marcodeniro’s Tansformation log

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

Yes I admit I ate 3 pieces of church’s fried chicken. It was good too. Something in me made me go try to burn it off.  So I proceeded to gym. Walked up to precor ellyptical something a lil different from my cybex arc trainer. I liked it. I can go backward to get diff range of motion for my bad knee.turned on the Ipod  put daft punk on and techno’ed it for an hour and a half to burn 1407 calories. This horse (ellyptical) rides and burns calories a lil diff from my usual oddly it seems like the same workout effort. At least betwwen my actual cardio calories i should have burned that chicken to ashes Not counting after burn which should be good for at least 200 calories. I am going to measure it one day just to see. I got my heartr rate up to 172 for about a min. I feel great

3 pieces of churches fried chicken and I only did 300 cardio calories 2 day. Boy was it good. Guess I have to do some extra cardio tommorow or maybe 2 nite is my IPOD charged. hmmmmmmmmmmm maybe eat 1 more piece and go bust it out 2 nite.

Decisions decisions decisionsm Oh well IPOD is half charged let me go bust it  out

Its been a lil more than 3 weeks since The return. Extinction Agenda is under way. I’ve gained 7 pounds. I haven’t loss any inches around the target area. Or anywhere else for that matter.  I will take measurements tommorow with some  here and now pics. Can’t really call them progress now can we! But its going to happen Just make sure u dont miss it! I have been intaking @ least 300g of protein for the last 2 weeks. I am out of ISOPURE finally (yuck).My cardio  I burn @least 2000 calories a day on machine. Not counting workouts. This week I will see How much i burn during workout. My obliques and first two rows of abs look nice when flexed. So I do see a change. A big change gonna come soon

So heres to the BIG CHANGE   hip hip goodbye PEACE