PDA

View Full Version : Mike's Training Journal



Pages : [1] 2 3 4 5 6

KingWilder
01-26-2006, 03:45 PM
1/26/06

UPPER

Incline DB Bench
30x15
40x12
50x5
50x5
50x5
50x5
50x5

Pull-ups (going for 50 total)
BWx12
BWx7
BWx8
BWx6
BWx5
BWx6
BWx6

Flat Bench
95x12
135x10
155x5
155x5
155x5
155x5
155x5

Bent Over Row
115x10
135x5
135x5
135x5
135x5
135x5

Rest between 1 and 2 mins.

KingWilder
01-27-2006, 04:18 PM
1/27/06

LOWER

Squats
Barx15
95x12
135x10
175x5
175x5
175x5
175x5
175x5

Calf Press (on leg press)
400x15
400x15
400x15

SLDL
115x10
115x10
135x5
135x5
135x5
135x5
135x5

Dimel DL
115x5
115x5
115x5
115x5
115x5


Rest between sets: 1-2mins.

Coke
01-28-2006, 07:44 AM
Off to a great start Mike...you've done very well over the past few months in putting some muscle on that frame.

KingWilder
01-28-2006, 05:04 PM
Thanks CoCoa


Drank last night and feel really crappy today...I usually don't drink, but we inducted some new pledges into my fraternity :angel:

Oh well, still shooting for 3500-4000 cals for the day....no workout today, it's an off day

KingWilder
01-30-2006, 05:15 PM
1/30/2006

UPPER

Bench Press
95x15
135x10
155x5
165x4
165x4
165x3
165x4
165x3

Upright Row
90x10
110x6
110x6
110x6
110x6

Pulldown
108x10
144x4
144x4
[had to stop because the callouses on my hand were being ripped back open]

DB Arnold Press
30x10
45x4
45x4
45x4
45x4
45x3
45x3

Rest 1-2 mins

midee1
01-30-2006, 06:19 PM
Welcome to journal land and here's some :spam: to grow on.

Coke
01-31-2006, 04:45 AM
Serious work on the bench and throughout bro.

KingWilder
01-31-2006, 12:28 PM
Microbiology test AND Genetics test tomorrow back to back...needless to say I am moving my LOWER workout to Wednesday afternoon

:cry:

KingWilder
02-02-2006, 05:29 PM
2/2/06

sooo I never made it to the gym for my LOWER day, guess I'll just go twice as hard tomorrow

Didn't eat anything before working out today (bad I know) and felt like ****....

UPPER

Incline DB Bench
30x15
45x10
55x6
55x6
55x6
55x6

Pull-ups

BWx10
BWx10
BWx10
BWx9
BWx7
BWx7
BWx7
Total= 60 (BW is 171)

Flat BP
95x15
135x10
155x5
160x4
160x4
160x4
160x4
160x4
160x4

BO Row
115x10
135x6
135x6
135x6
135x6

Random
Skull Crushers
90x8

Curls
50x12
60x8

Coke
02-03-2006, 04:39 AM
Good luck at at school, obviously you are quite a scholar taking microbiology and genetics...super workout for the upper body no matter how depleted you were, nice amount of volume throughout.

KingWilder
02-06-2006, 05:14 PM
2/6/06
UPPER

DB Arnold Press
25x15
30x8
40x6
40x6
40x6
40x6

Bench Press
95x12
135x10
160x6
160x6
160x5
160x5

Chins
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

Bent Over Row
135x6
135x6
135x6
135x6

Coke
02-07-2006, 06:07 AM
Practically straight sets all over, good job on the upper body again but try not to skip them legs bro - ;)

KingWilder
02-07-2006, 09:14 AM
:rolleyes:

I was seriously lacking motivation last week to do legs, but after a week off I'm ready for some squats and DLs

KingWilder
02-07-2006, 02:44 PM
2/6/06

LOWER

Squats
135x10
155x10
165x6
165x6
165x6
165x6

DB Lunges
50x5
50x5
50x5
50x5

Good Mornings
70x6
70x6
70x6
70x6

DLs
115x10
135x8
155x6
155x6
155x6
155x6


squats felt horrible today and I went a little light with good mornings because there were no racks open and had to lift the bar straight off the floor and over my head

other than that the workout felt pretty good


OH and if my set/rep scheme looks weird it's because I am alternating schemes each week (6x4, 5x5, and 4x6) until I start cutting in March (and then I'll probably just stick with 5x5)

Coke
02-08-2006, 04:18 AM
See you got in there and hit them legs up for a good and thorough workout, nice job Mike.

KingWilder
02-09-2006, 03:37 PM
2/9/06
UPPER

Incline BP
Barx15
95x12
115x8
125x6
125x6
125x6
125x6

Pull-ups
BWx8
BWx8
BWx8
BWx8
BWx8
BWx6(tore my callouses back open again...probably start using gloves for pullups and chins from now on)

Bench Press
95x15
135x10
160x5
160x5
160x5
160x5

BO Row
135x6
135x6
135x6
135x6

KingWilder
02-10-2006, 04:42 PM
Don't feel too good right now so I'm changing my 2nd Lower workout of the week to tomorrow morning

KingWilder
02-11-2006, 02:37 PM
sometimes I really hate my college gym...it's pouring and there was nowhere to park because of some gymnastics meet...the only thing I usually do at the gym for legs is squats anyways (I have a bar and plates at my apt. for deadlifts)...sooo I just decided to do deads for my lower this time

2/11/06

LOWER

Dimel DLs
115x15
115x15
115x15

SLDL
135x8
135x8
135x8
135x8

DL
155x5
155x5
155x5
155x5
155x5

rest between 1-2mins as always (btw this workout sucked)

Coke
02-13-2006, 03:42 AM
Super job with the variety of deads at home bro.

KingWilder
02-13-2006, 05:10 PM
just woke up from a nap and I still feel lazy...don't really feel like goin to the gym which means I NEED to go even more...

so i'm downing a shake and headin out

KingWilder
02-13-2006, 06:28 PM
2/13/06
UPPER

BP
95x15
135x10
165x5
165x5
165x5
165x5
165x5

Chins
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx7.5


Arnolds
30x8
40x5
40x5
40x5
40x5
40x5

rest was 1.5 mins between sets

Coke
02-14-2006, 06:19 AM
Good job on the chins, U can clearly add weight on those now...also very nice 5 x 5 bench presses and arnold's.

KingWilder
02-14-2006, 08:51 AM
I wish I could add some weight to chins, but I don't have a weight belt yet or the money to go get one...eventually though

KingWilder
02-14-2006, 03:46 PM
2/14/06
LOWER

Squats
95x12
135x10
175x5
175x5
175x5
175x5
175x5

SLDL
135x8
155x5
155x5
155x5
155x5
155x5

DL
165x5
165x5
165x5
165x5
165x5

squats where right at where they were over a week ago (first squat set since then) prob. could have gone heavier, but I don't want to rush into it.

Added more weight for SLDL (20lbs) and for DL (10lbs)


now gettin ready for valentines day with the gf: im cookin lobster, steak, garlic mashed potatoes, and broccoli :)

Coke
02-16-2006, 05:56 AM
Looks like you were the host with the most on Valentine's - ;) ...great leg workout day Mike.

KingWilder
02-16-2006, 06:23 AM
thanks man...the food all turned out really good

KingWilder
02-16-2006, 03:44 PM
2/16/06
UPPER

Bench Press
95x15
135x10
155x8
165x5x5

Pullups (WIDE grip)
BWx6x6

Incline Bench
95x10
115x8
135x5x5

BO Row
155x5x5

KevinStarke
02-16-2006, 03:45 PM
Great benching man.

Coke
02-17-2006, 04:20 AM
Very good chest and back day, nice 5 x 5 work on the flat/incline bench and bb rows...super pullups too.

KingWilder
02-17-2006, 03:59 PM
It's always so hard for me to get motivated on Friday's to actually go to the gym.

would it be a problem if I just did my deadlift routine on Fridays(SLDL, dimels,and DL) or do I need to be doing squats twice a week?

KingWilder
02-18-2006, 10:28 AM
2/18/06
Lazy LOWER

SLDL
115x12
135x8
155x8
155x8
155x8
155x8

DL
135x10
155x6
155x6
155x6
155x6

Coke
02-19-2006, 06:13 AM
Friday sessions are tough on so many, we laugh about that at the gym because everybody wants to go have fun...legs or everything for the most past is cool with just one effort per week. Did a good job on the stiffies man.

KingWilder
02-20-2006, 04:42 PM
2/20/06
UPPER
(2days til my 21st birthday)


Bench
95x15
135x12
155x8
175x5
175x4 (+1 assisted)
175x3 (+2 assisted)
175x3 (+1 assisted)
175x2 (+1 assisted)

Upright Row
80x10
100x8
110x5
110x5
110x5
110x5
110x5

Chins (5 sets to failure...this really sucked after doing bench)

BWx10
BWx10
BWx9.5
BWx7
BWx7

I'm actually pretty happy with my bench press, it's the first time I did a weight without actually knowing I could do all 5 sets to 5...from now on I'll do 175 and hopefully get it up to a full 5x5

Coke
02-22-2006, 05:38 AM
This is the big one - :birthday: ...fine upper body work, you will continue to do very well at the rate you are going.

midee1
02-22-2006, 06:26 AM
:birthday: :birthday: :spam: :alcoholic

KingWilder
02-22-2006, 10:01 AM
haha finally 21...taking a break from the gym til thursday and friday:rolleyes:

KingWilder
02-23-2006, 03:50 PM
drank a lot last night in celebration of my 21st....then hit the gym today

I decided since I missed a leg workout this week already I would just finish out the week with two upper/lower days on thurs. and friday

2/23/06
upper/lower

Bench Press
95x15
135x10
155x6
165x5
170x5
170x5
170x5
170x5
170x5

Squats
95x15
115x15
135x12
185x8
205x5
205x5
205x5
205x5
205x5

After BP and [especially] Squats I was exhausted...

Pullups (WIDE grip)
BWx10
BWx10
BWx6

EZ Bar Curls
60x8
70x5
70x5
70x5

I feel I did pretty well after drinking last night...finally getting my form right for squats (thus the increase in weight)

Friday I plan to do:
Bent Over Rows
SLDL
Upright Rows
Deadlifts

KingWilder
02-23-2006, 04:22 PM
in the past 5 months I have gone from 150 to 176 and from 9% bf to 16% bf

that 26 lbs and 7% bf increase

QUESTION:

26 x 7% = 1.82 lbs
26-1.82 = 24.18 lbs
so if my calculations are correct I've gained about 24 lbs of muscle...is this right or did I calculate wrong?

Coke
02-24-2006, 05:22 AM
Great post birthday session, nice job with doing 5 x5 on the squats & bench press working sets...fine overall effort.

KingWilder
02-26-2006, 03:56 PM
well it's time to start my cut :(

I only made it to 177 lbs (wanted 180, but overall I'm fairly happy with the gain)...my new goal is to drop down back into the single digits for bf% and keep as much muscle as possible (cliche I know).

Anyways, on my bulk I was just above 4000cals so I'm going to slowly drop my calories over the next two weeks or so and then begin my cut diet:

Non-lifting days
150g carbs (600 cals, 25%)
90g fats (810 cals, 34%)
250g protein (1000 cals, 41%)
total: 2410 cals

Lifting days
250g carbs (1000 cals, 34.5%)
100g fats (900 cals, 31%)
250g protein (1000 cals, 34.5%)
total: 2900 cals

I'm going to cut out whey protein (it tends to make me hungry) and stick with whole foods unless I desperately need protein at the end of the day.

I'm going to deload this week (do some 3x10s) and possibly test my 1RMs, then I will get back into the 5x5 for most if not all of the cut

any suggestions on diet/training are welcome

KingWilder
02-28-2006, 12:18 PM
got really dizzy yesterday so I had to lay down for awhile and then I ended up not feeling well enough to make it to the gym...I think it's my eyes, so I have an appointment next week to get them checked out again

hopefully I'll make it to the gym today and make up for yesterday by doing upper and lower

KingWilder
02-28-2006, 03:18 PM
2/28/06

Upper/Lower combo

BP
95x15
135x12
150x10
150x8
150x6

Squats
95x15
135x12
185x10
185x10
185x10

Pullups (wide grip)
BWx12
BWx10
BWx8

Dips
BWx10
BWx10
BWx10

KingWilder
03-02-2006, 03:55 PM
UPPER
3/2/06

Incline Bench

95x15
115x5
135x5
145x5
145x5
145x5
145x5
145x5

Chins

BWx15
BWx12
BWx10
BWx10

Flat Bench
135x10
170x5
170x5
170x5
170x4
170x5 (5th rep took a little longer haha)

BO Row
115x10
135x8
135x8
135x8
135x8

rest was 1-2 minutes as usual
not really feeling the effects of cutting out about 1000 cals. I'm keeping all my carb intake around my workout so hopefully this will help

Coke
03-03-2006, 05:42 AM
Pretty good past couple of workouts especially for being in a cutting phase.

KingWilder
03-03-2006, 05:05 PM
SLDL
115x15
135x10
155x6
155x6
155x6
155x6

DL
135x10
155x8
165x6
185x5
185x5
185x5


meh

Coke
03-04-2006, 08:25 AM
Nice concentrated work on the regular and stiff-legged deadlifts Mike.

KingWilder
03-04-2006, 12:15 PM
thanks as always coke

this week is Spring Break for me...so I probably won't be updating this until I get back.

KingWilder
03-13-2006, 05:47 PM
GLAD TO BE BACK AT SCHOOL...I missed the weight room, not classes

UPPER
3/13/06

Bench Press
135x10
155x8
165x5x5

Machine Flyes
130x12
130x12
-----------------------
Arnold Press
30x8
40x5x5

DB Lateral Raises
15s x 12
15s x 12
------------------------
Pull Down
96x12
120x6
132x5x5

Pull up
BWx12

EZ Bar Curl
40x12

Skull Crushers
60x12
60x12

rest was 1 - 1.5 mins

This workout was tough (after week of using straight machines and because of my current cut diet). I wasn't sure how tired my arms would be, so the weight for my curls and skullcrushers was a little low. Overall, I'm pretty happy with it.

KingWilder
03-14-2006, 08:32 PM
LOWER
3/14/06

Squats
135x10
135x10
205x5x5

Leg Curl
60x12
70x12

Leg Ext.
90x12
90x12
-----------------------
Deadlift
115x10
135x8
165x6
185x5x5

Supermans
2 sets of 12

UMTerp29
03-14-2006, 08:46 PM
Nice 5x5 on the squats and deads.

It looks like you're carb cycling for your cut. I'm about to start my first cut and was looking for ideas. How is that working for you?

KingWilder
03-14-2006, 10:42 PM
carb cycling is going good now that I'm adjusting to it...my lifts have gone down a little bit, but not enough to where I'm worried

increasing protein and fats on days I don't lifts keeps me feeling full (along with salad and broccoli)

if you're interested in doing it there are a lot of people who could help you more than I could or just use the search.

KingWilder
03-16-2006, 05:49 PM
3/16/06
UPPER

Incline BP
95x12
135x8
150x5x5

Machine Flyes
170x12
170x12

standing DB curl
25x12
25x12

Skull crushers
70x12
70x12
--------------
Pulldowns (wide grip)
90x12
130x5x5

Pull ups
BWx12
BWx12

Coke
03-17-2006, 05:46 AM
Good efforts - U are on a mission with these back-to-back non stop sessions since U got back from spring break.

KingWilder
03-20-2006, 03:29 PM
3/20/06
UPPER


The cut diet is really starting to take effect. I felt really weak today (especially prominent with shoulder press). Oh well, I'm down to 170 and starting to look lean

Bench Press
95x15
135x10
155x6
165x5
165x5
165x5
165x4
165x5

Machine Press
170x12

Machine Fly
160x12

EZ Bar Curls
50x12
50x12
-------------------
DB Shoulder Press
25x10
35x8
45x5
45x4
45x4
40x5
40x5

DB Lateral raises
12sx15
12sx15


Because I can't last as long in the gym I'm changing up my routine:
Mon.
BP 5x5
machine fly 2x12
ez bar curls 2x12
shoulder press 5x5
lateral raises 2x12

Tues.
squats 5x5
leg curl 2x12
leg ext 2x12
calf raise 2x12
SLDL 5x5
back ext 2x12

thurs.
Incline BP 5x5
machine press 2x12
pulldown 5x5
pullup 2x12
skull crushers 2x12

Fri.
Dimel Deads 4x8
shrugs 2x12
DL 5x5
back ext 2x12


feedback is welcome as always

Coke
03-21-2006, 04:52 AM
Paying the cost to be boss, looking leaner and all - nice way to change things up to accommodate the diet.

KingWilder
03-23-2006, 04:01 PM
3/23/06
UPPER/LOWER COMBO

missed lower on tuesday and had to talk myself into doing some today because tomorrow I leave for my fraternity formal

Incline BP
95x12
135x8
150x5x5

ez bar curls
50x12
50x12

skull crushers
70x12
70x12
-----------------
Squats
135x10
135x10
205x5x5

Leg curls
70x12
70x12

Leg ext
112.5x12
112.5x12
---------------
pulldown
95x12
135x5x5

pullup
BWx12

Coke
03-24-2006, 04:09 AM
I was in the same boat bro, had to put a lot of stuff together since I needed a couple days free - nice job.

KingWilder
03-27-2006, 06:46 PM
Monday 3/27/06

UPPER

Flat BP
95x15
135x10
155x6
160x5
160x5
160x5
150x4
160x4

Machine Fly
160x12
160x12

Skull Crushers
80x12
80x12
------------------
DB Shoulder Press
20x12
30x8
40x5x5

Lateral Raise
15sx12
15sx12

felt really WEAK

KingWilder
03-28-2006, 03:42 PM
3/28/06
LOWER

Squats
135x10
185x8
210x5x5

Leg Ext.
112.5x12
112.5x12

Leg Curl
120x12
120x12
----------------------
SLDL
165x5x5

Back Ext
2x12

Coke
03-29-2006, 06:37 AM
Both sessions were good Mike, sweet way to stay on track with it all.

KingWilder
03-29-2006, 07:04 AM
thanks coke

day off today...it's really nice out though so I might go for a run later

KingWilder
03-30-2006, 08:36 PM
UPPER
3/30/06


Incline BP
95x12
135x8
150x5x5

Machine Press
120x12
125x12
------------------
Pulldown
95x12
130x5x5

Pullup
BWx12
BWx8
----------
EZ Bar Curls
50x12
50x12

My incline bench seems to be constant (I'll probably add weight next time) which is werid because my regular bench seems to be getting weaker

Coke
04-01-2006, 07:20 AM
The regular bench is the most challenging for damn near everyone, fine efforts in here always dude.

KingWilder
04-06-2006, 02:14 PM
UPPER
4/60/06

well it's been a week since I last worked out (kinda decided to take a break). I ran yesterday for about 20 mins at a rather fast pace and started back at the gym today.

DAMN did I feel weak...

DB Shoulder Press
25x12
35x8
45x5x5

Incline BP
95x10
135x8
145x5
145x5
145x5
145x4
seriously struggled with this set and decided not to attempt my last set of 5

Skull Crushers
70x12
70x12

EZ Bar Curls
50x12
50x12

legs tomorrow...

deeder
04-06-2006, 02:26 PM
Solid workout bro. The incline press after the shoulder press was probably alot harder since your delts were pre-exhausted ;)

KingWilder
04-07-2006, 06:04 PM
4/7/06

LOWER

did a quick lower set today and then headed over to a concert that one of my friends helped organize

Squats
135x20
185x10
205x8
205x8
205x8
205x8

Leg Curls
2 sets of 12 for each leg...can't remember weight

Leg Ext
same as for leg curls

I'll probably do some deadlifts tomorrow

KingWilder
04-10-2006, 08:39 PM
4/10/06

UPPER

Incline BP
95x15
135x8
150x5x5

Machine Fly
160x12
155x12

Skull Crushers
70x12
70x12
--------------------
Shoulder Press
25x12
35x8
40x5x5

DB Lateral Raise
15s x 12
15s x 12

KingWilder
04-11-2006, 02:33 PM
4/11/06

LOWER

Squats
95x15
135x10
185x8
205x5x5

Leg Ext. (single leg)

75x12 right
75x12 left
75x12 right
75x12 left

Leg Curl
80x12
80x12
----------------------
SLDL
165x5x5

Back Ext.
2 sets of 15

Coke
04-12-2006, 05:14 AM
Fine stuff with the back-to-back efforts, keep up the good work Mike.

KingWilder
04-17-2006, 06:14 PM
4/17/06

UPPER

took a few days off due to Easter break and what not and let myself relax and eat whatever I wanted....now back to reality

Bench Press
95x15
135x10
155x8
170x5x5

Machine Fly
160x12
155x12

skull crushers
70x12
70x12
------------------
Shoulder Press
30x8
40x5x5

Lateral Raise
15s x 12
15s x 12

KevinStarke
04-17-2006, 06:17 PM
Nice benching wilder

Coke
04-18-2006, 05:59 AM
Super reps especially with the assistance moves, nice 5 x 5 work on the flat bench press and shoulder press.

KingWilder
04-18-2006, 04:43 PM
sore throat, flem, headache, popping ears...I'm hoping it's just allergies, but I'm taking the day off

KingWilder
04-18-2006, 07:39 PM
okay so I felt better and decided to go to the gym...

4/18/06
LOWER

Squats
135x12
185x8
205x5
215x5x5

leg ext(single leg)
right
70x15, 65x15
left
70x15, 65x15
---------------------
SLDL
165x5x5

Back Ext
2x15

KingWilder
04-20-2006, 06:06 PM
so much to get done I can't make it to the gym

I'm nicknaming tomorrow "Full-body Friday"

KingWilder
04-21-2006, 05:19 PM
4/21/06

FULL BODY

Incline BP
95x15
135x8
155x5x5

Machine Press
140x15
140x15
----------------
Biangular Lat Row
100x15
130x12
170x8
190x6
200x5x5

Pullups BWx12
chin ups BWx10
---------------------
Deadlift
165x8
185x5x5

Back ext
BWx15
BWx15

Coke
04-22-2006, 07:28 AM
Pulled off the upper body workout with ease Mike, good stuff.

KingWilder
04-25-2006, 04:15 PM
4/25/06

so I missed up Upper session yesterday which caused me to combine upper and lower again today. I ended up not doing too much because let's face it...on my current cut diet I just couldnt muster the energy to do much more than bench and squat..eh

Flat BP
95x20
135x12
155x6
170x5x5

Dips
BWx12

Squats
135x12
205x8
215x5x5

DB Curls
35x6
35x6
35x6
35x6

1 min rest between

KevinStarke
04-25-2006, 04:27 PM
Nice 5x5 on the bench and squats, glad to see your doing dips too dips rule.

KingWilder
04-27-2006, 04:07 PM
4/27/06

UPPER

Incline BP
95x15
135x10
160x5x5 (finally decided to go up and made all the sets)

Machine Press
180x12
170x12
---------------
DB Shoulder Press
30x8
40x5
40x5
40x4
40x5
40x4

DB Lateral Raises
15s x 12
----------------------
Dips
BWx12

Pull-ups
BWx12

rest = 1 min. between sets

overall it felt pretty good...the shoulder press gave me some trouble becaues I was already tired from incline...oh well

KingWilder
04-28-2006, 01:14 PM
4/28/06

last day of classes!! After exams next week I'm out for summer

LOWER

I was going to do SLDLs also, but after doing DLs with +20lbs my best up to date my legs were exhausted

DL
165x10
185x8
205x5
205x5
205x5
205x5
205x4 (grip failed on the last one)

Back Ext
BWx15
BWx15

Shrugs
165x10

not a bad week..kept my BP at 170, upped my incline to 160, upped squats to 215, and upped DL to 205...all on my cut...I'm happy

now it's time to relax and enjoy my Friday before the craziness of exams starts

Coke
04-29-2006, 07:08 AM
Good luck with the exams man, you've worked hard in and outside of the gym.

KingWilder
05-01-2006, 06:52 PM
5/1/06

UPPER

Flat BP

95x20
135x12
155x8
170x5x5

Dips
BW x12

Bent Over Rows

165x6
165x6
165x6
165x6

DB Curls
30x6
30x6
30x6
30x6

KevinStarke
05-01-2006, 08:15 PM
Nice 5x5 man, solid workout.

KingWilder
05-03-2006, 08:24 PM
4 hours of sleep in the past 48 hours....I love finals

hopefully I'll get back into the gym tomorrow

KingWilder
05-04-2006, 04:51 PM
tired from the lack of sleep and massive amounts of studying so I didn't make it to the gym today...but I did use my 30lb DBs and did some high rep stuff

Tomorrow I plan on doing my leg workout as usual

UPPER
5/4/06


**Since I was doing low weights/high reps I made the rest time 30 seconds**

DB Fly
30x15
30x15
30x15
30x15

Standing DB Shoulder Press
30x8
30x8
30x6
30x6

DB Upright Row
30x12
30x10
30x10
30x9

One Arm DB Bent Over Row
30x12
30x12
30x10

Coke
05-05-2006, 08:45 AM
Major props for getting this workout in despite the circumstances - lack of sleep and all...good luck on those finals.

KingWilder
05-19-2006, 09:10 PM
So I'm at home and I don't really have access to much (my parents went for the machine home gym)

I'm currently doing the "Perfect Ten Training" by Chad Waterbury

nothing I feel like listing, just felt like writing in my journal

my cals are slightly lower than maintanence

Oh but I did try this back routine today (after Perfect 10) and it all but raped me

A1) Power pull, snatch grip: 2 x 6 (no rest, move to A2)
A2) Power pull, clean grip: 2 x 6 (no rest, move to A3)
A3) Scapular retraction barbell row: 2 x 6
B) Power clean from blocks: 3 x 5
C) Overhead shrugs: 1 x 20
D) Snatch grip deadlift: 3 x 5
E) Snatch Cuban press: 1 x 20

I don't remember the weight I used, but I was in pain afterwards

KingWilder
05-22-2006, 03:51 PM
starting to incorporate some HIIT into my training now

warm up
3 min jog

main
15 sec sprint, 45 sec jog x 10 times (10 mins)

cool down
2 min walk

I'm gonna work up to a 15 min main set


***ALSO***

i wanted some other people's advice...i'm currently cutting and i decided to do Perfect 10...jw if this routine would work while cutting or not

http://www.t-nation.com/findArticle.do?article=05-132-training

KingWilder
05-25-2006, 11:39 AM
I'm going back to Marion's 5x5 for my cut, it's simple and it works...

I'll be doing

Day 1 (chest/bis)
A1) Bench Press
A2) Seated DB Curls

other:
Incline Machine Press 1x12
Forearm Curls 1x12

Day 2 (Quad Dom/Calves/HIIT)
A1) Leg Press (I have no way to do squats for the next month)
A2) Calves (on leg press machine)

other:
Leg Ext. 2x12
20 Rep Squat x 1
(I can do high rep squats because I can lift the weight above my head)

Day 3 (Back/Tri)
A1) B.O. Row
A2) Standing Tricep Extension

other:
Lat Pulldown 2x12
Close Grip Bench 2x12

Day 4 (Hip Dom/Shoulder)
A1) Deadlift
A2) Standing Military Press

other:
seated Good Mornings 2x12
lateral raise 1x12-15
shrugs 2x12-15

Day 5 (HIIT)
Sprints

Day 6 OFF

Repeat

KingWilder
05-25-2006, 12:43 PM
Day 1 - Chest/Bi

A1) Flat Bench
A2) Seated DB Curls

alternate between A1 and A2 for 5 sets, 1 min rest between


Flat Bench
115x15
185x3
175x5x5
last rep on last set gave me a bit of trouble, but I still got it

Seated DB Curls (45 degrees)
(warmed up with 12 BW chins)
30x5x5
*next time, moving up to 35

Other
Incline Machine Press 100lb x 12
Forearm Curls 30lb x 12

Coke
05-26-2006, 05:25 AM
Nice way to resume the 5 x 5 and the HIIT as well Mike.

KingWilder
05-26-2006, 07:09 AM
Thanks Coke

I was a little surprised myself that I could still bench 175x5x5 since I haven't done real benching (only machines for the last 3 weeks) but low and behold my dad had a bench in the attic and I had my bar for deadlifts.

KingWilder
05-26-2006, 11:49 AM
So I completely forgot about BB Hack Squats...so those are what I will be doing (not leg press) on quad day...

Day 2 (Quad Dom/Calves)

A1) BB Hack Squat
A2) Calves (on Machine Leg Press)

BB Hack Squat
115x10
135x8
155x5x5
(these were harder than I thought; I'll prob. keep the same weight next time so I can improve my form and grip)

Calves
100x12
175x5x5

other
Leg Ext. 70x12, 70x12

Abs and HIIT later tonight...

KevinStarke
05-26-2006, 01:27 PM
Nice hacksquats man.

KingWilder
05-26-2006, 03:48 PM
Thanks Kev


so it's pouring rain here and there are no signs of it stopping...guess that means no HIIT tonight, I'm still gonna do some weighted decline sit ups tho

KingWilder
05-27-2006, 08:20 AM
I feel like I've done all I can with my diet. I've been cutting since March, and lost about 13 lbs. Now that my weight and bf% are lower it's getting harder, so I'm taking it up to the next level.

yesterday I started the T Dawg Diet, which is 100carbs on lifting days, 70 on off days. I'm also abiding by the basic 1.5g/lb protein and .5g/lb for fat.

Here is yesterday's cals:
Total: 2167
Fat: 73 659 31%
Sat: 17 152 7%
Poly: 14 124 6%
Mono: 38 342 16%
Carbs: 97 327 15%
Fiber: 15 0 0%
Protein: 286 1146 54%

The only thing I might do is up my fats a little bit, but otherwise everything seems to be right where I want it. (I was at 2300cals before the switch, so this is perfect)

I also ordered some ThermoRexin, which should be here this week.

Any comments/advice are welcome as usual....workout to come later

KingWilder
05-27-2006, 12:17 PM
Day 3 (back/tri)
A1) B.O. Row
A2) Tricep pushdown

B.O. Row
(warm-up: Seated Row 70x15)
155x5x5

Tri. Pushdown
25x12
80x5x5

other: (30-45sec rest between)
Lat pull down 100x12, 100x12
Glose Grip Bench 80x15, 80x15

Coke
05-27-2006, 07:38 PM
Switching the diet up is the only way to go for now since you've reached a stand still...fine back and tricep day.

KingWilder
05-28-2006, 11:39 AM
Thanks Coke, I really miss doing dips, but there isn't anywhere to do them since I won't be back in an actual gym until july

Less calories....less energy. Hopefully when I get my TRex it'll help, because all I had energy for today were my main movements...no "other"


Day 4 (Hip Dom/Shoulder)
A1) Deadlift
A2) Standing Military Press

Deadlift
155x8
185x6
205x5x5

Standing Mil. Press
60x10
80x6
90x5x5

I'm pretty sure it was 90...I do lighter stuff on this old black bar and I don't think it has much weight to it, so I count it as 0...guess I should look into that.

Not too bad for what I did. I wanted to do some seated goodmornings and shrugs, but like I said before, I had no energy left.

Coke
05-30-2006, 05:19 AM
Not too bad for what I did. I wanted to do some seated goodmornings and shrugs, but like I said before, I had no energy left.

No, not bad at all, especially while on the diet...made good on your deads and millies with those sets of 5 x 5.

KingWilder
05-30-2006, 12:40 PM
Thanks Coke, I'm def. feeling the diet now more than ever

A1)Flat BP
A2)Seated DB Curls (45 Degrees)


flat BP
115x15
175x5x5

Seated Db Curls
(warmup: 12 BW chins)
35x5x5

other:
Incline Machine Press 100lb x12

So after laying at the pool all day yesterday I think I was still a little dehydrated when I woke up this morning. I drank a lot of water pre-workout and managed to do what I needed to do.

Coke
05-31-2006, 06:34 AM
So after laying at the pool all day yesterday I think I was still a little dehydrated when I woke up this morning. I drank a lot of water pre-workout and managed to do what I needed to do.

Now that is the life, lounging at the pool all day without a care in the world - :D ...we're all getting dehydrated now days, it's hot as hell now. The workout numbers are looking fine, holding on strong imo.

KingWilder
05-31-2006, 09:49 AM
Yeah, I'm coaching the swim team at my country club..so after practice in the morning I just lay around the pool haha.

A1)Hack Squats
A2)Calves on Machine Leg Press

Hack Squats
(warm up: 90lb x 20 back squat)
165x5x5

Calf Press
175x8
190x5x5

other:
leg ext 80x12, 70x12

Headin out tonight to a club with some people...the girl that recently screwed me over is supposed to be there too with her friends so this could make for an interesting night (she is a bit on the dramatic side).

KingWilder
06-02-2006, 12:33 PM
missed yesterday's workout due to an extreme hangover haha, but I tried to make up for it today. Finally got my thermorexin...I felt kinda weird at first, but as soon as I started lifting that went away. I guess I felt like I had more energy, so we'll see how it goes...

A1) Deadlift
A2) Standing Mil Press
A3) Seated Row


Deadlift
(warm up: leg curl 20lb x 12)
205x5x5

S. Mil Press
80x8
95x5x5

Seated Row
60x12
130x5x5

Headin back to Raleigh for the weekend to see some people and have a good time...I def. need it since there is nothing at home (except my job)

KingWilder
06-04-2006, 06:04 PM
A1)BP
A2)Seated DB Curls

Flat BP
115x15
180x5
180x5
180x5
180x4
180x4

Seated DB Curls
(warm up: BB curl 60lb x 12)
35x5x5

other:
Machine Press 100x12, 100x12

KingWilder
06-05-2006, 11:47 AM
A1)BB Hack Squat
A2)Machine Calf Press

BB Hack Squat
(warm up: leg curl x 12, 60lb)
165x5x5

Machine Calf Press
190x5x5

Ab work on Swiss Ball w/Resistance Bands

Coke
06-06-2006, 05:30 AM
Great sets throughout these past few sessions dude - included some good ab work too.

McIrish
06-06-2006, 09:55 AM
hey KW we're about the same size so I'll be keeping tabs on this journal to see how your progress is going. Lookin solid so far! Good luck with the cut! I'm 5'10 163 but I just can't bring myself to cut at all, I'm so afraid of shrinking back down to pre-weighlifting size (145 lbs).

KingWilder
06-06-2006, 11:11 AM
Coke- thanks as always man

irish- I've been lifting for about 2 years now, but didn't really get into the whole bulking and cutting thing until recently. Last September I was at about 150 and 9%bf. I bulked up to about 177 and then started cutting in April. I def. don't like the shrinking feeling haha. I think I'm going to do an extremely slow bulk in October to minimze fat gain...last time I gained about 10lbs fat and 17lbs muscle and I wasn't very happy.

A1) BO Row
A2) Close Grip Bench

BO Row
(warm up: seated row, 100x15)
165x5x5

Close Grip Bench
90x12
100x10
120x5x5

other:
lat pulldown (close grip)100x12, (wide grip) 100x15

I seriously hate doing tricep work without dips(BW and/or weighted)...can't wait to be back up at school and have access to everything...until then I'll just continue to do close grip bench because I LOATE pulldowns, extensions, etc. (I enjoy skull crushers as well, but i can't do those either)

KingWilder
06-07-2006, 10:30 AM
weight: 165.5 :( ...of course this wasn't first thing in the morning so I should prob. weigh again in the morning

A1)Deadlift
A2)Standing Mil. Press

Deadlift
165x8
205x5x5

Standing MP
70x8
100x5x5

I think I'm addicted to changing my diet, which probably isn't a good thing. BUT after some advice and more reading I've found something that will be easier to stick to and should have better results.

It will be set up like this:

Day1 (Chest/Bis): 120-130g carbs, 250g protein, 80g fat
Day2 (Quad/Calves): 100g carbs, 250g protein, 80g fat
Day3 (Back/Tri): 100g carbs, 250g protein, 80g fat
Day4 (Hip Dom/Shoulder): 120-130g carbs, 250g protein, 80g fat
Day5 (HIIT): 70g carbs, 240g protein, 90g fat
Day6 (OFF): 70g carbs, 240g protein, 90g fat
repeat

we'll see how it goes...

KingWilder
06-07-2006, 11:33 AM
pics

http://www.wannabebigforums.com/showthread.php?t=80464

Coke
06-07-2006, 11:37 AM
The pics are good, you've worked hard for it...no doubt you will get the extreme ripped look you're after.

KingWilder
06-08-2006, 12:41 PM
Thanks Coke

after reading some of the comments in the picture thread I decided that on my HIIT/off day I would throw in some trap sets since they are a weak point


Upright Row: 100lbx10
BB Shrugs: 165lbx15
Upright Row: 100x10
BB Shrugs: 165x15
Upright Row: 100x10

simple and short

McIrish
06-08-2006, 06:28 PM
solid pics KW, good luck with the cut - I hate the damn shrinking feeling. Then again, judging by your pics, you look about 10-15 lbs heavier than I am despite the fact that you've only got about 4-5 on me. Bastard... haha.

Anyhow, solid deads lately!

KingWilder
06-09-2006, 12:11 PM
thanks man, I def. had the shrinking feeling until ppl started telling me I looked heavier than my actual weight haha :)


A1) Flat BP
A2) Seated DB Curls

Flat BP
120x15
165x8
180x5x5
(struggled a little bit to get up the 5th rep on sets 4 and 5, but hey I GOT THEM!)

Seated DB Curls
(warm up: BB Curl 60x10, 60x10)
35x5x5

Today felt pretty good...I finally got 5x5 for 180 on bench...I'm curious what my one rep max is since I've never tested it (prob. wont test it for a while tho)

diet yesterday was going well...then I had to coach a 4 hour swim meet and the only thing open when we finally got out of there was Wendy's...and after not eating for 4 hours I was craving a huge burger so I went with a classic double and some chicken nuggets...oh well, i'll just use that as my cheat for the week :)

KingWilder
06-10-2006, 11:27 AM
ok so it seems like lately I've been more tired than usual and today I've lost all motivation to do anything at all

maybe the diet...hopefully I'll get my workout in later

KingWilder
06-10-2006, 12:43 PM
so apparently the girl i went to the movies with last night and shared a drink with went to the doctor and they told her she either has MONO or TONSILITIS...

if it ends up being mono I hope to God I don't get sick

KingWilder
06-10-2006, 03:08 PM
A1)BB hack squat
A2)Single Leg Machine Calf Press


bb hack
115x10
165x7
180x5x5

Single Leg Calf Press
40x15
60x10
80x5x5

other:
Leg Ext: 60x12, 60x12

I feel a little better now...I don't really feel the effect of the TRex...the next time I cut I'll prob. just use an EC stack (it was sold out when I looked originally online, then I went to a random supp store to get more whey and they had some sitting on the damn shelf)

KingWilder
06-11-2006, 12:58 PM
I was just told that I'm going to a graduation party at 5....so I'm gonna put my workout off til after that and eat whatever the hell I want to

KingWilder
06-11-2006, 01:24 PM
also, I'm going to start posting macros from the day before: think I ate a little much yesterday....haha oops

Total: 2297
Fat: 90 810 36%
Sat: 20 183 8%
Poly: 17 150 7%
Mono: 48 430 19%
Carbs: 88 319 14%
Fiber: 8 0 0%
Protein: 287 1148 50%

Goodwinm
06-11-2006, 04:37 PM
Mmike your making some super progress! well done man. hada glance over your journal, and youve got some good lifting going on! hows the callouses on the hands now?

KingWilder
06-12-2006, 12:00 PM
Goodwinm- thanks man. I started using some chalk and they are fine now...no problems


sooo I got a little drunk at my friends grad party last night...made out with a 17 year old (16 IS legal in NC)...got home at 8:30am, went straight to coach swim practice from 9-11, grabbed some lunch, bought some stuff for the meet tonight, and now I'm gonna crash for an hour before team pictures and our swim meet tonight :(


luckily there is no practice tomorrow so I can sleep LATE and then make up for the workouts I've missed

KevinStarke
06-12-2006, 01:18 PM
Sounds like a good time to me man

McIrish
06-12-2006, 05:58 PM
psh, 17 is close enough to 21 to not even care. 16 might have been pushing it, but whatever. Keep up that cut!! :ninja:

KingWilder
06-13-2006, 12:02 PM
Kev, mcI - It was pretty fun. She made me got for shot with her and let me tell you...my tolerance has gone down (usually summer is my detox period haha). She'll be 18 in August tho, so she's not that young...and we've hooked up before.


I'm sure I'm breaking some kind of law somewhere...I mean she is a swimmer on my summer swim team...ha..ha..ha...


Anyways, today's workout sucked ass...

A1) Deadlift
A2) Standing Mil Press

Deadlift
180x8
210x5x5 (went up!)

Standing M. Press
60x10
100x5
100x5
100x5
100x4...on the way down on the 4th rep my shoulder got a sharp pain and I dropped the damn bar...the plastic bar...needless to say it is now bent and I won't be able to use it for my 3 week remainder at home...so I gotta find something else to do for shoulders

I WAS going to do some other stuff to make up for missing 2 days...but after dropping the bar and the pain in my shoulder I decdied it'd be best to just stop


damnit...

Goodwinm
06-13-2006, 12:13 PM
The bar bent. jesus dude. Must not be strong at all. (well ike u said, its plastic)

KingWilder
06-13-2006, 12:25 PM
yeah, it landed across the bench (like a lowercase t) and bent right in the damn middle...now it looks like a damn bow

McIrish
06-13-2006, 01:14 PM
Haha, I'm surprised that a plastic bar could hold any weight on either side to speak of. Glad it didn't hurt you when it went kapoot... keep up the lifting!

KingWilder
06-13-2006, 07:01 PM
Here are my cals for the day...and this will probably be it because I've met everything and I'll probably be heading to bed soon anyways since I have to wake up at 4am and take my mom to the airport

Total: 2116
Fat: 95 854 41%
Sat: 26 232 11%
Poly: 29 263 13%
Mono: 34 304 15%
Carbs: 68 261 12%
Fiber: 3 0 0%
Protein: 244 977 47%

KingWilder
06-14-2006, 01:43 AM
okay so it's 3:40am here and I'm waking up to drive my mom to the airport

usually I'm going to bed now...drunk. Waking up now is def. not as fun.

HIIT and then some core work later this afternoon

KingWilder
06-14-2006, 02:37 PM
The weather is not very favorable due to Tropical Storm Alberto, so scratch the HIIT...


Core/Light Cardio

Towel Crunches w/20lbs behind head
3x15

Swiss Ball Crunch
BWx25
BWx20

Good Mornings
65x15
85x10
85x10
85x10


10 min. treadmill walk (3.5-3.9mph) on highest incline

KingWilder
06-14-2006, 09:57 PM
cals for the day:


Total: 2055
Fat: 74 668 33%
Sat: 21 192 10%
Poly: 9 84 4%
Mono: 37 334 17%
Carbs: 94 342 17%
Fiber: 9 0 0%
Protein: 252 1008 50%

McIrish
06-15-2006, 10:01 AM
Mikey, you're only taking in 2000-2100 cals daily? Isn't that a little low? I think I'm cutting a few hundred calories above that (but then again, I'm doing it slooooowly it appears).

KingWilder
06-15-2006, 02:17 PM
I'm carb cycling so that was one of my low carb days which is why the cals are lower.

I'm doing 2 days of 150g carbs, 2 days of 100g, and 3 days of 70g

protein is always at 240-250g and fats are always 80-90g

KingWilder
06-15-2006, 03:18 PM
:( :( :( :(

So I think I have my first lifting related injury ever. My right shoulder has been bothering me ever since dropping the BB on Standing Mil. Press the other day. I had to severly lower the weight today on BP because my right side (shoulder) could barely even lift it. I guess I'll take it easy for awhile, I probably shouldn't have tried pushing myself so hard on a cut....


BP
115x15
165x8
180x5
175x5
165x5
165x5
165x5
:(

seated db curls
(warm up: BWx12 chins)
35x5x5
(my shoulder even hurt on the last two sets of curls)

it feels like it's deep...maybe in the tissue if that makes any sense..I'm hoping if I take it rather easy it'll go away in a week or so; if not, I'll prob have to go to a doctor (I don't think it's this sever, but ya never know)...i just looked it up on sportsinjuryclinic.net and the only thing that sort of sounded like what I'm experiencing was a deltoid muscle strain.

KingWilder
06-15-2006, 03:33 PM
on a positive note today is a day where I get 150g of carbohydrates and I've only consumed 71g at the moment.

So now I'm off to my swim team's pool party...they're having pizza and ice cream sundaes.... :rolleyes:

KingWilder
06-15-2006, 08:12 PM
This is so far....and I'm cutting myself off haha

party was fun though

Total: 2525
Fat: 102 917 36%
Sat: 39 348 14%
Poly: 18 161 6%
Mono: 39 354 14%
Carbs: 180 669 27%
Fiber: 13 0 0%
Protein: 233 934 37%
Alcohol: 0 0 0%

Ateam311
06-16-2006, 09:19 AM
...on the way down on the 4th rep my shoulder got a sharp pain and I dropped the damn bar...the plastic bar...needless to say it is now bent and I won't be able to use it for my 3 week remainder at home...so I gotta find something else to do for shoulders
I know your shoulder is still hurting a bit, but I'd recommend doing some Arnold Press if you've yet to find a substitute for MP. I can't say that it's any better or worse than MP since we weren't allowed to do MP at either of our school's gyms, but I did notice rapid progression when I first started doing them.

Hope your shoulder feels better!

KingWilder
06-16-2006, 02:49 PM
ATeam - thanks man. I was thinking of either doing some light shoulder press or arnies...at least to get a feel for it. It seems to hurt only with pushing motions...and today when I was throwing around a tennis ball it hurt a little bit if I threw really hard.


A1) Hack Squat
A2) Machine Calf Press

Hack Squat
165x8
195x5x5

Machine Calf Press
100x15
175x5x5 (held for 3 seconds when toe was pointed)

other
Leg Ext. 60x12, 60x12

KingWilder
06-16-2006, 09:29 PM
today

Total: 2150
Fat: 94 847 39%
Sat: 34 305 14%
Poly: 12 106 5%
Mono: 39 355 17%
Carbs: 88 320 15%
Fiber: 8 0 0%
Protein: 245 979 46%

Ateam311
06-16-2006, 09:40 PM
There must be a plague going around or something because my shoulder started acting up when doing my tri superset today. I was on my third set doing close grip / reverse grip and felt my left shoulder starting to ache. At that point, I still had to do my extensions and go get ready to do military press. I ended up skipping out on the latter just to be on the safe side.

Zoom ahead about 9 hours. I'm sitting here and decide to randomly press around my shoulder to see if it was tender and what do you know! Part of it is!

Good thing I have two rest days ahead of me though. :p

Edit: Man, after looking at your food stats for today, I feel like I'm starving myself! Hahaha

KingWilder
06-17-2006, 10:19 AM
Sorry to hear about your shoulder(s) man...it sucks, just enjoy your rest days and see how you feel the next time you hit up the gym.

haha I didn't really feel like I ate that much, I hate cutting



anyways UPDATE, more for myself to remember than anyone else. I am going to start slowly increasing my cals on July 10th...bulking...AHAHAHAHA finally

KingWilder
06-17-2006, 01:23 PM
Since my second bar broke I'm no longer doing my 5x5's by alternating. I'm going all the way through one exercise and then on to the next (1 min rest between sets)

B.O. Row
115x12
145x5x5
(lowered the weight here because I didn't know how it would affect my shoulder...held for 5 seconds at the top of each rep)

Close Grip Bench
115x6
125x5x5

other
Close Grip Lat Pulldown, 70x15, 90x12

shoulder has a faint pain in it, nothing too bad though

Goodwinm
06-17-2006, 01:25 PM
Since my second bar broke I'm no longer doing my 5x5's by alternating. I'm going all the way through one exercise and then on to the next (1 min rest between sets)

B.O. Row
115x12
145x5x5
(lowered the weight here because I didn't know how it would affect my shoulder...held for 5 seconds at the top of each rep)

Close Grip Bench
115x6
125x5x5

other
Close Grip Lat Pulldown, 70x15, 90x12

shoulder has a faint pain in it, nothing too bad though
At first glance was impressed with your rowing.
Now im even mroe impressed at second glance!
You held each rep for 5 seconds at the top! Now that is hardcore. I could never do that with the weight i train on! lol. 220lbs hold even for a split second would murder!

KingWilder
06-17-2006, 01:28 PM
yeah it got a little tough on the last two sets, but I stuck it out...def. felt it in my back too even though it was only 145

Goodwinm
06-17-2006, 01:29 PM
yeah it got a little tough on the last two sets, but I stuck it out...def. felt it in my back too even though it was only 145
well by squezzin and holdin at the top, it will defintley make ur back stronger and more defined.

KingWilder
06-17-2006, 06:06 PM
Damnit..my dad bought pizza :drooling:


but I held strong :cry:


protein shake and hockey

GO CANES!!!

KingWilder
06-17-2006, 09:00 PM
damnit...the canes played like ass tonight

looks like the series is going to game 7...last game monday night and i have a stuuupppiiidddddd swim meet :mad:

today

Total: 2272
Fat: 91 822 36%
Sat: 32 290 13%
Poly: 8 71 3%
Mono: 36 325 14%
Carbs: 130 493 22%
Fiber: 7 0 0%
Protein: 240 959 42%

KingWilder
06-18-2006, 10:47 AM
screw the opposite sex, honestly
I'm sick of girls (or one in particular) messing with my head, I have enough to deal with without constantly being forced back into thinking one way or another after slightly moving on.

long story and I'm just ranting now because I feel like it

oh well, I'm going to lift...let's see how my shoulder feels

KingWilder
06-18-2006, 11:47 AM
OK so going into todays workout I had two things on my mind
a)f*ck that bitch
b)how is my shoulder going to hold up

well my shoulder held up fine, however, I still didn't go too heavy because I didn't want to push my luck...also had some fun with deads... :)

Arnolds
warmup: lateral raise 12sx25
35x5x5 (nice and slow)


Everytime I've done deadlifts I've experienced pain (not soreness) in my lower back. I read some threads and saw that it was probably a form issue and that I needed to be leaning back more...I corrected the problem and had NO problems at all with deads today.

Deadlift
165x10
210x5x5
225x4
245x2
265x1

I'm pretty sure I could have gone higher if (a)I was not already exhausted from doing my 5x5 and (b) my callous hadn't ripped open and started bleeding make it severely painful to hold on..oh well, it gives me something to look forward to next time

KingWilder
06-18-2006, 04:15 PM
Used my cheat meal of the week for Father's Day dinner at outback and Dairy Queen for dessert :)

I also think I'm going to start slowly raising my calories to maintanence...which I actually have no idea what that is, but I'm guessing around 2500-2800

Goodwinm
06-18-2006, 05:02 PM
sweeet workout man! You held up good. And sorry to hear bout ur girl troubles. Man i h8 most girls lol. most of em such ****in insensetive mind messing bitches.

KingWilder
06-18-2006, 05:04 PM
that they are...but they look soooooo good

I'll find another one when I go back up to school, it just sucks because "they" (whoever the hell they is) say it's hard to get over your first love or whatever and she is/was my first true love

oh well, gotta move on

Goodwinm
06-18-2006, 05:16 PM
that they are...but they look soooooo good

I'll find another one when I go back up to school, it just sucks because "they" (whoever the hell they is) say it's hard to get over your first love or whatever and she is/was my first true love

oh well, gotta move on
yep, dont give up man ;) and yes getting over that is very hard. But u will cope. make lifting a way to release some tension, and also keep freinds close.

KevinStarke
06-18-2006, 05:39 PM
Strong deadlifts up there man.

KingWilder
06-18-2006, 08:45 PM
Kev/Goodwinm - thanks guys


today:

Total: 2397
Fat: 84 754 32%
Sat: 31 283 12%
Poly: 3 23 1%
Mono: 12 112 5%
Carbs: 183 696 30%
Fiber: 9 0 0%
Protein: 224 894 38%

Coke
06-19-2006, 06:02 AM
Good deal on getting the form squared away on your deads - keep moving on Mike!!...very detailed macros bro.

KingWilder
06-19-2006, 12:06 PM
Thanks Coke!

Core/HIIT

Swiss Ball Crunches
BW+24 x 15
BW+24 x 15

Leg Raise*using 5lb ankle weights
2x15

Standing BB Ab Twist(??)
65 x 10

Good Mornings
65x15
90x6
90x6
90x6


HIIT

2 min jog

10 x (10-15sec uphill sprint, 45-50 sec. walk)

2 min jog

Ateam311
06-19-2006, 09:19 PM
Standing BB Ab Twist(??)
65 x 10
Sounds like a good name to me!

Since you appear to be a HIIT kind of person, I thought I'd throw this question at you so I can see where to go with my HIIT routines. Do you suggest changing up your HIIT routine on a daily basis (i.e. doing it one way on Monday, another on Wednesday, and another on Friday), changing it up once a week, or not changing it at all?

KingWilder
06-19-2006, 09:29 PM
hmm, as long as you're doing it I'm not sure that it really matters. I mean it couldn't hurt to change it up every once in awhile, if anything just to keep you motivated...maybe alternate between biking, running, and/or even rowing.

EDIT: Oh yeah...THE CAROLINA HURRICANES JUST WON THE STANLEY CUP!!!!!!!!!

Ateam311
06-19-2006, 09:40 PM
hmm, as long as you're doing it I'm not sure that it really matters. I mean it couldn't hurt to change it up every once in awhile, if anything just to keep you motivated...maybe alternate between biking, running, and/or even rowing.

EDIT: Oh yeah...THE CAROLINA HURRICANES JUST WON THE STANLEY CUP!!!!!!!!!
Motivation isn't really an issue. I just wanted to see if it would benefit me physically to change it up. :)

I still plan on biking Tue/Thurs and jogging at least one day on the weekends even though I'm doing HIIT on Mon/Wed/Fri.

KingWilder
06-19-2006, 09:48 PM
that sir, is A LOT of cardio


EDIT: today's cals...

Total: 2136
Fat: 74 663 31%
Sat: 22 200 9%
Poly: 9 79 4%
Mono: 34 310 15%
Carbs: 136 494 23%
Fiber: 12 0 0%
Protein: 241 965 45%

KingWilder
06-20-2006, 03:31 PM
Okay so I'm not happy with today's workout. My shoulder felt fine until the last 2 sets...still not as bad as it was, but enough for me to notice a slight difference. Didn't put up as much on bench as before I hurt my shoulder and everything overall just felt difficult.

I also realized fitday is a little off depending on how you input chicken for cals/protein, so there is no telling how much I've been getting...prob. anywhere from 20-30g off on those days. I looked on a few sites and custom made nutrition info for grilled chicken so that I don't have to worry about it anymore. Anyways.....


Chest/Arms

Flat Bench
115x15
165x6
175x5
175x5
175x5
175x5
175x4

Seated DB Curls
35x5x5

other
BB Curls: 65x10, 65x10 (tempo: 3sec up, 2 sec down)

DB Bench (to stretch): 35s x 15
Incline Machine Press: 100x12

McIrish
06-20-2006, 04:14 PM
Hey KW, really solid deads, especially with that nuts amount of volume. You should try to push the weight up next week - I think you should have no problem with it.

I hear you about the girl thing... tough getting over the first love and all. I'm with Goodwin on this one - nothing a few quick trips to the gym can't help you get over.

KingWilder
06-20-2006, 04:28 PM
yeah, I think I'm gonna move up to 225x5x5 next week...prob. wont try and max out again for awhile

as far as the girl thing...I'm fine as long as I'm staying busy...which is a problem at home because I have nothing to do and nobody is home (seniors in college don't usually come home, but because of coaching I came back)

KingWilder
06-20-2006, 08:08 PM
today's cals:

Total: 2408
Fat: 93 841 34%
Sat: 57 509 21%
Poly: 7 61 2%
Mono: 24 220 9%
Carbs: 136 519 21%
Fiber: 7 0 0%
Protein: 281 1124 45%

Coke
06-21-2006, 09:52 AM
Nice job there man with the 5 x 5 on your flat bench presses and seated db curls.

KingWilder
06-21-2006, 11:40 AM
Thanks Coke

so the last two days have been horrible

last night after the swim meet I was driving someone home and dropped her off at her house. Well, a little description first...her house is at the very end of a dead end and there are no lights anywhere. The only way to get out is to back up completely and then turn right (no 3 point turns)...as I'm backing up I hear a horrible sound. I hit a damn tree stump...couldn't even see it since it was so dark and the thing was so small. I think I'm going to need a new rear bumper ($$$ :()

Today at practice one of the girls brought her friend to the pool. For some reason beyond my knowledge (mayber stupid young girl flirting) she decided to push me into the pool. This wouldn't have been a problem if my $200 cell phone hadn't been in my pocket. It's ruined...I don't care so much about the phone, but I DO care about the ring tones, numbers, and 100+ pictures which are now lost.


BAH....damnit

workout to come later

KingWilder
06-21-2006, 08:12 PM
So after the last two days I felt like being a fatass and had some cookie dough ice cream and a medium mushroom pizza haha

macro's will come later after some more protein consumption...


Didn't really feel like working out, but thought I should DO something

BB Hack Squats
115x8
165x6
200x5x5

DB Lunges
35sx12
35sx12

THAT'S IT

I'll prob. throw some random HIIT in tomorrow along with my workout to counterbalance my food binging haha

KingWilder
06-21-2006, 09:00 PM
Fat: 100 902 35%
Sat: 51 457 18%
Poly: 7 61 2%
Mono: 33 294 11%
Carbs: 216 815 31%
Fiber: 13 0 0%
Protein: 220 881 34%

Coke
06-22-2006, 06:03 AM
Double whammy there bro, sorry to hear of what took place - I'd be pissed from both matters but especially the cell phone...you've done some excellent and direct work on those quads with the db lunges and hack squats.

KingWilder
06-22-2006, 12:49 PM
Thanks Coke

just got my Nitrean today. It mixed well as stated, but the taste wasn't very noticeable when I mixed 1 scoop with a cup of milk. It didn't really taste as chocolatey as I was expecting, kind of a letdown.

Oh well, bout to work out
then swim meet and going out tonight to partake in some...drinking

KingWilder
06-22-2006, 01:40 PM
Tried to keep it light because my right arm (stemming from...take a guess...my shoulder) felt kind of tingly and weird

BB B.O. Row
115x15
145x12
165x6
165x6
165x6
165x6

Lat Pulldown
100x12
100x12
100x12

Tricep Pushdown
50x10
50x10
50x10

so yeah, pretty easy quick workout 'cause of the shoulder. Hopefully, it'll be 100% when I head back up to school so I can start doing dips again :)

McIrish
06-22-2006, 05:45 PM
hmmm, young girl flirting and pushing you into a pool? Sounds like *really* young girl flirting, Mikey... college girls > HS girls all the wayyyyyyyy.

KingWilder
06-22-2006, 08:28 PM
obviously college >>>>>HS girls , I really wanted to punch her in the face

luckily a guy that works for verizon is a member of my Country Club, so I'm gonna try and sort this **** out through him or just make the girl pay the $50 it's gonna cost through insurance to replace my phone

KingWilder
06-22-2006, 08:47 PM
Total: 2394
Fat: 76 683 28%
Sat: 29 265 11%
Poly: 5 47 2%
Mono: 30 271 11%
Carbs: 179 710 29%
Fiber: 2 0 0%
Protein: 256 1025 42%

KingWilder
06-23-2006, 01:43 PM
No workout today

I'm gonna let my shoulder rest another day (and my damn left hamstring) and then do my mil. press, deads, and goodmornings tomorrow

Hope everyone has a wonderful weekend

:)

KingWilder
06-23-2006, 03:09 PM
I've started thinking about my routine for my upcoming bulk. Below is my rough draft...if you have any suggestions/comments/changes/etc. let me know so I can have a working routine by July 10th

Lower
Squats (4x6)
Leg Extension (2x8-12)
Leg Curl (3x8-12)
Good Mornings (3x8-12)
Calve Raise (3x12)

Upper
BB Flat Bench Press (4x6)
Dips (3x8-12)
Pull-ups (3x8-12)
Seated DB Press (3x8-12)
EZ Bar Curls (2x8)
DB Curls (1x8-12)

*this lower session is done in my apartment because my school gym is too crowded to do deadlifts and there are no extra bars/weights for them*
Lower
Deadlift (4x6)
SLDL (3x8-12)
Shrugs (3x15-20)
Hack Squats (3x8-12)

Upper
Standing Mil. Press (4x6)
BB Incline Bench Press (3x8-12)
Close Grip Bench (2x8-12)
Chins (3x8-12)
B.O. Row (3x8-12)

probably set up like:

Sunday-OFF
Monday-LOWER
Tuesday-UPPER
Wednesday- HIIT
Thursday-LOWER
Friday-UPPER
Saturday-HIIT (maybe some light lower work)

KingWilder
06-23-2006, 09:01 PM
Total: 2116
Fat: 75 679 32%
Sat: 42 375 18%
Poly: 5 42 2%
Mono: 19 174 8%
Carbs: 143 527 25%
Fiber: 11 0 0%
Protein: 233 933 44%

Built
06-24-2006, 01:36 AM
I've started thinking about my routine for my upcoming bulk. Below is my rough draft...if you have any suggestions/comments/changes/etc. let me know so I can have a working routine by July 10th

Lower
Squats (4x6)
Leg Extension (2x8-12)
Leg Curl (3x8-12)
Good Mornings (3x8-12)
Calve Raise (3x12)

Maybe low foot placement leg press instead of leg extension? Or ss sissy squats with just the top half of the leg extensions - fave of mine after heavy squats.

Do the GMs in a lower rep range, leg curls after them maybe? Calves - seated or standing? Make sure you pause for a few seconds at the bottom of each rep.




Upper
BB Flat Bench Press (4x6)
Dips (3x8-12)
Pull-ups (3x8-12)
Seated DB Press (3x8-12)
EZ Bar Curls (2x8)
DB Curls (1x8-12)

*this lower session is done in my apartment because my school gym is too crowded to do deadlifts and there are no extra bars/weights for them*
Lower
Deadlift (4x6)
SLDL (3x8-12)
Shrugs (3x15-20)
Hack Squats (3x8-12)


Do RDLs instead of SLDLs, not fond of rep ranges higher than 8 for RDLs. Don't see the point in shrugs after 7 sets of deads, particularly when followed by hacks (unless they're sled hacks, which my knees hate anyway)



Upper
Standing Mil. Press (4x6)
BB Incline Bench Press (3x8-12)
Close Grip Bench (2x8-12)
Chins (3x8-12)
B.O. Row (3x8-12)

probably set up like:

Sunday-OFF
Monday-LOWER
Tuesday-UPPER
Wednesday- HIIT
Thursday-LOWER
Friday-UPPER
Saturday-HIIT (maybe some light lower work)

HIIT during a bulk? What are you using this for - caloric deficit, or conditioning?

Interesting (in a good way) variation in rep ranges for the upper body work. I'll take a closer look at it in the AM.

Built
06-24-2006, 01:37 AM
Oh, and check out LPS - I have found it really useful on a bulk, particularly for any lagging bodyparts: http://www.ruggedmag.com/index.php?type=Article&i=2&a=3

KingWilder
06-24-2006, 06:55 AM
Thanks for the help so far Built

I'm using HIIT to help minimize fat gain and for some conditioning purposes. (and the NEED to feel like I'm doing something, but knowing me I doubt I'll end up doing all of those HIIT sessions :rolleyes: )

*I was doing shrugs after heavy deads because people said I needed to work on my traps. Should I put shrugs on an upper day just to make sure?

Lower
Squats (4x6)
Low Foot Placement Leg Press (2x8-12)
Good Mornings (3x6-8)
Leg Curl (2x8-12)
Calve Press on Leg Press Machine (3x12)

Upper
BB Flat Bench Press (4x6)
Dips (3x8-12)
Pull-ups (3x8-12)
Seated DB Press (3x8-12)
EZ Bar Curls (2x8)
DB Curls (1x8-12)

>>this lower session is done in my apartment because my school gym is too crowded to do deadlifts and there are no extra bars/weights for them<<
Lower
Deadlift (4x6)
RDL (3x6-8)
Shrugs (3x15-20)* ?
BB Hack Squats (3x8-12)

Upper
Standing Mil. Press (4x6)
BB Incline Bench Press (3x8-12)
Close Grip Bench (2x8-12)
Chins (3x8-12)
B.O. Row (3x8-12)

That link didn't work or maybe my computer is just being stupid, so I'll check it out later.

Also I don't think I've ever done RDL's...do you have a video for it, I couldn't find it on exrx.net and this is the best thing I found to explain it so far.

http://orgs.jmu.edu/strength/Exercise_Technique/romanian_deadlift.htm

:) Thanks again

KingWilder
06-24-2006, 03:48 PM
Exhausted...my lower body is still shaking HA

Core
Towel Crunch w/25lb weight: 1x20
Swiss Ball Crunch w/25lb: 2x15
Leg Raises w/5lb ankle weights: 2x15

Standing Mil. Press
65x12
90x5x5

Good Mornings
90x8
90x8
90x8

Deadlifts
165x8
195x5
225x5x5
made all the sets/reps...could have been easier though, but because my callous was still healing I put a towel over the bar so it hindered my grip slightly.

All in all I'd say it was a wonderful workout :)

KingWilder
06-24-2006, 08:50 PM
Total: 2398
Fat: 87 782 33%
Sat: 34 304 13%
Poly: 6 53 2%
Mono: 36 320 13%
Carbs: 132 461 19%
Fiber: 17 0 0%
Protein: 287 1147 48%

Coke
06-25-2006, 09:01 AM
Yes bro, that's a good workout!! ...nice deal on tweaking your new program with some of Built's help, of course.

KingWilder
06-25-2006, 10:05 AM
Thanks Coke, I'm excited to get back to school/a real gym and start it up..oh and the eating a ton of food part too

KingWilder
06-25-2006, 02:29 PM
Today is an off day and it's raining which is driving me crazy. I would like to at least be at the pool or doing something when i don't have to work out...argghhh, I keep having to tell myself my body needs rest to grow to prevent myself from lifting...sigh


anyways, I decided to make some protein bars with my Choc. Nitrean to kill some time...the "batter" tasted damn good, so I can imagine when they are cut into bars they'll be amazing.

Note to self:

Protein Bar Recipe
1 Cup Smucker's Natty PB
1.5 Cup Quaker Dry Oats
2 Tbsp EVOO
5 Tbsp honey
5 Scoops Choc. Nitrean
*water (as much as needed to mix)

Nutrition TOTAL:
Cals: 3175
Fat:168g
Carbs: 208g
Protein: 199g

(8 Bars)
Amnt. per Bar
397 calories
21g fat
26g carb
24.8g protein

Built
06-25-2006, 05:43 PM
RDLs (http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg)

I'm too lazy to go back and check - are you doing/did I suggest hang cleans? My traps blew up (in their little, tiny, gurly way) when I started doing them. If you do 'em, put 'em in first on an upper body day - I usually toss 'em in with shoulders.

KingWilder
06-25-2006, 07:51 PM
^hmmm hang cleans look kind of complicated haha and I'm sure the people at my college gym would be like WTF is he doing. Might give em a try though (def. an option in the privacy of my apartment with my barbell haha)

I was reading a random article about why RDL's were superior to SLDL's so I'll def. be switching those

thanks again :)

Built
06-25-2006, 08:39 PM
Hang cleans (http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Hang%20Clean%20(above%20knee).mpg) are no big deal - just a flick of the wrist kinda thing. I kinda like the feeling of tossing the bar. I like to stick to fairly low reps for them - triples or fives at the most.

Start with just the bar until you get the knack of 'em. And of course, do 'em at the beginning of your workout.

KingWilder
06-25-2006, 10:12 PM
yeah, I'll give em a try

today's calories...

Total: 2216
Fat: 71 637 29%
Sat: 28 256 12%
Poly: 9 82 4%
Mono: 18 164 8%
Carbs: 153 567 26%
Fiber: 11 0 0%
Protein: 243 971 45%

KingWilder
06-26-2006, 01:04 PM
chest/bi's

Flat Bench
115x10
145x8
165x6
180x5x5

DB Curls
35x5x5

Machine Incline Press
100x12
100x12

Goodwinm
06-26-2006, 01:11 PM
chest/bi's

Flat Bench
115x10
145x8
165x6
180x5x5

DB Curls
35x5x5

Machine Incline Press
100x12
100x12
sweet benching there man!
No pullups dude?

KingWilder
06-26-2006, 01:22 PM
naw I have nowhere to do pullups at home...not until I head back up to school next week

then it's on (I miss pullups, dips, and back squats wayyy too much)

oh and I bought a dip belt w/a chain, so I can finally add some weight to my pullups and dips

Goodwinm
06-26-2006, 01:26 PM
naw I have nowhere to do pullups at home...not until I head back up to school next week

then it's on (I miss pullups, dips, and back squats wayyy too much)

oh and I bought a dip belt w/a chain, so I can finally add some weight to my pullups and dips
sweeeet. ill let u off on that then hehe ;) So no beams in ur garage that u cud throw a towel over man? do some towel pullups maybe?

KingWilder
06-26-2006, 01:28 PM
nope, no beams :(

KingWilder
06-26-2006, 09:19 PM
Total: 2502
Fat: 81 733 30%
Sat: 27 239 10%
Poly: 13 121 5%
Mono: 32 286 12%
Carbs: 193 714 29%
Fiber: 14 0 0%
Protein: 253 1012 41%

KingWilder
06-27-2006, 12:57 PM
No workout today, because in all honesty I'm just not in the mood

our swim meet got canceled due to rain last night and moved to tonight...well I DID have plans before that happened, so I'm a little pissed off. I AM the coach though so it's not like I can skip out.

blah, can't wait to head back to Raleigh...Sunday

McIrish
06-27-2006, 01:09 PM
hell awesome benching Mikey, I'm really impressed, especially for that weight. Are you planning on starting bulking again as soon as you get back to college? Good plan, keep it up! What school is in Raleigh - is that NC State?

KingWilder
06-27-2006, 01:10 PM
yeah NC State

and yes, I plan on starting my [slow] bulk when I get back

EDIT: i started maintenance last week

KingWilder
06-27-2006, 08:52 PM
cals were baddd today, ate out twice (chik-fil-a grilled chicken sandwhich, so not too bad) cuz of my swim meet.

oh well, I'm gonna do an hour of swimming in the morning, errands, then some lifting

:)

oh, and my team won the swim meet by over 200 points!

KingWilder
06-28-2006, 11:50 AM
Swam for 45 mins...mostly sprints and what not of butterfly and freestyle

might do some weights later if I feel like it, however, I probably won't

to be honest I'll probably just end up taking the rest of this week off and start my slow bulk strongly next week.

we'll see :)

Coke
06-28-2006, 01:06 PM
That is a good idea man, just chill for today and then move on with it next week and make new gains.

I knew you could swim and well at that being you coach and all at the club...nice stuff bro, step that up.

McIrish
06-28-2006, 02:08 PM
hey, how old is the team you coach, KW? Are they like 8-year olds or as old as high schoolers or something? Keep up the solid cutting/maintaining, bro! I'm about to enjoy that Spider-Man 3 link!

Edit: Looks pretty sweet - I don't remember much from #2 (let's just say the movie got less attention than my girlfriend) but #3 looks pretty tight.

KingWilder
06-28-2006, 02:32 PM
Coke and McIrish - Thanks guys

The swim team I coach ranges from ages 4-18. It IS at my country club so some of them (some of the younger girls) are stuck up haha, but overall most of the kids are pretty down to earth

KingWilder
06-29-2006, 01:19 PM
okay so I actually felt like doing something today...decided to do a nice light and quick session:

Leg Extension
70x15
80x12
90x10
100x8
115x7
130x6
145x5

Back Squat
95x20

Close Grip Bench
95x12
95x12
95x12

KingWilder
06-30-2006, 03:09 PM
no workout today, probably deads and mil. press tomorrow


Good day though. My dad got 7 free iPod nanos from his company to give out to customers and gave me one of 'em, which is good cuz my old 10GB is broken :)

Coke
07-01-2006, 05:50 AM
Good day though. My dad got 7 free iPod nanos from his company to give out to customers and gave me one of 'em, which is good cuz my old 10GB is broken :)

Send one of them iPods my way, I'm your friend dude - :D ...looks like you joined the high rep club with them squats.

KingWilder
07-01-2006, 10:03 AM
ok ouch, I def. just tweaked something in my lower back on deadlifts...probably because my form on the last rep I did was a little fast/rushed...damnit


Standing Mil. Press
65x12
85x10
95x6
95x6
95x6
95x6

RDL
165x12
165x12

DL
225x5 (6th rep is when my back went out)
225x0
225x0
225x0

spectacular...i'm stretching it out, it seems to hurt mostly when I bend at the waist(dur)...I'm gonna ice it and give it a few days

EDIT: at least now I can work on my squat form haha, cuz that seems to be the only way I can "bend" down

McIrish
07-02-2006, 06:28 PM
ah snap man, sorry to hear about the minor injury... take some time off and let it heal, hope you're feelin better soon!

KingWilder
07-02-2006, 08:13 PM
Thanks man. It felt a little better today, so I'm hoping it clears up enough for me to start working out again like Tuesday or most likely Wednesday.


Starting to eat over maintenance :)

KingWilder
07-02-2006, 11:26 PM
Total: 2571
Fat: 84 759 31%
Sat: 10 87 4%
Poly: 1 9 0%
Mono: 9 79 3%
Carbs: 199 738 30%
Fiber: 14 0 0%
Protein: 243 972 39%

KingWilder
07-05-2006, 04:20 PM
My back is finally okay enough to where I'm going to try and do a workout. So expect a Full Body day tomorrow and then regular workouts again starting monday the 10th :)

KingWilder
07-05-2006, 09:46 PM
Total: 2435
Fat: 79 710 29%
Sat: 33 298 12%
Poly: 3 29 1%
Mono: 11 99 4%
Carbs: 201 726 30%
Fiber: 19 0 0%
Protein: 246 984 41%

Natetaco
07-05-2006, 09:59 PM
nc state huh? I work their currently.

KingWilder
07-05-2006, 10:01 PM
where at specifically?

Natetaco
07-05-2006, 10:48 PM
Gardner hall, genetics department. Its getting renovated right now but i still work in there.

KingWilder
07-06-2006, 04:32 PM
oh damn genetics...fun stuff haha


so I felt weak today, but it felt good to get back in the gym finally. My back held up fine (I went light just in case) but my left hamstring is still a little sore.

Squats
135x12
185x6
185x6
185x6
135x10

Bench Press
135x12
135x12
185x3
175x5
175x5

EZ Bar Curls
70x8
70x8

DB Curls
30x8

Dips
BWx12
BWx12
BWx12

Pull ups
BWx10
BWx10

Standing Mil. Press
60x10
70x8
70x8


exhausted...now goin to get tix for the midnight showing of Pirates of the Caribbean 2

KingWilder
07-07-2006, 01:03 AM
a little low on fats today...oh well



Total: 2645
Fat: 56 508 20%
Sat: 34 307 12%
Poly: 3 23 1%
Mono: 9 79 3%
Carbs: 221 802 31%
Fiber: 20 0 0%
Protein: 314 1256 49%

Coke
07-07-2006, 06:41 AM
Would like to hear what you'd have to say about the new Pirates movie...always nice to see a bro stay on track.

KingWilder
07-07-2006, 02:40 PM
Overall, I'd say the 2nd Pirates was pretty good, def. entertaining. At some parts I (and some other people) found that we were confused. There are about 10 subplots going on at one time, which they actually do a good job with. The ending of this one is basically a "to be continued" until next summer with a lot of things being left unresolved. It might help to watch the first movie again, before seeing the new one and to pay attention to everything that is mentioned.

OH, and the ending actually made me jump out of my seat...I was so pleasantly surprised....already counting down til next summer for the last installment of the trilogy

KingWilder
07-07-2006, 09:52 PM
Total: 2675
Fat: 101 907 35%
Sat: 45 402 16%
Poly: 2 20 1%
Mono: 20 178 7%
Carbs: 206 777 30%
Fiber: 12 0 0%
Protein: 221 885 34%

KingWilder
07-09-2006, 09:11 PM
Okay, I've basically been pretty slack lately. I'm back in Raleigh and taking a summer course and have access to a real gym FINALLY. Tomorrow I'm gonna weight my self first thing in the morning to see where I'm at, eat around 2800 cals for the next week, weigh myself again and go from there.

I plan on bulking up to about 195/200 lbs and then cutting back down to 180-185. Should be fun!

McIrish
07-10-2006, 10:14 AM
Hey Mikey, great dedication on the workin out in spite of some minor setbacks. How much are you weighing in at these days? I'm still in slow-cut-bordering-on-maintenance mode... somewhere in the high 150's, depending on water/etc. Still, your bench spanks mine like a red-headed stepchild even though you've only got a couple lbs on me... jerk. :)

KingWilder
07-10-2006, 10:31 AM
I weighed myself this morning and I was 167.8

KingWilder
07-10-2006, 04:55 PM
I decided to do lower on Monday because I figured there would be less traffic around the power rack. Not only is it summer, but also a Monday, and yet it seemed that every other person at the gym (which is WAY less crowded in summer since you have to be enrolled in summer class to use it, unless you pay) was waiting to do squats...

because of this I decided to change the order of things and I feel that had an affect on my squats, because by the time I finally got to them my legs were already tired.


rest ranged from 1min - 3min (dependent upon exercise)

Low Foot Placement Leg Press
1pps x 10
2pps x 12
3pps x 12
4pps x 12
4pps x 12

Calve Press on Leg Press Machine
3pps x 12
3pps x 12
3pps x 12

Leg Curl
100x12
120x12

Squats
135x10 (ATF)
195x6
195x6
195x6
195x6
135x10 (ATF)

PR on squats...hopefully over 200 next time if I can do them first.

Good Mornings
95x10
115x6
115x6
115x6

Coke
07-11-2006, 05:50 AM
Smart move to train legs on Monday, no way in hell will anyone be in your way now at the power rack...ace work.

KingWilder
07-11-2006, 06:01 PM
WEAK haha, that's what I am.

Bench Press(aiming for 4x6)
135x12
155x10
175x6
175x6
175x5
175x4
200x1 (just for fun!)

Dips
BWx14
BWx12
BWx8

Black Jack
50lbs (7 reps 1st half ROM, 7 reps 2nd ROM, 7 reps full ROM)

EZ Bar Curls
70x8
70x6

Standing M. Press
80x7
70x8
70x8
70x7.5

1 Arm DB Row
55x10 each side

Pull ups
BWx10
BWx8

Feels good to be doing high volume again, but damn was I tired afterwards.

Coke
07-12-2006, 05:10 AM
The high volume work is very taxing but you'll look a mil afterwards, good job man.

McIrish
07-12-2006, 05:22 PM
Hey, ace squat work Mikey. I'm sure you could do 200 or 205 for 6 reps if you started out doing them before the other leg work. Way to get in there over the summer!!

KingWilder
07-12-2006, 10:33 PM
Coke - Irish Thanks fellas

Off day today

Total: 2914
Fat: 111 1001 35%
Sat: 44 392 14%
Poly: 9 83 3%
Mono: 15 136 5%
Carbs: 253 933 33%
Fiber: 19 0 0%
Protein: 234 935 33%


my left hamstring is still sore...thought it would be better by now. I don't think I'm gonna jump back into doing deadlifts just yet...instead tomorrow I'll probably just do another squat day, maybe change up the rep range though.

KingWilder
07-13-2006, 04:39 PM
No deadlifts yet....

Squats
135x20
205x5
185x8
185x8

GM's
135x8
135x8
135x8

(Single Leg)Leg Ext
62.5x10
70x10
87.5x10

Back Ext
BWx12
25x8
25x8

Weighted Decline Crunches
25lbx10
25lbx10

Machine Hack Squat
220x12
260x10

Calf Press on Hack Squat Machine
260x15

DB Shrugs
55x15
55x15

Coke
07-14-2006, 05:29 AM
Well rounded effort dude, got plenty of work in - how do you like those GM's?

KingWilder
07-14-2006, 05:51 AM
Thanks Coke....well now that I can do GM's in a powerrack and use heavier weight I enjoy them more

KingWilder
07-14-2006, 04:31 PM
Today's workout was wonderful. Had a Biochemistry test this morning and it ended up not being too hard...slept til about 3 and then hit up the gym.

BB Incline Press
95x15
115x12
135x10
155x7
135x7
135x8

Seated DB Arnold Press
30x8
40x6
40x6
40x6
40x6

Seated Lateral Raises
15s x 15

EZ Bar Curls
70x8
70x8

EZ Bar Reverse Curls
30x12
40x10
40x10

BB B.O. Row
115x12
135x8
135x8

Behind the neck Pull ups
BWx6
BWx6
(these things are way harder than normal pullups!)

Close Grip Bench
95x12
115x8
115x8

Chins
BWx12
BWx8

Goodwinm
07-14-2006, 05:09 PM
excellent rowing! super reppage man!

Coke
07-15-2006, 09:05 AM
Damn good upper body day dude, really changed things up during this summer.

McIrish
07-15-2006, 09:36 AM
Hell yeah Mikey, awesome row work. Hey, about those pull-ups... I've heard (perhaps untrue) rumors that it's bad for rotator cuff/neck (can't remember which) to do pull-ups behind your head. Any thoughts on that? Maybe I should consult Dr. Built first.

KingWilder
07-15-2006, 10:13 AM
Mike, Coke, Irish Thanks as always...I love how much I can do when I hit up the gym now.

I'm not sure about the rear pull-ups (I looked up the right name haha). I've heard similar things about behind the neck lat pull-downs which to me would suggest that maybe they could be also. I've never had rotator problems though and for a year wide grip pull-ups and upright rows were a staple of my regimine (they're supposed to be bad on rotator cuffs too).

but yeah, maybe I should ask Built haha

KingWilder
07-17-2006, 02:50 PM
oops haha

My goal was to eat 2800 calories for the past week and see where I was at this morning...I ended up gaining 3.8 lbs (because my cals were higher than 2800):

Past Week Avg:
Total: 3183
Fat: 117 1051 34%
Sat: 42 378 12%
Poly: 8 76 2%
Mono: 20 184 6%
Carbs: 271 957 31%
Fiber: 31 0 0%
Protein: 272 1088 35

I really wanted to do a slow bulk so I'm going to try for 2800 cals again this week and see where I'm at again next Monday.

Current Weight: 171.6

McIrish
07-17-2006, 03:45 PM
Nice work on the slow bulking, Mikey - keep it up!

KingWilder
07-17-2006, 05:10 PM
Irish Thanks, still gaining too fast IMO, so I'm gonna try and slow it down...I have plenty of time to gain 30 lbs, so no need to rush.


Squats
135x12
135x12
185x8
205x6
205x6
205x6
205x6
135x10
*I finally feel comfortable with my form at heavier weights, hopefully, these numbers will skyrocket*

GMs
135x8
135x8
135x8

Low Foot Placement Leg Press
3ppsx12
4ppsx12
4pps+20 x 12
4pps+20 x 12

Calf Press on Leg Press Machine
3pps+20 x 12
3pps+20 x 12
3pps+20 x 12

Leg Curl
(single leg, 60x8)
130x10
130x10

Back Ext
BWx15

Goodwinm
07-17-2006, 05:15 PM
dam nncie everything man! and congrats with the 4lb increase in BW :)

Hope for another 4lb next week man.

Coke
07-18-2006, 05:27 AM
At least you know how to bulk very well, I'd say go for it - you're playing it smart and taking your time with it.

Pretty good session there bro.

KingWilder
07-18-2006, 06:03 PM
Mike, Coke Thanks as always fellas...I'm really just impressed with the amount of volume I can do now that I'm bulking...I feel great

BB Bench
135x12
155x10
175x6
175x6
175x6
175x6

EZ Bar Curl
70x8
70x8
70x7

EZ Bar Skulls
80x8
80x8
60x12

BB Seated Mil. Press
95x8
95x8
95x8

BB B.O. Row
135x10
135x10
135x10

Dips
BWx12
BWx12

DB Press
55x9
55x9

DB Shoulder Press/Lateral Raise Superset
35x8/15x10
30x8.5/15x10

DB Curl
30x10
30x10

Pull-ups
BWx8

Coke
07-19-2006, 05:29 AM
More food means more energy, super amount of work done with reps...great straight sets man.

KingWilder
07-19-2006, 12:53 PM
Thanks Coke, I just feel like I'm finally training properly and doing enough volume to cause some good hypertrophy...unlike my last bulk

Goodwinm
07-20-2006, 07:29 AM
excellent volume on bench man! and super to see mill presses. Keep this awesome **** up man!
Excellent rowing dude! 135 x 10(x3) is awesome!

McIrish
07-20-2006, 03:04 PM
:withstupi Damn you bulking mofos and your bench strength! Haha, gimme another few months of eating like a hoss and I'll catch up!