MKW’s “Making My Own Luck” Towards a 1,000 Pound Total Log

[JerG]

Ridiculous db bench numbers man. That's awesome that your gym has 105's too, mine goes right from 100's to 110's.

Merry Christmas bro

[styler]

Merry Christmas and have fun in California!

[MKW]

Damn man, those 105's=serious bizness. Have a good time in Cali brah.

Thanks man. Hopefully I've got 4-5 in me by January 11th (pipe dream but who knows).

Why don't you buy some micro magnet weights for the holliday's so you can use them whenever you go home?

Micro magnets in general are not a bad idea, but at school if I want to keep doing DB bench I could just try and work to 3 x 8 with the 100s. I think I'll focus on BB bench at school though, and then in the summer go heavy on the DB benching and eventually get to those 120s.

Ridiculous db bench numbers man. That's awesome that your gym has 105's too, mine goes right from 100's to 110's.

Merry Christmas bro

Yeah man, I'm happy this gym has 105 - 120. School only goes to 100. Hope your holiday was good.

Merry Christmas and have fun in California!

Thanks bro! Hope everything went well for you today.

Just to note I'm being "woken up" (not bothering to go to bed, I can sleep all day tomorrow in the car/on the plane) at 3 AM and then heading to Newark to get on a 7 AM to Cali. I'll be around the site on my GF's computer but obviously I won't just be sitting here clicking around like I normally am. If I don't get to everyone's log I apologize and I'll get to it at some point or another. I'm home late the 31st and then this thing can start kicking again.

She got me a free week membership to a 24 hour fitness there so hopefully I can get in a pull workout on Monday and obliterate my legs on Tuesday (even if I can't really squat because of a sore back from the day before... but we'll see). Should be a SICK time. Good luck everyone!

[IWantIt]

WOOOOOW. 260lb bb rows?! Insane dude - I struggle using anything over 185lbs on rows. Kinda odd that your deadlifts are only 40lbs heavier though. I expect your deadlift to explode in these next few weeks. We should start the db benching crew, cause db benching is where it's at. Destroys my chest like no other! Congrats on all these new prs dude, it's easy too see your hard work pays off.

[MKW]

WOOOOOW. 260lb bb rows?! Insane dude - I struggle using anything over 185lbs on rows. Kinda odd that your deadlifts are only 40lbs heavier though. I expect your deadlift to explode in these next few weeks. We should start the db benching crew, cause db benching is where it's at. Destroys my chest like no other! Congrats on all these new prs dude, it's easy too see your hard work pays off.

Thanks man! Yeah my rows are feeling really good and I think my deads are going to shoot up. Today felt GREAT. And I agree with you on DB benching. Hits my chest so hard! Workout coming now.

[MKW]

December 28, 2009

Pull - In Cali!

Deadlifts

1 x 5: 225 pounds
1 x 3: 255 pounds
3 x 3: 300 pounds PR

BB Rows

1 x 5: 225 pounds
3 x 5: 265 pounds PR
Last set I supersetted into 225 for 5, and then 135 for 20... brutal

Power Shrugs

3 x 8: 295 pounds PR
1 x 10: 225 pounds
1 x 10: 225 pounds -- 1 x 20: 135 pounds

BB Curls

1 x 6: 100 pounds PR
2 x 3: 100 pounds
1 x 10: 75 pounds

Hammer Grip Pull-ups

5/5/4: BW

Seated Rows

1 x 12: 120 pounds PR
2 x 10: 120 pounds

Forearm Curls

1 x 20: 27.5 pound DB
2 x 10: 30 pound DBs

Thoughts/Questions:

- Felt great today. I lifted at a 24 hour fitness in Laguna Beach and it was a really nice little facility. My scab opened up while deadlifting (got it the last time I deadlifted) and it was pushing a lot of blood which actually looked pretty sick haha. 300 really didn't feel too heavy. I think I'm about to explode these deads.

- Rows felt really good. I still think I'm a little too upright but I'm working on it.

- Hammer grip pull-ups blew my biceps up. I was fatigued after the curls but I REALLY liked those HG pulls.

- Legs tomorrow. This gym has a hack squat so I'll sub that in for DB lunges because there isn't a good place to do walking lunges and I'm not really a fan of lunges in place.

- Will get to everyone's log now, my GF is getting changed so I've got some time.

[TigerStealth]

way to represent the east coast out in cali Mark! deads and rows are very strong, and glad you liked the hammers, i love those for pullups

take a pic of that gusher, sounds hardcore

[My_Legacy]

Awesome deadlifts man! Your BB rows are insane...it's funny that you almost row as much as you DL, which really compliments how strong you are on rows so don't take that the wrong way! lol

You should take some pics of Laguna Beach, the gym, etc. I'd love to see them. I've always wanted to visit California but I've never had the money or enough people who were willing to spend the money or deal with the traffic to go

[MKW]

way to represent the east coast out in cali Mark! deads and rows are very strong, and glad you liked the hammers, i love those for pullups

take a pic of that gusher, sounds hardcore

Thanks Joe! I should have taken a pic on my phone. It was a lot nastier then than it is now. Maybe it'll open up tomorrow haha, I'll snap one then.

We definitely need to get a session in after we get back to school.

Awesome deadlifts man! Your BB rows are insane...it's funny that you almost row as much as you DL, which really compliments how strong you are on rows so don't take that the wrong way! lol

You should take some pics of Laguna Beach, the gym, etc. I'd love to see them. I've always wanted to visit California but I've never had the money or enough people who were willing to spend the money or deal with the traffic to go

Thanks man! I'm not really sure why the rows keep going up. I know my form is probably a little off and allowing me to do more, but Joe has seen me do them and didn't see any glaring problems (I don't think). I definitely feel them though. I'm thinking in the summer when I'm home and with heavy DBs I'll do lower rep BB rows (in the 5 rep range like I'm doing) with higher rep DB rows.

I wish I had a camera to take some pictures. I meant to get one for Christmas but I had my parents buy me this plane ticket instead so I didn't really get much else (not complaining though, they do a completely great job for me). It's just so damn nice here. My GF and I just got back from a dog bakery to buy her little dog a pupcake (yes pupcake... cali for you) and the beach was just incredible.

BTW for those of you who like to read... my brother got me a book called "Where Men Win Glory" for Christmas... it is this INCREDIBLE book about Pat Tillman. Probably the most motivational book I've ever read. I got tears in my eyes about 4 pages in. It's just unreal. It pretty much alternates chapters, where one chapter is biography-esque and the next chapter is basically a history lesson in Al-Qaeda, the Taliban, etc. Really recommend it.

[styler]

You are a PR monster, nice work!

[JerG]

Really sick rows dude, you are so consistent with those. Cali sounds awesome btw.

I was thinkin tho, maybe do pull-ups before curls? I know curling kills any ability for me to do pull-ups, but pull-ups don't affect curls too much... weird how that works

[nmsk80066]

sick deadlifts and workout man!

i'm reading "where men win glory" right now, about page 60 or something, it is very good indeed

[patroclus32]

dude you're hardcore lifting in cali! I'd probably be at the beach lol and pr's everywhere

[craig//nicol]

Solid deadlifts man, and really solid rows. Your bb rows destroy mine. Glad your havin a good time man, cali sounds awesome.

[MKW]

You are a PR monster, nice work!

Thanks bro!

Really sick rows dude, you are so consistent with those. Cali sounds awesome btw.

I was thinkin tho, maybe do pull-ups before curls? I know curling kills any ability for me to do pull-ups, but pull-ups don't affect curls too much... weird how that works

True. The problem for me is I don't push myself on pull-ups. Ever since I got a lifting headache on pull-ups a year ago I always leave 1-2 in the tank. I just don't feel comfortable doing them so I think right now for me doing hammers at the end isn't too bad. I might check that out though, always want to improve.

sick deadlifts and workout man!

i'm reading "where men win glory" right now, about page 60 or something, it is very good indeed

Sick to see you're reading it! It's so good.

dude you're hardcore lifting in cali! I'd probably be at the beach lol and pr's everywhere

Haha thanks man! It's so nice here. Like 75 today.

Solid deadlifts man, and really solid rows. Your bb rows destroy mine. Glad your havin a good time man, cali sounds awesome.

Thanks Craig. I wish I had your deads. Will post workout later guys, it was a quick one

[MKW]

I got a quick leg workout in today. I did 3 x 10 at 185 on squats (didn't go heavy because I wasn't comfortable with the set-up). PR'd SLDL with 2 x 10 at 175 and 1 x 5 at 185. PR'd leg press at 460 for 4. Definitely need to bring my legs up but it will happen. I love Cali but it will be nice to get on my eating schedule back home. I'm feeling fat!

[My_Legacy]

It seems like the change of location hasn't changed your consistency in hitting multiple PR's in every gym session.

Did you stop counting calories since you're on vacation, or are you just eating out a lot?

[Gordon Bombay]

Very good barbell rows. That weight is heavy as fck.

[MKW]

It seems like the change of location hasn't changed your consistency in hitting multiple PR's in every gym session.

Did you stop counting calories since you're on vacation, or are you just eating out a lot?

Thanks man. Yeah I had to stop counting calories on fitday because I was staying with my GFs family and had to eat whatever was for dinner. We went out 1-2 times a day which was amazing but definitely not the eating style I'm accustomed to. I absolutely loved the trip though. I've got 11 weeks until I see her again (she's going abroad) so over those 11 weeks I'm nailing my fitday more religiously than ever.

Very good barbell rows. That weight is heavy as fck.

Thanks GB!

Note I saw in IWantIt's thread that he mentioned how thankful he is to have a good group of guys who have been consistently in his thread and I wanted to do the same here. I started this log in July and it really has helped with motivation/support/positive criticism. I've learned a ton since then and feel like I'm on my way here. I also think that a good group of us have pretty much been in this together for 6 months now and it's been good pushing each other (to me anyway). So thanks guys!

I've got push power today. I'm going to try and PR my DB bench a couple of times (with the 105s and then hopefully 8 at 90), and I'm going to try and PR DB military. Those are pretty much the only things I can PR on this workout day because after that I'm too fatigued. For example the PR at DB incline is 10 with the 80s, but last time I was so shot I only got 5 with the 70s. I'll be posting it up later guys.

Happy New YEar everyone

[craig//nicol]

Logs are definitely good for motivation and support, especially while prepping for a contest.
Do you not find counting calories all the time effects your life abit, whenever i count accurately i just feel like iv got no freedom atall, like i know i can eat something and it will fit in my macros but theres no way of knowing the calorie content, like dinner at a friends or something, so i just dont eat it and have my measured out meal. Do you count everything accurately?

[My_Legacy]

Logs are definitely good for motivation and support, especially while prepping for a contest.
Do you not find counting calories all the time effects your life abit, whenever i count accurately i just feel like iv got no freedom atall, like i know i can eat something and it will fit in my macros but theres no way of knowing the calorie content, like dinner at a friends or something, so i just dont eat it and have my measured out meal. Do you count everything accurately?

Haha, dude I'm the same way. My parents always go out to eat, but I always have to turn them down when they ask for me to go since I have no idea how many calories are in something. I've only gone out to eat once since I actually started counting my calories; it's cheaper making your own meals anyway.

[JerG]

Haha, dude I'm the same way. My parents always go out to eat, but I always have to turn them down when they ask for me to go since I have no idea how many calories are in something. I've only gone out to eat once since I actually started counting my calories; it's cheaper making your own meals anyway.

Are you like this even while bulking? I could see if you're cutting, when I do cut I'll prob be the same way. But while I'm bulking now I eat pretty much whatever I want (within reason, I still eat mostly healthy) and just make sure I get a lot of protein...

[My_Legacy]

Are you like this even while bulking? I could see if you're cutting, when I do cut I'll prob be the same way. But while I'm bulking now I eat pretty much whatever I want (within reason, I still eat mostly healthy) and just make sure I get a lot of protein...

Yeah, same while bulking...I've only been counting my calories since December 10th of 2009 though lol....I love being able to count my calories; if I don't know how many calories are in something, I start getting anxious/stressed lol, is that a bad thing?

To be honest though, I'm just as happy eating the food I prepare. I love spaghetti, rice, meat, chicken, milk, etc.

You can pretty much predict how many cals are in a certain food though so eating out isn't that big of a problem I suppose, especially to someone like Craig who's competed and knows what it takes to get down to a really low BF and obviously has tons of knowledge in dieting.

[IWantIt]

Thanks man. Yeah I had to stop counting calories on fitday because I was staying with my GFs family and had to eat whatever was for dinner. We went out 1-2 times a day which was amazing but definitely not the eating style I'm accustomed to. I absolutely loved the trip though. I've got 11 weeks until I see her again (she's going abroad) so over those 11 weeks I'm nailing my fitday more religiously than ever.



Thanks GB!

Note I saw in IWantIt's thread that he mentioned how thankful he is to have a good group of guys who have been consistently in his thread and I wanted to do the same here. I started this log in July and it really has helped with motivation/support/positive criticism. I've learned a ton since then and feel like I'm on my way here. I also think that a good group of us have pretty much been in this together for 6 months now and it's been good pushing each other (to me anyway). So thanks guys!

I've got push power today. I'm going to try and PR my DB bench a couple of times (with the 105s and then hopefully 8 at 90), and I'm going to try and PR DB military. Those are pretty much the only things I can PR on this workout day because after that I'm too fatigued. For example the PR at DB incline is 10 with the 80s, but last time I was so shot I only got 5 with the 70s. I'll be posting it up later guys.

Happy New YEar everyone

Glad to hear you had a good time man. We are here for to support you, get your ass in gear, and understand your ups and downs in bbing.

I highlighted the bold - read my signature quote and then, go hit the weights .

Unbelievable back workout. Rows are nuts and you're gonna nail 3 plates on deads.

[MKW]

Logs are definitely good for motivation and support, especially while prepping for a contest.
Do you not find counting calories all the time effects your life abit, whenever i count accurately i just feel like iv got no freedom atall, like i know i can eat something and it will fit in my macros but theres no way of knowing the calorie content, like dinner at a friends or something, so i just dont eat it and have my measured out meal. Do you count everything accurately?

Haha, dude I'm the same way. My parents always go out to eat, but I always have to turn them down when they ask for me to go since I have no idea how many calories are in something. I've only gone out to eat once since I actually started counting my calories; it's cheaper making your own meals anyway.

Are you like this even while bulking? I could see if you're cutting, when I do cut I'll prob be the same way. But while I'm bulking now I eat pretty much whatever I want (within reason, I still eat mostly healthy) and just make sure I get a lot of protein...

Yeah, same while bulking...I've only been counting my calories since December 10th of 2009 though lol....I love being able to count my calories; if I don't know how many calories are in something, I start getting anxious/stressed lol, is that a bad thing?

To be honest though, I'm just as happy eating the food I prepare. I love spaghetti, rice, meat, chicken, milk, etc.

You can pretty much predict how many cals are in a certain food though so eating out isn't that big of a problem I suppose, especially to someone like Craig who's competed and knows what it takes to get down to a really low BF and obviously has tons of knowledge in dieting.

To answer Craig's first question, at this point no I don't think it affects my life much at all anymore. Maybe initially it did, but I only put it into Fitday every day for peace of mind. I could ballpark it without it but it only takes me like a minute or two to log it throughout the day (or at the end of the day) now that all of my foods are saved on the site. I just really like the structure that it gives me. I was never a junk food eater and it really helps me make sure that my calories are consistent. I get REALLY inconsistent in the gym when my diet gets inconsistent so I've found that for me it is imperative that I know what/how much I'm eating.

However, whenever my GF wants to eat out or something like that then I'll just track it without the dinner. I won't ballpark the dinner, I'll just assume that it gave me the calories I needed to hit my 3700+ or whatever my goal is at the time. I'm also not a slave to the percentages like I used to be, although on most days I nail them. My main goal (something that I cannot break) is to hit my calories + protein each day.

Glad to hear you had a good time man. We are here for to support you, get your ass in gear, and understand your ups and downs in bbing.

I highlighted the bold - read my signature quote and then, go hit the weights .

Unbelievable back workout. Rows are nuts and you're gonna nail 3 plates on deads.

Thanks man, I appreciate it. And true on your signature. I didn't love my attitude going into today but I did still hit a nice PR. Workout coming.

[MKW]

January 1, 2010

Push

DB Bench

1 x 2: 105 pounds
1 x 8: 90 pounds PR
1 x 5, 1 x 4: 90 pounds (I was shot haha)
1 x 10: 70 pounds

CGBP

1 X 5: 135 Pounds
1 x 5: 155 pounds
1 x 5: 165 pounds
1 x 5: 170 pounds

DB Incline

8/5/5: 70 pounds

DB Military
2 x 8: 55 pounds (felt a twinge and scrapped it)

Questions/Comments

- Wasn't able to PR the DB military because I decided to do CGBP as my second lift. I'm still not back to my old high on that exercise but it will come.

- I'm not usually OCD on my routines but I actually don't think a push day works for me. I had this same problem last summer. I was doing IA's SPBR and it called for benching/shoulder work on the same day. I must use a lot of shoulders when I bench though and I just don't have the oomf that I usually have/want when I do them on the same day. I'm thinking a more body part specific split would work well for me. I'll have more details on it later on.

- I've got pull tomorrow. I'm going to PR my deadlifts, BB rows, and shrugs. No question about it.

[TigerStealth]

To answer Craig's first question, at this point no I don't think it affects my life much at all anymore. Maybe initially it did, but I only put it into Fitday every day for peace of mind. I could ballpark it without it but it only takes me like a minute or two to log it throughout the day (or at the end of the day) now that all of my foods are saved on the site. I just really like the structure that it gives me. I was never a junk food eater and it really helps me make sure that my calories are consistent. I get REALLY inconsistent in the gym when my diet gets inconsistent so I've found that for me it is imperative that I know what/how much I'm eating.

However, whenever my GF wants to eat out or something like that then I'll just track it without the dinner. I won't ballpark the dinner, I'll just assume that it gave me the calories I needed to hit my 3700+ or whatever my goal is at the time. I'm also not a slave to the percentages like I used to be, although on most days I nail them. My main goal (something that I cannot break) is to hit my calories + protein each day.



Thanks man, I appreciate it. And true on your signature. I didn't love my attitude going into today but I did still hit a nice PR. Workout coming.

that sounds perfect.

nice work on the DB pressing and in for deadlift PR

[My_Legacy]

Pretty solid workout today...still PR'd DB Bench. Your big PR day is tomorrow...seems like you always have PR's everywhere on pull exercises; that is your thing!

[JerG]

You got some solid reps in on db press no doubt. What are you trying to hit tomorrow on deadlift?

[MKW]

that sounds perfect.

nice work on the DB pressing and in for deadlift PR

Thanks Joe. Yeah I really need to kill it tomorrow, take Sunday off, and then kill it on the new split.

Pretty solid workout today...still PR'd DB Bench. Your big PR day is tomorrow...seems like you always have PR's everywhere on pull exercises; that is your thing!

Haha thanks man. Yeah not that bad all things considered. Traveling yesterday was a bitch. No excuses though. Will hit it harder tomorrow.

You got some solid reps in on db press no doubt. What are you trying to hit tomorrow on deadlift?

I'm not entirely sure yet. I got 3 x 3 at 300 the other day. I'm thinking either a set of 5 at 300 or a set of 3 at 305. Or maybe 5 at 305 . I just want to get to 315 for easy reps.