MARK_S Road to 110%

MARK_ said:
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?
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I don't know. Fitbit tracks it by movement, would should be slightly more accurate. Snoring, the HVAC kicking on, and coughs or sneezes could disrupt it IMO. You know better though. If you already know you are awake when it says you are awake, what's the purpose?
 
RegisterJr said:
I don't know. Fitbit tracks it by movement, would should be slightly more accurate. Snoring, the HVAC kicking on, and coughs or sneezes could disrupt it IMO. You know better though. If you already know you are awake when it says you are awake, what's the purpose?
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I'm trying to see if I'm getting any deep sleep. Last night seemed to be better. I am also planning to compare my sleep now to when I start using REM 8.0 by Formutech Nutrition
 
I like REM 8.0. I prefer G8, of course, though.
 
Catch me if you can!
Body weight is 172lbs

Squats
135x10
185x10
210x10
225x2
250x1 (went up fast)
270x1 PR!
225x3x3
Arnold press
20x15
30x15
40x10
Leg extension
145x15
165x12
180x12
Seated leg curl
120x12
130x10
140x8
Db preacher curl
25x12
30x12
35x12
- I felt really good today. Shoulder recovery is progressing nicely. My legs are getting stronger. They have been a challenge to me. I've dedicated more time to them and I'm seeing now how important that is. I also have a 19 year old son that has passed me in squat and deadlift. This has given me a challenge. I will pass him!!!
- I'm using A-Dex by Liquid Labs and Rise and Swell by Mind and Muscle. This is week 2.
- I've added Flexible and fish oil once again
- The usual Creatine Monohydrate and Glutamine, Isomorph 28, Endurance and HumaPro
 
Up 12 lbs! Right? Competition with son = FTW!
 
kenpoengineer said:
Up 12 lbs! Right? Competition with son = FTW!
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About 11 pounds in body weight. Squats are up by a lot. I'm not exactly sure how much. Yes, a little fun competition with my son has helped me out tremendously. He weighs 165lbs. Squats 280, deadlift 355, bench 215
 
Great doctors visit yesterday. The last time I went to the dermatologist she burned a cancer spot off my back and cut out two other spots (non-cancer). Needless to say, I wasn't planning for that on that day. I left yesterday as I went in.
Resting heart rate: 72
Blood pressure: 110/60 (I think)
Body weight: 175lbs clothed with shoes

Ez bar upright row
65x12
75x12
85x10
Bb bench press
115x10
135x5
170x5
190x5
210x3x2 (very happy with this)
Leg press calf raise
240x20
330x25
420x20
Underhand close grip lat pull down
155x12
170x12
185x8
Bb standing overhead press
- first time doing these since shoulder surgery
45x15
65x12
75x10
85x8
- I really felt these in my left shoulder. It's not so much heavy as it hurts.
Standing calf raise on smith machine
130x20
180x15
230x10
Seated db overhead press
35x15
45x10
55x4
 
New PR's since shoulder surgery.
Body weight 173lbs
Bb bench press
115x10
165x2
190x1
230x1
240x1 PR
Deadlift
135x10
205x10
275x5
335x3
355x1
375x1 PR
205x10x2 (1 minute rest)
Hack squat
150x10
150x12
150x15
150x20
Smith machine close grip front shrugs
100x15
170x10
240x10
1 arm side lateral raise
15x10x2
15x12
- these are rough on the left shoulder, but they are improving
Wide grip front lat pulldown
150x15
165x10
180x8
 
Congratulations on those PRs! Heavy arse lifting!
 
I had a pretty rough night with a headache. Thankfully, I took some ibuprofen around 2:30am and woke up fine around 5am.
Bb bench press
115x10
165x5
185x5x3
190x5
200x6
Squats
115x10
165x10
205x10
225x4x2
235x4
Close grip lat pull down
140x15
175x10
200x6
Incline db twist press
35x12
40x12
45x12
 
Man, sucks about head. Strong benching the other day tho.
 
Thanks Thomas. I have been "off" all day. Feeling odd. The stomach bug is going around. Maybe I'm fighting it.
 
Slow moving day today.
Straight leg deadlift
135x10x3
155x10x2
- these loosened up my back nicely
Leg press
150x20
240x20
310x20
380x10
Seated calf raise
110x20
145x25
190x20
Standing 1 arm db overhead tricep extension
15x15
20x15
25x15
Standing machine tricep extension
70x10
85x8
100x6
Standing calf raise
100x30
150x30
Bb bench press
115x10
135x10
155x5
- stopped here because I just wasn't feeling into it the way I needed to and didn't want to get hurt.
 
Great lifting and smart move to stop. "Live to fight another day!"
 
Deadlift
135x10x2
185x5
205x5
255x5
305x5x3
Hyperextensions (pause at top)
50x10
70x10
Standing calf raise
100x20
170x20
220x20
270x8
Lying db pull over
40x15
50x15
60x15
70x15
Hammer curls
20x20
25x15
30x15
35x12
Db preacher curls
25x12
30x12
35x10
 
I appreciate being part of the Hi-Tech team. I really like this banner they made me:
Invalid Link Removed
 
Squats
135x5
155x5
175x5
Single leg leg press
150x10
170x10
190x10
Bb bench press
115x5
135x5
155x5
175x5
205x3
220x2
230x1
Db seated shoulder press
20x20
25x15
30x15
35x15
Meadow rows
65x12
90x10
100x10
Leg extensions (pause at top)
130x12
160x10
190x8
 
Strong! I like the banner but your shirt message is backwards.
 
Thanks! Haha, I didn't even realize that. I'm not sure how to fix that. Have a great weekend
 
MARK_ said:
Thanks! Haha, I didn't even realize that. I'm not sure how to fix that. Have a great weekend
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Haha Mark you can flip the photo on your pc. Lol I wonder why they didn't catch it
 
Cool! Thanks. I will mention it and see what they can do.
 
I used REM 8.0 by Formutech Nutrition last night to help me sleep. This graph shows how my sleep was. Invalid Link Removed
 
I wonder if this is picking up your wife's movements in bed also? If she moves and you aren't, does it register sleep problems. I think the only true sleep monitor is one that constantly takes your heart rate.
 
kenpoengineer said:
I wonder if this is picking up your wife's movements in bed also? If she moves and you aren't, does it register sleep problems. I think the only true sleep monitor is one that constantly takes your heart rate.
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I'm not sure. Here is what I'm attempting to do: I used this program for a week or so, every night. Now I am using it while taking REM 8.0. I set a baseline for myself and now can compare the two. Does this make sense?
 
MARK_ said:
Thanks! Haha, I didn't even realize that. I'm not sure how to fix that. Have a great weekend
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Next time have someone take the picture instead of using a mirror. Kinda funny tho.

kenpoengineer said:
I wonder if this is picking up your wife's movements in bed also? If she moves and you aren't, does it register sleep problems. I think the only true sleep monitor is one that constantly takes your heart rate.
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I believe this has to be true. I use the Fitbit, or used to, which tracks movement. Seems to work ok.
 
I like your routine, Btw.
 
I like your plan to gather baseline sleep data and then use a sleep supplement and compare.
 
Here is how it went last night using REM 8.0 by Formutech Nutrition Invalid Link Removed
 
The weekend was busy, but good. I had a good time running a demo at Vitamin Shoppe, then went to a Christmas party. I use weekends as my rest days. Sleep has been better using REM 8.0. Today I tried Max Out and Hemavo2 Max. Pump and energy was good.
Front plate raise
25x15
35x15x2
Standing db bicep curl
20x20
25x15
30x15
35x15
Bb bench press
115x10
135x5
155x5
175x5
195x1
- shoulder was hurting today
Db bench press twist
25x15
35x15
45x15
55x15
Db incline bench twist
35x15
40x15
45x8
Db upright row
20x15
30x15
35x12
Rotary chest (1 arm at a time, sitting sideways)
100x12
100x15
70x15
Ez bar preacher curl
35x20
55x15
75x10
 
Nice! How do you like the twist presses? I was shaking the first time I pressed that way. My opinion is they help build the stabilizers as well as the pecs.
 
kenpoengineer said:
Nice! How do you like the twist presses? I was shaking the first time I pressed that way. My opinion is they help build the stabilizers as well as the pecs.
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I like them and I do shake a little. I think I will continue to use them.
 
Figuring things out and changing things up. New diet while using Black Hole, if I'm hungry I will eat everything edible until I'm full. I struggle with eating because I'm very rarely hungry and can't usually eat much. I'm not really into junk food, so I'm not to worried there. Changing my workout to 4 sets of supersets per exercise. I want to focus on adding muscle, while maintaining strength. I will continue bench, deadlift and squat.
I used Blueberry Muffin Protean by Iforce Nutrition last night. It was very good. I am trying the Red Velvet Cake this morning.
Bb bent over row (overhand grip) ss with Straight arm lat pulldown
95x15/50x15
115x15/50x15
135x15/50x15
155x15/50x15
Wide grip lat pulldown behind neck ss with rotary back machine
150x12/85x15 (4 sets)
Standing calf raise
100x10,5 (1 leg),10
100x10,5 (1 leg),20
100x10,5 (1 leg),30 / 2 sets
Seated calf raise
110x60
145x30
175x40x2
 
Strong work man. Jealous of your protein flavors.
 
You get all the good stuff being on that team huh? Lol good job so far mark
 
Leg press (ss) leg extensions (ss) leg curl
240x15/145x12/90x15
330x15/160x10/100x15
420x15/175x10/110x15
510x10/175x10/120x10
Lying db tricep extension
15x25
25x15
30x15x2
Standing machine tri extension (ss) standing machine overhead extension
85x15/40x12
90x12x3/40x15x3
 
Jesus Mark those are some heavy leg presses good job!
 
NurseGray said:
Jesus Mark those are some heavy leg presses good job!
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Thanks for the encouragement! I can never tell if I'm lifting heavy compared to what others are doing. I guess I always feel I'm not quite there.
 
MARK_ said:
Thanks for the encouragement! I can never tell if I'm lifting heavy compared to what others are doing. I guess I always feel I'm not quite there.
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I think we all feel that way
 
Yeah, I remember past "I can't wait until I hit X" thoughts, but when I hit it, it wasn't and isn't enough. I guess it's good that we aren't satisfied. If we were, some motivation would be lost.
 
RegisterJr said:
Yeah, I remember past "I can't wait until I hit X" thoughts, but when I hit it, it wasn't and isn't enough. I guess it's good that we aren't satisfied. If we were, some motivation would be lost.
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Amen reg.
 
Had a good session today. I mixed Hemavo2 Max with Mesomorph. This worked well for me. I hit 335x5 on the deadlift and 245x2 (touch and go) on the bench press. I'm currently sitting at 177lbs body weight. I will post a more detailed account of my workout later.
 
Good day today! Body weight is 176lbs.

Db incline twist press
20x20
25x15
35x20
45x10
Db flat twist press
20x20
30x15
40x15
45x8
Face pulls
55x20
70x15
85x15
100x15
Standing calf raise
140x20
190x15
250x15
270x10
Bb bench press
135x3
155x3
175x3
195x3
205x3x2
210x3x2
220x3x2
Db seated shoulder press
30x15
40x15
50x6
45x8
Standing cable tricep extension
85x15
90x12x2
95x10
Bb shrugs
185x12
225x10
275x10
 
Twist pressing "the night away"! Lol. High volume workout! Nice!
 
New PR on squat!
Body weight: 176lbs

Squats
135x10
185x5
225x4
245x4
255x2
255x3
255x4 (PR)
185x15
Standing db hammer curls
20x20
25x20
30x15
35x15
Supersets: Hack squat, leg extension, leg curl
150x12/130x10/100x15
170x12/130x12/120x15
190x12/140x12/130x12
Seated incline db curls
30x15
35x12x2
 
Awesome job on the squat PR! Do you know what your max single is? I remember you saying you wanted 300 by 2016
 
RegisterJr said:
Awesome job on the squat PR! Do you know what your max single is? I remember you saying you wanted 300 by 2016
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Thanks. 2 weeks ago I did 275. I'm going to try next week. That would be awesome to hit 300lbs.
 
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