Simply_Michael STFU and Workout log

[Simply_Michael]

BOOM BOOM POW ... DECLARE MY INDEPENDANCE TODAY

recap of where i have been .
Car wreck, rehab , still sober, losing apt, lost major job that had insurance, luckly i had outback steak house (just double hours working there). I am now 30 days away from moving to columbus ohio. Gayer city (short north area), Soberity 5 months, i have social circle there (3 friends already there to be my support group, have established AA people already , and will be doing a new start and dating different and this move really is all about being debt free. With my apt in ky i am downsizing and moving in to a room for 350 a month will live there 6 months to a year and then will save money and be debt free and able to buy a newer car. Soberity is wonderful im able to think clearer and plan out stuff . but on to my future .

Measurable goals
bodyfat - estimate 20 ish . i can send a pic if someone wants to guess. but all we have in ky is electronic meters

Height 5'6
Weight 155
thigh 20.5 (all in inches )
calf 14
bicep 13.75
hip 37
waist 35.5
chest 39.5
shoulders (all around your body) 47

wanna have 6 pack someday

Powercleans - 5x5 (just the clean)
55 pounds

Squats 3x8
105 pounds

Single-leg leg-press 3x12 each leg
left - only sleigh (75 pounds)
right- only sleigh (75 pounds)

Olympic bar corner (shoulder) press 3x8 each side
bar plus 35 pounds

Chins
bodyweight x5,3,3,2,2

Lat pulldowns one arm at a time 3x8-12 each side
10 pounds each arm

Post workout cardio
Star trac bike
Miles :4.39
Heart rate : 140 to 144
Duration: 20 minutes
Level of resistance : 6

YouTube Video

My inspiration for new journey . to all those who choose to follow me thank u ! and i hope at some point i inspire u as u have inspired me

quote of my life

Show me a hero and I'll write you a tragedy.
F. Scott Fitzgerald


Special thanks to :

Built
Juggs

For being there and assisting me !! Your encouragement and suggestions are much appreciated .

Anyone else please feel free to chime in with suggestions or comment . You all are my new family so feel free so share whatever in this journal .

Michael

 

[juggernaut]

Rooting for ya Mikey! Keep strong!

 

[Built]

And he's IN! Excellent. Let's get you jerked and tan. Okay just jerked; I don't want to encourage tanning.

 

[Simply_Michael]

believe me i will . and to trim down cardio at least 4 days a week . woot .

Rooting for ya Mikey! Keep strong!

 

[Simply_Michael]

I have mocca smooth skin anyways . i know jealous !! but definately will follow your suggestions to a T and anyone elses

thanks for the encouragement

And he's IN! Excellent. Let's get you jerked and tan. Okay just jerked; I don't want to encourage tanning.

 

[Built]

I have melanin envy.

 

[juggernaut]

 

[Simply_Michael]

U two are funny ! well to put it nicely as well ..im naturally smooth all over so no shaving anything if i do go contest !

Off the floor deads 5x5
100 pounds (go up)
Romanian deads 3x8
110 pounds (go up)
unsupported t-bar rows 3x8 (barbell on floor)
60 pounds (stay)
dumbbell rows 3x8 each side
30 pounds (go up)
decline close-grip barbell 3x8
95 pounds (stay)
dips 3x8,
bodyweight x 5,3,1
rope pushdowns 3x8
35 pounds (go up)

Post workout cardio
Treadmill
speed: 3.5
Incline: 10
Duration: 20 minutes
Miles : 1.15

questions of the workout
1. For each set do i ramp up in weight or steady weight like i been doing ?
2. If still sore should i still work out and push thru it
ie . was suppose to work out yesterday but too sore so took time to recover more

hope everyone has a grand day

 

[juggernaut]

questions of the workout
1. For each set do i ramp up in weight or steady weight like i been doing ?
2. If still sore should i still work out and push thru it
ie . was suppose to work out yesterday but too sore so took time to recover more

hope everyone has a grand day

I'd do the same weight for each set. No use in finding out after you're injured that you pushed too far, too soon.

How many days a week are you training with weights?

 

[Simply_Michael]

Juggs
Training every other day least 4 x a week

 

[juggernaut]

Stick with a Monday, Wednesday, Friday and the rest days can be cardio. Nice even balance.

 

[Simply_Michael]

Juggs
Thanks and done! Off days how much cardio u recommend

 

[juggernaut]

Start with 30. See if you drop a pound or two a week. But, make sure your diet intact.

 

[Simply_Michael]

WO 3
Powercleans 5x5
85 pounds (stay)
barbell bench (flat ) 5x5
95 pounds (go up)
dumbbell bench (Flat) 3x8
35 pounds (up a tad)
squats 3x12
85 pounds (up a tad)
good mornings 3x8
45 pounds (go up)
Alternate dumbbell curls 5x5
30 pounds
Superset : (done 3 times )
Incline Dumbbell Curl 8 reps
15 pounds
Close Grip Pulldown Lat Cable 12 reps
40 pounds
calves on leg press, one leg at a time 4x8
Only the sleighed . 75 pounds

Post cardio
Duration : 15 min
Treadmill - incline 10 , speed 3.5

Nice workout . I know im spending a tad more time in recovery but this is first week back since injuries so trying to ramp it all up so no injuries . hope every one is well !

 

[Simply_Michael]

Powercleans - 5x5 (just the clean)
85 pounds (up a tad )

Squats 3x8
115 pounds (up)

Single-leg leg-press 3x12 each leg
left - only sleigh plus 5 pounds (80 pounds)
right- only sleigh plus 5 pounds (80 pounds)

Olympic bar corner (shoulder) press 3x8 each side
bar plus 55 pounds

Chins
bodyweight x5,4,3,2,2

Lat pulldowns one arm at a time 3x8-12 each side
20 pounds each arm


training going well but will make sure def 3 weight training days in . Its the last two weeks of my move to columbus ohio so things are def out of order. I had to make emergency trip up there and then i gotta go to bowling green ky end of next week for a week but will still try to make it to the gym . I also will log my cardio . I havent but then figured i don't wanna not be held accountable . so will log those .

Hope everyone is doing well !

 

[juggernaut]

Is there anything to do in Kentucky aside from marrying your sister

 

[Simply_Michael]

just ur mother in law and then people look at u funny . and its not like we are clowns that we amuze them ...not like funny ha ha .

Is there anything to do in Kentucky aside from marrying your sister

 

[juggernaut]

just ur mother in law and then people look at u funny . And its not like we are clowns that we amuze them ...not like funny ha ha .

lol

 

[Simply_Michael]

sorry gang . scattered with the move and everything . Tomorrow last day on the job and also move day . Yesterdays work out as follows :

Off the floor deads 5x5
125 pounds (go up)
Romanian deads 3x8
145 pounds (stay)
unsupported t-bar rows 3x8 (barbell on floor)
75 pounds (go up)
dumbbell rows 3x8 each side
35 pounds (go up)
decline close-grip barbell 3x8
100 pounds (stay) only could do 2 sets cause had to do them last people on equipment
dips 3x8,
bodyweight x 8,3,3
rope pushdowns 3x8
50 pounds (go up)

Moving bunch of stuff today (aka my cardio ) and then work out tomorrow morning . Funny but i got a bunch of awesome sauce looks today as i deadlifted the rocker recliner and then hoisted on my back like it was nothing lol . well back to packing . Thank God next week is vacation week. so back home with family and will make it into gym for weighted workouts .

 

[jagbender]

Just read your journal
Congrats on staying sober. I quit drinking 1-2011 thank GOD!

Will be checking in!

 

[jagbender]

Moving bunch of stuff today (aka my cardio )

Sounds like "Built" cardio.

Crap, I better duck now She's going to get me for that comment!

 

[Simply_Michael]

thanks for checking in and please do . i need all the help i can get . i quit drinking feb 1 2011

Just read your journal
Congrats on staying sober. I quit drinking 1-2011 thank GOD!

Will be checking in!

 

[jagbender]

Good deal! I used to have the cravings and stuff. But I have been relieved of that.

I rarely think about it anymore.

Too darned focused on exercise and diet LOL

Prayes do get answered!

 

[Simply_Michael]

sorry gang still around . just been with parents and moving on vacation now. real life back monday. new city new gym new life . but i have done cardio . up to about 15 miles cycle riding while at parents house . i do it in the mornings before everyone gets up so averaging 5 miles a day . resting today since parents totally off

 

[Simply_Michael]

yes i wrote in detail mostly for built but here is not excuses but reality . btw reading this i quit drinking feb 1st ..here's the story . if just want weights etc without knowing real person then tune in monday . lol cheers . (keep in mind i know zero about cars ..no really zero )

G' dang almost didn't find my log ..so where have i been ..hmm ..well vacation was smashingly well at my parents house . Did just biking up there. Now move to columbus OMG.

Most horrific move ever . Drove up here and as soon as i get up here car dies (i drive a saturn 99 sports coupe series 1 ) . So refresh memory I just got done spending 1000 due to car wreck 3 weeks earlier so cut on moving fund. Now i drive it after battery replaced to columbus and dead when i get out to start it . So i pay roommates some money (not enuf for rent but they understand car wreck. and then while at parents house put new tires on car and it also died there and thought it was fixed ) Anyhow Day 1 in columbus car dead ..Day 3 in columbus roommates cause garage is filled with just junk and not cleaned they park in the driveway both take up whole driveway so i can't park behind . So i park on curb well in Ohio i parked against flow of traffic so a neighbor calls and reports my car no ticket nothign there for about 6 hours and car gets towed . Imagin my fustration . oh yeah in mean time my job did not transfer and they keep telling me will call tomorrow etc etc. giving me the brush off . (you can't call for 5 minutes to take care of it . and already waited 3 days ) so car towed no job and last of finances gone . Lovely . Roommates felt bad so they got the car out of impound (260.00 ) gotta pay them back whenever sure sure . So now car back and still dead. Well from Ky so if its broke you fix it mentality kicks in (funny how that happens when u have no money as well .)So to Youtube and google i goto . Long story short it wasn't the starter (even though autozone said starter was bad . took too 2 other stores said was good . But the starter rely in dash as well as nuetral inginition switch . but hey i took off the starter as well and replaced both those parts . car running . Now for a gay guy to know nothing about a car and replace those and even take out the starter i know two things .

1. God is laughing ...gays do make it to heaven
2. Somewhere dad has a tear in his eye

this was a good lesson first cause i literally as beside myself and didnt drink . did i cry and call mom and of course mom said its a sign move home lol . Leave it to mothers . but also i didnt drink over it and i focused on doing the next best step which is research the problem over the internet all hours of the night. and then just get it done . So i proved i can do it myself and co dependant on no one .

Oh job issue. Yea that night i called the day 3 and complained to my manager and said listen ur gettin a call from store in columbus pick up or u call them and in 20 seconds all he had to do is say im rehireable and its a transfer . solved just because i made appropiate calls .

so now car is running and columbus is back on track ...the way it should have been lol

gym monday lol

 

[Simply_Michael]

Powercleans - 5x5 (just the clean)
75 pounds (up)

Squats 3x8
115 pounds (up)

Single-leg leg-press 3x12 each leg
left - only sleigh (75 pounds) (up)
right- only sleigh (75 pounds) (up)

Olympic bar corner (shoulder) press 3x8 each side
bar plus 60 pounds (stay shoulder of dislocation Left side was giving way )

Chins
bodyweight x5,5,3,2,2

Lat pulldowns one arm at a time 3x8-12 each side
25 pounds each arm (up)

Post workout cardio
Treadmill
Miles :1.50
Heart rate : 146 to 151
Duration: 30 minutes
Speed:3.0
Incline :12

 

[Simply_Michael]

Monday august 29th

Powercleans - 5x5 (just the clean)
80 pounds (up)

Squats 3x8
125 pounds (up) went deep in squat

Single-leg leg-press 3x12 each leg
left - sleigh plus 5 pounds ( 80 pounds) (up)
right- sleigh plus 5 pounds (80 pounds) (up)

Olympic bar corner (shoulder) press 3x8 each side
bar plus 50 pounds (stay shoulder of dislocation Left side was giving way )

Chins
bodyweight x5,2,2,0

Lat pulldowns one arm at a time 3x8-12 each side
30 pounds each arm (up)

__________________


August 30th

Cardio : treadmill
35 min session - first 10 min 3.5 speed incline of 12
rest finished out random speeds no incline

Total miles :2.02

 

[Simply_Michael]

august 31st

Off the floor deads 5x5
115 pounds (go up)

Romanian deads 3x8
120 pounds (up)

unsupported t-bar rows 3x8 (barbell on floor)
bar plus 90 pounds (stay)

dumbbell rows 3x8 each side
45 pounds (go up)

decline close-grip barbell 3x8
85 pounds (go up )

dips 3x8,
bodyweight x 8,8,3

rope pushdowns 3x8
50 pounds (go up)

______________________________

Sept 1st

Cardio: treadmill
Incline: zero
Duration: 25 minutes
Miles : 2 miles
_______________________________

Sept 2nd

Rest Day

lower back tad sore so rest day to recoop for next workout

 

[Simply_Michael]

hey gang ! 8 months soberity here and also able to start the gym back (suffered two dislocation shoulders in one week so been out of commission ) . so what did i do ...glad u asked !!

Barbell Complex from Hellz (Descending pyramids (6, 5, 4, 3, 2, 1) )

The workout: 6 sets in descending pyramid with 45 second rest - with 45 pound barbell

Bent Over Barbell Rows
Hang Clean
Front Squat + Push Press
Jump Squat (Barbell on back) - x6,5,5,3
Good Mornings

Shoulder rehab Circuit
(1 set x15 reps )
Cable flys
Internal rotation
External rotation
Bicep cable curl with rope
Tricep cable pushdown with rope
Front cable raise
Side cable raise
Cable row

didnt do any cardio as i wanted to puke and didnt wanna over extend . I'm back.

*as always any suggestions for anything let me know . always open to suggestions ...HI JUGGS AND BUILT

 

[Simply_Michael]

reason of absent : car wreck, 2 dislocation of shoulder in one week, rehab and then caught bronchatis ... but im back

10-10-2011 Monday

workout 1: chest and shoulders

incline barbell:
65 pounds x12 reps
85 pounds x10 reps
90 pounds x9 reps (go up in weight)
90 pounds x4 reps
85 pounds x3 reps
65 pounds x8 reps

flat DB press:
30p x12
35p x10
40p x5 (go up in weight)
40p x4
35p x7
35p x7

cable flye
10p x12
15p x8
20p x2 (stay) - just from weakness of dislocation really felt it work
20p x2
10p x11

seated dumbbell press
15p x12
20p x10
25p x4 (go up)
25p x3
15p x12

standing lateral raises
5p x12
10p x4 (go up - very tight and needs to be monitored but good burn)
10p x8
5p x10

lifefitness machine dips (do to can't do dips regular for now )
50p x12
70p x10
90p x9 (go up )
90p x7
70p x 12

cable rope pushdown
10p x12 (really could feel in shoulder will go slow monitor )
20p x12
30p x6 (go up)
30p x6
20p x16

post work out cardio
type: treadmill
incline:12
speed: 3.5
duration: 30 minutes
heart rate : 140-145