Mark_firsttimelogger

MARK_

MARK_

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Hi AM people! I am encouraged at how much everyone helps and supports each other. I figured I would start my first log. I am 42, 6 ft, 170lbs. I have been lifting off and on for 20 yrs. I have been pretty consistent over the past year. These first two post are "pre-cruise". I will pick up again when I return. I haven't used any supplements other than Hyde, protein, Creatine, glutamine and a D3 multivitamin. I average 170-200 grams of protein most days. Carbs and fats fluctuate. My desire is to get bigger and stronger as naturally as possible. Here goes my log:

Barbell bench/db fly super-set
135x12/25x15
205x8/25x15
215x4/25x15
170x11/25x15

Seated calve raises/standing calve raises super-set (done in between bench sets)
90x50/90x25
90x40/160x25
90x25/160/25
135x25/160x25

Incline db press/fly superset
60x12/25x12
70x7/25x12
70x9/25x12

I normally do more but time was limited today.
 
NurseGray

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In for this. Welcome to AM bud!
 
MARK_

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Giving some of my figures for baseline:
1. Just made new max bench 250
- this increased from 230 in 1 month
- goal: 300
2. Standing barbell press 135x10
- goal: 200
3. Squat 200x2 (just started, 2 weeks ago)
- goal: 300
4. Deadlift 250x10 (just started 2 weeks ago)
- goal: 400 (I did 360 awhile ago)

- these are the 4 staples in my workout

Had surgery on lower bicep tendon in May. Still have pain sometimes in my right arm. I can usually push through it.
 
MARK_

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Hit the gym for second round today. Drank Wrath by Controlled Labs (posted my review in supplement section). Workout: shoulders and legs

Standing barbell press
45x15
95x20
125x12
135x8 (drop set)
115x10 (drop set)
95x19 (drop set)

DB press/seated side lat raise (super set)
50x10/20x10
55x10/20x10
60x10/20x10

Upright row smith machine/seated front lat raise (super set)
50x15/20x10
70x12/20x10
90x8/20x10

Squats
135x10
160x10
180x5
200x3

Leg press/leg extension (super sets)
240x15/115x10
340x10/115x10
440x10/120x15

That's all for tonight :)
 
NurseGray

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Hit the gym for second round today. Drank Wrath by Controlled Labs (posted my review in supplement section). Workout: shoulders and legs Standing barbell press 45x15 95x20 125x12 135x8 (drop set) 115x10 (drop set) 95x19 (drop set) DB press/seated side lat raise (super set) 50x10/20x10 55x10/20x10 60x10/20x10 Upright row smith machine/seated front lat raise (super set) 50x15/20x10 70x12/20x10 90x8/20x10 Squats 135x10 160x10 180x5 200x3 Leg press/leg extension (super sets) 240x15/115x10 340x10/115x10 440x10/120x15 That's all for tonight :)
great work out. Nice shoulder work!
 
MARK_

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Tried a new pre-workout this morning: HyperMax. My review is in supplement section. I didn't experience the energy, focus and drive as I do with Hyde. My workout reflex this.
- I am still struggling with some pain from bicep surgery

Seated barbell curl
45x15
65x12
85x10
105x8

Standing ezbar reverse curl
47x20
57x20
67x20

Alt db curl
30x12
35x12
40x12

Standing calve raise
90x40x2
160x40
160x20

Seated calve raises
135x40x2

Tricep handlebar machine press down/lying db extension (super set)
60x15/25x15
70x8/35x10
70x8/25x10
 
Driven2lift

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Hey brother glad to see you logging, great motivation

In to follow
 
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In.

Giving some of my figures for baseline:
1. Just made new max bench 250
- this increased from 230 in 1 month
- goal: 300
2. Standing barbell press 135x10
- goal: 200
3. Squat 200x2 (just started, 2 weeks ago)
- goal: 300
4. Deadlift 250x10 (just started 2 weeks ago)
- goal: 400 (I did 360 awhile ago)

- these are the 4 staples in my workout

Had surgery on lower bicep tendon in May. Still have pain sometimes in my right arm. I can usually push through it.
It won't be long, based on your motivation, and these goal numbers will be increased!
 
MARK_

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Macro log for today so far:
Protein 191grams
Carbs 159 grams
Fats 52 grams

Dinner ?

Last meal before bed is
Protein 40 grams
Carbs 11
Fats 3

This will make 6 meals. First was at 4:21am (couldn't sleep. Legs and shoulders sore from training. Figured I needed to get the food flowing for the day)
 
MARK_

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Greatest rest pause set ever! Ate Thanksgiving dinner. Rested and paused. Eating Thanksgiving again! Haha :)
 
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Greatest rest pause set ever! Ate Thanksgiving dinner. Rested and paused. Eating Thanksgiving again! Haha :)
Hahahahahaha!
 
MARK_

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In Tampa airport waiting for my flight home. Awesome cruise! I was able to workout 4 out of 5 days. Mostly dumbbell work. Ate loads of food. I was about 172 pounds when I left. I will start an AlphaMax log on Monday (12-8-14).
 
MARK_

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Logging under "Mark's AlphaMax Log" for now if anyone wants to follow there
 
MARK_

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I have decided to log my workouts here from now on. Anything AlphaMax related will go in my unsponsored AlphaMax log. I will log there a couple times per week. Sorry for any confusion.

Today I tried a sample of Stimul8 and really felt great. Today was shoulders and calves

Smith incline press
50x15
70x12
90x12
130x6
150x3
Arnold press
30x10x3
Smith front shrugs
140x30
210x20
260x12
Smith behind shrugs
140x20x3
Upright bb row
65x12
85x10
Drop set now
105x10
85x10
65x10
Side lateral DB raise
25x10
25x15x2

Macros for yesterday: protein 154 carbs 257 fats 76
Stomach was bothering me a bit and it effected my what I ate.
 
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Nice shoulder work Mark.
 
MARK_

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I will be starting a new workout program next week. I had great success with it a couple of years ago (before I got hurt). It's Mike O'Hearn's Power Bodybuilding. It's a 12 week program. If you are interested in the details of the program I can tell you where I printed it from. Big gains ahead!!!
 
MARK_

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Hit a new PR on my bb bench press today of 255 pounds. I will have a more detailed update later today.

Body weight is at 178 pounds now (+5). I have increased calories to 3,000 and am in day 12 of AlphaMax. My bf has remained the same.
 
MARK_

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December 17

Standing BB curl/DB curl (super sets)
20x20 db warm up
60x15/25x15
80x15/25x15
90x12x25x15
105x12/25x15

Seated incline db curl
40x8
30x10
25x12

Dips
BWx15
BW+45x15
BW+70x12
BW+90x8
DB cull crusher
20x15
30x12
35x15

Handle bar Tri press down on machine
75x8
75x10x2
 
MARK_

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December 18

Deadlift
135x12
185x10
230x8
280x5x2
290x6

Hyperextensions
3 sets of 15

Meadow rows
65x15
90x15
110x12

Standing V grip lat pull down
135x8x3

Wide grip lat pull down front
165x8x3

Seated ab machine
135x20x3
 
MARK_

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December 19

BB bench press
135x10
185x10
225x1
255x1
275x1/2
225x5 (3 myself and 2 forced)

Squats
135x5
185x5
205x1

Split leg DB squat (first time for these)
70x7
70x8
70x10
(I did these with very little rest after squats and leg extensions. I couldn't get any farther on squats because my legs were not cooperating)

Leg extensions
100x15
115x15
130x15

My calories have been right around 3,000.
My macros around 200 for protein, 300 for carbs, 100 for fat.
 
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Hit a new PR on my bb bench press today of 255 pounds. I will have a more detailed update later today.

Body weight is at 178 pounds now (+5). I have increased calories to 3,000 and am in day 12 of AlphaMax. My bf has remained the same.
Very nice!!

Strong days all around Mark. Lol at the 275x1/2. I wish Jefit would log 1/2 reps so I can keep track of attempted lifts.
 
MARK_

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I am so excited! I am privileged to have been chosen to log for Finaflex!

Loggers will be chosen to log one of two Fat Burning Stacks: PX White & ALC/CLA - OR – PX Black & ALC/CLA. You choose which stack you would prefer to log based on your stimulant experience.

I chose the white and will start it in about 4 weeks (hopefully). I have also been chosen to log a preworkout for Millennium Sport Technology (RagNOrok). That log will begin as soon as it's received.
 
MARK_

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Off days on Saturday and Sunday.
 
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MARK_

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Help please. I need advice on macro breakdown. I am bulking up for about 4 more weeks. My calories are about 3,250 and macros are carb/45%, protein/30%, and fat/25%. So it looks like this: carbs/366, protein/244, and fat/90. Is this a good breakdown or should it be adjusted?
 
MARK_

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Help please with macros
 
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MARK_

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Need to calculate TDEE. 40/30/30 is a common ratio.
Thank you. I look to be pretty close to that. I wasn't sure if I was following a good macro set up. I appreciate your input
 
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I am around 40/40/20, give or take.

Just be consistent. If you aren't seeing the results you want than play with the percentages.
 
MARK_

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Day 15 on AlphaMax. I also use Hyde, Cremax, D3 multivitamin and fish oil. My calories are around 3,000-3,300. I am up in weight about 5 pounds. Body fat is at 12%

BB bench press
135x20
185x8
225x5
245x2
260x1
225x5

Decline/incline DB fly super set
35x15/35x12
40x15/40x12
45x12/45x12

Incline bb press
155x8
175x4
195x2

Seated calve raises
135x30
170x40
195x40

Smith machine front shrugs
140x30
190x20
240x115 (last 5 slower with squeeze at the top)
 
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Solid benching! I can't wait to get mine in tomorrow!
 
MARK_

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Workout number 2 for today:
Deadlift
135x10
185x10
235x10
285x5
305x2
235x10
185x15

Hyper extensions
Bwx15
Bw+25x15
Bw+35x12

Meadow rows
65x12
90x12
115x10
135x8

Wide grip lat pull down/1 arm db row (2 sec hold) super set
145x10/50x10
160x10/60x8
175x10/50x20 fast

Lying db lat pull over
80x12
90x8
100x6

OHP
45x15
95x12
115x10
125x5
135x5

Bb upright row/side lat raise super
95x10/25x10
105x8/25x10
110x6/25x10

Rotary shoulder machine
130x10
160x10
145x8
 
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OHP, bench, and deads in the same day? You're insane...

Let's see some video!!
 
MARK_

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OHP, bench, and deads in the same day? You're insane... Let's see some video!!
Haha! The gym I go to is only open today and tomorrow. I need to get 5 days of workouts in 2 days. No videos yet. May get some soon though
 
MARK_

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Last workout until the 29th. Yesterday kind of killed me and I didn't sleep to well. Here's what I was able to get done:
Standing db curls
20x15
30x15
40x12
50x8
Seated db curls
25x12
30x12
35x12
Ez bar preacher curls
67x10
77x10
87x5/67x3
Squat
135x5
155x5
175x5
195x5
215x5
Leg press
245x15
335x10
425x8
Leg extensions
130x12
145x12
160x12
 
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Enjoy your time off and Christmas bro!
 
MARK_

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AlphaMax day 20
Sleep is better
Mental focus and attitude is better
Weight is up about 8 pounds
Strength has increased

I did not lift the past few days because of travel and opportunity. I will start a new program on Monday. I am planning to run AlphaMax for 8 weeks. I will continue to log a few times a week. I will have pictures at the beginning of week 5. I will start a fat burner stack very soon. This will be logged as well. I am really excited for the new year!
 
MARK_

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G8 and Stimul8 are waiting at home for me. I will sleep good tomorrow. Hmmm....I know Stimul8 is really amazing in the gym, maybe I should use it before I preach :)
 
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G8 and Stimul8 are waiting at home for me. I will sleep good tomorrow. Hmmm....I know Stimul8 is really amazing in the gym, maybe I should use it before I preach :)
You preach?
 
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MARK_

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Day 1 "Power Bodybuilding"
Incline press
115x12
165x2
185x1
205x1
145x5x4
145x10
Bb bench press
145x10
190x4x5
Flat bench DB press
75x10
85x10
95x7
75x10
75x9
Incline db fly
30x10
40x10
50x9
Seated calve raises
110x30
155x40
180x30
205x30
 
MARK_

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Day 2 "Power Bodybuilding"
Squat
135x8x2
155x6
175x5
190x4x5
Leg press
330x10
420x10x3
440x10
Leg extensions
145x8
160x8
175x8
Incline crunch
Bw x20x3
 
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Solid leg session Mark.
 
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Thanks. Stimul8 is a key factor. I only used 1/2 a scoop today and it worked well.
lol. I'm at 3/4 scoop right now and don't think I can up it any more. I have about 4 days left in my tub and it's time to take a break and reset the tolerance. I feel like a tub lasts me forever.
 
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