Sticky to the Mickey

[StickyMickey]

4/15

5k hilly run

27:58

[StickyMickey]

4/16

Deload week

Pullups

BW 2 X 15

BB Rows

135 - 2 X 15

Bench Press

135 - 2 X 15

Military Press

95 - 2 X 15

Tricep pressdown

55 - 2 X 15

[StickyMickey]

4/18

Squats

135 - 2 x 15

Deads

135 - 2 x 15

Calf Raises

185 - 2 x 15

DB Curls

20s - 2 x 15


4/20

Pullups

BW 2 X 15

BB Rows

135 - 2 X 15

Bench Press

135 - 2 X 15

Military Press

95 - 2 X 15

Tricep pressdown

55 - 2 X 15

Feeling good with some rest. I weighed 207 and according to my crummy scale, it says I'm at 20% BF. What a fatty! But, that seems like some nice gains considering a couple months ago I was at like 195 and 19-20% BF.

[StickyMickey]

End of Deload week

Pullups

BW- 2 X 15

BB Rows

135 - 2 x 15

Bench Press

135 - 2 x 15

Shoulder Press

95 - 2 X 15

Tri Pressdown

55 - 2 x 15


Took 3 days off this week. It really feels good. I'm starting to hike a lot at work since the mountains are starting to melt some and so I decided no running on the deload week and dropped a leg day.

I got on the scale this afternoon and I'm at 207 and at 20% body fat. I feel like I've made some good gains.

Only 15 weeks left at my job! Yeehaw!

[StickyMickey]

4/23

Front Squats

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

Romanian deads

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

Smith Machine calf raises

135 X 6
225 X 6
275 X 6
295 X 6
315 X 6
335 X 6
335 X 2
335 X 2

Hammer curls

30s X 6
35s X 6
40s X 6
45s X 6
50s X 6
50s X 2
50s X 2

Feeling good after the break last week. Getting stoked about quitting my job. 14 more weeks!!

[StickyMickey]

4/24

7 rounds for time:

10 pushups
10 situps
21 tuck jumps

9:19

4 X 400m run, 90 seconds rest between

All done at 8 MPH on treadmill.

Was a fairly easy workout, which was okay by me, my legs are sore. After yesterdays leg session I went out in the woods to get some work done and hiked around a 1500 foot elevation gain. It was about 20 degrees warmer than usual yesterday and I'm still not in good hiking shape yet from the winter.

[StickyMickey]

4/25

Wide grip lat pulldowns

125 x 6
140 x 6
155 x 6
170 x 6

BW wide grip palms out pullups

BW x 6
BW x 3
BW x 2

Seated cable row

125 x 6
140 x 6
155 x 6
170 x 6
185 x 6
185 x 2
185 x 2

Incline Bench Press

135 x 6
155 x 6
165 x 6
175 x 6
175 x 2
175 x 2

Smith machine shoulder press

95 x 6
115 x 6
125 x 6
135 x 6
135 x 2
135 x 2

Skullcrushers

35 x 6
55 x 6
65 x 6
75 x 6
75 x 2
75 x 2

Whew!

[Coke]

Fine job with the consecutive efforts bro.

[StickyMickey]

Thanks Coke!

4/30

Wide Grip Lat Pulls - this shit sucks because the pulldown machine I'm using doesn't have anything to hold my legs down. Whatevers

125 x 6
140 x 6
155 x 6
170 x 3 - i'm like half coming up in the air on this shit
BW wide grip palms out pullups - x 3 and x 3

Seated Row

125 x 6
140 x 6
155 x 6
170 x 6
185 x 6
200 x 3
200 x 2

Incline Bench Press - I'm going deeper so the weights are lighter.

135 x 6
135 x 6
145 x 6
145 x 2
145 x 2

Seated Smith Machine shoulder press

95 x 6
115 x 6
135 x 6
135 x 6
145 x 6
145 x 2
145 x 1

Skullcrushers

40 x 6
50 x 6
65 x 6
75 x 6
75 x 6
75 x 2
75 x 2

[StickyMickey]

5/1

12:00 AMRAP

3 95lb thrusters
9 chest to bar pullups
12 tuck jumps

I did 5 rounds + thrusters and 6 pullups. The pullups were the most difficult part. I tried the thrusters starting out at 135 but it was hurting my wrists. Brb, getting tampon.

Running

5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ran the first 7 minutes at a 7:30 mile pace and the rest at an 8:30 mile pace

I feel like I've been a lazy ass with my diet and goals. I need to start keeping track of what I'm eating and if I'm getting enough, I felt like crap on the run.

[StickyMickey]

5/2

Felt like a blob today during my workout.

Squats

135x6
185x6
205x6
215x4
215x2
215x2

Deads

135x6
225x6
275x1
315x0

Blahhhhh

Smith machine Calf Raises

135x6
225x6
275x6
325x6
345x6
345x2
345x2

BB curls

45x6
70x6
95x6
105x6
105x6
105x2
105x2

I'm shooting for a body weight right now of about 220. I'm shooting to eat 4100 calories a day to gain and compensate for the running and the miles of hiking I do each week at work.

[Coke]

I'm shooting for a body weight right now of about 220. I'm shooting to eat 4100 calories a day to gain and compensate for the running and the miles of hiking I do each week at work.

Sounds like a solid plan, good luck with those goals.

[StickyMickey]

5/3

Tabata treadmill run

8 x 20 seconds on, 10 seconds off

12% grade, 7.5 mph first 4 sets, 6.4 mph last 4. Toasted for just a 4 minute workout.

[StickyMickey]

5/4

I'm getting bored with my current lifting routine so I'm going to try out 5/3/1 with the big but boring additional work. Did bench today just to see what was up and will follow the routine starting next week.

Bench

85x5
105x5
125x5
135x5
155x5
175x9

5 x 10 @ 105lbs

Dumbbell Row - 5 x 10, 50s

I dig this.

[StickyMickey]

Gotta catch back up on posting workouts

5/6-

5k run, easy effort - 29 minutes

[StickyMickey]

5/7 -

Overhead BB press

65 x 5
75 x 5
95 x 3
95 x 5
115 x 5
125 x 8

5 x 10 at 75lbs

Pullups

5 x 10 @ BW

Last set was broken. I was keeping rest periods short to get out of the office quickly.

[StickyMickey]

5/8

5/4/3/2/1 for time of:

135lb Front Squats
Burpees

3:14

10 x 100m sprints
:45 recovery between

I found out today that I got into a firefighter academy for this fall. I have been on a waiting list and didn't think I would get in this quickly. I'm pretty happy because if the ducks align right, I could start paramedic school right after the fire academy.

[StickyMickey]

5/9

Deadlift

105x5
135x5
155x3
165x5
185x5
215x13

5x10 @ 135lbs

Lying Leg Lifts

5 x 10

[StickyMickey]

5/10

Bench Press

85x5
105x5
125x3
135x5
155x5
175x11 ---PR

5x10 @ 105lbs

BB row

5 x 10 @ 115lbs - this was too light

Feeling good man! Feelin' good!

[StickyMickey]

5/11

5 x 800m

2:00 rest between

7 min mile pace

[StickyMickey]

5/13

5k easy run - 30 minutes

[StickyMickey]

5/14

Squats

95 x 5
115 x 5
145 x 3
155x5
175x5
195x8

5x10 @ 115lbs

Leg curls

5 x 10 @ 70lbs

[Coke]

Focus and consistency has been great man.

[StickyMickey]

Thanks Coke. I'm feeling driven to kick ass at getting picked up as a firefighter.

5/15

4 rounds, 2:00 rest between rounds

9 95lb thrusters
12 Chest to bar pullups
15 Handstand pushups

Doing pullups winded sucks.

3 x 1 mile runs, 5:00 rest between

1st mile - 7:15
2nd mile - 7:30
3rd mile - 7:45

[StickyMickey]

5/16

Standing shoulder press

65x5
75x5
95x3
105x3
125x3
135x9

5 x 10 @ 75lbs

Pullups

4 x 10

I had to deal with some employees so I dropped the last set of pullups. I did 4 x 12 yesterday anyway, I'm more than good for my lats I believe.

Getting to order my uniform for the academy today. This is starting to become a reality. Stoked beyond stoked.