mikefear's training log -- time to get swole!

[mikefear]

Copying the last week or so over from another board I post on.. here we go:

typical day consists of 15-21 sets. 2 body parts a day: major muscle group compound movement + 2 accessories + 2 supplemental exercises.


supps:
fish oil
alanyl-l-glutamine
hawthorn berry
PureCEE
cardio breeze or red blast pre-w/o
wheytech pro protein (vitamineshoppe house brand)
water, water, chicken, water, chicken, veggies

current weight: 186 @ 6' tall.

https://www.anafit.com/shop

	Cardio Breeze Cardio Breeze is designed to enhance energy and endurance.

	PureCEE PureCEE delivers increased strength, pump and muscular endurance without abdominal bloating or subcutaneous water retention often found with creatine monohydrate. PureCEE uses the finest and purest Creatine Ethyl Ester HCL.

	Red Blast RED BLAST contains Pure Creatine ethyl ester, black tea methylxanthines that enhance the Central Nervous System, improves oxygen uptake via bronchiodilation and anti-inflammatory effects as well as increases the NO effects of Arginine Ethyl Ester, Ornithine Ethyl Ester and norvaline.

[mikefear]

2-8-07 - back/tri's

deadlifts (everything done standing on top of a 100 lb plate, working from a deficit to help my pull off the floor)
135x8
225x5
275x5
325x5
355x3

pullups
bwx10
bwx8
bwx7

seated, chest-supported row (plate loaded, lever machine)
i do right arm, then left arm same weight, same reps.
70x12
95x10
135x10

tricep pushdowns
120x12
130x10
140x8/110x8/70x8

jm press w/ ez curl supersetted with cg bench
bar+40x10 / 10 cg bench reps
bar+50x10 / 10 cg bench reps
bar+60x7 / 10 cg bench reps

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

2-9-07 - legs/shoulders

going light on the legs today because i am going to a theme park on Sunday and I don't feel like being in agony and then having to walk for 6 hours.

squats
barx20 warmup
95x10
135x8
175x5
185x5
185x5

seated calf raises (pause at top, full stretch at bottom - plate loaded)
90x15
115x10
140x8
90x10

quad extensions
light weight, really slow contraction with a 3 second pause/squeeze at the top
70x12
80x10
90x10
100x6

standing calf raises (pause/squeeze at top, full stretch at bottom)
133x10
144x10
155x8

seated should press's (db's) - lowering the weight until my elbows are almost at my sides, none of that parallel bullshit.
20x20 warmup
50x12
60x10
60x8
40x8

reverse db flys
25x12
30x10
30x8
15x10

front/side raises together.. front raise, down, side raise, down = 1 rep.
20x10
25x10
25x8
15x6
10x10 OH THE BURN!

shrugs with diamond/trap bar (pause/squeeze at top, lowered to a completely relaxed position)
135x15
185x12
235x12

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

2-10-07 - Off Day

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

2-11-07 - Chest/Bi's

Will fill in when I get back

flat bench db's
20x20 warmup
70x12
75x10
80x8
85x6

cable crossovers from a low setting, moving my arms in an upward direction..whatever those are called..
60x12
70x10
80x5 (i broke the fucking cable, the wire just snapped and went flying )
finished off on the pec deck..
190x12
205x8

incline bench w/ db's
60x10
65x8
65x7

standing, alternating db curls
25x12
30x10
35x8
40x4 (help getting them up, extremely slow eccentric)

seated preacher curls with hammer curl bar (bar weighed 30 lbs)
bar+20 x 12
bar+30 x 10
bar+35 x 7

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

2-12-07 - back/tri's

meh, didn't get enough sleep last night.. coulda had a better day, whatever.

deadlifts
135x8
225x5
275x5 (first 3 sets were off of a 100 lb + a 45 lb plate.. 4" or so)
315x1 (was gonna maybe work up to 405 )
365x1 (went up smooth)
385x1 miss

pulldowns
133x12
144x10
155x10
177x8 (ouch)

seated cable rows
150x10
160x10
180x4/170x4/160x4/150x4/140x4/130x4/120x4/110x4 dropset absolutely no wait time, had my lifting partner switch the weights as soon as i dropped the 4th rep of each set.

close grip bench on a seated bench machine, put a bar between the handles so i could grip close.. fucker felt heavy
100x15
120x10
140x8
100x5

one arm at a time, underhand cable reverse pulldowns (i made that name up, but it describes the movement well)
50x10
60x10
70x9

https://www.anafit.com/shop

[archive_Iron Island]

Welcome to the board. What are your goals and lifting history?

[mikefear]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Iron Island:
Welcome to the board. What are your goals and lifting history?<HR></BLOCKQUOTE>

Thanks for the welcome

I've been lifting off and on for about 2 years.. I started @ 135 lbs (6' tall) and lifted for about 6 months without any gain and looked up the symptoms of having low testosterone.. turns out, I had 'em all. Got my blood levels checked and they came back at 281 ng/dl.. keep in mind i was 21 years old. Doc put me on 100mg/test a week and I finally started to grow. Got up to 169 lbs and then started seeing a new doctor who bumped my dose to 200mg/wk (This was in July of '06). I now sit at about 186-187 lbs.

I've not been the most dedicated guy in the gym, but for the past 9 months or so, I've been dilligent, with the exception of 2.5 months I had to take off due to a torn tendon sheath in my wrist (but I wished everyday that I was in the gym).

So that's what it all boils down to. Here's a pic of some of my transformation, though it's not completely updated. I think the 'after' picture was taken in November.



https://www.anafit.com/shop

[archive_Ulter]

Great to have you posting here Bro.

[mikefear]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Ulter:
Great to have you posting here Bro.

https://www.anafit.com/shop/
<HR></BLOCKQUOTE>

Thx, boss.

https://www.anafit.com/shop

[mikefear]

2-13-07 - Legs/Shoulders

Section where most of the leg equipment is was packed so I was alternating between legs/shoulders

Seated db presses
55x10
55x8
60x8.. took a while to get the last one up

squats (ass to floor, literally.. i almost sat on my balls)
45x15
115x5
145x5
165x5
185x5

front/side raises -- combo set (raise to front, lower, raise to side, lower = 1 rep)
15x12
20x10
20x10

seated calf raises
90x15
115x12
115x10

hip adductor machine
full stack x 12
full stack x 12
full stack x 12

standing calf raises
133 x 15
144 x 12
155 x 8

quad extensions (slow concentric, pause, slow eccentric)
100x12
110x10
130x10
80x10 (no pause here, just pumped 'em out.. burned like hell)

shrugs - diamond-shaped bar (pause at top)
135x15
185x12
235x8

https://www.anafit.com/shop

	ASS Nelson Montana

[joepalooka]

Welcome it will nice to see how you progress.

[e-double]

My suggestions are for your longterm lifting career, and I know change takes time, but if I were coaching you, and I wanted you to become the baddest thing you could be, I would suggest you...

Find an Olympic lifting team/coach and spend a little while getting used to lifting athletically. The wrestling/football coach at school may or may not know how to really teach 'oly' and all the great assistance movements so try and really find a coach/lifter with a succesful record who can.

Even three lessons can make a world of difference. You don't have to compete, or train that way for too long, even a few months. I promise you, you'll take what you learn and use it for the rest of your life. Learning to really explode from your hips is too applicable not to invest some of your early lifting career in.

And the girls will like you more for it as well


That said, I think 'oly' training gets boring after a while, it's too restrictive, but once you have some basics down you can easily incorporate what you've learned and like of it, in all your future traing

Too much bodybuilding early on, can get in the way of kinesthetic/body pimpness, especially if the lifter doesn't do any other sports.

After you've trained for just a little while it will be easy to feel how much bodybuilding movements your body needs to grow; and you will have balance.

I like to think, as mantra, "I want to always be much stronger and capable then I appear, as animals are in nature."

"I want my bodies appearance to be a result of what it has come to be able to actually do, not simply an effort to appear a certain way."

Holding these philosophies as your mantra does not mean you can't end up looking just like a lower weight division bodybuilder!

Keeep in mind, this whole game has been ass-backward for more then 20 years, with the effort towards more commercially viable fitness, and focus on drugs that allow appearence to be attained that is no indiactor of the animals capacity.

You've got the base already I can see it in the strength of your lifts.

All of this is just my 2cents, and me telling you what I would have told myself in hind sight.


.................................................. ............

"Know how fi' chat, ya got to know how fi' chat" Shinehead Know Fi Chat 1988

	ASS Nelson Montana

[mikefear]

e-double, I am with you all the way.

I am going to start incorporating cleans + jerks, front squats, overhead squats into my routine and have an "oly lifting day."

I already had this planned, but I am unsure of how to incorporate these lifts and what kind of rep/set scheme to use. Any suggestions would be appreciated

https://www.anafit.com/shop

[mikefear]

2-14-07 - OFF DAY

https://www.anafit.com/shop

[mikefear]

2-15-07 - Chest/Bi's

Flat Bench (lowered the bar more slowly than usual today and the weight seemed easier to put up.. probably because i expended less energy trying to stop a 'falling bar' and was able to focus better.)
barx20
135x8
175x5
195x5
205x3
175x8

Cable Flys (full stretch and slow concentric/eccentric)
60x12
70x10
70x10/60x12/40x10 superset

incline w/ db's
55x10
stopped, right shoulder was hurting a little bit

concentration curls
25x12
30x10
30x9
35x8
40x3 (swung them up and did slow negatives)

hammer curl bar
bar + 50 x 10
bar + 50 x 8
bar + 30 x 21 (did 21's..7 lower half reps, 7 upper half reps, 7 full reps)
bar + 20 x 21 (" ")

https://www.anafit.com/shop

[e-double]

I suggest you start here, get the DVD and the book.


http://www6.mailordercentral.com/iro...sp?number=1204

I went to take some lessons from Jim Schmidt many years ago in San Francisco, it just takes a few sessions to help improve the rest of your lifting lifetime.

And Jim Schmidt IS the man, he coached Bruce Willhelm, and a lot of other people.

To this day I think he still charges very little for a lesson.

I hope I didn't come off anti-bodybuilding, I just know how much more fun it becomes when you incorporate it all together.

All of sudden 1+1=5, I'm learning that all over again with my curent training focus which is new and challenging for my body.

.................................................. ............


[This message was edited by e-double on 02-18-07 at 10:31 PM.]

[joepalooka]

Nice suggestions. If you wanted to learn olympic lifting a coach would be a must.

I think you need to define for your self what is you want to accomplish in your lifting. Whether it be size, strength, power. Or a mixture of all 3.

I have overlooked what your exercise choices and I am impressed you have incorporated JM press. The exercises and rotation seem to be fine to me. I would suggest that you dont change anything until you plateau. Once you do then add in some olympic lifting or change gears and do something entirely different.

[mikefear]

Thanks for the suggestions, guys. I will definitely be looking into the oly-type stuff. Gonna ride out this routine for another 8-12 weeks and switch things up to shock my body.

https://www.anafit.com/shop

[mikefear]

2-16-07 - OFF

2-17-07 - OFF

Went away for the weekend, didn't get to lift but I did a little cardio.

https://www.anafit.com/shop

[mikefear]

2-18-07 - Back/Tri's

Deadlift (forgot my chalk + belt at home)
135x10
225x5
315x1
365x1
385x1 PR
405x0 Got it about 6" up and didn't think I'd make it the rest of the way, so I just dropped it so I wouldn't hurt myself. Pretty happy anyway.

Pullups
bwx10
bwx8
bwx7
assisted @ 80x12

seated, plate loaded rows
45x15
90x10
115x10
135x10 ouch.

cg bench
135x12
155x10
moved over to a seated bench machine, put a bar between the handles and went closegrip on this so that I could burn out..
100x12
120x10 (feels a lot heavier than 120 on freeweights)

pushdowns with v-shaped attachment
120x12
130x10
140x10/110x10/80x8
120x10/90x8/60x10

reverse, underhand tricep push/pull downs? wtf.
110x12
120x10/90x10/60x8

https://www.anafit.com/shop

[e-double]

WOW grreat work on your deads mike.

I found that if deadlifted once every two weeks I felt stonger then doing them once a week, but this was after many years of lifting and having hit a wall.

When I did do them every other week, I'd alternate with a fast olympic pull from the floar on alternate weeks, like clean grip high pulls, with bumper plates.

If you ever feel like you hit a wall, or you don't feel totally recovered, don't be afraid to hit them less frequently.

.................................................. ............

"Know how fi' chat, ya got to know how fi' chat" Shinehead Know Fi Chat 1988

[archive_Ulter]

Yes! Nice work Mike!