marcodeniro’s Tansformation log

1 day of total rest in 2 weeks. And I cheated today on diet. Made nachos from scratch urghh But they were so good. Oh well. I’m back 2 the gym @6 in the morn

Get the defibulater. 1 2 3 clear………….I’m back .MY goodness i am so dead with no energy . Just finished hour and half of brutal slaughter house giant setted arm workout. My traps are still deliously sore. My ab workout was huge today. Lot of cardio.  Incredibly hungry now adays . wondering why …. lol          Rest is what I need now zzzzzzzzzzzzzzzzzzzzzzzzzzz

I guess we’ve all been there where we see change and want to share and the camera just wont pick it up or out. Well  I see it dammmit and it looks good .  So thats lets me know that it wont be to long b4 i all can c it. I’ve increased my isolated leg press on my injure leg from 80 last week to 170 this week so that in itself is progress. My cardio  calories burned in an hour is also increase to 1400 cal in an hour.. Deadlift and snatch press and clean is next 160 I am on my way baby.

Had to get something in today. My commitment would not let me take a day off so i did

20 situps
50 side bends with 25 lb weight in hand- both sides
20 crunches
500 jumping jacks
repeat 4 times

snatch and press 70 lbs short bar 3 sets  8  6 6

I feel so much better

Thanx Dee.  lol Working out with people that is experienced is a definite plus. You can handle more weight than u could or would ever think about by yourself. Its not just having a workout partner but serious workout partner  thats want 2 better you. Well the updated pics are up . see the fat see it say bye bye. IT wont have long. Its been targeted for extermination slated for oblivion O MY Goodness legs and glutes so sore from monday workout. I am sure the  cardio isn’t helping esp. today I set it to max and hammered it out 4 an hour.  anyway I worked out earlier @4:30  did deadlift , rows ,lat pulldowns ,T-bar, seated rows. very intense very heavy  . I then proceeded to do my ab and cardio workout.  Gym was crowded so I cound’t alternate between workout and cardio. So I did 3 ab workout back2back like a giant set.  Felt like stitches  of pain down front and sidesof abs and obliques . did steady state cardio after last set . Rowed for 10 min and then hopped on the Cybex ellyptical arc trainer set resistance@100  for an hour .  With 30 sec burst of high intensity every8 min or so just went with the music . Daft punk is x-cellent cardio music .O . I busted 1400 calories @1.63 miles.
 I am down 5 lbs I am sure mostly water as I left a big puddle on floor under machine.  

DID I DO THATTT

Its been six months what did I expect.Well At least I’m back and trying. If it was easy we would all look the way we wanted right. I think that what sets BB and fitness models apart from everyone else……….COMMITMENT.   Not dedication.  Analogy " chicken and pig" which one is dedicated and which one is commited when it comes to Breakfast.   Which 1am I going 2 B ? WELL I will show u .  If u know the answer leave comment and reason I will share wif u 2 morow. Aw hell the chicken is dedicated all he has to do is lay an egg.  The pig has to give a piece of himself 4 u 2 have breakfast.  I will give a big piece of myself 2 my gym.I will leave it there every chance i get.  So those regress pics will soon b progress once again now let me put down these ding dongs

Today I worked out with Dee(gammarayz) and 2 of his workout partners. They tried 2 kill me. lol No not really. I wish I couldv’e put  up what they were pushin. However they did /and myself drive and confidence in knowin I had a solid spot help, help push my rehab on my knee a lil bit harder. This summer I might have torn something . with no health insurance and the doctors wanting 800$ for M.R.I well let just say it gonna have to wait. In the meantime training must go on. Slowly, Lightly but Surely.  AAfter last week workout I ran across the street better tyhan I have in months. So I hope I didn’t tear anything. Wishin just a real bad sprain. Back 2 the workout did Squats, leg presses ,leg extensions, calf raises, and some curls . I had to leave after an hour but I"LL BE BACk. However i was so pumped I didn’t want 2 let it go. So after an hour +of running around taking care of business. I went to the gym.  Feeling a lil lost and not focused as 2 what  2 workot. So something that always help me zone in  Deadlift and snatch and presses.

5 sets of deadlift 8 reps at 225

4 sets of snatch clean 2press   4 reps @100

I then did abs and obliques leg raises abmachine 100 reps and obliques each side 50

followed by 32 min of cardio which i burned 535 cal -1mile-resistance 100   YEAH BABY I feel good .

Heading out to romulus today. doing a leg workout with Gammarayz. Now usually I love heavy leg workouts. Got to build the foundation right if u want a strong structure. It includes your body.However i injured my knees over the summer to the extent where I could not bend it for 5 weeks. I’ve personally been slowly trying to rehab . Nice and easy approach.But man do I miss squatting and my heavy leg workout. Oh well let me take some fish oil and joint support. Log later

So i dug out the weight and small curl bar .70 Lbs of steel  and a 3 foot bar..2 25 lbdumbells and 2 15 lbders

well I cranked out the following

row 70 lbs 3 set @10 reps

clean and press 3 sets @6 reps {weight feels really heavy with this short bar}

curls 4 sets to exhaustion with the 25lb

front and side raises 3 sets @10 reps

All in all very good workout

had to work all day today . Didn’t feel like driving to gym.  I feel like working out though.  Guess I’ll go  down to the dungeon and dig out curl bar and plates.  Wish I had a workout room . Guess its looking like curls, rows and snatch and presses.  huhhh where’s my motivation.  lacking today. tired  Dedication though is kickin motivation in @$$. Let me get started.