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

[MKW]

I've been lurking on the log forum for a month or so, just reading the lifts from the strongest guys + the guys most my size. I've been keeping my own log in a word document since last August and always write down my workout. Just wanted to start a log on the site here for a few reasons. Don't want to risk my computer ever crashing and losing my work, and also would love to eventually get some people in here to help me out as the time goes on.

Background:
Age: 20
Height: 5'10
Weight: 178

Current personal bests:
Bench Press: 5/5/4 (190 pounds, July 13)
Squat: 185 5/4/3/2 (July 11)
Deadlift: 235 5/5/5 (July 16)
Miltary Press: 5/4/4 125 pounds (July 16)

I weighed 151 pounds last August and now sit around 178 while losing body fat. Squats/deads etc really helped me out in that regard. I've been using Iron Addict's Simple Power Based Routine with a couple of changes. I military press on Squat and deadlift day as opposed to bench/incline bench day. I realized after a couple months trying to press after benching that it just wasn't for me and have seen huge gains since switching over. I also do DB rows instead of BB rows.

I've been doing roughly 40/30/30 as my macros (protein/carbs/fat) for a few months but have not been as 100% to it as I can since coming home from school. It's a lot harder to get it down perfectly when I'm not at college because I'm not cooking my own meals here (for the most part). I do my best though and for the most part hit 40/30/30.

I just wanted to start this to keep myself accountable. I want to get bigger. I want to get stronger. I've been working hard but will work harder and really want this. Hopefully I can reach the goals I have set forth for myself.

[lth]

first, get it done bro!

[MKW]

first, get it done bro!

Thanks man!

[MKW]

Just going to go ahead and post the last cycle (four workouts) I did over the last 10 days, then tomorrow is incline day:

July 9, 2009

Inclne Bench Press:
5/5/4: 170 pounds
? got the first two easy, then my right arm was lagging behind so much. Strange

DB Bench:
8/8/8/5: 75 pounds
*do again next time, got gassed

Pull-ups:
8/6/5/3


Dips:
10/8/7: 15 pounds
*do again, did it for triceps

Abs

July 11, 2009

Squats:
185: 5/4/3/2
195: 1 x 1
200: 1 x 1

Mlitary Press:
3 x 5: 120 pounds
*really struggled with the last two reps of third set

Pull-Throughs:
3 x 10: at 9

Calf Raises:
3 x 15: 195

Curls:
7/5/4: 45 pounds
1 x 10 (hammers): 30 pounds

July 13, 2009

Bench:
5/5/4: 190 pounds
1 x 2: 205 pounds

Incline DB Bench:
8/8/7/6: 65 pounds

DB Rows:
4 x 6: 75 pounds (very heavy, do again)
1 x 6: 60 pounds

Dips:
10/10/7: 20 pound weight (do again)

3 x 20/15/15: 25 pound weight abs

July 16, 2009

Deadlifts:
1 x 10: 135 pounds
1 x 6: 175 pounds
1 x 3: 195 pounds
3 x 5: 235 pounds (PR + working set)
*grip was really giving out

Military press:
Warmup
5/4/4: 125 pounds
1 x 5: 115 pounds
*bar was slow, do this same weight again definitely

Leg Press:
2 x 10: 350 pounds (PR)
*go up next time to 4 plates on each side

Calf Raises:
3 x 15: 195 pounds
*go up next time

Curls:
7/6/5: 45 pounds
1 x 10: 30 pounds (hammers)

July 17, 2009

Cardio:
Started running today for the first time this summer (long distance)? ran 1 mile, 7 minutes 19 seconds

[MKW]

Just finished today's workout:

July 18, 2009

Incline Bench (warm up not included):
1 x 5: 175
1 x 3: 175
1 x 5: 170
1 x 5: 135
*Last time: 5/5/4 at 170*

DB Bench:
8/8/7/5: 75 pounds
*Last time: 8/8/8/5, 75 pounds*

Pull-ups:
8/7/5/5
*Last time: 8/6/5/3

Dips:
10/8/7 (with 20 pounds)
*Last time: 10/10/7 at 20 pounds

Abs:
3 x 15 (25 pound weight)

Overall: Torn on this workout. I did go up in incline bench but it was at the expense of my stamina. I was dumb and did a set of 135 incline to close up because I missed a couple of reps. That hurt my stamina the most IMO. I'm still easing back into pull-ups because I got a lifting headache from them back in February and am still freaked out. Did go up though. Overall, not bad, could have been better.

The good news... weighed myself. 180 pounds on the dot. Probably a little less but I'll take it!

[MKW]

Off day today. I'm torn on continuing this workout (Iron Addict Simple Power Based Routine) or finding something different. I've been on the IA workout since about April and have seen some good results (shoulder injury from baseball didn't do me any favors though). Anyway, I love the workout... I like working in sets of 5 for the heavier lifts (bench, press, squats, DL) and I like keeping my supplementary work around 8 (which he has it at). My only issue is I'm craving to up the squat/deadlift/bench numbers. Something like Rippetoes didn't really work for me because I'm admittedly a bitch when it comes to injuries and the pressure from 3x a week squats got to my legs.

But with this workout, I only squat once every four workouts, deadlift once every four workouts, etc. That leaves me with squatting July 2nd and then not again until July 11th, and then not again until tomorrow. Three times in that span is pretty low IMO. Similar time gaps with bench and deadlift as well. Does anyone have any established programs that they can point me to? I'd really rather not squat three times a week, but I think I could handle a Monday/Friday workload? Or maybe just a three day rotating split with one of Squat/Dead/Bench each going on an individual day? I don't know. Hopefully someone with more experience than me (not hard) will read this and help me out! Thanks

[MKW]

Today is my first day using Syntha-6. Honestly, I'm not too into the supplement thing. I don't take creatine or any pre-workout drink, just protein + fish oil. I usually just use 100% Whey but I needed a new tub of protein and Syntha-6 was on sale so I'm going to try it out. Not too worried about the extra fat content in it, I'll just adjust my fitday accordingly. Plus it apparently tastes great? Yee that'll be a welcome change

[Addict3d]

Strong numbers, ours are pretty simliar keep the weight movin!

[MKW]

Strong numbers, ours are pretty simliar keep the weight movin!

Thanks man! Na you got me by a good amount but I'm definitely going to try and get there. Giving me something to strive for

[MKW]

I'm not sure how to make my FitDay public. Anyone know how? Anyway, wanted to post today's diet because it's what I'm shooting for.

3,320 calories, 12.5 g of fat (30%), 259 g of carbs (31%), and 319 g of protein (39%). The 40/30/30 works very well for me. I've gained weight off of this over the last couple of months and have leaned up a bit as well. I actually eat less than 3300 calories most of the time, more like 3200, but I shoot for 3200-3300.

Edit: Here is the link:

http://www.fitday.com/fitness/Public...?Owner=kellman

[MKW]

Leg day later tonight, looking for a PR on squats. I might try 190 or 195 to start and then lower the weight, not sure yet. Just want to keep hitting it heavy. I'm inexperienced when it comes to carbing up before a leg workout but I'm going to try my best between now and the gym.

[MKW]

I'll be sitting at 2,161 calories, 70.3 grams of fat (29%), 205 grams of carbs (37%), and 186 grams of protein (34%) pre-workout. Best I could do.

[MKW]

July 20, 2009

Squats:
3 x 5: 190 pounds (PR)
1 x 1: 205 pounds
*Last time: 5/4/3/2 at 185

Press:
5/4/5: 125 pounds
1 x 5: 115 pounds
*breathing messed up set 2
**last time:5/4/4 at 125, 1 x 5 at 115

Calf Raises:
3 x 15: 200 pounds
*last time: 3 x 15: 195 pounds

Curls:
8/6/5: 45 pounds
1 x 10: 30 pounds (hammers)
*Last time: 7/6/5 at 45 pounds, 1 x 10 30 pounds (hammers)

Pull-Throughs:
3 x 10: set to 10
*Last time: 3 x 10 at 9

Overall: I'm really, really happy with this workout. I got a PR in my squats by far and I think the carbo-loading pre-workout really helped me. Pumped. The press was weird because I messed up my breathing on the second set and missed a rep I should have gotten, but I got the 5 on the third set. Curls were good, calf raises good. The only thing that bothered me was this idiot trainer there bad mouthing me to my friend saying I squat too low. Too LOW?! OK buddy.

[lth]

lookin' good in here bro, looks like growth to me

[MKW]

lookin' good in here bro, looks like growth to me

Thanks man, really appreciate the support

[MKW]

Macros for today:

3,467 calories, 122.5 g of fat (31%), 267 g of carbs (30%), 331.6 g of protein (38%). Little higher on the calories than I normally go, but I lifted hard and was hungry. I'd rather over eat than under eat especially because I respond well to a lot of protein. Pretty satisfied!

[IWantIt]

Awesome log bro, I'm going to sub and read up

[MKW]

Awesome log bro, I'm going to sub and read up

Thanks man, really appreciate it. I wish I had made one of these sooner, they really are motivating.

[styler]

hey nice journal. I'm looking forward to seeing your gains and results. I subscribed too.

[JerG]

Hey man, subbed. Seems like you've got a good head on your shoulders.

Strong pressing btw. And lol, I get the "too low" thing all the time! So annoying... good to hear you're doin deep reps though.

[MKW]

hey nice journal. I'm looking forward to seeing your gains and results. I subscribed too.

Thanks a lot man, nice to have you here. I need to wake up for work tomorrow but I see you've got a log as well. I'll check it out tomorrow afternoon.

Hey man, subbed. Seems like you've got a good head on your shoulders.

Strong pressing btw. And lol, I get the "too low" thing all the time! So annoying... good to hear you're doin deep reps though.

Thanks a lot for the compliments man and great to have you here. I haven't been using a belt for the pressing but I think I'm going to start. I hurt my back pressing last year and am trying to get as far as possible without it before the stress is too much. It's getting there. Might be able to get 130 without it though so I'll try it next time. And yeah, the "too low" thing is so annoying, I hear you on that. I didn't think that kind of comment would annoy me but for some reason it really got to me, IDK why. And I'll definitely be checking your journal daily.

[MKW]

Macros for today:

3,363 calories, 113.8 g of fat (30%), 316.8 g of carbs (37%), 286 g of protein (34%). I'm where I want with the calories but would have liked more protein. Pretty good day though!

[MKW]

Since I'm off until tomorrow (I work out Thursday/Saturday/Monday) and don't have my softball game until 7, I'm going to set some short term goals between now and going back to college. I have 17 workouts between now and August 29th barring injury. That gives me 5 bench workouts, 4 squat workouts, 4 deads workouts. 8 press workouts since that's every other day. Goals:

Bench: Now: 5/5/4 at 190. Then: Gone beyond 5/5/5 at 200, and attempting 205

Squat: Now: 5/5/5 at 190. Then: 3 x 5 at 215, perfect form.

Deadlift: Now: 3 x 5 at 235. Then: 270 3 x 5. Not entirely sure on this but definitely possible.

Press: Now: 5/4/5 at 125, no belt. Reps are slowing. Without a belt, 5/5/5 at 135. If I go to the belt, at least 5/5/5 140.

Damn, I'd be happy with this. All totally doable IMO. Just need to keep it up.

[JerG]

Looks doable if you train and eat 100%.

[PRlion16]

In for crazy gains!

[styler]

Yea man, you can do it. Nice dead lifting stats too.

[MKW]

Looks doable if you train and eat 100%.

Thanks man, I'm going to try my best. I actually think the press might be the hardest. My bar hasn't really slowed on bench, deads feel good, and squats felt right at 190 just now. Hopefully the press can keep going because damn I want those 45s on the side.

In for crazy gains!

Really happy to have you here man! I admire what you've accomplished in your log, great job.

Yea man, you can do it. Nice dead lifting stats too.

Thanks for the support man, appreciate it

[MKW]

Macros for today:

3,287 total calories, 107.1 g of fat (29%), 283.3 g of carbs (34%), and 307.7 g of protein (37%). I'll take it. Probably will shoot for a ton of calories pre-workout tomorrow including a lot of carbs. Seemed to work well for the leg day so I'll give it another go.

[MKW]

I'm going to be at 2,545 calories pre-workout today. 264 g of carbs at the time, 40/30/30 split with Carbs/Fat/Protein. Looks like my calories will be extremely high today but oh well, I've been up since 7:30. Hopefully the carbs pre-workout help again like Monday.

[IWantIt]

Macros for today:

3,363 calories, 113.8 g of fat (30%), 316.8 g of carbs (37%), 286 g of protein (34%). I'm where I want with the calories but would have liked more protein. Pretty good day though!

Great split of cals, maybe a little less fat..I'd say shoot for capping off the fat at 90g

Since I'm off until tomorrow (I work out Thursday/Saturday/Monday) and don't have my softball game until 7, I'm going to set some short term goals between now and going back to college. I have 17 workouts between now and August 29th barring injury. That gives me 5 bench workouts, 4 squat workouts, 4 deads workouts. 8 press workouts since that's every other day. Goals:

Bench: Now: 5/5/4 at 190. Then: Gone beyond 5/5/5 at 200, and attempting 205

Squat: Now: 5/5/5 at 190. Then: 3 x 5 at 215, perfect form.

Deadlift: Now: 3 x 5 at 235. Then: 270 3 x 5. Not entirely sure on this but definitely possible.

Press: Now: 5/4/5 at 125, no belt. Reps are slowing. Without a belt, 5/5/5 at 135. If I go to the belt, at least 5/5/5 140.

Damn, I'd be happy with this. All totally doable IMO. Just need to keep it up.

Solid goals..Wish I had your bench, but you probably wish you had my deadlift and squat. I'd trade my sqaut for your bench though .

Macros for today:

3,287 total calories, 107.1 g of fat (29%), 283.3 g of carbs (34%), and 307.7 g of protein (37%). I'll take it. Probably will shoot for a ton of calories pre-workout tomorrow including a lot of carbs. Seemed to work well for the leg day so I'll give it another go.

Carb up prior to benching or squatting is the best man, do it!!!

I'm going to be at 2,545 calories pre-workout today. 264 g of carbs at the time, 40/30/30 split with Carbs/Fat/Protein. Looks like my calories will be extremely high today but oh well, I've been up since 7:30. Hopefully the carbs pre-workout help again like Monday.

Damn, in before prs lol. Just make sure you don't rely on it too much, in case you ever decide to cut or miss those cals pre-wo and it will be all in your head that you won't have a good workout. I think you'll understand what I mean .