Sticky to the Mickey

[StickyMickey]

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

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

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

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

[StickyMickey]

3/19 - starting to try HCT12 this week. We'll see how it goes.

1 mile treadmill warmup run @ 6mph

Pullup-

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

Bent over Barbell Row

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

Bench Press

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

Standing Barbbell press

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

Tricep pushdown

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

[StickyMickey]

A couple days a week I do some kind of funky crossfit endurance running workout. I'm just getting back into running from an IT band issue. I run on the treadmill because its shitty outside in Idaho.

6mph 1 mile run warmup

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

6 mph 1 mile run cooldown

5 minute breather

4 rounds for time

5 pullups
15 lunges
20 situps

6:03

[StickyMickey]

1 mile warmup run @ 6mph

Back Squats

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

Deadlift

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

Seated Calf Raises

45 X 10
90 X 10
90 X 10

Barbell Curl

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

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

[StickyMickey]

3/22 - Run day

1 mile warm up run @ 10 min/mile

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

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

8:01

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

[StickyMickey]

3/23

1 mile warmup run @ 6 mph

Pullups

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

Barbell Rows

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

Bench Press

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

Seated Barbell press

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

Tricep pressdown

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

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

[StickyMickey]

3/25

Sunday run day

5k hilly loop. Ugh. Out of shape

30:22

[StickyMickey]

3/26

Week 2 of HCT12

1 mile warmup run @ 6mph

Back Squats

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

Deadlift

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

Standing Calf Raises

50lb DBs 2 x 10

Barbell Curl

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

Curls suck

[StickyMickey]

3/25 - took it really easy today. more of a recovery workout.

1 mile warmup run @ 6mph

20 x .04 mile intervals

10 min AMRAP

5 pullups
10 pushups
15 squats
20 situps

4 rounds

[StickyMickey]

3/23

1 mile warmup run @ 6 mph

Pullups

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

Barbell Rows

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

Bench Press

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

Standing Barbell press

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

Tricep pressdown

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

Lightened up the rows to work on more a row form

[Behemoth]

Simple, quality, to the point training! Looks good Mickey!

[StickyMickey]

Thanks Behemoth!

[StickyMickey]

3/29

1 mile warmup run

1 round for time:

25 pullups
50 pushups
75 lunges
100 situps

12:28

20 x 100m run repeats

Fin.

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

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

[Coke]

Good luck with everything, off to a fine start in here.

[StickyMickey]

Thanks Coke!

3/30

Back Squats

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

Deadlift

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

Standing DB Curls

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

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

[StickyMickey]

4/2

Pull ups

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

BB Row

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

Bench Press

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

Standing barbell press

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

Tri pressdown

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

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

[StickyMickey]

4/3

1 mile warm up run

1 round for time:

25 pullups
50 pushups
75 lunges
100 sit ups

11:09

10 x 100 m runs on 1 minute.

Feeling like I might be getting a cold. Piss.

[StickyMickey]

4/4

1 mile warmup run

Squats

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

Deads

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

DB curls

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

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

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

[StickyMickey]

Taking the rest of the week off to recoup from cold. I've caught like 6 colds this winter. Lame. Feeling about 90% now.

[Coke]

Wow dude, you might want to get the flu shot next season...look forward to seeing you get back at it.

[StickyMickey]

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

4/9/

Squats

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

Deads

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

DB Curls

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

Feels good to lift.

[StickyMickey]

4/10

Diane

21-15-9

Scaled to:

155lb Deadlifts
Handstand Pushup progressions

5:13

Long Intervals

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

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

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

[StickyMickey]

Pull ups

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

BB Row

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

Bench Press

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

Standing barbell press

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

Shoulder started to feel wonky. Quit.

Tri pressdown

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

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

[Coke]

Nice job dude, moving right along.

[StickyMickey]

4/12

Short interval runs

10 x 200m

90 seconds rest between

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