Mike's Long road to the stage w/Prep By Alex!

**MIKE6191** · 08-13-2010, 10:16 AM

Finally decided to put up a log after following so many others. For the last year I had envisioned myself competing, but didn't do anything about, just let the thought stew around. Now that thought will become a reality with Alex Azarian's help.

My Plan: Mock prep for 23 more weeks, slowly try to add some quality muscle for a few months after, then finally compete in two shows in March 2012 (one will for sure be the "Greek Physique" competition held by my university, the other is undecided).

My plan is tentative at this point, if Alex and I feel that I have enough mass to be competitive around the middle of my mock, then I will possibly find a show this year.

Starting weight (24 weeks out): 185 lbs ---- I'll post pics in two weeks so there is an actual change lol

Anyway on to the more exciting stuff:

Hypertrophy Legs/Calves

Leg Press/Calf Ext Superset - 5pps*12/5pps*12, 6pps*8/6pps*12, 5pps*15/5pps*12

Leg Ext/Lying Leg Curl/Sitting Calf Raise Superset - 150*12/110*12/150*12 (*2), 150*15/110*15/150*15

Hanging Knee Raise - 15*2
Oblique Twist Machine - 90*15*2 (Threw in the abs randomly today as I blasted through legs and wanted to do something else before hitting the stairstepper)

Cardio: 35 min MISS Stairstepper

Supps: 4 scoops Xtend, 5g Creatine Mono/5g Glutamine Post-W/O

**K8Stop** · 08-13-2010, 10:23 AM

subbed!

**ErickStevens** · 08-13-2010, 11:12 AM

In.

**MIKE6191** · 08-15-2010, 08:38 AM

Saturday - Off Day

Moved in to my fraternity house for the year. Glad to be back at school as the gym is so much better, plus it has an Oly lift platform! It was a brutal day though, so no cardio.

**MIKE6191** · 08-16-2010, 02:31 PM

Sunday 8/15/10 - Off Day

Planned on doing Upper power on sunday, but the gym at school is still on summer hours so it wasn't open/rage!

Monday 8/16/10 - Upper Power

BB Bench - 135*12 (warm up), 165*5, 175*4, 185*2 (My bench really sucks so hoping to bring that up in the coming year.

Barbell Rows - 175*5, 185*5, 205*5 (PR)

Smith Military Press - 110*5, 120*4, 120*4

Barbell Shrugs - 185*7*3

Cardio: 40 min MISS on the stairstepper; really trying to squeeze the glutes on every step, now I sore

**MIKE6191** · 08-17-2010, 10:01 AM

Tuesday 8/17/10 - Lower Power

Squats - 275*4, 275*4, 275*4

Deadlifts - 315*5, 315*3, 315*3 (These were really hard this week, I've never done them right after squats, and I probably won't ever again just cause it sucked major ass)

SLDL's - 185*5, 205*5, 205*5

Standing Smith Calf Raise - 205*12*3, 255*12*2

Cardio: 40 min MISS stairstepper - Fasted in the AM ---- Reason I changed from post-workout is because there's only one stairstepper in the gym at school, so want to make sure I can actually get my cardio in. It feels so much longer, but it was nice not having to do cardio after legs today

**K8Stop** · 08-17-2010, 10:04 AM

nice job on the PR on monday!

and yeah....how on earth did you get any deadlifts done after squats?!

ambitious mike is ambitious.

EDIT: and then SLDLs?

you on crazy pills?

**MIKE6191** · 08-17-2010, 02:23 PM

Originally Posted by K8Stop

nice job on the PR on monday!

and yeah....how on earth did you get any deadlifts done after squats?!

ambitious mike is ambitious.

EDIT: and then SLDLs?

you on crazy pills?

haha not really sure, just felt like doing deads since I haven't done them in a few weeks, last time I did them I got 315*5*3, so I lost a few reps on it.

Plus the gym at school has an Oly platform with bumper plates so its hella better for deads than the crappy gym I was at over the summer.

Another thing, its only my third week in prep so it's not like I'm feeling weak yet. Give me 10-12 weeks and I doubt I'll be doing crazy **** like right now.

**MIKE6191** · 08-18-2010, 08:18 PM

Will update tomorrow with the last two days, I'm tired and need to get up early tomorrow so don't have time at the moment.

**Phrak** · 08-19-2010, 05:26 AM

subbed for fellow Alex user. Get lean, then get big!

**MIKE6191** · 08-20-2010, 10:23 AM

Hypertrophy Chest/Arms - 8/18/10

DB Incline Bench - 60*12, 65*8, 65*fail, 60*6

BB Close Grip Bench - 105*8, 105*7, 105*7

DB Flat Bench - 55*8*3

Preacher Curl/DB Tricep Ext. Super - 75*11/70*9 (PR), 75*9/70*8, 75*10/70*8

Tri Pushdown/DB Hammer Curl Super - 57.5kg*12/40*10, 57.5kg*8/40*8, 52.5kg*10/40*6

Fly Machine - 130*12, 175*10, 190*7

Machine Curl/Machine Dip Super - 95*8/130*8 (switched to different machines after this), 80*8/90*8, 70*12/70*12

Cardio: 40min MISS stairstepper

Notes: Workout felt pretty good, except for that last superset, was hard as hell but had some nasty vascularity goin' in the delts.

Hypertrophy Shoulder/Back/Traps - 8/20/10

DB Shoulder Press - 55*8, 55*8, 55*7

DB Front Raise - 20*8, 20*8, 10*15

DB One Arm Row - 70*10*3 (PR for total reps of 70lbs)

DB Arnold Press - 40*10 (PR), 40*9*2

Wide Lat Pulldown/DB Shrug Super - 120*10/65*10, 130*9/65*8, 120*9/65*8

T-Bar Rows - 70*10, 80*10, 90*7, 90*10 (last 3 reps with spotter)

Cardio: Skipping today, I'm probably going to hit legs this afternoon since I was supposed to hit back yesterday. So, I'll end up doing two sessions of 40 min MISS stairstepper tmw on my off day.

Notes: My buddy decided to come along, so I was able to push it a little harder than usual which was awesome. Having a spotter makes lifting hard so much easier!

I missed back yesterday because my Fraternity was helping with move-in day for the university. I was fairly sore this morning, but no pain no gain right?

3 week weigh-in on sunday!!

**MIKE6191** · 08-26-2010, 01:47 PM

Sorry I haven't updated in like six days, school started and I skipped some cardio and had a period of self-doubt.

Got remotivated watching Erick's vids, and now I'm ready to kill it for the next 21 weeks!

I'll post up workouts tonight after night class.

**smflorence** · 08-26-2010, 03:15 PM

you have a PM ...

**MIKE6191** · 08-26-2010, 03:38 PM

Originally Posted by smflorence

you have a PM ...

PM'd you back. Hope I could help.

**Blazed** · 08-26-2010, 06:05 PM

Originally Posted by MIKE6191

PM'd you back. Hope I could help.

I'll be following along =)

**MIKE6191** · 08-27-2010, 07:54 AM

Originally Posted by Blazed

I'll be following along =)

Sounds good bro.

Hypertrophy Shoulder/Back/Trap - 8/26/10

DB Shoulder Press - 55*9 (PR),55*8,55*7

DB Front Raise - 20*7,20*8,10*20

DB One Arm Row - 70*10*3

Wide grip Lat pulldown/DB Shrugs Superset - 120*10/65*9,120*10/65*8,120*10/65*8

Close Grip Lat Pulldown - 140*10,150*9,160*6

Upright Row - 65*10,75*8,75*6

T-Bar Rows - 70*10*3 (back was already roasted, but these sucked, pump was fukin awesome though!)

Schedule for the day: Cardio!!

**MIKE6191** · 08-28-2010, 08:54 AM

Bout to go hit back and legs with a buddy of mine. I'm going to be training with him from now on, so my split might look a little different (he's a big strong mofo, so I get motivated as fuk to lift with him)

**Phrak** · 08-28-2010, 10:53 AM

Workouts are looking good! Keep it up.

**MIKE6191** · 08-29-2010, 08:37 AM

Legs/Back - 8/28/10

Awesome workout, went with my buddy who ended up really pushing me. Hit some PRs!

Deadlifts - 225*10, 225*6, 315*7 (PR), 365*3 (PR, with straps)

(Wide grip) Lat Pull Down - 130*9, 150*8, 160*8, 150*8

Leg Press - 4pps*9, 5pps*7, 5pps*7 (knees to chest, my quads were burning so bad at the end of these)

(Close Grip) Lat Pull Down - 150*12, 170*9

Leg Ext - 100*10, 130*8, 115*9
(My buddy showed me his version of these - 10 reps with both legs, then you hold the weight extended with one leg for 10sec, switch leg and hold, then 10 reps with both to finish the set, boom roasted!) ---- Also I started doing these with my ass off the seat to hit the medialis, worked great

SLDL - 135*10, 185*6, 225*4
(That's right folks, sldl's on the same day as reg deads, holy sh!t, what did I get myself into)

**K8Stop** · 08-29-2010, 10:13 AM

hey mike -checking in! looks good man!

**MIKE6191** · 08-30-2010, 10:21 PM

Chest/Shoulders - 8/30/10

Good day in the gym, I think doing dips pre-exhausted the hell out of my delts and I couldn't do as heavy weight as I wanted. Plus, the school gym is insanely busy around 3pm now, I couldn't get on anything I really wanted to so just did what was open. I hate the start of the school year and right after the new year cause the gym is way to busy/rage

Dips - BW*8*4
(was really crowded at the school gym today, so started with these, I haven't done BW dips in a while, but twas awesome, it felt really good)

Incline DB - 60*12, 65*9 (PR), 50*8
(I'm really glad I've been able to add some strength on these as I would say they are my worst chest movement)

Fly Machine - 175*10, 205*9, 235*7 (PR)

Flat BB - 135*10*2

Machine Laterals - 60*10, 60*9, 50*10

DB bent over laterals (rear delt, I don't know the proper name lol) - 25*10, 20*8*2

DB Shrugs - 45*12*2

Cardio: Car Pushes (10 intervals with 30 sec rest in between each one) - was sick of the stairstepper and I really wanted to try these, was actually fun because I got a few of my fraternity brothers to try it with me.

Random Notes:
The diet's going pretty well. I had a few slip ups which I mentioned above, talked with Alex about it, and I've now got the mindset to kill it. I get **** pretty much every day about it from my fraternity brothers, but fuk 'em. They have no idea the hard work and dedication that go in to this type of ****.

**MIKE6191** · 08-31-2010, 02:37 PM

Arms - 8/31/10

Went with my buddy again and hit Bis and Tris. I had another awesome workout! We did a crazy amount of volume but I haven't hit arms like I did today in a long while, felt good.

Sadly, we were moving pretty fast and I didn't really get a chance to write things down. Sorry 'bout that guys and gals

Otherwise, diets going good. I had a zero carb rockstar (blue one) before lifting, it woke me the fuk up (should have used it in class today cause I was draggin' lol). I think it might become a staple!!!

**Phrak** · 08-31-2010, 03:51 PM

Originally Posted by MIKE6191

Otherwise, diets going good. I had a zero carb rockstar (blue one) before lifting, it woke me the fuk up (should have used it in class today cause I was draggin' lol). I think it might become a staple!!!

Always a staple for me. I just drink them for fun most of the time. Gets damn expensive when you start going through a case a night on the weekends...

**MIKE6191** · 08-31-2010, 03:54 PM

Originally Posted by Phrak

Always a staple for me. I just drink them for fun most of the time. Gets damn expensive when you start going through a case a night on the weekends...

Gotta have a hookup, my friend works at one of their warehouses so I can get a 24 pak of cans for $10

**K8Stop** · 08-31-2010, 05:26 PM

Originally Posted by MIKE6191

I get **** pretty much every day about it from my fraternity brothers, but fuk 'em. They have no idea the hard work and dedication that go in to this type of ****.

Meanwhile they look like this, right?

**MIKE6191** · 08-31-2010, 09:23 PM

Originally Posted by K8Stop

Meanwhile they look like this, right?

Hahahahahahahaha awesome, ya there's a few big boys here lol

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