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Mike G
01-01-2007, 10:34 AM
It's been four months since I last posted. In that time I have worked out on and off. Now I am laid off for the next two or three months and have a lot of spare time. I need to get back into good overall shape while trying to add some weight to my lifts.

Speedbag- fifteen minutes

Cleans
155 x 6
155 x 6
155 x 6

Incline Bench
255 x 6
255 x 6
255 x 6

Core work
Planks 3 sets for time
Supermen 3 sets for time
Crunches

Overall a decent workout. Cleans were fast and more for technique. Bench was good. Speedbag was awful, but I haven't used in a long time. I still have to do cardio later today and heavy bag work. I am also working on putting a pull up bar in. At some point I want to buy a power rack, but the cheapest I can find is close to four hundred. Weight was 220.

Stumprrp
01-01-2007, 10:39 AM
whatup mike? SOLID incline bench

Mike G
01-01-2007, 05:21 PM
Twenty minutes on the elliptical. Heavy bag and speed bag. Feels good to use the bags again.

Stump- checked out your log, getting real strong bro. Great job.

Mike G
01-02-2007, 08:34 AM
Twenty two minutes on the elliptical. Static stretching. Thinking about doing the Crossfit WOD as well from now on. I have ten extra hours each day now that I am laid off. Most of it will be spent with my son, but I still have a lot of time to workout. Also thinking about incorporating sandbags into my routine. Other ideas are welcomed and encouraged.

Mike G
01-03-2007, 02:47 PM
Deadlift
135 x 10
225 x 8
275 x 5
315 x 5
365 x 1
385 x 1

Twenty pounds off my PR. Not bad considering I haven't done them in about three and a half months. Still not very good, but it's a new starting point. These were also with a regular stance and my previous 405 was sumo. They actually felt good regular and I am going to stick with that for now.

Mike G
01-03-2007, 03:45 PM
Put the pull up bar in. Two metal brackets drilled into floor joices with a thick bar sitting between them. Works for now and will definitely work my grip. Now if I could only do pull ups.

Stumprrp
01-03-2007, 05:28 PM
nice deads mike

Mike G
01-05-2007, 08:43 AM
Close Grip
255 x 3
265 x 3
285 x 2 :bash:

Squats
135 x 20 :whiner:

Worked form on close grip after my sets. Elbows are flaring too much on the way up. 285 was a good weight and I think I could have gotten three, but no spot. Didn't want to be pinned in the basement until my girlfriend missed me, would have been a long time.

Mike G
01-06-2007, 12:08 PM
Barbell Rows
255 x 3
255 x 3
255 x 3

Some speed bag and heavy bag work. Rows were pretty strict. I am going to start 5x5 this coming week. I think that is my best bet at this point. WOD on my off days, possibly on lifting days as well. Diet and cardio this week.

Mike G
01-07-2007, 02:48 PM
Played tackle football for the first time in years today. It was against a bunch of guys I coached the last few years who are playing in college (DIII). It was definitely an eye opener, as I am in very bad shape. Held my own though and it was more fun than I expected. Imagine I will be sore tomorrow. Clean eating and full routine start tomorrow, so tonight I binge.

Mike G
01-09-2007, 06:23 PM
First day of 5x5. This time I read an article and realized I have always done it wrong according to this routine. Only the last set of the 5x5 is heavy, the other four are buildups. I imagine this change will really help add some strength without burning out.

One mile on the bike

Squat
205 x 5

Flat
260 x 5

Rows
230 x 5

The next four weeks are a gradual buildup to my best set of five for each lift. Today was not very heavy for any lift and I will just skip the buildup since they are all basically warmups. The bench was slightly heavier than I expected, but this is the first time I have flat benched in a few months. Ran some full court basketball afterwards for about two hours. Pretty wooped at the end, but it was nice to play again. Really need to work on my jumper.

KevinStarke
01-09-2007, 06:43 PM
Good looking workouts man, you have good bench strength.

Stumprrp
01-09-2007, 07:23 PM
strong work mike

Coke
01-10-2007, 07:29 AM
Nice start with the 5 x 5, you'll be raising up past previous levels in no time...great seeing the efforts again.

Mike G
01-10-2007, 08:16 AM
Kevin- You say that everytime you read one of my journals and it is always appreciated. I was glad to see you aren't stopping altogether, just a change.

Stump- Thanks bro, not a real heavy day. Still a nice start.

Cocoa- I hope so. Thanks for stopping in.

I actually feel pretty good today. Figured I would be sore from basketball. Core work today and hopefully more basketball. I would much rather play b ball than sit on a machine for cardio.

Mike G
01-11-2007, 06:36 AM
Yesterday

Bike
10 minutes

Decline situps
3x8

Medicine Ball twists
3x8

Box Jumps
3x8

Was going to do more, but there was open gym. Decided to play basketball again, played for an hour and a half. Diet has been better, but still needs work. Had to finish off some ice cream last night and now that it's gone I don't have to worry about it. Weights later today.

KevinStarke
01-11-2007, 07:30 AM
Well you've got some awesome pressing strength man especially that incline. Incline benching 255 for sets and reps is awesome, I dont think i've incline bb benched in years.. I definitelly wouldnt quit lifting, I just need to switch things up a bit plus I think with some better conditioning I could push my lifts further then they were stalling at before hand.

Mike G
01-11-2007, 07:36 AM
Kevin- I'm going to be keeping a close eye on your journal. I want to start incorporating much more plyo/agility/mobility work into my routines. More than likely lift three days, do that two to three days. Any tips would be appreciated. I have done a bunch of reading and I really want to incorporate other types of training into my routine. Start becoming more functionally strong.

Coke
01-11-2007, 07:38 AM
Good work with the miscellaneous training and basketball Mike.

Mike G
01-11-2007, 07:39 AM
Coke- Thanks a lot. Trying to use different methods than I have in the past. It was a real easy day, but a start.

KevinStarke
01-11-2007, 07:48 AM
Plyo's are real fun and im real excited to start doing bag work, sprints, swimming, agility drills, etc... once I get out to San Francisco. I'm still trying to figure out what agility drills I wanna do.

Mike G
01-11-2007, 03:57 PM
Squat
165 x 5

Deadlift
300 x 5

Standing Militaries
170 x 5

Overall pretty good. Deads felt very light and I think my form is getting much better. Militaries felt very good and were all to chest. My squat feels way off. Too much emphasis in my quads and almost nothing in my glutes and hammies. No clue what I am doing wrong. Before I had my knee worked on I always felt it in my hammies and glutes. Since, very little. The only thing I know is that I go deep, below parallel. I would post a vid, but I have no idea how to put one up. Advice is welcomed as always.

Coke
01-12-2007, 04:40 AM
Improving your form on deads is always sweet...nice job though very brief with just one set each movement.

Mike G
01-12-2007, 09:00 AM
Cocoa- the 5 x 5 routine I am following has four warm up sets and then only one heavy set. I don't see the point in writing down all of the lighter sets, so I just post the last set. Pretty much twenty or thirty pound jumps to the final weight. I am also on a buildup to my predicted max 5, so the weight is still pretty light on everything. This goes for three weeks and then I start hitting my heavy failures. I am actually following the plan this time and not starting out with my heaviest weight. Hopefully this will let me make some nice gains, while trying to lose weight. Thanks for stopping as always.

Mike G
01-12-2007, 04:52 PM
Bench
135 x 5
165 x 5
205 x 5
230 x 5
270 x 3

Rows
135x5
170 x 5
185 x 5
205 x 5
245 x 3

Today was a build up for next Monday. Bench was extremely light and I imagine the five on Monday will be good. Rows were good enough. I messed the week up, so no squats today since I did them yesterday. Overall it was a good first week. I am tempted to forego the lighter weeks and jump into heavy 5's, but as of now I will stick to the plan. I really like one heavy set of five or three at the end. I think it will allow me to stick to the plan and make really good progress in the next few months.

KevinStarke
01-12-2007, 04:55 PM
Strong benching man, rows look good too.

HeavyBomber
01-12-2007, 07:53 PM
Nice looking journal man. Good lifting.

Mike G
01-13-2007, 10:47 AM
After a lot of thinking, I have come up with four goals.

1. Get to 200 pounds. Currently at 216, I want to do this before the end of March, when we are expecting our second child.
2. Deadlift 500
3. Squat 400
4. Bench 400

I want to accomplish the other goals before the end of '07. I think each is relatively realistic. While these numbers aren't impressive, it would be a good start. I have benched 400 before, but it was almost four years ago now. I have squatted over 400, but that was close to seven years ago.

I have never been big on goals when it comes to lifting. I have always looked at them as a limit on what you can do. For some reason the numbers become bigger than they are and seem impossible. However, this time I am looking at short(er) term goals and not something that will take years (hopefully) to accomplish.

Mike G
01-13-2007, 10:48 AM
HB and Kev- Thanks a lot for the support. It is great to have people with more experience, knowledge and strength taking a look at my journal.

KevinStarke
01-13-2007, 11:30 AM
Goals look good man just stay consistent. Congrats on welcoming another kid in to your family too.

Mike G
01-13-2007, 01:39 PM
Smashes
3 x 10

Planks
3 x time

Box Jumps 12"
3 x 10

Speed bag
Heavy bag
RC work
Stretches

Just a quick little blood pumper, nothing special. Going to organize some plyo and agility exercises today and start a real routine.

KevinStarke
01-13-2007, 01:45 PM
Hell yah plyo's. I dont know about you but I find smash's really fun.

Mike G
01-13-2007, 01:51 PM
I really like them. I only have a six pound med ball, but they are still fun. Going to do some more stuff later today, tonight. Really need to start working hard on these type of exercises.

Stumprrp
01-13-2007, 04:44 PM
smashes are cool man nice conditioning stuff

Coke
01-13-2007, 05:45 PM
No doubt you can reach those goals, congrats with the baby on the way.

Mike G
01-14-2007, 02:34 PM
Played some football for about two hours. Nothing really noteworthy to post. Heavy day tomorrow and probably some plyos after lifting.

Cocoa and Stump - Thanks for taking a peek guys. The support is greatly appreciated.

Mike G
01-16-2007, 03:18 PM
Bench
135 x 5
185 x 5
205 x 5
225 x 5
275 x 5
315 x 1
335 x 1

Squat
135 x 5
155 x 5
175 x 5
205 x 5
215 x 5

Rows
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

Incline skulls
75 x 8
75 x 8
75 x 8

Good workout. Bench felt light on the 335, I think I have another twenty in me right now. Squats felt great. Too much rest time between sets, need to work on that.

KevinStarke
01-16-2007, 03:22 PM
Holy crap awesome bench strength man, closin in 365 pretty soon.

Mike G
01-16-2007, 03:29 PM
Thanks bro. Kind of frustrating that I close gripped 365 four months ago and now I have to build back up, but it's getting there. Consistency is the key.

KevinStarke
01-16-2007, 03:31 PM
Damn man 365 close grip is real strong.

Coke
01-17-2007, 05:14 AM
Superior benching, nice job throughout bro.

Mike G
01-17-2007, 04:35 PM
Box Jumps
3 x 10

Smashes
3 x 10

Depth Jumps
3 x 8

Lateral Box Jumps
2 x 8

Hamstring Drops ? (Strap in feet and lower down to another bench, push up back to the top)
3 x 8

Overall pretty good. More volume than last time and I plan to add a little more each time. Little rest between sets. Off to play b ball for an hour or so.

Coke
01-18-2007, 04:40 AM
Good work, this is sure to help you make greater strides on the conditioning level.

KevinStarke
01-18-2007, 11:16 AM
Yah i've been taking the volume slowly too so as not to anger my joints. Plyos are lookin good man they're really fun.

Mike G
01-19-2007, 01:48 PM
Yesterday
Deadlift
135 x 5
225 x 5
245 x 5
275 x 5
315 x 5
365 x 1

Standing Press
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

Quick workout. Nothing spectacular. 365 was awful, but 315 was easy. Plyo work today in about an hour. This week was messed up lifting wise. Only two days of lifting, but the heavy days were both done. I may change the set up slightly and split the heavy five of bench and squat. Keep everything else the same.

Mike G
01-19-2007, 01:51 PM
Cocoa and Kev - I'm really optimistic that implementing plyos and other conditioning work will help. If either of you have any advice, please let me know. Thanks as always.

Mike G
01-19-2007, 04:14 PM
Box Jumps
3 x 8

Running Box March
3 x 20

Roll ups and downs (forearms)
3 x up and down

Body Drops (Plyo pushup back to start)
3 x 8

Dot Drill (practice)

Good mornings
135 x 8
135 x 8
135 x 8

Weighted crunches
60 x 8
60 x 8
60 x 8

Farmers walk
65 dbs' x 60 yards

Plate pinches
1 x time each hand

Bike cool down 1 mile

Seems like I did a lot more than I posted. Really enjoying the plyo work. Goind to add GM's to one of my lifting days, same as the body drops. I want to start doing more grip work and try adding some strongman type stuff. Still slowly adding on and feeling good.

KevinStarke
01-19-2007, 04:19 PM
Both workouts are lookin real good man. Plyo's, deads, GM's, all good stuff.

Mike G
01-19-2007, 04:28 PM
I'm surprised how much I like the plyo work. Need to find a higher box to use, this one is only about 15".

Coke
01-20-2007, 08:42 AM
Nice job on your deads, shoulder presses and miscellaneous work dude.

Stumprrp
01-20-2007, 12:40 PM
interesting workout Mikey G

Mike G
01-22-2007, 04:55 PM
Bench
135 x 5
225 x 5
235 x 5
255 x 5
285 x 5
315 x 4

Squat
135 x 5
145 x 5
155 x 5
185 x 5
225 x 5

Rows
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5

Incline Skulls
75 x 10
75 x 10
75 x 10

Depth Jumps
3 x 10

285 was light, so I put 315 on. Very surprised I got it four times, definitely not complaining. Squats are starting to feel very good. Jumped more than I was supposed to, but they feel light.

Stump- Just throwing some stuff together when I get to the gym. Makes things interesting on my off days.

Coke- Thanks a lot for taking the time to check out my journal. I really appreciate having some solid lifters in here keeping an eye on things. That goes to all you guys who post in here, it is greatly appreciated.

Coke
01-23-2007, 04:30 AM
Good stuff man, look like you breezed right through this one - all movements were aced.

Mike G
01-23-2007, 03:53 PM
Body drops
3 x 10

Weighted crunches
3 x 10 x 70

Decline Situps
3 x 10

Smashes, Split stance box jumps, Bike (circuit, no rest
10, 20, 30 seconds
10, 16, 30 seconds
10, 12, 30 seconds
10, 8, 30 seconds

Wall smashes (chest pass)
3 x 10

Wall smashes (overhead)
1 x 10

Good Mornings
135 x 10
145 x 10
145 x 10

Decent. Trying to up the speed so I did a mini circuit. Thinking of changing my routine to two days of heavy lifting, two days accessory and plyos. Still want to add the WOD in and more agility type work.

Coke
01-24-2007, 05:15 AM
Your conditioning should be excellent down the line with all you have on the table...fine effort man.

Mike G
01-25-2007, 04:05 PM
Coke - thanks bro

Deadlift
135 x 5
225 x 5
245 x 5
275 x 5
325 x 5

Standing military
135 x 5
145 x 5
155 x 5
165 x 5
195 x 5

Dips
BW x 10 x 3

That was enough. Tired from getting up at 4 am to remove snow for six hours. Probably back up at that time tomorrow, so it will be an early night. Happy with the workout despite the length.

Coke
01-26-2007, 03:53 AM
Nice session Mike, those are some good numbers overall especially after a long day.

Mike G
01-27-2007, 10:14 AM
Yesterday
Don't remember exactly, but some plyo work and about three miles on the bike. Nothing special, but enough to get a sweat going.

Stumprrp
01-27-2007, 10:28 AM
strong milis man! strict?

Mike G
01-27-2007, 11:14 AM
Coke - thanks man. Not where I want them, but getting there.

Stump - Pretty strict. No knee bend. Just below chin on each rep. Not much of a lean, pretty straight back. I would post a vid, but I don't have a cable to right now. Soon enough, when I hit two pps.

Stumprrp
01-27-2007, 11:15 AM
awesome job you dont see strong strict pressing these days

Mike G
01-27-2007, 12:32 PM
I really like doing them. Haven't in way too long. Used to push press a lot too. Worked up to some pretty decent numbers in college, but completely dropped them for the last few years. I really want two pps in the next two months.

Mike G
01-28-2007, 02:28 PM
No weightlifting or plyos, just weigh in. Down to 215, so a five pound drop since the start of the new year. Not great, but something.

Mike G
01-29-2007, 05:52 PM
Squat
135 x 5
165 x 5
185 x 5
205 x 5
245 x 5

Bench
135 x 5
185 x 5
225 x 5
255 x 5
300 x 5

Rows
135 x 5
185 x 5
225 x 5
245 x 5
280 x 5 (PR)

Shrugs
225 x 10
315 x 10
405 x 7
455 x 4

Good enough. Bench felt decent, squats are getting a lot better. Rows were very heavy and the last rep was sketchy.

Coke
01-30-2007, 04:18 AM
Great numbers throughout, fine work on all movements bro.

Mike G
01-30-2007, 02:53 PM
Box Jumps
3 x 20

Lateral Box Jumps
2 x 10

Running Box Jumps
3 x 20

Smashes
3 x 10

Body Drops
3 x 8

Misc. lifting and abs. Bunch of miles on the bike. Speed bag work. Started some one arm DB snatches. Form was decent, but need to work on depth of the snatch. Will keep working form for awhile

Coke
01-31-2007, 04:27 AM
Wow, you're doing db snatches now too, lol...good stuff there along with the speed bag, cardio, jumps and all.

Bob
01-31-2007, 05:46 PM
Interesting workouts Mike... I like the mixtures of lifting w/sports & plyo... keep it up & keep lifting heavy...

Sorry about the lay off man...
Hopefully the time off will do wonders for ya.. looks like it's already doing awesome for your workouts.

WBBIRL
01-31-2007, 05:47 PM
Nice work in here, didn't know you could move that kind of weight.

Mike G
02-01-2007, 10:18 AM
Coke - Thanks as always. Just tried them for a change. Probably do them every other week.

Bear- Thanks for dropping in. Trying to drop weight, but still put on some strength. So far it's working. I'm just off for the winter, so it's kind of nice. As soon as it is nice I will be humping pavers again and building stuff.

Irl- Nothing big yet. Still have a ways to go to catch up to where I was, but it's getting there. The 5 x 5 is working well right now, especially doing it the right way. Hopefully in a few months of being consistent the weights will look decent. Until then, I am pretty weak.

One hour of full court ball last night. Followed by another hour and a half of shooting. Starting to feel like I am getting some wind back. Lifting and ball? later today.

Mike G
02-01-2007, 03:51 PM
Deadlift
135 x 5
225 x 5
245 x 5
255 x 5
275 x 5
345 x 5
395 x 1

Standing Milis
135 x 5
145 x 5
155 x 5
165 x 5
205 x 5

Deadlifts were sumo. Switched today just to see and I have no clue what I am going to stay with. They felt great after the break. Militaries were strict as hell. Feet close together, two inches apart. Straight legs, down to chin on each rep. Push pressed the weight up and then did five strict. Last one very heavy and almost lost it. Next week will be tough. Couple of miles on the bike and done. Need to start doing more accessory work, atleast what is called for. I like the two days lifting a week and as long as I am making gains and losing weight I will stick with it. Basketball still later tonight.

Coke
02-02-2007, 03:27 AM
The sumos were super as were the strict military shoulder presses....nice seeing you get your ball on.

Mike G
02-02-2007, 05:42 PM
Coke- Thanks man. Playing a little b ball is a lot better than doing cardio.

Reset my scale. Weighed in at 211. Down nine pounds since the start of the year. Much better than I had thought. Need to buy a good scale. No workout today, but two hours of basketball last night.

Mike G
02-06-2007, 06:18 PM
Squat
135 x 5
185 x 5
205 x 5
225 x 5
265 x 5

Bench
135 x 8
185 x 5
225 x 5
275 x 5
315 x 1 WTF:mad:

Parsley Rows
135 x 5
145 x 5
155 x 5
165 x 5

Garbage workout. Bench was awful, probably because I did the bodyweight challenge yesterday. Stupid on my part and I deserved a horrible bench day. Getting close to switching things up and following a West Side template. Probably next week. I liked that before and with a good month back in, I think I am getting close to being ready for it.

Stumprrp
02-06-2007, 06:23 PM
still a good effort mike im switchin to a WS myself next week

Coke
02-07-2007, 04:41 AM
Numbers look nice just the same, including the bench - 3pps is always sweet.

Mike G
02-07-2007, 10:09 AM
Thanks guys. Just one of those bad days, but the support is appreciated.

Mike G
02-08-2007, 02:45 PM
Repetition day (something different)
Bench
185 x 20
185 x 13
185 x 15

Standing Military
135 x 8
135 x 10
135 x 10

Lateral Raises
20 x 10
20 x 10
20 x 10

Preachers
95 x 8
75 x 10
75 x 10

Pulldowns
140 x 8
120 x 10
120 x 10

Skulls
75 x 10
75 x 10
75 x 10

Dips
BW x 16
BW x 10
BW x 15

Bench- form work with 135

Nothing heavy, but felt good overall. I think I will follow DeFranco's Westside routine for the time being. More repetition work instead of a DE bench. Possibly alternate between the two, still working it all out for next week.

Stumprrp
02-08-2007, 04:47 PM
musta been pumped as hell man! defrancos routine is awesome stuff.

Coke
02-09-2007, 03:59 AM
Throwing all those reps up that way will do you plenty of good bro.

Mike G
02-10-2007, 05:19 PM
I hope so. I have been reading a lot, maybe too much, but DeFranco seems to be the way to go. I like the idea of a rep day for now, but might switch it up every few weeks. Just going to see how things work and adjust.

Mike G
02-11-2007, 03:19 PM
Weigh in - 208
Down two more pounds since last weigh in. Down twelve since the start of the year. Need to focus more on what I am eating and eating more often. Basketball has been huge so far and I am still gaining strength back. Start Westside tomorrow full throttle. Looking forward to it and some nice gains.

Mike G
02-12-2007, 02:31 PM
ME Upper
Bench
135 x 10
225 x 5
275 x 5
315 x 1
335 x 1
350 x miss

DB Incline
80 x 10 x 3

Seated Rows
130 x 15 x 4

Reverse Flies
15 x 15 x 3

Various ab work

Horrible day. 335 flew up, form went to crap on 350. Won't max bench again for a few weeks. Definitely need to work my form much more.

Coke
02-13-2007, 04:53 AM
No doubt you'll be making some more solid strength and weight gains along the way...ace bench man.

Stumprrp
02-13-2007, 04:58 AM
nice man 335 is solid

Mike G
02-13-2007, 04:37 PM
Coke, Stump
Thanks guys. I definitely have a lot of work to do to hit 400 by the end of the year, but I think it's possible.

ME Lower

Box Squats
315 x 1

SLDL
225 x 8
275 x 4 x 2

BB Step ups
95 x 8 x 3

Platform SLDL
135 x 10 x 3

Was supposed to be an off day, but I doubt I will be able to get to the gym tomorrow with the weather we are supposed to get. Box was just below par., happy enough with it. SLDL's were easy, but my hands kept slipping on the bar. Decided to throw in some platforms at the end to get a better workout. Platform was high enough that the plates wouldn't touch because the bar was on my feet.

Coke
02-14-2007, 04:16 AM
All this snow closed up my gym too dude...the step ups & stiffies were not bad, neither were the box squats.

Mike G
02-14-2007, 04:10 PM
Coke- The snow sucks. Went out at 3:30 to clean up my sites, got home at 1:30 and still didn't have stuff looking good. Right now all of my lower stuff is weak, but it's a new start.

Mike G
02-19-2007, 05:08 PM
ME Upper

Incline (45 degrees)
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5
285 x 3
300 x 2

Floor Press
255 x 6 x 3

Parsley Rows
135 x 6 x 3

Rear delts
20 x 6 x 2
20 x 10

Good workout. Inclines were decent, but I burned myself out a little with the progressions. Floor presses were too light, but still good. Next time I will bump them up quite a bit. On Saturday I had my rep upper day, but don't remember the numbers or the lifts. I know my bench was awful.

Stumprrp
02-19-2007, 05:09 PM
sick inclines mike

Coke
02-20-2007, 05:06 AM
Solid floor presses and inclines bro.

Mike G
02-21-2007, 04:03 PM
Coke and Stump - Thanks fellas

Me Lower
GM's
135 x 5
185 x 5
205 x 5
225 x 5
245 x 1
255 x 1

Front Squats
135 x 3
155 x 3
165 x 3
185 x 3
205 x 1

Pull Throughs
3 sets

Rack Pulls
3 sets

Not a very good day. First time for heavier GM's in a long time, pretty weak. They are now a staple in my lower days. First time doing front squats in a very long time. Weight was light, wrists were hurting. They are a new semi staple. Played one game of one on one with a kid I coach. Beat him 7 - 3, but was absolutely dead. I realize now that my post. chain has gotten a lot weaker over the last four months and needs a lot of work. Hopefully realizing this will help boost my dead and squat in the next few months.

Stumprrp
02-21-2007, 04:41 PM
not weak, looks good to me!

Coke
02-22-2007, 10:35 AM
Working them GMs and front squats in regularly like you plan will do the trick dude, nice job!!

Mike G
02-22-2007, 02:39 PM
Coke and Stump- Thanks again boys.

RE Upper
Bench
185 x 23
185 x 12
185 x 8

Pulldowns
160 x 8 x 3

Dips
BW x 8 x 2
BW+40 x 8

Skulls
75 x 8
95 x 8 x 2

Cambered curls
Outside 95 x 8
Inside 75 x 8
Reverse 95 x 8
Inside 115 x 8

DB Standing press
50 x 6
50 x 6
60 x 6

Ab circuit

Seems like I am missing something, oh well. Decent day. Time to change my RE lift. Sixty second rest after each set kills my chest. Going lighter on everything else and just adding to them slowly, but too light today. Will change that for next session.

Stumprrp
02-22-2007, 04:49 PM
solid man

Coke
02-23-2007, 05:02 AM
Short rest intervals between sets are always killer, lol...good stuff Mike.

Mike G
02-26-2007, 02:16 PM
ME Upper

Close Grip
135 x 5
225 x 5
245 x 5
265 x 5
285 x 5
310 x 3
325 x 1
335 x 1

Flat DB
90 x 6
100 x 10
100 x 10

T bars
90 x 8
115 x 8
115 x 8

Front, lat and rev raises
25 x 8 x 1 each way

Quick workout. Decent close grip. Everthing else was done with some left in the tank.

Stumprrp
02-26-2007, 02:43 PM
damn dude, wheres your grip on those?

Mike G
02-26-2007, 04:03 PM
Middle finger on the smooth part, about eight to ten inches apart. Any closer and it kills my wrists. DeFranco's says index on the smooth part, but I go a little closer. Not superclose, but good enough to really hit the tri's. I will get a measurement next time I get a chance.

HeavyBomber
02-26-2007, 10:51 PM
ME Upper

Close Grip
135 x 5
225 x 5
245 x 5
265 x 5
285 x 5
310 x 3
325 x 1
335 x 1


CRAP!
Hey dude, did you email me?

Coke
02-27-2007, 06:04 AM
I think everybody is different where the grips are concerned...nice effort.

Mike G
02-27-2007, 11:00 AM
Stump, Coke, HB - Thanks a lot guys for checking my journal.

Mike G
02-27-2007, 02:37 PM
Lower work

Deadlift
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1:mad:
315 x 1
315 x 1

GM's
135 x 6
135 x 6
135 x 6
185 x 6

Speed squats
135 x 3 x 8

Pull throughs
3 sets

Not feeling it today. Lower back was fried so I let up on the deads. Was going to do my ME work today, but will wait until Friday. Shouldn't have gone to the gym, just feel beat up today, horrible night of sleep about four hours total, counting an hour nap today. Definitely need a lot of work on my lower lifts. Frustrating day to say the least.

Detard
02-27-2007, 02:52 PM
Great lower back strength. Goodmornings are looking strong.

Mike G
02-27-2007, 03:40 PM
Great lower back strength. Goodmornings are looking strong.

Thanks for stopping in. Just an easy day today, nothing heavy. Later this week I will go heavy with them.

Stumprrp
02-27-2007, 04:50 PM
nice deads mike

Coke
02-28-2007, 11:03 AM
Just making the effort alone deserves props, especially under them conditions - did fine up in there.

Mike G
02-28-2007, 06:20 PM
Stump, Coke- Thanks for the kind words guys.

Bike
10 minutes steady state 1.5 miles
2 miles of HIIT 9 min. 56 sec. - 30 second hard, 30 second recovery
1 mile in 5 min. 10 sec. steady state

Form work on bench - bar only
Wider base
Leg drive
More arch (pretty much none still)
Wider grip (index on ring)
Tuck shoulder blades

Just some cardio with a little form work. Really need to work my form on everything, so today was some bench work with just a bar. Back has been aching all day, but working my arch made it feel better. Need to start stretching daily. Since I bench with a closer grip, no arch and my feet wherever they set up, I need a lot of work on my form. Slow process, but it feels better each time. Cardio was decent, but nothing crazy. Took some quick measurements because I was bored. I will take new measurements at the end of each month to see how they change.

Leg - 28
Calf - 17.5
Forearm - 13
Upper arm - 17
Chest - 44
Neck - 16.25
Belly around navel - 38 :mad:

I will be taking pictures soon and putting them in here, probably not in the picture section. Just some "before" pics, but since I have dropped some weight, not starting pics. Should have taken them two months ago when I started again, but this has to do now.

Stumprrp
02-28-2007, 06:23 PM
measurments look good man, nice belly haha! just kidding man, it will come off, im not far behind @ 35.

Mike G
02-28-2007, 06:33 PM
Thanks Stump:thumbup: :ninja: . I had to remeasure, 38 not 40, but still.:swear: My belly is out of control right now. Diet is number one on the list. Today, I had seven saltines, a pizza sub, half of a turkey sub, one pepsi and that's it. It wouldn't be too bad if this was a bad day, but it's actually pretty good compared to some. Tomorrow the diet gets on track. I am holding most of my fat in my gut and my love handles gross me out. If I can drop that, I will look decent.

Stumprrp
02-28-2007, 07:04 PM
i hear you i carry it there too

Mike G
03-01-2007, 04:42 AM
Off to my school interview. This is for my Master's program at a new and much less expensive school. Hopefully all goes well so I can finish my Master's and start working at a school making some decent change.

Stump, when you see my pics you'll really see what carrying fat in the belly looks like.

Coke
03-01-2007, 06:09 AM
Solid stats, you shouldn't have too much trouble bringing the waist down -just have to work for it is all.

Mike G
03-01-2007, 04:35 PM
DE Upper
185 x 3 x 9 three grips

Rev close grip pulldowns
120 x 10 x 3

Seated DB shoulder press
75 x 6 x 2
90 x 7

Incline Skulls
115 x 6 x 2
125 x 6

Decided to do some speed work today. Decent enough workout, nothing spectacular. Need to start hitting my abs heavy, diet was better today. Not enough meals, but better choices.

Stumprrp
03-01-2007, 06:03 PM
nice lifting mike

Coke
03-02-2007, 05:40 AM
Good DE upper day dude.

Mike G
03-05-2007, 01:24 PM
Stump, Coke- Thanks guys.

Been awhile since I lifted, but I only missed my ME Lower. My back has been wrecked, so I just skipped it. Played two hours of ball yesterday and today is my ME Upper. Going to hit some floor presses. I only have 300 pounds at my place right now, but if that's too light I will rep it out. Wind has been horrible here today. I was following my boss to a shop this afternoon and he just disappears in front of me. I start to slow down and then BAM. He had stopped in the middle of the road in a white out. Couldn't see him, couldn't stop. He's not hurt, just a sore neck. Ruined the front bumper on the truck I was driving, only bent his rear bumper. It's funny to think about now, his hat went flying off when I hit him and he kind of slumped over. Scared me because I thought he was messed up, but now that he's fine it's kind of funny.

Mike G
03-05-2007, 04:20 PM
ME Upper

Floor press
135 x 5
205 x 5
205 x 5
225 x 5
255 x 3
275 x 3
300 x 5 vid to follow

Parsley Rows
135 x 6
155 x 6
175 x 6

Low Incline Bench
225 x 8 x 3

Reverse flies
20 x 8 x 3

A few sets of curls

Floor press was decent. First two reps of 300 were too quick, touch and go. The next three I paused for a two count. Seemed like an eternity on each pause, but watching the video it was still quick. I think I could have gotten one or two more, but didn't want to risk it. Rows were strict, and incline was fairly light. Overall pretty good. I will post the vid when I get a USB cable. My camcorder didn't come with one so I have to buy one.

Stumprrp
03-05-2007, 05:19 PM
sick floor presses

Detard
03-05-2007, 06:45 PM
nice pressing mike

Coke
03-06-2007, 05:42 AM
Shiat happens at times, glad all is well...ace floor presses.

Mike G
03-06-2007, 08:21 PM
So I just messed with my camcorder for a few hours. I have the right USB, but can't figure out how to load a video. No options come up, other than loading pictures saved on the card. Do I have to buy a DV cable? At this point, I am about to throw the damn thing across the room. I can't find any downloads so I can load a video. Any help?

KevinStarke
03-07-2007, 01:28 AM
Crazy strong floor presses man awesome job.

Mike G
03-07-2007, 07:35 PM
Coke, Detard, Stumpster and Kev - thanks for peeking at my workouts. Your posts are always appreciated.

No workout today because, I got my power cage! I am pretty stoked, but I put that together and then played basketball. Not a big deal because my back is still sore, but I will do ME lower tomorrow. The cage is pretty sweet and insanely solid. Now I have enough to just lift at home. Still want a few more things, but they will have to wait. I will be getting more weight, possibly tomorrow. Only having 300 kind of limits my ME work. I want to get the pulldown attachment, but that is another 200 bills and right now I can't bring myself to spend it. Not until I am back to work in a few weeks and can work some good OT. No vid of the floor presses, but I will be using my camera to record my lifts from now on. Atleast the ones that are worth putting on here.

Coke
03-08-2007, 05:13 AM
New power cage, that's sweet...where pulldowns are concerned, you could just do pullups on your cage imo.

Mike G
03-08-2007, 09:05 AM
Coke, it is sweet. I want the pulldown attachment for other exercises too. I would much rather do pullups and chins (cage has the bar), but I want the attachment for some heavy ab work and it also has the low cable for pullthroughs. Since I can only do about six pullups at a time, I am going to start hitting them hard. Thanks for the tip.

Mike G
03-08-2007, 02:51 PM
ME Lower

GM's
135 x 5
135 x 3
155 x 3
185 x 3
205 x 3
215 x 1
225 x 1
245 x miss

Rack squats
185 x 5 (low)
185 x 5 (low)
205 x 5 (high)
205 x 8 (high)

SLDL
135 x 8
185 x 8
185 x 8

Just a quickie. I was messing with my camera and checking my form more than anything today. My knees are shooting forward on my squats. Really need to work on sitting back more and keeping my knees back. I have vids and will load them when I figure out how with my camera. Hopefully sometime tonight.

Roddy
03-08-2007, 03:50 PM
OOOOOH this is my dream journal. Sometimes i dream about getting laid off, and then just pumping iron everyday for like 3 months, and collecting money for nothing!!!... Wait... i am laid off... but injured.... damn. The dream is better than reality.

Good luck bro! You'll be a tank in no time, and then you'll score a sweet job and be on top of the world!

Squat, Dead, Squat!

Mike G
03-08-2007, 04:29 PM
Roddy- thanks man. I do have a job, I'm laid off because of the weather. I build patios and walks and with the snow and the ground being frozen, that doesn't work too well. Probably back to work by the end of the month, still a nice three month break.

Coke
03-09-2007, 05:19 AM
I hear you man, that's similar to a school teacher's yearly schedule with the time off...great ME lower work.

Mike G
03-09-2007, 06:41 AM
I wish I had the summer off and worked in the winter. In two more years once I finish my Master's.

Stumprrp
03-09-2007, 07:06 AM
great GMs mike

Detard
03-09-2007, 08:58 AM
nice squats mike!

Mike G
03-09-2007, 05:07 PM
Stump, Detard, Coke, Roddy - Thanks for checking in. I appreciate the nice comments, but right now I am very weak in my lower lifts. GM's and squats are low. Still, I appreciate the encouragement.

Rep Upper

135 x 10
205 x 8
255 x 5
275 x 11 (PR) vid - http://www.youtube.com/watch?v=rJYBweXODCk

Speed Bench
205 x 3 x 9 - three different grips

Rack shoulder presses (just below chin)
135 x 10
185 x 5
205 x 1
225 x not today
155 x 8
155 x 8

Skull crushers
75 x 10 x 3 (short rest between sets)

Not too bad. Shoulder presses were for the hell of it. I've been watching HB do them off the pins and wanted to. 275 for reps because I want to get in on the bench wars. Left some in the tank, not much though. Goal for these are twenty reps by the end of July. Figured out how to upload vids with my digital camera. The bench will be up soon. I have the shoulder press, but youtube is so slow right now. I will load the shoulder press if anyone wants to see it. Hopefully they load correctly. Vid is up, but the lighting is poor. Good enough to see, I will keep that in mind for later vids.

BigCorey75
03-09-2007, 06:42 PM
sweet vid, too bad next week im doing 285 for 10

Mike G
03-09-2007, 07:42 PM
sweet vid, too bad next week im doing 285 for 10

Then I'll just do it for 11 after your 10. Nothing like a little comp to motivate. Oh yeah, I'm also cutting so no excuses from either of us.

Stumprrp
03-09-2007, 09:58 PM
wicked benching man

Coke
03-10-2007, 06:22 AM
Nice job dude.

BigCorey75
03-10-2007, 10:01 AM
Then I'll just do it for 11 after your 10. Nothing like a little comp to motivate. Oh yeah, I'm also cutting too so no excuses from either of us.


ha ha ur on....


hey u also gotta look at total poundage as well, ur still doing the lower reps at lower weights saving yourself, lets pump it up a bit to 10 reps on all sets and see how much can get done then....lol



(In the voice of Joe off Family Guy): "BRING IT ON!!!!!"

TwiloMike
03-10-2007, 10:15 AM
Nice job on the bench PR!

Big o Boy
03-10-2007, 10:24 AM
great benching Mike... You're a strong dude. I didn't realize you had a journal until you popped in mine. How much you weigh?

GM's look good, as well. The strength will come with good training. Looks like you're well on your way.

HeavyBomber
03-10-2007, 12:16 PM
Damn Brother, you are a benching fool. Journal is looking good. I'll check it out in it's entirety soon.

Mike G
03-10-2007, 02:30 PM
ha ha ur on....


hey u also gotta look at total poundage as well, ur still doing the lower reps at lower weights saving yourself, lets pump it up a bit to 10 reps on all sets and see how much can get done then....lol



(In the voice of Joe off Family Guy): "BRING IT ON!!!!!"

Considering I am following WestSide, this might be hard to do. Still want to get in my speed stuff without burning out, but I'll figure it out. I love Family Guy and I saw part of the SouthPark you started a thread on. Banning N*****guy was hilarious.

Mike G
03-10-2007, 02:31 PM
great benching Mike... You're a strong dude. I didn't realize you had a journal until you popped in mine. How much you weigh?

GM's look good, as well. The strength will come with good training. Looks like you're well on your way.

Thanks man. About 208 right now and dropping. Lost 12 since the start of the year and just started lifting again after a few months off. Strength is just starting to come back to my upper lifts, lower stuff is still weak. Not even close to as strong as I was when I was 19, except my bench.

Mike G
03-10-2007, 02:32 PM
Nice job on the bench PR!

Thanks a lot and thanks for checking out my journal.

Mike G
03-10-2007, 02:34 PM
Stump and Coke - Thanks a lot for the constant support. It is nice to motivation to know you guys are going to keep an eye on my workouts.

Mike G
03-10-2007, 02:35 PM
Damn Brother, you are a benching fool. Journal is looking good. I'll check it out in it's entirety soon.

Thanks bro. Soon enough I will be benching some decent weight. Now I just need to bring up my squats and DL.

Mike G
03-10-2007, 03:14 PM
Just some ghetto reverse hypers to work my lower back. Still bothering me, but these made it feel decent. I am hopefully buying 350 pounds in plates and a NewYork Barbell safety squat bar tomorrow. Have to go check things out, but it will only cost me 170ish for eveything. Think that is pretty decent. Also played two hours of bball this morning, good runs. I'm also back to work on Monday ripping a house apart.

Mike G
03-12-2007, 08:30 PM
ME Upper
Floor Press
135 x 5
225 x 5
255 x 5
285 x 3
315 x 3 vid - http://www.youtube.com/watch?v=yYaCjwF5C8g
335 x 1
355 x 1 (PR) vid - http://www.youtube.com/watch?v=pzC9PrygReg
365 x DAMN!

Parsley Rows
135 x 8
185 x 6
185 x 6
135 x 8
135 x 8

Incline Skulls
95 x 20
115 x 8
115 x 10

DUN done. Not bad, but not where I want to be on any lift. Forty pound PR on floor presses, but it's the second time I have ever maxed on them. 365 wasn't happening. Vids are still way too dark, sorry:( . Can't see the smaller plates, so I shot everything on the last set. Just watched the vids on YouTube and they are awful. Really sorry about the lighting. They look good on my camera. Really sucks, I was pretty psyched about the vids. Oh well:soapbox:

Stumprrp
03-12-2007, 08:39 PM
damn awesome work you beast you, i love incline skulls and floor presses.

hows the bodyweight?

Mike G
03-12-2007, 08:43 PM
Thanks Stump. I need to weigh myself later this week, but last time was still 208.

Stumprrp
03-12-2007, 08:55 PM
nice man

Coke
03-13-2007, 06:33 AM
Super floor presses and all bro.

Mike G
03-13-2007, 03:29 PM
My miss at 365
http://www.youtube.com/watch?v=IfcCnD4yJpo

really bad lighting, but it's there if you want to see.

KevinStarke
03-13-2007, 07:04 PM
Form and strength look great man and you still got a PR. 275 x 11 is no joke either.

Mike G
03-15-2007, 04:06 PM
Coke and Kev- Thanks guys. Upper stuff is coming along, lower is just so bad. With that being said.

Coan Philippi Deadlift
Warmup
320 x 2
255 x 3 x 8 (speed work)

SLDL, Rows, Pullups, GM's (done in succession with 90 second rest between sets) sets of 8 unless otherwise noted
225, 225, 6, 115
225, 225, 5, 115
225, 185, 5, 115

Not as bad as I thought it would be, but still pretty tiring. Grip was fried after the second run through. Dropped to 185 on rows because second set was sloppy. Deadlift form needs a ton of work. Pulling up too much and not back. I can feel a huge difference when I focus on it.

Decided to follow the coan/philippi deadlift routine that Kevin posted a long time ago. Since my dead is so weak, I am hoping this will help bring it up. Not sure what I am going to do for squats. Thinking of 20 rep sets on Sundays with a little accessory work added in. My goal for the ten week cycle is to bring my dead up to 425. Might go up after a few weeks, just have to see.

Coke
03-16-2007, 05:41 AM
Dude at my old gym straight up told me one day that my deads sucked, lol - yours can't be as bad as mine, that's why I do the rack deads for now. Gonna be super once you get your form down...super giant sets.

Mike G
03-17-2007, 07:52 PM
Thanks Coke. Form is pretty bad, I will tape them next session.

Rep Bench
135 x 10
225 x 5
245 x 5
275 x 5
300 x 8 PR+3 leg raises and 3 half crunches (or buried as some of you would call it) - vid- http://www.youtube.com/watch?v=bOFS9oYHxBc

Not a smart move on my part. I don't think I need to say more, but feel free to rag on me. If it makes it easier, I'm not hurt. I do wish I had said something funny at the end, but I was too pissed to think of anything. Enjoy.

HeavyBomber
03-17-2007, 09:58 PM
Nah man, I ain't gonna rag on you for that. Good pressing and good job getting it off of you. No fear. I love it!

Turn on some lights though dude. lol

Mike G
03-17-2007, 10:09 PM
Everything is lit up. It looks good on my camera and is clear as can be. Just doesn't load up good.

Stumprrp
03-17-2007, 11:07 PM
holy crap 300 x 8 is redonk

Big o Boy
03-18-2007, 02:12 AM
Great lifting Mike... 300x8 is crazy man. I didn't get to see the vid (computer is not smart enough), but I'd like to of seen how you got that off of you. 300 lbs. is quite a bit. I usually just twist side to side and try to get the weight to fall off. Haven't had to do that in a while though.

I'm sure you'll surpass your goal on the deadlift soon. Form is very important I'm learning... especially if you pull sumo?

Coke
03-18-2007, 09:25 AM
Awesome pr on the bench press Mike.

Mike G
03-18-2007, 07:02 PM
Stump- thanks bro.

Biggie- I couldn't just dump the weight because I had collars on. I just worked it down to my hips trying to keep it off me and then was able to sit up and dump it to the side.

Coke- it's nice to hit PR's. Hopefully some big ones pretty soon.

Mike G
03-18-2007, 07:53 PM
Back shot
http://s160.photobucket.com/albums/t189/MikeGWBB/?action=view&current=100_1074.jpg

Keep saying I will post a pic. Need to drop a lot more weight.

Stumprrp
03-18-2007, 08:13 PM
yo mike friggin SICK arms and delt bro! 18?

Coke
03-19-2007, 04:46 AM
Nice to see that pic from you big man, knew you'd be huge.

Mike G
03-20-2007, 04:28 PM
Thanks guys. More pics in the future.

ME Bench
Pin shoulder press (standing)
135 x 5
155 x 5
165 x 5
185 x 5
205 x 2
215 x 1
230 x 1
240 x nothing

Dips
10, 10, 15

Skulls
115 x 6 x 2

Nothing spectacular, but still a PR. Of course, I've done these twice and I have pressed more seated. Was gonna rep out the dips but I did them more as a warmup before the press. Sitting down tonight to lay out a real workout routine. I want to incorporate more plyo work again and more of a Crossfit type workout a few times a week. My left knee is bothering me as is my back lately. Can't squat 135 without some pain so I didn't squat yesterday. I've also had very bad shin splints for the last few months that I can't get rid of. Might have to see the Dr. if things don't get better soon.

Ammotroop
03-20-2007, 04:43 PM
Nice on the Bench press. Everyone gets stuck at some point. Least you had the balls to go after it!

Coke
03-21-2007, 06:06 AM
Hoping that more rest will heal the injuries man...ace pin shoulder presses and all.

Stumprrp
03-21-2007, 10:56 AM
nice PR on that press man strong

Mike G
03-21-2007, 02:35 PM
Crossfit WOD "nasty girls"
3 rounds
50 squats
7 body ups
10 135 lb hang cleans

I don't have a time because my MP3 player broke in the middle. Subbed pull ups for body ups and went 50% on last two rounds. Pretty tough and it only supports my feeling that I am in very bad shape. It's time to start using more GPP work and the WOD's. I will still be doing my ME work each week and want to get stronger, but I need to improve my overall fitness. This is what I have come up with. Monday ME Upper, Tuesday GPP/WOD, Wednesday Off, Thursday GPP/WOD, Friday ME Lower, Saturday Off, Sunday GPP/WOD. I will still play basketball on Thursday and Sunday as often as I can. I will either follow WOD's that don't conflict with my ME work, or make my own up. I am actually excited about doing this type of work. I have been using basketball as my sole conditioning, but it's time to use something a little more intense. I will mix in some regular lifting with the GPP days, more hypertrophy oriented or do that on "off" days. Right now is trial and error and I expect it to take a few weeks to figure it out. Any suggestions would be very helpful.

Coke
03-22-2007, 05:15 AM
The added crossfit and GPP training will help do the trick for great overall conditioning, there are other stuff out there like sprints, rope jumping, bag work, etc...good luck bro.

Big o Boy
03-22-2007, 06:19 AM
What does WOD stand for Mike?

Your split looks good, just don't drop the assistance work for your lifts on non-ME days. Take it easy on the knee for sure. I know a lot of that cross-fit stuff can be hard on the knees, also.

Mike G
03-22-2007, 07:21 AM
Ammotroop - thanks for checking out my journal. Wasn't so much ballsy as stupid, but thanks.

Stump - thanks man. PR's are nice even if they aren't as high as you hoped.

Coke- Definitely going to be using as many alternatives as I can. The WOD's have so many variations that encompass everything. Just have to plan things out and take some time.

Biggie- Workout of the Day. It's on Crossfit's website. The thing that is nice about Crossfit is they do everything. Lifting, plyo, agility, endurance. It's just a matter of laying my week out using different routines to accomplish my goals and still get assistance work in. I figure a few months of trying this out isn't going to hurt and might be a huge help.

Mike G
03-22-2007, 07:38 PM
Smashes - a bunch
Wall shots - a bunch
Standing jumps - a bunch
One hour of hard basketball
Mobility work

Overall decent enough. Shin was just starting to hurt at the end of basketball, so that's a good thing. I am doing the verticals in my garage with a bracket for the door. The bracket is 8'9" and I just touch that as high as I can. The highest today might have been 9'2".

Coke
03-23-2007, 05:38 AM
wtf, white boys can jump afterall, lol - :D ...j/k, really taking care of business.

Mike G
03-23-2007, 01:50 PM
No we can't. Atleast I can't anymore. Used to dunk 9'6" and touch 10'. I will again, sooner than later.

Mike G
03-23-2007, 05:48 PM
Coan/Philippi deadlift

Deadlift
Warmup (don't remember what, but more than usual)
340 x 2 vid - http://www.youtube.com/watch?v=9oBlpHE_fTI
(watch the vid in full screen to see anything. I have the basement lit up, plays good on my camera and on media player, but youtube is so dark. Sorry:()

SLDL
275 x 8
275 x 8
275 x 8

Pendlay Rows
135 x 8 x 3

GM's
135 x 8 x 3

Pullups
+40 x 1
+40 x 1
+20 x 1
+28 x 1
+28 x 1

Grip was slipping on the SLDL's so I had to switch to an alternate grip on the last three of the second set and last two of the last. Rows were very strict and I need to bump the weight next week. The WOD was weighted pullups, so I did five singles instead of three sets. More to see if I could than anything else. I have also decided to follow Anthony's approach to training. Three on, one off. First day will be ME work, second accessory and some plyo, third all plyo/WOD. This should make it easier to get in accessory work than my other set up. I know this is going to take some time to get down, but I think it will pay off huge in a few months.

Stumprrp
03-23-2007, 10:10 PM
nice deads man

Coke
03-24-2007, 08:08 AM
Great session throughout bro.

Mike G
03-25-2007, 03:04 PM
Stump and Coke - you guys are my fan club. Two strong, but couldn't ask for a better two. Thanks a lot guys for the support.

Heavy Upper
Mobility work

Shoulder press
Warm up sets (a bunch)
235 x 1 (PR)
Jx_9SKTH-N4
245 x no

Low incline bench
275 x 6
275 x 4 x 2

Then a bunch of band extensions. Workout was interrupted when family came to visit, so I just finished up with some band work. Overall decent.

Big o Boy
03-25-2007, 06:02 PM
Sweet video's Mike. Deadlift form pretty good. You're pulling with a close sumo stance, right? Your back looked really straight like you were trying to do a romanian deadlift. I know my back rounds over quite a bit more. I'm not sure if that's better or not. Your OH rack press is quite impressive. Where's the workout music?

Mike G
03-25-2007, 06:38 PM
Sweet video's Mike. Deadlift form pretty good. You're pulling with a close sumo stance, right? Your back looked really straight like you were trying to do a romanian deadlift. I know my back rounds over quite a bit more. I'm not sure if that's better or not. Your OH rack press is quite impressive. Where's the workout music?

Thanks man. Stance is close sumo, but I tinker with it every time I pull. I am working on getting much wider. I honestly have no clue about the back. I was hoping some of you guys could give me some tips. I haven't really pulled too many times and really only started dling about a year ago, hit and miss. The music is in my mp3.

Coke
03-26-2007, 04:55 AM
Shiat, them are some sweet shoulder presses - good incline pressing too man.

Mike G
03-26-2007, 05:19 PM
Coke - thanks buddy

WOD
Tabata fight gone bad (variation)

20 seconds of work, 10 seconds of rest
Sumo DL (75 pounds)10, 10, 15, 15
Box jumps 16, 17, 17, 15
Push Press (75 pounds) 21, 18, 18, 15
Wall Balls 10, 10
Elliptical 16, 14 (cals)
Push ups 21, 15
Squats 17, 17

I had the intention of doing the actual exercises for four sets instead of the called eight. Then I realized my elliptical is no sub for a rower and running to the garage to do the wall balls wasn't going to work, so I subbed in push ups and squats. Not the best subs, but they worked today. For ten minutes of work I was spent. I also did some singles on deadlifts to work form, bad idea. Basketball in a few minutes and some other stuff later tonight.

Ammotroop
03-26-2007, 05:26 PM
Nice press. You just gave me another idea to use at my house!

Coke
03-27-2007, 10:03 AM
Nice and varied stuff there Mike, that would be killer for me to try.

Mike G
03-30-2007, 02:04 PM
Ammo and Coke - thanks guys. Crossfit has been nice for only a few sessions of work, I am sold.

So, I'm back. Had our baby on Wednesday morning and they came home today. Little girl and they are doing really well. Probably off until Monday so I am right there if anyone needs me. I also start back at work on Monday. I figure the few days off won't hurt and will let me get rested up.

Stumprrp
03-30-2007, 04:31 PM
awesome press dude

Coke
04-02-2007, 05:54 AM
Congratulations on your new bundle of joy - a baby girl, that is so sweet!!

Mike G
04-02-2007, 06:28 PM
Heavy Bench
Flat
Warmup then
315 x 1
335 x 1
355 x 1 vid - jY-tsm6Tqc4
365 x bomb

That was it tonight. No sleep last night and had to help with the kids.

Mike G
04-02-2007, 06:29 PM
Stump - thanks man. Congrats again on the meet. Great job

Coke - thank bro. Crazy having a 17 month old and a newborn, but it's sweet. No more though.

Chubrock
04-02-2007, 07:11 PM
Big bench man, and you're a big guy. Nice job.

Jaybird88
04-02-2007, 07:34 PM
Rockin them big numbers. Vid looks great. Keep it goin!

Atrox Mortis
04-02-2007, 09:36 PM
Monster bench man. I like the videos too, they really add to the journal. Keep up the good work.

Stumprrp
04-02-2007, 09:42 PM
strong ass press mike, i got me some catchin up to do im not even at 3 and a 10 yet!

Big o Boy
04-03-2007, 12:18 AM
great press Mike... that was a fast press. Hard to believe you bombed 365 after that. Looked very explosive. Also looked like the rack was going to take a hike at the end. lol.

Coke
04-03-2007, 06:36 AM
Super heavy flat bench numbers Mike.

Mike G
04-03-2007, 03:38 PM
Chubrock - thanks bro. Bench is still a longs ways off, but it's getting there.

Little Lee- thanks for checking out my log.

Atrox- thanks man. Just copying others with the vids. Lets those who check in get a peak and help me out.

Stump - I'm 27. You're lower stuff blows me out of the water, so I can't let you pass my bench too. Sorry.

BoB- Mental. I hit my sticking point about four inches off my chest and just bailed. Definitely not one of my better days, but it is a current PR. The rack is sturdy, but it certaintly rocks when I re rack.

Coke - As always, thanks a lot. I can't wait to hit some real heavy numbers again, by the end of the year I will.

Mike G
04-03-2007, 07:59 PM
Crossfit WOD "angie"
100 pull ups
100 push ups
100 squats
100 sit ups
50% of called for workout, 50 reps for each
Time - 7:00

Squats
135 x 20

Weight - 207
Chest - 44.25
Arm - 17
Forearm - 13.25
Leg - 28.125
Neck - 16.5
Calf - 17.125
Belly around navel - 38 :mad: :shoot:

Another quickie. Late day, late workout. Today should have been accessory lower, but I wanted to test my knees out with a 20 rep set. Pretty decent. Measurements are better in some areas, the same in others. Can't be upset about it since I have been so slack on my diet. My weight has been very steady at 207. I still want to get to 200 before June and 190 by the end of September. Today was the first day I did really good eating in a few weeks and with being back to work it should stay that way from now on.

Stumprrp
04-03-2007, 08:15 PM
nice workout man crossfit is the ****, our measurements are pretty similar, your arm looks alot bigger then 17 though, dont worry mines 36 around the navel and growing lol

Big o Boy
04-04-2007, 12:05 AM
were those measurements flexed Mike? You definitely look a lot bigger in the chest and arms...

Mike G
04-04-2007, 01:57 PM
Stump - Crossfit is pretty sweet. The WOD gives me a great workout and changes things up. Definitely need to stick with them.

BoB - Flexed. Thanks, but that's all I got. I am always surprised when people have 50 inch chests but don't look big. I will get pictures up, I promise. Then you can see things a little better.

Mike G
04-09-2007, 06:36 PM
Yesterday ME Upper

Bench
Warm up - not as many as last time
335 x 1
360 x 1
365 x 1 (current pr)
taYNJ9Vf8-U
370 x miss

Incline
225 x 6
275 x 4
275 x 3

Incline skulls
115 x 10 x 2
115 x 20
koUP1lmX55U

Bunch of lateral and front raises

Overall good. I slacked at the end of last week, because I am lazy after work. Pictures will be up soon, just have to snap them.

Con
04-09-2007, 06:37 PM
Numbers are crazy man! Gotta come around more often!

How long have you been training?

Mike G
04-09-2007, 06:44 PM
Numbers are crazy man! Gotta come around more often!

How long have you been training?

Thanks a lot. I've been lifting since I was fourteen, so thirteen years total. The last five have been too sporadic to make any good gains though. At nineteen I was stronger in everything but bench than I am now and I was only 180. The last three months have been better and I am just starting to get back to where I was seven months ago.

Coke
04-10-2007, 05:43 AM
Solid stats Mike, great job on the bench.

Mike G
04-11-2007, 07:30 PM
Coke - thanks bro. The bench is starting to get there again.

Weight - 204 without shoes. I have lost 16 pounds since the start of the year. I wanted 190 before the end of summer, but now I think I should be able to hit that by the middle of July. If I really work at it, July 4th. Once I do that, I will evaluate based on the mirror.

Deadlift
340 x 3

Standing military
215 x 3

The military wasn't the greatest ROM, but much more and it screws with my shoulder. Deads were awful, but oh well. Time to suck it up and get strong.

Coke
04-12-2007, 06:22 AM
190lbs lean is an obtainable goal, you'll be looking even more super by midsummer.

Good numbers on those two movements bro.

Con
04-12-2007, 08:05 AM
Coke is right, you put the work in, and plan it out, you should be lookin nasty for summer!

HeavyBomber
04-12-2007, 08:33 AM
Solid stats Mike, great job on the bench.


Agreed. Looking large Mike.

Mike G
04-12-2007, 06:01 PM
5evvMyj3MSw

Military press from yesterday 215 x 3

Mike G
04-12-2007, 06:03 PM
Coke- Thanks for the constant support.
Con- I have the gameplan, need to execute. Thanks for checking in.
HB - Thanks bro. Have a ways to go to really be happy, but it all takes time.

Stumprrp
04-12-2007, 06:09 PM
lookin big, strong milis

Mike G
04-12-2007, 07:59 PM
Stump - thanks man. Millies are getting there.

WOD
65 pound thrusters, 10 reps
10 pull ups

As many rounds in 20 minutes

6 full rounds, plus 10 thrusters and 9 pull ups. Wanted 7 rounds, but couldn't get the last pull up. I had plenty of time to finish the round, but couldn't pull my fat butt up high enough to count. Four attempts failed three inches away from a real pull up. Oh well, still a good workout despite the poor number of rounds. I am tempted to just follow Crossfit WOD for a few months, but apprehensive. I think I would still gain some strength since I am lucky that way, but get in much better shape overall. Any suggestions?

Big o Boy
04-13-2007, 07:02 AM
I don't know man. I know a few guys here that do it and get stronger, but they pick and choose the Crossfit workouts and kinda follow their own routine with it. It's definitely something to think about. I like some cardio aspect of it, but it's a bit too much for me. I need more meat. :p

Coke
04-13-2007, 10:17 AM
That crossfit shiat ain't for everyone, nice seeing you go for it though.

Mike G
04-14-2007, 10:55 AM
BoB - That's my problem right now. The WOD's actually have as many ME days as my old Westside set up, just not the accessory work. I love lifting heavy, but I really want to be in good overall shape. I don't plan on ever comepeting, so I don't think a few months of experimenting will hurt. Especially if I add in a little ME work each week.

Coke - I'm trying to figure out if it's for me. At this point I would rather have good conditioning than be strong, but that could change tonight. I think I just need to do the WOD's for two months and really see. I have tried so many different styles of training over the years, one more can't hurt.

OK, so I think I have made up my mind. Follow the WOD's for two months, variations where needed. Add in some ME work, especially bench since there is never a bench workout. Also add in other GPP work when I can. Tire work, hammer swings, that type of stuff. If I feel I haven't done ME for the big crossfit three (deadlift, squat, military) add that in. I need to get stronger on squats and deads if I am going to come close to meeting my end of the year goals (400, 500 respectively) I think bench is very attainable (400, 35 to go). New goal for military is 300 by the end of the year (215 x 3 current). I guess I will be the voluntary guinea pig too see if you can get stronger following Crossfit.:nod: I feel I should be able since my bench is the only lift that is beyond beginner numbers. That falls into a beginner intermediate category in my mind. I really think focusing on the WOD and adding a little bit when I can will work well. I guess we'll know in a few months.

Mike G
04-14-2007, 03:36 PM
"Helen"
400 meter run
21 1 1/2 pood KB swings
12 pull ups

3 rounds for time

Substitutions
run- one lap around school, ~1/5 mile
KB - 40 pound db, no KB, 40 is currently my heaviest db

Total time
13min. 41 sec.

Comments
The running was better than I anticipated. Need to get an exact measurement of one lap. Swings were good, form not too bad. All pull ups were legit today, a little kipping when needed, but no jump ups. Best was seven straight, slowly getting better. Time is very bad, but I am happy with my effort.

HeavyBomber
04-14-2007, 10:14 PM
NICE job on that Military press 215 x 3! Those heavy sets are a bitch.

Con
04-15-2007, 11:27 AM
Pullups are killer and c'mon we all know small progress is still progress!

Keep it up.

Chubrock
04-15-2007, 11:34 AM
You'll have some fun with the CF work. Nice job.

Mike G
04-15-2007, 03:40 PM
HB- Thanks bro. Trying to keep things strict and still move some decent weight. In a few months I hope to be pressing some big numbers

Con - Yes they are. I haven't been good at pull ups in many years, so I am happy they are starting to get a little better. I'll take any progress I can get.

Chub- Thanks. I think Cf will be fun and hard. Especially when I start to add in a little bit at a time. I have so many things I want to do (hammer work, rope work like your video, tire flipping), just need to figure out how to incorporate it all and still get strong.

Mike G
04-15-2007, 07:35 PM
Weight - 201 (down another three pounds from last week)
WOD
Push Press
5,5,5,5,5 reps

185 x 5 Awful form
155 x 5 x 4

Bench (chains add about 40 lbs.)
135 x 5
225 x 5
275 x 5
275 + chains x 3
295 + chains x 2

Not a great one. Haven't push pressed in a few years, so I dropped back to a lighter weight and worked on my form. Bench wasn't great either. Bought two 14' lengths of 3/8" chain. First time ever using chains, so I had to figure out how to set them up, didn't get too much let off at the bottom. Was very upset at the end of the last set because I thought I had 285 on the bar. After looking at the vid again, it was 295. About 335 at the top, so while I'm not happy, I'm not too upset either.

Con
04-16-2007, 04:54 AM
One mans "trash" is another mans "treasure". Id trade workouts with you anyday! :D

Keep up the good work, and is the basic concpet behind chains that the weight doesnt actually come into play until the way up?

Coke
04-16-2007, 06:01 AM
See you're serious about WOD, great effort with'em too - good work.

Mike G
04-16-2007, 08:05 AM
Con- Thanks man. Chains allow you to lockout with more weight than you push off your chest. The way I had them set up, I only lost a few pounds, if that, on the bottom. Then as you press, the chain adds constant weight until lockout.

Coke- Thanks buddy. I'm trying to get serious and make sure each effort is the best I have.

Big o Boy
04-16-2007, 08:42 AM
great stuff bro. Your push presses are bound to go up quickly with your OH pressing ability, once your form gets better.

Stumprrp
04-16-2007, 09:45 AM
nice chain pressing mike, i love them.

Mike G
04-18-2007, 07:52 PM
WOD
Cindy
5 pull ups
10 pushups
15 squats
As many rounds in 20 minutes
14 rounds completed

Very happy with this, but still a lot of room for improvement. Missed Monday due to losing power for 10 hours. I want to start adding a little each day to the WOD to focus on weak points. Lifting, plyos, something each day.

BoB - I think I could get quite a bit more now, but I want to get my form back. I know I hit 275ish as a freshmen in college, so I hope to get it back.

Stump - thank bro. I liked them, but need to change my set up. I think two links hit the ground, so it wasn't a real chain press.

Coke
04-19-2007, 05:33 AM
Fine stuff dude, gradually building onto those rounds.

Mike G
04-19-2007, 07:51 PM
Coke- Very gradually, but in a few months things will look decent. Thanks man.

WOD
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Variations-
50 running box steps
25 GM (bar)
25 crunches

No time today. Just did the workout. So far from the actual workout that I thought it pointless to time. Goal is to complete this workout with no substitutions next time it comes.

Followed with some wheelbarrow and 50 lb. bags of salt stuff. Carry the bag, load the wheelbarrow and run stuff. Nothing special, but something different.

Lastly, I was accepted today into SUNY Brockport for my Master's program. I am pretty psyched.

Coke
04-20-2007, 05:58 AM
Seeing you working towards your Masters degree is great!!

Mike G
04-25-2007, 04:54 PM
Coke - Thanks man. I am excited to get my degree, but not so much about actually doing schoolwork again.

Weight- 200 (down 20 since the start of the year)

Standing Press
230 x 3 PR

Squats
245+40 lbs. of chain x 3

Pullups
7, 6, 10 :thumbup:

Yet another change in the routine. Now I am going to straight lift three days a week and have metcon, plyo and other work throughout the week. Very good workout, especially considering I have been slacking the last few days. Squats were the best they have felt in a very long time. I know they aren't heavy, but the fact that nothing hurt is encouraging. Presses were smooth and the pull ups get better each time I do them. I know I said I was going to follow the WOD for a few months, but after reading a lot of Anthonies and PowermanDL's posts, I realized I can make great gains following the basics and coming up with my own "WOD's", if that makes sense.

muscleup
04-25-2007, 05:39 PM
Hey Mike, 1st time stoppin by. Read the last 2 pages of your journal.
Nice job on the shoulder press!

Did you see Tuesday's WOD? It actually had some bench press action! Better take advantage!

Mike G
04-25-2007, 07:33 PM
Muscleup- Oops, forgot. Monday I did the WOD from a few days before. Bench press weight for five sets of failure. 61 total reps, don't remember the breakdown. Thanks for checking out my journal.

Coke
04-26-2007, 05:28 AM
Weight training 3 days a week is a good base plus the added miscellaneous work, sounds like a deal.

Big o Boy
04-26-2007, 07:55 AM
Your shoulder strength is crazy man. Great PR on the OH presses. Making up your own WOD seems like the best thing. I'm in the process of making up my own training routine, also.

Stumprrp
04-26-2007, 08:48 AM
really nice presses man

Con
04-26-2007, 09:54 AM
That is some huge ass weight.

Youz a beast fo sho!

Mike G
04-29-2007, 07:17 PM
Coke - Happy I could make a deal with you.

BoB - Thanks bro. Shoulders have always been a strong area for me. I think workind more GPP stuff into my routine will be a nice change up on non lifting days. Throw in some Metcon stuff and I think I will have a pretty well rounded plan.

Stump - Thanks big man.

Con - Not a beast yet, in a few months though. Thanks for the props

Weight 198 (finally below 200!)
Squats
warmup (not enough)
275+ 40 lbs. of chain x 3
315+chain x miss:bang:

Overhead Press Standing
warmup (really not enough)
235 x not today

Pullups
12, 12(pr), 8

Not a great one. Squats went smooth, but not as good as I was hoping. I am finding that I need more weight to get to depth, just very tight in my hips. The 315 was there, but I hit the safety pin and it messed me up. Came up about four inches, but stalled and lost it. Next time. Overheads were awful. Set up was off and I just couldn't get the first rep up. I tried a few times, but it wasn't there. I think the weight loss caught up to me today a little, plus eating and sleep. Just one of them days, next session will be much better. Been playing some basketball again, much better conditioned than when I started. Things are getting there.

Big o Boy
04-30-2007, 03:20 AM
Woohoo for reaching middleweight!!! Haha. Strength losses are always painful, but they'll come back in time with hard work. Pull-ups are easier, eh? ;)

Coke
05-01-2007, 05:53 AM
Weights used were bound to take a hit...nice job on the squats and pullups.

Mike G
05-08-2007, 07:22 PM
Biggie, Coke- Thanks guys.

Been awhile since I posted. Taking the rest of the week off. Working a lot right now and I am just going to get rested the next few days and start back strong on Sunday.

Stumprrp
05-08-2007, 07:32 PM
nice pullups and squats mike

Mike G
05-18-2007, 09:01 AM
Another long period without posting in here. Worked out on Sunday, but haven't been feeling great. Pain in my lower abdomen, had it for about two months. It kind of comes and goes until the last few days when I started to work with huge rocks and make a wall out of them. Finally decided to see the Dr. and I have a hernia. Very small at this point, but she is certain it will blow out in the future. No lifting for the next week. Then I can start back in. I also had my "good" knee looked at. She is pretty sure I will have to have it scoped to clean it up. I go to see the ortho in two weeks. Might try to have him do both knees since they both sound horrible.

Mike G
05-20-2007, 02:17 PM
Just looked at an old journal. Two years ago I was moving the same or more weight on every lift. Huge reality check what being lazy can do to gains. I want to lift pretty bad this week for the first time in a month and can't. This isn't a poor me post, just a kick in the ass to myself to be dedicated. I have wasted a lot of time doing nothing when I could have been getting a lot stronger. Instead I got fatter and weaker. :bash:

Con
05-21-2007, 06:36 AM
Sry to hear about the bad times. We only do what we can, and you are doing plenty. Get that stuff taken care of, and look forward to the future.