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Michael Gorton
06-10-2006, 11:11 AM
I have another journal, but I am switching my routine. The 5 x 5's are just too much volume for my knees right now. I have also switched my log in name from Gordo, to my real name, so I figured a new journal was justified. I have been debating how I want to train and right now I am planning on lifting three days a week each workout centered around one of the big three. Kind of a Westside approach, one max exercise followed by work for weak points. Most likely have a fourth day devoted to form/speed. I am also going to start implementing the WOD's from Crossfit on my non lifting days to improve my GPP. Non of this is set in stone as I change my plan regularly, but this is where I am going to start. Any suggestions are welcomed.

Workout
Deadlift (Sumo)
135x5
225x5
275x5
315x5
365x5
385xmiss

DB Rows
90x6x3 sets

Pullthroughs
100x8
130x8
150x8

Back Extensions
BWx10x3 sets

Pull ups
BWx5x3 sets

First time ever doing Sumo's and I love them. Really felt good on my knees and much more powerful. Missing 385 was a form issue rather than strength. I was messing with my stance and was a little too wide and my hands a little too close. The bar started to swing around on me so I just set it down instead of tweaking something. The rest of the workout was good and I finally know how to do pull throughs thanks to kevin.

Saint Patrick
06-10-2006, 11:39 AM
Good luck w/ the new routine.

drew
06-10-2006, 11:43 AM
Looks good Mike. You should be able to do 405 for a single.

Michael Gorton
06-10-2006, 01:34 PM
Saint Patrick- thanks man. I'm sure my numbers will go up and look better in a few months.

Drew-thanks for the advice. I was thinking about a routine like you mentioned in your journal and that is what I will do. My squats and deads are so low right now that I need to just focus on them and work my weak points on bench. That's low now too, but comes up quickly when I start working heavy.

drew
06-10-2006, 01:37 PM
Sounds good. I'll be keeping an eye on your journal and help you tweak things if needed.

Michael Gorton
06-10-2006, 01:44 PM
That would be great. I followed Westside before and I know I did a lot wrong with my squat work. My bench shot up, though. Don't hesistate with comments/criticism whatever you want to contribute. I haven't been able to squat heavy since ACL surgery and have only deadlifted about fifteen times since having it done. With enough effort I know I can get them back up to where they should be.

Michael Gorton
06-12-2006, 03:15 PM
ME Bench
Close Grip Bench
225x1
275x1
315x1
335x1
345x1 - smooth

Going to my gym later tonight to finish my workout. This was done at a high school gym so I knew I would have a good spot. Think I had more, but I had to supervise after the last set. Will post the rest later tonight.

Rest of workout
Rope Extensions
130x8
140x8
140x8

Seated Rows
160x8
160x8
160x8

Lying DB Extensions
30x8
30x8
30x8

Light Shoulder raises, front and side. RC work. Overall decent workout. The Y was packed and I couldn't wait for equipment (daycare only open so late).

McIrish
06-12-2006, 06:03 PM
damn, really solid bench and deads, Gordo/Mike. I'm sure the #'s will fly up once you get into the routine, too.

Michael Gorton
06-12-2006, 06:15 PM
McIrish- Thanks man. I really think this will be a solid routine, just need to keep reading about Westside.

drew
06-12-2006, 08:28 PM
Solid bench session Mike.

KevinStarke
06-12-2006, 09:03 PM
Real strong closegrips man awesome workout.

Michael Gorton
06-12-2006, 09:26 PM
Drew and Kev- Thanks guys. 20 pounds off my PR, but it's getting there. I think I had some left, but my shoulders were aching. Congrats to both on the PR's. I think I might have to get a shirt pretty soon.

Michael Gorton
06-13-2006, 08:19 PM
Rest day

Did some light cardio. I also did some static stretches, pretty much a lazy day. My fiance is going to buy me a bench shirt for Father's day, no clue what to get. I don't want to dump a lot of cash on one, but I don't want to go too cheap either and not use it. Suggestions? I was thinking about a Rage, pretty cheap and I hear they are solid.

Michael Gorton
06-15-2006, 09:21 AM
I've decided to follow the Westside template and have two ME and DE days instead of just one DE day. The next two weeks will be hectic. Between classes and a new job, my schedule is full and the gym is only open until 9. I might not get the right amount of days in between DE and ME work, but it will get done. It shouldn't make a huge difference for two weeks, then class is over until the Fall and I can get into the gym easier.

DE BENCH
Speed Bench
185x3 for 10 sets

V-Bar extensions
150x8
150x8
150x8

Barbell Rows
225x6
225x6
225x6

Incline DB
90x8
90x8
90x8

Reverse Curls
75x8
75x8
75x8

AB and Forearm work. RC work with a band and 5 pound db's. Shoulder hurt today after bench, so I took it lighter on inclines than I wanted to. Still sore, no clue what I did. Started to work on my arch, I have none. I think I could fit my fist under my back, that's about it. Hips were too tight to get my legs under me anymore and really arch up. I also worked on bringing the bar down lower and not across my nipples (how I have always benched). I think making that change and working on my arch will really boost my bench. Still debating on a shirt, pretty sure I will get a Rage and go from there.

Coke
06-15-2006, 10:42 AM
Good luck Mike with this new thing, program looks great...no doubt you can take it on despite the hectic schedule.

Michael Gorton
06-16-2006, 11:49 AM
DE Squat

Speed Squat (low box)
135x2 for 10 sets.

SLDL
225x4
275x4
225x12

Seated Cable Rows
160x6
160x6
160x6

Back Extensions
35x8
35x8
35x8

Quick workout. Knee was feeling tight on the walk to the gym, but felt good after a few sets. SLDL's felt good, but my grip slipped on the bar with 275. Bars at the gym are all pretty smooth, so I just went higher reps with 225. Extensions were light and I focused on really stretching and contracting hard. Overall pretty good.

CoCoa- thanks a lot. I am confident with a little help from the people on here my routine will go well and I will see nice results in a few months. A few of those chocolate bars wouldn't hurt.

Coke
06-19-2006, 05:27 AM
Nice job in here dude.

drew
06-19-2006, 08:09 PM
Looking good Mike, but don't neglect the heavy ab work. It's key if you want to squat big weight.

Michael Gorton
06-19-2006, 09:46 PM
Another rest day- Was supposed to lift, but work went later than it was supposed to. Wrote my half hour presentation for class and left for school. By the time I got home the gym was closed. I have tomorrow off so I will get in my ME upper. Days are messed up and I am going longer than 72 hours between DE and ME work.

Drew- I have been doing my abs, just not as heavy as I should. Usually do some weighted declines, cable crunches, but I definitely need to go heavier.

Coke- Thanks man.

Michael Gorton
06-20-2006, 10:11 AM
Good workout

GM's
135 x 3
185 x 3
205 x 3
225 x 1
245 x 1
260 x 1 (15 lb PR)
275 x 1 (30 lb PR):hump:

Decline situps (BW+)
25 x 8
35 x 6
35 x 6

DB Rows
95 x 6
100 x 6
100 x 6

Pull throughs
110 x 8
130 x 8

Reverse Curls
85 x 8
85 x 8
85 x 8

Zercher Squats?
135 x 8
135 x 8
135 x 8

Overall a good workout. Was going to do ME Upper, but I haven't done heavy lower in awhile. I also didn't have anyone to spot me on my upper work. GM's felt light today, no clue why. Form was pretty tight, but I think I might have been bending my knees too much. Could still feel a big stretch in my hamstrings. I think I could have gotten ten more pounds, but there isn't a squat rack at my gym. Just a station with staggered pins. Didn't want to go to the ground face first with 280+. Not sure if what I did were Zercher's. Held the bar across my upper abs and squatted. No matter what they felt good on my legs. Best workout so far. :strong:

KevinStarke
06-20-2006, 10:34 AM
Congrats on the GM PR's man GM's are the ****.

Michael Gorton
06-20-2006, 04:51 PM
Kev, you asked in Drew's journal why my lower lifts were weak. You asked me that in my old journal too. No offense taken whatsoever either, I don't think you're a dick. I had ACL surgery two and a half years ago. My squat was pretty good at that time, didn't deadlift at all. I just can't get the strength back. Each time I start to gain, I hurt my knee again. There is still something wrong with it, but the MRI doesn't show anything. Doesn't help that I have two screws in my knee that blurs the picture. It also doesn't help that I am reckless and do things I shouldn't be. Hopefully I will catch up to you and Drew and then pass both of you. HAHAHAHAHA. My bench is garbage too. I did more at 18 and 180 pounds than I do now.

drew
06-20-2006, 07:06 PM
Mike, you're wrong. Kevin IS a dick. :D

Have you ever tried doing terminal knee extensions with bands? They're great for strengthening the joint without stressing it. Sled dragging will probably also help you tremendously.

Michael Gorton
06-20-2006, 09:19 PM
Drew- I did band work right after the surgery. I occassionally still do, but probably should more often. Sled dragging is something I definitely want to start. I can't do too much or my arthritis flares up. Nothing crippling, but enough to make me back off.

Coke
06-21-2006, 05:34 AM
Wish you the best, go ahead with it and in time you may pass them dudes up, lol - :D ...great GM's pr's!!

Michael Gorton
06-21-2006, 07:54 AM
Cocoa-thanks man. If I ever want to compete and actually compete not just show up, I will have to catch up to them. Good motivation reading others journals, yours included.

Goodwinm
06-21-2006, 08:05 AM
Nice journal going on here Mike!
Great PR on those GM's!! Awesome stuff!!

Michael Gorton
06-21-2006, 10:15 AM
DE Bench

Speed bench
185 x 3 x 9sets (3 grips)

V Bar extensions
175 x 8
175 x 8
175 x 8

Single arm extensions
70 x 8
70 x 8
70 x 8

Lateral Raises
20 x 8
20 x 8
20 x 8

Kevin Benches (185 for as many reps)
185 x 30

Decent workout, quick. Abs hurt like a muthafuga from yesterday. Thanks Drew. Shoulders were tight the entire workout. Was hoping for 35 on the kevbenches, but I didn't have spot and was burned out after 30. Next time. Mediocre, light workout.

Michael Gorton
06-21-2006, 10:20 AM
Goodwinm-thanks a lot.

McIrish
06-21-2006, 10:50 AM
i would probably give my right arm to do 185 on the bench 30 times in a row... then again, i wouldn't be able to bench if i did that... ohhh what a quandary.

solid benching gordo!!!

Michael Gorton
06-21-2006, 11:11 AM
McIrish- Gotta remember I weigh 220. Not that impressive benching 35 pounds less than I weigh for reps. Still, I beat Kevin! I've done 225 for 20 in the past, but my stamina is horrible now.

Coke
06-22-2006, 05:28 AM
Wow, Kevin Benches up in here, lol - :D ...good job on them and the speed bench using different grips, fine effort.

Stumprrp
06-22-2006, 06:07 AM
nice benchin homes

Michael Gorton
06-22-2006, 02:55 PM
Cocoa- Never would have done 185 to failure if it weren't for Kevin, had to name them after him.

Stumpy- Thanks bro. 250 for 20 reps on squats? Did I read that right? Impressive.

Michael Gorton
06-22-2006, 03:07 PM
First full day at the new job. Landscaping business so being outside is nice, but tiring. I am realizing how out of shape I am and hoping working outside ten hours a day six days a week helps with that. Will probably mess with my strength for a few weeks, but if I drop some fat it will be worth it. The luv handles are getting out of control and really suck because that is where all of my fat is. I would look like a pear if I didn't have wide shoulders. Really thinking of doing the comp with Drew and Kev in a few months. If I do I want to be down to 198. If I can do that and learn a shirt enough to get some pounds, I think I will atleast finish in the middle and not get too embarassed.

Also looking for some advice. The job I am working at is probably going to be spreading mulch, planting trees and that type of thing. I could get another job with a different ladscaper just mowing. Money would be close, possibly more at the mowing only job. Overtime would be available at both to make for a low hourly, but it's cash at the mower only. I would jump to the mow job in a heartbeat, but I got the other job because the dad of one of the kids I coach in football is a big dog there. He pulled some strings, but he didn't ask for any favors, they needed the help. Not really sure what to do. Quit after one day, or just stay there.

Stumprrp
06-22-2006, 03:44 PM
Id go where the best money / enjoyment is dude, hit up the mower job if you can, landscaping is killer. Yeah you read that right lol i have good leg endurance, going for 255 x 20 tomorrow.

Coke
06-23-2006, 05:34 AM
That can be a difficult call because money talks and bs walks as they say, but I'd stay where dude got you in.

Gonna have to bring the fluids along with you though, drink plenty of water, also protein drinks during the day to help.

Michael Gorton
06-23-2006, 04:17 PM
Decision was made for me. The job I am at will work with my schedule so I can go to school and coach football in the Fall. Other place wouldn't. Probably would have just stayed regardless. While the money is bad, I will get hired back next year and still be able to get my Master's done. Thanks for the advice boys. Today wasn't a bad day. 10 hours of work, all planting different stuff. Neck is all burned up. Today is supposed to be my ME upper, but I have to watch the baby tonight so I will have to make it up tomorrow. Drank over a gallon of water today. A big benefit will be that next week I start hard scaping (break walls....) and will be working with heavy equipment. Get a good workout during the day and then another in the gym. Really hoping I can drop a good twenty pounds this summer. Thanks again Coke and Stump.

Stumprrp
06-23-2006, 04:22 PM
good decision Mike! glad you are enjoying the new job, yeah man the weight will come off like hell doing that kind of work, best of luck.

Michael Gorton
06-26-2006, 06:55 PM
Going insane. The Y has started their summer hours. They close weeknights at 8 and weekends at 3. Couldn't go Friday because I stayed home with my son. This weekend I had a football camp, 7 on 7 passing camp, that I had told the kids I would go to. We played horrible and on Sunday threw our last game. We couldn't win the tournament anymore so the Varsity coaches decided to play all of the younger kids and just go home. Myself and the head JV coach were very pissed off about it. I don't like going into any game with the mindset we can't win, might as well not try. By the time I had gotten home on both days, the gym was closed. Today I worked until 3:30 and had to go straight to class. Gym was closed again by the time I got back home. Last class is Wednesday so that will help. I'll be working ten to twelve hours a day, but atleast the gym will be open when I get done. I am also going to be running the lifting program for the football team so I will be able to lift then if I have to. I feel like sh!t not going to the gym in four days.

Michael Gorton
06-27-2006, 03:17 PM
ME Bench

Floor press
135 x 3
225 x 3
275 x 1
295 x 1
315 x 1

Barbell Rows
225 x 6
225 x 6
225 x 6

Close Grip
225 x 8
275 x 4
275 x 4

Reverse Grip cable extensions
130 x 8
140 x 8
150 x 8

Hammer Curls
55 x 6
55 x 6

Flat DB bench
100 x 6
100 x 8
100 x 8

Bleh:( Not one to brag about. Need to warm up better and really start working my RC's.

Stumprrp
06-27-2006, 03:49 PM
looks like a fine effort to me mike!

drew
06-27-2006, 07:39 PM
Definitely warm up the RCs more. A couple more sets of 3 on those floor presses would be a good idea.

Solid effort anyway dude.

Michael Gorton
06-27-2006, 07:50 PM
Stump- Thanks bro. Just didn't feel it today, but you can't have great workouts each time.

Drew- I have been doing a great job of warming up before I lift and then a lot of RC work after, but today I was just out of it. I have only floor pressed once, so I jumped too quickly on them. I definitely need to go in smaller jumps and stick with three longer. That has always worked well for me, but today I was just off. Many reasons why, none good enough for not following my progressions better. I had a lot left after 315 too, but was so off I just moved on. Thanks for the tips again man. They really help me to tune up my workouts.

drew
06-27-2006, 08:06 PM
Sometimes it's not a bad idea to just stop when you're not feeling right.

Michael Gorton
06-27-2006, 08:13 PM
Just felt off. Don't know if it was my form or because I had such a bad warm up, but the floor presses were horrible. Lot of stress on my shoulders and they just felt extremely heavy.

Michael Gorton
06-29-2006, 07:18 PM
ME Lower

Squat
135 x 3
185 x 3
205 x 3
225 x 3
245 x 1
275 x 1
295 x 1
320 x 1 (current PR):mad:

Good Mornings
135 x 6
135 x 6
135 x 6

Leg Curls
90 x 8
90 x 8
90 x 8

Cross Pulldowns (sit in middle of calbe extension and do pulldowns, look like a cross, can't remember real name)
60 x 8
80 x 8
80 x 8

Band work for my knee I will call them Drew extensions. Three sets of ten. OK workout. Squats were going great until 295 and then I hit the wall. Maybe too many warm up sets, not enough rest or I'm just weak at squats:idea: . Was going to quit, but decided to try 320. Wasn't atf like the rest, but low enough to count. Not happy with it, but it's getting better. I think my form is way off, I feel it all in my quads and not in my hamstrings or ass. I sit back good and keep a good arch, but something is wrong. I know I need to really start hitting my hammies hard. Thinking about adding some 20 rep sets, very light on one day a week. Start at 135 and slowly move up. I have done them before and blew up on my squats. Just an idea, thoughts anyone?

drew
06-29-2006, 08:34 PM
Squat onto a box and concentrate on pushing your ass back. Don't even think about bending your knees until the motion of your hips forces them to bend.

Goodwinm
06-30-2006, 02:42 AM
i would probably give my right arm to do 185 on the bench 30 times in a row... then again, i wouldn't be able to bench if i did that... ohhh what a quandary.

solid benching gordo!!!lmao man

Coke
06-30-2006, 07:39 AM
Both ME days were very nice guy...got plenty of big moves taken care of.

Michael Gorton
06-30-2006, 05:00 PM
Coke- thanks man. Trying to get the basics down again and then work on some things.

Drew- I will do that. I think I am going to rotate my ME lower work. Deadlift variation, gm, squat variation, gm, repeat. That way I am still getting in a lot of GM work, but can work on the lifts too. What do you think? I am pretty lost with my lower work right now. I really need to work on the actual form for deads and squats, but I think I should be doing some good post chain work too.

drew
06-30-2006, 05:04 PM
GMs are great to work in and do a lot of them. You should probably be training a heavy box squat for a max triple or single once every 8-12 weeks and the same with a full ROM deadlift. My standard (when I follow it) goes week 1: 3RM GMs; Week 2: 3RM or 1RM box squat; Week 3: 1RM concentric GM; Week 4: Deadlift variation; Deload on Week 5 and then come back to it.

Goodwinm
06-30-2006, 05:07 PM
some solid work goin on in here man! real good stuff!

Michael Gorton
06-30-2006, 07:02 PM
Drew- I will follow closely to your schedule.

Goodie- Thanks man.

Michael Gorton
07-02-2006, 12:31 PM
DE Bench

Speed bench
185 x 3 for 9 sets (3 grips)

Kevin Benches
185 x 25

One arm overhead cable extensions
60 x 6
60 x 6
60 x 6

DB Skulls
30 x 8
30 x 8
30 x 12

Pulldowns
200 x 5
200 x 5
200 x 6

Light shoulder and RC work.

Decent enough. Shouldn't have done the Kev benches after speed work, but felt like doing them so I did. I really need to find a new gym. I am getting so pissed at the Y lately. 99% of the time people don't bother me, but the last few times I have been getting annoyed. Typical gym things, but they are driving me crazy. Just the wrong atmosphere for me. I need a hole in the wall gym with a lot of plates, the bare essentials for equipment, loud music and gym rats who just lift massive amounts of iron. I need to save my money up and build my own home gym.

WBBIRL
07-02-2006, 12:58 PM
Decent enough. Shouldn't have done the Kev benches after speed work, but felt like doing them so I did. I really need to find a new gym. I am getting so pissed at the Y lately. 99% of the time people don't bother me, but the last few times I have been getting annoyed. Typical gym things, but they are driving me crazy. Just the wrong atmosphere for me. I need a hole in the wall gym with a lot of plates, the bare essentials for equipment, loud music and gym rats who just lift massive amounts of iron. I need to save my money up and build my own home gym.

Thats basically the gym I train at now.. save theirs not THAT many plates and you put up with the occasional cardio bunnie and curl jockeys curling in the squat rack.

If you block out everything but whats important (yoru lifting lol) then it wont be as hard.

Michael Gorton
07-02-2006, 03:03 PM
If you block out everything but whats important (yoru lifting lol) then it wont be as hard.

Like I said, 99% of the time that is what I do. I have worked out at a dozen different gyms with the same things going on as now and it has never bothered me. Most of the time I don't even notice the other people and just do my thing, but today and the other day were that 1%. Just annoyed with the guys that sit on benches they aren't using and sneak in on the equipment I'm using and then sit there between sets. Tired of the guys that walk around the gym like they own it. Sick of guys sizing me up each time I walk into the gym. Just venting.:shoot: . Didn't help that I was already in a bad mood and felt weak as hell.

Coke
07-03-2006, 06:16 AM
That is so true, when you get to a certain level some of the other stuff in these facilities can get annoying but you have no recourse on getting sized up though big guy, afterall you're 220lbs at 5'8, lol...nice job nonetheless.

Michael Gorton
07-04-2006, 07:50 AM
Coke- I was just annoyed that day. If people want to eyeball me, cool. I don't go there to make friends, I go to lift. Most of the people in there do a set, talk for ten minutes, do another set and then talk some more. That's great as far as I'm concerned. It's just the last few times the same two or three guys try to stare me down when I walk in. I don't know them and it is comical because they are all older guys. They like to act like it is their gym and their equipment and they are just letting everyone else use it. I have a few things at my dads office building and I think I am going to start doing some days there. Just one day a week maybe, to get away from the Y.

Michael Gorton
07-04-2006, 07:55 AM
I have decided that I need to start dropping some weight this week. I want to go to atleast one competition and I would like to be 198 for it. Work has been great and I have been busting my @ss each day. That alone will help, but I have also cleaned up my eating. I am hoping to drop 1 - 2 pounds a week. I am going to weigh myself each Monday and will change things as needed. I started off at 224 the first day of work. Today I am at 221. A little more than I wanted to drop, but that's alright for the first week. If my strength starts to suffer too much I will take a step back.

Coke
07-04-2006, 09:48 AM
Sweet plan to cut down moderately - even 1/2lb lost per week is nice. Maybe U can find a new gym and leave the Y.

Michael Gorton
07-04-2006, 12:26 PM
CoCoa- I would love to find a new gym, but the Y is it in my area. Would have to drive an hour one way for anything better. It really isn't bad, it was just one of those days. Just need to remember that I am there for me, not there for anything else.

Michael Gorton
07-05-2006, 07:03 PM
Went to my old high school to run the weightroom for the football program. Figured I would lift, but I had to correct so many mistakes I couldn't. I really didn't want to just let the younger kids go and have them doing things wrong, so I just watched everyone lift. Very low turnout. I think there were about six Varsity kids. There were more Modified than anything else. Very discouraging and I imagine the rest of the summer is going to be that way. Did start to close grip, but had to go help with the field work so I just did a few light sets. Going to have to figure out a real routine this week and follow it religiously. Work has been going late and atleast ten hour days six days a week. Great job, but I am spent at the end of the day. I hope in a few more weeks I get my conditioning back up and have more energy at night.

Goodwinm
07-06-2006, 02:07 AM
solid pulldowns Mike! sweeet stuff!

Michael Gorton
07-06-2006, 07:10 PM
F'ed up day. Worked 13 hours and by the time I got home it was too late to go to the gym. Moved a few thousand pounds of brick, so that is something. Feel beat up right now from work and I am just taking the next few days off. Also thinking about just lifting at 5:30 in the morning so I know I get it done. Not really sure right now what I am going to do. I can already see a difference in my arms from work. They are starting to lean out. I know my strength has dropped and I need to eat more during the day.

Goodwinm- thanks man. Pulldowns have been getting better over the last few weeks.

WBBIRL
07-06-2006, 07:46 PM
What exaclty do you do, if its moving bricks all day then freakin props to you.. Id never do that job.

Coke
07-07-2006, 05:25 AM
Doing the early morning sessions may very well work for you, it is gonna take effort at first to set the groove though...there is a real big guy at my gym I've known for a while who thrives on it now, he claims his more recent gains have come from doing the early AM work plus eating and drinking mixes/water all day.

Michael Gorton
07-07-2006, 06:41 PM
Irl- I build patios, walls and that kind of thing for a landscaping company. I am the new guy so I get to move the brick when it's needed. That's not all I do, but it is a big part. Lots of shoveling, measuring, tamping and raking too. Physical labor all day, but that's what I want to be doing right now.

Cocoa- I would have to get up 45 minutes earlier than I do now. I have never done well lifting in the morning, but that looks like my best bet. By the time I get home I am spent and want to see the baby for an hour before he goes to bed. My gym is closed by the time I could get there. Early nights are probably in my future.

Michael Gorton
07-08-2006, 07:39 AM
Dropped three more pounds. Down to 218.:hump: Still feel weaker, but at this point the weight loss trumps strength gain. Tired of having a big belly and getting out of breath when I do things. Going to restart my cardio and most likely change up my lifting. I think I am going to go back to a HST workout. Made great gains on it before and lost weight. I like being able to move big weight, but I have to get in better shape now before I am really overweight. Still looking to add strength to my lifts, just in a different manner. Will most likely hit the gym later today, or tomorrow. With HST I can go to three days a week and have a much easier time getting to the gym to actually lift.:strong:

Coke
07-11-2006, 05:22 AM
Glad to see you reassess things, having a plan and following through is really all that's needed to get the job done.

Con
07-11-2006, 05:34 AM
hey gorton, just sayin hello. I read you have a job, a baby and still workout, I admire that. Atleast I know it can be done, when school starts Ill be juggling a job, school and working out. So its nice to know it can be done.

Well gl with everything, and workin out in the mornin isnt too hard, I got used to it after my first week. So ill be back. Keep going with eveything.

Mike G
07-12-2006, 03:04 PM
Computer is messing up. Had to reset the whole thing, still screwed up. Can't remember my password, so I am using this name again. Can't even get a new password for michael gorton because the email I used is no longer in use. This will be my last post for a few weeks while the computer gets fixed, atleast presario is paying for everything to get done. Haven't been to the gym in about a week, starting back up tonight.

Coke- Thanks a lot man. I really like Westside and feel like I am making good gains, but right now I need a different approach. Atleast until the summer is over and then I will go from there.

Con- Thanks for dropping in. I'm sure you will be able to manage your schedule when school starts back up. I just started my Master's program and can't wait to be done with it. Good luck.

Mike G
07-12-2006, 07:03 PM
Workout

Flat Bench
275 x 8

Cleans
185 x 8

Squat
185 x 8

Standing militaries
185 x 6

Barbell Rows
225 x 8

Shrugs (straps)
405 x 8

Pulldowns
200 x 8

Dips
BW + 60 x 8

DUN- done

Happy with some, unhappy with others. Overall decent. Bench felt heavy, especially in my shoulders. First time doing heavier cleans in a long time but they felt really good. Was out of breath at the end of the set. Just a starting point with squats. I am walking a fine line between going too light and doing enough to make gains without getting too sore. This was too light so I did them rapid fire without resetting at the top. My legs always get fried when I go heavy and I can't afford to not be able to walk for work. The rest of the workout was decent. I have decided to start lifting when I run the weightroom for football. There are other coaches there who can watch the kids when I am doing a set. I was still able to catch some bad form and correct it, so I don't see a big problem with lifting then. That way I can still sleep until 6 and spend time on off nights with the baby. Most likely my last post until I get my computer back, about to be put into the box. Hope everyone gets strong as hell in the next two weeks and stays healthy.:hello:

Coke
07-13-2006, 06:11 AM
The master's program means big money later on, hang tight with it Mike. Smart way to train while you're already in the weightroom that way, it's too convenient not to - gonna keep getting better all the time dude.

Stumprrp
07-13-2006, 07:18 AM
nice full body run through mike

drew
07-13-2006, 09:57 AM
Nice session there Mike. Keep lifting heavy!

Mike G
07-14-2006, 06:14 PM
At my parents because I am psyched! and wanted to post my workout.

Deadlifts
275 x 8
315 x 1
375 x 1 (PR)
400 x 1 (PR)

DB Rows
100 x 8

Good Mornings
135 x 8

Close Grip
225 x 8

Side Laterals
35 x 8

So pumped about Deadlifts. Did my 8 rep set and decided to do 315 to see how my speed was. That felt heavy, but I wanted a PR. Hit 275 for a ten pound PR. That was light and I added some more weight. Looked at the bar and I had 395 on. Had to find some 2.5's and nailed 400. I know it's not big weight, but it's big for me. Everything felt smooth. My form is much better now with Sumo's and this is the second time I have done them that way.

Coke- You're right as usual, way too easy to lift when I am there and this is a much better gym for me.

Stump- Thanks a lot bro.

Drew- That 400 was for you. I know it's not Drew heavy, but's it's Mike heavy and that's all I've got right now. Still looking to get stronger, but I need to do it a little bit differently right now and hopefully drop some weight at the same time.

drew
07-15-2006, 12:14 AM
Mike heavy is good enough. 2 prs is great by me man. Good work.

Goodwinm
07-15-2006, 02:55 AM
Some solid pogression in here man throughout. Stick with it dude!
225 x 8 on BB rows. Good stuff man.
super PR on the deads aso!

Coke
07-15-2006, 09:18 AM
Proud of you big Mike, pulled off the hot deads pr at 400lbs.

Con
07-15-2006, 02:35 PM
Gj on breakin 400. I wanna see my max soon, so its nice to see pr's.

Mike G
07-22-2006, 03:15 PM
At my parents again. My computer was sent back to me and now doesn't work at all. Getting fixed Monday. Have worked out three times since last post. All good workouts, still messing with my routine. Last nights workout went like this

Deadlifts

135 x 8
225 x 8
275 x 4
315 x 1
375 x 1
405 x 1 (PR)

Incline Bench
225 x 12

Barbell Rows
245 x 8

Squats
225 x 6

That was it. 405 was tough and I won't max them again for a month atleast. Everything else was smooth and felt good. Surprised myself on inclines and how light 225 felt so I just kept going. Worked a lot this week (about 60 hours) and it has been hot in NY so I am keeping my sessions quick and low volume. I am going to start alternating two full body workouts this week. While my workouts have been good, I have been losing focus on my routine when I watch the football players and end up missing lifts I had planned on doing. I also set a new current PR on bench this week at 370. Still 30 away from my all time, but it's getting closer.

Mike G
07-22-2006, 03:17 PM
Drew, Goodwinm, Cocoa, Con
Thanks a lot guys. Nice to pop in here and see support.

drew
07-22-2006, 03:25 PM
Way to go on the DL PR. Something about 4 plates just makes you feel like you're starting to hit the big boy weights.

Coke
07-24-2006, 05:27 AM
Doing super with your deads and bench bro...tweaking the program will work, the whole body thing ain't bad at times.

Stumprrp
07-24-2006, 06:31 AM
nice man 4pps is a huge milestone

Mike G
07-24-2006, 05:01 PM
Drew- 4 pps was nice. Really feel like I am starting to break into deadlifts. Form feels much better and I think it is my new favorite.

Cocoa- This will be a month long experiment in my training. I have done HST before and had great results. Albeit, I tweaked the workload and was going closer to failure than they recommend. I am debating two different workouts and only lifting twice a week. All compound lifts and heavy each workout. Curious what will happen. I have always been lucky and gained strength "easily" and want to see what this will do.

Stump- Definitely felt nice to get 4 plates.

Mike G
07-28-2006, 09:03 PM
Workout

Clean and Press
185 x 4

Squat
225 x 10

Bench
225 x 20

Horrible week in terms of lifting. Still figuring out what I am going to do. I think I am going to follow the HST workout closely for the next month and then get back on Westside. Squats felt really good for the first time in a long time. Bench surprised me. Just a quick workout.

Coke
07-29-2006, 07:51 AM
Anything we do with these weights beats doing nothing at all...session was basic but looks good Mike, stay on it man.

Mike G
08-04-2006, 08:28 PM
No excuses, haven't worked out since last week. Did get busted up last weekend at a party. Boozed up all day and then went back to a friends house. Started wrestling with a very good wrestler. His brother jumped in and I had them both tied up. Next thing I know I am in the air and then I see the patio. A hard concrete patio, face first with a loud thump. Push one kid off me and start grappling with the other one. Then I see the blood on the patio. I think to myself, self where is this blood coming from. Then I see my shirt is covered in blood. Then a girl hands me a towel and tells me to put it to my nose. Haven't had a bloody nose in a long time. Busted my lip open, real wide. Took a few minutes to stop the bleeding. Took a few more to calm down and not kill the brother. The next morning I find the real problem. No skin on my knee. To the point that it still hasn't scabbed over and looks like I am going to have a nice scar. The next night I get the lowdown from another guy who was there. Tells me that me and one kid are messing around and then the brother jumped in. First kid picked me up in a firemans carry and was putting me back down when the brother slipped and fell. I had him in a headlock and we all went down. As I fell I pulled his head out of the way and tried to brace myself, but he had my arm. He told me that night he had wrist control, almost broke him in half. Basically I ate the patio because I pushed him out of the way. He still hit his head, but I wasn't on top of it. I guess it was really loud and no one knew how I got back up. Fun stuff. Did bench tonight, not a great effort. Time to get myself back in gear and lifting heavy again.

Bench
275 x 8
315 x 1
345 x 1
375 x miss

The 375 was a bomb. Took too long between sets. Arms flared too much and I got buried. Expected it after I unracked it, but I already had it over me. Figured I might as well try. Not posting for awhile, but I will be reading the site. I came to some realizations the last few days about lifting and my effort. I realized that I am wasting any potential I have in powerlifting. I lift less now than I did at 19 when I was forty pounds lighter. Now, I'm not saying I have the natural talent to be the best powerlifter ever, but I know I have some natural ability that I am not using. I have always been very lucky and gained strength quickly (compared to most) when I work at it. My goal isn't to win competitions, but to achieve the most I can from lifting. I realized that I preach to the kids I coach about lifting and then sit my lazy butt in the chair at night. I realized that I am getting more and more out of shape and I don't want to be the fat dad that can't play with his kid in a few years. I am using that as motivation to hit my potential and be proud of what I have done, instead of disappointed with my total lack of effort. Thanks to eveyone who has posted here, it really mean a lot.