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Michael's bulk


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Posted by: ihateschoolmt

School is almost out, and I'm going to try to gain ~15 pounds this summer. I am 150-154 pounds depending on time of day right now. My current split Is
Monday: chest shoulders abs
Tuesday: Legs (more quad dominate work) biceps
Wednesday: Off
Thursday: Triceps upper back abs
Friday: Off
Saturday:Second leg (more hamstring dominate work) day lower back grip
Sunday: Off


Yesterday I did
Parallel squats: 135x10 185x10 205x8 225xfailure (around 7-8) 225xfailure(about 6) 205x8

Leg press: 315x10 315x8

Single leg extentions: drop set started with 60 on each side dropped 10 pounds each time until 10 pounds.

Calves
Super setted standing calve raises and seated calve raises: 225 on standing calve raises 90 on seated 20 reps on each machine 3 sets.

Biceps
DB curls: 40x10 40x8 35x10 35x10

I got about 8.5 hours of sleep last night, and ate 3500 calories.


Posted by: Archangel

Good Luck there Brother!!! I'll be keeping an eye on you!!!
Good Lookin w/o there also


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Good Luck there Brother!!! I'll be keeping an eye on you!!!
Good Lookin w/o there also
Thanks.


Posted by: Pylon

Good lookin' program. Nice to see at least some of the youth of America has a clue about their health. Good luck with it!


Posted by: ihateschoolmt

8 hours of sleep last night. Work out was triceps lats and abs today.
Triceps:
CG bench press: 125x8 135x8 135x7
Dips: bodyweight+25x10 bodyweight+25x10 bodyweight+25x8
CG Push ups until failure

Lats:
Bent over rows: 115x10 115x8 115x8 Slow on these
Pull ups: 10 8 8
T bar rows: bar+115x9 bar+115x8

Abs
Twisting crunches: failure 2 sets
Machine crunches: 125x10 115x15 115x10

I saw someone deadlifting for the frist time in my gym (besides me). It was also the worst form I have seen used on any lift, ever.


Posted by: Archangel

Good lookin numbers there Brother!!! Keep the pullups goin too, you'll be happy you did when that "V" taper is kicken!!!
I hear ya on form, makes ya wanna walk up to them and shake your head.........or just slap 'em!!!


Posted by: Pylon

I saw a kid doing squats...or at least they started that way. They finished as more of a good morning that anything. (He would go down, then straighten his legs but not move the weight at all, leaving him bent over, then come up.) I didn't want to say anything to him (I didn't want to be "that guy") so I pointed him out to a trainer. They got him squared away. Bad form is kinda funny. Dangerous form is not.


Posted by: ihateschoolmt

8.5 hours of sleep last night. No workout today. Tomorrow is daedlift day, I can't wait.


Posted by: Alaric

Nice to see you starting up a journal here. 3500 calories should do the trick and help you reach 'em goals I'm guessing, hell you're eating 23x your bodyweight!

Nice job on the squats and biceps curls, good show of strength!


Posted by: ihateschoolmt

Quote:
Originally Posted by Alaric
Nice to see you starting up a journal here. 3500 calories should do the trick and help you reach 'em goals I'm guessing, hell you're eating 23x your bodyweight!

Nice job on the squats and biceps curls, good show of strength!
Yup, 23x my BW seems to be working very nicely, almost no fat gains in 8 months and 25-30 pounds of LBM. Thanks for the strength compliment.


Posted by: shiznit2169

after seeing a few journals, i'm going to start one of my own as soon as i get out of school. That way, it will allow me to keep track of my stats and gains and possibly motivate me just a little bit more (i still love to lift but i do have OFF days)

Good progress so far, you're right about deadlifts..nobody at my gym except me and my brother do them. The worst exercise people never do right is squats. They'll put on 3 45's each side and go down 3 inches. Pathetic.


Posted by: ihateschoolmt

Sleep 11 hours. Work out second leg day (hamstring dominate)

Deadlifts 45x10 135x10 185x8 205x8 235x5 215x6 225x10 (last set killed me, complete max intensity)
Squats ATF 135x10 185x6
Leg press 315x10 315x10
Super set standing and seated calve raises 275 on standing 90 on seated 2 sets
Shrugs 135x8 135x10
Grip work 315x 15 seconds 315x10 seconds then got to tired and had to stop.

I got 245x5 last week on deadlifts, but this is the frist time I got 225x10.
I have to do my standing calve raises with the smith machine and one of those areobic steps. I must have had the step too close or something, because I hurt my back. I stopped as soon as I felt slight pain, so it's not bad and should be able to squat on tuesday. I was pretty pissed though, I try my best to use prefect form on deadlifts and squats so I don't hurt myself, and I hurt my back on standing calve raises. Oh well, at least it's not bad.


Posted by: DeadBolt

Heya bud good lookin w/o! Your a strong little bugga!!

Looks like your determined...glad to see someone in this world is lol. Ya got your priorities in order and 3 months to reach your goal...best of luck to ya bud!


Posted by: DeadBolt

Sucks to hear about the low back....make sure you rest it up and don't push it. If its still bothering you don't do anything to hurt it more. Your young so you will heal fast but no one is superman!


Posted by: Archangel

BIG numbers there Brother!!! Great lookin w/o!!! Take care of that back though, are you okay?


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Sucks to hear about the low back....make sure you rest it up and don't push it. If its still bothering you don't do anything to hurt it more. Your young so you will heal fast but no one is superman!
This has accually happened to me before, I squated with bad form when I frist started and really hurt my back. It's my upper back though. I am going to wait until there is no pain at all to start working out again, I just expect to ready on monday. Thanks for the support.


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
BIG numbers there Brother!!! Great lookin w/o!!! Take care of that back though, are you okay?
Yup, should be good by the next workout.


Posted by: Pylon

That's some pretty impressive LBM gains in a short time. Well done!

Take care of that back. Mine flares up every now and then, and it sucks. The best thing to do is take it easy on lifts that put stress on it for a few days. You'll be back at it in no time.


Posted by: reg56

Hey man, definitely glad to see you've started a journal. I have a lot of respect for you. You are a smart kid, and the most determined and matured 15-year-old I've seen. I know we're only 2 years apart, but damn, if you continue doing what you are now, you'll be one big, ripped dude.


Posted by: ihateschoolmt

thanks guys, I hope I can keep gaining like this.

11.5 hours of sleep last night, and my back feels better. I think I will go the the gym tomorrow because I'm just doing chest and shoulders.


Posted by: Pylon

Yup, few things a good night's sleep won't help. I've got a little hitch between my shoulder blades from Friday, so I popped a couple of anti-inflams before bed. Problem is my new stack is still fresh to my system, so I didn't fall asleep until around 2am. So, only 6 hours for mine, but feels better. I can only imagine what 11.5 would do for it...


Posted by: Alaric

Nice job on deadlifts. Hope the back starts feeling 100% better soon!


Posted by: ihateschoolmt

Only got about 7.5 hours of sleep last night. I have serious leg/back DOMS. My back injury is almost 100%. I'm going to work out today in about 1.5 hours.


Posted by: ihateschoolmt

Worked out chest, shoulders, and abs today. 40 minute work out.
Chest

Bottom half of bench press (the opposite of lock-outs): 135x9 135x7 (little help on the last one) 135x6 (help on the last one)

DB press: 55x6

DB incline: 45x10 (4 count on the excentric 3 on the concentric) pushed really hard on that set 45x8 same count.

DB pull overs: 40x10 just for a strech.


Shoulders

Military press: 75x8 really intense set 75x7 4 count on ex. 3 on con. again.

DB press: 30x10 really intense 30x8 same count as above

Lateral raises (machine): 65x8 65x8


Abs
Machine crunches 110x15 110x13 110x10
Twisting crunches failure on three sets

My bottom bench movement went up from last week by a few reps. A good workout.


Posted by: Archangel

Congrats on the extra reps!!! Solid looking w/o there Brother School!!!


Posted by: DeadBolt

Good lookin workout man. Glad to hear the reps are up! Thats always a plus cause you know your def gettin stronger!


Posted by: ihateschoolmt

Sleep 8.5 hours. About 4000 calories yesterday (I ate a whole pizza)
I did legs and biceps today.

Legs
ATF slow squats: 135x12 stayed at the bottom of the movement for a 5 count on some of these 155x10 did the same thing 155x9 same thing. Had to go very light today.

Hack squat: 150x10 240x10 240x11

Single leg extentions: 1 dropset started at 65 (each leg) and dropped 5 pound intervals.

Calves on hack squat: 315x15 315x20 315x15


Biceps

Preacher curls: 40x10 60x8

EZ bar curls 60x10 60x8


I went really light on my leg stuff today because of my back. I'm not going to work out anymore, until my back is better. I hurt it worse on my squats. This week was also supposed to be a shock week, so this isn't my normal routine.

Also, because of my back, this was one of the worst workouts I ever had. The intensity sucked and I was in pain. Oh, well I'll be been in about a week. I will still log sleep and calories though.


Posted by: Archangel

Good lookin w/o there, Watch out for that back, I'm goin through a sore back right now too!!!
Pizza?..........PIZZA!!!


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Pizza?..........PIZZA!!!
Ya, but it was like my first cheat meal in about a month.


Posted by: Pylon

mmm..pizza....


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
Ya, but it was like my first cheat meal in about a month.
Damn straight bud!!! You enjoy LOL.

I just found a place that makes a pizza 2 3/4 feet in diameter, 13 mozarella sticks, and a 2 liter soda for $20. I am gonna try and hit it up this weekend and see if I can polish it all off solo LOL. I will have to take a picture of that LOL.


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Damn straight bud!!! You enjoy LOL.

I just found a place that makes a pizza 2 3/4 feet in diameter, 13 mozarella sticks, and a 2 liter soda for $20. I am gonna try and hit it up this weekend and see if I can polish it all off solo LOL. I will have to take a picture of that LOL.
Holy mother of mozarella! That's a ton of food! Do they deliver? To Missouri?


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Damn straight bud!!! You enjoy LOL.

I just found a place that makes a pizza 2 3/4 feet in diameter, 13 mozarella sticks, and a 2 liter soda for $20. I am gonna try and hit it up this weekend and see if I can polish it all off solo LOL. I will have to take a picture of that LOL.
That's 855 square inches of pizza. Good luck lol. I got 8.5 hours of sleep last night and about 3700 calories.


Posted by: shiznit2169

impressive numbers for a 15 year old


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Holy mother of mozarella! That's a ton of food! Do they deliver? To Missouri?
No delivery I dont think it fits in their cars LOL. Me and my friend ordered one today and I ate half. This was after a full lunch then on his way down to the firehouse I had 2 bagels while I was waiting. I could def do an entire pie by myself if I ate half with no problems. I forced myself to stop so I wouldn't overeat lol.

One day I'll do it again but pizza once a week is enough. Gotta watch with that stuff lol.


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
No delivery I dont think it fits in their cars LOL. Me and my friend ordered one today and I ate half. This was after a full lunch then on his way down to the firehouse I had 2 bagels while I was waiting. I could def do an entire pie by myself if I ate half with no problems. I forced myself to stop so I wouldn't overeat lol.

One day I'll do it again but pizza once a week is enough. Gotta watch with that stuff lol.
I can see the post now...

"Hey guys...missed my workout today. I ate the entire table sized pizza alone last week, and like it so much I had another last night. Then today, we got a call at the firehouse and I got stuck in the floor hole trying to slide down the pole. They had to use the jaws of life to get me out, but I had to wait until everyone else got back from the fire, which took a while because it got out of hand while everyone was going down the stairs because I was blocking the pole.

Anyway, they banned me from the pole hole, which is fine because being stuck there led to some intestinal discomfort. While I was sitting there in my own I thought Man, I shouldn't have gotten the third layer of cheese on the second pie. Oh well, live and learn...DB."


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
I can see the post now...

"Hey guys...missed my workout today. I ate the entire table sized pizza alone last week, and like it so much I had another last night. Then today, we got a call at the firehouse and I got stuck in the floor hole trying to slide down the pole. They had to use the jaws of life to get me out, but I had to wait until everyone else got back from the fire, which took a while because it got out of hand while everyone was going down the stairs because I was blocking the pole.

Anyway, they banned me from the pole hole, which is fine because being stuck there led to some intestinal discomfort. While I was sitting there in my own I thought Man, I shouldn't have gotten the third layer of cheese on the second pie. Oh well, live and learn...DB."



Posted by: ihateschoolmt

Quote:
Originally Posted by Pylon
I can see the post now...

"Hey guys...missed my workout today. I ate the entire table sized pizza alone last week, and like it so much I had another last night. Then today, we got a call at the firehouse and I got stuck in the floor hole trying to slide down the pole. They had to use the jaws of life to get me out, but I had to wait until everyone else got back from the fire, which took a while because it got out of hand while everyone was going down the stairs because I was blocking the pole.

Anyway, they banned me from the pole hole, which is fine because being stuck there led to some intestinal discomfort. While I was sitting there in my own I thought Man, I shouldn't have gotten the third layer of cheese on the second pie. Oh well, live and learn...DB."



Posted by: ihateschoolmt

I got 8.5 hours of sleep ast night and about 3300 calories.


Posted by: ihateschoolmt

I ate a lot yesterday, I would say about 4300 calories. 11 hours of sleep. My back has no pain anymore, I will return to the gym tomorrow.


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
I ate a lot yesterday, I would say about 4300 calories. 11 hours of sleep. My back has no pain anymore, I will return to the gym tomorrow.
...damn you sound like me. I slept all damn day today lol the entire day is wasted but I enjoyed the hell out of it.

Glad to hear the back is well...give it hell in the gym now!


Posted by: shiznit2169

talk about sleep

I sleep like 13 hours on the weekends

11:00 pm - 12 in the afternoon (saturday night only) Every night from mon-fri i get up for school at 6 am so i only get 6-7 hours of sleep. I have work at 10 am on saturday morning so i get 9 hours of sleep. It sucks


Posted by: DeadBolt

Quote:
Originally Posted by shiznit2169
talk about sleep

I sleep like 13 hours on the weekends

11:00 pm - 12 in the afternoon (saturday night only) Every night from mon-fri i get up for school at 6 am so i only get 6-7 hours of sleep. I have work at 10 am on saturday morning so i get 9 hours of sleep. It sucks
I dont have a problem living on 3 hours of sleep the entire week but one day out of that week I will sleep the entire day. If I get 6 hours I'm fine to go all day. My sleeping is weird i don't need much sleep for me to be up and about but after a long time of getting no sleep by body shuts down and I don't do a damn thing all day but sleep lol. I just counted the hours I slept today and it was a total of 14.


Posted by: Pylon

Gosh, I remember the days of 12 hour sleep sessions...I called it college. Now that I have a wife and kid, I'm happy to get 7.


Posted by: DeadBolt

Quote:
Originally Posted by Pylon
Gosh, I remember the days of 12 hour sleep sessions...I called it college. Now that I have a wife and kid, I'm happy to get 7.
Gotta love college lol....lots of sleep on the weekends and girls girls girls


Posted by: Pylon

Quote:
Originally Posted by DeadBolt
Gotta love college lol....lots of sleep on the weekends and girls girls girls
Well, lots of sleep anyway...


Posted by: ihateschoolmt

Finally back in the gym.
CHEST

bottom part of bench press: 135x7 135x6 135x6 (help on the last one)
These had lower rest intervals than normal, about one and a half minutes. Couldn't get the 8th rep on the frist set.

DB press: 55x7 very hard for me. It must have taken 10 seconds to get the last one up.

Incline DB press: 45x11 again barly got it. 1 min rest 45x8 1 min rest 45x8. I was shaking on the last few reps.

DB pull overs: 40x10 40x10 went slow and light on these, there for more of a stretch. (I don't even count them as sets)

SHOULDERS

Military press: 65x10 75x8 85x5 (needed help o the last one and lost feeling in my shoulders for a few seconds) 1.5 min rests

DB press: 35x7 shaking on the last one

Lateral machine raises: 80x8 80x9 80x11 I don't know why, but they got easier. Under one minute rests for these.

ABS

Machine crunches: 110x15 115x20 110x15
Twisting crunches (no weight): 2 sets of failure

Work out time was very short, but very intense. That was one of the shortest work outs I ever did.

I got little sleep last night, I have no idea why. I kept waking up but I wasn't tried today.


Posted by: Archangel

Brother Michael, thats a Dynamite w/o there!!! Keep it up, lookin really good!!!


Posted by: ihateschoolmt

I forgot to say, I weighted in at 156 after my work-out. That is the heaviest I have ever been. I look slightly more ripped than ever too, so I know I'm not gaining fat.


Posted by: Archangel

Awesome!!! Keep it up!!!


Posted by: Pylon

Good lookin w/o, hater. Congrats on the weight gain!


Posted by: ihateschoolmt

I only took six days off and my weight has suffered already. This usually happens though, so I should be back to normal next week.

Legs


ATF squats: 135x10 185x8 185x7 185x6 185x5 185x5

Single leg extentions dropset: started at 65 for each leg and dropped ten pounds every 8 reps until 35 pounds.

Leg press: 315x11 (on the 8th rep my legs started going numb on rep 10 I couldn't feel from my ass to my toes. Then I did one more)

Biceps

Seated curls ( I couldn't stand): 40x6 35x8 35x7 I couldn't do anymore, my biceps were fatiqued from legs. I think I'm going to do them first from now on.

I couldn't have done calves today. I could feel a slight pressure on my upper back still, so I did ATF and was fine. Got 8.5, maybe 9 hours of sleep. Around 3800 calories. (Had some junk food yesterday, but I'm not to worried about gaining fat) Very intense work-out. I rarely do ATF squats and they were killing me. I get the feeling I am going to be very sore tomorrow. My chest is much more sore than usual today.


Posted by: shiznit2169

yea i do ATF squats every once in a while. I stick with parallel only to avoid injury and severe soreness.

Quick question, what is a dropset? I know that a superset is like doing one exercise (say 3 sets) and then quickly doing another exercise with no rest.

Never bothered to find out what a drop set was so could u explain?


Posted by: ihateschoolmt

It is when you do an exercise and after 8 reps or how ever many you are doing, you drop the weight and do 8 more with out stoping, then do it again until you can't do anymore, or you get to 0. So I did single leg extentions like this:
65x8 (no break) 55x8 (no break) 45x8 (no break) 35x8


Posted by: DeadBolt

Good lookin squats there bro....don't worry give it a week and you'll be back to normal.


Posted by: Archangel

I agree with Brother Bolt!!! Killer w/o there Brother


Posted by: shiznit2169

ahh i see, i knew it was something like that

Quote:
It is when you do an exercise and after 8 reps or how ever many you are doing, you drop the weight and do 8 more with out stoping, then do it again until you can't do anymore, or you get to 0. So I did single leg extentions like this:
65x8 (no break) 55x8 (no break) 45x8 (no break) 35x8
Which one do you like more? Which is tougher?


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
Which one do you like more? Which is tougher?
I like super sets more. Drop sets are for more of a pump.


Posted by: Seanp156

Quote:
Originally Posted by Pylon
Gosh, I remember the days of 12 hour sleep sessions...I called it college. Now that I have a wife and kid, I'm happy to get 7.
Anymore, when I sleep in I tend to feel lazy the rest of the day. Anymore than 9 hours of sleep is too much for me. 7-8 is perfect.

Also, Michael, looking good on the ATF squats. 185 is pretty impressive


Posted by: Musclebeach

I cant believe your 15 (freshman or sophomore?)! The 15 year olds that workout at my school are the smallest tiniest pieces of shit ever. I dont think I have seen any of them do more then 2 minutes of honest hard lifting, the entire year.

Awesome numbers man, keep blowing it up!

-Jeff.


Posted by: ihateschoolmt

Quote:
Originally Posted by Musclebeach
I cant believe your 15 (freshman or sophomore?)! The 15 year olds that workout at my school are the smallest tiniest pieces of shit ever. I dont think I have seen any of them do more then 2 minutes of honest hard lifting, the entire year.

Awesome numbers man, keep blowing it up!

-Jeff.
I'm a freshman. Thanks man, the kids at my gym are the same way. They always argue with me too.


Posted by: shiznit2169

argue about what?


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
argue about what?
Weight lifting stuff. Like steroids and proper lifting/form.


Posted by: ihateschoolmt

I forgot to say, 8.5 hours of sleep. 3500 calories.


Posted by: ihateschoolmt

Triceps
CG bench: 135x8 135x7 135x6 needed a little help on the last rep with all of them

Dips: BW+25x10 BW+30x8 BW+30x7

Rope pull downs: drop set 40x8 37.5x8 30x8 27.5x10 20x10 static hold with 50 for 20 seconds.

Lats

Bent rows: 95x10 (to see if my back was ok) 115x10 115x10 125x9 was scared to go heavy on these. I could feel a slight pain were I hurt my back. I went very slow on these.

Lat pull downs: 105x10 120x7 120x7

One arm DB rows: 40x10 50x8 50x7

I didn't feel like doing abs today. When I got in the locker room after my work out, I saw some kid I knew from school. He pulled out a bottle of 1-test. I didn't say anything to him because I'm not fried with him (I barely know him) but damn, he is only 16.


Posted by: DeadBolt

Good lookin w/o there bud! Be carefull with that back don't re-injure it!

Fuckin 1-test. Gotta love kids these days!!! Some people are just clueless I guess. I'm going on 20 and I would never think of doing that shit....I thought about it really hard one day and decided not to....best choice of my life!


Posted by: Pylon

I agree. I guess I can understand athletes looking for an edge with millions of $ on the line, but for an amatuer, or even a kid whose body is already overflowing with testosterone, I just don't get it.


Posted by: ihateschoolmt

All of the rest intervals were like 1 minute today, that's less than I do usually.
Chest:
All DB's today (I just felt like it for some reason) so all barbell next week
DB flat press 55x9 60x9 60x7 60x6

DB incline press: 45x9 50x8 50x8 At this point I almost threw up, I still feel sick now.

DB pull overs: 40x10 40x9

Shoulders

Military press: 85x8 95x5 (needed help on the last one) PR on this by a lot.

DB shoulder press: 35x9 35x7

Lateral machine raises: 80x8 80x7 80x7

Abs
I almost didn't do abs today, because I felt sick but I didn't do them my last workout when I was supposed to so I needed too.

Twisting crunches: 3 sets of failure

Machine crunches: 110x15 125x9 125x8

Work out time was about 25-30 minutes
I have never felt like throwing up before, this must have been a really good work out because I was fine before the gym. My chest triceps and shoulders are sore already (20 minutes after work out completion)


Posted by: Archangel

Great w/o Brother Michael!!! Hows the back feelin?


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Great w/o Brother Michael!!! Hows the back feelin?
It's accually still a little sore, so I'm going to do ATF squats again.


Posted by: Pylon

Nothing like trying not to pass out in the shower after a tough w/o. Well done!


Posted by: ihateschoolmt

Got 8 hours of sleep last night, 3500 calories. I started to not eat any sugar because I'm going on a cruise in a few weeks. I can loose about 2% bodyfat in a few weeks just by cutting out sugar. Going to do legs today, I think I'll do more leg press than squats today sense my upper body is so sore from yesterday.


Posted by: Archangel

Sounds good, just watch your back Brother!!!


Posted by: ihateschoolmt

Legs

ATF squats: 135x10 185x7 (I don't know what happened here) 185x10 195x8 195x7 (1.5 minute rest intervals until the last set, with I did a full recovery because I couldn't have done it with 1.5 minutes) 200x7 PR for ATF

Leg press: 315x8 315x9 315x7 1.5 minute rests again, I was surprised I got 7 on the last set because I barely got the first one.

Calves on a seated calve machine (the one were you keep your legs extended) 270x10 310x8 310x7 310x7


Biceps

Seated DB curls: 40x6 40x6 35x8 35x7

Great work out today. PR on ATF squats. I felt stronger the more sets I did, I think it was mental though. My back was a little sore but it didn't bother me. I hope I can deadlift this week.


Posted by: Archangel

Dynamite job!!! Congrats on the PR my Brother!!!


Posted by: Musclebeach

Nice job on the PR. Thank god your doing legs!! I never did them until the end of my soph year... what a duffus!!

-Jeff.


Posted by: Seanp156

I never did them until this year (senior) !

BTW, squats are looking solid MT.


Posted by: ihateschoolmt

Quote:
Originally Posted by Musclebeach
Thank god your doing legs!!

-Jeff.
I accually used to train just my legs and not upper body lol. I ran track and only cared about my legs.


Posted by: Archangel

How goes it Brother Michael?


Posted by: ihateschoolmt

Going pretty good. Getting ready for final exams, which shouldn't be to much of a problem. My legs are killing my though. How are you bro?


Posted by: Archangel

Doin Good, thanks for askin!!! Good luck on your Finals
Legs are sore too, they have a way of staying that way!!!


Posted by: Musclebeach

Quote:
Originally Posted by ihateschoolmt
I accually used to train just my legs and not upper body lol. I ran track and only cared about my legs.
Wow, the is totally the opposite of 99% of novice lifters, thats awesome bro. Keep blowing it up.

-Jeff.


Posted by: DeadBolt

Heya man AWSOME w/o bro!!! Killer squats!!

Hows life...what finals do ya have to prep for?


Posted by: ihateschoolmt

Tripceps

CG bench: 135x8 140x7 PR for like 3 minutes 145x6 PR again

Dips: BW+30x9 BW+35x7 (PR) BWx35x6

Rope pull downs: 50x6 felt like I didn't need to do any more sets at this point

Lats

My back gets sore were I hurt it easy now, so I couldn't do bent over rows today, because of the squats on tuesday.

Pull ups: BWx9 BWx8 BWx7

One arm rows: 45x10 50x8 50x7

Great tricep work out terrible back work out. I am going to add cleans to this day when I go to Pittsburg and get someone to show me how. Which will be in 2 weeks. I didn't do abs today I'll do them later though.


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Heya man AWSOME w/o bro!!! Killer squats!!

Hows life...what finals do ya have to prep for?
I have a state test in Geometry and English 1, and a final from a teacher in science and art 1. I'm don't think I need to study for Math, English or Art though.


Posted by: Archangel

Thats a pretty good lookin w/o there, Don't be so hard on yourself!!! Take care of that back too!!!


Posted by: DeadBolt

Hey man glad to hear thosr finals are gonna be cake if you dont need to study.

Congrats on the PR's!!! Way to go man. Rest that back up nice and get healed up.


Posted by: shiznit2169

Quote:
when I go to Pittsburg and get someone to show me how
why are you going there to have someone show you how? Is he a pro BB?


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
why are you going there to have someone show you how? Is he a pro BB?
He has been powerlifting for 20 years and I trust him to show me the right form. Cleans are very easy to get hurt on.


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
He has been powerlifting for 20 years and I trust him to show me the right form. Cleans are very easy to get hurt on.


Good idea on letting him show you. Make sure you read up on it first so you know the whole routine then just let him help you with the finishing touches.


Posted by: ihateschoolmt

I got 11 hours of sleep, and 3800 calories yesterday. I'm going to do deadlifts for the first time in two weeks today, if my back can handle it.


Posted by: Pylon

Good luck with it. Don't press your back too much.


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
I got 11 hours of sleep, and 3800 calories yesterday. I'm going to do deadlifts for the first time in two weeks today, if my back can handle it.
Wow 11 hours LOL you can tell its saturday heh.

G'lcuk witht he deads...just stay light for the next week or two. Even it it feels better dont push it just yet.


Posted by: ihateschoolmt

Well, I warmed up for deads and could feel some pain so I didn't do any.
I don't usually work out this close to waking up, so it was hard to work out today. It was an OK day for being so tired.

ATF Squats with a 3/2/2 tempo:135x10 185x7 185x6 185x6 long rests.
Leg press same tempo: 315x8 315x7 315x6 I didn't do as many sets of squats as usual, so I could do the same weight with a slower tempo.
Static barbell holds: 315x10 (seconds) 365x10 365x10 PR I always do deads before these, so I was able to do 50 pounds heavier today.

If you don't know what tempo is its how many seconds you take on the eccentric/pause/concentric portion of a lift.


Posted by: ihateschoolmt

I just took measurements, and from just 20 days ago my
arms: + 1/4 an inch
thighs:1/4 an inch
forearms: almost 1/4 an inch
calves: 1/4 an inch
chest: 1/2 an inch
waiste: I just ate so I need to wait to measure this.
glutes:1/2 an inch

Weight up 6-7 pounds. I was surprized how much I grew in 20 days, I think my test. levels are going up. I usually do my strength increase too, but I haven't done regular bench parallel squats or deads sence I last recorded it, so next week I'll do strength increase. I don't max out though, I do it by reps. I.E. bench was 135x8 is now 145x8.


Also, because I already gained 6-7 pounds I am going for 20-25 pounds over the summer. (which means only 14-19 pounds to go now)


Posted by: Pylon

Great returns on the short term investment. Should make your summer goals well within reach!


Posted by: ihateschoolmt

I got around 4000 calories yesterday because I ate out. 10 hours of sleep.
9 days until the cruise, so I need to do no cheat meals/sugar. Going to keep it at around 3300 calories.


Posted by: DeadBolt

Good lookin w/o there bud! Killer static holds god damn!! I will be starting those next week still debating the grip I want to use. Do you use a double overhand or the one over one under grip?

Goals are coming along nicely...congrats on the increases!!! Keep up the good work and enjoy that cruise!


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Good lookin w/o there bud! Killer static holds god damn!! I will be starting those next week still debating the grip I want to use. Do you use a double overhand or the one over one under grip?

Goals are coming along nicely...congrats on the increases!!! Keep up the good work and enjoy that cruise!
I used an under over, same with dead lifts.


Posted by: ihateschoolmt

9 hours of sleep last night. Only one more day of school left. Around 3300 calories yesterday. I am already tired of eating so clean, good thing it's only for 8 more days.


Posted by: shiznit2169

Quote:
9 hours of sleep last night. Only one more day of school left. Around 3300 calories yesterday. I am already tired of eating so clean, good thing it's only for 8 more days.
1 day left for a sophmore? Damn, i am a senior and our last day is may 31st with finals june 1-3. The lower classmen get out june 22nd. Sucks.


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
1 day left for a sophmore? Damn, i am a senior and our last day is may 31st with finals june 1-3. The lower classmen get out june 22nd. Sucks.
Our seniors got out 3 days before us. All schools go 180 days a year though, we go back to school before you. (Also I'm a freshman)


Posted by: Archangel

Brother Michael, hows it goin?


Posted by: ihateschoolmt

Chest

BB bench press for the first time in 4 weeks: 135x9 145x6 145x6 (help on the last one) I can probably do better next week, because I took a month off.

DB bench press: 55x6

Incline DB press: 50x7 50x6 50x6


Shoulders

DB military press: 40x6 40x7 40x6

Laterial machine raises: 80x10 95x8 95x7

Abs- the normal


I dropped a little volume this week, I just felt like I had done enough. I am going to change my split soon. Either next week or the week after. I train movements and bodyparts, so I put the movement and the bodyparts I do with that movement. I going to start doing:
Monday-cleans back triceps
Tuesday-squats quads calves shoulders
Wednesday-off
Thursday-bench press chest biceps abs
Friday-off
Saturday-deadlift hamstrings calves
Sunday-off

I cycle RI's every week, and change tempo spuraticly. Going to be doing ATF squats for the next 2 months. Going to do deadlifts off of plates for a little while too.


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Brother Michael, hows it goin?
Very well, one more day of school and then I can get some extra sleep. I think my cleaner eating made me drop some water too, so I look more defined already. How have you been arch?


Posted by: Archangel

Sounds good, any pics anytime soon? Been real busy, went to the Show Me Naturals over the weekend, My Sister took 1st overall in the Figure competition, so was pretty excited about that!!! Other than my daughter and w/o, I really have no life


Posted by: Pylon

Nice work, Hater. Yup, 'bout time to start changing the routine, I feel it too...


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Sounds good, any pics anytime soon? Been real busy, went to the Show Me Naturals over the weekend, My Sister took 1st overall in the Figure competition, so was pretty excited about that!!! Other than my daughter and w/o, I really have no life
Yea, I'll take an arm pic tonight or tomorrow, and a ab/chest shot after the gym tomorrow. I look my best right after I workout. I can get someone to take a back shot soon too. Legs I still don't want to post because my quads are small.


Posted by: ihateschoolmt

I got the back shot, and I can't get a good arm shot today so I'll get it tomorrow. The back shot looks photoshopped, because it had to crop it 3 times. I also reflected one side over the other, because I didn't spread my left side correctly.


Posted by: ihateschoolmt

Man, I love ATF squats. They feel so much better than parallel.
Legs

ATF squats: 185x10 205x7 (PR) 205x5 I failed on the 6th rep 195x5 failed on 6 again 185x7

On leg press I thought the sled weighed 45, but it weighs 60, so I just gained 15 pounds on all my leg presses.
Leg press: 330x12 (PR) 380x6 I almost passed out (seriously) those were so hard.
I did calves because someone was on the leg extensions.
Seated calve raises knees bent 90 degrees: 90x15 180x5 (too heavy) 140x8
Seated calve raises knees slightly bent: 370x10 370x8 370x6
single leg extensions:70 (each leg)x10 80x10


Biceps

DB curls: 40x9 (PR) 40x7 40x6 35x8

I took pictures, but they turned out bad, so I will take them now.


Posted by: TriZZle305

Quote:
Originally Posted by ihateschoolmt
On leg press I thought the sled weighed 45, but it weighs 60, so I just gained 15 pounds on all my leg presses.
Well you just taught me something new, i thought the sled was 45 too... How much is the T-Bar(for rows)? i assumed 45 on that as well


Posted by: shiznit2169

is this the sled you're talking about?

if it is, then i guess i need to add 15 pounds too!


Posted by: ihateschoolmt

Quote:
Originally Posted by TriZZle305
Well you just taught me something new, i thought the sled was 45 too... How much is the T-Bar(for rows)? i assumed 45 on that as well
T bar I don't have at my gym, I'm not sure.


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
is this the sled you're talking about?

if it is, then i guess i need to add 15 pounds too!
Yup, that's the sled.


Posted by: Archangel

Brother Michael, thanks for the info on the sled, I had no idea!!! Pics look awesome, back really looks great!!!


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Pics look awesome, back really looks great!!!
Thanks arch.


Posted by: Pylon

So, you guys are adding the wieght of the sled and t-bar your lift numbers? Why?


Posted by: ihateschoolmt

Quote:
Originally Posted by Pylon
So, you guys are adding the wieght of the sled and t-bar your lift numbers? Why?
I figure it's the same as adding the weight of the bar to your bench press.


Posted by: Pylon

Quote:
Originally Posted by ihateschoolmt
I figure it's the same as adding the weight of the bar to your bench press.
I guess so...I just never thought about it because it is part of the machine, where as the BB is not. Do you add the bar weight on Smith machine presses? I don't. I just figure it is part of the machine. Just a different was of looking at it, I guess. It all comes out the same, right?


Posted by: ihateschoolmt

Quote:
Originally Posted by Pylon
Do you add the bar weight on Smith machine presses? I don't. I just figure it is part of the machine. Just a different was of looking at it, I guess. It all comes out the same, right?
I never do smith machine anything, but I would add it if I did. But yea, you are right everything comes out the same.


Posted by: Archangel

I'm not gonna add it, just interesting to know I lifted 15 more pounds than I thought. Gives me sorta a confidence boost, ya know!!!


Posted by: shiznit2169

Quote:
I guess so...I just never thought about it because it is part of the machine, where as the BB is not. Do you add the bar weight on Smith machine presses? I don't. I just figure it is part of the machine. Just a different was of looking at it, I guess. It all comes out the same, right?
i think the same way, i only add the BB weight..no machines but an extra 15 pounds is pretty good.


Posted by: TriZZle305

Im going to add it, it sounds better to me, and im not a bodybuilder im an athlete, and its all about numbers


Posted by: DeadBolt

Lookin good buddy! Some solid lifts there...awsome atf squats. I am gona be changing up my leg routine and throwing my squats to the end of my w/o. Gonna do some power tec squats with a really narrow stance then some leg presses then try some bb squats. I want to see how that works out for me b/c my back was starting to get tweaked by em so I want to go lighter.

Awsome pics mna....you back has really changed aloit!! You have a really nice V going there...looks like you've added some serious mass in that pic. Same with the arms. C'mon take one of the legs bro...they can't be that bad. Mine are only like 29" and I still take pics of em lol.


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
C'mon take one of the legs bro...they can't be that bad. Mine are only like 29" and I still take pics of em lol.
That's bigger than my waist. I will post a picture of my legs at the end of my summer bulk for sure, maybe before. Also, what is a tec squat?


Posted by: ihateschoolmt

11 hours of sleep last night, 3200 calories. I'm going to try and get my ab pics up by tomorrow.


Posted by: Pylon

OK, you have to stop posting these 11 hours of sleep. You're killing me.


Posted by: ihateschoolmt

Quote:
Originally Posted by Pylon
OK, you have to stop posting these 11 hours of sleep. You're killing me.
Accually, because school is out now...it's going to be 10+ hours for the next 3-4 months.


Posted by: TriZZle305

Quote:
Originally Posted by ihateschoolmt
Accually, because school is out now...it's going to be 10+ hours for the next 3-4 months.
I wish i could stay asleep that long... even if i have nothing to do i find myself waking up at the 6th or 7th hour of sleep... a nap during the day though sometimes


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
That's bigger than my waist. I will post a picture of my legs at the end of my summer bulk for sure, maybe before. Also, what is a tec squat?


Power tec squats is like a machine squat. Its similar to a standing calf raise machine where you are standing only you load the weight on to bars sticking out of the sides and you just squat with the wight on your shoulders. Go to gwcatons journal he has a pic of it.


Posted by: ihateschoolmt

I learned how to do cleans highpulls snatches push press and jerks today, so I was tired for the rest of my workout. It was also a different gym than I'm used to.

Triceps

close grip bench: 135x6 135x5 135x5

dips: BW+25x7 BW+25x8 BWx17

I am going to do lats on saturday, and shoulders again tomorrow.


Posted by: TriZZle305

Quote:
Originally Posted by ihateschoolmt
I learned how to do cleans highpulls snatches push press and jerks today, so I was tired for the rest of my workout. It was also a different gym than I'm used to.

Triceps

close grip bench: 135x6 135x5 135x5

dips: BW+25x7 BW+25x8 BWx17

I am going to do lats on saturday, and shoulders again tomorrow.
Why did you learn those? Are you planning to play a sport?


Posted by: ihateschoolmt

Quote:
Originally Posted by TriZZle305
Why did you learn those? Are you planning to play a sport?
No, I plan on adding cleans to my routine. I just learned the other stuff so I would know.


Posted by: TriZZle305

Oh, i was just wondering because cleans aren't very beneficial for adding on mass, they're more a traditional "functional" or power lift, people will argue over their effectiveness in any category (bodybuilding, functionality) however, i like them so ..


Posted by: ihateschoolmt

Quote:
Originally Posted by TriZZle305
Oh, i was just wondering because cleans aren't very beneficial for adding on mass, they're more a traditional "functional" or power lift, people will argue over their effectiveness in any category (bodybuilding, functionality) however, i like them so ..
Ya, I'm doing them for strength more than mass.


Posted by: Archangel

How goes it Brother Michael?


Posted by: DeadBolt

Just as long as you eat enough cals and you hypertrophy the muscles they will grow...no matter what ya do bud!


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
How goes it Brother Michael?
Good, I'm up here at my dad's. The gym has way better atmosphere. I'm about to go train with an almost pro natural bodybuilder. The cruise is coming soon too!


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Just as long as you eat enough cals and you hypertrophy the muscles they will grow...no matter what ya do bud!
You're right, but the degree and speed of which my muscles grow does corralate to the type of training. That's why I'm not doing many olympic lifting. The TUT isn't optimal for building mass.


Posted by: ihateschoolmt

I decided to do lats today, because I wont have enough time tomorrow.

Shoulders

Military press: 95x6 95x7 95x6

DB press: 35x10 35x8

Lateral raises: 15(each hand)x10 20x7 15x9


Lats

Bent over rows: 95x10 145x7 (PR)145x5 95x10

Pull downs: 100x10 110x8 120x6

One arm rows: 50x10 55x9 55x8

Natalis pull overs: 50x10 60x9 70x8 All tempo's were 2/0/2

abs

twisting crunches

Pretty good work out. I decided to change up my routine next week, though I can't log anything because I will be on a cruise.


Posted by: ihateschoolmt

Monday-cleans shoulders back
Tuesday-squats triceps quads/hamstrings calves
Wednesday-off
Thursday-bench press chest biceps abs
Friday-off
Saturday-deadlift hamstrings/quads calves
Sunday-off

This will be my new split after tomorrow.


Posted by: Archangel

Solid w/o there Brother Michael, and I like your new split!!! Have fun on the cruise. What Cruise line are ya going with? My wife and I use Carnival, going on our 3rd Cruise this coming September for out 8th Wedding Anniversary!!!


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
Solid w/o there Brother Michael, and I like your new split!!! Have fun on the cruise. What Cruise line are ya going with? My wife and I use Carnival, going on our 3rd Cruise this coming September for out 8th Wedding Anniversary!!!
I am goin with norwegian (SP), it's my second cruise. You guys should have a good time, were are you going? We are going to Nasaw (Bahamas)


Posted by: Archangel

3 stops, Mexico, Cayman Islands, and Jamaica!!! Sounds like your gonna have a blast too Brother!!!


Posted by: ihateschoolmt

I'm back. I worked out the day I drove to the cruise, but I didn't have time to log it. So this work out is from last saturday.

Deadlifts (finally)185x8 205x8 215x8 225x8 205x8 Couldn't go as heavy as usual

ATF squats 185x10 195x8

rack deads 225x3 275x3 315x3 375x2 (PR)

standing calve raises 270x10 300x8 320x7

seated calve raises 90x10 90x8 90x8

I did snatches and cleans, but I was doing mostly form. I was sore for 4 days after this work out.

The week of the cruise I barely worked out at all, so I'm not going to log it.


Posted by: ihateschoolmt

Quote:
Originally Posted by Archangel
3 stops, Mexico, Cayman Islands, and Jamaica!!! Sounds like your gonna have a blast too Brother!!!
We went to port conaverial, Miami, Nasaw, and great sturrip cay. I had a lot of fun on the cruise, though it was by far the most stressful vacation I have ever been on. Some of the kids that were there were out of there damn minds.


Posted by: Archangel

Quote:
Originally Posted by ihateschoolmt
We went to port conaverial, Miami, Nasaw, and great sturrip cay. I had a lot of fun on the cruise, though it was by far the most stressful vacation I have ever been on. Some of the kids that were there were out of there damn minds.
Sounds like a great time!!! Sorry about the kids outta there minds

Workout looks pretty good too!!!
Glad your back


Posted by: ihateschoolmt

I did heavy cleans for the first time today, so I should probably get better every week for the next month or so.

Cleans 95x5 105x3 115x3 125x3 130x3 135x3 I could probably have done 145x3, if I had started heavier.

Lat pull downs 110x10 120x7 120x8

bent over rows 95x10 115x8 115x6 weak on these today

natilus lat machine 70x10 80x8 80x9

close grip bench 135x7 135x6 145x6 PR

skull crushers 75x10 85x9 80x7

rope pull downs 40x7 40x7

abs-the normal.


Posted by: TriZZle305

Quote:
Originally Posted by ihateschoolmt
I did heavy cleans for the first time today, so I should probably get better every week for the next month or so.

Cleans 95x5 105x3 115x3 125x3 130x3 135x3 I could probably have done 145x3, if I had started heavier
.
That's some quality weight for your first time.. when i started doing cleans i was at 65lbs and there were seniors on my FB team last year who could only do 115


Posted by: DeadBolt

Heya bro...KILLER deads!! Nice work my friend!!

How was the cruise?! Fill us in man...girls...parties...beaches...c'mon!!


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Heya bro...KILLER deads!! Nice work my friend!!

How was the cruise?! Fill us in man...girls...parties...beaches...c'mon!!
The cruise was pretty good, there was only one hot girl there my age though. Spent most of the time with her. It rained on and off the whole week, so when it was sunny we were in the hot tub. I could get in the bar (where the parties were), but the other kids couldn't so I didn't go many of those. I think I only got like 4 hours of sleep every night. The only bad thing that happened was this 25-30 year old lady and her friends got pissed and called security on us because this kid was making sexual gestures near her. I think she was drunk though, because she was threating to beat the shit out of us. When they left 2 of the kids got in a fight, but it got broken up real quick. Other than that it was pretty fun. I am going to miss some of those kids (especially that hot girl) a lot though.

Edit: forgot to say, it's a good self esteem boost to go on a cruise, I was the only person on the whole boat with anything resembling a 6 pack. I would bet that around 70 percent of the people on there were obese.


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
The cruise was pretty good, there was only one hot girl there my age though. Spent most of the time with her. It rained on and off the whole week, so when it was sunny we were in the hot tub. I could get in the bar (where the parties were), but the other kids couldn't so I didn't go many of those. I think I only got like 4 hours of sleep every night. The only bad thing that happened was this 25-30 year old lady and her friends got pissed and called security on us because this kid was making sexual gestures near her. I think she was drunk though, because she was threating to beat the shit out of us. When they left 2 of the kids got in a fight, but it got broken up real quick. Other than that it was pretty fun. I am going to miss some of those kids (especially that hot girl) a lot though.

Edit: forgot to say, it's a good self esteem boost to go on a cruise, I was the only person on the whole boat with anything resembling a 6 pack. I would bet that around 70 percent of the people on there were obese.
Glad to hear you had a good time man! Cruises are always fun but its really what you put into is what you get out.


Posted by: ihateschoolmt

ATF squats 135x10 185x8 205x8 that set was really hard for some reason

Half way to parallel squats (to handle some weight) 225x3 275x3 315x3 315x3 315x3 335x3 held the last rep for a 10 count on all of them

Leg press 330x8 420x8 440x7 barely got the last one.

leg extentions 150x10 170x10

push press 95x3 115x0 115x0 95x3 95x3

lateral raises 20x8 15x10 15x9

My shoulders were still tired from working them 4 days ago, so I cut some stuff out.

Squats were a little weak today, but still a good work out.


Posted by: Archangel

Great lookin numbers there Brother Michael, solid w/o!!! The Cruise sounded like alot of fun!!!


Posted by: ihateschoolmt

Forgot to log my calve work out yesterday.

Standing calve raises 500x8 520z8 540x8 540x8 the machine at my dad's gym is much easier than the smith machine.


Posted by: ihateschoolmt

Behind the neck jerk 95x3 115x3 115x3

hang snatches 45x3 65x3 85x3 85x3 95x3 95x3 105x3

high pull 135x3 135x3 135x3 135x3 (for form)

Tempo for every below was 3/1/2
db bench press 55x8 55x7 55x7

incline bench press 45x8 45x8

db pull overs 30x10 40x10

This was the first time I've done snatches heavy.


Posted by: ihateschoolmt

Deadlifts 185x8 205x8 225x8 235x6 205x6

ATF squats 185x7 I felt sick from deadlifting so I stopped

leg curls 115x8 115x8

I think adding the olympic work made me overtrain my lower back, so I will do all olympic work on the same day, and only squat once a week.


Posted by: shiznit2169

deadlifts and atf squats is awfully tough to do on the same day.


Posted by: TriZZle305

Quote:
Originally Posted by shiznit2169
deadlifts and atf squats is awfully tough to do on the same day.
I'll second that.. i only squat to Parallel and its killing me


Posted by: The Monkey Man

Quote:
Originally Posted by ihateschoolmt
I felt sick from deadlifting so I stopped
Next time go to the lockeroom and splash cool water on your face...

If that doesn't help, stick your finger down your throat and puke!!!

Then go stack more weight on what you were already doing,

I guaransheed you will kick ass!


Posted by: ihateschoolmt

Quote:
Originally Posted by The Monkey Man
Next time go to the lockeroom and splash cool water on your face...

If that doesn't help, stick your finger down your throat and puke!!!

Then go stack more weight on what you were already doing,

I guaransheed you will kick ass!
If I didn't need the calories, I would have gone for it.


Posted by: Archangel

Quote:
Originally Posted by ihateschoolmt
If I didn't need the calories, I would have gone for it.
I hear ya, thats the attitude of a REAL Champion!!!
Awesome w/o's there BRother Michael


Posted by: DeadBolt

Quote:
Originally Posted by The Monkey Man
Next time go to the lockeroom and splash cool water on your face...

If that doesn't help, stick your finger down your throat and puke!!!

Then go stack more weight on what you were already doing,

I guaransheed you will kick ass!
That sounds like something a wrestler would do....lots of my friends who wrestled did that all the time.

Mike!!!!!! Awsome w/o's man! Nice numbers your moving around there!!!

Yea you need to work your routine out to where you aren't screwing your other worouts. Organize them so you have enough rest in between them and such....that is a vital component to those type of routines!


Posted by: ihateschoolmt

New routine
monday:
Olympic lifting, shoulders
I will alternate these two routines every week
#1:high hang cleans, snatch pulls, jerks, high pulls

#2: power cleans, hang snatches, behind the neck jerks (snatch grip), over head squats

wendsday:
Squats legs
ATF squats, leg press, calves on leg press, seated calve raises

thrusday:
chest, triceps
Not sure what esle to do for chest incline DB, DB flys Weighted dips, skull crushers and I guess I'll finish off with push ups, just to get some endurence work in my routine.

saturday:
deadlifts hangstrings back bi's
deadlifts, leg curls, bent over rows, pull downs, t bar rows, DB curls, precher curls


Posted by: TriZZle305

Quote:
Originally Posted by ihateschoolmt
New routine
monday:
Olympic lifting, shoulders
hang cleans, hang snatches, jerks, behind the neck jerks, and high pulls That's a lot of shoulder work so I'm just going to do lateral raises after that.

wendsday:
Squats legs
ATF squats, leg press, calves on leg press, seated calve raises

thrusday:
bench press chest, triceps
DB bench press (alternate with BB bench every week), incline DB, DB flys close grip bench, skull crushers and I guess I'll finish off with push ups, just to get some endurence work in my routine.

saturday:
deadlifts hangstrings back bi's
deadlifts, leg curls, bent over rows, pull downs, t bar rows, DB curls, precher curls
I like it, why dont you play a sport??


Posted by: ihateschoolmt

Quote:
Originally Posted by TriZZle305
I like it, why dont you play a sport??
I used to play sports, but I stopped because I hate the drills and bullshit practices they made us do. Football I might be able to play, but at my school it is manditory for everyone to do there shitty overtraining work outs. As for other sports, I lack cordination for baseball and basketball, from having minimal experience in those sports. It would take extreame amounts of practice for me to catch up.
I am planning on doing olympic lifting/powerlifting meets though. Maybe one bodybuilding show. Of course that will be years from now.

Edit: I might do track again this year. I used to run distance ,1-3 miles, but I stopped for bodybuilding. If I do run track I will make sure to get all the calories I burn back.


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
New routine
monday:
Olympic lifting, shoulders
hang cleans, hang snatches, jerks, behind the neck jerks, and high pulls That's a lot of shoulder work so I'm just going to do lateral raises after that.

wendsday:
Squats legs
ATF squats, leg press, calves on leg press, seated calve raises

thrusday:
bench press chest, triceps
DB bench press (alternate with BB bench every week), incline DB, DB flys close grip bench, skull crushers and I guess I'll finish off with push ups, just to get some endurence work in my routine.

saturday:
deadlifts hangstrings back bi's
deadlifts, leg curls, bent over rows, pull downs, t bar rows, DB curls, precher curls

LOL, fuck the lateral raises after that!!

If you are really serious about snatching you may want to drop the benching or just do light incline DB benching so that you don't tighten up your shoulders and can get under the bar. If you aren't really serious about it then bench press and don't snatch. Just do the cleans.

I would pick a few of those exercises on monday to work on and do them for about 3-4 weeks. Then pick a few more. For example:

weeks 1-3
high hang clean
snatch pulls
Jerks

weeks 4-6
power clean
behind the neck jerks (or I prefer behind the neck snatch grip pressing or snatch drops)
overhead squat


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
LOL, fuck the lateral raises after that!!

If you are really serious about snatching you may want to drop the benching or just do light incline DB benching so that you don't tighten up your shoulders and can get under the bar. If you aren't really serious about it then bench press and don't snatch. Just do the cleans.
Ok, I'll drop the lateral raises. I definatly prefer snatches to bench press, but are saying the only direct chest work I should do is light db incline?


Quote:
Originally Posted by P-funk
I would pick a few of those exercises on monday to work on and do them for about 3-4 weeks. Then pick a few more. For example:

weeks 1-3
high hang clean
snatch pulls
Jerks

weeks 4-6
power clean
behind the neck jerks (or I prefer behind the neck snatch grip pressing or snatch drops)
overhead squat
Good idea, I'll edit my routine incorperating that. Thanks P.


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
Ok, I'll drop the lateral raises. I definatly prefer snatches to bench press, but are saying the only direct chest work I should do is light db incline?


Good idea, I'll edit my routine incorperating that. Thanks P.

I just like to stick to incline DB presses or incline presses because they don't tighten me up like regular benching. It is just preference. you could stick with benching but if you find it hard to get under the bar on the snatch just back off of it.


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
I just like to stick to incline DB presses or incline presses because they don't tighten me up like regular benching. It is just preference. you could stick with benching but if you find it hard to get under the bar on the snatch just back off of it.
I think I'll keep the DB presses in there, my shoulders are very felxible for olympic lifting, or so I was told.


Posted by: ihateschoolmt

high hang cleans 95x3 135x3 145x3 145x3 (PR) 135x3

low hang snatches 65x3 85x3 95x3 105x0 95x3 105x1 (failed on the other two) 105x2 (had to press it for the last few inches) 95x3

Jerks 65x3 85x3 95x3 105x3 115x3 115x3

high pulls 135x3 185x3 135x3

I will do snatches first next week, I was to tired to get 3 for 105. I like olympic lifting more than powerlifting.


Posted by: Archangel

Great and solid lifts there BRother Michael, keep it up!!!


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
high hang cleans 95x3 135x3 145x3 145x3 (PR) 135x3

low hang snatches 65x3 85x3 95x3 105x0 95x3 105x1 (failed on the other two) 105x2 (had to press it for the last few inches) 95x3

Jerks 65x3 85x3 95x3 105x3 115x3 115x3

high pulls 135x3 185x3 135x3

I will do snatches first next week, I was to tired to get 3 for 105. I like olympic lifting more than powerlifting.

I wouldn't snatch and clean on the same day. that is a lot on your shoulder girdle. I would take a few weeks and focus on one lift and then focus on the other the next few weeks. Either that or throw in one of the lifts at the begining of your leg workout. Just light (sub-fatiguing) to work on form.


Posted by: ihateschoolmt

ATF squats 135x10 205x9 215x8 215x7 225x6 (PR and that was my PR for parallel squats, so now I'm back up to the same weight I was doing parallel on) 205x8

Leg press 330x9

calves on leg press 420x12 510x12 (PR) 510x11 510x11

I lost about 5 pounds when I was with my dad, not sure why, but I gained most of that back too.


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
I wouldn't snatch and clean on the same day. that is a lot on your shoulder girdle. I would take a few weeks and focus on one lift and then focus on the other the next few weeks. Either that or throw in one of the lifts at the begining of your leg workout. Just light (sub-fatiguing) to work on form.
I don't like cutting important exercises for weeks like that, would it be better if I snatched on thursday?


Posted by: Archangel

Congrats on the PR!!!


Posted by: P-funk

you could snatch on another day yes.


Posted by: ihateschoolmt

DB bench press 60x8 60x5 60x7

DB incline press 50x8 PR 50x7 50x7

flys 20x10 just for a stretch

Skull crushers 40x10 50x10 60x9

CG bench 95x10 115x6 I didn't know how much I worked my triceps on chest work. Really good work out.


Posted by: DeadBolt

Quote:
Originally Posted by ihateschoolmt
DB bench press 60x8 60x5 60x7

DB incline press 50x8 PR 50x7 50x7

flys 20x10 just for a stretch

Skull crushers 40x10 50x10 60x9

CG bench 95x10 115x6 I didn't know how much I worked my triceps on chest work. Really good work out.
Solid weights there my friend....congrats on the PR!!!!


Posted by: Pylon

Nice work, Hater. I dig the idea of doing light flyes to stretch the pecs after lifts.


Posted by: ihateschoolmt

I stopped gaining weight so I'm changing my diet. I don't want to type out the exact foods I'm eating every meal, but it's basicly chicken, beef, hamburger, bread, pasta, rice, oranges, orange juice, whole milk, and nuts.

meal one- protein 45g carbs 85 fat 26

meal two- protein 55 carbs 110 fat 4

meal three- protein 60 carbs 140 fat 2

meal four- protein 60 carbs 50 fat 30

meal five- protein 50 carbs 125 fat 50

so total is protein 270 carbs 510 fat 112

I only counted bio-availible protein, so my calories are higher than my macro's look. So total calories are around 4300. Also, I know it's alot of fat but 30 is from good fat and I need the calories. I'm not worried about getting fat.


Posted by: ihateschoolmt

Deadlifts 135x10 205x9 225x9 245x8 (huge PR) 255x4

leg curls 110x10 115x9

bent rows 115x9 135x7 115x8

pull downs 105x10 120x8

one arm rows 55x9

DB curls 40x7


Posted by: Archangel

Congrats on the PR!!! Great job!!! Awesome W/O too!!!


Posted by: ihateschoolmt

high hang cleans 95x3 135x3 145x3 145x3 150x0 145x2...and I crashed the last rep. I'm lucky I didn't get hurt.

Behind the neck split jerks 95x3 115x3 115x3 125x3 (PR) 125x3

front squats 135x9 155x8

abs twisting crunches and the weighted crunch machine.


Posted by: ihateschoolmt

ATF squats 135x10 205x8 225x5 225x5 205x4 2/1/2

Leg press 330x9

seated calve raises 90x10 110x10 110x11 110x10 30 second rests


Posted by: shiznit2169

nice workout, although looks very short. I wouldnt have been satisfied only doing that much.


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
nice workout, although looks very short. I wouldnt have been satisfied only doing that much.
I can't kill my legs anymore because I need them for snatches and deadlifts and cleans. They get worked 4 times a week. I used to do much more.


Posted by: shiznit2169

oh i see now, forgot about your olympic lifting. Are you planning on competing?


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
oh i see now, forgot about your olympic lifting. Are you planning on competing?
Yes. I'm going to try to start next year.


Posted by: ihateschoolmt

Snatches 65x3 85x3 95x3 105x3 95x3 105x2 95x3 95x3 My snatches feel akward because my arms are so long, so I don't want to hurt myself going any heavier.


1 minute rests 2/0/2 tempo
DB bench press 55x10 (PR?) 55x7 55x6

2 minute rest 3/1/2 tempo
incline db bench 45x9 45x8

full range skull crushers 50x10 60x10 60x8 60x6 1.5 minute rests

dips BWx7 BWx7

Good work out, my tri's are destroyed.


Posted by: P-funk

are you gripping far enough out on the snatch?? Are you sinking down far enough into an overhead squat at the bottom? the weight is pretty light that you can probably just sling it overhead.


Posted by: Archangel

Quote:
Originally Posted by ihateschoolmt
Yes. I'm going to try to start next year.
Thats SO cool Brother Michael, good luck with that, keep us all posted


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
Yes. I'm going to try to start next year.

you need to get up here, lol. You would have a blast training with us.


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
are you gripping far enough out on the snatch?? Are you sinking down far enough into an overhead squat at the bottom? the weight is pretty light that you can probably just sling it overhead.
I can just throw it up over my head, by I'm still trying to practice so I don't mess up. In a few weeks I should be going heavier.


Posted by: P-funk

make sure you are rotating your elbows out and shrugging hard enough.


Posted by: ihateschoolmt

Deadlifts 135x10 205x6 225x6 245x6 255x5 PR

one minute rests
Leg curls 110x9 110x9 110x7

2 minute rests
bent over rows 95x10 115x8 125x8 125x7

2 minute rests
V grip rows 120x9 120x7

DB curls 40x7

EZ curls 70x8

I went home to do these so I don't have to bring towels

towel handle pull upsx7 THPUx7 THPUx4 THPUx4

I'll take a picture of these in a minute.


Posted by: ihateschoolmt

Here's the pic.


Posted by: DeadBolt

Lookin good in here my friend!! Glad to see you found somethin you really like! Man you got the invite from pat to train boy jump on that LOL. Thats the man right there!! I think one week training with pat would blow most of us away LOL.


Posted by: ihateschoolmt

Quote:
Originally Posted by DeadBolt
Lookin good in here my friend!! Glad to see you found somethin you really like! Man you got the invite from pat to train boy jump on that LOL. Thats the man right there!! I think one week training with pat would blow most of us away LOL.
We were accually going to train some time next week when I go up to Pace, but the only time they let me leave is really early in the morning and he has clients.


Posted by: Archangel

Hows it goin Brother Michael?



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