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Mike S
12-07-2010, 10:17 PM
Name: Mike Sheppard
Age: 21
Location: Springfield, VA
Current Program: HCT-12 Base with some changes
Strength: Weak


Body Measuments: 12/24/10

___________________12/10________3/11_____
│_____Height__│__6'3"______│████████████│
│_____Weight__│__205 lbs___│_____??_____│
│__Neck Size__│__17 5/8"___│_____??_____│
│___Arm Size__│__14 9/16"__│_____??_____│
│___Wingspan__│__77"_______│████████████│
│_Chest Size__│__44 7/8"___│_____??_____│
│_Navel Size__│__37 3/8"___│_____??_____│
│_Thigh Size__│__26 1/2"___│_____??_____│
│__Calf Size__│__15 3/8"___│_____??_____│


Best Lifts: 6 Reps
_____________11/10________Now______Increase_______Goal____
│___BP___│___175x6___│___155x6___│____-20____│___225x6___│
│___SQ___│___155x5___│___165x6___│____+10____│___300x6___│
│___DL___│___185x6___│___?????___│___?????___│___350x6___│
│___OH___│___75x6____│___85x6____│____+10____│___135x6___│


Best Lifts: 1-3 Reps
______________________
│___BP___│___185x3___│
│___SQ___│___205x1___│
│___DL___│___245x1___│
│___OH___│___?????___│


Routine



Upper A: Monday

Pull Ups
Bench Press
Pec / Back Flys
Dumbbell Rows
OH or Seated Press


Upper B: Friday

Lat Pulldown
Bench Press
Pec / Back Flys
Close Grip Bench or Skullcrushers
OH or Seated Press


Lower A: Wednesday

Calf Raises
Hack Squats
Dumbbell Curls
Deadlift
Leg Raises
Back Extensions
Planks


Lower B: Satuday

Calf Raises
Squats
Dumbbell Curls
Back Extensions
Leg Raises
Planks


Please feel free to critique me in any way you'd like!

Mike S
12-08-2010, 06:33 PM
----------Training Log----------
Friday, December 3rd
Lat Pulldowns: 130x6 x2 x2 x2
Bench Press: 165x6 x2 x2 x2
OH Press: 65x6 x2 x2 x2
Dumbell Rows: 65x6 x2 x2 x2
Laying Tricep Extensions with Curl Bar: 60x6 x2 x2 x2

Saturday, December 4rd
Hack Squats: 200x6 x2 x2 x2
Dumbell Curls: 35x6 x2 x2 x2
Deadlift: 185x6 x2 x2 x2 (Was pretty easy but stopped hear because I was running low on time)
Did not complete Calf Raises and Abdominal work

Monday, December 6th
Lat Pulldown: 160x6 x2 x2 x2 (+30lbs from last time)
Bench Press: 175x6 x2 x2 x2 (+10 pounds from last time)
OH Press: 85x6 x2 x2 x2 (+20 pounds from last time)
Laying Tricep Extensions with Curl Bar: 65x6 x2 x2 x2 (+5 from last time)

Notes: The increases in my upper body I don't actually think were that drastic. I think I'm still healing from my attempt at Starting Strength and the longer rest periods here are slowly allowing me to regain my strength.

Wednesday, December 8th
Hack Squats 230x6 x2 x2 x2
Bicep Curls 35x6 x2 x2 x2
Deadlift 185x6 x2 x2
Calf Raises on machine 450x6 x2 x2 x2
Weighted situps 35x6

Notes: I've concluded that I'm no longer doing deadlifts until I get my back x-rayed. Hurts way too much. Is there anything decent I could replace deadlifts with that wont hurt my back as much?

Apparently my hacksquats have gone up by 75 pounds.... I must have been really worn out the first time I did them because a 75 pounds increase obviously doesn't happen in only a few days. I could have done more on the deadlifts and situps, but my back is beat and I believe it needs some medical attention. So I'm gonna work on that before I kill myself with deadlifts.

jbob1
12-08-2010, 06:53 PM
Good luck with your goals Mike. Have you tried sumo deadlifts? They seem a bit easier on my back when I do them.

Mike S
12-08-2010, 09:27 PM
Good luck with your goals Mike. Have you tried sumo deadlifts? They seem a bit easier on my back when I do them.

No I haven't, although if they are easier on the back I will definitely give them a try. My back is cursed.

Mike S
12-11-2010, 12:07 AM
Friday, December 10th

Lat Pulldown 170x6 x2 x2 x2
Bench Press 175x6 x2 x2 x2
OH Press 85x6 x2 x2 x2
Dumbell Rows 70x6 x2 x2 x2
Triceps Extensions - Not completed

Really crappy work out... been really sick for two days now. I did what I could manage.

Mike S
12-12-2010, 12:15 AM
Saturday, December 12

Hack Squats:
135x6
225x6
250x6 x2 x2 x2
+ 20 pounds from last time

Deadlift: Did not complete due to back pain

Standing calf raises on machine:
270x10
360x10
450x10 x5 x5 x5

Abs:
Steep decline situps + ab machine

Went easy on situps once again because of my back.... I hate my back.

jbob1
12-12-2010, 09:54 PM
Keep up the good work Mike. I dont even try to workout when i'm sick.

Here's an article regarding ab work and back pain that was posted here not too long ago, maybe it'll give you an idea about your pain.
http://www.wannabebig.com/forums/showthread.php?137757-quot-Abs-quot-by-Mark-Rippetoe&highlight=mark+abs

Mike S
12-12-2010, 10:11 PM
Well now, that was a very interesting read. Definitely something I'm going to have to experiment with. I've also read some other things that give me some insight as to why I may not be able to deadlift/squat as much as I should; and this article backed it up. My bench press is 175, while my deadlift is a measly 185 and my squat is barely 155. I never really though that the abs were that important in those two lifts. I've never really done ab work before. I was about to ad some different ab work into my routine to help combat this weakness, but now I may have to reconsider after reading that article. I wish there was an easy answer to this... I wish I didn't have back pain. Sigh

Mike S
12-13-2010, 04:25 PM
Monday, December 13

Bench Press:
Bar x 10
135 x 6
155 x 6
175 x 2 (I benched 175 last time and totally failed this time
155 x 3 (Failure......)
135 x 10
135 x 9
This pissed me off

Lat Pulldown:
100 x 6
120 x 6
150 x 6
170 x 6 x2 x2 x2 (coulda gone higher)

Dumbell Rows:
45 x 6
60 x 6
70 x 6 x2 x2 x2

Seated Triceps Extensions:
35 x 6
45 x 6
55 x 6 x2 x2 x2

Notes:
Not happy with this workout at all. I can never go into a damn workout with an idea of what I'm gonna bench. I'm always optimistic hoping my bench is gonna go up some more, but that's when it ends up suffering the most. One day it will be 170, the next it will be 180, the next I can barely manage 155.... I don't know what is going on here. All my other lifts are going up except the random ass bench. Sorry for the language...I'm just not happy now. If anyone can offer any suggestions or happen to live near Fairfax VA and would be willing to give me some in person critique that would be nice.

Mike S
12-15-2010, 09:54 PM
Wednesday, December 15

Calf Raises on Squat Machine:
270x10
360x10
360x10

Calf Raises on Different Machine:
95x10
95x10
95x10 x5 x5 x5

Bent Over Dumbell Curls:
25x6
35x6
45x6
50x6 x2 x2 x2

Abs - Leg Raises
20 Reps
15 Reps
10 Reps

Abs - 4 minutes worth of different style planks

Back Extensions
BW x 10
35 x 10
45 x 10
BW x 10

Ham/Glute Raises
BW x 10 x 10 x 10

Hack Squats
90 x 6
180 x 6
250 x 6 x2 x2 x2

Felt like a pretty good workout. I've never felt the soreness in the lower back muscles before doing back extensions; feels good. I liked all the ab workout. Today was basically testing different things.

Mike S
12-17-2010, 10:52 PM
Friday, December 17

Well...Today sucked. In the last two days I have slept a total of 5 hours, and worked a total of 29 hours. I have absolutely no energy and am exhausted. But I was gonna grind it out at the gym anyways. I get to the gym around 6 ready to go, and find out that they're kicking everyone out because the gym staff was leaving to go to their christmas party. So I didn't even get to go to the gym today. Lucky I have a crappy piece of junk bench at home. I did what I could manage...

P.S. With no sleep, and no energy, I could barely bench anything.

Bench Press:
65 x 10
115 x 6
135 x 6
145 x 6 x2 x2 x2

My bench is normally around 165-170...

Close Grip Bench Press
115 x 10
115 x 10

Dumbell Rows
50 x 6
60 x 6
75 x 6 x2 x2 x2 PR

How I set a PR on rows and suffered that much on the bench press, I will never know.

Notes: Another crummy workout.

Mike S
12-19-2010, 12:50 AM
Saturday, December 18

Once again I was tired and had no sleep. It wasn't the best work out.

Calf Raises on 45 degree angle machine:
50 x 10
90 x 10
180 x 10
230 x 10 x5 x5 x5

Hack Squats:
No weight x 6
90 x 6
180 x 6
250 x 6 x2 x2 x2

Dumbell Curls:
25 x 6
30 x 6
35 x 6
40 x 6 x2 x2 x2

Back Extensions:
BW x 10
BW x 10
BW + 35 x 10
BW + 45 x 10 x2 x2 x2

Hamstring Machine:
75 x 6
90 x 6
105 x 6
120 x 6
135 x 6 x2 x2 x2

Leg Raises:
x 20
x 15
x 10

Planks:
30 seconds front
30 seconds right side
30 seconds left side
30 seconds one arm for each arm
30 seconds extended front plank (arms further out)
20 seconds of each of them all in one go

Then......... EAT FOOD

Mike S
12-21-2010, 08:45 PM
Tuesday, December 21

Workout today instead of yesterday. Couldn't make it to the gym yesterday or today, so I did what I could at my house. Again. This has been a real crappy week and a half for weightlifting. Good thing is I spent 700 dollars on a ring today instead of working out!

/sarcasm

Bench Press:
- 65 x 6
- 115 x 6
- 135 x 6
- 155 x2 x2 x2

Dumbell Rows:
- 50 x 6
- 65 x 6
- 80 x 6 x2 x2 x2 PR

Pushups:
- x 20
- x 10

That's all I did.... I've been exhausted all day. My bench press still isn't back to 185 yet. I don't know what would cause me to bench 185 fairly easy, then the next session not be able to do it at all. 155 was hard last time I did it; this time was pretty easy. I'll try to get back up to 165 next time. My goal was to bench 180 by the end of the year, and I did it! But then my bench press started suffering for some unknown reason I can't figure out and here I am back at 155. Who knows. Everything else is getting stronger. Just not the bench press.

Mike S
12-21-2010, 08:47 PM
EDIT: Posted twice for some reason.

Mike S
12-21-2010, 09:00 PM
EDIT: Posted twice for some reason.

Mike S
12-21-2010, 09:03 PM
Sorry... These posts are activing very wierd. If a Mod sees them please feel free to delete these last couple. Don't know what's goin' on here...

Mike S
12-22-2010, 09:28 PM
Wednesday, December 22

Calf Raises:
- BW x 10
- 90 x 10
- 180 x 10
- 270 x 10 x5 x5 x5 PR + 40

Dumbell Curls:
- 25 x 6
- 30 x 6
- 35 x 6
- 40 x 6 x2 x2 x2

Hack Squats:
- 90 x 6
- 180 x 6
- 270 x 6
- 360 x 6 x2 x2 x2 PR + 110

Honestly I don't know what happened with hack squats. I can barely manage 6 plates, then four days later I can do 8 plates fairly easily. I must need to sleep more...

Back Extensions:
- BW x 10
- BW + 35 x 10
- BW + 45 x 10
- BW x 10

Hamstring Machine:
- 75 x 6
- 90 x 6
- 120 x 6
- 150 x 6 x2 x2 x2 PR + 15

Leg Raises:
- 20 Reps
- 15 Reps
- 10 Reps

Planks:
- 30s Front Plank
- 30s Left Side Plank
- 30s Right Side Plank
- 30s Right Arm Salute Plank
- 30s Left Arm Salute Plank
- 30s Extended Front Plank
- All of them at one time in a row for 20 seconds each

The planks were brutal.

Notes: I did alot better this workout then previous workouts. Don't know how I managed an extra 110 pounds on hacksquats. Hamstrings increased a good bit aswell, along with the calves. All the major leg workouts went up alot. But when I say alot, it was ALOT. I must have been better rested today or something.

Mike S
12-24-2010, 12:31 PM
Friday, December 24

Bench Press:
45 x 6
95 x 6
135 x 6
155 x 6 x2 x2 x2

Seated OH Press:
45 x 6
65 x 6
85 x 6 x2 x2 x2

Dumbell Rows:
45 x 6
60 x 6
75 x6 x2 x2 x2

Back Flys on machine:
50 x 6
70 x 6
100 x 6
120 x 6
150 x 6 x2 x2 x2

Pec Flys on machine:
50 x 6
70 x 6
100 x 6
110 x 6
120 x 6

Lat Pulldown:
100 x 6
120 x 6
140 x 6
150 x 6 x2 x2 x2

Squats:
45 x 6
90 x 6
135 x 6
165 x 6 PR
185 x 3 x2 x2

Notes:
Today I strayed from my normal routine. Today was kind of an experimentation day. Stil got a decent workout after it. After I saw my bench press suffer once again and made absolutely no progress, I got pissed and just did whatever and experimented with stuff.

Mike S
12-25-2010, 12:42 PM
Saturday, December 25

Sadly the gym is closed today, and today was a lower body day. :cry: So instead I just goofed around with some of the weights I have at home.

Light squats because I have no rack and had to lift the weight onto my shoulders.

Light Squats:
65 x 20
65 x 20
65 x 15
65 x 15

Calf Raises: Bar on back
65 x 20
65 x 20
65 x 15

Ab work

That's all I did for today. I plan to eat good. The squats actually worked my legs quite well. Can't wait for monday to give a new bench technique a test run. Really excited.

chevelle2291
12-27-2010, 07:59 AM
Good work lately Mike. Are you doing BB hack squats or sled hack squats?

Mike S
12-27-2010, 02:20 PM
Sled hack squats. Slightly less impressive than a BB hack squat haha. I've never tried BB hack squats. I switched to hacks instead of normal squats because it wreaked havoc on my back. Though I have switched to low bar normal squats and those seem to be alot better on my back. I should be starting with normal squats again on monday.

I'm also trying a different benching technique today. Gonna try the arch powerlifting method. Laying flat is just too hard for me with a small chest and a 77 inch armspan. Kills the shoulders to go so low. Anyways ... off to the gym! wish me luck!

Mike S
12-27-2010, 09:14 PM
Monday, December 27

Lat Pulldown:
50 x 6
70 x 6
90 x 6
120 x 6
140 x 6
160 x 6 x2 x2 x2

Bench Press:
Bar x 10
95 x 6
115 x 6
135 x 6
135 x 6
135 x 6

Went light on the bench press today. Didn't have a spotter and also trying to get used to a new technique.

OH Press:
Bar x 10
65 x 6
85 x 6
95 x 3 x1 x1

Got a little too ambitious with the Presses. I'll know better next time. Almost had a PR.

Dumbbell Rows:
50 x 6
65 x 6
70 x 6 x4 x4 x2

I feel like I could have mananged 80 pounds there.

Skull Crushers:
45 x 6
55 x 6
65 x 6 x2 x2 x2

These hurt my elbows. Elbows are still sore from these. Also my first time doing skullcrushers.

Back Flys:
50 x 6
70 x 6
90 x 6
130 x 6

Pec Flys:
50 x 6
70 x 6
90 x 6
120 x 6

Notes: Still sort of experimenting with different things. I think as an opener to the new year I'm going to do the "Increase Your Bench by 30 Pounds in 30 Days" program for January, Then return to what I have here. Although my long arms are a disadvantage to benching and I'll never be a great bencher, it is still my favorite lift.

Mike S
12-29-2010, 09:55 PM
Wednesday, December 29

Calf Raises:
BW x 10
90 x 10
180 x 10
250 x 10 +20 PR

Hack Squats:
BW x 6
90 x 6
180 x 6
270 x 6
380 x 6 +20 PR

Normal Squats:
Bar x 10
135 x 3
185 x 1
205 x 1 +20 PR

The rep of 205 felt easy for being 20 pounds heavier than my previous PR, AND I only did this out of curiosity after my legs were already weak from hack squats. Looking forward to trying my 1RM with squats again next Wednesday!

Deadlifts:
135 x 5
185 x 1
225 x 1
245 x 1 +20 PR Felt somewhat easy
275 x 0 Couldn't even get it off the ground

Once again just testing, legs were dead well before I even tried this.

Dumbbell Curls:
20 x 6
30 x 6
35 x 6
40 x 6

Last time I did 40 on curls I barely got it, this time was alot easier.

Hamstring Machine:
70 x 6
100 x 6
135 x 6
165 x 6 +15 PR

These felt very solid and easy. Definitely gonna up it next time. Again! :evillaugh:

Leg Raises:
x 20
x 15
x 10

Planks:
30s Flat
30s Right side
30s Left side
30s Extended arms flat
30s Right arm salute
30s Left arm salute

I am very satisfied with this workout! Especially the 205 squat. I struggled with squats for so long, and to finally see them going somewhere is such a relief. I'm looking forward to next Wednesday! A friend of mine who is pretty much equal in strength challenged me to see who has a better max squat next Wednesday. Hopefully I can set another PR! Lot's of PRs today. :)

jbob1
12-29-2010, 11:27 PM
Lot's of PRs today. :)

No kidding, Keep up the good work.

chevelle2291
12-29-2010, 11:57 PM
Nice squatting Mike!

Hack squats are a pretty good movement IMO, especially on a sled. Great for quads.

Mike S
12-30-2010, 02:19 PM
No kidding, Keep up the good work.

Most definitely. I was really happy with that. Thank you


Nice squatting Mike!

Hack squats are a pretty good movement IMO, especially on a sled. Great for quads.

Thanks man! I like hack squats on the sled. I stopped doing normal squats as much cuz I have a bad back. Although ever since I've switched to low bar squats, they haven't hurt my back! I'm happy about that.

Mike S
12-31-2010, 04:51 PM
Friday, December 31

Today has been the worst day I've had this entire year. Spent 10 straight hours in the bathroom with the flu. Don't get to see my girlfriend today, don't get to go to the gym, don't get to do anything for new years, don't get to go on my planned snowboard trip.... this blows. Oh well.

Hope everyone else is doin' something fun!