Mickles - Journal Until 200 lbs.

[mickles]

Hi, I'm new here and I've been lifting pretty inconsistently since sept 2009. I started at 6'1 130 lbs with Bench: 85 lbs Squat: 95 lbs Deadlift: 115 lbs. Started freshman year in college (engineering major) so I had a solid meal plan and gained some decent weight. Now i'm about 180 at the same bf%. And my lifts haven't improved as much as they should have in this period of time so i'll be logging here.

I've done several programs: Starting Strength, 5x5, IA's spbr, 5/3/1. But my lack of consistency with eating enough has held me back and I know it.

Thanks for reading.

Lifts Now:
Squat: 315 x 5
Deadlift: 455 x 1
Bench: Not sure

Today's workout (I'm not really on a program just squat deadlift and press on certain days I feel comfortable)

Deadlift
135 x 5
225 x 3
275 x 3
315 x 3
345 x 2
375 x 1 (Everything was speedy until here)
395 x 1
415 x 1
435 x 1
455 x 1 (PR)

Incline Bench
135 x 2 x 7
155 x 5
165 x 7 (PR)

Have some back and maybe more pressing on saturday

[mickles]

Today was pretty good. I finally got a blender so i tested the whole blending: 2 cup oats, 2 cups whole milk, 2 scoops whey, 1 banana, 2 tbsp PB. Dunno how many cals/protein but it should be enough

Incline Bench (Feels better than flat bench, my arch and tightness that is)
185 x 6 (PR)
165 x 3 x 3
165 x 5

Db Rows
90 x 8
105 x 10

Pendlay Rows
155 x 5
175 x 5

Chinups (Did these throughout my whole workout)
BW x 5 x 10

Some tricep work

Will be squatting/pulling on thursday
Let the gains come!

[mickles]

3/12/12

Squats

315x7 PR

[mickles]

Upper body today, i'm clearly not eating enough since I probably have not gained any weight and I didn't set any pressing PRs

Incline BB
185x4
185x5

Incline DB
50 x 8
60 x 8
60 x 8
70 x 6

DB Row
65x10
80x8
95x8
105x12 (PR)

Lat Pulldown
100x10
120x10
140x10
160x8

Good diet today, i like this workout a lot, pressing twice a week but still pulling and squatting twice a week as well. Pulling thursday!

[mickles]

Good day

Deadlift
410x4

SL DB
90 x10
100 x 12

[JacobH]

Hey, strong lifting man. Are you mainly focusing on strength gains?

[mickles]

Hey, strong lifting man. Are you mainly focusing on strength gains?

Thanks a lot! And I'm more interested in gaining size than strength, but I learned that with strength comes size at my height and weight.

I dislocated my shoulder unfortunately around mid march so i stopped lifting. Literally just started back again today.

Squats
225x5
235x5
245x5

Incline BB
135x5
145x8

Pullups
BWx10x3

With muscle memory and linear progression I should be at my old numbers in a few weeks. Thanks for stopping by my log i'll check out yours

[mickles]

Still lifting, a little more serious on the diet now, here's squatting from last saturday, pulling and squatting tomorrow morning so looking forward to that

http://www.youtube.com/watch?v=SQAWDDRP-fc&feature=plcp

I am gaining weight steadily and my strength is going up so :hump:

[mickles]

Just coming back from a lower back injury from late july. Finally got the go to start lifting again. Weight hovering around 177-180 in morning.
Doing a upper power/ lower body/ upper hypertrophy routine now.

Incline Bench
165 x 5 x 2

Flat DB Bench
60 x 6 x 3
60 x 12

DB Row
65 x 6
80 x 6
95 x 6
100 x 10

Chinups
BW x 8 x 3

Face Pulls
50 x 10
70 x 15 x 3


Squatting and deadlifting friday or saturday

[mickles]

Good stuff today, diet on check, hope to make solid progress. Got upper body hypertrophy on saturday

Deadlift
315x3
355x3x3

Squats
255x3
265x3
275x3

Pullups
BW x 10

[mickles]

Upper Hypertrophy

Flat DB Press
70 x 8 x 3

WG Pullups
BW x 10 x 3

DB Press
40 x 10 x 3

VBar Pulldowns
140 x 10 x 3

Skullcrushers
+15 x 10 x 3

Incline DB Curl
22.5 x 10
25 x 10
27.5 x 6

Strong pump

[mickles]

5 minute bike.

Deadlifts
365 x 3 x 2
365 x 5

Hyperextensions
x 10 x 3

SL Dumbell
80 x 10
90 x 8
95 x 8

Leg Curls

Thursday doing upper power.

[mickles]

One of my best lifting days so far, diet is at a caloric surplus, rest , schoolwork and work :clap:

Upperbody Warmups
weight x sets x reps

Incline Barbell PR
175 x 2 x 5

db row PR
105 x 3 x 6

standing bb press PR
135 x 2 x 5

Weighted chins/pullups
+25 x 5
+45 x 3
+60 x 2 x 4

CGBP PR
165 x 5
185 x 5
185 x 3

curls curls curls

I'm loving this upper body/lower body routine...squat power and lower body hypertrophy tomorrow

[mickles]

Lower hypertrophy today

Diet was terrible this weekend, not good for legs today

[mickles]

Lower hypertrophy today

Diet was terrible this weekend, not good for legs today

I proved myself wrong, today was a pretty great day considering sleep/diet. Squats felt great after a summer of lower back injuries, no pain and form was on par.

Squats
bar x 8
95 x 8
135 x 5
185 x 5
225 x 5
255 x 3
285 x 3
315 x 6 Tie PR

Leg Press
1 plate x 10
2 plate x 10
3 plate x 10
4 plate x 10

leg ext
80 x 15 x 3

Strong quad pump, will slowly add volume to my quad/squat day to see how much i can handle

[mickles]

Upper Hypertrophy

Not going to weigh myself for a while, just gonna do what i'm doing in hopes the scale moves in a few weeks!

Flat DB Press
75 x 8 x 2
60 x 12

WG Pullups
BW x 10 x 3

DB Press
45 x 10 x 3

VBar Pulldowns
120 x 10
140 x 8
160 x 8
180 x 8
160 x 8

Dips
BW x 15 x 2

Horizontal Cable Row (Str8 bar)

Skullcrushers
+25 x 10 x 3

DB Curl


Strong pump

[mickles]

Deadlift day, had to cut it short cause of TNF

6 minute bike, dynamic stretches

Deadlift
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
375 x 2
405 x 3 x 2

Face Pulls
SL DB

etc etc

gaining weight slowly

[mickles]

Upper power

Incline BB
185 x 8 PR

DB Row
110 x 6
110 x 8

Standing BB
145 x 4
135 x 4

Weighted Pullups
+25 x 8
+45 x 5
+60 x 5 x 2

CGBP
185 x 6

end didnt get to curls

[mickles]

Got 10 hours of sleep in the past 48 hours so that's not good school and work etc is catching up.

Squats
295 x 3 x 2
295 x 8

Hack Squat
1 pl x 10 x 2

Leg Ext
60 x 15 x 4

a little more leg work

[mickles]

Upper Hypertrophy

DB Bench
65 x 8
70 x 8
75 x 8

Pullups
BW x 10 x 3

DB Press
50 x 8 x 3

Vbar Pulldown
100 x 10
130 x 8
150 x 8
170 x 8
200 x 6

skullcrushers
curls

can't wait to check the scale!

[mickles]

Deadlift day

bike warmup, dynamics

Deadlifts
385 x 3 x 2
385 x 5

Hyperextensions
x10 x 3

Face Pulls
55 x 10 x 4

SL DB
80 x 8
90 x 8
100 x 8

[mickles]

Upper Power

Dynamic stretches

BB Bench Probably best form on bench ever, tightness and rowing the bar to my chest.
bar x 12
95 x 6
135 x 5
165 x 5
185 x 3
200 x 7 All time PR

BB Row
185 x 5
215 x 5

DB Press
45 x 5
55 x 6
60 x 6 PR
65 x 6 x 2 PR


DB Row
60 x 8
80 x 6
100 x 6
110 x 6
110 x 8 (Straps)

Squats/arms tomorrow, weighing myself hoping to break 190!

[mickles]

Dynamic warmups

Squats
bar x 10
135 x 6
185 x 5
225 x 5
260 x 3
280 x 3
305 x 3
325 x 6 PR

Hack squats

box jumps
36" x 5 x 2

[mickles]

Standing Press
135 x 5
145 x 3

Pullups
BW x 10 x 3


Got kicked out of the gym for wearing slip on vans. Been lifting in these at the same exact gym for 2 years and i get told to leave.

[mickles]

Played football about an hour before working out so solid for lack of energy

Deadlifts
385 x 1
410 x 5 PR
425 x 1 speedy single

DB Press
60 x 6 x 3

Lateral Raises
Face Pulls

[mickles]

Stopped lifting since 10/18 for exams/projects, keeping track of my progress here

squats
225 x 3 x 5

deadlifts
315 x 3 x 3

leg extensions
stiff leg db

[mickles]

taking it slow so nothing worth posting about progress, hope to be back where i left off in about 2 weeks

[mickles]

progressing , moving up 20 lbs on pulls and squats every session, 10 lbs for bench

deadlift
345 x 3 x 3
365 x 5

leg press
3 pps x 2 x 10

vbar pulldown
140 x 4 x 6

curls
+20 a side ez bar

calf raises

[mickles]

squats back no prs still going

[mickles]

flat bb bench
195 x 5
195 x 6

incline db
55 x 4 x 6

db press
45 x 3 x 8

skullcrushers

[tom183]

Some nice lifting going on in here. Keep up the good work.

[mickles]

5 hours sleep , no food exams etc

deadlift
365 x 5
365 x 6

leg press
3pps x 3 x 10

lat pulldown
curls

[mickles]

Some nice lifting going on in here. Keep up the good work.

Thanks man trying to keep it up!

[mickles]

Last workout until after final exams. Taking rest until Thursday.

Flat BB
205 x 7 PR

Flat DB
65 x 4 x 6

DB Press
50 x 3 x 6

HS Shoulders
1pps x 3 x 10

triceps, lateral raises

[mickles]

Will start posting when setting PR's again, should be this week, on track so far. Diet solid

[mickles]

Upper Power

Upper warmups

BB Bench
bar x 5 x 2
95 x 5
135 x 3
165 x 3
195 x 1
225 x 6 (1 assisted) PR

BB Row
225 x 5 x 2

Seated DB Press
65 x 6 PR
50 x 6 x 3

Pullups
x 8 x 3

Skullcrushers
Curls


satisfied with bench , never tried 2 plates

[Alinshop]

Post the pr's please.

[mickles]

Incline DB
60x10
65x8
70x6

DB Row
100x8x3 Volume PR

Standing Press
95 x 8 x 2
105 x 7

Vbar Pulldown
200 x 7 PR

curls, skullcrushers

squatting thursday, gained a few pounds i think

[mickles]

Squats
300 x 3
320 x 5
335 x 3

Deadlift
365 x 3
385 x 7
385 x 2

Leg Ext
80 x 20 x 4

calf raises

[mickles]

Got a food scale so i can finally start counting calories !

[mickles]

Flat BB
225 x 3
195 x 3

Flat DB
60 x 10 x 3

DB Press
35 x 8
40 x 8
50 x 6

Tricep work

[mickles]

Shoulders

Been trying something different where i do a compound for power then hypertrophy assistance. I like it a lot and it's very balanced

Standing Press
135 x 5
140 x 5

Weighted Chins
+25 x 5
+45 x 5
+60 x 5 x 2

DB Press (Changed form up today and felt it in my delts more than ever)
40 x 10
45 x 10
50 x 10

upright rows, lateral raises

Next work out will be squat or deadlift with posterior/leg hypertrophy

trying to put on size while gaining strength, eating

[mickles]

pulls

Deadlifts
135 x 5
225 x 3
275 x 2
315 x1
365 x 1
405 x 1
435 x 3 x 2 Rep/set PR

Leg Press
3pps x 10 x 4 PR

Tricep work

[mickles]

Back/Biceps Hypertrophy Day

Pullups
BW x 8 x 3

DB Row
100 x 8 x 2

CG Pulldown
Straight Bar Cable Row

Biceps

[mickles]

Starting hypertrophy training, so here are some beginning pics to track my progress

6'1, 183 in the morning

[IMG]http://imageshack.us/a/img832/2161/februaryfront.jpg[/IMG
[IMG]http://imageshack.us/a/img145/6180/februaryback.jpg[/IMG

[mickles]

Chest/Triceps

focused on form and feeling the movement now

Flat BB Bench
165x8x3

Flat DB Press
40x10
45x10
50x10

DB Flys (First time ever, they felt weird but i finally felt them in my chest)
15,20,22.5x10

machine chest

single arm db skulls
skullcrushers
pushdowns

[mickles]

Back/bis

pullups
bwx10x3

Rackpulls pin at knees
135 x 5
225 x10
315 x 10
365 x 12

DB Row
60x8
65x8
70x8
75x8

CG Pulldown
80,100,120,140x10

Straight bar cable row
100x10x4

biceps

[mickles]

Shoulders

DB Press
27.5 x 15
35 x 10
45 x 8
55 x 8
60 x 10

Seated Lateral Raises
15 x 15
17.5 x 15
20 x 15

Face Pulls
3 sets

Machine Press
3 sets

Standing BB Press
85 x 12
105 x 7

[mickles]

Rack Pulls
315 x 5
365 x 8
405 x 8
455 x 5

DB rows
55 x 10
70 x 8
85 x 8
100 x 8

UH Cable Row
Straight Bar Cable Row

pullups
curls

[mickles]

Chest/tris

flat bb
185 x 8 x 2
185 x 10 VOLUME PR

db incline
40x12
45x10
50x10

DB flies
chest press machine

tricep work