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  1. #1
    Weak Mofo
    Join Date
    May 2009
    Posts
    143

    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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