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Marcus Leong
02-01-10, 12:42 pm
Easy guys, its been a week since i've began my bulking phase and all is going good. Currently weighing 100kg, 22% bf. My goals are to hit 120kg in a period of 8 weeks.

Supplements i am on now is Animal M-Stak, AnimalPak, Universal Real Gains, Creatine, Glutamine, BCAA's, Omega 3-6-9 and ZMA.

Eating about 10 meals a day now, hitting about 200g and 400-500g of protein a day.

C.Coronato
02-01-10, 4:48 pm
Whats the diet like brother?

Marcus Leong
02-01-10, 5:27 pm
eggs in the morning and before sleep, pasta with beef/chicken and vege. Occasionally i throw in a salmon sandwich and everyday i go through 4 tablespoons of peanut butter.

Marcus Leong
02-02-10, 4:58 pm
Day 9, its been a long day. Woke up, had a morning gainer, 6 eggs, oatmeal and a cup of orange juice. Lectures from 9-5, eating every 1.5hrs. Today was shoulders day, did some seated military presses, seated side lateral raises, and some rear deltoids raises.

Moved on to do some barbell shrugs and dumbell shrugs.

Feeling real good today, M-stak's working well. I'm beginning to get hungry every 1.5hrs so eating is not so much of a problem now. Hope this continues so that i can hit my goal.

Marcus Leong
02-03-10, 2:32 pm
Day 10, back day.

Started with pullups and lat pulldowns. Moved on to bent-over rows, then dumbell rows. Finished off with deadlifts. Did 140kg on the last set of deadlifts, broke my previous personal best by 20kg.

Eating more carbs a day now, ramping it up to 300g a day because someone in the gym told me i wasnt eating enough. The going is good.

Looking forward to tomorrow, legs baby!

Marcus Leong
02-04-10, 2:23 pm
I'm getting used to this posting so don't get mad at me guys. Its my first time posting my journey anyway.

Legs day, started with squats.

60kg 10reps
80kg 10reps
100kg 10reps
110kg 8reps
120kg 6reps

Moved onto lunges, holding dumbells

15kg dumbell each 10reps
20kg " 10reps
25kg " 8reps
30kg " 6reps

Hamstring curl machine

35kg 12 reps
40kg 12 reps
45kg 10 reps
50kg 10 reps

Calve extensions

40kg 12 reps
50kg 12 reps
60kg 11 reps
70kg 9 reps


Done for the day, absolutely shattered my legs. Feel like its gonna cramp up anytime.
I'm open for any suggestions to improve my routines guys, feel free to post some advise. And my diet too, what do you guys think about it? I'm here to become a better person, so please feel free to criticize anything you find wrong.

I'm still not seeing any noticeable gains yet, but i have got some compliments some friends saying i look more full now. Man, the diet is hard, trying to bulk cleanly and shit. Getting used to these four walls.. The four walls of the toilet that is.

Tomorrow its gonna be arms day, gonna pump it all out. Till then Animals, wish me luck.

Marcus Leong
02-05-10, 1:46 pm
Life is full of shit. People must see me chugging a 40L cool box everyday, everywhere without fail, gawking when i tell them its 10meals in there. They must think i'm mad. A girl once asked me why i was doing this to myself. 19 year olds should be binge drinking, spending every night out in pubs and clubs. They tell me i have no life. But you know what? Fuck that shit.

To quote Frank Mcgrath, "..Pushing myself to the limit. Pushing off complacency. Pushing through hurdles, smashing through walls. Pushing back at all those in my life who said I'd fail. Cuz when push comes to shove, you gotta listen to your own voice. And if anyone tells you different, you tell him to shove it up his ass."

I find it all too true. People just wanna be stereotypes to fit in. Fuck that, I will be who i wanna fucking be. A guy asked me how long i have been training for. I tell him its been a year and a half now. He blatantly tells me he can get to my size in 8 weeks with steroids. I just told him to fuck off. I don't give a shit whether people take it or not, for him to say something like that, its absurd. They dont know how i toil in the gym, outside the gym. How i try not to puke with every meal. How i push myself to failure every session, every set. I pay my dues.

Just a little vent, today was arms day.

Close grip benchpress
20kg warmup 10 reps
40kg 12 reps
50kg 12 reps
60kg 9 reps
65kg 6 reps

Skullcrushers
7.5kg warmup
17.5kg 12 reps
27.5kg 10 reps
32.5kg 9 reps
37.5kg 7 reps

Tricep pushdowns
30kg 12 reps
35kg 12 reps
40kg 10reps
42.5kg 7reps

Biceps curl
20kg(just the bar) 12 reps
20kg 12 reps
30kg 12 reps
40kg 10 reps

Alternating dumbbell curls
15kg 12 reps
17.5kg 10 reps
20kg 8 reps

Reverse EZY bar curls
17.5kg 12 reps
27.5kg 10 reps
37.5kg 8 reps


Weekends are my rest days, so till Monday, over and out.

Marcus Leong
02-08-10, 2:01 pm
Chest day, ate 4 times before the workout session.

Benchpress
20kg warmup 10 reps
70kg 10 reps
80kg 8 reps
90kg 6 reps
70kg 6 reps

Incline Smith machine
20kg 12 reps
30kg 12 reps
40kg 9 reps
50kg 8 reps
60kg 6 reps

Flat dumbell flyes
10kg 15 reps
12.5kg 12 reps
15kg 10 reps
15kg 9 reps

Pullovers
12.5kg 12 reps
15kg 12 reps
17.5kg 10 reps
20kg 8 reps

Looking forward to shoulders tomorrow.

Marcus Leong
02-09-10, 6:14 pm
Long day, but the workout was amazing.

Seated Military Presses
20kg warm up 15 reps
40kg 12 reps
50kg 10 reps
60kg 8 reps
70kg 6 reps, then instant drop to 50kg 6 reps

Seated side lateral raises
5kg dumbell 15 reps
7.5kg 14 reps
10kg 10 reps
10kg 10 reps

Barbell row
20kg warmup 15 reps
30kg12 reps
40kg 12 reps
50kg 10 reps
60kg 10 reps

Reverse flye machine for rear deltoids
can't remember the weights but i did some supersets
4 sets in total

Barbell shrugs
50kg 20 reps
60kg 20 reps
70kg 18 reps
80kg 12 reps

Dumbell shrugs
15kg 20 reps
20kg 18 reps
25kg 16 reps
27.5kg 13 reps

Decided to tweak my shoulder workout abit because i felt that i wasnt hurting like i used to anymore. So today i increased intensity, decreased rest time and did some supersets on some of the exercises. Its been a good day. Usually do my back tomorrow, but im thinking of changing it to arms as i feel that if i work my arms on fridays, my chest workout will be weak on monday.

Weighed myself today and guess what? I gained 200g in 16 days. Man, am i doing something wrong or what? I need some opinion on this guys, if you would please? I don't want to be wasting my effort pumping and eating like a bull all for nothing.

Animal Reps, or anyone? Need someone to shed the light on me now.

Marcus Leong
02-10-10, 10:35 am
Was supposed to be my back workout today but decided to change it to arms.

Close grip benchpress
20kg warmup 15 reps
40kg 12 reps
50kg 12 reps
60kg 10 reps
70kg 7 reps

Inclined skullcrushers (Read a post by The House on varying the inclination)
7.5kg warmup
17.5kg 12 reps
27.5kg 10 reps
32.5kg 6 reps

Tricep pushdowns
30kg 12 reps
35kg 12 reps
40kg 10 reps
42.5kg 8 reps

Bicep curls
20kg 15 reps
20kg 15 reps
30kg 12 reps
40kg 10 reps
40kg 7 reps

Alternating dumbell curls
12.5kg 12 reps
15kg 10 reps
17.5kg 9 reps
20kg 7 reps

Reverse EZY bar curls
7.5kg 15 reps
17.5kg 12 reps
27.5kg 10 reps
32.5kg 8 reps

Done for the day, did 4 sets of sit ups to burn away the belly fat and worked on my forearm.

Marcus Leong
02-11-10, 3:39 pm
Legs legs legs.

I'm beginning to love my leg workouts now, pushing myself so hard that i can't walk properly after the workout. Making it hurt till the next week. Going so deep when doing squats is the way forward.

Squats
60kg 12 reps
80kg 12 reps
100kg 10 reps
110kg 8 reps
120kg 5 reps

Walking Lunges
15kg dumbells 10 reps
17.5kg 10 reps
20kg 8 reps
22.5kg 8 reps

Hamstring machine
35kg 12 reps
45kg 12 reps
55kg 8 reps
60kg 7 reps

Calve extensions
30kg 12 reps
40kg 12 reps
50kg 12 reps
60kg 12 reps
70kg 12 reps

Absolutely shattered, i'm pleased with myself.

Marcus Leong
02-12-10, 7:05 pm
Back workout

Pullups
12 reps
10 reps
8 reps
8 reps
6 reps
6 reps

Cable pulldown
50kg 12 reps
60kg 10 reps
70kg 10 reps
80kg 8 reps

Seated rows
30kg 12 reps
50kg 12 reps
60kg 8 reps
70kg 6 reps

Dumbell row
20kg 10 reps
25kg 10 reps
27.5kg 10 reps
30kg 8 reps

Deadlifts
60kg 12 reps
100kg 10 reps
120kg 8 reps
130kg 5 reps
140kg 5 reps

Marcus Leong
02-15-10, 12:30 pm
Chest workout day

Benchpress
60kg 12 reps
70kg 12 reps
80kg 8 reps
90kg 5 reps; drop to 60kg 5 reps

Incline dumbell press
20kg 12 reps
22.5kg 10 reps
25kg 8 reps; drop to 15kg 6 reps
25kg 8 reps; drop to 15kg 6 reps

Flye machine
41.5kg 18 reps
45.5kg 15 reps
51.5kg 12 reps
56.5kg 12 reps

Pullover
15kg 12 reps
20kg 12 reps
22.5kg 12 reps
25kg 12 reps

Marcus Leong
02-16-10, 2:06 pm
Shoulders

Military Press
20kg 15 reps
40kg 12 reps
50kg 10 reps
60kg 9 reps
70kg 5 reps; drop to 30kg 6 reps
60kg 5 reps; drop to 30kg 5 reps

Front Raises
17.5kg 10 reps
17.5kg 10 reps
22.5kg 10 reps
27.5kg 8 reps

Reverse flye machine
30.5kg 20 reps
35.5kg 15 reps
40.1kg 12 reps
45.6kg 10 reps

Rear Barbell Shrugs
60kg 4 sets

Marcus Leong
02-17-10, 11:22 am
Arms

Close Grip Benchpress
20kg 15 reps
40kg 12 reps
50kg 12 reps
60kg 10 reps
70kg 6 reps

Skullcrushers
7.5kg 15 reps
17.5kg 12 reps
22.5kg 12 reps
27.5kg 10 reps
32.5kg 6 reps

Rope pushdowns + Tricep pulldowns (superset)
4 sets each, forgot the weight

Bicep Curl with EZY bar
7.5kg 15 reps
17.5kg 12 reps
22.5kg 10 reps
32.5kg 6 reps

Alternating dumbell curls
15kg 10 reps
17.5kg 8 reps
20kg 8 reps

Only did 2 exercises for biceps, because i'm gonna hit them again during my back workout on friday.

Marcus Leong
02-18-10, 3:25 pm
Legs

Squats
20kg 15 reps
60kg 12 reps
100kg 10 reps
110kg 8 reps
120kg 5 reps

Walking lunges
12.5kg X2 12 reps
15kg X2 10 reps
17.5kg 8 reps
20kg 7 reps

Hamstring Curl Machine
30kg 12 reps
40kg 10 reps
27kg one leg 12 reps
27kg one leg 12 reps

Calve Extensions
35kg 20 reps
35kg 20 reps
35kg 20 reps
45kg 20 reps
45kg 20 reps

Forearms
5kg 20 reps
5kg 20 reps
5kg 20 reps
5kg 20 reps

Marcus Leong
02-20-10, 8:15 am
Back

Pullups
15 reps
10 reps
10 reps
10 reps
10 reps
10 reps

Cable Pulldown
50kg 12 reps
60kg 10 reps
70kg 10 reps
80kg 10 reps

Seated rows
30kg 12 reps
50kg 12 reps
50kg 10 reps
55kg 10 reps

Dumbell Rows
20kg 12 reps
22.5kg 10 reps
25kg 10 reps
27.5kg 8 reps

Deadlifts
60kg 15 reps
100kg 12 reps
100kg 10 reps
100kg 10 reps
100kg 10 reps

Didnt go heavy today, because my back was still hurting from last week.
Guess what guys, I'm finally gaining! Stepped on the weighing scale and apparently i'm up by 3.5kg! Its the halfway mark now as well, i hope this continues on my second cycle of M-Stak.

Marcus Leong
02-22-10, 1:20 pm
Chest

Benchpress
20kg 15 reps
60kg 12 reps
90kg 10 reps
80kg 8 reps
70kg 8 reps
60kg 8 reps
60kg 8 reps

Incline Benchpress
40kg 12 reps
70kg 10 reps
60kg 10 reps
50kg 9 reps

Decline Press machine
30kg 12 reps
35kg 12 reps
40kg 10 reps
45kg 10 reps

Flye Machine
30kg 20 reps
35kg 15 reps
35kg 15 reps
40kg 12 reps

Pullovers
15kg 12 reps
15kg 12 reps
15kg 12 reps
15kg 12 reps

Marcus Leong
02-23-10, 4:52 pm
Shoulders

Seated Military Presses
20kg 15 reps
30kg 12 reps
70kg 10 reps
60kg 10 reps
50kg 9 reps
50kg 9 reps

Dumbell Side Raises
7.5kg 12 reps
7.5kg 12 reps
10kg 12 reps
10kg 12 reps
10kg 12 reps

Bent over Laterals
10kg 12 reps
12.5kg 12 reps
15kg 12 reps
15kg 12 reps

Rear Deltoids on Flye Machine
27.5kg 12 reps
31kg 12 reps
35.5kg 12 reps
42kg 12 reps

Measured my arms and got a 0.2inch increase! Absolutely hyped up more than ever now, but the diet is killing me. Hope I feel better tomorrow.

Marcus Leong
02-25-10, 1:25 pm
Back

Pullups
12 reps
10 reps
8 reps
8 reps

Lat Pulldown
50kg 12 reps
60kg 12 reps
70kg 10 reps
80kg 12 reps

Bent Over Rows
40kg 12 reps
50kg 12 reps
60kg 10 reps
70kg 10 reps

Deadlifts
60kg 15 reps
100kg 10 reps
120kg 10 reps
140kg 8 reps

My maximum reps for deadlifts has increased, i'm quite happy about that. Used to be 5 rep max.

Marcus Leong
02-25-10, 1:32 pm
Legs

Couldn't have been a more shittier day. Started with squats, warming up with just the bar. Then went on to a total of 60kg and did a set of 10. Next set, 100kg. Repped out 6 and suddenly I found myself stuck below, unable to push myself up. So i shouted for help and someone came to my rescue. Fucking hell, that was fucking embarrassing man. Then I went on to try another set, with a spotter now. Repped out 5 and I was out again.

Fuck man, its fucking shit this is. So i resigned myself from doing squats for this week. I figure this is because i only had one solid meal before my workout when normally i have 2. And i did work on my back yesterday and today its killing me. I dont want you guys to say i'm trying to find an excuse but i tried man, i really did. No way i could do any squats todat... Continued with the legpress machine, hamstring curl machine and went on to work on my calves.

Leg press machine
100kg 12 reps
100kg 12 reps
100kg 12 reps
100kg 12 reps

Hamstring curl machine
30kg 12 reps
35kg 12 reps
35kg 12 reps
35kg 12 reps
40kg 10 reps

Calve Extensions on Smith Machine
40kg 15 reps
40kg 15 reps
40kg 12 reps
40kg 12 reps
40kg 12 reps
40kg 10 reps

Worked abit on my forearm and decided to call it a day.

Marcus Leong
03-01-10, 12:24 pm
Arms

Decline Skullcrushers
7.5kg 12 reps
17.5kg 12 reps
27.5kg 10 reps
27.5kg 10 reps
37.5kg 10 reps

Tricep Pushup
15kg 12 reps
20kg 12 reps
22.5kg 12 reps
25kg 12 reps

Tricep Pushdown
40kg 12 reps
45kg 12 reps
50kg 10 reps
55kg 10 reps

Marcus Leong
03-01-10, 12:27 pm
Decided to work on my back today to get out of routine

Pullups
total of 50 reps with strict form

Pulldowns
50kg 12 reps
60kg 12 reps
70kg 10 reps
80kg 10 reps

T bar rows
40kg 12 reps
40kg 12 reps
50kg 10 reps
55kg 10 reps

Dumbbell rows
20kg 12 reps
25kg 10 reps
27.5kg 8 reps
30kg 6 reps

Deadlifts
60kg 12 reps
100kg 12 reps
100kg 10 reps
100kg 10 reps
100kg 8 reps

Marcus Leong
03-02-10, 2:04 pm
Chest

Benchpress
20kg 15 reps
60kg 12 reps
100kg 8 reps
80kg 10 reps
70kg 8 reps
60kg 8 reps
60kg 8 reps

Dumbell Press
10kg 12 reps
12.5kg 12 reps
17.5kg 12 reps
20kg 12 reps
22.5kg 10 reps

Incline dumbell press
15kg 12 reps
17.5kg 12 reps
20kg 12 reps
22.5kg 12 reps
20kg 10 reps

Incline dumbell flyes
10kg 12 reps
12.5kg 12 reps
12.5kg 12 reps
15kg 12 reps

Flye machine
30kg 15 reps
35kg 15 reps
35kg 15 reps
40kg 15 reps

Pullovers
15kg 12 reps
15kg 12 reps
17.5kg 12 reps
20kg 12 reps

Marcus Leong
03-03-10, 3:29 pm
Shoulders

Seated Military Presses
20kg 12 reps
40kg 12 reps
60kg 12 reps
50kg 10 reps
60kg 10 reps
50kg 10 reps

Front Dumbell Raises
10kg 12 reps
10kg 12 reps
12.5kg 10 reps
15kg 8 reps

Rear Deltoids
10kg 12 reps
12.5kg 10 reps
15kg 12 reps
17.5kg 10 reps

Rear Flye Machine
30kg 12 reps
35kg 12 reps
40kg 10 reps
45kg 9 reps

Barbell Shrugs
50kg 20 reps
60kg 20 reps
60kg 20 reps
60kg 20 reps
60kg 20 reps

Dumbell Shrugs
15kg 20 reps
17.5kg 20 reps
20kg 20 reps
22.5kg 20 reps

Getting some definition and striations on my shoulders even when i'm bulking, good shit. Can't wait to have boulders for shoulders.

Marcus Leong
03-05-10, 12:48 pm
Squats
20kg 12 reps
60kg 12 reps
100kg 10 reps
100kg 8 reps
100kg 8 reps
100kg 8 reps
100kg 8 reps
100kg 8 reps

Walking lunges
10kg 12 reps
12.5kg 10 reps
15kg 8 reps

Hamstring machine
37.5kg 15 reps
42kg 15 reps
47kg 12 reps
50kg 10 reps

Calve extensions
80kg 20 reps
80kg 20 reps
90kg 20 reps
100kg 20 reps
90kg 20 reps
90kg 20 reps

Marcus Leong
03-05-10, 12:53 pm
Arms

Close grip benchpress 20kg 12 reps
40kg 12 reps
50kg 12 reps
60kg 10 reps
60kg 10 reps
60kg 10 reps
60kg 10 reps

Skullcrushers
17.5kg 15 reps
27.5kg 12 reps
27.5kg 10 reps
32.5kg 10 reps

Rope pulldowns
20kg 15 reps
25kg 12 reps
30kg 10 reps
40kg 10 reps

Bicep curls
20kg 12 reps
20kg 12 reps
40kg 10 reps
30kg 12 reps

Wide grip bicep curls
20kg 12 reps
20kg 12 reps
30kg 12 reps
25kg 10 reps

Seated alternating dumbell curls
10kg 12 reps
12.5kg 10 reps
15kg 8 reps
17.5kg 6 reps

Spider curls
20kg 12 reps
25kg 12 reps
30kg 10 reps
35kg 10 reps

Marcus Leong
03-08-10, 4:05 pm
Chest

Incline benchpress
20kg 15 reps
60kg 12 reps
90kg 10 reps
80kg 8 reps
70kg 8 reps
60kg 8 reps
70kg 8 reps

Benchpress
20kg 12 reps
60kg 12 reps
90kg 10 reps
80kg 8 reps
70kg 8 reps
60kg 9 reps

Dumbell Press
10kg 12 reps
15kg 12 reps
17.5kg 12 reps
20kg 10 reps
22.5kg 6 reps

Flat dumbell flyes
10kg 14 reps
12.5kg 12 reps
15kg 10 reps

Flye Machine
30kg 15 reps
35kg 15 reps
40kg 12 reps
45kg 12 reps

Dumbell Pullover
10kg 12 reps
15kg 12 reps
17.5kg 12 reps
20kg 12 reps

Chest done, worked on forearm and went home.

Marcus Leong
03-09-10, 6:12 pm
Shoulders

Seated Military Presses
20kg 12 reps
40kg 12 reps
70kg 10 reps
60kg 10 reps
50kg 8 reps
40kg 9 reps

Dumbell Side Raises
7.5kg 12 reps superset with standing military presses 40kg 10 reps
10kg 12 reps " 8 reps
12.5kg 10 reps " 10 reps
15kg 8 reps " 15 reps

Dumbell Front Raises
10kg 12 reps
10kg 12 reps
12.5kg 10 reps
15kg 10 reps

Dumbell Rear Deltoid
10kg 12 reps
12.5kg 12 reps
15kg 12 reps
15kg 12 reps

Smith Machine Shrugs
50kg 20 reps
50kg 20 reps
50kg 20 reps
50kg 20 reps
50kg 20 reps

Marcus Leong
03-11-10, 4:53 pm
Back

Pullups
50 reps total, 5 a set

Close Grip Pulldown
50kg 15 reps
60kg 12 reps
70kg 10 reps
80kg 12 reps
90kg 12 reps

T bar row
40kg 12 reps
50kg 12 reps
60kg 12 reps
70kg 10 reps

Dumbell Row
20kg 12 reps
25kg 10 reps
27.5kg 10 reps
30kg 10 reps

Deadlifts
60kg 12 reps
100kg 10 reps
100kg 8 reps
100kg 8 reps
100kg 8 reps
100kg 8 reps
100kg 8 reps

Marcus Leong
03-11-10, 4:57 pm
Legs

Squats
20kg 12 reps
60kg 12 reps
100kg 10 reps
100kg 10 reps
100kg 10 reps
100kg 8 reps
90kg 10 reps
90kg 10 reps

Walking lunges
10kg 12 reps
12.5kg 10 reps
15kg 10 reps
20kg 10 reps

Hamstring machine
35kg 15 reps
40kg 15 reps
45kg 12 reps
50kg 12 reps
55kg 12 reps

Calve Extension on Smith machine
40kg 20 reps X 10

C.Coronato
03-11-10, 5:51 pm
Saw your post and decided to stop back in. Looks like you have been doing solid work my man, how is everything going?

Marcus Leong
03-12-10, 12:49 pm
Arms

Close Grip Benchpress
20kg 15 reps
40kg 12 reps
50kg 12 reps
60kg 12 reps
60kg 10 reps
70kg 10 reps
60kg 12 reps
60kg 12 reps

Skullcrushers
7.5kg 12 reps
17.5kg 12 reps
27.5kg 12 reps
27.5kg 12 reps
27.5kg 12 reps
32.5kg 12 reps

Rope pulldown
20kg 12 reps
30kg 12 reps
35kg 12 reps
40kg 12 reps
40kg 12 reps

Bicep Curl
20kg 12 reps
40kg 9 reps
30kg 10 reps
20kg 12 reps

Wide Grip Bicep Curls
20kg 12 reps
20kg 12 reps
30kg 10 reps
20kg 12 reps

Alternating Dumbell Curls
10kg 12 reps
12.5kg 10 reps
15kg 10 reps

Close Grip Bicep Curls
7.5kg 12 reps
17.5kg 10 reps
12.5kg 10 reps
7.5kg 10 reps

Marcus Leong
04-20-10, 12:58 pm
Saw your post and decided to stop back in. Looks like you have been doing solid work my man, how is everything going?

Wassup brother, this bulk for me was my first proper one. Gained a solid 6 kgs, I'm quite happy about this. But I have a new journey that I am currently on now. I plan to cut for 8 weeks and so far its been good. Feeling abit lethargic but all for the win.