marcodeniro’s Tansformation log

It was unplanned and actually blind sided me. However it was awesome and fullfilling and left me wanting more. I took daughter to gymnastic this afternoon. while waiting I walk casually over to the gym and there she was all 90 lbs of her/I mean there was the smith machine all loaded up with weight 90lbs with the bench under her/it.~i had just done chest monday so I’m thinking let me toss this up a couple of times~pressed out 2 sets @10 reps. As with any good thing, you of course want seconds. So I threw2 to quarters and busted 8 reps @2sets. that felt real good I wanted MORE. So two dimes were close by snatch those up and throw on I was good for another 2 rounds @6 reps. whew It really felt good!! So my main workout today is bi/tri’s not wanting to feel guilty i do tricep extension and preacher curls to warm them up for my evening workout. Afterward I somehow found myself over by the biangular chest press{a Magnum Machine}~~thinking I might as well I insert the pin @150 push it out once ~easy
pull out and Pib @200 and bust 4 Sets@6 reps WOW truly astonished.

 Now I’m feeling real good I take it out and pib in @250 toss that up for another 2 rounds @2 reps. I am a JUGGERNAUNT. I TAKE A BREAK~about a min~yank the pin and ram it in @275 and guess what …….Yup…….Yup……you Know it………U Freekin KNow it. press it up slowly but surely all the way to I am extended fully YEAHHHHHHHHHHHHH. Wait 30 sec and did it again. I tried the whole stack 312 could not budge it
Woww oh wow oh wow
Thinking to myself oo its just those crappy @$$ magnum machines. I walk over to hammer press machine and load it up 110 on each side. Surely this will tell no lies. I pushed it 75% of the way 8 times for 3 sets. My lil daughter was watching by this time. I tried to show her daddy was a JUGGERNAUNT but I was spent. AS I write this I feel the soreness from my activities quickly seeping in my muscles. I am just smilin thinking how wonderful that was hoping its not just

Come to find out after reviewing the correct way to do snatch and presses , the excersizes I’ve been doing is nothing more than a semi upright row and press.  O well ! I like doing them. but probauly would be better off spending that time on shoulder presses or something else. That does not change my goal I will do a standing press of 165 by end of january

O well. I triedto .Snatch and press 165  earlier I had it up and just could not press it all the way up. This eve I could not even get it up. Lol I can’t get it up!

I taped it its sad . I did 145 a few times and did 125 for about 30 min about 6 sets of 5 . I will get it up by the end of the month I will suceed

Today I am going to try to get My PR for a snatch and press. I am going for 165 tonight.  I tried this morn but i could not get a full press. I also didn’t eat this morn . I have been mentally preping for this. Making sure I have the right amount of carbs and energy levels . I know this weight is lightweight for a lot of individuals but it marks a limit that I have been at since last year since I stop lifting  in the summer do to work schedule. I would like to press it at least 3 times. In the words of Ronnie Coleman   " lightweight Baby"

I absoulutly love leg day. they way they feel from working them out intensly
squats in smith machine supersetted with squat machine 90 Lbs
jumped up to 180 for 10 reps
went back down to 140 for 10 reps with box underneath
150×10
160×10
180 x10 feeling nice and warmuped
230×6
280×6
seated leg press
10×290
10x 350
10×390
8×390
6×390

Today’s lift went great!  I deadlifted 335 twice that was I was able to do last year before I stopped lifting and before my knee injury.  I was able to deadlift 245 pretty easy and so I repped these till exhaustion.  I did snatch and presses to 145 five times.  It took roughly 5 weeks to get back to  what I used to do. It feels good to be almost there

Got to the gym around 5 . Its bitterly cold here in michigan or was @5, so it took a minute to warm up. Hoped on cybex arc trainer cranked resistance to a 100 and incline to 10 rockied it for about 10 min. by the way the calorie counter on the machine gave me roughly 30-40 more calories than i actually burned.
Did a few hanging leg raises and windshield wipers to show off newfound ab strength. oo I love them the burn on your lower abs is incredible.
Walking around gym feeling really Alpha.
I was going to do bi/tri today, but gym is closed for next 2 days. i can do those @home
so I go over to Olympic bar and load it up with two quarters.
start doing snatch and presses to warmup about 15 reps
snatch and press
2×6 @125
3×2 @145
Deadlift
1×10 @145
3×8 @235
3×6 @285
3×2 @300
I tried to start one more set, but did not have it in me any more
I know these might be lightweight to some but I am damn proud.
this is my 4 week back at working out after 6 month layoff with a knee injury.

Everbody in free weight section was giving me audience, and asking questions if I was training for mma or a job etc.Few Cardio bunnies asking questions after I finished
I  went to climb the rock wall and got to the top on the second course .
I felt a bit Primal during workout.

Excellent workout and high level of energy checking blog to see if I did any PR’s

todys workout was huge. I need to streamline it so I am not doing useless sets with to lite of a weight.It stil was instrumental and effective because I am sore as hell.It started out Like I  always start off .

 10 min of cardio
then i did assisted pullups to chest level
1 set 10 reps 100lbs
2 sets 10 reps 70 lbs
DEADLIFTS
1×8@225 ( including bar)
1×6@275
2×1@325 If i had a belt I would’ve pushed/tryed 350
2×8@225 I dont know why I did these . they just felt good
while reracking weight I had 2 45 plates on olympic bar and could not resist snatchin it off ground and pressin it to the sky. Roarrrrrrrr
I superset deadlifts with
hammer strength isolated rows
1×10@45lb each arm wide grip
1×10@70lb
1×10@95lb
1×10@105
Mind muscle connection was so dialed in rows were done by contracting back muscles with little pulling with arms.
I am starting to hurt even now
BARBELL ROW-WIDE GRIP
3X6 @135
SHRUGS
3X10@185 INCLUDING BAR
Damn i could not leave that olympic bar alone. If I di dbot write this down in my notebook I would not believe these figures.
T-Bar
2×10@90lbs
2×10@100lbs
superset with
seated cable rows wide grip handle
1×10@75lbs
1×10@100lbs
1×8@116
1×8@125
1×4@150 form was off . alot of pulling with arms
I had a sample pack of super pump250 I was sipping on during all of this
downed my cell mass and finished off with 30 min of steady state cardio
1565 cal burned @ 2:40 avg hr 114 max hr 160
Damn that Pea! I was so focussed and dialed in to the workout and actually enjoying it  I am getting rigormortis as we speak.. going to need forkliftt to get out of chair. falling asleep in chair. tiredness is hittin me like brick wall. I must have to readjust diet . I haven’t lost any inches on my bellt. will see this week if I have gained any inches elsewhere

Sunday morn came along and found me knocked out by stomach bug.  Man I hate being in bed all day it makes my back hurt.  However feel 90% better today.  I was able to drink protein shakes. Solid food however did not have a chance. One way or another it found its way to the toilet. So that was an interesting find. Going to hit hard this week.

Leg raises 20 rep
controlled up and down kicked higher than my head. held last rep and crunched it 10 times
hanging knee raises 10 reps
rotary torso 100 each side
ab machine 1)100 reps @209lbs
ab machine 2)25 reps @75 lbs
10 min cardio
I repeated this circuit for 2 hours straight
calories burned 1860