Mike's Workout Journal

mikey mike · 20-Jan-05, 05:30 PM

I'm back in the gym after taking a few months off. I'm a lot weaker than I thought I was going to be. I'm planning on sticking with my last workout plan, and I hope I'm a lot more diciplined. I'm 6'1'' and currently weigh about 170-175 lbs. My goals are to Bench around 275 lbs, squat atleast 350 lbs, weigh about 200 lbs, and drop my bf% down to 10% by this time next year.

Current Stats:
6'1''
170- 175 lbs
Max Bench- about 175 lbs.
Max Squat- about 275 lbs.
Body Fat%- about 14%

Goals-
About 200 lbs
Max Bench- 275 lbs
Max Squat- 350 lbs
Body Fat%- 10%

Yesterday's Workout-

Flat Bench DB's-
45#s 2x8

Incline Bench BB-
95#s 1x8
115#s 1x8

Pushdowns-
105#s 1x8
120#s 1x8
135#s 1x8

Dips- 2x10

Todays Workout-

Lateral Shoulder Raises-
15#s 2x10

Front Shoulder Raises-
15#s 2x10

DB Shoulder Press-
40#s 1x8 (My form started to get sloppy at the end, so i went down in weight)
30#s 1x8

Barbell Row-
95#s 1x8
115#s 1x8

Bentover Rows-
30#s 2x10

Shoulder Shrugs-
40#s 2x10

mikey mike · 21-Jan-05, 11:37 AM

Today was my legs and biceps day. I only did one exercise for my biceps because i had to go to work.

Calf Raises-
175#s 1x8
195#s 2x8

Squats-
135#s 1x8
225#s 1x8
255#s 1x8

Hammer Curls-
20#s 2x10

gcs118 · 22-Jan-05, 04:09 PM

Not bad so far. Squats looking pretty good. I'm sure your max is higher than 275 lbs if you can nail 255 lbs for 8 reps. Also, I know you were short on time for legs/biceps day, but you do other work for hamstrings? Like SLDLs or GMs?

**Firehawk** · 22-Jan-05, 07:48 PM

Where's your Deadlift max and goals man?

mikey mike · 22-Jan-05, 10:54 PM

gcs- I usually do good mornings but I was short on time.

Firehawk- I'm scared of doing DL's. I know I should do them but I'm afraid my form won't be right and I'll screw something up.

gcs118 · 23-Jan-05, 12:39 AM

Quote:

Originally Posted by mikey mike

gcs- I usually do good mornings but I was short on time.

Firehawk- I'm scared of doing DL's. I know I should do them but I'm afraid my form won't be right and I'll screw something up.

If you can squat, or GM or anythign else, you can deadlift. You have nothing to feat if you can do the others just fine.

mikey mike · 25-Jan-05, 09:10 AM

Todays chest and tri workout-

DB Flat Bench-
40# 1x8
45# 1x8

BB Flat Bench-
145# 1x8

BB Incline Bench-
95# 1x8
105# 1x8

Pushdowns-
100# 1x8
120# 1x8

Dips-
9,7,5

mikey mike · 26-Jan-05, 10:28 AM

Here is todays leg and shoulder workout-

Calf Raises-
175# 2x10
195# 2x10

Squats-
185# 1x8
225# 1x8
275# 1x8

DBLateral Shoulder Raises-
15# 2x10

DB Front Shoulder Raises-
15# 2x10

DB Shoulder Press-
35# 2x10

gcs118 · 26-Jan-05, 11:16 AM

Nice squatting, 275 lbs for 8 reps isn't bad at all, that's like 100 lbs over your bodyweight.

mikey mike · 26-Jan-05, 04:56 PM

Thanks. Next week I'm going for 300 lbs, 8 times.

LifterMike · 27-Jan-05, 12:17 AM

looking good. keep up the hard work

:

mikey mike · 27-Jan-05, 08:45 AM

Thanks man. When are you going to update your journal?

Todays back abd bi workout-

Hammer curls-
25# 2x10

Preacher curls-
65# 2x8

Lat pulldowns-
120# 1x8
135# 1x8

BB Row-
95# 1x8
115# 1x8
125# 1x6

Bentover Row-
25# 2x10

DL's-
135# 1x8
185# 2x4

Shrugs (DBs)-
40# 2x10

Chin ups-
10,6,6

gcs118 · 27-Jan-05, 09:38 AM

You probably want to do back exercises before working the biceps. Back works your biceps as well, and you'd be stronger on the back exercises. Most people put biceps at the end just as a finisher. Also, you might want to put deadlifts closer to the beginning. If you can do all those exercises before deadlifts and still go strong, you aren't doing something right.

mikey mike · 27-Jan-05, 10:42 AM

thanks for the tips. i usually work my back out before my bi's but the gym was packed this morning. Should i do deadlifts first? should i do squats first on my leg days?

gcs118 · 27-Jan-05, 01:00 PM

Quote:

Originally Posted by mikey mike

thanks for the tips. i usually work my back out before my bi's but the gym was packed this morning. Should i do deadlifts first? should i do squats first on my leg days?

I always put squats and deadlifts first on their respective days. When I do these exercises, they wipe me out. I lift heavy, I'm breathing hard, I'm exhausted by the end. I just don't think I'd have the energy to go all out if they weren't first, but that's just me. I care about raising the Big 3 lifts the most, so that is also a reason why they are first in my routine.