MusclesMarinara Training Log

[MusclesMarinara]

Hey guys, Im starting my diet/prep for a NGA show in June. I started a blog with my coach but i figured Id post the stuff here as well to get some feedback from you guys. Criticism/Comments welcomed and appreciated.

FIRST DAY

Coming off a stomach virus this weekend, I was afraid I wouldnt be able to start the diet today. I felt better when i woke up so i decided to go ahead and start the diet.


Feeling: a little sick still, but overall decent.

Mood: excited and ready to work!

Weight: (Jan 4, 8:30am) 195lbs.

Waist: 34"

Here are some pictures from before the diet started:


http://3.bp.blogspot.com/_q54LuWFcSmE/S0ImErG82jI/AAAAAAAAAAM/G7_-A0B0PFw/s320/IMG_1872.jpg (http://3.bp.blogspot.com/_q54LuWFcSmE/S0ImErG82jI/AAAAAAAAAAM/G7_-A0B0PFw/s1600-h/IMG_1872.jpg) http://1.bp.blogspot.com/_q54LuWFcSmE/S0InS5F1mnI/AAAAAAAAAAc/xfdDVXINftQ/s320/IMG_1874.jpg (http://1.bp.blogspot.com/_q54LuWFcSmE/S0InS5F1mnI/AAAAAAAAAAc/xfdDVXINftQ/s1600-h/IMG_1874.jpg)http://4.bp.blogspot.com/_q54LuWFcSmE/S0In3rLx5RI/AAAAAAAAAAs/SsghKamGDZk/s320/IMG_1873.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S0In3rLx5RI/AAAAAAAAAAs/SsghKamGDZk/s1600-h/IMG_1873.jpg)http://4.bp.blogspot.com/_q54LuWFcSmE/S0InEcei3ZI/AAAAAAAAAAU/dtICoGhBTro/s320/IMG_1875.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S0InEcei3ZI/AAAAAAAAAAU/dtICoGhBTro/s1600-h/IMG_1875.jpg)http://1.bp.blogspot.com/_q54LuWFcSmE/S0IntT37pvI/AAAAAAAAAAk/7kjlL5gqh64/s320/IMG_1876+(2).JPG (http://1.bp.blogspot.com/_q54LuWFcSmE/S0IntT37pvI/AAAAAAAAAAk/7kjlL5gqh64/s1600-h/IMG_1876+(2).JPG)http://4.bp.blogspot.com/_q54LuWFcSmE/S0IoBaN-eFI/AAAAAAAAAA0/Jd-aNjBQxgU/s320/IMG_1877.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S0IoBaN-eFI/AAAAAAAAAA0/Jd-aNjBQxgU/s1600-h/IMG_1877.jpg)[/URL]http://1.bp.blogspot.com/_q54LuWFcSmE/S0IqYIcIOzI/AAAAAAAAABU/jmU--vWug_Q/s320/IMG_1880.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S0IqVUMG_fI/AAAAAAAAABM/xmB7_z0it9o/s1600-h/IMG_1879.jpg)[URL="http://4.bp.blogspot.com/_q54LuWFcSmE/S0IqSXRSN_I/AAAAAAAAABE/NL2imVWFFB4/s1600-h/IMG_1881.jpg"]http://4.bp.blogspot.com/_q54LuWFcSmE/S0IqSXRSN_I/AAAAAAAAABE/NL2imVWFFB4/s320/IMG_1881.jpg (http://2.bp.blogspot.com/_q54LuWFcSmE/S0IqOT2QdqI/AAAAAAAAAA8/41gYe6ewXgo/s1600-h/IMG_1878.jpg)

[MusclesMarinara]

1/4 WORKOUT


As the day progressed and i started to eat more, i started to feel worse. After my second meal, I didnt feel quite right but nothing serious. After i had my preworkout shake, i felt bloated and somewhat nautious but decided to try to do my workout anyway. After my first warmup set I got sick (luckily made it to the bathroom). I decided to keep working out and halfway through got too light headed and decided I was doing more harm than good. Im going to try to get as much sleep as possible and hopefully make a go of it tomorrow.

Squats (Squating machine in my home):
3 Warmups, 235(plus bar)/10, 10, 10

Leg Extentions
1 Warmup, 105/8, 125/6,6

Like I said before, I had to stop because I was getting too light headed and thought it would be dangerous to continue.

(http://www.blogger.com/post-edit.g?blogID=6586895409468636601&postID=7328707855104075613)

[MusclesMarinara]

1/5 Workout


Felt great all day today, carried on through the gym. Best workout Ive had in awhile. Completely exhausted, but it feels good.

Flat Bench Press:
3 Warmups, 225/5, 235/4

Slight Inlcine DB Press:
1 Warmup, 75/10,10,9 (using awkward adjustable DB at my home, numbers kinda skewed)

Incline DB Flyes:
1 Warmup, 30/12,12

Cable Curls:
2 Warmups, 185/12, 200/12 (my home machine)

Rope Pressdown:
2 Warmups, 155/15, 185/12

Hammer Curls/ Bench Dips Superset:
45/16;20 dips, 16;19 dips

[Northman]

Looks good, so you plan to diet from now till June? Damn

[bushmaster]

Looks good, so you plan to diet from now till June? Damn
If this is true that is a long diet and will be very taxing on you mentally. I dieted for 20 weeks for my contest and I think I definitely could of done it in less. What class do you think you'll be in? From the looks of your pics and your weight, I'd guess lower end Middleweight/high end Welterweight.

[MusclesMarinara]

Yeah its my first show so if my body doesn't respond well to something we have time to fix it. Right now I'm still on a decent amount of carbs so its not terrible.

As far as weight class I have no idea, I'm not sure what's under all the bodyfat and I'm not even sure how the weight classes work for nga

[DAVIDHARDY]

What show are you doing in June? I'm doing a couple of NGA shows in June to try for my pro card. I'm doing the June 5th show in North Carolina and the June 12th show in Longview, TX.

[MusclesMarinara]

NGA Garden State

[MusclesMarinara]

1/6 Workout


Felt okay today, a little tired but overall pretty good. Workout went well, shoulders are pretty shore. My joints (especially the AC joint in my right shoulder) are pretty weak, but i got through it. Im living away from my gym for a month, so I had to make due with the equipment I have available.

Lat Pulldown (Reverse/Pull Grip):
2 Warmups, 155/6, 170/5, 5

Close Grip Bent Rows:
2 Warmups, 135/11, 155/10

Rope Pulldown:
1 Warmup, 55/11, 65/10

DB Shoulder Press:
2 Warmups, 65/5, 5 (awkward adjustable dumbbells and no back support on bench)

Front Raises/Seated Lateral Raises Superset:
20/12-10/12, 20/12-15/10, 20/12-15/10

[DAVIDHARDY]

NGA Garden State


Where is that at? Somewhere up north?

[bushmaster]

Where is that at? Somewhere up north?
I'm guessing New Jersey as thats the Garden State.

[MusclesMarinara]

Yes, new jersey. It has the date tba, which is kind of annoying. Hopefully they'll have a set date soon.

Good luck with the pro card.

[DAVIDHARDY]

I'm guessing New Jersey as thats the Garden State.


A Hole lol. I thought that was the garbage state lol.

[bushmaster]

A Hole lol. I thought that was the garbage state lol.
Armpit of the US state yes it is.

[MusclesMarinara]

^^^ haha yeah, fuck jersey... NY is where its at. Jersey is closer than Buffalo though.

[bushmaster]

I disagree that NY is where it's at. There are much better cities to visit and live in.

[MusclesMarinara]

theres nowhere else ive been that id rather live.

you got everything in new york, well everything that i need anyway.

you got the city then when you wana get away u go 45 min upstate and its real quiet and relaxing.

[bushmaster]

Upstate blows I know cause I lived in Ft Drum for 5yrs there is nothing nice about -30 and lake effect snow.

[DAVIDHARDY]

I loved Arizona, hated Alaska, and I love South Carolina too. I've had some pretty good assignments, but I wouldn't want to live up north because of the cold and snow. Plus, what the fuck is with all of the damn toll roads up there?

[MusclesMarinara]

Upstate blows I know cause I lived in Ft Drum for 5yrs there is nothing nice about -30 and lake effect snow.

I didn't mean that far I mean like rockland county where my parents live

[MusclesMarinara]

1/8 Workout


Felt pretty good today, a little more tired than usual after the workout but i pushed it pretty hard today.

Squats (same squatting machine):
3 Warmups, 270(plus bar)/10, 10, 10

Leg Extentions:
1 Warmup, 115/6, 6, 6

Leg Curls:
2 Warmups, 95/7, 105/5

Lunges:
1 Warmup
65/10, 10

Calf Raises:
2 Warmups, 3 Plates/14, 14

Ab Work

[Diabetic Muscle]

Do you find your legs grow pretty easily form this ^ type of routine?

[MusclesMarinara]

its a rotation. i do this for 4 workouts, then move to another for 4 workouts, then another and back to this. i like it because i can hit legs 2x a week sometimes. (3 on , 1 off).

All I can tell you now is Ive never got the pump in my legs i get with this workout. its painful at times. i also feel i get stronger faster than i normally do which would equate to getting bigger.

i just started this on monday so i couldnt really tell you anything about growth. im going to be taking pictures again next week so well see if theres a different in the pics.

[MusclesMarinara]

1/9 Workout


Good a real good night sleep, woke up feelin good. Great workout today.

Flat Bench Press:
3 Warmups, 225/5, 245/2

Slight Inlcine DB Press:
1 Warmup, 75/10, 85/7, 6 (same dumbbells)

Incline DB Flyes:
1 Warmup, 30/12, 12

Cable Curls:
2 Warmups, 185/12, 200/12

Rope Pressdown:
2 Warmups, 170/12, 185/12

Hammer Curls/Bench Dips Superset:
45/16;25 Dips, 45/10;30 Dips

GO JETS!!

[MusclesMarinara]

1/10 Workout


Felt a little tired today, maybe got "too" much sleep. I felt like I was kind of dragging through the workout towards the end. Looking forward to the day off tomorrow and coming back hard again.

Lat Pulldown (Reverse/Pull Grip):
2 Warmups, 155/6, 6, 6

Bent Rows:
2 Warmups, 135/10, 155/10

Rope Pulldown:
1 Warmup, 55/10, 10

DB Shoulder Press:
2 Warmups, 65/6, 5

Front Raises/Seated Lateral Raises Superset:
20/12-15/12, 20/12-15/11, 20/12-15/11

*Will give updated body measurements tomorrow and pictures in a week.

[MusclesMarinara]

After one week

Bodyweight: 193lbs (-2lbs)

Waist: 34" (no change)

[MusclesMarinara]

I got an email back from the promoter. The show is June 12, 2010.. 21 Weeks out right now.

[Diabetic Muscle]

^Our shows are on the same day. Good luck. I start really dieting towards the end of Feb.

[MusclesMarinara]

good luck to you too, why so late?

[Diabetic Muscle]

Its 16 weeks to diet down for the show. I'm already leaning out somewhat, so technically I'm already dieting.

[Diabetic Muscle]

I haven't seen, how tall are you?

[MusclesMarinara]

about 5'10.. like 5'9 3/4ish

[Diabetic Muscle]

Another one of those tall guys eh, haha

[MusclesMarinara]

Another one of those tall guys eh, haha

haha yeah im tall for bodybuilding... but if i was 1 or 2" taller id probably be playin d1 football, at least thats what i was told by recruiters.

[Diabetic Muscle]

I'm 5'7" so I'm perfect for this but not much else haha.

[Conrad]

Hey man, I will be tagging a long on your log and will be checking in regularly. You got a great frame to build a freak on.

[MusclesMarinara]

^^ thanks brotha.

[MusclesMarinara]

1/12 Workout


Felt pretty good after a day off yesterday. Havent seen too much change on the scale or in the mirror yet but pictures will be up this weekend.

Squats (same machine):
3 Warmups, 320(plus bar)/10, 10, 9

Leg Extentions:
1 Warmup, 115/7, 8, 125/8

Leg Curls:
2 Warmups, 105/6, 95/8

Bar Lunges:
1 Warmup, 65/10, 8 (literally collapsed, my leg gave out on the way up. thank God for my spotter)

Calf Raises:
2 Warmups, 2plates+25 each side/18, 16

Having trouble walking up stairs, but I love the feeling.

[Diabetic Muscle]

You ever done the lunges in the smith. Helps me really push to failure without worrying about falling over.

[MusclesMarinara]

^^ nope, never tried that, i liked the ROM i get from doing it with free weights... but if i dont have a spotter one day ill give it a try.

[Diabetic Muscle]

I agree nothing like free weight lunges or walking lunges.

[MusclesMarinara]

1/13 Workout


Felt ok today, energy is normal. Shoulder felt a little sore. Stayin focused on my goals.

Flat Bench Press:
3 Warmups, 225/5, 4

Slight Incline DB Press:
1 Warmup, 75/10, 85/7, 6

Incline DB Flyes:
1 Warmup, 30/12, 12

Cable Curls (close grip):
2 Warmups, 185/15, 200/12

Rope Pressdown:
2 Warmups, 170/15, 185/12

Hammer Curls/ Dips Superset:
30/24;30 Dips, 30/24;29 Dips

[MusclesMarinara]

1/14 Workout


Felt like i was dragging towards the end of the workout. By the end of the day, I feel pretty drained. Still getting used to the diet I guess

Lat Pulldowns (Reverse/Pull Grip):
2 Warmups, 155/6, 6, 6

Close Grip Bent Rows:
2 Warmups, 185/7, 8

Rope Pulldown:
1 Warmup, 55/10, 10

DB Shoulder Press:
2 Warmups, 65/6, 5

Front Raises/Side Lateral Raises Superset:
30/10-15/12, 30/8-15/10

[Diabetic Muscle]

Give it a little time you'll be pushing through it in no time. What kind of workout plan are you using?

[BigBilly]

Yes, new jersey. It has the date tba, which is kind of annoying. Hopefully they'll have a set date soon.

Good luck with the pro card.
where u from in nj?

[MusclesMarinara]

I'm doin a 3 on 1 off rotation. Day 1 is legs, upper abs. Day 2 is chest arns low intensity cardio. Day 3 is back shoulders lower abs. Day 4 is rest with high intensity interval cardio. Then I repeat. I go through this 4 times then changes the workouts but keep the schedule the same. Then I switch the workouts again after 4 times, then I go back to the first workouts. Hope I explained that clearly lol.

And I'm not from jersey, I'm from the bronx

[MusclesMarinara]

No weights today, just cardio.

Legs tomorrow, ill post updated pics sunday after I watch the Jets beat the Chargers (i hope)

[MusclesMarinara]

1/16 Workout


Exhausted after workout today, went a little high on squats, probably too high.

Squats:
3 Warmups, 320(plus bar)/10, 360(plus bar)/7, 6

Leg Extentions:
1 Warmup, 125/8, 140/6, 6

Leg Curls:
2 Warmups, 105/7, 6

Lunges:
1 Warmup, 65/10, 10

Calf Raises:
2 Warmups, 2 Plates+25/16, 16

Upper Ab Work

Pictures and measurements up tomorrow as well as workout.

[DAVIDHARDY]

If you insist on doing the 3,1 split then I'd suggest you doing arms and chest 1st then legs then your back and shoulders. That is if you have to stick to that split. You aren't going to be able to get a good back and shoulder workout on sore arms dude. Don't be scared to split your arms and legs up and pair them with corresponding body parts either.

[MusclesMarinara]

If you insist on doing the 3,1 split then I'd suggest you doing arms and chest 1st then legs then your back and shoulders. That is if you have to stick to that split. You aren't going to be able to get a good back and shoulder workout on sore arms dude. Don't be scared to split your arms and legs up and pair them with corresponding body parts either.

this is how my coach split it up for me...

[DAVIDHARDY]

Well good luck having good upper body workouts right after doing arms. Bring it up to him and see what he has to say.

[MusclesMarinara]

Well good luck having good upper body workouts right after doing arms. Bring it up to him and see what he has to say.

i will, thanks for the advice! i know what your saying though, it does make sense.

[DAVIDHARDY]

No problem man. Don't be afraid to question your coach in his advice so you can have a better understanding of the why.

[MusclesMarinara]

1/17 Workout


Feeling really good today after watching the Jets win =) but working out so late kind of hurt my workout a little bit i think. Also, I had someone record some of my sets on their phone so i could see them and Ive noticed im lifting more to move the weight than focusing on the movement, which I need to start doing. Im definately going to try to ignore the weight and focus more on the mind muscle connection, especially when i start routine 2 on Wednesday.

Flat Bench Press:
3 Warmups, 225/ 6, 6

Slight Incline DB Press:
1 Warmup, 75/9, 9, 9

Incline DB Flyes:
1 Warmup, 30/12, 12

Cable Curls:
2 Warmups, 200/15, 12

Rope Pressdown:
2 Warmups, 185/12, 12

Hammer Curls/ Bench Dips Superset:
30/15; 30 Dips, 30/12; 25 Dips

[MusclesMarinara]

1/18 Update


I just got done taking some updated pictures, not too many changes from what I can tell. I also took some measurements this morning. As I said in the previous post, Im going to be changing how I workout somewhat, focusing more on the movements and less on the weights. I start the new routine Wednesday so Im ready to get started on that.

Weight: 192lbs (-1lb this week, -3lbs total [2wks])
Waist: 34" (no change in 2 weeks)

http://3.bp.blogspot.com/_q54LuWFcSmE/S1PzG6SawTI/AAAAAAAAABc/bK135ZkW9Uk/s320/IMG_1933.jpg (http://3.bp.blogspot.com/_q54LuWFcSmE/S1PzG6SawTI/AAAAAAAAABc/bK135ZkW9Uk/s1600-h/IMG_1933.jpg) http://3.bp.blogspot.com/_q54LuWFcSmE/S1PzWcige4I/AAAAAAAAABs/C8R3L4mcFy0/s320/IMG_1939.jpg (http://3.bp.blogspot.com/_q54LuWFcSmE/S1PzWcige4I/AAAAAAAAABs/C8R3L4mcFy0/s1600-h/IMG_1939.jpg)http://4.bp.blogspot.com/_q54LuWFcSmE/S1PzuCamXmI/AAAAAAAAAB8/OmoMmtxbkj0/s320/IMG_1944.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S1PzuCamXmI/AAAAAAAAAB8/OmoMmtxbkj0/s1600-h/IMG_1944.jpg)
http://1.bp.blogspot.com/_q54LuWFcSmE/S1PzRUTK1fI/AAAAAAAAABk/wltBW34iQmQ/s320/IMG_1935.jpg (http://1.bp.blogspot.com/_q54LuWFcSmE/S1PzRUTK1fI/AAAAAAAAABk/wltBW34iQmQ/s1600-h/IMG_1935.jpg)http://4.bp.blogspot.com/_q54LuWFcSmE/S1PzlBGqhQI/AAAAAAAAAB0/yPo-_5UAB18/s320/IMG_1941.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S1PzlBGqhQI/AAAAAAAAAB0/yPo-_5UAB18/s1600-h/IMG_1941.jpg) http://2.bp.blogspot.com/_q54LuWFcSmE/S1Pz9bOrSBI/AAAAAAAAACE/qBc0a0H9x-M/s320/IMG_1948.jpg (http://2.bp.blogspot.com/_q54LuWFcSmE/S1Pz9bOrSBI/AAAAAAAAACE/qBc0a0H9x-M/s1600-h/IMG_1948.jpg) http://4.bp.blogspot.com/_q54LuWFcSmE/S1P0K4GvPDI/AAAAAAAAACU/TvoBh5VsTFQ/s320/IMG_1950.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S1P0K4GvPDI/AAAAAAAAACU/TvoBh5VsTFQ/s1600-h/IMG_1950.jpg)http://4.bp.blogspot.com/_q54LuWFcSmE/S1P0IfrRkaI/AAAAAAAAACM/RsEs402R5Hw/s320/IMG_1949.jpg

[Diabetic Muscle]

Where have you been bud?

[MusclesMarinara]

Great leg workout today, completely shot.

Leg Press:
2 Warmups, 490/8, 580/6, 630/4

Stiff Leg DL:
2 Warmups, 185/10, 10, 10

Squats:
135/15, 185/10, 185/10

Walking Lunges:
1 Warmup, 45lb Plates/20, 20 (total)

Calf Press:
2 Warmups, 280/15, 15

Upper Ab Work

[MusclesMarinara]

real busy, just moved and started a new semester.

forgot to log my workouts here lol, youll get daily updates from now on lol

[Shadow]

Great leg workout today, completely shot.

Leg Press:
2 Warmups, 490/8, 580/6, 630/4

Stiff Leg DL:
2 Warmups, 185/10, 10, 10

Squats:
135/15, 185/10, 185/10

Walking Lunges:
1 Warmup, 45lb Plates/20, 20 (total)

Calf Press:
2 Warmups, 280/15, 15

Upper Ab Work

How do squats feel after all that comes before them? lol

[Diabetic Muscle]

real busy, just moved and started a new semester.

forgot to log my workouts here lol, youll get daily updates from now on lol

haha Just checking in on ya. Gotta keep each other motivated through this prep. :yep:

[MusclesMarinara]

How do squats feel after all that comes before them? lol

The only way I can describe it is HELL lol

I also feel pathetic struggling to 10 with less than I bench haha

[MusclesMarinara]

haha Just checking in on ya. Gotta keep each other motivated through this prep. :yep:

Sounds good bro, we definately should

[MusclesMarinara]

1/21 Workout


Pretty good workout today, but by the time i got to flat bench (3rd exercise) I was pretty shot.

Slight Incline DB Press:
3 Warmups, 80/8, 85/8, 90/5

Chest Dips:
BW/ 10, 10, 10, 10

Flat Bench Press:
185/8, 165/9, 135/12

Barbell Curl:
2 Warmups, 95/6, 5

Tricep Pressdown:
2 Warmups, 150(full rack)/5, 130/6 (stricter form)

Hammer Curl Machine/DB Extention SuperSet:
80/15; 25/6, 100/9;20/8

30 min low intensity cardio.

[Shadow]

Why not switch the dips up to after everything else?

[Shadow]

Everything else for chest, that is.

[MusclesMarinara]

idk thats the routine my coach gave me. it was the first time i tried it, well see how it goes next week. if i still feel how i did today, maybe ill switch it up like you said.

[Shadow]

idk thats the routine my coach gave me. it was the first time i tried it, well see how it goes next week. if i still feel how i did today, maybe ill switch it up like you said.

Ahhh, didn't know you were getting coached. In that case, he/she probably knows more than I do, haha.

[MusclesMarinara]

lol yeah i never said that actually. oops

[MusclesMarinara]

1/22 Workout


Legs were pretty sore today so I wasnt getting much help on the deadlifts from my legs. Also the upright rows were rough on my shoulder joints, but Ive always had problems with those. I might need to substitute that exercise.

Lat Pulldowns:
2 Warmups, 150/10, 170/6, 180/5

Floor Deads:
2 Warmups, 275/7, 315/3, 1

DB Rows:
1 Warmup, 70/12 each, 10 each, 10 each

Upright Rows:
2 Warmups, 65/10, 10

Side Laterals:
20/7 each, 6 each, 6 each

Lower Ab Work

[MusclesMarinara]

1/24 Update


Cardio yesterday, no weights.

Updated measurements today
Weight: 194.6
Waist: 33"

Feel pretty good about those numbers. Body feels pretty good, a little sore but nothing out of the ordinary. Legs later tonight.

[Shadow]

How tall are you?

[MusclesMarinara]

1/24 Update


Cardio yesterday, no weights.

Updated measurements today
Weight: 194.6
Waist: 33"

Feel pretty good about those numbers. Body feels pretty good, a little sore but nothing out of the ordinary. Legs later tonight.

I wasnt thinking this morning. Last weeks weight was 193, not 195....
I went up 1.6lbs but lost an inch in waist size.. :confused:

[MusclesMarinara]

how tall are you?

5'9- 5'10

[MusclesMarinara]

1/24 Workout


Didnt feel great in the gym today, very little energy. I felt out of it almost all day. Im going to keep my workouts earlier in the day from now on.

Leg Press:
2 Warmups, 490/8, 580/5, 630/3

Stiff Leg DL:
2 Warmups, 185/10, 205/7, 7

Squats:
135/12, 185/10, 205/10

Lunges:
1 Warmup, 45lb Plates/20, 20 (total)

Calf Press:
2 Warmups, 280/15, 15

Upper Ab Work

[Shadow]

What's your diet like, bro?

[Shadow]

And does your coach do that as well?

[MusclesMarinara]

yes, he does both. idk how much of my diet hed like me to post but im sure this would be ok.

Daily Totals for Leg Days,
Protein: 235
Carbohydrate: 235
Fat: 65

Daily Totals for weight training,
Protein: 235
Carbohydrate: 160
Fat: 65

Off or Cardio only days
Protein: 235
Carbohydrate: 110
Fat: 65

[MusclesMarinara]

1/25 Workout


Shoulder is extrememly sore after the workout today, I felt a little pain while doing dips.

Slight Incline DB Press:
3 Warmups, 80/8, 85/8, 90/5

Chest Dips:
BW/ 12, 10, 10, 10

Flat Bench Press X Reps:
135/15, 185/10, 10

Barbell Curls:
2 Warmups, 95/6, 5

Tricep Pressdown:
2 Warmups, 140/9, 150/6

Hammer Curl Machine/Tricep Extention Superset
90/15; 15/15each, 100/9; 15/12each

30 min low intensity cardio

[MusclesMarinara]

1/26 Workout


Right shoulder is very sore today, but it feels more like the bone/joint than in the muscle. The bars at my gym are pathetic and arent tightened like they should be, but the lazy morons that work there refuse to do anything about it, which makes it quite difficult to deadlift.

Lat Pulldowns:
2 Warmups, 160/8, 170/6, 180/5 (all strict form)

Deadlifts:
2 Warmups, 275/7, 315/2, 1 (could have kept going, bar was spinning even with wraps)

DB Rows:
1 Warmup, 75/10, 10, 10 each

Shoulder Raise Machine:
2 Warmups, 70/ 10, 9

Side Lateral Raise
25/ 6, 6, 6 each side

Lower Ab Work

[MusclesMarinara]

1/27

High Intensity Interval Cardio today only.

Legs again tomorrow. feelin good

[Diabetic Muscle]

What do you mean bar was slipping when deadlifting?

[MusclesMarinara]

idk how to explain it. the bar was rolling in my grip because it was loose. it wasnt just me because my workout partner said the same thing, i thought i jus wasnt getting a good grip but we both noticed this. university gyms BLOW

[Diabetic Muscle]

ah I get it now, sorry was having a moment.

[DAVIDHARDY]

I wasnt thinking this morning. Last weeks weight was 193, not 195....
I went up 1.6lbs but lost an inch in waist size.. :confused:


yes, he does both. idk how much of my diet hed like me to post but im sure this would be ok.

Daily Totals for Leg Days,
Protein: 235
Carbohydrate: 235
Fat: 65

Daily Totals for weight training,
Protein: 235
Carbohydrate: 160
Fat: 65

Off or Cardio only days
Protein: 235
Carbohydrate: 110
Fat: 65


Your weight gain could be attributed to your carb style diet. Not saying taht you gained fat, but you could have been holding more water this week than last week. Also, an inch in a week is misleading. There might have been a slight difference in the way that you were measuring. I try to only measure once a month or less because it is kinda discouraging to do it every week. Think about it like this: What if your waist measurement doesn't budge this week, then you're gonna have a little freak out moment and think that you didn't do something right. Just a little advice to keep you sane while prepping.

[MusclesMarinara]

1/28 Workout


Felt real good today during the workout, better than usual. Got a real good pump in my legs.

Leg Press:
2 Warmups, 490/10, 580/8, 670/3

Stiff Leg DL:
2 Warmups, 185/10, 205/8, 7

Squats:
135/10, 185/10, 225/8

Lunges:
1 Warmup, 45's/12, 12 each

4 Sets Calves

Upper Ab Work

[MusclesMarinara]

Your weight gain could be attributed to your carb style diet. Not saying taht you gained fat, but you could have been holding more water this week than last week. Also, an inch in a week is misleading. There might have been a slight difference in the way that you were measuring. I try to only measure once a month or less because it is kinda discouraging to do it every week. Think about it like this: What if your waist measurement doesn't budge this week, then you're gonna have a little freak out moment and think that you didn't do something right. Just a little advice to keep you sane while prepping.

thanks for the advice!

[MsGuns]

MM, I see you have a show and a date. I hope all works out for ya.

[DAVIDHARDY]

how do yall think you're progressing so far? ahead, behind, right on time?

[Diabetic Muscle]

1/28 Workout


Felt real good today during the workout, better than usual. Got a real good pump in my legs.

Leg Press:
2 Warmups, 490/10, 580/8, 670/3

Stiff Leg DL:
2 Warmups, 185/10, 205/8, 7

Squats:
135/10, 185/10, 225/8

Lunges:
1 Warmup, 45's/12, 12 each

4 Sets Calves

Upper Ab Work

Solid leg pressing, I just hate having to unload all those damn plates. At least my gym has 100lb plates.

[MusclesMarinara]

MM, I see you have a show and a date. I hope all works out for ya.

Thanks so much, means a lot. God bless!

[MusclesMarinara]

how do yall think you're progressing so far? ahead, behind, right on time?

To be honest I have no idea. I'm not seeing a lot in the mirror and a little on the scale but its my first show so I'm not sure if I'm ahead or behind. All I know is I'm suprised that I'm still getting stronger every week even on the diet. I love the workout my coach has me on. I'd love the feedback of everyone else!

[MusclesMarinara]

Solid leg pressing, I just hate having to unload all those damn plates. At least my gym has 100lb plates.

Yeah not bad for a natty lol. My gym has 4 100lb plates I hog them all on leg press lol

[MusclesMarinara]

1/29 Workout


Felt pretty good today, bicep tendon is killin me though.

Slight Inlcine DB Press:
2 Warmups, 85/9, 90/7, 95/4

Chest Dips:
Body Weight/15, 15lb DB 10, 10, 10 (no chains or belt for weight.. sucks)

Flat Bench Press X Reps:
135/15, 185/9, 185/9 (harder than regular bench for me?)

Barbell Curls:
2 Warmups, 95/5.5, 5.5

Tricep Pressdowns:
2 Warmups, 140/7, 150/6

Hammer Curl Machine/Tricep Extentions Superset:
95/18, 15/12 each; 95/14, 15/12 each

30 min low intensity cardio

[Shadow]

To be honest I have no idea. I'm not seeing a lot in the mirror and a little on the scale but its my first show so I'm not sure if I'm ahead or behind. All I know is I'm suprised that I'm still getting stronger every week even on the diet. I love the workout my coach has me on. I'd love the feedback of everyone else!


How long have you been on this routine/diet? Might be time to switch things up if you're not seeing any changes.

[MusclesMarinara]

1/30 Workout


Updated measurements:

Weight: 192.4
Waist: 33"

I lost 2.2lbs this week, but i did gain weight last week so Im down 0.6 from 2 weeks ago.

[MusclesMarinara]

Ive been dieting for 4 weeks.

This is my second week on this EXACT diet.
The routine is a cycle. 4 workouts then switch. Its 3 routines that rotate

[DAVIDHARDY]

something seems off bro. Are you weighing yourself at different times during the week and day? Lost 2 this week, gained last week. It's not adding up man. How much cardio are you doing?

[MusclesMarinara]

2x a week low int 30 min
1x a week HIIT

[DAVIDHARDY]

i sent you a pm bro.

[MusclesMarinara]

i sent you a pm bro.

responded, thank you very much.

[MusclesMarinara]

1/30 Workout


Great workout after a VERY fustrating and depressing day. Nothing more relaxing than just you and the iron! (sorry for the late post, thought I did this yesterday)

Lat Pulldowns:
2 Warmups, 170/8, 180/5, 5

Deadlifts:
2 Warmups, 275/10, 315/3, 2 (still got some left in the tank but either my grip or the bar is preventing me from getting past 3)

DB Rows:
1 Warmup, 75/12e, 12e, 12e

Shoulder Raise Machine:
2 Warmups, 70/10, 10

Side Raises:
25/6e (felt some strain in the shoulder, and im very careful with my shoulders)
20/8e, 20/8e

Lower Ab Work

[DAVIDHARDY]

Try using straps to eliminate your grip problem.

[MusclesMarinara]

Try using straps to eliminate your grip problem.

i do use them lol, i didnt really wana use gloves but maybe that would help? the bar is almost rolling inside my grip.

[DAVIDHARDY]

Gloves will actually make it worse.

[Conrad]

Yeah the straps should prevent the bar from coming out of your hands. How long are your straps? How many times are you warpping the bar?

[MusclesMarinara]

Yeah the straps should prevent the bar from coming out of your hands. How long are your straps? How many times are you warpping the bar?

standard size i guess... it goes around about 2.5 times.

[Gerb]

1/30 Workout


Great workout after a VERY fustrating and depressing day. Nothing more relaxing than just you and the iron! (sorry for the late post, thought I did this yesterday)

Lat Pulldowns:
2 Warmups, 170/8, 180/5, 5

Deadlifts:
2 Warmups, 275/10, 315/3, 2 (still got some left in the tank but either my grip or the bar is preventing me from getting past 3)

DB Rows:
1 Warmup, 75/12e, 12e, 12e

Shoulder Raise Machine:
2 Warmups, 70/10, 10

Side Raises:
25/6e (felt some strain in the shoulder, and im very careful with my shoulders)
20/8e, 20/8e

Lower Ab Work

chalk or Versa Grips. I use straps for alot of things but chalk only on deads. I promise, you chalk up, your grip will be no problem. Reason for versa over straps is versa takes no time at all to grip, you don't want to be all tired and then having to eb all bent over trying to wrap the straps. Chalk though is the cure.

Good training though, 315 is a solid pull.

[MusclesMarinara]

chalk or Versa Grips. I use straps for alot of things but chalk only on deads. I promise, you chalk up, your grip will be no problem. Reason for versa over straps is versa takes no time at all to grip, you don't want to be all tired and then having to eb all bent over trying to wrap the straps. Chalk though is the cure.

Good training though, 315 is a solid pull.

thanks, my gym isnt down with chalk but they all sit on their ass and do nothing anyway and im gettin real fed up with it so ill give it a go. thanks!

[DAVIDHARDY]

I don't think any gym likes the use of chalk but as long as you're not acting a fool with it you'll be fine. I love chalk.

[MusclesMarinara]

2/2 Workout


Went all out today, disappointed with my final set on leg press but it could be because i did more than usual on the previous sets. Popped a blood vessel in my eye doing squats today, but felt great after the workout until it came time to walk up the stairs to my apartment.

Leg Press:
2 Warmups, 490/12, 580/10, 670/2

SL Deadlifts:
2 Warmups, 185/10, 205/8, 8

Squats:
135/12, 225/10, 275/7

Lunges:
1 Warmup, 45's/12, 12

4 Sets Calves

Upper Ab Work

[MusclesMarinara]

2/3 Workout


Gym was PACKED today, mostly with idiots who love to.... DO DUMBBELL CURLS IN THE SQUAT RACK????? Some people baffle the shit outta me. Being how packed it was, there were no good looking females to bullshit with during cardio. It felt like 100 degrees in there today and I felt like I was gonna drop most of the workout but i pushed through, with the help of a gallon and a half of water. I felt some stress on the shoulders when i was doing Flat bench so i dropped it down some. Other than that, it went pretty well.

Slight Incline DB Press:
3 Warmups, 90/7, 95/4, 3

Chest Dips:
Bodyweight/15, 15/12, 12, 12

Flat Bench Press X Reps:
135/15, 185/10, 165/12

Barbell Curls:
2 Warmups, 95/7, 6 (I warmup with 85 and do 12-15 but only 7 with 10lbs more?)

Tricep Pressdowns:
2 Warmups, 140/8, 150(full rack)/6

Hammer Curl Machine/Tricep Extention Superset:
100/14;20/10, 100/8;20/10

30 min low intensity cardio.

[MusclesMarinara]

2/4 Workout


Still having the same problem with my grip. I actually took my wraps off midset and pushed out 2 more. Back got a little tight but nothing serious. Abs were burnin. All around good workout.

I have to go away for the weekend for a family event so I wont be able to rotate to routine C in my workout as planned. I will have a gym available so Im just going to do the basics and hit the muscles as hard as possible and start routine C on tuesday. Im cooking all my food friday morning so the diet will be stuck to to the T, even tho im sure there will be tons of tempting sicilian food lol.

HIIT Cardio tomorrow.

Lat Pulldowns:
2 Warmups, 170/7, 180/5, 5

Deadlifts:
2 Warmups, 275/8, 315/3, 3

One Arm DB Rows:
1 Warmup, 75/12, 80/10, 10 each

Shoulder Raise Machine:
2 Warmups, 80/10, 9

Side Raises
20/10, 10, 10 each

Lower Ab Work

[Shadow]

Gotta work on that grip, bro!

Good session, though.

[MusclesMarinara]

Gotta work on that grip, bro!

Good session, though.

any suggestions?

[Shadow]

any suggestions?

Just the usual, wrist curls (wrists facing down and wrists facing up, with a barbell or dumbbell), reverse curls, hammer curls, and that grip thing that has a bar attached to a rope that you put weight on (not sure what the damn thing is called). All for super high reps, just like you would for calves.

I personally (when I train forearms) like like to do three sets of wrist curls in each direction with a dumbbell, nice and slow, squeezing the shit out of it at the top. Then I go over to the cable station and do three more sets of 15 for reverse curls, often with a D handle and one arm at a time.

I struggle to get my jacket on after this, LOL

[MusclesMarinara]

Just the usual, wrist curls (wrists facing down and wrists facing up, with a barbell or dumbbell), reverse curls, hammer curls, and that grip thing that has a bar attached to a rope that you put weight on (not sure what the damn thing is called). All for super high reps, just like you would for calves.

I personally (when I train forearms) like like to do three sets of wrist curls in each direction with a dumbbell, nice and slow, squeezing the shit out of it at the top. Then I go over to the cable station and do three more sets of 15 for reverse curls, often with a D handle and one arm at a time.

I struggle to get my jacket on after this, LOL

ill bring up training forearms to my trainer, bc the only forearm training is indirectly and from hammer curls. im thinking ill just have to wait til i bulk, which i cant wait for... lookin to put on some SIZEEEE lol

[Diabetic Muscle]

Pick up the heaviest dumbbell you can hold in each hand and hold for as long as possible. This is probably strengthen your grip better than anything.

[natron]

any suggestions?

Seriously, dead cardio will help you grip, for sure

[MusclesMarinara]

Pick up the heaviest dumbbell you can hold in each hand and hold for as long as possible. This is probably strengthen your grip better than anything.

ill try this thanks. my gym only goes up to 100s and I can shrug those for reps pretty easily

[MusclesMarinara]

Seriously, dead cardio will help you grip, for sure

never tried it, could you explain it.

[DAVIDHARDY]

Check out my youtube video of It(dead cardio). Its brutal. I'd post a link but I'm on my phone now and that's an ass pain. Search david hardy lg sciences and it should be the 1st or second result. Start lite because if you don't you'll be condemned to a wheelchair.

[MusclesMarinara]

Ill give it a go.

[MusclesMarinara]

yesterday should have been 2/3 workout***

2/4 HIIT Cardio today only, on the bike.

Plans changed because of the possible snow, not going away anymore so routine C will begin tomorrow! LEGSSSS

[DAVIDHARDY]

I love leg day!

[MusclesMarinara]

i love the mindset i get into all day bc i know whats coming and the workout, but the 2 days after when im doing HIIT cardio i hate it lol

[MusclesMarinara]

2/5 Workout


Didnt feel I had as good of a workout as normal. Maybe because of the switchin of the routines. I felt uncomfortable doing the front squats as a i rarely did them but i got more comfortable as they went on, hence the increase in reps. I was quite surprised at how much i felt the sumo DB squats, i really liked the burn i got. I only have 100lb dumbbells at my gym so i cant progress at all though.

Leg Extentions:
1 Warmup, 140/10, 180/10

Front Squats:
2 Warmups, 185/5, 6, 8

Stiff Leg DL:
2 Warmups, 205/8, 8

Sumo DB Squat:
1 Warmup, 100/12, 12

4 Sets Calves

4 Sets Upper Abs

[MusclesMarinara]

UPDATE:

Here are the updated measurements, exactly 18 weeks out.

Weight: 192.6 (down 7.4lbs in 4 weeks, up 0.2 from last week)

Waist: 32.5" (down 1.5" in 4 weeks, down 0.5" from last week)

Disappointed in the weight gain, hoping for bigger changes in the weeks to come.

[Shadow]

You taking these measurements at the extra same time of day each time?

[MusclesMarinara]

About. I'm going to be exact from now on. Its always within the hour though.

[MusclesMarinara]

2/6 Workout


Felt pretty good through chest but was pretty exhausted after. Felt good, real pumped today.

Flat DB Bench Press:
3 Warmups, 85/10, 95/6, 100/3

Incline DB Bench Press:
1 Warmup, 75/10, 80/8, 8

Flat DB Flyes:
40/10, 35/12, 30/12

Incline DB Curls:
2 Warmups, 30/8each, 35/6each

Close Grip Bench Press:
2 Warmups, 185/6, 175/6

Concentration Curls/DB Kickbacks Superset:
40/8-15/20, 35/10, 20/15

Forearm/Grip Work

30 Min Low intensity Cardio

[DAVIDHARDY]

Look at you workin on the forearm strength!

[MusclesMarinara]

I did 3 Sets Reverse Curls

and 2 supersets of wrist curls/reverse wrist curls
and immediately grabbed the heaviest dumbbells i could find then just held them until i couldnt.

[Shadow]

Try one arm reverse curls at the cable station. Thank me later, lol.

[MusclesMarinara]

Try one arm reverse curls at the cable station. Thank me later, lol.

instead of the wrist or reverse. wana give me a sample routine youd follow? ill let u kno how it works cuz i felt a great burn while doing reverse curls with a straight bar.

[Shadow]

Hmm...

Like I said before, I go for a burn when I do forearms. Done right, they should get really swollen and pumped, and veins should be popping out all over the place.

I like sets of 15, so I would do 6 sets of 15 wrist curls, 3 with palms up, 3 with palms down. I prefer dumbbells because you can really concentrate on one arm at a time. Then to finish it up I do the one-arm cable reverse curls, 4 sets of 15.

Also, the only rest you should be getting is when you are doing the other arm or switching up the poundage. Burn that shit up!

[Shadow]

The hold thing is good too, but I feel like you're doing that all the time in the gym anyway (maybe for not as long). You're picking weights up, pushing them, pulling them...the forearms ARE getting taxed.

[Conrad]

Who is your coach?

[AVBG]

Check out my youtube video of It(dead cardio). Its brutal. I'd post a link but I'm on my phone now and that's an ass pain. Search david hardy lg sciences and it should be the 1st or second result. Start lite because if you don't you'll be condemned to a wheelchair.

Post it up here!

[DAVIDHARDY]

Ill put it up in mine

[MusclesMarinara]

Hmm...

Like I said before, I go for a burn when I do forearms. Done right, they should get really swollen and pumped, and veins should be popping out all over the place.

I like sets of 15, so I would do 6 sets of 15 wrist curls, 3 with palms up, 3 with palms down. I prefer dumbbells because you can really concentrate on one arm at a time. Then to finish it up I do the one-arm cable reverse curls, 4 sets of 15.

Also, the only rest you should be getting is when you are doing the other arm or switching up the poundage. Burn that shit up!

Ill give it a try wednesday when I do arms again. Thanks a lot!

[Shadow]

Ill give it a try wednesday when I do arms again. Thanks a lot!

No problem. Let me know how it goes.

[MusclesMarinara]

2/7 Workout

Released alot of stress at the gym yesterday, got a chance to relax during the Super Bowl. It was a rough few days. Need to get used to the different workouts, but I enjoyed the new ones. I also had my training partner take some pictures with my blackberry because I havent updated pictures in awhile. Will do better ones hopefully this weekend. I dont have a camera so its hard. My posing needs ALOT of work.

Assisted Pullups:
Bodyweight/10, 8, 7, 6

TBar Rows:
2 Warmups, 250/4, 225/7

1 Arm DB Rows:
1 Warmup, 80/10e, 10e

Barbell Shoulder Press:
2 Warmups, 135/8, 8 (wanted to stay light for the first time doing this in awhile)

Side Ups:
15/10, 9, 9 (felt this in every muscle of my shoulder, I like this alot!)

Lower Ab Work

Heres the pics:
http://4.bp.blogspot.com/_q54LuWFcSmE/S3EBwn5qG-I/AAAAAAAAAC8/UI6QB0A5XIc/s320/IMG00017-20100208-2300.jpg (http://4.bp.blogspot.com/_q54LuWFcSmE/S3EBwn5qG-I/AAAAAAAAAC8/UI6QB0A5XIc/s1600-h/IMG00017-20100208-2300.jpg)http://3.bp.blogspot.com/_q54LuWFcSmE/S3EBsTn27VI/AAAAAAAAAC0/pa_RARr6kxM/s320/IMG00014-20100208-2257.jpg (http://3.bp.blogspot.com/_q54LuWFcSmE/S3EBsTn27VI/AAAAAAAAAC0/pa_RARr6kxM/s1600-h/IMG00014-20100208-2257.jpg)
http://1.bp.blogspot.com/_q54LuWFcSmE/S3EBhH4tcpI/AAAAAAAAACs/5SbrCKEPjfA/s320/IMG00013-20100208-2257.jpg (http://1.bp.blogspot.com/_q54LuWFcSmE/S3EBhH4tcpI/AAAAAAAAACs/5SbrCKEPjfA/s1600-h/IMG00013-20100208-2257.jpg)http://3.bp.blogspot.com/_q54LuWFcSmE/S3EBcUp6_3I/AAAAAAAAACk/2GLgu3Expqo/s320/IMG00016-20100208-2300.jpg (http://3.bp.blogspot.com/_q54LuWFcSmE/S3EBcUp6_3I/AAAAAAAAACk/2GLgu3Expqo/s1600-h/IMG00016-20100208-2300.jpg)

[Shadow]

Wide back.

[MusclesMarinara]

thanks, workin on it. gotta rid of that tire around my waist and itll look even bigger lol

[MusclesMarinara]

2/9 Workout

Once i got to the gym, my stomach started to act up on me. Not sure why, i took my preworkout shake at the same time as I always do so it couldnt have been that. That combined with my gym being over 90 degrees didnt mix well for a good workout but I pushed through the best I could. I also was happy to find out my gym will be open tomorrow even with the 18" of snow were supposed to get.


Leg Extentions:
1 Warmup, 200/10, 220/10

Front Squats:
2 Warmups, 165/8, 185/6, 6

Stiff Leg DL:
2 Warmups, 205/10, 10

Sumo DB Squat:
1 Warmup, 100/15, 15

4 Sets Calves

No Abs today.

[Shadow]

Nothing I can't stand more than a hot ass gym. I would be miserable as fuck in Metroflex, lol

[MusclesMarinara]

and theres no windows, the vents are probably off and its next to a pool so its soooo fuckin humid. its hard to breathe, especially with a belt on.

[Shadow]

Good lord. Why'd you chose to train there? lol

[MusclesMarinara]

bc its free lol. its the gym at my college. i dont have a car bc im in the bronx so its that or ballys lol

[Shadow]

bc its free lol. its the gym at my college. i dont have a car bc im in the bronx so its that or ballys lol

Ohhhhhh. No better gym than a free gym, lol

[MusclesMarinara]

Ohhhhhh. No better gym than a free gym, lol

haha exactly. it gets the job done so i cant complain too much.

[MusclesMarinara]

Im trying to decide on a song for my posing routine. These are 3 I came up with but if anyone has another suggestion im open to listen....

YouTube- Disturbed - Meaning of Life Lyrics.

YouTube- Metallica - Nothing Else Matters

YouTube- Fabolous - My Time ft. Jeremih

it would obviously be certain pieces of the song but you guys get the idea. i dont want to get into mixing or anything like that.. one song.

[MusclesMarinara]

Thanks for that forearm workout bro, crazy burn

[Shadow]

Thanks for that forearm workout bro, crazy burn

:yep: Glad to be of service.

[MusclesMarinara]

2/10 Workout

Felt pretty strong today, good workout all around. A little tired when i got to Close Grip bench, but other than that it went really well. Really enjoying this part of the new routine.

Flat DB Bench Press:
3 Warmups, 90/8, 95/7, 100/5

Incline DB Bench Press:
1 Warmup, 80/10, 85/7, 7

Flat DB Flyes:
35/10, 30/10, 25/10

Incline DB Curls:
2 Warmups, 30/18, 40/7 (total reps)

Close Grip Bench Press:
2 Warmups, 165/8, 6

Concentration Curls/DB Kickbacks Superset:
35/12 - 20/15, 40/8, 25/15

Forearm Work (thanks again Shadow lol)

30 Min Low intensity cardio

[MusclesMarinara]

Now i gotta go away this weekend, family is annoying sometimes lol...

Im staying with my parents for a couple days so im gonna have to either use my dads shit he got in the basement, or hopefully my friend can get me a few free day passes at the gym he works at.

[Gerb]

2/10 Workout

Felt pretty strong today, good workout all around. A little tired when i got to Close Grip bench, but other than that it went really well. Really enjoying this part of the new routine.

Flat DB Bench Press:
3 Warmups, 90/8, 95/7, 100/5

Incline DB Bench Press:
1 Warmup, 80/10, 85/7, 7

Flat DB Flyes:
35/10, 30/10, 25/10

Incline DB Curls:
2 Warmups, 30/18, 40/7 (total reps)

Close Grip Bench Press:
2 Warmups, 165/8, 6

Concentration Curls/DB Kickbacks Superset:
35/12 - 20/15, 40/8, 25/15

Forearm Work (thanks again Shadow lol)

30 Min Low intensity cardio

nice training! simple and heavy, I like it.

... and dude, your traps look pretty freaking thick in your avi, what do you do for them?

[MusclesMarinara]

nice training! simple and heavy, I like it.

... and dude, your traps look pretty freaking thick in your avi, what do you do for them?

thanks alot bro. i actually never "directly train traps". i guess its from the top of the movement in deadlifts and other indirect exercises. my traps have always been big for my body.

[MusclesMarinara]

2/11 Workout
Didnt have the greatest workout today. I worked out alone so that could have had something to do with it. Also, my AC joint in my right shoulder was acting up again. Really hope i dont need surgery again.

Pullups:
Bodyweight/6, 4, 3, 3

T-Bar Rows:
2 Warmups, 225/8, 235/8

1 Arm DB Rows:
1 Warmup, 80/12 each, 85/10 each

Shoulder Press:
2 Warmups, 135/8, 6

Side Ups:
15/10, 10, 10

Lower Abs


HIIT Cardio 2/12 and back at it on Saturday. Cant wait, Lookin forward to a good workout

[MusclesMarinara]

2/13 Update: 189.5lbs (down 3.1lbs from last week)

off the gym now, ready to kill legs today... YEAHHH BUDDY

[MusclesMarinara]

2/13 Workout

Completely forgot to post this yesterday... Workout went ok, I was at a different gym than normal so the numbers may look weird but mostly everything was free weights anyway. Had a weird feeling in my stomach throughout most of the workout. Maybe im taking my preworkout shake too close to the shock therapy, not sure.

Leg Extentions:
1 Warmup, 3 Plates+25/12, 4 Plates/10

Front Squats:
2 Warmups, 185/8, 195/4, 4

SLDL:
2 Warmups, 205/12, 225/7

Sumo DB Squat:
1 Warmup, 100/15, 120/12

4 Sets Calves

Upper Ab Work

[MusclesMarinara]

2/14 Workout
Felt good today, had a solid workout. Did some posing in the mirror today (my gym doesnt have a mirror like this so i took advantage of it), definately need a lot of work with the posing.

Flat DB Bench:
3 Warmups, 90/9, 100/5, 5

Incline DB Bench:
1 Warmup, 80/10, 85/8, 8

Flat DB Flyes:
35/12, 12, 12

Incline DB Curls:
2 Warmups, 16, 14 total reps

Close Grip Bench:
2 Warmups, 165/8, 8

Concentration Curl/DB Kickbacks Superset:
40/11 each-25/15, 40/9 each-25/15

Shadows Forearm Workout

30 min low intensity cardio

[Shadow]

Another chest and biceps guy, nice. I like that combo.

[Diabetic Muscle]

Good strength on the flat DBs, keep killing it!

[MusclesMarinara]

chest/arms really....

my full split is:
legs (w some upper abs)
chest/arms (low int cardio)
back/shoudlers (lower abs)
rest (HIIT cardio)

started doin this when i started prepping, i like it. ill prolly continue it or do something similar in the offseason.
_____________________________
thanks DB im tryin. just keepin that date in mind, tryin to come in the best i can. all i can ask for in my first show... its a learning experience.

[Shadow]

My eyes completely glazed over the triceps stuff. Wow, lol. So you rest three days a week, at the end? My split is similar to that, and I do every other day. So my CNS rests after killing the weights, and if I want to just throw in an easy misc. day, I can.

[MusclesMarinara]

My eyes completely glazed over the triceps stuff. Wow, lol. So you rest three days a week, at the end? My split is similar to that, and I do every other day. So my CNS rests after killing the weights, and if I want to just throw in an easy misc. day, I can.

no just one day of rest. 3 on 1 off, 3 on 1 off, etc.

i have no idea what you mean about the triceps stuff lol

[Shadow]

no just one day of rest. 3 on 1 off, 3 on 1 off, etc.

i have no idea what you mean about the triceps stuff lol

In your workout. I said just chest/bis, but you said you do the whole arm. I missed all of that.

[Shadow]

I do chest/bi, back, delt/tri, and legs. In that order.

[MusclesMarinara]

I like that split as well, I used to give back its own day but its my bar my best bodypart so we decided to combine it with my weakest bodypart

[MusclesMarinara]

I like that split as well, I used to give back its own day but its my bar my best bodypart so we decided to combine it with my weakest bodypart

by far*

[MusclesMarinara]

2/15 Workout


Solid workout today. Felt pretty good.

Pullups:
Bodyweight: 8, 6, 4, 4

T-Bar Rows:
2 Warmups, 225/8, 250/4

One Arm DB Rows:
1 Warmup, 80/12 each, 90/10 each

Shoulder Press:
2 Warmups, 135/8, 155/6

Side Ups:
15/10, 10, 10

Lower Ab Work

HIIT Cardio tomorrow.

[JRob]

Keep up the hard work man! Dont be upset about the weight loss, if I read correctly it looks like your losing about 2lbs a week? Which is just about right on track in my eyes. Lots of time ahead of you though, not even close to start overthinking and panic.

Looks like NGA and NPC are both hosting their own Garden State Show on the exact same day :)

In your last set of pix you posted...in your front double bi. Look to get your arms up a bit higher. You want your bi to look down on your shoulder creating the illusion that its bigger. When you keep them level like that, the shoulder tends to recieve all of the attention and makes your bis appear smaller.

[MusclesMarinara]

^^ thanks alot for the advice. My coach is also a posing coach and were gonna go through it in a couple weeks.

[MusclesMarinara]

2/17 Workout

Solid workout, but my knees were a little sore. I also forgot to do leg extentions at the beginning of the workout which sucked, but i did them after the front squats.

Front Squats:
2 Warmups, 185/10, 195/5, 5

Leg Extentions:
1 Warmup, 200/12, 180/12

Straight Leg DL:
2 Warmups, 185/12, 225/10

Sumo DB Squat:
1 Warmup, 100/15, 15

Calves 4 Sets

Upper Ab Work

REAL PUMPED FOR CHEST TOMORROW, I want to get 90's on incline!!

[MusclesMarinara]

2/18 Workout

Felt a little tired after the first exercise and it definately effected the rest of my workout. Still went well for the most part. Decided to do skull crushers instead of close grip bench because i felt my chest was too fatigued.

Flat DB Bench Press:
3 Warmups, 95/6, 100/5, 4

Incline DB Bench Press:
1 Warmup, 80/9, 85/7, 6

Flat Flyes:
35/12, 10, 10

Incline DB Curls:
2 Warmups, 35/16, 14 total

Skull Crushers:
2 Warmups, 85?/8, 8 (not sure how much the bar weighs)

Concentration Curls/DB Kickbacks Superset:
40/10- 30/15, 40/8- 30/12

Forearm/Grip Work

Low Intensity Cardio

[MusclesMarinara]

2/19 Workout

Shoulder felt a little better until i got to shoulder press, felt short of breathe somewhat during the workout but it went ok.

Pullups:
Bodyweight/8, 6, 4, 4

TBar Rows:
2 Warmups, 225/10, 250/6

1 Arm DB Rows:
1 Warmup, 80/12, 90/10

Shoulder Press:
2 Warmups, 135/8, 155/4

Sideups:
20/8, 15/12, 10

Lower Ab Work


HIIT Cardio today!

[MusclesMarinara]

2/21 Workout

Show got pushed to July so Im going to look towards doing a different show. Im going to do some research this week and figure it out. Glad I found this out before it got close.

Workout went well today, felt great. I really like doing squats first then hitting the two machines.

Squats:
3 Warmups, 225/10, 245/10, 275/8

Leg Extentions:
2 Warmups, 180/10, 220/7

Seated Leg Curl:
2 Warmups, 160/8, 8

Lunges:
1 Warmup, 75/20, 85/20 total reps

4 sets Calves

Upper Ab work

[Gerb]

nice training, lunges are great! good squating too!

[MusclesMarinara]

thanks!

[Shadow]

Glad you had a great workout bro. Seems kinda short though?

[DAVIDHARDY]

Sucks the show got pushed back dude. When is it in july? Jersey isn't but like a 10 hour drive from me so I might want to do that one. Drive down to north carolina for the show on the 5th of june.

[MusclesMarinara]

Yeah july 10 I believe.

I think I'm just going to find another show maybe the 19th of june

[MusclesMarinara]

Glad you had a great workout bro. Seems kinda short though?

Which workout you referring to?

[Shadow]

Which workout you referring to?

Legs

[MusclesMarinara]

idk I like it especially after the 6 sets of squats I feel like the machines tear me apart

[Shadow]

Oh damn. I didn't notice six sets. Nevermind, LOL

[MusclesMarinara]

2/22 Workout

Solid Workout.

Flat Bench Press:
3 Warmups, 225/6, 245/3

Slight Incline DB Press:
1 Warmup, 75/13, 85/8, 90/7

Incline DB Flyes:
1 Warmup, 35/12, 40/11, 40/8

Close Grip Cable Curls:
2 Warmups, 52.5/10, 57.5/10 (weird weights on this thing)

Rope Pressdown:
2 Warmups, 47.5/9, 42.5/12

Hammer Curls/Bench Dips Superset:
35/12, Bodyweight/25; 35/10, Bodyweight/25

Forearm/Grip Work

Low Int. Cardio 35 min

[MusclesMarinara]

2/23 Workout

Solid Workout, shoulders a little more sore than usual.

Palms In Lat Pulldown:
2 Warmups, 150/8, 160/7, 170/6

Bent Rows:
2 Warmups, 185/10, 225/6

Rope Pulldowns:
1 Warmup, 90/12, 100/7

DB Shoulder Press:
2 Warmups, 70/6, 4

Front Raises/Seated Side Raise Superset:
30/10e, 15/10; 30/8e, 15/9; 25/20, 10/12

Lower Ab Work

Low Int Cardio 35 min

[Shadow]

Looks good man.

[MusclesMarinara]

thanks

[JRob]

Did you already get your card? Do the NPC Garden State on the 12th of June instead. Same date, same name, just a different organization.

[MusclesMarinara]

Did you already get your card? Do the NPC Garden State on the 12th of June instead. Same date, same name, just a different organization.

i think im gonna stick with natural competition for awhile. thanks tho

[Mr.Bones]

Good idea, and nice workouts.

[MusclesMarinara]

^ thanks. welcome to rx.

[MusclesMarinara]

So my workout partner decided to point out how bad my calves were today lol. Idk if theyre just not lean yet or if they just suck but any comments or ideas to bring them up would be greatly appreciated.

http://i109.photobucket.com/albums/n70/hustla420l/IMG00004-20100225-2207.jpg

http://i109.photobucket.com/albums/n70/hustla420l/IMG00002-20100225-2156.jpg

[MusclesMarinara]

2/25 Workout

'Solid Workout today, great burn in the quads and hamstrings.

Squats:
3 Warmups, 225/10, 275/8, 275/8

Leg Extentions:
1 Warmup, 160/8, 180/8, 200/8 (VERY slow and strict)

Seated Leg Curl:
2 Warmups, 140/12, 180/10

Lunges:
1 Warmup, 95/20, 115/16 total reps

4 sets Calves

Upper Ab work

[MusclesMarinara]

2/27 Workout

Solid workout, i forgot to bring my BCAAs which really pissed me off. Felt pretty good throughout the workout, didnt crash at all.

Flat Bench Press:
3 Warmups, 225/6, 245/3

Slight Incline DB Press:
1 Warmup, 80/9, 90/7, 7

Incline Flyes:
1 Warmup, 40/10, 10

Cable Curl:
2 Warmups, 57.5/12, 62.5/9

Rope Pressdowns:
2 Warmups, 42.5/10, 10 (very strict reps)

Hammer Curl/ Dips Superset:
35/12- Bodyweight/30
35/10- Bodyweight/30

Forearm/Grip Work

35 Min Low Intensity Cardio

[DAVIDHARDY]

I hate it when I forget my stuff.

[MusclesMarinara]

i ALWAYS forget something lol, whether its a pen to write down my shit or my log book. The worst is when i think my ipod is in my gym bag and its not. I almost consider going back because the music played at my gym is like Lite FM shit, taylor swift etc. I jus end up yelling louder so I dont hear it

[MusclesMarinara]

2/28 Workout

Good workout today, felt good the whole workout. Shoulders are sore now but nothing thats out of the ordinary.

Palms In Lat Pulldown:
2 Warmups, 160/8, 180/6, 190/4

Bent Rows:
2 Warmups, 185/10, 225/6

Rope Pulldowns:
1 Warmup, 100/10, 100/10

DB Shoulder Press:
2 Warmups, 70/8, 8

Front Raises/ Side Laterals Superset:
30/24:15/12, 30/20:15/10, 30/20:15/10

35 minutes Low Intensity Cardio

[Shadow]

You know...my shoulder have never gotten sore.

[MusclesMarinara]

try higher rep ranges and supersets. i like 1 pressing movement to exhaust the muscle then something such as the superset to finish it off. i like reverse flyes also.

[Shadow]

I've done some ridiculous shit for them in the past, and had training partners hate me the next day. But I'm always fine. I mean, they have plenty of size and roundness, so it can't be a bad thing, but I've always wondered why.

[Diabetic Muscle]

That's funny you say that shadow I'm the same way. DB laterals with drops and forced reps still didn't even do it for me.

Nice bent rows Marinara

[MusclesMarinara]

Well if your development is good then I wouldnt worry about it shadow, your just a freak lol.

thanks DB.

[Shadow]

LOL! Someday.

[NATURAL-1987]

Hey dude, dont worry about calves, when you shave down, tan up, and show them properly they will be fine from what I see.

[MusclesMarinara]

Hey dude, dont worry about calves, when you shave down, tan up, and show them properly they will be fine from what I see.

thanks, i hope so.

[MusclesMarinara]

3/2 Workout

Felt good today all throughout the workout. Got a personal record with squats. First time Ive ever tried anything above 300. Did some posing afterwards and looked okay, but I definately need help with my posing.

Squats:
3 Warmups, 275/10, 295/8, 315/5 PR

Leg Extentions:
1 Warmup, 200/8, 8, 220/8

Seated Ham Curl:
2 Warmups, 180/10, 10

Lunges:
1 Warmup, 95/20, 115/20

Calves 4 Sets

Upper Abs

[MusclesMarinara]

As you can see from my sig, I decided to do the INFB Hercules Championships which is 17 weeks away in NY

[Shadow]

Nice training.

You know what I do sometimes, to both motivate me a bit and show off? Well, when I do them normally anyway. I leave the cuffs off heavy squats, so the plates rattle, lol.

I always do that for rack deads too.

[MusclesMarinara]

Nice training.

You know what I do sometimes, to both motivate me a bit and show off? Well, when I do them normally anyway. I leave the cuffs off heavy squats, so the plates rattle, lol.

I always do that for rack deads too.

The weights i use are like rubber so they dont rattle haha but i know what you mean, i used to do that too.

[Shadow]

Oh shit! My gym at school switched to those plastic shits a few years ago. I was pissed! I love the sound of plates rattling together.

[MusclesMarinara]

3/2 Workout (the last one should have been 3/1 obviously)

Felt pretty good today, still not a big fan of the flat barbell bench but I'd like to get the numbers up so ill continue to stick with it through this part of the routine. Real good pump in the arms today, especially the forearms.

Flat Bench:
3 warmups, 225/7, 245/3

Slight Incline DB Bench:
1 warmup, 80/10, 85/8, 90/7

Incline Flyes:
1 warmup, 40/12, 12

Cable Curls:
2 warmups, 62.5/9, 9

Rope Pressdowns:
2 warmups, 42.5/ 10, 10

Hammer Curls/Dips Superset:
35/12-BW/35, 35/10-BW/25

SHADOW's Forearm workout

35 min low intsensity cardio

[Mr.Bones]

Nervous about the show at all?

[Shadow]

I hate flat bench too. I don't even remember the last time I did it. I did it on the Smith not too long ago, but that's different, at least to me.

["Rodz"]

The weights i use are like rubber so they dont rattle haha but i know what you mean, i used to do that too.

Theres something motivating listening to clanging plates


I hate flat bench too. I don't even remember the last time I did it. I did it on the Smith not too long ago, but that's different, at least to me.

Ive been using the hammer incline, im gonna try the smith next chest day,

Im def freaked out after hearing about that kid who crushed his head the other week, i train alone, and just cant push hard when im thinking about it

[MusclesMarinara]

Theres something motivating listening to clanging plates



Ive been using the hammer incline, im gonna try the smith next chest day,

Im def freaked out after hearing about that kid who crushed his head the other week, i train alone, and just cant push hard when im thinking about it

yeah i only have one more week before the routine changes anyway, i wana get to 315 at least before i throw it out.


I hate flat bench too. I don't even remember the last time I did it. I did it on the Smith not too long ago, but that's different, at least to me.

i used to love it until i had problems with my shoulder from football.

[MusclesMarinara]

Nervous about the show at all?

yeah somewhat, its my first show so im nervous about how im going to respond to the diet and if ive given myself enough time. too many unknowns not to worry lol

["Rodz"]

yeah somewhat, its my first show so im nervous about how im going to respond to the diet and if ive given myself enough time. too many unknowns not to worry lol


Great learning experience though , write down everything

[MusclesMarinara]

3/3 Workout

Forgot to take my preworkout, felt it a little bit but the workout went well. When i got to shoulders i felt some sharp pains but nothing extreme.

Palms Out Lat Pulldowns:
2 Warmups, 170/8, 190/5, 5

Bent Rows:
2 Warmups, 185/10, 225/6

Rope Pulldowns:
1 Warmup, 100/10, 10

Seated DB Shoulder Press:
2 Warmups, 70/8, 8

Front Raises/Seated Side Raises Superset:
35/20-15/12, 35/16-15/12, 30/20-15/10

[MusclesMarinara]

3/4

30 Minutes HIIT Cardio today.

[Mr.Bones]

Oh shit! My gym at school switched to those plastic shits a few years ago. I was pissed! I love the sound of plates rattling together.


I know I love it as well, I always slam the plates at my gym together and everyone always looks, it's classic.

[Mr.Bones]

You have some different looking workouts ...

[MusclesMarinara]

You have some different looking workouts ...

what do you mean by different?

[MusclesMarinara]

3/6 UPDATE:

16 weeks out:

Weight:187.2
Waist: 32.5"

Feelin good, seein some changes in the mirror.

[MusclesMarinara]

17* weeks sorry.

[MusclesMarinara]

Im having some issues obviously this morning....


the show is June 26th, therefore Im 16 weeks out as previously mentioned lol.

[Mr.Bones]

They just didn't seem typical.

[MusclesMarinara]

3/6 Workout

Mood wasnt that great in the gym today. I felt like I didnt have the fire i normally do and just felt like shit for most of the workout, but i guess thats part of prepping for a show.

Flat Bench Press:
3 Warmups, 225/7, 245/3

Slight Incline DB Press:
1 Warmup, 80/10, 85/8, 90/7

Incline Flyes:
45/10, 40/12, 11

Close Grip Cable Curls:
2 Warmups, 62.5/10, 9

Rope Pressdowns:
2 Warmups, 42.5/12, 47.5/8

Hammer Curls/Dips Superset:
35/12-BW/30, 35/10-BW/25

Forearm Work

35 Min Low Intensity Cardio

[MusclesMarinara]

They just didn't seem typical.

My coach has me on a 4-Day rotation (3 on 1 off) so im hitting every bodypart twice in 8 days, maybe thats why.

[MusclesMarinara]

3/7 Workout

Didn't sleep well last night, I might be getting sick. Didn't feel at my best in the gym but hit a PR on shoulder press (could be the additional efa's and joint care I'm taking, because my shoulders felt fine the whole workout.

Palms in Lat Pulldowns:
2 warmups, 180/6, 6, 190/4

Bent Rows:
2 warmups, 185/10, 225/6 (form sucked)

Rope Pulldowns:
1 warmup, 100/12, 110/8

Shoulder DB Press:
2 warmups, 70/8, 75/5 PR

Front Raises/ Seated Side Laterals Superset:
35/20-15/12, 35/20-15/12, 35/16-15/12

Lower abs 4 sets

35 min low intensity cardio

[Shadow]

Gotta love PRs.

[MusclesMarinara]

Gotta love PRs.

indeed, its a nice boost

[NATURAL-1987]

3 on 1 off rotation eh? Interesting.
How about posting up the diet? Unless I missed it on a previous page.

[MusclesMarinara]

3 on 1 off rotation eh? Interesting.
How about posting up the diet? Unless I missed it on a previous page.

i dont think im supposed to do that lol

[Diabetic Muscle]

Strong on the shoulder presses. Keep it up.

[MusclesMarinara]

^^ thanks brotha.

[MusclesMarinara]

3/8

30 min HIIT cardio

[MusclesMarinara]

3/9 Workout


(3/8- HIIT Cardio 30 min)

Solid workout today, feeling good. Weather is helping deal with the mood from dieting.

Leg Press:
2 Warmups, 540/10, 720/1.5, 630/4 (obviously jumped too much on my 2nd set)

Straight Leg Deadlifts:
2 Warmups, 185/12, 225/6, 245/4

Squats:
185/10, 225/10, 275/8

Walking Lunges:
45lb Plates/24, 24, 24

Calves 4 Sets (Heavy)

Upper Ab work

[Shadow]

LOL, I've done that shit on leg press before. It was kinda funny.

[Mr.Bones]

The good'ole leg press! LETS DO SOME PRESSIN DISIEL! Reminds me of the blood & guts video.

[MusclesMarinara]

My goal is 1/2 a ton before my show.

[Shadow]

My goal is 1/2 a ton before my show.

Taking all those plates off is a pain in the goddamn ass. Especially if you have one of the ones that has to be top loaded to get up that high.

[Diabetic Muscle]

That is one nice thing about my gym we have 100lb plates but our machine maxes out at like 1080lbs

[MusclesMarinara]

yeah we have a few 100lb plates but not enough.

[Gerb]

That is one nice thing about my gym we have 100lb plates but our machine maxes out at like 1080lbs

what is nice about that?

[Gerb]

3/9 Workout


(3/8- HIIT Cardio 30 min)

Solid workout today, feeling good. Weather is helping deal with the mood from dieting.

Leg Press:
2 Warmups, 540/10, 720/1.5, 630/4 (obviously jumped too much on my 2nd set)

Straight Leg Deadlifts:
2 Warmups, 185/12, 225/6, 245/4

Squats:
185/10, 225/10, 275/8

Walking Lunges:
45lb Plates/24, 24, 24

Calves 4 Sets (Heavy)

Upper Ab work

Nice SLDL! That will get you!

[DAVIDHARDY]

Fuck that shit dude I got sick and tired of unloading all the damn plates and switched to 1 leg presses. I still do sumo presses with both legs.