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

[mike201011]

Do it if you like it, no discernible benefit to it though. I seem to remember on page 1 you mentioned enjoying carbs.

If anything I've heard you look drier on keto because of less water weight, but that's hardly a reason to deprive yourself of carbs. Just drink more water.

fuk keto so lol



just a normal calorie deficit diet for me

If you have intentions of supporting muscle/strength maintenance/increases, eat carbs

see above reply.



macros are 2K, 200g protein. rest carbs and fats. happy days

In on another gay Irish log. Wat.

GBR is great. When I use it I set it up with A&B workouts, eg 1 day I'll do flat bench & rows, the other I'd do incline & chins etc. You get the idea.

I bring you this. http://www.jcdfitness.com/wp-content...outine_FAQ.pdf

glad to have you <3

will look into a and b workouts fo shizzle.


cheers for the read too *******, it sure is a big ass email.

[sunchienlee]

Hey Mike! It's been a LONG time since I last posted here. I have been lurking tho

Your back makes me want to work my back 5 times a week in order to catch up to you. The fact that you don't have any love handles blows my mind!

Keep up the good work brah.

[mike201011]

Hey Mike! It's been a LONG time since I last posted here. I have been lurking tho

Your back makes me want to work my back 5 times a week in order to catch up to you. The fact that you don't have any love handles blows my mind!

Keep up the good work brah.

fukkin lawrence!!!!


been way too long man haha.


Ive really started to hit my back hard the last few weeks. I need to get dat widthhhh haha


and i dont look great from the front at all. ill post a pic next weekend after all the water weight and shiit has gone down and youll see for yourself haha.

[mike201011]

Im gonna take an off day today. and eat as much food as I can. Im gonna try hit 140 on the squat tomorow lol




at least if i hit that then i will have a half decent base to cut to.










ps had 3 slices of cake, a large dominos pizza, ice cream, oats w/ chocolate powder, toast and 2 breaded chicken bagguetes.



god bless my toilet lol













pss i cant move

[mike201011]

On my phone ATM.



But I got the fukkin 140 squat. Weighed in at 166.




Ohhhhhhhhhh yesssssss

[hcoyle545]

ps had 3 slices of cake, a large dominos pizza, ice cream, oats w/ chocolate powder, toast and 2 breaded chicken bagguetes.

fat kunt. yes jelly that I can't afford dominos.

gz on the 3 plates lad. did you get a video?

[mike201011]

fat kunt. yes jelly that I can't afford dominos.

gz on the 3 plates lad. did you get a video?

I do bruh.


On the phone now so can't post directly here but I posted it in the nmisc so check it out there

[mike201011]

Lower








got up at half 6 to go gym before school.




i can get used to this...




squats:

60kg 10 reps.
100kg 10 reps.
100kg 6 reps.
120kg 3 reps.
130kg 2 reps.

140kg 1 rep. PR

Leg press:

5 plats per side. 8 reps
6pps 8 reps
7pps 8 reps.

8pps 8 reps PR

6pps 8 reps
4pps 8 reps
2pps 8 reps


Hamstring curls:

100lbs. 3 sets. 12 reps.


Leg extensions:

40kg. 3 sets. 12 reps.







solid session me thinks. peace

[NaturalPursuit]

gym before school is the way to go! SICK leg session!!!

[mike201011]

gym before school is the way to go! SICK leg session!!!

true dat!


full of energy and feel great for the day. win/win.


thanks

[mike201011]

Upper






Had a real shiitty day. fukkin real shiitty.








gym improved it a bit.





DB bench:

42.5kg. 2 sets, 6 reps, 4 reps
40kg. 2 sets of 6.

Bench press:

80kg. 2 sets of 6.
90kg. 1 set of 3.

DB flies:

22.5kg. 3 sets of 10. slooooow reps

Machine flies:

40kg. 2 sets of 12. I just did these to superset the DB flies...

Incline BB bench:

60kg. 3 sets of 8.

Dips, BW:

3 sets of 10.

Delt machine press:

100lb. 2 sets of 10.
90lbs. 1 set of 10.

Lat raises.:

8kg 3 sets of 10 SS with 4kg 3 sets of 12

Military press:

40kg. 6 reps.
50kg. 4 reps.
40kg. 8 reps.

Tricep pull downs SS with tricep push downs.:

3 sets. 12 reps.

DB rows:

40kg. 3 sets of 8.

BB rows:

60kg. 3 sets of 8.

[b]Pull ups[b]

5 sets of 5.

Seated rows:

100lb, 110lb, 130lbs. 12 reps each.


Lat pull downs:

100lbs,110lbs,130lbs. 12 reps each.

Hyper extensions:

10kg plate. 3 sets of 12.

DB curls:

10kg. 3 sets of 12.

Concentration db curls:

10kg. 3 sets of 12.

Plate shrugs:

20kg. 3 sets of 12, 15, 20.

Upright rows:

24kg. 3 sets of 12.




baddabingbaddaboom

[mike201011]

Lower









So fukking pissed.




Was wrecked from friday, still recoverring, still not an excuse tho






I got my old squat PR (140kg (308lbs) ) easy.



Tried 152, I could of gotten it but I got sick lol.



Not a single fuk was given. I just dropped the weight to 120 then banged out a set of 5. then did 100kg for a set of 5 then 60kg for a set of 5.


Then tried DL's. Got 190 with ease. Tried out a new PR of 200kg (440lbs)




Got the kunt 4/5ths of the way up. Grip let me down







Next time straps are a must.




vid here:

[hcoyle545]

U strong mother****er, you're gonna be insaiyanely strong when you are my age.

[mike201011]

U strong mother****er, you're gonna be insaiyanely strong when you are my age.

one day harry one day

[mike201011]

Today Im sick, so Im moving my lower day to tomorow and the upper for friday.











Fukkin throat and asthma kickin in. tryna force down food lol










peace

[hcoyle545]

Today Im sick, so Im moving my lower day to tomorow and the upper for friday.











Fukkin throat and asthma kickin in. tryna force down food lol



peace

good call. I trained today despite feeling like a zombie off of <3 hours of sleep. Needless to say it just pissed me off.

[mike201011]

good call. I trained today despite feeling like a zombie off of <3 hours of sleep. Needless to say it just pissed me off.

after a night out?






I remember having a squat/deadlift day after a night out.


I had to take 2 bathroom breaks to get sick. never again

[viennafat]

fack.

Feel better soon, Mike.
It's that time of year where everyone gets sick.

That last session was strong as fuk.
Gotta check out that video when I get home.

[hcoyle545]

after a night out?

I remember having a squat/deadlift day after a night out.

I had to take 2 bathroom breaks to get sick. never again

naw man just ****ty sleep.

that's the worst, happened to me last boxing day. Made up for it later that day by refilling all the drink that I lost though

[mike201011]

fack.

Feel better soon, Mike.
It's that time of year where everyone gets sick.

That last session was strong as fuk.
Gotta check out that video when I get home.

cheers Tom.

it fukkin sucks cause its like the 4th or 5th time ive gotten sick this year.

Feel free to check the vid, feel free to fukkin curse my grips too. let me down big time

naw man just ****ty sleep.

that's the worst, happened to me last boxing day. Made up for it later that day by refilling all the drink that I lost though

i kno that feel about shiitty sleep.

always tired/10


lol, sure thats the best cure

[juicydanglers]

man I'd love to train with you

weight to height is perfect man and the lifts are showin

yeah you basically had that deadlift in the fekin bag, ****ty when something like grip lets you down. did you chalk up?

[mike201011]

man I'd love to train with you

weight to height is perfect man and the lifts are showin

yeah you basically had that deadlift in the fekin bag, ****ty when something like grip lets you down. did you chalk up?

Sup dave.


Ya grip was being a kunt. Was so pissed.

Nope didn't chalk up, never used chalk before lol.

And it would be cool as shiit if all the loggers could train together

[NaturalPursuit]

HELL yeah that would be sick for us all to train together!!! STRONG session and hope you feel better bro!

[mike201011]

HELL yeah that would be sick for us all to train together!!! STRONG session and hope you feel better bro!

Thanks man








I was sick today, proper sick, tired as ****.





Still lowered that bitch up









Squats:

60kg x 5
80kg x 5
100kg x 5
110kg x 5 (was feeling tired at this point.)
120kg x 5.
130kg x 2.
140kg x 1

150kg x 1 rep. (330lbs) about 3-4 lbs away from a double bw squat.!!





vid here.




Hamstring curls:

100lbs. 3 sets of 12. slow easy reps.

Leg press:


80kg x 8
120kg x 8
180kg x 8
220kg x 8
260kg x 5

300kg x 4 (failed on the fifth rep cause i was wrecked from squats)

cooled down then...


Still leg deadlifts:

90kg. 3 sets of 8.


I was supposed to do deadlifts here, but my lift was outside so i cut the session short.





i got my PR so im happy as fuk.













































Subscribe to my youtube channel too




peace

[snrygo]

gjmm!

[mike201011]

gjmm!

Thanks Matt









on the phone so basic write up.






I'm sick as fuk ATM. Chest infection. Phlem never ending and coughing non stop.





I skipped yesterday so I HAD to go today.




Upper:


Bench press

*not including warm ups*

Even tho I was sick I went for a max out

Got 100kg (my old pr) easy


Got a NEW pr of 105 ( 231 lbs)!!!!


Then did :

80 kg for 8 sets. 8,7,6,5,4,3,2,1.

Dat burn.

DB bench press:

35 kg. 3 sets of 5

Dips:

3 sets of 15

Incline DB bench:

3 sets of 8.



At this point a guy that I recognised from goin to the same gym as me ame up and said I am doin it rite ( felt good man ) and awared me on a new exercise for my tris.

Which were ....

Skull crushers:

15 kg. 3 sets of 12. Huge burn!

DB rows:

40kg. 3 sets of 8

Barbell rows:

60kg. 3 sets of 8.

Lat pull downs, over hand:

100lb. 3 sets of 10.

Lat pull downs, underhand:

75lbs. 3 sets of 10.

Seated rows:

100lbs. 3 sets of 12.

Shrugs:

20kg. 3 sets of 12

Upright rows, kettle ball:

24kg. 3 sets of 12.

Tricep push downs:

165 lbs. 1 set of 20 reps.

Tricep Push downs:

1 set of 18.



*o was meant to do 5 sets of pull ups and more sets of triceps but my lift was waiting outside.


Next time haha.





My body is wrecked. Really good session tho.



Peace

[hcoyle545]

Holy volume fatman. GJ mang, 8 sets of 80k is no joke that's for shure

[mike201011]

Holy volume fatman. GJ mang, 8 sets of 80k is no joke that's for shure

Thanks bro.


Yup the bench was a killer. Each set 10-30 seconds rest in between really added to the burn.






















just realised that if I get the 200kg deadlift, My goal of a 1000+ lb total at ~168-169 will be met.


In fact it will be about 1011lbs. Yup. Going for it tommorow.

[NaturalPursuit]

DUDE....1000 lbs...ALL YOU...go KILL that shyt!!!

[mike201011]

DUDE....1000 lbs...ALL YOU...go KILL that shyt!!!

oh its comin !








stay tuned. tomorow is the day, sick or not!