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mickyjune26
11-03-2007, 03:34 PM
Simple intro.

Been lifting for a while. See the sig. Learned a lot.

Weakness:
After lifting for 3 - 4 months, I tend to miss 2 months. 3 months on, 2 months off is not the formala for permanent results. If I had been consistent since starting at WBB, I'd be a lot further in size and strength than I am right now. At my current rate, I'm averaging an increase of 2 pounds per year. :) This problem of not reaching long-term goals has always been a problem of mine. I'm going to keep working to shake off this instant gratification problem.

Goal:
Nothing, except for to be consistent. Make lifting and eating right part of my lifestyle, not just something I'm doing to get to a certain size.

Method:
Post my stats and diet macros to this journal.
Break goals into 1 week and 4 week sprints. This will give me an immediate light at the end of the tunnel. Reward myself each each week I stick with my goals.

Unreal
11-03-2007, 04:51 PM
Best of luck!

Coke
11-05-2007, 09:57 AM
It's a good sign you're not experiencing knee pain all the time, laying off it a little more should do the trick.

Best of luck man...be persistent for at least six months to see where you stand and go from there.

mickyjune26
11-07-2007, 10:20 AM
Unreal and Coke, thanks a lot for your support. I'm not giving up. Keeping at this is harder from some than it is for others, because of psychological barriers, but I'm working to overcome these and win!!!

Tuesday's Log:
Total: 3009
Fat: 190 1707 57%
Sat: 30 272 9%
Poly: 68 612 20%
Mono: 80 716 24%
Carbs: 222 716 24%
Fiber: 43 0 0%
Protein: 144 574 19%
Alcohol: 0 0 0%

A little low on cals because I slept in and also went to bed early.
Today should be closer to 3,500

Chest -
BB Bench
warmup
95 x 8 | 7
115 x 4 | 7
_________
135 x 3 | 8
Sets
155 x 6 | 8-9
155 x 8 | 9
next week - up weight by 5lb and reps up to 8 both times

Low Include DB Bench
Went slow to take care of shoulders
40s x 3 - too light
50s x 6 | 8-9
50s x 6 | 10
next week - up reps

Dips
Slow descent
0 x 6 | 8
0 x 8 | 10
next week, 7 reps on first set, hopefully 8 on second

Today - Back:

To be continued....

Coke
11-08-2007, 05:33 AM
Way to go bro, get the ball rolling.

mickyjune26
11-08-2007, 05:47 AM
Thanks coke. The encouragement from you and others of WBB really helps.

Wednesday's lifts and diet:

Weight, 203
Total: 3391 ---- closer to my goal of 3600
Fat: 179 1611 48%
Sat: 47 421 12%
Poly: 53 478 14%
Mono: 66 596 18%
Carbs: 315 1131 33%
Fiber: 33 0 0%
Protein: 161 646 19%
Alcohol: 0 0 0%

I'm still a little high on the fat. Gotta find a way to get more carbs in, without spiking my insulin. That makes me crash, hard-core. I need to get my post-workout drink in. I'll do that today.

Workout:
Back
Pull Ups - palms in
-120 x 4 | 6
-80 x 6 | 7
warm up more next week
0 x 5 | 9
-40 x 5 | 10
next week...
...-50 x 7
...-50 x 7

Deadlifts
225 x 1 | 7
275 x 4 | 9
225 x 8 | 8-9
next week...
...warmup more at 135
...250 x 7
...250 x 7

BB Rows, nice and slow, pulling up from elbows
115 x 7 | 8-9
115 x 7 | 10
next week, up reps

Shrugs
BB - 225 x 5 | 10 weak!
__________________
DB - 90s x 5 |9
Next week - DBs, 90s x 10, 40sfast x 15

Good workout. Feel a little sore today. Should be able to increase next week, just gotta eat more carbs.

Coke
11-09-2007, 05:49 AM
Nice job, I'm liking this split so far.

mickyjune26
11-09-2007, 07:03 AM
Thanks again, coke! I'm pretty proud of myself so far.

Awesome news all! For some reason, my knee has felt 100% better. The deadlifts must have gotten some blood flowing or something, because ever since back day, my knee hasn't cramped up nor have i felt the occasionally sharp pain when standing up.

Today is leg day. i'll be warming up a lot and taking it slow. Don't want to get too crazy yet and hurt the knee.

Thursday's Diet
Total: 3315
Fat: 166 1491 46%
Sat: 38 345 11%
Poly: 41 370 11%
Mono: 72 652 20%
Carbs: 315 1089 34%
Fiber: 43 0 0%
Protein: 166 663 20%
Alcohol: 0 0 0%

Today - legs, tomorrow arms, shoulders and abs.

mickyjune26
11-09-2007, 10:13 PM
Today - Friday:
Diet:
Total: 3779
Fat: 126 1131 30%
Sat: 22 197 5%
Poly: 27 239 6%
Mono: 64 578 15%
Carbs: 489 1731 46%
Fiber: 56 0 0%
Protein: 221 883 24%
Alcohol: 0 0 0%

I may eat some chips and cheese. We are about to watch Mad Max: Beyond the Thunderdome! They should make a Mad Max 3: Ridge Rider. It could be shot in the New Zealand mountains, lol.

Workout - Legs:
Just warming up on things. Don't want to blow my knee. It was a little stiff in the beginning, but I really focused on putting the push on my hips.

Squats:
warmup
0 x 12 | 4
45 x 8 | 5
95 x 8 | 6
working
135 x 8 | 8
134 x 8 | 9
next week: up all by 10 pounds

Hack Squats
90 x 8 | 7-8
90 x 8 | 8
next week: up all 20 pounds

Leg Curls
50 x 8 | 8
60 x 8 | 9-10
next week: 60 on both

SLDL
225 x 8 | 8
225 x 8 | 8-9
next week: up 10 pounds
went low and tried to focus lift on glutes and hams

I'll do calves tomorrow on arm/shoulder day. I'm still not sure if I like having a seperate day just for arm days. I'd rather cut the routine into a 6-day routine, to get back to chest 1 day sooner.........

mickyjune26
11-10-2007, 08:36 AM
Modification of yesturday's diet...after I ate some chips and cheese...sad...
Total: 4729
Fat: 189 1701 36%
Sat: 57 511 11%
Poly: 29 257 5%
Mono: 73 653 14%
Carbs: 545 1941 41%
Fiber: 60 0 0%
Protein: 261 1044 22%
Alcohol: 0 0 0%

mickyjune26
11-10-2007, 01:11 PM
Saturday -
Lifting - arms and shoulders
Today's routine was pretty fun. It's been a good year since I devoted a day to arms. It's a nice change. Also ran into a girl I haven't seen in a while. So that was nice to say hi and chat.

Milly Smith Press
Warmup
45 x 12 | 4
95 x 4 | 7
working
115 x 8 | 8
135 x 8 | 8-9
next time: 125, 135

Seated DB Raise
20s x 6 | 8
20s x 7 | 9
next time: up reps

Standing lat raise
12.5 x 10 | 8
12.5 x 10 | 9
next time: 15, 15

narrow grip bench
warmup
95 x 10 | 7-8
115 x 6 | 8-9
115 x 8 |9
next time: lower warmup; 120, 125

Tri pushdown
60 x 6 | 8-9
60 x 7 | 9-10
next time: up reps (this machine was twice as hard as others. It has one less wheel pulley)

BB Curls
80 x 8 | 8
80 x 8 | 9
next time: 90, 90

Hammer Curls
40s x 6 | 10
next time: up reps

Everything was slow and controlled. Good, solid workout supplemented with a solid diet.

mickyjune26
11-10-2007, 10:42 PM
Saturday - diet

Total: 3732
Fat: 130 1169 32%
Sat: 26 233 6%
Poly: 35 314 9%
Mono: 55 492 13%
Carbs: 526 1882 51%
Fiber: 55 0 0%
Protein: 154 615 17%
Alcohol: 0 0 0%

Finally hit the carb level i was looking for. Downside...it was a lot of carb eating! Need to do more shakes in the future.

mickyjune26
11-10-2007, 11:11 PM
Another Saturday add:

Had my blood pressure taken about 120 minutes after my workout. it was 130 / 78. I weighed in at 209, 6 pounds heavier than 4 days ago.

It's probably water weight because of the excess carbs and salt. It's funny it can fluctuate that much.

mickyjune26
11-10-2007, 11:32 PM
revision on diet for Saturday...need to start posting the diet the next day, after the midnight snacks

Total: 4379
Fat: 167 1499 35%
Sat: 37 332 8%
Poly: 38 341 8%
Mono: 57 512 12%
Carbs: 588 2119 49%
Fiber: 58 0 0%
Protein: 174 696 16%
Alcohol: 0 0 0%

overshot...but better than undershooting.

Coke
11-11-2007, 10:37 AM
Stepping to it nicely man, gonna be one tall impressive dude come next spring/summer.

mickyjune26
11-11-2007, 04:06 PM
lol - thanks coke. tracking the diet and posting it here is really keep me accountable.

Killa Kurt
11-11-2007, 05:29 PM
Goal:
Nothing, except for to be consistent. Make lifting and eating right part of my lifestyle, not just something I'm doing to get to a certain size.

You got the right idea here. People think I'm joking when I say it's not a hobby, it's a lifestyle.

Killa Kurt
11-11-2007, 05:31 PM
Everything was slow and controlled. Good, solid workout supplemented with a solid diet.

You can do what you want, but maybe you should read this article before you decide to do more slow controlled sets/reps.

http://www.t-nation.com/readArticle.do?id=1773659&cr=

mickyjune26
11-12-2007, 09:49 PM
Killa Kurt,
Thanks for the support man. I'll read that article before I lift again.

Monday
Total: 4364
Fat: 183 1648 37%
Sat: 61 550 12%
Poly: 23 209 5%
Mono: 57 512 12%
Carbs: 523 1924 44%
Fiber: 41 0 0%
Protein: 208 833 19%

Workout - Chest
BB Bench
warmup
45 - 12 | 4
95 - 10 | 6
135 - 3 | 6-7
working
160 x 8 | 8
160 x 8 | 9
next time - no bounce at bottom. 165, 165

Low Incline DB Bench
50s x 8 | 8-9
50s x 8 | 9-10
next: 55, 55

Dips
0 x 8 | 8
0 x 7 | 10f
next time: 8 sets on both

Improved and plan to keep improving. If I can add 5 pounds on my bench each week for 3 months, I can hit 220 x 8 for 2 sets. way above what i can do now. here's hoping!

Coke
11-13-2007, 05:54 AM
Smart training dude, on the rise in a gradual manner.

mickyjune26
11-13-2007, 06:09 PM
thanks coke. I may be gaining weight too fast. We'll see tomorrow when I do my weekly weigh-in. No big worries. My tall ass hides fat pretty well, lol.

Today is back day. Gonna head to the gym in a bit.

mickyjune26
11-13-2007, 09:55 PM
Today -
Diet:
a little low on protein, but hit the cal mark.
Total: 4073
Fat: 189 1702 41%
Sat: 43 390 9%
Poly: 38 346 8%
Mono: 75 673 16%
Carbs: 483 1784 43%
Fiber: 37 0 0%
Protein: 170 681 16%
Alcohol: 0 0 0%


Back -
Pull ups, palms facing
warmup
-150 x 10 | 5
-150 x 4 | 6
-100 x 3 | 6
working
-50 x 7 | 8
-50 x 7 | 10
next
-40, -40

Deads
warmup
135 x 6 | 5
185 x 3 | 7
225 x 1 | testing
working
255 x 7 | 8
255 x 7 | 9
next: 265, 265 x7

BB Rows
115 x 8 | 8
125 x 8 | 9-10
next 125, 130

Shrugs
90s x 10 | 10
_________
40s x 15 | 9
Next: 90s, but higher and more controlled and contrentrated
45s fast

ddegroff
11-13-2007, 10:36 PM
New log, you'll stick with it this time.

I make sure you stick with it, lol.

Coke
11-14-2007, 04:33 AM
Good back day guy.

Unreal
11-14-2007, 07:45 AM
Everything is looking good.

mickyjune26
11-14-2007, 12:35 PM
ddegroff, unreal and coke - thanks a lot for the encouragement. I feel a lot different about this round. perspective and technique for setting goals is different.

Did chest Monday and back tuesday. really want to workout today, but i have to rest. tomorrow is arms/shoulders and friday is legs.

eating a ****load of turkey and PB sandwhiches today. staying at the library the whole time to work on a novel for www.nanowrimo.org.

had a big fight with my ex. i don't think we are going to "just be friends". I'm an ass.

mickyjune26
11-15-2007, 03:59 PM
must have eaten a bad can of tuna or something. I'm not feeling too hot. I need to feel better to go do arms and shoulders tonight. Anyone have a remedy for nausea and bloating?

BLEGHHH!

mickyjune26
11-15-2007, 04:34 PM
feeling better. going to the gym.

mickyjune26
11-15-2007, 08:13 PM
Today's diet:
Total: 4579
Fat: 211 1900 42%
Sat: 47 422 9%
Poly: 54 490 11%
Mono: 71 642 14%
Carbs: 544 1950 43%
Fiber: 57 0 0%
Protein: 175 699 15%
Alcohol: 0 0 0%

I'm gonna get fat. But at least I'll be getting stronger.

Arms and Shoulders:
Milly Smith Press
warmup
45 x 12 | 4
95 x 5 | 7
working
125 x 8 | 8-9
135 x 8 | 10
next week: little more warmup. 130, 140

Seated DB Raise
20s x 8 | 8
20s x 8 | 9-10
next week: 25, 25

Standing lat raise
15 x 8 | 8
15 x 8 | 9-10
next week: up reps. lift slightly forward of shoulders bother me.

Narrow grip bench
warmup
45 x 5 | 5
75 x 6 | 6
working
120 x 8 | 7-8
130 x 8 | 8-9
next week: press faster, but without bounce. 130, 135

Tricep Pushdown
130 x 8 | 8
150 x 8 | 8-9
next: 140, 160

BB Curls
80 x 8 | 9
80 x 7 | 9-10
next 80, 85

Hammer Curls
40s x 5 | 10
next - 35s x 8

Solid workout. Controlled on excentric, no bounce, pushed hard on concentric.

Got in trouble for a smart-ass comment in some post about viagra. dumb. wonder if I'm the only one getting infraction points, lol. oh well...

now to eat some mashed potatoes, bbq pork and baked beans...while watching Spiderman 3. mmmmm.....

Bohizzle
11-15-2007, 09:15 PM
Nice workout man! Stay consistent like this and u'll be reaching that 1045 total in no time!

Andrew

Coke
11-16-2007, 06:02 AM
There you go man, really stepping up with them cals.

mickyjune26
11-16-2007, 04:05 PM
bohizzle and coke - thanks for stopping by. wbb is contributing greatly to my motivation.

Friday lifts
Legs
Knee is getting 100% better. My right hip flexor was tight all day today. Made sure to stretch a lot. Gotta find a lift that can strengthen and stretch it.

Squats:
warmup
0 x 8, 0 x 8, lunges (0 x 4), etc a lot of warmup and dynamic stretching
45 x 8 | 5
95 x 4 | 6
115 x 3 | 6
working
145 x 8 | 8
150 x 8 | 9
paused at the bottom then pressed hard up.
Next week: 155, 160, do a series of 1s to work up to 155

V Squat Machine (quads):
warmup
0 x 4 | 3
90 x 4 | 6
working
140 x 8 | 7
180 x 8 | 8-9
Next: 180, 180

Leg Curls (legs each had own weights)
25s x 8 | 8
35s x 8 | 9
next: 60, 70

SLDL
245 x 8 | 8
245 x 8 | 9
grip was failing on last rep.
Next week: mixed grip. 255, 255. keep focusing on glutes and hams.

Seated calf raise
125 x 8 | 9 - machine was weird. bothered my knees.
standing calf raise
100 x 8 | 6
180 x 8 | 9

oggling college hotties
8 x 8 | 100
8 x 8 | 100
8 x 8 | 100
8 x ....

just kidding. I try to ignore them all and focus on myself. I have enough to think about when trying to stay on track.

today's diet yet to come...

mickyjune26
11-16-2007, 04:10 PM
fitday's down for a sec. weird.

storing food log here temporarily.
post workout:
16 tbsp corn sugar
1 scoop protein
4 whole wheat bread
1 can tuna, oil pack
2 tbs mayo

4 whole wheat bread
3 tbs nat PB

mickyjune26
11-16-2007, 09:57 PM
TOday's diet. IF this isn't bulking...i dont' know what is...

Total: 4659
Fat: 185 1662 36%
Sat: 42 381 8%
Poly: 16 148 3%
Mono: 31 283 6%
Carbs: 592 2170 47%
Fiber: 49 0 0%
Protein: 199 795 17%
Alcohol: 0 0 0%

Coke
11-17-2007, 08:00 AM
Smooth transition with the leg training bro.

mickyjune26
11-17-2007, 12:56 PM
Thanks coke! I hope I can keep progressing at this rate for at least 8 more weeks. In reality, I'll probably start slowing down in 5 weeks, where my increases will proceed at 50% speed for 8 more weeks. I think I'll have to switch routines in 3 months. hopefully not, but we'll see.

Still eating enough. when I get some cash, I'll buy some supplements so I can lower the amoutn of reg food i'm eating.

Sat - Chest
Should have rested one more day, but I really wanted to lift. Still hit my numbers, but felt a little worn the whole time.

warmup on eliptical - 3 minutes
Bench - goals reached
45 - 20 | 4
95 - 10 | 6
135 - 2 | 7
working
165 - 8 | 8
165 - 8 | 9
next week: rest 1 day after leg day. 170, 170

Low incline DB Bench - goals reached
55s - 7 | 8
55s - 8 | 9
next: 55, 60: check form and feel it in chest

Dips - goals reached
0 x 8 | 8
0 x 8 | 8-9
next 15 x 8, 15 x ...

Feeling more swol and having fun.

mickyjune26
11-17-2007, 02:55 PM
...ummmm. Weighed in today at 216. 2 weeks ago I was at 203. I need to stop doing those 4,000+ cal days and try to hit my targeted bulk number of 3700.

A lot of the weight is prob water retention, because I've had a lot of salty foods in the last few days.

mickyjune26
11-18-2007, 11:09 AM
Sat diet:
Total: 4940
Fat: 218 1964 40%
Sat: 52 465 9%
Poly: 28 249 5%
Mono: 43 384 8%
Carbs: 581 2167 44%
Fiber: 39 0 0%
Protein: 210 840 17%
Alcohol: 0 0 0%

Coke
11-19-2007, 06:02 AM
Solid jump in weight, going as planned...even a pound here and there is cool when you start to plateau.

mickyjune26
11-19-2007, 11:40 PM
Thanks coke - feel good about the progress and i'm not gonna stop.

Sunday's diet was on par. Had some awesome fries with cheese and onions.

Today's macros:
Total: 4436
Fat: 189 1698 40%
Sat: 44 395 9%
Poly: 47 422 10%
Mono: 34 309 7%
Carbs: 485 1712 40%
Fiber: 57 0 0%
Protein: 218 872 20%
Alcohol: 0 0 0%


Tomorrow - back day. shooting for some solid deads.

mickyjune26
11-20-2007, 01:43 PM
Tuesday - still increasing the weights. Wish this part could go on forever. I'm mentally preparing for 2 - 3 weeks from now, when my increases don't occur as quickly. That's the part that takes real guts to overcome.

Back:
Pullups, palms in
warming
-150 x 10 | 5
-120 x 4 | 6
-90 x 3 | 7
working
-40 x 7 | 8
-40 x 7 | 9
next week: 0, 0

Deads
warmup
135 x 6 | 5
185 x 6 | 7
225 x 1 | 7, rampup
working
265 x 7 | 8
275 x 7 | 8-9
Next: 275, 275 (hit 225, 245 on ramp up)

BB Rows
125 x 8 | 8
130 x 8 | 9
Next: 130, 130 - pull up fast, but controlled (don't move back). Quick flex at top, then lower controlled

Shrugs
90s x 10 | 10
50s x 15f | 8
F.W 90s x 22 steps | 9
next: Up FW reps

Jorge Sanchez
11-20-2007, 02:22 PM
If you keep eating like that you should be able to continue putting weight on the bar for a while. Good work!

mickyjune26
11-20-2007, 03:45 PM
thanks Jorge. I just got done reading a long thread about Maximus. I think I'm going to be one of the converted. Once I hit my 6th week of eating right, I'm going to reward myself with a Maximus purchase.

That...or if they start giving away t-shirts with the order again. I love AtLarge shirts.

tomorrow is another weigh-in day. I'll probably still be around 213 or so. May be I should eat like crazy just to get a fun bloat on. Be surprised if I'm over 220.

side note - much of its fat, but I don't care. This is fun.

mickyjune26
11-20-2007, 10:26 PM
Today's diet:

Total: 3560
Fat: 104 939 27%
Sat: 33 294 8%
Poly: 7 64 2%
Mono: 17 157 4%
Carbs: 458 1718 49%
Fiber: 29 0 0%
Protein: 215 860 24%
Alcohol: 0 0 0%

Always getting over 200 in protein and over my required cals, but just haven't had the exact discipline to control my fat/carb balance.

jed
11-20-2007, 10:59 PM
Pretty nice lookin' day Mickey. Keep it up man, the Maximus will be waiting for you after the 6th week! :D

Coke
11-21-2007, 06:09 AM
Back and trap workout is looking good dude.

mickyjune26
11-21-2007, 11:57 AM
Coke and Jed, thanks for the encouragement. The back day was pretty solid. Maximus, here I come!!

Wednesday
Arms and Shoulders
Made some good jumps in progress
It was about 65 degrees in the gym. They had the garage door open for some reason. I jumped on the eliptical and moved for about 3 minutes to get warmed up.

Milly Smith Press
45 - 10 | 5
75 - 6 | 6
95 - 6 | 6
working
130 x 8 | 8
140 x 8 | 9
smoked my goals. felt it in the shoulders more. Try to sit up straight so to minimize chest assistance.
Next week: 140, 145

Seated DB Raise
25 x 6 | 8
25 x 6 | 9
these felt heavy for the first time. I'll probably be on 25s for the next few weeks.
Get a tight grip and tighten shoulders before raising. Keep it a solid lift. Pause at the top for 1/2 second.
Next: Increase reps

Standing Lat Raise
15 x 8 | 8
15 x 8 | 9
Smoked these as well. My traps are a lot stronger.
Next: 20, 20

Narrow Grip Bench
45 x 10 | 5
75 x 5 | 6
95 x 4 | 7
working
130 x 8 | 8
140 x 8 | 8
huge strength gain here. I'm trying to keep the focus on the tri's, but i could feel my chest helping out.
Next: 140, 145

Tricep Pushdown
140 x 8 | 7
160 x 8 | 8
Another huge strength gain.
Next: 160, 170

BB Curl
80 x 8 | 8
85 x 8 | 10
Still gaining, but not increasing as fast as tri's.
Next: 85, 85

Hammer Curl
35s x 8 | 10
Next: 35s, but pause more at the top and flex it.

This is the best bulk I've ever had. The diet as been near A and the lifts are going up each week. 4 more weeks and i get the MAXIMUS!! Until then, I'm going to eat meat about 90-120 min before a workout and then corn sugar, powdered milk, whole wheat flour, and cocoa post workout shake. I think newbies (like me) need to focus on just eating enough and lifting regularly instead of the MAGIC SUPPLEMENT MIX! :P

Hatred
11-21-2007, 01:15 PM
5k cals ...whoo. You should document your bowel movements for fun.
Lifts look good.
Don't crap yourself out about slowing gains.

mickyjune26
11-21-2007, 01:32 PM
Yeah, i'll take pics with my camera phone. I'm sure the moderators would LOVE that!

Thanks for stopping by, Hatred.

Unreal
11-21-2007, 02:45 PM
Gains are gains. I can't remember the last time I set a new PR. Cutting sucks. I envy those who eat.

Anyways, all looks good in here.

mickyjune26
11-21-2007, 09:22 PM
Unreal - thanks for the support. We all have to cut at some point.

Today's diet - Missed protein by 14 grams, but I'm not going to beat myself up about it.

Total: 4390
Fat: 144 1297 30%
Sat: 46 413 10%
Poly: 2 14 0%
Mono: 6 54 1%
Carbs: 576 2216 52%
Fiber: 22 0 0%
Protein: 186 744 17%
Alcohol: 0 0 0%

Bako Lifter
11-21-2007, 09:42 PM
Nice freakin' macros big mick. Where are most of those cals coming from?

jed
11-22-2007, 12:08 AM
Man I'd kill to eat a day like that! I just can't handle it... I have to use the restroom too much, and my stomach just can't fit nothin' in these days! Good for you man, and great workout!!

mickyjune26
11-22-2007, 08:53 AM
Jed and Bako Lifter - All Bako Shakes! just kidding... :)

It's all natural food. Eating 5 - 6 meals that are around 700 cals each. My fats are usually higher than they were yesturday. So i was pretty happy about my macros.

Everything i shop, I make sure to get different food, so I don't get hit with the nuasea that comes with eating the same crap everyday.

Food list over the last 2 weeks:

eggs
oatmeal
whole wheat pancakes
whole wheat pancake mix shake (blegh. need a blender next time)
smart balance cooking oil
cheese
Natty peanutt butter
Lite Margerine
Peanutts
Honey
milk
whole wheat bread
tuna packed in oil, not drained
chicken
ground beef
sweet potatoes
reg potatoes
sour cream
ranch
rice
spaghetti
pork
group pork
group turkey
beans
deli turkey
smart balance mayo
chex cereal
bananas
oranges
apples
corn sugar - post workout
whole wheat torillas
tomatoes, lettuce for tacos
beef and bean burritos
mac and cheese w/tuna, peas, cream of mushroom
dry powdered milk with cocoa and corn sugar - postworkout
cottage cheese
yogurt
...other stuff i can't remember.
...for the most part, I eat healthy, but get a little more fats than needed, so i hit my cals

Weighed in yesturday at 216, unbloated. Last saturday i was 216, bloated. Making good progress.

I guess i'm one of those people who, if i don't track my calories, i don't eat enough. That's the only thing that would explain my poor performance prior to this tracked bulk.

There's a lot more to come from this corner!

mickyjune26
11-22-2007, 08:56 AM
added a fitday link to my sig....

mickyjune26
11-22-2007, 10:00 PM
May eat a little more, maybe some yogurt. Been feeling bloated all day today.

As anti-consumerist as I am, I may break down and buy a blender during black weekend. I guess it just really bothers me how materialistic the US gets during christmas. Who knows...probably get a girlfriend one day that will want tons of crap.

Total: 3831
Fat: 154 1382 38%
Sat: 35 314 9%
Poly: 26 237 6%
Mono: 51 456 12%
Carbs: 401 1415 39%
Fiber: 47 0 0%
Protein: 213 853 23%
Alcohol: 0 0 0%

Coke
11-23-2007, 06:58 AM
Really getting your bulk on lately...to see you pass the 225 mark solid at your height would be super bro.

mickyjune26
11-23-2007, 09:28 AM
Thanks coke! If this continues, I'll pass that by the new year. But it may slow down to make it at the end of January. This round, I'm sacrificing looks to gain strength.

mickyjune26
11-23-2007, 02:33 PM
Tore it up on leg day today. Though I felt like crap the entire time. I'm going to work on preworkout meals a little better.

Squats
warmup
45 x 8 | 5
95 x 4 | 6
115 x 3 | 6
135 x 1 | 6
working
175 x 8 | 8
195 x 8 | 8
blew away my goals of 160, 165. Put a little more back into it than i wanted, but that will change.
Next: keep pausing at the bottom. less back. 185, 195

V Squat Machine
90 x 6 | 7
180 x 8 | 7
230 x 7 | 9
next: watch the right knee. Don't push through knees. Push with quads and hams. 200, 230

Individual Leg Curl machine
30s x 8 | 7
35s x 8 | 8
next: 35, 40

SLDL
255 x 8 | 8
265 x 8 | 9
went a little fast, so I wasn't able to tell if my glutes and hams were doing most of the work. went for power.
next: 265, 275, continue mixed grip. Make sure not to bounce off the bottom. Continue to grunt like an idiot.

Standing calf raise - do on Back day.

mickyjune26
11-23-2007, 10:51 PM
Today's diet:

Total: 3760
Fat: 138 1243 34%
Sat: 28 250 7%
Poly: 25 227 6%
Mono: 47 419 11%
Carbs: 413 1521 41%
Fiber: 33 0 0%
Protein: 226 902 25%
Alcohol: 0 0 0%

Still truckin on the foods. Tomorrow morning I'm eating whole wheat pancakes smothered in natural PB, tons of honey and butter. mmmmm....!!!

Jorge Sanchez
11-24-2007, 11:17 AM
You're making me hungry.

mickyjune26
11-24-2007, 03:37 PM
Weighed in today at 218.

Coke
11-24-2007, 06:01 PM
Ace leg day overall man.

mickyjune26
11-25-2007, 07:02 PM
Jorge and Coke - thanks a lot. Yeah. food is good. Eating chicken and catsup, potatoes with gravy, and TV-dinner sirloin patties. mmmmm.....processed sirloin patties.

Today's workout - Chest
Bench
45 x 10 x 2 | 4
95 x 8 | 6
135 x 6 | 7
155 x 2 | 7
working - goal was 170. surpassed goal.
175 x 8 | 8
175 x 9 | 9
next week: make sure to pause at the bottom, then explode. 180, 180

Low include DB Bench
60 x 6 | 8
60 x 8 | 9
next week: 65, 65

Dips
15 x 8 | 8
15 x 7 | 10
next week: 20, 20

Overall, most lifts (all bodyparts) are increasing 10% each week. This has been a very successful 3 weeks. I hope to be able to increase the weights each week for the next 3 weeks.

mickyjune26
11-25-2007, 10:22 PM
Today was a 10 for 10 on the diet scale.

Total: 4016
Fat: 113 1021 25%
Sat: 28 256 6%
Poly: 9 80 2%
Mono: 17 152 4%
Carbs: 564 2172 54%
Fiber: 21 0 0%
Protein: 214 856 21%
Alcohol: 0 0 0%

Coke
11-26-2007, 05:46 AM
Way to go, in a nice groove!!

mickyjune26
11-26-2007, 06:31 PM
Thanks coke - it's always good to see you stop by. An extra bump to get to the gym and keep eating right.

Today's workout - stronger on everything. Deads max up 20 pounds. Gotta credit it all to the calorie bulking.


Back
Pullups
-150 x 8 | 4
-120 x 6 | 5
-90 x 3 | 7
working
0 x 6 | 8
0 x 5 | 10
next: up reps

Deads
135 x 6 | 4
185 x 3 | 6
225 x 1 | 7
275 x 1 | 7
315 x 1 | 8
345 x 1 | 9
365 x 1 | 10 - shoulder felt mildy tweaked
375 x 1 | 10 - shoulder felt mildy tweaked
Next: back to 2 x 8

BB Rows
130 x 8 | 8
140 x 8 | 9

Shrugs
90s x 10 | 8
50s x 20f | 8
FW 90s x 30 steps | 9
Next: 95s, 55s, 95s x 30 steps

Seated calf raise
125 x 7 | 7 - cramp on top of left calf - had to stop and walk it off, lol
125 x 8 | 8
125 x 30f | 9
Next: 135

jed
11-26-2007, 07:24 PM
wow great deads today mick!! might i ask how your pullups work with the '-150' and stuff?

mickyjune26
11-26-2007, 08:02 PM
thanks jed. I was pretty stoked, though a little disappointed that my shoulders hunched forward during the lift. Gotta find a way not to do that.

The negative pullups use the pullup assistance machine that allows me to put my knees on a resting pad that pushes up during my pullup. It's a good way to warmup. :)

mickyjune26
11-26-2007, 09:12 PM
Today's (Monday) Diet

Total: 4466
Fat: 170 1531 34%
Sat: 32 291 7%
Poly: 45 406 9%
Mono: 40 357 8%
Carbs: 532 2005 45%
Fiber: 30 0 0%
Protein: 229 917 21%
Alcohol: 0 0 0%

And THIS is why I'm gaining strength.

My question (for myself) is, "Why the hell did I think I could gain strength without bulking before November?" Man, I'm kind of mad at myself for half-assing it for most of this year.

My biggest mistake in 2007 - Thinking that I could "feel" if I'm eating enough.

Seriously. I think I put that statement in my WBB journal.

BLEGH!

Coke
11-27-2007, 05:44 AM
Stepping to it and making more headway - :thumbup:

Jorge Sanchez
11-27-2007, 03:04 PM
Nice deads. Did you do 10 reps for 1 set, or 10 sets of singles? Either way, that's huge.

mickyjune26
11-27-2007, 04:18 PM
thanks again coke! I'm going to get HEEUUUUGGGEE!! lol

Sorry to disappoint Jorge, but the last # is intensity. That number will be more important when I start to plateau, so I know that even if the weight and reps don't change, the weight did feel slightly lighter.

I'm bored, so I'm moving shoulder and arm day to tonight. ...feeling restless.

Jorge Sanchez
11-27-2007, 06:21 PM
Still big numbers!!

mickyjune26
11-27-2007, 07:49 PM
Thanks a lot man. I think most these gains are from hidden strength in my current frame. I'm mentally preparing for the point when I max out my current ability and really start growing strength, if you know what I mean.

Today's lifts - shoulders and arms
Milly Press on Smith
45 x 10 | 5
95 x 10 | 6
115 x 2 | 7
working
140 x 8 | 8
145 x 8 | 10
felt a lot of this tri's look at form!
Next: switch to rack millies. The smith machine is putting tension in wierd areas. 135, 135?

Seated DB Raise
25 x 8 | 9
25 x 8 | 10
Next: Same weight, less strain. Aim for 8, 9 intensity. Imagine solid shoulders of granite! Elbows at 15 degrees.

Standing Lat Raise
20 x 8 | 9
20 x 8 | 10
Next: Aim for 8, 9 intensity. Same weight. Elbows at 15 degrees. Lean slightly forward. Start with DBs in front of thighs.

Narrow Grip Bench
95 x 7 | 7
115 x 2 | 7
145 x 8 | 8
155 x 8 | 9
Next: Grip shoulder width, maybe slightly closer together. Keep elbows CLOSE to body. 155, 155

Tricep Pushdown - with rope (double-pully mechanism = half weight in reality)
160 x 8 | 8
180 x 8 | 9
Chest felt a little tight. Maybe this exercise is getting too heavy.
Next: 170, 180 - Pause at bottom.

BB Curl
85 x 8 | 8
85 x 8 | 9
Next: 90, 90. At top of contraction, push elbows forward slightly to allow forarms to become vertical, allowing the biceps to rest slightly. DO NOT swing the bar into this position.

Hammer Curl
35 x 9 | 9
Next: 40s

jed
11-27-2007, 10:49 PM
Ah ok I understand the pullups now, cool man. Great workout today again, looks like a lot of volume to me. Nice heavy weight with the narrow grip bench, too!

Coke
11-28-2007, 05:23 AM
Showing great drive and determination dude.

mickyjune26
11-28-2007, 12:40 PM
Thanks coke. Success comes simply one day at a time. Setting small, weekly goals has really helped.

Yesturday's diet
Total: 4159
Fat: 135 1215 29%
Sat: 26 234 6%
Poly: 21 190 5%
Mono: 35 317 8%
Carbs: 549 2093 50%
Fiber: 26 0 0%
Protein: 222 887 21%
Alcohol: 0 0 0%

mickyjune26
11-28-2007, 06:20 PM
Just weighed in at 224. I know a lot is fat, but it's just fun to weigh more.

jed
11-28-2007, 07:58 PM
Right on with the weight gain, man! I'm jealous :)

Bohizzle
11-28-2007, 09:02 PM
keep killin it man, what's ur goal for weight? 250?60?70?

Andrew

mickyjune26
11-29-2007, 08:33 AM
Thanks jed - you trying to bulk or cut?
Andrew - I don't really have a goal weight. I'm going to bulk until next April. In reality, I do need to see if I can slow down the bulk, but still maximize my strength gains.

Wednesday's diet:
Total: 3962
Fat: 154 1387 35%
Sat: 10 86 2%
Poly: 23 211 5%
Mono: 31 277 7%
Carbs: 380 1380 35%
Fiber: 35 0 0%
Protein: 304 1216 31%
Alcohol: 0 0 0%

jed
11-29-2007, 04:42 PM
I'm trying to bulk, I'm at 175 right now (yay!) and I want to get to atleast 190 before football... that's 190 in LBM. 200 if I'm goin' dirty, but I'm trying for a clean bulk. Nice eatin today, fella.

mickyjune26
11-29-2007, 08:02 PM
Jed - good luck on your bulk. You should definately be able to reach that by next summer.

Squats
45 x 10 | 6 - body felt tight, not in a good way
95 x 6 | 6 - looser
115 x 6 | 6 - looser
135 x 3 | 7 - looser
165 x 2 | 8
working - up 10 lbs on both
195 x 8 | 8
205 x 8 | 10 - I could feel the force coming from my hips. Trying to stay away from knees. Less back on most reps, except for the last few.
Next time: video tape. check form. same weight, but stronger and faster.

Hack squat
180 x 8 | 9
200 x 8 | 9
Next: go down slowly until force hits lower quads, then push up. Don't bounce into the bottom of the rep.

Leg Curl - single bar
80 x 8 | 8
100 x 8 | 9
Next: 90, 100

SLDL
275 x 8 | 8 - 2 inch platform
275 x 8 | 10 - 4 inch platform

Today's diet:
Total: 4277
Fat: 157 1409 32%
Sat: 12 112 3%
Poly: 2 14 0%
Mono: 6 54 1%
Carbs: 530 2079 47%
Fiber: 11 0 0%
Protein: 239 954 21%
Alcohol: 0 0 0%

Coke
11-30-2007, 05:56 AM
Fine leg day bro.

mickyjune26
12-01-2007, 09:32 AM
Thanks coke. it felt pretty solid.

Friday's Diet:
Total: 4377
Fat: 197 1776 41%
Sat: 51 460 11%
Poly: 7 61 1%
Mono: 12 108 2%
Carbs: 490 1870 43%
Fiber: 23 0 0%
Protein: 183 730 17%
Alcohol: 0 0 0%

A little short on protein, but i'm going to cash in on some of credits and say "good enough". I'll do better today.

mickyjune26
12-01-2007, 10:09 AM
BEFORE - Week of 11-7 - weight - 203
AFTER - week of 11-23 - weight - 221
4 weeks' workout in about 3 weeks

GOALS - increase lifts by 10%
GOALS MET? - YES! ...and then some (standard newbie gains :) )

Lifts:
Bench
BEFORE
155 x 6 | 8-9
155 x 8 | 9
AFTER - 13% increase
175 x 8 | 8
175 x 9 | 9

Low Incline Bench
BEFORE
50s x 6 | 8-9
50s x 6 | 10
AFTER - 20% increase
60 x 6 | 8
60 x 8 | 9

Dips
BEFORE
0 x 6 | 8
0 x 8 | 10
AFTER - 17% increase
15 x 8 | 8
15 x 7 | 10

Pullups - Palms facing each other
BEFORE
0 x 5 | 9
-40 x 5 | 10
AFTER - 20% increase
0 x 6 | 8
0 x 5 | 10

Deads
BEFORE
275 x 4 | 9
225 x 8 | 8-9
AFTER - 16% increase
365 x 1 | 10
375 x 1 | 10

BB Rows
BEFORE
115 x 7 | 8-9
115 x 7 | 10
AFTER - 27% increase
130 x 8 | 8
140 x 8 | 9

Shrugs
BEFORE
DB - 90s x 5 |9
AFTER - 30% increase
90s x 10 | 8
50s x 20f | 8
FW 90s x 30 steps | 9

Squats
BEFORE
135 x 8 | 8
135 x 8 | 9
AFTER - 50% increase
195 x 8 | 8
205 x 8 | 10

Hack Squats
BEFORE
90 x 8 | 7-8
90 x 8 | 8
AFTER - 100% increase
180 x 8 | 9
200 x 8 | 9

Leg Curls
BEFORE
50 x 8 | 8
60 x 8 | 9-10
AFTER - 81% increase
80 x 8 | 8
100 x 8 | 9

SLDL
BEFORE
225 x 8 | 8
225 x 8 | 8-9
AFTER - 22% increase
275 x 8 | 8 - 2 inch platform
275 x 8 | 10 - 4 inch platform

Seated Smith Shoulder Press
BEFORE
115 x 8 | 8
135 x 8 | 8-9
AFTER - 16% increase
140 x 8 | 8
145 x 8 | 10

Seated DB Raise
BEFORE
20s x 6 | 8
20s x 7 | 9
AFTER - 42% increase
25 x 8 | 9
25 x 8 | 10

Standing lat raise
BEFORE
12.5 x 10 | 8
12.5 x 10 | 9
AFTER - 25% increase
20 x 8 | 9
20 x 8 | 10

Close Grip Bench
BEFORE
115 x 6 | 8-9
115 x 8 |9
AFTER - 25% increase
145 x 8 | 8
155 x 8 | 9

Tri pushdown
BEFORE
120 x 6 | 8-9
120 x 7 | 9-10
AFTER - 60% increase
160 x 8 | 8
180 x 8 | 9

BB Curls
BEFORE
80 x 8 | 8
80 x 8 | 9
AFTER - 6% increase
85 x 8 | 8
85 x 8 | 9

Hammer Curls
BEFORE
40s x 5 | 10
AFTER - 80% increase in reps
35s x 9 | 9

Seated Calf Raise
BEFORE
...no comparison
AFTER
Seated calf raise
125 x 7 | 7
125 x 8 | 8
125 x 30f | 9

mickyjune26
12-02-2007, 10:06 AM
Donated plasma 60 prior to lifting. It made me a little tired and sick during the workout, but I still reached the targeted goals.

Bench
45 x 10 | 4
95 x 8 | 5
115 x 4 | 6
135 x 2 | 7
165 x 1 | 7
Working
Upped weights, kept reps the same
185 x 8 | 8
185 x 8 | 9-10 - def PRs
Next: 190, 190

Low Incline DB Bench
Upped weight, but reps went down by 1
65 x 6 | 8
65 x 7 | 10
Next: Up reps

Dips
Upped weights by 5, kept reps same
20 x 8 | 8
20 x 8 | 10
Next: 25, 25

Ab Machine
170 x 7 | 9
170 x 4 | 10/110 x 6 | 9
Next: 150, 150

mickyjune26
12-02-2007, 10:07 AM
Donated plasma 60 prior to lifting. It made me a little tired and sick during the workout, but I still reached the targeted goals.

Bench
45 x 10 | 4
95 x 8 | 5
115 x 4 | 6
135 x 2 | 7
165 x 1 | 7
Working
Upped weights, kept reps the same
185 x 8 | 8
185 x 8 | 9-10 - def PRs
Next: 190, 190

Low Incline DB Bench
Upped weight, but reps went down by 1
65 x 6 | 8
65 x 7 | 10
Next: Up reps

Dips
Upped weights by 5, kept reps same
20 x 8 | 8
20 x 8 | 10
Next: 25, 25

Ab Machine
170 x 7 | 9
170 x 4 | 10/110 x 6 | 9
Next: 150, 150

Diet:
Total: 4164
Fat: 104 936 22%
Sat: 5 49 1%
Poly: 13 117 3%
Mono: 14 129 3%
Carbs: 597 2305 54%
Fiber: 21 0 0%
Protein: 251 1005 24%
Alcohol: 0 0 0%

Coke
12-02-2007, 10:19 AM
Huge chunk of weight gained in a short timeframe, props...beanpole shait is out of the picture now guy - :D

mickyjune26
12-02-2007, 03:22 PM
LOL - Thanks COKE! Good to see you remember the first journal. Yeah, except for my wrists, I don't look too skinny anymore. I don't look HEEEUUUUGGGEE, but not skinny.

Back
Pull-ups - Palms facing each other
0 x 8 | 8
0 x 7 | 10
Next: 10, 10 with weighted belt

Deads
225 x 1
295 x 7 | 9
295 x 7 | 10
Next: 305, 305

BB Rows
140 x 8 | 8
150 x 8 | 10
Next: Try to make the back do the work. 150, 150

Seated Calf Raise
135 x 10 | 8 - damn cramp again
135 x 10 | 8
135 x 30f | 9

Good progress. Going to eat some TV dinners, a totino's party pizza and ice cream tonight. Today is cheat day.

Jorge Sanchez
12-02-2007, 05:12 PM
Strong rows!

Killa Kurt
12-02-2007, 06:29 PM
You've got percentage increases and everything, good job...do it for my journal too ok?

Bako Lifter
12-02-2007, 07:41 PM
I want percentages for mine too! :)

Haha, awesome work Mick. Your journal is probably the most detailed one on WBB!

Killa Kurt
12-02-2007, 08:13 PM
I want percentages for mine too! :)

Haha, awesome work Mick. Your journal is probably the most detailed one on WBB!

I agree....everyone has to start upping the ante now.

Coke
12-03-2007, 05:40 AM
Good back session man.

jed
12-03-2007, 09:07 AM
Ur doing great Mick, keep it up man!!

mickyjune26
12-03-2007, 04:37 PM
Jorge - Bako - Killa - Cocoa - Jed
Thanks a lot for stopping by. It really helps keep the motivation going. Setting small, weekly and monthly goals has also really helped. Lastly, tracking my diet with fitday really helps too.

Who knew that I was undereating the whole time this last year?!?

Not one to disappoint, here's the stats:
Sunday's Diet:
Total: 4452
Fat: 156 1404 31%
Sat: 32 289 6%
Poly: 24 218 5%
Mono: 57 509 11%
Carbs: 548 2119 47%
Fiber: 18 0 0%
Protein: 245 978 22%
Alcohol: 0 0 0%

Shoulders and Arms
Everything went up, though some not as much as others

Milly Press from Racks
45 x 10 | 5
95 x 4 | 6
115 x 2 | 7
working
140 x 4 | 10 - failed. oops. guess free form press is harder than smith machine.
**no rest**
120 x 4 | 8
125 x 6 | 10
next: 125, 125

Seated DB Raise
They were easier this round. wish they had 27.5s.
25 x 8 | 8
25 x 8 | 9
Next: 25, 25 - pause 1 second at top.

Standing Lat Raise
20 x 8 | 8
20 x 8 | 9
Next: 25, 25 - one arm at a time

Narrow Grip Bench
95 x 5 | 6
115 x 2 | 7
155 x 8 | 8
155 x 8 | 9
Next: 160, 160 - Find hand placement that doesn't bother wrists. Make sure to go just shoulder width, not narrower. Index finger right outside smooth part is almost too narrow. Continue to keep elbows in, at sides

Tricep Pushdown
Felt heavier because I did narrow grip bench with correct form, burning up my tri's more.
170 x 8 | 8
180 x 7 | 10
Next: 180, 180

BB Curl
90 x 8 | 8
90 x 8 | 9
Next: 95, 95

Hammer Curl
40s x 8 | 9
Next: 40s x 10

Overall a good workout considering this is the 3rd day in a row of lifting. Since I still feel like i'm making newbie gains, doing 3 days in a row doesn't seem like such a big deal. Tomorrow is rest day. Wednesday is legs. Going to record my squats, hopefully.

mickyjune26
12-03-2007, 04:57 PM
AWESOME! Just saw that the 1st "similar thread" to my journal is "Lifting Weights for Children"

ROFL!!

Killa Kurt
12-03-2007, 05:30 PM
Try a neutral grip curl....personally I feel they are 2x better, result wise, and stress wise.

Coke
12-04-2007, 06:18 AM
Way to push those delts and arms dude.

mickyjune26
12-06-2007, 08:47 PM
Killa - What do you mean by neutral grip curl? Also, my wrists feel good on the curls. It's the narrow grip bench that bothers my wrists.

Coke - Thanks man. Gotta keep working out the shoulders, else I'll look like Lincoln on prison break. It's funny to see his thick neck on top of his narrow shoulders.

weighed in today at 223.

On a side note, a friend of mine went to jail for stealing. It sucked because I've told him before that it's stupid, but he kept doing it. The cops came to the store and the told me to leave when he was put in cuffs. He asked for help, but I told him that I couldn't help him out. I'd warned him in the past. Just makes me sad. :bang:
Thursday - Legs
Squats
45 x 8 / 6
95 x 5 / 6
115 x 3 / 7
135 x 3 / 7
165 x 3 / 7
205 x 7 / 9 - no back - pushed stomach out and it felt REAL SOLID in the hole.
215 x 7 / 9 - a little back on last two cuz my glutes and hams were tired.
Next: 215, 225. Push out stomach and chest. Toes touch frame. Legs wide.

Hack Squats
230 x 8 / 8
240 x 8 / 8
Next: 240, 250 - ease into it. Keep weight on quads, but away from knees.

Leg Curl
90 x 8 / 8
110 x 7 / 8
Next: 100, 110 - pause at top

SLDL - 4in platform
275 x 8 / 8
295 x 6 / 9 - felt fatigued. Probably could have done a few more.
Next: 295, 295

Video tape next routine. Was going to record this workout, but couldn't find my camera.


Monday's diet
Total: 3615
Fat: 68 613 17%
Sat: 28 255 7%
Poly: 7 63 2%
Mono: 6 58 2%
Carbs: 515 2013 55%
Fiber: 12 0 0%
Protein: 256 1022 28%
Alcohol: 0 0 0%

Tuesday's diet
Total: 4841
Fat: 214 1924 40%
Sat: 37 334 7%
Poly: 35 315 7%
Mono: 69 625 13%
Carbs: 449 1665 35%
Fiber: 33 0 0%
Protein: 305 1221 25%
Alcohol: 0 0 0%

Wednesday's diet
Total: 4532
Fat: 264 2379 52%
Sat: 45 405 9%
Poly: 36 324 7%
Mono: 72 645 14%
Carbs: 298 1066 23%
Fiber: 31 0 0%
Protein: 276 1105 24%
Alcohol: 0 0 0%

Coke
12-07-2007, 01:53 PM
Great precision with the leg session bro.

mickyjune26
12-07-2007, 05:51 PM
Thanks coke - still movin up one workout at a time. My maintenance calories have bumped up to over 4000 to account for my higher weight. Still havin fun eating. I had some chili last night and this morning.

Friday Chest
Bench
45 x 10 / 5 - fast, slow, varying depths, streching.
95 x 6 / 6
115 x 4 / 6
135 x 3 / 7
165 x 2 / 7
195 x 8 / 8
195 x 7 / 9 - i'm stopping 2 inch from chest, when arms are 90 degrees. May have a slight bounce at bottom of rep.
Next: 200, 200

Low Incline DB Bench
65 x 8 / 8 - paused at bottom.
65 x 8 / 10 - paused at bottom.
Next: 70, 70 - go strong. Don't worry about pause at bottom.

Dips
25 x 8 / 8
25 x 6 / 10
Next: 30, 30

Ab Machine
155 x 8 / 8
155 x 8 / 9
Next 170, 170

Traps
Shrugs - supersets
95s x 8 / 9
50s x 12 / 8

95s x 8 / 8
60s x 10 / 9 - outta breath

Farmer's Walk
95s x 1 length of gym / 9
95s x 1 length / 9

Short BB Wrist Curls - both ways
30 x 8 / 8

Thursday's Diet
Total: 4247
Fat: 141 1267 29%
Sat: 8 76 2%
Poly: 15 137 3%
Mono: 13 118 3%
Carbs: 534 2062 47%
Fiber: 18 0 0%
Protein: 255 1020 23%
Alcohol: 0 0 0%

Coke
12-09-2007, 10:10 AM
Upper body session is looking good guy.

mickyjune26
12-11-2007, 11:12 PM
Thanks coke - always good to have your support.

Took my last final for my last class today online. It was all right. Some of the wording was dumb, so I got a B. Hopefully I'll get an e-mial from the prof saying he thought the wording was dumb and he added "X" points...just like he did for the midterm. My average for the entire semester is 89.9%. Sooooooo close to an A.

Monday - Back
Pullups
-140 x 8 \ 5
-100 x 3 \ 6
10 x 6 \ 9
10 x 6 \ 10
Next: More reps

Deads
225 x 1 \ 7
275 x 1 \ 8
315 x 5 singles \ 9
315 x 6 \ 9
Recorded - http://www.wannabebigforums.com/showthread.php?p=1840661#post1840661
Next: check form and determine goals.

BB Rows
150 x 8 \ 7
150 x 8 \ 8
Next: 155, 155 - make sure back does the pull

Seated Calf Raise
145 x 8 \ 8 - massaged calf while pushing.
145 x 8 \ 9
145 x 40f \ 8
Next: 150, 150

Tuesday - Shoulders and Arms
Rack Millies
65 x 6 \ 6
85 x 4 \ 7
115 x 8 \ 8
125 x 7 \ 10
Next: 130, 130

Seated Front Raise
30s x 6 \ 9
30s x 7 \ 9
Next: more reps, more pause

Stand Lat Raise
25s x 8 \ 9
25s x 8 \ 10
Next: More pause, less intensity - one arm at a time

CG Bench - elbows in
155 x 8 \ 8
155 x 8 \ 9
wrists went from straight to back a few times. Pretty scary stuff. Gotta get my wrists stronger.
Next: 165, 165- do in rack, using safety bars in case my wrists puss out.

Rope Pushdown (double pully, so divide by 2 to figure out real weight)
180 x 8 \ 8
200 x 8 \ 9, then switched to W bar and worked up to 200. It was actually a little easier. Hopefully can press down the whole stack soon, then I'll switch to one-armed pushdowns.
Next: 180, 200 w/W bar, instead of rope

BB Curls
95 x 8 \ 8
95 x 8 \ 10
Next: 100, 100

Hammer Curls
40s x 8 \ 9
Next: 45s

Friday's Diet:
Total: 4131
Fat: 153 1373 33%
Sat: 3 25 1%
Poly: 3 26 1%
Mono: 6 54 1%
Carbs: 451 1777 42%
Fiber: 6 0 0%
Protein: 260 1042 25%
Alcohol: 0 0 0%

Sat Diet:
Total: 4377
Fat: 177 1590 35%
Sat: 8 72 2%
Poly: 8 69 2%
Mono: 8 76 2%
Carbs: 474 1868 41%
Fiber: 7 0 0%
Protein: 261 1045 23%
Alcohol: 0 0 0%

Sun Diet:
Total: 4743
Fat: 209 1879 40%
Sat: 18 164 3%
Poly: 28 248 5%
Mono: 25 229 5%
Carbs: 484 1863 39%
Fiber: 18 0 0%
Protein: 250 999 21%
Alcohol: 0 0 0%

Mon Diet:
Total: 4366
Fat: 161 1451 33%
Sat: 3 30 1%
Poly: 3 23 1%
Mono: 2 16 0%
Carbs: 516 1997 45%
Fiber: 17 0 0%
Protein: 242 968 22%
Alcohol: 0 0 0%

Jorge Sanchez
12-12-2007, 07:08 AM
I was wondering what happened to you. Strong lifts; stronger eating.

Coke
12-13-2007, 06:09 AM
Solid effort there for both days man.

jed
12-13-2007, 09:22 PM
woo hell of a workout up there man!! keep goin strong!

Bako Lifter
12-13-2007, 09:49 PM
Your diet's awesom BigMick, and it must suck bein tall haha. Nice deads!

mickyjune26
12-17-2007, 02:14 PM
Jorge Sanchez, Coke, Jed, Bako Lifter
Thanks a lot for the support. It has really helped get me this far. I skipped my first planned lifting day in 6 weeks because i'd only slept for 6 hours each night for the previous 3 nights. I felt like a pile for skipping even though it was probably okay. After a 3 day break, I made myself go do squats. I rocked the squat.

last # is intensity, on a scale of 1 - 10
Dec 15th - LEGS
SQUATS
45 X 10 \ 6
95 x 6 \ 7 --> more aerobics needed.
115 x 3 \ 7 - - solid
135 x 2 \ 7 - even better. legs wide, tight and solid at the bottom. Even dipped a little below parallel.
165 x ? - didn't write this lift, but I doubt i skipped it.
215 x 7 \ 8 - Split the ass of my shorts at the bottom of the 1st rep. Keep ripping a little more each rep after that.
225 x 7 \ 9 - Used even less back than last week. Kept squatting despite 12in rip in back of my shorts.
NEXT: 225, 255 - video

HACK SQUAT MACHINE
240 x 8 \ 8 - nice and slow to avoid hurting knees.
250 x 8 \ 9
NEXT: 250, 260 - slow as usual

LEG CURL
100 x 8 \ 8
110 x 8 \ 9
NEXT: 110, 110 - don't strain calves.

SLDL - 4 inch box
295 x 8 \ 8 - good - some guy came up and said strong lifts. Made me feel good. He's just getting back into legs after having a bad knee.
295 x 7 \ 9 - outta breath
NEXT: 305, 305 - touch floor, but don't bounce. Pull with glutes and hams.


Dec 17th - Chest
BENCH
95 x 6 \ 7
115 x 3 \ 7-8 - hard for some reason
135 x 2 \ 7 - squeezed shoulder blades and did slight arch. Much tighter and easier
175 x 1\ 7
205 x 6 \ 8
205 x 7 \ 9
NEXT - 205 (more reps), 215

LOW INCLINE DB
70s x 8 \ 8
70s x 7 \ 10
NEXT: 75s, 75s

WEIGHTED DIPS
30 x 7 \ 8
30 x 6 \ 10 - felt really tired because it was a morning workout and my carbs weren't processed yet.

AB MACHINE
170 x 8 \ 8
170 x 8 \ 9
WEIGHTED DECLINE CRUNCH
45 x 4full and 4 crunches \ 9

TRAPS
DB SHRUGs superset
100s x 8 \ 8 - 60s x 15fast \ 8
100s x 8 \ 9 - 60s x 15fast \ 8
NEXT 105/65

FARMERS WALK
100s x 1 length \ 8
100s x 1 length \ 9 - left wrist felt a little funny. prob just too much grip stuff. It should be gone next week.

SHORT BB WRIST CURL
40 x 12 (palms up) \ 8
20 x 12 (palms down) \ 9 - felt too tight in forearms


DIET
12-11
Total: 4280
Fat: 209 1879 44%
Sat: 9 80 2%
Poly: 34 304 7%
Mono: 14 126 3%
Carbs: 379 1451 34%
Fiber: 16 0 0%
Protein: 231 924 22%
Alcohol: 0 0 0%

12-12 - Boooooooo!!!
Total: 3788
Fat: 198 1785 48%
Sat: 34 304 8%
Poly: 64 579 15%
Mono: 54 484 13%
Carbs: 301 1153 31%
Fiber: 13 0 0%
Protein: 203 814 22%
Alcohol: 0 0 0%
BOOOOOOO!!!!!

12-13 - that's better....
Total: 4465
Fat: 124 1118 26%
Sat: 31 282 6%
Poly: 12 105 2%
Mono: 9 80 2%
Carbs: 609 2251 52%
Fiber: 46 0 0%
Protein: 243 971 22%
Alcohol: 0 0 0%

12-14
Total: 4166
Fat: 158 1423 34%
Sat: 19 167 4%
Poly: 39 347 8%
Mono: 32 292 7%
Carbs: 535 1977 47%
Fiber: 41 0 0%
Protein: 201 804 19%
Alcohol: 0 0 0%

12-15 - booooooo...again
Total: 3988
Fat: 211 1897 46%
Sat: 26 238 6%
Poly: 66 594 15%
Mono: 78 699 17%
Carbs: 344 1268 31%
Fiber: 27 0 0%
Protein: 229 917 22%
Alcohol: 0 0 0%

12-16
Total: 1913+ 4 to 5 dishes of chinese buffet
Fat: 68 611 31%
Sat: 15 138 7%
Poly: 15 138 7%
Mono: 29 261 13%
Carbs: 229 892 46%
Fiber: 6 0 0%
Protein: 114 457 23%
Alcohol: 0 0 0%
++++PLUS 4 - 5 dishes of chinese buffett.

mickyjune26
12-17-2007, 02:18 PM
weigh in at 227 today and last Thursday. No weight gain because of my two days of sub 4k cals.

I'm basically making PRs each week on my lifts, so i'm going to keep up with my fast weight gain strategy. I'm going to change my diet strategy under 2 conditions - my strength gains hit a plateau...or I hit 250 pounds before next November.

So far, you can't really see the excess fat. I do have a constant bulging belly because of all the food and water in me at any given time.

offhegoes03
12-17-2007, 07:33 PM
sessions have been looking awesome. hah that's hilarious about splitting your shorts doing squats. Your benching has been looking solid.

Jorge Sanchez
12-17-2007, 07:49 PM
This bulk is really paying dividends for you. You're making real solid progress. Keep up the good work.

Coke
12-18-2007, 05:25 AM
That's some good lifting man...keeping them calories high.

mickyjune26
12-18-2007, 10:20 AM
Offhegoes, Jorge, Coke - Thanks a lot for stopping by. Yeah, I would have laughed when my shorts split if I weren't holding over 200 pounds on my shoulders.

To be honest, I'm amazed at how this bulk is treating me. The strength gains are starting to slow down a little, but are still improving each week.

Why didn't I eat like this when I first started? Imagine where I could be if I had done this well when I started WBB.

Live and learn my friends. Live and learn.

Anyway, I'm really mentally preparing for the time when my gains are 5 pounds/month instead of per week. A true lifter keeps lifting even when the gains aren't to be made very quickly. That will be the sign of how much I'm committed to this.

Today is deads. Let's do it!!!!

DIET - 12-17
I was hungry...
Total: 4646
Fat: 211 1900 41%
Sat: 35 315 7%
Poly: 58 525 11%
Mono: 101 912 20%
Carbs: 478 1807 39%
Fiber: 26 0 0%
Protein: 235 939 20%
Alcohol: 0 0 0%

Bako Lifter
12-18-2007, 05:36 PM
Nice stuff big mick, diet and lifting lookin real good.

jed
12-18-2007, 09:37 PM
Diet looking awesome as always Mick!! Keep up the good liftin and dietin man.

mickyjune26
12-19-2007, 10:22 AM
Offhegoes - Bako - Coke - Jorge - Jed - - Things are only going to get stronger. Doing this strict and hardcore for 6 weeks has changed who I am, how I approach this and how serious I am. It is becoming habit. The eating is easier, the lifts keep getting stronger and the gut is getting bigger, lol.

On a side note, I sold my car, paid off another debt and reduced my monthly bills by 30%. It feels awesome.

Last # is intensity on scale of 1 - 10
12-18 - Back
PULLUPS
Hands facing each other
-110 x 10 \ 7
Vbar rows - 90 x 6 \ 7
15 x 6 \ 8
15 x 5 \ 10
It is working other parts than back, but since all my other lifts are going up, I'll stick with it until something platueas.
NEXT 15, 15 - strict form, higher reps

DEADS
135 x 10 \ form check/warmup
225 x 4 \ more form check
325 x 7 \ 8 - felt solid in my hips
335 x 5 \ outta breath, CNS fatigue more than anything...
335 x 0 \ fail - CNS toast
NEXT: Max out for 2007 max number

BB ROWS
155 x 8 \ 7
155 x 8 \ 8
NEXT 160, 160 - grip 2 inch from smooth center. Pull w/back.

SEATED CALF RAISE
155 x 10 \ 8
155 x 8/20fast \ 9
155 x 40fast \ 9
NEXT - 160, 160


Got some feedback on deadlift form from a woman powerlifter who pulled 365 at 136 weight. She said my legs should be parallel or slightly below. To me, that seems to make it like a squat. I'm going to use my old form when I max out, so I can go strong, but at the beginning of the year, I'm going to lower weights and really nail the right form on deads.

I'll be hitting 7 rep range until March or April. At that point, I'll probably switch to 3s and 1s, maybe even complete westside. Until then, I still have a lot of "Newbie" gains to make.

today is shoulders and arms. will post those results tomorrow.

DIET
12-18
oops...again
on my way to rhodestown i guess, lol
Total: 4782
Fat: 202 1817 39%
Sat: 26 231 5%
Poly: 44 393 8%
Mono: 52 467 10%
Carbs: 532 1967 42%
Fiber: 40 0 0%
Protein: 232 929 20%
Alcohol: 0 0 0%

Funny thing is that I can still see my abs. Fat hides well on tall people, lol.

jed
12-19-2007, 04:48 PM
"On a side note, I sold my car, paid off another debt and reduced my monthly bills by 30%. It feels awesome." - that a way!! that's a great thing to have accomplished man, i'm happy for you!

anyways, awesome heavy rowing and great deadlifts! 335x5 is insane dude, specially after 325x7!! keep it up.

Coke
12-20-2007, 04:36 AM
The real tall guys have to work that much harder imo, more spaces to fill in, lol...very nice back day there.

Jorge Sanchez
12-20-2007, 08:06 AM
Strong deadlifts. You're going to be a beast in no time.

offhegoes03
12-20-2007, 10:58 AM
solid deads, keep up the good work

mickyjune26
12-20-2007, 11:47 AM
Jed - It feels reall good selling my car. I have also sold my mobile home, getting a small christmas bonus and am getting reimbursed for 1 of my classes (which I got 4 A's and 1 B). Life is good. I count my blessings now. :)
Coke - that's what that woman powerlifter said. Hopefully, since I'm tall, I can go longer before I hit my first plateau. ;)
Jorge - Offhegoes - I WILL be the green giant by this next Halloween! HO! HO! HO!...

12-19
Arms and Shoulders
Still going up, up, up and away! ...with the lifts.

RACK MILLIES- 15th pin
45 x 10 \ 5
75 x 3 \ 5
103 x 3 \ 6
125 x 8 \ 8
135 x 5 \ 10
NEXT: 130, 135 - Hands 2 in from smooth

SEATED FRONT RAISE
30 X 7 \ 8 - pause on all reps
30 X 8 \ 9 - pause on some reps
NEXT: pause on all reps

STANDING LAT RAISE
25 x 8 \ 9 - pause on 1/2 reps
25 x 8 \ 10 - fatigued cuz of earlier shoulder work

CB BENCH
160 x 8 \ 8
165 x 6, 1 \ 10
NEXT: 165, 165 - try to feel it in tri's

W BAR TRICEP PUSHDOWN - double pulley system
180 x 8 \ 8
200 x 8 \ 10
NEXT: 190, 210

BB CURL
100x 8 \ 8
100 x 3strict! \ 10
NEXT: 100, 100 strict!

HAMMER CURL
45s x 9 \ 9
NEXT: 50s


Overrall a good workout. Still moving up in weights.

12-19 - - Diet:
Total: 4367
Fat: 154 1383 32%
Sat: 32 284 7%
Poly: 27 244 6%
Mono: 46 417 10%
Carbs: 494 1856 43%
Fiber: 30 0 0%
Protein: 272 1089 25%
Alcohol: 0 0 0%

Diet's on track.

Squats are tomorrow. Then I'll take a break until the 27th, where I test my maxes that week on bench, squat, and deads.

Hatred
12-20-2007, 01:55 PM
You are keeping a very close eye on your diet. Great Job.

ddegroff
12-20-2007, 08:32 PM
Looks like the strength came back nicely.

Are you still training to compete?

Coke
12-21-2007, 06:07 AM
Awesome...seeing you continually on the rise is super.

jed
12-21-2007, 10:40 PM
That's great seeing your life is going good at the moment man :) Great session and diet is looking superb as always!

bigmoney
12-21-2007, 11:21 PM
no doubt youll progress with the intense diet and training...good job man

offhegoes03
12-23-2007, 08:04 AM
nice progress man, good job with staying on track with your diet. Are you doing a clean bulk? Hitting 4500 cals most days can be tough, but then again you are a giant.

mickyjune26
01-07-2008, 01:27 PM
Hatred, Ddegroff, Coke, Jed, BigMoney, Offhegoes - Thanks for stopping by. I'm 75% sure I want to compete this year in the RAW Push Pull challenge in Arlington, where Ronnie Coleman works out.

Tested my big 3 and blew away my prev records, except for deads where I changed my form to involve a little more legs and less back.

I'm up to 235 now with big 3 at 950, soon to be over 1000. I don't see much fat, though I can hide it pretty well on my frame. I didn't track my diet for about 6 - 7 various days during the break, but I'm sure I got the diet right at least 75% of the time.

I'm not going to post my routines for the week WBB was down. I'll start fresh tomorrow, on back day.

Also - the weights are starting to feel pretty heavy. I may start on ETS or Maximus pretty soon.

mickyjune26
01-07-2008, 01:30 PM
nice progress man, good job with staying on track with your diet. Are you doing a clean bulk? Hitting 4500 cals most days can be tough, but then again you are a giant.

We'll just say that my diet is "clean" 75% of the time. If I'm short on cals, I have no problem with getting 3 double cheeseburgers from McD's and dipping them in sweet and sour sauce. After all, my maintenance cals are 3500. I can lose fat pretty easily. It's all about strength right now.

During the day I typically blend up 2 cups dry oatmeal, 1 cup nonfat dry milk and have a can of tuna in oil on the side. Do that 2x and I'm up to 3000 cals before I even leave the office.

offhegoes03
01-07-2008, 03:33 PM
yeah, when it comes down to it, you gotta do whatever it takes to get those calories in. I just mix olive oil into my shakes b/c there's no way I could get in 4000 clean, solid calories in a day.

mickyjune26
01-07-2008, 07:50 PM
Yeah going all clean is tough, but with the help of PB, tuna in oil and blenders, I can get pretty close to 100% on most days. Today should be a 100% clean at about 4200 cals.

2nd MONTH REVIEW
My 2nd month was pretty solid, but with less of the newbie gains. I call them newbie gains not cuz i'm really a newbie, but because this is the first time in a long while I've applied the basics of tracking all that I eat.

For my next month, the 3rd month, I will get really solid on my diet and aim for a firm 5% increase in my lifts. I also want to try to get all my lifts back to 80% intensity. I think I've been lifting a little too close to failure each week. Patience will win this fight. I will win month 3.

Review of last month's progress
Goal - increase strength by 10% on all lifts.

11-23
BW, BEFORE = 221
1-7
BW, AFTER = 235

Lifts:
Bench
BEFORE
175 x 8 | 8
175 x 9 | 9
AFTER - 19% increase, but lower reps
215 X 6
215 X 5

Low Incline Bench
BEFORE
60 x 6 | 8
60 x 8 | 9
AFTER - 14% increase, and higher reps
70s x 8
70s x 7

Dips
BEFORE
15 x 8 | 8
15 x 7 | 10
AFTER - 12% increase
30 x 8
35 x 6

Pullups - Palms facing each other
BEFORE
0 x 6 | 8
0 x 5 | 10
AFTER - 12% increase
15 x 8
15 x 7

Deads
BEFORE
365 x 1 | 10
375 x 1 | 10
AFTER - changed form, no increase
405 fail

BB Rows
BEFORE
130 x 8 | 8
140 x 8 | 9
AFTER - 16% increase
165 x 8
165 x 8

Shrugs
BEFORE
90s x 10 | 8
50s x 20f | 8
FW 90s x 30 steps | 9
AFTER - 15% increase
105 x 8
65 x 15f
FW 105 x 1 length, 1 length

Squats
BEFORE
195 x 8 | 8
205 x 8 | 10
AFTER - 13% increase
225 x 6
235 x 8

Hack Squats
BEFORE
180 x 8 | 9
200 x 8 | 9
AFTER - 26% increase
230 x 8
270 x 8

Leg Curls
BEFORE
80 x 8 | 8
100 x 8 | 9
AFTER - 19% increase
100 x 10
120 x 6

SLDL
BEFORE
275 x 8 | 8 - 2 inch platform
275 x 8 | 10 - 4 inch platform
AFTER - 13% increase
315 x 8
315 x 7

Seated Smith Shoulder Press
BEFORE
140 x 8 | 8
145 x 8 | 10
AFTER FREE SEATED MILLIES- not comparable, but solid PR
115 x 8
135 x 6

Seated DB Raise
BEFORE
25 x 8 | 9
25 x 8 | 10
AFTER - 17% increase
30s x 8
30s x 8

Standing lat raise
BEFORE
20 x 8 | 9
20 x 8 | 10
AFTER - 20% increase
25s x 8
25s x 8

Close Grip Bench
BEFORE
145 x 8 | 8
155 x 8 | 9
AFTER - 9% increase
165 x 8
165 x 8

Tri pushdown
BEFORE
160 x 8 | 8
180 x 8 | 9
AFTER - 11% increase
180 x 8
200x 8

BB Curls
BEFORE
85 x 8 | 8
85 x 8 | 9
AFTER - 15% increase, but lower reps
100 x 6
100 x 6

Hammer Curls
BEFORE
35s x 9 | 9
AFTER - 23% increase
45s x 8

Seated Calf Raise
BEFORE
Seated calf raise
125 x 7 | 7
125 x 8 | 8
125 x 30f | 9
AFTER - 19% increase
Pulled calf on last week
155 x 10
155 x 8/20f
155 x 40f

Coke
01-08-2008, 05:46 AM
Damn good update dude, sweet review...gains have been super on all levels.

mickyjune26
01-08-2008, 12:56 PM
just got invited to Bad Ass Gym today. They invited me to come by Friday night. I'm going to find out if they want me to lift with someone or just watch and learn.

ddegroff
01-08-2008, 08:47 PM
Nice progress bro!

Hard work pays off.

Indifference
01-08-2008, 11:36 PM
Damn bro that is a sweet update. Definitely wish I had done something like that (or had the motivation to try). Also that is definitely going to be an awesome experience going and lifting with the huge guys. Definitely inspirational in here.

offhegoes03
01-12-2008, 01:49 PM
congrats on the invitation and keeping track of all of those lifts. it's a nice way to really see how far you've come.

mickyjune26
01-13-2008, 10:08 PM
ddegroff - indifference - offhegoes: Bad Attitude Gym invited me to join their team. The major requirement is a strong desire and heavy commitment. We'll be testing my maxes (under their requirements and observation) this week and then start me on what they call the Shocker method. Basically some high rep stuff to keep the muscle growth going until my foundation of strength is a lot higher. My guess is that we'll stay on this system for at least 4 weeks.

I'm posting my routine on their forums, but i'll keep posting here, since it only takes a sec.

Phil - Adam - Stew - Thanks for stopping by my journal. I'm gonna really tear it up this year. YEEEEEEAAAAHH!!!

Did general upper body work today. I'll be testing my maxes this Monday and Wednesday. Sean and Mark said they'll probably start me on the shocker program. It'll probably kick my ass all over the place. Good.

1-9 BACK (Last day on old routine)

Pullups
15 x 7
15 x 5

Deads
135 x 8
225 x 5
315 x 8
315 x 8

BB Rows
170 x 7
170 x 8

1-11
DE Squat
Got a lot of form help from Chris at BAG.

Warm-up
Swing leg forward
Swing leg side to side

Box Squat - form work
black band around knees. Feet wide.
Going down - push knees wide, sit back. DON'T push knees forward.
Going up - push knees wide. Bar goes up first.
45 x 6
45 x 5
45 x 3
45 x 3
45 x 5
NEXT: Get someone's approval on form, then slowly move up on weights.

Back Extension / Reverse Hyper superset
25 x 8 / 180 x 6
25 x 8 / 180 x 8
25 x 10 / 180 x 10
NEXT: 25 x 12, 12, 12 / 135 x 10, 10, 10

Standing AB crunch
90 x 10
90 x 10
90 x 10
90 x 10
NEXT: 100 x 10, 10, 10, 10

Bring Jug of water next time!!!

To-Do:
Practice box squats every day with toes against wall. 0 x 5 x 3
Buy Chuck Taylor's - DONE
Buy Magnificent mobility DVD
Buy training manual from www.elitefitness.com
Send Phil link to fitday journal
Read more westside articles and all info on BAG site

I'm real serious about this. I have to rebuild my lifts using a solid foundation. I can't wait to compete.

1-13
General Upper Body work - BAG Gym

Bench
warmup sets...then
205 x 9
195 x 7
195 x 7

Shrugs
200 x 10, 10, 10

DB Inclines - elbows out - a lot harder
70s x 6
70s x 5

Vbar Pulldown
155 x 8, 8

DB Millies
40s x 10
45s x 6

Front raises / BB Curls
20s x 7 / 100 x 8
20s x 7 / 100 x 5

Good workout...many more where that came from.

Indifference
01-13-2008, 11:07 PM
Wow. Sounds like an awesome group to be associated with! Especially with all the help they are offering. Looking forward to seeing some huge lifts and the like in here man!

jed
01-13-2008, 11:19 PM
really glad to see things are going well mick! congrats on the invite, that's a nice step. keep it goin man, lookin forward to some good stuff in here soon!

Coke
01-14-2008, 05:40 AM
Good luck at your new gym man, sounds super.

offhegoes03
01-15-2008, 05:09 PM
nice stuff in here, micky. good luck with this new gym

bigmoney
01-15-2008, 05:52 PM
see, now aren't you glad you called?? :) If you commit yourself you can get stonger than you ever thought possible. I hope to move to Dallas in the next few years for grad schoool....maybe I'll see you there.

ddegroff
01-16-2008, 07:57 AM
Those deads are killer, nice work bro!

Looks like your goal to compete is going to happen!

mickyjune26
01-29-2008, 07:34 AM
Ddegroff - thanks on the deads. they changed my form so my max went down, but it'll get back up there.
Bigmoney - hell yeah it'd be cool to see you there. The guys are pretty cool and have been a lot of help.
Offhegoes, Coke, jed, indifference - thanks for the support as always.

Been slackin on the posting, but not the lifting.

Diet's going well. Switching to 45% protein, 40% fat and 15% carb diet due to their recommendation, to minimize fat gain. Will do carbs in the morning and after workouts. The rest of the day will have minimal veggie carbs. Need to eat more fruits.

1st day of sheiko method. I like the program and can feel how it could add on some bulk because of the high volume relative to my general "newbiness" to lifting. The only downside is the amount of time it takes. That could be a prob when we get closer to meet time. I'm sure I can adapt as necessary though.

Bench
warmup, then...
125 x 5
150 x 4, 4
175 x 3, 3
190 x 3, 3, 3, 3, 3

Squats
warmup, then...
160 x 5
190 x 5, 5
220 x 5, 5, 5, 5, 5
next - deep breath, close mouth, sit back, knees out

Bench - hey, it's sheiko
125 x 5
150 x 5, 5
175 x 4, 4, 4, 4

DB flies
25s x 10, 10, 10, 10, 10

GMs
135 x 5, 5
185 x 5, 5, 5

Traps
100s x 8, 8, 8

Lat pulldown - palms in, shoulder width
140 x 8, 8

DB curl
45s x 8, 8

ddegroff
01-29-2008, 08:29 AM
New routine looks interesting. Diet does as well. Looks good, that DL max will get back up there!

Coke
01-29-2008, 08:39 AM
Nice job bro, glad to see you're still holding everything down.

offhegoes03
01-29-2008, 04:04 PM
routine looks cool... so you start off with benching, do some squatting and then go back to benching? definitely an interesting approach. good luck with making some progress!

jed
01-29-2008, 05:49 PM
Weird lookin program you got, but I'm sure anything will work with your determination mick!! Heavy workout even with all the volume man :)

Jorge Sanchez
01-30-2008, 01:09 PM
Glad to see you're keeping up the good work.

bigmoney
01-30-2008, 01:33 PM
Lookin good man. Did the guys at BAG recommend you to do the Sheiko routine?

mickyjune26
01-31-2008, 12:24 PM
Ddegroff - Coke - Jed - Jorge - Offhegoes - thanks guys, i'll be tearing up DL soon. They switched me to conventional, which feels a lot more solid.
This program definately has me feeling like I'm growing. I feel more sore than I have in a while.
Bigmoney - Yeah, they started me on the Sheiko routine to build a foundation of strength. I like it so far, though it does take 2 hours to complete.

Sheiko - Week 1, Day 2
Feel pretty sore from Day 1. Already feeling it from Day 2. This program is pretty good for me. As long as I keep eating right, I'll put on some solid muscle.

I've noticed my hips and lats are thicker, two essentials needed for good lifts.

Deads to Knees - switched to conventional, per Mark. My form is a lot better on conventional. It's easier to keep my back upright.
155 x 3
185 x 3
220 x 3, 3
235 x 3, 3, 3, 3

Incline BB Bench
155 x 6
135 x 6, 6, 6

Dips
30 x 5, 5, 5
30 x 0, 0 - wrists started to feel weak, so I took it easy

Deads from Pins below knees, 2nd pin
160 x 4
190 x 4
220 x 4, 4 - awesome form on first set
250 x 3, 3, 3, 3

Lunges
50s x 5, 5, 5, 5, 5

Abs on GHR
0 x 10, 10, 10

Since this is a 3-day program, I'm going to shoot for Sunday, Wednedsay, Friday.
Every other workout I'll add 2 sets of Bi, Back and Shoulder work.

ddegroff
01-31-2008, 12:25 PM
Great looking numbers. I like this routine.

Coke
02-01-2008, 06:10 AM
Solid effort man.

jed
02-01-2008, 11:26 PM
Wooooh looking solid in here man!!

mickyjune26
02-13-2008, 02:17 PM
thanks guys. My routine, diet and weight increases are doing okay. I'm on the brink of burning out. I stopped going to Bad Attitude Gym, because it just wasn't my style.

Right now, I'm spending the next few hours reevaluating my routine and goals, to get motivated again. I started dating a girl that doesn't really care what I look like (within reason, lol), so my motivation is gonna have to come from within.

I'm not going to quit.

mickyjune26
02-13-2008, 02:26 PM
Yeah...i uhhhh dressed up as rambo on opening night and went to the movie. Before the movie started I walked around the theater pretending to shoot people.

mickyjune26
02-13-2008, 03:25 PM
allright. listening to Pantera at work. starting to feel pissed and motivated.

gonna hit WBB1 for 1 month, aiming for another good 10% strength increase. Probably will add 15 pounds 50/50 fat/muscle.

f*** this sh**

bigmoney
02-13-2008, 03:57 PM
AH, another diehard rambo fan!

Why did you leave BAG? From the looks of it you want get stronger, bigger, leaner and these are the guys/atmosphere to get you there. Whatever the reason, its your decision and keep hittin it hard.

mickyjune26
02-13-2008, 04:03 PM
It wasn't quite the atmosphere i was looking for. I was pretty pumped at first, but after a while, all the activity seemed to distract me from my lifts. Plus, it turned into a 3+ hour ordeal to drive down lift for 2.5 hours and drive back. In addition, I don't know if I'm ready for the hard-core powerlifting, suit-wearing activities. I just like lifting, eating and getting bigger / stronger.

I'm also starting to think that I lift better when I'm by myself, doing my own groove. I was constantly weaving in and around people getting to equipment in the small garage-type gym.

I don't know...all I know is that the more I lifted there, the more I wanted to skip lift days. Not a good thing.

I'm going to keep hitting my reg gym for a while, utilizing BAG's advice on form. Thanks for checking up and showin some support.

RAMBO RULES!!!

ddegroff
02-13-2008, 06:11 PM
Hey it's not for us all. I worked out alone for last few years. Just recently I started lifting with a partner. Eventually I'll go back to lifting by myself. I need my loud metal.

Never actually done WBB 1, so I'll be interested to see your progress. GL

Killa Kurt
02-13-2008, 07:08 PM
Keep at it bro, sorry haven't been in here in a while. I tried pulling sumo myself, definately not a fit, conventional feels way more natural and I pull more weight that way.

jed
02-13-2008, 08:50 PM
glad to see you got a girl, man :D and those rambo pics... ur my hero! hopefully u can get motivated more, if you want i can get u some motivating pics. (to me atleast)

mickyjune26
02-14-2008, 08:52 AM
ddegroff - thanks man. hope that lifting with a partner works for you.
Killa - conventional is a lot better on my hips, though more hell on my shins! :P
Jed - thanks dude, but I don't know if pics of jed wearing a banana hammock will motivate me much. j/k. shoot'm my way.

Felt really good at the gym. I've gotten stronger in WBB1 since last time, about 2 months ago.

WEIGHT - 235ish, prob 15% bf
Chest

BB BENCH - always using powerlifting form
45 x 6
95 x 5
135 x 3
185 x 1
225 x 6
225 x 8 guy helped on last two, kind of made me mad. I think I could'a hit'm on my own.

LOW INC DB PRESS
75s x 5
75s x 5

MACH FLIES
100 x 7

DIPS
35 x 6
35 x 6

FARMERS WALK
115s x 2 lengths

SHRUGS
85s x 10
85s x 10

DECLINE CRUNCHES
0 x 8
35 x 6

DECLINE BB
135 x 8 slow

Was a little full so had no problem with walking around pushing out my gut a good 5 inches. I bet a tall guy with a potbelly looks funny. In the morning when I hold my gut in, I can almost see my six pack.

Today is v-day. When I was single I pretty much ignored it. I wasn't one of those who got all pissy today or called it commercialist propoganda.

It's funny cuz I'm going to the doc today to get all my STD checks. I've been a dumbass in the past, so I hope everything is cool. I hope they stick some fingers up my ass and make me cough. that would make my valentine's.

Probably going to make chicken enchiladas for my girl and her funny kid. We'll play some marbelus, do presents, watch and movie and who knows. She's pretty cool though. It's like the best of both worlds, the girl world and the cool, funny guy friend world.

anyway. Look forward to back day tomorrow. Test my deads at 2 sets of 6 on conventional. bloody shin friday.

Coke
02-14-2008, 09:53 AM
Crazy pics, didn't know you were that ill, lol - :D

ddegroff
02-14-2008, 11:53 AM
Strong numbers bro!

V-day is such a Hallmark holliday. Either way I'm still going to dinner with the girl, lol.

jed
02-14-2008, 09:26 PM
crazy bench man despite the help! good workout all around!!
mariusz is my idol, so be prepared...
http://www.ironmind.com/ironcms/opencms/system/galleries/pics/ironmind/pudz_lg.jpg
http://news.bbc.co.uk/media/images/38274000/jpg/_38274961_mariusafp200.jpg
http://nowabrzeznica.blox.pl/resource/pudzian1_300x300.jpg
http://img.photobucket.com/albums/v626/jediman/c4da7-___.jpg
http://img.photobucket.com/albums/v626/jediman/35fbf-___.jpg
http://img.photobucket.com/albums/v626/jediman/748.jpg
http://img.photobucket.com/albums/v626/jediman/visualization-big.jpg

mickyjune26
02-17-2008, 07:22 PM
Coke - it was a rush. Never had so many people watching me at one time for bein' a fool, lol. Heart was pounding pretty hard, haha.
Ddegroff - V-day was pretty awesome. Still was weird being responsible and doing the tests.
Jed - Those are awesome pics. I would love to be close to that ripped, though at my height i'd be around 350.

I talked with the girl, asking her "what if I got really big". She said whatever makes me happy. Then I asked, "What if I got really fat?" She said it's FINE! Whatever makes me happy. Then I said, "What if I stopped working out, stopped eating and went back to my high school weight of 6'7" at 170 pounds?"

She said don't do that.

Turns out I found one that won't care if I get bigger. YAY!!! I'm not suprised though. Most of the women I know say they wouldn't want a big man...that it's gross...etc..etc...

...but when it come down to it, and they have a big man, you KNOW THEM LOVE IT!!

Plus, the other day i easily carried her around. She loved that too.

anyway....
FRIDAY - BACK
WIDE PULLUPS
0 x 4
0 x 5

DEADS - CONV.
135 x 6
185 x 1
225 x 1
275 x 1
345 x 4, 3, 3, 1

BB ROW
205 x 5
205 x 5

...and other back stuff


SATURDAY
BENCH W/GREEN BANDS
50 x 3
100 x 3
140 x 3, 3, 3, 3, 3, 3, 3, 3, 3
250 x 1
275 x 1

INCLINE BENCH - elbows wide
135 x 8
185 x 5
elbows in - 135 x 8, 185 x 0

5-BOARD BB
225 x 8
255 x 5
275 x 4
295 x 2

BB FLOOR PRESS
135 x 8
185 x 8, 8


Everything was a PR. WOOT! Deads felt a little heavy, but I'm still hoping my max is around 395 - 405. BB rows are going through the roof and I can feel my lats getting bigger.

I was stoked on my bench. I think I have a 290 - 295 in me. 3pps is on the horizon!

The 5-board felt solid going up and down. I do need wrist straps to get more solid setting up.

It seems like the other day when I had to struggle with 185.

Bodyweight still around 235. It's hard for me to bulk slowly. I tend to bulk hard and then plateau as my weight stays the same for a month , but my bf % goes down. I can see the transformation in my abs. We'll be fine-tuning the diet as time goes on.

FREAKIN LONG POST!!

jed
02-17-2008, 07:34 PM
wooooooooooooooooooweeeeeeeeeeee those are some nice workouts man! i cant wait till u hit 315 bench!!! is ur current RAW normal bench pr 275?

mickyjune26
02-17-2008, 07:39 PM
I'm always RAW, probably for another year, at least. Gotta get a solid 40 more pounds on me! 275 was a def PR. I am pretty sure I could hit 290 - 295. It was mostly due to form change, arching my back more, brining my elbows in and utilizing more back muscles.

Basically going with standard powerlifting form.

Now if I could just make my deads and squats jump like that!

mickyjune26
02-17-2008, 07:39 PM
side note - I'm going down to the hotel gift shop to buy 1000 cals of granola bars and milk, lol.

jed
02-17-2008, 07:44 PM
oh yeah haha i guess i knew you were RAW, i gues i just meant RAW is in no bands and boards and stuff... i dun really know what using those wud be called. ah i was guna say if 275 is a fresh PR i would race ya but if you can get nearly 290 then you win :)

gj on getting some extra cals, i wish i had granola bars right now!!

hey, you use fitday right?

Killa Kurt
02-17-2008, 07:48 PM
I just checked out those pictures, you look like this guy we call Rambo that is in my union.

Bako Lifter
02-17-2008, 08:47 PM
Hah, Rambo is the freakin man!

Nice bench Pr big guy.

Coke
02-18-2008, 05:46 AM
Fine deads, bb rows and pressing sets.

ddegroff
02-18-2008, 09:28 AM
Deads and pressing look strong big guy.

My girls one that doesn't want me too "big" but who the hell knows what that means anyway.

mickyjune26
02-27-2008, 08:38 AM
ddegroff - who knows what too big means. I switched to a high protein, lower carb diet and my gut has sucked in a lot. She likes that, haha.
coke - thanks for the support. Deads are tomorrow. I think I'll test my max.
bako - i'm racing you man. First to 3pps wins!
Killa - Sounds like we need to have a Rambo festival.
Jed - lately I haven't been tracking my calories. I'm gonna see how that goes. I'm also eating protein and fats during the day and carbs at night. It helps keep the energy up. I base my cals on my weight. Honestly a little burned out on counting cals for a bit. But I gotta tell you, if you want to do a hardcore bulk with gauranteed strength gains, calorie tracking is the way to go.

Took 1 week off due to travel. Made sure to eat enough. Starting a fast bulk again, trying to get to 245. Probably will get fat, but knowing myself, it's hard to bulk slow. I end up failing by missing my cals everything other day. Bulking fast gives me a 500-800 cal cushion each day, resulting in 3 pound gains each week.

SQUAT
beat my legs to hell
4 count squat pause - wide stance
Did way better at keeping my knees out and my hips didn't bother me at all because of this. My right hip flexor was hurting in the past cuz I had knees out on the way down, but my right knee came in a little on the way up. the shift in weight put pressure on the hip flexor.
135 x 4
185 x 4
205 x 4, 4, 4, 1

very straight legged deads
135 x 8
185 x 8
225 x 8, 8
went a little bent on last few reps and felt it a lot more in hams and glutes.

LEG PRESS
50% max x 8, 8, 8, 8, 8, 8
(a lot of sets)

Lunges
hams were spent - poor. hit harder next time.

LEG CURLS
120 x 8, 6 (too much weight...started to feel pressure on joints)

so yeah, a lot of leg stuff. pretty sore today.

Girlfriend is pretty awesome. She started lifting weights because I do. Not with me though. I taught her to do lower reps (8 -10) and higher weight. She had fun on that.

Coke
02-27-2008, 09:54 AM
Good seeing you on track...and I'm hearing you, bulking or leaning out is a challenge any way you look at it.

ddegroff
02-27-2008, 10:54 AM
Sounds like a good plan for the bulk, I also overeat more than under eat, a lot.

Good leg session! It's so nice when the gf enjoys lifting!

mickyjune26
02-27-2008, 01:55 PM
coke - ddegroff - you're right about bulking. Man, my legs are sore today, haha.

SHOULDERS, TRI'S AND BI'S

CG BENCH
185 X 8, 8, 8

SEATED BB PRESS
95 X 8, 8, 8

SEATED DB PRESS
30s X 8, 8, 7

FRONT / LAT RAISE
20s X 8 / 15s X 6

TRICEP PUSHDOWN
200 X 8, 6

BB CURL
95 X 8, 8, 8

jed
02-27-2008, 09:37 PM
nice to see you hittin em hard again after the week long break man. good job, best of luck gettin back ta 245.

Coke
02-28-2008, 06:19 AM
Nice shoulders and arms training dude.

ddegroff
02-28-2008, 07:04 AM
Awesome arm day bro!

mickyjune26
02-28-2008, 10:44 PM
jed - i'll be there before ya know it, though it'll be uncharted territory, as i've only gotten up to 235 in weight before.
coke, ddegroff - thanks for the support. Plan on stopping by your journals during work tomorrow. Yes, it did say during work, lol.

DEADS
135 X 3
225 X 3
275 X 1
315 X 1
365 X 1
405 X 1 PR
435 X 1 PR
460 X 1 PR WOOT!
Told the guy I was liftin with to not tell me the numbers on the last one. All i knew is that I could def lift it again with just 10 more lbs on each side. He said let's through on 2.5s to make it an even number. Been a while since I've done conventional deads. They are a lot easier for me.

GMs - shoulder width stance
185 X 8, 8
205 X 7, 7

PULL-THROUGHS - GREEN BAND
8, 8, 8, 8

DECLINE AB
45 X 8, 8, 8

AB PULL-DOWN
60 X 8
90 X 8

SIDE BENDS
90 X 8
110 X 8

mickyjune26
02-28-2008, 11:01 PM
LOOKS LIKE I HIT CLASS IV. 7 MONTHS AHEAD OF SCHEDULE. NEXT - CLASS III

I can't find the class table in pounds. It's lost in the internet world.

jed
02-28-2008, 11:27 PM
YEAH BUDDY!!! thatta boy!!! 460 is MEAN!! i would of went home after that huge pull! great job man!

Bako Lifter
02-28-2008, 11:47 PM
WOW. That's a strong ass deadlift Big Mick.

Coke
02-29-2008, 06:17 AM
Super numbers with those deads and GMs as well.

mickyjune26
03-04-2008, 07:37 AM
Jed - Bako - Coke - Thanks a lot guys. It was a pretty wild session. Thought I'd test squats today, but we did smith squats instead.

Here are some workouts for last week:

Bench
115 x 3
155 x 3
185 x 1
225 x 1
265 x 1
285 x 1 (with help)
Form was off. Weak from CG bench and tri work 2 days ago

BENCH WITH G. BANDS
135 X 3, 3, 3, 3
form felt better

DECLINE
155 X 6
185 X 6
215 X 6
felt solid

DB FLOOR PRESS
60s x 8
70s x 8
70s x 6

next day....
BACK
WIDE PULLUPS
0 X 4, 4, 2

BB ROWS
185 X 6, 6,
135 X 8 SLOW

V BAR PULLDOWNS
120 X 8, 8
SEATED V BAR ROW
100X 6, 6 SLOW

ab work

fatigued from lifting for 4 days in a row. not a good idea, lol

yesturday
SQUATS
SMITH MACH SQUATS
wide stance, lean into it to focus on hams / glutes
warmup, then
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
385 x 3
405 x 1

had at least one more rep in me, but i had plenty more work to do, plus i don't like maxing out on smith

PAUSE SQUATS - 4 count
185 x 4
205 x 4
225 x 4
245 x 4
felt reall light after 405 smith squats

SLDL
275 x 8
315 x 8
315 x 5
315 x 4

LEG CURLS
100x 8 slow
100 pyramid

My buddy said he usually squats 100 more than his max on smith machine.

I hope that is true for me....but it probably isn't, haha.

Jorge Sanchez
03-04-2008, 09:31 AM
Strong workouts. You've really gained a lot of strength over the past few weeks, especially on your bench and deads.

mickyjune26
03-04-2008, 09:42 AM
Thanks Jorge, it's been the time to test my maxes after working the muscle groups for about 6 weeks. I hope to test my squats again pretty soon. With a 405 smith machine and 245 4-count pause squats, I am excited to see how much over 315 I'll be.

mickyjune26
03-04-2008, 03:31 PM
Did Bench today and missed 260 when two weeks ago I hit 275 and felt I could have hit 285. My form was off. My elbows have been flaring out lately and I'm hitting the wrong place on the touch.

Oh well.

I take comfort in that I seem to have lost a little fat and my weight is up to 237 in the mornings, the highest its ever been. It's just a matter of time before I fix the form and blast away my prev bench PR with the added mass and strength.

BENCH
warmup, then...
140 + GREEN BANDS
3, 3, 3, 3, 3, 3, 3, 3
260 x FAIL - elbows kicked out at bottom, didn't recruit lats

CG BENCH
190 x 5
160 x 8
160 x 8

SKULL CRUSHERS / DECLINE AB SUPER
75 x 10 / 45 x 8
75 x 12 / 45 x 8
75 x 12

V-BAR PULLDOWNS
140 x 10
140 x 10

DB ALT CURLS
50s x 6 / 30s x 8

jed
03-04-2008, 07:11 PM
damn sucks about the miss today dude. i know youll be able to pinpoint the problem (already have) and fix it! great workouts for all of last week, even if its on the smith machine thats heavy!

bigmoney
03-04-2008, 08:38 PM
Wow I have not been in here in a while.....looking freakin' awsome man! HUGE DL PR!

ddegroff
03-04-2008, 09:18 PM
You'll make up for the miss next time around. Workouts are lookin' strong bro!

Coke
03-05-2008, 06:31 AM
Been doing real well I see, keep it up.

mickyjune26
03-05-2008, 08:08 AM
damn sucks about the miss today dude. i know youll be able to pinpoint the problem (already have) and fix it! great workouts for all of last week, even if its on the smith machine thats heavy!

I can tell you it FELT heavy, lol. It was all legs, so I'm hoping my back could help out a little. Maybe we'll test squat next week!


Wow I have not been in here in a while.....looking freakin' awsome man! HUGE DL PR!

Thanks dude! Deads again today. Don't know if I'm a big fan of how often they max out on the same exercise... I may do something different today.


You'll make up for the miss next time around. Workouts are lookin' strong bro!

I'll try again this Saturday. If I miss again, I'm working up from a lower weight, no worries! :)


Been doing real well I see, keep it up.

I do it all for you, Coke. It's all for you! :clown:

WEIGHT - 239
Blowin up on weight, but don't see much fat gain....confused....but happy?

Stumprrp
03-05-2008, 08:27 AM
strong stuff man, good work on the weight gain, keep going, you need 300!

mickyjune26
03-05-2008, 08:43 AM
strong stuff man, good work on the weight gain, keep going, you need 300!

Oh it's gonna happen. If I want to compete, it's gonna happen, lol. My only concern is with my gastro intestional tract handling all that food. Doing fine now at 4500+ cals. I can only wonder how I'll feel with 5,500.

On second thought, I guess that's just an extra half a Bako shake, right? :)

patrick3217
03-09-2008, 04:21 PM
I was just lookin over your journal from the beginning and you have come a long way man.. and your deads are sick.. good work man.. keep at it..

mickyjune26
03-10-2008, 10:35 AM
Patrick - thanks dude! Just make sure to do my best one day at a time. I feel lucky cuz it's finally gotten to the point where this IS my LIFESTYLE. I feel weird when I'm not thinking about where I'm gonna get my next source of protein or when I'm going to the gym.

mickyjune26
03-10-2008, 11:25 AM
Gettin caught up on posts...

DEADS

RACK DEADS - KNEE LEVEL
135 X 3
225 X 3
315 X 3
365 X 1
415 X 1
465 X 1
500 X 1
525 X 1
550 X 1
570 X F

PULL THROUGHS - GREEN BAND
8, 8, 8, 8

SAT BENCH

BENCH
135 X WARMUP
185 X 3
225 X 3, 3
235 X 2
255 X 1

RACK BENCH
5TH PIN
225 X 7
225 X 9
6TH PIN
315 X 6

REV BAND BB FLOOR PRESS
GREEN BAND TOP PIN
295 X 6
275 X 9
275 X 6
275 X 5

V PULLDOWN
140 X 8, 160 X 8, 140 X 8

MID GRIP ROW
100 X 8, 8, 120 X 7, 8

BI'S AND TRAP WORK...


Rack deads felt good. On the 460 I didn't have my middle back arched enough. When i pulled my right rib pushed into my upper abs and cramped it. Nothing serious, just a little ache when i don't sit up straight.

The bench form is a lot better. Found a way to get right up on my upper shoulders. I think I could hit 285 on a fresh day again.

The rev band floor presses felt awesome. Really good growth exercise.

Doing squats later today. We'll see how that goes!

Coke
03-10-2008, 12:03 PM
Props, seeing some big numbers man.

mickyjune26
03-10-2008, 02:57 PM
Props, seeing some big numbers man.

Thanks coke. Plan on getting the numbers even bigger!

Jorge Sanchez
03-10-2008, 04:31 PM
You are making some serious progress in there. Keep up the good work.

mickyjune26
03-11-2008, 10:44 AM
You are making some serious progress in there. Keep up the good work.

Thanks man. I've been pretty happy with my progress on most days. I get the sense that my newbie gains are coming to an end though!

SQUATS

SQUATS
135 X 3
185 X 3
225 X 3
275 X 1
315 X 1
365 X 1 PR

ZERCHERS
CAMBERED BAR
135 X 8
135 X 6
REG BAR
135 X 7

13.5 IN BOX SQUAT (BELOW PARALLEL)
135 X 8
135 X 7
185 X 6
185 X 4

LEG PRESS
4PPS X 8
5PPS X 8
6PPS X 8

GHETTO GHR
WITH POLE
8, 3

AB WORK


I'm content with my squat PR. With some form and speed work, I know I can blast that number.

We did zerchers to try to isolate the hams and glutes, in addition to pausing at the bottom. I think any wide-stance squat with a pause at the bottom will hit hams and glutes. Just have to vary in cause a particular squat stagnates. I went narrow stance on second set and it really bothered my left knee. I will never narrow squat again...ever...

James and I are talkin about trying to convince the gym owner to buy a GHR. I need to price a good, solid GHR. If he won't buy it, maybe we can split the cost. Worst case scenario, we split the cost.

GHR rocks my hams and will really help my lifts.

Coke
03-11-2008, 11:44 AM
Leg day is looking great!!

Jorge Sanchez
03-11-2008, 03:09 PM
Awesome PR. Eight wheels will be yours in no time.

jed
03-11-2008, 09:06 PM
heck dude you are looking STRONG! awesome man!

mickyjune26
03-12-2008, 09:10 AM
Awesome PR. Eight wheels will be yours in no time.

And after I squat them, I'll throw'm on one shoulder and walk them out of the gym.


Leg day is looking great!!

Thanks Coke! Always appreciated.


heck dude you are looking STRONG! awesome man! I'm only gonna get stronger!

Weighed in at 241 today. That means I gained 4 pounds in one week. Hmmmm....I need to try to slow down the bulk, but I hate couting cals still. Maybe just lay off the unhealthy carbs and fats for a bit. I ate tons of chips and dip last night, along with some sloppy joes for the last 2 nights.

:burger:

On a side note, I've been dating a girl that I like for the first time in a LONG while (mostly due to my apathy and problems). She's an awesome person and has very attractive eyes. Though I'm pretty attracted to her (she is real cute), I sometimes wonder if I could find someone better looking. I hate this typical man side of me, which is caused by some mild insecurities

Looks fade with age, whereas personalities tend to stick. What are good looks worth if the woman is a pain in the a$$?

blegh....I'm new to this dating thing. Should have started a long time ago. Guys - don't spend years just hanging out with your friends without dating!!!

....don't worry...not going to start another girl thread on this one.

Did speed bench yesturday. Will post numbers later.

Jorge Sanchez
03-12-2008, 09:53 AM
Women are trouble. That being said, if you like her I don't see what the problem is. You will always be attracted to other women, but so long as the one your with makes you happy there's no reason to throw that away for some speculative 'other.'

As they say, one in the hand is worth two in the bush... although, I think I'd rather have two women in the bush ;).

mickyjune26
03-12-2008, 02:59 PM
yeah, i would rather have the bush than the hand, but that's just me... haha

I don't know what I'm going to do with the girl. I feel like this is my first real relationship. I guess that's what scares me the most. I don't really have anything to compare this to.

mickyjune26
03-19-2008, 08:56 AM
Still lifting everyone, just haven't been posting the numbers because....because.....
okay...no real reason. If i had time to watch a movie about some dude addicted to crack, i have time to post.

Getting stronger though. Did bench speed day, using 175 x 3 x 8 and they felt pretty light when my form was on.

ddegroff
03-19-2008, 04:43 PM
Girls suck. The hotter they get the more they suck. End of story.

Find one your attracted too that doesn't bug the **** out of you and put a ring on her finger, done deal. LOL

jed
03-19-2008, 05:37 PM
get back to postin your workouts! i enjoyed lookin at your work, damnit.

Jorge Sanchez
03-19-2008, 08:36 PM
Seriously, keep this bad boy updated.

mickyjune26
03-24-2008, 03:23 PM
Sorry all, I've been a freaking pussy when it comes to postin. I traveled for a week and managed to hit all my lifts, except for deads day. This is a reg week, hitting low box squats for max today.

Weigh in at 242 the other day in the AM before meals.

I went to the Mavs / Spurs game the other day. Mavs sucked it. something about Dallas teams. They have a lot of talent, but can't be consistent. Jason Kidd missed everything he shot for. I don't know what the deal was there. There has to be some serious politics going on behind the scenes.

I looked at the stats and I was bigger than most the players. They looked big on the court, so I wish I could have stood next to them, lol. I will eat their children for breakfast. Probably in a shake or something.

What are you doing now? I'm drinking my oatmeal shake and getting pumped for max squat day!

mickyjune26
03-24-2008, 03:24 PM
...as for the girl, I'm getting over my own probs. More and more I'm thinking I'm pretty damn lucky how cool she is. ...and I ain't much of a looker myself, lol.

yeah, that's right. GreenG's gettin all growed up!

Jorge Sanchez
03-24-2008, 04:52 PM
Sorry all, I've been a freaking pussy when it comes to postin. I traveled for a week and managed to hit all my lifts, except for deads day. This is a reg week, hitting low box squats for max today.

Wait a second. You still lift? ;)

Props to lifting through all the craziness. Glad to hear all is going will with the little lady.

mickyjune26
03-25-2008, 07:59 AM
hahahahaha....haha.........ha...........*cough*

just kidding, lol. Last night I went over to do "resting" time with her and Landon (her 4 year old son), where we watch 15 minutes of TV to wind down right before bed. It was really cool. I'm feeling more and more lucky lately. She is nicer than anyone I've ever met. And funny too. Except for when she laughed when Landon was sitting on my lap and farted. That was not cool. :fart: Haha, okay, it was pretty funny.

I'm not posting last week's lifts.

MAX SQUAT

LOW BOX SQUATS
2 inches (or more below parallel
135 x 6
135 x 5
185 x 3
225 x 2
255 x 2
275 x 1
295 x 1
needs push hips through. Get more complete, coordinated strength.
someone kept dropping bombs in the gym. :fart: Not good, lol.
SMITH SQUAT
315 x 4, 4, 4, 4

LEG PRESS
5pps X 10
6pps X 10
7pps X 10

LEG CURL
100 X 10 slow
100 X 3/ 80 X 4

After that, I was doing the rubber leg walk, where you just throw your legs in front of you, in order to walk.

Today is speed bench.
weighed in at 241 this morning. I may have been a little low on cals yesturday. No rush, I gained 2 pounds last week, so I can maintain for a week.

Coke
03-25-2008, 10:09 AM
Good job man, leg day is looking solid.

Jorge Sanchez
03-25-2008, 04:34 PM
Good work in there, buddy.

jed
03-25-2008, 07:25 PM
whooo weee good work yesterday. also glad to hear your doin good with your little family you got goin ;)

Bako Lifter
03-25-2008, 10:00 PM
Hahaha, someone kept dropping bombs eh? That's funny. Nice squatting.

mickyjune26
03-26-2008, 08:58 AM
Good job man, leg day is looking solid.


Good work in there, buddy.


whooo weee good work yesterday. also glad to hear your doin good with your little family you got goin ;)


Hahaha, someone kept dropping bombs eh? That's funny. Nice squatting.

Thanks so much for the support. It really helps keep me going. Yeah, I have a little psuedo family and i'm liking it.

My elbows started aching yesturday, so that worries me. I took it easy on Bench day yesturday. The more I benched, the more they ached. I guess I have to relax until they get better. When I go back, I think I'll focus on higher reps 3 x 8 for a few weeks, just to build mass. I won't max for a bit.

I'm going to search the threads to see if anyone has advice.

Tomorrow is deads day. I should be good in that arena, my elbow isn't that bad.

mickyjune26
03-26-2008, 10:09 AM
just dropped $170 on a maximus stack. Got a free shirt had to ask for XXL this round, lol. My XLs are getting too small.

I also gotta buy some new slacks. I split my slacks at the Chicago training session last week. Luckily, we were staying at the hotel where i split them, so i shot upstairs to get my 38 x 34 cargo pants.

Looks like i'm graduating to the Big and Tall store!

Concerning maximus, i think it'll be 50 / 50 on the supplement vs placebo effect. The supps will do some great things, but you better believe that i'll be eating and training right so to not let these supps go to waste. I'll be setting some 30 day goals once this stuff shows up.

Jorge Sanchez
03-26-2008, 03:31 PM
Damn, you're a big boy. I see you've been eating your Wheaties.

mickyjune26
03-26-2008, 05:04 PM
Damn, you're a big boy. I see you've been eating your Wheaties.

LOL, that's funny. I don't feel big. When you take a pic of my by myself, i just look like a normal guy. It's just when I'm next to other people that I look big.

it won't be long before I'm buying 40 x 36 pants. I had to specify XXL for my At Large shirt today. Reminds me of an elifefts article, "You know you're big when..." HAHA.

:burger:

Coke
03-27-2008, 05:51 AM
Looks like i'm graduating to the Big and Tall store!

wtf, I thought you'd been shopping for clothes that way long before now with your height alone - :D

mickyjune26
03-27-2008, 08:29 AM
luckily, JcPennys has 36 inseam, but they don't have 38 waist to go with that inseam.

I hurt the same elbow again last night, messing around at home. I'm going to take a week off because there isn't much I can do with it until it gets better. Deads, squats, and bench all involve elbow work.

I guess I just make sure to eat enough protein to keep my weight the same. It's pretty frustrating, but at least I'm catching it early before something goes so bad that I have to get surgery.

When I get back, I'll start taking the Maximus stack and following the guidelines in the mass guide ALN sent. I'll spend one week easing back in and then try for full swing the second week.

This is hard to not keep pushing it. I've never really been injured before.

jed
03-27-2008, 08:09 PM
hey man, if ur having problems with ur elbows i suggest goin to your doc and askin for some Naproxen. hell of an anti-inflammatory, i used it during fball season when i had tendonitis in both of my elbows and it works WONDERS. i still have it but not as bad.

mickyjune26
03-28-2008, 08:46 AM
jed - that's what my lifting buddy said too. Is it a painkiller and anti-inflammitory? It worries me that I'd be taking something to cover the pain, instead of focusing on making changes to fix it. I found that my grip position on squats can irritate it. That's maybe was started this problem, along with doing too much bench touches down to chest. This Saturday I'll be doing 3-board benching for max, instead of to chest. Also try to find a tricep exercise that doesn't irritate it. Luckily back exercises don't bother it.

WEIGHT - 240 - lost a few poinds because I'm not eating as much carbs and salty foods as before. Probably just water weight.

DE SQUATS

BOX SQUATS - 13.5''
cambered bar
warmup
185 (50%) x 3 x 9 sets

REALLY STRAIGHT LEGGED DEADS
245 X 8, 8, 8
really felt in my hams and glutes at the top lockout. finally!

HORIZONTAL LEG PRESS MACHINE
270 x 10
360 x 8, 8
went slow with legs and knees going out wide. Focused on pushing with glutes and hams to make it harder.

DB SIDE BENDS
couldn't do them. Elbow was getting tired.

Overall, pretty good workout. I was pleased that my elbow didn't hurt as much as last night. I also enjoyed formally switching to a full westside program. I read tons of westside articles yesturday.

I don't know if I want to gain weight right now or focus on strength. James said that if I can deadlift in the mid 500s this August, I should be able to take first in 242 Class I division for WABDL. Since I can do 460 raw now, I should be able to do it.

something to think about....I think in the meantime, I should shoot for a slow, steady bulk, with 350g protein a day, a little carbs in the morning to get me going, 2 cups oatmeal before the lifts and a moderate amount of carbs after the workouts. ...fill in the rest with healthy fats....

Coke
03-28-2008, 10:36 AM
Focusing on strength right now is your best bet, you're gonna be putting on the pounds gradually anyways.

Nice workout session bro.

mickyjune26
03-28-2008, 10:48 AM
Coke - I think you're right. When I focus on gaining weight, I DO get STRONGER, but I put on a decent amount of fat. The days of eating whatever I want and only putting on muscle are over, lol. I'll just make sure I never lose weight...and I'll gradually get as big as HeavyBomber, lol.

mickyjune26
03-28-2008, 10:48 AM
:thumbup: ....but as strong as you.... ;)

Jorge Sanchez
03-28-2008, 02:40 PM
Nice workout. Good luck with the dead goal. I'm sure you can hit it.

jed
03-29-2008, 12:13 AM
i usually take Naproxen to cover up my elbows and usually thats all it helps, but i dont have many issues with anything else. i can take just naproxen and it takes my elbow pain away, but sometimes i take 800mg ibuprofeins but rarely ever right before workouts.

believe it or not, normal DB tri extension was one of the least painful tricep workouts i could muster up when my tendonitis was at it's most serious level. it hurt yeah, but i adjusted depth and lockout to where it still worked tri's but didn't necessarily have to go too deep or lockout completely to bother the tendons/joint. things i could absolutely not handle though were skullcrushers, OH BB tri extension, and CG bench was painful but i did it sometimes anyhow. tell me what you discover.

good workout by the way.

mickyjune26
03-30-2008, 11:29 PM
Jorge - thanks man. I'll be hitting soon. Probably do some rack pulls, working my way down from 4-pin to 2-pin over the next few months. Do that plus some GMs and box squats to strengthen the muscles involved.

Jed - thanks for the advice. I hope that the pain goes away so I don't need that. So once the tendons are hurt, we have to take Naproxen forever? Is there any way to heal it? I agree with the exercises you said to avoid.

That being said, i had a pretty strong ME Bench day....

ME BENCH
3 BOARD BENCH
95 X 7
135 X 6
185 X 5
225 X 3
275 X 3
275 felt pretty solid and was good and fast. My form sucked on a few reps, but the pause at the bottom was good. I bet I can hit 315 on 3-board.

RACK BENCH - 5 PIN
225 X 7
225 X 8
225 X 7

It was like doing a 2 - 3 board. I had good back involvement and form. Really felt my upper tri's, back and rear delts kicking in. Once I really solidify this form, I should be movin up on my reg bench PR.

MID GRIP PULLDOWNS
110 X 10, 10, 10, 10
Real slow, felt it in upper lats. no bicep involvement.

AB MACHINE
maxing the machine
170, 185, 200 x 10

I'm pretty excited about this stuff. Shows that my back and form are getting stronger.

Now i'm in Denver for a few days for work. I walked to a 7-11 a block away and saw a bunch of homeless people along the way. It's 45 degrees and I'm walking arond with a t-shirt on, my ALN t-shirt, in fact! After buying a 1/2 gallon milk, some muscle milk and a 15 pack of pizza bites, I walked back to the hotel. On the way back some hispanic dude said "Boo!" as I walked by. I don't know why but I felt this urge to yell at him. I kept my cool, in case he was a crazy with a gun, knife or a bomb.

Anyway, gotta go and chug a 1/2 gallon of milk. My 14oz steak wasn't enough to satisfy this man's hunga'. BOOM GO THA GUNS!!! ahahaa

Coke
04-01-2008, 05:04 AM
Good stuff man, holding the sessions down while away from home.

mickyjune26
04-02-2008, 12:19 PM
Thanks Coke - I lifted for the last two days, while on the road.

I lost my workout journal. Sucks cuz it was hardcover with an elastic band to keep it closed. It was nice.

(from memory)
weight - maintaining

ME Squat
high squat - 3 inches above parallel, I think
135 x 5
185 x 3
225 x 3
265 x 3
315 x 3
355 x 1
375 x 1 - too much back

I went higher on reps on purpose. I probably could have maxed higher if I did more singles prior, instead of 3s.

SLDL
255 x 8, 8, 8, 8

Pause at bottom puts more focus on hams/glutes at top. Slow is key.

yesturday - DE BENCH
SPEED BENCH
155 X 3 X 10 SETS
Good speed, but need to stay tight and strong on the descent. Get ready to push the entire descent. Don't just focus on stopping and touching.

BB ROWS
135 X 10, 10, 8
Slow, with focus on back, not bi's.

SEATED NARROW ROWS
100 X 10, 10, 10, 10

JM PRESSES
95 X 10, 10, 10, 10
Loved these!

AB WORK
6 HEAVY SETS ON MID ABS
2 HEAVY SIDE BENDS SETS

TRAP WORK
4 SETS WITH DB / BB

I really liked the JM presses. They hit the tri's really well.

My elbow bothered me on leg day and the Denver altitude really drained my energy so I cut out short, not doing back.

I took IB profrim before DE bench day and my elbow was perfectly fine.

I'm going to see a doc in the next few weeks just to see what's going on.

mickyjune26
04-02-2008, 12:20 PM
Soon, Ill be going heavy on my supplemental lifts, 4 sets of 6 or so, working my way up to 4 sets of 10.

jed
04-02-2008, 10:39 PM
hey great work dude. great 3 board benching up there, thats some solid weight your workin with. goodjob on both of those workouts up there, too.

i think for our elbows there's nothing we can do but wait it out till we stop lifting to hardcore in 20+ years, or maybe for some it's just a thing that can be grown out of. also, tendons are muscle, so maybe they will strengthen themselves slowly over time. hard to say, man. personally, i can live without naproxen if necessary, but it hurts exponentially more.

Jorge Sanchez
04-03-2008, 05:46 AM
AND THE GUNS GO BOOM!! Where did you get that from anyways?

Solid workouts, as always.

mickyjune26
04-04-2008, 10:40 AM
hey great work dude. great 3 board benching up there, thats some solid weight your workin with. goodjob on both of those workouts up there, too.

i think for our elbows there's nothing we can do but wait it out till we stop lifting to hardcore in 20+ years, or maybe for some it's just a thing that can be grown out of. also, tendons are muscle, so maybe they will strengthen themselves slowly over time. hard to say, man. personally, i can live without naproxen if necessary, but it hurts exponentially more.

Yeah, I'm probably going to go to a doc just to be sure. Looking at it differently, one guy said you never know if it was something that was going to start hurting even if I didn't ever lift weights, like genetics. Either way, 3 IBProfins before the workout plus ETS should take care of it. We'll see in a few weeks.


AND THE GUNS GO BOOM!! Where did you get that from anyways?

Solid workouts, as always.

I don't know, just made it up, lol. :outnumber:

Thursday
weight - 247 in morning - 253 wednesday night! Aaaahhhh!! I'm gonna turn into a pillsbury doughboy!

DE SQUATS
13.5" box + 2" foam pad
165 +GB (not choked. foot of monolift went through band loop) X 3 X 8 SETS

I think the bands only added 100 pounds at the top, max. At the bottom, they probably only added 50 pounds at the most. I think they are a little stretched out and since I didn't choke them, they were a little more loose at the bottom. I'm afraid to choke them because it's a huge stretch at the top since I'm 6'7".

Next week I'll hit 195 +GB. If that feels light, the next week will be 225 +GB....then back down to 185 +blue bands. I may buy my own bands or some chains. Not sure....

STRAIGHT-LEGGED DEADS
335 X 6, 6, 6, 5

Next week, go for 355.

MIN. HAM WORK

AB MACH
200 X 10, 10, 10

SIDE BENDS
125 X 10

I need to nail down some targeted supplemental lifts that specificially hit glutes, hams, lower back. I don't like doing these combo lifts as much because it's harder for me to feel one part being targeted really hard. I feel all parts somewhat being targeted. MAn, we need a GHR!

The guy I lift with was hitting ME Deads, trying to get 640 raw. He does conventional lifts, pulling almost straight up, so his back gets tired so his final ME lockout isn't happening. He hits 625, so that also makes it hard to hit another ME lift just 10 - 15 heavier. It's pretty great to see his intensity!! :evillaugh:
Off today. ME Bench Saturday at 10am.

Coke
04-04-2008, 11:17 AM
Damn dude, you passed the 250 mark, lol...staying on track in a big way.

mickyjune26
04-04-2008, 11:18 AM
yeah dude, but I don't know if I want to, lol. Oh well, I can always cut before the meet in August!

bigmoney
04-04-2008, 12:28 PM
Man you're getting real strong in here mick. Where do lift now, somewhere with a monolift?

mickyjune26
04-04-2008, 12:52 PM
thanks bigmoney. I'm lifting at the gym I did before going down to BAG. This time, I'm lifting with the main powerlifter of the gym, James. He's pretty cool and we help each other out. I'm slowly converting him to westside as I think it will help him make some new PRs. He has some solid strength, but I think with his current method he may max out or get injured before he adds on 200 more pounds on his big three.

The gym's pretty cool, with a deads platform, monolift, allows chalk and hopefully will be getting a GHR pretty soon.

Now I'm on Maximum mass stack, with results, opticen, ETS, and maximus. I hope to hit some good strength gains by June. Just gotta stay consistant!!!

MAn, I wish I could go lift now....but I should rest up for ME Bench tomorrow!