MARK_S Road to 110%

[MARK_]

Hey everyone, I've started a new training log because I am not doing Sheiko at the moment do to shoulder surgery. I'm about 11 weeks out from surgery due to a partially torn labrum and rotator cuff with bursitis, bone spur removed. My body weight dropped to 161 lbs at 6' tall. I'm currently following Jim Stoppanie's "Shortcut to Size" program with some modifications as needed. I will record my daily training and most supplement I use for that day. Please ask if you have questions or offer advice that may help me reach my goal of 110% recovery. Thanks! I will start with today's workout:
Shortcut to Size: Phase 1:week 2: day 3
Bw 170lbs
Cardio to be done later
Db shoulder press
25x12
30x12
40x10
45x4 (some pain)
40x10
25x15
Db side lateral raise
15x15x3
Db front lateral raise
15x15
20x12
25x11
30x11
Machine rear delt pull
85x15
115x12
130x12
145x11
Smith machine rear shrugs
100x20
170x15
190x15
Db shrugs
75x12
85x12x2
Seated calf raise
110x30
145x30
190x30
260x20
Leg press calf raise
150x30
240x20
330x25
Sumo dead lift
135x10
185x8
205x6
255x3
Dead lift
255x3
277x3
Supplements:
Mesomorph pwo
Isomorph 28 whey
ALR INDUSTRIES-
HumaPro non whey protein
Glyco Fusion carbs
FinaFlex-
Active Amino Bcaa's
Legal Gear-
Glutamine
Creatine Monohydrate
Formutech Nutrition-
Endurance Bcaa's

 

[cobri66]

I'm in for this!!

 

[MARK_]

I'm in for this!!

Thanks for joining in

 

[kenpoengineer]

Subbed!!

 

[MARK_]

Subbed!!

Honored to have you Mark

 

[MARK_]

Shortcut to Size: phase 1: week 2: day 4
Bw 171 lbs
- Shoulder is starting to feel good
- Calories are around 3,000
- Protein is around 225
- Bw is up 4 lbs in 10 days
- Body fat was 11.4 with bmi at 23.1 today
- Strength is slowly moving up
Cardio 10 minutes treadmill
Squat
115x10
135x10
155x10
175x10
195x5
Single leg leg press
150x10
175x10x2
Leg extension
115x10
130x10
145x12
Seated leg curls
100x10
110x10
120x10
Db romanain deadlift
50x10
60x10
70x10
Incline db bench press
20x20
25x20
30x20
- shoulder is starting to feel good
Db alternating curl
20x15
25x10
30x10
Single arm high cable curl
25x15
30x12
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
ALR INDUSTRIES-
HumaPro non-whey protein
FORMUTECH NUTRITION-
Endurance Bcaa's
LEGAL GEAR SCIENCES-
Glutamine
Creatine Monohydrate

 

[RegisterJr]

I'm here!

 

[MARK_]

I'm here!

Glad you're here.

 

[MARK_]

Updates on the way! I've been traveling. I did have a fitness center to go to and will post the work outs when I get home

 

[MARK_]

Shortcut to Size: Phase 2: week 3: day 1
- Update from Monday's workout while on vacation
Db bench press
35x10
50x12
60x10
70x8
75x6/50x10/26x12 (drop set)
Incline smith bench press
60x12
100x12
130x8
Incline db fly
15x15x2
20x15
- still pain in the shoulder with these
Fly chest machine
70x10
90x10
100x15
110x15
Tricep press down
110x15
120x15
140x15
150x12
Lying db tricep extension
25x12
30x8
25x12/15x10
Cable overhead tricep extension
100x20
120x10
140x5/120x5/100x6/80x10
Seated calf raise
155x25
180x25
205x20
230x10/205x10/180x20
Standing calf raise with db
50x20
60x20
70x20
75x25
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
Formutech Nutrition-
Endurance Bcaa's
ALR INDUSTRIES-
HumaPro non-whey protein
LG SCIENCES-
Creatine Monohydrate
Glutamine

 

[MARK_]

Shortcut to Size: Phase 2: week 3: day 2
- Update from Tuesday's workout while on vacation
Cardio 20 minutes treadmill
Db bent over row
50x12
60x10
70x10
75x10
Wide grip Lat pull down
150x10
160x10
170x8
Standing wide grip Lat pull down
100x10x3
Standing Straight arm Lat pull down
50x10
60x12
70x10/50x10
Standing Ez bar bicep curl
65x12
85x10
95x8
100x8/65x10
Db incline curl/standing hammer curl
30x10/20x10
35x6/20x10
30x6/20x10
1 arm high cable curl
35x12
40x10
45x12
Lying leg raises
20x2
Weighted decline crunch
40x15
45x15
50x10
Db side bends
65x15x3
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
Formutech Nutrition-
Endurance Bcaa's
ALR INDUSTRIES-
HumaPro non-whey protein
LG SCIENCES-
Creatine Monohydrate
Glutamine

 

[MARK_]

Shortcut to Size: Phase 2: week 3: day 2
- Update from Today's workout while on vacation
Cardio 15 minutes treadmill
Db shoulder press
30x15
40x10
45x8
50x4/40x6/30x15
Db side lateral raise
15x12
20x12
25x10/15x10
Db front lateral raise
15x12
20x12
25x10
Rear delt machine
115x15
130x10
145x8/100x8
Db shrugs
75x12x3
Smith machine rear shrugs
130x15
170x12
220x10/170x12/80x30
Seated calf raise
145x30
190x20
235x15
Leg press calf raise
150x30
240x30
330x30
420x30
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
Formutech Nutrition-
Endurance Bcaa's
ALR INDUSTRIES-
HumaPro non-whey protein
LG SCIENCES-
Creatine Monohydrate
Glutamine

 

[kenpoengineer]

Your volume in these workouts is incredible! Nice job!

 

[MARK_]

Your volume in these workouts is incredible! Nice job!

Thanks. I'm trying to keep up with you

 

[kenpoengineer]

Thanks. I'm trying to keep up with you

I feel tire treads all down my back!! Lol. That workout would kill me!

 

[MARK_]

Shortcut to Size: phase 1: week 3: day 4
Bb bench press
115x2
145x2
175x2
195x1
205x1
215x1
Squats (to the floor)
115x10
155x10
185x5
205x5
225x3
Single leg leg press (all the way down)
175x10
200x10
210x8
Leg extension
130x10
160x10
175x10
Seated leg curl
110x10
120x10
130x10
Db Romanian deadlift
60x10
70x10
80x10
Lying leg lifts
20
Knee raises
20x15
20x12
Incline db bench press
30x15
45x12
Supplements are the same as above.

 

[RegisterJr]

No shortage of volume in here. Wow.

 

[MARK_]

No shortage of volume in here. Wow.

Thanks. I'm hoping the higher reps helps build up my shoulder. I am feeling better each week and am excited to see the day when I'm back to my old numbers.

 

[MARK_]

Body weight 173lbs (up 7 lbs in 19 days)
- This is day 19 of Liquid Labs Te, Pr, and Eq stack.
Cardio 10 minutes treadmill
Bb bench press
95x5
115x5
135x3
155x3
175x3
195x3
205x2
155x6
Incline bench smith machine (pin 5)
60x10
110x8
130x6
Incline db press
25x12
35x12
45x2 (shoulder was popping so I stopped)
Rotary chest
85x15
100x15
115x12
Tricep press down
75x8
85x8
100x5/70x10
Lying db extension
- these are tough on my shoulder
- shoulder seems weak doing these
25x10
30x10x2
Overhead tricep extension
55x10
60x10
65x8
Seated calf raise
135x25
180x25
200x20
245x15
Standing calf raise (w/ db)
75x20x3
Supplements are same as above.

 

[RegisterJr]

Pretty impressive work coming off of a shoulder injury

 

[MARK_]

Pretty impressive work coming off of a shoulder injury

Thanks.

 

[cobri66]

nice to see you getting back in the groove after the surgery..

 

[MARK_]

Is there something that will increase my appetite?

 

[RegisterJr]

Is there something that will increase my appetite?

PM me your address again.

 

[MARK_]

PM me your address again.

Done. Have a great day.

 

[MARK_]

Stomach was a little queasy this morning, but got some work done.
Weight: 173lbs
Cardio 20 minutes treadmill
Smith machine close grip shrugs
100x25
150x20
200x15
Wide grip front Lat pull down
120x12
135x12
150x12
Incline db curl/standing hammer curl
20x15/20x15
25x12/20x12
30x12/20x12
1 arm db row
50x15
60x12
70x12
Seated bb curl
45x15
55x15
65x12
Leg lifts
20x2
Supplements same as above

 

[MARK_]

Weight: 171.5
Cardio 20 minutes treadmill
Db shoulder press
20x15
30x15
40x12
50x4 (pain)/25x20
Side lateral raise
15x12x3
- slow and controlled
- these are tough because of surgery
Front lateral raise
20x12
25x10
30x10
Rear delt machine
70x12
85x12
100x12
115x12
Leg press calf raises
240x30
330x25
330x30
Seated calf raise
155x40
200x25
245x15
Bb bench press
45x20
95x12
135x6
155x6
175x6 (shoulder felt good finally)
Supplements:
APS NUTRITION-
Mesomorph pwo
Isomorph 28 whey
FINAFLEX-
Active Amino Bcaa's
FORMUTECH NUTRITION-
Endurance Bcaa's
ALR INDUSTRIES-
HumaPro non-whey protein

 

[RegisterJr]

That should've been a delt killer.

 

[MARK_]

Legs and deadlift day
Body weight 173lbs
Squats
115x10
165x8
195x6
225x4
245x1 (PR)
Single leg leg press
195x10
215x10
250x8
Leg extension
125x15
165x12
175x10
Seated leg curl
110x12
130x10
135x8
Deadlift
135x10
185x10
255x5
320x1
320x2x2
Single arm rotary chest (seated sideways; I'm not sure if these have a specific name. They isolate and work the pec really well. I saw them on YouTube)
50x25
60x25
85x20
115x15
Supplements are same as above

 

[MARK_]

Took a video of me squatting today.
https://instagram.com/p/-RADWizJ1X/
225x4 and then 245x1 (PR)

 

[RegisterJr]

Nice job Mark!

 

[kenpoengineer]

Simply awesome lifting in here! Can't tell you are recovering from any injury. Looking pretty ripped in that video brother!!

 

[MARK_]

Simply awesome lifting in here! Can't tell you are recovering from any injury. Looking pretty ripped in that video brother!!

Thanks Mark. Things are slowly coming together.

 

[MARK_]

Body weight 173lbs
One arm rotary chest (seated sideways to isolate upper inner peck)
40x25
50x25
70x20
100x15
Drop set:
130x10/100x10/70x12
Rotary back machine
40x30
70x20
100x15
115x12
Incline db press
20x20
30x20
40x12
45x6 (pain in shoulder)
Standing leg press calf raises
195x30
240x30
285x30
325x30
Smith machine front shrugs
100x30
170x12
Drop set:
220x10/170x12/100x25
Overhead rope tri extension
45x12
55x10
60x8
Db overhead tri press
45x10
55x12
- Intended to bb bench press today but shoulder wasn't having it. I decided to do some high rep isolation work instead.

 

[RegisterJr]

Making due with what feels good. Nice work here Mark.

 

[MARK_]

Making due with what feels good. Nice work here Mark.

Thanks Thomas. I'm starting to train a little differently. I want to get some big numbers in my bench, squat and deadlift, but that needs to not be my main goal. I'm training more with my mind, trying to see the muscle work, looking for ways to work the muscles around the pain. More reps as well. I think this will help me in the long run.

 

[MARK_]

Hit a PR today! Body weight at 173lbs
Squats
45x10x2
135x10
155x10
175x10
200x10 (PR)
Leg extension
115x15
130x15
Seated leg curls
110x12
120x12
Seated calf raise/standing calf raise (ss)
110x12/20
- I did 3 sets
Seated incline db curl
20x20
25x20
30x20
35x15
- I'm happy with these that they were all steady and controlled
Standing db curl (elbow against an upright seat)
25x15
30x10

 

[RegisterJr]

Nice job on the Pr! That's awesome volume.

 

[cobri66]

Good Job Mark

 

[kenpoengineer]

The mind controls the body. Just the process of thinking through the lift is the start of actually lifting. Young Jedi!

 

[MARK_]

After 4 weeks I have gained 8 pounds (166 to 174lbs) while maintaining the same measurement at my navel, 33 1/2 inches. Gained 1/2 inch upper arm, 1/2 thigh, 3/4 inch chest, 3/4 inch shoulders. Strength is up quit a bit as well. Today was my first workout with no shoulder pain.
Deadlift
135x10
155x10
175x8
205x8
225x8
255x8
285x8
305x6
325x4
345x1
- this is the first time I ended up scrapping my knees and shins
Hyperextensions
Bw x 15
50x15
100x10 (pause at top)
Wide grip lat pull down
105x15
135x15
160x10
Seated Tricep machine overhead extension
100x15
130x15
170x15
Leg press
150x20
240x15
420x10
510x6
Rotary chest machine
100x20
130x15
160x10
- no pain in shoulder for the first time since August.
- Supplements:
APS NUTRITION-
Mesomorph
Isomorph 28
ALR INDUSTRIES-
HumaPro
LG Sciences-
Glutamine
FORMUTECH NUTRITION-
Endurance
MIND AND MUSCLE-
Rise and Swell
LIQUID LABS-
A-Dex

 

[kenpoengineer]

Congratulations on the gains! Happy Thanksgiving Mark.

 

[MARK_]

Congratulations on the gains! Happy Thanksgiving Mark.

Thanks Mark. I hope you have a nice Thanksgiving as well.

 

[RegisterJr]

Happy Thanksgiving Mark!

 

[MARK_]

Happy Thanksgiving Mark!

Thanks Thomas. Happy Thanksgiving to you and your family

 

[MARK_]

I tried out this app last night to track my sleep quality. I always feel like my sleep quality is poor. Does it seem that I was correct? Thanks for the info on this app NurseGray

 

[MARK_]

Week 14 since my shoulder surgery (for perspective on these lifts)

Body weight 173lbs
Bb bench press
45x20
85x12
115x10
135x10
155x5
175x5x5
205x2
225x1
Front lateral raise with plate (pause at top)
35x15x3
Leg press calf raise
220x30
265x30
310x30
Rear delt machine (squeeze and pause)
85x12
115x12
130x10
Incline db bench press
40x15
50x12
60x8
Standing tricep extension
60x15
75x10
Rotary chest machine
145x10
- ran out of time
- shoulder is coming along. It's still weak, but the pain is getting less each week and strength is increasing

 

[MARK_]

Here is another night of sleep or something.

Any thoughts on this?

 

[RegisterJr]

Doesn't it measure by sound? Doesn't seem to me like it can mean much or be that accurate.

 

[MARK_]

Doesn't it measure by sound? Doesn't seem to me like it can mean much or be that accurate.

I'm not sure how it can be accurate. I know I didn't sleep well and I was awake at the times it shows. NurseGray uses this app as well. I'm trying it out. Are there better ones out there?