Workout Log 2.0

Mikeyjd

Mikeyjd

Member
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)

IMG_20141203_124922_zps2np5ioxx.jpg

IMG_20141203_124959_zpsi9makjsf.jpg



Workout 1 (Leg Day: Heavy)

Dynamic Warmup: 7-minute HIIT Invalid Link Removed


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
 
Glad to see you back bud, and that the leg healed up.
 
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
 
Nice looking accessory day. Love seeing everyone incorporate the Meadows Rows.
 
RegisterJr said:
Nice looking accessory day. Love seeing everyone incorporate the Meadows Rows.
Click to expand...

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

The good news with long breaks is muscle/strength memory on top of quick noob gains.
 
I have a few 12 week Meadows' routines if you're interested and don't already have them.
 
RegisterJr said:
I have a few 12 week Meadows' routines if you're interested and don't already have them.
Click to expand...

I'll take them. I've heard allot of good things about them.
 
40 Minutes of cardio today

10min LISS
20min HIIT
10min LISS
 
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
 
Lunch Macros

Fat: 19.81
Cho: 20.36
Pro: 58.9

Cals: 494
 
Kill it today Mike!
 
RegisterJr said:
Kill it today Mike!
Click to expand...

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.
 
Mikeyjd said:
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.
Click to expand...

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