Merk's Death Log

[Merk0135]

Well, I can't give an exact correlation on my strength gains because my rep scheme is different.

I can correlate the military press though. before I was stuck at 135 for 6 reps fresh. Now I can do 160 for 6 reps after 7 sets of heavy benching exercises.

My deads have increased from 335 to 355 for 2-3 reps.

My squat has taken it's time coming back since I took my week off. It seems that lift suffered the most from me getting sick.

Bench I was stuck at 230 for 6 reps. I haven't tried 230 in this routine but I'm pretty sure I've blown by it.

[Merk0135]

Here are some numbers to think about from what I started doing at the beginning of this routine to now:

Sumo Deads: 345-365

BB Rows: 210-225

BB flat bench: 250-265

Deads: 335-355

Squats: 285-300 (although I had squated 295 in the desert before I left)

BB Military press 135-165

Those numbers are from Feb 15-Mar 20. Pretty impressive for a month now that I'm looking at it, LOL.

[Merk0135]

Thur: Heavy Leg/light pull - 20 min cardio

100 rep squat routine:
155 - 4x20
W.T.F? Jlo is an azzhole! I could only do 80 as if it weren't for the safety bars I would have fallen flat on my face after the 4th set. I tried doing the 5th set but I was still naseaus and my left hip ached in pain. I guess 155 was too heavy but I didn't want to be a puss and do 135, LOL.

Leg Press:
580x6
580x6
580x8
I wasn't doing widows today, lol.

SLDL:
300x3
305x2
310x1
I changed my form on these and spreading my feet out a lot wider and pointing my toes out wider as well. I feel them a lot more in my hammies but I can't do as much weight this way.

DC Standing Calf Raise:
240x9
240x8
240x8

Seated Calf Raise:
135x8

Abductor/Adductor:
2 eachxfailure

Speed Deads:
205x12
215x12
225x10

Cable Rows:
160x12
180x9
180x9
Haven't done these in a long time and decided to give them a try in place of T-bar rows today.

Close Grip Pull-ups with Palms facing in w/5 sec neg
bwx4
bwx4
bwx3
I actually wen't to a wide grip on the last set to try something new.

EZ-Bar Curls w/wide grip
115x10
115x10
115x8
I'm going to stick with the ez-bar until I plateau on it. They seem to be working well for me at the moment.

LOL@100 rep squat routine. That chit is no joke. I've never felt so sick after an exercise.

[jlozan84]

Originally Posted by Merk0135

Thur: Heavy Leg/light pull - 20 min cardio

100 rep squat routine:
155 - 4x20
W.T.F? Jlo is an azzhole! I could only do 80 as if it weren't for the safety bars I would have fallen flat on my face after the 4th set. I tried doing the 5th set but I was still naseaus and my left hip ached in pain. I guess 155 was too heavy but I didn't want to be a puss and do 135, LOL.

.....

LOL@100 rep squat routine. That chit is no joke. I've never felt so sick after an exercise.

lol - why, thank you ;-) I love it.

[Merk0135]

Originally Posted by jlozan84

lol - why, thank you ;-) I love it.

lol, there was a guy squatting next to me and he asked why I didn't throw more weight on there. LOL, I asked him if he's ever done a 100 rep squat routine and his obvious answer was no. I told him there was a point to them; although, for the life of me I couldn't think of what it was other than to make yourself feel sick.

[musclesntx]

Bro,
You do cardio with every workout? I'm all for the heart being as strong as possible, but do you think the amount your doing may be detrimental to your strength/size gains? You're already so lean, so I don't see it as necessary for fat control.

I haven't been through your entire routine and I'm not sure about the intensity, I just noticed over the last week that you were doing it with the workout.

What are your size numbers? What are you hoping to attain?

BTW, congrats on the great AF Escape. Feels good, I know.

[musclesntx]

BTW, I heart the 20 reps x 5 squats. For some reason, I did 225x20x10 the other day and had to lay in the floor between sets 7, 8, and 9. I actually got the damn chills after the last one. MISERABLE. The next few days was just death on my legs. Not really a soreness as much as having no energy/strength. Coincidentally, I came down with a mean case of the flu 2 days after.

[Merk0135]

Originally Posted by musclesntx

Bro,
You do cardio with every workout? I'm all for the heart being as strong as possible, but do you think the amount your doing may be detrimental to your strength/size gains? You're already so lean, so I don't see it as necessary for fat control.

I haven't been through your entire routine and I'm not sure about the intensity, I just noticed over the last week that you were doing it with the workout.

What are your size numbers? What are you hoping to attain?

BTW, congrats on the great AF Escape. Feels good, I know.

I understand the cardio will effect some of my size/strength gains. I like to stay lean. I do take 45 grams of BCAAs pre-workout, 25 grams pre-cardio and 25 grams post-workout. What I'm looking to attain is increased muscle mass while losing or maintaining my bf%.

[Will100]

Originally Posted by musclesntx

BTW, I heart the 20 reps x 5 squats. For some reason, I did 225x20x10 the other day and had to lay in the floor between sets 7, 8, and 9. I actually got the damn chills after the last one. MISERABLE. The next few days was just death on my legs. Not really a soreness as much as having no energy/strength. Coincidentally, I came down with a mean case of the flu 2 days after.

your a monster and i envy u....LOL!!! u got the fvckin chills....unreal...UNREAL...lmao hahahaha

[Merk0135]

Fri: Light Push/Abs - 30 min cardio

BB Flat Bench:
205x9
205x7
195x8
185x8

BB Decline:
190x10
190x9
190x9

Arnold DB Press:
55x9
55x7
55x8

Power Partials:
50x10

Skulls:
75x9
75x7
75x7

[musclesntx]

Originally Posted by Merk0135

I understand the cardio will effect some of my size/strength gains. I like to stay lean. I do take 45 grams of BCAAs pre-workout, 25 grams pre-cardio and 25 grams post-workout. What I'm looking to attain is increased muscle mass while losing or maintaining my bf%.

I hear you, but I think you could get that effect without going overboard with the cardio. You're a pretty lean guy, and I believe you'd surprise yourself if you cut a session or two out. Or just maybe cycle it (2 weeks on, one-2 weeks off). I'd have to get more familiar with your frame and such, but you seem to have a good starting point.

Damn, 45g - I wish I could stomach that! I used to be able to, but I can't for some reason now (I think my bcaas are bad).

Will,

I got a rush so much today after doing a final set of ez bar curls that it happened again. It's almost a light headed, vomiting feeling... Supposedly a hormone burst, I think it's just running out of gas. lol

[jlozan84]

Originally Posted by Will100

your a monster and i envy u....LOL!!! u got the fvckin chills....unreal...UNREAL...lmao hahahaha

He's f*cking nuts man.

200 reps of 225 Boyd? You are crazy man.

[musclesntx]

Originally Posted by jlozan84

He's f*cking nuts man.

200 reps of 225 Boyd? You are crazy man.

Maybe next time I'll do them consecutively...
I wish I could do that.

I just watched Rocky Balboa - I might load the bar up and try it right now!!!

[Merk0135]

Originally Posted by musclesntx

I hear you, but I think you could get that effect without going overboard with the cardio. You're a pretty lean guy, and I believe you'd surprise yourself if you cut a session or two out. Or just maybe cycle it (2 weeks on, one-2 weeks off). I'd have to get more familiar with your frame and such, but you seem to have a good starting point.

Damn, 45g - I wish I could stomach that! I used to be able to, but I can't for some reason now (I think my bcaas are bad).

Will,

I got a rush so much today after doing a final set of ez bar curls that it happened again. It's almost a light headed, vomiting feeling... Supposedly a hormone burst, I think it's just running out of gas. lol

I don't know how accurate those hand held bf calculators are but the guy in the gym swears the one they have is almost spot on. Anyway, I held it and it said I was around 7% bf. I don't believe it, I'm lean but if I'm 7% then I have horrible genetics for fat around my mid-section.

[musclesntx]

Originally Posted by Merk0135

I don't know how accurate those hand held bf calculators are but the guy in the gym swears the one they have is almost spot on. Anyway, I held it and it said I was around 7% bf. I don't believe it, I'm lean but if I'm 7% then I have horrible genetics for fat around my mid-section.

Send me a closer pic and I'll tell you what I think. You do look lean in the pics that are on your avatar. The handheld bf things are decent to show progress (to see where you start and to see that you are losing fat) but I've seen a lot of cases where they're way off (one of my trainers has one at the gym).

From what I can see, I definitely don't think you're in double digits.

[Merk0135]

Mon: Heavy Pull/light leg - 20 min cardio

Con. deads
315x3
345x2
355x2
365x1
Meh, my form was horrible. I think I'll go back down in weight next week and work on it. I think part of the problem is the shoes I wear and the fact my left hip is decimated at the moment.

Yates:
225x6
225x5
225x5

Chins:
bwx6
bwx5
bwx5

Bent over Rear Delt Raise:
50x10

Ez-Bar curls w/close grip
125x8
120x8
120x8
I'll go back to BB curls next time.

Box Squats:
I couldn't really do these, my hip is fried

Leg Press:
600x6
600x6
600x6

SLDL:
315x2
315x2

DC Standing Calves:
240x9
240x8
240x8

Seated Calves:
225x12

Abductor/Adductor:
2eachxfailure

I think the only way my groin is going to feel better is if I give it some rest. Of course I don't want to do that so I'm not sure what I should do. Maybe I'll just take it easy on my legs for a couple weeks. Power Hack machine doesn't seem to hurt it, so I might stick with that for a little while. Anybody have any suggestions?

Boyd, I'll get some pics soon.

[Noir]

Originally Posted by musclesntx

Maybe next time I'll do them consecutively...
I wish I could do that.

I just watched Rocky Balboa - I might load the bar up and try it right now!!!

Lol I ended hurting myself after that movie It was abit too inspirational.