The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Weak Mofo
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    May 2009
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    Mike's Training Journal

    Name: Mike Sheppard
    Age: 21
    Location: Springfield, VA
    Current Program: HCT-12 Base with some changes
    Strength: Weak


    Body Measuments: 12/24/10

    ___________________12/10________3/11_____
    _____Height____6'3"______████████████
    _____Weight____205 lbs________??_____
    __Neck Size____17 5/8"________??_____
    ___Arm Size____14 9/16"_______??_____
    ___Wingspan____77"_______████████████
    _Chest Size____44 7/8"________??_____
    _Navel Size____37 3/8"________??_____
    _Thigh Size____26 1/2"________??_____
    __Calf Size____15 3/8"________??_____



    Best Lifts: 6 Reps
    _____________11/10________Now______Increase_______Goal____
    ___BP______175x6______155x6_______-20_______225x6___
    ___SQ______155x5______165x6_______+10_______300x6___
    ___DL______185x6______?????______?????______350x6___
    ___OH______75x6_______85x6________+10_______135x6___



    Best Lifts: 1-3 Reps
    ______________________
    ___BP______185x3___
    ___SQ______205x1___
    ___DL______245x1___
    ___OH______?????___



    Routine


    Upper A: Monday
    • Pull Ups
    • Bench Press
    • Pec / Back Flys
    • Dumbbell Rows
    • OH or Seated Press


    Upper B: Friday
    • Lat Pulldown
    • Bench Press
    • Pec / Back Flys
    • Close Grip Bench or Skullcrushers
    • OH or Seated Press


    Lower A: Wednesday
    • Calf Raises
    • Hack Squats
    • Dumbbell Curls
    • Deadlift
    • Leg Raises
    • Back Extensions
    • Planks


    Lower B: Satuday
    • Calf Raises
    • Squats
    • Dumbbell Curls
    • Back Extensions
    • Leg Raises
    • Planks


    Please feel free to critique me in any way you'd like!
    Last edited by Mike S; 12-29-2010 at 09:56 PM.

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  3. #2
    Weak Mofo
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    ----------Training Log----------
    Friday, December 3rd
    Lat Pulldowns: 130x6 x2 x2 x2
    Bench Press: 165x6 x2 x2 x2
    OH Press: 65x6 x2 x2 x2
    Dumbell Rows: 65x6 x2 x2 x2
    Laying Tricep Extensions with Curl Bar: 60x6 x2 x2 x2

    Saturday, December 4rd
    Hack Squats: 200x6 x2 x2 x2
    Dumbell Curls: 35x6 x2 x2 x2
    Deadlift: 185x6 x2 x2 x2 (Was pretty easy but stopped hear because I was running low on time)
    Did not complete Calf Raises and Abdominal work

    Monday, December 6th
    Lat Pulldown: 160x6 x2 x2 x2 (+30lbs from last time)
    Bench Press: 175x6 x2 x2 x2 (+10 pounds from last time)
    OH Press: 85x6 x2 x2 x2 (+20 pounds from last time)
    Laying Tricep Extensions with Curl Bar: 65x6 x2 x2 x2 (+5 from last time)

    Notes: The increases in my upper body I don't actually think were that drastic. I think I'm still healing from my attempt at Starting Strength and the longer rest periods here are slowly allowing me to regain my strength.

    Wednesday, December 8th
    Hack Squats 230x6 x2 x2 x2
    Bicep Curls 35x6 x2 x2 x2
    Deadlift 185x6 x2 x2
    Calf Raises on machine 450x6 x2 x2 x2
    Weighted situps 35x6

    Notes: I've concluded that I'm no longer doing deadlifts until I get my back x-rayed. Hurts way too much. Is there anything decent I could replace deadlifts with that wont hurt my back as much?

    Apparently my hacksquats have gone up by 75 pounds.... I must have been really worn out the first time I did them because a 75 pounds increase obviously doesn't happen in only a few days. I could have done more on the deadlifts and situps, but my back is beat and I believe it needs some medical attention. So I'm gonna work on that before I kill myself with deadlifts.
    Last edited by Mike S; 12-25-2010 at 12:47 PM.

  4. #3
    You aint fat jbob1's Avatar
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    Good luck with your goals Mike. Have you tried sumo deadlifts? They seem a bit easier on my back when I do them.

  5. #4
    Weak Mofo
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    Quote Originally Posted by jbob1 View Post
    Good luck with your goals Mike. Have you tried sumo deadlifts? They seem a bit easier on my back when I do them.
    No I haven't, although if they are easier on the back I will definitely give them a try. My back is cursed.

  6. #5
    Weak Mofo
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    Friday, December 10th

    Lat Pulldown 170x6 x2 x2 x2
    Bench Press 175x6 x2 x2 x2
    OH Press 85x6 x2 x2 x2
    Dumbell Rows 70x6 x2 x2 x2
    Triceps Extensions - Not completed

    Really crappy work out... been really sick for two days now. I did what I could manage.

  7. #6
    Weak Mofo
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    Saturday, December 12

    Hack Squats:
    135x6
    225x6
    250x6 x2 x2 x2
    + 20 pounds from last time

    Deadlift: Did not complete due to back pain

    Standing calf raises on machine:
    270x10
    360x10
    450x10 x5 x5 x5

    Abs:
    Steep decline situps + ab machine

    Went easy on situps once again because of my back.... I hate my back.
    Last edited by Mike S; 12-12-2010 at 01:15 AM.

  8. #7
    Weak Mofo
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    Sorry... These posts are activing very wierd. If a Mod sees them please feel free to delete these last couple. Don't know what's goin' on here...

  9. #8
    Weak Mofo
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    Wednesday, December 22

    Calf Raises:
    - BW x 10
    - 90 x 10
    - 180 x 10
    - 270 x 10 x5 x5 x5 PR + 40

    Dumbell Curls:
    - 25 x 6
    - 30 x 6
    - 35 x 6
    - 40 x 6 x2 x2 x2

    Hack Squats:
    - 90 x 6
    - 180 x 6
    - 270 x 6
    - 360 x 6 x2 x2 x2 PR + 110

    Honestly I don't know what happened with hack squats. I can barely manage 6 plates, then four days later I can do 8 plates fairly easily. I must need to sleep more...

    Back Extensions:
    - BW x 10
    - BW + 35 x 10
    - BW + 45 x 10
    - BW x 10

    Hamstring Machine:
    - 75 x 6
    - 90 x 6
    - 120 x 6
    - 150 x 6 x2 x2 x2 PR + 15

    Leg Raises:
    - 20 Reps
    - 15 Reps
    - 10 Reps

    Planks:
    - 30s Front Plank
    - 30s Left Side Plank
    - 30s Right Side Plank
    - 30s Right Arm Salute Plank
    - 30s Left Arm Salute Plank
    - 30s Extended Front Plank
    - All of them at one time in a row for 20 seconds each

    The planks were brutal.

    Notes: I did alot better this workout then previous workouts. Don't know how I managed an extra 110 pounds on hacksquats. Hamstrings increased a good bit aswell, along with the calves. All the major leg workouts went up alot. But when I say alot, it was ALOT. I must have been better rested today or something.
    Last edited by Mike S; 12-22-2010 at 09:29 PM.

  10. #9
    Weak Mofo
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    Friday, December 24

    Bench Press:
    45 x 6
    95 x 6
    135 x 6
    155 x 6 x2 x2 x2

    Seated OH Press:
    45 x 6
    65 x 6
    85 x 6 x2 x2 x2

    Dumbell Rows:
    45 x 6
    60 x 6
    75 x6 x2 x2 x2

    Back Flys on machine:
    50 x 6
    70 x 6
    100 x 6
    120 x 6
    150 x 6 x2 x2 x2

    Pec Flys on machine:
    50 x 6
    70 x 6
    100 x 6
    110 x 6
    120 x 6

    Lat Pulldown:
    100 x 6
    120 x 6
    140 x 6
    150 x 6 x2 x2 x2

    Squats:
    45 x 6
    90 x 6
    135 x 6
    165 x 6 PR
    185 x 3 x2 x2

    Notes:
    Today I strayed from my normal routine. Today was kind of an experimentation day. Stil got a decent workout after it. After I saw my bench press suffer once again and made absolutely no progress, I got pissed and just did whatever and experimented with stuff.

  11. #10
    Weak Mofo
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    Saturday, December 25

    Sadly the gym is closed today, and today was a lower body day. So instead I just goofed around with some of the weights I have at home.

    Light squats because I have no rack and had to lift the weight onto my shoulders.

    Light Squats:
    65 x 20
    65 x 20
    65 x 15
    65 x 15

    Calf Raises: Bar on back
    65 x 20
    65 x 20
    65 x 15

    Ab work

    That's all I did for today. I plan to eat good. The squats actually worked my legs quite well. Can't wait for monday to give a new bench technique a test run. Really excited.

  12. #11
    House Lannister
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    Good work lately Mike. Are you doing BB hack squats or sled hack squats?

  13. #12
    Weak Mofo
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    Sled hack squats. Slightly less impressive than a BB hack squat haha. I've never tried BB hack squats. I switched to hacks instead of normal squats because it wreaked havoc on my back. Though I have switched to low bar normal squats and those seem to be alot better on my back. I should be starting with normal squats again on monday.

    I'm also trying a different benching technique today. Gonna try the arch powerlifting method. Laying flat is just too hard for me with a small chest and a 77 inch armspan. Kills the shoulders to go so low. Anyways ... off to the gym! wish me luck!

  14. #13
    Weak Mofo
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    Monday, December 27

    Lat Pulldown:
    50 x 6
    70 x 6
    90 x 6
    120 x 6
    140 x 6
    160 x 6 x2 x2 x2

    Bench Press:
    Bar x 10
    95 x 6
    115 x 6
    135 x 6
    135 x 6
    135 x 6

    Went light on the bench press today. Didn't have a spotter and also trying to get used to a new technique.

    OH Press:
    Bar x 10
    65 x 6
    85 x 6
    95 x 3 x1 x1

    Got a little too ambitious with the Presses. I'll know better next time. Almost had a PR.

    Dumbbell Rows:
    50 x 6
    65 x 6
    70 x 6 x4 x4 x2

    I feel like I could have mananged 80 pounds there.

    Skull Crushers:
    45 x 6
    55 x 6
    65 x 6 x2 x2 x2

    These hurt my elbows. Elbows are still sore from these. Also my first time doing skullcrushers.

    Back Flys:
    50 x 6
    70 x 6
    90 x 6
    130 x 6

    Pec Flys:
    50 x 6
    70 x 6
    90 x 6
    120 x 6

    Notes: Still sort of experimenting with different things. I think as an opener to the new year I'm going to do the "Increase Your Bench by 30 Pounds in 30 Days" program for January, Then return to what I have here. Although my long arms are a disadvantage to benching and I'll never be a great bencher, it is still my favorite lift.

  15. #14
    Weak Mofo
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    Wednesday, December 29

    Calf Raises:
    BW x 10
    90 x 10
    180 x 10
    250 x 10 +20 PR

    Hack Squats:
    BW x 6
    90 x 6
    180 x 6
    270 x 6
    380 x 6 +20 PR

    Normal Squats:
    Bar x 10
    135 x 3
    185 x 1
    205 x 1 +20 PR

    The rep of 205 felt easy for being 20 pounds heavier than my previous PR, AND I only did this out of curiosity after my legs were already weak from hack squats. Looking forward to trying my 1RM with squats again next Wednesday!

    Deadlifts:
    135 x 5
    185 x 1
    225 x 1
    245 x 1 +20 PR Felt somewhat easy
    275 x 0 Couldn't even get it off the ground

    Once again just testing, legs were dead well before I even tried this.

    Dumbbell Curls:
    20 x 6
    30 x 6
    35 x 6
    40 x 6

    Last time I did 40 on curls I barely got it, this time was alot easier.

    Hamstring Machine:
    70 x 6
    100 x 6
    135 x 6
    165 x 6 +15 PR

    These felt very solid and easy. Definitely gonna up it next time. Again!

    Leg Raises:
    x 20
    x 15
    x 10

    Planks:
    30s Flat
    30s Right side
    30s Left side
    30s Extended arms flat
    30s Right arm salute
    30s Left arm salute

    I am very satisfied with this workout! Especially the 205 squat. I struggled with squats for so long, and to finally see them going somewhere is such a relief. I'm looking forward to next Wednesday! A friend of mine who is pretty much equal in strength challenged me to see who has a better max squat next Wednesday. Hopefully I can set another PR! Lot's of PRs today.

  16. #15
    You aint fat jbob1's Avatar
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    Lot's of PRs today.
    No kidding, Keep up the good work.

  17. #16
    House Lannister
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    Nice squatting Mike!

    Hack squats are a pretty good movement IMO, especially on a sled. Great for quads.

  18. #17
    Weak Mofo
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    Quote Originally Posted by jbob1 View Post
    No kidding, Keep up the good work.
    Most definitely. I was really happy with that. Thank you

    Quote Originally Posted by chevelle2291 View Post
    Nice squatting Mike!

    Hack squats are a pretty good movement IMO, especially on a sled. Great for quads.
    Thanks man! I like hack squats on the sled. I stopped doing normal squats as much cuz I have a bad back. Although ever since I've switched to low bar squats, they haven't hurt my back! I'm happy about that.

  19. #18
    Weak Mofo
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    Friday, December 31

    Today has been the worst day I've had this entire year. Spent 10 straight hours in the bathroom with the flu. Don't get to see my girlfriend today, don't get to go to the gym, don't get to do anything for new years, don't get to go on my planned snowboard trip.... this blows. Oh well.

    Hope everyone else is doin' something fun!

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