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mickles
09-09-2009, 04:24 PM
I'm 19 and a sophomore in college. I started weight lifting my October of my freshman year at college at 6'0 tall 135 lbs. I did a retarded bodybuilding routine from October until December. Then i finally went on rippetoes which i saw great strength and size gains on. My diet was high in calories since i ate the campus food which is high in calories. Then at the beginning of my summer i went to madcows which improved my strength but not size because i was not eating properly.

I'm back this semester at 6'0 170 lbs. not much fat added and way stronger than i entered college.
My lifts went from
Bench - 65 x 5 -> 165 x 5
Squat (ATG) - 95 x 5 -> 245 x 5
Deadlift - 95 x 5 -> 325 x 5

I haven't worked out for a few weeks since college is just starting and i'm unable to attend due to financial issues but i'm going today.

I have scoliosis so my spine is clearly visible on the left side of my back which ruins symmetry i guess. I also have bad knees which requires me to wear a knee brace when squatting.

My goal is to be 190-200 lbs at like below 14% bodyfat. I figure if i've made it this far why not strive the rest of the way. I would like to enter a bodybuilding contest someday or power lifting not sure which one.

I would like critiques and comments !!

XPirate
09-09-2009, 08:44 PM
good luck bro. I'm a sophomore too.

mickles
09-09-2009, 08:52 PM
good luck bro. I'm a sophomore too.

Thanks man, just hope it isn't a sophomore slump

Workout for today was in a small gym at school with one shitty squat rack but it was fine, first time working out since 2 weeks ago i believe.

Squat (Light)
45 x 5
95 x 5
135 x 5 x 2
185 x 5

Incline Barbell Bench
45 x 7
95 x 5
115 x 6
135 x 6

Deadlift (With straps)
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5 (Last two reps my back bowed)

My diet for today has been good so far, had 4 meals with about 2500 cals and 170g protein. Plan to have some milk and a pb sandwhich before bed. First log

adelman337
09-09-2009, 09:30 PM
Need to up the protein a bit if possible. Dont be too worried about sive as it will come the stronger you get. Make sure that you listen to your body, when I did madcows I over trained very easily.

mickles
09-10-2009, 01:52 PM
Need to up the protein a bit if possible. Dont be too worried about sive as it will come the stronger you get. Make sure that you listen to your body, when I did madcows I over trained very easily.

Okay, i did kind of feel like 1g protein per lb. of body weight wasn't enough so i'll try to incorporate that into my diet thanks ! And when i did madcows i did feel a bit overtrained squatting 225+ 3 times a week.

Do you recommend a program i should go on now? I'm aiming for a strength program as opposed to a bb split

adelman337
09-10-2009, 02:31 PM
The simple power based routine is a great one or exmg's routine. Both can be found in the routine section. I would shoot for at least 1.5g of protein per pound you weigh. You have some decent numbers and still have a ton more in you if you eat and train properly.

mickles
09-10-2009, 02:55 PM
The simple power based routine is a great one or exmg's routine. Both can be found in the routine section. I would shoot for at least 1.5g of protein per pound you weigh. You have some decent numbers and still have a ton more in you if you eat and train properly.

Yeah i was looking at the spbr and it looked good. And thanks, i'm still a beginner so i'm sure i have a ways to go for the big lifts

I'll make sure about 1.5g protein per bw but what about calories, should i just eat as many cals as i can or just aim for like 3k.

mickles
09-14-2009, 02:05 PM
So my diet has been a lot better lately kind of. Just been getting in more calories and protein

i'm weighing myself today so that should be interesting to see how much weight i've gained since august

mickles
09-14-2009, 03:39 PM
9/14/09

First day working out since last wednesday, getting back on track with everything. Felt a little rusty but got into the rhythym again. Took some superpump250 and felt good mang, also took some new pics. Stopped static stretching and replaced it with dynamic stretching. Also took creatine again which might be a bad idea.

Squats
45 x 10
95 x 6
135 x 5
165 x 5
195 x 5
225 x 5

BB Bench Press
45 x 10
65 x 5
95 x 5
115 x 5
135 x 10
155 x 6

Bent BB Row
45 x 10
95 x 5
135 x 5
155 x 5

Pullups
BW x 15
BW x 8

Dips
BW x 15
BW x 7

That was it but it felt good to be back in the gym. Oh yeah, i'm bulking to 190 right now. closer then ever

mickles
09-14-2009, 05:52 PM
Here are recent pics of my wheels, and upper body and back

http://tinypic.com/r/2a5yjwj/3
http://tinypic.com/r/9j3kmh/3
http://tinypic.com/r/15d9u88/3

I know i have a lot of mass to pack on but this is after gaining 35 pounds :D

mickles
09-25-2009, 12:58 PM
Had a workout on wednesday after missing a few weeks due to no money but starting over again

Squat
45 x 10
95 x 5
135 x 5
155 x 5
195 x 5
225 x 5 (All atg)

Incline BB Bench
45 x 5
75 x 5
95 x 5
115 x 5
135 x 3 (I used to be able to do 135x5 easily)

Deadlift
135 x 5
185 x 5
225 x 6

Pullups
BW x 12
BW x 6

Dips
BW x 15
BW x 10

My diet is getting on par again, like 200g protein, 3k cals, 200g carbs. Hopefully getting to 190lbs before i go back to school in february :D

DOA
09-25-2009, 01:43 PM
yo good job on the lifting, I see you use superpump250 as well what flavor you got and do you feel a difference? Let me know man also check out my journal some time

mickles
09-25-2009, 08:32 PM
yo good job on the lifting, I see you use superpump250 as well what flavor you got and do you feel a difference? Let me know man also check out my journal some time

Hey thanks man, yeah i used a free sample of superpump 250 was grape i think. I definitely feel a difference not only in the rush of blood throughout my body, but my focus. It makes me zone in and concentrate on the lift i'm about to perform, not to mention swells my limbs, back and chest.

And sure no problem

mickles
09-25-2009, 08:35 PM
9/25/09

So got my membership back for the gym and today went well, i'm getting back to what lifts i used to be able to perform and my form was near perfect for everything i did. My legs were a bit sore from last workout for some reason so i went light but low. I stopped stretching also.

Squats
45 x 10
95 x 6
125 x 5
155 x 5
185 x 5

BB Bench Press
45 x 10
75 x 5
95 x 5
115 x 5
135 x 8
155 x 5
135 x 9 (Made sure i tucked in elbows the whole time and used a bench higher off the ground so leg placement felt more comfortable)

Bent BB Row
45 x 10
95 x 5
135 x 5
155 x 5

Pullups
BW x 13
BW x 8

Dips
BW x 15
Bw x 8

Just getting back in the groove of things, and i weighed in at 167 so i lost some weight and strength since the summer but hopefully i can gain it all back quickly.

mickles
09-28-2009, 09:58 PM
9/28/09

Okay so today was good. I realized everyone in the gym is really nice, and helps out. I was squatting and went low and a guy told me not to go that low cause in the long run my knees will be bad. I am pondering whether going this low is worth bad knees, this guy is reputable and big and strong so i don't know. I finally used my dip belt for weighted dips/pullups and it worked miracles. I felt an amazing pump with no supplements. As for diet, it was good today getting all the protein and cals in. I'm almost back in the groove i used to be in during the summer.
Anyway i stopped stretching and i did a different weight scheme for ramping up the weights.

I also weighed in at 168 so i'm up from last workout a pound. My goal is 180 before xmas at the same bf % and getting 225/315/405 b/s/dl so hopefully i get there. Also everything i did was at beautiful form.

Squats
45 x 10 x 2
95 x 8
125 x 5
155 x 5
195 x 5
225 x 5 (All atg)

Bench BB Press
45 x 12
75 x 7
95 x 5
135 x 7 (Huge jump i know but it felt right)
165 x 7 (Last rep was a little hard but i did it correctly)

Barbell Row(Simple and quick)
45 x 10
95 x 5
135 x 5
165 x 5 (Straps)

Weighted Dips
BW+25 x 6
BW+35 x 5
BW+45 x 5

Weighted Pullups
BW+25 x 7
BW+45 x 6
BW x 6

Awesome workout, next time i think i'll add hyperetensions/situps for abs/lower back but was good. Now eating a chicken breast and rice

mickles
09-30-2009, 09:44 PM
9/30/09

Still on a madcow-ish routine. My diet has been pretty junk food filled today which is good. Workout went well and finally did abs. Weighed in at 168 so i'm the same weight as last time but it's okay. I forgot to mention this but i'm home for the semester as opposed to being a sophomore in college, so i'm bummed but let's me focus all my energy on lifting and work. Just eating a shit load and trying to gain some weight so that when i go back to school i'll be a little bigger and stronger. Also this is my second time deadlifting since i came back from school (i stayed at college for the first few weeks in september without working out) and it's easy again no straps . I used a wide stance on squats and it seems to be working so well, i really feel it in my quads and i feel like i can do a shit load more weight. I've been at 225x5 squats since summer so i think it's time to actually add weight to the bar, i feel confident that i can pop 275x5 on squats at the most which i'm hoping. Enough of this long ass paragraph here it is

Squats
45 x 10
95 x 8
135 x 12
135 x 10

Standing BB Press
45 x 10
65 x 5
95 x 5
115 x 4 (Getting back into the groove, haven't done these since august, it seems like even though i didn't do them i'm better at them)

Deadlift(No straps this time with strict form so i felt it in my legs, finally pushing the floor)
135 x 7
185 x 5
225 x 5
275 x 5

Weighted Pullups
BW x 15 ( i realized doing them fast forces you to do them so i did more, i think that's a PR)
BW+25 x 6
BW+45 x 5

Decline Situps
+25 x 20
+35 x 10

So good workout, same weight but strength is getting back up, thanks for checking mah log. Also took a new picture

adelman337
10-01-2009, 12:53 AM
Strong stuff!! There is no way i could do 15 pullups right now.

mickles
10-01-2009, 09:57 PM
Strong stuff!! There is no way i could do 15 pullups right now.

Thanks man !

I was surprised i could do 15 cause i go all the way down and all the way up but i was happy as hell.

You can probably bench my deadlift numerous times lol

mickles
10-02-2009, 09:11 PM
10/2/09

A new month and a new start. Starting off right and fresh by following a program better. Madcows it is for the next 12 weeks. Today went without my partner but i stayed even longer for some reason. Also i was a guy who said curls are for retards but boy was i wrong, i've changed. I could barely curl 75 lbs 5 times. I wonder why my arms are small but they are small cause they aren't strong. If i can curl 95 lbs they would obviously be bigger. So i will now do more curls as i have realized that they are actually important. That's my revelation for today. As for my diet i've been having eggs and oats and milk every day, with rice and lean meat. Also ICE CREAM lots of it. Everything is going smooth. OH yeahi weighed in at 169.5 lbs so i'm going up in weight steadily.

Squats
45 x 10 x 2
95 x 8
135 x 5
175 x 5
205 x 5
235 x 4
135 x 10

Flat BB Bench Press
45 x 10 x 2
95 x 6
135 x 6
155 x 5
175 x 3 (Easy but kept low reps for strict form)
135 x 10

Bent BB Row
45 x 5
95 x 5
135 x 6
155 x 6
175 x 6
135 x 9

Dips
BW x 15
BW+25 x 10
BW+45 x 4

Straight Bar Curls
45 x 10
65 x 8
75 x 5
65 x 5

Good workout, hoping to hit 170 lbs on monday :D

DOA
10-02-2009, 10:13 PM
Yo man biceps are not for retards but they are definately not a muscle that should never be trained. I think most people think biceps are for retards is because all we see are skinny retards doing endless sets of them, Good workout by the way

mickles
10-09-2009, 10:09 PM
Yo man biceps are not for retards but they are definately not a muscle that should never be trained. I think most people think biceps are for retards is because all we see are skinny retards doing endless sets of them, Good workout by the way

Yeah biceps are important and triceps lol, and thanks man

10/9/09

So today got back in the gym felt really good, applied new form to squat and tightened my form on bench which felt alot better with higher weights. Diet is fantastic right now, it's usually that similar fitday i posted above everyday. Going to college this weekend to have some fun so my diet will be fukced but it's ok. Couldn't weigh myself cause the gym's scale was burnt in the fire. So, it was pretty sweet today getting back, had a good pump and it was almost empty.

Squat
45 x 10
95 x 6
135 x 6
175 x 5
205 x 5
235 x 5 (Only supposed to do 3 but said whatever and did more)
135 x 10

BB Bench Press
45 x 12
95 x 6
115 x 5
145 x 5
165 x 5
185 x 2 (Couldn't get 3rd rep)
135 x 8
Minimal rest between all sets

Bent BB Row
45 x 10
95 x 5
135 x 5
185 x 4

Dips
BW x 15
BW + 25 x 8
BW + 45 x 4

Straight Bar Curl
45 x 10
65 x 5
75 x 5
45 x 8

Pullups
BW x 8
BW x 8
BW x 4

So good workout, eating well, getting like 10 hours of sleep. Consistency is the key. Also went strapless today, so yeah

mickles
10-12-2009, 10:03 PM
10/12/09
So this whole weekend was sweet. Got home at 4am this morning. Woke up at 7am and drove for an hour. Back to sleep until 3pm. Gym at 8pm so my diet and legs were already ****ed. But somehow i set a PR today. Went faster and used less sets (Bad idea maybe). No scale since it burned so i have no idea of my weight.

Squat
45 x 12
95 x 6
135 x 10
185 x 5
135 x 12

Bench Press BB
45 x 15 (Trying to get form down by Dave Tate)
95 x 10
135 x 10
155 x 3
175 x 4 (PR, was 5 but spotter helped a little so don't count it)

Bent BB Row
45 x 10
95 x 10
135 x 6 (Slowed down)
155 x 8 (Slower stricter form and breathing)

Weighted Dips
BW x 20
BW + 25 x 5
BW x 5

Pullups
BW x 12
BW + 25 x 6

Good short workout for being tired as **** and bad diet, again had a good pump. Another dude at the gym gave me some tips on breathing which will hopefully help

mickles
10-14-2009, 10:04 PM
10/14/09

So today was a good day at the gym, getting back to where i was before with everything, but added arms cause they're only 14 inches :( Had an awesome pump at the end of the workout as well. No scale to weigh myself. I also used the stationary cycle as a warmup for my legs. I don't use straps anymore but now chalk on my last set of deadlifts. And for deadlifts i'm really pushing off the ground now which helps my legs work more and straightens my back, helps sooo much. That's pretty much it

Standing BB Press
45 x 12
75 x 10
95 x 12 (PR)
115 x 2
115 x 2
So tired cause of the short rests but was satisfied.

Deadlifts
135 x 8
185 x 5
225 x 5
275 x 5 (All were dbl overhand grip)
315 x 4 (Chalk and mixed grip)

Situps
BW + 10 x 15
BW + 25 x 20
BW + 35 x 15
BW x 20

CGBP
45 x 10
65 x 5
95 x 5
115 x 5
135 x 5

Straight Bar Curl
45 x 10
65 x 5
65 x 5
45 x 10 (My wrists ached during these)

And then some tricep pushdowns and db curls. My diet this week has been fantastic and i really wanna weigh myself ,

thanks for checking

DOA
10-14-2009, 11:14 PM
good progress man, what routine are you using?

mickles
10-16-2009, 09:52 PM
good progress man, what routine are you using?

Thanks man, i was on madcows 5x5 before, and i'm still on it just putting other exercises in , i mean i dunno if i should be doing that but i still have the basic 5x5 format going on :P

mickles
10-16-2009, 09:52 PM
10/16/09

Okay today was a good day, i started a log in a notebook to record meals and timing and my workouts now so i can progress better. I ate everything i needed to today and i'm not done. I had a lot of energy for my workout and didn't even take a supplement, just ate a lot before i worked out. I was focused with the music i dunno why but it felt better and helped me lift better. My cousin, who's my training partner, weighs the same as me now, so i can tell my training skills are up to par haha. I weighed a clean 170 today with shoes on so i know i gained weight since i last weighed myself!!!! Muscle memory for the win.

As for the workout it was sweet, everything just like fell into place it was good. Oh i had an epiphany, i used ramp up weights each set with more sets at lower weights which made the later sets feel heavier, so now i skipped lower weights and did more sets at the higher weights which feels a ****load bettter, i'm learning how my body responds to rep/set schemes now i guess.
The workout was about 1 hour 45 minutes long.

Bike Machine
7:00 at 4.5 mph

Squats All felt easy
45 x 10
95 x 6
145 x 5
185 x 5
205 x 3
225 x 2
245 x 3
155 x 8

BB Bench Press
45 x 10
95 x 9
135 x 7
165 x 5
185 x 3 (WAs very happy)
135 x 10 (30 seconds after 185)

Bent BB Row
45 x 10
95 x 8
135 x 6
165 x 6
135 x 9

Dips
BW x 15
+25 x 10
+45 x 3 (1 minute after +25

Pullups
BW x 17
+25 x 4
BW x 6

Hyperextensions
+25 x 20
+25 x 20

Was a good but long workout, had a decent pump. Thumbs up

DOA
10-16-2009, 11:14 PM
wow good workout man a bit long but w.e, i bet you were so happy when the scale finally said 170 cuz i know when it did for me iwas so happy.

mickles
11-04-2009, 11:07 PM
wow good workout man a bit long but w.e, i bet you were so happy when the scale finally said 170 cuz i know when it did for me iwas so happy.

thanks man, yeah i was there for 2 hours haha. yeah i was so happy lol xD been waiting, sorry i haven't been updating this log just without computer for a while but i'm back

10/4/09

So eating and sleeping and lifting were all 9/10 today. Got 10 hours of good sleep and ate alot. As for the workout, it was very different from what i'm used to doing but it felt good to change it up and do new exercises. I pushed myself more today then i really ever have on the other programs for some reason. So this is a really good start on the SPBR program, today i did it right by using the same weight for the last 3 sets lol. Weighed in at 171 lbs again. Here it is

Bike machine 4 minutes

BB Bench Press
45 x 10
95 x 8
135 x 6
165 x 6
165 x 5
165 x 5

Incline DB
30 x 10
50 x 8
50 x 6 (? dunno what happened)
50 x 8 (Got more energy for some reason and was easier)

Military Press
45 x 10
75 x 8
95 x 8
95 x 6 (Lost energy again)
95 x 8 (Got back energy again to do 8, so weird)

Skull Crushers
45 x 10
55 x 10
55 x 10
55 x 10

Decline Situps
BW x 20
+10 x 20

So overall was a 9/10 workouts cause of everything from the pump to the weights to the good feeling of change.

DOA
11-04-2009, 11:52 PM
Nice!, I hope you are liking the SPBR as much as i am.

mickles
11-09-2009, 09:59 PM
Nice!, I hope you are liking the SPBR as much as i am.

Thanks, yeah it's a good change of pace!

11/9/09

Didn't go on friday cause i had to work and got off at 8 and gym closed at 9 so i missed deadlifting which sucks but went back today and just followed what i'm supposed to do. Today i made chicken parm and noodles for dinner was delicious but besides that, this was a great workout, felt great and strong and doing db exercises for the first time and really felt it. Arms had a good pump and went all out. Here it is, not much else to put.

Warmup Bike Machine - 5:00 minutes

Incline BB Bench
45 x 10
65 x 10
95 x10
115 x 8
135 x 5
135 x 5
135 x 6

Flat DB Bench
30 x 10
40 x 10
50 x 8
50 x 8
50 x 8
50 x 8 (I know 50 is a light weight but never done this before so started light)

Military Press
45 x 10
75 x 8
95 x 6
95 x 5
95 x 0 (Arms and shoulders were shot at this point lol)

Dips
BW x 10 x 3

Didn't weight myself but hoping i'm still over 170. Ate so many chicken breasts this weekend

mickles
11-13-2009, 09:56 PM
11/13/09

So i missed wednesday's workout because i didn't have money for the membership but today they let me workout anyway, will pay on monday, but anywayy. Got to the gym at 8, it closed at 9 so i had to rush. By the end i had the most intense arm pump ever, couldn't keep my arm straight, felt good cause i never had this feeling. First time doing deadlifts in a while and they felt awesome, actually felt stronger doing them this time, they were easier @ my last 2 sets. I had to skip calf raises cause no time and skipped last set of deads cause of time saving. But here's the workout , was a successs

Oh yeah measured my arms earlier in the day, small @ 13.5's but oh wells

Bike Machine - 3:00 Minutes

Deadlift
135 x 8
185 x 6
225 x 5
275 x 5
315 x 5
315 x 5

Leg Press
1 plate x 10
2 plates x 10
2 plates x 10

Lat Pull Down
70 x 15
120 x 8
120 x 8
120 x 8
120 x 8

Bicep Curls
60 x 8
60 x 8
60 x 8

Short 50 minute workout excluding bike machine.

Had a cheesesteak and onion rings like 30 minutes before working out, felt good man

Later, thanks for checkin in

DOA
11-13-2009, 10:12 PM
wtf how come everyone can deadlift more than me, good job anyway and mmmmmmmm cheesesteak, where was it from? You shoulda skipped a couple sets of bicep curls to fit your one dead set in. Quality over quantity

mickles
11-15-2009, 05:16 PM
wtf how come everyone can deadlift more than me, good job anyway and mmmmmmmm cheesesteak, where was it from? You shoulda skipped a couple sets of bicep curls to fit your one dead set in. Quality over quantity

lol your deadlift will go up like your other lifts man don't worry

cheesesteak from seasons pizza if you've ever heard of it

yeah i shouldn't have done them, really wanted to get more deads in but ill get it next time :)

DOA
11-15-2009, 05:25 PM
nice, where are you from because i dont think we have seasons pizza in ontario

mickles
11-15-2009, 06:17 PM
nice, where are you from because i dont think we have seasons pizza in ontario

Oh haha, i'm from maryland, it's in the states below new york

didn't know you're canadian lol

mickles
11-23-2009, 11:34 PM
11/23/09

First day benching and stuff for like 2 weeks. I realized that I do not really like SPBR so far, not because of progress problems, but because i have to do 3 sets at the same weight for the exercises. I liked it better where i ramped up weights to do the most i could do. Also i felt like i couldn't do military press after doing bench press and incline db. So i'm not sure, i'll probably continue to do it unless i truly change my mind. Been eating well. Have work more often so I sometimes don't eat for 5 hours. But being back in the gym feels good. Weighed in at 167 lbs

Bike Machine 3:00 Minutes

BB Bench Press
45 x 12
95 x 10
115 x 5
135 x 5
155 x 3
165 x 5 x 3

Incline DB Press
40 x 10
45 x 8 x 3

Military Press
45 x 10
65 x 3
85 x 8 x 1
Arms/Shoulders were so tired

Skullcrushers
45 x 10
55 x 10 x 3

Situps
BW x 25
+10 x 25

Dips
BW x 10 x 2

mickles
11-25-2009, 10:20 PM
11/25/09

Okay, so i have been eating even more now, recording my meals, eating every 3 hours and making sure i get above 3k cals, 150g prot. I think it's paying off already because i am finally gaining weight again!!!!!!! I weighed in at 173 lbs. and i was happy because that's nearly the highest i've ever weighed (weighed 176 with shoes and hoodie on). Took the weight after i went to the bathroom too. Also setting PR's again, which feels and sounds and IS awesome. Thanks to conlav for helping me out and pushing me with your advice bro means alot. And to str8 and galindo for getting me back on track since summer ,

Not trying to make a huge paragraph of text so if you're still reading thanks. I just read about mind-muscle connection and it made me think differently about when working out. Instead of just doing it, concentrate on every movement and muscle when doing the exercise. Today i did that and it made a hell of a difference, everything felt smooth and easier and controlled. Another thing i learned which will help me down the road.

anyway here's the workout

Bike Machine 3:30 minutes

Deadlift
145 x 6
195 x 5
235 x 4
285 x 3
325 x 5 (PR?)
325 x 3
325 x 3
Bottom of my back is tight though after pulling, will get a belt very soon to prevent future possible injuries.

Leg Press
1 Plate x 12
2 Plate x 10
2 Plate + 25 x 10 x 2

Lat Pulldown(Strict slow form)
100 x 12
120 x 7
130 x 6
145 x 6 x 2

Straight Bar Curl
45 x 10
55 x 8 x 5

Calf Raises
50 x 12
70 x 12 x 2

Done, can't wait to go on friday, even though i have work, will try to set more PR's on incline

Thanks for checking the log fellas

mickles
11-27-2009, 09:43 PM
11/27/09

Somewhat of an average workout, set a couple PR's, felt good though, i'm liking it now except for military press cause they are harder to do then before. Weighed in at 173lbs which is good for not eating from 11am-5pm cause of work. But i did go to BK and eat a couple burgers to make up for lost calories. But i'd rate the workout an 8/10 and nobody was there either which was sweet lol. Felt in the zone. As Eric said (Ecu) , i take last set to as many as i can which is what i tried this time, with the previous sets being strictly what i am supposed to do so here

Bike Machine 3:00 Minutes

Incline BB Bench
45 x 10
65 x 5
95 x 5
135 x 5
145 x 5 x 2
145 x 6

Dips
BW x 8 x 3
BW x 12

Standing Military Press
45 x 10
65 x 5
85 x 8
85 x 6 x 2 (Just couldn't get last two reps each time, arms were too full or something, i wasn't even tired)

Tricep Pushdown
60 x 10
80 x 10
100 x 10 x 3

Weighted Sit Ups
BW + 25 x 10 x 2
BW + 35 x 17

mickles
09-20-2010, 11:20 PM
So i'm bringing the log back, a year later my lifts haven't really gone up as much as i'd like

kbismadkool
09-20-2010, 11:50 PM
so this is where you log your workouts now...i stalked your bb.com account and nooooooooooooooooooooooooo bump in that log for ~28 days.

mjc565
09-21-2010, 08:57 PM
keep up the good work!

mickles
09-21-2010, 10:30 PM
so this is where you log your workouts now...i stalked your bb.com account and nooooooooooooooooooooooooo bump in that log for ~28 days.
yes sirr lol
keep up the good work!

thanks man

mickles
09-21-2010, 10:32 PM
Today was pretty good

BB Bench
205 x 2 PR!?

DB Bench
80 x 4

Dips
+45 x 10
+45 x 7

Didnt work out for like 6 days, so feels good coming back from where i left off !
Still eating

DOA
09-21-2010, 10:37 PM
Nice job man and welcome back. Its been almost a year.

kbismadkool
09-22-2010, 12:01 AM
keep eating! dont stop.

sweet bench PR mickles...i am proud

PHreak48
09-22-2010, 12:07 AM
Always good to see a PR! Love to guys hammering hte weighted dips as well, good stuff bro!

mickles
09-22-2010, 10:20 AM
Just woke up, having some milk and pb bagel until i go for some chick fil-a in an hour: class ssuckss

Nice job man and welcome back. Its been almost a year.
Thanks man, and yeah it's been to long with shitty progress
keep eating! dont stop.

sweet bench PR mickles...i am proud
Im gaining fat for the first time in my life lol, and thanks i will press as much as you
Always good to see a PR! Love to guys hammering hte weighted dips as well, good stuff bro!

Yeah love the PR's man! and i can really feel the weighted dips helping my bench thanks man!

mickles
09-23-2010, 10:39 PM
Since 2 summers ago up til this past summer i didnt gain size or weight really and i thought i was eating enough, i wasn't. So for the past few weeks i ate more than i thought i should and it's paying off finally. Setting PR's again and gaining legit weight finally.

Squats
6 Warmup sets
295 x 5 PR, felt like i could have gone for 8 if i pushed it but still wanted to try 315 so i saved gas
315 x 1 (woulda gone for more but hit the safety bars first rep and it threw my whole set off but the weight felt light and easy)

Underhand BB Rows
225 x 3 x 2 PR
First time doing these but they feel good as opposed to DOH like i usually do.

Military press on saturday and some core work probably

mickles
09-26-2010, 10:49 AM
No excuses, should have gone for 135

OH Press
125 x 5.5

DB Press
50 x 5
55 x 3

Dips
BW x 20
BW x 12

kbismadkool
09-26-2010, 06:31 PM
you know you can do more on DB press.

135 next time dude.

sweet dips.

mickles
09-27-2010, 08:20 PM
you know you can do more on DB press.

135 next time dude.

sweet dips.


this is my second time doing shoulder press with dbs so it will be going up quick :D

and yes 135 will be easy next pressing session

kbismadkool
09-27-2010, 08:33 PM
this is my second time doing shoulder press with dbs so it will be going up quick :D

and yes 135 will be easy next pressing session

hm alright, but if they dont... :shoot8:

good stuff, once you get 135, it looks like bitch weight after a while :(

mickles
09-28-2010, 09:36 PM
hm alright, but if they dont... :shoot8:

good stuff, once you get 135, it looks like bitch weight after a while :(

im excited man kek

mickles
09-28-2010, 09:39 PM
Good day, did quick pulls.

Deadlifts
405 x 3 (PR)
Speed Deads
315 x 10 (about a minute after 405)

PumaKrieg
09-28-2010, 10:50 PM
Good day, did quick pulls.

Deadlifts
405 x 3 (PR)
Speed Deads
315 x 10 (about a minute after 405)

did not realize your deadlifts were so high. Nice! :pump:

kbismadkool
09-29-2010, 12:11 PM
can i haz ur deads?


great job mickles, im mirin hardcore dude.

mickles
09-29-2010, 10:58 PM
did not realize your deadlifts were so high. Nice! :pump:
not high enough yet man :(
can i haz ur deads?


great job mickles, im mirin hardcore dude.

ya you can, ill trade for your pressing skillz

thanks man hope i get 5 plates this yurr

mickles
10-26-2010, 11:35 PM
Didn't work out for like 2 weeks, exams are a bitch and no car makes it very hard to go but i managed to keep going this week

Week 1
Deadlifts
265 x 5
305 x 5
345 x 8 PR

Hyperextensions
+25 x 10 x 3
+35 x 10
+45 x 20

First time working back in a long ass time so i expect soreness. Squats just did 275 x 5, bench 155 x 5 will do standing press on thursday then start week two on sunday.

kbismadkool
10-27-2010, 03:32 PM
wtf man find a way to keep going pweaseeeeeeeeeeeeeeeeee

mirin deads mickles

mickles
11-16-2010, 11:57 PM
been lifting stronger than evar

setting PR's every workout , will log ish when my numbers are good enough

kbismadkool
11-17-2010, 12:08 AM
well look who it is!

how about you log NOW pwease....

and it will be cool to see how far you're coming along

mickles
03-17-2011, 03:43 PM
So i've been hitting the gym / and my diet harder lately, i been logging on bb.com but here are my lifts now

225 bench
315x2 squat
405x5 deadlift

gonna set Prs soon on all of them again

mickles
03-18-2011, 12:47 PM
Very good maxing out today!

Deadlifts
135 x 8
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
435 x 1 PR !
455 x 1 PR !

mickles
04-19-2011, 10:17 PM
Did bench squat deads today

i think i'm going to go on a push/pull/legs routine. I think i'm still a beginner so i'll go with a beginner routine

day one
deads
pulldowns/pullups
rows
curls

day two
bench/dips
incline bench
military press
tricep exercises

day three
squat
leg press
leg ext/curs

mickles
09-22-2011, 07:44 PM
Took several weeks off from lifting cause of school. Coming back weak

BB Bench
185 x 9

DB Incline
50 x 8
60 x 8

Standing Press
125 x 4

Skullcrushers

Pulling on friday, should be fun!

mickles
09-24-2011, 02:04 PM
Pulling Day

Pullups

Deadlift
315 x 3
345 x 3
365 x 3

DB Rows
70 x 8
85 x 8
100 x 8
105 x 15

vbar pulldowns
curls

mickles
09-27-2011, 09:58 PM
First day back squatting in about 6 weeks. Form was the best I have ever felt and my diet has been shit for a few days now.

Warmups with dynamic stretching and light lunges/sldl

low bar squats
295 x 5

db sldl
100 x 13

leg extensions
pyramid 80 - 100 - 120 - 100 - 80

Legs are feeling good

mickles
09-28-2011, 10:36 PM
Press Day

Sucked, for some reason the energy/strength wasn't really there. Very dissappointed. Could be the lack of sleep, or rest. But diet was good today.

BB Bench
185 x 3
195 x 3

Incline DB
50 x 8
60 x 8
70 x 6

Standing Press
115 x 5

Skullcrushers

Did have a good pump though

mickles
09-30-2011, 06:05 PM
Pull day, strength is coming back

hyper extensions, dynamic stretches

Deadlifts
315 x 3
345 x 3
365 x 3
385 x 5

db rows
70 x 8
85 x 8
100 x 16

vbar pulldowns
80, 100, 120, 60

Curls

mickles
10-02-2011, 10:37 PM
Legs

Bad meals today

warmups,

Squats
225 x 3
255 x 3
275 x 6

Front Squats
135 x 7
135 x 7
155 x 6

db lunges
hack squats
leg extensions

mickles
10-05-2011, 10:42 PM
press

bb bench
185 x 3
195 x 3

incline db
50 x 8
60 x 8
70 x 8 (easy)

dips
bw x 20
bw x 15
bw x 8

standing press
95 x 6 x 3

mickles
10-07-2011, 08:29 PM
Pulling

6/10 diet. 5/10 sleep, 8/10 lifting session
Dynamic warmups

Used kg weights with bumpers so much better

Deadlift
373 x 3 x 4
the warmups to this were weird. 25 kg a side, then 50 kg a side, then 75kg a side, then 85 kg a side. then working set

Kroc rows
80 x 8
95 x 6
110 x 15 L
110 x 12 R

cg pulldowns
curls

Did some sumo pulls @ 265 feels good

mickles
10-12-2011, 11:41 PM
Squat day
diet 7/10
sleep 7/10
workout 9/10

had no energy going in but hit a PR!

warmups, dynamic stretches, leg extensions, sldl

squats
255 x 3
275 x 3
295 x 3
315 x 4 PR

SLDL
225 x 5
275 x 5

deadlift
275 x 10

some pullups in the middle

mickles
10-18-2011, 10:54 PM
dynamic stretches

squat
bar x 10
135 x 10
185 x 5
225 x 5
245 x 5
265 x 5
285 x 6

bb bench
bar x 10 x 2
95 x 8
135 x 5
155 x 5
175 x 5

db row
60 x 10
80 x 10
100 x 10

mickles
10-20-2011, 11:18 PM
squats
bar x 10
95 x 8
145 x 5
175 x 5
210 x 5 x 2

Inline BB
bar x 10 x 2
85 x 6
105 x 5
125 x 5
145 x 5

deadlifts
bar x 8
155 x 5
221 x 5
265 x 5
331 x 5
358 x 7

mickles
10-25-2011, 11:44 PM
5x5

squats
bar x 12
135 x 8
185 x 5
225 x 5
255 x 5
275 x 5
295 x 5 (easier than ever)

bench
bar x 8
95 x 8
135 x 5
165 x 5
185 x 5
feels like its getting heavier, switched up form again today so maybe that's why?

dips x 20
pullups x 8 x 2

TomPudd AKA Wil
10-26-2011, 12:03 AM
Daaannnngggg! You've got some pulls, Mickles! I'm interested to see your progress on those!

Do you follow T.K. on here? He's got about the same numbers as you, and a super high DL haha

mickles
10-26-2011, 10:56 PM
Shouldn't have lifted 2 days in a row but i couldn't resist

pullups
bw x 8 x 2

stiff leg db
50 x 10
70 x 10
90 x 10
100 x 10

rack pulls
135 x 5
225 x 5
315 x 5
365 x 5
405 x 6

then iso rows, cg pulldown, curls etc.

mickles
11-01-2011, 07:55 PM
Squats
135 x 6 x 2

Deadlifts
383 x 4

Incline BB
155 x 6

tricep work and pullups

mickles
11-02-2011, 09:50 PM
white flood

squats
135 x 5 x 2
185 x 5
225 x 5
255 x 5
285 x 6

bb bench
bar x 8
95 x 5
135 x 5
165 x 4
195 x 3
210 x 3 PR!!!!!!!!!!!!!!!!!!!!! It's been so long but i corrected my form and just added weight. I got help on the 4th rep about halfway up but a sweet PR nonetheless

pullups
bw x 16