Mike-311 workout journal

[mike-311]

Work out so far as of 10/07

day 1 chest

- incline bench 10-5 reps 70kg x 3 sets

- decline bench 12-8 reps 70kg x 4 sets

- flat bench 8-5 reps 90kg x 4 sets

- flat flyes 12 reps 16kg d/bells x 4 sets

day 2 shoulders, traps

- seated smith press 7-4 reps 60kg x 4 sets

- standing lat raises 12 reps 15kg d/bells x 5 sets

- D/bell shrugs 20-10 reps 30kg or as grip allows to failure x 4 sets

day 3 back

- dead lift 5-2 reps 100kg x 5 sets

- seated row 10 reps 90kg x 3 sets

- d/bell row 10 reps 25kg x 4 sets

day 4 legs

- squats

- leg curl

- calf raises

day 5 arms

- tri skull crushers / rope & bar pull downs / dips

- alt cable bicep curl

- forearm d/bell curls

DIET

25-30g protein every 2-3 hours hopefully making up 200g by end of day.

[poos_n_wees]

New journal

Good luck with your goals.

[mike-311]

THANX MAN!!!

24/10/07

BACK

Deadlift 105kg x 3-4 reps x 5 sets

110kg x 2 reps x 3 sets max

Seated Row 95kg x 5 reps x 4 sets (fatigued by deads)

Dumbell row 20kg x 12 reps x 3 sets each

Yesterday back. not gonna do shoulders straight after chest day am starting to wonder if Im putting to much strain on shoulders.

Might turf the D/bell rows in favour of a lite weight dead at end of heavy Dead episode, but using mainly upper back and pulling my shoulders way up and back then holding.

[mike-311]

Cos I went heavier on my Deads I managed to exhaust my delts also.

sooooo My shoulder press was lite this week, but I think still just as effective.

Down from 5 reps of 60kg to 5 of 55kg max at 6-7 sets

finishing with standing 13kg D/b lat raises till failure then 35kg d/bell shrugs till fail.

Im now thinking of going back to putting my Back seasion after my shoulders, or somehow in corperating my delt routine into my chest day, just means I be to exhausted to do any real weight on em.

[mike-311]

Loosing strength in my chest can only push 90kg x 3-5 reps max on bench.

sitting around 70kg on incline

finished wif lite session on shoulders with 50kg seated smith press and standing lat raises.

[mike-311]

72.5kg seated smith press

up 10.5kg

[mike-311]

Deadlift 4 x 100kg

2 x 110kg

1 x 120kg

up 10kg from last week

[Mike Zero]

Alright sorry to say dude but your program looks all over the show at the moment. If you still want to do Powerlifting/Strongman, drop that split and go on a tried and true program, made by the pros who have more experience than you or I.

Looking at your last "back" session, it consisted of a double and a single of deadlifts... 1) You are relatively just over a beginners level, you shouldn't be doing singles and doubles just in the average workout. It will tax your central nervous system like nothing else - could account for the decrease in weights on the bench. The general rule is that max singles are good for strength tests, but not very good for making progression by. Doubles the same but to a lesser extent. Triples are fine. 2) Where is the assistance? You will get almost nothing out of just deadlifting with that volume. Total tonnage for that workout was 740kgs, sweet f**k all. Again, total tonnage will increase when you don't do singles and doubles. 3) Another point, I don't know if you've just been slack in your entries or what but I am yet to see a single squat workout.

Take a week off or have a deload (drop the weights, the volume or both) and then jump into a program like 5 x 5: http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

People at your level especially need some sort of progressive overload system. You should get a lot out of linear progression from 5 x 5.

Again, leave the program making to the experts. I'm just telling it like I see it brother, don't be offended or anything. We've all been there - I was there earlier in the year no doubt, but I sorted it and never looked back. There is an unlimited number of great programs you can use out there, you don't have to make your own. (note: this is moreso in powerlifting than bodybuilding).

Good luck.

[Pseudonym]

Good points well made, Mr Zero. :nod:

[mike-311]

Alright sorry to say dude but your program looks all over the show at the moment. If you still want to do Powerlifting/Strongman, drop that split and go on a tried and true program, made by the pros who have more experience than you or I.

Looking at your last "back" session, it consisted of a double and a single of deadlifts... 1) You are relatively just over a beginners level, you shouldn't be doing singles and doubles just in the average workout. It will tax your central nervous system like nothing else - could account for the decrease in weights on the bench. The general rule is that max singles are good for strength tests, but not very good for making progression by. Doubles the same but to a lesser extent. Triples are fine. 2) Where is the assistance? You will get almost nothing out of just deadlifting with that volume. Total tonnage for that workout was 740kgs, sweet f**k all. Again, total tonnage will increase when you don't do singles and doubles. 3) Another point, I don't know if you've just been slack in your entries or what but I am yet to see a single squat workout.

Take a week off or have a deload (drop the weights, the volume or both) and then jump into a program like 5 x 5: http://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

People at your level especially need some sort of progressive overload system. You should get a lot out of linear progression from 5 x 5.

Again, leave the program making to the experts. I'm just telling it like I see it brother, don't be offended or anything. We've all been there - I was there earlier in the year no doubt, but I sorted it and never looked back. There is an unlimited number of great programs you can use out there, you don't have to make your own. (note: this is moreso in powerlifting than bodybuilding).

Good luck.

Im not offended at all and you are completely right.

I have been trying to do this on my own for a long time,

It is only this year Ive tried to include some kind of mass building diet ( which is going horribly wrong)

I have f*ck all money to spend on food so buying Protein powders each week is impossible.

Plus I find it really hard to maintain a good appetite to be able to force down food every 3 hours.

I really need a good programme which is easy to do and understand.

My progress even tho I have ben busting my arse 5 days a week for almost 3 years is piss poor to say the least.

The lifted weights only go up a little in months, my strength seems to dwindle.

As for legs, I am yet to do anything serious with them cos my night job demands I been on my feet 12+ hours and the DOMS created by a leg work out becomes to much to bear.

This year after being in hospital for the second time, I have really begun to loose hart in what I have been working so hard to achieve

Goal 1 - Extremely basic and cheap 7 day meal plan.

Goal 2 - Basic work out programme for good overall strength and size.

Problems

*Biceps lagging and weak

*Stomach is large and tubby

*Legs are under developed and weak.

[Pseudonym]

As for legs, I am yet to do anything serious with them cos my night job demands I been on my feet 12+ hours and the DOMS created by a leg work out becomes to much to bear.

This is a wimpy excuse. Get over it! Being on your feet and moving is the very best thing for DOMS. Believe me, a desk job which allows the muscles to seize up is much worse.

I don't think your shoulders are "small and narrow" at all. In fact, I would have said they looked pretty good. Forearms are looking big too. I think there is decent size in your biceps, but that will become a lot more obvious when you cut - the separation between shoulder and bicep will be more apparent, accentuating the bicep peak. You could work triceps a little more, particularly the inner head to get a nice under-arm sweep going. That will add more size to the arms too. All the overhead tricep exercises will be good here.

I would suggest doing a gentle cut. It will get rid of your "large and tubby" stomach (which is not that bad anyway - I've seen much worse!) and it will show the muscle better, which is always good for the self esteem.

As for food, I think you need to work out a plan to get hold of cheap sources of protein. I hope you like tuna and eggs! For value-for-money though, you just can't beat whey protein. I know you say you can't afford it, but long-term I think that's going to be the cheapest food source you'll get. I would suggest having a look at the bulk whey protein concentrate (much cheaper than the isolate, and just as good for you). If you can't afford, or don't want, the full 20kg sack put out the call here, and I'm sure you'll find someone willing to split it with you. That works out at less than 50c per 30g serve.

There will always be obstacles in your way - the key is to think creatively and find ways around them.

[mike-311]

I may have put you guys astray a little.

I may have only been posting my one rep max's.

But that was by no means the entire back work out.

Before I reach those max's I start at a middle weight and move up slowly, doing 5 reps of each added weight until I max out.

I do this mainly with my back, shoulders and sometimes chest.

I hope to start doing something similar with my legs.

thanks Mike Zero for the link I have printed out that work out and am starting it this Monday. and the training Primer provided is awesome. So a real big thanks.

Thanks Pseudonym for your encouragement. However I have to say that you cant tell in those pics but I already do a pretty quelling Tri routine, and they are quite developed, in fact more so then my biceps..LOL

I have also put together a diet that i think may be OK for work nights.

I havent done anything for down time yet.

Here is what I come up with please critique it, but bear in mind I am on a tight budget and constantly moving, so I only have time for one sit down at night.

1600 up and shower / whey shake. / vege shake raw ingredients

Water / carrot, Celery, orange, apple, banana etc

Or steak and eggs

1730 work

1930 Meal (Meat and vege)

2130 1 tin tuna / 1 cup oatmeal shake

2400 5 boiled egg white / 1 cup oatmeal shake

0230 tuna and rice or vege shake

0530 Home / whey shake.

0600 Gym

0800 Bed whey shake and oatmeal

Total protein in 16 hours 210gm

This also gives me 8 hours sleep a day, which is 3 hours more then before.

[Pseudonym]

Yep, that looks pretty good to me. It may require a bit of tweaking as you go, but I think that's a good place to start from.

[mike-311]

Exercise Sets x Reps Details

Monday

Squat 5x5 Ramping weight to top set of 5 (which should equal the

previous Friday's heavy triple)

Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday

Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Incline or Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5

Assistance: 3 sets of sit-ups

Friday

Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

[mike-311]

Squat

KG--REPS

40 x 5

70 x 5

75 x 5

80 x 5

82.5 x 5

Calves

90 x 10

120 x 15

140 x 20

-------------------------------------------------------------

Incline / bench

60 x 10

70 x 5

75 x 5

80 x 5

82.5 x 5

Flat bench

60 x 10

70 x 5

80 x 5

85 x 5

85 x 5

---------------------------------------------------------------------------------

Barbell Row

60 x 5

65 x 5

70 x 5

75 x 5

80 x 5

--------------------------------------------------------------------------------

Finished with lite Tris

skull crushers 15 x 30kg x 4 sets

rope p/dwns 12 x 90lbs x 5 sets

--------------------------------------------------------------------------------

I know this isnt exactly the same as the programme, but I feel is a great start and I feel so much better for doing my legs for the first time in weeks, which is why I went real lite with em.

I also found a spotter to help with my chest and shoulder days.

We are just working out when to meet as we are both shift workers....lol

[Mike Zero]

Nice workout :nod:

Have you considered finding a new job, if possible? Sounds like your current one is messing with what you want to do.

[mike-311]

Nice workout :nod:

Have you considered finding a new job, if possible? Sounds like your current one is messing with what you want to do.

Cheers Mike, gonna give it a go, haven't had a change in workout for quite some time. to be honest the workout seems kinds weird to me, but Im intrigued enough to give it a crack.

As for my Job, I may change one day, but for now it keeps me motivated.

[mike-311]

Squat

40 x 5

50 x 5

60 x 5

60 x 5

-------------------------------------------------------------------------------

Military Press (Smith)------------------STANDING

40 x 12...........................................40 x 8

60 x 5 ........................................... 45 x 5

60 x 5 ............................................45 x 5

60 x 5

Standing DB Lat raises11 x 10

13.5 x 5

16 x 5

16 x 5

-----------------------------------------------------------------------------------

Deadlift

60 x 5

80 x 5

90 x 5

100 x 5

Lat P/dwn/ inward grip

54 x 5

66 x 5

78 x 5

78 x 5

[mike-311]

Alt Cable curl

18 x 12

24 x 10

30 x 10

36 x 5

42 x 5

Standin BB curl

30 x 10 x 2sets

35 x 5

37.5 x 5

[mike-311]

squat

40 x 5

50 x 5

60 x 5

70 x 5

77.5 x 3

60 x 8

Calves 90 x 10

120 x 15

150 x 20

--------------------------------------------------------------------------------

Incline Bench till failure

Flyes and Incline flyes till failure

--------------------------------------------------------------------------------

Barbell row

Not done

--------------------------------------------------------------------------------

A few holes but am ironing out the bugs

Diet is still solid but changing 25-30g protein either whey shake or mass gainer, eggs, tuna and clean carbs every 2.5 hours.

Next entry End of January

[Old Bull]

Hey Mike

Hows the training?

OB

[Luigi]

Hey Mike

Hows the training?

OB

i think mike has left the forums...... :shifty:

[mike-311]

Nope havent left guys, just had a break.

Looking now to start again from the beginning and stick to the programme.

Had some much needed time off as I went down to Otaki to pick up my Son and get in tonnes of swimming, sunburn and sand in me undies.

My training has ben real lax, which i think was a good thing, as i think i was getting way too serious with it and leaving out all the fun. Not really 100% sure how Im gonna work it, but I may stick to the 5x5 programme just modified a bit to suit.

Thanks guys for your support.

[mike-311]

Time to Rock and or Roll MO FO'S