marcodeniro’s Tansformation log

So today I get a call @ 5:30 in the mornin crack of dawnin  I’m yawnin wondering who is this callin me and why.   The 17 year old kid that did cardio next 2 me last night, wants an early start before school. d@mn why did i say I was down for a morning workout  Mind u, this is the same one that  cranked out 7000 cpm on the ellyptical. So i pick him up and get to the gym  at 6:15 . We start off with 30 min of cardio. I busted 670 cal@ 1 mile.  Hoped off and did ab workout .

leg raises .—–the way i do my leg raises  is i raise up about head high and then pull to my chest almost like a crunch.  I had a problem doing 5 sets @ 10 rep but did it.  Feeling stitches or cramps @top and middle abs.

weighted ab crunch 100 reps  whole stack

obliques 50 each side @60 pounds

finished that and jumped back on my steed and cranked out another 40 min burning 725 cal and running 1.45 miles . Youngster had a lil prob keepin up . But he hung in there. Thats just the beggining of the day.  Look for a job maybe hit the gym again later on. till then 

before pics will b taken maybe 2 morow

 3:00pm  start supping. Took One Peaspoon some bcaa ribose aspartic acid and creatine. Waiting waiting waiting. Um NO BUZZ oh well, let me get 2 da business@ hand. 4:30 clock in @ gym  Started my workout out on my trusty steed (cybex arc trainer ellyptical ) 15 minutes and 350 cal lighter I moved on to my chest workout.
started warmup with pec dec 100lbs @ 30 reps
decline 135 10 reps xplosive for the first 5  (xplosive -throwing them up as far as u can and then catching them )
145 8 reps xplosive for the first 4
145 8 reps xplosive for the first 3
incline 95 10 reps xplosive for the first 5
105 8 reps " "4
115 8 reps 4
125 6 reps 2 xplosive
135 4 assisted reps
Iso chest press ( hammer strength) 45 @10 reps 3 sets
Pec dec 150- 180 4 sets 10 8 6 4 reps PERSPECTIVELY
Go back over to my trusty steed and crank out an hour and 20 min burned1550 calories Highest cal per min speed was 3500cpm for about 15 seconds. A youngster got it up 2 7000cpm he cranked out 1500 in an hour . Show off.   my most calories burned in an hour is 1800 so there. This workout is just for my teardown phaze I need to get a better one for building up.  Any way i hit the showers and went swimming swam an 800- 20 lap. wow Had to be the PEA and extra energy from supping, I usually only do 10 laps. I was like the energizer bunny goin and going and…….til i started cramping first it was the foot then hands and arms . OMG wtf did i do my ass to my calves are smoking so frickin sore. Please oh please let me able to goto that party on saturday. Hopefully i can move.

Its been two days since my intial workout . Upon Waking able to get up and move around . Feeling Sore. Its the delicious type soreness from a good workout, not the soreness of a beginner tear down workout. Able to move Limbs without pain. So far it seems to b working The HALO that is. Usually 2 days after begginer workout I would be stiff. Going to do a big chest workout today. Looking in my mags 4 a good one. I will really be able to tell after today. I usually blast my chest . The pain from recovery foes not hinder my movements or affects me if I have to work. Hopeing 4 da best. OUT

Started today off  with a Pea spoon  glycine lycine and vit c and my fat burners.Since I am unemployed right now it helped me "STAY UP". Filled out a bunch of apps cleaned my rims so I can put my 17’s on my truck for the winter. Trying to get mentally prepared to dissassemble my dash soas 2 put in a heater core . FUN FUN FUN . Anywho Just finished shoulder and leg workout. I say these are workouts loosely. I work the muscle for a couple of sets with 10 reps and then move on to a different excercise not much structure. Just excersices to get the muscles broke down so I can start building them up. then I am going get structured. However I took a scoop and a half of halo Artic fruit punch YUM. A lil more soreness starting to set in. Hope this stuff delivers. Anyway after it all said and done today." Today was good day" I didn’t even have to use my AK

Took about a gram of Pea with preworkout cocktail. To try to increase my mind muscle connection.Did  intensive bis,lats,tris and back workout. I did hit them hard getting full range of motion and squeeze @end of reps to the point that it hurt so good. My cardio was intense also and more focuses I even did extra 15 min  of rowing.

Its been a long time time. I should’ve left you. without a diet plan or something to step to. Now i’m fat again………Oh well time to make some changes.  X-cellent workout today. I’m sure i’m going to pay 4 it 2 morrow. I did bis tris back and lats and 10 min warmout on cybex ellyptical and then 45 min of HIIT aft workout followe by 15 min of rowing oo yea . Hope I can move 2 morrow . I have to change my heater core in my truck. I feel soooo good now. My legs are glowing from my buttocks to my cankles -(say with a forrest gumb voice) .  Anywho here and now starts another journey of Marco bringing sexy back 2 his world. R U ready 4 this

Its been roughly over two months  and man do I miss working out. My deck season will be over last week of nov.I will be  setting new goals and starting off with new pics I am quite curious to see how long/quick gains are. I will also start early and get the whole soreness thing over early this year again.