Mikemike's Log

Training Training Logs
21

Panzerfaust, you’re probably right about seeing someone for the injury. I’m not the biggest fan of that sort of thing though. Also, strange thing with the floating ribs. I thought mostly you would only have an issue with them if one broke off or something. Frail looking things and really seem pointless. Maybe they’re like the small toe and some day people will be born lacking them.

Nice choice with the health science study. It is interesting and of course a good match for someone into being active. I considered such a thing myself. For years I’ve been trying to force feed myself into healthcare because everyone says so but it just isn’t going to happen. That being the case I admit I have had to engage in a little man touching myself to fulfill the requirements of certain medical courses. Kind of uncomfortable. Are college degrees based around a three year period in New Zealand? That would be freaking rapid! It would have to be pretty intense if you could do it.

Florelius, Thanks for the comments! Also I’ve checked your log by now and see that your neck injury is clearing up. Good work on staying consistent in the gym.

22

Good bench and deadlift workout my man :slight_smile:

23

Time to dust off the log.
I’ve had two lifting sessions.

Monday

Military press:
set: 1 reps: 5 weight: 115 lbs. (52kgs.)
set: 2 reps: 3 weight: 135 lbs. (61kg.)
set: 3 reps: 10 weight: 145 lbs. (66kg.) <---- Feeble.

bench:
5 sets of 10 reps with 135 lbs. (61kg.)

dips:
3 sets of 10 reps with body weight.

pull ups:
3 sets of 8 reps.

lat pulldown machine.
4 sets of 10 reps. weight isn’t known because it wasn’t marked on the machine I used.

That’s it on military press day. Pretty shitty but happened right after a long break with lots of drinking and crappy eating. I had no energy so split a little early. Also that’s the last workout of week 3 and should start week 4 (deloading) but skipping it again. I increased the weight of my maxes and begin week 1.

Tuesday

Squat:
set: 1 reps: 5 weight: 225 lbs. (102kg.)
set: 2 reps: 5 weight: 255 lbs. (115kg.)
set: 3 reps: 20 weight: 290 lbs. (131kg.)

Dead lift:
5 sets of 10 reps with 245 lbs. (111kg.) <—Fucking difficult.

I was wore out after that and left.

I took yesterday and today off. I’m still pretty sore. Currently downing a 6 pack to ease it a bit before bed and eating a pound of beef steak.

24

[quote]mikemike87 wrote:
Time to dust off the log.
I’ve had two lifting sessions.

Monday

Military press:
set: 1 reps: 5 weight: 115 lbs. (52kgs.)
set: 2 reps: 3 weight: 135 lbs. (61kg.)
set: 3 reps: 10 weight: 145 lbs. (66kg.) <---- Feeble.
[/quote]

10x66kg in press is a damn good lift in my opinion :slight_smile:

Lots of volum here man, good stuff

20x131kg is insane, you should be proud!

Not weird you where, you did alot of reps with lots of weight. I guy like me would probably die from a workout like that lol

Sounds like a good move, its probably wise to take a few days off to get ready to tear shit upt in the gym again, isntead of half assing it cause of soreness etc just for the sake of working out all the time. Beef stake and beer sounds like a great supper man :slight_smile:

25

Saturday

Bench:
set: 1 reps: 5 weight: 145 lbs. (69kg.)
set: 2 reps: 5 weight: 165 lbs. (75kg.)
set: 3 reps: 20 weight: 185 lbs. (84kg.)

Standing dumbbell shoulder press:
5 sets of 10 reps using 55 lbs. (25kg.) dumbbells.

Dumbbell row:
set: 1 reps: 10 weight: 55lbs. (25kg.)
set: 2 reps: 10 weight: 60lbs. (27kg.)
set: 3 reps: 10 weight: 65lbs. (29kg.)
set: 4 reps: 10 weight: 70lbs. (31kg.)
set: 5 reps: 10 weight: 75lbs. (33kg.)

seated machine cable row:
5 sets of 10 reps.

tuesday

dead lift:
set: 1 reps: 5 weight: 225 lbs. (102kg.)
set: 2 reps: 5 weight: 265 lbs. (120kg.)
set: 3 reps: 5 weight: 305 lbs. (138kg.)

squat:
5 sets of 10 reps with 245 lbs. (111kg.)

Good workouts.

26

Good lifting man :slight_smile:

27

Lots to post.

wednesday:
Military Press:
set: 1 reps: 5 weight: 105 lbs. (47kg.)
set: 2 reps: 5 weight: 120 lbs. (54kg.)
set: 3 reps: 18 weight: 135 lbs. (61kg.)

Bench:
5 sets of 10 reps using 155 lbs. (70kg.)

Dips:
3 sets of 10 reps.

Pull ups (close grip):
1 set of 10 reps then 2 sets of 8 reps.

Lat pulldown machine:
set: 1 reps: 10 weight: 85 lbs. (38kg.)
set: 2 reps: 10 weight: 100 lbs. (45kg.)
set: 3 reps: 10 weight: 115 lbs. (52kg.)
set: 4 reps: 10 weight: 130 lbs. (59kg.)
set: 4 reps: 6 weight: 145 lbs. (65kg.)

Thursday:
sprints and 3 mile walk.

Friday:
off

Saturday:
Squat:
set: 1 reps: 3 weight: 245 lbs. (111kg.)
set: 2 reps: 3 weight: 275 lbs. (125kg.)
set: 3 reps: 19 weight: 305 lbs. (138kg.)

Dead lift:
5 sets of 10 reps using 245 lbs. (111kg.)

Ab machine:
5 sets of 10 reps with 115 lbs. (52kg.)

2 mile walk.

Sunday:
Bench:
set: 1 reps: 3 weight: 155 lbs. (70kg.)
set: 2 reps: 3 weight: 175 lbs. (79kg.)
set: 3 reps: 19 weight: 195 lbs. (88kg.)

Standing dumbbell shoulder press:
5 sets of 10 reps using 55 lbs. (25kg.) dumbbells.

Incline bench:
3 sets of 10 reps using 135 lbs. (61kg.)

Seated cable row:
5 sets of 10 reps.

Machine row:
set: 1 reps: 10 weight: 90 lbs. (40kg.)
set: 2 reps: 10 weight: 110 lbs. (50kg.)
set: 3 reps: 10 weight: 130 lbs. (59kg.)
set: 4 reps: 10 weight: 150 lbs. (68kg.)
set: 5 reps: 10 weight: 170 lbs. (77kg.)

Triceps extension:
3 sets of 10 reps using 70 lbs. (31kg.)

Dumbbell curls:
3 sets of 10 reps using 40 lbs. (18kg.)

2 mile walk today.

I think that’s everything. Good workouts.

28

^ sick workouts you got here mike :open_mouth:

Did you start out with something like 80% of your true max as tm since you gets so many reps on the last set mike?

29

Hi florelius,

I used 90% of my max when I tested myself on that day, but yes the numbers are very skewed because I took about six weeks off prior to maxing out. So I took several weeks off and then came in and maxed with out any kind of build up so I was a bit unconditioned at that time. The reason I took so much time off is because previous to that I was doing a ton of pressing and it eventually caused major soreness in my wrists and elbows. It took weeks to clear up.

Btw your arms look swole in your new pic.

30

[quote]mikemike87 wrote:
Hi florelius,

I used 90% of my max when I tested myself on that day, but yes the numbers are very skewed because I took about six weeks off prior to maxing out. So I took several weeks off and then came in and maxed with out any kind of build up so I was a bit unconditioned at that time. The reason I took so much time off is because previous to that I was doing a ton of pressing and it eventually caused major soreness in my wrists and elbows. It took weeks to clear up.

Btw your arms look swole in your new pic. [/quote]

Okay, smart that you let your elbows and wrists heal before training hard :slight_smile:

thanks, I guess I was a bit lucky with the pic :wink: ( lights, angles etc ), My arms are not big at all, but they look bigger than they are, so I guess I have good muscle shape or wahtever those bodybuilding guys call it LOL

31

Monday:
Sprints, one mile walk.

Tuesday:

Dead lift:
set: 1 reps: 3 weight: 245 lbs. (111kg.)
set: 2 reps: 3 weight: 285 lbs. (129kg.)
set: 3 reps: 5 weight: 315 lbs. (143kg.)

Squat:
5 sets of 10 reps with 245 lbs. (111kg.)

Ab machine:
5 sets of 10 reps with 115 lbs. (52kg.)

two mile walk.

After my earlier sprint session last week I decided I really need to do them more. My hamstrings, hips, abs and some other things were sore the next day so I figure I’m developing stuff when I do them. For my first sprint session last week I did very little but it felt like my heart wanted to explode through the front of my neck. My second sprint workout I did twice the work but the hard throbbing didn’t happen. I guess conditioning is already improving.

I felt like doing a few more dead lifts for my last set so popped a couple more reps in there.

32

Lots of stuff again.

Wednesday:

Military Press:
Set: 1 reps: 3 weight: 115 lbs. (52kg.)
set: 2 reps: 3 weight: 130 lbs. (59kg.)
set: 2 reps: 14 weight: 145 lbs. (65kg.)

Bench Press:
5 sets of 10 reps with 150 lbs. (68kg.)

Seated Machine Cable Row:
4 sets of 10 reps. Unknown weight.

Pull ups:
3 sets of 10 reps with body weight.

Dumbbell triceps extension:
3 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
3 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

Thursday:

Sprints and 2 mile walk.

Friday off.

Saturday:

Squat:
Set: 1 reps: 5 weight: 255 lbs. (115kg.)
set: 2 reps: 3 weight: 290 lbs. (131kg.)
set: 3 reps: 16 weight: 325 lbs. (147kg.)

Dead lift:
5 sets of 10 reps with 245 lbs. (111kg.)

Ab machine:
5 sets of 10 reps with 115 lbs. (52kg.)

Side bends:
3 sets of 10 reps with 45 lbs. (20kg.)

Sunday:

Bench:
set: 1 reps: 5 weight: 165 lbs. (75kg.)
set: 2 reps: 3 weight: 185 lbs. (84kg.)
set: 3 reps: 16 weight: 205 lbs. (93kg.)

Standing dumbbell shoulder press:
5 sets of 10 reps with 55 lbs. (25kg.) dumbbells.

dumbbell rows:
Set: 1 reps: 10 weight: 60 lbs. (27kg.)
set: 2 reps: 10 weight: 65 lbs. (29kg.)
set: 3 reps: 10 weight: 70 lbs. (31kg.)
set: 4 reps: 10 weight: 75 lbs. (34kg.)

Seated cable machine row:
4 sets of 10 reps. Unknown weight.

Dumbbell triceps extension:
3 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
3 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

Monday:

Sprints and 2 mile walk.

Tuesday:

Dead lift:
set: 1 reps: 5 weight: 265 lbs. (120kg.)
set: 2 reps: 3 weight: 300 lbs. (136kg.)
set: 3 reps: 3 weight: 335 lbs. (152kg.)

Squat:
5 sets of 10 reps with 245 lbs. (111kg.)

Ab machine:
5 sets of 10 reps with 115 lbs. (52kg.)

Side bends:
3 sets of 10 reps with 45 lbs. (20kg.)

Ok it feels like the muscles from the waist down used for sprinting are about the same for dead lifting. Dead lifting felt way heavier than it should have today. They also affected squats but I still managed to lift pretty much what I would have normally. I just felt worn down when doing them.

I’ll only be doing one more day with my assistance lifts as is and then make some small changes when finished with the deload. I’ll probably back off a little bit in the weight room as my ass is beginning to be thoroughly kicked. I’ll actually be deloading after this. I think if I back off in the gym slightly but keep the sprints then maybe I can recover on the same amount of food I’m eating currently.

33

You deserve to back off a bit, you have been doing some insane amounts of volume lately!

34

Wednesday:

Military Press:
Set: 1 reps: 5 weight: 120 lbs. (54kg)
set: 2 reps: 3 weight: 135 lbs. (61kg)
set: 3 reps: 13 weight: 150 lbs. (68kg)

bench press:
5 sets of 10 reps with 150 lbs. (68kg)

dumbbell row:
Set: 1 reps: 10 weight: 60 lbs. (27kg.)
set: 2 reps: 10 weight: 65 lbs. (29kg.)
set: 3 reps: 10 weight: 70 lbs. (31kg.)
set: 4 reps: 10 weight: 75 lbs. (34kg.)

Dumbbell triceps extension:
3 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
3 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

Thursday through Monday I zoomed through a “deload” and took Saturday completely off. I won’t bother putting that stuff down here.

Starting week one today (Tuesday)

Squat:
set: 1 reps: 5 weight: 225 lbs. (102kg)
set: 2 reps: 5 weight: 265 lbs. (120kg)
set: 3 reps: 20 weight: 300 lbs. (136kg)

Snatch grip dead lift:
3 sets of 10 reps with 135 lbs. (61kg) <—deceptively difficult.

ab machine:
5 sets of 10 reps with 130 lbs. (59kg)

side bends:
3 sets of 10 reps with 45 lbs.

good squat work out again but bench press fell for the first time last week on week three. I aimed for 17 reps and did 16. That’s still better than what I normally do and at 16 reps I won’t have to re-max for a while.

More concerned with the military press since it is falling faster than the others but I’m not losing sleep over it. I’ve been thinking lately and it occurred to me that I go to failure on military but not on the other lifts so I’ll start leaving a couple of reps in the tank on military day and maybe I’ll progress more quickly.

It seems I’ve forgotten what it feels like to be completely recovered. After doing what I consider nothing for five days I went in super fresh today. My legs and back felt as fresh and pure as unicorn meat cut using an axe made of diamond wielded by a virgin fairy princess.

35

[quote]mikemike87 wrote:
My legs and back felt as fresh and pure as unicorn meat cut using an axe made of diamond wielded by a virgin fairy princess. [/quote]

LOL

36

Time to brush the cobwebs off this thing.

Wednesday:
Bench:
set: 1 reps: 5 weight: 145 lbs. (65kg.)
set: 2 reps: 5 weight: 165 lbs. (75kg.)
set: 3 reps: 20 weight: 185 lbs. (84kg.)

Incline bench:
3 sets of 10 reps with 145 lbs. (65kg.)

dumbbell row:
Set: 1 reps: 10 weight: 60 lbs. (27kg.)
set: 2 reps: 10 weight: 65 lbs. (29kg.)
set: 3 reps: 10 weight: 70 lbs. (31kg.)
set: 4 reps: 10 weight: 75 lbs. (34kg.)
set: 5 reps: 10 weight: 80 lbs. (36kg.)

Dumbbell triceps extension:
3 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
3 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

Thursday (about a week ago):
Dead lift:
set: 1 reps: 5 weight: 235 lbs. (106kg.)
set: 2 reps: 5 weight: 275 lbs. (125kg.)
set: 3 reps: 9 or 10. I lost count. weight: 305 lbs. (138kg.)

Front squat:
3 sets of 10 reps with 185 lbs. (84kg.)

ab machine:
5 sets of 10 reps with 130 lbs. (59kg)

side bends:
3 sets of 10 reps with 45 lbs.

Friday:
Military press:
set: 1 reps: 5 weight: 105 lbs. (47kg)
set: 2 reps: 5 weight: 125 lbs. (56kg.)
set: 3 reps: 16 weight: 140 lbs. 63kg.)

Dips/Pullups: 50 reps each.

Dumbbell triceps extension:
3 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
3 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

I took the weekend off and left town.

Monday:
Squat:
set: 1 reps: 3 weight: 245 lbs. (111kg.)
set: 2 reps: 3 weight: 285 lbs. (129kg.)
set: 3 reps: 20 weight: 315 lbs. (143kg.)
set: 4 reps: 1 weight: 365 lbs. (165kg.)
set: 5 reps: 1 weight: 405 lbs. (184kg.)
set: 6 reps: 1 weight: 450 lbs. (204kg.)

Snatch grip dead lift:
3 sets of 10 reps with 135 lbs. (61kg.)<–I meant to do 4 sets but forgot.

ab machine:
5 sets of 10 reps with 130 lbs. (59kg)

side bends:
3 sets of 10 reps with 45 lbs.

Tuesday:
Bench:
set: 1 reps: 3 weight: 155 lbs. (70kg.)
set: 2 reps: 3 weight: 175 lbs. (79kg.)
set: 3 reps: 18 weight: 200 lbs. (90kg.)
set: 4 reps: 1 weight: 225 lbs. (102kg.)
set: 5 reps: 1 weight: 250 lbs. (113kg.)
set: 6 reps: 1 weight: 275 lbs. (125kg.)
set: 7 reps: 0 weight: 290 lbs. (131kg.)<–barely got stuck. Spotter used index finger to help.

dumbbell row:
Set: 1 reps: 10 weight: 60 lbs. (27kg.)
set: 2 reps: 10 weight: 65 lbs. (29kg.)
set: 3 reps: 10 weight: 70 lbs. (31kg.)
set: 4 reps: 10 weight: 75 lbs. (34kg.)
set: 5 reps: 10 weight: 80 lbs. (36kg.)

Incline bench:
4 sets of 10 reps with 145 lbs. (65kg.)

Dumbbell triceps extension:
4 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
4 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

Wednesday: Sprints and two mile walk. I also walked two miles after each work out session but forgot to add them while typing and am too lazy to type it out after each work out now.

Overall I’m happy with numbers although I fell one rep short on my last bench day. I wanted 19 but got 18 and was afraid 19 wouldn’t go up so I racked the weight there.

I guess I’m growing again because coworkers are asking If I’m hitting the gym more. Also while working this last Friday night I was pulling a big ass heavy cart of junk to stock. As I was pulling it I approached a girl my age and as I walked past she quickly chirped “I like your muscles sir.” LMAO.

I think this is enough typing today.

37

Dead lift:
set: 1 reps: 3 weight: 245 lbs. (111kg.)
set: 2 reps: 3 weight: 285 lbs. (129kg.)
set: 3 reps: 3 weight: 325 lbs. (147kg.)
set: 4 reps: 1 weight: 365 lbs. (165kg)
set: 5 reps: 1 weight: 405 lbs. (184kg.)

Front squat:
4 sets of 10 reps with 185 lbs. (84kg.)

ab machine:
5 sets of 10 reps with 130 lbs. (59kg)

side bends:
5 sets of 10 reps with 45 lbs.

Military Press:
set: 1 reps: 3 weight: 115 lbs. (52kg.)
set: 2 reps: 3 weight: 135 lbs. (61kg.)
set: 3 reps: 13 weight: 150 lbs. (68kg.)
set: 4 reps: 1 weight: 165 lbs. (75kg.)
set: 5 reps: 1 weight: 185 lbs. (84kg.)

Dips/pull ups: 55 reps.

Dumbbell triceps extension:
4 sets of 10 reps with 70 lbs. (31kg.) with 1 set of 10 reps with 35 lbs. performed immediately after each 70 lb. set.

Curls:
4 sets of 10 reps with 40 lbs. (18kg.) with 1 set of 10 reps with 15 lbs. performed immediately after each 40 lb. set.

Satisfied with dead lift. Was a big mental barrier.

38

Awesome work you are putting in mike and cool that you get comments from people about your muscles, especially that one from the girl :wink:

39

Thanks Floreluis.

It’s showtime.

Monday:

Squat:
set: 1 reps: 5 weight: 265 lbs. (120kg.)
set: 2 reps: 3 weight: 305 lbs. (138kg.)
set: 3 reps: 15 weight: 335 lbs. (152kg.)

Snatch grip dead lifts:
5 sets of 10 reps with 135 lbs. (61kg.)

ab machine:
5 sets of 10 reps with 130 lbs. (59kg)

side bends:
5 sets of 10 reps with 45 lbs.

Calf, leg curl, and leg extension machine: stuff.

It looks like my numbers across the board are beginning their dip despite increased caloric intake. It was going to happen eventually I’m just happy I was able to do so well with out missing my rep goals for so long. I was going for 16 reps today but got 15. I did some playing on various leg machines because I really didn’t get a pump like I usually do after squats today.

I should get some new socks. All of this pulling stuff is giving me bloody shins.

40

sick squatting man :open_mouth:

keep it up :slight_smile: