Bodybuilding Log: Mikeyjd

[Mikeyjd]

Starting Weight: 167.4lbs (16% bf)
Target Weight: 180lbs (at 10% bf)

I've lifted on and off through the years but never seriously or consistently. I have things pretty well down from a nutrition standpoint as that has been a passion of mine for many years. I am hoping that this log will help me get over the motivational hump that seems to come up after 2-3 months of lifting. Here goes starting from scratch

Embarrassing Pictures for motivation:

Starting Split:

Day 1: Back & Biceps Day
Day 2: Chest & Triceps
Day 3: Deltoids and Legs
2x rounds per week
Rest on Sunday.
An extra rest day when absolutely needed.

Today's training:

Back & Biceps

Body Weight Pullups: 1x7, 1x6, 1x5
Bent Over Barbell Rows: 65lbsx12, 75x10, 75x10, 85x8
Dead Lifts: 135lbsx15, 155x12, 195x5, 195x5

Ez Bar Curls: 35lbsx15, 45x12, 50x10
Hammer Curls: 15lbsx12, 15x12, 20x8
Conc Curls: 15lbsx12, 15x12, 20x8 (+4 negatives each side)

Tomorrow:
Chest + Triceps

 

[Mikeyjd]

Chest:

Warmup: Pushups x35

Chest:
Bench 135x12, 135x12, 145x8, 135x8
Bodyweight Dips x12, x12, x12
Incliine DB press 25'sx15, 30'sx12, 35x12, 40x8

Triceps:
ez bar extensions on flat bench 35x12, 40x12, 40x12 (Superset with close grip press same weight x12)
Close grip bench 75x12, 75x6 dropset to 65x6

Pushups burnout x15...

Tomorrow Legs & Shoulders

 

[Mikeyjd]

Legs:

Warmup: Squats 135x15

Squats 155x12, 155x12, 165x8, 175x8...
Alternating Walking Lunges 20lb db's x20steps (dead...)

Shoulders:

Warmup: Barbell Press 45lbsx15

Barbell Press 65lbsx10, 65x8, 75x6
Lateral Raises 15lbsx12, 15x12, 12x12 (superset with 15lb steering wheels for 30 secs)
BB Shrugs 95x12, 95x12, 95x
Arnold Presses 20lbx12, 20x12, 25x8

Tomorrow: Back + Biceps

 

[Mikeyjd]

Warmup pullups x8, x6, x5, x9 (7xassisted)

Reverse Grip Bent Over BB Rows 50lbx12, 60x12, 80x10 (shaky form on the last 3)

Skipping Dealifts do to soreness

Biceps:

Spider Curls EZ Bar 30lbx12, x12, x12
Hammer Curls 15'sx12, x12, x12
Ez Bar Curls 30lbx12, x12, x12

Tomorrow: Rest

 

[Mikeyjd]

Chest/Back Split

Dynamic full body warmup

Bench 95x10, x10, x10, x10, x10, x10, x10, x10, x10, x10 (4020 tempo)
BB Row 50x10, x10, x10, x10, x10, x10, x10, x10, x10, x10 (x030 tempo)

Incline DB Press 25'sx10, x10, x10 (4020 tempo)
Body Pullups x10, x10, x10 (x020 tempo)

Sprints x1 for 60 secs

Tomorrow Legs

 

[Mikeyjd]

Dynamic Warmup: 7-minute HIIT This 7-Minute Workout May Be More Effective Than an Hour of Cardio | STACK

Legs/Abs

A1 Back Squats 135lbs x10, x10, x10, x10, x10, x10 (40x0 tempo)
A2 Lunge x10, x10, x10, x10, x10, x10 (No tempo Emphasis, just trying not to pass out or fall over) * 60-90 secs between to catch breath
7 sets... (I'll get 10 next week...)

Abs B1 incline leg raise x10, x10, x10 (40x0 tempo)
B2 calf raise x10, x15, x15 (2020 tempo)

Tomorrow Rest (Christmas)

 

[Mikeyjd]

Triceps/ Biceps

A1: Dips x10, x10, x10, x10, x10, x10, x10, x10, x10, 10 (Assisted to varying degrees, 40x0 tempo)
A2: Hammer curls 20lbs x10, x10, x10, x10, x10, x10, x10, x10, x10, x10 (4020 tempo) * form started to suffer on set 7, 15's for the last 2 sets

B1: Swinging DB Lat Raise 15's x10, x10, x10 (Controlled Explosive)
B2: Seated db lat raise 8's x10, x10, x10 (2040 tempo)

Incline Bench Leg hangs x10, x10, x10
HIIT 1minute Cycling x2

Tomorrow Rest

 

[Mikeyjd]

Dynamic Warmup: 7-minute HIIT This 7-Minute Workout May Be More Effective Than an Hour of Cardio | STACK

Legs

A1 Back Squats 135lbs x10, x10, x10, x10, x10, x10, x10, x10 (40x0 tempo)
A2 Lunge x10, x10, x10, x10, x10, x10, x10, x10 (60 secs between sets)
8 sets...

Abs
B1 incline leg raise x10, x10, x10 (40x0 tempo)
B2 calf raise x10, x15, x15 (2020 tempo)

Tomorrow Rest

 

[Mikeyjd]

Chest/Back

Dynamic full body warmup

A1:Bench 105lbs x10, x10, x10, x10, x10, x10, x10, x10, x10 (4020 tempo)
A2:TRX Row x10, x10, x10, x10, x10, x10, x10, x10, x10 (x040 tempo)

B1:Incline BB Press 75lbs x10, x10, x10 (4020 tempo)
B2:Body Pullups x10, x10, x10 (x030 tempo)

Pushups to burnout (x15)

Cyle Sprints x1 for 30 secs on max difficulty

 

[Mikeyjd]

2 week update:

Starting Weight: 167.4 (16% bf)
Current Weight: 170.2 (15% bf)
Target Weight: 180 (10%bf) Hopefully by 2015

Triceps/ Biceps

A1: Tricep Dips x10, x10, x10, x10, x10, x10, x10, x10, x10, x (40x0 tempo)
A2: Hammer curls 20lbs x10, x10, x10, x10, x10, x10, x10, x10, x10, (4020 tempo)

B1: Close grip EZ bar curl 40lbs x10, x1010 (Reverse grip superset after extensions x2)
B2: Overhead EZ bar extenions 40lbs x10, x10, x10 (2040 tempo)

Tomorrow Rest

 

[Mikeyjd]

Legs Day (Not doing GVT for legs anymore, as the physical drain is interfering with motivation)

Squat: 135x10, 155x8, 185x6, 185x6, 185x6, 185x6
Deadlift: 135x10, 155x8, 185x4, 205x6, 205x6

Tomorrow: Rest

Saturday Chest/Back

 

[Mikeyjd]

Chest/Back

Dynamic full body warmup

A1:Bench 115lbs x10, x10, x10, x10, x10, x10, x10, x10, x10, x10 (4020 tempo)
A2:TRX Row x10, x10, x10, x10, x10, x10, x10, x10, x10, x10, x10 (x040 tempo)

B1:Incline BB Press 85lbs x10, x10, x10 (4020 tempo)
B2: Assisted Body Pullups x10, x10, x10 (x030 tempo)

hiit cycle + abs tri set (x15

 

[Mikeyjd]

Week 3 update

Starting Weight: 167.4 (16% bf)
Current Weight: 172.1 (13.5% bf)
Target Weight: 180 (10%bf) Hopefully by 2015

Took some measurements today pre-workout.

L arm: 12.7''
R arm: 12.8''
Chest: 39''
Waist: 33.25''
R leg: 24''
L leg: 24.5''
Shoulders: 45.25''
Fore arms: 11''
Neck: 15.25''

Biceps/Triceps

A1: Spider Dumbell curls 20lbs x10x10 (4020 tempo)
A2: Tricep Dips x10x10 (40x0 tempo)

B1: Close grip EZ bar curl 40lbs x10x3 (Reverse grip superset after extensions x3)
B2: EZ bar Extensions: 40lbs x10x3

Assisted pullups burnout (x12)

Tomorrow: legs

 

[Mikeyjd]

7 minute warmup

Legs:
Sqauts 135x15x3
Deads 135x12x3

Chest/Back:
Flat Bench: 115x15x3
Trx Back: 15x3

Shoulders:
Lateral Raises 12'sx15x3
Military Press: 45x12x3

Abs:
Rocky's to failure Superset
Side raises superset
Toe touches

LISS Cardiio: 20 min

 

[Mikeyjd]

A1:Bench press

135x10x4

A2:BB Row

95x10x4

B1:Incline BB press

40x10x2

B2:Assisted Chinups

10x2

C1:Squat

185x10x4

C2:Standing Calf Raise

4X15

D1:Dead Lift

205x6x4

E1:Lateral raise

15x10x4

E2:Bicep Curls

25x10x4


HIIT cycling/Abs

2 cycles

 

[Mikeyjd]

Starting Weight: 167.4 (16% bf)
Current Weight: 169.4 (13% bf)
Target Weight: 180 (10%bf)

Measurements:

L arm: 12.7 (Flexed 13.8)
R arm: 12.75 (Flexed 14.25)
Chest: 37.25''
Waist: 31.5''
R leg: 22.5''
L leg: 22.5''
Calf: 14.5''
Calf: 14.5''
Shoulders: 45.75''
L Fore arms 10.7''
R Fore arms 10.8''
Neck: 14.25''
Hips: 33.25

Full Body Routine

A1 Squat

Warmup
135x10
155x5
185x5

Working
205x3
205x3

A2 Standing Calf raises

x15
x15
x15

B1 Flat bench

Warmup
135x10
155x5
165x3

Working
185x5
195x5

B2 Bent over BB rows

Warmup
65x10
95x5
105x5

Working
115x5
115x5

C1 Incline BB Press

Warmup
75x10
95x5

Working
115x5
115x5

C2 BodyWeight Chins

x8
x7
x6

D1 DB press

Warmup
25x10
25x10
25X10

D2 Rear Lateral Raise

10x10
10x10
10x10

E1. BodyWeight Dips

x10
x10
25lbsx6
25lbsx6

E2. DB Curls

20x10
20x10
25x6
25x6

 

[Mikeyjd]

Full Body Routine (Glycogen Deplete Day)

A1 Squat

135x15
135x15
135x15

A2 Standing Calf raises

x15
x15
x15

B1 Flat bench

125x15
125x15


B2 Bent over BB rows

95x15
95x12

C1 Incline BB Press

95x15
95x15

C2 Close Grip Assisted BodyWeight Chins

x15
x15

D1 DB press

20x15
20x15

D2 Rear Lateral Raise

10x15
10x15

E1. Assisted BodyWeight Dips

x15
x15

E2. EZ Bar Curls

45x15
45x15

 

[Mikeyjd]

Full Body (High Tension Day)

A1:Bench press

145x10
145x10
145x10
145x10

A2:BB Row

100x10
100x10
100x10
100x10

B1:Incline DB press

40x10
40x10

B2:Vertical TRX Rows

10
10

C: Squat

145x10
190x10
190x8

D1:Wighted Dips

(17.6lbs)
x10
x10

D2:DB Bicep Curls

25x10
25x10

 

[Mikeyjd]

Full Body Routine (Power Day)

A1 Squat

Warmup
135x10
155x8
165x5
195x1
215x3

Working
230x3
230x3
250x3 (PR!! Feeling Like a beast today after a sluggish Thursday!)

A2 Standing Calf raises

x15
x15
x15

B1 Flat bench

Warmup
135x10
155x6
165x3
185x1

Working
205x3
205x2

B2 Bent over BB rows

Warmup
95x10
105x6
115x5

Working
125x3
125x3

C1 Incline DB Press

Warmup
40'sx10
45'sx5

Working (BB)
125x8
125x10

C2 BodyWeight Chins

x9
x8
x7

D1 BB press

45x12
75x6
85x5
95X3
95x3

D2 Rear Lateral Raise

12x10
12x10
12x10
12x10
12x10

E1. BodyWeight Dips

x12
x12
x12

E2. EZ Bar Curls

50x12
50x12
50x12

Pushup Burnout

 

[Mikeyjd]

Full Body Routine (Glycogen Deplete Day)

A1 Flat bench

135x15
135x15
135x15

A2 Standing Calf raises

x15
x15
x15

B1 Squat

145x15
145x15
145x15

B2 Bent over BB rows

95x15
95x15

C1 Incline BB Press

95x16
100x15

C2 Close Grip Assisted BodyWeight Chins

x15
x15

D1 DB press

20x15
20x15

D2 Rear Lateral Raise

10x15
10x15

E1. Assisted BodyWeight Dips

x15
x15

E2. EZ Bar Curls

45x15
45x15

Supplemented with ArA and GMS for the 2nd time. Noticebly more painful on the last few reps of each set. Not noticeably more pumped though. Dry mouth is significant.

 

[Mikeyjd]

Week 5 Update

Starting Weight: 167.4lbs (16% bf)
Current Weight: 169.2 lbs (13% bf)
Target: 180lbs (10% bf)

Fasted AM after carb reload

Pumped after Workout after Carb Load (This was satisfying )

 

[Mikeyjd]

Tension Training (Carb Refeed Day)

A1:Bench press

155x10
155x10
155x10
155x9

A2:BB Row

100x10
100x10
100x10
100x10

B1:Incline DB press

40x11
40x12

B2:Widegrip Pullups

x6
x5 (+2 negatives)

C: Squat

145x10
165x8
185x10
185x10 (I needed 2 minutes to catch my breath for this set.)

C2: Standing Calf Raises

x15
x15
x15
x15

D1: Isometric Dips

x10
x10

D2:DB Bicep Curls

25x10
25x10

E1: Lateral Raises (partial ROM)

20'sx20
20'sx15/10'sx8
20'sx15/8'sx12 (pain tolerance test...)


E2: Rear Delt Raises (Dropset)

12'sx12/10'sx5/8'sx5/5'sx8 (much better ROM on the 5's and the burn was severe!!!!)
12'sx12/10'sx6/8'sx6/5'sx10 (Felt stronger on the 2nd set)
12'sx12/10'sx6/8'sx6/5'sx10 killer....

Workout time 1h 5m

 

[Mikeyjd]

Full Body Routine (Power Day)

A Squat

Warmup
135x10
155x8
165x6
180x5
205x3

Working
255x3
265x3 (beasted it!!!!!!!!!!!!!!! Good form and explosive!!)


B1 Flat bench

Warmup
135x12
155x8
165x6

Working
210x3 (PR for 3!)
210x3 (need a spotter going for new pr's here)

B2 Bent over BB rows

Warmup
95x12
105x8
115x5

Working
135x5
135x5

C1 Incline BB Press

Warmup
115x12
135x10

Working (BB)

155x6
155x6

C2 BodyWeight Chins

x10
x10
x7 (+3 negatives...)
x10 (TRX Rows.. Grip is shot...)

D1 Lateral Raises Partial ROM (Drop Set)

20x12/15x8/10x10 (Swinging 10's from in front for full ROM and slow/controlled descent)
20x12/15x8/10x10 (better ROM on this set. I felt stronger.)
20x10/15x6/10x8 (Feeling Weak now...)

D2 Rear Lateral Raise

10x12
10x12
10x12

E1. BodyWeight Dips

x12
x12
x12

E2. EZ Bar Curls

50x12
50x12
50x12

Pushup Burnout

 

[Mikeyjd]

Upper Body (Pump/Conditioning)

Warmup (1x 20second HIIT Cycle/ Superset with abs triset)

A1 Flat bench

140x15
140x15
140x12
135x10

B2 One arm BB rows

60x10
50x10
50x10
50x10

C1 Incline BB Press

100x15
100x12

C2 TRX Face Pulls

x15
x15

D1 Super Wide Grip BB Press

45x15
45x15
45x15

D2 Rear Lateral Raise

10x15
10x15
10x12

D3. Lateral Raises (Full ROM past parallel to shoulders)

12x12
12x10
12x10

E1. BodyWeight Dips

x15
x12
x10

E2. EZ Bar Curls

50x15
50x12
50x10

F2. Pushups Burnout

x15

Workout time: 58 minutes

Took Agmatine with pre-wo carb 90minutes before workout. Took ArA 45 minutes pre-wo with alcar. Chest/shoulder/back pump was quite uncomfortably crazy...

Tomorrow: Leg Day (Pump/Conditing)

 

[Mikeyjd]

Week 6 Update (2 days early..)

I believe I have hit my preliminary recompostion goal of 12% bf. I will now start a clean bulk back up to 14% (I'm hoping this last's about 3 months) Then I will begin my pre-summer cut down to 10%.

 

[Mikeyjd]

Legs/Posterior Chain Conditioning

1 minute rest between supersets.

Warmup: 30sec HIIT Cyling (Highest difficulty) Ab Tri Set (V ups, Plate Twists, Plank all to failure)

B1 Squat

135x15
145x15
145x15
145x15

A2 Standing Calf raises

x20
x20
x20
x20

B1 Deadlift

135x12
145x10
145x10
145x10

B2 Walking Lunges

25lb db's x 10
25lb db's x 10
25lb db's x 10
25lb db's x 10

Workout Length: 42 minutes

 

[ShutUpNdSkwat]

Why have I not seen this log until today? Epic log and you can count on the fact that I'll definitely be following. Keep up the very sexy work.

 

[Mikeyjd]

Why have I not seen this log until today? Epic log and you can count on the fact that I'll definitely be following. Keep up the very sexy work.

Thanks m8 <3

 

[ShutUpNdSkwat]

How long have you been lifting now? You have made some great progress.

....

Edit: Never mind. 6 weeks lmao. What I meant to say was how long have you been posting on this forum (excellent recovery!)

 

[Mikeyjd]

How long have you been lifting now? You have made some great progress.

On and off 10 years now. Off for the majority of it. Hardcore now for almost 2 months without missing a meal or a workout (posting for about 2 months also).

 

[ShutUpNdSkwat]

On and off 10 years now. Off for the majority of it. Hardcore now for almost 2 months without missing a meal or a workout (posting for about 2 months also).

Yeah, it shows. You're looking strong, man. What's your diet like, because you're getting bigger and shredded

 

[Mikeyjd]

Yeah, it shows. You're looking strong, man. What's your diet like, because you're getting bigger and shredded

I've been doing Lyle Mcdonalds UD2 for 4 weeks and lost 3-4% bf while gaining 1 pound. 3 1/2 days of 50 carbs (fibrous only) Then before your day 4 workout you break the carb fast. Then you do a massive refeed of 700-1k carbs over the next 24-36 hours followed by 2 days of maintenance cals. Rinse and repeat. You get awesome fat burn on the low carb days, then you get some decent strength/hypertrophy on the refeed maintenance end of it. I'm taking a week right now to eat at maintenance and test my carb sensitivity before I decide for sure whether I'm gonna cut down to 8-10% bf or go for a 3-4month lean bulk.

 

[Mikeyjd]

High Tension Day

A1:Bench press

135x12
165x8
165x8
165x8
165x8

A2:BB Row

95x12
115x8
115x8
115x8
115x8

B1:Incline BB press (45degrees

135x8
135x8
135x8

B2:Widegrip Pullups

x7
x6
x5

C1: Squat

135x10
165x10
185x8
185x8
185x8

C2: Standing Calf Raises

x15
x15
x15
x15
x15

D1: Explosive Dips

x12
x12
x12

D2:EZ Bar Bicep Curls

50x8
50x8
50x8

E1: Lateral Raises (Full ROM)

15'sx10/12'sx6
15'sx8/12'sx6
12'sx10/8'sx8

E2: Rear Delt Raises (Dropset)

12'sx6/10'sx5/8'sx5
12'sx6/10'sx6/8'sx6
10'sx8/8'sx8/5'sx8

F1: Meadows Rows

25x12
25x12
25x12

F2: Super Wide Grip Overhead Press

45x12
45x12
45x12

Workout Time: 1h

 

[ShutUpNdSkwat]

Dat Volllluuuummmeee. Don't wuss out, though. Make sure to include the other 19 letters of the alphabet. Also, symbols and numbers too.

Example:

A 1:

A2:

B1:

B2:

...

1 1

1 2:

# 1:

# 2:

Hard core workout. Awesome job.

 

[Mikeyjd]

Dat Volllluuuummmeee. Don't wuss out, though. Make sure to include the other 19 letters of the alphabet. Also, symbols and numbers too.

Example:

A 1:

A2:

B1:

B2:

...

1 1

1 2:

# 1:

# 2:

Hard core workout. Awesome job.

lol thanks. The letters are the same because the exercises are suspersets. For example A1 is followed directly by A2 without rest.

 

[Mikeyjd]

Full Body Routine (Power Day)

A1 Squat

Warmup
135x10
155x8
165x6
185x5
225x2

Working
275x2

A2 Dead Lift

Warmup

135x12
155x8
185x5
225x8
Working


275x3
275x3

B1 Flat bench

Warmup

115x12
135x10
155x6
165x6
185x2

Working
215x1...
205x3

B2 One arm DB rows

25x12
35x10
50x8
50x8

C1 Incline BB Press

135x10
145x8
145x8

C2 BodyWeight Chins

x10
x7

Workout Time: 55Minutes

 

[Mikeyjd]

Upper Body Accessory Hypertrophy

A Pullups (Full ROM)

x10
x7
x5
x4 (x2 negatives)
x3 (x2 negatives)

B1 Lateral Raises Partial ROM (Drop Set)

20x12/15x10/10x10
20x12/15x10/10x10
20x10/15x10/10x10

B2 Rear Lateral Raise

12x10
12x10
12x10

C1 Super Wide Grip Overhead Press

50x12
50x12
50x12

C2 Meadows Rows

25x12
25x12
25x12

D1. Lying Ez Bar Extensions

50x12
50x12
50x12

D2. EZ Bar Curls

60x12
60x12
60x12

E1. Dips

x10
x10
x10

E2. Spider Curls

25'sx10
25'sx10
25'sx10 (15'sx10)

Workout Time: 50 minutes

 

[Mikeyjd]

Legs/Conditioning

Warmup: 30sec HIIT Cyling (Highest difficulty) Ab Tri Set (V ups, Plate Twists, Plank all to failure)

B1 Squat

135x15
155x12
155x12
155x12

A2 Standing Calf raises

x20
x20
x20
x20

B. Walking Lunges

25lb db's x 10
25lb db's x 10
25lb db's x 10
25lb db's x 10

C. HIIT CYCLING

x30secs (90secs rest)
x30secs (90secs rest)
x30secs (90secs rest)

Workout Length: 50 minutes

 

[Mikeyjd]

2/8/14 6:30 p.m.

Upper Body

A1 Flat Bench

PushupsX20
135x12
155x10
155x10
155x10

A2 Chin ups (Full ROM with rest pause at full extension)

x10
x7
x6
x6

B1 Incline Bench

135x10
135x10
135x10

B2 BB Rows

95x12
115x10
115x10

C1 Lateral Raises Partial ROM (Drop Set)

20x15/15x10/10x10
20x15/15x10/10x10
20x15/15x10/10x10

C2 Rear Lateral Raise

10x10 (band pull aparts x10)
10x10 (band pull aparts x10)
10x10 (band pull aparts x10)

D1 Super Wide Grip Overhead Press

65x12
65x12
65x12

D2 BB Rows

50x8
50x8
50x8

E1. Lying Ez Bar Extensions

50x12
50x12
50x12

E2. EZ Bar Curls

60x10
60x10
60x10

Workout Time: 1 Hour

 

[Mikeyjd]

Full Body High Tension Day

A1:Incline Bench press

135x12
165x8
165x7
160x8
160x5

A2:BB Row

95x12
105x10
105x10
105x10
105x10

B1:Bench Press

165x6
165x7
165x6

B2:Widegrip Pullups

x6
x12 (assisted)
x12 (assisted)

C1: Squat

135x12
165x10
195x8
195x8
195x8

C2: Standing Calf Raises

x15
x15

D1: Explosive Dips

x12
x12
x12

D2:EZ Bar Bicep Curls

65x10
65x10
65x10

Workout Time: 40min
I tried no pre-wo meal (1-2hours prior) and upping intra bcaa's. I felt shaky and weak the whole WO. Squats were a struggle and benching was a joke.. I don't like this at all... I had to quit early do to nausea.

 

[RegisterJr]

In for your progress, bud. Made some very noticeable growth already!

 

[Mikeyjd]

Week 8 update

 

[Mikeyjd]

In for your progress, bud. Made some very noticeable growth already!

Sweet! Glad to have ya. The journey has just begun

 

[Mikeyjd]

Upper Body

A1 45* Incline Bench

PushupsX20
135x12
155x10
155x10

A2 Chin ups (Full ROM with rest pause at full extension)

x10
x7
x6
x6

B1 Flat Bench

155x10
155x10
155x10

B2 BB Rows

95x12
115x10
115x10

C1 Lateral Raises Partial ROM (Drop Set)

20x15/15x10/10x10
20x15/15x10/10x10
20x15/15x10/10x10

C2 Rear Lateral Raise

10x10 (band pull aparts x10)
10x10 (band pull aparts x10)
10x10 (band pull aparts x10)

D1 Super Wide Grip Overhead Press

65x12
65x12
65x12

D2 BB Rows

50x8
50x8
50x8

E1. Lying Ez Bar Extensions

50x12
50x12
50x12

E2. EZ Bar Curls

60x10
60x10
60x10

Workout Time: 1 Hour

 

[ShutUpNdSkwat]

It looks like you are doing very, very well. Do you get winded? Seriously, these work outs are intense.

 

[Mikeyjd]

It looks like you are doing very, very well. Do you get winded? Seriously, these work outs are intense.

I'm semi winded for most of the workout. I try to keep rest periods under a minute between supersets. on squats the rests tend to be closer to 1 1/2 minutes. It's definitely challenging lifting with this approach, but the results are well worth it in my opinion.

 

[RegisterJr]

I'm semi winded for most of the workout. I try to keep rest periods under a minute between supersets. on squats the rests tend to be closer to 1 1/2 minutes. It's definitely challenging lifting with this approach, but the results are well worth it in my opinion.

I prefer this as well. SS-ing chest and back should've had your HR kicking the whole time!

Nice work in here mike.

 

[Mikeyjd]

I prefer this as well. SS-ing chest and back should've had your HR kicking the whole time!

Nice work in here mike.

thanks m8

 

[ShutUpNdSkwat]

Where's the updates?

 

[Mikeyjd]

Where's the updates?

Thanks for asking. I injured my right leg playing basketball and took a week off. Then I had a 2 week vacation to Florida. I am leaving next week for Alaska to do a 5 month commercial fishing stint, so my goals for this year are all but shot. I am planning to hit it hard in the fall after fishing season. Thanks for the support. I'll be back