Mike's Training Journal

[KingWilder]

1/26/06

UPPER

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

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

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

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

Rest between 1 and 2 mins.

[KingWilder]

1/27/06

LOWER

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

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

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

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


Rest between sets: 1-2mins.

[CoCoa]

Off to a great start Mike...you've done very well over the past few months in putting some muscle on that frame.

[KingWilder]

Thanks CoCoa


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

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

[KingWilder]

1/30/2006

UPPER

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

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

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

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

Rest 1-2 mins

[midee1]

Welcome to journal land and here's some to grow on.

[CoCoa]

Serious work on the bench and throughout bro.

[KingWilder]

Microbiology test AND Genetics test tomorrow back to back...needless to say I am moving my LOWER workout to Wednesday afternoon

[KingWilder]

2/2/06

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

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

UPPER

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

Pull-ups

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

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

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

Random
Skull Crushers
90x8

Curls
50x12
60x8

[CoCoa]

Good luck at at school, obviously you are quite a scholar taking microbiology and genetics...super workout for the upper body no matter how depleted you were, nice amount of volume throughout.

[KingWilder]

2/6/06
UPPER

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

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

Chins
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8

Bent Over Row
135x6
135x6
135x6
135x6

[CoCoa]

Practically straight sets all over, good job on the upper body again but try not to skip them legs bro -

[KingWilder]

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

[KingWilder]

2/6/06

LOWER

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

DB Lunges
50x5
50x5
50x5
50x5

Good Mornings
70x6
70x6
70x6
70x6

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


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

other than that the workout felt pretty good


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

[CoCoa]

See you got in there and hit them legs up for a good and thorough workout, nice job Mike.

[KingWilder]

2/9/06
UPPER

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

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

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

BO Row
135x6
135x6
135x6
135x6

[KingWilder]

Don't feel too good right now so I'm changing my 2nd Lower workout of the week to tomorrow morning

[KingWilder]

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

2/11/06

LOWER

Dimel DLs
115x15
115x15
115x15

SLDL
135x8
135x8
135x8
135x8

DL
155x5
155x5
155x5
155x5
155x5

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

[CoCoa]

Super job with the variety of deads at home bro.

[KingWilder]

just woke up from a nap and I still feel lazy...don't really feel like goin to the gym which means I NEED to go even more...

so i'm downing a shake and headin out

[KingWilder]

2/13/06
UPPER

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

Chins
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx8
BWx7.5


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

rest was 1.5 mins between sets

[CoCoa]

Good job on the chins, U can clearly add weight on those now...also very nice 5 x 5 bench presses and arnold's.

[KingWilder]

I wish I could add some weight to chins, but I don't have a weight belt yet or the money to go get one...eventually though

[KingWilder]

2/14/06
LOWER

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

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

DL
165x5
165x5
165x5
165x5
165x5

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

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


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

[CoCoa]

Looks like you were the host with the most on Valentine's - ...great leg workout day Mike.