marcodeniro’s Tansformation log

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

We have goals.  We have intentions.  Most of the time we even have the means, determination,motivation etc .etc.  to accomplish these goals.  But what happens when the universe poops on us and then continues to poop on us.  Sometimes its a matter of finding out what is blocking God blessing. Is it the way we live our lives?  Are we going against the grain of things ?Is it Karma  What? Othertimes  times it just a little bump in the road. It might Be we are not noticing signs. Sometimes we might just have to take that poop and figure just what to do with it. Lets market it and sell it as…….One thing for sure. There is always somebody worse off dealing with worse issues fighting to make it happen. Life is truly an humbleling journey. I am reminded of the man Job . everyone told him to curse God and die after his money was wiped out then all his family killed and then he was afflicted with a great painful sickness. He stayed true. and was rewarded 100 fold.

Perseverance is not always easy and doesn’t come with grandiouse rewards as we would like. It however is necessary in these times.things change daily. So I am going to take day by day and try not to be over anxious. but still work toward my goals.  I WILL SUCCEED

I did 2 workouts and 2 cardio sessions. I burned off a pound today . I did over 3600  calories in cardio alone. This is momentous 4 me since i had to drag my sore @$$ to the gym this evening. I am hoping to continue that for another 4 days. Man am I hungry I managed to down at least 349 grams of protein to. Thats a feat to. To eat every 2-3 hours and eat properly. which I still need to learn. I am going search forums  how to incorporate carbs and fat into my diet  Man my legs are sore from cardio. well let me get rest 4 another day

I mean what gives. I guess it working out with people stronger than me. First time I felt I was in the way. I coundn’t hang. the feeling if inadquency was strong. I am glad I am strong mentally and will not let something as insignificent as this stop me from acheiving my goals. I’ve just got to get stronger. I will . I will succeed I will acheive