BigMikeLV's Powerlifting/strength workout.

[BigMikeLV]

I'll introduce myself:

My name is Mike and I've lifted on and for about 20 years. I was in good shape when I was in my teens. After college I let it all go and gained all the weight. Well back in 2000 I started going to the gym again and slowly started different programs to "lose weight". Well for 10 years I've battled this and decided that its not going to happen. I currently weigh 265lbs. Over the last 2 years I've developed a new found love for competing in Highland Games competitions. After starting this I decided that Strength was my goal now and if I lost body fat, then so be it. I'll start with Monday and Wednesdays workouts this week and I'll update tomorrow with my Friday workout and so on.

06/07/10 Monday - Upper Body Workout

Front Raises
5 x 55 dumbbells
5 x 55 dumbbells
5 x 55 dumbbells
5 x 55 dumbbells

Hammer Curls
5 x 70 dumbbells
5 x 70 dumbbells
5 x 70 dumbbells
5 x 70 dumbbells

Seated Dumbbell Press
5 x 70 dumbbells
5 x 70 dumbbells
5 x 70 dumbbells
5 x 70 dumbbells

Incline Dumbbell Press
5 x 90 dumbbells
5 x 90 dumbbells
5 x 90 dumbbells
5 x 90 dumbbells

Bent-over Barbell Rows
5 x 225
5 x 225
5 x 225
5 x 225

06/09/10 Wednesday - Lower Body Workout

Back Squats
5 x 315
5 x 315
5 x 315
5 x 315

Breathing PullOvers
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell

Dead lifts with Trap Bar
5 x 315
5 x 315
5 x 315
5 x 315

HyperExtensions (holding Plates behind head)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

[BigMikeLV]

06/11/10 Friday - Full Body Workout

Front Raises
5 x 55 dumbbells
5 x 55 dumbbells
5 x 55 dumbbells
5 x 55 dumbbells

Hammer Curls
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells

Seated Dumbbell Press
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells

Back Squats
5 x 325
5 x 325
5 x 325
5 x 325

Breathing PullOvers
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell

Incline Dumbbell Press
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells

Bent-over Barbell Rows
5 x 225
5 x 225
5 x 225
5 x 225

Dead lifts with Trap Bar
5 x 325
5 x 325
5 x 325
5 x 325

HyperExtensions (holding Plates behind head)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

Bent legged Situps (holding Plates on chest)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

[BigMikeLV]

06/14/10 Monday - Upper Body Workout

Front Raises
5 x 55 dumbbells
5 x 55 dumbbells
5 x 55 dumbbells
5 x 55 dumbbells

Hammer Curls
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells

Seated Dumbbell Press
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells

Incline Dumbbell Press
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells
**only made 3 sets Failed on last set

Bent-over Barbell Rows
5 x 225
5 x 225
5 x 225
5 x 225

[BigMikeLV]

06/16/10 Wednesday - Lower Body Workout

Back Squats
5 x 325
5 x 325
5 x 325
5 x 330

Breathing Pull Overs
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell

Hyper-extensions (holding Plates behind head)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

Bent legged Sit-ups (holding Plates on chest)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

[-=FLEX=-]

You're starting off your journal with some serious strength.

Welcome.

-=FLEX=-

[BigMikeLV]

You're starting off your journal with some serious strength.

Welcome.

-=FLEX=-

Thanks. I just started posting that day. I've been lifting this heavy since 03/25/10. Ever since reading "Dinosaur Training" I decided to lift for strength PERIOD.

Before that I had been doing a modified Body-for-life training schedule. I was doing BFL training for a little over 6 years without the Eating-for-life program (which is why I never lost weight). That program was way to intense with all the recording of information and planning and stuff that I just had it. I had to find a different way to train and I think I finally found my calling.

I just ordered a stack set from Controlled Labs. Can't wait to see what this helps me do.

Thanks for the words of encouragement and Thanks again for the welcome.

[Gjudas]

Great looking journal, nice numbers on the squats!

[BigMikeLV]

Great looking journal, nice numbers on the squats!

Thanks. I try to add weight every week. As far as I'm concerned that should be everyones goal. Always add weight!!

Thanks again.

[BigMikeLV]

06/18/10 Friday - Full Body Workout

Front Raises
5 x 60 dumbbells
5 x 60 dumbbells
5 x 60 dumbbells
5 x 60 dumbbells

Hammer Curls
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells

Seated Dumbbell Press
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells

Back Squats
5 x 330
5 x 330
5 x 330
5 x 330

Breathing PullOvers
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell

Incline Dumbbell Press
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells

Bent-over Barbell Rows
5 x 230
5 x 230
5 x 230
5 x 230

Dead lifts with Trap Bar (assuming 55lbs bar)
4 x 335
5 x 280 (had to reset form, was using too much legs)
5 x 280
5 x 280

HyperExtensions (holding Plates behind head)
12 x 10lb plate
12 x 25lb plate
12 x 35lb plate
12 x 45lb plate

Bent legged Situps (holding Plates on chest)(notch 3 incline)
12 x 10lb plate
12 x 25lb plate
12 x 35lb plate
12 x 45lb plate

Next week I start stacking Creatine/N.O./recovery. (Controlled Labs) Lets see what happens. Also going to change Back Squats to Front Squats. Adding 20 push-ups to every day of the week.

[IronCharles]

Looking strong, man! What do you eat?

[BigMikeLV]

Everything!! LOL
Well since i started strength training I eat like this 5 days a week.

Breakfast:
Homemade Breakfast burrito with lots of veggies

Lunch:
10-16oz of grilled Chicken
BIG Leafy Green Salad w/oil and vinegar

Snack:
cottage cheese or small protein shake.

Dinner:
10-16oz Chicken/steak
BIG Leafy Green Salad w/oil and vinegar
Small potato

Thats it. usually sneak in a bag of popcorn though. (BAD Movie butter popcorn).

On the weekends its hard to monitor with all the running around I do with the family. I do drink over a gallon of water a day, everyday. Only other thing I drink is the occasional beer or Arnold Palmer.

[BigMikeLV]

So tomorrow i start a creatine stack. i'll post picks tonight and Weights measurements and so on. I plan on running this the course of 10 weeks til Labor Day Weekend. lets see how well I do. i have High hopes for great strength and less body fat. Cross your fingers.

[-=FLEX=-]

So tomorrow i start a creatine stack.

What's in the stack besides Creatine?

-=FLEX=-

[BigMikeLV]

White Flood/Green Magnitude/Purple Wraath Combo from Controlled Labs

Its N.O./creatine/recovery. I've read good things bout it and hope to get good results. First time ever taking Creatine.

[-=FLEX=-]

I bought a tub of white flood two weeks ago. Love it.

-=FLEX=-

[BigMikeLV]

BigMikeLV updated (Taken using the videos in the My BodySpace area of the forums)
Body Stats: (relaxed state)
Arms: 17 ins.
Calves: 17.5 ins.
Chest: 49 ins.
Forearms: 12.5 ins.
Hips: 46.5 ins.
Neck: 18 ins.
Shoulders: 57 ins.
Thighs: 26 ins.
Waist: 52 ins.

Atleast my waist isn't the largest measurement!! haha

I used the waist measurement of belly button. Bad Idea!! but it should show the biggest loss because of that. I wear a 38 to 40 pants so as you can see I have quite a belly.

[BigMikeLV]

06/21/10 Monday - Upper Body Workout

Front Raises
5 x 60 dumbbells
5 x 60 dumbbells
5 x 60 dumbbells
5 x 60 dumbbells

Hammer Curls
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells

Seated Dumbbell Press
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells
5 x 80 dumbbells

Incline Dumbbell Press
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells
5 x 95 dumbbells

Bent-over Barbell Rows
5 x 230
5 x 230
5 x 230
5 x 230

Really felt the pump today. I actually forgot what set I was on during Chest so I might have done 5 sets instead of 4.

[BigMikeLV]

06/22/10 Tuesday - Cardio Workout

As much as I hate Cardio I actually hit the elliptical today. Only 20 minutes, but atleast it was cardio. Tomorrow is Lower Body day and I am nervous. I'm starting front squats .

[-=FLEX=-]

Solid work on Monday.

No comment on the cardio yesterday.

And good luck on the front squats today.

-=FLEX=-

[yard_ape]

06/22/10 Tuesday - Cardio Workout

As much as I hate Cardio I actually hit the elliptical today. Only 20 minutes, but atleast it was cardio. Tomorrow is Lower Body day and I am nervous. I'm starting front squats .

This looks simular to my log - almost a page down and this is the first mention of cardio

[BigMikeLV]

06/23/10 Wednesday - Lower Body Workout

Front Squats (arms crossed)
5 x 135
5 x 155
5 x 175
5 x 195

Barbell Pull Overs (performed as a stretching routine)
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell
10 x 30 Barbell

Hyper-extensions (holding Plates behind head)
12 x 10lb plate
12 x 25lb plate
12 x 35lb plate
12 x 45lb plate

Bent legged Sit-ups (holding Plates on chest) Notch 3 on incline.
15 x 10lb plate
15 x 25lb plate
12 x 35lb plate
12 x 45lb plate


Tried to get to the Cage today to do my squats but some steroid freak was hoggin it. He would do a set (bent over rows) then would rest for 2-3 minutes, talk on his cell, flirt with the MILFs... I asked to work in with him but he said "I'm doing a circuit!". So not only was he hoggin the cage but the trap bar as well. SO PISSES ME OFF! I was nice to him and he was a jacka$$. AARRRGGGHHHH!!!!

Oh well. that's the last morning I can be there anyways...

BTW: Scale read 267lbs today! only down a pound but every little bit helps!

***Just found out I'm headed to San Diego Friday to compete in the Highland Games on Saturday. Last Minute Trip with a buddy. This should be interesting...

[BigMikeLV]

Solid work on Monday.

No comment on the cardio yesterday.

And good luck on the front squats today.

-=FLEX=-

Squats hurt. Front squats especially. I cant do the with elbows up and hands on the bar. Flexability isnt there. I have to do the cross-armed with them riding my Delts.

This looks simular to my log - almost a page down and this is the first mention of cardio

I hate Cardio with a passion but if I'm going to use Creatine I need to hit the elliptical a few times a week.

[BigMikeLV]

06/25/10 Friday - Short Full Body Workout

Front Raises
5 x 65 dumbbells
5 x 65 dumbbells
5 x 65 dumbbells
5 x 65 dumbbells

Hammer Curls
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

Seated Dumbbell Press
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

Front Squats
5 x 155
5 x 175
5 x 195
5 x 225

Barbell PullOvers
10 x 40 Barbell
10 x 40 Barbell
10 x 40 Barbell
10 x 40 Barbell

Incline Dumbbell Press
5 x 100 dumbbells
5 x 100 dumbbells

Bent-over Barbell Rows
5 x 235
5 x 235
5 x 235
5 x 235

this was the first week of Creatine. i lost a whooping 1lbs this week. I hope to continue losing about 1lb a week.

Saturday I was in Vista, California for the San Diego highland games. I took 3rd overall in "C" Class. Not bad at all. I had 4-silver medals and 2-Bronze medals. set 3 PRs and had a blast.

[-=FLEX=-]

Holy Frak!

Dude you got some power, eh?

65lb db raises???

Nice workout.

-=FLEX=-

[BigMikeLV]

06/28/10 Monday - Upper Body Workout

Front Raises
5 x 65 dumbbells
5 x 65 dumbbells
5 x 65 dumbbells
5 x 65 dumbbells

Hammer Curls
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

Seated Dumbbell Press
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

FlatDumbbell Press
5 x 65 dumbbells
5 x 70 dumbbells
5 x 75 dumbbells
5 x 80 dumbbells

Wide Cable Rows
5 x 240
5 x 255
5 x 270
5 x 285

Front Raises are more like High pulls now. Great workout for the Highland Games though.

[BigMikeLV]

06/29/10 Tuesday - Lower Body Workout

Front Squats (arms crossed)
5 x 165
5 x 185
5 x 205
5 x 225

Barbell Pull Overs (performed as a stretching routine)
10 x 40 Barbell
10 x 40 Barbell
10 x 40 Barbell
10 x 40 Barbell

Hyper-extensions (holding Plates behind head)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

Crunches
40 x 1

[BigMikeLV]

07/01/10 Thursday - Upper Body Workout

One Arm High Pulls
5 x 70 dumbbells
5 x 70 dumbbells
5 x 70 dumbbells
5 x 70 dumbbells

Hammer Curls
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

Seated Dumbbell Press
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

Flat Dumbbell Press
5 x 70 dumbbells
5 x 75 dumbbells
5 x 80 dumbbells
5 x 85 dumbbells

Wide Cable Rows
5 x 240
5 x 255
5 x 270
5 x 285

[BigMikeLV]

07/02/10 Friday - Lower Body Workout

Front Squats (arms crossed)
5 x Bar
5 x 135
5 x 155
5 x 175
5 x 195
5 x 215
5 x 235

Calf Raises on Sled
5 x 540lb
5 x 630lb
5 x 720lb
5 x 810lb

Hyper-extensions (holding Plates behind head)
12 x 10lb plate
12 x 25lb plate

Bent legged Sit-ups (holding Plates on chest) Notch 3 on incline.
12 x 10lb plate
12 x 25lb plate
12 x 35lb plate
12 x 45lb plate

[BigMikeLV]

07/05/10 Monday - Upper Body Workout

One Arm High Pulls
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells
5 x 75 dumbbells

Reverse Barbell Curls
6 x 65
5 x 85
5 x 95
5 x 115

Bar Push Press
5 x 115
5 x 125
5 x 135
5 x 165

Flat Dumbbell Press
5 x 70 dumbbells
5 x 75 dumbbells
5 x 80 dumbbells
5 x 85 dumbbells

Dumbbell Rows
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells
5 x 85 dumbbells

[BigMikeLV]

07/06/10 Tuesday - Lower Body Workout

Front Squats (arms crossed)
5 x Bar
5 x 115
5 x 135
5 x 155
5 x 175
5 x 195
5 x 215
2 x 235 ---> Bar slipped off delts and rolled into elbows. Bruised pretty bad.

Dumbbell Pull-Over
10 x 45
10 x 45
10 x 45
10 x 45

Hyper-extensions (holding Plates behind head)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate

Bent legged Sit-ups (holding Plates on chest)
10 x 10lb plate
10 x 25lb plate
10 x 35lb plate
10 x 45lb plate