(BTK) Mikes Journey to get shredded. Swoleness = ✓ Shredded = ☐

[mike201011]

Lower
















sick as fuk STILL.



anoying as hell.











never the less




Deadlifts:

warmed up

150kg. 3 sets of 6.

160kg x 2
170kg x 1
180kg x 1
190kg x 1.

Failed the 200 again I was just too weak. i did it raw too.


Pause at the bottom Squats:

warmed up

100kg. 10 sets. 10,9,8,7,6,5,4,3,2,1 reps


dat buuuuuuuurn


Leg extensions:


40kg. 3 sets of 12.


Leg press:

5pps 2 sets of 8
6pps 1 set of 8


Hamstring curls:

100lbs. 3 sets of 12.


Standing calve raises:


49kg. 3 sets of 12.


Seated calve raises:


20kg x 15 reps.
30kg x 12 reps.
35kg x 12 reps.




Finally getting stronger at these























Done & done.




peace

[snrygo]

you dont build strength with max singles. you build strength with reps. do some.

[mike201011]

you dont build strength with max singles. you build strength with reps. do some.

i did 150 ( 330 ) for 3 sets of 6 braaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaahhhhhhh hhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh h

[viennafat]

You're still training with a chest infection?
You're one crazy kunt, m8.

Strong volume, strong weights, strong everything.

Stay safe, though.
Fever kicked in for me yesterday and I felt like death.
Watch that infection. You dont want to end up with pneumonia or somethin.

[mike201011]

You're still training with a chest infection?
You're one crazy kunt, m8.

Strong volume, strong weights, strong everything.

Stay safe, though.
Fever kicked in for me yesterday and I felt like death.
Watch that infection. You dont want to end up with pneumonia or somethin.

it was hard as hell. especially the squats. i was wearing a hoodie and my chest felt like it was ripped apart underneath it.

phlem had to be swallowed aswell. not cool when feeling sick already from the fasted, high intensity shiit.


and a fever? that is a real kunt. rest up and drink drink drink ( water )







and fuk, knowing me the way things are going the last few weeks ill end up getting pneumonia lol

[hcoyle545]

you dont build strength with max singles. you build strength with reps. do some.

190 is massive, GJdm.

[mike201011]

190 is massive, GJdm.

thanks brah



200 should be gettin torn up when im better

[NaturalPursuit]

training sick....


still killing...


F%CK YEAH!!!! Very good work!!! 200 is gunna be all you man!

[juicydanglers]

Mike, banned?

what have you done

[mike201011]

training sick....


still killing...


F%CK YEAH!!!! Very good work!!! 200 is gunna be all you man!

Mike, banned?

what have you done

sup fukkasss


its half 12 now so im gonna hit the hay but alot of shiit has hapenned irl while i was banned



ill explain tomorow


peace

[mike201011]

On the phone atm so ****tty write up


Mix day ( was meant to be arms but wanted to do more )

Bench:

80kg. 3 sets of 6. I have a new style of bench, a kind of power lifting style bench. Way harder then what I used to do as it really hits the chest more.

Deadlifts:

100kg. 3 sets of 6. I will explain why my deadlifts is now fukking shiit later on.

Pull ups:

3 sets of 6

Thick bar chins, hammer grip:

3 sets of 6

Dips, with a 22.5kg dumbbell between legs:

3 sets of 10,8,8

Barbell military press:

40kg. 3 sets of 10.

Push ups:

4 sets of 25.

Leg raises :

3 sets of 12.


Job done. Didn't even touch arms haha


Anyway, I injured my fukking back recently. 2 disks are fukked. Everything in the gym hurts but deadlifts and squats especially hurts. I still battle through it but weight has gone way down. I was so pissed cause I got a 200kg deadlift with good form but without video then the next deadlift session I fukked my back up.

I also said fuk cutting over the Christmas break. Fuk it who wants to watch what they eat around Xmas?

Also I train now at 6am. Startin to get used to it but the first few days were rough. I also now average roughly 4-5 hours sleep a night. Hoping to get used to it soon.

I am back cutting now and going to do a keto style diet. Less then fiddy carbs and a **** tonne of fats/protein

I also started training for a 10k in 8weeks time. I'm really unfit cardiovascular wise but with 3 runs a week hopefully that will not be a problem anymore.







It's good to be back lol missed this place.


Peace

[mike201011]

oh yeah and i dislocated my knee 3 weeks ago lol

[snrygo]

dont fuk with trying to squat/deadlift with an injured spine. thats just retarted

[mike201011]

dont fuk with trying to squat/deadlift with an injured spine. thats just retarted

ya the deadlifts today really took it out of me.




gonna feelbad to not do them anymore

[viennafat]

Fuk, I didn't even notice you were banned? How come?

Holy shyt those are bad injuries, Mike.
Between the back and the knee, you need to take a break from squats and deadlifts.

Don't do what I did. When I hurt my back I rushed back too soon and injured it again. And even after that I didn't give it enough time and it lingered for months until I finally gave it a good couple of weeks where I did nothing that involved the back.

Stay safe, m8.

[mike201011]

Fuk, I didn't even notice you were banned? How come?

Holy shyt those are bad injuries, Mike.
Between the back and the knee, you need to take a break from squats and deadlifts.

Don't do what I did. When I hurt my back I rushed back too soon and injured it again. And even after that I didn't give it enough time and it lingered for months until I finally gave it a good couple of weeks where I did nothing that involved the back.

Stay safe, m8.

mod bashing lol


and the knee is healing up nicely. i didnt have much trouble with it today. its the fukking back thats the worst.

i seem to be able to do a back day without alot of pain. pull ups and stuff hurts but not too bad, it just feels very tight and a small bit of pain.

im taking pain killers too which help.




ya im gonna give it a break for a while, your right about rushing it, i had trouble with my back a few years ago and went straight in to rugby training again and was out for 6 months :/


thanks for the advice

[Sinaku5]

BTK in title - check.
Heavy weights - check

SUB'D

Also I noticed you just started benching PW style - I LOVE IT. Dave Tates' 6 week BP cure has some good tips on it if you get a chance to watch it.

Keep training hard and keep that back safe!

[mike201011]

BTK in title - check.
Heavy weights - check

SUB'D

Also I noticed you just started benching PW style - I LOVE IT. Dave Tates' 6 week BP cure has some good tips on it if you get a chance to watch it.

Keep training hard and keep that back safe!

I will deffo check it out!


Weights ( well, the big 3 ) wont be massive for the next few months. fukking ******* back lol


and gotta be reppin BTK all day er' day

[Sinaku5]

I will deffo check it out!


Weights ( well, the big 3 ) wont be massive for the next few months. fukking ******* back lol


and gotta be reppin BTK all day er' day

Lol a 190 kg pull is heavy.

Someone's being modest eh.

[juicydanglers]

Man thats some serious sh*t you've been dealin with

how the hell have you been lifting like that?

take it easy man, but still your progress is unparalleled, its taken me years to reach what you've achieved in little over a year, and your still a teenager.

[mike201011]

Lol a 190 kg pull is heavy.

Someone's being modest eh.

i got a 200kg a little less then a month ago, pre back problems

Man thats some serious sh*t you've been dealin with

how the hell have you been lifting like that?

take it easy man, but still your progress is unparalleled, its taken me years to reach what you've achieved in little over a year, and your still a teenager.

the knee is fine, nothing major and will be 100% recovered very soon,

the back is the kunt. shiit i dont even know whats wrong but i think its bad 2 disks. this shiit was always pretty bad but about a month ago it fukked up after dealdlifts. not been better since, although the pain isnt as bad it just hurts when doing certain movements.

hopefully it isnt bad, i will get it checked out if its not better in bout 2 weeks.







keep loggin too brah, miss me some juicy

[mike201011]

Today I just went on a 3.5 mile run. Nothin big. I'm training for a 10k in 7 weeks with no previous training lol so I'm very unfit.
Knee didn't give me much trouble but my back did what the fuk.





Brb stretching for an hour. In the grocery shop ATM so posting from my phone buyin everything on sale lolzzzzzzzzzzzz. Brb lasagne

[hcoyle545]

i'm unfit as fuark as well man, was sticking religiously to conditioning 3x a week minimum before christmas then slipped up, I need to get back to it. No better feeler than feeling fit imo.`

buy me some chicken kunt, got fuk all in and am living in poverty.


on a srs note i'd probably sack deadlifts altogether and train like the hodge twins if my back was on that snap city time, but that's just me. Think about the rest of your life, you've got at least another 20 years to live at the rate we drink..

[mike201011]

^^ being fit = look better and feel 10x better. Need dat dere fitness back.


And ya I'm gonna lay off the deadlifts for the time being. At least for a month or two to see how my back holds up.



And get your own chicken I need all the healthy food I can get

















7/1/2013

Chest.


On phone so Shiite write up.


DB bench:

40kg x 5. 2 sets
37.5kg x 5. 1 set

Dips, w/20kg DB:

5 sets of 8

DB flies:

20kg. 3 sets of 12.

Bench press, Olympic style:

65kg. 3 sets of 6.

Random body weight dip max reps:

Got 20.

Incline DB bench:

35kg x 5. 1 set.
30kgx 5. 2 sets.

Chest press machine:

120lbs 3 sets of 8

Supersetted with push ups. Same reps.



Chest was dead.


It was a really weak session. Probably because I only got 2 hours sleep :/


Diet has been shiit again today and I'm sick of it. I have the drive and motivation to get to the fukkin gym 5 times a week at 2 am with about 4 hours sleep a night and train WITHOUT a fukking pre workout then I ruin it by eating like shiit everyday and my body looks like shiit.



Any help to stay on track with the diet?

[viennafat]

Still a nice session, Mike.
That's some impressive pressing.
40kg on the DB press is solid.

Any help to stay on track with the diet?

How bout this? You don't stick to the diet, I neg you.


Fuark, I dunno.
When you eat like shyt, where do you get the food? Do you go out and buy it or is it already at home?

The only thing you can do is really increase the cardio if you want to continue eating big.
At the end of the day the biggest factor is calories in/calories out.
Although if you're throwing down 3-4K of cals, that will take a whole of running to offset.

[mike201011]

Lol Tom you are the cheeky kunt here you are still on spread da fuk?



And ya thts the thing the amount im eating I woul have to run a marathon daily lol srs.

The food is at home already, the thing is sometimes its not even junk food. Like I'd just go and eat like 20 slices of toast on too of a few big ass bowls of Cheerios and lasagne and a while garlic bread roll and breakfast bars and a pint of ice cream (what I ate today, and a usual day if eating. 100% serious lol)

I just chow down hard and then feel lik shiit the rest of the day. I even have my diet planned out on my phone but say fuk it when I get home.
And the thing I get so pissed at Is that my strength is not going up as fast as it should, neither is my weight ( even after months if this eating, I have only gained maybe 9 lbs)

[mike201011]

Also I normally DB press 42.5's so that's why I wasn't feelin it

[juicydanglers]

Well your back might be more crooked than a retired pronstars labia but you can still press some mighty fine weight

[mike201011]

Well your back might be more crooked than a retired pronstars labia but you can still press some mighty fine weight

Hahaha classic juicy


And ya I suppose it's not terrible but it's no where near good. I won't be happy DB benching till I hit 50's. hopefully this time next year after a few bulk and cut cycles.

How've you been anyway? How's training?













Anyway, for anyone interested, here's tomorows lunch

[Sinaku5]

How bout this? You don't stick to the diet, I neg you.

Lol I'll second this...

Great session today tho. Thats a TON of Dips and I bet you'll have some intense DOMS tomorrow. Also when you say Olympic style BP you mean with a power lifting arch right? Outta curiosity.

Also - I do IF when cutting - ever try it?

And tomorrow lunch looks bland...do not want lol.

I've never been a fan of tilapia.