Pushing past the limits

My training has been off the charts over the last few weeks. Here are some of the changes I've been making:

1. Diet - I've been adding more meals per day and ensuring that I get at least three food meals and I aim for 50g of protein per meal.

Tomorrow I'm going to institute a new change. I'll be taking two real food meals to work with me.

My day will look like this:

1. 2 whole eggs, 6 egg whites

2. 7oz Chicken Breast, 2 scoops of PB, 40z of asparagus

3. 7oz Chicken Breast, 2 scoops of PB, 40z of asparagus

4. 2 scoops of Evopro Protein powder, 2 scoops of PB

5. Tuna + Veggies (undecided which yet)

6. (PWO) 2 scoops of Evopro, 2 scoops of PB.

Today I trained shoulders like a beast and I've figured out something. You have to be intentional about your workout - forget all of the weakness that enters your mind telling you that you don't want to finish the training. Forget all of the excuses that plague you. Get in there and truly focus on each exercise. Look in the mirror and imagine yourself reaching your goals - envision that body you've been fighting for. Then and only then will you break through your plateau. Make it count every time and the goals will slowly come into reach.

I'm going to post some progress pics on this blog moving forward. I want there to be proof that the 10x3 system is the real deal.

Long life the best life - short live the waste.

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Pain is Temporary - Glory is Forever

Just finished yet another workout. Hit Chest and Back 10 X 3 style.

Here's what I did:

Chest:

Incline DB Press 70lbs for 3 sets

Flat DB Press 70lbs for 3 sets

Incline Flye 35lbs for 3 sets

I pushed myself to failure on the DB Presses because I really want to trigger some new growth in my upper pecks. I don't want the normal slant that most guys have, I want the hardcore full chest.

Back:

Wide grip pull-ups to failure 3 sets

Seated Cable Row 3 sets @ 140lbs

Deadlift 3 sets @ 185 lbs

I brought my deadlift up again this week - I did 135 last week but even with that I want my lower back to be nice and developed for a full back, not just nice lats.

Diet was a little skewed due to my sucky work schedule, but I once read that if you miss a meal don't sweat it, just get back on the train for the next meal and that was what I did. Since I'm doing 50g of protein per meal, I still end up with a bit of 200g of protein every day.

Time to clean my room and shower before bed so this is Markito Muscle signing off!

Got questions, hit me up!

@markitomagic on twitter.

When I say "F" I mean...

...quite a few things.

1. FOCUS - too many guys come into the gym with other motives other than working out. Focus people. You are only there to improve yourself, the others around you don't matter. Get the most out of each rep and each set. Dorian Yates once said "If you aren't training at 100% you are wasting your time".

2. FORGET - forget what happened before you got here and forget about what you think will happen when you leave. Just pay attention to what's at hand. Oh yeah, and that guy screaming at the weights or that girl in the revealing gym attire...forget them too.

3. FINISH - complete the workout. Sometimes I train through fatigue, set backs, dizziness and other stuff that would be seemingly crippling. If you are injured stop for your own benefit, otherwise get in there and push yourselves to the finish line.

Leg Day

Did my first leg day in about 3 months. I had some ankle, knee and hamstring injuries that had been preventing me from training my wheels but today I really focused on getting some super deep squats (even though I had to use much lighter weight) and I got some great single leg deadlifts in!

I felt like I was going to through up then I thought about Arnold's voice reminding me that throwing up is just a part of the magic.

Now I'm off for the rest of the weekend, gotta keep my protein counts high!

Keep the party going or stay home and sleep - either way I'll be training.

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Train insane or remain the same

As my tray of chicken breasts cook, I'm going to write a quick post!

I've been training exceptionally hard...in the kitchen! I've been forcing myself to have proper nutrition during the day and replaced a few of my whey protein meals with more real food. I am actually happy about that.

I work in an office and can't have multiple lunches (not really feasible) so I have taken to the following pattern:

1. Breakfast - Egg whites (and carbs on off days)

2. Lunch - Chicken or tilapia, asparagus and PB

3. Shake

4. Shake

5. Chicken or tilapia and PB

6. Shake

I am working on getting making it a 4/2 ratio of meals to shakes. The shakes are very convenient and enable me to keep my protein levels as high as I want. Currently they are hovering between 250 and 300g a day, which is right where I want them.

I trained arms pretty hardcore today. I also learned something about triceps - try to get a full extension on rope press downs, even if it means going lighter. Who cares how much is on the stack if your arms look amazing.

Train hard or go to sleep (or train hard THEN go to sleep).

Be well!

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Nobody's gonna mess with me because I'm a monster

Today I trained shoulders and traps 10 X 3 style and I loved it. I've been pushing out some standing shoulder presses that I saw Lou Ferrigno do in "Pumping Iron".

Sometimes in the gym I have to say "F" them all...or really "F"orget them all so that I can stay focused. When you work out at a public gym you get a lot of guys in there trying to prove they are the "stuff"...I don't have to prove it to them - only to the judges. I'm trying to bring a new direction to my physique. I really like the way Frank Zane looked when he competed. I want that type of build - so I am really focusing on bringing up my upper body while not trying to grow my legs too much.

Meals have been great today:

1. 6 Egg Whites + 2 Whole Eggs

2. 2 scoops of Muscle Milk

3. 6oz of chicken + 2 scoops of PB + 4oz of Asparagus

4. 60z of chicken + 2 scoops of PB

5. 60z of chicken + 2 scoops of PB + 3 slices of whole wheat bread (PWO)

6. ??? (if I am still awake at 11:30 I'll have a shake).

Keep lifting hard and remember that you'll only achieve what you believe you can.

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Something to grow on

After washing a ton of dishes I'm preparing some Tilapia for tomorrow's day of training.

My diet has been pretty bad today but I'm going to attempt to eat clean until dinner Saturday night but the rest of the time keep my diet super tight.

Tomorrow's training includes back and chest with a side of jump rope cardio. That stuff is the secret sauce of cutting, I'm telling you!

More details to come!

Good girl gone bad? Wait...I mean I have been training hard!

Weekend update!

Been hitting the 10 X3 plan pretty seriously (pronounced "ten ex three"). This is probably the best system I've made up to this point! The only thing missing is for me to get rich from it lol.

But seriously - smashed arms today and did 30 mins of cardio (on the STAIR MASTER!!). Every time I think about cheating on my diet I start to think about what it feels like to have my six pack and then I grab my shaker cup and go to town on some Syntha 6.

Here's what I ate today:

1. 2 cans of tuna w/4oz of Asparagus

2. 2 scoops of whey protein + 2 spoons of natural pb

3. 2 scoops of whey protein + 2 spoons of natural pb (Pre-Workout)

4. 7oz of Tilapia + 2 spoons of natural pb + 3 slices of whole wheat bread (Post-Workout)

5. ???

6. ???

There may be a small popcorn light butter + small diet coke in my future if I go to the movies with the love of my life.

I will not give up on this goal.

Weight? Approx 216

Stay tuned! Show me some love!

I will find a way to turn you into a monster

So much has changed! I used to be on the track to getting a couple of top 5 finishes in 2011 and now it looks as if I won't even be competing in 2011. But on the bright side, I'll be getting married this year! So that's something to celebrate.

In the mean time, I'm working on my beach body. I'm not so concerned with have super ripped legs or back, just a nice body I can flaunt on the beach while on my honeymoon with my future wife! Then when we get back, we'll train for the 2012 season together - this I can't wait for!

I'll be updating this blog regularly with some pics since I ballooned from a nice and lean 188 to a pudgy 216 lol.