mkal's manlet quest for 1000 lbs raw

[mkal]

Welcome!

Here's an overview of my plans:

Bodyweight
Current: 126 lbs
Goal: 122 lbs (so I can make 123 lbs with room to spare)

Bench
Current: 170 lbs
Goal: 2xBW (244 lbs)

Squat
Current: 205 lbs
Goal: 2.5xBW (305 lbs)

Deadlift
Current: N/A
Goal: 3xBW (366 lbs)

After I hit these goals, I'll be taking a look at what went well, what didn't, and use that to pick which lifts will give me that extra 85 lbs (probably squat/deadlift).

Note: I'd like to do this with as little equipment as possible (shirts, straps, belts, etc.). I realize it may not be possible, but I'd at least like to try. I have a bad vibe with equipment, mainly because I feel that the lifter should be the sole reason for the lift, not technology. I know this might sound arrogant or offending to those using equipment, but it is not meant to be that way. I'd just like to personally do this as raw as possible. If I hit the goals above, I'd consider starting equipment.

Schedule
Monday: Deadlift + assistance
Tuesday: Bench + assistance
Wednesday: Cardio (running)
Thursday: Rest or Bodyweight exercises
Friday: Squat + assistance
Saturday: Cardio (rowing)
Sunday: Rest

Nutrition
Clean, wholesome foods. Simple test: Can I grow it, pick it, or kill it? Obviously there are some exceptions (Wheaties, yum!), but this is at least a good guideline to try to follow. Cheat meals should be limited to 1x a week (ideally Sunday dinner). Water intake should be frequent, placed with every meal/snack and in between. Sleep should be sufficient, around 8 hrs - 9 hrs.

I've got a lot of work ahead of me, but that only makes reaching the goals that much more rewarding.

[Code_B]

1st

[Code_B]

1st

now that I have that taken care of, looks like a solid plan. I'm don't know much about the lighter weight classes but your goals look high, and should be good to work towards. Looking forward to more updates =)

[mkal]

3-31-08

Deadlift:
5x135
5x135
5x135
3x185
3x205
1x225

Pullup:
5xBW+25
5xBW+25
5xBW+25
5xBW+25
3xBW+25

Seated Rows:
10x70
10x80
10x80

Shrugs:
10x45's
10x45's
10x45's

[mkal]

4-1-08

Bench Press:
10xbar
5x115
5x145
5x145
5x145
5x150

Incline (first time ever):
5x95
5x105
5x115

Decline (first time ever):
5x65
5x85
5x115
5x135

Handstand Pushups:
9xBW
6xBW

Cable Pulldown:
10x100
9x110
10x90

[mkal]

4-4-08

Squat:
10xBar (form check)
10xBar (form check)
5x95
5x135
3x155
3x175

Box Squat:
3x135
3x155
3x205

Side DB Raise:
10x10
10x10

Side DB Raise (45*):
10x10
10x10

Front DB Raise:
2x10x17.5
2x10x17.5

Leg Press:
10xMachine+90
5xMachine+180
5xMachine+270
3xMachine+360

[mkal]

4-7-08

Deadlift:
5x135
5x185
3x205
3x225
1x250
0x315*
0x300**
1x300*** PR

Pullups:
5xBW+25
5xBW+25
5xBW+25
5xBW+25
5xBW+25

Seated Rows:
10x80
10x80
10x80

* I got greedy with the weight. My form was lacking and I don't think the strength is quite there yet. I was able to get it up more than half way, I just couldn't lock it out.

** I thought I'd try a little less weight. I had it near the top, but it started slipping out of my right hand (overhand grip), pointing to a deficiency in grip strength.

*** I put on the chalk and my grip held. I'm happy

[mkal]

4-8-08

Bench Press:
5x115
5x135
5x150
5x150
5x150
5x155

Incline:
5x115
5x115
5x115

Decline:
5x115
5x135
5x135

[mkal]

4-11-08

Squat:
5x135
5x135
3x165
3x185

Box Squat:
3x165
3x185
3x225

Leg Press:
5xMachine+200
15xMachine+290

*Today was not planned well, I got to CRCE 20 minutes before it closed, so I went a little fast through squats and box squats. With only a few minutes left, I did leg presses. I ran out of time as they closed while I was doing 290, so I pumped a bunch more out since I wouldn't get a chance to try my planned 5x380. Also, there wasn't any time for shoulders Sad

[stilltoosmall]

Looks like a really solid routine. Will definately keep and eye on your progress!

Nice deadlift pr by the way!!!!

[mkal]

4-14-08

Deadlift:
5x135
5x205
5x225
5x235
5x245

Pullups:
5xBW+30
5xBW+30
5xBW+30
5xBW+30
5xBW+30

Seated Rows:
10x90
10x80
10x70

[mkal]

4-15-08

Bench Press:
5x115
5x135
5x155
5x155
5x155
4x160

Incline:
3x125
4x120
5x115

Decline:
5x140
5x140
4x140

[mkal]

4-18-08

Squat:
5x135
5x135
5x165
3x195
1x210 (PR +5 [felt easy])

Box Squat:
3x185
3x225
1x245

Leg Press:
5xMachine+90
5xMachine+180
5xMachine+270
5xMachine+ 360

[TheIronOwl]

Lookin' pretty solid bro. Do you have a specific reason for continuing to have days solely for cardio? I wouldn't assume you would have much trouble maintaining your weight with your diet in check. Also make sure you're taking advantage of your rest periods between sets, I worry you may be rushing yourself.

[HockeyKid]

Do you ever DB bench, isnt that good for a change to switch it up

[mkal]

Lookin' pretty solid bro. Do you have a specific reason for continuing to have days solely for cardio? I wouldn't assume you would have much trouble maintaining your weight with your diet in check. Also make sure you're taking advantage of your rest periods between sets, I worry you may be rushing yourself.

Right now, I'm keeping cardio because I still have some fat that needs to be removed to weigh in at 123lbs. Also, my genes aren't too great for keeping fat off, as there is a good history of obesity in my family. The important thing though is that these cardio days are non-committal, meaning that if I miss them, it's no big deal.

Do you ever DB bench, isnt that good for a change to switch it up

As of right now, I don't but I will be adding them in once I get more time. Right now, I have school to worry about, but during the summer (only 2 moRe weeks) I'm going to really evaluate my plan and try to make it more efficient and get in more assistance exercises.

4-22-08

I combined my Bench and Deadlift days since I missed yesterday (I was very ill). I was also running out of time at the end, hence the short workout. I would've liked to have done more, but oh well.

Bench Press:
5x115
3x135
2x160
1x180 (PR +10 - not a bad Birthday present to myself )
0x185 (came down awkwardly and got stuck part way up)

Deadlift:
5x135
5x205
3x245 (was supposed to be 235 but I added in my head wrong)
3x250
3x260

Pullups
15xBW (PR - using weighted pullups have really helped)

[mkal]

4-25-08

Squat:
5x135
5x135
5x175
3x195
3x205
3x205 (2 sets of 3 reps of my old 1 rep max - really happy!)

Box Squat:
3x185
3x225
3x245 (I was able to get those last 2 reps in unlike last week)

Dips:
5xBW+25
5xBW+25
5xBW+25

[mkal]

4-28-08

Deadlift:
5x135
5x205
3x225
3x250
1x275

Stiff Leg:
5x185
3x205
3x225

Pullups:
5xBW+35
5xBW+35 (hands turned 90*)
5xBW+35
5xBW+35 (hands turned 90*)
5xBW+35

[mkal]

4-29-08

Bench Press:
5x115
5x135
5x160
5x160 (assist on last rep)
5x150

Incline:
5x120
5x120
5x120

Decline:
5x145
5x145
4x145

[mkal]

5-5-08

Deadlift:
5x135
5x205
3x245
3x260
3x270

Pullups:
5xBW+35
8xBW
5xBW+35
5xBW+35
5xBW+35
5xBW+35

Hyper Extensions:
10xBW
10x25
10x25

[mkal]

5-12-08

Deadlift:
5x135
5x205
3x245
1x270
1x295

Stiff Leg:
3x225
3x235
3x245

Pullups:
5xBW+35
5xBW+35
5xBW+35
5xBW+35
4xBW

Hyper Extensions:
5x45
5x45

[mkal]

5-14-08

Bench Press:
5x115
5x135
5x160 (assist on last)
5x155
3x135

Incline:
4x125
4x125
3x120

Decline:
4x145
4x145
4x135

Chinups:
10xBW
10xBW

Note: Today was absolutely horrible. I missed on ever single exercise. Granted, the bar felt different for declines, but it's no excuse. Further, my diet the last few days has sucked, so I have to fix that as well.

[mkal]

5-19-08

Deadlift:
5x135
5x205
3x245
3x260
3x290

Stiff Leg:
3x235
3x245
3x255

Rack Pulls:
5x225
3x255
3x285
3x315

Hyper Extensions:
10x25
10x25

Front Lever:
2 attempts, ~5 seconds both

Pullups:
7xBW
5xBW+35
3xBW+35
3xBW+25

Note: Today felt pretty good. It definitely made up for my last bench session. I had never done rack pulls before, so that was interesting, but fun. I'm excited for next week's deadlift, should definitely be able to get 315 lbs. raw (with chalk).

[mariahcareyfan2]

i know you want to stay in the 123s but I think you should at least consider putting on some weight. the bigger you get, the stronger you'll get. if you want to be putting up huge numbers you'll have to gain weight sooner or later anyways. just something to think about.

anyways, good luck with your goals man, you're one strong ass 123lber

[mkal]

i know you want to stay in the 123s but I think you should at least consider putting on some weight. the bigger you get, the stronger you'll get. if you want to be putting up huge numbers you'll have to gain weight sooner or later anyways. just something to think about.

anyways, good luck with your goals man, you're one strong ass 123lber

I think I'm going to do a meet in September, and then decide if I want to move up to 132 or not.

5-26-08

Deadlift:
5x135
3x225
1x265
1x300
1x315 (PR +15)

Plate Pulls:
3x225
3x245
3x265

Assortment of Pullups and Front Lever holds

[mkal]

5-28-08

Bench Press:
5x115
5x135
3x150
3x155
3x160
2x165

Incline:
5x125
5x125
5x125 (assist on last rep)

[mkal]

5-29-08

Cardio - Rowing:
5000m @ 29:55 (had 2 water breaks)

[mkal]

5-30-08

Squat:
5x135
5x155
3x165
3x165
3x185

Front Squat:
5x95
5x95

Leg Press:
5x90
5x180
5x270

Chinups:
15xBW

[mkal]

5-31-08

Cardio - Running (morning):
1.2 miles @ forgot duration

Cardio - Bike Riding (afternoon):
8 miles @ ~45 min duration
This was just a casual ride all around campus because I wasn't pleased with my running in the morning.

[mkal]

6-02-08

Deadlift:
5x135
5x205
3x235
8x265 (PR +5 reps w/extra 5lbs.)

Rack Squats:
3x275
3x315
2x345 (just couldn't get #3)

Rack Pulls:
3x295
3x315
3x335

Chinups:
19xBW (tied PR)