[Big Marcco]

Hallo, I am new here. Thank you for this beautiful forum. It's very interesting to read your logs. I decided to write my training. I have been training for 5 years, with 2 breaks. My measures: 190cm/100 kilos. (how to translate into ibs???)

(Sorry, my english is not so gut it is not my native language. I hope you will a little understand)


My workout: bodybuilding split 3+1

A: chest, biceps, triceps
-bench press 5x
-incline bench press 3x
-dumbbells 3x

-barbell Curl 4x
-dumbbell curl 3x

-Barbell Close Grip Bench Press or Barbell Lying Triceps Extension 4x
-Cable Pushdown 4x


B: quadriceps, hamstrings, calves

squat 5x
leg press 3x
split sguat 3x

lying leg curl 5x

seated calf press


C: Back, shloulders

barbell bent-over row 5x
front pulldown 4x
cable seated row 4x
hyperextension 4x

barbell or dumbbell shoulder press 5x
Dumbbell Lateral Raise 3-4x

Bar Shrug 4x

[mvsf1]

Hi mate. Welcome to BBD, hope you like this forum. It's very easy to translate kg to lbs (I do this more than once a day.. hehehe)

1 kg = 2.2 lbs

Why don't you post weights in each exercice? Tnx 4 sharing!

[Big Marcco]

Oh thank's.

I will post it, but I am going to start tomorrow. This is only training plan.
My old max: 1 week ago, I have finished lowering diet - my power went down

BP: 125kg (275)
Dl: 180kg (396)
SQ: 155 kg (341)

[BigBen]

Lookin foward to this big bro!
AND

[Project Evo]

Welcome to the Training Log Big Marcco, look forward to reading about what you lift and when, sharing your highs and your lows.

[Big Marcco]

Thank you very much. I am also looking forward to sharing my training, my gain or miss.I have for object to get on 10 kilos.

My diet:
300g of protein
800g of carbohydrates
70g of fat

[xtweak05]

holy **** thats a lot of carbs, you'll have no problem growing thats for sure. You have good numbers, whats your bodyfat at right now? are you planning on bulking, if so I could see how when your consuming 800g of carbs a day damn

[Big Marcco]

It's OK 800g of carbs. It's usual for me to consume 800g of carbs. My metabolism is rapid, I have no big problem with bodyfat. I will start slowly, becouse I have just finished lowering diet. 1st Week 500, 2nd 600, 3rd 700 a then only 800. In the past, I sometimes consumed 1000g, but I was geting thick, of course.And I was tired.
I am always hungry

When I have problem with bodyfat, I always practise cardio training 2-3 weeks 60 minutes.

[robcardu]

Welcome here bud, you might need this to transfer into pounds and feet

http://www.albireo.ch/bodyconverter/

keep us updated.

[hypocrisy86]

Nice weights !

keep the hard work uP!

[Big Marcco]

7.7. start of my volume training

CHEST, BICEPS, TRICEPS

bench
10x75kg (165 lbs)
9x85 (187)
6x90 (198)
5x95 (209)
4x100 (220)
4x100 (220)

incline bench
3x7x80kg (176)

dumbbells (light)
3x6x30kg (66)

biceps - barbel curl
10x30 (66)
10x40 (88)
4x6x50 (110)

dambbell curl
3x8x17,5kg (39)

french press
10x30 (66)
10x40 (88)
3x6x45kg (99)

Cable Pushdown
4x7x35kg (77)


TT: 60 minut


-very good workout today. I was 2 day off and it pays off. I was well-rested and lots of power and energy.

[Project Evo]

Quality session Marcco. Using your rest time has certainly paid off bro, smart thinking and good benching. Keep up the excellent work.

[xtweak05]

looking strong man. thats one hell of a session man, everything is looking really great.


still cant believe that carb intake lol

[robcardu]

Intense work out bro, keep it up.

[Nothin' but a peanut!!]

hey bro whoa look at those sets for bench! i like how much you're doing i hope it goes good for you

[Big Marcco]

8.7

Legs

squat
10x90kg (198lbs)
10x110 (242)
9x120 (264)
6x130 (286)
5x135 (297)
4x140 (308)

leg press-light
3x8x200 (440)

split squat
3x10x55 (121)

lying leg curl
2x8x60kg (132)
2x8x55kg (121)

seated calf press
3x8x90kg (198)
3x14x70kg (154)


Very good workout today, despite of hot weather. It was very hard and lot of sweat, but good feeling. The power is coming back Good pumping in my thighs

Thank all for support

[Project Evo]

Very, very good Marcco. Superb workout. That last set of squats must have really fried your legs. keep up the good work mate.

[hypocrisy86]

that is some good squating, :)
With that many sets thats one heck of a session for legs!

keep it up

[Big Marcco]

BACK, SHOULDERS

Front pulldown
10x75kg (165lbs)
2x6x85 (187)
3x8x80 (176)

Lever Bent-over Row
4x6x105kg (231)

cable seated row
8x80 (176)
8x85 (187)
8x90 (198)
6x95 (209)

barbell shoulder press
10x50 (110)
8x60 (132)
6x65 (143)
2x5x70 (154)
8x60 (132)

Dumbbell Rear Lateral Raise
3x12x10kg (22)

bar shrug
6x8-10


TT: 60 minutes

Today no dead lift becouse I was a little tired after yesterday's squating, but quite good training. I had to go to the fitness centrum today, becouse I'll be busy tomorrow...never mind

[Project Evo]

Quality session Marcco, good work all round. Not suprised you were a little tired after the squatting, so well done.

[Rocky]

Good to see your log in here. And impressive it is too. Looking forward to seeing your progress! :)

[Big Marcco]

11.7

CHEST, BICEPS, TRICEPS

bench
10x85kg (187lbs)
7x90 (198)
3x5x95 (209)

incline bench
3x8x80 (176)

dumbells
3x6x30kg (66)

biceps - barbel curl
10x40 (88)
6x50 (110)
3x4x55 (121)

Preacher Curl
3x8x15kg (33)

Barbell Close Grip Bench Press
4x6x80 (176)

pushdown
3x8x20kg (44)

[Big Marcco]

12.7

LEGS, WAIST

squat
10x110kg(242lbs)
10x120 (264)
8x130 (286)
5x135 (297)
5x140 (308)
3x145 (319)

leg press (light)
3x8x210 (462)

split squat
3x10x55kg (121)

lying leg curl
5x6x60kg (132)

seated calf press
10x70 (154)
10x75 (165)
10x80 (176)
2x10x85 (187)
3x12x70 (154)

Cable Kneeling Crunch
2x10x45kg (99)
4x12x40 (88)


-squat: I am satisfied. Next week I'll try 150x2-3

[Project Evo]

Good work yet again Marcco. I see the numbers are getting bigger (and so will you!), especially the squatting. Superb mate.

[MexicanMuscle]

wow, marco i am new to ur log but i can see you are one strong mofo, i can see ur numbers keep getting bigger, great job, great sessions, and keep it up!

[Big Marcco]

14.7

CHEST, BACK, WAIST

Dumbbell bench press
8x30kg (66lbs)
6x35 (77)
5x37,5 (82,5)
4x37,5 (82,5)
5x35 (77)

Incline dumbell bench press
3x6x30kg (66)

incline fly
3x10x12,5 (27,5)

Front pulldown
10x70 (154)
9x75 (165)
8x80 (176)
6x85 (187)

Barbell Bent-over Row
4x7x100kg (220)

cable seated row
8x80 (176)
8x85 (187)
8x90 (198)
6x95 (209)

Weighted Vertical Leg-Hip Raise
5x10-15


-today I have tried combination chest + beck. It was rather hard. Next time I'll keep one big muscle-group + one little

[Big Marcco]

15.7

LEGS

squat
10x110kg (242lbs)
10x120 (264)
8x130 (286)
5x140 (308)
3+1x150!!! (330)

leg press
3x8x220 (484)

split squat
3x10x60kg (132)

Smith standing leg calf raise
4x10x150 (330)

Lying leg curl
10,10,10,8x50kg (110)


Wow!!!! I am most satisfied!! I don't understand why I am improving at squat so quickly!! 3x150kg +1 with help. I have never done it before!!

[Big Marcco]

Originally Posted by Big Marcco

split squat
3x10x60kg (132)

Sorry, in fact it is called Barbell Lunge

[Big Marcco]

16.7

WAIST
Crunch
3x20 + 6kg
2x15 + 6kg



17.7

SHOULDERS, BICEPS, TRICEPS

Smith shoulder press
8x70kg (154lbs)
8x75 (165)
6x80 (176)
5x80
5x80

Barbell front raise
4x8x35 (77)

Dumbbell Lateral Raise
3x8x12,5 (27,5)

Barbell shrug
4x10x95 (209)

Barbell curl
6x50 (110)
5x4x55 (121)

Dumbbell Preacher Curl
3x8x15kg (33)

Barbell Lying Triceps Extension
6x4x55kg (121)

Dumbbell Seated Triceps Extension
3x10x30kg (66)


TT: 70 minut


Very good workout today. Good feeling....

[Big Marcco]

Stop my log becouse of having new very hard job. I have no energy for workout at the end of the day at all.

I will have free time at the weekend and take fullbody workout on sunday. Or body divide in 2 parts. It depends how much tired I'll be.