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Mikkei's New 80% Raw Bodybuilding Journal


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I'm starting a new training log. I have been fairly consistent for the last month and just ran a 10k yesterday (where I exceeded my expectations). I'm planning on using a training plan of heavy lifting (with Olympic lifts at the core) 4 days a week, running 2 or 3 days a week, and eating well and often all week. Planning to bulk up until spring and hopefully hit 150# (68kg or 10.71 stone) and then cut and shred before my wedding in July. I know running may ne counterproductive during annulling phase but I value being race-ready over packing in extra pounds, so it is what it is. As far as diet, I'm shooting for 80% raw foods with some non-raw protien powder, sweet potatoes, brown rice, etc.

 

I really want to make a commitment to post regulary and get back on the forum as well. Can't wait!

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Yeaterday's race results: 37th overall. 6th in age group. 47:07. Not bad considering the lack of consistent race training. It was my first 10k (organized race) and it was pretty awesome. Overall winner was a 29 year-old at 35 minutes. Is it overly ambitious to shoot for that next year? I don't care!

 

Had some vega sport afterward and have been drinking extra water for recovery. I also got in 3 set SPF deadlifts @ 135# (61.25kg) x5 each set at home.

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Yeah Buddy! Congratulations on the race!

 

Great to be back nearby and hanging out again!

 

Awesome workout last week. Let's hit up lunch, more workouts, Forks Over Knives movie and film some training videos at your house.

 

Can I get a Yeah Buddy?

 

Thanks bro!

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I really want to make a commitment to post regulary and get back on the forum as well. Can't wait!

 

 

Mikkei, Mikkei, MIIIIKKEI!! Nice to see you back too.

 

Let's train together soon eh?

 

for me it is either 9:30am or 9:30pm m-thurs. fri is snowboarding. sat is flexible and sunday is at 8pm. Hit me up.

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I'll have to get back to you on training. My gym membership inconveniently expired yesterday, so I have to wait until my work can get me onto their plan before I have access to the pearl again. Maybe Tuesday next week at my place? Hit the weights and the website after 7 maybe.

 

We should definitely make a thing out of Forks Over Knives! I'll let you know as soon as I can figure out when Shauna can come.

 

Training is good. Had an off day today. Yesterday I did deadlifts and homestyle t-bar rows in my garage.

 

Deadlifts:

135# x 6

185# x 5

155# x5

155# x5

155# x5

 

Makeshift T-bar Rows

Olympic barbell in the corner with 25# plate x 10

Olympic barbell in the corner with 25# plate x 10

Olympic barbell in the corner with 25# plate x 10

Olympic barbell in the corner with 25# plate x 10

Olympic barbell in the corner with 25# plate x 10

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NICE!

 

Gotta love those t-bar rows! They are awesome! The way they should be done.

 

Cool, just keep in touch about Forks, about workouts and about website.

 

Keep rocking bro.

 

Say hi to Shauna for me too. Hello from the Lean and Green man too!

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Okay. So I haven't been posting (or training) as consistently as I wanted, but I'm still getting back into things. My gym membership expiring doesn't help either.

 

Last night I had a quick 10 minute workout in my home gym.

 

It was AMRAP (As Many Rounds As Possible) in 10 minutes:

10 back squats w/ 45# bar

10 burpees

10 Hanging Snatches w/ 45# bar

10 second hold in plank position

 

I completed 3 rounds. Those burpees suck.

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Thanks so much! While I am happy about it, it was only 37th out of about 300. I'm sure spring and summer races will be much tougher.

 

However, I'm totally stoked about running my second competitive 10k. Not sure when. I'm hoping I can do it in under 40 minutes. That may be absolute insanity, but I figure that with three months of training, warmer weather, better diet, and increased mental toughness, I have a chance of pulling it off.

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just catching up on your new log and loving it mik!

 

If you want to run and not lose muscle I recommend doing most of your training anaerobically. Again not all of it but if you do traditional long slow distance your gonna lose the muscle most likely.

 

Great to have you back. Congrats on the awesome time. I think your goals are reachable! Looking forward to hearing all about it.

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I could Google it, but I'm short on time. I want to know too! Haha.

 

I had a good, short workout today in the home gym after work.

 

Deadlift @ 135# x 5

25 crunches

Deadlift @ 155# x 5

25 crunches

Deadlift @ 175# x 5

25 crunches

Deadlift @ 185# x 5

25 crunches

Deadlift @ 185# x 5

25 crunches

 

"cool down"

Deadlift @ 135# x 10

Snatch practice @ 45# x 6

 

Fun, but looking to workout longer tomorrow. We'll see.

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How about a "quick" 90-min training session with me this weekend?

 

Hope you got my note via Twitter or text that I have to be on TV Wed night so I'll miss out on our planned training session.....want to shoot for Fri, Sat, or Sun or multiple days over the weekend?

 

I'm happy to drive out to your place anytime as long as the roads are not icy. Just have TV Wed, a date on Thur for Forks Over Knives (you're totally welcome to join us!) and then I'll ready to do some filming, photos, training and site stuff on the weekend. Hope to even have some products for you Buddy!

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RC and LeanandGreen! Let's train! Let me get back to you with a day.

 

Stoked to be in the process of getting consistent with my training.

 

I was in the home gym again today. Hoping to get on my company's gym membership in the next couple days too in order to expand my workout options.

 

Front Squat

@ 45# x 15

@ 65# x 5

@ 75# x 5

@ 95# x 5

@ 95# x 5

 

Barbell Lunges

@ 45# x 6

@ 65# x 5

@ 75# x 5

@ 74# x 5

@ 75# x 5

 

Turkish Get Ups

@ 25# x 6 each side

 

"cool down"

30 second dead hang

30 second "front leaning rest" (or plank, leaning far forward)

three rounds

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Anaerobically means training in oxygen deprivation. So sprints, hard intervals, short recovery times so you can keep up the intense effort. Also doing time trials at race effort for varied distances.

 

www.crossfitendurance.com will give you workouts and explanations.

 

let me know if you have anymore questions. and I love that you do turkish getups!

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After a week of being without a gym membership, I started up again at 24. Pretty stoked because it gives me the opportunity to workout on my lunch. The nearest location is a 5 minute jog, so it's freaking sweet.

 

Today I signed up and was so pumped that I stuck a new 1 RM max on the bench press. Just 20# away from being able to do 45# (20.4 kg) plates! Coincidentally, that is also bodyweight (61.2 kg). So, close to hitting two goals!

 

Decline Bench

@ 45# (20.4 kg) x 20

@ 95# (43 kg) x 5

@ 95# (43 kg) x 5

@ 105# (47.6 kg) x 5

@ 105# (47.6 kg) x 5

 

Crunches - machine

@ 30# (13.6 kg) x 15

@ 30# (13.6 kg) x 20

@ 30# (13.6 kg) x 20

 

Flat Bench

@ 115# (52.2 kg) x 1 (New PR!)

@ 125# (56.7 kg) - failure

 

"Cool down"

Ultra Wide-Grip Flat Bench

@ 45# (20.4 kg) x 50

 

May end up training again tonight after a late night at work.

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Rounds #2

 

Lateral DB Raises

@15# x 10

@15# x 10

@17.5# x 8

@17.5# x 8

@17.5# x 8

 

T-Bar Row 

@10# in plates x 10

@15# in plates x 10

@20# in plates x 10

@20# in plates x 10

 

Front Plate Raises

@25# x 8

@25# x 10

@25# x 10

@25# x 8

@25# x 8

 

Narrow Grip Cable Row

@60# x 10

@70# x 10

@70# x 10

@60# x 10

@60# x 10

 

Weighted Hip Thrusts & Lateral Leg Raises

@20# x 20 & x 15 (each side)

3 rounds

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Short workout in the home gym before heading out of town for the weekend.

 

Chin Ups

x 6

x 6

x 6

 

BB Hi Pull

@45# x 8

@45# x 8

@45# x 10

@45# x 10

@45# x 10

 

Deadlift

@135# x 5

@135# x 8

@135# x 8

@135# x 8

@135# x 8

 

Elliptical

15 min cool down

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  • 2 weeks later...

Monday Training

Bench Press

95# x 5

105# x 3

115# x 1

95# x 6

105# x 3

95# x 6

 

OHS

45# x 6

45# x 8

45# x 15

55# x 8

55# x 12

 

Cool down

Front squat @55# x 5

Squat and hold for 30 seconds

 

Tuesday Training

TGU w/ bar

20# x 5

30# x 5

20# x 5

 

Overhead BB Press

50# x 10

60# x 6

60# x 6

60# x 6

50# x 6

 

DB Shrugs

50# x 15

52.5# x 15

52.5# x 15

52.5# x 15

52.5# x 15

 

Very busy today, but wanted to post up my training. More detailed update tomorrow hopefully!

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Update from the sauna. Is that bad for my phone?

 

Training

Bench

65# x 10

95# x 7

95# x 5

115# x 1

125# x 1

95# x 8

95# x 8

95# x 5

65# x 10

65# x 10

45# x 10

45# x 10

 

New PR of 125# for bench press. Pretty stoked. Thniking I'll work on the 5-8 rep range for the next week or so, then hit up my 1RM max and see if I can handle a 45 on each side (135# total).

 

Also stoked to have finally hit a bodyweight if 140#. My goal is to hit 150# by the end of May and then cut until my wedding at the end of July. Wish me luck!

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