strong benching mate

The Journal sponsor approves of this recent work.

Sexy bastard

Only Marvellous Markoooo can manage to combine beastliness and Will Youngness so well

Rock on big bro.

Within 3 sessions you're back to hitting 1RM's....soooo predictable Marko.

dude.... i did pushdowns... what more do you people want from me???

Marks1972 wrote:dude.... i did pushdowns... what more do you people want from me???

LOL!
I'm exactly the same. Decide to up volume, then hit the gym for pullup singles at +40kg.

Marks1972 wrote:dude.... i did pushdowns... what more do you people want from me???

A video of you doing them in a mankini for Rab's birthday

GymBunny wrote:

Marks1972 wrote:dude.... i did pushdowns... what more do you people want from me???

A video of you doing them in a mankini for Rab's birthday

I was thinking more of a posterior view of him doing good mornings in a pair of crotchless chaps

Be careful what you wish for rabby

And now that we've freaked Mark out enough he needs to go have a shower to feel clean again....back to training.

Updates? Come on show up Rab for the weakling he is!

Been away at my parents over easter chilling out and drinking too much beer.. back now tho

Wednesday 15th April - Chest/Triceps

DE Bench - Double pink bands+bar x20, bands+60kg x10, bands+80kg x5, bands+80kg x3
Paused Bench - 60kg x10, 100kg x6, 120kg x3, 130kg x1, 140kg x1
Hammer strength plated Iso Decline Press - 100kg x12, 140kg x10, 160kg x5, 180kg x3
Incline Machine Press - 80kg x10, 90kg x8, 100kg x6
Pec Deck! - Stack x10, x10, x10
Paused CGBP - 60kg x10, x10, x10, x8
Decline skullcrushers - 30kg x12, x10, x8
Rope pulldowns - bunch of plates for a bunch of reps


Notes - didnt really have a plan, just wanted to get into things again so did some chest/tri's stuff

Nice improvements on the pulldowns.

Rilla wrote:

Marks1972 wrote:dude.... i did pushdowns... what more do you people want from me???

LOL!
I'm exactly the same. Decide to up volume, then hit the gym for pullup singles at +40kg.

We ought to have a self-help group for this.

burningnun wrote:

Rilla wrote:

Marks1972 wrote:dude.... i did pushdowns... what more do you people want from me???

LOL!
I'm exactly the same. Decide to up volume, then hit the gym for pullup singles at +40kg.

We ought to have a self-help group for this.

Facebook?

Marks1972 wrote:Pec Deck! - Stack x10, x10, x10

Like the decline press babe.

Friday 17th April - Back/biceps

BOR - 70kg x12, 90kg x10, 110kg x8, 130kg x5, 140kg x3, 150kg x3
Rack Deads (2 inch below knee) - 150kg x5, 190kg x5, 230kg x3, 250kg x3, 270kg x1, 300kg x1, 320kg x1
Standing DB Row to hip - 50kg ea x10, x8, x6, x5
DB Shrug - 50kg ea x12, x12, x12, x12
Barbell Curl - 30kg x10, x10, x10
Strict Preacher Curl - 20kg x10 , x10, x10
Machine Lat pulldowns - 90kg x12, 100kg x12, 110kg x12
Machine Crunches - 60kg x12, x12, x12


Notes - Decent weight on the rack pulls, not great form tho, was all back and no legs, but thats kinda fine as im doing them as im pulling 280kg off the floor fine, but sticking from my thighs to lockout. Back felt more than strong enough for it so not worried about injury.

Thats a MONTY bor there fanny man.

You are away back into the realms of strength again. I suppose you better just start a new journal if thats the way its going?

look... curls... ladyboy excercises... im still bodybuilding

Marks1972 wrote:look... curls... ladyboy excercises... im still bodybuilding

Hehehe.. my beastie BB

Marks1972 wrote:look... curls... ladyboy excercises... im still bodybuilding

Well as you are using pink bands I can't deny that! Though how anyone who can do 300+ kg on rack deads falls into the BB category I know not.

Hey no better way to a nice thick powerful looking back than heavy pulls... tho im starting to be partial to light and slow DB rows while balancing on a swiss ball... really feeling that pump!

Found with Rack Pulls that once the bar clears the knee you can almost use your legs to lever the bar upwards. Bit hard to explain but I found I had my lower leg leaning forwards more over my foot rather than running vertical which helped to get the upper leg under the bar once off the floor. Then a case of shifting body weight backwards as well as up istead of straight up.

Things have been all over the place lately, but managed to get in 2 decent sessions either side of the weekend..

Friday - Push
Bench - 60kg x10, 100kg x8, 120kg x6, 130kg x3, 140kg x1
Inc. Bench - 60kg x10, 80kg x6, 100kg x5, 110kg x3
Dec. Hammer str press - 100kg x10, 140kg x8, 160kg x6, 180kg x4, 200kg x2
Machine Shoulder press - Stack x 12, x12, x10
Pec Deck - Stack x10, x10, x10, x10
Cable side delt raises - 15kg ea x8, x8 x8
Various tricep cable work
Rope crunches - 50kg x10, x10, x10

Monday - Pull
Deadlift - 100kg x5, 140kg x5, 180kg x3, 220kg x3, 240kg x1, 250kg x1, 260kg x1
BOR - 100kg x10, 120kg x8, 140kg x6, 150kg x5, 160kg x3
T-Bar Row - 60kg x10, 80kg x10, 100kg x8, 110kg x5
BB Shrug - 140kg x10, 160kg x10, 180kg x8, 200kg x5, 220kg x5
Lat Pulldown - Stack x10, x10, x10, x10
Straight arm pulldown - 30kg x10, x10, x10
Cable upright row - 30kg x10, x10, x10
Machine Crunches - 60kg x15, x12, x10

Comment - Despite my change of lifestyle which heavily features drinking beer and eating a lot of fried pub food, ive lost weight, my weight belt is in a notch and my 38inch jeans are way too loose.. however i dont appear to have lost any strength, so i may have got away with it short term but i know i need to reign it in and get some sanity back into my life. Ive started applying a principal whereby i go to heavy on the last couple of sets, like the 160kg BORS and 200kg decline press where the form isnt great (in all honesty its appauling) but im finding that doing these, the lower end gets a lot easier. I guess once you get a feel for 200kg, 100kg feels like nothing.. seems to work for me. Strict BORs at 100kg for 10 reps felt like nothing.

You got it well worked out babe! Plus it wouldn't be right if you didn't go heavy. That's just not you!

Sounds like whatever it is you are doing is working...OK, so maybe not the healthiest at the moment but that doesn't matter! Life takes over sometimes, and as long as you are happy and enjoying it who cares! Things will change when YOU feel they have to change.

Good to see my Marvellous Markooooooo is rocking and rolling...and pumped!