marko`s log

M

marko157

0
Breaching the crysilis

after much thought iv`e decided to start a training log in the hope that it will spur me on to my goals.At the moment im bulking until the 10th of march when i plan to go on a 3 month cut for the summer im mostly eating clean with the odd cheat thrown in.

my current workout consists of:
MONDAY-back +bi`s
TUESDAY-shoulders
WEDNESDAY-chest +tri`s
THURSDAY+rest
FRIDAY-legs

as of the 10th of march i plan to switch to a full body workout 3 times a week with a mixture of HIIT and SS cardio 3-4 times a week.
last march i tore my hamstring so for 10 months ive done no cardio or leg work.

last week i went for my first run and it felt great so i guess im good to go.

my long term goal is to bulk up after this summer for my 40th birthday next year:D.

short term goal is to get to about 8% body fat by the 10th of june.

ive posted a couple of my current pics and will post more periodically thanks for reading
 

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interesting poses! hahahahahaha just kiddin!

glad I got to be the first to post to your log.

great abs already Marko
also looks like you have some cool weight stuff to use.

TORE your hamstring! OOUUCH! I don't know about that tearing something like that, but i do have two hamstrings- and I can't FF'in imagine.

well, you have threatened to get in the game. IT"S ABOUT TIME! ;)

in your corner,
Sweat Daily~!
FF
 
Good for you Marko! :)

Marko you are going to have to grab a fishing pole, cast, and reel in the diet to drop to 8% by June, and its totally possible. What approach on diet did you select? To track calories and macronutrients or to not track calories and macronutrients? You are going to have no choice but extremely tough on your diet expecially when the BF drops. If you have a history, and a problem comes up, you will have something to work off of, and combat problems.

I am glad to see you started a log--->young man :)

Its about time!



Chillen
 
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the poses are just for you Todd i thought you might appreciate them:D


as for the diet chillen ive got a lot of reading to do in the next month and decide what is best for me any advice would be greatly appreciated. thanks for the replies guys i am no longer a journal virgin.
 
i have a day off today to price up some jobs so i thought id get an early workout in.
I did some ab work for the first time in weeks i know ill be sore tomorrow

wrkout was-Deadlifts 4x10
Barbell bent over row 4x10
Lat pulldowns 4x10
various isolation on bicept
is it okay to do the dead lift on back day (ive always associated it with leg work)?
also ive started to use the barbell on my rows as opposed to the dumbell ive realized i can lift a lot heavier that way and a little safer. i didnt feel too stabilized when i used the db.
also is there any other exercise for my back that i would greatly benefit from im willing to learn and any advice would be greatly appreciated.
at the moment im not to concerned about my diet im eating a lot mostly clean.Its pretty hard for me to eat huge amounts due to a stomach operation i had when i was younger(partly removed) so im looking forward to starting my cut.

mark
 
Good luck Marko,

If you can, put down the weight youve been lifting - can track progress then ;)
I do DL's on back days also, i think its better to do this as my legs get more than 1 workout a week then.
 
Good luck with your goals buddy

And as Tom said, write down your lifts on the site, it helps to keep a diary like that so when you're feeling down about your training you can look back and remind yourself about how far you've come
 
yeah ive not really kept track of the weights ive been lifting.

as of today Deadlift-180lbs(no idea what 1rm is)
Lat pull downs- 110 lbs
Bent over rows 120 lbs (im very happy with this because previously i was doing 40lbs with the dumbells i guess its the stability but i really feel them now)

ill post the weight as and when ive worked out so tomorrow its chest and tris


mark
 
TODAYS WORKOUT chest+tris

pressups with pressup bars4x10
declined db press 4x10 45lbs each arm super setted with tri pushdowns 4x10 60lbs.
machine chest press 4x10 80lbs supper setted with skull crushers 4x10 60lbs.
feeling sore from ab wrkut yesterday but i guess thats a good thing:pain7:
 
today was shoulders
BARBELL SHOULDER PRESS 1x10
1x10
1x10
1x8 (80lbs)
FRONT DB RAISE 4X10(15lbs)
SIDE LAT RAISE 4x10(15lbs)
UPRIGHT ROW 4X10(80LBS)
barbell shrugs 3x10(180LBS)
i was planning on doing abs again today but there still a bit tender so i thought better of it.
also walked the dog for 3 miles. ill do this most days as a mild form of cardio until i start to cut im looking forward to that as im sick of eating so much. ive not mentioned before but the only supps im taking is a multivitamin.
I think my diet is okay but ill list what ive eaten today:

BREAKFAST:large bwl branflakes and 4 egg omlette
SNACK:chicken and onion sandwich
LUNCH:tuna onion pepper sweetcrn noodles
and for dinner ill be having pork chop brown rice broccoli and carrots at about 5 oclock.
for supper ive no idea probibily some yoghurt with mixed in spinich (sounds sick but its really good)
cheers for reading ive a feeling im gnna be bombarding you guys with questions on nutrition when the cut starts.

mark
 
Ok so here we go legs

BARBELL SQUAT 4x8(180lbs)
DUMBELL LUNGES 4x10(60lbs ea)
LEG EXTENTIONS 4x10(110lbs)
SEATED CALF RAISES4X10(80lbs)

please bear in mind that this is the first time iv`e worked my legs in nearly 10 months and it hurt In fact i`d go as far as saying that it made me feel sick(i sweat so much)

i never posted yesterday it was a day off i just did some ab work thanks for reading (if anyone is):)



mark
 
marko157 said:
Ok so here we go legs

BARBELL SQUAT 4x8(180lbs)
DUMBELL LUNGES 4x10(60lbs ea)
LEG EXTENTIONS 4x10(110lbs)
SEATED CALF RAISES4X10(80lbs)

please bear in mind that this is the first time iv`e worked my legs in nearly 10 months and it hurt In fact i`d go as far as saying that it made me feel sick(i sweat so much)

i never posted yesterday it was a day off i just did some ab work thanks for reading (if anyone is):)

mark
Click to expand...



I read it everyday, as I do most journals.

Good start on the legs--->Young man! :)


“The higher we soar, the smaller we appear to those who cannot fly.”​

(Friedrich Nietzsche)^

A lifetime dream being erased by sighs
Doors I've opened many times
I notice false hope when I open my eyes
Clean out the dust from every corner
Just as I thought, I'm a suitable competitor
Slowly I'll make progress, why give up my dream?
Stay on firm ground and look far
Darker the night, brighter the stars will shine

(Credit to a friend of mine)^

If you have skeletons hidden in your closet, make it a "walk-in closet" and reach in and teach it how to dance; spark this advance by writing peace on your wings to remove the strings; your heart sings; your soul brings. You rise in the sky and realize with real eyes you are the prize to fly in the skies.

(Chillen)^


Marko, you can find victory in the effort.

Do not regret your sweat; this is a minor debt and your goal will be met.


ROCK ON! :)

Chillen
 
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thanks chillen
i will be so happy when this current bulk is over. The anticipation of starting a cut is great. The motivation is there as is the consistancy i guess those are my 2 main allies:jump1:
 
Hey Marko - nice work!

Your 40th birthdaywill be easy - not as easy as the 30th and definitely not as easy as the 20th, but still easy.
 
g8r80 said:
Hey Marko - nice work!

Your 40th birthdaywill be easy - not as easy as the 30th and definitely not as easy as the 20th, but still easy.
Click to expand...

cheers man but i spent my 20th and 30th in a drunken haze lol and probibily my 10th for that matter. Anythings gotta be easier than that.
 
at home my friend iv`e never been to a gym in my life except to play 5 a side but i may start going if they incorporate unisex showers.

why do you ask Todd???
 
haha i went to the pub yesterday to watch the football (and drank 6 pints of lager). I felt guilty after the first but then a funny thing happened after the 3rd i didnt seem to give a sh1t.I felt guilty again this morning though and went for a 3 mile walk.

todays workout in order:
BOR (barbell)4x12 130 lbs
DL..............4X10 180 lbs
lat pull down 4x8 120 lbs
standing ez bar curl 4x10 60 lbs
reverse curls...........3x12 40lbs.Ive changed the order of the DL and the BOR because last week i felt fatigued when it came to the rows the outcome is that ive added 10lbs to the rows and the deads have stayed the same so happy days.:p

Also i did abs this morning using decline board



mark
 
Marko, do you have any problems with listing your diet details?

If you want to lose BF, by June, this is THE essential item in the overall equation. What approach are you taking on this? How many calories are you taking in? What type of pre and post workout meals do you eat? What are your macronutrients like?



Best regards,


Chillen
 
hey chillen.
my diet does`nt come into play for another 3 weeks man at the moment im bulking until then.
an example of pre workout meal is:chicken breast cooked in tomatoes with green beans onion and garlic. For post WO ill have an omlette (4egg) with cheese ham and peppers.
ive also tweaked my workout a little im now doing:
MONDAY back+bi
TUESDAY chest+tri
WEDNESDAY shoulders+legs
THURSDAY back+bi
FRIDAY chest+tri

right now im eating between 3000-3500 cals daily all my carbs are coming from veg couscous and brown rice sweet potato(tastes like sht).
when i start to cut ill be listing every cal that goes in.


mark
 
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