Deadlift.....Eat.....Sleep.....Grow.....Repeat.™

Page 1 of 2 12 LastLast
Results 1 to 30 of 34
  1. #1
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Deadlift.....Eat.....Sleep.....Grow.....Repeat.™






    So I've decided to start a universal journal, so I stop changing my damn journals all the time! And Gallaman talked me into going back to the P/RR/S style training, because he seems to be doing extremely well with it. Westside will always be a solid training program no matter what, but lately I feel like I want more out of my training. Certain bodyparts seem to be lagging behind, and I have to do something about this.

    Basically what I'm going to be doing currently in the gym is the following split:

    1. Horizontal Push/Pull
    2. Lower Body
    3. Vertical Push/Pull
    4. Rest


    And on this split I'm going to be following gopro's P/RR/S program, but obviously instead of each microcycle being 3 weeks, it's only going to be about 12 days. I'm going to be training my biceps on my horizontal push/pull days, and my triceps on my vertical push/pull days. On my leg days I'm basically just going to do quads, hamstrings, and calves. Traps will probably be thrown in on vertical push/pull, before triceps.

    Wish me luck! And I'm going to be sticking to the title of this journal which is the best quote I've ever heard, "deadlift...eat...sleep...grow...repeat." Feel free to ask any questions, make comments, etc.
    Last edited by M.J.H.; 06-22-2007 at 10:37 PM.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  2. #2
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Friday; 6-22-2007


    Horizontal Push/Pull - Power Phase (45 minutes, 22 sets)

    Really solid workout today, I was very pleased with my strength today in the gym. I tried to take a few videos but my phone kept messing up, and I especially wanted to a video of me rack pulling 8 plates on each side. It pretty much got everyone in the gym working out to come over to and ask me if I was on steroids, etc., lol. The bar bend with 765 lbs. apparently was pretty ridiculous, from what people said. My entire body ached after pulling it though, so I am glad I won't be doing rack deadlifts again for a while.

    Incline Bench Presses
    245 x 6
    275 x 3
    295 x 2
    255 x 5

    Bentover DB Rows
    100's x 6
    110's x 6
    120's x 5
    105's x 6

    Flat DB Flyes
    60's x 6
    65's x 6
    75's x 4
    60's x 6

    Rack Deadlifts (bar set at knee level)
    495 x 4
    585 x 2
    765 x 1
    585 x 4

    I couldn't believe I finally pulled 8 plates on each side, it's about damn time! I want a new deadlift PR in the next few weeks or so, definitely.

    Standing Alternating DB Curls
    55's x 6
    55's x 6
    65's x 4
    50's x 6

    Rope Cable Crunches
    Stack x 15
    Stack x 15

    Cardio
    10 minutes of incline walking on the treadmill.


    Diet- Click here for today's FitDay. My diet today was extremely clean, not too bad at all. Lately I've been trying to get around 300-400g of protein, 150-200g clean carbs, and 100-150g of healthy fats.

    Sleep- 8 hours. Actually been sleeping well, lately.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  3. #3
    Registered User
    bigb21's Avatar


    Join Date
    Jun 2007
    Posts
    7
    Rep Points
    10

    Holy shit,,, that is a total of 16 fucking plates lol, im SURPRISED they let you get away with that at the YMCA bro lol... How are you feeling with 3 on 1 off??

  4. #4
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    bigb
    I know right, lol. I was actually laughing when I put it down because the entire gym literally all walked over to talk to me about the lift. You know how it goes at the YMCA anytime someone is decently strong everyone acts like it's a freak of nature, lol. Kennett Area YMCA representin'!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  5. #5
    Registered User
    Gallaman's Avatar


    Join Date
    Jun 2007
    Location
    Chicago
    Posts
    66
    Rep Points
    10

    Strong session all over, nice! Still slightly ahead of me in pressing it seems. Your video you sent me was hilarious lol, copped out right before you started lifting! Kinda pisses ME off actually cuz I wanted to see it. Well done on the 8 plate rack pull, and thanks for taking time off with those because it gives me a chance to get right on your heels...

  6. #6
    Follow @TheUnzippedFly
    soxmuscle's Avatar


    Join Date
    Aug 2004
    Gender
    Male
    Location
    do work son
    Posts
    11,374
    Rep Points
    85268843

    Slightly disappointed with you dropping Westside, but this is sweet. Keep it up.
    Age: 22 | Height: 5'8" | Weight: 150 lbs | Penis: 12 inches

  7. #7
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Gallaman
    I don't know about slightly ahead of you for long, because my pressing strength keeps dropping and dropping. I don't know what the problem is but I can't seem to get it back up where it once was. I think weighing less it's just one of the things I have to accept, even though it pisses me off.

    soxmuscle
    Yeah I am kind of pissed at myself for dropping Westside too, but whatever. I'm basically doing the same kind of thing, just in a different way.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  8. #8
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Saturday; 6-23-2007


    Lower Body - Power Phase (55 minutes, 18 sets)

    ATF Smith-Machine Squats
    190 x 6
    280 x 3
    330 x 2
    240 x 4

    Good Mornings
    185 x 6
    225 x 5
    275 x 2
    155 x 6

    DB Lunges
    55's x 6
    70's x 6
    70's x 6

    Platform Deadlifts (off a 3-4" Reebok platform)
    405 x 5
    455 x 2
    455 x 2

    Standing Calf Raises
    315 x 7
    315 x 7

    Side Bends
    30's x 15
    30's x 15

    Cardio
    5 minutes of climbing the stairmaster.


    Diet- Click here for today's FitDay. My diet hasn't been too bad lately, although tonight I'm heading down to the beach so I'll probably be drunk all night long, lol.

    Sleep- 8 hours.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  9. #9
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Here's the video today of ATF Smith-machine squats, which I really liked by the way. I only count the Smith bar as 10 lbs. like it says, so that's why 3 plates and a quarter plate on each side is only listed as 330 lbs.

    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  10. #10
    TEAM AY
    JerseyDevil's Avatar


    Join Date
    Aug 2003
    Gender
    Male
    Location
    Under a barbell
    Posts
    9,130
    Rep Points
    284121247

    As usual, great lifts Mike.

  11. #11
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    JerseyDevil
    Thanks for stopping by, bro. I appreciate the support, lately my workouts haven't been too bad at all. I'm looking forward to tomorrow's rest day, though, my body is aching after this power phase!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  12. #12
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Sunday; 4-23-2007


    Vertical Push/Pull - Power Phase (60 minutes, 22 sets)

    Not a bad session at all today, considering the fact that I was completely hungover! Hit a few new PR's, and I really liked military presses in the Smith-machine, great exercise.

    Smith-Machine Military Presses
    150 x 6
    190 x 6
    240 x 2
    190 x 5

    Pull-Ups
    +45 x 6
    +70 x 4
    +90 x 3
    +45 x 5

    Upright Rows
    135 x 6
    155 x 5
    185 x 3
    135 x 6

    Seated BTN Pulldowns
    175 x 6
    205 x 6
    220 x 4
    190 x 6

    Seated French Presses
    95 x 6
    145 x 6
    165 x 2
    115 x 6

    Rope Cable Crunches
    Stack x 15
    Stack x 15

    Cardio
    5 minutes of walking on the treadclimber.


    Diet- Click here for today's FitDay. Diet yesterday was about as bad as it gets, lol. The majority of my calories came from alcohol, and at 3:30 AM I ate two pieces of white bread!

    Sleep- 6 hours.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  13. #13
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Here are some videos from today, quality isn't the greatest you guys get the idea.



    On my heavy upright row sets for whatever reason I like to stand up on my tippy toes, lol. I don't know if it's just me or if everyone does that.



    My ROM looks a little sh-tty on the French presses. I just take the bar down to my ears in the mirror but by the looks of the video - looks like I could be going a bit lower with slightly lighter weight.



    Really hit my lats hard today with pulldowns, just wanted to give an idea of form, etc.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  14. #14
    Registered User
    Gallaman's Avatar


    Join Date
    Jun 2007
    Location
    Chicago
    Posts
    66
    Rep Points
    10

    Good numbers Mike - I see you're counting the smith machine bar as 10 pounds and not 45. I probably should as well but it just makes it easier for me to stick with the same numbers as free weights. So the 240 was with two 45's and a 25 - very nice. Next time I go heavy on shoulders I'll try those out and see what I can get.

  15. #15
    I am Rollo Tomassee..
    ELITE MEMBER
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
    Posts
    10,497
    Rep Points
    68710456

    Are you filming these with a digitcal camera or a camcorder? Do people look at you funny?
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  16. #16
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Gallaman
    Yeah for a while I was counting the bar on the Smith-machine as 45 lbs. but then I was like wait, what the hell am I doing that for, lol. But dude I pigged out tonight, went and saw the Fray in concert and afterwards got a 10" chicken salad sub, macaroni & beef, Ben & Jerry's ice-cream, butter roll, macaroni salad, potato salad, pretty much everything! Check out my FitDay I actually tried to list all the foods I ate.

    AKIRA
    Not with either, dude, lol. I film them with my cell phone so I just set the phone on it's side on one of the benches, most people don't notice. If people do notice they're always real nice like "hey man do you need me to make a video?" lol.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  17. #17
    The Evil Director is IN
    ELITE MEMBER
    tallcall's Avatar


    Join Date
    May 2007
    Location
    Orlando, FL
    Posts
    2,875
    Rep Points
    3356080

    I know this is a strange question, but how long have you been lifting?

    2009 First Place Florida State Brazilian Jiu-Jitsu Champions - Elite Fighting Academy

  18. #18
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    tallcall
    I have been lifting since I was 13 years old, and no that's not an exaggeration. Not to say that I didn't know what I was doing for the first 5-6 years, lol. But I still to this day haven't taken a break for more than 4-5 days from the gym, and honestly I don't think I ever will!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  19. #19
    The Evil Director is IN
    ELITE MEMBER
    tallcall's Avatar


    Join Date
    May 2007
    Location
    Orlando, FL
    Posts
    2,875
    Rep Points
    3356080

    Quote Originally Posted by M.J.H. View Post
    tallcall
    I have been lifting since I was 13 years old, and no that's not an exaggeration. Not to say that I didn't know what I was doing for the first 5-6 years, lol. But I still to this day haven't taken a break for more than 4-5 days from the gym, and honestly I don't think I ever will!
    That's awesome! I strive to be like guys like you, I know I'm just starting, but in a few years I'll be much better for it. You're too cool man!

    2009 First Place Florida State Brazilian Jiu-Jitsu Champions - Elite Fighting Academy

  20. #20
    Succinct
    ELITE MEMBER
    Witchblade's Avatar


    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,469
    Rep Points
    2519459

    Quote Originally Posted by M.J.H. View Post
    tallcall
    I have been lifting since I was 13 years old, and no that's not an exaggeration. Not to say that I didn't know what I was doing for the first 5-6 years, lol. But I still to this day haven't taken a break for more than 4-5 days from the gym, and honestly I don't think I ever will!
    Not even a week off to deload or a week on vacation?

    Great lifts and physique man.

  21. #21
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    tallcall
    Thanks for the enthusiasm bro, lol. Working out for me is just a hobby that I have always really enjoyed, it's nothing new for me anymore. I can't imagine not eating 6-8 times a day or pulling hundreds of pounds off the floor, lol.

    Witchblade
    Thanks for the feedback, bro, appreciate it. So far, so good with my weight-training and goals and all that. I might take a break here and there for a few days, but never more than 3-4 days. I've never really felt a need to take a lot of time off of training, personally. Obviously everyone is different, though.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  22. #22
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    Monday; 6-25-2007


    Rest

    Cardio
    10 minutes of interval training on the treadmill + 10 minutes of climbing the stairmaster. My intervals today looked like this:

    1- 3.0 MPH
    2- 7.0 MPH
    3- 3.0 MPH
    4- 8.0 MPH
    5- 3.0 MPH
    6- 9.0 MPH
    7- 3.0 MPH
    8- 10.0 MPH
    9- 3.0 MPH
    10- 8.0 MPH

    Rope Cable Crunches
    Stack x 15
    Stack x 15
    Stack x 15

    Side Bends
    30's x 15
    30's x 15
    30's x 15


    Diet- Click here for today's FitDay. Cheated last night! Ended up eating a chicken salad sub, beef & macaroni, a turkey and cheese sandwich, potato salad, macaroni salad, Ben & Jerry's, you name it!

    Sleep- 9 hours.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  23. #23
    The Evil Director is IN
    ELITE MEMBER
    tallcall's Avatar


    Join Date
    May 2007
    Location
    Orlando, FL
    Posts
    2,875
    Rep Points
    3356080

    Quote Originally Posted by M.J.H. View Post
    Monday; 6-25-2007


    Rest

    Cardio
    10 minutes of interval training on the treadmill + 10 minutes of climbing the stairmaster. My intervals today looked like this:

    1- 3.0 MPH
    2- 7.0 MPH
    3- 3.0 MPH
    4- 8.0 MPH
    5- 3.0 MPH
    6- 9.0 MPH
    7- 3.0 MPH
    8- 10.0 MPH
    9- 3.0 MPH
    10- 8.0 MPH

    Rope Cable Crunches
    Stack x 15
    Stack x 15
    Stack x 15

    Side Bends
    30's x 15
    30's x 15
    30's x 15


    Diet- Click here for today's FitDay. Cheated last night! Ended up eating a chicken salad sub, beef & macaroni, a turkey and cheese sandwich, potato salad, macaroni salad, Ben & Jerry's, you name it!

    Sleep- 9 hours.
    Ben & Jerry's - The best food group on a cheat day!

    Certainly looks like you had some fun today. Good work.

    2009 First Place Florida State Brazilian Jiu-Jitsu Champions - Elite Fighting Academy

  24. #24
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    tallcall
    I know right! Ben & Jerry's was great actually, even though I should have gotten chunky monkey flavor instead of brownie batter! But I'm trying to eat around 3K calories every day and then one day a week bump it up to 5-6K calories and try and bump up the carbs to around 500-600g.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  25. #25
    Registered User


    Join Date
    Jun 2007
    Posts
    7
    Rep Points
    10

    hey M, i had a question for ya, when did u realize that adding more fats and less carbs was the way to go for u? And how did you figure that out?

  26. #26
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    nads
    Hey man, thanks for stopping by, and yes to answer your question - I prefer a diet higher in fat and more moderate/low in carbs. I just tried experimenting on a regular basis with my diet and keeping most of my meals just protein and fat helped me feel fuller, and not hungry all the time. Not to mention I've noticed myself getting leaner and leaner and leaner keeping my carb intake moderate/low.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  27. #27
    Registered User


    Join Date
    Jun 2007
    Posts
    7
    Rep Points
    10

    were you chunky before or were you always lean and this kept you lean

  28. #28
    Light weight!
    StanUk's Avatar


    Join Date
    Jun 2006
    Location
    In a galaxy far far away
    Posts
    705
    Rep Points
    1114910

    Hey M, Just stopping by and wanted to say that your deadlift is absolutely amazing! Anyway keep up the good work im getting lots of good ideas from your program

  29. #29
    Obsessed
    ELITE MEMBER
    M.J.H.'s Avatar


    Join Date
    Jun 2001
    Location
    Delaware
    Posts
    3,582
    Rep Points
    8263485

    nads
    My bodyfat has been around 10-12% for the last couple of years I would say, and before that probably around 13-15%. So I wouldn't say I was always extremely lean or naturally lean, by any means. I'm not one of those little guys that has to eat a ton to gain any kind of appreciable weight, I consider myself a mesomorph. I have to keep my diet real clean to stay reasonably lean, I think. But I also just eat this way because it's so easy for me, honestly, lol.

    StanUk
    Thanks dude, appreciate the feedback. I really like this program so far, so honestly so far so good. No complaints at all, I'm looking forward to the rep range and shock phases that are coming up shortly.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  30. #30
    Registered User


    Join Date
    Jun 2007
    Posts
    7
    Rep Points
    10






    Quote Originally Posted by M.J.H. View Post
    nads
    My bodyfat has been around 10-12% for the last couple of years I would say, and before that probably around 13-15%. So I wouldn't say I was always extremely lean or naturally lean, by any means. I'm not one of those little guys that has to eat a ton to gain any kind of appreciable weight, I consider myself a mesomorph. I have to keep my diet real clean to stay reasonably lean, I think. But I also just eat this way because it's so easy for me, honestly, lol.

    StanUk
    Thanks dude, appreciate the feedback. I really like this program so far, so honestly so far so good. No complaints at all, I'm looking forward to the rep range and shock phases that are coming up shortly.
    thanks for answering my question, im kind of like you, ive alwasy been 13-15 naturally and i also eat a lot of shakes ie milk oats and whey, but i want to get my bf lower and keep it there while slowly adding mass, so im def open to trying a 40 30 30 p/c/f diet which seems like you do, right now i am doing 40 40 20,

    another question for ya what benefit do you think fats give you vs carbs, besides being more full

Page 1 of 2 12 LastLast

Similar Threads

  1. Repeat or Skip?
    By r0dxx in forum Training
    Replies: 3
    Last Post: 05-15-2007, 11:30 PM
  2. bulk for 2 months, cut for one month....repeat?
    By cheesegrater in forum Diet & Nutrition
    Replies: 16
    Last Post: 12-08-2005, 06:05 PM
  3. Help grow a muscle by making another one grow?
    By god hand in forum Training
    Replies: 5
    Last Post: 06-28-2005, 12:51 PM
  4. push pull legs repeat
    By jadakris31 in forum Training
    Replies: 10
    Last Post: 04-06-2004, 10:07 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->