View Full Version : Mike's Journal...

04-23-2002, 02:45 PM
7:30am 4 egg whites, 1 cup oatmeal, 1 cup skim milk
8am Ripped Fuel and half dose of Cell-Tech
9am Protein Shake
11am Ripped Fuel 10oz of canned chicken breast with brown rice
11:30am plain bagel with natural crunchy peanut butter
2pm Bannana
3pm Protein Shake

I'll work out today around 6pm
I'll post the complete workout
Half dose of Cell-Tech immediately following workout.

8pmDinner will be 2 chicken breasts and broccoli.
8:30 Protein Shake

04-23-2002, 02:52 PM
Part 1

04-23-2002, 02:52 PM
Part 2

04-23-2002, 02:53 PM
I'll supply weights tomorrow.

04-23-2002, 10:02 PM
Alright man really really looking forward to seeing your poundages and everything like that. Youll be updating your journal on a daily basis right? :D:D


04-23-2002, 10:06 PM
Keep up with it :D:)

04-24-2002, 06:37 AM
Okay, I'll warn you up front that legs are my weakest body part.
Weights for 4/23/02:
Squats: 205,225,245,285
Seated Leg Curls: (Single Leg) 130,130,140,140
Reverse Curls: 90,110,130,160
Donkey Kicks: 75,75,75,75
Seated Calf Raises: 180,190,205,215
Standing Calf Raises: 245,295,325,345

I also did abs and cardio.

04-24-2002, 06:54 AM
Squats: 205,225,245,285
Seated Leg Curls: (Single Leg) 130,130,140,140

Nice strength man, keep it up. Really would like to see you progress. Squats I am not all that strong on either, but I am decent I guess. My goal is 405 for 4, as of yesterday I got 355 for 9.5. :cool::cool:


04-24-2002, 07:06 AM
I know that people say this all the time, but I'll add a question in with it...why do you think it is that I could easily do 6-8 reps of squats with 370lb 4 years ago, and now I can't? The only thing I can think of is that it's related to the extra weight that I've gained. I was about 170lbs then. Now I'm right around 200lbs.

04-24-2002, 07:06 AM
By the way, today is back and bicep day. I think you'll be a little more impressed with those results...hopefully.

04-24-2002, 07:09 AM
Depends dude. How did you used to do them? With spotters or what? I know my squat strength flew up when I was training with my entire football team back my sophmore year. I was going nuts, I didnt have to worry about getting injured, etc. They were all pushing me like crazy. :cool::cool:


04-24-2002, 07:15 AM
That's true. I guess peers make a difference. I was running late this morning. I didn't get to eat any eggs. I had a bagel with peanut butter, some Ripped Fuel, and I'm going to get a protein shake right....now!

04-24-2002, 12:01 PM
4/24/02 Food
7:30am Cell-Tech
8:00am Ripped Fuel, Bagel with Peanut Butter
9:00am Protein Shake
Noon Ripped Fuel, Grilled Chicken Breast and Steamed Broccoli
2:30pm Bannana
3:00pm Protein Shake
5:00pm Ripped Fuel
8:30pm Cell-Tech, Grilled Orange Roughy with Zucchini and Squash
9:00pm Protein Shake

Understand that the later meals are what I have planned for the evening. I'll post any differences tomorrow.

04-24-2002, 01:37 PM
Meals today look really good man. Realy like your food choices. Are you eating a multi-grain bagel or nah? I eat 1/2 a bagel every morning with some low-fat cream cheese and a Myoplex MRP. Great breakfast, tastes good as hell and its full of nutrients. :cool::cool: Good luck with your workout tonight.


04-24-2002, 01:55 PM
I appreciate it. I'm glad you recommended that I start the online journal. I think it'll help me keep from cheating on the diet. My one problem is that I stay SO FULL. I feel bloated all the time. But I guess I'll adjust.

04-24-2002, 02:00 PM
Yeah man no problem at all, good luck with your journal. Keep up with it!! So many guys start journals and just completely stop them or just vanish its so pathetic.


04-24-2002, 02:04 PM
Originally posted by MonStar
Yeah man no problem at all, good luck with your journal. Keep up with it!! So many guys start journals and just completely stop them or just vanish its so pathetic.


Hahaha, so true......

But then your 10+ journals make up for it!!!!

04-24-2002, 02:04 PM
Well, hopefully my dedication will stay strong on the journal as well as in the gym. Like I said before, I'm obsessed right now. The people at work give me a hard time, because of the diet and scrapped routines lying all over. But they just don't understand. It's a way of life for me now.

04-24-2002, 03:33 PM
Keep with it :)

04-24-2002, 09:13 PM
Hahaha, so true......

But then your 10+ journals make up for it!!!!

Haha yeah at least I never vanish! Maybe I start a lot of journals (which I am trying to hard to stop), but I never leave completely.


04-25-2002, 06:28 AM
Weights for 4/24/02
I want to point out that I'm doing a completely different routine than I have been, so almost all of these weights could be higher. I'm still trying to figure out exactly where to start. In any case...

Deadlifts: 195, 215, 245, 265
Barbell Rows: 205, 225, 245, 255
Pulley Rows: 180, 200, 220, 250
Chins: 4 sets of 10 (Just body weight)
One Arm DB Rows: 70, 75, 80, 85 (My back was completely exhasted at this point)
Barbell Curls: 95, 105, 115,115
Incline DB Curls: 35s, 40s, 45s, 45s
Preacher Curls: 65, 65, 65, 65 (Had to go light, because the tendon in my left forearm was on fire due to an old injury.)

04-25-2002, 06:35 AM
Barbell Rows: 205, 225, 245, 255
Pulley Rows: 180, 200, 220, 250
Barbell Curls: 95, 105, 115,115

Awesome strength especially in these 3 exercises man. Really looking good bro. Row strength is awesome. Are you doing an underhand or an overhand grip? Cambered-bar? Barbell curl strength is awesome too.


04-25-2002, 06:40 AM
On bent over rows, I use an overhand grip. Deads=mixed grip. Deads will be heavier next week for sure. Kinda' sucked yesterday. Just being safe. I use a straight bar for the deads and barbell rows. Pulley rows I use one of the "V" shaped grips. The only cambered bar exercise I do is preacher curls. Pulley rows will definitely be up next week, too.

04-25-2002, 07:28 AM
Oh, I ended up having Tuna Salad with 8 boiled egg whites last night instead of the grilled fish. Not as good, but much quicker.

04-25-2002, 07:29 AM
8 boiled eggs? Jesus thats a lot of boiled eggs how can you stomach all of those f*ckers. Thats hard to believe. I would puke after 5.


04-25-2002, 07:33 AM
I mixed six of them into the tuna salad and ate the other two. Farts were helacious, though. Whew! My wife was pissed.

04-25-2002, 07:35 AM
How old are you again dude? I keep thinking that your 18-19 like around my age. I forget how old you are.


04-25-2002, 07:37 AM
4/25/02 Food
8amRipped Fuel, Bagel with Peanut Butter
I forgot to get milk on the way in this morning, so I'll have to drink two Protein shakes at 3pm today.
11:45 Ripped Fuel, Grilled Chicken with Brown Rice
2pm Another grilled chicken breast
3pm TWO protein shakes
5pm Ripped Fuel
8pm Grilled Chicken Salad
9pm Protein Shake

04-25-2002, 07:38 AM
I'm 22. Not much older than you thought. I have a question for you MonStar.
Today is my day off. Should I still take the Cell-Tech? I usually don't take it on the days off, and then take it twice on the following day.

04-25-2002, 08:17 AM
Okay, due to the high amount of people saying that "kickbacks suck", I've decided to replace them with dips. So, no more kickbacks. You happy!?!

04-25-2002, 08:18 AM
Hehe dont waste your $ taking Cell-tech on non-training days. I would only take it postworkout on training days bro. I have so much Cell-tech its crazy, around a years worth of it. Just old supply when I used to swear by it. Now I just use it for the pure dextrose etc.

Thats cool that your married at 22. How long have you been married. I want to get married around next May or so.


04-25-2002, 08:23 AM
It will be a year in July. I have to admit, at my age, it's hard, because I'm constantly meeting new people. But my wife and I have a lot of similar interests. Hell, she works at the gym...for now at least. That reminds me, I'm about to post a new thread under training. Please give your 2 worth.

04-25-2002, 08:26 AM
Alright man I would be glad to. Yeah a young marriage would seem harder to stick with I guess, but if your really in love then I dont think there would be many problems. Just my opinion.


04-26-2002, 07:29 AM
4/26/02 Food
8am Ripped Fuel
8:30am Bagel with Peanut Butter
9am Protein Shake
Noon Ripped Fuel SUSHI!!!
2pm 6oz can of Tuna
3pm Protein Shake
5pm Ripped Fuel
9pm Probably some kind of Chinese prepared Chicken or shrimp.

04-26-2002, 09:08 AM
As promised.

04-26-2002, 09:12 AM

04-26-2002, 09:19 AM
And Another

04-26-2002, 09:31 AM
Last One

04-26-2002, 09:37 AM
Great shots man!!!

You have some awesome strength in your back training, seems as though you have some "bad back genetics" no offense. Just looks like your only weak point.

04-26-2002, 09:41 AM
My back is pretty strong. I think it's just going to take time to widen it up. I didn't do any lat spreads in these pics, either. Ran out of power in the camera. I'll post some more in about 3 or 4 months. Just to see progress. Gotta' get that BF% down. And leg size up. Didn't get those shots before the camera died either.

04-26-2002, 09:55 AM
LOL, true your back is very strong. good point bout the lat spread as well. awesome work man, good luck

04-26-2002, 09:57 AM
Thanks. I'm addicted now. Can't wait to get to the gym this evening.

04-26-2002, 10:35 AM
Looking good man, traps and upper arms are easily a strongpoint. Your delts and back could use some extra size, just to catch up to your traps and upper arms. Looking good though dude keep it up.


04-26-2002, 12:02 PM
I don't think your delts are bad...nor do I think your back is lagging much, just that your pose there wasn't the most flattering one for a lat spread.

I think you could get much better strength gains from cutting some volume from your back routine and maybe just upping the weight.

I used to come to the gym and do my 3 sets of 8 using the same weight and then one day I just went nuts and started lifting weight I wouldn't even consider, just with much lower reps. I would only do this for the first compound and then go to 3 sets of 8 on the rest. As a result I've had decent strength gains ever since. Although, I'm not sure if your goal is more strength focused or size focused but I find this type of training is great for both.

04-26-2002, 12:08 PM
I'm definitely going for size right now. I've already dropped the volume considerably from my last routine. I've also modified the one posted on this thread. Slightly at least. I dropped the dumbbell rows. I may add them in somewhere else. But my back is on fire by the time I finish the first 4 exercises. First 4...I am doing a lot, aren't I? Hmmm....maybe I need to rethink this.

04-26-2002, 12:36 PM
Just go by feel man...if you take some sets to failure then you don't need to worry about adding another exercise in.

04-26-2002, 02:19 PM
You're a pretty thick dude! Nice traps.....oh yeah, theres only one kind of kickback that doesn't suck....cable kickbacks. Try them and feel the burn!:eek:

chris mason
04-26-2002, 05:49 PM
You have good thickness and size Shamik.

04-26-2002, 06:02 PM
Your arms look big and have thickness. How many inches are they?

Also, just curious, what's your height?

Overall, very impressive physique and some of your lifts are incredible.

04-29-2002, 06:32 AM
Thanks guys. I guess I should have included my weight and height with the pictures. I'm 5'11" and 200lbs. I don't really know my arm size. I rarely even weigh myself.

04-29-2002, 06:38 AM
Weights for 4/26/02
Flat DB Presses 80s, 90s, 100s, 100s
Incline Flyes 60s, 65s, 70s, 75s
Decline DB Presses 80s, 90s, 100s, 100s
Cable Ext. 4 sets of 12 150, 150, 150, 150
Dips 4 sets of 12 with 15lbs
DB Presses 50s, 50s, 60s, 60s
Front Raises 50s, 50s, 60s, 60s

04-29-2002, 06:43 AM
Weights for 4/27/02
Squats 215, 235, 275, 305
Lying Calf Presses (On leg press) 400, 400, 400, 400
Barbell Rows 205, 235, 245, 255
Machine Pulldowns 200, 290, 340, 360
Barbell Curls 95, 105, 115, 115
Seated Alternate DB Curls 40s, 45s, 50s, 50s
Preacher Curls 85, 95, 105, 105

04-29-2002, 06:47 AM
I ate horribly over the weekend. I didn't actually eat BADLY...just not enough. On Saturday, I didn't eat until about 2pm. I had 2 scrambled eggs. Then around 3pm I had a HUGE steak. I mean monstrous. Like 24oz or something.
Then Tuna Salad for for dinner.
Sunday I had chicken tenders at lunch, then grilled chicken covered with bacon, onions and cheese at dinner with green beans and yellow squash. I'll do better today hopefully. I'm going to make some oatmeal right now.

04-29-2002, 12:11 PM
4/29/02 Food
8am Ripped Fuel, Oat Meal
Noon Chopped Beef Steak with cheese, onion and mushroom
2pm Protein Shake
3pm Protein Shake
9pm Grilled Chicken and Broccoli
9:30pm Protein Shake

05-14-2002, 08:09 AM
Originally posted by Shamik
Callahan, please check out the routine that I have posted on my journal, and also the pics a couple of pages later. I'd like your input.

FWIW, here's my feedback. I'm no fitness expert, I can only state what I've experienced and seen myself. I've also had some decent mentors. You're also a lot stronger than I seem to be in many exercises. Your machine pulldowns are particularly heinous and impressive. I will have to rely on my freakishly strong legs just to even think I am in your league... :) But based on your workouts, I must assume that you spend quite a bit of time in the gym each session.

That said, I'm not of the school of thought that says that lots of sets are inherently bad, assuming you know your body well enough that you're not overtraining.


I worked out on and off for years on a pretty high volume training program, quite similar to your posted routine, actually. I'm roughly your size (a little taller, a little heavier) and body shape, from what I see in the pictures. Anyway, I had always been reasonably strong but I never really got BIG. Part of it, I'm convinced, is that I would give up on working out because I lacked the time to spend 2+ hours a day, 5 days a week in the gym, which was what I thought I had to do.

I had been hardcore about lifting in highschool, then slacked off, got back into it in university for a while, then got married, got a job and got pretty damn fat. More recently, I'd been dinking around working out erratically since 1999, with limited results. Then, just after Xmas this year I revamped my workout plan, took better control of my diet (based on Eat Right 4 Your Type) and moved to a more focused, low-rep high-intensity kind of workout. Part of this was based on research, and part of it had to do with the reality of my life; I commute 105km to and from work (50 mins without traffic, but a shocking 1.5-2 hours WITH rush hour traffic), have a full and busy life, and the only time I could reliably assign to lifting was lunchtimes at work; high volume stuff wouldn't cut it because I had to be in and out in minimal time to avoid taking 2+ hour "lunch hours".

The kicker is that when i swapped volume for intensity, i really started to GROW. I'm rarely in the gym more than 45 or 50 mins per workout and yet I am bigger than I've ever been before. I'm also seeing good progression in my lifts and I'm getting stronger to boot. Every so often I will instinctually do a volume set towards the end of a workout to 'polish' and more completely fatigue a muscle I've been working but by and large I stick to heavy, hard, short sets of core exercises and have been successful with 'em.

You're already lifting an a$$load of weight in most of what you're doing, you're clearly very strong. The key question in my mind is whether or not you NEED to be lifting that much and that often to achieve your goals. If you have the time and you LOVE being in the gym, that's great. But have you experimented with trying lower volume/high intensity stuff?

Anyway, that's my 2 cents' worth. I would encourage you to try doing lower volume stuff for even a month, and see what results it garners for you.


05-14-2002, 08:11 AM
I've been hurt for a while, but I went and did the best I could yesterday after a two week break. I pretty much sucked it up. Anyway...

Weights for 5/13/02
Flat BB Bench Press 205, 225, 245, 285
Incline BB Press 145, 165, 185, 205
Flat DB Press 80's, 80's, 90's, 90's
Flat Flyes 55s, 55's, 55's, 60's
Lying Cambered Bar French Curls 65, 65, 65, 65
Dips 4 sets of 12
Cable Ext 4 sets of 150lbs

05-14-2002, 08:11 AM
Squats 215, 235, 275, 305

Nice strength Shamik!! Looking good dude keep it up. :thumbup::thumbup:


05-14-2002, 08:23 AM
Callahan, the funny thing is that the routine I have posted here is signicantly lower in volume than the one that I was doing from December to April. I have been doing lower volume lately, though. I haven't yet found the right combination for my routine. Not to mention the right split. But I'm working on it. It's people like you, who have admiral advice that help. Thanks for the input. MONSTAR, good to hear from you.

05-17-2002, 10:22 AM
Checked out your pics Shamik, those are some nice arms. Very impressive! I want arms like that!

05-17-2002, 11:51 AM
are u on a keto diet? and how many calories do you consume a day?

05-17-2002, 11:52 AM
ps. nice job dude! lookin good

05-17-2002, 12:00 PM
To be honest, I've never once counted calories. I watch carbs pretty seriously, but that's about it. I feel good, looking...better. I figure why take in more carbs than I need.

09-17-2002, 02:37 PM
Well, I haven't kept this up like I intended, but I guess I'll try to pick back up starting with yesterday's workout. I hurt my back almost 5 weeks ago, so some of the obvious weights were affected. I haven't gone back to heavy rows or squats. But here's last night's results.

Bent Over Rows: 115lbs x 12, 165lbs x 12, 185lbs x 10, 115lbs x 12
Pulley Rows: 200lbs x 12, 210lbs x 10, 230lbs x 8
One Arm DB Rows: 4 sets 100lbs x 12
BB Curls: 75lbs x 12, 95lbs x 12, 95lbs x 12
Alt DB Curls: 3 sets 40lbs x 12.
Cambared Bar Preacher Curls: 3 sets 65lbs x 12
Machine Military Press 3 sets 90lbs plus machine weight x 12
DB Shoulder Presses 3 sets 60lbs x 12

09-18-2002, 02:57 PM
I should've waited on the heavy squats. I think I tore that same muscle in my back again. Ended up just doing squats, calf raises and cardio.

05-10-2006, 01:34 PM
Guys, it's been 4 years since I posted. So, 4 years and two kids later, I'm back at it. I signed up at World Gym yesterday and tonight is going to be my first work out in a L O N G time. I'm going to post my first day's workout with weights and reps tomorrow. Tonight is chest and triceps. Wish me luck.

05-11-2006, 06:15 AM
Flat BB Presses
Warm up set 135lbs 15 reps
225 10 reps, 245 6 reps, 235 5 reps, 185 7 reps
Incline BB Presses
135 8 reps, 155 8 reps, 165 6 reps
Flat DB Presses
65 8 reps, 65 7 reps, 65 6 reps
Flat DB Flies
55 6 reps, 55 7 reps, 55 7 reps
Incline DB Flies
55 5 reps, 55 5 reps, 55 5 reps
Triceps Pushdowns
80 12 reps, 90 7 reps, 90 6 reps
Reverse 1-arm pulldowns
60 12 reps, 60 12 reps, 60 12 reps.

09-21-2010, 01:16 PM
I haven't kept an online journal in some time, but I have my eye on a date in June 2011 for my first competitive show. Right now, I'm in the bulking stage. I'm trying to gain 10 to 15 pounds of muscle before I start to cut. Given my history in cutting, I'm going to allow myself 15 weeks instead of 12 to shed the fat. I'll post my workout from yesterday and then start the diet journal with today.

DB Flat Presses
Warm up - 80lbs 15x. Set1- 110lbs 10x / Set 2 - 110lbs 10x / Set 3 - 110lbs 9x / Set 4 - 90lbs 12x
DB Incline Flies
Set 1 - 60lbs 12x / Set 2 - 65lbs 12x / Set 3 70lbs 10x / Set 4 75lbs 10x
Hammer Strength Incline Press - SuperSet - Explosive Pushups
Set 1 225lbs 15x / Set 2 245lbs 12x / Set 3 245lbs 10x
Pushups are done so that my hands come off of the floor at the top of the motion and done to failure.
Cable One Arm Flies / Pushup Combo
3 sets of 8 with each arm with 70lbs.
To clarify, I set the handles on the cable crossover machine to the top, then get in the pushup position. I do a push up, then stabilize myself on my left arm while I do a fly motion with my right. Then another pushup and repeat with my left arm.
One Arm Box pushups.
3 sets of 20.
This is another explosive movement where I stack aerobic steps, 4x high. I place one hand on the box and one on the floor and explode up, catching myself with the opposite hand that was on the box in the beginning of the movement and alternate. By this time, I'm exhausted so I try to get 10 with each arm.