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mikkei

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Posts posted by mikkei

  1. Hey RC! Been swamped at work (in a good way) but haven't been able to commit to anything yet. Let me hit you up this weekend and let you know when we can train. Maybe Tuesday.

     

    Yesterday's training:

     

    Deadlift

    95# x 15 for warmup

    135# x 8

    135# x 8

    135# x 8

    155# x 1

    185# x 1

    205# x 1

    225# x 1

    230# x 1 (new PR)

    205# x 1

    135# x 8

    135# x 8

    135# x 8

     

    Today's training:

    Turkish Get Up

    25# x 5 each side

    25# x 5 each side

    25# x 5 each side

    20# x 5 each side

     

    Clean squat and press

    (so much fun, this combination)

    65# x 5

    75# x 5

    65# x 5

    65# x 5

    65# x 5

     

     

    Sauna afterward

     

    Training plan for today was to take it easy and work on super full body movements. Turned out to be really challenging but a good break from working on the major lifts. Up till now, I've just been worried about getting bench, squat, overhead press and Deadlift session every week. Now that I'm getting more consistent, I have to plan what to do on my fifth or sixth workouts. Pretty nice problem to have. Lol.

  2. Friday's workout was this:

    Deadlift

    135# x 10

    135# x 10

    185# x 5

    185# x 5

    185# x 5

    165# x 5

    165# x 5

    165# x 5

    155# x 6

    135# x 6

     

    Push Press

    60# x 8

    60# x 8

    60# x 8

    70# x 8

    70# x 8

     

    I had three days off so I could focus on my sweetheart for Valentine's Day. Today, I was back at the gym and am anticipating being more consistent from here on out.

     

    24 Hour Fitness by work at 1pm.

     

    Bench Press

    55# x 15

    65# x 10

    75# x 10

    95# x 8

    115# x 1

    105# x 4 (last rep was a real hard fight)

    95# x 5

    75# x 7

    75# x 7

    75# x 7

     

    Push Press

    45# x 8

    55# x 8

    60# x 8

    65# x 6

    70# x 5

     

    Round Two - Home gym at 7pm

    Kettlebell Swings (w/ plate)

    25# x 25

    25# x 25

    25# x 25

    25# x 25

    25# x 25

     

    Back Squat

    45# x 15

    65# x 15

    95# x 8

    115# x 8

    135# x 5

    145# x 3

    115# x 5

    115# x 8

     

    Trunk Twists w/ Barbell (left, center, right, center is one rep)

    115# x 5

    115# x 5

    115# x 8

  3. I missed Tuesday and Wednesday, but here's Thursday:

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

    Fed up after missing two days in a row. Started counting calories today. My goal is 3,000+ calories and 150grams of protein. Don't know if that's enough or too much. I'll have to look into it more later.

     

    Squat!

    45# x 10

    95# x 6

    115# x 6

    135# x 6

    155# x 2 (not satisfied with depth)

    155# x 1 (okay depth)

    135# x 3 (great depth)

    115# x 6

    115# x 6

    115# x 6

     

    Front Squat!

    65# x 6

    65# x 8

    75# x 8

    75# x 8-10 (lost count)

     

    Nutrition:

     

    Toast, butter, jam 460 12p

    Raw Mac cracker 100 2p

    Toast, butter, jam 460 12p

    Banana 105 1p

    Banana 105 1p

    Carob Chips 140 4p

    Bar 180 7p

    Kidney bean can 330 21p

    2 Tofurky Sausage 540 58p

    Soy Protein 110 25p

    Banana 105 1p

    Total: 2,635 Calories, 144 grams protein. Close to the goal. Should have eaten more once I got home.

  4. I've been logging all my workouts in my iPhone, but keep forgetting to post them. Here's Monday.

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

    Trained at the 24 Hour by my work in the Pearl today. Feeling very motivated and hoping for an awesome week. Today I'm working on reping heavy and trying to see if I can stick a 135# press next week or the week after. Small steps. Next step after that will be pressing bodyweight (and 135# WAS my bodyweight in December).

     

    Bench Press

    45# x 20

    65# x 10

    95# x 5

    115# x 4

    115# x 4

    105# x 5

    105# x 6

    105# x 3

    95# x 5

     

    Decline DB Press

    25# x 10

    30# x 8

    30# x 8

  5. Busted out a quick workout at home while watching TV with my fiance.

     

     

    All exercises performed with 25# DBs.

    Dual Overhead Carry

    30 seconds

    1 Overhead Carry + 1 Farmer Carry

    30 seconds

    1 Overhead Carry + 1 Farmer Carry (switched sides)

    30 seconds

    1 Farmer Carry

    30 seconds

     

    4 rounds total

     

    Then:

    1-arm Hang Clean and Jerk

    @25# x 10 (each side)

    @25# x 10 (each side)

    @25# x 10 (each side)

     

    Crunches

    x 30

    x 30

    x 30

     

    Pretty short, but glad I got something in today. The overhead carries were pretty sweet. Really worked my abs more than anticipated.

  6. Great rundown on the Sauna, RC. My favorite aspect of the Sauna is getting to sweat and being able to take time to reflect on my goals. The Finnish (creators of the Sauna) treat the Sauna almost like a church.I always have thought that was neat. If nothing else, I think it helps mr psychologically with what I do in the gym.

     

    Dishy get to post my last two workouts, so here goes:

     

    Thursday Training

    Back Squat

    115# x 10

    135# x 5

    135# x 6

    135# x 6 (not full ROM)

    115# x 6

     

    Front Squat

    45# x 8

    65# x 6

    85# x 3

     

    OHS

    50# x 4

    45# x 6

    45# x 6

     

    Friday Training

    Deadlift

    135# x 6

    135# x 6

    155# x 6

    175# x 6

    185# x 6

    175# x 6

    135# x 8

     

    I've been thinking a lot recently, while training, about something RC said to me. He said, if full body compound lifts like squats, deadlifts, and presses are the most effective, why do we waste time on anything else? I think it's really helped me refocus my training. I'm spending a lot more time on quality exercises now which are much more challenging. I can feel the difference on my muscles. Thanks RC!

     

    Anyway, that's it for now! Thanks for stopping by Stephanie and RC. I really appreciate it and your great comments pressure me to keep my log updated! Haha.

  7. 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!

  8. 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!

  9. 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.

  10. 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

  11. 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.

  12. 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.

  13. 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.

  14. 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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