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09-29-2007, 09:38 AM
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Mike's Training Log
For the last 4 years I have let laziness and a love for Tombstone pizzas turn what used to be a very fit, very muscular 230lb linebacker into a 268lb blob of crap.
On August 15 I think I hit what addicts call "Rock Bottom." I finally decided to step on the scale after a long time of avoiding it and to my horror i was starting to push 270! This was not only disappointing, it was scary! Long Story short, i came here... got my diet and routine straitened out and have been going balls to the wall ever since. Due to school / work I am on a M/W/F split right now, HIIT on T/TH and sat/sun off. Only sups i am taking are Whey and an ECA stack which i am currently on an off cycle. Day 1 Chest Shoulder Tri's Day 2 Biceps Back Legs Day 3 Chest Shoulders Tri's est... 23 years old 5'10 August 15: 268lb Today, Sep 29: 250lb
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Cutting progress Aug 15: 268 May 10: 198 Last edited by BigMikeD; 09-29-2007 at 09:49 AM. 
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09-29-2007, 10:15 AM
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Aug 28th
Chest, shoulders, tri's Flat BB bench 225 x 8 225 x 8 225 x 7 245 x 4 (Ouch!) Incline BB bench (just switched from DB inclines) 155 x 8 x 4 sets Decline DB bench 70 x 8 x 4 sets Seated Military press (behind head) thinking of switching to standard ones because WOW this really hurt my shoulder! 135 x 10 x 4 sets Seated Iso Shoulder press (hammer strength) 55 per side x 8 x 4 sets Rope Tri Extensions 130 x 12 x 3 sets Strait bar tri extensions (cable) 145 x 12 x 3 sets 15 mins on treadmill 10.0 incline, 3.2mph (normally 25-30mins but i had a company b-ball game that night) FOOD! 9:30 pre-workout / breakfast Shake: 1/2 cup oats, 1 banannnanan, 2 scoops 100% whey 1pc whole wheat toast. 11:00 PWO 2 scrambi eggs, 1pc of whole w toast 1:30 Two cups of home made chili (lean ground beef used 4%fat 96% lean) 5:00 2 slices of whole wheat bread w/ 2tbls of natty peanut butter. 8:30 Chicken stir-fry: 1 large chicken breast, 1 cup veggies, brown rice, soy sauce.
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Cutting progress Aug 15: 268 May 10: 198
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09-30-2007, 12:02 PM
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Hey man keep it up your doin awesome.
One thing Id recommend though would be to eat much more postworkout. You have an intense workout, so replenish. If you continue to drop weight extremely fast, your going to be losing muscle and with that your metabolism drops and just a whole nasty cycle starts to happen. Actually looking over the meals again, your a big guy, you just need more food overall.
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Weight: 182 Height: 5'10 Bench: 225x4 Squat: 285x8 Dead: 340x6
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10-01-2007, 06:42 PM
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First off thanks bro, and ya you are pretty much dead on with everything you said...
As far as PWO, I know i should be getting more down, but i just have no appetite at all after my workouts. I think im just going to try to cram everything into a shake... that way it’ll be easier to get down. As for the meals though, do you think 2000-2500 cals a day is to low? I have figured my maintenance to be around 3200-3500 so i figured i was making a reasonable cut. Anyway, thanks for the feedback!
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Cutting progress Aug 15: 268 May 10: 198
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10-01-2007, 07:50 PM
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10/1 Biceps, Legs, back
Morning weigh in 248lbs FINALLY! the big 2-0 Standing strait bar curls / DB preacher curl (Superset) BB curl 65 x 8 x 5 sets DB preachers 25 x 6 x 5 sets Seated DB curl on Incline bench 20 x 8 x 4 sets DB concentration curl 20 x 8 x 4 sets Forearm db wrist curl 25 x 8 x 4 Reversed bb curl 45 x 10 x 4 Parallel Squat (First time in 4 years that i have been to the squat rack!) 185 x 8 x 4 sets I know i can go heavier but this was kind of a litmus test for my back and knees. My Glutes and Hams were cramping pretty bad after that, so no more legs for today. Lat Pull downs 140 x 8 x 4 Machine Rows 160 x 8 x 4 Cardio 30 mins on treadmill, 8.0 incline / 3.0 mph NO HOLDING ON TO THE RAILS TODAY... wow what a difference that makes! FOOD Starting new ECA cycle today. 10:00 am Pre workout / breakfast Shake: 1/2 cup oats, 1.5 scoops whey, 1 bannnanana 12:30pm PWO NADA... I have 0 appetite after a workout, i know i should be eating though. 2:00pm 8oz Top sirloin steak on the Foreman grill...yum! 1 cup Peas and Carrots 5:00pm half PB sandwich 8:00pm 8oz Top Sirloin steak 1 cup Peas and carrots ECA is zapping any hunger i have... everything i ate today was pretty much forced down.
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Cutting progress Aug 15: 268 May 10: 198
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10-03-2007, 11:37 PM
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10/03 Chest, Shoulders, Tri's
morning weigh in: 246.5 No gas at all today... Crappy sleep + Too few Calories the day before + arms still a bit gassed from Monday = one crappy chest day. Flat BB press 225 x 7 225 x 6 225 x 6 235 x 4 (Last chest day was: 225 x 8 x 4 and it felt great) Incline BB press 155 x 8 175 x 7 175 x 6 175 x 5 Decline DB press 70 x 8 70 x 8 70 x 7 70 x 7 Behind head Military press 135 x 8 x 4 sets Seated Iso shoulder press (per arm) 45 x 8 65 x 6 65 x 5 Rope tri extension 120 x 10 x 4 sets Treadmill: 20 mins / 9.0 incline / 3.0 mph Food 9:30 Breakfast, pre workout Muscle milk shake (out of Whey atm) Wheat toast 11:30 PWO Protein Max bar 1:30 Salad w/low cal dressing 8oz top sirloin, Baked potato Missed mid day meal 7:00 Salad w/dressing Half Cheese burger, couple of French fies. Parents wanted to take me out to dinner and choose the "Texas style" Steak House. NOTHING any leaner on the menu. Not my best day... Workout or diet. Tomorrow is another day though.
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Cutting progress Aug 15: 268 May 10: 198
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10-05-2007, 05:45 PM
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10/05 Biceps, back, legs
Weight: 246 Good sleep last night, good calories the day before. Standing strait bar curl / DB preachers superset Strait bars 65 x 8 x 5 sets Preachers 25 x 6 x 5 sets Seated DB curl on incline bend 25 x 8 x 4 sets DB concentration curls 20 x 8 x 3 sets Forearm wrist curls 30 x 10 x 3 sets Reversed grip z bar curls 50 x 10 x 4 sets Lat pull down 150 x 8 x 4 sets Machine Rows 150 x 8 x 4 sets Leg Extensions 120 x 10 x 4 sets Leg Press 360 x 8 x 3 sets Better day then weds, would have done more legs but I have league B-ball tonight and don’t want to get to gassed.
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Cutting progress Aug 15: 268 May 10: 198
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10-06-2007, 11:38 AM
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thanks man,
Ya, I end my Lifting sessions with 30 mins of walking on the tready... 9-10 incline 3.0mph usually. On Fridays though I have a work Basketball league that I play in so I hold off on any additional cardio that day. I have to play the entire 40 mins non-stop so it ends up being a killer cardio session. On my off days i try my damndest to get my HIIT in, but those are some super long days for me so it doesn’t always happen.
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Cutting progress Aug 15: 268 May 10: 198
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10-06-2007, 09:27 PM
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Bump on that Jlo, for some ppl behind the neck presses can cause some damage
The cardio sounds pretty good Mike, keep at it!
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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10-06-2007, 11:22 PM
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Ya they are uncomfortable as hell to do, thought i was just being bit of a 8itch about.
Monday Ill most likely just switch to seated front press, or maybe some front/side raises. Unless anyone has any suggestions / objections.
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Cutting progress Aug 15: 268 May 10: 198
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10-07-2007, 04:34 AM
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goodjob man,that is awesome the dedication you have put forth. Im sorta doing the same thing, but really havent been able to put the time into it i want to. Just got put on month and half of nights, and it has been playing hell with my sleep and my diet, i work 6pm till 6am. But good job once again.
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10-07-2007, 07:14 AM
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About the total cals. I know your doing terrific so its not really the right thing to change somthing thats working but it your losin more than 3-4lbs a week id suggest upping the cals. Thats a high number still, I never want to get in a deficit where i can lose more than 2 lbs a week, but its different based on goals.
Keep at it big guy
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Weight: 182 Height: 5'10 Bench: 225x4 Squat: 285x8 Dead: 340x6
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10-07-2007, 09:00 AM
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Over the 9 weeks I’ve been doing this it averages out to like 2.5lbs a week... which ya is a bit on the high side I suppose.
I did however finally suck it up and spent the $ for a tub of the ON BCAA's so to do it right and to make it worth it im really going to have to force myself to get on the ball with more Whey and a proper PWO meal. Just doing that should bump be up another 400-500 cals a day. Going to Concentrate on doing everything as "by the book" as I know how to do this week, so we will see how it goes. Do me a favor and drop in throughout the week, I really do appreciate feedback!
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Cutting progress Aug 15: 268 May 10: 198
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10-07-2007, 12:32 PM
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Quote:
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The Resident Training Log Ballbuster.
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10-08-2007, 01:43 PM
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10/08 Chest, Shoulders, Tri's
Weight: 246 Flat BB Bench 185 x warm 235 x 5 x 2 sets 245 x 4 x 2 sets 225 x 6 Incline BB Bench 185 x 8 x 2 sets 185 x 6 x 2 sets Decline DB press 70 x 8 x 4 sets Standing Front Military 115 x 8 x 4 sets Side Delt Raises (painfully slow negatives) 10 x 8 x 4 sets These were awesome! Rope Tri extensions 135 x 10 x 3 sets Strait bar tri extensions 135 x 10 x 3 sets Cardio 10.0 Incline, 3.0mph x 30mins Today's food 9:30am Pre-WO Shake: 2 scoops whey, 1/2 cup oats, water. 11g BCAA's 10:15 Work out 12:20 PWO Shake: 2 scoops whey, 1/2 cup oats, water 11g BCAA's 2:00 Chicken breast, 8oz steamed vegies, 1cup cooked brown rice (Stir Fry...yum!) 5:00 Natty PB sandwich Apple 7:30 Same Stir Fry as 2:00
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Cutting progress Aug 15: 268 May 10: 198 Last edited by BigMikeD; 10-08-2007 at 08:37 PM.
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10-09-2007, 01:23 AM
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Quote:
Just keep at it homie, do the best you can with what ya got and when the time finally does get freed up, you will be that much closer to where you want to be.
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Cutting progress Aug 15: 268 May 10: 198
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10-09-2007, 09:02 AM
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Quote:
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