Workout Log 2.0

[Mikeyjd]

I started my first log here last December with some ambitious goals and made great progress quickly.

http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd-2.html#post4421960

As quickly as I progressed I fizzled out after a minor leg injury. I am starting in a little better shape than last December as I have a much more physical job. I am back and attempting to build something consistent and sustained.

My goals are to become a year round lifter with great strength and physique. I want to be disciplined in my regimen, as a lifestyle change rather than the all out crash and burn episodes, I've grown accustomed to in the past. Any and all encouragement and critiques are welcome. Follow my log and I'll follow yours. We can all use the extra motivation

Current Stats:

Height 5'9''
Weight 170
BF% (Calipers) 15%

Goal Stats:

Weight 180
BF% 10%

All time best lifts:

Bench: 225x2
Squat: 275x2
Dead: 275x3

Goal Lifts:

Bench: 315
Squat: 405
Dead: 405

(Embarrasing Pictures)

Workout 1 (Leg Day: Heavy)

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


A. Squat

135x15
155x10
185x6
185x6


B. Deadlifts

135x10
155x8
185x6
185x6

C. Walking Lunges

x 10
x 10
x 10
x 10

D. Front Squats

45 x 15
95 x 8
95 x 8
95 x 8

Workout Time: 50min

 

[RegisterJr]

Glad to see you back bud, and that the leg healed up.

 

[Mikeyjd]

Glad to see you back bud, and that the leg healed up.

Thanks man. I'm ready to crush it!

 

[Mikeyjd]

Upper Body Accessory Hypertrophy

A1 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

15'sx12
15'sx12
15'sx12

Workout Time: 50 minutes

 

[RegisterJr]

Nice looking accessory day. Love seeing everyone incorporate the Meadows Rows.

 

[Mikeyjd]

Nice looking accessory day. Love seeing everyone incorporate the Meadows Rows.

Thanks. Doms are terrible per usual after a long hiatus. I'm just trying to push through the break in phase lol.

 

[RegisterJr]

Thanks. Doms are terrible per usual after a long hiatus. I'm just trying to push through the break in phase lol.

The good news with long breaks is muscle/strength memory on top of quick noob gains.

 

[RegisterJr]

I have a few 12 week Meadows' routines if you're interested and don't already have them.

 

[Mikeyjd]

I have a few 12 week Meadows' routines if you're interested and don't already have them.

I'll take them. I've heard allot of good things about them.

 

[Mikeyjd]

40 Minutes of cardio today

10min LISS
20min HIIT
10min LISS

 

[RegisterJr]

I'll take them. I've heard allot of good things about them.

PM me an email and I'll send them to you.

 

[Mikeyjd]

Cardio:

20 Minutes fasted HIIT cycling (7 reps of 30 seconds with 1:45 break)

Breakfast macros

Fat: 35.18
Cho: 1.37
Pro: 24.43

Cals: 421

Full body workout later today

 

[Mikeyjd]

Lunch Macros

Fat: 19.81
Cho: 20.36
Pro: 58.9

Cals: 494

 

[RegisterJr]

Kill it today Mike!

 

[Mikeyjd]

Kill it today Mike!

Thanks. I missed my workout due to work. I worked 16 hours yesterday as well... I have a physical job so I'm getting some positive conditioning from that, but it makes working out all but impossible sometimes. I'm planning on hitting it hard tomorrow. Thanks again for the encouragement.

 

[RegisterJr]

Thanks. I missed my workout due to work. I worked 16 hours yesterday as well... I have a physical job so I'm getting some positive conditioning from that, but it makes working out all but impossible sometimes. I'm planning on hitting it hard tomorrow. Thanks again for the encouragement.

I hate it when that happens. At least you aren't on your butt all day.