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Mik
12-23-2005, 04:37 AM
This marks the beginning of my second journal. I was going to dust off the old one but decided to start anew since I'm starting over. After a long layoff, becoming fat, small and weak I need to get back to lifting and be consistent.

Next week I'll be venturing into a PL routine as outlined by KevinStarke in the PL forum. I need to get back any strength I might have had in the past. This will be new to me but I'm looking forward to it.

The routine will be as follows;

Day 1 - Heavy bench day - bench, incline db, dips
Day 2 - Deadlift day - deads, speed pulls, pullups, rows, hyperextensions
Day 3 - Off
Day 4 - Speed bench day - speed bench, close grip, skulls, pressdowns
Day 5 - Assistance day - RC work, hammers, bent over laterals, OH press
Day 6 - Off
Day 7 - Off

I'm still working on leg day as to what it'll look like and where I'll fit it in. It'll likely be on day 5. Any suggestions would be great.

Currently I'm @ 165 with too much fat. I'm weak but this'll change.
Roughly my current maxes are;
bench 205
dead 315
squat 245

I say roughly because I haven't tested my max squat but I did get 4 reps ATF with 225 last week.

I'm thinking of incorporating some box squats. I'll likely have to make one. Any ideas on how to make sure of the height I need (I'm a whopping 5'7")?
I did a search and am thinking about 10". I'll have to try and see where that puts me. Make sense?

I'll be doing some leg work today then likely nothing until next week when I start the new routine.

midee1
12-23-2005, 05:07 AM
Howdy Mik. Glad to see ya back. Hope to get back myself eventually.

:)

Mik
12-27-2005, 04:27 PM
midee hey man, hope things are going well.

Hope everyone had a wonderful Christmas and got lots of presents!

Day 1 of new routine;

Bench
45x10
95x6
135x6
155x6
155x6
165x5
165x5
175x4
175x4

Incline dbs
50x10
50x8
55x8
60x6

Dips
bwx10
+25x6
bwx8

That was it. Gawd, I hope my numbers improve. Ugh!

KevinStarke
12-27-2005, 06:52 PM
Lifts are lookin good MiK, keep at it man!

clvmike19
12-27-2005, 08:42 PM
YES! Good job on getting a journal for me to degrade and mark up with my ramblings :D

Keep at it man, and get back to your former pwn4g3!

Here's a house warming gift!

She says: Hi Mik....Im waiting for you at the gym. Ive never been with a Canadian...

Keep it in mind.....muahahahaha :evillaugh

cphafner
12-27-2005, 09:05 PM
Slap Shot, one of the all-time best sports movies. Good luck with the new journal.

Mik
12-28-2005, 07:58 AM
Kevin thanks man. The workout kicked my a$$. I'm really hoping this routine will help my numbers.

Mike LOL! If that's how you plan on marking your territory in my journal then keep it up my good man. :)

cp thanks man, just puttin' on the foil coach!

getfit
12-28-2005, 08:02 AM
thanks for the props in my journal Mik :) hope you had a great holiday

Mik
12-28-2005, 08:20 AM
getfit thanks for stoppin' by. Santa was good except he forgot my bench increase. ;)


Deadlift day

Deads
barx8
135x8
225x6
275x1
315x2

Speed pulls
135x3
135x3
135x3
185x3
185x3
185x3
185x3
185x3

Pullups
bwx8
bwx8
bwx6
bwx4

BO rows
135x10
155x10
185x8
205x7

Speed pulls were new for me. I'll prolly stay at this weight and keep working on speed and form here. My back was fried after this. The pullups were killer. And to think I used to be able to do weighted p-ups. Meh!
I think I can up the weight on rows next time.

clvmike19
12-28-2005, 08:21 AM
The postings will continue!

-TIM-
12-28-2005, 08:29 AM
Good luck with the workouts Mik.

Bob
12-28-2005, 08:49 AM
Great WOs Mik...
Your maxs should go up quickly...

Coke
12-28-2005, 11:11 AM
We're still cool though I'm taken aback you've haven't come by to say hello, shut up or anything...for whatever its worth I wish U the best with the new routine, you're sure to rise up and be breaking up homes soon because of it - :D

clvmike19
12-28-2005, 11:41 AM
Good workout mang! Keep pullin/pushin and that weighted jive will take care of itself..

Mik
12-28-2005, 12:45 PM
Mike thanks man. I'll be watching for the posts until I go blind! :eek:

Tim thanks man. Hopefully the numbers will improve in short order.

bear I hope you're right! Thanks for stopping by.

CoCoa hello, shutup, anything. ;) I've posted in your journal. I hadn't up to this point because I was scared!


Today is teh longest day in history.

KevinStarke
12-28-2005, 04:20 PM
Good lookin deads man keep at it

MM
12-28-2005, 08:30 PM
Yeah, deads look pretty damn strong. Good luck with this.

Mik
12-29-2005, 09:32 AM
Kevin thanks man. All the deads and speed pulls really fried by back!

MM thanks! I'm hoping the numbers jump up pretty quick.


My current big three (or little three) are:
Bench 205
Squat 245
Dead 315

Total 765

I've been planning where I'd like my numbers to be next year and I think this is acheivable

Bench 260
Squat 375
Dead 450

Total 1085

I'd love to be over the 1,000 mark by year end.

Speed bench today. Woot!

KevinStarke
12-29-2005, 10:20 AM
You'll break 1k in no time man

Mik
12-29-2005, 10:24 AM
You'll break 1k in no time man

I hope you're right. If not it's your fault for giving me this routine! :)

clvmike19
12-29-2005, 10:43 AM
You can get those numbers in a year no prob....right now I think my max bench would be about 45lbs, and thats hoping my collarbone doesnt re-snap!

clvmike19
12-29-2005, 10:46 AM
I need to post this just to balance that which you've defiled my sacred journal with.....

THE POWER OF LISA COMPELS YOU!
THE POWER OF LISA COMPELS YOU!

-TIM-
12-29-2005, 10:59 AM
That Lisa is one fine chica. She was just in Playboy, very nice :drooling:

clvmike19
12-29-2005, 11:41 AM
Yeah I saw that layout........WOW! I wish I could find the pics online....damn Im a freakin perv...

Mik
12-29-2005, 01:12 PM
Lisa just compelled me to lift. Or, rather she gave me a lift. :)

Speed bench day

Bench
barx10
95x8
125x3 - 8 sets
I think I need to bump this up next week.

Cls. grip
barx10
95x6
135x3
140x3
140x3
145x3
145x3
145 for all sets next week methinks.

Skulls
60x12
65x12
65x8
65x7
55x8

Pressdowns
70x7
70x6
I should have done 2 more sets but my tris were done.

First session evah doing speed bench. It was fun, I liked it alot. Hopefully this will help powering up some bigger weights (or at least respectable ones).

Leg day tomorrow with some assistance work. Time for a hot tub.

KevinStarke
12-29-2005, 02:04 PM
Great lookin workout man keep at it!, wish I had a hot tub.

Mik
12-29-2005, 02:12 PM
Thanks Kevin! The speed bench felt great. If you can get my bench to your level I'll let ya use my hot tub anytime! :)

KevinStarke
12-29-2005, 05:28 PM
haha, and give up my ice bathes? I think not

rookiebldr
12-29-2005, 06:43 PM
Hey Mike, welcome back. Good to see you at this again. Maybe I can get down your way again and we can get another workout done in the New Year.

160 eh, I've got 30lbs on ya :D However, it won't take you long to get back up to your previous size and more. All the best on the new routine.

Mik
12-30-2005, 12:28 PM
Kev you can have your ice bath. I'll take the hot tub anyday. ;)

Jeff thanks man, sounds good. Yeah, I'm a small weak biatch. It'll be awhile before I catch up to you..........but I will. :evillaugh

Legs/shoulders

Squats
barx10
135x8
185x6
205x4
225x3
185x8
185x0
I felt a twinge in my back going down for the first rep so I packed it in. My back was still fried from dead day. Maybe I should have waited a day but I NEEDED to lift.

OH press
barx10
95x10
115x6
135x4
115x6

Laterals
25x8
25x6

B O laterals
35x6
35x6

Was going to do some curl jockey antics but was pressed for time. May do some tonight or tomorrow. Finished up with a bit of CoC work and that was it.

rookiebldr
12-30-2005, 04:32 PM
I have no doubt you'll surpass me on strength. Size? Give it up already, biotch!

harv
12-31-2005, 03:52 PM
Sorry to hear about the back man. At least you hurt yours squatting - I tewaked mine working on a doorknob!
Hope it heals up...nice looking workout nonetheless!

Mik
01-03-2006, 08:04 AM
Rookie STFU!!!!!!!

Harv thanks man. It's feeling better but I may have to take deads and squats easy for a bit. This sucks!

clvmike19
01-03-2006, 12:22 PM
Squat pains! Eek. Careful with that man, slow and steady back into it. If I look at a squat rack, my clavicle will break again! :D

getfit
01-03-2006, 01:26 PM
nice looking squats Mik, well done

Mik
01-03-2006, 06:05 PM
Mike yeah, I'm a gonna take it slow.

gf thanks. Once the back is better numbers should move quick.

Heavy bench day

Bench
barx10
95x8
135x6
155x6
155x6
165x5
165x5
180x4
190x4
Not bad since last session was a struggle for 175x4. Time to bump the weights.

Incline dbs
55x10
65x6
65x4
55x6
Shoulda used the 60s but they were nowhere to be found.

Dips
bwx10
+45x5
+35x6
bwx8

That was it. Not a bad session overall.

KevinStarke
01-03-2006, 06:11 PM
hell yah man bench is lookin good, gonna crush 200 soon

Coke
01-04-2006, 05:24 AM
Seeing you raise up gradually this way is sweet - :thumbup: ...keep this up and you'll blast old records.

clvmike19
01-04-2006, 08:45 AM
Ton of heavy work man! Bumpin teh weight too. 733t!

Mik
01-04-2006, 12:05 PM
Kevin thanks man. Hope so!

CoCoa hopefuly sooner rather than later. ;/

Mike lol. Thanks man.

Deadlift day

Deads
barx8
135x8
225x6
275x1
335x1
Up 20 lbs. from last workout.

Speed pulls
135x3
135x3
135x3
185x3
185x3
185x3
185x3
185x3
I'm lovin' this speed work! Boom.

Pullups
bwx7
+25x4 Bah!
bwx6
bwx5

Rows
135x10
185x5
drop set to 135x5
I was pressed for time so had to call it a session. Not too bad. 350 DL is mine next week.

getfit
01-04-2006, 01:22 PM
nice deads and rows Mik!

Coke
01-05-2006, 06:36 AM
Good stuff bro, already moving into the big time with your deads and talking some $hit about the next outing, lol.

KevinStarke
01-05-2006, 09:03 AM
Workout looks awesome man, glad to see its doing you some good!

Mik
01-05-2006, 10:13 AM
gf thanks. The deads felt pretty good although by back is pretty damn tired today. ;)

CoCoa lol. I wouldn't say big time. But I'll get there.

Kevin thanks man. So far I'm lovin' this routine especially the speed work. Thanks again for the tips.

Mik
01-05-2006, 01:27 PM
Speed bench day

Speed bench
barx10
95x8
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Close grip
135x3
145x3
150x3
160x3
160x3
135x6
Up 15 lbs from last week!

Skulls
60x10
60x10
60x8

Pressdowns
70x8
70x6
60x9

Curls
70x10
80x6
80x5

Hammers
30x5

All in all a decent workout. Should have rested today but I'll be out of town for the weekend starting tomorrow so I wanted to make sure I got this day in.

Legs on Sunday.

KevinStarke
01-05-2006, 03:23 PM
No prob man, great looking session there

JustinF
01-05-2006, 04:28 PM
Hey, you've come back in my absence. Good to see. NIce work bro.

Coke
01-09-2006, 09:06 AM
It was interesting to see you adopt this type of powerlifting training, doing very good with it and raising up.

Mik
01-12-2006, 07:23 AM
Kev thanks man!

Justin I have indeed. Smaller and weaker than evah!

Coke I'm loving this routine so far. We'll see how the progression goes.

Recent updates;

Legs/shoulders

Squats
95x8
135x8
185x6
225x5
225x5
225x5
185x6

SLDLs
135x6
185x6
225x4
205x5
185x6
Lower back is still a wee bit tight so I didn't push too much

OH press
barx10
95x10
115x6
135x6
115x6
Up 1 rep.

Laterals
30x8
30x6

Some curl jockey work.

Tuesdays w/o

Heavy bench

Bench
barx10
95x8
135x6
160x6
160x6
170x5
170x5
185x4
195x4
Up 5lbs. Time to move all sets up.

Incline db
60x10
60x8
60x5
45x10

Dips
+25x8
+45x5
+55x5
+25x8
Up 10.

Yesterday.....

Deads
barx8
135x8
225x6
275x1
350x1
225x6
Up 15lbs.

Speed pulls
135x3
185x3
185x3
185x3
185x3
185x3
135x3
135x3

Pullsups
bwx8
+25x4
bwx8
bwx6

Rows
135x10
185x5
185x4
135x9

Finished up with some hypers.

Speed bench today.

Coke
01-12-2006, 08:56 AM
How sweet it is for you lately man, got back-to-back efforts in here and making gains all over, its excellent!!

KevinStarke
01-12-2006, 12:04 PM
Hell yah man all workouts are looking great. Keep up the good work.

Wikked1
01-12-2006, 12:41 PM
Hey man it's about time you got off your ass and got serious again! Sorry it's taken me so long to catch up !

Mik
01-12-2006, 01:24 PM
Coke hehe, thanks. Consistency will be the key if I expect to get anywhere.

Kevin thanks man. Hope the back heals up quick. Saw your mug @ bb.com. You're famous! :)

Wikked *rubs eyes, checks post* is that really you? :)

Speed bench day

Speed bench
barx10
95x8
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
Up 10 lbs.

Cls. grip
135x3
155x3
165x3
165x3
165x3
155x4
Up 5 lbs.

Skulls
60x10
70x8
70x6
60x7
Up 10 lbs.

Pressdowns
70x8
70x7
60x10 drop 40x8

Pretty pleased with the sessions so far this week. Hopefully I'll keep progressing and blow old numbers out of the water.


Funny story..........As some of you may know I used to lift at home. In December my wife and I joined a gym because she wanted to start doing something and I was too lazy to lift by the time I got home from work. The gym is good, lots of equipment and new.

She signs up for a personal trainer and pays a whack of cash. Of course she won't listen to me. She does this for 4 weeks and gets absolutely nothing for it. No program, no nothing. She complains and nothing gets done.
In walks the hero (me) and writes up a beginner routine and diet for her. After which she goes to a Quaker Oatmeal website and rips a diet off there.

What's the deal? She gives me **** for spending so much time on the comp. and WBB specifically then won't take my advice.

Today I got her back. I made her do lunges! :D

getfit
01-12-2006, 02:41 PM
looking pretty good in here :)

-TIM-
01-12-2006, 03:31 PM
Nice looking progress Mik. Keep it up.

midee1
01-12-2006, 05:51 PM
Coke Today I got her back. I made her do lunges! :D

That'll teach her. My wife has already warned her friend that leg day is painful. :evillaugh I can be so sadistic.

Coke
01-13-2006, 05:57 AM
Damn good session once again, and I didn't know U were in a new gym - that's great...wifey will learn though bro, lol.

MM
01-13-2006, 08:44 AM
Lots of work going on in here. How do you find those dropsets? Do you use them pretty infrequently?

deeder
01-13-2006, 09:07 AM
I thought I should pop in and check your journal out since you said our maxes were similar. That routine looks like alot of sets! Seems like you are making some good progress though! Keep up the good work!

KevinStarke
01-13-2006, 09:31 AM
Nice workouts man, all I keep seeing is you adding weight which is what its all about! Haha yah I entered that as a joke to get some free suppliments.

Mik
01-13-2006, 10:44 AM
gf glad you approve. ;)

Tim thank yee. Progress and consistency are definitely the plan.

midee Muahahahahaha!

Coke yeah, new gym 5 mins from the office. I figure between the gym and my home gym I'll have no excuses.

MM hehe, I'm tryin'. I'm attempting more of a PL routine so drop sets are pretty infrequent for the time being. Just once in a while when I get the urge to finish up.

deeder thanks for poppin' by man. I agree, it does look like alot of volume but really it isn't that bad. I'm used to low volume and I don't find this bad at all. The speed work looks like alot on paper but I'm only doing 65% max x 3's with 30 second rest. I seem to get it done in under 45 mins.

Kevin thanks man! Adding weight is what it's all about for sure. I hope this progress keeps chugging along. Posting your mug for free supps eh? Whore! :)


Hehehehe, my wife is having a tough time walking today. Teh evil lunges rule!

KevinStarke
01-13-2006, 10:54 AM
Gotta do what you gotta do man, bench shirts, wraps, competitions... im a broke broke man

Wikked1
01-13-2006, 11:17 AM
Good lifting Mik,and hey man you haven't gotten that before? You're the HUSBAND dude,you don't know JACK until 10 other people confirm it and THEN maybe just then you knew what you were talking about! :D

Mik
01-13-2006, 01:10 PM
Kevin true dat!

Wikked thanks man. Oh, I've had that plenty of times before. It was more of a rant than anything. Fully expected on my part however though. When will she ever learn me>her. ;)

Shoulders/curl jockey

OH press
barx10
95x8
135x4
115x8

Laterals
30x7
25x8

Bent over laterals
25x8
35x8
35x6

Db shrugs
75x8
75x8
80x6

Curls
80x8
80x8

Hammertime
30x8
30x7

My shoulders were on fire and worn out so I didn't push too much. I think they need a few days.

KevinStarke
01-13-2006, 02:10 PM
Solid work man, nice overhead pressing

Coke
01-15-2006, 11:09 AM
Session was quite different but very nice just the same dude, good deal on mixing the split up some.

getfit
01-15-2006, 12:34 PM
excellent OH pressing Mik

Mik
01-18-2006, 08:19 AM
Thanks guys!


Ugh, been sick for the past few days. Haven't been able to keep anything down. Just when I was starting to make progress. I hate this! I'll try to get a decent amount of food into me today then hopefully hit the weights tomorrow.

galileo
01-18-2006, 08:41 AM
195x4 on bench!! Well, your ROM is like 2"... ;)

Anthony
01-18-2006, 08:47 AM
Nice OH press! Is it standing or seated?

Mik
01-18-2006, 08:56 AM
xian lol. Actually it's 2.5". I had it checked. ;)

Anthony thanks man. I do seated press. I've never done them standing.

ericg
01-18-2006, 09:09 AM
Nice workouts man! I just noticed your journal, sorry for the dealy in posting, now your journal will be complete with my presence.

Again, workouts are looking good!

galileo
01-18-2006, 10:08 AM
I think you're thinking of something else, Mik.

Anthony
01-18-2006, 10:10 AM
Anthony thanks man. I do seated press. I've never done them standing.

Standing > Sitting!

Mik
01-18-2006, 10:12 AM
Eric thanks man. My journal is now complete!

xian :middle finger:

Anthony I'll have to give them a try next shoulder day. But you aren't gonna convince me to do any of that Crossfit! ;)

galileo
01-18-2006, 10:21 AM
If he stands, people will see how short he is!

Anthony
01-18-2006, 10:24 AM
Mik: one step at a time :evillaugh

xian: aren't you 5'5? :windup:

galileo
01-18-2006, 10:26 AM
No, but even if I was I'd still be looking down at you. :cool:

Mik
01-18-2006, 10:43 AM
If xian was 5'5" then he'd look more imposing at 130lbs.

Anthony
01-18-2006, 10:47 AM
130? He's been bulking again?

Mik
01-18-2006, 10:58 AM
He was wearing ankle weights!

KevinStarke
01-18-2006, 01:28 PM
No, but even if I was I'd still be looking down at you. :cool:

You got a problem with short people! outnumber

galileo
01-18-2006, 02:13 PM
*bends down* what was that, guys? Couldn't hear you up here.

JustinF
01-19-2006, 03:33 PM
Nice shoulder session mik.

Lotsa short people in here.....

WillKuenzel
01-19-2006, 03:35 PM
Lots of skinny people in here too. :p

Mik
01-20-2006, 07:17 AM
Kevin that's the least of his problems!

xian one of these days hobbits will unite and you'll rue the day. :shakesfist:

Justin thanks. Everyone's short next to you man.

HY there's the exit, don't let the door hit your squatters ass on the way out! ;)

Mik
01-20-2006, 07:29 AM
Missed a couple day due to being sick. Last two days workouts;

Heavy bench

Bench
barx8
95x8
135x6
170x6
170x6
180x5
180x5
200x4
195x4
Up 5lbs but couldn't get the second set at 200.

Incline dbs
60x10
60x8
60x8
60x6.5
Ugh! Struggled here. Should be moving up the weight but can't seem to. Bah!

Dips
+25x8
+60x5
+50x6
+35x8
Up 5 lbs.

Yesterday

Deads
barx8
135x8
225x6
275x1
365x1
Up 15 lbs. Hopefully 4 plates soon!

Speed pulls
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Pull ups
bwx8
+25x5
+10x8
bx8
Up 1 rep on +25.

Rows
135x10
185x6
185x5
135x10
Weak.

Finished up with some hypers.

Not a bad couple of sessions considering I was coming off 3 days of puking and absolutely no food. Sessions still kicked my ass. I puked twice in my mouth, lucckily there wasn't much to have to keep in. :eek:

Speed bench today. Woot!

getfit
01-20-2006, 07:35 AM
oh no Mik tummy bug? session still rocked! 3days is nothing your strength is still there,nice

getfit
01-20-2006, 07:38 AM
oh, another thing to add to my post thanks for all the props Mik,i appreciate it :)

KevinStarke
01-20-2006, 08:06 AM
Awesome workout Mik, kill that speed bench.

Mik
01-20-2006, 11:53 AM
gf thanks! My strength seemed to hold up but I look like crap. :( Thanks to you for the props!

Kevin I think next session I'll bump teh weights a bit on the speed work. So far so good.

Speed bench
barx10
95x8
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3

Cls. grip
135x3
165x3
165x3
165x3
165x3
165x3
170x3
Up 5 lbs on final set. I should attempt more sets with 170 next week.

Skulls
60x10
70x8
70x7
60x8

Pressdowns
70x8
70x8
70x7
60x9

My tri's were toast after this.

I'm down to 162 this AM and look like I don't lift. Stupid body!

bschatz88
01-20-2006, 11:56 AM
Solid workout bro, I'll BET your tris were dead. :evillaugh

Are you using a routine similar to Kevins?

KevinStarke
01-20-2006, 12:14 PM
Awesome workout man, keep up the gains.

Mik
01-20-2006, 12:22 PM
Bryan thanks man. And thanks for stopping by. Yup, my tri's are done. The routine IS hyjacked from Kevin's post he made on PL routines. It's my first crack at it and so far I love it. BTW I just checked out your journal.....strong lifts man. I want your bench #'s.

Kevin thanks man. I definitely plan on it. Now pass me a sub would ya. My appetite is back! :)

Coke
01-20-2006, 12:26 PM
Nice bumps on your speed work...leapfroggin with the deads, the 4pps are yours in a moment or two dude.

lilmase1153
01-20-2006, 12:50 PM
130? He's been bulking again?
Oh god thats funny.

Nice speed bench work and close grip action.... This journal is hilarious good job bro

Mik
01-20-2006, 01:07 PM
Coke thank, I'm hoping 4 plates will be here and gone before I know it.

mase thanks man but are you suggesting that my weights make you laugh? :(

lilmase1153
01-20-2006, 01:18 PM
Ohhh come on you know I didnt mean it like that. Shoot you blow me out of the water man

Mik
01-20-2006, 01:32 PM
LOL! Just messin'. :)

bschatz88
01-20-2006, 05:37 PM
Bryan thanks man. And thanks for stopping by. Yup, my tri's are done. The routine IS hyjacked from Kevin's post he made on PL routines. It's my first crack at it and so far I love it. BTW I just checked out your journal.....strong lifts man. I want your bench #'s.


Yeah, I definately want to see where this routine will take you. I was using it for a while myself and made significant gains, and I've recently switched to westside. Speed bench is by FAR my favorite day in your routine though. Your tri's will be shot for the weekend.

clvmike19
01-22-2006, 08:12 PM
<----Short/Skinny :(

ericg
01-23-2006, 06:33 AM
Nice work Mik, everything looks like its getting stronger! Four plates will be taken care of soon.

rookiebldr
01-23-2006, 07:23 AM
Your strength is coming back way too fast for me to stay ahead. :(

Wikked1
01-23-2006, 08:16 AM
DIPS and deads are coming along nicely!

Mik
01-23-2006, 08:23 AM
Bryan good to hear you made some decent gains on the routine. I'm loving the speed work.

mike how's the clavicle coming along man?

eric thanks man. I'm hoping for 4 plates within 6 weeks.

rookie I told you! :evillaugh

Wikked thanks man. Now, if I can get everything else to progress.

Squats

barx10
135x8
185x6
205x4
225x5
225x5
225x5

Oly squats
185x5
185x5
185x5

SLDLs
185x6
225x8
225x8

Finished up with some leg curls and calves.

My back is finally feeling better son I plan on pushing the squats this week.

bschatz88
01-23-2006, 09:06 AM
Very solid work with the SLDLs, espescially if your form was on.

getfit
01-23-2006, 09:11 AM
225 on sldl's is impressive, well done Mik

KevinStarke
01-23-2006, 09:23 AM
Awesome lower body session Mik squats are lookin strong.

Coke
01-23-2006, 10:12 AM
On a roll with it - this is the bro that I know...great job!!

Mik
01-24-2006, 07:54 AM
Bryan thanks, my form was spot on. I even had someone double check while I was pulling. Mind you, I can't do stairs today!

gf why thank you. Each time I do a leg session I tell myself I'm going to try GMs but still have yet to throw these into the mix.

Kevin thanks man. I'm thinking of throwing some light squats in at the end to work on depth and power. Think that would help?

Coke thanks man. Hopefully I'll continue to progress.

I went to the gym last night to do heavy bench day. Big mistake. All benches were taken so I did some ab work then moved on to calves. Benches still taken by meathead wannabes who figured loading up the bar and bringging it down an inch then getting their spotters to do an upright row constituted bench work. Bah!

Did some active recovery squat work with 135-185 working on depth. The guy squatting beside me was doing 1/8th squats. For fun I watched him as he spent 45 minutes to do 3 sets. Ugh, the humanity!

I'm going to have to rearrange my training days so I do legs on Mondays which I suppose (unbeknownst to me is a civic bench day).

KevinStarke
01-24-2006, 08:04 AM
Haha sorry to hear about your benching troubles, gotta love those guys. Adding more squats in at the end of a heavy squat day? Dont bother, wait a few days then throw in some nice light squats or box squats.

ericg
01-24-2006, 08:10 AM
Nice squatting and stiffys bro. Sucks that you have to rearrange your schedule around others.

clvmike19
01-24-2006, 09:03 PM
Hey Mik...Ive been trying some lifting...very lightly. I think its healing, but Ill be deformed (not weirdly, just a bump where the break occured). Keep up your progress...doing great! Eliminate teh w3akn3$$!

lilmase1153
01-24-2006, 09:07 PM
Yeah sucks about the benches but I would go up to someone and ask to work in. Depending on how much of an Ahole they are they may say yes..

Great stiffs bro

Mik
01-25-2006, 07:04 AM
Kevin that's just the way it goes I guess. I'm still getting used to being at a gym (have a home gym) but I'm sure some of the bench jockeys will drop off in a few weeks once the New Years' resolutions fade. I'll see what I can come up with to work some light squats in.

eric thanks man. Hopefully I can get to at least 3 plates soon so I don't feel totally weak.

mikey I saw you've been lifting. Gonna spam your journal soon. Good work mate!


mase thanks man. It sucks but that's the way it is. I wouldn't have any qualms about working in but the guys on the benches were idiots by the looks of what they were doing so I didn't bother. One guy was using the bench to do forearm curls. I should have said something...........

Yesterdays wo

Bench
barx10
135x6
165x6
165x6
180x5
180x5
200x4
195x4
Still need to get the last set at 200.

Incline dbs
60x10
70x6
70x4.5 ugh, sooooo close
65x6
Jumped from 60s to 70s from last week.

Dippage
+45x8
+65x4
+45x6
drop to bwx15
Up 5 lbs. my wife was doing assisted dips beside me and kept walking away as I did my sets because she was embarrassed with me having "that chain and weight hanging between my legs". Hehe.
Got a couple stares from a couple "big" guys doing bw dips. Felt good.

clvmike19
01-25-2006, 07:59 AM
Excellent progress with the weights. If the big dudes keep staring take out out with a plate/chain combo to the brain....youll be teh mast3r!

bschatz88
01-25-2006, 09:06 AM
Nice work with the dips Mik, and a solid workout all around.

ericg
01-25-2006, 09:13 AM
Nice work Mik, why dont you just do the last set at 200? Have you tried it yet?

Mik
01-25-2006, 09:38 AM
Mike LOL. I may have to try that!

Bryan thanks man. I'm hoping to hit +90 in the near term.

eric thanks, I had planned on it but the spotter I had for the first 200 set sucked and I couldn't find anyone else. On the fourth rep with 200 I got halfway up and the bar started to slow. It was still moving and there was no doubt I'd get but he ****ing grabbed it yanked it up so I said I've got one more in me and don't touch the bar unless it starts to come back down. After that I figured **** it told him to go play with a swiss ball and took off 5 lbs. Next time!

KevinStarke
01-25-2006, 09:50 AM
Awesome chest work man bench is getting up there.

lilmase1153
01-25-2006, 11:08 AM
way to push yourself man thats the hardest part of lifting IMO... On the DBs I would stay at the 65s and just slowly progress up.. If your dying out too fast on the 70s maybe save it for the last set and get some forced reps in... Just a thought but whatever your doing is working mate

Great job

Mik
01-25-2006, 11:13 AM
Kevin thanks man, I've still got a long long way to go but I'll get there.

Mase thanks. I agree, the 65s are a better choice at this point. I woulda grabbed them but couldn't track them down. Next time I think I'll start with 65s and go from there.

Coke
01-25-2006, 11:19 AM
Great dippin dude...nice volume of sets on the bench and sweet jump in weight for those db inclines.

midee1
01-25-2006, 12:31 PM
YOU SUCK..........





Wanna travel to KY and help out an old fat man? :cry:

Mik
01-25-2006, 12:37 PM
Coke thanks bro. I'll take progress any way I can get it!

midee :D Then there would be to old fat men in KY if I showed up. However, I'm sure the weather would be nicer. *buys plane ticket*

midee1
01-25-2006, 12:47 PM
midee :D Then there would be to old fat men in KY if I showed up. However, I'm sure the weather would be nicer. *buys plane ticket*

Just so you know it's snowing down here. Blech. But it's been in the 50's for the most part since fall. It's even hit mid 60's a few times since the first of the month.

Never mind the plane ticket. We'll just meet up in Michigan. Catch pup and YoBrickWall if he's back from Vegas. ;)

-TIM-
01-25-2006, 12:59 PM
I love doing dips and chins with added weight. Looks good if nothing else :D

Good session Mik.

clvmike19
01-25-2006, 08:47 PM
Hell if you're going through that state up north...may as well stop in Ohio. Bruteman and I live 20 mins apart here in NE Ohio!

BTW Mik...I have some pretty decent Canadian Whiskey (well it may suck for all I know). Ill have to check the name, I think it starts with a "W". The fifth is currently living beside my dresser in the bedroom.....wow.

Mik
01-26-2006, 07:59 AM
midee still nocer weather than here. :(

Tim thanks man. I love dips.

mike http://www.internetwines.com/rws28047.html

galileo
01-26-2006, 09:23 AM
So, who's your dealer?

Mik
01-26-2006, 10:12 AM
Who's your daddy?

clvmike19
01-26-2006, 10:16 AM
Thats the stuff! Pretty damn good :D

getfit
01-26-2006, 10:36 AM
Who's your daddy?
soomeone actually has a daddy? ;)

Mik
01-26-2006, 01:35 PM
mike of course! It's Canadian eh?

gf I'm not telling. ;)


Today's wo

Deads
barx10
135x8
225x4
315x1
375xmiss! Had it off the flor no prob then I felt my back round so I ditched. Bah! I'm weak.
350x1
This is where I puked in my mouth. :eek:

Speed pulls
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
These felt good. I bumped them up from 185 last week.

Pullups
bwx8
+25x5 up 1 rep I think??????
bwx6
Shoulders just weren't having any more of this.

Chin grip pulldowns
135x10
150x7
165x6

Cable rows
150x8
150x6
I was pressed for time so I did cables instead of BB rows.

getfit
01-26-2006, 02:14 PM
if i see pullups and chins in a journal i know it's golden ;)

KevinStarke
01-26-2006, 03:52 PM
Workouts are looking freat man those are some strong speed pulls man.

clvmike19
01-26-2006, 07:12 PM
Deads are awsome....I wish I could do them. Great work mang!

Behemoth
01-26-2006, 07:17 PM
You would name your journal after a classic rock song. Bastard.

Nice dips and deads brother! I probably missed it, but how old are you?

midee1
01-27-2006, 05:01 AM
Damn you, Damn you and Damn you. :swear:

Awesome deads man.

Coke
01-27-2006, 05:18 AM
Props pops, lol...you did your best with the chosen movements, fine back training!!

bschatz88
01-27-2006, 08:55 AM
Strong pulling mik. Especially good speed pulls!

Mik
01-28-2006, 08:26 AM
gf *Kenny Banya voice* It's gold Jerry! ;) I think I may have to switch from pullups to chins. My shoulders don't seem to like them lately.

Kevin thanks man. I need to get the numbers up. My weak point is once off the floor to my knees or so.

mike thanks bro! You'll be doing deads in no time.

Behemoth hehe, I noticed yours too. Good choice. Neil = deity. Thanks for stoppin' by. I'm 36 btw.

midee damn me? damn me? Now that's not nice! ;)

Coke thanks man. The change to cables really fried my back. Oh, how I love doms!

bryan thanks! They felt great. I'm paying for it now though. In a good way though.

Off to do some speed bench shortly. Go me!

galileo
01-28-2006, 02:19 PM
Teh Doms.

Mik
01-28-2006, 04:26 PM
xian indeed

Speed bench
barx10
95x8
145x3
145x3
155x3
155x3
155x3
155x3
155x3
155x3

Cls. grip
135x3
175x3
175x3
175x3
175x3
175x3
The last rep on the last set was a little sloopy, otherwise good. I thought this was up 5 but actually up 10. Go me!

Skulls 70x10
80x7
80x6
70x7
Up 10 lbs.

V grip pressdowns
75x8
75x7
65x10 drop 45x7 drop 25x16
Tried to do bw dips afterwards and barely got 1. That's how I knew I was done!

Finished up with some calves and abs. Fun stuff.

clvmike19
01-28-2006, 08:18 PM
What do you do for the speed bench?

I dont think Ill ever do deads again...Im freaked about my shoulder.

Coke
01-29-2006, 11:35 AM
Great speed work on both the flat and close grip bench man...nice raise up with the skulls.

KevinStarke
01-29-2006, 12:08 PM
Hell yah Mik strength is looking awesome, great speed and CG's man.

Mik
01-29-2006, 02:13 PM
mike Speed bench I basically take 50-60% of my max, do triples with them. Each rep is about 1 second focusing on exploding up with the weight. Kevin may be able to explain it better.

Coke thanks man!

Kevin thanks man. The close grip felt good. I think I'm ready for a bump!

Today's w/o

Squats
barx10
135x6
205x4
245x3
265x2
295x1
315x1
225x8
225x6
I was feeling strong and my back felt great so I decided to see how far I could push it. I set up for 265 thinking this would be my max set. This just flew up. I could've repped these but thought I'd bump to 295. No problem here so I threw on 3pps. Boom chacka lacka!

SLDLs
135x6
185x6
225x6
225x5
185x6

Leg press
4ppsx6
4 ppsx8
Haven't done these in fo' evah.

Leg curls
90x6
90x6

Teh training wheels were done.

Curls
80x8
90x7
90x5

Hammers
35x7
30x7

I'll check in with y'all late. Time for a hot tub.

clvmike19
01-29-2006, 02:18 PM
Solid leg day...speed bench sounds cool...maybe Ill give it a shot....in 5 months.

midee1
01-29-2006, 03:39 PM
gf

Behemoth hehe, I noticed yours too. Good choice. Neil = deity. Thanks for stoppin' by. I'm 36 btw.

midee damn me? damn me? Now that's not nice! ;)

Well i'm not nice cause I haven't got to start back yet. Hope to get in there tomorrow and see how weak I really am.

Glad to see i'm not the only old fogey in here. :D

Pup
01-29-2006, 04:07 PM
Damn you people are ancient...soon we'll need to start the geriatric wing of WBB ;)

cphafner
01-29-2006, 05:38 PM
great looking leg work!

KevinStarke
01-29-2006, 06:16 PM
Sick workout Mik! Nice 315 on the squat!

midee1
01-29-2006, 06:24 PM
Damn you people are ancient...soon we'll need to start the geriatric wing of WBB ;)


Watch it there you young whippersnapper. tuttut You'll be there soon enough.

galileo
01-29-2006, 07:12 PM
Is 315 a PR? **** you.

Coke
01-30-2006, 05:11 AM
Awesome the way you are flying up in weight on the squats.

ericg
01-30-2006, 06:00 AM
Speed benching and tri w/o is looking good. Nice work on the 315 squat! Good thing you didnt stop at 265!

galileo
01-30-2006, 08:26 AM
Mik is on steroids.

Mik
01-30-2006, 11:43 AM
mike I'm liking the speed work. I'd recommend giving it a go.

midee fogeys unite!

Pup lol. I'm hoping At Large will soon stock hip replacements.

cp thanks man. I can't walk today.

Kevin thanks, I surprised myself. My goal is to hit 4 plates in '06.

midee you tell 'im! ;)


xian 315 is a PR since I've been back but I was able to squat more last time I bulked which was forever ago. **** you very much for stopping by.

Coke thanks, if I can just get my other numbers to follow suit.

eric yeah, I was surprised how "easy" 265 felt.

xian I took your advice and injected 1/3 cup of test with a turkey baster. It was 1/3 cup you recommended eh?

Snow day today, woot! Couldn't get out of the laneway so I'm at home chillaxin. I have DOMs absolutely everywhere so I'm taking today off. Bench tomorrow.

clvmike19
01-30-2006, 12:21 PM
Sn0w~!~@ Crazy Canada!

Here in the US we rock Spring 3 months early!

Its like 60 here...in Ohio...in January! Im loving this....probably signals the end of the world.....there go the Four Horsemen.......Im out! :D

ericg
01-30-2006, 12:23 PM
I hate snow. That is all.

getfit
01-30-2006, 12:27 PM
Well, we had a little blizzard this morning when i was leaving for the gym, god bless the north pole :p

Mik
01-31-2006, 12:40 PM
Woohoo......plus 6 dgrees Celcius and the sun is out.

Bench
barx10
95x8
135x6
165x6
165x6
180x5
180x5
200x4
205x3.5
I was going to shoot for 2x4 @ 200 but the first set was smooth so I decided to add 5. Soooo close just couldn't lock out. Next time!

Incl. dbs
65x8
65x6
60x7

Dips
+45x6
+45x7
drop bwx12

My shoulders were bugging me today so I didn't push the incline or dips. Pretty happy with bench though.

getfit
01-31-2006, 01:03 PM
nice benching Mik, enjoy the sunshine :)

lilmase1153
01-31-2006, 04:41 PM
and you should be pretty happy, nice chest day all around bro

Pup
01-31-2006, 06:07 PM
Nice job old man :D

clvmike19
01-31-2006, 08:39 PM
Good benching....pretty soon you wont be w3ak! :D Im kidding!

galileo
01-31-2006, 09:02 PM
booooo.

Coke
02-01-2006, 04:38 AM
Climbing on up with your bench work bro.

ericg
02-01-2006, 05:29 AM
Nice bencing Mik! Good work taking it easy on the shoulders, they can be a bitch so you gotta keep them happy.

Mik
02-01-2006, 12:24 PM
gf thanks, it was a beautiful day. Sun is shining again today. Woohoo!

mase I just want the day to come when, like you I can rep out 225 and call it easy.

pup we fogies do what we can! ;)

mike I'm anxiously awaiting that day!

xian boo who?

Coke trying but too slow. Argh!

eric thanks man. So true. The last thing I need is to be out with a bum shoulder so I have to keep an eye on them.

Back day

I decided to skip deads today. My body feels beat up and my hams are still tight as hell. I opted to do a quick lat w/o

Chin grip pull downs
90x8
120x6
165x8
180x7
195x5
180x6
150x8

Cable rows
165x8
165x6
150x7
135x8

Curls
90x5
80x6 drop to 40x6

Hammers
30x7
30x7

Finished up with some db shrugs and calves.

I had no gas today. All sets left me huffin' but at least I got a session in.

Coke
02-02-2006, 04:06 AM
Fine back and bicep day dude, nice way to get on in there to stay on track.

KevinStarke
02-02-2006, 05:25 AM
Awesome workouts both benching and back man.

ericg
02-02-2006, 05:39 AM
Nice work. Why dont you just do some chins instead of the pulldowns?

Mik
02-02-2006, 08:41 AM
Coke thanks, I'm really trying to be consistent even if each session isn't stellar.

Kevin thanks man. I think I'm in need of some Special K!

eric normally I would do chins but there were a couple of assclowns using the chin bar I like so I opted for pulldowns. Chins next week.


I weighed in at a whopping 163.5 this morning which is down a few. My abs are slowly starting to show and I've noticed a wee bit of vascularity in my arms and a bit on my shoulder. I'm hoping I'll be in a position to end this cut within 3-4 weeks. I need to bulk.

KevinStarke
02-02-2006, 08:44 AM
Dude its on sale here, 2 boxes for 5$ i've been in pure ecstasy!

Chubrock
02-02-2006, 08:52 AM
Nice lookin workouts bro. First time I've come in here, but you put up some good numbers. Great job.

Mik
02-02-2006, 12:26 PM
Kevin the question is............Will it improve my bench?

Chubrock thanks man, appreciate you stoppin' by.

KevinStarke
02-02-2006, 12:30 PM
Absolutelly, go get some and eat 2 bowls a day... trust..

clvmike19
02-02-2006, 06:30 PM
whats with the Special K?!

midee1
02-02-2006, 06:33 PM
Coke I weighed in at a whopping 163.5 this morning which is down a few. My abs are slowly starting to show and I've noticed a wee bit of vascularity in my arms and a bit on my shoulder. I'm hoping I'll be in a position to end this cut within 3-4 weeks. I need to bulk.

:swear: :swear: That's just wrong to have that kind of strength at 163.5. Bite me now I really feel fat and weak. :(

Pup
02-02-2006, 06:37 PM
To hell with dbol...its all about the special k

:evillaugh:

Mik
02-03-2006, 07:26 AM
Kevin at this point I'm almost willing to try!

mike Special K gives Kevin super human strength. As soon as he eats a bowl and puts on his leotard he's able to bench small buildings right off their foundations.

midee I can't bite you......I'm cutting remember. Duh!

pup Agreed. But Special K is so uncomfortable to inject. :)

yesterdays w/o

Speed bench
barx10
95x8
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Cls. grip
135x3
175x3
175x3
175x3
175x3
180x3
Up 5 lbs. on the last set. All sets felt tight.

Skulls
80x8
80x8
80x6
70x7

V grip Cable pressdowns
80x8
70x9
70x7
60x8 drop 40x8
drop 20x30
Owie!

Finished up with some abs.

KevinStarke
02-03-2006, 07:49 AM
Great workout man nice speed. Good job on upping the weight with closegrips. Your bench is gonna be real sick soon man.

midee1
02-03-2006, 07:52 AM
midee I can't bite you......I'm cutting remember. Duh!


Hell even if you were bulking you couldn't bite me.....way to much fat and not nearly enough protein. :(

pinky8713
02-03-2006, 07:54 AM
Hey man, i was just looking through your journal. You got some nice strength. Nice speed benchin' and close grips.

Mik
02-03-2006, 09:17 AM
Kevin I hope you're right man. I think I have room to bump up the cls. grips next week.

midee but are you high in Omega 3s? ;)

pinky thanks man. My numbers have been slowly getting better but bench is being a stubborn bitch.

Today is supposed to be leg day but I've got a ton of stuff going on so I may have to do them at home tonight or tomorrow. Hopefully get a few reps with 3 plates on squats. Boom!

pinky8713
02-03-2006, 09:25 AM
A few reps at three plates would be nice man. I wanna get three plates REAL soon here. Good luck man, you'll own it.

KevinStarke
02-03-2006, 09:27 AM
You'll be repping out 315 with squats in no time man.

Mik
02-03-2006, 09:53 AM
pinky I'm hoping to. I'd like to get as close to 4 plates by year as I can.

Kevin You know it!

Coke
02-03-2006, 09:57 AM
Moving along nicely, fine speed benching and close grips - overall good workout Mik.

lilmase1153
02-03-2006, 10:04 AM
damn good w/os in here mik the quick... all this talk about special K has me thinking of buying some.. but I am also cutting and need to stay low on cals hmmmm how many cals does it have I wonder?

Mik
02-04-2006, 12:04 PM
Coke thanks man!

mase I think Kevin would have all the info you would ever need on Special K. :)

Leg day today...............

Squats
barx8
135x6
225x4
275x2
315x2 + 1 rep
275x4
225x13
135x20
teh puke monster was lurking. :eek:

SLDLs
185x6
225x6
225x5
185x8
135x12

Finished up with some leg curls. Should've done more but the two sets of high rep squats did me in.

KevinStarke
02-04-2006, 12:08 PM
Hell yah Mik strong lifting, nice PR on the squats.

midee1
02-04-2006, 12:09 PM
Coke thanks man!

mase I think Kevin would have all the info you would ever need on Special K. :)

Leg day today...............

Squats
barx8
135x6
225x4
275x2
315x2 + 1 rep
275x4
225x13
135x20
teh puke monster was lurking. :eek:

SLDLs
185x6
225x6
225x5
185x8
135x12

Finished up with some leg curls. Should've done more but the two sets of high rep squats did me in.

:strong: :bow:

Mik
02-04-2006, 12:22 PM
Kevin thanks man!

midee word! :)

Took some pics today. I appologize for the ****tiness of the quality. They turned out like absolute crap but I''l post 'em anyway for comic relief and to serve as motivation for when I don't feel like lifting.

Flame away gents.

KevinStarke
02-04-2006, 12:38 PM
Lookin big dude

midee1
02-04-2006, 12:41 PM
Not to shabby there fatty. :p

galileo
02-04-2006, 12:50 PM
I ****in hate you.

getfit
02-04-2006, 01:36 PM
holy crap, looking real good Mik, nice work

Coke
02-05-2006, 11:07 AM
Looking damn good in all shots...awesome leg work with the squats and stiffies man.

clvmike19
02-05-2006, 12:26 PM
Freakin stacked Canadians! Good work man. :D

ericg
02-06-2006, 05:50 AM
**** man, everyone is posting pics! Nice pics bro, looking great! Squats and SLDLs are looking strong bro!

Pup
02-06-2006, 06:27 AM
Damn Mik...lookin pretty big bro...awesome v-taper

Mik
02-06-2006, 07:28 AM
Thanks for all the kind words folks. I know I've got a long way to go but Hopefully I'll be in a position to bulk soon. I'll likely try to get some better pics up (that aren't so blurry) by month end so I can get some critique as to bf levels.

Pretty happy with yesterday's chest workout. Here's how it went......

Bench
barx10
95x8
135x6
165x6
165x6
180x5
180x5
205x4 Just flew up.
210x3.5 Almost had it but couldn't lock out. Last week I got stuck with 205 so a bit of a jump this week. I was surprised how the first 2 at 210 went up. Rep 3 was a slow but all me. 210x4x2 sets would be nice next week.

Incl. dbs
70x8
70x7
65x6
65x6

Dips
+45x8
+70x6
+90x3
+45x8
The +70 was up 5 lbs. Was feeling strong so I decided to try 2 plates for fun. I was surprised I managed 3 reps.

Finished up with a couple sets of cable crossovers and called it a day.

Diet needs to get back on track this week. You would think I was bulking over the weekend with the cals I toof in. Not necessarily junk food but lots of food in general. Weight was 165.

clvmike19
02-06-2006, 08:10 AM
A SOLID 165 too. Nice benchin f00!

KevinStarke
02-06-2006, 08:25 AM
Great workout Mik, congrats on the bench and dipping prs.

Coke
02-06-2006, 08:39 AM
Super jump on the dips, same with the flat bench - going up 5lbs on that move is great bro.

getfit
02-06-2006, 08:54 AM
dips are impressive Mik, nice work :)

bschatz88
02-06-2006, 06:53 PM
Fine work with the PR's bro!

Mik
02-06-2006, 06:56 PM
Thanks folks. I'll check in later but just wanted to post tonights w/o..........


Deads
barx8
135x6
225x3
315x1
365x1
315x2
Up 15 lbs.

Speed pulls
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
These were done with15-20 sec. rest.

Chins
bwx6
+25x4
bwx6
bwx5
Ugh! Weak, had nothing here.

DB rows
75x8
90x6
90x6

Pulldowns
165x8
150x7

That was it. Happy with the deads but the rest of the session lacked.

KevinStarke
02-06-2006, 06:59 PM
Ace workout man nice PR on the deads. Great speed pulling as well.

getfit
02-06-2006, 07:01 PM
nice deads Mik, when people say they're lacking, i just shake my head what's lacking ;) you're doing awesome :)

cphafner
02-06-2006, 08:10 PM
awesome deads Mik.

McIrish
02-06-2006, 08:49 PM
great pullin bro, keep up the awesome work

clvmike19
02-06-2006, 08:59 PM
225...lacked?! Right.

You pwnd those weights man. Awsome work.

ericg
02-07-2006, 05:37 AM
Nice session man. A whole lot of pulling going on!

Coke
02-07-2006, 05:40 AM
Super deads and speed pulls, good workout overall dude.

Pup
02-07-2006, 07:00 AM
The speed pulls are torture...nice work.

rookiebldr
02-07-2006, 08:26 AM
See you're already up to my deads. ugh!

Mik
02-07-2006, 09:03 AM
Kevin thanks man. I usually rest 30 seconds between speed sets. The shorter rest kicked my tail.

getfit thanks alot. I was disappointed with the chins but I'll take a DL PR anyday!

cp thanks. When I grow up I wanna pull 500.

McIrish thanks man. It's the luck o' the Irish!

mike the 225 pulls were good, it was the chins that lacked. Have a Guinness.

eric the pulling left me huffin and puffin but I could have kept going. DL day is easily becoming my favorite day.

Coke thanks man!

pup you said it!

Rook I don't think I'm quite there but I need to catch your bench.

lilmase1153
02-07-2006, 04:42 PM
Nice pulling slut ;)

clvmike19
02-08-2006, 05:57 AM
yeah....wh0r3!1!!!!

Mik
02-08-2006, 07:35 AM
Nice pulling slut ;)

I still won't sleep with you!

Mik
02-08-2006, 07:36 AM
yeah....wh0r3!1!!!!


Mmmmmm dirty goodness. :hump:

clvmike19
02-08-2006, 08:24 AM
Mike>lilmase

Mik
02-08-2006, 08:34 AM
Mike>lilmase


/pwned!

clvmike19
02-09-2006, 11:09 AM
ouch.

getfit
02-09-2006, 11:43 AM
Mmmmmm dirty goodness. :hump:
:hump: :nod:

Pup
02-09-2006, 12:17 PM
Hmm...so Mase calling you a slut gets an "i'm not sleeping with you"...mike gets a humpy...does this mean you want to sleep with Mike?

:D

Mik
02-09-2006, 01:18 PM
gf Rrrrrrroooooowwwwwww! ;)

pup OK, so maybe that didn't translate well. Pup 1/Mik 0

Today was one of my best tricep days I can remember. Don't know if it was the crystal meth or what but I had a ton o' energy.

Speed bench
barx10
95x8
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Cls. grip
135x3
180x3
180x3
185x3
190x3
195x3
Last week all sets were 175 except the final one at 180 so I thought I'd start there. Turns out it wasn't heavy enough so I just kept adding. Up 15 lbs!

Skulls
80x10
90x6
80x8
80x5
I hit a wall on the final set but at least I got a set in at 90.

V grip pressdowns
80x10
80x6
70x8
60x8

I've never had a pump like this. I couldn't bend my arms afterwards, my skin felt like it was being stretched right off. No luck getting teh tie back on either.

KevinStarke
02-09-2006, 01:21 PM
Hell yah man awesome PR on the close grips.

getfit
02-09-2006, 01:21 PM
beast no2 ;)

i'm the first ;)

Mik
02-09-2006, 02:11 PM
Kevin thanks man. I'm still stoked about this afternoons w/o!

gf I'm more than happy to be behind you! :D

offhegoes03
02-09-2006, 10:40 PM
i figured since you posted on my journal, I should check yours out as well. Your workouts looks great and I think you should definitely keep doing what's working. Also, I'm a huge Neil Young fan, so I love the title of the journal. Have you picked up Prairie Wind?

deeder
02-09-2006, 10:51 PM
Pretty solid workout man.

Coke
02-10-2006, 05:40 AM
Was this like a lunch session? - dude has trouble trying to get the tie back on, lol...super day with the triceps.

midee1
02-10-2006, 06:11 AM
Was this like a lunch session? - dude has trouble trying to get the tie back on, lol...super day with the triceps.

I'm still trying to picture Mik in a tie.:confused:

Awesome job mang.

Mik
02-10-2006, 07:38 AM
offhegoes thanks for stoppin' by. Neil rocks! I don't know how many times I've seen him in concert. I haven't picked up Prairie Wind yet. Have you got it?

deeder thanks man.

CoCoa hehe thanks. Yep, lunch time workout. I got back to the office and was shaking......could barley write. :)

midee lol. As soon as get cut enough I'm going to swap the tie for a bow tie and leave my shirt at home. :D

Holy ****** it's freakin' cold here today. -25 Celcius!!!!! That should be the right temperature for a curl jockey afternoon.

clvmike19
02-10-2006, 08:23 AM
-25C doesnt compute....use a real temp...like Fahrenheit...freakin Canucks! :D

Mik
02-10-2006, 08:26 AM
-25C doesnt compute....use a real temp...like Fahrenheit...freakin Canucks! :D

I think just below 0 F.

-13 F according to a calculator I found. Don't know if that's right or not but dayum it's cu cu cold.

clvmike19
02-10-2006, 08:29 AM
Canada>Witch's Tit in a Brass Bra

Mik
02-10-2006, 08:32 AM
LOL! And not flattering to streakers either!

Like a scared little turtle I tells ya.

clvmike19
02-10-2006, 08:34 AM
I told you to quit doing that...you'll just embarass yourself.

Mik
02-10-2006, 08:36 AM
Rofl!!!!!!

Wikked1
02-10-2006, 08:38 AM
Ha! no getting the tie back on? Dude you must be making the big bucks!
Whatever it is meth or whatever just keep taking it!

midee1
02-10-2006, 09:41 AM
:withstupi

If ya figure out exactly what it is ship me some!

bschatz88
02-10-2006, 10:54 AM
Nice work with the speed benching and the skullcrushers as well Mik.

Mik
02-10-2006, 12:24 PM
Wikked big bucks? If this were Jeopardy I would say, "what does my wife spend?"

midee it's on its way......UPS baby!

bryan thanks man. My friggin tris are absolutely killing me.

Hour and a half to go then off to the gym. Maybe I should try and fit in and curl in the squat rack today. I see at least a couple a week doing this. Bah!

Mik
02-11-2006, 06:56 AM
Yesterday's w/o

Curls
60x8
90x8
90x7
80x8
80x7

Hammers
30x8
30x8
30x7

Alt db curls
30x6

Db shrugs
80x6
80x6
80x6

Standing calves
195x6
295x6
295x6
295x6

Seated calves
135x6
135x6
90x10

Finished up with some abs and hypers. This was the most bicep work I've done in ages. Just felt like hitting things I've not been working consistently. Got up this AM and weighed in at 162 so I'm down a bit. When I was lifting last night I had some crazy veins in my delts and bis and forearms. Pretty cool for me. The cut is coming along nicely. I'm about at a 4 pack but still need to drop some bf.

Legs today or tomorrow.