Mike's Max-OT Bulking up journal

[Acuarius69]

Hi Mike, congrats on your four pack : . Sorry about your back, how are you feeling?
Jo

[LifterMike]

Hey Jo, my backs feeling a little better today, will be ready for another good workout next week on the back ..

Well todays an offday as well as tomorrow so I decided to do a little measurements to see my progress. Since I just cycled back on creatine it hasnt kicked in yet so I will be doing some creatine supplemented measurements again in a week.

Heres my stats from a couple of weeks ago.
My current stats:
Height: 6'0
Weight: 165
Bicep: 13"
Waist: 32"
Chest: 41"

Max Benchpress: 195
Max Squat: 265
Max Powerclean: 180
Max Clean and Jerk: 155
Max Deadlift: ???

Some Changes. My weight shifted CRAZY up to almost 180, then i settled at 170.
My bicep right now is 13.5 inches, and noticably more defined.
My Chest is 41.5 inches now, and more dense but not anymore defined then before.
My waist is 34 I'd say, but I dont think my estimate of 32" before was inaccurate, id say my waist is about the same as it was.

My Benchpress: 205
Max Squat: havent tried.
Max Powerclean: havent tried.
Max Clean and Jerk: havent tried.
Max Deadlift: Haven't tried.

Definitely some improvement I think if anything I've lost some body fat but I need to get it checked or buy the caliper thing.

[LifterMike]

Monday June 14th:

Benchpress: 170 1x6 1x4 1x3
Incline Dumbbell Press: 55lbs. 2x5 1x4
Dips 2x5

Great chest workout today really felt it!

[Acuarius69]

That's great you are seing improvements, Mike! I hope you enjoy your 2 days off!
Jo

[Dano]

Thanks for the feedback. Sorry to hear about your back. I haven't incorporated deadlifts into my routine yet, but plan to. Maybe try the straight leg technique? Curious to hear more on this subject too. Keep up the hard work! It sounds like you are reaping the benefits.

[LifterMike]

Thanks dano and jo!! AS for deadlifts if you do straightleg it will primarily work your hamstrings as opposed to your lower back, and I think developing your lowerback is an important area as weights get heavier with squats etc. its good to have those secondary muscles strong in those situations.

Anyway a little bit late but here's my arm workout for tuesday may 15th:

Barbell Curls: 75 lbs. 2x6
Alternating DUmbbell Curls: 30lbs. 2x6
Cable Curls 10 plates 1x8

Tricep Extensions 13 plates 2x6
Skullcrushers: 60lbs. 2x6
Dumbbell Kickbacks 15lbs. 1x6 each arm. :

[LifterMike]

Wednesday june 16th:

no energy today..i dont know...

Squats 185 1x6
155 1x6

Leg extensions: 245 1x6
295 1x6

Calf Raises: 135 1x10
145 1x10 155 1x8

Calf Extensions: 110 2x10

[LifterMike]

Pretty Good back day, Thursday June 17th:

Lat Pull Downs 90lbs. 1x6 100lbs. 1x6 110lbs. 1x6 ( i think my form was getting alittle sloppy on the last set)

Seated Cable Rows: 3x6 85lbs.

Pull ups 16 total 4 sets at full stretch.

Deadlifts: 135 1x10 155 1x6 225 1x5 245 1x3 (lost my grip had to stop, and callusouses really hurt at this point also, time to invest in some gloves or something)

Good Mornings 95lbs. 1x6 105lbs. 1x6

[Acuarius69]

Nice workouts Mike! Lack of energy, it happens sometimes; and yes, go and buy a pair of gloves, you'll love them

[SurfinAmy]

Originally Posted by LifterMike

I think developing your lowerback is an important area as weights get heavier with squats etc. its good to have those secondary muscles strong in those situations.

ya, I heard it's really important to work abs in order to strengthen the lower back, that's what I'm trying to do.
I'll have to check your progress pics Mike.... :
Happy for you that all your tests are now finished!!! What a relief.....
-Amy

[LifterMike]

Thanks Amy and Jo, I almost got the dang digital camera fixed so I will be taking some pics this weekend i swear it! lol.

Today was shoulder/neck Friday the 17th(?):

Military Press:
105 1x6
105 1x5
105 1x4

Shoulder Press:
30lbs. 3x6

Lateral Raises:
20lbs 1x6


Upright Rows:
70lbs. 1x6
80lbs. 1x6

Shoulder Shrugs:
135 1x4...once again the need for gloves soon is a must! My calluses on my hands actuially got in the way of the bar when I tried to grip it right! And ouch did that hurt, another thing I must do on my list GET GLOVES!

Pretty goodworkout today..doh the whey is almost out now too GREAT, must remember BUY WHEY PROTIEN lol... :

[LifterMike]

Pretty good leg workout today, crazy new lifts on the leg extensions! I also went much lower on my squats and feel like my form has gotten a lot better.
Monday June 21st:

Squats: 135 1x6 155 1x6

175 1x5
185 1x5

Leg Extensions:
295 1x6
315 1x6
335 1x6 more or similar weight next time.

Leg Curls:
50lbs. 2x6, felt wierd, dont know start doing these more regular.

Stiff LegDeadlifts: 135 1x6
155 1x6

Calf Raises:
135 1x10
155 1x8
175 1x8 (youch!!!)

Seated Calf Raises:
55lbs. 2x6

My legs are so cramped tonight becuase right after I worked out I had work(i work at a grocery store, bagger) so i was on my feet all day in my loosely tied tennish shoes. But the pain will soon be gone, thank you ibiprofen.

[LifterMike]

All i can say is wow my chest was pumped after this workout. Didnt get home from work till alte so didnt hit up the gym till around 9pm. Side note, a lot of sucky things going on for me right now so the gym sessions are my 'getaway' from life right now and damn I'm focused like crazy!

Tuesday June 22nd:

Incline Benchpress:
150lbs. 2x6 1x4

Flat Dumbbell Benchpress:
60lbs. 1x5
55lbs. 1x6

Decline Benchpress:
155lbs. 1x5
150lbs. 1x6

Leg raises: 2x10 unweighted
INcline Crunches: 2x12 with 25lbs. , think im going to drop the weight a little, keep getting charlie horses in my hip flexor(lol).

Anyway thank god for weights becuase they keep me fit and my mind clear of all the bull**** that life entails sometimes. :

[LifterMike]

Missed my workout today ..But it was my moms birthday and once again I didnt have time in the morning so when I got home at 8 30pm we had to have a sit down dinner for my moms bday and all that good stuff so I ran out of time today... On a good side note i finally have my WORKOUT GLOVES! wooot.. screw you calluses... Oh yea and New 6 pound jug of whey protien from gnc, i was getting so sick of strawberry flavor, going to try vanilla now and its a welcome change from strawberry! : Anyway last day at my job is tomorrow, going to miss all the friends I've made, hopefully I'll have a new job by monday.. Oh yea and starting sometime soon I'm going to be incorporating Max-OT cardio into my journal, as long as their at least 8 hours apart I think ill be good. Ill try to do the cardio in the evening becuase the Y is less crowded and I prefer working out in the morning/afternoon, hard to get pumped to lift when theres no one in the Y.

[LifterMike]

Thursday June 24th:

Pretty good shoulder/tri day today!

Dumbbell Shoulder Presses:

35 1x6
40 1x6
45 1x6 barely.

Military Press:
105 2x5

Standing Side lateral raises:
20lbs. 2x8

Skullcrushers:

65lbs. 1x6
75lbs. 1x3
65lbs. 1x6

Tricep Cable Extensions:

100lbs. 3x8

Overhead Dumbbell Extensions:
1x8 each arm 15lbs.

Tomorrow Bi/abs and im done for the week! :