Pull #1 (3x8-10)
(weight x reps x sets)
A1. BB RDL +5 lbs
185x10
185x10
185x10
+ Ys, Ts, Ws, Is - 3x10second iso hold
A2. Wide Grip Pullups
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
A3. BB Hip Thrust
135x10
135x10
135x10
DB Row +1set
70sx10
70sx10
70sx10
B1. Rounded Back Extension +15reps
BW+10x20
BW+10x20
BW+10x20
B2. HS High Row +2 reps
2ppsx10
2ppsx12
2ppsx12
C1. Reverse Grip Cable Curl
50x15
50x15
50x15
C2. Cable Lat Pulldowns
85x12
85x12
85x12
C3. Reverse Delt Flies
65x25
65x25
65x25 (Myo Reps) +5+5+5+5+5+5
Thoughts - MW: 169.2
-Took me a little while to get warmed up and focused but then the PRs started rolling. Got some weird looks doing hip thrusts. haha Another good one in the books. Time to keep eating and growing! (Brb 300g of carbs PWO. Feelsgoodman )
DAILY READS:
Are Speed and Agility Drills Necessary to Get Faster?
The Clean Eating Conundrum
Do and Don'ts of Cardio
>Another one for the ladies...
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09-17-2013, 02:28 PM #691
Last edited by MikeWines; 09-17-2013 at 03:22 PM.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-18-2013, 07:34 AM #692
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09-19-2013, 02:25 PM #693
Push #2 (5x5)
(Concentric:Isometric:Eccentric)
Flat BB Bench: +5lbs
WU:
Barx10
95x5
135x5
155x5
155x5
155x5
155x5
155x5
+100 Band Pullaparts b/w sets
Front Squat:
115x6
115x6
115x6
115x6
A1. Incline DB Press
55sx8
50sx10
50sx10
A2. DB Goblet Lunges +5lbs
40x20steps
40x20steps
40x20steps
B1. V-Bar Tricep Extensions +10lbs
90x15
90x15
95x15
B2. Hack Squat
1pps+25x12
1pps+25x12
1pps+25x12
C1. Free Motion Decline Cable Flies
35x12
35x12
35x12
C2. Cable Lift & Press
12.5x10
12.5x10
12.5x10
Thoughts - MW: 169.4
-Hit some conditioning and mobility work yesterday but was too busy with school to bother logging it. Plus I'm sure ya'll get tired of seeing all that boring stuff anyways. haha Stoked about the bench PR! Missed a rep of 5x5 on 145 last week but cleared 150 easily today. Form was feeling solid and my warm up was awesome. Hit 170 yesterday morning, first time in forever. Literally (dat weight PR) haha. Getting better day by day, lets gooo!
Haha I appreciate the encouragement, thanks man.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-19-2013, 04:38 PM #694
seems like you are progressing well on the new routine
so jelly
my lifts are in the crapper right now due to still being sick
feel weak
am weak
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-19-2013, 05:04 PM #695
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09-19-2013, 06:33 PM #696Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-19-2013, 07:00 PM #697
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09-19-2013, 08:03 PM #698
- Join Date: Jun 2011
- Location: Brighton, Massachusetts, United States
- Posts: 3,754
- Rep Power: 2780
Grats on 170 Mike!! Onwards and upwards, nice and steady =p Killing it as always.
Boston - UMass - Sales brah
"It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko
Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
IG - @tonebonebigdog
RIP Jake Hoffman 1/21/13
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09-20-2013, 04:58 AM #699
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09-20-2013, 06:24 AM #700"Mediocrity knows nothing higher than itself, but talent instantly recognizes genius."
"The training is nothing. The will is everything."
"What you see in the mirror is not what you will see forever. That goes for what you like and what you don't. Everything is constantly changing" - Rodzilla
Log: http://forum.bodybuilding.com/showthread.php?t=158783463&p=1175110853#post1175110853
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09-20-2013, 03:15 PM #701
Conditioning
Keiser Spin Bike - Wingates: 0:30@18/1:30@10 x 6
Rumble Rolling/Banded Stretches/Shoulder Mobility: 1 Hour
Thoughts - MW: 171.8
-Eh, not exactly happy with the weigh in but whatever. Screw the mind games...Almost puked this morning though. Good conditioning session. haha Decreasing macros a touch since weight is being retarded.
DAILY READS:
Warm Up for Improved Performance
Yeah, probably a good idea. I don't plan to hit 180 til at least mid december at the earliest.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-20-2013, 05:49 PM #702
How long did it take to go from 160 to 170?
Lots ca happen between 170 and 180 to.
Make decisions when you get there.
Pointless to decide things now. Maybe you will, maybe you won't.
decide then
easy peesyFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-20-2013, 06:05 PM #703
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09-20-2013, 06:50 PM #704Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-21-2013, 11:51 AM #705
Pull #2 - 3x5
(Concentric:Isometric:Eccentric)
Conventional Double Overhand DL
135x5
185x5
225x5
Working sets: +5lbs
280x3
280x3
280x4
Weighted Chinup
BW+10x6
BW+10x6
BW+10x5
A1. GHR +6reps
BWx12
BWx15
BWx15
A2. HS Iso Low Row +10lbs
1pps+25x12
1pps+25x10
1pps+10x15
B1. DB RDL (2:2:2) +5lbs
60sx10
60sx10
60sx10
B2. Half Kneeling Facepulls
3setsx20reps
C1. Lat Pulldown
120x12
120x12
120x12
C2. Cable EZ Bar Curls
3setsx15,12,12
Daily Reads
5 Mobility Must Haves
Thoughts - MW: 169.8
-Woke up feeling great but started getting a headache just before I started warming up. Pretty disappointed with my performance on deads but things started to feel better on the last set. CNS didn't feel fresh though so I think that played a role in it. Accessory work felt easier so I guess it wasn't all bad.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-21-2013, 01:49 PM #706
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
Been in my thread alot and about time i come here
I have not read 24 pages....
But in just over a year you have come a long way!
As others have said see how you feel as your weight gets closer to 180 and you may want a cut or be happy with the progress your making
Certainly some great videos to watch in here
Probably have missed it but do you have a coach or all on your own___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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09-21-2013, 02:39 PM #707
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09-21-2013, 02:44 PM #708
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09-21-2013, 07:16 PM #709
slightly confused
read disappointed in deads, thought I saw PRFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-21-2013, 07:57 PM #710
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09-22-2013, 11:22 AM #711
This week. Surplus has been quite large so I'll reduce cals a bit. I think my maintenance is around 2800-2900 so I'll be working with 3100R/3400T.
I was crunching some numbers last night and came up with a few stats:
Genetic potential for LBM: ~185lbs
Starting Weight: 132lbs @ 5% BF = 125lb LBMCurrent Weight: 170lbs @11% BF = 151 LBM+~38lbs in 14 months = 0.67lb/week
So roughly 26lbs of LBM added in a little over a year? Maybe less, given glycogen and water retention so probably more like 20lbs but still, not bad considering where I started. Lyle's and Martin's formulas may not be exact but I've still got at least another 30lbs of muscle that I could add to my frame. Top out at around 200 or 205 with 10-12% BF, then I'd be looking SOLID. Given 4-5 years, I think I can get there.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-22-2013, 03:05 PM #712
- Join Date: Jun 2011
- Location: Brighton, Massachusetts, United States
- Posts: 3,754
- Rep Power: 2780
Lol Mike you're gonna look sick in less than two years brah
Boston - UMass - Sales brah
"It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko
Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
IG - @tonebonebigdog
RIP Jake Hoffman 1/21/13
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09-22-2013, 05:00 PM #713
mental masturbation up top
point is you are way stronger
way healthier
look 1,0000000000000x better
feel better
are happier
are more motivated
have inspired others
have a better mindset
are commited to self improvement for the long haul
sometimes math is overrated (and all I do is #s for a living)Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-22-2013, 05:39 PM #714
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138162
This x2. Just wanted to stop by and see how things are, and I see PR's and then I read about reduction in kcals.
Mike, I think "big picture thinking" needs to be applied here. Think about your past, where you're coming from, and what you've been through. You offer such great advice in not only my log, but to countless others. But ask yourself, is this all really worth this much thinking and overanalyzing. (I REALLY don't want you to view this as an attack by any means, I consider you my buddy and you've offered me such great amounts of motivation.. so PLEASE don't take this the wrong way). I can only speak for myself, but I just see you tracking kcals, weighing yourself everyday..etc and I just feel like you would be SO much freer and better off if you just let all that sh*t go dude, it's alright every once and a while (to gauge progress).
I don't know, I can only speak for myself. I just feel so much happier, and free from ED (Which is what matters most, if you ask me) and finally feel like things are beginning to "make sense" in life, ever since I've let it all go.
I know it's not easy, I know you're majoring in this type of thing for school, but I'm just asking you to give it some thought.. think of where you're at now (if you're happy) and if you feel like this is best for YOUR recovery.
Hope you're having a good weekend brother.
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09-22-2013, 05:51 PM #715
Agree with all those points^. Enjoying my softball season so much more this year with all the added power, agility, and quickness that I've added to my game. Wish I would have lifted more in high school now to enhance my career.
So what are you suggesting about the numbers then?
I appreciate your input Erik. To be honest, this semester has been one the most enjoyable and happy times at college so far. Hanging out with people, cracking jokes and pranks with my roommates, crushing it in intramural sports, and enjoying my major SO MUCH. My passion for it continues to grow daily and yes, I do agree with both you and D, I probably am overthinking a bit as I'm known to do. Thanks for keeping me in check though.Last edited by MikeWines; 09-22-2013 at 06:20 PM.
B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-22-2013, 06:39 PM #716Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-23-2013, 02:00 PM #717
Push #1 (5x5)
High Bar Box Squat - +10lbs
WU:
Barx10
95x5
135x3
Work Sets:
165x5
165x5
165x5
165x5
165x5
+100 Band Pullaparts
DB Bench +5lbs
70sx6
70sx6
70sx6
70sx6
A1. Goblet Squat +6reps
80sx12
80sx12
80sx12
A2. Smith CGBP +6reps
1ppsx12
1ppsx12
1ppsx12
B1. RFESS +6reps
30sx12
30sx12
30sx12
B2. HS Seated Dip
1pps+25x15
1pps+25x15
1pps+25x15
C1. Half Kneeling Pallof Press/Deadbug
25x12reps/10reps (3 sets)
Thoughts - MW: 170.8
-Legs were thrashed after split squats but overall everything felt good. Squats are finally feeling more natural, screw you low bar. haha Stoked about the DB PR, never thrown around 70s before. Every day, more reps or weight, slowly getting a little bit better.B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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09-23-2013, 02:06 PM #718"Mediocrity knows nothing higher than itself, but talent instantly recognizes genius."
"The training is nothing. The will is everything."
"What you see in the mirror is not what you will see forever. That goes for what you like and what you don't. Everything is constantly changing" - Rodzilla
Log: http://forum.bodybuilding.com/showthread.php?t=158783463&p=1175110853#post1175110853
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09-23-2013, 02:41 PM #719
- Join Date: Jun 2011
- Location: Brighton, Massachusetts, United States
- Posts: 3,754
- Rep Power: 2780
Strong PRs everywhere, god damn
Boston - UMass - Sales brah
"It actually happens quite a bit where the guy who you think will do well, doesn't. But the guy no one expected, the one with the warrior spirit, emerges victorious. It is quite common." - Boris Sheiko
Training log - https://forum.bodybuilding.com/showthread.php?t=142685011
IG - @tonebonebigdog
RIP Jake Hoffman 1/21/13
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09-23-2013, 05:12 PM #720
I posted these in Billy's (BNizzle) log and they should be an excellent starting point to get the ball rolling...
Let me know if you want any more, I could go on for a while, I've watched ALOT of MWOD videos. haha
Putting in work and strong. Those 100s will be mine one of these days!B.S. Exercise Science
M.S. Applied Sport Science and Exercise Physiology
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