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tark
03-08-12, 5:22 pm
Well I've been reading everyone elses journeys and figured i should just go ahead and start mine to track my progress and get some new ideas for my training from my fellow brothers. hitting shoulders tonite so ill have the posted workout here a lil later on....

Kowboy
03-08-12, 8:57 pm
Awesome bro, good to see the journey started. There is a lot of help out here and I know someone will hook you up and help you out.

tark
03-08-12, 10:19 pm
Awesome bro, good to see the journey started. There is a lot of help out here and I know someone will hook you up and help you out.

Thank you sir! Im down to listen to what anyone has to offer me so that would be greatly appreciated for sure.

tark
03-08-12, 10:26 pm
alright fellas so i just got home had a great training session tonite. Heres what i did...

seated db press- 2 sets of 12, 2 sets of 8, and hit a set a 5 for my last set
hammer strength military press- 2 sets of 10 and a set of 8
lateral raises- 3 sets of 12
barbell front raises- 3 sets of 12
face pulls- set of 10 and 2 sets of 8
1 arm cable laterals- 5 sets of 10
bent over raises- 4 sets of 15
shrugs- 3 sets of 10

The intensity was great. I feel like i definitely hit enough sets and my shoulders are fried!!

C.Coronato
03-09-12, 4:23 pm
Welcome my man, and glad to see you started a journey. Some times it becomes monotonous, but it certainly helps.

tark
03-09-12, 5:35 pm
Welcome my man, and glad to see you started a journey. Some times it becomes monotonous, but it certainly helps.

Thanks brother... yea i see how it could get to be monotonous but the feedback, ideas, and encouragement shared will be well worth it!!

tark
03-10-12, 8:45 am
woke up a little earlier than usual had a nice breakfast 6 eggs, a bowl of oatmeal, my protein shake, and a couple pieces of wheat toast. Can already tell its going to be a good day. At 2 im headed to workout with pops so ill have another workout up here later on. Hope everyone has a great day.

Solid Dreams
03-10-12, 12:26 pm
How old are you?

Also, damn, thats a ton of protein dude! Nice work with the shoulders!

tark
03-10-12, 4:16 pm
How old are you?

Also, damn, thats a ton of protein dude! Nice work with the shoulders!

I'm 25 man figured it was time to stop messing around and do things right ya know and yea its quite a bit of protein but i felt great in my workout today so im thinking it aided today for sure. Im just trying to put in my time and i love my shoulders day so why not just kill it!!

jb3198
03-10-12, 4:35 pm
Thanks for the push dude... Hey keep this up and dont freakin forget what is on the other side. Stand up and press it up... Times a wasting!!!

tark
03-10-12, 4:41 pm
alright so i just got back hitting chest with my pops it was a great session...he hit me with some knowledge so always a plus when you can get great info and a great workout.i normally dont like to include my weight but im going to for this workout.

barbell bench- 3 warmup sets, 10 reps-155lbs, 8-175,6-195, 4-215, 2-235, 8-175, 10-175, 12-175
incline db- 10-50, 10-60, 10-70, 8-80
flys- 3 sets of 10 with 25 lbs
unders with 10 lbs weights 3 sets of 20

ez bar curls- 12-85,12-85, 12-85, 10-105, 10-105
pushdowns- 3 sets of 12 @ 65 lbs
rope pushdowns 4 sets of 15 with 45 lbs and limited rest

overall another great training session they are starting to come along nicely so im happy with that.... just got to keep hitting my chest hard since it is my weak point. hope everyone had a great day and training session( if you went to the gym)

tark
03-10-12, 4:43 pm
Thanks for the push dude... Hey keep this up and dont freakin forget what is on the other side. Stand up and press it up... Times a wasting!!!

not a problem man everyone else here helps me push through just reading other peoples journeys really gets me pumped up..... i just hope i can contribute as much to the animal family as i can!!

tark
03-10-12, 4:54 pm
forgot to even mention tomorrow is my favorite day of them all....sunday leg day!!! while all my friends are at home nursing hangovers im going to be putting in the work that they dont want to do. shits going to get wild ...i promise that

Kowboy
03-10-12, 8:36 pm
Doing good brotha, keep it up. I am just now finally getting the drive to push it over the edge and do it when I dont feel like it.

jb3198
03-10-12, 9:05 pm
forgot to even mention tomorrow is my favorite day of them all....sunday leg day!!! while all my friends are at home nursing hangovers im going to be putting in the work that they dont want to do. shits going to get wild ...i promise that

Let me know how it goes.... I freakin love leg day... Monday for me!

Squat til ya puke!

tark
03-10-12, 9:56 pm
Doing good brotha, keep it up. I am just now finally getting the drive to push it over the edge and do it when I dont feel like it.


Let me know how it goes.... I freakin love leg day... Monday for me!

Squat til ya puke!

@ trebin... thanks brother im trying to hit it as hard as i possibly can!!

@jb ill let you know my man im looking to hit it so hard my wife has to drive home and i have to drag myself outta the gym haha

tark
03-11-12, 2:50 pm
so today we hit it pretty hard.....my legs are really feeling it and im sure in the next few days it will be even worse....but im ok with that....if theres no pain then you just must not be hittin it hard enough haha

warmup leg extensions- 3- 12 @ 60lbs

squats- 2 warmup sets of 10, 12 reps-225, 12-275, 10-315, 7- 365
1 leg squats on the smith- 3 sets of 8 with just 25 lbs....shit sounds light but was hard as hell
deadlift- 3-315, 3-365, 1- 405, 1-405
super set leg extensions and lying leg curls
leg ext.- 12-195, 10-210, 12-240, 10-255, 8- 280
lying leg curls- 12-70, 12-100, 10-110, 10-110 , 8- 130
seated calves- 3 sets of 12 with 90 lbs

with the sets on deadlifts went heavier since we dealift twice a week and the first time is more for volume this time more for power....405 is a personal best so im pretty happy with that...FOR NOW...also with the leg extensions also another personal best as i had to add a 25 to the stack since the machine only went to 255....overal another great training session...im pleased with how they have been going and feel like im headed in the right direction!... have a great rest of your day animal nation!!

jb3198
03-11-12, 3:29 pm
Oh hell yeaaaaahhhh!! Great work man, great work!

tark
03-11-12, 3:32 pm
Oh hell yeaaaaahhhh!! Great work man, great work!

thanks brother!! the support is always much appreciated!! hoping to get another good one in tomorrow with some chest and tris....

tark
03-12-12, 9:01 pm
so had a shitty ass day at work but my workout was another good one. i can always count on my workouts to bring my spirits back up. on another positive note i gained another couple pounds so thats plus.

flat db's - 2 warmup sets, 10 reps- 80lb, 10-80, 10-80, 9-80, 8-90
decline hammer strength machine- 3 sets of 10 with 3 plates a side and last set a set of 10 with 3 plates and a quarter a side
flat flys- 3 sets of 10 with 45's
low cable crossover- 3 sets of 15 with 35 lbs

pushdowns- 3 sets of 20 with 96lbs
v bar- 10-144, 10- 156, 8-168, 18- 96
finish with bodyweight dips 3 sets of 12

another pretty solid workout could have been better if my partner wouldnt have fallen asleep and not showed up but it is what it is..... concentrated more on form today more than anything and just getting quality reps...

tomorrow is back and bi day cant wait already hope everyone had a great day and see you tomorrow

tark
03-13-12, 6:14 pm
had a good meal and my shake before my session today so i felt pretty strong.....hoping this gaining weight thing is going to get easier tired of being stuck around 205.....so with that being said weighing in at the gym made me happy seeing i was 207.6.....

bent over rows- 2 warmup sets with 135, 12 reps-185 lbs, 11-225, 10-225, 10-225,6- 275
t bar rows- 12 reps with 2 plates, 12 with 3 plates, 10 with 4 plates, 8 with 5 plates
1 arm db rows- 3 sets of 8 with 120lb
reverse grip pulldowns- 12-140, 11-160, 11-180
wide grip low pulley row- 3 sets of 10 with 132

curls with a straight curl bar and used my fat gripz- 15-45, 15-45, 12-65, 12-65
rope hammer curls- 4 sets of 10 with 120 lbs
seated db curls and used the fat gripz again with these- 4 sets of 10 with 25lb

tomorrow is my off day which kinda bums me out but it will be nice to get that mid week rest day in....hoping that i can keep up my workouts they only seem to be getting better and im feeling stronger so i guess i must be doing something right....hope everyone had a great day and great workout

jb3198
03-14-12, 12:03 pm
We all have to have days off man... Rest and eat and be well!!!

tark
03-20-12, 8:19 pm
sorry fellas been absent for pretty much the past week....got the flu on wednesday and had been kicking my ass all the way until sunday so i didnt really get to the gym all that mcuh last week which sucks and im back down to 199 which also sucks.so tonight im goin to update with my past two workouts which have been surprisingly kick ass since ive been sick. i can only look forward to them getting better as i can get back into my normal routine and back to my normal eating.

tark
03-20-12, 8:29 pm
didnt get to eat much all day since my stomach had been giving me hell. didnt feel to bad tho when i got the gym.

Hammer strength press- started off with 2 warm up sets with just a plate, 8 reps-with 2 plates and a 10, 8- 2 plates and a 25, 5- 3 plates, 5- 3 plates

didnt feel very strong at all with that first exercise but as the session progressed started feeling much stronger

incline db- 8-80, 8-80, 8-85, 5-100
flat db flys- 8-55, 7-65, 6-70, 5-70
high cable crossover- 8-80, 8-85, 8-90, 8-100
machine flys- really concentrated on squeezing my pecs- 4 sets of 12- 105 lbs

incline skullcrushers- 10-55, 10-55, 8-65, 8-65
rope pushdowns- 5 sets of 15- 45 lbs with 10 seconds rest in between sets
super set pushdowns and reverse pushdowns- 10-90/ 10-90, 10-110/ 10-110, 8-130/ 8-130

felt pretty good after we got done first day back from being sick so ill take it wasnt my best session but wasnt my worst either....ill take it for what it is and just hit it harder next week

tark
03-20-12, 8:39 pm
felt more like myself than yesterday was able to eat a little bit more than yesterday also so i think that impacted my workout greatly. also just had the attitude that i was there to fuck shit up and that i did haha. also down another pound from yesterday so im back to 199.....

warmup with 3 sets of 10 pullups

deadlift- 8-315, 8-315, 6-365, 5-365
t bar row- 8- 4 plates, 6- 5 plates, 6- 5 plates
close grip pulldowns- 8-156, 8-180, 6-204, 5-228
low pulley row- 8-192, 7-204, 6-228, 4-264
hammer strength pulldowns 2 reg grip 2 reverse grip- 2 sets of each for 8 reps with 2 plates
straight arm pulldowns- 10-100, 8-120, 8-120

hammer curls- 8-45, 8-55, 7-60, 7-70
straight bar low pulley curls- 10 seconds rest in between sets- 15-70, 15-80, 15-80, 15-100
hammer strength preachers- used fat gripz on this also- 10- 45, 10-55, 10-65, 10-70

really felt good after this one.... one of my better workouts in a long time so was pleased with that especially since im down 8 pounds taking tomorrow off since i have school in the evening and ill be back at it thursday with my shoulder day....hope everyone had a great day! later animal brothers and sisters!

Kowboy
03-21-12, 6:47 am
Tearing some shit up, looking good.

jb3198
03-21-12, 11:15 am
Your and animal dude!!! Doesnt even look like you were sick!!!

tark
03-21-12, 11:43 am
Tearing some shit up, looking good.

Thanks man...hows that playlist you were making coming along?

tark
03-21-12, 11:44 am
Your and animal dude!!! Doesnt even look like you were sick!!!
im trying bro i just went in yesterday with the mindset that nothing was going to stop me from murdering that workout!!

Kowboy
03-21-12, 11:47 am
I tell myself that every day, so much shit would get in the way if I let it. Although the home life is starting to come around as everyone kind of gets use to my training.

tark
03-22-12, 10:27 pm
alright so had a pretty good day at work which was surprising since the job im on sucks the big one. seemed to translate into a good session so cant complain too much there. down yet another pound from yesterday so down to 198. officially dont give two shits any more of what the scale says so im done weighing myself for awhile and just see what happens.. if im meant to gain i will if not o well no big deal

overhead press- 8-135, 8-145, 8-155, 5-185
didnt feel the strongest on my overhead so that is going to be something that im going to work on in the future

smith machine one arm presses- 8 - 25lb/ side, 8-25, 8- 30/side, 8-35/side
first time using these in my training and it was a nice feel will be utilizing more often

hammer strength shoulder press- 15- 45/side, 8-90, 8- 90, 6-110

front raises- 8-55, 8-55, 6-65, 5-70

seated lateral raises- 4 sets of 8 with 30 lb db

bent over cable raises- 3 sets of 12 with 15 lbs
on the lat raises and bent overs focused more on the feel and the squeeze at the top

shrugs-3 sets of 8- 315

and finished up with the dreaded c word....yes cardio haha i hate it but i need to start doing it more religiously
started off today with 30 secs on 30 secs off at 10 mph for 8 minutes
that was pretty easy so im going to up the time some next time i do it
hope everyone had a great workout and day today

tark
03-22-12, 10:28 pm
the one abover is actually supposed to be todays workout 3/22 sorry!!

Kowboy
03-23-12, 7:52 am
Tearing it up man, hte OHP is the one I need to improve on.

tark
03-23-12, 9:15 am
Tearing it up man, hte OHP is the one I need to improve on.

Thanks man and yea its not my strongest either so im definitely going to be working on it as well

jb3198
03-23-12, 10:59 am
Get that bad boy!!! Nice work man! Nice work... keep it up!

tark
03-25-12, 5:58 pm
had a pretty good saturday did chest a little later in the day so that was a better for me since im not much into banging out a workout in the morning (unless its legs) went down to northern kentucky convention center for the npc nationals to support a figure girl that i train with sometime. was my first show attending and was a pretty cool experience just to get to see all the different classes. did a chest day for my second chest day this week. been trying to hit chest more often since i feel like it is not my stongest body part and feel like it is slowly coming around so im pretty pleased with how its all going. focused on bench and incline db just more on the reps and being nice and slow and delibrate with the movement they all felt good and strong so i must be doing something right

bench- 2 warm up sets with 135, 10-165, 8-185, 6-200, 4-220, 2-240,8-180, 10-180, 12-180
from the last time i did this with my dad i have increased all of the sets by 5 lbs

incline dbs- 10-55, 10-65, 10-70, 6-90
incline cable flys- 3 sets of 10-55
unders with 10 lb weights- 3 sets of 10
pushups- 4 sets of body weight- 12 reps, 11, 10 and 10

my chest was really spent after this the pushups at the end were pretty hard to get but still managed to bang em out.

Kowboy
03-25-12, 6:03 pm
Looking good man. I am not a big fan of early morning workouts at all. Good news is my new shift starts next week and I go in at 6am and there is no way in hell I can go in before work so I don't have to worry about it lol.

tark
03-25-12, 6:08 pm
got up today had a nice breakfast with my shake before we went and hit legs......been really proud that we have kept with it and been hitting legs on the regualar and most of this is because of my wife she rides my ass if i even mention not doing legs haha......

light leg extensions for warmup 3 sets of 14- 75lbs

box squats on smith machine- 2 warmups with a 45 per side, 8- 135/side, 8-180/side, 6-205/side, 5-225/side

squats- 4 sets of 10- 225
really tried to focusing on using a down on three count in my head worked out pretty well

leg press- 12-180/side, 10-225/side, 8-225/side, 6- 270/side, 4-315/side, 1 -405/side, 1-360/side

leg extension-3 sets of 10-225

lying leg curls- 14-80, 10-110, 10-130

tark
03-26-12, 9:48 pm
so decided that this week i want to hit some higher rep ranges and spice it up a bit...been hitting anywhere between 8- 12 on most shit for the past two weeks so figured this week would be a good one to hit in the 12-15ish range and possibly next week follow up with a heavier week with reps in the 3-6 range.....

hammer strength incline- 2 warmups with 45/side, 15-90/side, 15-90/side, 15-100/side, 12-100/side then got 3 more reps with a rest pause for a a total of 15 reps
db bench- 15-55, 15-55, 15-60, 15-70 then rest pause and got 4-70 then droped to 60's-6 reps
decline hammer stregth machine- 15-115, 15-115, 17-135
high cable cross-15-72, 11-72
mid cable cross- 13-60, 17-60
low cable cross- 14-48, 13-48

dips- 4 sets with a 25 lb db in between my legs 12 reps, 10, 9,9
rope extensions- 4 sets of 12-96
overhead rope extensions- 12-72, 14-72, 14-72, 14-72

counted it out when i got home and for chest alone hit a total of 259 reps.....thats a pretty decent day....back day tomorrow cant wait....also was wondering if anyone has tried animal test? if so what did you think of it and do you have to stack it with anything?? hope everyone had a good one!!

Christman
03-26-12, 10:12 pm
Solid work bud. It's always nice to change it up a little. Actually makes me think of the Ronnie Coleman quote that I have heard a couple times in the past couple days... something like "If you keep doing the same things, you will keep getting the same results."


-Domi

tark
03-26-12, 10:16 pm
Solid work bud. It's always nice to change it up a little. Actually makes me think of the Ronnie Coleman quote that I have heard a couple times in the past couple days... something like "If you keep doing the same things, you will keep getting the same results."


-Domi

Thanks brother....ya its always nice to throw something different in there and make your body go what the fuck? haha i always feel like i get the most outta of the high reps they hurt so good!!

jb3198
03-27-12, 10:35 am
Look at your bad ass!!!! Get that man!!!

tark
03-27-12, 11:48 am
Look at your bad ass!!!! Get that man!!!

Im tryin man im tryin hittin back tonite with same rep sets should be a good one...
.hows your training coming along you starting to feel better with where your headed?

jb3198
03-27-12, 12:38 pm
Im tryin man im tryin hittin back tonite with same rep sets should be a good one...
.hows your training coming along you starting to feel better with where your headed?



Its coming along... Stupid life sometimes.... LOL... Leave me alone I just want to work out but it is what it is... I have bench tonight after work and squat tomorrows. This is only week 2 but it is pretty good, had a hoot of a time doing Standing Militarys the other day... my 14 year old hit partial deadlifts just below the knees for 405x2.. I almost shit myself...

other than that Rocking the universe man!!!

tark
03-27-12, 8:55 pm
Its coming along... Stupid life sometimes.... LOL... Leave me alone I just want to work out but it is what it is... I have bench tonight after work and squat tomorrows. This is only week 2 but it is pretty good, had a hoot of a time doing Standing Militarys the other day... my 14 year old hit partial deadlifts just below the knees for 405x2.. I almost shit myself...

other than that Rocking the universe man!!!

damn your boy is going to be a monster!!! thats awesome and glad its coming along good im sure when its all said and done you will look back and b pretty happy with your results keep putting in that hard work...and hell keep bringing your son along it will be good motivation to not let him show ya up hahaha

tark
03-27-12, 9:06 pm
hit some back and bi tonite....the high rep set felt good again....really feel like its so much harder to hit 12 to 15 consistently instead of hitting maybe 6 to 8...hell maybe this rep range is the one that suits me the best...we will see

bent over bb rows- 2 warmups with 95, 15-185, 15-185, 15-205, 15-225
1 arm db rows- 15-90, 15- 90, 15- 90, 13-115
wide grip pulldowns- 14-144, 14-144, 12-144, last one drop set 12-144/ 8-120/10-96
hammer strength low rows- 14-90/side, 14-90/side, 12-110/side
straight arm pulldowns super set with back extension- 20-70/ 15-bw, 15-100/ 15-bw, 11-140/15-bw

bb curls- 12-85, 10-95, 8-105, 8-125
rope hammer curls- 15-120, 15-120, 14-130, 13-130
cross body db curls- 12-30, 10-30,10-30, 8-30

finished with 30 secs on 30 secs off for 12 mins at 10 mph

tark
03-29-12, 8:32 pm
lat raise- 20 reps- 20lbs, 17-25, 15-25, 15-25
bent over lat raise- 15-15, 15- 15, 15-20, 15-20
ohp- 14-115, 15-115, 15-125, 12-135
incline rear lat raise- 3 sets of 15- 15lbs
seated front raises- 15-20, 15-20, 15-25
arnold press- 15-35, 15-35, 17-45, 13-55
face pulls- 15- 110, 15-120, 13-150
db shrugs- 15-80, 15-80, 13-80, 12-80
on the shrugs did those with 10 seconds of rest in between

pretty much the whole workout we did with 30 seconds of rest in between....about the third exercise in i was already feeling it pretty good.... killed it with the volume again and it felt great shoulders are absolutely torched!!

tark
03-29-12, 8:59 pm
have been thinking about it a lot lately me and my workout partner bdahm have been talking about needing to maybe hit some of our 1rm just to see what they are kinda curious as to where i stand and it would also be good to know just so i can gauge later on down the road where i stand......

Christman
03-30-12, 9:02 am
lat raise- 20 reps- 20lbs, 17-25, 15-25, 15-25
bent over lat raise- 15-15, 15- 15, 15-20, 15-20
ohp- 14-115, 15-115, 15-125, 12-135
incline rear lat raise- 3 sets of 15- 15lbs
seated front raises- 15-20, 15-20, 15-25
arnold press- 15-35, 15-35, 17-45, 13-55
face pulls- 15- 110, 15-120, 13-150
db shrugs- 15-80, 15-80, 13-80, 12-80
on the shrugs did those with 10 seconds of rest in between

pretty much the whole workout we did with 30 seconds of rest in between....about the third exercise in i was already feeling it pretty good.... killed it with the volume again and it felt great shoulders are absolutely torched!!

One hell of a workout bud, gives me some ideas on how I'm gonna hit shoulders tonight.

tark
04-01-12, 5:15 pm
well kinda sucked that i didnt get to work out friday because i worked in kentucky and got home later than planned and then had to work on saturday for 12 hours so didnt get to get any gym time in saturday either....i mean i guess at least i was making some pretty decent money.....today has been beautiful got to sleep in since i didnt get to do that yesterday so that was nice and we hit the gym at 1130 so gave me enough time to get a solid breakfast in....legs today was like all the other workouts today reps stayed in the 12-15 range

leg extension warm up- 3 sets of 18-60lbs
deads-15-225, 15-225, 15-245, 12-315
last set decided to say hell with it and see if i could hit 315 that many times and it felt pretty strong and kinda even surprised myself by being able to do it that many times
squats- 13-205, 14-205, 14-205, 15-205
just stayed with my what i weigh on these and made sure i got deep everytime and really felt the burn haha
leg extension- 4 sets of 15-180
lying leg curls- 15-100, 13-120, 13-120
calve raises on the leg press- 4 sets of 15- 90 lbs/side
finished with lunges around the track at our gym needless to say that these were hard as shit legs were already done for

Kowboy
04-02-12, 8:17 am
Looking good man, sucks about working out but gotta do work ya know. My job has been pretty insane here lately.

tark
04-03-12, 7:46 pm
so yesterday sucked after lunch got had to go do a job and ended up working till 7 which blew ass....so came home got me something to eat and thought about not going to the gym but decided i HAVE to go there is no backing out of this shit...and for having such a long day still had a pretty good session

incline db- 12-70, 12-75, 10-85, 8-100, 8-105
the 105s on incline were a PR....was pumped as hell about it
smith flat bench- 4 sets of 10- 90lbs/ side
decline HS- 12-135/side, 10-135/side,10-160/side,6-180/side then dropped a 45 and hit 5 more with 135
incline flys-12-35, 12-35,10-40, 10-40
pushups-4 sets of 8 BW
the flys and pushups were a super set

skullcrushers- 12-45, 12-45, 10-45, 10-45
rope overhead tri- 12-60, 12-70, 11-70, 12-70
rope pushdowns- 12-80, 12-90,12-100, 11-110

tark
04-03-12, 7:52 pm
got off work a little early today so figured i would get to the gym early so i could come home eat and relax before i head to bed

pullups- 10-bw, 10-bw, 8-bw,8-bw
bent over rows- 10-205, 12-225, 10-235, 11-255
was pretty pleased with the 255
1 arm db rows- 12-105, 12-105, 10-110,8-110
1 arm pulldowns- 11-60, 11-60, 10-60, 8-72
close grip pulldowns- 12-144, 12-144, 9-156, 9-156
wide grip low pulley rows- 12-132, 12-132, 10-144, 10-144

HS precher- 12-45, 12-55, 10-65, 10-75
straight bb curls- 10-85, 10-85, 8- 85, 8-85
cable curls- 10-96, 12-96, 12-96, 12- 96

Christman
04-03-12, 9:45 pm
Some serious rowing going on here tonight.

tark
04-03-12, 9:49 pm
Some serious rowing going on here tonight.

Yes sir there sure was...well at least serious for me maybe not for other people...hope you had a good one today man

RedlegDbell
04-04-12, 12:53 am
Wow Tark. You are rolling along nicely with this journey even with the flu bug and the extra time at work. Keep it up bro.

Christman
04-04-12, 8:28 am
Yes sir there sure was...well at least serious for me maybe not for other people...hope you had a good one today man

I did, it was the first time I did chest in over two weeks. I was too destroyed to put up the log last night so I'll be doing that here this morning.

tark
04-04-12, 4:43 pm
Wow Tark. You are rolling along nicely with this journey even with the flu bug and the extra time at work. Keep it up bro.

thanks brother....just feel like i gotta keep up the intenstiy and keep hitting it hard...i cant be letting my fellow brothers down......

tark
04-05-12, 9:14 pm
got home from work cut the grass for the fucking sixth time already this year which is annoying as hell....but other than doing that had a productive day...decided to hit the gym a little later than normal...think im going to start going at 7 on the regualr....was nice being able to get a full meal in before and get to relax a little bit before i headed out

seated lateral raise- 4 sets of 12-25
seated front raise- 4 sets of 12-25
fronts and laterals were a superset

standing lateral raise hold- 1 set of 15 with 15lbs
hold the top position as long as you can.....this was a killer exercise stole this shit from flex lewis in this months flex and shit is legit

HS military- 3 sets of 10-90lbs/side
arnold press- 3 sets of 12- 40

bent over lateral raises-3 sets of 12-25
face pulls- 3 sets of 12- 70
super set the face pulls and bent over laterals

machine shoulder presss- 12-100, 12-100, 12-120, 11-140

plate shrugs-3 sets of 12 with 45
db shrugs- 3 sets of 12-120
super set these all well

Christman
04-05-12, 9:24 pm
Gotta love supersets, gets lots of work in and kicks your ass in the process. Also I know what you're saying about going a little later in the evening and it being nice to get another meal in. I used to rush home from work at 4:30pm and try to be in the gym by 5pm and it sucked, plus it was kinda stressful. Now I wait until later and eat another meal first unless I have something else planned for later in the evening.

Also, 6 times mowing already? WTF! I only did it for the first time last weekend and I have 3 giant shitting-machine dogs to fertilize my backyard for me.

tark
04-05-12, 9:33 pm
Gotta love supersets, gets lots of work in and kicks your ass in the process. Also I know what you're saying about going a little later in the evening and it being nice to get another meal in. I used to rush home from work at 4:30pm and try to be in the gym by 5pm and it sucked, plus it was kinda stressful. Now I wait until later and eat another meal first unless I have something else planned for later in the evening.

Also, 6 times mowing already? WTF! I only did it for the first time last weekend and I have 3 giant shitting-machine dogs to fertilize my backyard for me.

yea the super sets were kick ass today...and i got my whole session done in just under an hour get in put in my work and get out.....but yea i definitely like to get a meal in now i just feel stonger and all around better and have better days i feel like.....

on the mowing though...ya i dont understand it its like the shit grows a couple inches overnight i had the mower set at a 4 inch cut and it was still almost stopping the mower....and on top of that i just cut that shit sunday!!!!

tark
04-06-12, 9:11 pm
got off of work a lilttle early today which was nice...just something about friday afternoons and work just dont mix!......figured i would get my leg day in early since the gym is closed on sunday and there are no excuses to miss a leg day.....i felt prettty strong got a little frustrated with the deads but just gotta keep pushing on... but on another postive note i told my wife i would mention something about how well she did tonight.....shes a trooper she works just as hard as i do and is really starting to like the numbers shes pushing....for her deads tonight she hit a pr off 200!! when she started she could only do 65 lbs. and on squats she hit 175 for a set of 4....really proud of the work she is putting in

leg extension-20-75, 30-75, 30-75

deads-5-315, 5-365, 3-385, 1-405, 1-415
415 is a pr....10 lbs more than i did about a month ago so ill take every little bit i can

squats-5-315, 5-335, 3-355, 2-365
really should have tried to go up more in weight to see what i could actually do for my 1RM but ill save that for another day since i went pretty hard with the deads

smith machine front squats- 4 sets of 8- 45/side
did the first two with narrow stance and feet straight ahead and did the last two with my feet pointed out

leg extension- 8-180, 8-195, 8-225, 8-255, 8-265, 8-285, 8-300
on my last set had to put a pin through a 45 since our machine at the gym only goes to 255....also a pr for me on leg extensions

calve raises on leg press- 4 sets 12-90/side

been pretty happy with how my training is going lately still gettin stronger and been setting a lot of PR's here lately....nice to know all my hard work is starting to pay off....gettin up early tomorrow morning to hit shoulders with a friend of mine should be a good time hope everyone had a good one!!

tark
04-06-12, 9:38 pm
Richard M. Nixon - “A man is not finished when he's defeated he's finished when he quits.”
--------------------------------------------------------------------------------
figured i would try to start maybe putting some kind of quote in here maybe ever week so that relates to our continous battle with the weights, our lives, and everything else in between

Carlson1
04-06-12, 11:07 pm
Looks like good work bro, get big or die tryin!

Solid Dreams
04-06-12, 11:16 pm
got off of work a lilttle early today which was nice...just something about friday afternoons and work just dont mix!......figured i would get my leg day in early since the gym is closed on sunday and there are no excuses to miss a leg day.....i felt prettty strong got a little frustrated with the deads but just gotta keep pushing on... but on another postive note i told my wife i would mention something about how well she did tonight.....shes a trooper she works just as hard as i do and is really starting to like the numbers shes pushing....for her deads tonight she hit a pr off 200!! when she started she could only do 65 lbs. and on squats she hit 175 for a set of 4....really proud of the work she is putting in

leg extension-20-75, 30-75, 30-75

deads-5-315, 5-365, 3-385, 1-405, 1-415
415 is a pr....10 lbs more than i did about a month ago so ill take every little bit i can

squats-5-315, 5-335, 3-355, 2-365
really should have tried to go up more in weight to see what i could actually do for my 1RM but ill save that for another day since i went pretty hard with the deads

smith machine front squats- 4 sets of 8- 45/side
did the first two with narrow stance and feet straight ahead and did the last two with my feet pointed out

leg extension- 8-180, 8-195, 8-225, 8-255, 8-265, 8-285, 8-300
on my last set had to put a pin through a 45 since our machine at the gym only goes to 255....also a pr for me on leg extensions

calve raises on leg press- 4 sets 12-90/side

been pretty happy with how my training is going lately still gettin stronger and been setting a lot of PR's here lately....nice to know all my hard work is starting to pay off....gettin up early tomorrow morning to hit shoulders with a friend of mine should be a good time hope everyone had a good one!!

You ever thought about doin Deads on a diff day than Squats? that sounds like it'd wear you down really quick. Nice job on the leg extensions, you doin em slow and painful like?

tark
04-07-12, 5:20 pm
You ever thought about doin Deads on a diff day than Squats? that sounds like it'd wear you down really quick. Nice job on the leg extensions, you doin em slow and painful like?

Yea sometimes ill do them on back days instead...juat kinda depends on how im feeling that week and yea nice and slow...the more it burns the better!!

tark
04-07-12, 5:21 pm
Looks like good work bro, get big or die tryin!

yes sir!! Im going to will myself to grow...

tark
04-08-12, 8:14 pm
hope everyone had a good easter weekend....sucks that the gym was closed feel kinda lost on the days they are closed or my off days....o well back at it next weekend to put in some serious work and see if i can hit anymore PR's this week....lets get it!!!

tark
04-09-12, 9:25 pm
had a fucking great workout tonight pretty pumped about it....seems like the past two weeks i have hit a pr for something everyday ive been in the gym....its a fucking awesome feeling!!!!

chest

bench- 2 warmups, 10-170, 8-185, 6-205, 4-225, 2-250, 1-265, 8-185, 10-185
decline smith- 8-80/side, 8-90/side, 8-95/side, 6-100/side
incline db- 6-90, 6-90, 4-105, 4-110
incline cable flys- 12-40, 12-45, 10-45, 10-50, 10-60, 8-70, 8-90

the 265 on bench is the most ive ever done...i know it doesnt seem like much to most but ive been working super hard to try and bring up my chest and it finally feels like its slowly but surely coming along....the best part of it was the 265 was easy and i feel like i could have done more.....theres always next time tho!!!!

Christman
04-09-12, 10:36 pm
Kick ass! Grats on the PR. Was this another night that you waited until later to hit the gym and got an extra meal in?

tark
04-10-12, 11:43 am
Kick ass! Grats on the PR. Was this another night that you waited until later to hit the gym and got an extra meal in?

Thanks brother the support is always much appreciated and yea i decided to start going at 7 now and i had a good meal before so yes i did...could be me but feel like there is a night and day difference when im able to get that extra meal in there

Kowboy
04-10-12, 11:53 am
265 was one of the first ones I hit a while back that i was just like "holy shit that was heavy". I lost some on my bench w/ the focus on losing weight but I hope to get it back soon. Great job on the PR, smoking it.

tark
04-10-12, 9:21 pm
265 was one of the first ones I hit a while back that i was just like "holy shit that was heavy". I lost some on my bench w/ the focus on losing weight but I hope to get it back soon. Great job on the PR, smoking it.

thanks mark!! the shitty part was i could have went up more because the 265 was easy....but in a month or so when i decide to fuck around with bench again at least i know where i stand.

tark
04-10-12, 9:30 pm
back day the second day of going in at 7 and im loving it.....got the meal in the pre workout shake so made me feel pretty good....

close grip chins-4 sets of 8- BW
bent over rows- 2 warm up sets, 8-225, 8-245, 6-275, 5-315
wide grip pulldowns- 5 top range of motion, 5 bottom range of motion, 5 full-130, 7 7 7-130, 7 7 7- 140, 7 7 7- 160
rack deadlifts- 6-335, 6-365, 5-405,
machine rows- 10-135, 10-165, 8-180, 6-210
straight arm pulldowns- 10-84, 10-84, 10-108

got the sets i did on the wide grips from domichi and they were kick ass....and also the 315 for the bent over rows was a another PR!!
off tomorrow and back at it then on thursday with bis and tris...going to skip shoulders this week since i hit them twice last week and may have tweaked my shoulder a little bit

Kowboy
04-11-12, 7:24 am
Today is my off day, I def need it after being sick and pushing through it. Nice lifting man, strong as hell.

Christman
04-11-12, 8:18 am
Glad you like that variation of the pulldown, always nice to do something a little different. Also, killer job getting a PR on the rows.

tark
04-12-12, 9:58 pm
Glad you like that variation of the pulldown, always nice to do something a little different. Also, killer job getting a PR on the rows.

thanks man....yea it was different but different is always welcomed....

tark
04-12-12, 10:02 pm
did a nice quick lil session today as i was crunched for time and since im giving my shoulders a rest this week decided id hit a lil bi and tri. hit 32 total sets for both and was in and out in right around 35 minutes or so...really focused on full extension and really squeezing. used minimal rest periods and pair one bi and one tri together to super set...ill be back at it with possibly some chest on saturday we will see.....

tark
04-13-12, 9:09 pm
well decided that i couldnt wait till saturday to do chest again so i hit it tonight.....really focused on the reps more than the weight today....felt good felt strong......tomorrow hitting some back looking to hit some lighter weight really work on form and high reps so we will see what happens hope everyone had a good friday and enjoy your weekend!!

tark
04-13-12, 10:12 pm
All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.
T. E. Lawrence

tark
04-14-12, 2:36 pm
had to go to this stupid ass meeting to make up a class that we missed a couple weeks back so that sucked...on the plus side it didnt last near as long as i thought it would so i got to hit the gym earlier....did a lil back with mostly higher rep shit and used my fat gripz on some of the shit...damn those things are kick ass!!

pull ups- 4 sets of 8 with just BW
1st 2 sets were with the fat gripz last two without
bent over rows- 5 sets of 20-135
did 2 sets underhand three sets over
pulldowns- 6 sets of 16-120 and last set 26-120
the 6 sets did 8 reps underhand grip with fat gripz and 8 reps wide grip without fat gripz and the last set i did 8, 8, 6, 4 for the total of 26 reps
low pulley rows- 12-132, 12-144, 12-144, 12-144
1 arm pulldowns- 3 sets of 8/arm-60
back extension- 3 sets of 14-bw

back at it tomorrow with my leg day pumped already...sunday is slowly starting to be my favorite day for sure!!

tark
04-16-12, 9:56 pm
deicded we didnt want to get up early to do legs so we went in a later than normal and still got in a great leg day.....really pleased with the gains im seeing in my legs and its always exciting when your legs start outgrowing your pants!!

hack squats- 12-135/side, 12-135/side, 8-180/side, 8-180/side
did the first and third set with a wide stance and second and fourth with a narrow stance
good mornings- 4 sets of 12- 95
leg press- 8-270/side, 8-270/side, 8-315/side, 6-360/side
leg extensions- 6 sets of 10- 210
leg curls- 3 sets of 10- 60
used a different machine here and did something new here so weight was pretty light
lying db leg curl- 4 sets of 8-30

tark
04-16-12, 10:05 pm
rack press- 3-225, 3-245, 3-265, 2-275, 1-295, 1-315
incline barbell bench- 10-175, 8-185, 6-205, 4-215, 2-225, 8-135, 8-135, 8-135
last three sets where down on a 3 count hold at the bottom and drive from the bottom
hammer strength bench- 8- 90, 8-90, 8-90, 6-90, ?-45
l4th set after got the six reps took off a 45 and did as many reps as possible...including half reps and quarter reps, same with the last set prolly did 20 full reps and then did half and quarter reps after that
flat flys- 3 sets of 10-30

dips(with dip belt)- 10- 25lb plate, 9-25, 9-25,8-25
last set after the 8 with the 25 took it off and got 8 more reps
rope pulldowns-4 sets of 10-72
reverse grip pulldowns 14-132, 14-132, 12-144, 10-144
last two exercises were a super set

Christman
04-17-12, 8:41 pm
hammer strength bench- 8- 90, 8-90, 8-90, 6-90, ?-45
l4th set after got the six reps took off a 45 and did as many reps as possible...including half reps and quarter reps, same with the last set prolly did 20 full reps and then did half and quarter reps after that


I bet that was one hell of a pump.

tark
04-17-12, 9:33 pm
I bet that was one hell of a pump.

it was a crazy ass pump!!! felt like my chest was going to explode!!

tark
04-17-12, 9:52 pm
hit some back and bi tonight....really liking that people at the gym are starting to notice the work im putting in and asking what i weigh and telling me how much bigger i look......that always motivates me to take my training up a notch and nice to hear in general so i dont feel like the work im putting in is gettin me no where.....

deads-10-225, 9-275, 8-315, 5-355
since my gym doesnt have any boxes or anything to stand on we had to improvise and we stacked 2 45's up and pulled off of those and damn there was a hell of a difference from that added height to a normal deadlift!
t bar- 12-90, 13-180, 10-225, 10-225
1 arm db rows- 4 sets of 10-115
low pulley rope rows- 3 sets of 12-90
pulldowns- 10-130, 10-150, 10-170, 10-180, 7-200, 6-220

barbell curls-4 sets of 12-75
rope hammer curls- 10-108, 10-108, 10-120, 10-144
hammer strength precher- 4 sets of 10-70 last set did as many full reps as possible and also used half reps on them too for that extra pump

tark
04-19-12, 10:30 pm
just hit some shoulders for the first time in two weeks and didnt feel the slight pain i did a week ago so thats good.....didnt push it very hard hit mostly light weight but felt good

ohp- 20-95, 16-115, 12-135, 12-135

hammer strength shoulder press- 18-45/side, 10-90/side, 10-90/side, 8-105/side

lateral raise-12-30, 12-30, 8-40, 8-40
front raise 12-30, 12-30, 8-40, 8-40
front and lateral was a super set

bent over cable raises- 3 sets of 10-12

face pulls-3 sets of10-60
behind the back cable laterals-3 sets of 10-12
the face pulls and behind the back were a super set also

smith machine 1 arm press-2 sets of 15 with 10/side

bbell shrugs- 15-225, 15-225, 10-315, 10-315, 8-405,

again played it safe with the shoulder today so didnt push as much as i would have liked to but not risking injury...next week ill try to get back at it pretty hard and see where im at with my shoulders....on another note gotta say how lucky i am to be a part of this great forum....the people that make up this forum are some of the most upbeat supportive people there are and it makes training a whole hell of a lot easier when you know you have so many people that genuinly care and want to see you better yourself on a daily basis!

Funky
04-20-12, 4:16 am
Hey Tark found it, willl be following along bro!

Christman
04-20-12, 8:22 am
Solid work bud, glad to hear your shoulders are pain-free. I'll be hitting shoulders tonight and just might swipe this session to get in and out quickly since I have a lot of work to do around this house this weekend. Also, I feel the same way about the FORVM - everyone is here to support each other and help out anyway they can. Keep killing it bud!

tark
04-20-12, 11:07 am
Hey Tark found it, willl be following along bro!

Like i said on fb thanks for wanting to follow along the support is always greatly appreciated it!

tark
04-20-12, 11:09 am
Solid work bud, glad to hear your shoulders are pain-free. I'll be hitting shoulders tonight and just might swipe this session to get in and out quickly since I have a lot of work to do around this house this weekend. Also, I feel the same way about the FORVM - everyone is here to support each other and help out anyway they can. Keep killing it bud!

Thanks domi! It was a pretty solid session and could hit it hard and fast and be out fairly quick and ill try to keep puttin in that work my man!! Hope you have a good shoulder day later!

Solid Dreams
04-20-12, 12:19 pm
just hit some shoulders for the first time in two weeks and didnt feel the slight pain i did a week ago so thats good.....didnt push it very hard hit mostly light weight but felt good

ohp- 20-95, 16-115, 12-135, 12-135

hammer strength shoulder press- 18-45/side, 10-90/side, 10-90/side, 8-105/side

lateral raise-12-30, 12-30, 8-40, 8-40
front raise 12-30, 12-30, 8-40, 8-40
front and lateral was a super set

bent over cable raises- 3 sets of 10-12

face pulls-3 sets of10-60
behind the back cable laterals-3 sets of 10-12
the face pulls and behind the back were a super set also

smith machine 1 arm press-2 sets of 15 with 10/side

bbell shrugs- 15-225, 15-225, 10-315, 10-315, 8-405,

again played it safe with the shoulder today so didnt push as much as i would have liked to but not risking injury...next week ill try to get back at it pretty hard and see where im at with my shoulders....on another note gotta say how lucky i am to be a part of this great forum....the people that make up this forum are some of the most upbeat supportive people there are and it makes training a whole hell of a lot easier when you know you have so many people that genuinly care and want to see you better yourself on a daily basis!
Great work on the shoulders buddy. That's pretty crazy amounts of volume! I agree about the people, it makes life so much better knowing if you screw up someone will help you without laughing.

...except Funky.

Appollonian
04-20-12, 1:33 pm
Tark, you are in a lot of the same journey's that I am commenting and whatnot, I hope you don't mind if I sub into yours.


Great work on the shoulders buddy. That's pretty crazy amounts of volume! I agree about the people, it makes life so much better knowing if you screw up someone will help you without laughing.

...except Funky.

Larry means really means well, he just has a good attitude and laughs a lot.

Solid Dreams
04-20-12, 1:35 pm
Tark, you are in a lot of the same journey's that I am commenting and whatnot, I hope you don't mind if I sub into yours.



Larry means really means well, he just has a good attitude and laughs a lot.

Hahaha, I know. It's just funny watching him kick ass!

tark
04-20-12, 4:15 pm
Great work on the shoulders buddy. That's pretty crazy amounts of volume! I agree about the people, it makes life so much better knowing if you screw up someone will help you without laughing.

...except Funky.

thank you sir! the volume seems to be working better for me at least on shoulder days...like i said might try to hit shoulders a little heavier next week and see which i feel is working better and kinda go from there!

tark
04-20-12, 4:17 pm
Tark, you are in a lot of the same journey's that I am commenting and whatnot, I hope you don't mind if I sub into yours.



Larry means really means well, he just has a good attitude and laughs a lot.

dont mind a bit buddy! the more people commenting and subbing it means the more knowledge being shared and only increase my chances of bettering myself!!

tark
04-20-12, 4:24 pm
so just got back from hitting up some chest training and im so fucking pumped!!! hit a pr on my bench today and couldnt be happier with the progress im making on bench. for the longest time it was the weak link and now it finally seems to be coming along!

barbell bench- 10-175, 8-190, 6-210, 4-230, 2-265, 280-1, 295-1, 8-185, 8-185, 8-185
295 was a pr for me....had me pumped the rest of the workout! and on the last three sets of 185 the last 2 reps of each set i come down slow and use a couple second pause then drive off the bottom...
incline db-16-70, 16-70, 14- 70, 14-70
flat db flys- 8-50, 8-50, 8-60, 6-70

after got that done hit some cardio walked for 5 minutes first at 3.5 mph at 3 incline then went 35 seconds on 25 off at 9 mph at 3 incline did that for 8 minutes

tark
04-22-12, 4:59 pm
so yesterday had a nice relaxing day didnt have anything to do so got some shit done around the house and had time to play with my dogs for a bit before the ohio state spring game came on....today hit some legs with the wife and i gotta say she is a fucking trooper...shes starting to do shit that get a lot of guys watching her because shes doin more than they can!! im like a proud husband watchin her kill squats and deads and roll right into leg press and shit with me....really helps that she is into really getting into lifting weights as much as i am....

leg extension for warm up - 20 reps-75 lbs, 20-75, 20-75
squats- 5-315, 5- 345, 5-365, 3-385, 1- 405, 1-435, 8-185
the 435 is a new pr....felt like i could have hit more but ill save that for another day and on the last set with 185 set the stops on the power rack below parallel and hit 8 super deep reps to finish
good mornings- 8-115, 8-135, 8-135, 8-135
leg press- 4 sets of 20 - 4 plates/side
did two sets with a narrow footing and two with a wide footing and feet out
leg extension- 10-210, 10-225, 10-240
lying db leg curls- 3 sets of 10-30
seated calf raises- 4 sets of 15-90

was feeling pretty good for the squats so i figured id try to see what i could hit for my 1rm....pretty pleased with it..FOR NOW....

tark
04-22-12, 5:08 pm
so i was talking with my workout partner the other day and we were talking about what our goal weights to hit would be....so for now this is where im at with my current 1RM AND where i want to be within the next four to five months

exercise current 1RM goal 1RM
bench 295 315
squat 435 450
dead 415 450

ill give it till the end of august to accomplish these goals

Solid Dreams
04-22-12, 5:17 pm
so i was talking with my workout partner the other day and we were talking about what our goal weights to hit would be....so for now this is where im at with my current 1RM AND where i want to be within the next four to five months

exercise current 1RM goal 1RM
bench 295 315
squat 435 450
dead 415 450

ill give it till the end of august to accomplish these goals

You can dooo eeet! Put in the work you've been doing and you'll see everything skyrocket bro!

tark
04-22-12, 5:26 pm
You can dooo eeet! Put in the work you've been doing and you'll see everything skyrocket bro!

thanks brother....im going to try to kick it up a notch and see what i can do....forgot to mention also im lifting with a guy at my gym this upcoming week thats got 50 pounds on me so thats going to be some killer motivation right there!!

tark
04-23-12, 9:21 pm
so my workout partner went on vacation this week so got to lift with a guy from my gym that is 50 lbs heavier than me and i fucking loved every minute of it!!! kinda feels like what ive been needing that person that is way bigger than me and can push some serious weight....its a hell of a motivator and we fucking destroyed chest and tris!!

incline db- 10-80, 10-90, 10- 90, 5-100 then dropped 4-90
db bench- 10-90, 10-90, 9-100, 5-110 then dropped 8-75
decline bench- 10-175, 8-205, 6-245
cable crossover high- 12-48, 10-60, 10-60

dips-13- bw, 10-bw, 10-bw
pushdowns- 3 sets of 10-48
single arm extensions-20-24, 19-24, 16-24
pushdowns and single arms were a super set
rope pullaparts- 10-40, 10- 50, 10-60, 10-60, 8-60

Funky
04-24-12, 7:31 am
so i was talking with my workout partner the other day and we were talking about what our goal weights to hit would be....so for now this is where im at with my current 1RM AND where i want to be within the next four to five months

exercise current 1RM goal 1RM
bench 295 315
squat 435 450
dead 415 450

ill give it till the end of august to accomplish these goals

If your squat is currently higher don't you think going up the same in both lifts would be more realistic? I mean you are already 435 in squat that is only going up 15 pounds in squat while you are upping 20 in bench which is harder and 35 in deads. I think what ever you go up in deads you can match in squats!

tark
04-24-12, 8:41 pm
If your squat is currently higher don't you think going up the same in both lifts would be more realistic? I mean you are already 435 in squat that is only going up 15 pounds in squat while you are upping 20 in bench which is harder and 35 in deads. I think what ever you go up in deads you can match in squats!

when i came up with these goals they were before i actually knew what my 1RM so i was actually a lot closer to the numbers i wanted to hit...

tark
04-24-12, 8:43 pm
so got to the gym today and the guy i worked out with yesterday didnt show up today so had to go solo....wasnt feeling it at all and was just one of those days....pretty disappointed with myself at this point

close grip chins- 3 sets of 8-BW
bent over rows- 10- 225, 10-225, 6-275, 6-275
1 arm db rows- 4 sets of 8-120
pulldowns- 18-132, 18-132, 18-132, 16-132
hammer strength row- 10-85lbs/side, 10-100, 7-125, 7-125
back extensions-4 sets of 8 holding a 55 lb db

Solid Dreams
04-25-12, 1:01 am
so got to the gym today and the guy i worked out with yesterday didnt show up today so had to go solo....wasnt feeling it at all and was just one of those days....pretty disappointed with myself at this point

close grip chins- 3 sets of 8-BW
bent over rows- 10- 225, 10-225, 6-275, 6-275
1 arm db rows- 4 sets of 8-120
pulldowns- 18-132, 18-132, 18-132, 16-132
hammer strength row- 10-85lbs/side, 10-100, 7-125, 7-125
back extensions-4 sets of 8 holding a 55 lb db

Only reason you should feel disappointed is if you just went home cause the guy wasnt there. Looks like a good workout!

Kowboy
04-25-12, 6:52 am
Must have been in the water here in the Ohio, I had a blah day as well. Sean is right, guess we could have always said fuck it and went home.

PS: I am getting a watch like that!

tark
04-27-12, 10:11 pm
so hit the gym today after two days of rest decided to not go thursday and pick up saturday to make up for it...havent really felt like ive been there this week with my workouts and went into the gym today feeling the same way but put in some pretty decent work....

bench- 2 warmups with 135 and 185, 4 sets of 8 @ 205 with feet on the bench, 3 sets of 5 @ 225 with feet on the bench, 3 sets of 3-245, 1-265, 1-285, 1-300, 3 sets of 8-185 with feet on the bench, 2 sets of 25-135

really focused on bringing it down slow on a 3 count with a pause at the bottom and explod the 300 which is a new pr felt pretty good prolly couldnt have went heavier but i won the battle today so ill save it for another day and the 135 for 25 at the end i just used partials and did the BROM

cable skullcrushers-4 sets of 15-100
cable straight bar curls- 4 sets of 21- 80 did 7 bottom, 7 top, and 7 full
super set^

cross body db curls- 4 sets of 8-35
v bar pushdowns- 4 sets of 15-100
super set^

hammer strength dip machine-4 sets of 12-180
hammer strength preacher- 4 sets of 10-90
super set^

going to hit up shoulders later in the day tomorrow....hoping my heads in it and i have a better day tomorrow then i did today

Solid Dreams
04-28-12, 1:01 am
so hit the gym today after two days of rest decided to not go thursday and pick up saturday to make up for it...havent really felt like ive been there this week with my workouts and went into the gym today feeling the same way but put in some pretty decent work....

bench- 2 warmups with 135 and 185, 4 sets of 8 @ 205 with feet on the bench, 3 sets of 5 @ 225 with feet on the bench, 3 sets of 3-245, 1-265, 1-285, 1-300, 3 sets of 8-185 with feet on the bench, 2 sets of 25-135

really focused on bringing it down slow on a 3 count with a pause at the bottom and explod the 300 which is a new pr felt pretty good prolly couldnt have went heavier but i won the battle today so ill save it for another day and the 135 for 25 at the end i just used partials and did the BROM

cable skullcrushers-4 sets of 15-100
cable straight bar curls- 4 sets of 21- 80 did 7 bottom, 7 top, and 7 full
super set^

cross body db curls- 4 sets of 8-35
v bar pushdowns- 4 sets of 15-100
super set^

hammer strength dip machine-4 sets of 12-180
hammer strength preacher- 4 sets of 10-90
super set^

going to hit up shoulders later in the day tomorrow....hoping my heads in it and i have a better day tomorrow then i did today

300 sounds pretty awesome bro, whats your weight at these days? The 3 count on the chest is brutal, it really forces me to use my back when I push it off and makes the bench a much more powerful tool for shaping yourself, imo.

tark
04-28-12, 11:49 am
300 sounds pretty awesome bro, whats your weight at these days? The 3 count on the chest is brutal, it really forces me to use my back when I push it off and makes the bench a much more powerful tool for shaping yourself, imo.

Yea ive really been working on a nice smooth decent and that pause is a pain in the ass but very vital i feel like and ive been right around 210 my goal of 315 is going to come sooner than i think

Solid Dreams
04-28-12, 11:53 am
Yea ive really been working on a nice smooth decent and that pause is a pain in the ass but very vital i feel like and ive been right around 210 my goal of 315 is going to come sooner than i think

No doubt! I can rep 315, but not with the rest pauses. So I've been working on that, I'd rather get a full chest than be able to half assed bench something. Keep grinding brother.

tark
04-28-12, 5:28 pm
No doubt! I can rep 315, but not with the rest pauses. So I've been working on that, I'd rather get a full chest than be able to half assed bench something. Keep grinding brother.

i wish i could rep 315 that shit would be great...i guess ill make it happen in due time tho

so instead of gettin up early like i was planning i just got up on my own when i wanted to and after 12 hours of sleep i felt refreshed haha...guess that was my body telling me that i needed it...watched a lil of the draft and then headed to the gym for shoulders

lateral raises-3 sets of 14-30

db press- 20-40, 20-45, 20-55, 16-65
on these did half the reps at the bottom range of motion and the other half at the top half( thanks sean!)
seated military press- 20-95, 20-95, 14-115, 14-115

cable behind the back lateral raise- 10-20, 8-30, 8-30

front raises with barbell- 3 sets of 12- 75
had to do these after i watched a video of House training shoulders and he was doing barbell front raises

smith upright rows- 3 sets of 8-45/side

machine press- 3 sets of 12-100

1 arm shrugs-3 sets of 12-70
barbell shrugs- 3 sets of 12- 315

tark
04-28-12, 5:30 pm
have been wondering how in the hell do you get to work the cage? would love to donate my time to help work the shit....anyone know how to go about this?

Solid Dreams
04-28-12, 6:21 pm
have been wondering how in the hell do you get to work the cage? would love to donate my time to help work the shit....anyone know how to go about this?

They make an intern thread when it gets closer, you can sign up and they'll pick you.

Great shoulders buddy!

tark
04-29-12, 5:03 pm
They make an intern thread when it gets closer, you can sign up and they'll pick you.

Great shoulders buddy!

awesome man yea i would really like to donate my time to help the cause at the arnold next year especially that im only an hour away from columbus...and thanks man!

tark
04-29-12, 5:10 pm
here lately this has def been the most looked forward day of the week....not only do i get to kill my legs but i get to kill them with my better half my wife....shes putting in some serious work here lately with her new diet shes on and her cardio and weights!

leg extensions- 3 sets of 25-75

squats-4 sets of 20-135
doesnt sound like much but set the stops below parallel and went down till i hit the stops and really focused on keeping everything nice in tight throughout the whole motion
sldl- 4 sets of 12-135

leg press courtesy of josh landry- 10 reps-1 plate/side, 20-2/side, 30-3/side, 20-2+25/side, 10-2+25/side, then did one seperate from the and did 10-4/side
did this with minimal rest in between and my legs were on fire after!

lying db leg curl- 3 sets of 10-30

tomorrow my workout partner is back and cant wait to get after it with chest and tris!

Appollonian
04-30-12, 8:26 am
Strong work Tark! No one is going to judge your weights man, as long as you are giving it all you've got that's what matters.

My wife is my favorite workout partness and cherish every session we can put in together.

Funky
04-30-12, 8:36 am
Strong work Tark! No one is going to judge your weights man, as long as you are giving it all you've got that's what matters.

My wife is my favorite workout partness and cherish every session we can put in together.

He is totally lying man! I will give you all kinds of shit for too low too high just right! I will judge you and give you shit it is like my job LOL

But seriously putting in good work! Great that your wife is also going for fit!

Appollonian
04-30-12, 9:18 am
He is totally lying man! I will give you all kinds of shit for too low too high just right! I will judge you and give you shit it is like my job LOL

But seriously putting in good work! Great that your wife is also going for fit!

Er when I put 'no one' it should've read 'Funky' lol

tark
04-30-12, 9:07 pm
Strong work Tark! No one is going to judge your weights man, as long as you are giving it all you've got that's what matters.

My wife is my favorite workout partness and cherish every session we can put in together.

yea it was a lighter day so it is what it is and i know im so glad that my wife shares the same passion for hitting the gym as i do it always makes it so much easier because so many of my friends that have girlfriends and or wifes dont understand why they spend so much time in the gym.



He is totally lying man! I will give you all kinds of shit for too low too high just right! I will judge you and give you shit it is like my job LOL

But seriously putting in good work! Great that your wife is also going for fit!

Larry someone has to hold me accountable!! haha thanks tho man hope your knee is feeling better and your training is going well

tark
04-30-12, 9:15 pm
my workout partner was back today and its weird to say this but DAMN i missed him haha...i never realized how vital he really is to my success as i hope that i am as vital to his growth in the gym as well....hit chest and tris today and this is the work we put in

incline bb-warmup sets, 10-175, 8-185, 6- 205,4-205, 2-225, 3 sets of 8-145
on the last three sets came down and paused on every set and tried to be as explosive as possible off the bottom

decline bb- 10-175, 8-205, 6-245

hammer strength press-12-2plates/side, 12-2/side, and striped a 45 and went 25 reps with a 45 /side

dips-3 sets of 12- BW

incline skullcrushers-20-55, 17-55, 16-55

rope pushdowns-15-80, 15-85, 15-90

Christman
04-30-12, 9:39 pm
I wish I had a workout partner but my gym times vary so much that I would feel terrible having someone shift their times around. Solid work for you none the less.

tark
04-30-12, 9:41 pm
I wish I had a workout partner but my gym times vary so much that I would feel terrible having someone shift their times around. Solid work for you none the less.

thanks brother....hell if i was closer id be down to get some training in on the regular...how everything been with you man?

tark
04-30-12, 9:45 pm
Belief in oneself is one of the most important bricks in building any successful venture.
Lydia M. Child

havent put up a quote in awhile so i figured id hit you guys with this one....enjoy!

Christman
04-30-12, 9:51 pm
thanks brother....hell if i was closer id be down to get some training in on the regular...how everything been with you man?

Busy busy busy with it being Spring and all, the honey-do list is never-ending. We'll hit it together sometime, hopefully the ABC's around here start jumping again.

tark
05-02-12, 9:30 pm
had to hit back tuesday by my lonesome my partner has classes on tuesdays and thursdays so thats going to put a damper in our working out but ill manage ....

chins- 4 sets of 8- BW
DEADS-10-135,10-225,5-315, 5-315, 3-345, 2-365, 2-385, 15-225,10-225

close grip pulldowns-3 sets of 18-132
did 6 top, 6 bottom, and 6 full

hammer strength rows-4 sets of 12-2 plates/side

db pullover- 3 sets of 8-70

machine pulldowns- 20-137, 20-162, 14-187, 14-212, 14-237
on those did half the reps with a wide overhand grip and the other half of the reps with a neutral palms facing grip

was wore the fuck the fuck out and didnt even attempt to hit bi's....

Beastin'
05-02-12, 9:56 pm
had to hit back tuesday by my lonesome my partner has classes on tuesdays and thursdays so thats going to put a damper in our working out but ill manage ....

chins- 4 sets of 8- BW
DEADS-10-135,10-225,5-315, 5-315, 3-345, 2-365, 2-385, 15-225,10-225

close grip pulldowns-3 sets of 18-132
did 6 top, 6 bottom, and 6 full

hammer strength rows-4 sets of 12-2 plates/side

db pullover- 3 sets of 8-70

machine pulldowns- 20-137, 20-162, 14-187, 14-212, 14-237
on those did half the reps with a wide overhand grip and the other half of the reps with a neutral palms facing grip

was wore the fuck the fuck out and didnt even attempt to hit bi's....

keep diggin deep bro! put em on and raise hell!!!

Christman
05-02-12, 10:01 pm
Still kicking ass in here I see.

tark
05-02-12, 10:07 pm
Still kicking ass in here I see.

to the best of my ability man....hell looks like your still putting in some kick ass work too along with doing all the house work!

Beastin'
05-02-12, 10:10 pm
to the best of my ability man....hell looks like your still putting in some kick ass work too along with doing all the house work!

high rep dusting is a great shoulder pump lol

tark
05-02-12, 10:15 pm
high rep dusting is a great shoulder pump lol

haha damn so thats your secret to a killer shoulder day!

Christman
05-03-12, 7:47 am
to the best of my ability man....hell looks like your still putting in some kick ass work too along with doing all the house work!

For sure, all this work won't get done by doing nothing.

tark
05-03-12, 6:15 pm
headed to the gym here in a bit and can already tell its going to be a good one....my shoulders are going to be fucked!! lets get it!!

Funky
05-04-12, 8:17 am
headed to the gym here in a bit and can already tell its going to be a good one....my shoulders are going to be fucked!! lets get it!!

Hopefully the gym did not win the battle LOL

tark
05-04-12, 5:21 pm
Hopefully the gym did not win the battle LOL

no larry the gym didnt win the battle last night....just got to relaxing after and didnt feel like posting anything

said i could tell it was going to be a good shoulder day and i was right...my shoulders were torched after i got done...got this whole workout done in about 45 minutes so the pace was pretty good if i must say

lateral raise-3 sets of 8reps, 10 reps, 10 reps-35lbs, 30 lbs,25lbs
the 8, 10, 10 was considered one set and too do three of these off the start was pretty kick ass
front cable raises- 14-70, 14-80,12-90

db press- 15-45, 15-50, 14-60, 9-70

hammer strength shouldr press- 3 sets of 8- 2 pps

face pulls- 15-70, 13-80, 11-90, 8-110

1 arm cable press- 15-55, 10-65, 10-75

josh landrys 1 arm shrugs- 3 sets of 14-80

smith machine shrugs- 14-3pps, 13-3pps, 9-4pps

MBeatty
05-05-12, 9:28 am
Looks like a pretty kick ass shoulder training

I honestly cant remember the last time i did shoulders directly

My coach rarely gives them to me, he findd my shoulders develop enough without it

Neways keep up the kick ass work, you seem to be doing an incredible job

No pain No glory

tark
05-05-12, 2:51 pm
Looks like a pretty kick ass shoulder training

I honestly cant remember the last time i did shoulders directly

My coach rarely gives them to me, he findd my shoulders develop enough without it

Neways keep up the kick ass work, you seem to be doing an incredible job

No pain No glory

yea ive kinda been having a tough time with my shoulders as of late it seems...seems like they are always hurting and not a good hurt either so this more volume shit has seem to be working for me without going all that heavy but thanks man im going to keep on keeping on!

tark
05-05-12, 2:54 pm
so got in contact with this guy that owns this little powerlifting gym here in dayton and damn its far from what im used to for sure my back is feeling shot to hell.....the gym is small has all the basic shit and thats about it nothing fancy....hate to say it but i like my gym because i feel like it has a little more to offer even tho sometimes i just want to burn that place to the ground. but its always nice to get out there and try out something new and different and put yourself outta your comfort level...

tark
05-07-12, 5:29 pm
leg extensions- 20-75, 20-75, 15-120

squats- 6-275, 5-315, 4-365, 5-365, 10-225
1st two sets did with my heels on a plate and the last set took the stop below parallel and went to the stops and drove back up

front squat smith machine- 10-1pps, 10-1pps+10, 6-1 pps+35, 6- 2pps

leg press-10-1pps, 10-2pps, 10-3pps, 10-4pps, 10-5pps, 10-6pps, 10-7pps, 10-8pps, 10-9pps
very little rest in between sets these were killer as hell thanks again sean!

db leg curl- 4 sets of 10-40


hitting chest and tris tonight and going to absolutly murder them....after saturday this fuck stick telling me everything was underveloped its fucking go time operation get big as fuck is on like donkey kong

MBeatty
05-07-12, 11:45 pm
Looks like an awesome leg workout, keep it up and u will have some insane wheels

Solid Dreams
05-08-12, 12:44 am
leg extensions- 20-75, 20-75, 15-120

squats- 6-275, 5-315, 4-365, 5-365, 10-225
1st two sets did with my heels on a plate and the last set took the stop below parallel and went to the stops and drove back up

front squat smith machine- 10-1pps, 10-1pps+10, 6-1 pps+35, 6- 2pps

leg press-10-1pps, 10-2pps, 10-3pps, 10-4pps, 10-5pps, 10-6pps, 10-7pps, 10-8pps, 10-9pps
very little rest in between sets these were killer as hell thanks again sean!

db leg curl- 4 sets of 10-40


hitting chest and tris tonight and going to absolutly murder them....after saturday this fuck stick telling me everything was underveloped its fucking go time operation get big as fuck is on like donkey kong
Looking good man. Sometimes douchebags are great for giving us a kick in the ass when we get complacent.

Glad you liked the leg press stuff, I stole em from Cellardwellar so might as well pass em on. :D

For arms, try this that I got from Sprint, who got em from BamBam.

100 naked bar curls (45 lb bar). Do it in as few sets as possible, slow and strict, squeeze the shit out of your arms until it hurts.

Appollonian
05-08-12, 8:00 am
About the new gym, for me sometime I think a new gym can really bring new life to workouts. The gym I worked out at in my first job out of college was just amazing and helped fuel the fire.

As for what other people say about you, you can take constructive criticism and use it to improve yourself, but never let anyone else tear you down.

Kowboy
05-08-12, 8:03 am
I had Kenny fucking Powers working out near me yesterday. He was doing light as Tbar rows and watching himfself in the mirror. Completely fucking hilarious.

tark
05-08-12, 5:18 pm
Looking good man. Sometimes douchebags are great for giving us a kick in the ass when we get complacent.

Glad you liked the leg press stuff, I stole em from Cellardwellar so might as well pass em on. :D

For arms, try this that I got from Sprint, who got em from BamBam.

100 naked bar curls (45 lb bar). Do it in as few sets as possible, slow and strict, squeeze the shit out of your arms until it hurts.

sean i love the shit i keep getting from you..everything i have tried has been awesome and im going to have to keep it going and share the wealth with someone else now!


About the new gym, for me sometime I think a new gym can really bring new life to workouts. The gym I worked out at in my first job out of college was just amazing and helped fuel the fire.

As for what other people say about you, you can take constructive criticism and use it to improve yourself, but never let anyone else tear you down.

i agree 100% with you on the new gym comment....it could for sure bring a new fuel to the fire and would be a nice change of pace.....now to the comment from the dickhead...i encourage constructive criticism how else would you know what your lagging in or possibly not doing right or anything of that nature...but it has to be done in an encouraging postive way...this guy was just pretty much tearing me down and it really made me just want to punch him in the mouth haha



I had Kenny fucking Powers working out near me yesterday. He was doing light as Tbar rows and watching himfself in the mirror. Completely fucking hilarious.

mark thats funny shit you should have taken a picture of it...ill one up you tho...this guy came in last week and no shit he looked like the little old man from the movie UP...he was the shit!

tark
05-08-12, 5:23 pm
hit it hard and my chest is paying for it today....i guess that shit that guy said saturday was just what i needed to release the inner rage\

barbell bench- 2 warmup sets, 5-205, 5-205, 5-225,5-225, 5-235, 3-245, 3-245, 3-265, 3-265

incline db-14-70, 14-70, 10-80, 9-80, 7-90

machine flys- 3 sets of 10-135

dips- 3 sets of 10-BW

rope pushdowns-12-84, 12-96, 10-120, 7-132

floor skullcrushers- 10-55, 10-55, 8-65, 8-65

straight bar pushdowns- 12-96, 10-120, 9-144, 6-168

hitting back and bis tonight with one of the bigger guys in the gym...pretty pumped about it...hope everyone had a great day and has/had great training days!

Appollonian
05-08-12, 5:47 pm
i agree 100% with you on the new gym comment....it could for sure bring a new fuel to the fire and would be a nice change of pace.....now to the comment from the dickhead...i encourage constructive criticism how else would you know what your lagging in or possibly not doing right or anything of that nature...but it has to be done in an encouraging postive way...this guy was just pretty much tearing me down and it really made me just want to punch him in the mouth haha



Oh man I hear you on this: I never had anyone show me how to do deadlifts properly. My oldest brother would've showed me, but when we were training together I was having major lower back issues and just avoided them like the plague. Finally my back was better, but I didn't know how to do them, so more often than not I was doing stiff legged deadlifts. So one day I was doing deads in the gym and I rounded my back; no pain, just bad form. Well this 'nice guy' was like wow you have a strong back, otherwise you'd be killing it. Not 'do it like this' or 'try it like that'. Pissed me off for sure.


hit it hard and my chest is paying for it today....i guess that shit that guy said saturday was just what i needed to release the inner rage\

barbell bench- 2 warmup sets, 5-205, 5-205, 5-225,5-225, 5-235, 3-245, 3-245, 3-265, 3-265

incline db-14-70, 14-70, 10-80, 9-80, 7-90

machine flys- 3 sets of 10-135

dips- 3 sets of 10-BW

rope pushdowns-12-84, 12-96, 10-120, 7-132

floor skullcrushers- 10-55, 10-55, 8-65, 8-65

straight bar pushdowns- 12-96, 10-120, 9-144, 6-168

hitting back and bis tonight with one of the bigger guys in the gym...pretty pumped about it...hope everyone had a great day and has/had great training days!

Nice work Tark! Kill it with the big guy and see what's what. And you never know you may end up showing him something, too.

tark
05-09-12, 9:28 pm
[QUOTE=Appollonian;1222801]Oh man I hear you on this: I never had anyone show me how to do deadlifts properly. My oldest brother would've showed me, but when we were training together I was having major lower back issues and just avoided them like the plague. Finally my back was better, but I didn't know how to do them, so more often than not I was doing stiff legged deadlifts. So one day I was doing deads in the gym and I rounded my back; no pain, just bad form. Well this 'nice guy' was like wow you have a strong back, otherwise you'd be killing it. Not 'do it like this' or 'try it like that'. Pissed me off for sure.

yea thats bullshit for sure...theres this guy at my gym and hes in his 40's and been lifting since his teens so he obviously been around and he is always telling me to try this or try that or telling me to do this to correct my form or something and i really value that advice...really makes me feel like maybe he sees something in me since hes sharing with me haha

ooo and on working out with the big guy.....THAT FUCKER STOOD ME UP AGAIN!! isnt that some bullshit! so from here on out there is no way in hell im askig him to train with me

anyway hit back and bi's yesterday and this is what i got for you guys...

machine pulldowns-4 sets of 20-100

1 arm db rows-3 sets of 10-120

smith machine underhand bent rows- 10-2pps, 10-2pps, 8-2+25pps, 8-2+25pps

wide grip pulldowns-12-140, 12-150, 10-170, 8-190, 6-210

straight arm pulldowns-12-85, 12-95, 12-110, 10-130

machine pulldowns-10-200, 8-225, 6 8 10-250 200 150

ez bar cable curls-16-90,16- 90, 14-110, 14-110, 10-130,10-130

db curl- 4 sets of 10-30

hammer strength preacher- 4 sets of 10-45+25

MBeatty
05-09-12, 10:54 pm
Awesome back/bis blast looks like some sick high volume the pump must be amazing.

I learned a long time ago not to rely on other ppl to train

I agree constructive criticism is always welcome... just depends on the method of delivery..

tark
05-10-12, 6:44 pm
Awesome back/bis blast looks like some sick high volume the pump must be amazing.

I learned a long time ago not to rely on other ppl to train

I agree constructive criticism is always welcome... just depends on the method of delivery..

thanks man and yea it was felt like my back was going to explode out of my shirt! and the method of delivery is key in that because you dont want to come off as a dick right off the bat then people will shut you out!

taking the night off to stay home with my wife as its her birthday today. be back at it tomorrow to hit it hard and hopefully get some training in with kc on saturday!

MBeatty
05-11-12, 5:13 pm
hope you had a good relaxing night... it always feels good just to take it easy... my off days are sat-sun so im refreshed to hit it harder monday

RedlegDbell
05-11-12, 10:35 pm
Getting your work done for sure Tark. See you in a few weeks man. Oh and make sure you bring up those lagging muscles. LOL, jk.

tark
05-12-12, 9:36 am
hope you had a good relaxing night... it always feels good just to take it easy... my off days are sat-sun so im refreshed to hit it harder monday it was nice to just get to relax and take it easy for a night hit it pretty hard yesterday so that day off obviously might have done something for me....hope you have a good weekend bro!


Getting your work done for sure Tark. See you in a few weeks man. Oh and make sure you bring up those lagging muscles. LOL, jk. im trying to get my work done man...cant wait for these next couple weeks to go by for that abc bro...should be a good one


last night hit some shoulders went traditional and went with my presses first instead of pre exhausting like i normally do...didnt feel to bad

db press-10-65, 10-70, 8-75, 7-85, 5-90
lat raises- 14-30, 12-35, 10-40, 7-50
barbell front raises- 8-85, 8-85, 8- 95, 8-95
db press- 18-50, 17-50, 16-50
macine lat raises- 8-100, 8-110, 6-120
face pulls- 10-72, 10-84, 8-96
shrugs- 14-225, 14-225, 10-315, 10-315, 8-405,8-405

hitting some light chest with some friends here later today and also pretty pumped bc ended up gettin a new car for my wife yesterday so gotta sign the paperwork today for it!! hope everyone has a good weekend

MBeatty
05-12-12, 9:39 am
decent shoulder program... looks like it would give anybody a run for there money... it must make for a nice cap once youve gotten a few sets in

tark
05-13-12, 8:43 pm
Going to be off the grid fir the next week as my work schedule is about to get pretty crazy...going to suck taking a week off but theres no way in hell i can work a week of 14 hour days and get a workout in andget good sleep so ill see all you guys in a week! Hope everyone has a kick ass week training

tark
05-19-12, 4:39 pm
well guys im back my work week from hell is over with thanks god..... for my birthday gift to myself tomorrow im going to make my legs pay for not getting to work out all week....hope everyone had a good training week and has a great weekend!

ChalkyPalms
05-19-12, 5:04 pm
Glad to hear your back bro. So i'm curious. Whats the game plan? I mean what are you moving towards? growing? Your putting up some good numbers.

stats?

Solid Dreams
05-19-12, 6:50 pm
Great to have you back, hope work didnt kill you.

tark
05-19-12, 9:06 pm
Glad to hear your back bro. So i'm curious. Whats the game plan? I mean what are you moving towards? growing? Your putting up some good numbers.

stats?
Josh def trying to grow man ill take some measurements tomorrow so i can start loggibg my progress

Great to have you back, hope work didnt kill you.

Sean thanks brother and it was a rough week for sure 12 hour work days and two and a half houra of drive time make for long days!

ChalkyPalms
05-20-12, 12:39 am
Sick! Can't wait to see your progress. Killin time brotha!!

tark
05-20-12, 7:15 pm
Sick! Can't wait to see your progress. Killin time brotha!!
killin time indeed brother!

so hit some legs today always nice to get back in the gym after being away....just being away from it for six days felt like a lifetime....

leg extensions- 3 sets of 20-90

squats- 10-185, 10-185, 10-225, 8-225, 6-275
set the stops below parallel on these and went till i hit the stops
leg press- 10-6pps, 10-8pps, 10-9pps, 10-10pps, 7-12pps
pretty pumped that i hit 12 a side for that many reps....before that my previous best was 9pps for 1 rep! so i feel like my leg strength is coming along
lunges- 4 sets of 16 paces with 35 lb plates
leg extension-15-195, 12-210, 10-225, 8-255
the extensions and lunges were a superset
leg curls- 10-110, 8-130, 8-140, 8-150

felt good today like i said was just glad to be back in there putting in some work....also took some measurements this morning since josh asked about stats figured it would be good to know so i know where i stand and can see my progress

arms-16 1/8
waist-34 1/2
legs-26 3/4
chest-42 9/16

i can only get better from here!!!

Kowboy
05-21-12, 8:44 am
Nice squats man, I started using the narrow stance and going all the way down. I am up to 225 but it is really really different lol.

tark
05-24-12, 9:45 pm
chest day-
db bench- 5-90, 5-100, 5-105, 5-110, 5-120
first time ive ever used the 120's on db bench and was pretty pumped about it....went up nice and smooth
incline barbell- 12-165, 10-165, 10-165, 9-185, 5-205
high cable cross- 12-75, 10-80, 10-85, 8-90, 7-110
db flys- 4 sets of 8 -30
dips-4 sets of 8- bw
overhead rope exxtensions-10-60, 10-70, 10-80, 10-90
v bar- 14-140, 10-150, 10-150, 10-150

felt pretty good since it was my first day back in a week and feel like im still making gains in strength

shoulders-
hammer strength sp- 10-45+25, 10-2pps, 10-2pps, 5-2pps+25, 8-2pps+10, 10-2pps, 8-2pps, 15-1ppps
lateral raises- 15-25, 10-30, 10-35, 10-40,10-35
front raises-8-40, 8-45, 8-50, 6-60
arnold press-12-45, 12-45, 8-60
cable lateral raise- 14-20, 12-25, 8-30
face pulls- 10-80, 10-90, 8-100
bent over lateral raises- 3 sets of 10-25
db presses- 18-45, 14-45, 12-45

felt like i put in some pretty good work today shoulders are fried

tark
05-24-12, 9:46 pm
taking tomorrow off since im gettin tatttooed tomorrow night so saturday ill be hitting back and then my leg day on sunday!

Solid Dreams
05-25-12, 12:42 am
chest day-
db bench- 5-90, 5-100, 5-105, 5-110, 5-120
first time ive ever used the 120's on db bench and was pretty pumped about it....went up nice and smooth
incline barbell- 12-165, 10-165, 10-165, 9-185, 5-205
high cable cross- 12-75, 10-80, 10-85, 8-90, 7-110
db flys- 4 sets of 8 -30
dips-4 sets of 8- bw
overhead rope exxtensions-10-60, 10-70, 10-80, 10-90
v bar- 14-140, 10-150, 10-150, 10-150

felt pretty good since it was my first day back in a week and feel like im still making gains in strength

shoulders-
hammer strength sp- 10-45+25, 10-2pps, 10-2pps, 5-2pps+25, 8-2pps+10, 10-2pps, 8-2pps, 15-1ppps
lateral raises- 15-25, 10-30, 10-35, 10-40,10-35
front raises-8-40, 8-45, 8-50, 6-60
arnold press-12-45, 12-45, 8-60
cable lateral raise- 14-20, 12-25, 8-30
face pulls- 10-80, 10-90, 8-100
bent over lateral raises- 3 sets of 10-25
db presses- 18-45, 14-45, 12-45

felt like i put in some pretty good work today shoulders are fried
Looks like you and I are about the same area for DB press, now I have someone to compete with. >:D

Good lookin workouts here, doing a ton of volume. I wish I could, but even if I do it I just don't grow because I'm overtraining with weights and my job.

ChalkyPalms
05-25-12, 1:25 am
Looks like you and I are about the same area for DB press, now I have someone to compete with. >:D

Good lookin workouts here, doing a ton of volume. I wish I could, but even if I do it I just don't grow because I'm overtraining with weights and my job.

Gotta eat more man.. That'll take care of any type of overtraining if your just hitting everything once a week given your form is also good... Bad form can give a sense of overtraining

Solid Dreams
05-25-12, 1:51 am
Gotta eat more man.. That'll take care of any type of overtraining if your just hitting everything once a week given your form is also good... Bad form can give a sense of overtraining

I've been hitting my LBM+50grams of protein, and I tend to do about 200-300 grams of carbs. That's good for me because if I eat a lot of carbs, I get fat. Pain in the ass.

Kowboy
05-25-12, 8:23 am
taking tomorrow off since im gettin tatttooed tomorrow night so saturday ill be hitting back and then my leg day on sunday!

Lucky bro, I wish I had the cash to get the 3 I want. I may try to save up for a guy named Loic who comes to Brooklyn. His style is straight up sick as hell.

tark
05-26-12, 6:57 pm
chins- 10-bw, 5-bw+25, 5-+25, 4-+45, 4-+45, 10-bw
deads- 10-135, 10-135+50 lb bands, 10-135+65lb bands, 6-135+100 lb bands, 4-135+140 lb bands, 3-225+65 lb bands, 3-315+50lb bands, 1-385, 1-405
first time using bands pretty different from the normal but i liked it and did all these with no straps so was happy with that as well
wide grip pulldowns-6-160, 6-180, 6-200, 6-220, dropset 10-170,10-140,10-120
db row-3 sets of 8-120
hammer strength row UH- 10-2pps, 8-2pps+25, 6-2pps+35, 5-3pps
straight arm pulldowns-12-84, 10-95, 8-120

ez bar cable curls-14-120, 10-132, 8-144, 4-180/4-156
machine preacher curls single arm- 4 sets of 8-40
straight bar wide grip- 8-85, 8-85, 6-95, 6-105
cross body cable curls- 4 sets of 8-36

overall happy with the workout cant wait for leg day tomorrow tho!
hope everyone has a great holiday weekend and be safe!

RedlegDbell
05-29-12, 8:02 pm
Check your PMs if you didn't already see it Tark. Thanks man.

Steve

MBeatty
05-29-12, 8:20 pm
sick back training... deads with bands that shit must kill...

keep it up

RedlegDbell
05-29-12, 8:28 pm
sick back training... deads with bands that shit must kill...

keep it up

Haha, yeah. StrongT12 and I did reverse band deads last Thursday. Those we're fun but I was next level sore for almost 3 days. Felt good to see myself pulling 500 off the floor for a double even though the bands were helping a lot off the floor.

Steve

tark
05-29-12, 8:55 pm
Haha, yeah. StrongT12 and I did reverse band deads last Thursday. Those we're fun but I was next level sore for almost 3 days. Felt good to see myself pulling 500 off the floor for a double even though the bands were helping a lot off the floor.

Steve

steve you get my pm back? And i def need to try those withthe reverse bands!!

also been slackin fellas ill put my monday chest tri session up tomorrow

tark
05-30-12, 4:50 pm
bench- 10-185, 8-200, 6-220, 4-240, 2-275, 8-185, 8-185, 8-185
incline db- 5-80, 5-85, 5-90, 4-105
incline cable flys- 8-60, 8-70, 6-80, 6-90
decline push ups- 15-bw, 10-bw+25, 10-bw+25, 9-bw+45
dips- 3 sets of 10
single tri extension- 3 sets of 8-40
rope extension- 10, 10, 8,8, 6,6 all with 70 lbs and 10 secs rest in between sets

....kinda nice switching from mon tues thurs fri sun to mon wed fri sun....makes me feel like i have more time to get shit done after work and what not ...hitting shoulders tonight and plan on it being a good one

ChalkyPalms
05-30-12, 5:54 pm
Looking good man! You get some studying into the diet done?

tark
05-30-12, 6:00 pm
Looking good man! You get some studying into the diet done?

no not yet man my work schedule has been fucking me up as of late so ill proll try to do some investigating this weekend since the wife will be gone

ChalkyPalms
05-30-12, 6:28 pm
no not yet man my work schedule has been fucking me up as of late so ill proll try to do some investigating this weekend since the wife will be gone

Hey man as long as your throwing it down and eating like a horse, something good is happening hah! But still, every since I got mine on track, it made ENORMOUS differences. I'm most interested to see what my actual bulk diet will look like after the show. Keep me posted brotha

tark
05-31-12, 5:10 pm
yesterday shoulder day was one of the better shoulder days i have had in awhile....would have been even better if i would have had a spotter because i think i could have got a couple more reps or used heavier weight on certain exercises if someone would have been there spotting me

db press-15-55, 10-60, 8-70, 6-75, 4-85, 10-60, 10-60, 10-60
smith military- 12-1pps, 8-1+20, 6-1+25, 5-1+35
lateral raises- 8-35, 8-35, 8-40,8-40
front barbell raises- 4 sets of 8-85
face pulls- 3 sets of 10-84
bent over lateral raises- 10-25, 8-30, 8-30
machine sp- 14-100, 12-110, 8-130, 7-150
smith machine shrugs- 10-3pps, 10-3pps, 8-4pps, 8-4pps

switching my leg day to tomorrow so i can hit back on sunday at the abc kinda liking the switch its nice to get out of the routine that i was used to....

tark
06-03-12, 5:47 pm
yesterday hit some back with bdahm felt like we had a pretty stellar session was really feeling it today

chins- 5-bw, 5-bw+25, 5-+25, 5-+35, 4-+45, 1-+45&25
deads-5-225, 5-275, 5-315, 5-335, 5-355, 1-385, 1-405
db rows-3 set of 8-120
uh pulldowns-12-150, 10-170, 8-190, 8-210
low cable rows- 5-192, 5-216, 5-240, 5-264
db pullover- 3 sets of 10-50

rope hammers- 10-120, 10-140, 10-150, 10-175
ez bar- 10-65, 10-65, 8-85, 8-85
db cross body curls- 4 sets of 8-30
hammer strength preacher- 20-45, 18-45, 17-45, 16-45

tark
06-03-12, 5:52 pm
today was my first abc and can say it was everything i expected it to be and more and this one of the big reasons i even joined the forum so i can lift with other people.....cant wait for another already....hit legs and got some great advice from two powerlifters that i have a ton of respect for and can say the things they changed on my squats i can tell is going to make a huge difference.....back to the grind tomorrow with work and the new workout week so hope everyone had a great weekend!!

tark
06-05-12, 7:09 pm
legs are sore as shit from sunday....so that must mean that i did something right....hit some chest with bdahm last night and this is how it went

db bench- 12-80, 12-90, 9-105, 8-105
hammer strength bench- 12-2pps, 12-2pps, 8-2+25, 8-2+25
high cable cross- 2 sets of 15-36
mid cable- 2 sets of 15-36
low cable -2 sets of 15-36
(all the cable work we did with minimal rest and shit was tore up after these)
decline pushups- 12-bw, 9-+35, 10-+35, 8-+45

incline skullcrushers/v bar pushdowns- 10-55/10-130, 8-55/10-130, 8-55/10-130
hammer strength dips- 3 sets of 15- 2pps

felt pretty good still feel like im gaining strength which is a plus tomorrow is our back day and looking like we might switch it up and lift at our high school....would really like to do some tire flipping so we will see!!

Kowboy
06-05-12, 7:10 pm
Looking good man, still upset I had to miss Sunday :(

tark
06-05-12, 7:13 pm
Looking good man, still upset I had to miss Sunday :(

thanks brother....its all good man shit happens there will always be other ones....whens someone going to get one going in your neck of the woods?

Kowboy
06-05-12, 8:47 pm
thanks brother....its all good man shit happens there will always be other ones....whens someone going to get one going in your neck of the woods?

No clue, last one was at the National ABC.

RedlegDbell
06-05-12, 10:33 pm
Tire flips? Right on Tark. I got to do some of those at our ABC at Adrenaline last May. Good times man.

Steve

tark
06-05-12, 10:38 pm
Tire flips? Right on Tark. I got to do some of those at our ABC at Adrenaline last May. Good times man.

Steve

hell yea man i miss em we used to do them a lot in high school we would have tire flip races...shit was fun....miss it and would really make my day if we get to do em tomorrow!!

Kowboy
06-07-12, 12:29 pm
I am trying to talk the base gym in to getting some strong man shit in but I am failing. Although it is a military base 90% of the people here are people that belong at planet fitness so a tire flip would be a waste of money because probably about 15 of us would use it.

tark
06-07-12, 4:32 pm
I am trying to talk the base gym in to getting some strong man shit in but I am failing. Although it is a military base 90% of the people here are people that belong at planet fitness so a tire flip would be a waste of money because probably about 15 of us would use it.

that sucks man have you thought of having someone else say something as well about it maybe the more people that say something about it the more likely they will be too gettin it for you guys

tark
06-07-12, 4:45 pm
hit back and bis last night...before went up to watch a 7th and 8th grade football clinic....really made me missing coaching...wish i had more time so i could be involved with it again...one of the better back days in awhile went pretty heavy and still hit some higher reps....really feeling it today

rack deads- 12-315, 12-335, 12-365, 8-405
t bar- 15-3 plates, 14-4, 10-5, 8-6
close grip pulldowns- 10-144, 10-168, 8-192
one arm low cable row- 12-60, 12-84, 10-120
back extensions- 3 sets of 12-bw
machine pulldowns OH - 10-200, 12-225, 8-262

db hammer- 14-40, 10-50, 8-65
buddys curls- 65 lbs to 100 reps
cable curls super set with 1 arm preacher- 15-100/8-25, 12-120/ 8-25, 8-150/8-35

did all the rack deads and t bar rows without my straps and with out a belt....felt pretty strong probably should have tried more on the rack deads but that was more than enough for the day will try more next time around....off today and be back at it tomorrow with shoulders

Kowboy
06-07-12, 7:21 pm
that sucks man have you thought of having someone else say something as well about it maybe the more people that say something about it the more likely they will be too gettin it for you guys

It is the federal govt so it is all about "budget"

tark
06-10-12, 5:58 pm
hit some higher volume on friday something i have been kinda gettin away from and just figured i needed to fry my shoulders

db press- 12-65, 12-75, 10-85, 7-90
lat raises- used 30 lb db's and just went as long as it took to get to 100 reps
smith machine upright rows- 10-1pps, 10-1pps, 8-1pps+10, 8-1pps+10
hammer strength sp- 12-1pp+35, 10-2pps, 10-2pps+10, 8-2pps+15
barbell front raise- 8-95, 8-95, 8-105, 8-105
face pulls- 12-108, 10-132, 10-144
arnold press- 3 sets of 10-50 with 15 sec rest in between sets
shrugs- 4 sets of 10-315

be back at it tomorrow with our chest tri day

tark
06-12-12, 4:30 pm
hit some chest monday and switched it up and did bi's with it instead to spice it up

incline db- 10-85, 10-90, 10-100, 7-110
bench- 9-205, 7-215, 7-225, 6-245
decline pushups- 10-bw+45, 7-bw+70, 10-bw+45, 4/6- bw+90/bw+45
machine flys-10-150, 8-150, 8-150, 8-165, 6-180, 4-210, 4-255
last two were negatives

ez bar/incline db- 3 sets of 10-65/ 3 sets of 10-25
superset^
rope hammer curls- 10-150, 10-175, 10-195
high cable curls- 12-60, 12-80, 12-90

hope our back day goes as well as this chest day did!!

Solid Dreams
06-12-12, 4:42 pm
Nice work there, I want to try some negatives with the flyes...

tark
06-12-12, 4:46 pm
Nice work there, I want to try some negatives with the flyes...

i have never done them with flys so yesterday was a first but i really liked em...felt like it was ripping my chest apart shit was great!

ChalkyPalms
06-13-12, 8:14 am
Looking good in here boss! Keep it up brotha

tark
06-13-12, 7:26 pm
Looking good in here boss! Keep it up brotha

Thanks brother! Just tryin to get all swole like you!

MBeatty
06-14-12, 9:36 am
i have never done them with flys so yesterday was a first but i really liked em...felt like it was ripping my chest apart shit was great!

yeah negatives with flyes kill... my last program may trainer had me do 8 sec negatives on flyes..... shit burnt like hell you have no idea

keep up the hard work

tark
06-14-12, 5:48 pm
yeah negatives with flyes kill... my last program may trainer had me do 8 sec negatives on flyes..... shit burnt like hell you have no idea

keep up the hard work

yea the negatives on the flys is def something im going to utilize more often on chest day....my shit was tore up the next day!!


wednesday had to get in and get done a little earlier than normal since i had to get up at fucking 3 this morning for work.....had a pretty good back day

chins for warmup- 3 sets fo 8-bw
deads- 9-315, 8-335, 6-355, 12-225
had to go back down in weight back was tightening up pretty bad
bent over bb rows- 10-185,8-185, 8- 185, 8-185
wide neutral grip pulldowns- 10-150, 10-170, 10-180, 9-200, 6-240
hammer strength low rows- 10-2pps, 10-3pps, 8-4pps, 6-5pps
did this single arm at a time
db pullover -10-70, 10-80, 8-90
straight arm pulldowns- 10-80, 10-110, 8-150

reverse grip pushdowns-10-150, 10-175, 9-175
cgbp- 10-135, 9-185, 6-225
skullcrushers- 10-55, 8-55, 8-55
v bar-3 sets of 8- 150
superset the vbar and skullcrushers

MBeatty
06-15-12, 1:24 pm
yea the negatives on the flys is def something im going to utilize more often on chest day....my shit was tore up the next day!!


wednesday had to get in and get done a little earlier than normal since i had to get up at fucking 3 this morning for work.....had a pretty good back day

chins for warmup- 3 sets fo 8-bw
deads- 9-315, 8-335, 6-355, 12-225
had to go back down in weight back was tightening up pretty bad
bent over bb rows- 10-185,8-185, 8- 185, 8-185
wide neutral grip pulldowns- 10-150, 10-170, 10-180, 9-200, 6-240
hammer strength low rows- 10-2pps, 10-3pps, 8-4pps, 6-5pps
did this single arm at a time
db pullover -10-70, 10-80, 8-90
straight arm pulldowns- 10-80, 10-110, 8-150

reverse grip pushdowns-10-150, 10-175, 9-175
cgbp- 10-135, 9-185, 6-225
skullcrushers- 10-55, 8-55, 8-55
v bar-3 sets of 8- 150
superset the vbar and skullcrushers

looks like a pretty solid training

whats your rest periods look like between sets

RedlegDbell
06-15-12, 9:05 pm
Big back day there. I'm more likely to still be awake at 3 haha, that's brutal. You got the job done though.

tark
06-17-12, 6:57 pm
Big back day there. I'm more likely to still be awake at 3 haha, that's brutal. You got the job done though.
yea got the job done was a pretty decent back day so no complaints and the getting up early was rough as hell!

looks like a pretty solid training

whats your rest periods look like between sets
depends on sets and how heavy im going...most of the time i like to keep my rest periods as short as possible

tark
06-17-12, 7:04 pm
well couldnt get to the gym on friday or saturday which pisses me off but it is what it is...thats what happens when you work a 14 hour day and then a 11 hour day after that....got in today to do some light work and get out quick....

push press- 10-135, 8-155, 8-155

seated laterals/ seated side raises- 8-30/8-30, 12-30/12-30, 8-35/ 8-35, 8-35/ 8-35

leg press- 18-5pps, 18-5pps, 15-6pps, 15-7pps, 12-8pps, 9-10pps

straight leg deads- 4 sets of 10-135

leg extension/ lying leg curls- 12-180/8-110, 10-200/10-120, 10-240/10-140

pretty easy day....hoping to kill it tomorrow with our chest day and not looking forward to my upcoming work schedule.....as i was informed that starting around mid july ill pretty much have eight days off in eight weeks and we will be working 12 hour days with 2 hours of travel each day....its going to ruin my training!

tark
06-17-12, 7:09 pm
forgot to even mention how pumped i am about how well my wife is doing....she has lost more weight on her diet and today she hit 5pps for a set of 6 on leg press!!!!

Christman
06-17-12, 7:12 pm
forgot to even mention how pumped i am about how well my wife is doing....she has lost more weight on her diet and today she hit 5pps for a set of 6 on leg press!!!!

She is kicking ass!

Sounds like work is going to be hectic for you for the next couple months, dig down deep, plan ahead, and don't let it won't bring you down.

tark
06-17-12, 7:15 pm
She is kicking ass!

Sounds like work is going to be hectic for you for the next couple months, dig down deep, plan ahead, and don't let it won't bring you down.

yea i really excited with how well she has done with everything and shes starting to get pretty damn strong i might have to watch out! haha....
yea work is really going to suck man im going to try my best to still try and keep at it the best i can! we will see how it goes when the time comes

Christman
06-17-12, 7:20 pm
Strong is sexy.

When life gives you lemons, smash them fuckers. Keep on doing what you do.

Kowboy
06-17-12, 9:45 pm
well couldnt get to the gym on friday or saturday which pisses me off but it is what it is...thats what happens when you work a 14 hour day and then a 11 hour day after that....got in today to do some light work and get out quick....

push press- 10-135, 8-155, 8-155

seated laterals/ seated side raises- 8-30/8-30, 12-30/12-30, 8-35/ 8-35, 8-35/ 8-35

leg press- 18-5pps, 18-5pps, 15-6pps, 15-7pps, 12-8pps, 9-10pps

straight leg deads- 4 sets of 10-135

leg extension/ lying leg curls- 12-180/8-110, 10-200/10-120, 10-240/10-140

pretty easy day....hoping to kill it tomorrow with our chest day and not looking forward to my upcoming work schedule.....as i was informed that starting around mid july ill pretty much have eight days off in eight weeks and we will be working 12 hour days with 2 hours of travel each day....its going to ruin my training!

Had some shit like this last week, as long as you get it done sometime right?

Solid Dreams
06-17-12, 10:09 pm
It's one of those things man, you gotta dig down and decide if you really want it. 12 hour work days suck, but there are people who do that and more and still make time for gym. Cut a day down, combine days, do what you have to, you know?

You've got this, you're tough enough!

MBeatty
06-18-12, 1:16 pm
just keep it up and dont let shit discourage you

Kowboy
06-18-12, 1:20 pm
You got this bro, life can def get crazy. Still need to hook up for a workout. I may hit Cincy to meet up w/ Alphagrrl for some help w/ the squats.

tark
06-18-12, 9:29 pm
It's one of those things man, you gotta dig down and decide if you really want it. 12 hour work days suck, but there are people who do that and more and still make time for gym. Cut a day down, combine days, do what you have to, you know?

You've got this, you're tough enough!


just keep it up and dont let shit discourage you


You got this bro, life can def get crazy. Still need to hook up for a workout. I may hit Cincy to meet up w/ Alphagrrl for some help w/ the squats.

man this is why i love this fucking forum!! the constant support is amazing and there is no way i can fail as ill feel like im letting you guys down as well as myself....cant tell you how much it means to me guys thank you!

mark we def need to get together man!

tark
06-18-12, 9:35 pm
ok so normally i wait till the next day to post my workouts and shit but i am so fucking excited that i just had to post it tonight!! we hit chest and bis tonight and it was a killer day

bench- 3-225, 3-245, 3-265, 2-275, 1-285, 1-295, 1-315, 1-325, 1-335

335 is a new pr and im so fucking pumped about it!!!!

incline hammer strength- 6-2pps, 6-3pps, 4-4pps, 4-4pps +25

low cable crossover-10-48, 10-60
mid cable cross- 10-60, 8-72
high cable- 8-84, 7-96

ez bar curls- 8-65, 8-85, 6-105, 6-115
db curls- 8-35, 8-45, 6-50, 6-50
high cable curls to forehead- 10-80, 12-80, 12-80, 12-80

dont know what it was tonight but was feeling great and makes me feel like my hard work is really gettin me somewhere!

tark
06-18-12, 9:40 pm
and forgot to add that i had my wife measure me on sunday morning before i ate anything and i have grown since the last time my arms have gained another 1/8", legs have grown considerably more and so has my chest....and my weight has still stayed around the same

Solid Dreams
06-18-12, 11:04 pm
ok so normally i wait till the next day to post my workouts and shit but i am so fucking excited that i just had to post it tonight!! we hit chest and bis tonight and it was a killer day

bench- 3-225, 3-245, 3-265, 2-275, 1-285, 1-295, 1-315, 1-325, 1-335

335 is a new pr and im so fucking pumped about it!!!!

incline hammer strength- 6-2pps, 6-3pps, 4-4pps, 4-4pps +25

low cable crossover-10-48, 10-60
mid cable cross- 10-60, 8-72
high cable- 8-84, 7-96

ez bar curls- 8-65, 8-85, 6-105, 6-115
db curls- 8-35, 8-45, 6-50, 6-50
high cable curls to forehead- 10-80, 12-80, 12-80, 12-80

dont know what it was tonight but was feeling great and makes me feel like my hard work is really gettin me somewhere!
335? Damn, now I have to push myself some more. ;.; way to make me push the envelope!

Kowboy
06-19-12, 6:34 am
335? Damn, now I have to push myself some more. ;.; way to make me push the envelope!

335 is badass man, now its my turn! You are a beast!

kcburrows
06-19-12, 10:03 am
damn dude you're putting some serious work in here my brotha!!! way to go!

Kowboy
06-19-12, 10:04 am
I am happy I hit 300 on the bench and Tark goes and blows my doors off :(

Saeger
06-19-12, 11:06 am
Way to kick ass man, great gains.

tark
06-19-12, 4:49 pm
335? Damn, now I have to push myself some more. ;.; way to make me push the envelope!
wouldnt be any fun sean if you didnt have someone to help give ya a shove haha


335 is badass man, now its my turn! You are a beast!
mark it's def your turn now! you have been making great progress just keep it up and it will come before you know it


damn dude you're putting some serious work in here my brotha!!! way to go!
kc im trying brother my work is starting to pay off....gotta keep pushing tho ive got bigger goals i want to achieve :)


Way to kick ass man, great gains.
thanks man really appreciate it!

RedlegDbell
06-20-12, 12:58 am
Haha, Holy! The gains and PRs keep rollin. I'm glad I got my Real Gains and Torrent now so I can try to minimize the ground I'm losing to you Bro. Well done by your wife too, for sure.

smith06
06-20-12, 11:50 pm
Congrats on the PR!

tark
06-21-12, 6:31 pm
Haha, Holy! The gains and PRs keep rollin. I'm glad I got my Real Gains and Torrent now so I can try to minimize the ground I'm losing to you Bro. Well done by your wife too, for sure.
thanks steve! now if i can just keep all the pr's and gains going steady ill be a happy camper!


Congrats on the PR!
thanks man!

tark
06-21-12, 6:37 pm
felt pretty good still on a high from monday.....hit some back and bi.....there was hardly anyone at the gym so we were in and out pretty quick....

rack deads- 6-405, 6-435, 4-455, 2-475, 6-405

single arm hammer strength rows- 6-4pps, 6-4pps, 6-5pps, 6-5pps

U.H. hammer strength pulldowns- 8-2pps, 6-2pps+25, 6-2pps+35, 6-3pps, 30 full reps and 20 half reps- 1 pps

back extension- 10-bw, 10-30, 8-60

pullups- 8-bw, 5-bw, 5-bw
back was pretty hit at this point

straight bar pushdowns- 15-80, 15-100, 12-130
overhead rope- 10-70, 10-80, 8-90
cgbp- 15-135, 15-135, 12-135

hitting shoulders tomorrow and looking to do some damage and end the week on a good note

tark
06-24-12, 8:52 pm
so a little late with fridays workout post but better late than never...had a good session and there was hardly anyone in the gym so i was able to pretty much move to what ever i wanted......

db press- 6-75, 6-85, 6-90, 0-100( wasnt able to get these up and it really pissed me off because i know i could do these as long as someone helped me get these up)
16-75
smith 1 arm press- 6-25 a side, 6-35 a side, 5-45 a side, 4-55 a side

lateral raises- 8-35, 8-40, 8-45, 6-50, 18-25
front raises- 8-45, 8-50, 6-60, 6-60

bent over lateral db raises- 3 sets of 8-30

hammer strength military press- (negatives) - 5-2pps, 4-3pps, 3-3+25, 30-1pps

smith machine shrugs and behind the back shrugs- 14-2pps/ 12-2pps, 12-2pps/12-2pps, 12-2pps/10-2pps, 12-2pps/10-2pps

seemed like a pretty solid shoulder day.....skipped out on my leg day today and just decided that ill do legs on tuesday and have two leg days this week...hope everyone had a good weekend!

Christman
06-24-12, 8:56 pm
Solid work. Gotta love Friday nights at the gym - they are awesome. Most of the people who stink up the joint throughout the week are not there.

tark
06-24-12, 8:57 pm
Solid work. Gotta love Friday nights at the gym - they are awesome. Most of the people who stink up the joint throughout the week are not there.

thanks man and ya i know its kinda an awesome feeling to know that your putting in your work and most other people are prolly out drinking it up......

Christman
06-24-12, 9:06 pm
thanks man and ya i know its kinda an awesome feeling to know that your putting in your work and most other people are prolly out drinking it up......

Yeah, a lot of people do that on Fridays but I also understand people do other stuff on weekends that keep them out of the gym too. Either way, we are here and they are not.

tark
06-24-12, 9:13 pm
yes sir we are there bettering ourselves and thats all we can do.....

Kowboy
06-24-12, 9:28 pm
I feel better being sore all weekend from killing myself in the gym. Way better than the hangover blues. My indulgence on the weekends is a can of Coke lol

tark
06-24-12, 9:30 pm
I feel better being sore all weekend from killing myself in the gym. Way better than the hangover blues. My indulgence on the weekends is a can of Coke lol

im with you 100% mark....being sore from killing a workout is much better than being hung the fuck over....cant say that i miss that shit at all!

Kowboy
06-24-12, 9:32 pm
im with you 100% mark....being sore from killing a workout is much better than being hung the fuck over....cant say that i miss that shit at all!

Me neither. I had my 4 year old jumping on my back yesterday and today lol. I am sore as fuck already from hitting deads crazy hard on Friday.

tark
06-24-12, 9:35 pm
Me neither. I had my 4 year old jumping on my back yesterday and today lol. I am sore as fuck already from hitting deads crazy hard on Friday.

haha imagine your 4 year old climbing you like a jungle gym with a hangover that would have been rough....thats normally when im my sorest in day two and three....makes getting around at work sometimes pretty tough

tark
06-25-12, 9:43 pm
had to work later than usual today so didnt get much time to relax some before we hit the gym....surprisingly had a great workout....we are hitting a 12 to 15 rep range this week and its a welcome change since we went heavy last week

incline db- 15-70, 15-80, 15-85, 15-90
underhand smith bench press- 15-1pps+25, 15-1pps+35, 15-2pps, 12-2pps+10
flat db flys- 15-35, 15-40, 12-50, 12-60
low cable cross- 14-48, 13-48, 12/10- 48/24

1 arm hammer strength -3 sets of 12-50
cable curls- 15-100, 15-120, 15-130, 15-150
db burnouts- dont know the weight or how many reps but damn we killed these....arms are fucking fried

Kowboy
06-26-12, 6:37 am
Looking good man, killing it. I think it is time for a summertime ABC w/ the Columbus crew.

RedlegDbell
06-26-12, 1:13 pm
Looking good man, killing it. I think it is time for a summertime ABC w/ the Columbus crew.

Yes this! I like where your head is Trebin lol.

Steve

Kowboy
06-26-12, 1:16 pm
I need to lift with people, I am so bored w/ this alone shit ya know.

RedlegDbell
06-26-12, 1:20 pm
I heard that.

tark
06-26-12, 8:16 pm
Yes this! I like where your head is Trebin lol.

Steve
i like the thought of this too mark...just hope its not in the next couple months because then i wont be able to make it because of my stupid ass work schedule


I need to lift with people, I am so bored w/ this alone shit ya know.

i dont know how you do it man when i lift alone anymore its just not the same....having a partner is a must

Kowboy
06-26-12, 10:03 pm
i like the thought of this too mark...just hope its not in the next couple months because then i wont be able to make it because of my stupid ass work schedule



i dont know how you do it man when i lift alone anymore its just not the same....having a partner is a must

For me it is lift alone or don't lift so it was pretty easy lol

tark
06-27-12, 7:32 pm
For me it is lift alone or don't lift so it was pretty easy lol

haha yea i guess you gotta do what you gotta do...i know before i got a partner i wasnt doing nearly the weight that i knew i could bc i was so scared of hurting myself....now since i have the partner its much more easy to push myself knowing that if something does happen someone will be there

tark
06-27-12, 7:45 pm
got out of work early today....thank god because i just couldnt deal with being there today....so me and my partner hit the gym early was nice to get home and still have daylight and just be able to relax....

chins-12-bw, 10-bw, 10-bw, 8-bw
deads- 15-225, 15-225, 14-225, 13-225
t bar- 15-2 plates, 15-3 plates, 15-4 plates, 15-4 plates
pulldowns reverse grip/ wide grip overhand- 15/15- 110, 15/15-110, 12/12-130
hammer strength rows- 3 sets of 14-2 plates
straight arm pulldowns- 15-72, 14-72, 12-72

going to prolly just do a light day on friday night and then headed down to cincy to train with kc burrows.....and in two weeks ill prolly be free on a saturday if anyone is down to train...im down for some possible travel so cincy brothers or columbus brothers get at me!

ChalkyPalms
06-27-12, 8:34 pm
Thanks for stopping in bro! Your training looks like its going really well. Saw the FB pic of you too. Looking swole brotha. Keep it up

tark
06-27-12, 8:52 pm
Thanks for stopping in bro! Your training looks like its going really well. Saw the FB pic of you too. Looking swole brotha. Keep it up

No problem man gotta check in on my homie! thanks man im trying to get on your level!

tark
06-30-12, 5:24 pm
got the oppurtunity to head to cincy to do some training with kc today and was def a good one....we hit shoulders started with some db press into lateral raises...face pulls barbell front raises ended shoulders with barbell shrugs and one arm shrugs....moved onto some tri work and hit vbar pushdowns incline skullcrushers and then ended with these db skullcrusher kinda things i dont know what the hell they are called but damn were they good!! looking to have a killer leg day tomorrow....hope everyone is having a great weekend!

Solid Dreams
06-30-12, 7:29 pm
Rolling tricep extensions?

Glad to hear you had a good time! Too bad you guys arent a little closer...

tark
06-30-12, 7:47 pm
Rolling tricep extensions?

Glad to hear you had a good time! Too bad you guys arent a little closer...

Man no shit!

tark
07-02-12, 10:07 pm
sunday got up early to hit some legs....i relly hate working out so damn early in the mornings but i wanted to actually enjoy my day and not feel like i slept it away....anyway hit some quick legs

squats- 5 sets 12
box squats on smith- 4 sets of 3-5
finally set hit 500 for 3 pretty easy...new pr for me so was pumped as shit
leg curls- 6 sets of 12
leg extensions- 6 sets of 10

today worked a long day...felt kinda drained from being in the heat today but went right after i got off work and hit some quick chest....hit 20 sets in 30 minutes

db bench- 5 sets of 7-8
also hit another pr today on the db bench did 115's for my last set of 7
decline pushups- 4 sets of 15
decline hammer strength- 3 sets of 8
machine flys - 4 sets of 8-12
high cable crossovers- 4 sets of 10

going to try and hit the gym right after work again tomorrow and get a back workout in....this whole week will have to be short and sweet since my shitty work schedule but damn it im still going to get my training in!!

Kowboy
07-03-12, 6:24 am
sunday got up early to hit some legs....i relly hate working out so damn early in the mornings but i wanted to actually enjoy my day and not feel like i slept it away....anyway hit some quick legs

squats- 5 sets 12
box squats on smith- 4 sets of 3-5
finally set hit 500 for 3 pretty easy...new pr for me so was pumped as shit
leg curls- 6 sets of 12
leg extensions- 6 sets of 10

today worked a long day...felt kinda drained from being in the heat today but went right after i got off work and hit some quick chest....hit 20 sets in 30 minutes

db bench- 5 sets of 7-8
also hit another pr today on the db bench did 115's for my last set of 7
decline pushups- 4 sets of 15
decline hammer strength- 3 sets of 8
machine flys - 4 sets of 8-12
high cable crossovers- 4 sets of 10

going to try and hit the gym right after work again tomorrow and get a back workout in....this whole week will have to be short and sweet since my shitty work schedule but damn it im still going to get my training in!!

Nice work, I can't squat in a smith machine. I dont know if it is height or what but just can't do it. I hear ya on work, the only day I have off this week is Weds. So far this week the few that were supposed to come in have called off...yay for me.

RedlegDbell
07-03-12, 9:20 pm
Nice. Hitting 20 sets in 30 minutes after a long day at work = Man's Game!

tark
07-08-12, 4:25 pm
havent got to be on much this week worked some long hours in this heat and it took a toll on my body thats for sure.....BUT was still able to get four solid days in the gym so happy with that....tried to keep most of em short and sweet except for wednesday since i had work off so had a pretty normal day wednesday

wed shoulders
arnold press- 8-60, 8-70, 8-75
hammer strength military-8-2pps, 8-2pps+10, 8-2pps+15, 8-2pps+35
seated lateral raises/seated front raises- 8-30/40, 8-35/45, 8-40/50
face pulls- 8-144, 8-168, 8-192
1 arm smith press- 8-25/side, 8-35/side, 6-45/side
then did 11 total sets with different shrug variations

todays legs
leg extensions- 8-150, 8-180, 8-210, 8-240, 8-280
leg press- 8-pps, 8-8pps, 8-9pps, 6-10pps, -11pps+5
leg curls- 8-100,8-100, 8-110,8-120, 8-130, 7-150, 6-170
squats- 8-225, 8-225, 6-275, 6-275

saved the squats for last this time and damn it was pretty rough but didnt have to use as much weight to get the same effect....looking to try to put in some serious work this week as this week is my last "normal" week before my work schedule gets all fucked up....looking to go hard and heavy....hope everyone has had a good weekend

tark
07-09-12, 8:36 pm
today was heavy chest day...always feels good to go good and heavy .....went in feeling good got a good meal in and was looking forward to just killing some iron

bench- 5-225, 5-245, 3-265, 3-275, 3-295, 2-315

incline db- 5-90, 5-100, 0-110( just couldnt kick em up and shoulder was feeling tight so went back down with the weight)10-90, 18-90
last set was just pissed about the 110's and made the 90's fuckin pay for it
flat flys- 4 sets of 5-55 nice and slow and controlled....rest periods were minimal as well
high cable cross- 15-40, 15-40, 15-40, 15-40, 8-90, 5-110

rope hammers/ ez bar curls- 8-140/8-65, 6-150/6-85, 8-150/8-105
hammer preacher machine- 8-90, 6-100, 6-110, 8-135