Marzouk Making you LEANER and then BIGGER

Training
561

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I hope so.

Yeah no problem.

Typical push 2 day;

-Legpress: 5 x 20 - 3,4,5,5,5, (pps)
-Inclined dumbell pres : 4 x 10 1 warmup then ramp up to 100lb d-be;
-Decline barbell press : 3 x 12 - 185,185,225
-Pec deck : 3 x 15 - about half the stack?
-Dumbell shoulder press : 2 x 10 - 55lb, 65lb
-Bent over lateral raises : 4 x 15 - all sets with 10lb d/bell with a squeeze.
-Side lateral raise 3 x 15 all with 25lb dbell
-V-grip pushdown : 4 x 12 - 3/4 of the stack
-Crodova extension, singele arm with a twit and squeeze, 1/4 of the stack o the crossover.

562

[quote]Marzouk wrote:

[quote]willden wrote:

[quote]Marzouk wrote:
Someone needs to call me a fat fuck soon! Don’t take compliments well![/quote]

still fat[/quote]

:slight_smile: [/quote]
Looking like Rasputia!! SMH!!!

563

[quote]Marzouk wrote:

[quote]Gambit_Lost wrote:

[quote]Marzouk wrote:

Only thing is, my wife might divorce me if I say it doesnt fit my macros 1 more time! :p[/quote]

LOL, I’ve had this conversation many a time. Hell, I’ve even written diets with guestimates as to what her macros.

[/quote]

Thnaks alot!

Yeah i know what you mean, she’s gone for the next 2 months anyway so it’s train,work,eat,sleep, repeat. [/quote]

Conversation from 20 min ago.
“Honey, I just made banana bread, would you like some?”
“No thanks, maybe Saturday.”
“BUT…I made it for yoooooooooouuuuuuu!”

lol.

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I was wondering about this too. Do you have a log Marz? (I should start one again myself).

564

[quote]Gambit_Lost wrote:

[quote]Marzouk wrote:

[quote]Gambit_Lost wrote:

[quote]Marzouk wrote:

Only thing is, my wife might divorce me if I say it doesnt fit my macros 1 more time! :p[/quote]

LOL, I’ve had this conversation many a time. Hell, I’ve even written diets with guestimates as to what her macros.

[/quote]

Thnaks alot!

Yeah i know what you mean, she’s gone for the next 2 months anyway so it’s train,work,eat,sleep, repeat. [/quote]

Conversation from 20 min ago.
“Honey, I just made banana bread, would you like some?”
“No thanks, maybe Saturday.”
“BUT…I made it for yoooooooooouuuuuuu!”

lol.

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I was wondering about this too. Do you have a log Marz? (I should start one again myself).

[/quote]

Yeah tell me about it, especially when it comes to flap jacks and welsh cakes (don’t tell your wife they will ruin your life).

I don’t have a lot at the moment it’d be quite boring i think n would bore the hell out of me writing it as well. I pretty much do exactly what Zraw laid out for me.

565

[quote]Marzouk wrote:

I don’t have a lot at the moment it’d be quite boring i think n would bore the hell out of me writing it as well. I pretty much do exactly what Zraw laid out for me.
[/quote]

This is always why I walk away from them… Also I write stuff down in my notebook normally, so I kinda feel like I’m re-creating here for little purpose. So I completely understand what you are saying.

That said, I know I’d like reading a bit about your #s on a thread like this.

566

[quote]Marzouk wrote:

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I hope so.

Yeah no problem.

Typical push 2 day;

-Legpress: 5 x 20 - 3,4,5,5,5, (pps)
-Inclined dumbell pres : 4 x 10 1 warmup then ramp up to 100lb d-be;
-Decline barbell press : 3 x 12 - 185,185,225
-Pec deck : 3 x 15 - about half the stack?
-Dumbell shoulder press : 2 x 10 - 55lb, 65lb
-Bent over lateral raises : 4 x 15 - all sets with 10lb d/bell with a squeeze.
-Side lateral raise 3 x 15 all with 25lb dbell
-V-grip pushdown : 4 x 12 - 3/4 of the stack
-Crodova extension, singele arm with a twit and squeeze, 1/4 of the stack o the crossover.
[/quote]

Appreciate that.

If I remember correctly, you’re pretty strong, repping 315 on Bench and DL’ing over 4-5 plates, right? Since working with Zraw, have you noticed strength increases? Have you had to lower the weights to focus on the muscle more?

567

[quote]Marzouk wrote:

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I hope so.

Yeah no problem.

Typical push 2 day;

-Legpress: 5 x 20 - 3,4,5,5,5, (pps)
-Inclined dumbell pres : 4 x 10 1 warmup then ramp up to 100lb d-be;
-Decline barbell press : 3 x 12 - 185,185,225
-Pec deck : 3 x 15 - about half the stack?
-Dumbell shoulder press : 2 x 10 - 55lb, 65lb
-Bent over lateral raises : 4 x 15 - all sets with 10lb d/bell with a squeeze.
-Side lateral raise 3 x 15 all with 25lb dbell
-V-grip pushdown : 4 x 12 - 3/4 of the stack
-Crodova extension, singele arm with a twit and squeeze, 1/4 of the stack o the crossover.
[/quote]
This day takes by far the longest for me, what about you?

568

I will get back with you hopefully tomorrow, if not its gonna be friday

been crazy busy since coming back from cuba

569

[quote]Spidey22 wrote:

[quote]Marzouk wrote:

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I hope so.

Yeah no problem.

Typical push 2 day;

-Legpress: 5 x 20 - 3,4,5,5,5, (pps)
-Inclined dumbell pres : 4 x 10 1 warmup then ramp up to 100lb d-be;
-Decline barbell press : 3 x 12 - 185,185,225
-Pec deck : 3 x 15 - about half the stack?
-Dumbell shoulder press : 2 x 10 - 55lb, 65lb
-Bent over lateral raises : 4 x 15 - all sets with 10lb d/bell with a squeeze.
-Side lateral raise 3 x 15 all with 25lb dbell
-V-grip pushdown : 4 x 12 - 3/4 of the stack
-Crodova extension, singele arm with a twit and squeeze, 1/4 of the stack o the crossover.
[/quote]

Appreciate that.

If I remember correctly, you’re pretty strong, repping 315 on Bench and DL’ing over 4-5 plates, right? Since working with Zraw, have you noticed strength increases? Have you had to lower the weights to focus on the muscle more?[/quote]

I feel my strength has decreased due to the higher reps, i normally stick to the 6-8 range and Zraw has me doing more of the 10-15 range so naturally the weights are lower than im used to. Saying that it does give u opportunity to really focus on the muscle and work on mmmc as well.

Plus with being in a deficit for 8 weeks it’s natural i’d get a little weaker.

I could bench 3 plates plus and was on my way to a 6 plate deadlift before this diet, but my priorities have change, once im healthier and in shape i’ll focus on my strength again.

One thing i have notice is im more resistant to lactic acid and my endurance is up a lot. 20 reps on the leg press, and especially the 15 rep leg extension used to be hell to get through through pain, not they just feel like a normal set.

Thats what happens when you don’t go over 8 reps for 10 years lol!

My plan is lose this useless fat, get my metabolism and hormone profile, leptin sensitivity and insulin sensitivity back on track then i’m guna unleash the wrath of god on muscle building.

When im in a surplus and train hard i can gain pretty easy, i just never had the right combination of diet and training, but all that has changed. Looking at my dad i have the potential i just need to unleash it!

570

[quote]chobbs wrote:

[quote]Marzouk wrote:

[quote]Spidey22 wrote:
You’re going to look absolutely stupid shredded. You already look pretty damn thick through a high level of BF.

Could you post a workout for us? Like with weights used and such? [/quote]

I hope so.

Yeah no problem.

Typical push 2 day;

-Legpress: 5 x 20 - 3,4,5,5,5, (pps)
-Inclined dumbell pres : 4 x 10 1 warmup then ramp up to 100lb d-be;
-Decline barbell press : 3 x 12 - 185,185,225
-Pec deck : 3 x 15 - about half the stack?
-Dumbell shoulder press : 2 x 10 - 55lb, 65lb
-Bent over lateral raises : 4 x 15 - all sets with 10lb d/bell with a squeeze.
-Side lateral raise 3 x 15 all with 25lb dbell
-V-grip pushdown : 4 x 12 - 3/4 of the stack
-Crodova extension, singele arm with a twit and squeeze, 1/4 of the stack o the crossover.
[/quote]
This day takes by far the longest for me, what about you?[/quote]

By far the longest day, make sure i get to the gym a little early the day of this workout, by the end of it i’m fucked.

571

[quote]zraw wrote:
I will get back with you hopefully tomorrow, if not its gonna be friday

been crazy busy since coming back from cuba[/quote]

No problem!

572

Marz, I know you aren’t so into the skipload… have you tried drinking a bunch of high quality beer? You get your carbs and drunk… i miss beer :frowning:

573

[quote]1 Man Island wrote:
Marz, I know you aren’t so into the skipload… have you tried drinking a bunch of high quality beer? You get your carbs and drunk… i miss beer :([/quote]

If only! Sounds awesome, i don’t think i’d sneak it past Zraw though lol.

574

Measurements.
Calf: 18.5
Chest 45.5
Naval: 39.5
Bi 18
Thigh: 29

Jun-23 235.84
Jun-24 235.84
Jun-25 234.30
Jun-26 233.42
Jun-27 232.76
Jun-28 231.00

Had to workout at home twice this week, petrol shortage and my country is burning. Just thought i’d let u know.

575

[quote]Marzouk wrote:

Had to workout at home twice this week, petrol shortage and my country is burning. Just thought i’d let u know. [/quote]

I hope you are doing alright man. Take care of yourself.

576

[quote]Gambit_Lost wrote:

[quote]Marzouk wrote:

Had to workout at home twice this week, petrol shortage and my country is burning. Just thought i’d let u know. [/quote]

I hope you are doing alright man. Take care of yourself. [/quote]

its all good, will pass in a few days, working out at home sucks dick though.

577

Any guidance?

578

Man there is some crazy shit going on in Egypt.

Was thinking about this thread when I was at work reading about the rioting.

579

No pics?!

580

[quote]sexyxe wrote:
Man there is some crazy shit going on in Egypt.

Was thinking about this thread when I was at work reading about the rioting.

[/quote]

Yeah its a bit fucked up at the moment, my office is around the corner from one of the biggest protest areas (presidential palace) so i can’t really get into work, and my gym is pretty much next door. Which sucks tbh. It’l pass i guess.