Mike's Workout Journal

mivi320 · 05-09-2008, 04:39 AM

Whats up everyone! My goal is to gain 5-8 pounds this summer while keeping my body fat in check. I am also looking to gain as much strength in my lifts as well. I am all natural and hope to someday compete in both natural powerlifting and bodybuilding shows.

My Stats As of Now
Age: 19
Height: 5'8"
Weight: 172lbs.
Body fat: 8% (Calipers)
1RM Bench: 275
1RM ATG Squat: 285
1RM Deadlift: 325

Diet
Consuming anywhere from 3,500-4,000+ calories/day - almost all clean calories.

Tomorrow I will start logging

**Ikaika** · 05-09-2008, 04:55 AM

Looks good Mike. Very respectable numbers for your age. How long have you been training?

XiLe Ultra · 05-09-2008, 06:12 AM

Quote:

Originally Posted by Ikaika

Looks good Mike. Very respectable numbers for your age. How long have you been training?

x2, especially bodyfat and bench.

**davtown** · 05-09-2008, 07:17 AM

nice numbers man

you are definitely an IronMass OG..... March of '05! I joined relatively early, Nov of '05, but it seems you did the majority of your posting before I even got here.... regardless, good to see you back and logging

I'll be keepin up with this

mivi320 · 05-10-2008, 07:47 PM

Thanks all!

I have been lifting seriously since my Junior year in high school. I just finished my freshman year in college, so I have been lifting seriously for about 3 years.

5/10/2008 - Chest and Triceps

Bench Press
225x6
225x6
225x5
225x5
WG Iso Chest Hammer Strength Press
3 plates x 13 (Rest Paused 8+3+2)
DB Incline Press
85x8
85x8
Parallel Bar Weighted Dips
+90x8
+90x6
RG Bench Press
185x8
185x8 - 135x15 (Drop Set)
DB OH Extension
75x10
75x10

Comments

Great workout. The RP on the Hammer Strength machine felt amazing. Had a nice pump after that set. Tricep work felt good too. Good efforts today in the gym.

Started Sizeon today, drank it throughout the workout. Will not be able to start Mass FX until later on in the bulk when I get my next pay check.

Overall, good workout! Back/Biceps tomorrow

XiLe Ultra · 05-10-2008, 08:47 PM

Nice work on the dips!!!

**bigDman** · 05-10-2008, 10:04 PM

strong numbers. Good luck with all your goals

mivi320 · 05-11-2008, 02:51 AM

Thanks guys

mivi320 · 05-11-2008, 09:25 PM

May 11, 2008 - Back and Biceps

WG Pullups
3x10
Hammer Grip Chins
+25x8
+25x8
T-Bar Row
3 plates x 10
3 plates x 10
RG Pulldown
165x10
205x8
Cable Row
165x10
185x10
205x10 <---- awesome pump
BB Curl
95x10
95x8
Seated DB Curl
35x10
35x10
High Pulley Cable Curl
30x10 - 20x10 Dropset
30x10 - 20x10 Dropset

Comments

Excellent workout today. Back felt strong as hell. Had the best pump in my lats too. Looking alot fuller from a) increasing carbohydrate intake and b) sipping on SizeOn throughout workout

Leg day tomorrow!! Lets get it!!

**DJSTARER** · 05-11-2008, 11:58 PM

what up. i'll be around.

mivi320 · 05-13-2008, 01:20 AM

Quote:

Originally Posted by DJSTARER

what up. i'll be around.

Glad to have you on board DJ

May 12, 2008 - Leg Day!!!

ATG Squats
275x5
275x5
275x4
225x12
DEEP Leg Press
495x15
585x12
675x10
765x8
SLDL
225x8
225x6
225x4
Smith Standing Calve Raise Giant Drop set
275x12 - 225x10 - 135x12
275x10 - 225x10 - 135x8
135x20 (Straight Set)
Calve Raise on Leg Press
130x15
135x15
135x15

Comments

I can't walk.

**DJSTARER** · 05-13-2008, 02:44 AM

Quote:

Originally Posted by mivi320

Glad to have you on board DJ

May 12, 2008 - Leg Day!!!

ATG Squats
275x5
275x5
275x4
225x12
DEEP Leg Press
495x15
585x12
675x10
765x8
SLDL
225x8
225x6
225x4
Smith Standing Calve Raise Giant Drop set
275x12 - 225x10 - 135x12
275x10 - 225x10 - 135x8
135x20 (Straight Set)
Calve Raise on Leg Press
130x15
135x15
135x15

Comments

I can't walk.

nice exercise selection. DEEP leg press... there is not other way my man.... knees to ears is what I say. If your ass is still on the seat of the leg press, you ain't all the way down. Keep them squats coming along. I found deep box squats really improved my strength. Just a thought if you hit some walls.

XiLe Ultra · 05-13-2008, 06:00 PM

Strong squats and nice depth!

Quote:

Originally Posted by DJSTARER

nice exercise selection. DEEP leg press... there is not other way my man.... knees to ears is what I say. If your ass is still on the seat of the leg press, you ain't all the way down. Keep them squats coming along. I found deep box squats really improved my strength. Just a thought if you hit some walls.

Excellent, I just started doing that last week.

mivi320 · 05-14-2008, 03:01 AM

Thanks guys!

I'll definitely throw some low box squats into the mix if I hit some walls. Thanks for the idea!

May 13, 2008 Shoulders/Traps

Smith Seated Military Press
225x8
225x8
225x8
205x17 (RP 12+3+2)
Arnold Press (30s rests)
40x15
40x15
40x15
Machine OH Press
150x10 - 130x5 - 90x8- 50x10 (Dropset)
Upright Rows
135x10 - 115x10 - 95x10 (Dropset)
135x8 - 115x8 - 95x10 (Dropset)
Seated DB Side Laterals
20x12
20x12
20x12
High Pulley Reverse Fly
30x15
30x15
30x15
30x15
Barbell Shrug
275x10
315x10
315x10
Reverse Pec Dec
90x15 - 70x12 - 50x10 (Dropset)

Comments

Gotta love volume for shoulders. Great pump going on today. SizeOn is really starting to kick in. Noticing a few extra reps here and there, more stamina, and increased strength.

Military Presses felt great. Will bump up the weight next week to 235 for straight sets and 210 for RP set.

Great workout overall, very pleased

XiLe Ultra · 05-15-2008, 04:16 AM

Hell of a lot of weight, even on smith machine for shoulder presses!

mivi320 · 05-16-2008, 02:27 AM

Thanks bud

May 15. 2008 - Chest/Triceps

Bench Press
275x1
225x6
225x5
185x10
185x10
Incline Smith Press
225x23 (Rest Paused 12+7+4)
Machine Press Drop Set
190x10 - 130x10 - 110x10 - 90x10 - 70x10 - 50x10 - 30x10
DB Incline Flyes
45x10
45x10
45x10
Skullcrushers
95x10
95x10
95x8
Close Grip Bench Press
185x8
185x6
185x6

Notes

Damn nice workout. Great pump going on. 275x1 on bench flew up, nice and smooth. Could have easily done another one. Should be putting up 300 soon!!!!!

XiLe Ultra · 05-16-2008, 02:44 AM

Good luck on 300, congrats on the easy 275!

mivi320 · 05-17-2008, 12:21 PM

Thanks bud

Yesterday's workout

May 16, 2008 - Pull day/light leg work

Deadlift
275x5
275x5
275x5
275x5
275x5
Leg Extension Dropset
150x10
110x10
90x10
70x10
Lying Leg Curl
110x12
110x10
Calve Raise
10x70x10 (10s rests)
Weighted Hypers
+25x15
+25x15
+25x15

Notes:

Quick workout today, had to be somewhere. Deads felt good, will bump up weight to 300 for all 5 working sets next week. Back and Biceps today!

05-09-2008, 04:39 AM	#1
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Mike's Workout Journal Whats up everyone! My goal is to gain 5-8 pounds this summer while keeping my body fat in check. I am also looking to gain as much strength in my lifts as well. I am all natural and hope to someday compete in both natural powerlifting and bodybuilding shows. My Stats As of Now Age: 19 Height: 5'8" Weight: 172lbs. Body fat: 8% (Calipers) 1RM Bench: 275 1RM ATG Squat: 285 1RM Deadlift: 325 Diet Consuming anywhere from 3,500-4,000+ calories/day - almost all clean calories. Tomorrow I will start logging __________________ "Bodybuilding is a martathon, not a sprint."

05-09-2008, 04:55 AM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	Re: Mike's Workout Journal Looks good Mike. Very respectable numbers for your age. How long have you been training? __________________ No supplement can make up for the lack of a strong work ethic.

05-09-2008, 07:17 AM	#4
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Re: Mike's Workout Journal nice numbers man you are definitely an IronMass OG..... March of '05! I joined relatively early, Nov of '05, but it seems you did the majority of your posting before I even got here.... regardless, good to see you back and logging I'll be keepin up with this __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-10-2008, 07:47 PM	#5
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Re: Mike's Workout Journal Thanks all! I have been lifting seriously since my Junior year in high school. I just finished my freshman year in college, so I have been lifting seriously for about 3 years. 5/10/2008 - Chest and Triceps Bench Press 225x6 225x6 225x5 225x5 WG Iso Chest Hammer Strength Press 3 plates x 13 (Rest Paused 8+3+2) DB Incline Press 85x8 85x8 Parallel Bar Weighted Dips +90x8 +90x6 RG Bench Press 185x8 185x8 - 135x15 (Drop Set) DB OH Extension 75x10 75x10 Comments Great workout. The RP on the Hammer Strength machine felt amazing. Had a nice pump after that set. Tricep work felt good too. Good efforts today in the gym. Started Sizeon today, drank it throughout the workout. Will not be able to start Mass FX until later on in the bulk when I get my next pay check. Overall, good workout! Back/Biceps tomorrow __________________ "Bodybuilding is a martathon, not a sprint."

05-10-2008, 08:47 PM	#6
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: Mike's Workout Journal Nice work on the dips!!! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-10-2008, 10:04 PM	#7
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Re: Mike's Workout Journal strong numbers. Good luck with all your goals __________________ COME CHECK OUT MY JOURNAL

05-11-2008, 02:51 AM	#8
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Re: Mike's Workout Journal Thanks guys __________________ "Bodybuilding is a martathon, not a sprint."

05-11-2008, 09:25 PM	#9
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Re: Mike's Workout Journal May 11, 2008 - Back and Biceps WG Pullups 3x10 Hammer Grip Chins +25x8 +25x8 T-Bar Row 3 plates x 10 3 plates x 10 RG Pulldown 165x10 205x8 Cable Row 165x10 185x10 205x10 <---- awesome pump BB Curl 95x10 95x8 Seated DB Curl 35x10 35x10 High Pulley Cable Curl 30x10 - 20x10 Dropset 30x10 - 20x10 Dropset Comments Excellent workout today. Back felt strong as hell. Had the best pump in my lats too. Looking alot fuller from a) increasing carbohydrate intake and b) sipping on SizeOn throughout workout Leg day tomorrow!! Lets get it!! __________________ "Bodybuilding is a martathon, not a sprint."

05-11-2008, 11:58 PM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Re: Mike's Workout Journal what up. i'll be around. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-14-2008, 03:01 AM	#14
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Re: Mike's Workout Journal Thanks guys! I'll definitely throw some low box squats into the mix if I hit some walls. Thanks for the idea! May 13, 2008 Shoulders/Traps Smith Seated Military Press 225x8 225x8 225x8 205x17 (RP 12+3+2) Arnold Press (30s rests) 40x15 40x15 40x15 Machine OH Press 150x10 - 130x5 - 90x8- 50x10 (Dropset) Upright Rows 135x10 - 115x10 - 95x10 (Dropset) 135x8 - 115x8 - 95x10 (Dropset) Seated DB Side Laterals 20x12 20x12 20x12 High Pulley Reverse Fly 30x15 30x15 30x15 30x15 Barbell Shrug 275x10 315x10 315x10 Reverse Pec Dec 90x15 - 70x12 - 50x10 (Dropset) Comments Gotta love volume for shoulders. Great pump going on today. SizeOn is really starting to kick in. Noticing a few extra reps here and there, more stamina, and increased strength. Military Presses felt great. Will bump up the weight next week to 235 for straight sets and 210 for RP set. Great workout overall, very pleased __________________ "Bodybuilding is a martathon, not a sprint."

05-15-2008, 04:16 AM	#15
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: Mike's Workout Journal Hell of a lot of weight, even on smith machine for shoulder presses! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-16-2008, 02:27 AM	#16
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Re: Mike's Workout Journal Thanks bud May 15. 2008 - Chest/Triceps Bench Press 275x1 225x6 225x5 185x10 185x10 Incline Smith Press 225x23 (Rest Paused 12+7+4) Machine Press Drop Set 190x10 - 130x10 - 110x10 - 90x10 - 70x10 - 50x10 - 30x10 DB Incline Flyes 45x10 45x10 45x10 Skullcrushers 95x10 95x10 95x8 Close Grip Bench Press 185x8 185x6 185x6 Notes Damn nice workout. Great pump going on. 275x1 on bench flew up, nice and smooth. Could have easily done another one. Should be putting up 300 soon!!!!! __________________ "Bodybuilding is a martathon, not a sprint."

05-16-2008, 02:44 AM	#17
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,340 Recipes: 0 Rep Power: 183	Re: Mike's Workout Journal Good luck on 300, congrats on the easy 275! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-17-2008, 12:21 PM	#18
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 87 Recipes: 0 Rep Power: 9	Re: Mike's Workout Journal Thanks bud Yesterday's workout May 16, 2008 - Pull day/light leg work Deadlift 275x5 275x5 275x5 275x5 275x5 Leg Extension Dropset 150x10 110x10 90x10 70x10 Lying Leg Curl 110x12 110x10 Calve Raise 10x70x10 (10s rests) Weighted Hypers +25x15 +25x15 +25x15 Notes: Quick workout today, had to be somewhere. Deads felt good, will bump up weight to 300 for all 5 working sets next week. Back and Biceps today! __________________ "Bodybuilding is a martathon, not a sprint."