Mvick07 lifting log

[Mvick07]

surprisingly my shoulder didnt hurt doing CGBP or front raises, i tried flat bench and almost died lol



this is how i do them, without the ghey smith machine.

Close grip bench:
135x10
155x5
165x5 - 10lb PR
Reverse grip BB bench: felt weird but good tricep blast
95x10
95x10
115x10
125x8
Weighted dips: was gonna get a vid but forgot my camera
Bw x 10
25lbs x 10
45 x 5
60 x 5
70 x 5 - 5lb PR
Hang cleans: dead tired
95x5
95x5
135x5
Front raises:
15's x 20 (10 each hand)
20's x 20
22.5's x 20

pushups: read they do 20x20 for the navy workout
10 sets of 20, shoulder kinda hurt so i did them close grip

[Mvick07]

deadlift day friday, getting a video for sure. Im going to try 350x3, ive only been doing singles for DL's for a month so i dont know what my triple is...365x1

[Mvick07]

i learned two things today

1. i suck at swimming. I was reading you have to use the sidestroke or breast stroke in the seals...gonna practice those.

2. my cardio sucks balls, ran 2 miles and almost died, dat der dedication kept me going.

[O_Discordia]

sucks brah gotta work on that cardio! Keep running you'll get more comfortable with it.

[Mvick07]

sucks brah gotta work on that cardio! Keep running you'll get more comfortable with it.

yea ive never done cardio consistently, but i want to be athletic not just strong and fat

[Mvick07]

good day brehs,

Deadlifts:
225x3
275x3
320x3
355x3 - PR, last one was soooooooo hard, my form failed completely on the last one...but i got it lol, oh and no video
Dumbbell rows:
70lbs x 5
80 x 5
90 x 5
95 x 5 - PR
Wide grip lat pulldowns:
100x5
120x5
140x5
100x12
Plate pinches: 4 5's in each hand, gonna do 3 5's and one 10 next week
1 minute
1 minute
1 minute
1 minute
Incline dumbbell curls:
20's x 10
25's x 10
30's x 10

ran 2 miles, WAY easier then yesterday...bumping it up to 3 miles next week.

swimming tomorrow, bought goggles cuz i cant swim in a straight line, i need to see where im going lol

[Mvick07]

forgot to add, the presurge is pretty good. Its not instant energy like jack3d..no jitters, but i dont seem to get as tired during my workout.

[Mvick07]

AHHHHHHHHH i cant wait to squat on monday.

doing "shoulders today", gonna try at least. Hardcore abs, pushups, and Bw dips for high reps.

gonna start doing high reps on everything. Squats are gonna be 5 sets of 10 reps, gonna go for 250x10


edit - except deadlifts lol

[Mvick07]

2 more things i learned today


1. my gym closes at 5 instead of what i though was 6...i got there at 4:30

2. this shoulder will not let me live my life

the close grip bench went well Wednesday so i thought id try incline.

Incline BB/DB bench: not severe pain, so its healing, but WOW lol
135x5
155x3 - hi MINUS 30 lbs PR
Db's:
40's x 10
50's x 10 - just sad
Overhead press: get ready to laugh
45x10
65x10 - ok not bad
95x3 - WOOOO lol i just stopped right there with shoulders

my lats/traps/forearms/back/legs/biceps were sore, so i did some chest/tris

Dips: SURPRISED, did more then id though id do
bw x 10
bw x 20 - PR i guess
bw x 20
bw x 20
Reverse tricep pushdowns:
40x10
40x10
50x10

Gym closed, and i ran out of exercises because everything i did bothered my shoulder.

Pushups:
10 sets of 20, my quads were cramping up,wtf is this, once i reach 10 sets of 50 ill try 100 in a row. i dont think i can do 50 in a row right now...maybe 40

Thats it, not much else to do. Going to take a run later, i feel like puking after those dips and pushups, and a 6am swim tommorow...practicing side stroke.

[Mvick07]

wooo ran 4 miles, felt real good.

bought some ****ty ass goggles LOL, thats all they had at walgreens.

[O_Discordia]

nice job on the 4 miles man

[Mvick07]

nice job on the 4 miles man

thanks, i think im gonna float around 5-6 and work on time

[Mvick07]

Workout plan

Monday - Squats/Run after noon workout: pull ups/push ups/dips/abs
Tuesday - Swim
Wednesday - Bench/Run noon: pull ups/push ups/dips/abs
Thursday - Swim
Friday - Deadlift/Run noon: pull ups/push ups/dips/abs
Saturday - Overhead press/Swim
Sunday - Swim


My jobs 4 miles away from my house, im gonna start jogging to work maybe this week, definitely next week.


oh and im saving my next paycheck to buy a climbing rope, gonna hang it on my tree and climb it, but i get payed every 2 weeks

[Mvick07]

ALMOST PUKED, now thats a good leg day

Swam before lifting, bad idea...but the pool was closing. I almost have the side stroke perfected, the navy version. Its REALLY good and fun, i dont burnout as fast. Only swam 200 meters and alot of technique practice.
Talked to this big dude i always see there, i might ask him to be my workout partner seems like a nice guy.

Full squats:
185x10
205x10
235x10
250x10 - PR
Box squats:
315x5
335x5
345x5 - PR...this was so hard to unrack and rerack lol
One legged hamstring curls:
60x5, each leg
80x5
90x5 - PR
I was gonna do leg press but i would of definitely puked.
Dead hang pull ups: dead hang or go home
10
10
12
Dips: all BW
15
15
15
15
20


gonna do push ups and abs in a bit, i dont feel so good.

no running, again i dont feel so good lol

[O_Discordia]

Hopefully the big dude lifts with you man, if he's chill and knows what he's doing, you'll get some awesome help/support. Can't wait until I get back to a serious lifting partner.

[Mvick07]

Hopefully the big dude lifts with you man, if he's chill and knows what he's doing, you'll get some awesome help/support. Can't wait until I get back to a serious lifting partner.

yea im hopeing so, ive worked out a few times with my cousin...huge..and it helps alot. Goodluck finding one...im out for tonight, swimming tomorrow morning

[Mvick07]

just finished swimming, im sooo tired. I did 500 meters, i took a lot of breaks in between laps cuz my cardio is bad, but i got the technique down...took 30 minutes. MINIMUM is 12:30 for buds...omg lol

[Mvick07]

pew pew workout

"bench day"

Close grip bench:
95x10
135x10
155x8
185x2 - PR, same as my incline.... is this normal?
Reverse flat bench:
95x10
115x10
135x8
Dips: all BW
15
15
15
Pull ups: all BW
10
10
10
Farm walks:
3 sets with the 110's dumbbells, 10 lb PR....WHEW almost blew a knee doing these.

Hang cleans:
95x10
115x10
135x7


good stuff

Did a timed 1.5 mile run, the seals minimum is 11 minutes IN BOOTS and ON SAND.

I got 15 minutes...fail lol, lots of work is needed.

[Mvick07]

dang no running or swimming

tried a belt for deadlifting...i didnt feel a difference, at all lol

Deadlifts:
warm ups:
135x3
225x3
275x3
working:
315x1
335x1
355x1
370x1 - 5lb PR
Dumbbell rows:
70x10
85x5
95x5 - PR
Seated cable rows: v-bar
50x10
70x10
90x5
Leg press:
200x10
340x10
400x5
420x5
Plate pinches:
3 sets with 3 5's and 1 10 in each hand, 1 minute




Pull ups:
12
12
12
Push ups:
5 sets of 20
1 set of 30

[Mvick07]

LOL i looked like a total bitch today, ill explain down below.

back pain today, did some upperbody

Box squats: strong squats...belt helped alot
225x5
275x5
315x5
335x5
365x5 - PR
Leg Press:
290x5
400x5
420x5
450x5 - PR
Weighted Dips:
35lbs x 5
60lbs x 5
70lbs x 6 - PR
Dumbbell Rows:
75x5
85x5
95x5
100x3 - woooo never gone this low in reps, feels good
One legged leg curls:
40lbs x 10 - each leg
50 x 10
70 x 10
Front squats: waited 15 minutes for a dude to finish cuz he was doing heavy squats: 300+ and i was gonna do light front squats so i didnt want to work in with him.
135x5 - too much back pain, stopped after this...looked like a ******* lol.

FUUUUUUUUUUUUUU i need to start running and swimming, skipped so many days.

Quit work lol, that should help my body recover.


Pull ups:
15
15
12
Push ups:
5 sets of 30

[Mvick07]

holy crap my lower back hurts, some big dudes asked me to deadlift with them on saturday, hope it heals up.

Close grip bench:
95x10
115x10
135x5
155x5
175x3 - awwww
Dumbbell bench: with my elbows to my side...hard to explain but my shoulder didnt hurt like this, but i couldn't use al ot of weight.
50x10
65x10
75x5
Hang cleans:
95x5
135x5
155x5 - PR
Skull crushers:
55x10
65x10
75x10
Dips:
6 sets of 15
1 set of 20

I swam before lifting, BAD IDEA lol, i feel sick now.

[O_Discordia]

Ah man, lower back pain sucks. Any ideas how it happened? If its bad enough, go get a back massage at your local mall or wherever they have a cheap one. Really helps me loosen up if my muscles get too tight and strained.

[Mvick07]

Ah man, lower back pain sucks. Any ideas how it happened? If its bad enough, go get a back massage at your local mall or wherever they have a cheap one. Really helps me loosen up if my muscles get too tight and strained.

must have been bad form when i did the 370x1, it still feels pretty ****ty, gonna skip deadlifts tomorrow and just do rows/pull ups/lat pull downs.

its a sharp pain not soreness...ill think about what u said if it still continues in 2-3 days.

[Mvick07]

bah missed the deadlifts with the big dudes, but my back still hurts so i guess its a good thing. Gonna go do back in a few hours.

[Mvick07]

Deadlift day

no deadlifts lol, lower back pain

Dumbbell rows:
75 x 5
85 x 5
95 x 5
Barbell rows:
155x5
175x5
175x10 - WTF, PR
Weighted pull ups:
25lbs x 5
35lbs x 5
45lbs x 5
Behind the neck lat pull downs:
100x10
120x5
140x5
160x5 - PR
Weighted dips:
25lbs x 10
35lbs x 10
45lbs x 10
Plate pinches:
3 sets of 30 seconds, 2 5's and 2 10's in each hand

[Mvick07]

WOO thought it was gonna be a bad workout cuz of my lower back...but on the contrary.

Full squats: belt helped for no back pain.
warm ups-
135x5
225x5
265x5
working sets-
275x3 - this was so hard...i thought it was gonna be a ****ty day
295x2 - was going for 3...again ****ty day
305x1 - ehhhh
320x1 - BOOM 5lb PR
Lunges:
95x10 - 5 each leg
145x10
155x10 - PR...woo my legs were done
One legged hamstring curls:
50x5
70x5
90x5

My legs were done, i did some back

Dumbbell rows:
75x5
85x5
95x5
100x5 - 2 rep PR
Reverse grip lat pulldown: these were easy compared to regular grip
100x10
120x10
140x10
160x10 - never done these, so PR?
Hammer dumbbell flat bench:
55's x 10
60's x 10
65's x 10

good workout, might go to a powerlifting meet saturday...just to watch.

[Mvick07]

lol guys, my legs hurt SOOOO much. Sitting/walking/etc everything hurts. havent run the past 3 days, nor today cuz im so sore. Its gonna suck biking to the gym today. Im gonna head over there in 4-5 hours.

bench day

[Mvick07]

WOW my legs hurt so much when i did the dumbbell bench, i had to get a dude bring them to me lol.

THE BENCH IS COMMING BACK

Close grip bench:
95x10
115x10
135x10
155x8 - awww
Hammer grip Dumbbell flat bench:
60x5
70x5
80x5 - PR
85x5- PR, regular grip i used to do 90x5...i was very happy with this.
Dips: all bodyweight
8 sets of 15, then i felt like throwing up
Hang cleans: YES, this was a mans workout right here
95x10
115x10
140x10 - PR, every rep after 5...felt like i was gonna crumble lol
Dumbbell pullovers:
80x5
90x5
100x5

YESSSSSS not bad...triceps are gonna be sore from so many dips.

[Mvick07]

my legs still hurt, A LOT...that is all

[Mvick07]

wtf lol my upperback hurts so much from the hang cleans on Wednesday. Could barely do any back work, so i did random stuff LOL...good day anyways

Barbell rows:
135x10
155x10
175x5
185x5
195x5 - PR
Box squats: my legs just stopped being sore...more sore tomorrow lol
225x5
315x5
335x5
335x10 - PR
Chin up: not pull ups...chin ups, bw all
10
10
10
10
10
Dumbbell shoulder press: shoulders coming back...just a bit pain
35's x 10
40's x 10
45's x 10
Reverse curls: EZ curls
35lbs x 10
45 x 10
55 x 10

yesssss, IM SO SOREEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE