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Thread: Well Hell...

  1. #2701
    fat submariner
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    Lot of work in that session Mark... good stuff mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #2702
    Become Unbreakable Mark!'s Avatar
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    Wife was benching today so said what the hell, went out in the garage with her and lifted some instead of just spotting.

    225 x 6
    275 x 4
    295 x 2
    315 x 1

    Bench Daddy
    365 x 4

    Add EFS Strong Bands
    135 x 10
    185 x 6
    225 x 3

    Decided to try to rig up something to do some band work, found out that a punching bag rig that was left in my garage works really well. Cut a broom handle down and used it as a handle. Threw a monster mini up and rocked some band pushdowns, Vogelpohl rows and reverse band curls. Each about 50-75 reps. I almost forgot how tough bands are rather than using weights. Love it.

    Pretty decent little session. Was more for accessory work rather than benching. The bench we have was fine when I was benching 225, but now I can't get my grip wider than my pinkies decently inside the rings, pretty much close grip benching, sucks. Plus, the bench is shaky. Ah, damn rack better get built soon, can't wait.
    "Light Weight"

    260's by May

  3. #2703
    Become Unbreakable Mark!'s Avatar
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    Did some hill sprints and shoulder MOB stuff yesterday. Today, my calves are all knotted up and screaming. I'm going to have to roll them bad boys later on. Today Dr appointment and then carb up begins. After that, dead lifts tonight with some singles in the 90-95% range. We'll see how it goes.
    "Light Weight"

    260's by May

  4. #2704
    Become Unbreakable Mark!'s Avatar
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    Whooooo!! One hell of a DL session on 2.5 hours of sleep. Everything felt pretty decent.
    Warm up sets
    Work Sets
    515 x 1
    525 x 1
    540 x 3 Was supposed to be a single, but was pumped and it all felt good.

    Deficits
    425 x 3
    425 x 3

    Sumo DL
    245 x 10

    Monster Mini's
    245 x 3

    Shrugs
    245 x 30

    Pizza, girl scout cookies, twinkies, done.
    "Light Weight"

    260's by May

  5. #2705
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  6. #2706
    Gaglione Strength Chris Rodgers's Avatar
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    Nice deadlifts! PR triple?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #2707
    Become Unbreakable Mark!'s Avatar
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    Ah yeah, I forgot about that.
    "Light Weight"

    260's by May

  8. #2708
    fat submariner
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    very nice pulling Mark! well done the PR!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #2709
    Become Unbreakable Mark!'s Avatar
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    Thanks Mac, really appreciate it!

    Did a 6 mile bike ride today on some trails. Wind was killer in the fields but once we worked through the canopy on the more technical parts it was nice and easy. Hopefully next week we'll be able to hit a trail further out from home. At least to scout around and walk one would be a nice change.

    Some news came through regarding the next few months. Of course hopefully next month we'll be heading to San Antonio to get my rack from TSS. This July, we've planned a pretty legit trip to the Grand Canyon and surrounding areas in Arizona and New Mexico. I've always wanted to see the G.C. and that part of the US, and with our oldest kid in high school, time is flying. We're not going to be complete family for much longer once he graduates and ships off to the military. Gotta make the memories while we can. Also in December we're finally taking a ski trip. Then the plan is next summer do a week long cruise to the Caribbean.
    "Light Weight"

    260's by May

  10. #2710
    Become Unbreakable Mark!'s Avatar
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    AM Weight: 287. Bit of a shocker really. I was expecting 291 or so after carbs. Feeling good about the possibilities of being 283 or so by Wednesday. 13 weeks out so there's a good chance I'll hit 260's by then. If I weigh in under 264, that'll be 200 pounds lost overall, 90lbs since last meet, and once I hit 600lbs dead lift that'll be +50lb meet PR. Feeling good about the possibilities.
    "Light Weight"

    260's by May

  11. #2711
    Become Unbreakable Mark!'s Avatar
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    Bench-Week 6-Speed
    Warm Ups-Shoulder MOD

    Floor Press
    135 x 10
    225 x 5
    275 x 3
    295 x 2
    315 x 1 Easy
    205 x 8 x 6 Last rep on last set was tough, but speed off the chest was quick, lockout slowed down. I made sure speed remained the same through each rep and each set. If it slowed, I would drop to 6 reps per set. Last rep just hit a wall, all others were quick and explosive.

    Bench Daddy
    Single Ply
    315 x 5
    Double
    365 x 3 TnG Wanted at least 2 sets but shoulders were getting tired at this point.

    Front Raise
    25's 10 x 3

    Side Raise
    25's 10 x 3

    Did some oblique flexes or whatever the hell. Was really just trying to stretch my sides and shoulders out.

    DB Press-Stretch at the bottom
    70's x 5 w/5 second stretch each rep

    Lat Pulls
    55lbs x 50

    Scapula Retraction
    60lbs x 50

    Vogelpohl Pull Down
    60lbs x 50

    Fat man pull up aka supine rows
    10 x 3

    All in all, good workout tonight for sure. I'll hit some triceps and biceps in the garage this morning when I get home and do some shoulder dislocates as well.
    "Light Weight"

    260's by May

  12. #2712
    fat submariner
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    Good upper session Mark... well done on the weight loss too buddy!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #2713
    Become Unbreakable Mark!'s Avatar
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    AM Weight:281.8. Don't know why it's flying off but damn, I may have to watch this and up my calories a bit to cut the loss some if my workouts start to suffer.
    Pre workout food: Butterfinger Peanut Butter Cup...it's a butterfinger bar and a reeses peanut butter cup, they had a baby and it's the 2nd Jesus. I held off and only had 1 of them before training though. Carb day I'm gonna buy another package that's for sure.

    Did some back work and deadlift work. At work we have shitty hexagon plates so I do my deadlifts using the Hammer Strength "Ground Base Squat Machine". It's plate loaded, can overload like a mother on it because of the leverages, and it's fun. Grip is that of a trap bar dead lift, hands facing inward, and I measured the grip height, it's the same as a bar with 45's on it.
    135 x some
    225 x 5
    315 x 4
    405 x 2
    495 x 2
    585 x 1
    675 x 1
    765 x 1
    765 x 1 -Old Single PR on this.
    765 x 3
    815 x 1 PR with this machine and was easy. Before I struggled getting 1 rep with 765. Since the plates are rubber they're thicker, and I can only load 4 on a peg with 4 pegs, 16 plates total. I was able to squeeze a 25 on 2 of the pegs, they held on until I lowered and then they went falling off.

    HS Wide Grip Pulldown
    2 pps 20 x 3

    HS Lat Row
    2 pps x 15
    3 pps x 10 x 3

    HS Lat Row Scapular Retractions
    1 plate + 25 per side 20 x 2

    V Bar Pulldown
    100lbs x 20 x 3

    Vogelpohl Pulldown
    50lbs x 10 x 3

    Reverse Grip Pulldown
    50lbs x 15 x 3

    Session went pretty well, moved quickly and got some quality work in.
    "Light Weight"

    260's by May

  14. #2714
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Session went pretty well, moved quickly and got some quality work in.
    And a 50lb PR! Sounds like an awesome session to me!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #2715
    Become Unbreakable Mark!'s Avatar
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    AM Weight: 279.6!!!! Feeling great, a little sore from yesterdays workout, had a crazy cramp last night that sucked the life outta me. Gonna hit the elliptical tonight on my lunch, maybe some core work too. From the weight loss I've got some trouble areas that are on my hit list. Inner thighs are tightening up, my moobs are starting to go away some, I just have some fat under my armpit, I'm hoping by hitting back width it'll tighten up there with muscle growth. If not, oh well, I was expecting some loose skin issues from the start of this journey.
    "Light Weight"

    260's by May

  16. #2716
    Become Unbreakable Mark!'s Avatar
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    AM Weight: 278.0 on a piss poor day of sleep. I got my new shoes in to play with, only paid $100 for Nike Romaleos 2, so I figured why not give them a shot. Everyone I've talked to said they were wider than the Adipowers and felt better. They do feel wider and have more flex in the toe box than the Adidas shoes did. If these are a no go, I'll go with the Do-Wins after sending these back. I'm hoping for good things from these though. Gonna give them a go tonight.
    "Light Weight"

    260's by May

  17. #2717
    Moderator Brian Hopper's Avatar
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    Where'd you get them for $100?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #2718
    Become Unbreakable Mark!'s Avatar
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    Guy I work with has a sister that works in public relations at Nike. Out of chance saw me looking at them on Eastbay and told me he could get me a deal on them. I didn't think he'd come through but I'll be damned they showed up today.
    "Light Weight"

    260's by May

  19. #2719
    Moderator Brian Hopper's Avatar
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    Nice!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  20. #2720
    Become Unbreakable Mark!'s Avatar
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    I thought so. These things are crazy comfortable compared to the Adipower shoes. I really like them. They're not as tight right away, but when laced up and strapped down, they're just as tight as the Adidas shoes, with a little wider toe box so my toes don't go numb.
    "Light Weight"

    260's by May

  21. #2721
    Become Unbreakable Mark!'s Avatar
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    Week 7 Squats-Rep 60% (260) of 1 rep training max (435)
    135 x 5
    225 x 3
    275 x 2
    315 x 1
    365 x 1
    405 x 1
    465 x 1 Set up felt horrible. But I still went with it. Slow out of the hole but got it.

    Work Sets
    275 x 3 reps x 8 sets Last set in video. Trying to keep my elbows down.

    Front Squat
    135 x 3 x 3 I don't do these, but I gotta start adding them in at least every 2nd or 3rd week.

    Leg Curls
    100lbs x 25 x 2 sets Last few reps were negatives.

    Had to wrap it up, running short on time.
    "Light Weight"

    260's by May

  22. #2722
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  23. #2723
    fat submariner
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    Nice squatting Mark. I don't like front squats either... can't get my elbows up high enough.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #2724
    Become Unbreakable Mark!'s Avatar
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    Deadlift tonight out at a friends place. Also went over squat form. Going to start using a lot of bands in my squat training around my knees to keep them pushed out and keep tight. Just some bodyweight squats with bands around my knees tonight and form felt a lot better, stayed a lot more upright. Now just have to put some weight on the bar and see how it works.

    Warm ups to 365 then 8 sets of 3 @ 60%, I overshot a bit on 60% but it felt light.
    385 x 3
    385 x 3
    385 x 3
    395 x 3
    405 x 3
    435 x 10 I seriously thought this was the 8th set so I repped out. FML
    405 x 3
    385 x 3

    Snatch Grip Block Pulls
    250 x 12
    250 x 12
    250 x 12

    BB Rows
    135 x 10
    135 x 12
    135 x 20

    Bands under feet sumo
    225 with monster mini x 3 for 2 sets

    Everything felt light. On 435 I damn near fell backwards and hyper extended because it flew up. I had to be careful with it and not falling back too much and each rep. I was probably good for 15 at least.
    "Light Weight"

    260's by May

  25. #2725
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quality work there bud!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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