Marks Muscle Madness

[MARK_]

One bicep surgery, two shoulder surgeries and still not quitting. Bigger and stronger is my goal. I am currently bigger and stronger then before my surgeries. I have run different cycles that have helped my recovery. I am currently using the basics: creatine monohydrate, glutamine, bcaa's, protein powder, multi-vitamin and fish oil. This log will cover my current training program. I'm not following anything specific. I'm adding drop sets and supersets throughout. I have been working on my mind and muscle focus for each exercise. I'm finding this to be very effective. I will mix high rep/lighter weight training with low rep/heavier weight training.

 

[MARK_]

Yesterday I trained twice.
Morning:
Incline bench press
100x20
130x12
155x10
175x6
200x3x2
200x2,155x4,125x5

seated pec fly machine
110x15
120x10
120x15
130x15

db bench press
35x20
50x20
70x10
80x10

incline db fly
30x15
40x12
45x12,25x12

standing cable fly
20x20
20x12x2

 

[MARK_]

Here is my second workout from yesterday.

Evening:
Tricep press down (ss) 1 arm cable extension
35x25/20x20,15x15
45x15/20x10,15x15
55x15/20x10,15x15
65x15/20x10,15x15

wide grip lat pull down behind neck (ss) low cable close grip lat pull
110x15/110x12
130x15/130x12
150x15/150x12
170x8/170x10

bent over bb row
140x15
190x10x2
190x10, 140x10

straight arm lat pull down
40x15
50x12
50x15

dips
bodyweight x 15
bodyweight +45 x 10
bodyweight +70 x 6, bodyweight x 15

incline bench tricep extension
25x15
30x12
25x12

 

[MARK_]

I have added cardio and my bodyweight currently stands at 181 lbs. Today's training:

Seated db shoulder press
25x20
35x15
50x15
70x8

side delt raise
15x20
20x15x3

rear delt fly machine
50x20
60x20
70x15

standing db curl
20x20
30x15
40x12
50x6,30x8,15x10

machine preacher curl
70x15
80x12
90x10,60x10

standing overhead press
55x15
100x15
140x2

cable side delt raise
3 sets of 15x15,10x10

1 arm cable curl
20x15
30x10,20x10,10x10 (drop set)

 

[MARK_]

Cardio finished. 50 minutes on the treadmill 3.3 speed and 5 incline

 

[MARK_]

Down to 180 lbs and 12.3 body fat this morning. Adding evening cardio is very helpful for me. Today I trained some back and traps. I have not done any deadlifting in a while.

Deadlift
120x10
185x10
225x5
275x5
305x2
355x1

behind the back bb shrugs
120x15
170x12
220x10

db shrugs
75x15
85x15
100x7 (slipped, went to straps)
100x12x2

 

[MARK_]

Still at 180lbs
I took a rest day yesterday. Today I benched and did some leg work

Bench press
115x15
185x10
225x5
245x5
265x3 (3 rep assisted)

leg press (ss) leg press down
180x20/85x15
270x20/100x15
360x15/115x15
400x15/130x10

standing calf raise
120x15
190x15
240x15x2

seated quad extension (ss) seated hamstring curl
100x15/100x15
120x15/120x12
140x15/140x10
170x15

 

[MARK_]

Today I used some Rocket Pop Mesomorph and woooohoooo baby!

Incline smith machine bench
120x15
140x12
160x8
180x2
180x3
140x8

incline db fly
25x20
35x15
45x15
50x8

wide grip lat pull down
100x15
120x15
140x15
160x15

1 arm cable row
40x12x4

db bench press
80x12
85x6
70x7

standing cable fly
20x10x3

lying db pullover
55x15
65x15
80x7

 

[wesb2387]

You like the rocket pop more then tutti fruti? Been meaning to pick up some of the fruiti

 

[MARK_]

You like the rocket pop more then tutti fruti? Been meaning to pick up some of the fruiti

I have not tried tutti-frutti yet. I have Rocket Pop and Grape on hand.

 

[MARK_]

whaaacked out on WICKED! What a morning. Started out slow. I took some ibuprofen and 1 serving of Innovative Labs WICKED and boom. I decided to do legs today and was pleasantly surprised when I was finished and realized my math was off by about 30lbs.

squats (I have not done these in about 2 months)
115x10
135x10
165x10
185x6
205x4
225x2
245x1
193x5x3 (here is where my math was wrong. I thought I was doing 160lbs)
173x5

quad extension
100x20
120x20
140x20
170x20

hack squats
180x12x4

- The reason I have not been squatting was the pain I was having in my left knee. Today I did not experience any pain in my legs at all (except for the expected agony of leg training)

 

[flexdaddyraf]

Keep working bro

 

[MARK_]

Still moving forward. Here is yesterday's training

Bench press
115x15
155x10
180x10
200x10
225x3
250x2
260x1
225x4x4
135x20
145x20
155x16

incline db press (ss) incline fly
50x10/25x10
55x12/25x10
60x12/25x15

standing cable tricep extension (ss) incline bench db tricep extension
50x15/20x15
60x15/20x15
70x15/20x15
80x10/20x15

 

[MARK_]

Today's training

deadlift
125x12
155x10
185x10
225x6
275x5
315x5
345x3x3

cable rope front delt raise (ss) db front delt raise
20x20/20x15
25x15/25x12
30x15/25x15

smith machine bent over row
80x20
130x15
150x15

machine rear delt fly
60x20
70x15
70x7,50x7,30x10

 

[MARK_]

Bodyweight is at 185lbs. Training today:

bench squats
95x12
140x10
195x6
225x1
260x1
225x1
140x10x2 (close stance)

db bicep curl
20x20
25x20
30x20
35x20
40x15

close grip cable curl
20x30
25x25
30x25

single leg leg press (ss) with normal leg press
180x12/180x15
225x10/225x15
270x6/270x15

 

[MARK_]

Yesterday
Machine shoulder press (ss) seated db front delt raise
30x30/15x20
40x30/15x20
50x30/15x20
70x30/15x20

smith machine 1 arm shoulder press (ss) 1 arm cable side delt raise
30x12/10x25
40x10/10x25
50x5,40x5/10x25

db side delt raise
12x20
25x12
25x12

front and side delt raise with 10lb plates
10x15x4

standing 1 arm db shoulder press
25x15
30x12
35x12

seated bent over rear delt fly
20x15x3

machine rear delt fly
50x15x2
50x15,30x10

 

[MARK_]

Bench press
135x20
185x10
225x5
245x2
255x2
235x1
135x20

incline bench smith machine (ss) incline bench db press
120x15/20x15
140x12/25x15
150x10/25x15
140x10/25x15
120x12/25x15

standing cable fly
20x15
20x12x2
20x15

 

[MARK_]

Training 10/14/16

Deadlift
135x12
205x12
255x12
305x4x5

1 arm row
80x12
90x10
100x10x3

wide grip lat pull down to front
140x10
160x8
170x8

shrugs
140x12
210x12

 

[MARK_]

Training 10/17/16
Incline bench press
115x15
155x15
175x8
205x4
210x4x3
210x6,160x2,65x8

flat bench db press (ss) incline fly
85x12/30x12
90x9/40x8
85x8/40x8
85x7
75x5,55x3

1 arm cable tricep extension (ss) tricep rope extension
15x30/30x15
20x18/30x15
20x18/30x15

 

[MARK_]

Today's training. Bodyweight 183lbs
squats
95x10
135x10
185x8
210x4x4
210x6

single leg leg press
180x10
205x10
230x10x3

seated leg extension
120x10
140x10
160x10

 

[MARK_]

from 10/19

Standing db shoulder press
30x20
45x12
60x10
65x10
45x20, 30x10, 20x15 (2 sets)

wide grip upright row
45x15
55x15
65x12
75x12

db upright row
45x10
50x10
55x8

side delt raise (ss) side delt cable raise
20x15/10x15
25x12/10x15
30x10/10x15

front delt raise (ss) front delt cable raise
20x15/10x12
25x10/10x15
30x10/10x12

seated bent over rear delt fly (ss) rear delt machine
20x15/50x15
25x12/50x15
25x12/50x15

 

[MARK_]

from 10/20

bb curl
45x15
65x15
85x10
95x10

lying bb tricep extension
45x20
65x15
85x10
95x10

tricep rope extension
25x20
30x20x2

seated db curls
35x10
40x8
45x5, 25x5

tricep push down
130x15
145x12
160x8

lying incline tricep db extension
20x12x4

machine preacher curl
60x10x2

 

[MARK_]

Rested Friday- Sunday. My muscles were still pretty sore from this new training cycle.

 

[MARK_]

Taking 3 days to recover was a good thing. Lifts felt good today. Bodyweight is 185 lbs.

incline bench press
135x12
185x6
210x4
215x4x2
220x4x3

deadlift
155x10
275x5
305x4x5

db bench press (ss) with incline fly
70x12/30x12
80x12/40x10
90x10/45x10

 

[MARK_]

Yesterday's training

Barbell curl
45x20
65x12
85x12
105x10

seated db curls (ss) machine preacher curl
35x10/50x12
40x10/50x12
45x7/50x12

lying tricep extension with barbell
45x15
65x12
85x12
105x6

tricep press down (ss) with incline bench db tricep extension
145x12/20x20
160x12/25x12 (2sets)

rope tricep extension
25x25
35x20
45x15

hammer curl with cable
20x25
25x20
35x15

 

[MARK_]

Bodyweight 186.4 pound
Training today

squats
135x8
185x5
205x5
225x4x2
230x4x2
230x5

single leg leg press
180x10
230x10

seated leg extension
130x15
150x15
170x10

standing db shoulder press
25x15
45x15
55x15
65x10

wide grip barbell upright row
45x15
65x15

db front delt raise (palm up)
25x15
30x12x2

rear delt fly machine
50x15
60x15
70x15

1 arm cable tricep extension
20x30
20x15, 15x15
25x20

db curls
20x25
25x20
30x15

 

[MARK_]

3 scoops of Wicked today was great!

side delt raise
15x25
20x15, 12x10
25x15, 12x10

side delt cable raise
10x25
10x15

smith machine shrugs
120x20
190x20
240x10

front delt raise with rope
20x20
35x12

flat bench press
115x20
155x15
185x10
205x6x2
205x10 (5 were assisted)

deadlift
135x10
185x5
260x5
330x4
340x4
350x4
360x4

wide grip lat pull down (ss) v grip lat pull
130x12/130x12
140x12/140x10
150x10/150x10

 

[MARK_]

Bodyweight 186.4 pounds

Incline bench press
95x15
135x10
185x8
220x4x4
225x3

db flat bench press (ss) incline db fly
80x12/35x10
90x9/35x10
50x25/35x10

 

[MARK_]

I tried out day 1 of the PH3 training program: bench press (205lbsx9x2), squats (220lbsx9x2),deadlift (300lbsx7x2). It wasn't to bad. I should be good to go in a week of so. This program requires me to eat 3,515 calories each day. This may be the hardest part.

 

[MARK_]

From Monday the 21st

Squat
135x10
190x10
220x9x3

Bench
135x15
185x12
205x9x3

 

[MARK_]

From Tuesday the 22nd
close grip bench
46x20
65x15
85x15
105x12
125x10
145x8
165x8 starts a drop set
145x5, 125x5, 105x8, 85x10, 65x10, 45x20

incline bench db tricep extension
20x20
30x15
35x10

one arm cable tricep extension
15x20
20x12
30x12x2

standing overhead press
95x8
115x5
135x1
155x1

 

[MARK_]

From Saturday the 26th
- I decided to start training for a powerlifting meet in March. Saturday was day 1.

bench press
115x10
135x10
185x10
210x5
230x5x5

tricep press down
100x15
115x12
130x10
145x10

db bench press
75x10
85x8
95x5
95x5/50x10 2 sets

 

[MARK_]

Today's legs and shoulder training:

Squats
95x5
140x5
190x5
210x3
230x3
250x2

seated military press
80x12
120x12
150x8
170x6, 100x12

upright row cable (ss) side lateral raise
35x15/20x12
50x12/20x12
65x12/20x12

seated quad extension
130x20
170x15

 

[MARK_]

Today: back and biceps

deadlift
185x5
225x5
275x5
315x5
365x3
405x1

wide grip lat pull down (ss) low cable v-grip lat pull
110x10/110x10
130x10/130x10
160x8/160x10

1 arm machine preacher curl (ss) both arms machine preacher curl
60x10/60x10
70x8/70x10
80x6/80x10

seated incline db curl (ss) standing db hammer curl
40x8/25x10
45x6/25x10
40x5/25x10

 

[MARK_]

bench work today. Bodyweight 187.5. Yesterday I did not eat very well because I felt sick most of the day.

bench press
135x10
185x10
215x5
235x5
250x3x2
250x2
190x8
190x9
135x21

rear delt machine fly
50x15
60x15
70x15
80x15

lying db pullover
60x12
70x12
80x12

dips (ss) standing overhead 1 arm cable tricep extension
bw x 12/25x12
bw +35x10/30x10
bw +45x8/30x10

seated bent over rear delt fly
20x15x3

 

[MARK_]

December 2, 2016 Bodyweight 190 pounds.

Squats
115x5
155x5
190x5
230x5
250x5
270x2

seated 1 arm smith machine shoulder press
30x12
40x10
50x6, 30x25

1 arm db upright row
25x15
35x12
45x10
55x10

cable side lateral raise (ss) cable front lateral raise
15x10
3 sets: 10x15/10x15

seated quad extension
140x20
170x20x2

 

[MARK_]

December 5, 2016 bodyweight 190 pounds

Bench
135x10x2
185x10
205x10
235x7
245x3

bench (ss) db fly
225x5/20x15
225x6/30x10
225x3/40x10

1 arm db bench
50x12
55x12
60x12

tricep press down, 1 arm overhead tricep cable extension, tricep rope press down (tri-set)
100x12/25x10/50x10
130x10/25x10/50x10
145x7/25x10/50x10

 

[MARK_]

December 6, 2016 bodyweight 191.4

squats
140x5
190x5
230x5
250x2
290x1
230x6
140x10

seated db shoulder press (ss) 1 arm db upright row
30x20/30x12
40x15/40x12
50x12/50x10
60x12/60x10

smith machine upright row
30x20
50x15
80x12
100x10

seated quad extension
140x15
170x15x2

 

[MARK_]

Deadlift PR today.
Today bodyweight 190 pounds

seated incline db curls
30x10
40x10
50x8
60x1
50x8

1 arm machine bicep curl (ss) both arm machine curl
30x15/30x15
50x10/50x15
60x10/60x12
70x5/70x10

deadlift
135x10
205x10
275x5
345x5
365x5
375x5 (PR)

1 arm lat pull down
60x12x3

 

[MARK_]

Bench press PR today: 225x10. Bodyweight 191 pounds

 

[MARK_]

Yesterday's training:

Bench
135x10
185x5
205x5
225x10 (PR)
250x4
260x3
270x1
280x1
185x10, 135x9

wide grip lat pull down
80x15
100x15
110x15
120x15

rear delt fly machine
50x25
60x20
70x15
80x15

1 arm standing side delt raise
15x20
20x15
25x15
25x10, 15x10

 

[MARK_]

Today's training: body weight 191.4

squats
95x10
140x10
190x5
240x5
260x5x3

1 leg press down
100x12
115x12
130x12x2

1 arm tricep cable extension
25x15
30x12
35x10x2

smith machine reverse grip tricep bench press
120x12
170x8x2

 

[MARK_]

I started week 3 of a Superdrol/Test RX stack on Saturday. My weight is up about 7 pounds. My strength and stamina are up as well. I hit new PR's on bench and deadlift last week. I'm planning to continue Superdrol for a full 6 or 8 weeks. Test RX will switch over to Form XT in a day or so.
Weight today was 191.8 pounds

Bench press
135x12
185x12
225x5
245x5x2
245x7 (last 2 were forced reps)
225x6
225x4
135x15

standing cable fly
30x10x2

lying db tricep extension
20x15
25x15
35x12

db incline fly
35x10
40x10
45x15

1 arm tricep press down
55x15
70x12
85x10

tricep kick back
15x15x3

 

[MARK_]

Up 10 pounds in 2 1/2 weeks and hitting new PR's almost every workout now. Superdrol seems to be working. I will not use the Form XT until pct time. I will run Superdrol for a full 8 weeks.

 

[wesb2387]

Up 10 pounds in 2 1/2 weeks and hitting new PR's almost every workout now. Superdrol seems to be working. I will not use the Form XT until pct time. I will run Superdrol for a full 8 weeks.

SD for 8 weeks? Dam that's a lot. What are you running it at?

 

[MARK_]

SD for 8 weeks? Dam that's a lot. What are you running it at?

I'm running 3 per day, so 900mg.

 

[MARK_]

Log update: December 14, 2016
Body weight 195lbs
- Strength is beginning to climb.
- Superdrol is pretty amazing!

single leg leg press down
85x20x2

squats
140x10
190x10
230x5
260x5
280x3

1 arm seated db shoulder press
30x15
40x15
50x12
60x10

front delt raise with rope and plate
25x15x2
25x20x2

single leg leg press (ss) with both leg leg press
200x10/200x12
245x10/245x12
270x8/270x12

side delt raise
25x12
30x12
35x10

 

[wesb2387]

I'm running 3 per day, so 900mg.

Ooooh hi tech superdrol haha. I'm dumb my b

 

[MARK_]

Log update: December 15, 2016
Body weight 195.2
Superdrol day 19

1 arm high cable row
40x15
50x15
60x12
65x12

lying db pullover
35x15
50x15
80x12
90x10

deadlift
140x10
210x10
260x10
310x10
360x5
380x1

 

[MARK_]

Log update: December 16, 2016
Body weight 194.2
- This is ridiculous! Check it out:

Bench press
135x10
155x10
205x5
245x2
275x1
295x1 (PR)
315x1 (light assist by spotter)
225x11 (PR)
135x35 (PR)
- The numbers don't lie. Superdrol is kicking in! I could not believe it.

wide grip lat pull down
110x15
140x15
170x10

smith machine shrugs
150x15
220x10x2

bent over barbell row
115x15
165x10x2