marcodeniro’s Tansformation log

OK got to keep track of meals this week. 5:30 san fierce wke up  amino cocktail 6am Isopure  zero carb RTD   sip evolution x10 mixed with G2 orange  through morn workout and cardio ending at 8:20   63gram Protein shake Breakfast 4eggs with chedder 2 pancakes i sausage patty and 2 links Last big breakfast this week. Looks like i’m getting my wings as i like to call the lat spread Peace til lata

Good news I am down to 219 @24 %.  The 24% is what excites me the most. HELL YEAH 20 % I"M gunnin for ya Hittin that cardio hard this week *** got to keep it clean this week****

1500 calories gone by 8AM. Walked in hopped on ellyptical did 120 cal then did absmachine  stack+ 25 reps @5 sets supersetted with cybex obliques machine 90lbs  30 reps@5sets each side no break followed by 20minutes of cardio at 130 hrz 215 calories followed by leg raises and leg raise to crunch follwed by 1 hour on arc trainer cybex ellyptical 1200 cal.  Set that bike on fire

Outstanding leg workout .  150 on leg xtensions 4@10   Did Squats for 30 minutes pyramidid up tp 418  started @118  Repped each @10 . Leg press 318 4@10. Adductors pyramid 90-150 @10 reps each. Abductors pyramid 90-140@10 reps each. Calf press superseted with calf raises,standing calf raises for about 30 min.

thankfully i have high ceiling to do my shoulder presses.  I think i might b able to do these at home for awhile uh

Did home workout       sets    reps

Arnold press                 4     10       dumbell lateral raises  4@10 supersetted with bent over lateral raise 4@15 Shoulder press 80 plus bar 4@10 standing curls 50lbs 4@8  Alternating 25 lb db4@10 overhead tricep extension 4@10 db kickback 4 @15 with 15lbs Bent over rows wif 80 lb and snatch curl and press lol bar is to small took apic of my lil workout equip. I will buy more for situations as this.  Its just hard @home 4 some reason.However , I did it today . got an excellent workout . Xcellent pump.

Haven’t had a decent work out in32 hours ——–Going through withdrawels highly aggitated,irritated,unmotivated urghhhhhhhhhhhh.  Cant go today cuz of work Go to the Hall tommorow morning and going straight to the gym.  UH HUH I"m gettin the shakes. HOLD ON I’ve got dumbells a curl bar with 80 pounds of plates and a swiss ball at home. I"m going to get my fix on singing   going to get my workout on. thinking Let me put this double chzburger and chilicheese fries and crush pop down oops 2 late.  Wow so easy to backslide when u dont workout . MUST MAINTAIN SELF_CONTROL

That what kind of workout i had. Slept in. did not do my 6A.M workout GOT busy later on Went to the gym Leg presses and leg extensions than had to go DAyummmm

I didn’t do 4000 cal yesterday. But i did do 3500 cal on dat dere bike  I left a pound of fat Hopefully fat and no muscle on that gym floor. Had a partner to help me power through it. he actually did better than me. Did a light leg workout a few a few squats on the smith machine 4 sets @ 370 @6 reps toe raises standing and seated and 180 on the squat machine

Its michigan go to bed its nice.wake up and its snowing.good nap though Let me go pay the piper another 2000 calories