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Freak status: In progress

Mike Zero

By Mike Zero
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Mike Zero Veteran member

Mike Zero

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Tuesday - 13/10

Chest with Craig - Eastside Barbell 4:30pm

Incline dumbbell press 20x10 30x10 40x10 3x50x10

Flat dumbbell press 30x10 40x10 3x50x10 PB

Flat dumbbell fly 20x10 25x10 30x9 25x10+15x10

Incline chest press 40x12 80x12 2x110x12

Cable fly 18x12 24x12 2x30x12

**Didn't push things too hard today, but still got a good pump. Back tomorrow, should make sure I get some straps before then so I can go heavy on DB rows.

I think we need another updated ab/thigh pose from you now, Mike. I want to see those 40-something kilos!

Maybe I can take some 3 year progress pics... Depends how fat I am :pfft:

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Mike Zero Veteran member

Mike Zero

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Wednesday - 14/10

Back with Craig & Brown G - Eastside Barbell 5:00pm

Wide grip pulldowns 100x10 140x10 2x200x10 2x240x10

Barbell rows 100x20 110x16 120x11 110x13 100x16

Dumbbell rows 3x50x10

Btn pulldowns 140x10 4x160x10

And a few sets of biceps to finish...

**Just a lightish one again today. High rep barbell rows were hard, focused on squeezing out one rep at a time. Got a wicked pump from these. Quads tomorrow, I wanna go f*cking hard and smash some PBs :twisted:

I'm going to recommend that you get your butt in some gear next year, maybe even borrowed, just so you can get the feel of 300kg+ squats and a bigger bench. Gutted we're not going to be on the same Jnr worlds team.

Wookie mate, as tempting as it is to I should stay away from it right now. Need to think about the long term as in Junior worlds 2012/2013. Way off where I want my strength to be before I get into equipment again.

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Mike Zero Veteran member

Mike Zero

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Thursday - 15/10

Quads - CSPC 5:30pm

High bar squats 2x60x8 100x6 140x6 180x4 200x6 PB 210x4 PB

Front squats 2x60x10 2x100x8 80x10

Leg extensions 30x15 40x15 3x50x15

Leg press - deep 2ppsx15 4ppsx15 6.5ppsx15

**Good PB on high bars, still think there's more in the tank there already. 'reckon I could've ground out another couple of reps at 210. We are going to start with front squats next week for a change, so won't go heavy on the high bar back squats for over a month. I think I can get them to 220x6 before the meet on the 28th of next month.

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Luigi Veteran member

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Friday - 16/10

Shoulders with Craig - Uni Rec Centre 8:30am

Smith machine BTN press 2x40x12 2x60x12 2x70x10 2x80x6 2x70x8 2x60x10

Barbell upright rows 2x40x10 2x50x8 40x12

Machine shoulder press 5 sets

Cable lateral raise 12x12 18x12 24x12

huge volume there impressive stuff.

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Mike Zero Veteran member

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Sunday - 18/10

Arms with Craig - CSPC 11:00am

Skullcrushers 20x10 30x10 40x8 50x6 60x8 PB 60x6 50x9 40x12

Tricep pressdowns V-bar 100x12 120x12 140x12 160x12 140x12

Overhead rope extensions (high cable) 5x15

Seated dumbbell curls 15x10 3x20x10

Seated EZ bar curls 30x12 40x10 50x5 30x20,22

One arm cable preachers 12x15 18x15 24x12

**Taking a week off CGBP. Small PB on skullcrushers even though it's the first time doing them in a while. First time doing the seated EZ bars as well, they felt pretty good.

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Mike Zero Veteran member

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Week #56 - 19/10

Monday - 19/10

Hamstrings/Lower back with Craig & Mike G - CSPC 5:00pm

Giant Camber Bar 15" Box Squats +40kg chains 60x8 100x6 2x140x6 180x4 200x4

Conv. deadlifts 2x70x6 120x6 170x5 220x3 260x3

Glute ham raise x8, +10x6,4, x10

Lying leg curl 20x10 30x8 2x20x12

Reverse hyper 20x10 40x10 2x60x10

Standing abs 3 sets

**Deadlifts weren't too much trouble, but still hard, I'll give 280x3 a crack next week. Quads are still a bit sore from thursday. Box squats were good, only 2 reps off last week plus an extra 40kgs of chain on there. Good to get GHRs and RHs in there again, these are bread & butter movements for the lower back, hammies and arse.

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Dr Squat Senior member

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Week #56 - 19/10

Monday - 19/10

Hamstrings/Lower back with Craig & Mike G - CSPC 5:00pm

Giant Camber Bar 15" Box Squats +40kg chains 60x8 100x6 2x140x6 180x4 200x4

Conv. deadlifts 2x70x6 120x6 170x5 220x3 260x3

Glute ham raise x8, +10x6,4, x10

Lying leg curl 20x10 30x8 2x20x12

Reverse hyper 20x10 40x10 2x60x10

Standing abs 3 sets

**Deadlifts weren't too much trouble, but still hard, I'll give 280x3 a crack next week. Quads are still a bit sore from thursday. Box squats were good, only 2 reps off last week plus an extra 40kgs of chain on there. Good to get GHRs and RHs in there again, these are bread & butter movements for the lower back, hammies and arse.

Incredible raw strength for a 19 year old!!! Hmmm, I tend to agree with Wookie. It would be good to see you lifting at the worlds next year.

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Mike Zero Veteran member

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Update on the bodyweight:

Two weeks ago I weighed 123.5kgs. One week ago I weighed 120.5kg. Although the majority of this 3kg loss was likely to be water weight from dropping the carbs as tonight I weighed in at 120kg flat. So 0.5kg in 1 week and estimated about 1kg in these past 2 weeks, which is right around the rate I want it to be at. I also feel like I have lost about 1" off my waist, due to how my belt is fitting, but I'll take an official measurement next monday.

I feel like right now, if I had to, I could get to 116 comfortably in a comp-style weigh in (naked, a little bit dehydrated etc.). That leaves me with 9kgs to work with to stay in the 125 class. I think by the end of the year with this fat loss the number could be increased to around 14-15kgs of room for more muscle.

So there's a lot of work to be done.

good squats and deads :clap:

Thanks steak.

looking forward to seeing you smash 280 deadlifts next week :nod: made the 260's look easy today :clap:

Good to hear they looked easy. Some days the weight feels like it takes an hour to lock out even though it flies up. Felt hard at the time but in hindsight I thought I thought it wasn't much trouble. Would have been good to get a video today so I could see bar speed.

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Mike Zero Veteran member

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Tuesday - 20/10

Chest with Craig - Eastside Barbell 4:30pm

Incline bench press 2x60x10 2x80x8 100x6 110x3 2x90x8 80x9 60x15

Flat dumbbell press 30x10 40x10 50x6 2x40x10

Flat dumbbell fly 5 sets

Incline chest press 4 sets

Cable fly 5 sets

**Well off PB territory on the inclines but first week back so no worries. Good to have a barbell in my hands again for chest, no pain in shoulder. But I think the niggle was just flat & decline bench anyway, not incline so time will tell.

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Mike Zero Veteran member

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Wednesday - 21/10

Back with Craig - Eastside Barbell 4:30pm

Wide grip pulldowns 100x10 160x10 2x200x10 2x240x8 2x260x6 PB

Barbell rows 100x15 120x15,12,10,9

HS chest supported 80x10 110x10 140x8 140x8+80x10+40x10

Wide grip cable rows 72x15 84x15 96x15

Btn pulldowns 140x10 3x160x10

**Good intensity and volume today. Hammie and lower back DOMS kicked in as I got out of bed this morning, hopefully it's not too bad tomorrow as we have a ripper planned for quads.

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Mike Zero Veteran member

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Thursday - 22/10

Quads - Eastside Barbell 4:30pm

Front squats 2x60x8 100x6 120x6 140x5 PB

High bar squats 60x10 100x10 140x6 160x9 140x10,9 120x10,10

Leg press - deep 160x15 280x15,13 160x20,15

supersetted with...

Leg extensions 30x15,15,12 20x15,15

**Train solo again for quads today. Good PB on the front squats just need to focus on keeping my chest up. I think I will go 150-160 on these next week. Planned to do 10 sets of squats but lower back was still fried from monday, so made up for it on the leg press. Today was a tough workout and left the gym feeling like death. I have to work extra hard when McGuigan is absent, it's a chance to try and catch his squat... Not that this is going to happen anytime soon.

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Mike Zero Veteran member

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Friday - 23/10

Shoulders with Craig - Uni Rec Centre 8:30am

Smith machine BTN press 2x40x12 2x60x10 2x70x8 80x6 85x6

Seated barbell press 40x10 60x10 70x6 2x60x10

Dumbbell front raise 12.5x10 15x10 17.5x10 20x10

Seated lateral raise 10x10 12.5x10 15x8 17.5x8 2x22.5x6+15x10+10x15

Cable lateral raise 12x12 2x18x12

**Measured waist this morning, lost about 3/4-1" already.

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Mike Zero Veteran member

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Saturday - 24/10

Arms with Craig - Eastside Barbell 10:00am

Close grip bench press 2x60x10 2x100x10 110x8 115x8 120x4

Skullcrushers 30x10 50x10 60x7 50x8 40x10

Pressdowns u/h 70x12 100x12+12o/h 2x130x12+12o/h 100x12+12o/h

Alt. dumbbell curls 12.5x10 20x10 2x22.5x10 17.5x12

Seated hammer curls 15x10 20x10 25x6 20x10

Bent over concentration curls 15x10 17.5x10 17.5x12+12.5x12 17.5x8+12.5x10

High cable curls 12x15 18x15 24x12 30x8+18x8+12x12

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