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StickyMickey
03-21-2012, 11:38 AM
I'm a 25 year old guy. I lift weights and run mostly for functional fitness, whatever that means. I enjoy running races and working on my fitness. I have a job where I need to use my body for production 6 months out of the year, and being in shape is helpful. I've been trying to get picked up as a firefighter for the last 6 months and that's most of my motivation for my workouts. I keep a workout and food diary, but thought I might try to step my game up and post on here. I've been semi-serious the last 6 months, and have been doing a mix of weightlifting, crossfit, and running, but I would like to get more dialed in.

6'4, 195lbs, around 15-20% BF

Goals are to be able to run competitively, get hired by a full-time fire department, and be in good enough shape to work effectively and safely as a firefighter. I don't want to go out with a heart attack or a back injury.

I'll catch up this weeks workouts starting with Monday.

StickyMickey
03-21-2012, 11:44 AM
3/19 - starting to try HCT12 this week. We'll see how it goes.

1 mile treadmill warmup run @ 6mph

Pullup-

BW X 6
BW + 10lbs X 6
BW + 20lbs X 6
BW + 25lbs X 6
BW + 30lbs X 6
BW + 30lbs X 2
BW + 30lbs X 2

Bent over Barbell Row

70lb X 6 Warmup
135lb X 3
185lbs X 6
205lbs X 6
215lbs X 6
215lbs X 2
215lbs X 2

Bench Press

135 X 6
155 X 6
175 X 6
175 X 2
175 X 2

Standing Barbbell press

45 X 6
95 X 6
105X6
115X6
125X6
125X2
125X2

Tricep pushdown

45x 6
55x 6
65 x 6
75 x 6
75 x 2
75 x 2

StickyMickey
03-21-2012, 11:47 AM
A couple days a week I do some kind of funky crossfit endurance running workout. I'm just getting back into running from an IT band issue. I run on the treadmill because its shitty outside in Idaho.

6mph 1 mile run warmup

15 x .04 mi 11mph runs, 30 seconds rest between

6 mph 1 mile run cooldown

5 minute breather

4 rounds for time

5 pullups
15 lunges
20 situps

6:03

StickyMickey
03-21-2012, 04:01 PM
1 mile warmup run @ 6mph

Back Squats

45lb X 12
135 X 6
155 X 6
175 X 6
185 X 6
185 X 2
185 X 2

Deadlift

135 X 6
185 X 6
225 X 6
245 X 6
245 X 2
245 X 2

Seated Calf Raises

45 X 10
90 X 10
90 X 10

Barbell Curl

70 X 6
95 X 6
105 X 6
105 X 2
105 X 2

Finished it up with some it band rolling work. Had to rush it at the end because my lunch hour was getting close to being over. My squats felt good, but I make sure not to push myself too far on them. Where I work out now, I don't have any safety cages or anyone to spot me. Working on fixing some squat and deadlift form issues.

StickyMickey
03-23-2012, 06:58 AM
3/22 - Run day

1 mile warm up run @ 10 min/mile

15 X 100 m sprint repeats. 45-60 seconds rest between

4 rounds for time:
5 pullups
10 pushups
15 squats
20 situps

8:01

I'm feeling much better now that I've upped my calories considerably. Eating around 3200 per day instead of 2500-2600

StickyMickey
03-23-2012, 03:41 PM
3/23

1 mile warmup run @ 6 mph

Pullups

BW x 6
+20lbs x 6
+ 25lbs x 6
+ 30lbs x 6
+ 35lbs x6 PR
+ 35lbs x 2
+ 35lbs x 2

Barbell Rows

70 x 6
135 x 6
185 x 6
205 x 6
215 x 6
225 x 6
225 x 2
225 x 2

Bench Press

135 x 6
155 x 6
175 x 6
185 x 4
185 x 2
175 x 2

Seated Barbell press

45 x 6
95 x 6
105 x 6
115 x 6
125 x 6
125 x 2
125 x 2

Tricep pressdown

45 x 6
55 x 6
65 x 6
75 x 6
85 x 6
85 x 2
85 x 2

Feeling pumped after this workout. Next time I might lighten up my rows and work on more a row form instead of a half shrug/row type thing. Definately still felt it in my lats though.

StickyMickey
03-26-2012, 12:28 PM
3/25

Sunday run day

5k hilly loop. Ugh. Out of shape

30:22

StickyMickey
03-26-2012, 04:55 PM
3/26

Week 2 of HCT12

1 mile warmup run @ 6mph

Back Squats

45lb X 12
135 X 6
155 X 6
185 X 6
195 X 6
195 X 2
195 X 2

Deadlift

135 X 6
185 X 3
225 X 6
245 X 6
265 X 6
265 X 2
265 X 2

Standing Calf Raises

50lb DBs 2 x 10

Barbell Curl

70 X 6
95 X 6
105 X 6
115 X 4
115 X 2
115 X 2

Curls suck

StickyMickey
03-28-2012, 05:03 PM
3/25 - took it really easy today. more of a recovery workout.

1 mile warmup run @ 6mph

20 x .04 mile intervals

10 min AMRAP

5 pullups
10 pushups
15 squats
20 situps

4 rounds

StickyMickey
03-28-2012, 05:06 PM
3/23

1 mile warmup run @ 6 mph

Pullups

BW x 6
+20lbs x 6
+ 30lbs x 6
+ 35lbs x6
+ 40lbs X 6 PR
+ 40lbs x 2
+ 40lbs x 2

Barbell Rows

70 x 6
135 x 6
155 x 6
165 X 6
175 X 6
175 x 6
175 x 2
175 x 2

Bench Press

135 x 6
155 x 6
175 x 6
185 x 6
185 x 2
175 x 2

Standing Barbell press

75 x 6
95 x 6
105 x 6
115 x 6
125 x 6
135 x 6
135 x 2
135 x 2

Tricep pressdown

55 x 6
65 x 6
75 x 6
85 x 6
85 x 2
85 x 2

Lightened up the rows to work on more a row form

Behemoth
03-28-2012, 07:28 PM
Simple, quality, to the point training! Looks good Mickey!

StickyMickey
03-29-2012, 12:23 PM
Thanks Behemoth!

StickyMickey
03-29-2012, 05:36 PM
3/29

1 mile warmup run

1 round for time:

25 pullups
50 pushups
75 lunges
100 situps

12:28

20 x 100m run repeats

Fin.

I'm finding I'm taking my tuesday/thursday workouts kind of easy. I'm glad to just get some cardio in and not kill myself. I think I would push myself into overtraining if I went balls out at the setup I'm doing right now.

Investing in new running shoes this weekend. My shins are telling me it's time for a new pair.

Coke
03-29-2012, 10:14 PM
Good luck with everything, off to a fine start in here.

StickyMickey
03-30-2012, 06:06 PM
Thanks Coke!

3/30

Back Squats

45lb X 12
135 X 6
155 X 6
185 X 6
195 X 6
195 X 2
195 X 2

Deadlift

135 X 6
225 X 3
245 X 6
265 X 6
275 X 2 - I was going for 6 here, but it just wasnt happening today
275 X 2

Standing DB Curls

35s X 6
40s X 6
45s X 6
45s X 2
45s X 2

I've finally figured out how to engage some hip drive into my squats. I've had issues with squat form for years, and this is the first time ever I've squatted this heavy ATG and felt good about it. I'm stoked, because my squat is wayyyyy behind what it should be compared to my other lifts. I expect to see big gains there soon. Looking forward to a day off tomorrow.

StickyMickey
04-02-2012, 05:54 PM
4/2

Pull ups

BW x 6
+25lb x 6
+35lb X 6
+40lb X 6
+45lb X 4
+45lb X 2
+45lb X 2

BB Row

70 X 6
115 X 6
135 X 6
155 X 6
175 X 6
185 X 6
185 X 2
185 X 2

Bench Press

135 X 6
155 X 6
175 X 6
185 X 6
185 X 2
185 X 2

Standing barbell press

70 x 6
95 x 6
115 x 6
125 x 6
135 x 6
125 x 2 - I couldnt clean the weight. Fail
125 x 2

Tri pressdown

55 x 6
75 x 6
85 x 6
85 x 2
85 x 2

Weighing around 200lb. Feeling big after the workout. Starting to get some vascularity showing in my bicep again. It's been 5-6 years since I've seen a vein there.

StickyMickey
04-03-2012, 05:36 PM
4/3

1 mile warm up run

1 round for time:

25 pullups
50 pushups
75 lunges
100 sit ups

11:09

10 x 100 m runs on 1 minute.

Feeling like I might be getting a cold. Piss.

StickyMickey
04-04-2012, 04:32 PM
4/4

1 mile warmup run

Squats

135 x 6
185 x 6
195 x 6
205 x 6
205 x 2
205 x 2

Deads

135 x 6
225 x 3
275 x 6
295 x 6
295 x 2
295 x 2

DB curls

35s x 6
40s x 6
45s x 6

Squats felt nice. Pretty sure 205 x 6 is a PR for ATG.

Deads felt great until the last set of 2 and I think my back got a little mad. I think 295 x 6 is a PR as well. I'm going to start incorporating about 15 minutes of yoga a day back into my routine, it makes my back feel much healthier.

StickyMickey
04-06-2012, 01:27 PM
Taking the rest of the week off to recoup from cold. I've caught like 6 colds this winter. Lame. Feeling about 90% now.

Coke
04-07-2012, 10:12 AM
Wow dude, you might want to get the flu shot next season...look forward to seeing you get back at it.

StickyMickey
04-09-2012, 03:05 PM
Thanks Coke, I'm over my cold now. Felt like crap most of the weekend. Was hoping to get some rest time in, but I work on the side on our town's volunteer fire department and ambulance and I was out all weekend on calls. At least I had fun.

4/9/

Squats

45 x 10
135 x 6
185 x 6
205 x 6
215 x 6
215 x 2
215 x 2

Deads

135 x 6
225 x 6
245 x 6
275 x 6
275 x 2
275 x 2

DB Curls

35s x 6
40s x 6
45s x 6
50s x 2
50s x 2

Feels good to lift.

StickyMickey
04-10-2012, 04:04 PM
4/10

Diane

21-15-9

Scaled to:

155lb Deadlifts
Handstand Pushup progressions

5:13

Long Intervals

3 X (200m + 400m + 600m) Work Rest 1:1

200m - 9mph
:50 rest
400m - 9 mph
1:50 rest
600m - 8 mph
2:50 rest
200m - 9mph
:50 rest
400m - 8 mph
1:50 rest
600m - 7 mph
200m - 9mph
:50 rest
400m - 8 mph
2:50 rest

Skipped the last 600m run because I was in a rush.

StickyMickey
04-11-2012, 05:11 PM
Pull ups

BW x 6
+35lb X 6
+40lb X 6
+45lb X 6
+50lb X 6 ----PR
+50lb X 2
+50lb X 2

BB Row

70 X 6
135 X 6
165 X 6
175 X 6
185 X 6
185 X 2
185 X 2

Bench Press

135 X 6
165 X 6
175 X 6
185 X 6
185 X 2
185 X 2

Standing barbell press

70 x 6
95 x 6
115 x 6
135 x 6

Shoulder started to feel wonky. Quit.

Tri pressdown

65 x 6
75 x 6
85 x 6
95 x 6
95 x 2
95 x 2

Felt really tired at the start, but turned out to be a productive session.

Coke
04-11-2012, 09:57 PM
Nice job dude, moving right along.

StickyMickey
04-13-2012, 11:28 AM
4/12

Short interval runs

10 x 200m

90 seconds rest between

Taking the today off to work a day shift on the ambulance.

StickyMickey
04-16-2012, 12:10 PM
4/15

5k hilly run

27:58

StickyMickey
04-16-2012, 12:11 PM
4/16

Deload week

Pullups

BW 2 X 15

BB Rows

135 - 2 X 15

Bench Press

135 - 2 X 15

Military Press

95 - 2 X 15

Tricep pressdown

55 - 2 X 15

StickyMickey
04-18-2012, 04:15 PM
4/18

Squats

135 - 2 x 15

Deads

135 - 2 x 15

Calf Raises

185 - 2 x 15

DB Curls

20s - 2 x 15


4/20

Pullups

BW 2 X 15

BB Rows

135 - 2 X 15

Bench Press

135 - 2 X 15

Military Press

95 - 2 X 15

Tricep pressdown

55 - 2 X 15

Feeling good with some rest. I weighed 207 and according to my crummy scale, it says I'm at 20% BF. What a fatty! But, that seems like some nice gains considering a couple months ago I was at like 195 and 19-20% BF.

StickyMickey
04-20-2012, 06:40 PM
End of Deload week

Pullups

BW- 2 X 15

BB Rows

135 - 2 x 15

Bench Press

135 - 2 x 15

Shoulder Press

95 - 2 X 15

Tri Pressdown

55 - 2 x 15


Took 3 days off this week. It really feels good. I'm starting to hike a lot at work since the mountains are starting to melt some and so I decided no running on the deload week and dropped a leg day.

I got on the scale this afternoon and I'm at 207 and at 20% body fat. I feel like I've made some good gains.

Only 15 weeks left at my job! Yeehaw!

StickyMickey
04-23-2012, 11:22 AM
4/23

Front Squats

135 X 6
155 X 6
175 X 6
175 X 6
175 X 2
175 X 2

Romanian deads

135 X 6
185 X 6
225 X 6
245 X 6
245 X 2
245 X 2

Smith Machine calf raises

135 X 6
225 X 6
275 X 6
295 X 6
315 X 6
335 X 6
335 X 2
335 X 2

Hammer curls

30s X 6
35s X 6
40s X 6
45s X 6
50s X 6
50s X 2
50s X 2

Feeling good after the break last week. Getting stoked about quitting my job. 14 more weeks!!

StickyMickey
04-24-2012, 12:41 PM
4/24

7 rounds for time:

10 pushups
10 situps
21 tuck jumps

9:19

4 X 400m run, 90 seconds rest between

All done at 8 MPH on treadmill.

Was a fairly easy workout, which was okay by me, my legs are sore. After yesterdays leg session I went out in the woods to get some work done and hiked around a 1500 foot elevation gain. It was about 20 degrees warmer than usual yesterday and I'm still not in good hiking shape yet from the winter.

StickyMickey
04-25-2012, 12:04 PM
4/25

Wide grip lat pulldowns

125 x 6
140 x 6
155 x 6
170 x 6

BW wide grip palms out pullups

BW x 6
BW x 3
BW x 2

Seated cable row

125 x 6
140 x 6
155 x 6
170 x 6
185 x 6
185 x 2
185 x 2

Incline Bench Press

135 x 6
155 x 6
165 x 6
175 x 6
175 x 2
175 x 2

Smith machine shoulder press

95 x 6
115 x 6
125 x 6
135 x 6
135 x 2
135 x 2

Skullcrushers

35 x 6
55 x 6
65 x 6
75 x 6
75 x 2
75 x 2

Whew!

Coke
04-26-2012, 11:21 AM
Fine job with the consecutive efforts bro.

StickyMickey
05-01-2012, 04:48 PM
Thanks Coke!

4/30

Wide Grip Lat Pulls - this shit sucks because the pulldown machine I'm using doesn't have anything to hold my legs down. Whatevers

125 x 6
140 x 6
155 x 6
170 x 3 - i'm like half coming up in the air on this shit
BW wide grip palms out pullups - x 3 and x 3

Seated Row

125 x 6
140 x 6
155 x 6
170 x 6
185 x 6
200 x 3
200 x 2

Incline Bench Press - I'm going deeper so the weights are lighter.

135 x 6
135 x 6
145 x 6
145 x 2
145 x 2

Seated Smith Machine shoulder press

95 x 6
115 x 6
135 x 6
135 x 6
145 x 6
145 x 2
145 x 1

Skullcrushers

40 x 6
50 x 6
65 x 6
75 x 6
75 x 6
75 x 2
75 x 2

StickyMickey
05-01-2012, 04:51 PM
5/1

12:00 AMRAP

3 95lb thrusters
9 chest to bar pullups
12 tuck jumps

I did 5 rounds + thrusters and 6 pullups. The pullups were the most difficult part. I tried the thrusters starting out at 135 but it was hurting my wrists. Brb, getting tampon.

Running

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ran the first 7 minutes at a 7:30 mile pace and the rest at an 8:30 mile pace

I feel like I've been a lazy ass with my diet and goals. I need to start keeping track of what I'm eating and if I'm getting enough, I felt like crap on the run.

StickyMickey
05-02-2012, 05:08 PM
5/2

Felt like a blob today during my workout.

Squats

135x6
185x6
205x6
215x4
215x2
215x2

Deads

135x6
225x6
275x1
315x0

Blahhhhh

Smith machine Calf Raises

135x6
225x6
275x6
325x6
345x6
345x2
345x2

BB curls

45x6
70x6
95x6
105x6
105x6
105x2
105x2

I'm shooting for a body weight right now of about 220. I'm shooting to eat 4100 calories a day to gain and compensate for the running and the miles of hiking I do each week at work.

Coke
05-03-2012, 11:03 AM
I'm shooting for a body weight right now of about 220. I'm shooting to eat 4100 calories a day to gain and compensate for the running and the miles of hiking I do each week at work.

Sounds like a solid plan, good luck with those goals.

StickyMickey
05-03-2012, 04:38 PM
5/3

Tabata treadmill run

8 x 20 seconds on, 10 seconds off

12% grade, 7.5 mph first 4 sets, 6.4 mph last 4. Toasted for just a 4 minute workout.

StickyMickey
05-04-2012, 03:58 PM
5/4

I'm getting bored with my current lifting routine so I'm going to try out 5/3/1 with the big but boring additional work. Did bench today just to see what was up and will follow the routine starting next week.

Bench

85x5
105x5
125x5
135x5
155x5
175x9

5 x 10 @ 105lbs

Dumbbell Row - 5 x 10, 50s

I dig this.

StickyMickey
05-09-2012, 10:36 AM
Gotta catch back up on posting workouts

5/6-

5k run, easy effort - 29 minutes

StickyMickey
05-09-2012, 10:36 AM
5/7 -

Overhead BB press

65 x 5
75 x 5
95 x 3
95 x 5
115 x 5
125 x 8

5 x 10 at 75lbs

Pullups

5 x 10 @ BW

Last set was broken. I was keeping rest periods short to get out of the office quickly.

StickyMickey
05-09-2012, 10:39 AM
5/8

5/4/3/2/1 for time of:

135lb Front Squats
Burpees

3:14

10 x 100m sprints
:45 recovery between

I found out today that I got into a firefighter academy for this fall. I have been on a waiting list and didn't think I would get in this quickly. I'm pretty happy because if the ducks align right, I could start paramedic school right after the fire academy.

StickyMickey
05-09-2012, 12:27 PM
5/9

Deadlift

105x5
135x5
155x3
165x5
185x5
215x13

5x10 @ 135lbs

Lying Leg Lifts

5 x 10

StickyMickey
05-10-2012, 12:01 PM
5/10

Bench Press

85x5
105x5
125x3
135x5
155x5
175x11 ---PR

5x10 @ 105lbs

BB row

5 x 10 @ 115lbs - this was too light

Feeling good man! Feelin' good!

StickyMickey
05-11-2012, 09:12 PM
5/11

5 x 800m

2:00 rest between

7 min mile pace

StickyMickey
05-15-2012, 04:25 PM
5/13

5k easy run - 30 minutes

StickyMickey
05-15-2012, 04:26 PM
5/14

Squats

95 x 5
115 x 5
145 x 3
155x5
175x5
195x8

5x10 @ 115lbs

Leg curls

5 x 10 @ 70lbs

Coke
05-16-2012, 11:04 AM
Focus and consistency has been great man.

StickyMickey
05-16-2012, 04:51 PM
Thanks Coke. I'm feeling driven to kick ass at getting picked up as a firefighter.

5/15

4 rounds, 2:00 rest between rounds

9 95lb thrusters
12 Chest to bar pullups
15 Handstand pushups

Doing pullups winded sucks.

3 x 1 mile runs, 5:00 rest between

1st mile - 7:15
2nd mile - 7:30
3rd mile - 7:45

StickyMickey
05-16-2012, 04:54 PM
5/16

Standing shoulder press

65x5
75x5
95x3
105x3
125x3
135x9

5 x 10 @ 75lbs

Pullups

4 x 10

I had to deal with some employees so I dropped the last set of pullups. I did 4 x 12 yesterday anyway, I'm more than good for my lats I believe.

Getting to order my uniform for the academy today. This is starting to become a reality. Stoked beyond stoked.

StickyMickey
05-21-2012, 01:26 PM
5/17

600m run repeats x 4

1:3 work:rest ratio

2:30
2:15
2:20
2:20

StickyMickey
05-21-2012, 01:33 PM
5/18

Deadlifts
105x5
125x5
155x3
175x3
205x3
225x9 fuck me my back went out.

Quit for the day. Sucks, I still had a lot in the tank.

This is the second time I've had issues with muscle spasms with my lower back doing higher rep deads. I'm done with that shit.

The first time it happened was 9 months ago and I was repping 225 for about 12 reps and I felt it go. I initially thought I fucked a disc or something. It didn't hurt awful, but I was seized up and was like an old man for several days. I went and got X-Rayed and the doc just put me on anti-inflam's and muscle relaxers and said I should be just fine. I started doing yoga at the suggestion of my brother and got excellent results with the yoga, but I quit doing it after a month.

Guess it's back to yoga. My flexibility needs work anyway. Spent the rest of the afternoon in a muscle relaxer induced nap in bed. Feeling concerned.

StickyMickey
05-21-2012, 01:34 PM
5/19

30 minutes of yoga. Back feels much better. Was doing just fine after 3 hours of driving and spending several ours following my wife around while she shopped.

StickyMickey
05-21-2012, 01:36 PM
5/20

30 minutes of yoga. Back feels slightly stiff, but good.

Went on an ambulance run and loaded a 300lb patient into and out of the ambulance by myself without any problems. I'm glad my back isn't causing major issues besides stiffness.

StickyMickey
05-25-2012, 03:35 PM
5/21

Bench press

85x5
105x5
125x3
145x3
165x3
185x6

5 x 10 @ 105lbs

DB Row

50lb DB 5 x 10

Back is feeling a bit better.

5/22

15 minutes evening yoga.

5/23

Off

5/24

Squats

95x5
115x5
145x3
165x3
185x3
215x9

5 x 10 @ 115lbs

5/25

Overhead Press

65x5
75x5
95x3
105x3
125x3
135x9

5x10 @ 75lbs

Chinups

5x10

StickyMickey
05-28-2012, 11:45 AM
5/28

Bench press

85x5
105x5
125x3
155x5
175x3
195x7

5x10 @ 105 lbs

DB Row

5x10 @ 50lbs

StickyMickey
05-31-2012, 02:39 PM
5/30

Standing Press

65X5
75X5
95X3

115X5
125X3
145X6

5x10 @ 75lbs


Pullups

5x10

Weighed around 210 last time I got on the scale and the BF is staying around 20% according to my cheapy scale. 10lbs to go? I'm digging my strength gains. I haven't been very effective at doing any back rehab. It's still stiff. I'm going to lay off deads for the next 5 weeks and then reassess.

StickyMickey
06-01-2012, 02:50 PM
5/31

Short run intervals

On treadmill @ 11mph

1:00 on, 1:00 off, :50 on, 1:00 off, :40 on, 1:00 off, :30 on, 1:00 off, :20 on, 1:00 off, :10 on

15 minutes of yoga stretches

StickyMickey
06-01-2012, 02:53 PM
6/1

Squats

95x5
115x5
145x3
175x5
195x3
225x6

5x10 @ 115lbs

Leg Curls

5x10 @ 80lbs

StickyMickey
06-07-2012, 06:04 PM
I've been kind of lazy and way too busy with work. Lame.

Deload week

6/5

Overhead Press

65 x 5
65x5
75x5
75x5
95x5
95x3

5x10 @ 75lbs

Pullups

5x10

StickyMickey
06-07-2012, 06:05 PM
6/7

Deload week

Bench press

85x5
85x5
105x5
105x5
125x5
125x3

5x10 @ 105lbs

DB row

5x10 @ 50lbs

StickyMickey
06-11-2012, 11:13 AM
6/11

Overhead Press

75x5
95x5
105x3
115x5
135x5
155x5

Dead hang Chin ups

5Xfailure

11,6,4,5,4

Dips

5Xfailure

10,12,10,8,9

Switching things up a litttle. Dumping the crossfit. Keeping running 2-3 days per week depending on my schedule and some stretching each day to loosen up my hammies, IT Band, and lower back + whatever else needs it. Considering doing light deads this week with a belt to see how it feels. Weighing around 207. Feeling bigger.

StickyMickey
06-12-2012, 06:06 PM
6/12

Deadlifts

135x5
135x5
165x3
185x5
205x5
235x5

Felt really good. Wore a belt and I feel much more stable.

Back extentions

12, 10, 10, 10, 10

Leg lifts

22, 22, 14, 9, 8

StickyMickey
06-13-2012, 05:23 PM
6/13

Bench press

95x5
125x5
145x3
155x5
185x5
205x5

Pullups

5xF, 2:00 rest between sets

9,6,5,4,3

Pushups

5XF

20, 13, 8, 6, 6

StickyMickey
06-15-2012, 01:25 PM
6/15

Squats

110x5
135x5
165x3
175x5
205x5
235x5

One legged box squats 5 x F

Right leg - 5,3,3,2,2
Left leg - 3,1,1,1,1

Situps 5 X F

54,18,10,7,6

StickyMickey
06-18-2012, 10:12 AM
6/18

Overhead Press

70x5
95x5
105x3
125x3
145x3
165x4

Chins - 5 X F

11,7,6,5,4

Dips - 5 X F

12,11,10,9,9

7 weeks of work left. Thank goodness. I hate dreading the workday.

Coke
06-18-2012, 10:48 AM
Not skipping a beat, keep on with it.

StickyMickey
06-19-2012, 11:01 AM
Thanks Coke. I've been kind of slacking with my running, but I feel okay about it. I'm not getting too fat and I've been feeling like I've been getting some nice growth with my lifting. Stretching fairly regularly now and feeling better with my hammies and lower back flexibility.

6/19

Deadlift

135x5
135x5
165x3
195x3
225x3
245x3

Glute Ham Raises with assistance of giant bouncy ball

5x10

Lying leg raises

5XF

34,22,15,15,13

StickyMickey
06-20-2012, 09:42 AM
Stepped on the scale yesterday. Hitting 217 @ 23% BF according to my cheapy scale. I've been eating everything in sight the past few weeks. I'm going to cut out some of the garbage sugar I've been eating and drop that BF back some before I end up being a fatty.

Bench press

95x5
125x5
145x3
175x3
195x3
215x3

Chins - 5 x F

10, 8, 6, 5, 4

Pushups - 5 x F

25, 16, 7, 7, 7

StickyMickey
06-25-2012, 12:34 PM
6/21

Squats

115x5
135x5
165x3
195x3
215x3
245x3

One legged squat with box 5 X F

Right leg - 6, 4, 4, 3, 3
Left leg - 4, 3, 3, 2, 2

Situps 5 x F

59,20,17,14,11

StickyMickey
06-25-2012, 12:36 PM
6/25

Overhead press

75x5
95x5
105x3
135x5
155x3
165x5

Chinups 5 X F

Underhand - 12, Overhand narrow 6, overhand wide - 4, overhand narrow - 5, overhand wide - 3

Dips 5 X F

15,11,11,10,5

StickyMickey
06-26-2012, 12:05 PM
6/26

Deadlifts

135x5
135x5
165x3
205x5
235x3
265x1

Glute Ham Raises 5 x 10

Leg raises - 5 x f

41, 20, 17, 17, 13

StickyMickey
06-27-2012, 05:05 PM
6/27

Bench Press

95x5
125x5
145x3
185x5
205x3
235x1 PR

Chins 5 x f

Palms out Wide - 4
Palms out narrow - 8
Palms facing - 4
Palms in narrow - 8
Palms out wide - 2

Pushups - 5xf

31,18,12,8,8

Talked to a woman yesterday about a job. They seemed interested in me. I'm stoked, the job would rock.

StickyMickey
06-28-2012, 04:13 PM
6/28

Squats
115x5
135x5
165x3
205x5
235x3
255x1 PR

I think I had one or two more in me, but I didn't want to have to dump the weight if I didn't.


One legged squat 5xf

Right leg - 7,4,3,3,2
Left Leg - 5,3,1,2,2

Situps - 5xf

61,21,21,11,9

Coke
06-29-2012, 07:01 AM
Talked to a woman yesterday about a job. They seemed interested in me. I'm stoked, the job would rock.

Good luck with that, would be great to see you land the desired position.

Props on the new benching and squats PRs.

StickyMickey
07-02-2012, 03:22 PM
Thanks sir!

Found out a fire department I interviewed for a few months back got some more funding to hire 9 more firefighters. I suck at being patient, I just keep checking my email every hour. A watched pot never boils, or some shit.

Spent all weekend busting my ass with the fire department, we did a training house burn this weekend and my body is still feeling it. Glad it's a deload week. Got shitty sleep last night because someone crashed into a tree at 0230.

Overhead press

70x5
70x5
95x5
95x5
105x5
105x5

Wide grip palms out pullups 4 X F

5,4,4,4

Dips

6,6,6,6

Feeling really sluggish.

Coke
07-02-2012, 06:39 PM
Stay strong man, things will come around...keep the lifting in check too.

StickyMickey
07-05-2012, 07:33 AM
6/3

Deadlift

135x5
135x5
165x5

Glute Ham Raises - 4 X 10

Leg Raises 4 X F

32,19,12,11

StickyMickey
07-05-2012, 04:38 PM
7/5

Bench press

95x5
125x5
145x5

Squats

115x5
135x5
165x5

Chins - 4xf

Underhand - 7, 5
Overhand wide - 3, 3

Pushups - 4xf

25,13,11,10

One legged squats 4 x f

Right leg - 7, 5, 2, 1
Left leg - 5,2,2,1

Situps 4xf

41,16,15,10

Felt like a slug today. Diet is way off. I'm taking the next three days off. Next week I'm going to give the 5/3/1 Big But Boring 3 month challenge a try.

StickyMickey
07-09-2012, 12:22 PM
Started the 5/3/1 BBB 3 month challenge today. Found another level of intensity in my workout today. Pumped

Overhead press

75x5
95x5
115x3
125x5
145x5
165x5

Bench press

5x10 @ 125lbs

Chin ups - 5 x 10, last set was broken after 6

Curls - 65lbs - 3x10

StickyMickey
07-10-2012, 12:39 PM
Deadlift

135x5
145x5
175x3
185x5
215x5
245x5

Squats

5 x 10 - 135lbs

Supersetted with hanging leg raises

5 x 10

Coke
07-12-2012, 09:17 AM
Fine efforts bro, good job.

StickyMickey
07-12-2012, 03:17 PM
7/12

Bench Press
105x5
125x5
155x3
165x5
185x5
215x4

Overhead Press

5 x 10 @ 95lbs

Barbell Row

5 x 10 @ 135lbs

Tricep pressdown

3 x 10 @ 45lbs

I've got some DOMS going on in the abs and legs. Nice.

StickyMickey
07-16-2012, 09:45 PM
7/16

Overhead Press

75x5
95x5
115x3
135x3
155x2
135x2

I'm on the road this week for work and the weight room im using I can't press the weights without shoving them through the ceiling unless I use some extra control, and I cant get too heavy without some explosiveness.

Benchpress supersetted with chin ups

5 x 10 @ 125 and 5 x 10

StickyMickey
07-23-2012, 02:08 PM
7/26

Bench Press

105x5
125x5
155x3
175x3
205x3
225x3 -- PR

Overhead Press

5x10 @ 95lbs

BB Row - 5 x 10 @ 145

Tricep Pressdown

3 x 10 @ 45lbs

StickyMickey
07-23-2012, 02:10 PM
7/17

Squats

115x5
135x5
165x3
195x3
225x3
245x3 -- PR

Deadlift

5x10 @ 145lbs

Leg Curl

5 x 10 @ 80lbs

7/23

Overhead Press

75x5
95x5
115x3
145x5
165x3
185x1

Bench Press

5 x 10 @ 125lbs

Chin ups

5 x 10

StickyMickey
07-26-2012, 10:03 AM
7/24

Deadlift

135x5
135x5
175x3
215x5
245x3
275x1


I unloaded the bar to 135 and went to clean it to put it up in the squat rack and my back went out with some muscle spasms. Very frustrating. I'm taking the rest of the week off, giving deadlifts the axe indefinately, and dedicating a lot more time to getting my back healthy.

Coke
07-27-2012, 01:35 PM
Wish you well in dealing with the back spasm situation, a few days off will serve you well and set things straight.

StickyMickey
07-30-2012, 11:07 AM
Thanks Coke. My back having muscle spasms and flexibility issues has been an ongoing issue for the last almost year. I'm going to make some drastic changes to my workout for the next several months.

I begin PT and training at a firefighter academy in a little over 3 weeks and can't afford to seize my back up again before hand, or during this. In reality, I need to make some progress and gain some healing. Firefighters and paramedics blow their backs out and end careers or end up under the knife more than regular folks. I want to avoid this.

My workout isn't going to look like I want to be big, but it should improve my cardiovascular fitness and I should maintain some musclar strength and gain some endurance which could use some TLC and keep more focus on stretching and yoga.

GOALS:

Improve cardiovascular conditioning
Maintain some muscle
Improve flexibility
Lose lower back stiffness, pain, and muscle spasms
Successfully complete firefighter academy
Drop some BF

I'm going to be doing a Navy SEAL training prep program just for funnies.

7/30

Some stiffness in my back, slight pain from bending in lower right SI joint. Pain is 2.5 out of 10.

15 minutes of stretching
2 mile run: 19 min
4x15 pushups
4x20 situps
3x3 palms out pullups

Coke
07-30-2012, 07:00 PM
Keep on with it man, good luck with those goals.

StickyMickey
08-01-2012, 04:43 PM
7/31

Half hour of stretching

8/1

2 mile run - 17:00
Pushups - 4x15
Situps - 4x20
Pullups - 3x3

20 minutes of stretching and foam roller work

Back pain is a 1 out of 10 today, just some slight stiffness.

Today is my last day at my current job. Yay! Moving cross country on Friday

Coke
08-02-2012, 10:41 AM
Today is my last day at my current job. Yay! Moving cross country on Friday

Wish you the best dude, hope you will keep us up-to-date.