shake and a ton of water before bed. I'll be back down I hope in a few days. I've been loose on what I eat really, adding cheese, ranch, and other condiments to stuff, gotta get strict again.
    Last edited by Mark!; 04-23-2011 at 03:26 PM.
    "Light Weight"

    260's by May

  20. #1195
    Become Unbreakable Mark!'s Avatar
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    did some cardio tonight, like actual cardio, not walking on a treadmill for 5 mins and calling it cardio, ha.

    Elliptical 26:46 mins 2.2 miles. My wife and I have this little game going, see who can do 2 miles quickest on the elliptical. It's a fun little game between us.

    Leg Press
    315 x 10
    405 x 10
    495 x 10 This is sadly all our leg press will hold...sadly...really sad...

    V Bar Pull Downs
    80lbs x 20
    92lbs x 10
    100lbs x 10

    Everything tonight felt really good, was good to have a solid quick workout after last night.
    "Light Weight"

    260's by May

  21. #1196
    THE 800 QUEST NickAus's Avatar
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    Missed a ton in here bro, some PRs, 16lb weight loss, a not so good session a bit of everything really!!

    Some solid work Mark........looking really good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #1197
    Become Unbreakable Mark!'s Avatar
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    Thanks Nick. I've hit a weird spot with the weight loss, it was all going great until a few days ago, I just put on like 4lbs. Don't know what the heck happened. I've been really hoping the weight loss will kick back in. I think one issue may be the fact that I haven't had a good solid rest day at all this week. Thursday I busted my ass all day long, Friday I was sick, but went ahead with a squat workout, stupidly enough. Tonight I did cardio and leg presses, instead of what would usually be a day off. I don't know if this would effect weight loss. Hopefully that's the explanation, that I just haven't allowed my body to rest and recoup from the workouts and process everything. I'm thinking about resting Monday morning, then putting my bench and deadlift workout together Tuesday morning, resting Wednesday morning, maybe some light cardio, I'll carb up this day, then workout at metroflex Thursday along with carbs that day as well, then back on depletion cycle. I was hoping for at least 352 this depletion, still have a few days to go, so we'll see.
    "Light Weight"

    260's by May

  23. #1198
    Skinny Feet Kiff's Avatar
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    Keep at it mate your doing well!
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    'There are no layby's on the road to strength'

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  24. #1199
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    Re-focus is good, keep up the efforts Mark.
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  25. #1200
    WBB Team Captain Coke's Avatar
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    Not a big deal Mark, the body is going to restructure and make those adjustments - remember, you are building up on one hand and trying to lose excesses on another which is not an easy task by no means.
    Last edited by Coke; 04-24-2011 at 08:22 AM.

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