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Thread: Mike's Training Journal

  1. #1251
    Ex-Manwhore KingWilder's Avatar
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    Thanks man

    another 2 parter...probably gonna be the norm on Tuesdays and Thursdays since I'm so damn busy with work, school, and working at the Student Health Center (in Health Promotion, for my minor)

    Push Press
    95x10
    115x8
    135x4
    140x3
    155x1

    DB Standing OH Press
    45x6
    45x6
    45x6

    Pullups
    BWx15
    BWx10

    blah...second half will include:
    Power Cleans
    Incline Bench
    T-Bar Rows


    also, next week I'll be switching up my routine to a Block Specialization (one of the Get Built Issues)...gonna bring up my lats and shoulders and possibly biceps as well

    it's a 3 days on 1 day off EAT LIKE A HORSE routine...I'll post the split later
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  2. #1252
    Ex-Manwhore KingWilder's Avatar
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    did some Incline Bench, Power Cleans, some bench singles, and T-Bar Rows

    nothing worthy of posting though
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  3. #1253
    Ex-Manwhore KingWilder's Avatar
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    next 4 week split will look like this:

    Block Specialization for Chest and Lats

    Day 1:
    Flat Barbell Bench Press 5x5
    Incline DB Bench 3x8-10
    Weighted Chins 5x5
    T-Bar Rows 3x10-12

    Day 2:
    Incline Barbell Bench Press 3x5
    Flat DB Bench 3x8
    Weighted Chins 3x5
    T-Bar Rows 3x8

    Day 3:
    Deadlifts 3x6-8
    Front Squats 3x8
    Standing OH Press 3x8
    Power Cleans 3x8
    Weighted Dips 2x10
    Seated Hammer Curls 2x8

    Day 4:
    OFF

    repeat
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  4. #1254
    Senior Member Natetaco's Avatar
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    lookin good mike. been awhile since i posted in here. still want smaller legs?
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  5. #1255
    Ex-Manwhore KingWilder's Avatar
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    haha, to some degree yes

    my thighs rub together when I walk which is extremely annoying...I think my problem is that I hold fat in my midsection to thigh area so the fat that I do have is there.

    I'm hoping when I start CrossFit in a few months they'll "slim down" a little, so we'll see
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  6. #1256
    Ex-Manwhore KingWilder's Avatar
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    quick workout this morning after my client (8am...haven't been up this early in a looooong time)

    Deadlifts
    135x10 (RDL)
    225x10
    275x5
    295x5
    315x5 (straps)
    315x5 (straps)
    315x5 (straps)

    Dips
    BWx15
    BW+45x10
    BW+90x3
    BW+90x3
    BWx15

    dips were a little weaker today...tons of factors could have contributed...lack of sleep being a major one, but all in all not too shabby. I'll probably do a CrossFit workout tomorrow.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  7. #1257
    WBB Team Captain Coke's Avatar
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    Damn good deads and dips to start the day with dude.

  8. #1258
    Senior Member KevinStarke's Avatar
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    Real nice dead volume.

  9. #1259
    Ex-Manwhore KingWilder's Avatar
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    Thanks guys

    did the CrossFit WOD today...it was ME Deads...ha

    I did the warm up as RXed and was pretty much done before even attempting the deads...that and I hadn't eaten for 5 hours by the time I actually did them (did it at work after I got off)

    CFWU

    Samson Stretch
    OH Squat: Barx15, Barx15, Barx15
    chinups: BWx15, BWx15, BWx15
    Dips: BWx15, BWx15, BWx15
    Leg Raises: 15, 15, 15
    Back Extension: 1x15

    Deads
    225x1
    275x1
    315x1
    335x1
    355x1
    365x0
    365x0
    just didn't have it in me on those sets
    excuses : lack of energy, just did deads 2 days ago, exhausted from warm-up

    *I will pull 405 before 2008*
    Last edited by KingWilder; 09-30-2007 at 02:48 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  10. #1260
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    I can't believe you did deadlifts after that WOD... hahaha, nice effort dude.

  11. #1261
    Ex-Manwhore KingWilder's Avatar
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    Quote Originally Posted by Noxon View Post
    I can't believe you did deadlifts after that WOD... hahaha, nice effort dude.
    haha, that crazy stuff was the CrossFit WARM-UP

    the deads were the WOD
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  12. #1262
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    christ, the warmup has more reps than some of my entire workouts!! Nice pulling, 355 is nothing to be dissapointed with
    Last edited by RedSpikeyThing; 09-30-2007 at 09:09 PM.

  13. #1263
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    Jesus, that warm-up would kill me.

  14. #1264
    Ex-Manwhore KingWilder's Avatar
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    Block Training: Chest and Lats

    Flat BP
    barx12
    135x5
    155x5
    175x3
    195x2
    205x5x5

    Incline DB BP
    55x12
    55x12
    55x12

    BB BO Row
    135x12
    185x8
    205x5x5

    Pullups
    BWx12
    BWx10
    BWx8

    same thing tomorrow, but all 5x5 will become 3x5
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  15. #1265
    WBB Team Captain Coke's Avatar
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    Fine chest & back day guy.

  16. #1266
    rebuilding the foundations Herandi's Avatar
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    nice workout mike
    "Our greatest glory is not in never falling, but in rising every time we fall."

  17. #1267
    Ex-Manwhore KingWilder's Avatar
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    thanks guys

    Block Training 2: Chest and Lats

    Incline BB BP
    Barx10
    115x5
    135x5
    155x3
    175x5
    175x5
    175x5

    Dips
    BWx15
    BWx15
    BWx15

    BB BO Row
    135x5
    155x5
    185x3
    205x5
    205x5
    205x5

    Pullups
    BWx10
    BWx10
    BWx10

    I don't see how people do chest every day or even every other day...it's boring. Oh well, only 4 weeks of this...at least tomorrow should be fun (deads, front squats, power cleans, push press)
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  18. #1268
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    Strong rowing both days dude.

  19. #1269
    C.S.C.S. ddegroff's Avatar
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    Lookin strong bro, hows the new job?
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  20. #1270
    Ex-Manwhore KingWilder's Avatar
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    Thanks guys

    job is going well...the other trainers are great and it's a really fun atmosphere to work in

    today sucked...it's the maintenance day of the block training...HA

    we'll call it High Rep Hell

    Deadlift (chalk only)
    135x10
    225x10
    255x10
    255x10
    275x6

    Power Clean
    135x8
    135x8
    135x8

    Front Squats
    115x8
    135x8
    135x8

    Push Press
    115x10
    135x7 (PR...+2 reps)
    135x6


    yay compounds....I'm beat
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  21. #1271
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    High rep hell indeed, way to stick with it Mike.

  22. #1272
    C.S.C.S. ddegroff's Avatar
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    That doesn't look fun at all, nice work!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  23. #1273
    WBB Team Captain Coke's Avatar
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    Nice job with everything Mike.

  24. #1274
    Ex-Manwhore KingWilder's Avatar
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    Thanks fellas
    did some light arm work and clean technique work on Friday
    Today was Block Training again

    Bench
    Barx12
    135x5
    155x5
    185x3
    205x2
    210x5x5 (PR)

    DB Incline
    55x12
    55x12
    55x10

    Ghetto T-Bar Rows
    2plates x 10
    3plates x 8
    4plates x 5
    4p+25 x 5x5

    Chins
    BW+25x10
    BW+25x7
    BWx9

    weight is currently 179.8 at around 9-10% bf
    Last edited by KingWilder; 10-06-2007 at 01:09 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  25. #1275
    Ex-Manwhore KingWilder's Avatar
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    Block Training: Day 2

    Incline
    Barx10
    135x5
    155x3
    165x2
    180x5
    180x5
    180x5

    Dips
    BWx15
    BWx15
    BWx15

    DB BO Row
    55x8
    70x6
    80x5
    80x5
    80x5

    Chins
    BWx12
    BWx12
    BWx10
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

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