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MojoMike36
11-30-08, 11:26 pm
Sup fellas,

Been going at it in this iron game for a little over 5 months now. No I'm not talking about the 3+ months I spent learning the ropes and using light weights. I've been lifting properly, tenaciously, and consistently for 5 months.

I started my journey at 138 pounds. I stand before the iron today at 173 lbs, well on my way to 200 lbs. See progress photos of 138-170 here: http://forum.animalpak.com/newreply.php?do=newreply&p=574621

I do add to, take away from, and retool my workout plan every now and then. Sometimes things need to be added depending on the day.

The master plan:
Sunday:
Chest and ForearmA Workout
-Flat Bench Press x 3 (8,6,4)
-Incline Bench Press x 3 (6,6,4)
-Decline Bench Press x 2 (8,6)
-Machine Flies x 2 (10,10)
-BB Reverse Curls x 4 (8,8)

Chest and Forearm B Workout
-H.S. Incline Chest Press x 3 (6,6,4)
-H.S. Chest Press x 3(8,8,6)
-Smith Guillotine x 3 (10,8,8)
-Low Cable Crossovers x 2 (12,10)
-Cable Hammer Curls x 4 (8,8)

Monday: OFF

Tuesday:
Back and Calf A Workout
-Chin Ups x 4 (Fail,Fail,Fail)
-Deadlifts x 4 (8,5,3,3)
-Close-Neutral Grip Lat Pulldown x 4 (12,10,4,8)
-Underhand Pulldown x 3 (12,10,8)
-Leg Press Calf x 3 (15,15,20)
-Standing Calf x 3 (15,15,20)

Back and Calf B Workout
-Seated Cable Rows x 4 (14,12,10,8)
-Wide Grip Lat Pulldown x 4 (8,6,6,4)
-Smith Deadlift x 4 (8,6,6,4)
-Pull Up x 3 (Fail,Fail,Fail)
-B.T.N. Lat Pulldown x 2 (10,8)
-Seated Calf x 3 (15,15,20)
-Donkey Calf x 3 (15,15,20)

Wednesday:
Delts + Trap A Workout
-Standing Military Press x 4 (8,8,6,4)
-DB Side laterals x 3 (8,6,5)
-Incline Side Laterals x 3 (10,6,5)
-DB Rear Delt Rows x 4 (8,8,5,5)
-BB Shrugs x 3 (10,8,8)
-DB Shrugs x 3 (8,8,Fail)

Delts + Trap B Workout
-H.S. Shoulder Press x 5 (8,5,5,5,4)
-DB Side Laterals x 4 (10,6,5)
-BB Upright Row x 3 (8,8,5,)
-Bent Over Rear Delt Flies x 4 (8,8,5,5)
-BB BtB Shrugs x 3 (10,8,8)
-Cable Shrugs x 4 (12,12, Fail)

Thursday:
Tricep and Bicep A Workout
-Skullcrushers x 3 (9,4,4)
-Close Grip Bench Press x 3 (8,5,5)
-Tricep Pushdown x 3 (8,5,5,)
-DB Preacher Curls x 3 (8,5,5)
-Electric Chair x 3 (12,12,8)

Tricep and Bicep B Workout
-Incline Close Grip Bench Press x 3 (8,5,5)
-Reverse Grip Pushdown x 3 (8,6,6)
-Bench Dips x 3 (12,12,12)
-BB Curls x 3 (8,6,6)
-DB Hammer Curls x 3 (12,8,6)

Friday: OFF

Saturday:
Legs and Abs A Workout
-Squats x 5 (8,6,5,5,3)
-Leg Press x 3 (8,6,5,)
-Front Squats x 4 (12,10,8,6)
-Extensions x 1 (Failure)
-Ab Pulldowns x 4 (12,12,12,12)
-Weighted Decline Crunches x 4 (12,12,8,8)

Legs and Abs B Workout
-Squats x 5 (8,6,5,5,3)
-Hack Squat Press x 2 (8,8)
-Front Squats x 5 (12,10,8,6)
-Extensions x 1 (Failure)
-Weighted Decline Crunches x 4 (12,12,8,8)
-Leg-Hip Raise x 4 (12,12,12,12)

Goal: 200 lbs by Middle of March in relatively the same conditioning as I was at the end of my first bulk.

MojoMike36
11-30-08, 11:29 pm
Back and Calf Workout B today. I had to fiddle with scheduling just for today. My typical week will look like the split above. Its vacation and my scheduling is all different.

-Seated Cable Rows x 4 (14,12,10,8)
W^35x20 / 70x14 / 70x13(+1) / 80x10 / 85x8
-Wide Grip Lat Pulldown x 4 (8,6,6,4)
W^35x15 / 60x10(+2) / 75x6 / 70x6 / 80x5
-Good Mornings x 3 (8,8,8)
W^45x12 / 65x10 / 70x10 / 75x9 / 85x7 / 45x12
-Pull Up x 3 (Fail,Fail,Fail)
BWx6 / BWx5 / BWx5
-B.T.N. Lat Pulldown x 2 (10,8)
W^35x20 / 60x10 / 60x9
-Seated Calf x 3 (15,15,20)
20x100 / 15x120 / 15x120 / 110x10 / (Right Foot only 55x6 / 45x6)
-Donkey Calf x 3 (15,15,20)
180x15 / 180x15

Cardio - 5 Minutes Concept 2 Stationary Row

Reflection: Had a sick workout. This log is making try to push myself harder for more iron.

I hit the gym twice yesterday because my town was quiet socially on a night that shoulda been better. So heres the stats of my second time in the gym that day.

-This time I forgot to write down my plan of attack. So instead I wrote one down when I got there. It was kind of nice designing a routine.

Shoulder Workout B (redesigned)
-Strict Military Press x 4 (8,8,6,4)
W^45x15 95x6 90x6 90x7 100x4
-Front Raises x 4 (8,8,8,8)
W^20x10 25x6 25x6 30x6 30x6
-Upright BB row x4 (8,8,6,4)
W^45x19 65x8 65x8 70x6 75x6!
-Side Laterals x 4 (8,8,6,3)
W^15x20 25x9 25x10 30x6 35x6!
-Bent Over Rear Delt Row (8,8,8)
W^35x8 40x8 40x8 35x8
-Bent Over Reverse Flies (8,8)
30x8 35x8
-Strict BB Shrugs (6,6,6)
W^135x10 185x6 205x6 205x6
-Smith Shrugs (6,6,4,4)
W^60x10 180x6 180x6 190x5 200x4

MojoMike36
11-30-08, 11:30 pm
Bi's and Tri's B Workout (modified. See above)
-Reverse Grip Pressdown
W^20 pound extensions 50x12 60x11 60x8(pumped 30 for 8 right after) 60x9(pumped 20 for 10 after)
-Smith Incline Close Grip Bench Press x 5 (I think the bar is 15 right?)
W^75x10 105x8 105x8(+30x10 pushdown)115x6 120x5(+30x10 pushdown) 1125x4
-DB Curls
W^20x10 25x16 25x18 30x10 35x8
-Electric Chair
W^10x20 15x20 20x20 22.5x20 22.5x20 (Couldn't do 15x16 two weeks ago!)
-Seated Tricep Extensions
-40x16 (I love leaving both parts of my arms pumped)

MojoMike36
11-30-08, 11:31 pm
Decided to make Friday into an Abdominal, LI Calf, and Forearms day

-Leg Raises
BWx13 BWx16 BWx16 BWx20
-Rope Pull Crunches
3platesx6 3platesx6
-Kneeling Rope Crunches
9platesx20 9platesx20 10platesx15
-Donkey Calf
30x140 15x190
-Btb Forearm Curls
90x15 100x12 100x15 100x15 100x15

MojoMike36
11-30-08, 11:31 pm
Saturday's Legs and Abs B Workout

-Squats x 5 (8,6,5,5,3)
W^45x10 135x10 225x8 240x5 240x6 240x5 250x3 Feet
Added:-Feet Together Squats (10,10,10)
135x10 135x10 135x10
-Hack Squat Press x 2 (8,8)
180x8 230x7
-Front Squats x 5 (12,10,8,6)
105x12 115x10 120x8 130x6 150x6!
-Extensions x 1 (Failure)
110x10>90x7

MojoMike36
11-30-08, 11:32 pm
Chest and Forearm A Workout

-Incline Bench Press x 3 (6,6,4)
W^45x20 135x8 145x6 155x5 150x5
-Flat Bench Press x 3 (8,6,4)
145x11! 160x6 165x5>135x7
-Decline Bench Press x 2 (8,6)
135x12 185x3!
Added Decline Guillotines x 1
135x6
Added:Incline DB Flies
25x8 25x6
-Machine Flies x 3 (10,10,10) [Short Rest for pump]
110x10 90x10 90x12
-BB Reverse Curls x 4 (8,8)
60x10 70x8 80x3>50x6
-Cable Hammer Curls
42.5x10 57.5x8 65x8 65x8>25x10 65x8>25x10

RK
11-30-08, 11:39 pm
Awesome work here man! Looking forward to seeing a lot more out of you, constantly growing is the only way!

Aggression
12-01-08, 1:26 pm
Nice progess pics from the other thread. Keep it up man, I'll be here supporting you.

MojoMike36
12-01-08, 3:29 pm
Thanks to both of you above. I appreciate it.

Psycho77
12-01-08, 8:00 pm
Awesome workout there Mike. Doing serious gym shit I see. Again, grats on the progress this far.

MojoMike36
12-01-08, 9:01 pm
Awesome workout there Mike. Doing serious gym shit I see. Again, grats on the progress this far.

No time to fool around! I want to catch up to all the bodybuilders I'm going to straight up destroy on stage.

Monday -

Off Night. Spent some of it horsing around with coworkers at the fitness club where I work after my shift. Got my homework squared away. Just chowed on Mah's meatloaf.

Next up 45-1hr of Ps3 CoD4 Cardio on the treadmill. My ID is Skreddy, friend me if you can!

Psycho77
12-01-08, 9:16 pm
No time to fool around! I want to catch up to all the bodybuilders I'm going to straight up destroy on stage.





NIIICE!

MojoMike36
12-02-08, 9:21 pm
Tuesday Back Workout A (Modified)
-Removed Pull-Ups tonight. I added and did extra T-bar rows instead.
-Added Straight Arm Pulldowns in between some calf work sets.
-Stretched in between almost every pulldown type set.

-Deadlifts
W^135x10 225x8 275x5 285x4 290x3 225x8
-Neutral-Close Grip Lat Pulldown
W^50x15 70x12 80x8>50x4 90x4 60x13
-Underhand Pulldown
W^35x16 60x12 55x10 70x8>Rear Pull42.5x10
-Ghetto T-Bar Rows (First time ever, count the bar as 25)
W^70x12 115x8 122.5x7 115x8(strict) 150x6!
-Straight Arm Pulldown
20x15 20x15 20x15 20x12
-Leg Press Calves
180x17 230x13 230x12
-45 Donkey Calves
180x15 180x15 270x8 180x15
-Cybex Row Machine
130x15


Thoughts on tonight: I love the way I modified the routine. T-Bar rows are so nice and I'm sure they'll induce great growth because I've never done them before. I'm happy with the total amount of sets I did on my lats tonight.

Only downside to tonight was deadlifts. Back a few months ago I was getting 315x4-5 which was great but now I'm using stricter form having a little bit of a harder time moving upwards in weight. Next A week I'll possibly drop down to 2-3 reps for all deadlift sets.

Psycho77
12-03-08, 8:40 am
awesome workout there Mike. very strong rows and deads.

shizz702
12-03-08, 9:23 am
Solid work you're putting in here Mike, you know I'm in for the ride.

Aggression
12-03-08, 10:59 am
Next up 45-1hr of Ps3 CoD4 Cardio on the treadmill. My ID is Skreddy, friend me if you can!

Awesome, I might just do that bro haha. I don't get the time to play it much unless its the weekend. And treadmill while playing huh? I watched a video of The House on MD.com where he was doing the elliptical while playing Wii with his son and I thought it was a great idea. Too bad I don't have a cardio machine in house. My ID is Aggression__ on COD4. I'll warn ya, I suck pretty bad. I don't have all the time in the free world to get better like most people do on there.

Aggression
12-03-08, 11:02 am
Tuesday Back Workout A (Modified)
-Removed Pull-Ups tonight. I added and did extra T-bar rows instead.
-Added Straight Arm Pulldowns in between some calf work sets.
-Stretched in between almost every pulldown type set.

-Deadlifts
W^135x10 225x8 275x5 285x4 290x3 225x8
-Neutral-Close Grip Lat Pulldown
W^50x15 70x12 80x8>50x4 90x4 60x13
-Underhand Pulldown
W^35x16 60x12 55x10 70x8>Rear Pull42.5x10
-Ghetto T-Bar Rows (First time ever, count the bar as 25)
W^70x12 115x8 122.5x7 115x8(strict) 150x6!
-Straight Arm Pulldown
20x15 20x15 20x15 20x12
-Leg Press Calves
180x17 230x13 230x12
-45 Donkey Calves
180x15 180x15 270x8 180x15
-Cybex Row Machine
130x15


Only downside to tonight was deadlifts. Back a few months ago I was getting 315x4-5 which was great but now I'm using stricter form having a little bit of a harder time moving upwards in weight. Next A week I'll possibly drop down to 2-3 reps for all deadlift sets.

The stricter form will pay off in the long run bro, don't be upset. I had the same problem with bench pressing years ago. I went from doing 285 for 4, sloppy, so struggling with 225 for 6 strict. It pays off. My chest grew nicely. Keep it strict and keep the weight moving bro. Nice workout.

MojoMike36
12-03-08, 3:04 pm
The stricter form will pay off in the long run bro, don't be upset. I had the same problem with bench pressing years ago. I went from doing 285 for 4, sloppy, so struggling with 225 for 6 strict. It pays off. My chest grew nicely. Keep it strict and keep the weight moving bro. Nice workout.

Thanks alot. I felt like a pair of Lats with a little human on the side after that workout. They were just so pumped up when I was leaving the gym. Can't wait for shoulders and traps workout A its got some of my favorite exercises. Especially strict standing military press.

MojoMike36
12-03-08, 11:07 pm
Delts + Traps Workout A!

Straight killin it tonight. Thats what it was all about.
-I wanted real raw intensity tonight so I kept my rest between sets to 45 seconds or less


Strict Standing Military Press
W^45x15 100x8 100x9 125x4 120x6 145x3>95x8
Cable Front Raises (no rest between sets!)
2.5platesx11->2.5platesx11
DB Side Laterals
W^20x10 25x10 25x9 30x5
Incline Side Laterals (2nd time ever)
W^10x10 15x8 20x4 20x4
DB Rear Delt Rows (love going heavy for more mass)
W^30x9 40x8 50x9
Smith Rear Delt Rows
125x7 30 second rest 125x6
BB Shrugs
W^135x12 205x8 205x11 205x7 225x5->135x10
DB Shrugs
55sx10 70sx9 I finished HARD with a Shrug run 80sx9->65x7->45x6

Reflection: I've never gone nearly as hard in the gym as I did tonight. I felt like it was a peak week for me. I'll probably drop my volume a little bit next week accordingly.

I topped all my personal bests on all exercises tonight. I just can't be stopped.

shizz702
12-04-08, 5:45 pm
Damn mike you are killing it in here! If you are making gains and adding weight to the bar you must be doing something right, so just keep milking those gains!

MojoMike36
12-04-08, 8:51 pm
Damn mike you are killing it in here! If you are making gains and adding weight to the bar you must be doing something right, so just keep milking those gains!

Yuppp. I'm on top of the world right now after tonight's bi's and tri's workout.
Here it is my main man Shizz.

Skullcrushers
W^40x15 60x9 70x4 70x5
Smith Close Grip Bench Press
W^105x12 130x8 160x7! 165x5 ; my old best was 135x4.
Tricep Push Down
70x8 75x1->60x4 60x4 ; came back after biceps 60x6->Reverse Grip 30x9
DB Preacher Curls
W^15x15 25x8 30x4->DB Curls 30sx80
Electric Chair
20sx12 22.5sx12 30sx6 ; kept wrists true on all sets
Added: DB Curls
30sx10 30x10

Reflection: I'm managing to add an absurd amount of weight right now. I crave more strength and I'm breaking that "I'm lifting beginner weight" threshold so my muscles are really starting to grow now.

-Smith Close Grip BP got freaky easy this week. Maybe from last weeks incline attack. My mojo is really working right now.
-I'm going to curl 35's for 7-9 next week. I'm definitely excited about stepping up to another DB size.

shizz702
12-04-08, 9:22 pm
Very nice work Mike, no doubt you are far from novice weights at this point. Just remember that if it ain't broke don't fix it. As long as what your are doing is working for you, keep on doing it til the gains stop.

MojoMike36
12-04-08, 11:39 pm
Very nice work Mike, no doubt you are far from novice weights at this point. Just remember that if it ain't broke don't fix it. As long as what your are doing is working for you, keep on doing it til the gains stop.

Thanks, tonights workout really pushed it up a notch. I just want to be more NOW. I want to achieve above average strength. I want to be bigger than anyone. I want to be, for an ironic term, an animal in the gym. Something sort of turned on in me with this new routine because when I know exactly what I did last week I am just like OH shit I feel huge tonite I'm goin for like 10 lbs. more. I just call it and do it with good form and everything. I'm sure once I climb higher its gonna slow down but right now its nuts.

RK
12-05-08, 12:22 am
grats on the PR's mojo! it is a great feeling to be able to look back and see what u have accomplished along the way. Just remember enough is never enough! keep up this solid work!

Psycho77
12-05-08, 8:48 am
Thanks, tonights workout really pushed it up a notch. I just want to be more NOW. I want to achieve above average strength. I want to be bigger than anyone. I want to be, for an ironic term, an animal in the gym. Something sort of turned on in me with this new routine because when I know exactly what I did last week I am just like OH shit I feel huge tonite I'm goin for like 10 lbs. more. I just call it and do it with good form and everything. I'm sure once I climb higher its gonna slow down but right now its nuts.


I know the feeling bro. Always remember and cherish that feeling bro. It will take you places and make you achieve you never thought possible.

shizz702
12-05-08, 10:13 am
Thanks, tonights workout really pushed it up a notch. I just want to be more NOW. I want to achieve above average strength. I want to be bigger than anyone. I want to be, for an ironic term, an animal in the gym. Something sort of turned on in me with this new routine because when I know exactly what I did last week I am just like OH shit I feel huge tonite I'm goin for like 10 lbs. more. I just call it and do it with good form and everything. I'm sure once I climb higher its gonna slow down but right now its nuts.

You're on the right track with consistently adding weight on the bar bro, that is the key to growth and progress. I did a write up on that, if you get a chance you can read it here:http://forum.animalpak.com/showpost.php?p=486048&postcount=75 It is so important and so many people take it forgranted. As lond as you are lifting with good form, adding weight on the bar, and getting plenty of food and sleep, you will GROW! Keep killing it bro, you are doing great!

MojoMike36
12-05-08, 9:41 pm
60 minutes recumbent bike
-Played Socom Confrontation again the whole time. Cardio is fun again. I was looking forward to it.


Friday is OFF and man do I feel good to rest a day. Its all timed out so I can get my best squats in tomorrow.



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



You're on the right track with consistently adding weight on the bar bro, that is the key to growth and progress. I did a write up on that, if you get a chance you can read it here:http://forum.animalpak.com/showpost.php?p=486048&postcount=75 It is so important and so many people take it forgranted. As lond as you are lifting with good form, adding weight on the bar, and getting plenty of food and sleep, you will GROW! Keep killing it bro, you are doing great!

I'm only getting 6.5 to 7 hours of sleep with school, lifting, and homework. I just can't settle down before 11ish because I'm constantly working on something until around 10:30 because I haven't had a chance to sit down and just breathe. I'm gonna work on resetting my sleep schedule to an earlier hour so it will stick.



I know the feeling bro. Always remember and cherish that feeling bro. It will take you places and make you achieve you never thought possible.

For me I hardly get the "Oh my god I didn't know I could do that" feeling because as a philosophy of lifting I was stay firm with ever fiber in my body that I can nail the set even when I've never come remotely close to trying it. Failure doesn't ever cross my mind until my spotter says so. Until then I'm just doing it.

MojoMike36
12-06-08, 6:16 pm
WHEELS + Abs Workout A

Had THE best wheels day ever.

--Squats
45x20->135x10 230x8 245x4 260x2 245x6 Strip set: 250x2->225x5
--Smith Front Squats
115x13 155x8 190x5 195x4 200x4!
--Deep Walking BB Lunges
W^x45 x85 x115 x135
--Straight Leg Deadlift
W^45x10 115x12 175x9 215x5 225x4 CoolOff: 135x8 (wide grip)
--Weighted Decline Crunches
W^BWx16 BW+12x13
--Leg Raises
BWx16 BWx16 BWx20


Reflection:
Progress-
On Front Squats my heaviest set was 150x6. This week it was 200x4. I'm still new to some of these exercises so I'm making great gains and adding weight every chance I get. On Squats my heaviest last week was 250x3 this week I hit 260x2 then had the courage to strip the bar and rep 245x6. 8 rep squats went from 225 to 230 with good form.

I've never done BB lunges for actual weight, only to warm up. Since so many BBers swear by it for now on its going to be an integral part of my legs A workout routine. I hit the point where I was starting to wobble a lil bit.

I've never done Straight Leg Deadlifts either. I don't neglect hammies but I never tried S.L. Deads before. I was excited to be able to jump right in and push so heavy right away. This will also have to become another integral part of my routine.

So all that was great. Then I came home and I weighed 177.2 thats + 7 pounds. Wow. If you know me well you know its lean too.

Psycho77
12-07-08, 6:47 am
awesome workout bro. good choice to include the lunges and sldl in your routines, those are real bad boys.

digging the progress your making, keep on truckin'

MojoMike36
12-07-08, 6:42 pm
Thanks Psycho77, I'm trying my all.

Off to do Chest Workout B. Second time through the A-B cycle so now I can gauge progress. Awwwwwww here it goes.

shizz702
12-07-08, 7:09 pm
Killing it as usual mike! Keep it up brotha!

MojoMike36
12-07-08, 9:33 pm
Killing it as usual mike! Keep it up brotha!

Thanks Shizz. I'm burning on all cylinders.

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

Chest & Forearm Workout B @ 6pm

H.S. Chest Press
W^90x20 180x15 230x5 230x6 245x2 240x3
H.S. Incline Chest Press
180x9 210x4 StripSet:200x6->180x5->90x12 (strip set was incredible)
Incline DB Flies
30sx10
High Cable Crossovers
25sx12
Behind the Back Wrist Curls
95x10->115x9 115x8 135x6 135x6
Cable Rope Hammer Curls (knuckles in to emphasize brachs. Try this one)
35x18 65x8->50x4 75x6 65x12

Home for dinner. Eat.

60 minutes recumbent bike cardio.

Reflection:
I haven't done enough workouts using the Hammer Strength levers to be moving big weights but tonight was by FAR the heaviest I've ever gone on the levers. Probably by 15-20 pounds to be exact. Still making progress in great leaps. My body is really responding to the increase in calories and upping of intensity.

Things I was pleased with were that I kept the volume to just the right amount. What I was displeased with was that I couldn't finish off my crossovers because the gym was closing. I was lucky enough to even get that one set in. The guy let me stay in late.

MojoMike36
12-08-08, 8:38 pm
Monday - Rest.

Been going real hard. Been doing too much cardio. Just ate 50% beef 50% turkey tacos, totally stuffed. Definitely growing.

MojoMike36
12-09-08, 9:48 pm
Tuesday

Back and Calves Workout B
Deadlift
W^45x10 295x5 315x3(+25 lbs) 315x3(+25lbs) 245x9
Wide Grip Lat Pulldown
W^35x20 75x9(+3 reps) 80x6(+5 lbs) 80x9(+4 reps) 90x3(new)->42.5x10
Lat Rear Pulldown
65x10(+5lbs) 65x11(+5lbs +1 rep) 70x5(new)
Seated Cable Rows
85x12(+15lbs)->45x10 90x8(+5lbs)(10 sec rest)90x4
Seated Calves
90x30 135x10 135x13 135x16(+15 lbs +1rep) 135x22(+35 +2 reps)

Reflection:
Now I know why serious lifters train low volume. You can't go hard for many sets and expect to push new weights. I've neen able to keep upping the poundage on so many exercises that I must be doing something right.

shizz702
12-10-08, 7:09 am
Damn pulling the big 3 pies eh?! Damn good job mike! And yea you got it all figured out now with the low volume, when you are truly training intensely you have to. Keep punishing the weights bro!

MojoMike36
12-10-08, 9:03 am
Damn pulling the big 3 pies eh?! Damn good job mike! And yea you got it all figured out now with the low volume, when you are truly training intensely you have to. Keep punishing the weights bro!

Yeah buddy. Pullin 3 never felt so good. I'm not gonna go for more than 5 pounds next week since this week was a huge jump.

I feels really good weighing in at 175.2 and pulling 3 pies. I can't wait to see what I'll be capable of at 200 lbs.

shizz702
12-10-08, 9:12 am
Yeah buddy. Pullin 3 never felt so good. I'm not gonna go for more than 5 pounds next week since this week was a huge jump.

I feels really good weighing in at 175.2 and pulling 3 pies. I can't wait to see what I'll be capable of at 200 lbs.

Well I weigh 210 and pull 425, so no doubt by the time you reach 200 you should be at 400+. Shoot for 5 lb jumps every workout til you plateau, you will make steady progress that way for a long time. When I started deadlifting a year ago, I did exactly that and worked my way up to 405 from 205 in 10 months, by adding 5 lbs a week. Also, if and when your lifts start stalling, drop the isolation/accessory lifts, and just focus on the big ones. The less you do, the more you can focus on the big lifts, and the more gains you'll make on them.

MojoMike36
12-10-08, 9:21 am
Thats the plan my man.

Oh yeah as of this morning I'm locked in at 5.2 pounds up. Good bulk so far.

Psycho77
12-10-08, 12:13 pm
Thats the plan my man.

Oh yeah as of this morning I'm locked in at 5.2 pounds up. Good bulk so far.



Good progress on the weight gain and strength bro. You're definitely doing something right.

MojoMike36
12-10-08, 10:40 pm
New format.


Wednesday. Hit the gym at 7:30 after work.

Shoulders + Traps B week

Hammer Strength Shoulder Press
W^90x13
180x10
220x2
190x5 Super Set w/ 35sx20 Front Raises
180x8

DB Side Laterals (reworked form. Also first time I went both arms in unison)
W^10sx12
20sx17
20sx17 Super Set w/ 40sx6 Front Raises
25sx11

BB Upright Row
W^45x10
95x6
90x8
90x6 Super Set w/ 25sx8 -> 20x10 side laterals (Uber Pump)

Bent Over Rear-Delt Flies
35sx12
45sx10
50sx6

DB Shrugs
90sx20

BB Behind the Back Shrugs
W^135x9
(Front Shrug) 210x8
175x8
190x9 Super Set w/ Shrug run 75sx6 -> 65sx6 -> 55sx7

Cable Shrugs
115x12 120x12 115x13

Ball Crunches
Bwx30

Leg Lifts
Bwx20

Side Hypers
Bwx20
Bwx20


Reflection:Tonights workout was awesome. I felt totally on key. I was amped to punish iron today. Everything went well. I wish I coulda gone heavier but I was totally spent after my first heavy HS shoulder press set.

I'm starting to get looked at by a lot of people. Its fun to catch people staring at me. I was working out in a jersey and showing some strirations on my shoulders big time. It makes me want to work harder seeing my muscles work.

By coincidence I ran into a guy named Paul whom I lifted with a few times a month or two ago. He was blown away by my new mass. He even accused me of using pins. The ultimate compliment and insult.

MojoMike36
12-11-08, 8:31 pm
Thursday

Tricep & Bicep B week

Skullcrushers
W^30x20
65x9 (+5 lbs +1 rep)
65x9 (+5 lbs +1 rep)
70x8 (+ 4 reps)
75x6 (New weight!)

Smith Incline Close Grip Bench Press (no reference for weight adding this time. Forgot log book last time)
135x9
135x9
Strip Set:155x1->135x3->115x4

Reverse Grip Pushdown
50x10 3 sec-pause 50x2
55x8 3 sec-pause 55x2 SuperSet w/ 30x15 SuperSet w/(reg. grip) 30x5

DB Curls (aimed for biggest pump possible, been lifting for strength the past two months)
W^15sx30
35sx20 (+5 lbs)
40sx16 (New weight!) SuperSet w/ 15sx40
35sx22 (+5 lbs + 2 reps)
40sx14 (new weight!) SuperSet w/ 15x16

DB Hammer Curls
40sx14 SuperSet w/ Quick Positive Slow Negative Straight Bar Cable Curls 25x12
35sx20 SuperSet w/ Quick Positive Slow Negative Striahgt Bar cable Curls 25x20

BB Reverse Curls
60x15
70x9
70x12

Added: 1ft Seated Calf Press
75x14 each foot (new weight)
75x15 each foot (new weight)
75x12 each foot (new weight)
75x12 each foot (new weight)

Reflection: Got approached by my one of my best friends older brother. He commented "How did you blow up like that, you gotta tell me your secret!" and I told him plain and simple to eat 7-9 meals a day and train harder than ever have before and to get a proper routine. This is the second comment in my past two visits to the gym. I must be doing something very very right.

shizz702
12-11-08, 10:26 pm
Nice bro, your lifts are steadily going up, and you're getting compliments to boot so you must be dong something right! Keep putting in the work bro cause it is definitely paying off!

MojoMike36
12-12-08, 9:19 pm
Add 45 minutes of cardio to last night.

Just about at my 6 month milestone...

New Pics:
http://i227.photobucket.com/albums/dd273/mjlamie/1212FrontLatSpread.jpg
http://i227.photobucket.com/albums/dd273/mjlamie/1212LatSpread.jpg

Comments would be great.

shizz702
12-12-08, 9:30 pm
From what I can see in those pics your chest/arms/and lats look like they are really coming along nicely and look better than before. Still looking lean, but definitely look you are adding some bulk. How much weight have you gained so far since starting this cycle?

MojoMike36
12-12-08, 9:37 pm
7.5 pounds. Been eating my ass off. Trying to gain as best as possible.

The different lighting is making me look a little softer. At the gym I swear I'm covered in striations. Peeps at the gym think I'm more vascular and my waist is slimmer so we'll see how I'm doing later on. I'll probably crack an ab shot later just to update it.

Thanks for stopping by!

shizz702
12-12-08, 9:38 pm
7.5 pounds. Been eating my ass off. Trying to gain as best as possible.

The different lighting is making me look a little softer. At the gym I swear I'm covered in striations. Peeps at the gym think I'm more vascular and my waist is slimmer so we'll see how I'm doing later on. I'll probably crack an ab shot later just to update it.

Thanks for stopping by!

Lol you lucky bastard, you must be a meso cause few can bulk and stay lean like that!

MojoMike36
12-12-08, 9:48 pm
Thanks stick around I'm throwing up two more pics I meant to add earlier.

MojoMike36
12-12-08, 9:57 pm
http://i227.photobucket.com/albums/dd273/mjlamie/1212backlatspread-1.jpg
http://i227.photobucket.com/albums/dd273/mjlamie/fronttense1212-1.jpg

I'm starting to show veins on my traps and stuff. Traps are so fun to grow.
I'm dying for some more upper pec. I've been busting my ass just to grow my upper pecs as big as they are thus far. I need to really bring them up.

shizz702
12-12-08, 10:20 pm
Yea bro you got a damn nice vein on your left shoulder/trap. Nice back spread too and a lot of cuts there. Still looking lean. You and I have similar builds. I say once you get a thicker and pack on some more mass you are gonna look sick! You seem to make lean gains, which is awesome. If I were you I'd keep bulking for a while.

MojoMike36
12-12-08, 10:39 pm
Yea bro you got a damn nice vein on your left shoulder/trap. Nice back spread too and a lot of cuts there. Still looking lean. You and I have similar builds. I say once you get a thicker and pack on some more mass you are gonna look sick! You seem to make lean gains, which is awesome. If I were you I'd keep bulking for a while.

Thanks so much. I always thought we had similar body types since I saw videos of ya.

Bro I'll be in the 210's before I even think about cutting and even then it may only be like a solid 15 lb cut. I'm polishing off about 3.5k-4k calories a day and 200grams of protein easy. All clean. Paired with cardio 4 times a week its easy for me to stay lean and mean bro.

I'm just getting started. The body I have now was achieved in only 6 months. I can't wait to keep on growing.

MojoMike36
12-12-08, 11:31 pm
Friday -

Rest. 45 minutes of recumbent bike cardio.

MojoMike36
12-13-08, 4:32 pm
Saturday -

Legs & Abs. Trained with my buddy max today.

Squats
W^45x20
235x10 (+5 lbs +2 reps)
250x6 (+5 lbs +2 reps)
270x4 (+10 lbs +2 reps)
255x4->3 sec rest->255x2 (+10 lbs)

Smith Front Squats (Moving on to BB Front Squats next week! Legs were smoked for this)
W^115x10
160x9 (+5 lbs +1 rep)
190x6 (+1 rep)
200x4 (went deeper with better form than last week, so I'm just as pleased)

Straight Leg Deadlifts
W^45x15
185x10 (+70 lbs missed 2 reps tho)
225x7 (+3 reps)
245x2 (new weight)

Removed: Leg Press
Anymore volume today was not necessary after all the progress I made. It would have been counter productive to growth.

Weighted Decline Crunches
BWx16
BW+12x8->BWx4
BW+12x6->BW+6x3->BWx2

Leg-Hip Raises
BWx20
BWx20

Oblique Twists (45 BB over shoulders)
Leftx10 Rightx10
Leftx10 Rightx10

Hanging Oblique Leg Raises
Leftx6
Rightx6


Reflection: I'm truly listening to my body. My body told me that today less was more. I'm glad I kept the volume low. I'm not super man but I can sure as hell grow like the hulk. Training with max was awesome. My squating form was solid and low just as I like it. Max used to be stronger than me, not anymore. That felt cool cause he has always been the strongest guy in the high school! Not anymore.

Psycho77
12-14-08, 12:51 am
Solid workouts Mike. Pics looks great, definitely getting bigger.

MojoMike36
12-14-08, 11:13 am
Solid workouts Mike. Pics looks great, definitely getting bigger.

Thanks Pycho I'm seriously piling on the iron as best I can. Strength or death bro! I'm just trying to keep up with the cats around here like you.

Planned cheat last night. Ate sour patch kids, liquorice, and jellybeans. I still polished off my protein shake before bed and everything. My diet has been huge, solid, consistent, high fat, and clean. I've been eating white carbs because its a bulk after all.

Weighed in this morning: 173.6 I lost weight, god damn it! Most likely some bloat or something. Maybe my body is readjusting because I just stopped taking concerta for the first time in 4-5 years. I feel different and I was hoping my metabolism would slow a bit so I could gain some good 'ole fat. Obviously its not the case. Looks like more food for me. I'll be eating pasta with every meal today. So thats good i guess.

Psycho77
12-14-08, 11:21 am
Lol you lucky bastard, you must be a meso cause few can bulk and stay lean like that!


X2, some guys are just blessed like that.

MojoMike36
12-14-08, 4:00 pm
Eaten so far today:
up@ 9:30
-2 large homeade paninis w/ low sodium tortilla chips.
-4 pieces French Toast w/ 2 cookies about 8 oz. of chicken parm
-About 3/4 cup white pasta with about 12 oz. of chicken parm


Bulking my ass off.

MojoMike36
12-14-08, 6:38 pm
Eaten so far today:
up@ 9:30
-2 large homeade paninis w/ low sodium tortilla chips.
-4 pieces French Toast w/ 2 cookies about 8 oz. of chicken parm
-About 3/4 cup white pasta with about 12 oz. of chicken parm
-1 cup white pasta with about 14 oz. of chicken parm

I've been at work since 11 and just got home. Who says you can't be busy and still eat well? I'm feeling mighty powerful right now and I'm headed out to do chest and brachs in a minute.

MojoMike36
12-14-08, 8:53 pm
Sunday -

Chest & Brachs

Incline Bench Press
145x10 (+4 reps)
150x8 (+15 lbs)
150x8+2 forced (+15 lbs)
155x8 (+3 reps)

Flat Bench Press
175x4+3 forced (New weight)
165x6 (+1 rep)
155x8 (PR, can't gauge tho)

Incline Flies (letting tri's recover for dips)
30sx12 (+5 lbs +4 reps)
30sx9 (+5 lbs +3 reps)
25x12 (+ 6 reps)

Dips (first time in months, picking these back up!)
BWx12 (new)
BWx8 SuperSet w/ Flies - 35sx5->25sx4
BWx5 SuperSet w/ Flies - 20sx12 Super Set w/ Str8 Bar P.D. 40x10

Cable Crossovers
20sx12 (light, for pump)


Reverse Curls
70x14 (PR, can't gauge)
90x7->40x6 (new weight)
90x6 (new weight)
80x7 (PR, can't gauge)

Forearm Curls (light)
45x20
45x20


Reflection:Pushed more weight! Up up up I go. I'm pissed off because my triceps aren't keeping up with my split. I can't hammer them twice a week. I guess I'm no superman but they're farting out on my early on bench press. I'm going to widen my grip on bench press and lower the volume since they're getting hit twice. Other than that, tonight was good stuff.

Psycho77
12-14-08, 9:10 pm
solid workout Mike. do some CGBP twice a week like mondays and friday. gotta get the tris up to par to get your benching up. Had the same problem with my tris when I started.

MojoMike36
12-14-08, 9:41 pm
solid workout Mike. do some CGBP twice a week like mondays and friday. gotta get the tris up to par to get your benching up. Had the same problem with my tris when I started.

I think I may be overtraining them, I'm not sure tho. They're certainly growing but the workload is quite huge and they're lagging in the strength department as a result. You sure hitting them hard twice is a good idea?

MojoMike36
12-14-08, 9:49 pm
Just to add to that.

Can you evaluate my last Bi's and Tri's workout + Chest from tonight. Take those two into consideration occurring w/ only 2 days rest in between! I need to move the tricep work to Weds. I think.

That may be the fix, one more day of rest or perhaps just putting triceps and chest together like most folks do.

Psycho77
12-14-08, 10:22 pm
I think I may be overtraining them, I'm not sure tho. They're certainly growing but the workload is quite huge and they're lagging in the strength department as a result. You sure hitting them hard twice is a good idea?

it worked in my case bro. Before I was barely able to finish 100lbs coz my tris always gave out and my chest barely made a pump. So a friend suggested that move to me. I was able to hit tris twice a week in the past coz I recover quickly from workouts. A day or two after the butchery and I'm raring to to again. Tho have to admit that we are all unique and what might work for me, may not work for you, but why not give it a try for like a month and see what happens. If it doesn't pan out then you can revert to your old program.

Psycho77
12-14-08, 10:23 pm
Just to add to that.

Can you evaluate my last Bi's and Tri's workout + Chest from tonight. Take those two into consideration occurring w/ only 2 days rest in between! I need to move the tricep work to Weds. I think.

That may be the fix, one more day of rest or perhaps just putting triceps and chest together like most folks do.


Sure man, I'll wait for your workout spread later and let you know what I think. The other boys can chime in as well. Lets all help Mike turn into a Freak.lol

MojoMike36
12-15-08, 5:12 pm
Haha, thats right Psycho. I think I may have it in me to get freaky big. It won't go to waste too. I'm planning on hitting a comp or two in 2010. I'm aiming to be a shredded 5'11 210 by then. Its an aggressive goal but I'm an aggressive fella and my genetics are holding up their end of the bargain thus far. My dad was a total muscle head like I aspire to be.

Monday - Rest, 35 minutes walking cardio with my pup Gracie.
http://i227.photobucket.com/albums/dd273/mjlamie/Dogwalk.jpg

She ain't very "Animal" per say but shes ferocious for her size. I made sure she was a fighter from day one. I'll probably get a huge ass German Shepard when I move out on my own and name him "Chaos" or "Fang" that'll be Animal for sure.


Planning on another 45 minutes of cardio later today. Been eating too many carbs and too much sodium today.

MojoMike36
12-15-08, 5:24 pm
Workout Split is as follows

Monday - Off
Tuesday - Back & Calves
Wednesday - Delts & Traps
Thursday - Bis & Tris
Friday - Off
Saturday - Wheels & Abs
Sunday - Chest & Forearms/Brachs

During maintenance I hit the gym 4 times a week. On bulks I hit it 5.

I know its a lot but I do have decent recovery and I consider Thursday to be a bit of a lighter CNS challenging day. Don't get me wrong I work my arms hard but overall my body does feel more rested the next day than say after back or chest.

I posted a workout plan on the first page that I originally planned to follow but after training for 4 weeks on it I'm seeing where it needs to be retouched as I had expected. Not many changes but just a few specifically a lack of Dips and too few flies on chest, and not having skullcrushers every week for triceps was a mistake. Also its time to do BB CGBP no more smith prepping.

RK
12-15-08, 9:50 pm
looks good to me Mike, i follow a very similar split and i really enjoy it and have seen great gains from it. Def a good idea to keep skull crushers in there constantly with different forms of them, ez bar, bb, db etc. Whats your cardio looking like?

shizz702
12-15-08, 10:18 pm
Split looks ok mike but the only thing I'd suggest doing is taking Thursday off and hitting your arms on Friday. The reason being is cause you're already hitting shoulders on Wednesday and your triceps are already going to be taking a beating as is, and it's best to rest a muscle group for at least 48 hrs to get full recovery before training it again.

Psycho77
12-16-08, 8:11 am
Split looks ok mike but the only thing I'd suggest doing is taking Thursday off and hitting your arms on Friday. The reason being is cause you're already hitting shoulders on Wednesday and your triceps are already going to be taking a beating as is, and it's best to rest a muscle group for at least 48 hrs to get full recovery before training it again.


I'm with Shizz on this one. Other than that, looking good Big Mike

MojoMike36
12-16-08, 8:25 pm
Then its settled. Friday is now Bi and Tri day. It shoulda been so in the first place but I was prioritizing what was left my social life which is now ever since I put the uhh ipepay ownday. No more stoner friends. We had nothing in common but liking an herb. Now I've got to work on getting new friends but that will come later.

Thanks for weighing in!

Had a really bothersome day in school today. I had a thread about my day earlier but it got locked cause it broke a rule I think. Whatever.

To sum it up...
Basically I have no friends because of me rising above the influence so to speak. This old friend Nick yells "Lamie is a tool!" from down the hall infront of kids I would have loved to hang out with months ago (and sometimes did, you know the COOOOOL kids) just so he can feel good about himself. It was cowardly as shit too because I was half way in the door minding my own business and he didn't even look up when I came back out to confront him. I'm no ones doormat anymore. My ego is back.

He's only insecure because I work with his girlfriend and I'm the reason she wouldn't commit to him for so long. Jealous ass. And I was the one who pushed my boss Lisa into hiring her to I could maybe get in tighter with her. Didn't work out. Now I just burp and fart all I want around her at work. I don't give a flying fuck what anyone thinks about me.

back to the story.

So I flip him the bird proudly infront of everyone in the hall and he looks down like he didn't do it and I glare at him hard. I stewed on it all class and decided to confront him. I told him man to man I wanted to speak to him. He lost all his suave moves and cool guy attitude. I told him straight up he better not do it or we'll have a serious problem. All he repeats is chill out. I totally dominated the conversation and had him on the retreat. He looked like a punk. He wouldn't make eye contact with me. He acted like I was taking it way too serious. The fact of the matter is I wasn't. This is serious shit. No more letting myself get put down like that. I'm the alpha male. If he don't like it tough cookies. He walked off looking like he was gonna shit himself. I'm glad I did it. It needed to be said.

The fact of the matter is. After pounding this iron I can kick these little shits ass up and down the streets all day. No sweat.

Tuesday -

Back & Calves

It was lift or kill someone today.

Deadlifts
W^135x12
295x13 (+ 8 reps!) That one was for Nick. I dedicated the set. Each Drop was on his face.
315x6 (+3 reps)
320x4 (New weight!) Back was dunzo
Pump set - 225x12

T-Bar Rows
W^Bar+45x15
Bar+90x10 (+2 reps w/ better form)
Bar+90x14 (+4 reps w/ better form)
Bar+115x8 (New weight)
Bar+90x14 (+4 reps w/ better form)

Neutral-Close Grip Lat Pulldown
70x14 (+2 reps w/ better form)
80x9 (+1 rep w/ better form)
80x9->3 sec rest->80x3 (+1 rep w/ better form)

Under Hand Lat Pulldown
70x14 (New weight! Coulda done more)
80x10 (New weight!)

Straight Arm Pulldown
20x20 (+5 reps w/ better form)
27.5x10 (New weight! w/ good form)

Standing Calves (can't gauge this week)
120x22
125x22
120x20

Leg Press Calves
200x27 (+20 lbs +10 reps)
250x20 (+20 lbs +7 reps)


Reflection: I took out all my stress in the gym today. I feel a little more balanced and less like I want to push Nick in the face. Hes a decent guy just a total douche around others. Still that gets me no where in the friends department. As usual I improved on everything. I would accept nothing less right now.

I might workout at the gym I work at next week. The lat pulldown there stokes the ego so good. The numbers are way different. For instance I can one hand tricep pulldown 60 lbs there apparently. I know this not to be true but everyone elses numbers seem stupidly out of proportion. My strength is there and I know it.

shizz702
12-16-08, 8:30 pm
Good work Mike, best way to take out your stress is with the Iron, no better way to do it brotha! Don't waste your time on lames like that dude, just brush em off and go about your business. You're on to bigger and better things now and some people will just never understand why we do what we do, fuck em if they don't. Just keep on getting big and freaky cause it's paying off and will continue to do so. Btw smart moving moving your arm day to Friday, you know will allow full recovery for each muscle group.

MojoMike36
12-16-08, 8:42 pm
Good work Mike, best way to take out your stress is with the Iron, no better way to do it brotha! Don't waste your time on lames like that dude, just brush em off and go about your business. You're on to bigger and better things now and some people will just never understand why we do what we do, fuck em if they don't. Just keep on getting big and freaky cause it's paying off and will continue to do so. Btw smart moving moving your arm day to Friday, you know will allow full recovery for each muscle group.

Yes yes! Gotta rise above it all.

Forgot to add I popped my bloody shins cherry tonight. I had blood dripping after that 13 repper and it felt good. The adrenaline rush made it feel more like pleasure than pain man.

You're so right too. No body understands why we do it.

MojoMike36
12-17-08, 4:50 pm
weighed in today. 178.8

Up 8.8 pounds since the start. Weight definitely bounced back from adding more carbs. I also added more cardio too which is why I was so suprised my weight was up.

MojoMike36
12-18-08, 10:31 am
Wednesday -

Shoulders & Traps

Strict Military Press (not counting non-strict reps as PRs)
W^65x20
105x9 (+5 lbs +1 rep)
105x10 strict +3 reg. reps (+5 lbs +2 reps)
105x8 strict +2 reg. reps (+5 lbs)
105x9->95x4 (+5 lbs +1 rep)

DB Front Raises (one arm at a time)
25sx12->20x10
30sx14

DB Side Laterals (arms at same time)
25sx11->20sx5 (new)
25sx9->20sx6 SuperSet w/ Leaning Laterals 20sx5 (new)
25sx8->20sx7 (new)

BB Upright Rows
95x10 (+4 reps) SuperSet w/ Leaning Laterals 20sx12 (each arm)
90x12 (+6 reps) SuperSet w/ Leaning Laterals 25sx12 (each arm) (new!)
90x12 (+6 reps)

DB Rear Delt Flies (arms at same time)
40sx12 (+5 lbs)
50sx8 (+2 reps)
60sx6 (New!)

DB Shrugs
80sx8 Callous on left hand ripped... done with that

BB Shrugs
225x10 (+5 reps)
225x10 (+5 reps)
225x13 (+8 reps)

Cable Shrugs (max weight possible so I canít do anything but add reps)
120x15 (+3 reps)
120x12 (mark)
120x12 (mark)

RK
12-18-08, 5:50 pm
DB Shrugs
80sx8 Callous on left hand ripped... done with that


That's what they make duct tape for bro! Just got done reading ur above post about ur situation and its kinda scary how much i see myself in it. Now i know im only 1 year older than you but from my experience it aint worth it at all to deal with these punks. Part of being the bigger man is just being able to stand up tall and brush your shoulder off. Up at school i get these tools trying to flex there balls in the gym, in class, around campus trying to prove to themselves that they are bigger and better than me. All i can do is laugh cause they don't mean a damn bit of nothing to me. I used to be real trigger happy and ready to start up with anyone that wanted to go at it. But about a year ago i had a real good friend of mine go to the bar get in a fight and ended up breaking his arm. This took him out of the game for a longggg time and there wasn't a day that went by that he didn't regret it. It's just not worth the risk, now im not saying that if someone really started pressing on me i wouldn't push back but you just gotta pick your battles.
Another great move getting away from the "stoner" group, i used to hang out with all the partiers up at school and when i stopped hanging with them and moved on to better friends i noticed a huge difference in my life, for the better. Everything looks like your on the right track to talkin the talk and walkin the walk. Keep up the good work bro, hope my rant didn't offend you at all...

MojoMike36
12-18-08, 7:57 pm
That's what they make duct tape for bro! Just got done reading ur above post about ur situation and its kinda scary how much i see myself in it. Now i know im only 1 year older than you but from my experience it aint worth it at all to deal with these punks. Part of being the bigger man is just being able to stand up tall and brush your shoulder off. Up at school i get these tools trying to flex there balls in the gym, in class, around campus trying to prove to themselves that they are bigger and better than me. All i can do is laugh cause they don't mean a damn bit of nothing to me. I used to be real trigger happy and ready to start up with anyone that wanted to go at it. But about a year ago i had a real good friend of mine go to the bar get in a fight and ended up breaking his arm. This took him out of the game for a longggg time and there wasn't a day that went by that he didn't regret it. It's just not worth the risk, now im not saying that if someone really started pressing on me i wouldn't push back but you just gotta pick your battles.
Another great move getting away from the "stoner" group, i used to hang out with all the partiers up at school and when i stopped hanging with them and moved on to better friends i noticed a huge difference in my life, for the better. Everything looks like your on the right track to talkin the talk and walkin the walk. Keep up the good work bro, hope my rant didn't offend you at all...

Thanks for the advice. I don't see how a peers deep insight could ever be offensive. Its all spot on. Right now I literally haven't made or received a phone call to do anything other than workout or for lifting advice in about 3 weeks. I don't really like it but my personality is coming back again. I'm starting to feel like my old self. Problem is I have zero friends and no one has any interest in doing anything but workout. The best I can do with women right now besides hooking up is gym dates. Thats about it. Kinda a depressing but in the long run I might be able to reconnect with better people to be around. Ones I actually have a connection with besides toking.
---->I will be backing off on the whole "I give a damn let me stand up for myself" streak eventually. High school is kind of a different environment because went you get punked on people know it and people snowball it BIG TIME. I have 16 days left in high school then I'm leaving to take courses over at a near by college. I can only take two courses. I'll probably start working at a second gym part time. Double duty.

Thanks for stopping by RK. Keep in touch.

Had to hit the gym tonight cause we're due for 8-12 inches tomorrow and I ain't gettin killed in no snowstorm.

Guns day
-First off I just want to say today was by far my best arms day ever. I switched to regular CGBP no more smith shit. I can put up about 30 lbs. more. Can't believe i waste my time like that!

Preacher BB Curls
45x15 (new)
55x9 (new)
55x10 (new)
(the weight is light compared to others by my form was strict and I've neglected preachers a big so I'm pleased. Had a huge pump goin right after the first set.)

Electric Chair Curls
25sx20 (+5 lbs)
22.5sx12+10 self assisted (can't gauge)
20x16+8 self assisted (can't gauge)

DB Curls
25sx26 (new + ?reps)
30sx24 (+4 reps w/ better form)
(My form was better than usual. I like to do a little of what you see the huge BBers do. You know, chest out, with a slight bob for each arm. It makes me feel the MOJO)

Close Grip Bench Press
135x14 (new)
145x11 (new)
155x8 (new)
165x5+2 assisted (new)

BB Skullcrushers (Watched others. Changed form. Last week's form was total garbage. it was like an above head close-grip press. Total ego stroke session)
60x9 (better form)
60x13 (better form)
65x7 (better form)
65x6 (better form)

DB Skullcrushers
20sx18 (new)

BB Overhead Extensions (light)
50x8->3 sec rest->x3

Leg-Hip Raises (feet sep.)
BWx20 held feet parallel for 5 secs at rep 7
BWx20 held feet parallel for 5 secs at rep 10

Decline Crunches
BWx17

Ball Crunches
BWx35

Reflection: Straight up killed it in the gym tonight. Yesterday my neighbor grabbed me in the hall and asked me how I've blown up so much. Today in the gym an acquaintance back from college said the same thing. My back is already far beyond average. Especially my traps. I fill out a shirt like BBer not a kid. I'm filling out size Large at 178.8. Thats lean mass baby.

Psycho77
12-19-08, 8:22 am
Holy workouts bro.

That session was just F awesome. So much exercises and lots of volume. You must be feeling that shit now.

MojoMike36
12-19-08, 3:17 pm
Holy workouts bro.

That session was just F awesome. So much exercises and lots of volume. You must be feeling that shit now.

Thanks!

My intensity in the gym is very high now. I'm digging so hard. Especially on the shrugs. I feel like I can't go on after rep 8 and I go to 13. That kind of stuff is where I force myself to grow. I sent my routine to a guy named Paul that I see regularly at the gym and he said was insane trying to keep up with that. Its been a little over a month now going with it and I've never felt more rested or healthier in my life. 5 days a week on a bulk keeps me very lean. That and atleast 45 minutes of cardio 4-5 days a week. I'm actually looking leaner than ever right now. Who says you can't eat 4k calories and lose weight?

Funny part is. Triceps aren't even remotely sore. Neither are my biceps. I'm pushing new weights too. I think I'm just in peak condition right now.

Friday - Rest & Cardio
-Worked out at the Fitness Club I work at today. My boss doesn't want me to work later because its about to snow a foot in a flash.

Cardio:
-20 minutes StairMaster @ lvl 10
-7 Minutes Concept2 rowing machine
-Spin Bike 5 minutes pedaling forwards
-Spin Bike 5 minutes pedaling backwards

Added Abs:
-Leg Hip Raises w/ slow negatives x12
-Leg Hip raises w/ slow negatives x10
-Ball Crunches w/ 10 pound weight held up with superb form today x30

Reflection: Easy cardio. Went by in a flash. Sure sweat a whole hell lot. I ate eggs 8 eggs and two bananas while doing which kept my very distracted and happy. Eating is fun. I've started swallowing my eggs rather than chewing them. It just makes them go down quick and easy.

Got a comment from our General manager Brad Harris, "Hey Mike, you're bulkin up!" everyone there knows I'm going hard to get big. I'm always eating massive meals behind the desk and talking about lifting and fitness with members.

The constant comments are great motivation!

shizz702
12-19-08, 4:23 pm
Looking damn good in here Mike, those kind of comments are so motivating and validates the fact you are making good progress!

Firedrake
12-19-08, 5:32 pm
Damn, Mike, you're flat killing it! I'd still recommend chewing the eggs, though -- they'll digest better.

One of these days I'll get to bulk up again, really -- once I get the old fat off . . .

MojoMike36
12-19-08, 9:05 pm
Looking damn good in here Mike, those kind of comments are so motivating and validates the fact you are making good progress!

Yeah. Definitely seeing a change in the way people react to me.


Damn, Mike, you're flat killing it! I'd still recommend chewing the eggs, though -- they'll digest better.

One of these days I'll get to bulk up again, really -- once I get the old fat off . . .

They've been digesting just fine without chewing haha. I was overweight from ages 12-17 its not fun but there is an end to it all when you want it back enough man. After peeping your journey I can tell you do. It'll come with time.

MojoMike36
12-20-08, 3:48 pm
Saturday -

Wheels
--Trained at The Kingsbury Club (where I work) because I didn't want to drive another town over in a straight up blizz.

Squats
W^135x6 on rep 7 my right knee got tremendously sore and I had to drop the weight! Walked it off.
240x10 (+5 lbs)
255x6 (+5 lbs)
275x5 (+5 lbs)
245x7 (last week was 255x4->x2 this week I hit complete failure after 7 so it was perfect)

Front Squats (NO MORE SMITH! Parallel or better every rep)
135x6->10 sec rest->155x8 (went too light initially)
175x8
195x4 (ONLY 5 pounds short of my smith F.S. weight! Hit parallels or lower on ever rep)

Walking BB Lunges
135x10 yards
135x20

Removed: Straight Leg Deadlifts
My lower back is sore from shoveling snow and this weeks deadlits. No need to over do it when I'm in my prime.

Added: Cybex Hamstring Curls
110x13->70x6
110x13

Spin Bike:
High resistance 2 minutes forwards 2 minutes backwards


Reflection: I hit my marks on squats as usual. Up 5 pounds on everything. My form was also much better this week. I was hitting parallel or better every set. I also experimented with a much wider stance on front squats which I felt paid great dividends. my tear drops feel much more gassed than usual. Perfect session even though I wasn't at my ideal gym.

Legs are gassed. Left the gym with a huge pump. I look like I have fat kid legs when I wear shorts now and I love it. My frame is getting into great proportion. my quads are wider than my waist. It makes a putting on pants a total squeeze but its good stuff.

Can't waist to slam the hammer strengths tomorrow at Gold's

Psycho77
12-21-08, 1:07 am
Mike, your really working your butt off and getting great progress doing it. Solid wheels day brother. Must feel good to not fit into your old pants again. Either buy new ones, or like me, get some specially tailored.

And can you do me a small favor?










.................................................. ................................................
slow down a bit so I can get some gap between you me lol. At the rate your going, your gonna over take me before 2010.

MojoMike36
12-21-08, 1:04 pm
Mike, your really working your butt off and getting great progress doing it. Solid wheels day brother. Must feel good to not fit into your old pants again. Either buy new ones, or like me, get some specially tailored.

And can you do me a small favor?










.................................................. ................................................
slow down a bit so I can get some gap between you me lol. At the rate your going, your gonna over take me before 2010.

haha no slowing down man! I got a lot of ground to make up. The other 20 somethings I'll be competing against will have years upon years upon years of lifting.

Sunday -
--Worked @ 9:30 before work. No time to hit brachs in between sets. Had super short rests so I could squeeze in the full workout. I probably only rested a maximum of 45 seconds to a minute between sets so my numbers tapered off at the on chest press.

Chest B Week

H.S. Incline Chest Press (wider grip than usual to cushion tri's)
W^90x15
185x11 (+5 lbs +2 reps)
215x6 (+5 lbs +2 reps)
205x8(+2 reps)->180x4 SuperSet w/ Incline Flies 30sx14! DAS PUMPPP!

H.S. Chest Press (wider grip that usual to cushion tri's)
220x8 (can't gauge)
240x3(mark)->200x4
200x7->3 sec rest->200x2 (totally gassed after this, chest was begging for mercy)
200x6->175x7 (light finisher set)

Incline Flies (quick rests better form)
35sx7(New)->15 sec rest->30sx9
30sx9 SuperSet w/ Decline Flies 30x6

Cable Crossovers (quick rests better form)
25sx8->20x6
20x12 (insanely slow negatives on reps 8-12)

Reflection: Nailed it even though I lifted earlier than usual. My form was much better on HS incline. I went much deeper than before with a wider grip. I did tons of stretching and flexing between sets to amp up my pump which I know makes me looks like an attention whore to others but its definitely helping with growth.

Psycho77
12-21-08, 9:39 pm
Some chest day Mike.

Strong strong pressing bro. Short rests keep the wo intensity way up.

shizz702
12-21-08, 9:44 pm
Mike my man you are killing it in here!

MojoMike36
12-22-08, 5:32 pm
Some chest day Mike.

Strong strong pressing bro. Short rests keep the wo intensity way up.

You're one to talk! Your volume on your journey is outta this world. I don't know how you keep up with it. My chest is definitely coming along nicely. Still never going to compare to my wheels but a chest is a chest.


Mike my man you are killing it in here!

It was a good chest day. I'm dying to put three pies a side on the hammer strengths. I know I'm going to keep up the with the addition of 5 pounds on virtually everything as usual. Next week its barbell chest week and I'm feeling like I'm going to murder it just like last A week. I'll probably do flat BP first since I've been hitting incline first week after week after week after week. Then probably do the same for next B week as well with HS chest press.


I got accepted to Colby-Sawyer and Keene State today. Both are my safety colleges and I'm pleased to know I didn't over shoot. I applied to 9 and my first choice is Hobart. They have the greatest weight room EVER! EVER EVER EVER! EVER! Not to mention two on campus and they're a small school! Amazing.

Monday - Rest, Cardio 45 minutes Recumbent bike while playing some Socom on my PS3.
-I've been eating like a sumo wrestler to keep up with the all the snow shoveling I've been doing. So many delicious carb heavy meals too.

Yesterday while no one was coming into the gym at work I made a snowman that was over 7 feet tall. No joke. The bottom ball I packed as hard as I could. I tried to turn it into a strongman workout. I can estimate the bottom ball was over 400 pounds of solid snow. It took me an hour just to make that one alone. It was damn hard rolling it at the end. It was nice idea because it was a push and lower back exercise. Totally something worth doing again for the sweat. My bosses came in the company party later and were raving about it. Its gonna be there til March I bet. Its gigantic.

Then later on at the company party I had a few glasses of $200 a bottle whiskey while playing digital golf with the fellas in the Golf Pods. Tasted so good. Only 3 glasses cause I was drivin home in blizzard conditions. My bosses were hammered and totally fun to hang out with. They are some beautiful ladies. Oh and I won the tacky sweater competition. No word on what the prise is yet.

There was a buffet at the party so I ate like a king. People were saying "oh my god you're gonna eat all that?" that was just course one!

MojoMike36
12-22-08, 9:43 pm
Weighed in at 180.1 this afternoon.

Granted some is afternoon water bloat I'd estimate I'm at a solid 178-179 right now. Happy happy happy.

Psycho77
12-23-08, 9:56 am
Christmas is really going to be grand for you Mike.

Nothing but envy here my friend. That last workout you did is fantastic. Then you made that 7 foot snowman......always wanted to do that. Then a party with girls and lots of food. Would have been better if the girls were covered in food but hey...can't have it all.

Congrats on getting accepted!

MojoMike36
12-23-08, 4:35 pm
Christmas is really going to be grand for you Mike.

Nothing but envy here my friend. That last workout you did is fantastic. Then you made that 7 foot snowman......always wanted to do that. Then a party with girls and lots of food. Would have been better if the girls were covered in food but hey...can't have it all.

Congrats on getting accepted!

Thanks a ton. Thanks for stopping by. The snowman is the talk of the gym. Getting me all sorts of notoriety. Right now I'm getting myself revved up with some videos for my 325x4 dead session coming up.

Firedrake
12-23-08, 8:53 pm
DO you at least have a picture of the snowman? I haven't been around enough snow to make a snowman in at least 30 years!

I have a question, though, on the HS incline press: I'm having real trouble making any progress, and I wonder if I have the seat at the right level (it feels like it's hitting my front delts rather then the chest) or the grip too wide.

Any suggestions?

Congrats on the scotch -- I love good single malt, but haven't been drinking much (any!) of mine lately because of my diet!

MojoMike36
12-23-08, 11:28 pm
DO you at least have a picture of the snowman? I haven't been around enough snow to make a snowman in at least 30 years!

I have a question, though, on the HS incline press: I'm having real trouble making any progress, and I wonder if I have the seat at the right level (it feels like it's hitting my front delts rather then the chest) or the grip too wide.

Any suggestions?

Congrats on the scotch -- I love good single malt, but haven't been drinking much (any!) of mine lately because of my diet!

Sounds right! Drop the seat. @ 5'11 I usually put the seat on level 4 and the levers on level 4 as well. I go to just barely before actually tapping the levers on the rest with my ROM. I try not to bounce cause it definitely helps too much in my opinion.

MojoMike36
12-24-08, 12:00 am
Tuesday -
Back and Calves
---Ran into my buddy Max who weeks ago was telling me he was ready to begin training with me and told me he was in it for the long run. This lasted all of one leg session. He told me he couldn't walk for a week and that I was too hardcore. lol.
--So I ran into him by accident at the gym. He training back too. I invited him to deadlift but he said no. As well to T-bar rows. He did grab the 225 and try to pick it up with awful form and then he said "ehh that hurt my back" He didn't even get it off the ground.
-What a puss.

Added changed and developed my routine further tonight.


Deadlifts
W^135x7
W^225x8
325x5 (+5 lbs +1 rep) NAILED IT WITH FANTASTIC FORM! Straight reps no rest between reps. It totally gassed me.
315x7 (+1 rep)
315x6->225x7
300x9 (Back off finisher. Perfect mass set)

Seated Cable Rows
90x12 (+5 lbs)
95x10 (New!)
95x10 (New!)

Wide Grip Lat Pulldown
85x9 (+5 lbs)
80x8->5 sec rest->80x5 (dropped to improve form)
90x3 (mark)
80x8 (dropped to improve form)
Note: I discovered on my second set I was leaning back a little too much in an effort to add more weight and hit my targets. I figure theres no sense in cheating if I'm working my ass off anyways.

Added:Neutral Grip Pullups
BWx12
BWx10

Removed: Rear Lat Pulldowns

Added: BB Rows
135x13
145x9
145x11 (New weights w/ FLAWLESS form)
150x11 SuperSet w/ Light Shrugsx12 (same as above set)
Note: I am extremely excited about this. I can go so heavy and its only the third time I've done BB rows. I was low and tight. My form was perfect and everything felt amazing even with a relatively "used up" back.

Seated Calves:
55x20 left foot SuperSet w/ 55x20 right foot SuperSet w/ 55x20 left foot SuperSet w/ 55x20 right foot
65x20 left foot SuperSet w/ 65x20 right foot SuperSet w/ 65x20 left foot Superset w/ 65x20 right foot
70x20 right foot SuperSet w/e 70x20 left foot SuperSet w/ 70x20 right foot SuperSet w/ 70x20 left foot
70x15 right foot SuperSet w/ 70x15 left foot
Note: Growth anyone? This was amazing. Had an awesome calf pump. Could see veins galore.


Reflection: Nailed it. I get the impression that its harder to add new weight to cable rows than any other exercise I do. By rep 6 on the first set I was thinking "Oh hell no" and then I kicked myself in the ass and finished with perfect form. I don't know how I did it but my lats are so freakin sore right now. Through out the whole workout I kept telling myself this mantra "thick as a brick, wide as a house" before sets. Its kinda like an empowering expression and it has a good wring to it.

MojoMike36
12-25-08, 12:50 am
Wednesday - Holiday Workout
--Decided to hit Delts, Triceps, and Biceps to cover all my bases for the holidays so I can get a good two days rest while here in Upstate New York visiting family. I just got in 20 minutes ago after a 6.5 hour drive. I squeezed my workout in my regular gym before I left.

BB Warm up
Upright Rows 65x10 SuperSet Shoulder Press 65x10 SuperSet Upright Rows 65x10 SuperSet Shoulder Press 65x10

H.S. Shoulder Press
195x9 (+5 lbs + 5 reps!!!)
195x8 (+5 lbs + 4 reps!!!)
200x9 (+10 lbs + 5 reps!!!)
200x6->200x1->180x1 (+10 lbs + 2 reps)
Note: This was unbelievable.

Side Laterals
25sx19 (+5 lbs Ė 1 rep)
30sx12->5 forward & back rotations (5 lbs + 1 rep!!!)

Behind the Back Cable Side Laterals
15x5 (New)
10x12 (+5 reps)
10x15 (+7 reps)
10x12 (+ 5 reps) SuperSet w/ 25sx9 Leaning laterals

Close Grip Bench Press
W^135x9
150x12 (+5 lbs + 1 rep)
170x7 (+5 lbs + 1 rep)
165x9 (+ 4 reps)

Triceps Dips
BWx13 (+1 rep)
BWx14 (+2 reps)

DB Curls
30sx30 (+5 lbs +4 reps)
35sx30 (+10 lbs +4 reps)
35sx30 (+10 lbs +4 reps)

Reflection: Christmas came early and I guess I was filled with the holiday spirit after dropping $180 ($20 short of two weeks salary) on gifts. That was a first but giving is something I need to learn deal with in these proportions. That and I also want to see my family actually USE my damn presents. So I hit up Northface and got some great gifts.

The 35s on curls felt like toothpicks, even after indirect work on backday yesterday. The weight and rep increase on the HS Shoulder Press was unbelievable. I nailed it for the second week in a row in just my second time doing CGBP. What the future holds excites me right now.

shizz702
12-25-08, 1:19 pm
Nice work Mike, getting stronger every workout! Have a good holiday bro.

Psycho77
12-25-08, 7:04 pm
Damn Mike, you're really tearing shit up!

Grats on the increases and progress. You're definitely going to end the year with a high note. Just be careful when pushing the limits bro, don't want to pop something or get injured. Believe me, it sucks!

MojoMike36
12-25-08, 9:11 pm
Nice work Mike, getting stronger every workout! Have a good holiday bro.

Thanks alot!

Damn Mike, you're really tearing shit up!

Grats on the increases and progress. You're definitely going to end the year with a high note. Just be careful when pushing the limits bro, don't want to pop something or get injured. Believe me, it sucks!

Yeah this holiday workout just blew my mind. Been eating tons of fat and totally carb*alicious for the past few weeks. Seems like the more calories I put in my body the more I'm able to gain in strength from week to week.
-----------------


What I ate today:
-6 Eggs w/ Kashi Go lean Crunch 1% milk
-1 really big panini (whole grain bread) w/ banana & 3-4 small cookies
-2.5 really big paninis (White bread. I ate these progressively over an hour)
-Turkey w/ Stuff, taters, and green beans (dark meat)
-Starburst and a Tootsie Roll

I'll cap it with some dark chocolate flourless cake in an hour and a probably then a casein shake w/ milk before bed.

Bulking is fun but I am eagerly counting the weeks til keto! I love getting shredded and fat loss. I'll be out of high school and only taking 2 courses at a local college so I'll have copious amounts of time for cardio and stretching along with plenty of time outside in the sun to make my body feel in its prime. Oh not to mention 30 hours a week of working at a local gym and my regular hours at a fitness center.

Psycho77
12-25-08, 11:07 pm
seems you have everything you need planned out perfectly. based on your progress, I can already tell your first cut will reveal quite a physique.

how long have you been lifting Mike?

MojoMike36
12-25-08, 11:29 pm
seems you have everything you need planned out perfectly. based on your progress, I can already tell your first cut will reveal quite a physique.

how long have you been lifting Mike?

6 months and 5 days. In a couple of weeks I'll total my lift increases since starting the program. It should be good to see it on paper. Just gotta keep my mojo goin and the sky is the limit.

Psycho77
12-25-08, 11:42 pm
6 months and 5 days. In a couple of weeks I'll total my lift increases since starting the program. It should be good to see it on paper. Just gotta keep my mojo goin and the sky is the limit.


6 months 5 days. Thats a lof of progress in that short a time. Awesome work bro. You're really built for this sport. You said it......."sky is the limit!"

MojoMike36
12-26-08, 12:00 am
6 months 5 days. Thats a lof of progress in that short a time. Awesome work bro. You're really built for this sport. You said it......."sky is the limit!"

It might be destiny. I still remember when I weighed 140 pounds and I was 8 repping 205 with good form my second time deadlifting in my basement. I knew I was going to go for it already.

Thanks for stopping by man! Happy holidays. Time for sleep and yet another blissful day of rest.

Psycho77
12-26-08, 10:02 am
It might be destiny. I still remember when I weighed 140 pounds and I was 8 repping 205 with good form my second time deadlifting in my basement. I knew I was going to go for it already.

Thanks for stopping by man! Happy holidays. Time for sleep and yet another blissful day of rest.


I wish you the best bro!

MojoMike36
12-26-08, 5:31 pm
Eaten thus far today:
-6 eggs w/ Kashi Go Lean Crunch (1% milk)
-2 Roy Rogers Burgers (lettuce mustard onions pickles)
-Banana & munched on dry Kashi Go Lean Crunch
-Tons of chicken w/ oil and garlic & more Kashi Go Lean Crunch

Kinda pisssed off I missed a real meal today in the car but considering I eat 7-8 times a day I'm not too worried.

Psycho77
12-26-08, 8:17 pm
Eaten thus far today:
-6 eggs w/ Kashi Go Lean Crunch (1% milk)
-2 Roy Rogers Burgers (lettuce mustard onions pickles)
-Banana & munched on dry Kashi Go Lean Crunch
-Tons of chicken w/ oil and garlic & more Kashi Go Lean Crunch

Kinda pisssed off I missed a real meal today in the car but considering I eat 7-8 times a day I'm not too worried.



thats a lot of chicken..lol.

keep eating big mike.

MojoMike36
12-27-08, 12:18 am
thats a lot of chicken..lol.

keep eating big mike.

Thanks for stopping by man!

Haha, I literally brought a huge frozen bag of chicken breasts to work and asked the chef marco to cook them up for me on the grill. The fitness club I work at has a pub with a great kitchen set up and tons of good food! I love work. That and $10 an hour pay starting pay is great stuff.

I sat around eating, watching sportscenter, foruming/surfing the web, and working my new 200 resistance gripper all day. It was a pretty quiet and fun. Its hardly real work.

I wanted to tie up some loose ends and hit brachs and traps which I was forced to skip this
week due to the holiday and time constraints.

Last two meals of the day were a 69 grams of Whey with 1% milk and a big fist full of almonds. Then Beef w/ Broccoli chinese food. Then 35ish grams of casein protein with milk.


Traps Day & Brachs

BB Shrugs
W^95x10
225x12 (+2 reps)
245x12 (+20 lbs +2 reps)
265x10 (+40 lbs)
285x11 (+60 lbs + 1 rep)
317x3->switched grips->317x2 (New!)

DB Shrugs
75sx14 (New)
85sx8 (+3 reps)
90sx10 (+5 lbs +5 reps)
90sx11 (+5 lbs +6 reps)

BB Reverse Curls
70x13 (-1 rep w/ better form)
90x9 (+2 reps)
80x10 (+3 reps)
80x12 (+5 reps)

Reflection: This session was just on the money. The BB shrugs were blowing my mind how strong I got. I was keeping my form strict and shrugging very high with my shoulders and getting compete contractions. I had an insane pump going. Wearing a tight waffle shirt that shows off my traps gets my mojo going when I can see them working in the mirror. I busted out my fractional plates on the last set for kicks. Part of the reason I went so big and succeeded was because tonight I lifted without fear. I read a quote by arnold over and over the other day and it really stuck with me. It was something about how the people that succeed in the gym are the ones that lift without fear. I think I've learned something from it.

Oh yeah and I saw my first visible striations in my traps on my front side. Looks killer watchin them work.

MojoMike36
12-27-08, 6:26 pm
Saturday

Wheels & Abdominals

BB Squats
W^45x20
W^135x10
245x10 (+5 lbs)
265x6 (+10 lbs)
250x6 (-5 lbs, legs were ruined after that 10 lbs addition)
245x7 (mark)
StripSet: 247x3->225x5->185x5->135x12

BB Front Squats
185x8 (+10 lbs)
187x5->10 sec rest->187x4 (legs gave out on my quick)
175x7 (-1 rep)
197x5 (+2 lbs +1 rep)
197x7 (+2 lbs +3 reps)

BB Walking Lunges
145x20 yards (+10 lbs +10 yards)
145x20 yards (+10 lbs)
155x20 yards (+20 lbs)

BB Straight Leg Deadlifts
W^135x8
230x9 (+5 lbs +2 reps)
232x8 (+7 lbs +1 rep)
235.5x7 (+9.5 lbs)
235.5x7 (+9.5 lbs)

Leg Raises
BWx24

Ball Crunches (Med ball held on forehead)
BWx30
BW+6x25
BW+18x20
BW+18x25

MojoMike36
12-27-08, 6:35 pm
Reflection: I renewed my contract at Gold's today after checking out our Planet Fitness. It was garbage and had a "Lunk" alarm that wasn't enforced but that attitude is enough for me.

I had a 5 minute conversation with this front desk employee. I didn't get her name but shes a fitness model and fitness competitor age 18 and totally GORGEOUS. Shes placed in top 3 several times but never one. Its amazing for her age. I've drooled over her watching her workout plenty discretely but it was amazing talking to her finally. She is like a brunette barbie doll. She's sponsored and has a website and modeling contract etc. I'll get the link from her. She gets paid by the hour to walk to hang out at the Arnold Classic too! I'm jealous. We talked about competing and I shared my aspiration for 2010. She was totally excited about it and willing to talk about competition experience and share advice. What a great resource!

I'll have to keep talking to her and maybe it'll go some where. I am older than her and she appears to be single. I also inquired about getting some hours behind the desk there after I leave high school at the end of this semester. My college coach says I HAVE to work 30 hours a week to justify the move.

I also got accepted to Endicott, another safety that I REALLY liked. I'll be able to ham it up with some of the more serious Medfield meat heads. A few of them went there to play football and get their education. So I'm on top of the world right now. I'm also out to go see Frost/Nixon.

Oh yeah, and I ran into some college age buddies in the gym who were shocked by the size I've put on since they last saw me. They also were impressed by the numbers I was squating and deading. I've planned to get a workout in with a guy who has also put on serious mass while at college named Marc. We're gonna do shoulders and traps on Wednesday.
Thanks in advance for stopping by.

shizz702
12-27-08, 7:12 pm
Looks like all is going well for you Mike! Just keep doing like you are doing and nothing but good should come of it. Looks like you got some really good prospects going with your training, schooling, and even with your personal life.

MojoMike36
12-27-08, 10:23 pm
Looks like all is going well for you Mike! Just keep doing like you are doing and nothing but good should come of it. Looks like you got some really good prospects going with your training, schooling, and even with your personal life.

Besides lifting its been a rough few months. Haven't had a friend to hang out with outside of the gym in a little over a month now and its pretty depressing. However the fact that I seem so capable of making new friends and really hitting it off makes me think it might be "them" and not me. My whole family always tells me I'm just too mature for high school kids since I'm a year older and I think it may actually be the case. Maybe they weren't just blowin smoke up my ass to make me feel better.

Thanks for stopping by Shizz.


Valkyrie was pretty good. Its too bad you can't rewrite history. Kinda depressing knowing how it will all end from the get go.

Psycho77
12-27-08, 11:30 pm
Things are going real well for you Mike. Your last wheels and abs workout was a real doozy. Legs were sure to be toast after all that. Wish ya the best of luck bro.

MojoMike36
12-28-08, 1:45 pm
Things are going real well for you Mike. Your last wheels and abs workout was a real doozy. Legs were sure to be toast after all that. Wish ya the best of luck bro.

Yeah it was great. I'm finding cycling workouts to be not as great or interesting as I had thought. I'm so gun ho to stick to this same leg workout for awhile that I'm definitely gonna. Its like THE perfect formula and my legs are really growing from it right now. I bought new pants a few weeks ago that gave me more leg room but I'm already making them look like emo skater pants. Damn it :) I guess.

MojoMike36
12-28-08, 8:05 pm
Sunday -

Chest and Brach Workout A

Warm Up: 5 minutes rowing machine and 20sx12 flies

BB Incline Bench Press
W^45x15
W^95x10
155x13 (+10 lbs +3 reps)
165x8 (+15 lbs)
165x8+1 forced (+15 lbs +1 forced rep)
170x5+1 forced (New)

BB Flat Bench Press
175x6+1 forced (+2 reps)
170x8 (+5 lbs +2 reps)
190x2+1 forced (New)

Dips
Bwx14 (+2 reps)
Bwx13 (+1 rep)
Bwx12 (mark)

DB Incline Bench Press
55sx5 (New)
50sx8 (New)

DB Incline Flies
30sx10 (-2 reps)
30sx8 (-1 rep)
35sx5(-2 reps)->30sx5(-4 reps)

Cable Crossovers
25sx9 (+1 rep)
30sx5 (New)->25sx7

Reflection: Presses went way up. Flies went down a few reps cause my chest was tired from adding DB Incline Press. My numbers are lame in the incline DB press. BB is just so much better for mass me yet I do feel more inner upper chest action on DBs so I'll do it again next week.

Lots of volume and lots of progress. Today was the first time I pressed more than my own body weight at any repetition. I had great form. In the past any time I made great leaps in weight I usually huge bad wobbling and shaking but it was smooth and steady.

I met this guy named Mike P. today. He's a sophmore at the college I'm attending at the end of this semester. Hes into history just like me. I've never seen him around before and hes totally into training. Hes about my size maybe bigger and totally on the same page with me about training. He can definitely lift heavier than me in some exercises but training with him will catch me right up. He does his squats and hes open to doing deads. I shared with him my aspiration to compete and such and he said he hadn't ruled that kind of thing out. I asked him if he wanted to be training partners and it looks like thats gonna happen. Finally a partner to slam iron with. Its not gonna be a partner I shoot the shit with but really go for it with. Intensity and no jokes but today I couldn't help myself from doing it a bit to get to know him.

Also I got that fitness girl's name. Its Courtney. We talked some more and it was a good conversation. Apparently she has dated a guy I know. Maybe asking her out in the future is a good idea. We'll see. I'll be making my move most likely when I get a job at the gym so I can get to know her better first and get more work. We'll see what happens. She says her web page should be up in a few days and I'll throw the link up so you guys can see what shes all about.

Good day!

MojoMike36
12-28-08, 9:26 pm
Fists In Cable Hammer Curls
35x7->57.5x13
65x14 (+6 reps)
72.5x10 (+4 reps)
72.5x10 (+4 reps)
72.5x13 (+4 reps)
80x10 (BIG New)
80x12 (BIGGER New)
Note: These were great to do in between chest sets. My form was much better than last times. No back pull and my elbows weren't pulling out wide to cheat. This was an amazing forearm pump.

MojoMike36
12-28-08, 10:18 pm
This is my new routine layout.

The master plan:
Sunday:
Chest and Forearm A Workout
-Flat Bench Press x4
-Incline Bench Press x4
-Dips x3
-Incline Flies x3
-High Cable Crossovers x3
-BB Reverse Curls x4

Chest and Forearm B Workout
-H.S. Incline Chest Press x4
-H.S. Chest Press x4
-Dips x3
-Incline Flies x3
-Low Cable Crossovers x3
-Cable Hammer Curls x4

Monday: Off

Tuesday:
Back and Calves A (width)
-Deadlifts x4
-Neutral CG Lat Pulldown x3
-BB Rows x3
-Neutral Grip Pullups x3
-Leg Press Calf x3
-Standing Calf x3

Back and Calves B (thickness)
-Deadlifts x4
-Wide Grip Lat Pulldown x3
-BB Rows x3
-Seated Cable Rows x4
-Seated Calf x3
-Donkey Calf x3

Wednesday:
Delts + Trap A Workout
-Standing Military Press x 4
-DB Side laterals x3
-Cable Behind the Back Laterals x3
-DB Rear Delt Rows x4
-BB Shrugs x4
-DB Shrugs x3

Delts + Trap B Workout
-H.S. Shoulder Press x4
-DB Side Laterals x4
-BB Upright Row x3
-Bent Over Rear Delt Flies x4
-BB BtB Shrugs x3
-DB Shrugs x4

Thursday:
Tricep and Bicep A Workout
-Skullcrushers x4
-Close Grip Bench Press x4
-BB Preacher Curls x4
-DB Hammer Curls x3

Tricep and Bicep B Workout
-Incline Close Grip Bench Press x4
-Skullcrushers x4
-Straight Leg Dips x3
-BB Curls x4
-DB Curls x3

Friday: OFF

Saturday:
(Only One Leg Cycle)
-Squats x4
-Front Squats x4
-Walking Lunges x3
-Straight Leg Deadlift x4

A week Abs-
-Decline Crunches x3
-Ball Crunches x4
-BB Oblique Twists x3

B week Abs-
-Leg-Hip Raises x4
-Ball Crunches x3
-BB Oblique Twists x3

MojoMike36
12-29-08, 1:37 pm
Quads & Hams feel really dead. Talking about some serious DOMS. I'm gonna stick with some Stiff Leg deads on Tuesday and let my quads take a rest. They're doing enough as it is.

Today is a rest day. I'll be going to the gym to train my mom and dad in a little bit. I'll hit some stairmaster or something for awhile.

I just used up the last of my left over gift money on supps. I can't say what because they're not animal products. I went with some very popular and pricey NO supp, Ester C, and some Cake Batter flavored protein powder. YUM. I can't wait to get this NO supp in my system tomorrow.

Firedrake
12-29-08, 6:01 pm
Looks like a good plan -- we'll all be watching to see how it works!

MojoMike36
12-29-08, 6:12 pm
Looks like a good plan -- we'll all be watching to see how it works!

Well I've basically been doing that program. Right after the second week I modified it without really calling it out on the journey. My new partner Mikey P. and I are gonna rock it baby. I just found out hes 21 too. Oh yes.

shizz702
12-29-08, 6:37 pm
Looks like a serious routine you got laid out there Mike, give it hell and milk it for all it's worth!

MojoMike36
12-29-08, 9:17 pm
Looks like a serious routine you got laid out there Mike, give it hell and milk it for all it's worth!

I am man! I'm just blown away by the fact that I added 30 lbs to my incline in 3 weeks time right now. My chest is killin me right now but my chest is really growin right now. In a few weeks I'll total my lift increase numbers. I already know its gonna be absurd. Also I'm gonna get some new pics up.

Recently I've decided if I'm gonna compete cutting at 200 is a waste of time. I'm gonna bulk to 210-215 maybe bigger (I'm staying leaner that expected) and then cut. I know this going to take me awhile but I should have time to bulk and cut again in time for a 2010 competition. Its all coming together just you guys have been saying.

This routine is taking its toll on me for sure. I've been sleeping and napping all day since I did my cardio. I'm not feeling overtrained but I'm doing all I can to let my CNS rest all it wants.

Eaten so far today:
-6 eggs with 3 pieces of white toast and 1 banana
-3 Paninies w/ Tortilla chips and 4 big spoon fulls of cookie dough
-2 Scoops of Cake Batter muscle milk w/ 16oz. of !% milk and 1 Panini
-6 eggs
-Steak tips w/ taters and green beans and 4 homemade cookies
----I'll finish the day with:
-6 Eggs
-Casein shake

This a good example of how I eat most days. The great part is I've been eating like this (minus the cookies) for weeks and putting on quality clean mass. 8 big meals baby. Too many calories to give a damn.

(Im on a mac and I can't figure out how to bold this crap so whatever)
Monday -
Rest, 8 minutes of Stairmaster at level 8 -> 7 minutes of rowing machine (fast paced)
---I did all this with my mom after I had my pretty intense training session. I had her doin squats, leg press, BB shrugs, rear delt rows, straight leg deadlift, tricep pushdown, lat pulldown, and pull throughs. I had her on circuiting between two exercises the whole time. Shes really a good lifter. Shes who I caught the fitness bug from as a youngin. She used to spin, lift, run, swim, and do group exercises when she was younger but has gotten a lil softer since then.

Psycho77
12-30-08, 5:09 am
6 months and already thinking of competing. Your a freak Mike. Loving that volume of food your eating......grow my friend.

MojoMike36
12-30-08, 1:24 pm
6 months and already thinking of competing. Your a freak Mike. Loving that volume of food your eating......grow my friend.

Thanks Psycho! I'm tryin to get freaky. My diet has to be this big to keep up with 5 days a week of training man. Its been a natural progression to getting to that size of appetite. Since I've been training 5 days a week I'm hungry all day even right after eating.

Time to go deadlift 330x5 baby! Light weight. I can't freakin wait to do more BB rows today too.

MojoMike36
12-30-08, 5:44 pm
Tuesday -

Back & Calves A

Deadlifts
W^95x12
W^135x12
340x6 (+15 lbs +1 rep)
330x6 (+5 lbs +1 rep)
315x1->225x14 (Pump set)
245x12 (Pump set)

BB Rows
W^45x12
155x13 (+20 lbs)
160x9 (+15 lbs)
175x8 (+30 lbs -1 rep)

Neutral-CG Lat Pulldown
85x13 (+15 lbs -1 rep)
100x8 (+20 lbs -1 rep)->5 sec rest->100x7 (+20 lbs -2 reps)->5 sec rest->100x6 (+20 lbs -3 reps)
100x9 (+20 lbs)->5 sec rest->100x6 (+20 lbs -3 reps)->100x10 (+20 lbs +1 rep)

Neutral Grip Pullups
BW+10x6 (+10 lbs -6 reps)
BW+10x6 (+10 lbs -6 reps)->BWx4
BW+10x6 (+10 lbs -6 reps)->BWx2

Removed: Standing Calves
-Some guy monopolized the machine and I was getting impatient.

Added: BB Curls
70x13 (New)

Added: BtB Wrist Curls
65x20
65x20
65x17
70x20

Added: Seated Calves (Toes inward today)
Right 80x20 SuperSet w/ Left 80x20 SuperSet w/ Right 80x20 SuperSet w/ Left 80x20
Right 80x20 SuperSet w/ Left 80x20 SuperSet w/ Right 80x20 SuperSet w/ Left 80x20
Right 80x20 SuperSet w/ Left 80x20 SuperSet w/ Right 80x20 SuperSet w/ Left 80x20
(All sets are +10 lbs +5 reps)

Leg Press Calves
Right 100x20 SuperSet w/ Left 100x20 SuperSet w/ Right 100x20 SuperSet w/ Left 100x20
Right 100x20 SuperSet w/ Left 100x20 SuperSet w/ Right 100x20 SuperSet w/ Left 100x20
Right 100x20 SuperSet w/ Left 100x20 SuperSet w/ Right 100x20 SuperSet w/ Left 100x20
(All are new weight. Will be able to compare two weeks from now)



Reflection: Today was epic. This needs a long reflection. I got a lot on my mind about the session.

Somehow I managed to miscount the weight for my deads set before hand. So I managed to add 15 lbs and 1 rep without realizing during the actual lift.

A nice kid I know from high school named AJ came over after the first heavy set while I was sitting on the bar breathing heavy and he said, "You know everyone just stopped to watch you do that? I was amazing dude. You playing lax this year?" I used my usual response for AJ and said, "Its only the central nervous system adapting, it just takes time and effort." If felt good to be noticed.

I'm thinkin about switchin to Sumo Style Deads next week. To break up the monotony and get my legs more involved. I'm clay, mold me Psycho and Shizz. I'm gonna practice my form in the basement a bit and would love any pointers from you guys.

Today I noticed my calves are growing from this new left then right then left then right approach. You guys should give it a shot. I swear I've added 1/2 an inch in two weeks time.

Firedrake
12-30-08, 6:03 pm
Day-umn, Mojo -- that was a nice workout! You're definitely progressing!

MojoMike36
12-30-08, 8:58 pm
Thanks!

More stuff today -

Cardio
40 Minutes stairmaster level 8
7 minutes backwards pedaling on spin bike

Seated BB Oblique Twists
Barx13 Left SuperSet w/ Barx13 Right
Barx13 Left SuperSet w/ Barx13 Right
Barx13 Left SuperSet w/ Barx13 Right

Leg-Hip Raises
BWx24

Star-Trac Abdominal Machine
70x30
80x20
80x20

Fun & Relaxation
10 Minutes Steam room

Reflection: I thought I was gonna ride the couch the rest of today after my back workout but I felt a little bit energetic and antzy after I ate. I'm getting a little stir crazy since I'm on vacation and spending a lot of time around home. No work tomorrow because of the New Year. Sweet.

__________________________________________________ _________________

Eaten today:
-6 eggs and 5 homemade cookies
-6 turkey meatballs with whole grain/flax pasta
-2 scoops whey w/ water, NO shotgun, and a Powerade
-4 meatballs turkey meatballs with whole grain/flax pasta and 2 scoops of muscle milk
-6 eggs
-Steak and green beans
and I'll finish the night with:
-3 eggs
-Casein shake

I weighed in today. 186! I'm up 16 pounds. I don't look like I've put on much fat at all. I am looking a little bloated from all the carbs, sugar, and salt I've been eating. After the new year its back to clean eating and I'll dry out quick with a little extra cardio. Hence the extensive workouts today. If I'm gaining that much I'm no where near overtraining. Also, regardless of the slight bloat my legs look positively shredded.

Psycho77
12-30-08, 9:23 pm
You are just crazy Mike doing all those exercises and eating all that grub. That back and calve workout is awesome, I can see why people would stop, watch and get inspired.

Remember to take a break every 3 months or sooner if you feel like your about to burn out. I missed that part and ended up working out 9 months with no breaks and deloads.

I got all restless after reading that spectacle you did and decided to do legs today. Gonna hit it with my training bud at a new gym (the usual one is closed). I will try that calve thing that you mentioned, you know me, I will do anything to get my calves to grow and grow.

MojoMike36
12-30-08, 9:34 pm
You are just crazy Mike doing all those exercises and eating all that grub. That back and calve workout is awesome, I can see why people would stop, watch and get inspired.

Remember to take a break every 3 months or sooner if you feel like your about to burn out. I missed that part and ended up working out 9 months with no breaks and deloads.

I got all restless after reading that spectacle you did and decided to do legs today. Gonna hit it with my training bud at a new gym (the usual one is closed). I will try that calve thing that you mentioned, you know me, I will do anything to get my calves to grow and grow.

Hahah dude it fucking kills. I had some serious calf veins goin on today and I swear by normal people standards my calves are already too big when they're pumped. I lucked out and got long calves with good insertion points, unfortunately no such luck on the biceps. Short heads with tons of peak and only average length.

Its bound to grow your calves man because what is it like, 12 sets for each calf? Yeah try not to grow from that. By doing it one foot at a time back and forth non stop you can just save loads of time that you woulda spent just recovering between sets.

I actually used to do more volume than I presently do. So this is like a 5 day a week walk in the park. The first 5 months of my bulk I didn't give a damn about fat gain so I ate every 2 hours and ate a total of half a jar a peanut butter a day between meals. So this is almost less food that before. The Lamies that came before me were all big burly French-Canadian farmers, my grandfather was a gymnist, my dad was a complete muscle head, and my mom is a pretty good athlete so I'm really thinking my body wants to get bigger instead of sit around at 160 like most people's do. Having said all that I still think using genetics as an excuse is bullshit. lol.

shizz702
12-30-08, 9:54 pm
Alright mike you got 315 off the floor, now it's time for 365! I want to see 325 next session!

MojoMike36
12-30-08, 10:23 pm
Alright mike you got 315 off the floor, now it's time for 365! I want to see 325 next session!

Bro I did 340x6!

shizz702
12-30-08, 10:25 pm
Bro I did 340x6!

lol I don't know how the fuck I missed that! For some reason I just looked right at the 315x1.

lol anyways strong pulling bro, 365 is right around the corner and undoubtedly you will hit the big 405 soon!

MojoMike36
12-30-08, 10:30 pm
lol I don't know how the fuck I missed that! For some reason I just looked right at the 315x1.

lol anyways strong pulling bro, 365 is right around the corner and undoubtedly you will hit the big 405 soon!

Yes yes. What do you think of doing sumos for awhile tho? I'm concerned my form is a little bit lame because I'm not able use as much leg in the pull at 340. From what I understand sumo style hit legs more and will lead to better form.

MojoMike36
12-31-08, 9:31 pm
Wednesday -

Delts & Traps Workout A

Straight Leg Standing BB Shoulder Press
W^45x10
110x10 (+5 lbs +1 rep) +2 Fullbody reps
120x6 (+15 lbs -4 reps) +2 Fullbody reps
115x6 (+10 lbs -4 reps)->5 sec rest->115x2
115x6 (+10 lbs -4 reps) SuperSet w/ Standing BB Behind Neck Press 95x7

Front Raises
35sx26 (+5 lbs +12 reps)
35sx30 (+5 lbs +16 reps)

Standing DB Side Laterals *One arm at a time*
30sx9 (-3 reps)
25sx18 (-1 rep)
25sx18 (-1 rep)
Note: Numbers were lower because I corrected my form. I read Giant Killer's form tips for form. My form was flawless and helped me get a crazy pump going. Arms only a slight bend and i had my pinkies up and thumbs down like I was pouring water.

Leaning DB Side Laterals *One arm at a time*
25x20 (+8 reps)

Upright Rows
105x13 (+10 lbs +3 reps)
115x8 (+20 lbs -2 reps)->5 sec rest->115x4 SuperSet w/ Leaning DB Laterals 25x12
115x14 (+20 lbs +4 reps)

Bent Over DB Rear Delt Flies *reworked form, straighter arm*
20sx13 (New)
30sx12 (New)
30sx14 (New)

BB Shrugs
W^225x8
280x10 (-5 lbs -1 rep) *Stricter form, didn't cheat w/ legs*
300x6 (+15 lbs -5 reps)->5 sec rest->300x4

DB Shrugs
100sx8 (+10 lbs -1 rep)
100sx10 (+10 lbs +1 rep)
100sx8 (+10 lbs -1 rep)

Reflection: Tons of progress and great intensity.

Tonight while I was taking weights off the bar after the 300 shrug set the bar flipped off the rack. The rack is very wide and still it flipped. I was shocked and this guy Dave, who I gave a spot to earlier, helped me fix the bar. Turns out he was a great guy. Grew up in Millis MA, moved to Frisco CA and was visting family. He was really impressed with my build and shocked that I have only been training for 6 months. I shared my aspiration for 2010 and he gave me some bones (or pounded it depending on your preference). I told him I used to be really chubby as a teen and he said he used to weight 260 and now he weights 190. I gave him some bones. It was a nice little interchange with a random.

MojoMike36
12-31-08, 11:06 pm
Eaten today:
4 Cookies and 1% milk(at 3 am)
6 eggs and 4 cookies w/1% milk (lol)
6 eggs and whole grain pasta
2 Scoops Whey and NO shotgun
3 Scoops Muscle Milk w/ 1% milk
2 Panini Sandwiches and too much cookie dough (told my mom not to make it!)
2 Scoops Muscle Milk w/ 1% milk
and I'm going to end the day with:
Casein Shake

woke up late today and was busy with doc appointment and errands later on so I had to make a few meals shakes. No big deal with me. I used to work in a local gourmet bakery. I used to make tons of stuff that I wasn't supposed to as a "jack of all trades guy" but the head chef Seth loved teaching me. I know how to make the best cookies you've ever eaten. I taught my mom how to make them just like we do in the bakery too. They're fluffy, soft, moist, and dry. So much flavor and they're good enough to sell in stores! I told my mom not to make anymore! I can't keep my hands off them but I'm going to clean my diet up completely tomorrow.

Psycho77
01-01-09, 9:50 am
Good thing that bar didn't whip around and hit you on the head or something. Take care next time bro.

That said. Awesome workout and eating Mike. You will definitely grow with that formula. Have to be on my toes, your gonna be breathing down my neck soon.

MojoMike36
01-01-09, 4:33 pm
Good thing that bar didn't whip around and hit you on the head or something. Take care next time bro.

That said. Awesome workout and eating Mike. You will definitely grow with that formula. Have to be on my toes, your gonna be breathing down my neck soon.

Thats exactly what I thought! Thank god man, if the weight rack was in another position and I hadn't had to turn around and move away to rack the weight I may not be here right now.

Weighed in 184.8 down a little but I'm eating my ass off so I can't complain. Theres no question I'm growing.

MojoMike36
01-01-09, 5:36 pm
Thursday -

Python Day
-Didn't stick to the plan today. It was worth it.
-Tried bouncing back and forth from Triceps to Biceps and back etc. to get more rest.

Incline BB CGBP *all new*
W^45x12
155x5
145x9 SuperSet w/ Incline Flies 25sx14
145x6+3 barely assisted reps SuperSet w/ Incline Flies 30sx10
135x8 (quick rest prior so I farted out early)
Note: I did this to bring up my Upper Inner pecs. I definitely felt it there and it was perfect. This was my first time trying it and it was definitely a new shock. Loved it.

Flat BB CGBP
185x3 (+15 lbs -4 reps)+2 assisted reps


BB Preacher Curls *Assisted positives and solo slowmotion negatives
55x12 (+2 reps)
*65x8(+10 lbs -4 reps)+6 +/-
*65x8(+10 lbs -4 reps)+4 +/-
*65x8(+10 lbs -4 reps)+4 +/-

Skullcrushers
W^30x22
85x3+5 medium assisted reps (+20 lbs -3 reps)
65x10 (+5 lbs -3 reps)
65x11 (+5 lbs -2 reps)

Cable Preacher Curls (#s don't reflect actual weight well @ all) *all new*
25x8+10 self assisted reps
15x12+6 self assisted reps
15x12+8 self assisted reps

Bent-over Cable Triceps Extension *all new*
40x18
60x4->50x10

Electric Chair Curls
25sx20 (mark)+10 assisted reps
25sx16 (-4 reps)->20sx4+4 assisted reps
Note: Not worried about the loss on reps there. My form was better and my arms were ridiculously pumped.

One Arm DB Skullcrushers
20x12
25x7+5 assisted reps

Reflection:
-Doing the assisted BB Preacher Curls was insane. I was assisted repping it until utter and complete failure. I have never had such a good pump in my life. I'm definitely going to do it again. My shirt sleeves were skin tight around my arms and I was wearing an a shirt that I'm practically swimming in! I'm not even much of an arms oriented guy but today was just out of this world.

-Incline CGBP was a fun new exercise.

-My arms are already sore as hell. Such an amazing pump day. Forced Positives and slow motion negatives after solo failure is one of the best techniques I've ever tried in the gym.

-**I've begun to lift fearlessly in the gym. Being defeated is never a failure only a step towards shaking that same weight like a rattle. This is why I made a 15 lb jump in flat CGBP this week. I look forward to hitting that same weight for 6-7 reps next week. I've also begun to love the glorious feeling of pushing it past my comfort threshold. I love it. I'm really enjoying it rather than dreading it. This makes me really love new exercises and new weights. I don't avoid anything.

This fearless attitude grew in me after I read this quote over and over.
"Probably the biggest difference between the champions I've known over the years and the guys who always stay at the beginner's level is their ability to concertrate, to push themselves hard with each set and to train without fear."
-The one they call "Arnold"

That quote is very inspiring and worth memorizing. I've really taken it to heart and begun to adjust my training style. I've learned to zone in. Ignore everything and everyone. To enjoy the thrill of completely leaving it all on one set and to deny myself to the option of quitting.

I went to bed thinking "I joined on 8/08. Maybe it was prophetic that I started on such a significant Animal date." It led me to dream something really strange.
I've been dreaming very vividly lately. Last night I had a dream that my journey was over flowing with readers and comments. I dreamed I was "called out" by Animal Rep. I dreamed that I received a commendation from the website. I dreamed I was a professional and I had a massive physique.



Thanks for stopping by in advance fellas.

MojoMike36
01-01-09, 9:39 pm
Additional Thursday -

Cardio:
1:05 on Cybex Recumbent Bike @ home
--Burned 500 some odd calories.

MojoMike36
01-01-09, 10:08 pm
Eaten Today:

-Steak, Whole Grain/Flax Pasta, and Cookie Dough
-NO Shotgun and 2 scoops muscle milk (mixed in 1% milk)
-2 Paninies, banana, and 2 scoops muscle milk (mixed in 1% milk)
-2 Big pieces of Chicken Parm, Broccoli, and a piece of bread
-6 eggs & 3 glasses of OJ
and I'll finish the day w/:
-Casein Shake

Ate plenty but since I woke up so late today I missed a meal.

Carpe Diem P.T
01-01-09, 10:30 pm
good quality foods there. glad to see its all going so well for you

MojoMike36
01-02-09, 12:53 am
good quality foods there. glad to see its all going so well for you

Thanks man. Lifts are going way up. I'm very pleased with the progress I've made. I've broken through that "beginner stage" especially numbers wise. besides bench press and squats, I haven't seen anyone lift more than me in awhile with the exception of two or three serious lifters.

And believe you me, I won't let myself be out done on squats and bench much longer.

This one guy I know named Chris who is a personal trainer T-bar rows I think 5 pies with fantastic form for high reps with good form. God damn its impressive.

Pizzalamp
01-02-09, 11:04 pm
im subbd for this
good looking diet and that chest workout looked solid

MojoMike36
01-03-09, 12:13 am
im subbd for this
good looking diet and that chest workout looked solid

Good to have you aboard brotha.

Friday -
Off

Cardio:
-10 minutes Stairmaster level 10
-10 minutes Spinbike
-5 minutes rowing

One Foot Calf Press
Right 105x20 SuperSet w/ Left 105x20 SuperSet w/ Right 105x20 SuperSet w/ Left 105x20
Right 105x20 SuperSet w/ Left 105x20 SuperSet w/ Right 105x20 SuperSet w/ Left 105x20 SuperSet w/ Both Feet 105x20

Standing BB Calf Raises *Toes on 5 lb. weight*
135x30
175x30
175x30
175x50

______________________________________________
Food intake for the day:

-2 Paninies & 1 heaping bowl of 1/2 Kashi Go Lean Crunch + 1/2 Kashi 7 w.g. Flakes (1% milk)
-Yoplait Yogurt
-6 eggs
-6 homemade cookies with milk *brought the rest to the gym to get rid of them*
-Heaping bowl of chicken & egg noodles & Broccoli
-2 scoops of muscle milk (1% milk)
-6 eggs and 1 medium sized bowl of Kashi Go Lean Crunch
And I finish the day with:
-To be determined*
-Casein Shake (1% milk)

Reflection: Coulda woulda shoulda ate more at work today but it was "Resolution Rush" and I had no fucking time to do anything. I just ate while I worked and still didn't get much time. These new members were all ass holes and very annoying. I couldn't even stand dealing with a few of them. The sad part is they'll still be fat stupid assholes that don't workout 2 months from now anyways. Whatever. Popped a few pills to help me let go of the stress. My Mom's got a nice stash of goodies she shares when I'm in dire need. Today was that day. Used to be I'd just dive right into my bag of nuggets and smoke the anger away but its really not an option anymore so gotta learn to cope a bit more myself.

MojoMike36
01-03-09, 2:17 pm
Just got some new Mudvayne tunes. Feeling very strong today. Expecting great progress. I also will try doing some ATG squats after I hit some numbers I'm aiming for parallel squats.

Psycho77
01-03-09, 2:30 pm
still doing solid work Mike.

MojoMike36
01-03-09, 6:34 pm
still doing solid work Mike.

Thanks bud. I'm still finding it easy to add weight but I'm pushing my limits hard.

shizz702
01-03-09, 6:48 pm
Solid work as usual Mike, so you gonna post some more pics? How's the bulk coming along?

MojoMike36
01-04-09, 12:26 am
Solid work as usual Mike, so you gonna post some more pics? How's the bulk coming along?

In a couple days I'll post some in gym pics with good lighting. I had a sweet pose session when the gym was completely empty after cardio the other night. I was very impressed by my new development having not flexed or posed in months.

I'm up 15 pounds. Quite a bit ahead of schedule which pleases me. I'm eating so much quality food right now. Since having declared my goal for 2010 to get on stage and tear it up my intensity has tripled. Not to mention the looks and watchers.

Love it when ya stop by man. Helps keep me motivated. You're a bit like an E-mentor since we've been corresponding for so long.

__________________________________________________ ______________

Saturday -

Wheels & Abs

Squats
W^45x20
W^135x7
275x8 (+10 lbs +2 reps)
275x7 (+10 lbs +1 rep) SuperSet w/ Seated Extensions 130x20
275x6 (+10 lbs) SuperSet w/ Prone Ham Curls 110x20

ATG Squat
250x4 (New)

Front Squats
185x7 (-1 rep)
190x7 (+3 reps)
190x7 (+3 reps)
135x12->5 sec rest->135x4 (pump set)
Note: Pleased about this. Form was much further below parallel than usual. Not complaints here.

Leg Press *New*
450+sledx17
620+sledx7+2 assisted reps
530+sledx19

Straight Leg Deadlifts
245x10 (+15 lbs +1 rep)
245x10 (+15 lbs +1 rep)
245x7->5 sec rest->245x3 (+15 lbs +1 rep)

Seated Extensions *New*
130x22
170x16

Ball Crunches (Medicine ball held on forehead)
BWx30
TwistingBWx30
BW+18x40

Cybex Ab Crunch *New*
90x30
90x25
90x25

Reflection:
-Had some good spotters today. Plenty of nice guys willing to help me out.
-Brought eggs and ate half before my first squat set and the other half after my 4th squat set. Got plenty of looks for that haha.
-I started grunting a lot more unintentionally today which is fine by me. It helps me muscle out the reps. I also started doing a little "WOOOOO!" before and after sets. Also I threw in a few "light weight baby" and "ain't nothin but a peanut" and only one "everyone wanna be a bodybuilder, don't no body wanna lift all this heavy ass weight." Said that before my heaviest leg press set. No one trains legs harder than I do at my gym. That and no one gives less of a fuck about what people think of them than me. But people seemed to enjoy my workouts.

I got lots of props and "nice works" from the big guys training today. Felt good.
-Weights jumped 10 pounds with better form! Squats were below parallel by far and my front squat form was impeccable. I'm really getting a hang of the motion
-Straight Leg deads were just, well you look at the jump and tell me!
-Calves are sore from their work last night. Really gonna make them be one of my best parts.

__________________________________________________ _____________________

What I ate today:
-Chicken Parm & 2 bowls of Kashi Go Lean Crunch (1% milk)
-Banana& 6 eggs
-NO drink 2 Scoops Muscle Milk (1% milk)
-Beef Stew & Broccoli
-7 eggs
-2 scoops Muscle Milk (1%) and 1/3 cup almonds
-A LOT of Chicken Parm

Psycho77
01-04-09, 1:07 am
nice work and nice eating.

welcome to the world of grunting. screaming/yelling/cursing is up next.

MojoMike36
01-04-09, 11:29 am
nice work and nice eating.

welcome to the world of grunting. screaming/yelling/cursing is up next.

Indeed it is dude. I'll be doing some grunting and "woooo" yells all session. Soon the transition will come.

pedraza
01-04-09, 11:58 am
looking good

Carpe Diem P.T
01-04-09, 4:05 pm
glad to see all is going so well for ya champ. 15 pounds is sweet

MojoMike36
01-04-09, 7:12 pm
looking good

Thanks brotha. I'm so close to freakishness I can smell it.

MojoMike36
01-04-09, 8:07 pm
glad to see all is going so well for ya champ. 15 pounds is sweet

Yeah man! Today at work this chick Nell (who i literally vouched for hard and got the job. Very attractive and desirable.) say to me "Whoa mike, you're lookin big."

I'm definitely showing my new size. My shirts don't fit at all anymore. The biggest thing to me that I'm getting extremely thick and wide. Shoulders don't fit in my shirts and its like under armour around the chest and traps. Thick as a brick, wide as a house.

shizz702
01-04-09, 8:25 pm
Damn everything is looking great in here Mike! Eating and training definitely look on point. The fact you are up 15 lbs and are getting stronger says it all, and you must be doing something right. Just keep on applying what works. I'm very glad to have been of help for you along the way, and still remember when you first took my advice on the squats and milk program. Lol little did I know I would be inspiring an animal in the making! Keep killing it bro!

MojoMike36
01-04-09, 8:46 pm
Fuck fuck fuck fuck!

I left my log book at the gym today and someone actually took it. I called it at 6:30 about 3 hours after my session and it was gone. It was just one of those Mead "Fat lil notebooks." I had my name and # in it and it even said "Reward it found" in big ass writing on the inside of the cover.

I'll do what I can from memory on this one...

Chest & Brachs B Week
-All weights progression does not count forced reps!


Warm Up:
Flies 20sx12
5 minutes on Elliptical

H.S. Incline Chest Press
W^135x10
220x11 (+5 lbs +5 reps)
225x8 (+10 lbs +2 reps) SuperSet w/ Incline Flies 30sx12
225x7+2 forced (+10 lbs +1 rep)
200x9 (pump) SuperSet w/ Incline Flies 30sx12

HS Chest Press
Can't remember these numbers but it went well initially. Only did 2 heavy sets then one for form. My left pec started farting out and my left arm was not getting proper ROM. This was annoying and dangerous. Removing this one or deloading it. Will decide later.

BB Flat Bench Press
190x5 (+3 reps)
175x9 (+3 reps)
???x8 (pump)
*wide grip 135x12 (pump)

BB Incline CGBP
135x7
130x10
115x10
Note: weight was of no importance to me on this. I'm just trying to get my upper inner chest some working reps.

Dips
BW+5x11 (+5 lbs)
BW+7x10 (+7 lbs -1 rep)
BW+12x9 (+12 lbs -1 rep)
BW+12x9 (+12 lbs -1 rep)

Incline Flies
40sx7 (+5 lbs -3 reps)->30sx5
40sx7 (+5 lbs -3 reps)->30sx4

Cable Crossovers
25x12 w/ good form and focused contractions

BB Reverse Curls *New*
W^40x32
90x10
80x15
80x15

BB Reverse Preacher Curls *New*
75x4
65x9
65x9

Cardio:
1 hour of high intensity tennis.
Note: I used to be good at tennis. Hadn't played in over half a year, and before that it was years. I played a girl who plays the club where I work. Shes ranked somewhere in the top 50 in the nation. Mainly cause her serve is fuckin lethal. I lost 2 games to 12.

Reflection: Just pissed I lost my book and that no one turned it in. Wtf. Good workout. Time to record all of the past two week sessions so I can reference them in the gym. Balls.
_________________________________________
Eaten today:
Chicken Parm & Pasta & 2 bowls of Kashi Go Lean Crunch
Chicken Parm & Pasta
65 Gram ON Whey shake & NO supp
6 eggs & 2 bananas
Beef Stew & 1 piece of toast
And I'll finish the day with:
6 eggs & something
Casein Shake

Didn't feel like enough food but it appears to be okay.

MojoMike36
01-04-09, 8:51 pm
Damn everything is looking great in here Mike! Eating and training definitely look on point. The fact you are up 15 lbs and are getting stronger says it all, and you must be doing something right. Just keep on applying what works. I'm very glad to have been of help for you along the way, and still remember when you first took my advice on the squats and milk program. Lol little did I know I would be inspiring an animal in the making! Keep killing it bro!

Haha thanks Shizz. Glad you know how important you are to have around. It means the world to me. Especially in this chase where I have almost no one to talk about it with. Its so anti-society in its nature. So being able to share it feels so great to me.

Its a pleasure and honor having you around. You're such a great and dedicated cat.

shizz702
01-04-09, 9:07 pm
Haha thanks Shizz. Glad you know how important you are to have around. It means the world to me. Especially in this chase where I have almost no one to talk about it with. Its so anti-society in its nature. So being able to share it feels so great to me.

Its a pleasure and honor having you around. You're such a great and dedicated cat.

Thanks bro, I appreciate that and know how you feel. I was talking to prowrestler about this a while back ago (the whole antisocial thing), and the best way I can describe how I feel is how wrath looks in his videos, where you just kind of have that emotionless, don't give a fuck about anything but your training kind of attitude. That's pretty much what it comes down to with me bro, outside of work and school, all that matters to me is my training. That and family of course lol ;)

Pizzalamp
01-04-09, 9:32 pm
good workout mojo
sucks about the book that happened to me once
hey i also work in a gym too!

Psycho77
01-04-09, 9:47 pm
Good workout Mike.

Don't worry about that notebook. Start another one. I gave up writing in a notebook a long time ago, my journey on the Forvm is now my notebook. At least, no one can steal that.

About the anti-social thing. I was like that when I started. Like Wrath in his journey, but try to look around your gym bro, there are others like you in there, in the same shit as you are. Try to find those people and mix and mingle with them. I did that and now I have the gym crew with me, on the same track and journey to greatness and freakiness. Its fun to have the crew with you in the gym, feels like you own the damn place. And it helps with the training as well coz we will go to your house and drag your butt out when you try to wuss out on leg day. We're forming a legion on our own.

MojoMike36
01-04-09, 9:49 pm
Thanks bro, I appreciate that and know how you feel. I was talking to prowrestler about this a while back ago (the whole antisocial thing), and the best way I can describe how I feel is how wrath looks in his videos, where you just kind of have that emotionless, don't give a fuck about anything but your training kind of attitude. That's pretty much what it comes down to with me bro, outside of work and school, all that matters to me is my training. That and family of course lol ;)

Roger that.


good workout mojo
sucks about the book that happened to me once
hey i also work in a gym too!

I love working in a gym. Wish mine didn't also have tennis courts that require constant labor to keep track of, book, charge, etc. I'm planning on getting some hours at Gold's in the next month. That'll be much less labor intensive. Then I'll belong to two gyms pay free! Whats LA fitness like? Hardcore, medium, cardio bunny? Levers, no levers?

Pizzalamp
01-04-09, 9:52 pm
Roger that.



I love working in a gym. Wish mine didn't also have tennis courts that require constant labor to keep track of, book, charge, etc. I'm planning on getting some hours at Gold's in the next month. That'll be much less labor intensive. Then I'll belong to two gyms pay free! Whats LA fitness like? Hardcore, medium, cardio bunny? Levers, no levers?

well i actually am a trainer at a ymca but la fitness is my gym...its kinda like globo gym from the dodgeball movie lol..but they have a lot of machines and free weights up to 130lbs...its ddef not hardcore...prob more corporate like...lots of cardio...and lots of people who seem to be lost in another dimension

we used to have wolrds gym and i loved it...holes in the wall...tons of power racks hammer strength euqipment and more...but one day it turned into a planet fitness-pretty much over night

MojoMike36
01-04-09, 10:06 pm
well i actually am a trainer at a ymca but la fitness is my gym...its kinda like globo gym from the dodgeball movie lol..but they have a lot of machines and free weights up to 130lbs...its ddef not hardcore...prob more corporate like...lots of cardio...and lots of people who seem to be lost in another dimension

we used to have wolrds gym and i loved it...holes in the wall...tons of power racks hammer strength euqipment and more...but one day it turned into a planet fitness-pretty much over night

I wasn't lifting yet at the time but I heard tell that many many moons again Walpole MA's Gold's Gym was an amazing hardcore gym. Now of course its PF garbage. Lunk alarm, the whole 9. The closest I can get to hardcore is 40 minutes away and its mainly just filled with guys training chest & biceps using pins that kinda know how to train and will never consider squats. No point. The culture is hidden away from me here.

My Gold's is a medium gym. Some hardcore some awful. Too many chest and bicep bros by my standards. I'm always disgusted with the kids in the "fast crowd" walk in the door to do their curls and bench press; and they think I envy them. Wow.

MojoMike36
01-04-09, 10:44 pm
Forgot to add:

Turns out the weigh #s on my gym's cables are literally half of what they actually are. So I'm lat pulling 200 for reps. Very pleased to know I'm not insanely weaker than everyone like I believed before after reading sky high numbers on the pushdown, pulldowns, etc.

pedraza
01-05-09, 1:56 pm
solid work out bro...sorry to hear about the log...see thats why i dont use one anymore, there to much hassel..i remember when i did have one i would leave it at the gym all the time, but no one would still it though

MojoMike36
01-05-09, 9:57 pm
Monday -

Off
-but I did quick abs, cause I was in the gym after a staff meeting.

Seated BB Oblique Twists
Left Side Barx10->Right Side Barx10->Left Side Barx10->Right Side Barx10->Left Side Barx10->Right Side Barx10
Note: thats all nonstop. Its damn challenging when I'm turning purely by oblique contractions by the end of the second sets. I have a really stellar mind-muscle connection with my obliques from a lot of practice and focus.

Decline Crunches
BW+12x16
BW+12x22 SuperSet w/ Decline Russian Twists BW+8x12
BW+12x14 SuperSet w/ Decline Russian Twists BW+8x12

Star-Trac Ab Crunch
70x32
90x20

Reflection: Only took me 15 minutes and my abs are killing me right now
________________________________________________

Eaten today:
-6 eggs +1 piece of toast
-2 scoops Muscle Milk + 1 scoop ON Casein + liquid egg whites (1% milk)
-3 pieces of chicken & a big serving of eggplant parm
-Detour bar & trek mix
-5 eggs
-2 servings Kashi Go Lean Crunch (1% milk)
-2 scoops Muscle Milk + liquid egg whites (1% milk) & 1/4 cup sunflower seed pits
-Steak & green beans
And I'll end the day w/
-Casein Shake (1% milk)

Om nom nom nom.

shizz702
01-05-09, 10:18 pm
Man that's some good eating! How do you do your cooking? Do you do most of it in advance?

MojoMike36
01-06-09, 3:32 pm
Some in advance and some on the fly.

Carpe Diem P.T
01-06-09, 3:34 pm
very thorough eating mike. how often do u hit abs?

MojoMike36
01-06-09, 3:49 pm
very thorough eating mike. how often do u hit abs?

Lately twice a week because I'm not doing a shit load of cardio since I'm bulking. So I hit abs a bit extra to promote some hormone production and get my metabolism cranking. I'm not talking about just going through the motions. I push very hard and take adding reps and weights just as serious as deadlifts. Last night was a particularly intense routine. I kept pushing beyond what I thought was possible. My abs are sore as hell.

Recently I started using the machines for abs. I never took them seriously but since I've learned to use the machines solely by contractions and not cheating I've really milked some serious gains out of it. I'm a skeptic but hell it works.
____________

More accusations of roiding by teacher today. Hes deadset I'm juicing. Lectured me infront of the whole class about how bad it can be for you. I didn't even get a chance to deny the accusations. I like him and hes a nice guy but he didn't have to say it infront of everyone and not give me a chance to explain that I'm bulking and that I'm doing serious training. Telling him I'm aiming to deadlift 345x5 today didn't help my case either but shit, I'm gonna do it.

All my clothes are wicked tight and small right now. Medium Ts don't fit, shoulders are too wide and arms to big. Good problem to have. My jean legs are skin tight, equal to girl tight. Wish I had a pair of jeans that still fit.

pedraza
01-06-09, 7:09 pm
in are world of the iron you will never fit in cloths for to long. most of the time if i find a shirt that i like they never have the size, cause all the fat people beat me to it. and haveing to buy pants a couple sizes to big to fit my waist..

Pizzalamp
01-06-09, 10:28 pm
Lately twice a week because I'm not doing a shit load of cardio since I'm bulking. So I hit abs a bit extra to promote some hormone production and get my metabolism cranking. I'm not talking about just going through the motions. I push very hard and take adding reps and weights just as serious as deadlifts. Last night was a particularly intense routine. I kept pushing beyond what I thought was possible. My abs are sore as hell.

Recently I started using the machines for abs. I never took them seriously but since I've learned to use the machines solely by contractions and not cheating I've really milked some serious gains out of it. I'm a skeptic but hell it works.
____________

More accusations of roiding by teacher today. Hes deadset I'm juicing. Lectured me infront of the whole class about how bad it can be for you. I didn't even get a chance to deny the accusations. I like him and hes a nice guy but he didn't have to say it infront of everyone and not give me a chance to explain that I'm bulking and that I'm doing serious training. Telling him I'm aiming to deadlift 345x5 today didn't help my case either but shit, I'm gonna do it.

All my clothes are wicked tight and small right now. Medium Ts don't fit, shoulders are too wide and arms to big. Good problem to have. My jean legs are skin tight, equal to girl tight. Wish I had a pair of jeans that still fit.
that wasnt right what the teacher did
btw good job w/ the clothes!!

MojoMike36
01-06-09, 10:37 pm
in are world of the iron you will never fit in cloths for to long. most of the time if i find a shirt that i like they never have the size, cause all the fat people beat me to it. and haveing to buy pants a couple sizes to big to fit my waist..

Word. Just going to keep my wardrobe cheap for now on. Fortunately I have a lot of clothes left from when I was chubby as a kid. Big sweaters, pants, shirts, polos. Glad I saved them.

__________________________________________________ ___________

Tuesday -

Back & Calves B

Deadlift
W^135x5
W^225x10
315x6 (Mark, saving myself for my next set)
345x5 (+5 lbs -1 rep) *Nailed it with good form*
295x11 (pump)
Note: I let the last rep go on the PR set. Bad form = bad injuries so I'm playing it smart.

BB Rows
W^135x11
175x8 (Mark)
177x11 (+2 lbs +3 reps)
177x11 (+2 lbs +3 reps)

Bent Over DB Rows *New*
W^30x10 each arm
80x16 each arm
100x10 each arm
110x6 each arm
90x14 each arm
Note: Haven't done this in months. Went fantastic and my form was flawless. Last time I did these I was reppin 70x12. Progress.

Neutral Grip Pullups
BW+12x7 *poor ROM* (+2 lbs +1 rep)
BW+7x7 *good ROM* (-3 lbs +1 rep)

Seated Cable Rows
210x14 (+20 lbs +4 reps)
240x8 (+50 lbs -6 reps)->200x4

Seated Calves
Right 80x20 SuperSet w/ Left 80x20 SuperSet w/ Right 80x20 SuperSet w/ Right 80x20
Right 80x22 SuperSet w/ Left 80x22 SuperSet w/ Right 80x22 SuperSet w/ Right 80x22
Right 70x25 SuperSet w/ Left 70x25 SuperSet w/ Right 70x25 SuperSet w/ Right 70x25

Donkey Calves
180x40->20 sec rest->140x35
190x30->20 sec rest->190x20
190x20->20 sec rest->190x20

Reflection: Left it all in the gym. Session went quick.
______________________________________________
Eaten today:
-Steak & Green beans & 2 servings Almond Cranberry Crunch
-2 Scoops Muscle Milk + 1 scoop Casein + liquid egg whites
-6 eggs & 1/2 panini
-1/2 panini
-Chicken & Whole wheat pasta
-2 scoops whey shake & NO drink
-6 eggs & Whole wheat pasta
I'll finish the day w/:
-1 Scoop muscle milk & 1 Scoop Casein Shake

Thats an average day for me.

Psycho77
01-06-09, 11:18 pm
solid workout Mike.

more weight on those calves......make em cows.

MojoMike36
01-07-09, 1:57 pm
solid workout Mike.

more weight on those calves......make em cows.

I totally agree. I think my shoes were too loose last night because the ligaments in the arch of my feet were very painful. It was I had a pump in the bottom of my feet. More likely it was a just too much stress on the tendons.

Either way my calves are much larger since I started using the quadruple super set technique. I'm able to squeeze in tons of sets in a short period of time.



Thought I'd get a little attention for 6 repping 110s without straps! That shit was a total war.

Pizzalamp
01-07-09, 10:15 pm
good workout mojo---the rows are looking strong and that calf routine sounds intense...

Firedrake
01-07-09, 10:25 pm
Great looking workout -- and as for that teacher, remind him that slander is still slander, and offer a blood test or an apology in front of the same class he made the accusation in front of.

MojoMike36
01-07-09, 10:44 pm
Wednesday -

Delts & Traps B *modified*

Strict Standing BB Shoulder Press
W^45x10->BTN 45x6
120x8 (+2 reps)+2 with legs
135x5 (+15 lbs -1 rep)+2 with legs -----> Finally got some pies on the bar! Fuck yeah.
128x8 (+8 lbs +2 reps)+1 with legs
128x5 (+8 lbs -1 rep) SuperSet w/ Clean and Press 128x4
Note: I was frustrated about hitting failure so soon I just started C&Ping the fucker to stimulate the right muscle fibers. It was a good time.

Bent Over Rear Delt Rows
55sx16 (+5 lbs +8 reps)
65sx15 (+10 lbs +7 reps)
70sx15 (+15 lbs +7 reps)
Note: Form was flawless. Felt perfect contractions. Kept the DB way out away from my body and did not recruit my lats in the slightest.

Hammer Strength Shoulder Press
220x9 (+20 lbs)
220x8 (+20 lbs -1 rep)

Upright BB Rows
125x12 (+10 lbs +4 reps)
120x16 (+5 lbs +8 reps)
123x17 (+8 lbs +9 reps)

DB Side Laterals *One arm at a time*
30sx13 (+4 reps)
35sx14 (+5 lbs +5 reps)
40sx12 (+10 lbs +3 reps)
40sx12 (+10 lbs +3 reps)
Note: Form was flawless. Felt a new very close mind-muscle connection. It felt very different and very true.

Behind the Back Cable Laterals
30x12 (+8 reps)
34x9 (+4 lbs +4 reps)
34x10 (+4 lbs +5 reps)

Added: Incline DB Bench Press
W^20sx10
60sx10 (+5 lbs +X reps) ----Not Sure here but I know 55s were the highest I've gone and for low reps.

BB Shrugs
W^135x10
W^225x2
285x10 (+5 lbs)
303x10 (+3 lbs +4 reps)
303x12 (+3 lbs +6 reps)

DB Shrugs
100sx10 (+2 reps)
105sx7 (+5 lbs -1 rep) ---------Grip failed me. Blister on left hand feels nearly infected
100sx12 (+4 reps) --------Held last rep for 4 seconds.

Reflection: Felt like a monster. So much fuckin progress.
_________________________________________
Eaten today:
-6 eggs and nachos & 3 glasses of OJ
-2 scoops muscle milk & lots of egg whites (1% milk) & Almonds
-Detour Bar & Almonds
-Half Large Turkey Sub L,M,O on Whole Wheat
-Half Large Turkey Sub L,M,O on Whole Wheat & something I'm forgetting
-2 Scoops Whey & NO drink & 2 Bananas
-6 eggs & Cranberry Almond Crunch Cereal (1% milk)
I'll finish the day with:
-2 scoops Muscle Milk & egg whites

Would have had 7th meal but there was a school delay due to snow so I slept instead of eating that meal and waking up for good. I feel plenty full anways. I'm aware of my heavy reliance on meal replacements. Its going to change in a week or two. Today was just hectic and I did what I could.

Pizzalamp
01-07-09, 10:46 pm
great workout mike...heavy weight on the side laterals!

MojoMike36
01-07-09, 10:50 pm
great workout mike...heavy weight on the side laterals!

Yeah man! I was amazed. I was initially thinking theres no way I'm doing this right and hitting 40's but the second time around I watched my form very closely just as before and everything was perfect. Pinkies up, thumbs down, elbow above hand at a very slight bent angle, slow negative, no trap recruitment, no swinging.

This wasn't an ego stroke attempt. I thinking changing my form and checking my ego last week really payed dividends quickly.

Pizzalamp
01-07-09, 11:25 pm
Yeah man! I was amazed. I was initially thinking theres no way I'm doing this right and hitting 40's but the second time around I watched my form very closely just as before and everything was perfect. Pinkies up, thumbs down, elbow above hand at a very slight bent angle, slow negative, no trap recruitment, no swinging.

This wasn't an ego stroke attempt. I thinking changing my form and checking my ego last week really payed dividends quickly.

good stuff!

Carpe Diem P.T
01-08-09, 3:05 am
u are eating very well and thats a shit load of sets on shoulders!

you are being very thorough with your note taking. are u always like that or is it a passing phase?

sometimes i jot everything down, other times i just cant be fucked.

Psycho77
01-08-09, 8:16 am
Awesome shoulder workout Mike. Lost of weight and definitely lots of volume.

No wonder your clothes dont fit ya anymore. Prepare to go shopping. We gotta get you out of mediums and into large and x-large.

MojoMike36
01-08-09, 7:49 pm
good stuff!

Thanks bro.

u are eating very well and thats a shit load of sets on shoulders!

you are being very thorough with your note taking. are u always like that or is it a passing phase?

sometimes i jot everything down, other times i just cant be fucked.
Nah man. This log is like a TV show. Yall are gonna hear everything.


Awesome shoulder workout Mike. Lost of weight and definitely lots of volume.

No wonder your clothes dont fit ya anymore. Prepare to go shopping. We gotta get you out of mediums and into large and x-large.

For real. Can't wait to be wearing XLs.

MojoMike36
01-08-09, 8:31 pm
Thursday -

Arms
-GOT MY LOG BOOK BACK. They found it. However I left it at home so I scribbled this down on a sheet of paper. I don't memorize #s so I had to stab at where my weights should be for each set. Unfortunately this means some of the time I didn't add the weights I should have. Even still I made some good progress and had an amazing workout.

Warm up:
-Stretching
-10 minutes jogging
-DB motions Curls and Extensions to get the blood flowin

Incline CGBP
W^45x20
W^95x12
140x10 (-5 lbs +1 rep) SuperSet w/ Incline Flies 35sx14
145x9 (Mark)SuperSet w/ Inlcine Flies 40sx7
152.5x6 (-2.5 lbs +1 rep)
Note: Would have done more weight if I had my regular log to check previous weeks #s. However I deepened my stroke to a chest touch here (not bounce). I like it better with a deeper stroke.

DB Curls
35sx30 (Mark)
40sx22 (+5 lbs -8 reps)
*Hammer Curls 45sx16 SuperSet w/ DB Curls 30sx12->15 sec rest->30sx16

BB Skullcrushers
W^30x20
75x8+1 assisted (+8 lbs -1 rep)
67x10 (+2 lbs)
67x9+1 assisted (+2 lbs)
Note: Form was VERY solid here. Very big ROM right down to forehead and up. No bullshit ego #s from the Mojo.

BB Preacher Curls
70x9 (+5 lbs +1 rep)
71.5x9 (+6.5 lbs +1 rep)
71.5x9 (+6.5 lbs +1 rep)

Flat CGBP
165x7 (+2 reps)
Note: Even added reps while deepening my stroke here too. Happy happy happy.

Cable Curls
30x8->57.5x12
65x11
65x13
72.5x7->57.5x4

Small Incline DB Pullovers *New*
45x15
65x10
55x12
55x10
Note: Not something I typically do but I wanted to hit a nice anabolic compound. This was just what the doctor ordered. It gave my sore lats a nice stretch and my pecs a nice stretch as well. I did these randomly throughout the session between other sets.

Reflection: I'm starting to have fun in the gym now. Not socially or anything like that. I'm just enjoying it all.

Resetting volume at the end of this week. I'll build back up gradually again.

Good fuckin session. Arms are looking noticeably bigger.

__________________________________________________ _______
Eaten today:
-1 Panini & big salad
-2 Scoops Muscle Milk & a lot of egg whites (1% milk)
-1 Panini sandwich & 4 eggs
-1 Panini
-Chicken Teryaki & 2 scoops whey (water) & NO drink
-6 eggs & Banana
-Steak & grapes
*I'm going to do some cardio in a bit and I'll sip on some Muscle Milk w/ egg whites
And I'll fininsh the day w/:
-Casein Shake (1% milk)


P.S. I'M UP 20 FUCKING POUNDS BITCHES. 190.

Firedrake
01-08-09, 9:36 pm
Great looking sets -- and, fun is a GOOD thing! Yeah, what we do can cause us to sweat and strain, but at base it needs to be fun!

shizz702
01-08-09, 10:02 pm
Damn nice gun show brotha and big congrats on the weight gain! Your hard work is paying off!

PS-I'm up 10 lbs!

MojoMike36
01-08-09, 10:29 pm
Damn nice gun show brotha and big congrats on the weight gain! Your hard work is paying off!

PS-I'm up 10 lbs!

NICE shizz. Good to hear it. Looks like your routine is paying dividends. Even with what are still peanuts for you bro. I'll be by your journey later tonight.

MojoMike36
01-08-09, 10:52 pm
Add to today's stuff

Cardio:
52 Minutes Recumbent Bike
400 some odd calories burned. Only thing that was sweating was my ass cheeks.

Psycho77
01-09-09, 11:51 am
Add to today's stuff

Cardio:
52 Minutes Recumbent Bike
400 some odd calories burned. Only thing that was sweating was my ass cheeks.


Good work on the cardio

TMI on the ass cheeks!

pedraza
01-09-09, 12:56 pm
looking really good keep up the work

MojoMike36
01-10-09, 1:07 am
Good work on the cardio

TMI on the ass cheeks!
Its the play by play.


looking really good keep up the work

Thanks bro.

RESTED TODAY. Hung out with a friend and his GF. It was low key fun and it was good to get with my friends.

Pizzalamp
01-10-09, 7:53 pm
damn good workout mike

and good job w cardio

congrats on the weight gain

shizz702
01-10-09, 8:10 pm
I noticed some of your work set weights are odd numbers Mike, are you using fractional plates? If so how do you like them?

MojoMike36
01-10-09, 8:20 pm
Saturday -

Legs & light Abs

Before I post the workout I need to vent about something and see if you guys have and ideas
----Felt like absolute shit this morning. I didn't get to sleep til three. I'm still having trouble with insomnia after putting down the bong. I used to go to sleep high or burnt out every night for the past few years so its a really difficult task to fall asleep. Prior to smoking before bed years ago I would fall asleep within minutes of getting into bed every time with out fail. Now its a total struggle.

I've been getting prescriptions left and right for sleeping pills. First I tried Ambien, it worked for a week and I got really restful sleep. The the benefits faded. Then Seroquel this one is anti-psychosis, anti-depressant, sleeping pill all in one. It really messes me up and makes me feel weird. I don't mind it too much but the hangover the next day is god awful and the sleep doesn't feel restful at all. Next I got IC Doxepin and this doesn't even phase me. I feel zero effects from it even with an open mind. I called my psychopharmacologist and he said double the dosage. Still nothing.

I can't sleep. I've tried meditation techniques, breath counting (this helps me totally relax and get unstressed and usually does help me get to sleep paired with pills but not solo). I've used melatonin for years of my life to aid in sleep. Problem is Melatonin puts people at risk for depression which I'll admit I am prone to. My parents are always asking me if I'm "okay" cause I'm kind of an empty vessel when I'm under the influence of the pills at night and in the morning.

Any prescriptions people can recommend me? My pill doc will write one for just about anything at this point cause he knows I'm miserable. Any other ideas would be much appreciated.

Anyways,
Back to the battle at hand:

Warm up: 5 minutes jogging

Squats
W^45x20
W^95x10
Light Set 225x7
280x7 (+5 lbs -1 rep)+2 assisted reps
285x6 (+10 lbs -2 reps)+1 assisted rep
Note: I intend to use these same weights next week and hit more reps.

ATG Squat
255x7 (+5 lbs +3 reps)

Front Squats
185x7 (Mark)
200x5 (+10 lbs -2 reps)->5 sec rest->200x1
195x7 (+5 lbs)

BB Walking Lunges
135
155

Leg Press
W^70x20
720x8 (+100 lbs +1 rep)
720x7 (+100 lbs)
Note: FUCKIN RIGHT. DOMINATED the iron. Punished that shit hard.

1 Foot Leg Press
Right 140x20 SuperSet w/ Left 140x20
Right 90x20 SuperSet w/ Left 90x20

Straight Legt Deadlift
W^135x6
Light set 225x3
250x10 (+5 lbs)
250x10 (+5 lbs)
250x6------------> Ran to trash can and dry heaved a bit. Set ended early.

Ball Crunches
BWx30
BWx30

Reflection: Good day considering the circumstances. Coulda been better if I had some real sleep for once.

Tons of grunting and all that today to overcome my limits. Especially on Front Squats and Leg Press. The leg press was a straight up screaming session but I just added 100 fuckin pounds. Fucking unbelievable. I think that was the first time I ever tapped into all the mojo I had in me. Totally a new realm of strength from within. It was incredible.

Got a nice compliment from a gym pal named Eric who walked in while I was squatting. He told me I had perfect form. That felt really good to hear.

shizz702
01-10-09, 8:28 pm
Solid session as usual Mike! You are really putting in some good, hard work bro. About the insomnia, I can totally relate. Drop all prescriptions, especially Ambien, and you don't need any antidepressants. The IRON is your antidepressant!

Get some melatonin, best over the counter remedy you can get, and it is all natural. Along with that, get some ZMA, take them both together about 30-45 min before sleep and that should do the trick.

MojoMike36
01-10-09, 8:37 pm
Solid session as usual Mike! You are really putting in some good, hard work bro. About the insomnia, I can totally relate. Drop all prescriptions, especially Ambien, and you don't need any antidepressants. The IRON is your antidepressant!

Get some melatonin, best over the counter remedy you can get, and it is all natural. Along with that, get some ZMA, take them both together about 30-45 min before sleep and that should do the trick.

I'm not on any anti-depressants directly. Seroquel just has antidepressant properties that apparently help those that are depressed. I dont really even believe in the depression concept. IMO Its merely circumstances that bring us down and we must change them. Thats why I'm getting the hell outta high school at the end of this month.

I wish the Mela-Zma stack was the solution. I've tried it for weeks on end and had no benefit. I was medicating myself for well over a year every night with mass quantities. If only it were that simple. I did avoid rehab and all sorts of group therapy by quitting cold turkey but its been a total bitch.

I appreciate the input. I'll give the Mela-Zma stack another whirl tonight tho just to see if it will work again. I'm just that desperate.

shizz702
01-10-09, 8:42 pm
I'm not on any anti-depressants directly. Seroquel just has antidepressant properties that apparently help those that are depressed. I dont really even believe in the depression concept. IMO Its merely circumstances that bring us down and we must change them. Thats why I'm getting the hell outta high school at the end of this month.

I wish the Mela-Zma stack was the solution. I've tried it for weeks on end and had no benefit. I was medicating myself for well over a year every night with mass quantities. If only it were that simple. I did avoid rehab and all sorts of group therapy by quitting cold turkey but its been a total bitch.

I appreciate the input. I'll give the Mela-Zma stack another whirl tonight tho just to see if it will work again. I'm just that desperate.

Try chewing the melatonin, that's what I do, it absorbs into your system immediately that way and is also more effective. Also be sure to get to bed with at least 9 hours to spend in it that way you have an hour window to fall asleep.

MojoMike36
01-10-09, 8:51 pm
Try chewing the melatonin, that's what I do, it absorbs into your system immediately that way and is also more effective. Also be sure to get to bed with at least 9 hours to spend in it that way you have an hour window to fall asleep.

Yeah I've been giving myself 9:30-9 hours of sleep. For me its less a matter of getting to sleep now and more a matter of how I'm supplementing it to get there. Cause it just ain't happening naturally bro.

Thanks for the chewing suggestion. I'll try it. How many Mgs of Mela should I take? I've gone up to 10 mgs and I'm aware its safe in nearly any dosage so maybe I'll try 20 mgs and see what happens.

Psycho77
01-10-09, 9:09 pm
Solid workout Mike.

About the insomnia, I can sorta relate, had sleeping problems before but didn't use drugs. I just whack the hell out of my curl bar in my room and tune to the shopping channel, that knocks me out fast.

shizz702
01-10-09, 9:16 pm
I just take one pill a night at like 3 mg's or so, maybe 5. I have found it works much better for me when I chew it though, it seems to absorb much faster and more efficient that way.

Best advice I can give bro is to just relax bro, don't know how else to put it to you. A little bout of insomnia here and there is inevitable and happens to us all, I sure as hell have had my share of it. When you get to bed bro, just look at it as a positive stand point and think about it as it being time to grow!

We make the best gains in our sleep, cause that is when our body repairs itself from the vigors of training, and growth hormone is at its peak during that time.

MojoMike36
01-10-09, 10:15 pm
I just take one pill a night at like 3 mg's or so, maybe 5. I have found it works much better for me when I chew it though, it seems to absorb much faster and more efficient that way.

Best advice I can give bro is to just relax bro, don't know how else to put it to you. A little bout of insomnia here and there is inevitable and happens to us all, I sure as hell have had my share of it. When you get to bed bro, just look at it as a positive stand point and think about it as it being time to grow!

We make the best gains in our sleep, cause that is when our body repairs itself from the vigors of training, and growth hormone is at its peak during that time.

I know exactly what you're talking about. I mean I am completely relaxed and a peace @ bedtime. Its already been in my mind about the importance of growth. I do talk to myself when necessary. I've already lectured myself about how motivated I am to grow and how necessary sleep is. Its just as important to lifting and I approach it with the same zest. Somehow I just haven't been able to flip that switch into sleep mode.

Firedrake
01-10-09, 10:22 pm
I know exactly what you're talking about. I mean I am completely relaxed and a peace @ bedtime. Its already been in my mind about the importance of growth. I do talk to myself when necessary. I've already lectured myself about how motivated I am to grow and how necessary sleep is. Its just as important to lifting and I approach it with the same zest. Somehow I just haven't been able to flip that switch into sleep mode.

I know I had similar problems after I came off the pain meds I'd been taking for years after my back surgery.

The Mela/ZMA stack helped (and I still use ZMA), but, here are some other issues to consider:

How late are you eating, and what? Too much protein too late can cause wakefulness.

What's the temperature of your bedroom? I have to have a cool room and airflow, or I get the night sweats something awful.

Taking a hot shower before bed -- just long enough to get muscles to relax, can help.

Chamomile tea can also help.

What you're having to do is reset your brain chemistry from the years of messing it up with the Herb. I have a friend with similar issues, only he's much worse off, even, than you are with it. The problem is, once you f-ed it up, it's hard to fix.

Good luck! We're all rooting for you!

MojoMike36
01-10-09, 10:27 pm
I know I had similar problems after I came off the pain meds I'd been taking for years after my back surgery.

The Mela/ZMA stack helped (and I still use ZMA), but, here are some other issues to consider:

How late are you eating, and what? Too much protein too late can cause wakefulness.

What's the temperature of your bedroom? I have to have a cool room and airflow, or I get the night sweats something awful.

Taking a hot shower before bed -- just long enough to get muscles to relax, can help.

Chamomile tea can also help.

What you're having to do is reset your brain chemistry from the years of messing it up with the Herb. I have a friend with similar issues, only he's much worse off, even, than you are with it. The problem is, once you f-ed it up, it's hard to fix.

Good luck! We're all rooting for you!


I do consume a 40g casein protein shake before bed. Like literally 5 minutes before I get into bed. You raise an interesting point. Problem for me is I wake up starving @ 3 if I don't eat right before bed. Eating 8-9 times a day will do it to ya.

My room temp is 65ish right now. I do have a fan going as I always do.

I take too many showers as is. I have a very very mild case of Keratosis Pilaris on my arms that flares up to a not so mild case if I shower too frequently and neglect to apply lotions. So the hot shower idea may not be a good idea.


Whats an optimum meal before bed? How long before?

MojoMike36
01-11-09, 3:28 am
Here I am up late again. ZMA and Melatonin failed me. I believe they can work. So I mean its not because I'm too skeptical. I think it may just be that I do have a serious sleeping problem now.

xMATT182x
01-11-09, 4:12 am
you're doin and awesome job man. Keep bustin your ass and you'll see far more than 200lbs. We share the same intensity and drive. keep us posted, we're on this crazy and fufilling ride with ya.

MojoMike36
01-11-09, 7:56 pm
you're doin and awesome job man. Keep bustin your ass and you'll see far more than 200lbs. We share the same intensity and drive. keep us posted, we're on this crazy and fufilling ride with ya.

Thanks for joining in. Your input and comments will be much appreciated. Do you have a journey of your own?

MojoMike36
01-11-09, 9:23 pm
Sunday -

Chest & Brachs B Week

Incline Bench Press
W^45x10
W^65x8
Light Set 135x4
175x8+1 assisted rep
175x8 (+5 lbs +3 reps)
180x7 (+10 lbs +2 reps)

Flat Bench Press
181x7 (+6 lbs +1 rep)
191x5 (+1 lb)
185x6 (+15 lbs +1 rep)
Light Set 135x13 *Chest touch set to practice ROM

Decline Bench Press
175x3 (Mark)
Note: Haven't done this in a month or so.

Incline Flies
40sx7 (Mark)->30sx4
45sx2 (+5 lbs -5 reps)->30sx4
30sx10->20sx7->15sx10 --->Crazy pump

Incline DB Bench Press
60sx1 (+10 lbs -4 reps)
50sx2 (-3 reps)
40sx4 (-10 lbs -1 rep)
Note: Mojo wasn't there for me. Need to work on this

Incline CGBP *Just to get pump on my inner chest
Light 135x6 SuperSet w/ Incline Flies 25sx8
Light 95x12 SuperSet w/ Incline Flies 25sx12

Dips
W^BWx8
W^BWx8
BW+13x8 (+1 lbs -1 rep)
BW+14.5x8 (+2.5 lbs -1 rep)
BW+20x8 (+7 lbs -1 rep)
BW+25x5 (+12 lbs -4 reps)
BW+25x5 (+12 lbs -4 reps)
BW+45x2 (+32 lbs -7 reps)
BW+45x2 (+32 lbs -7 reps)
BW+55xFail (+42 lbs)
BW+55x2 (+42 lbs -7 reps)
BW+55x2 (+42 lbs -7 reps)
Note: Tying all that weight around my neck was uncomfortable so I had to wear a sweater with my hood up to make it more comfortable. It looked bad ass. Straight out of an animal photo. I loved doing these dips I couldn't stop myself until I blew out my old personal bests.

Reflection: High volume chest day. Went wicked well.

PEAK WEEK IS OVER!!!!!!!!!!!!!!!!!!!! back to lower volume for a month or so.
The ending is perfectly timed with a trip to Vermont for the long weekend so I can get some rest before I punish more iron. I'm looking forward to hitting the slopes and getting tons of sleeeeeeeeeep with my buddy Topher and his girlfriend Meghan.

I'm gonna bring my George Forman and tons of chicken breasts

Psycho77
01-11-09, 9:52 pm
Awesome work. Have a safe and happy trip!

Firedrake
01-12-09, 3:19 am
AMAZing freaking work! I'm terribly surprised you weren't tired enough to sleep after all that. I'm love to be able to do dips like that!

Your diet needs are understandable -- I have had that issue with waking hungry, too.

I need to think about the shower/skin thing some more, and seeing what else could help your sleep.

pedraza
01-12-09, 10:28 am
man way to crush that chest

MojoMike36
01-13-09, 12:37 am
Monday -

Adjusted to Back & Calves
-Remember --- back to low volume

Warm up:
*with 45 BB - Squats, Deadlifts, Shoulder Press, Rows, Front raises for about 8 reps each

Leg Press Calves *All calf work is up 30 lbs!*
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20 SuperSet with Seated Calves 90x12

BB Rows
Light 135x13
185x16 (+8 lbs +5 reps)
195x13 (+18 lbs +2 reps)
215x9 (+38 lbs -2 reps)
220x10 (+42 lbs -1 rep)

T-Bar Rows
W^90x5
Bar+135x20 (+20 lbs +10 reps)
205x8 (+90 lbs)

Lying Neutral Close Grip Cable Rows *New*
170x8->240x10
240x20
Note: 240 was all the plates the cable had. I clearly could have done a lot more.

Cybex Back Extensions
210x20

Reflection: Never know how strong you are til you really test yourself...

Firedrake
01-13-09, 1:35 am
SWEET! That was a hella workout! I love the back work and the rows!

MojoMike36
01-13-09, 1:56 pm
SWEET! That was a hella workout! I love the back work and the rows!

Thanks. I pulled harder than ever before.

MojoMike36
01-13-09, 6:35 pm
Wednesday -

--- on my sister's mac right now and I have no idea how to bold or underline font. So good luck reading through this shit.

Delts & Traps
--Moved up due to VT trip

>>>Standing BB Shoulder Press
W^45x9
Light 95x5
135x5 (Mark)+1 clean&press
135x5 (Mark)
136x4 (+1 lb -1 rep)->3 sec rest->136x1 SuperSet w/ DB Front Raises 30sx40
140x4 (+5 lbs -1 rep)->95x7

>>>H.S. Shoulder Press
230x8 (+10 lbs -1 rep)
250x4 (+30 lbs -5 reps) SuperSet w/ DB Front Raises 40sx20

>>>DB Side Laterals
W^10x10 L&R
35x15 L&R (+1 rep)
45x12 L&R (+5 lbs)
45x12 L&R (+5 lbs)
50x9 L&R (+10 lbs -3 reps)

>>>Behind the Back Cable Laterals
34x10 L&R (+4 lbs -2 reps)
40x8 L&R (+6 lbs -1 rep)
44x6 L&R (+10 lbs -4 reps)

>>>BB Shrugs
W^45x6
Light 185x10
305x12 (+3 lbs +2 reps)
315x15 (+12 lbs +5 reps)
Note: Held a few reps here and there for 3-4 seconds.

>>>DB Shrugs
100sx13 (+3 reps)
110sx10 (+5 lbs +3 reps)
110sx10 (+5 lbs +3 reps)
115sx8 (+10 lbs +1 rep)
Note: Same as above. I don't need no straps biatch.

>>>Reflection: Onward and upward. Lifting more weight that ever. People were shaking their heads at me like I was a freakshow being able to actually hold 115s in a static shrug.

More compliment about new mass from some folks at the gym. I weighed in at 192.2 on an empty stomach this morning. 7.8 to go but I'll probably push further first.

Pizzalamp
01-13-09, 11:39 pm
freaking excellent work mojo
i dont like macs! no right click!

Psycho77
01-13-09, 11:51 pm
Monday -

Adjusted to Back & Calves
-Remember --- back to low volume

Warm up:
*with 45 BB - Squats, Deadlifts, Shoulder Press, Rows, Front raises for about 8 reps each

Leg Press Calves *All calf work is up 30 lbs!*
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20
Left 140x20 -> Right 140x20 -> Left 140x20 -> Right 140x20 SuperSet with Seated Calves 90x12

BB Rows
Light 135x13
185x16 (+8 lbs +5 reps)
195x13 (+18 lbs +2 reps)
215x9 (+38 lbs -2 reps)
220x10 (+42 lbs -1 rep)

T-Bar Rows
W^90x5
Bar+135x20 (+20 lbs +10 reps)
205x8 (+90 lbs)

Lying Neutral Close Grip Cable Rows *New*
170x8->240x10
240x20
Note: 240 was all the plates the cable had. I clearly could have done a lot more.

Cybex Back Extensions
210x20

Reflection: Never know how strong you are til you really test yourself...


Strong back you got there Mike. You know your something special when the stack is getting too light for you.

Psycho77
01-13-09, 11:53 pm
sick shit Mike.

Doing solid work as usual.

MojoMike36
01-14-09, 5:11 pm
Strong back you got there Mike. You know your something special when the stack is getting too light for you.

Yessir. I've finally conquered the whole stack as well as the heaviest DBs in my gym. With no straps.


sick shit Mike.

Doing solid work as usual.

Thanks man. Consistency and constant progression is my only hope if I want to take this body somewhere special.

Firedrake
01-14-09, 5:28 pm
Sweet sessions, and you ARE a freakshow -- enjoy it!

pedraza
01-14-09, 7:33 pm
awsome shoulder day bro

MojoMike36
01-14-09, 9:03 pm
Sweet sessions, and you ARE a freakshow -- enjoy it!


awsome shoulder day bro

Thanks guys. Pics coming tonight. I just took them at the gym.

MojoMike36
01-16-09, 1:15 am
Going to bed right now I'll log my workout tomorrow if I have time. I'm headed out to VT for a nice ski trip with a buddy. Here are some recent pics. Please leave comments!

In photography class my teacher assigned us a protrait project and action/motion project. I figured I'd kill two birds with one stone and take BBing pics.

So here goes.

Me after just a few weeks of training.
http://s227.photobucket.com/albums/dd273/mjlamie/th_Beforeside.jpg

Me after a little under 7 months of training.

Full body
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSC_0348.jpg
BB Press
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSC_0299.jpg
Most muscular?
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCbw_03492.jpg
Legs
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03422.jpg
BEST legs pic
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03352.jpg
Leg Pressing 10 pies+ photographer for reps
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCBW_03192.jpg
Lat Spread. (didn't realize I should grab waist to make V-taper more apparent!)
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03142.jpg
This is the one I'm submitting for action/motion
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCBW_03022.jpg
Back Double Bi
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03112.jpg
Whatever this is. Delt and tricep
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCBW_03092.jpg
Just me admiring myself a bit (unflexed)
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSC_BW03432.jpg

Congratulate, mock, tease, compliment, laugh. Do whatever, its insignificant to me. I just wanted to share my progression.

I hit the stage in 2010

MojoMike36
01-16-09, 1:23 am
Going to bed right now I'll log my workout tomorrow if I have time. I'm headed out to VT for a nice ski trip with a buddy. Here are some recent pics. Please leave comments!

In photography class my teacher assigned us a protrait project and action/motion project. I figured I'd kill two birds with one stone and take BBing pics.

So here goes.

Me after just a few weeks of training.
http://s227.photobucket.com/albums/dd273/mjlamie/th_Beforeside.jpg

Me after a little under 7 months of training.

Full body
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSC_0348.jpg
BB Press
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSC_0299.jpg
Most muscular?
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCbw_03492.jpg
Legs
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03422.jpg
BEST legs pic
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03352.jpg
Leg Pressing 10 pies+ photographer for reps
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCBW_03192.jpg
Lat Spread. (didn't realize I should grab waist to make V-taper more apparent!)
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03142.jpg
This is the one I'm submitting for action/motion
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCBW_03022.jpg
Back Double Bi
http://s227.photobucket.com/albums/dd273/mjlamie/?action=view&current=DSCBW_03112.jpg
Whatever this is. Delt and tricep
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSCBW_03092.jpg
Just me admiring myself a bit (unflexed)
http://s227.photobucket.com/albums/dd273/mjlamie/th_DSC_BW03432.jpg

Congratulate, mock, tease, compliment, laugh. Do whatever, its insignificant to me. I just wanted to share my progression.

I hit the stage in 2010

I dont know why some are small and some aren't its too late for me to fix it. time for sleep/

Psycho77
01-16-09, 8:53 am
Holy shit Mike. You're growing bigtime there.

with your diet and training regimen, I can see you hyuugge when you step on stage in 2010

shizz702
01-16-09, 9:40 am
Looking fucking jacked in your pics bro! You have built an excellent base, your legs and back are nice and thick. You have so much stage potential you have no choice but to step up on it! You are going to do some serious damage in the bodybuilding game!

MojoMike36
01-16-09, 11:34 pm
Holy shit Mike. You're growing bigtime there.

with your diet and training regimen, I can see you hyuugge when you step on stage in 2010

Thanks man! Thats the goal.


Looking fucking jacked in your pics bro! You have built an excellent base, your legs and back are nice and thick. You have so much stage potential you have no choice but to step up on it! You are going to do some serious damage in the bodybuilding game!

Thanks bro. The best pics are yet to come. I took them on real film with a old school camera and the lighting is much more true and proper. I just developed the negative strips today and even my jaw was dropping. I'll be posting them up as soon as I can figure out how to scan them and such to put them on the net.

I put them up on the projector, girls blushed, guys wet themselves. I'm pleased. I'm posting them all up in the art wing and then I'll leave my last note to the school. Just two more days of classes.



The fat is finally catching up with me tho Shizz! I'm getting sawwwwwwwwwwwft. I got a wee bit of fat to lose but it'll fall off just as easy as it came on. So its all in good fun.

Psycho77
01-16-09, 11:45 pm
The fat is finally catching up with me tho Shizz! I'm getting sawwwwwwwwwwwft. I got a wee bit of fat to lose but it'll fall off just as easy as it came on. So its all in good fun.


Don't worry about the fat, still have lots of time to drop that shit off. gain lots of mass baby!

Firedrake
01-17-09, 2:36 am
Great growth, Mike! You're really putting the package together! Psycho's right -- you don't have too much fat going on -- keep the muscle growth going, and let the increased muscle mass burn the fat right off of you!

MojoMike36
01-17-09, 5:41 pm
Yeah I'm not gonna go a full blown cut more or less a recomp after reconsidering.

shizz702
01-17-09, 6:22 pm
Lol I noticed the abs weren't showing as much as usual, but shit you certainly have put on a lot more quality size since your last pics. Remember G's recent post on these types of things, there's absolutely no need for a cut any time soon, keep bulking away and getting your size on. You can lean out any time you want and with your fast metabolism and natural leaness anyway I'm sure you could do it almost effortlessly. You going in the right direction and once you fill out more and pack on even more size you will look sick cut!

MojoMike36
01-17-09, 8:25 pm
Lol I noticed the abs weren't showing as much as usual, but shit you certainly have put on a lot more quality size since your last pics. Remember G's recent post on these types of things, there's absolutely no need for a cut any time soon, keep bulking away and getting your size on. You can lean out any time you want and with your fast metabolism and natural leaness anyway I'm sure you could do it almost effortlessly. You going in the right direction and once you fill out more and pack on even more size you will look sick cut!

Damn straight my abs aren't showing. I don't give a dick. I'm soft but just weighing more in general lets me throw around more iron so its all good. Thats been my philosophy from the start bro. Just general weight is fine.

It'll be a lean, lower carb, maintenance style diet I'll be doing. You guys can help me design it in a few weeks time. I'm thinkin eggsx5 banana, Shake (w/ egg whites), chicken & whole grain source, shake & banana during workout, chicken & salad & broccoli, eggsx6, casein shake.

Last time I ate like that I was thin as hell and still gaining mass well. So its still TBD but likely near that model. If you guys think I'm missing something point it out yo!


Saturday -

Snowboarding: 7 long runs, 3:30 hours total on the day including eating time. Legs are sore in a good way. Hams especially. Free muscle gains with a fun twist I guess.

I managed to hit all my regular meal times and even through Slim-Fast shakes in between meals today just to compensate for the big activity.

Reflection: I've been riding for a looonng time and so has my buddy Topher. We tore it up on the slopes. I definitely hammed it up alot busting 1's and 3's randomly on flat terrain. We stayed outta the park because 2 year ago he busted his wrist going big, and as for myself I've started being more concerned about avoiding injury since I've set a contest goal.

Pizzalamp
01-17-09, 8:48 pm
damn ya legs look good mike
u def gained a lot since the first pix-u put on some good size-good job
that leg press pic is sweet

MojoMike36
01-19-09, 2:23 am
damn ya legs look good mike
u def gained a lot since the first pix-u put on some good size-good job
that leg press pic is sweet

Thanks. I thought it had a good animal vibe.


Better pics to come after I develop them in school tuesday and wednesday.

Sunday -

Snowboarded for 3:30 hours.

Reflection: I swear to god my calves grew in just these two days. Theres lots of calf muscles involved in riding a snowboard. Specifically holding a toeside turns which I do alot of on the mountain since most trails tend to cut across left and I am a Goofy style rider (lefty).

Good stuff. Enjoying the rest. Looking forward to back day on Tuesday.

Psycho77
01-19-09, 6:54 am
Thanks. I thought it had a good animal vibe.


Better pics to come after I develop them in school tuesday and wednesday.

Sunday -

Snowboarded for 3:30 hours.

Reflection: I swear to god my calves grew in just these two days. Theres lots of calf muscles involved in riding a snowboard. Specifically holding a toeside turns which I do alot of on the mountain since most trails tend to cut across left and I am a Goofy style rider (lefty).

Good stuff. Enjoying the rest. Looking forward to back day on Tuesday.



Looking forward to those pics Mike. Damn snowboarding, I always wanted to try those.

MojoMike36
01-20-09, 8:26 pm
Tuesday -

Back and Calves

Warmup:
45 bar squats, shoulder press, rows, oblique twists

Deadlift
W^135x6
Light 225x5
335x9 (-10 lbs +4 reps) whoa, 335 is a light weight now! Sheesh.
350x5 (+5 lbs)
350x5 (+5 lbs)

BB Rows
Light 135x5
Light 135x5
225x10 (+5 lbs)
225x10 (+5 lbs)

Bent Over DB Rows
Light 35x5
105x11 (+5 lbs +1 rep)
105x11 (+5 lbs +1 rep)

T-Bar Rows
210x8 (+5 lbs)
210x8 (+5 lbs)

CG Neutral Lat Pulldown
220x10 (+10 lbs)
220x10 (+10 lbs)
220x10 (+10 lbs)

Leg Press Calves
120x20 left SuperSet w/ 120x20 right SuperSet w/ 120x20 left SuperSet w/ 120x20 right
120x20 left SuperSet w/ 120x20 right SuperSet w/ 120x20 left SuperSet w/ 120x20 right
120x20 left SuperSet w/ 120x20 right SuperSet w/ 120x20 left SuperSet w/ 120x20 right

Standing BB Calves *toes on 5 lb plates* *New*
135x30
185x30
185x35

Cardio: 1 hr recumbent bike. I'm actually doing it right now as I type this.

Reflection: Basically I nailed everything and added a shit ton of weight. Felt strong as hell and fat as hell lol. Lookin soft but feelin big. Just 6 more pounds to 200! Then its recomp time.

More grunts, growls, and yells. Fun fun fun.

I love rowing 105s with no straps. People still lookin at me like "how the hell does he do that?" every set.

Psycho77
01-20-09, 9:40 pm
Looking strong Mike.

MojoMike36
01-21-09, 12:39 pm
Looking strong Mike.

Thats the goal man. Its been an amazing bulk thus far. But its time to finish up strong.

shizz702
01-21-09, 12:47 pm
Sick pulling Mike, that back is getting strong!

MojoMike36
01-21-09, 10:12 pm
Sick pulling Mike, that back is getting strong!

Thanks bro. 400 is in my sights. I pulled 365x1 just for kicks during a photo shoot with my bud. It looked dope seeing all the details in my back.

MojoMike36
01-21-09, 10:32 pm
Wednesday -

Shoulders & Traps
Added in some abs as well

Warm Up:
45 BB Squats, Front Raises, Upright Rows, Shoulder Press

Standing BB Shoulder Press
W^45x7
Light 95x5
Light 95x5
137x5 (+2 lbs)
137x5 (+2 lbs)

Seated DB Shoulder Press *New*
W^25sx7
45sx10 SuperSet w/ Front Raises 35sx12
55sx8 SuperSet w/ Front Raises 40sx12
60sx5 SuperSet w/ Front Raises 45sx6

BB Upright Rows
135x10 (+12 lbs -7 reps)
135x10 (+12 lbs -7 reps)
135x10 (+12 lbs -7 reps)
Note: Form was better, I used a bit less foot pop to get the weight up

DB Side Laterals
40sx12 (-5 lbs)
40sx12 (-5 lbs)
45sx9 (-3 reps)
50sx8->25sx7 (-1 rep)
Note: Focused on the contraction and form not weight. Will improve next week.

Bent Over Rear Delt Row
70x15 (+3 reps)
75x12 (+5 lbs)

Behind the Back Cable Laterals
22x6 (Mark)

DB Shrugs
110sx11 (+1 rep)
115sx7 (+5 lbs -4 reps)
115sx6 (+5 lbs -5 reps)
115sx7 (+5 lbs -4 reps)
Note: Grip was a bigger factor rather than trap strength on this. Finally conquered the heaviest DBs my gym has to offer felt good.

45* Decline Crunches
BW+12x6
BW+6x6
BWx11

Cybex Ab machine
90x25

Reflection: All went well. I'm actually kind of pleased with my side laterals. The pump was incredible.

Pizzalamp
01-21-09, 11:02 pm
very solid day mike

heavy laterals and great job w/ shrugs

u gotta be sore

Psycho77
01-22-09, 12:40 am
Wednesday -

Shoulders & Traps
Added in some abs as well

Warm Up:
45 BB Squats, Front Raises, Upright Rows, Shoulder Press

Standing BB Shoulder Press
W^45x7
Light 95x5
Light 95x5
137x5 (+2 lbs)
137x5 (+2 lbs)

Seated DB Shoulder Press *New*
W^25sx7
45sx10 SuperSet w/ Front Raises 35sx12
55sx8 SuperSet w/ Front Raises 40sx12
60sx5 SuperSet w/ Front Raises 45sx6

BB Upright Rows
135x10 (+12 lbs -7 reps)
135x10 (+12 lbs -7 reps)
135x10 (+12 lbs -7 reps)
Note: Form was better, I used a bit less foot pop to get the weight up

DB Side Laterals
40sx12 (-5 lbs)
40sx12 (-5 lbs)
45sx9 (-3 reps)
50sx8->25sx7 (-1 rep)
Note: Focused on the contraction and form not weight. Will improve next week.

Bent Over Rear Delt Row
70x15 (+3 reps)
75x12 (+5 lbs)

Behind the Back Cable Laterals
22x6 (Mark)

DB Shrugs
110sx11 (+1 rep)
115sx7 (+5 lbs -4 reps)
115sx6 (+5 lbs -5 reps)
115sx7 (+5 lbs -4 reps)
Note: Grip was a bigger factor rather than trap strength on this. Finally conquered the heaviest DBs my gym has to offer felt good.

45* Decline Crunches
BW+12x6
BW+6x6
BWx11

Cybex Ab machine
90x25

Reflection: All went well. I'm actually kind of pleased with my side laterals. The pump was incredible.

good work Mike.

MojoMike36
01-22-09, 11:04 am
very solid day mike

heavy laterals and great job w/ shrugs

u gotta be sore

Yeah my traps are feelin mighty hard today.


good work Mike.

Thanks Psycho. I'm doing my best.


Anticipation of lean mass diet is killing me. I may just start next week. I'm stuck at 194 and I'm eating dirty as hell right now with loads of clean food along side. The weight I'm gaining appears to be almost all water, and pudge. Seems like I've plateaud on my weight gain a bit here. Seems pointless to fatten up just to hit a number.

I mean I started 138 at summer and I'm 194. Thats a shit load of weight. I'm proud of it and it seems like my body may be giving me the sign to get thin and tight again so I can start all over.

Cutting to 175 then bulking to 220 seems like my next big plan.

diesel1976
01-22-09, 11:07 am
Yeah my traps are feelin mighty hard today.



Thanks Psycho. I'm doing my best.


Anticipation of lean mass diet is killing me. I may just start next week. I'm stuck at 194 and I'm eating dirty as hell right now with loads of clean food along side. The weight I'm gaining appears to be almost all water, and pudge. Seems like I've plateaud on my weight gain a bit here. Seems pointless to fatten up just to hit a number.

I mean I started 138 at summer and I'm 194. Thats a shit load of weight. I'm proud of it and it seems like my body may be giving me the sign to get thin and tight again so I can start all over.

Cutting to 175 then bulking to 220 seems like my next big plan.

Sounds like a wise and well informed decision Mojo.

Psycho77
01-22-09, 11:38 am
sounds like a good plan Mike. I bet you'll be ripped awesome at 175. best of luck

MojoMike36
01-24-09, 4:54 pm
Been busy lately.

Heres the past few workouts. Not going to bother with weight add #s and such. Too much to do.

Biceps & Triceps:

Incline CGBP
W^45x8
65x8
85x8
140x12
145x11
150x8

Flat CGBP
135x4
185x2
165x6

BB Skullcrushers
40x12
78x6
75x7
85x5->50x7

Olympic bar curls
45x15
85x9
90x8
95x5+3 cheat reps
95x5

DB Curls
25sx20
45sx16
40sx16
35sx28

BB Preacher Curls
45x10
75x4
77x6

Concentration Curls
35sx5
25sx10
25sx10->4 sec rest->25sx5

BB Oblique Twist
x10, x10, x10, x10
x10, x10

1 Hand DB Skulls
25x6
20x7+3 assisted
30x3

Relfection: Ridiculous weight ups on Incline CGBP. Felt amazing. Everything was solid besides having to drop the weights on DB curls. I was utilizing too much forearm on the 45s and 40s

____________________________________

Extra Day:

-->I got stir crazy on friday.

BB Bent Arm Pullovers
40x12
75x9
85x6

DB Bent Arm Pullovers
65x6

Note: I didn't realize how involved triceps were in bent arm pullovers. Since I hit my triceps the day before I had outrageous tricep pumps. They felt borderline injured from it.

DB Shrugs Torture Session
30sx12
115sx8->85sx10->60sx10
115sx8->85sx10->60sx12
115sx8->85sx10->60sx10

Leg Press Calves
150x20 Left->150x20 Right->150x20 Left->150x20 Right
150x20 Left->150x20 Right->150x20 Left->150x20 Right

BB Standing Calves
225x20
275x12

Wide Grip Pullups
BWx1
-40lbsx8
-40lbsx8

Reflection: Good stuff

________________________________________

Legs & Abs

BB Squats
45x8
135x5
225x5
285x5
275x6
225x6

BB ATG Squats
245x6

BB Front Squats (Best ROM of my life, Ass to calf)
135x12
155x8
155x8

Straight Leg Deadlifts
155x7
225x5
225x7
255x8

Cybex Extensions
70x17->5 sec rest->70x13 Left & Right

Ball Crunches
BWx30
BWx20
BWx24

Leg Raises
BWx20

Reflection: What the eff. Had some really good sets and some really bad ones. Legs felt weak but I still felt like I got a good workout. My legs are certainly tired and sore. Strength loss happens. It'll come back.

Firedrake
01-24-09, 5:16 pm
. . . of course you will! Progress is not a straight line -- you go up and down on the way up that hill. You're putting in the right work -- it'll happen!

MojoMike36
01-24-09, 9:25 pm
Bahh I don't know why I said 175 the other day.

I don't have that fat to lose. I took a good look at myself tonight. Totally blown away with the progress and mass. I'm also not as bloated and wet as I had suspected. Lean mass is probably the name of the game at this point. I'll thin out naturally over a long time.

Psycho77
01-24-09, 10:11 pm
Relfection: Ridiculous weight ups on Incline CGBP. Felt amazing. Everything was solid besides having to drop the weights on DB curls. I was utilizing too much forearm on the 45s and 40s

___________________________________
Reflection: What the eff. Had some really good sets and some really bad ones. Legs felt weak but I still felt like I got a good workout. My legs are certainly tired and sore. Strength loss happens. It'll come back.


Maybe your just out of your groove. It happens, find it and hit hard.

MojoMike36
01-25-09, 12:20 am
Maybe your just out of your groove. It happens, find it and hit hard.

It was something like that. My legs just felt weak.

Other than the legs everything has been on fire for me.

Pizzalamp
01-25-09, 12:23 am
hard days mike-keep rocking
legs are tough

MojoMike36
01-25-09, 1:06 pm
hard days mike-keep rocking
legs are tough

Yeah. I'm still decently sore. I did add 5 lbs but lost 2 reps on one squat set. My loss of numbers on squats does have something to do with the fact that I'm going deeper.

I'm really thinkin about just dropping the weight and starting from scratch. Except this time I'll stick with ass to grass range of motion no matter what. I sacrificed a lot of form for weight this first time around. Thats basically what I did with front squats yesterday and it went really well.

Add to yesterday:

30 minutes Recumbent Bike cardio.

----I'm taking today off and doing chest tomorrow. My triceps are still far too sore to go train chest today.