Mikes Current State and Goals

[LifterMike]

Current stats as of 4/21/04

Benchpress: 195
Squat: 270
Powerclean: 180
Clean/jerk: 155

Weight: 165 lbs.
Little upper ab defiinition
Little mid ab definition
No lower ab definition
Little shoulder definition
Little Calve definition
Bicep: 13" Chest: 41" Waist:32
Goal by 5/21/04

Benchpress: 220
Squat: 285
Powerclean: 195
Clean/jerk: 165
Weight: 175

Medium upper ab definition
Medium Mid ab definition
Little lower ab definition
Medium shoulder definition
Medium Calve definition
Bicep: 14.5" Chest: 43" Waist: 33(hopefully no higher)

No chest, quad, or other definition goals at this time(they are a bit ahead of the areas aforementioned).



Workout:
Monday: Chest, Tricep, Bicep, Shoulders, Abs
Tuesday: Quads, Calves, Neck, Lats
Wednesday: Offday
Thursday: Chest, Tricep, Bicep, Shoulders, Abs
Friday: Quads, Calves, Neck, Lats

4 days a week (everyother day) 1 mile run for cardio.

Diet/supplements: 4 to 5 small meals a day. Approximately 64oz. water a day, more on cardio days. Supplements being used: Creatine Monohydrate, Nitric Boost, 100% Whey Protein, and Hydroxy Cut.

Any constructive criticism is appreciated but not necessary if you have nothing to add, this will serve a useful reminder and progress track.

[LifterMike]

Got a great workout in today, I'm really pumped about getting my goals accomplished, heres what i got done.

Benchpress: lbs. reps

135x10
175x3
165x5
155x8(had help on last two)

Dumbell bench:

45lbs. 2x10

Tricep Press:

3x10 at 35lbs

Biceps:

2x10 at 65lbs 1x8 at 55lbs and 1x6 at 55lbs

Shoulders: Shoulder 21's 3 sets with 10lbs. Tomorrow should be a good lower body workout! :

[LifterMike]

Friday April 23rd:

Deadlift(havent done these in forever!):

175 1x10
185 1x10
205 1x8
215 1x8

Lat Pulldowns:

3x10 80lbs, then 70lbs for last two sets.

PowerClean:

165 1x2 ....Couldn't seem to powerclean today...just one of those days.

Didn't do any calves today still sore since its new for them to be worked.
Ran out of time for neck workout and more lat stuff since the period ended early today...Not a very promising workout today except my back muscles are really tight*lol*. Can't wait for monday for a pumped up upper body workout.

[LifterMike]

Monday April 26th:

Bench: 1x6 warmup 135

165 1x6
165 1x4
160 1x4 My poor bench workout today puzzled me, untill i realized tonight going through the motion(it helps me think when figuring out why im not working a muscle good) and came to the conclusion that i had been lowering the bar below my pecs, instead of above it a little bit, a small error, but it made my workout less effective today

Dumbell Bench
45lbs 3x10

Tricep Extensions
35lbs 3x10
45lbs 1x8

Shoulder 21's(30 reps for me, i do reps of 10 for each set) 3 sets.

Ran out of time for curling, so im going to have to fit biceps in tomorrow somehow, not an encouraging workout today, but my mondays suck sometimes, and the factors of going to bed late and eating a small breakfast probably contributed as well...Hopefully I'll plan more carefully and get a beast workout tomorrow! Wish me luck

[LifterMike]

Tuesday April 27th:

Squats:
1x10 @ 135
1x8 @ 225
1x8 @ 215
1x6 @ 205

Calve Raises:

1x30 @ Body Weight
2x20 @ Body Weight + 25

Lat Pull-Downs:

1x10 @ 80
2x10 @ 90

Offday tomorrow...Ready for a hardcore upper body thursday, and damnit still havent gotten to biceps this week!!!

EDIT: Pulled the dumbbells out of the closet got 4x10 on each arm regular dumbbel curls @ 25lbs.

[jgriffith]

Workouts lookin good man, I would say that doing the same thing monday and thursday might be a little too close, but you dont have a ton of volume here so you're ok I think. As long as you keep seeing results the keep doing it, eventually you may have to tweak it though. Keep up the good work though!

[LifterMike]

Thanks Griff, yea I'm looking through my bodybuilding encyclopedia to work the muscles different on the 2nd day, like maybe monday ill do some incline bench. My biggest problem is finding some good shoulder workouts to build mass quickly, as the shoulder 21's i fear are more defiintion than strength.

[MAURER]

why do you work down in weights instead of up for most lifts?

[jgriffith]

I'm guessing so he can stay within his rep range. Not always a bad idea to go backwards as you can hit the heavy weight hard while you are still fresh to get the most possible reps out.

[LifterMike]

Actually I usually work my way up, I wanted to try this method to see how effective it was in comparison to my usual technique, so far I'd say it works pretty good, but I think I'll switch back and forth every 2 weeks. :

[LifterMike]

Thursday April 29th:

Benchpress:

135 1x10 warmup
160 1x6
165 1x6
155 1x8 (help on last 3)

Incline Dumbbell Press:

3x10 @ 35lbs each

Arnold Presses:

3x10 @ 25lbs

French Curls:

3x10 @ 45lbs.


Keep running out of time or I would get more stuff in, still I think I got a pretty good workout in today.

[LifterMike]

Ok I'm going to try out the Max-OT routine, so everything is changing come monday..Just got my Registration in the mail so I'm going to write out my new week schedule tomorrow(its midnight here).

Friday April 30th:

PowerCleans:

1x10 @ 135
1x8 @ 145
1x4 @ 155
1x4 @ 165 (with help)

Deadlifts:

1x10 @ 165
1x8 @ 175
1x8 @ 185
(still getting use to deadlifts so going with light weight)

Pull-Ups:
3x10