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MusclesMarinara
10-12-2010, 05:32 PM
Ive decided to begin my prep for my second show. I will be working with Joe Franco again. For now i will continue with training DC style, as the gains Ive made I am happy with. Eventually I will probably move to something higher volume as the prep progresses.

Height: 5'10
Weight: 165 (first contest), 185 (currently)

Heres some pictures as a starting point (i apparently forgot how to pose)

http://i109.photobucket.com/albums/n70/hustla420l/IMG_2697.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2699.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_27001.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2701.jpg
http://i109.photobucket.com/albums/n70/hustla420l/IMG_2703.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2704.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2705.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2707.jpg

MusclesMarinara
10-12-2010, 05:34 PM
More Pictures:
http://i109.photobucket.com/albums/n70/hustla420l/IMG_2706.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2708.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2709.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2711.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2714.jpghttp://i109.photobucket.com/albums/n70/hustla420l/IMG_2715.jpg

MusclesMarinara
10-12-2010, 05:35 PM
10/11-

First day of the prep. Mood is good, feeling good. Strength was either constant or up from the end of the last blast.

BEGINNING MACROS:
230/200/65 (WEIGHT TRAINING DAYS)
230/120/65 (AB-CARDIO/OFF DAYS)

(reps are rest paused unless noted)

Incline Smith Machine: 255/5-4-2 = 11
Hammer Strength Shoulder Press: 100 (per side)/ 7-3-2 = 12
Floor Skull Deads: 95/10-6-5 = 21
Lat Pulldowns: 190/10-7-6 = 23
Deadlifts: 375/8, 405/1 (straight sets)

MusclesMarinara
10-12-2010, 05:38 PM
10/12-

Still feeling good so far. My whole body is sore from yesterday, even in my legs. Hopefully it doesn't effect tomorrow's workout.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

MusclesMarinara
10-13-2010, 02:17 PM
10/13-

Felt good, numbers were up in all exercises. Limped out of the gym.

Preacher Curls: 95/9-6-5 = 20
Pinwheel Curls: 50/11 (straight set)
Standing Calf Raise: 245/11 (straight set, 15 second negative)
Lying Leg Curl: 100/13-8-8 = 29 (+3)
Leg Press: 900/10, 720/ 18 (straight sets)

Mr.Bones
10-13-2010, 04:13 PM
Very nice, I assume your doing natty shows for now? Or you trying NPC yet?

MusclesMarinara
10-13-2010, 07:58 PM
Nope still natty, if I do decide to move to NPC it won't be until I'm about 25 or so.

MusclesMarinara
10-15-2010, 01:40 PM
10/14-

Ab Work (light)

30 min low intensity cardio (15 stepmill/15 treadmill)

MusclesMarinara
10-15-2010, 01:41 PM
10/15-

Didnt get the best night of sleep, but workout wasn't horrible. Couldve been better.

Incline Hammer Strength: 145 (each side)/ 7-4-3 = 14
Seated DB Press: 80/10-9-6 = 25
Close Grip Bench Press: 265/ 5-3-3 = 11
Rack Chins: 60/12-9-8= 29
Bent Rows: 245/ 8 (straight set)

DAVIDHARDY
10-15-2010, 04:53 PM
What show? I'm about to start prepping for a March 5th show in Georgia.

MusclesMarinara
10-15-2010, 06:33 PM
I wont know until I get closer. There are 2 OCB shows in April and one in May Im eyeing. Ill make a decision as I get closer. I dont want to rush and I want my condition to be on point.

What show are you doing?

DAVIDHARDY
10-16-2010, 02:23 AM
I can't remember. I'd have to look at the flyer. It's something like the 5th annual muscle figure and bikini showdown. It's an NGA show.

MusclesMarinara
10-18-2010, 09:54 AM
Im still doing OCB/INBF.. depending on how it goes maybe a move to NPC in the near future. havent decided.

MusclesMarinara
10-18-2010, 09:55 AM
10/16-

30 min HIIT cardio

weight down to 179

waist down to 30.5"

10/17- off day

Diabetic Muscle
10-18-2010, 11:22 AM
Training is looking good. Nice to see you are back at it.

MusclesMarinara
10-18-2010, 01:57 PM
Training is looking good. Nice to see you are back at it.

Thanks brotha. Did you ever get to do your show?

MusclesMarinara
10-18-2010, 01:57 PM
10/18-

Great leg workout today, PR on front squats.

Seated DB Curls: 50/10-7-6 = 23
Reverse EZ Bar Curl: 65/12 (straight set)
Calf Leg Press: 170 (per side)/ 12 (straight set, 10 sec negative)
Front Squats: 275/6, Front Hack Squat Widowmaker: 770/20
Straight Legged Deads: 245/6, 265/6, 285/4

Diabetic Muscle
10-18-2010, 02:10 PM
I'm completely focused on Powerlifting for the moment.

DAVIDHARDY
10-18-2010, 05:47 PM
10/18-

Great leg workout today, PR on front squats.

Seated DB Curls: 50/10-7-6 = 23
Reverse EZ Bar Curl: 65/12 (straight set)
Calf Leg Press: 170 (per side)/ 12 (straight set, 10 sec negative)
Front Squats: 275/6, Front Hack Squat Widowmaker: 770/20
Straight Legged Deads: 245/6, 265/6, 285/4


770 is a big number to move for 20 reps. What machine is that?

MusclesMarinara
10-18-2010, 07:07 PM
http://www.performbetter.com/ImagesProducts/8768PS.gif

its very similar to this. i stand facing the machine, feet together.

MusclesMarinara
10-19-2010, 03:00 PM
10/19-

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

Mr.Bones
10-19-2010, 03:22 PM
http://www.performbetter.com/ImagesProducts/8768PS.gif

its very similar to this. i stand facing the machine, feet together.

I wish we had this machine

MusclesMarinara
10-19-2010, 06:17 PM
I wish we had this machine

the angle is much better on my knees than the traditional hack squats. it can also be done as a front squat as i do.

when i stop making gains on my leg press or traditional squat, i have the hack squat ready to replace it and give me a kick start to continue the progress.

MusclesMarinara
10-21-2010, 01:21 PM
10/20-

Good workout all around, strength increases in all exercises.

Flat DB Bench Press: 105/9-7-6= 21
Behind Head Smith Press: 205/ 9-6-4= 19
PJR Tricep Pullover: 85/ 12-11-9 = 32
Med Grip Lat Pulldown: 190/ 9-7-6 = 22
T-Bar Rows: 5 Plates/ 12 (straight set)

Mr.Bones
10-21-2010, 03:50 PM
Great strength

MusclesMarinara
10-23-2010, 11:48 AM
thanks bones.

MusclesMarinara
10-23-2010, 06:41 PM
10/21-

Ab Work (light)

30 min low intensity cardio (15 stepmill/15 treadmill)

MusclesMarinara
10-23-2010, 06:41 PM
10/22-

Didn't hit my target rep ranges for legs but still a solid workout.

Barbell Curls: 115/ 10-6-4 = 20
Hammer Curls: 60/ 12 (Straight set)
Seated Calf Raise: 115/ 11 (Straight set, 15 sec negative)
Sumo Leg Press: 10 (Straight set)
Squats: 375/3, 275/16 (Straight sets)

MusclesMarinara
10-23-2010, 06:42 PM
10/23-

30 min HIIT cardio

weight up to 180 ( +1lb)

waist down to 30" (-0.5")

** Gained a lb from last week but waist dropped 0.5"

10/24- off day

DAVIDHARDY
10-24-2010, 11:32 PM
Nice starting point in the pics above. Way to keep your abs. This prep will be easier than the last one since you don't have as far to go.

MusclesMarinara
10-25-2010, 09:33 PM
Nice starting point in the pics above. Way to keep your abs. This prep will be easier than the last one since you don't have as far to go.

thanks, thats what im hoping for. i feel i look better now than i did 6-8 weeks out of my last competition and its only been 2 weeks.

MusclesMarinara
10-25-2010, 09:34 PM
10/25-

Excited to deadlift today, but didnt even hit my numbers from last time. Disappointing but workout took longer than usual and I wasnt into it mentally towards the end. I beat the reps or weight in every other exercise, so it wasnt a bad day.

Incline Smith Machine: 255/7-4-3 = 14
Hammer Strength Shoulder Press: 100 (per side)/ 9-5-2 = 16
Floor Skull Deads: 95/12-7-6 = 25
Lat Pulldowns: 210/9-4-3 = 16
Deadlifts: 375/8, 405/0 (straight sets)

Mr.Bones
10-25-2010, 09:43 PM
I see your doing low reps? I assume your building foundational mass?

MusclesMarinara
10-26-2010, 07:59 AM
I see your doing low reps? I assume your building foundational mass?

All of the sets with a = are rest paused so its really one long set. Some exercises have lower rep ranges and some are much higher depending on the exercise as recommended by Dante and others who practice DC. It is very high intensity. My goal is to get stronger through the prep but right now I should be able to put on a little muscle mass at the macros I'm at.

JJViper
10-26-2010, 08:25 PM
Some good training man.

MusclesMarinara
10-26-2010, 09:37 PM
10/26-

Back is still a little tight even after the failed attempt on my last set yesterday. Lats are sore as hell. Hoping to take out some of the fustration of failing on my deadlift yesterday on the leg press tomorrow.

Ab Work

30 min low intensity cardio (15 stepmill/15 treadmill)

Mr.Bones
10-27-2010, 01:19 AM
There is no such thing as a failing dead. You still taxed it I assume, which equals growth.

MusclesMarinara
10-27-2010, 01:46 PM
10/27-

Great workout all around today. PR on leg press but hams were still a little sore from Mondays deadlifts.

Preacher Curls: 100/7-5-4 = 16
Pinwheel Curls: 50/14 (straight set)
Standing Calf Raise: 255/8 (straight set, 15 second negative)
Lying Leg Curl: 100/13-9-8 = 30 (+3)
Leg Press: 1000/6, 770/ 22 (straight sets)

Mr.Bones
10-27-2010, 02:08 PM
Good shit

JJViper
10-28-2010, 08:17 PM
Good luck with the comp. Shit man 1000 lbs on the leg press is awesome!

MusclesMarinara
10-29-2010, 05:12 PM
10/28-

In the city all day taking the exam for the NYPD. Didnt get a chance to do cardio.

10/29-

Workout went well all around. Got my All out too late to try today, very excited to give it a try on Monday.

Incline Hammer Strength: 155 (each side)/ 5-3-3 = 11
Seated DB Press: 80/12-9-8 = 29
Close Grip Bench Press: 265/ 7-5-4 = 16
Rack Chins: 70/9-8-7= 26
Bent Rows: 245/ 10 (straight set)

30 min low intensity cardio (treadmill)

MusclesMarinara
10-29-2010, 05:13 PM
Good luck with the comp. Shit man 1000 lbs on the leg press is awesome!

Thanks, i have alot of time so hopefully dieting slow will preserve some of the mass ive put on. 1000lb leg press has been a goal of mine for awhile. I was quite happy lol. Now on to the 500lb squat.

Mr.Bones
10-29-2010, 06:53 PM
Don't u watch those cop shows? NYPD is not the way to go, CIA all the way baby.

And all u need is a 4 year degree.

JJViper
10-29-2010, 09:57 PM
Thanks, i have alot of time so hopefully dieting slow will preserve some of the mass ive put on. 1000lb leg press has been a goal of mine for awhile. I was quite happy lol. Now on to the 500lb squat.
I'd say you have to be getting close to 500 to be leg pressing a 1000 lbs.

Gerb
10-29-2010, 10:42 PM
I like those high rep leg presses, good stuff man!

MusclesMarinara
10-31-2010, 09:12 PM
Don't u watch those cop shows? NYPD is not the way to go, CIA all the way baby.

And all u need is a 4 year degree.

lol its not like anyone can be CIA. but i have been looking into FBI/CIA etc.

MusclesMarinara
10-31-2010, 09:13 PM
I'd say you have to be getting close to 500 to be leg pressing a 1000 lbs.

i cant remember but i think i did 375 for 3 my last time squatting. will go at it again this friday. tomorrow is front squats

Mr.Bones
10-31-2010, 11:02 PM
lol its not like anyone can be CIA. but i have been looking into FBI/CIA etc.

Shit, walk in there with confidence. Crack a few lids and wink at a few girls.

bam your in

MusclesMarinara
11-01-2010, 04:05 PM
11/1-

Solid workout. Love ALL OUT by Beyond Nutrition. The focus is the best of any Preworkout ive had and the pump/energy is just as good. No crash either.

Seated DB Curls: 55/6-4-4 = 14
Reverse EZ Bar Curl: 75/10 (straight set)
Calf Leg Press: 190 (per side)/ 10 (straight set, 10 sec negative)
Front Squats: 275/8, Front Hack Squat Widowmaker: 810/20
Straight Legged Deads: 245/6, 265/6, 285/3 (lower back was pretty tight)

MusclesMarinara
11-03-2010, 02:20 PM
11/2-

30 min SS Cardio (treadmill)

11/3-

Flat DB Bench Press: 105/12-8-7= 27
Behind Head Smith Press: 215/ 7-4-3= 14
PJR Tricep Pullover: 90/ 10-9-8 = 27
Med Grip Lat Pulldown: 195/ 8-5-5 = 18
T-Bar Rows: 5 Plates/ 12 (straight set)
Posted by Kyle at 11:46 AM