Mikey's Journal

mikey mike · 06-Jul-04, 07:29 PM

I finally decided to start a journal. This is just something to keep motivated. I've been working out with my buddy for about 4 months on and off, but now I'm getting serious about it. I would appreciate any advice.

These are my current stats:
6'1"
165 lbs
12% Body fat
Max Bench press- 185 (we all have to start somewhere)
Max Squat- 335

My Goals:
185-200 lbs
9% or less body fat
Max Bench- 300 lbs
Max Squat-350

LifterMike · 06-Jul-04, 11:23 PM

welcome aboard mike, nice to meet a mike of similar build and height!(im 6'0 and 173lbs. atm) Cant wait to see your progress in days to come!

:

mikey mike · 07-Jul-04, 03:58 PM

Today I did my leg workout. This is what I did:

Seated leg press-
150 lbs 1x10
250 1x10
350 1x10
390 1x10, 1x15
(it only goes up tp 390)

Horizontal calves-
110 lbs 1x10
150 1x10
190 1x10

Squats-
95 lbs 1x10
115 1x10
135 1x8
185 1x8
205 1x8
225 1x6
245 1x6
255 1x6

This was my first time doing squats, so I started off light and I kept adding a little weight at a time. I used the smith machine for the squats since this was my first time and I don't want to hurt myself doing something stupid. I guessing my max for squats is 275 maybe a little more. I was going to go for it but the gym started to get crowded and a line was starting to form, maybe saturday I'll max out.

mikey mike · 08-Jul-04, 04:21 PM

Today I worked on chest/shoulders/tris. For chest I did flat bench press, incline press, and decline press. For shoulders I did front dumbell raises and side lateral raises. And for tris I did skullcrushers and pushdowns.

Chest-
Flat bench- 135# 1x8
145# 1x8
155# 1x8

Incline- 135# 1x8
145 1x8
155 1x6

Decline- 135 1x8
145 1x6
145 1x6

Shoulders-
Front raises- 15# 3x8
Lateral raises- 15# 3x8

Tris-
Skullcrushers- 30# 3x10
Pushdowns- 80# 1x8
2x6

And I also ran 2 miles.

Today I was rushed. I had an hour and a half today to do my workout, take a shower, and grab something to eat. I was happy with my run today, I haven't really ran much lately, but I think I did pretty well. I ran 2 miles in 14 minutes and I wasn't really pushing myself. I need to change my workout routine. I didn't do all that I planned to do because of time restraints, but I was already burned out by the end of todays workout. I think my new routine is going to look like this:

Monday- chest/tris/cardio
Tuesday- shoulders/legs
Wednesday- back/bis/cardio
Thursday- chest/tris/cardio
Friday- shoulders/legs
Saturday- back/bis/cardio
Sunday- rest

LifterMike · 08-Jul-04, 08:53 PM

i hope you arent running right after your workout, or youll really be stunting your muscle growth from working out! Otherwise really good lifts, are you sure your max is 165 on bench?? lol

mikey mike · 08-Jul-04, 09:23 PM

Actually, I did run after I worked out. The only chance I get to do cardio is right before or right after I work out. I've read stuff on here that says I shouldn't do cardio atleast 5 hours prior or 5 hours after working out but I'm too damn busy during the day.

mikey mike · 09-Jul-04, 06:51 PM

I did legs today. I really didn't feel like working out today and I wasn't because I was too tired but one of my co-workers kept giving me **** because I wasn't going to go. I'm glad I did because now my legs are feeling great. Here's what I did today:

Seated Leg Press-

150# 1x10
250# 1x10
350# 1x10
390# 1x15

Horizontal Calves-

130# 1x10
170# 1x10
210# 1x10

Squats-

135# 1x8
225# 1x8
275# 1x8 (pr)

I felt very comfortable w/ squats today. The only thing I didn't feel comfortable w/ was the 275# on my shoulders, it didn't hurt it just felt like it was resting on my shoulders wrong.

Klinger · 09-Jul-04, 07:53 PM

Quote:

Originally Posted by mikey mike

I felt very comfortable w/ squats today. The only thing I didn't feel comfortable w/ was the 275# on my shoulders, it didn't hurt it just felt like it was resting on my shoulders wrong.

Mike -- for about $8 you can get a pad that wraps around the bar so there isn't quite so much pressure on your shoulders. Or, you can make like Jaster and build up gigantic traps to cushion the load.

mikey mike · 09-Jul-04, 08:04 PM

Klinger- At first I first I had a towel wrapped around the bar but it wasn't helping much with the pressure. Then I saw one of the pads you're talking about in the corner, I started using that, and it helped alot with the pressure. But the pressure isn't the problem, the bar just doesn't feel like it's positioned right on my shoulders, it's like I need to put more of the bar on my shoulders. I'm guessing it's because I'm not used to doing squats and having a heavy bar resting on my narrow shoulders.

mikey mike · 12-Jul-04, 04:43 PM

Today I was so supposed to work out my chest and triceps. The wierdest thing happened to me today. I was benching 95# to warm up, I felt great. I felt good enough to try benching 200#. I wanted to throw in another set before I tried to max out. About half was through my set with 115# my muscles were extremely tired. I thought this was wierd since I normally warm up with this amount of weight. I decided I was going to try lifting 200# anyway. I lifted off just fine and I brought it down nice and easy and under control. When I tried to lift it back up it wouldn't move, after trying to lift it up a couple of times my buddy helped me put it back on the rack. I decided I'd try it another time. Then I went back to my normal routine, I couldn't lift anything. I tried lowering the weight but I would get the same results. I was down to just the bar and I barely did a set of that, that's when I decided to call it quits for the day.

mikey mike · 13-Jul-04, 01:24 PM

Today I was suppose to do back and bis. I decided to work my chest out as well since I didn't really work it out yesterday. After working out my chest and back I didn't have time to work my bis that much. Here's my workout for the day:

Flat BB Bench Press-
135# 1x10
185# 1x4
200# 1x4(pr)

Incline BB Bench Press-
135# 1x10
155# 2x8

Decline BB Bench Press-
135# 1x8
155# 2x6

Lat Pulldowns-
90# 1x10
120# 1x8
135# 1x6

Seated Cable Rows-
60# 1x10
120# 1x8
135# 1x6

Back Extensions-
90# 1x10
145# 1x10
205 1x10

Bent Over Rows-
95# 1x10
115# 1x8
135# 1x8

Hammer Curls-
20# 1x10 1x8

I'm excited I got to 200# benching. Today I think I did great on my chest. Hopefully I can have a slightly better day on Thursday. I can't wait to get in the gym tomorrow and go crazy on the squats.

**.V.** · 13-Jul-04, 02:02 PM

200 pound bench, that's great, I'll be happy when I finally get to that.

mikey mike · 14-Jul-04, 11:06 PM

Today I worked on my shoulders and legs.

Front lateral raises-
20# 3x10

Dumbbell shoulder press-
30# 1x10
35# 2x8

Seated calf extensions-
130# 1x10
170# 1x10
210# 1x10

Seated leg press-
210# 1x10
310# 1x10
350# 1x10
390# 1x10

Squats-
135# 1x10
205# 2x8

My weight on squats were a little low today. I guess I shouldn't play basketball for three hours right before working my legs out.

mikey mike · 15-Jul-04, 11:35 PM

Today was my chest and tris day.

Flat Bench DB-
45# 1x10
55# 1x8
60# 1x6

Incline Bench DB-
45# 1x8
35# 2x8

Decline Bench BB-
55# 1x8
75# 1x8
105# 1x8

Cable Flys-
20# 1x8
30# 1x8
40# 1x8

Skullcrushers-
25# 1x8
35# 2x8

Single Arm Tricep Pushdowns-
20# 1x8
25# 1x8
30# 1x8

Dips-
@ Bodyweight- 10,4,5,1

Today was the first time in a while that I used dumbbells to do my chest workout. I usually use the smith machine and I noticed a huge difference between the smith machine and db's. My stablizer muscles are really weak, I'm probably going to stay with the DB's for a while.

SurfinAmy · 17-Jul-04, 01:30 PM

Quote:

Originally Posted by mikey mike

When I tried to lift it back up it wouldn't move......I went back to my normal routine, I couldn't lift anything. I tried lowering the weight but I would get the same results. I was down to just the bar and I barely did a set of that, that's when I decided to call it quits for the day.

I hate those off days, but now you made it to 200 lbs...nice work...

:
-Amy