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MikeOO17's Journal - 3/25/2004 8:53:16 PM

MikeOO17

Posts: 765
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From: Vancouver, BC <<44>>CANADA<<44>>
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Age: 21
Height: 6'0"
Weight: 219lbs
BF%: 24%
Body Type: Mesomorph... I think
Work out routine: Modified Max-OT (5days/week)
Cardio Program: Guerilla Cardio (3/days/week)
Measurements:
Neck: 15.5"
Chest: 48"
Arms: 16"
Forearms: 12"
Waist: 39"
Belly: 42"
Thighs: 26.5"
Calves: 16.75"

*Measurement updates monthly

< Message edited by MikeOO17 -- 3/30/2004 5:23:52 PM >

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RE: MikeOO17's Journal - 3/30/2004 5:03:08 PM

MikeOO17

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Monday: Chest

Flat Bench Press: 190x5, 190x5, 190x4
Incline DB Bench Press: 80x6, 80x6, 80x5
Bench Flies: 40x5, 40x4

Total sets=8+warm up

After discovering the uselessness of bench flies, I'll probably substitute them for dips next week. I'll leave bench press for one week and up DB press by 5lbs.

I started my new diet today thanks in part to t.j.wes and hope to be cutting off some weight for the summer.

Weekly weigh in:
219lbs
24% bodyfat

< Message edited by MikeOO17 -- 3/30/2004 5:06:43 PM >

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RE: MikeOO17's Journal - 3/31/2004 1:55:47 AM

MikeOO17

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Tuesday: Legs

Leisurely bike 30mins

Squat (partial): 205x10, 205x10, 205x10
Squat (full): 135x6
45 leg press: 360x6, 360x6, 360x6
Deadlift: 135x10, 135x10
45 calf ext: 360x10

Next time I will lower the squat weight by about 40lbs and attempt full squats with that weight. Add 20lbs to deadlift. Add 70 calf ext.

This was my first leg workout in 2 weeks. I'm farely new at the leg routine as is so I took it easy on myself. Regardless, my legs could barely support my weight on the way out. I had to walk slowly to make sure my knees didnt callapse underneath me. I would have done some more calf excersises, but I was afraid of driving home as it was. I'm going to borrow my parents automatic car next tuesday!!!

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RE: MikeOO17's Journal - 4/1/2004 10:21:58 PM

MikeOO17

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Wednesday: Drank and watched the hockey game

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RE: MikeOO17's Journal - 4/1/2004 10:36:21 PM

MikeOO17

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Thursday: Shoulders

Shoulder press (palms forward): 55x6, 60x5, 60x4
Shoulder press (standing, palms in): 45x4, 40x5
Side laterals: 25x10, 20x6 (long concentric), 20x5 (long concentric)
Upright rows: 90x4, 90x4
Shrugs: 100x6

Today felt good, especially concidering how hung over I was from last night. Wooo. I'm amazed I kicked my ass out to the gym under the circumstances. Either way, my shoulders are coming along nicely!! 4 months ago I was having trouble pressing 25lbs. Mind you I had a slight injury I was catering to. Still, I have more than doubled my starting weight. I guess you could call these noobie gains cuz I just started Max-OT 4 months and only now am I training properly. Shoulder pain is gone and I'm looking at those 100s now.

I'm going to stick with 60lbs next week and concentrate on performing my second excersises standing. I want to strengthen my core and I believe that this excersise will speed the process greatly. As far as side laterals, I'm not planning on upping the weight until I can hold 20lbs for a 5 count on the sixth rep. I think I'm laggin muscle control more than muslce strength for this excersise. I really need to keep my effort high when I get to upright rows. I know my routine is almost over and I start to drift off. Maybe a quick lap around the track would wake me up a little.

GET SOME LIFTING STRAPS!!! My shrugs arent doing crap right now cuz I can barely grip the 100's.

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RE: MikeOO17's Journal - 4/3/2004 4:14:40 PM

MikeOO17

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Friday: Watched the hockey game then fell asleep before going to work.

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RE: MikeOO17's Journal - 4/3/2004 11:42:27 PM

MikeOO17

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Saturday: Watched the final hockey game of the season. Smile

No guilt here, They're my boys!!

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RE: MikeOO17's Journal - 4/5/2004 12:07:23 AM

MikeOO17

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Sunday: Wow, how lame is that. 3 workout days last week. Let's see if I can get at least 4 in this week. I also skipped all my cardio sessions so I have a special guerilla cardio session planned out for tomorrow morning before breakfast!!!

< Message edited by MikeOO17 -- 4/5/2004 12:10:17 AM >

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RE: MikeOO17's Journal - 4/5/2004 8:46:10 PM

MikeOO17

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Monday: Chest

Bench press: 200x4, 195x4
Incline DB press: 85x6, 85x6, 85x4 (?? that seems odd somehow, I kinda gave up early on the last set)
dips: bwx7
DB pullovers: 60x6

Guerilla Cardio (morning, empty stomach, treadmill): 4 minute warm up, 4 minute incline 6 speed 9 20/10 splits, 4 minute cool down. 265 calories burned.

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RE: MikeOO17's Journal - 4/5/2004 8:52:43 PM

jenng

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Glad to see you finally got off the couch and made it to the gym! Smile

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RE: MikeOO17's Journal - 4/5/2004 10:20:06 PM

MikeOO17

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Hahaha... thanks... except I didnt make it to the gym. I did all that at home. Chest day is the one day I like to use my bench.

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RE: MikeOO17's Journal - 4/6/2004 7:15:03 AM

pwolf66

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quote:

ORIGINAL: MikeOO17

Monday: Chest

Bench press: 200x4, 195x4
Incline DB press: 85x6, 85x6, 85x4 (?? that seems odd somehow, I kinda gave up early on the last set)
dips: bwx7
DB pullovers: 60x6

Guerilla Cardio (morning, empty stomach, treadmill): 4 minute warm up, 4 minute incline 6 speed 9 20/10 splits, 4 minute cool down. 265 calories burned.

Those numbers seem strange, Mike. I'm working out with 240 on flat bench and doing 80s on DB press. Don't understand why you have such a dramatic difference in relative weights. Is it due to a lack of a spotter on flat bench?

Paul

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RE: MikeOO17's Journal - 4/6/2004 11:00:39 AM

LaserX2

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I have the same question as pwolf. Why is the bench so low, relative to your strength with the dumbells? With your weight on the leg press I would think your squat would at least be in the 225 range, if not higher.

Laser

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Current Max Weights:
Bench 325
Squat 550
Deadlift 505

My goal is to get to 1400 total for the 3 lifts

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RE: MikeOO17's Journal - 4/6/2004 10:59:02 PM

MikeOO17

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Tuesday: Legs

Squat: 185x7, 185x7, 185x7
45 leg press: 410x6, 410x6
Deadlift: 205x6, 205x6, 205x5
Calf machine: 200x7, 200x7

Ok... so I didnt stick with my game plan from last week, but overall I think I'm progressing very well. My body is adjusting to these excersises and the weight is really flying onto the bar. I think I will be able to put up 200 on the squat within the month if not a couple weeks. Deadlift, I'm still going a little slow to let my back adjust. I'll probably add a couple more sets of calf excersises though. I havent been giving those little guys much attention at all.

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RE: MikeOO17's Journal - 4/6/2004 11:20:26 PM

MikeOO17

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quote:

Those numbers seem strange, Mike. I'm working out with 240 on flat bench and doing 80s on DB press. Don't understand why you have such a dramatic difference in relative weights. Is it due to a lack of a spotter on flat bench?

Paul

quote:

I have the same question as pwolf. Why is the bench so low, relative to your strength with the dumbells? With your weight on the leg press I would think your squat would at least be in the 225 range, if not higher.

Laser

Thats a good question I guess. It might have to do with a position of vulnerability. I've always pushed the envelope with dumb bells because you can always bail with them really easily. I almost never used a spotter on bench press so the muslces specific to that excersise probably never got the same intensity as DB excersises. I'm only learning now how to really tax my muscles during lifts and getting that last bit of energy out of them before they crumble. It sometimes takes me 10 seconds to perform 1 lift, but I refuse to give up. Those are the sets that I feel are doing the most. Squats are really new to me and they dont really feel like any other excersise I've ever done before. Its a different kind of pain that I'm not used to so I'm taking it easy until I know what that pain is all about.

Ummm... Seriously, I'm really not too sure what the real reason is. It's just the way I am I guess. 85x2 is 170.. so its not like I'm pushing more than bench.

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RE: MikeOO17's Journal - 4/23/2004 12:06:43 AM

MikeOO17

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Wow! Its strange how the world works around us. 3 weeks ago I started a construction job with a great wage. I quit my other job, ****ed up some a pair of pants and work boots for it and 2 days ago they laid me off. "Thats the nature of the business" he kept saying. I should have decked him. "Thats the nature of you getting in the way of my business mother ****er". But instead, I let my normal laid back approach take over and I have one less burnt bridge in my life.

On the plus side I really strengthened my lower back, a definite kink in my armour. I was also reminded what really ****ty work is like and won't find it hard to do many other jobs. I've already nailed out a couple interviews and am pretty confident I can land a crappy job with a salary to match out of it. It just shows how important an education really is if you want a high salary.

After working the job for a while, all my lifts were messed. I was shakey again and my poundages dropped. I might be better off going with a crappy job with crappy pay so that my workouts arent sacrificed. Although, I dont really see any alternatives at the moment.

I'm going to bed now so that I can get my POS Corrado fixed at VW tomorow. Just like you and I, it likes to blow off a little steam every once and a while.

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RE: MikeOO17's Journal - 4/23/2004 5:15:09 AM

jenng

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That sucks about your job, especially after buying stuf specifically for it. At least you have a positive attitude. I deifnitely think getting a job that doesn't interfere with your lifting will be better for you, both mentally and physically. (But then again, I did a couple of manual labor type jobs too and that motivated me more than anything to finish college!) Good luck. Aren't you going to school this fall?

And maybe you can sell those "barely used" work boots on ebay.

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RE: MikeOO17's Journal - 4/23/2004 7:28:17 PM

Marc David

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Sorry to hear about that bro.. but crappy managers.. get used to them. 90% of them are.. crappy. When you find a good one who sticks up for you.. treats their employees good.. never leave. That does suck though. But it wasn't meant to be. And you never know. Sometimes the boss doesn't like employees that work more or are a bit smarter then them. That's a sad fact but it happens quite often.

In any case, you took the right approach. Chill.. hitting the guy would

(1) Not get your job back
(2) Get a possible lawsuit to take more money away from you
(3) Make you feel good temporarily until he took your $1K out of pocket

Maybe someday that guy will work for you. And that revenge will be sweeter then a fist in the face.

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RE: MikeOO17's Journal - 4/24/2004 6:10:04 PM

MikeOO17

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Hahhaa... thanks guys. I needed that. I've actually already got 3 interviews lined up. They're all call centres which isnt exactly what I want, but I'm sure I'll learn a couple things about dealing with people there.

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