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Mike's Journal - 2/11/2008 7:51:58 PM   
MikeMahony


Posts: 160
Joined: 4/29/2007
Status: online 		Hi everyone, thought I'd give this a shot as I've been also maintaining a daily blog of my journey.

The goal is to gain size:

Nutrition--3 days on a 20% increase over maintenance, 1 day on maintenance -- that's the cycle

I will work abs on Monday, Tuesday, Thursday, Friday using David Grisaffi's Flatten Your Abs program.

I am using the New Rules of Lifting program as my guide, lifting on Sunday, Monday, Wednesday and Thursday, taking Tuesday, Friday and Saturday off. 

I will do cardio on Tuesday, Friday and Saturday using the HIIT method.

I will be posting my workouts and progress right here.

My current stats:

Weight -- 223.5 lbs.
BF % -- 13.60%
LBM -- 193.10 lbs
Fat -- 30.40 lbs
Chest -- 44.13 inches
Left Bicep -- 15 inches
Right Bicep -- 15 inches
Abdominals -- 41.25 inches
Left thigh -- 25.50 inches
Right thigh -- 25.50 inches
Left calf -- 17.50 inches
Right calf -- 17.75 inches

My current goals:

  • 4 week cut (2/3 - 3/1)
  • 11 week bulk (3/2 - 5/13)
  • Biceps - Add 1"
  • Chest - Add 1"
  • Thighs - Add 2"
  • Calves - Add 1"
  • Abs - Lose 3"
  • Lifting 4 days a week
  • Cardio 3 days a week
  • Be within 5% of calories (+/-)
  • Weight of 228 lbs.
  • LBM of 198.05 lbs.
  • Nutrition cycle: 3 (LC) 1 (HC)
  • Bench press 300 lbs. 1 time
  • Squat 350 lbs. 1 time
  • Deadlift 450 lbs. 1 time

    Thanks!



    < Message edited by MikeMahony -- 2/11/2008 7:56:29 PM >

    _____________________________

    Mike Mahony
    Currently bulking.

    No Nonsense Muscle Building 29 week program in progress now.

    I love lifting heavy!!!
    =============================
    The Stats:
    -----------------------------------------------------
    Height: 6' 2"
    Weight: 217 lbs
    BF%: 13.0% (adjusted measurement using new caliiper)

    Bench: 240 x 1 (1/2/2008)
    DB Press: 125 x 1 (1/2/2008)
    Squat: 350 x 1 (5/10/2008)
    Deadlift: 390 x 1 (5/10/2008)
    Leg press: 990 x 1 (10/19/2007)
    =============================

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    RE: Mike's Journal - 2/12/2008 7:14:40 PM   
    MikeMahony


    Posts: 160
    Joined: 4/29/2007
    Status: online     		OK, so today I did my lifting routine and had a great workout.

    Tuesday, 2/12/2008
    B4

    Heels-raised back squat, 1-1/4
    225 x 8
    225 x 8
    225 x 8
    225 x 8
    225 x 8

    Bulgarian split deadlift
    65 x 8
    65 x 8
    65 x 8
    65 x 10
    65 x 10

    Split good morning
    65 x 8
    65 x 8
    65 x 10
    65 x 11
    65 x 12 
     
    I am still perfecting the form on the Bulgarian split deadlift and the Split good morning, so I have the weight alot lower than I'm capable of handling while I master the form.  The Split good morning is especially important for me to perfect the form because it really hits my lower back (and hammies) and since I've had back surgery 3 years ago, I want to be careful about those types of exercises without shying away from them. So far, so good as far as any discomfort goes--haven't had any.

    I did my Flatten Your Abs workout today as well.  I do my abs 4 times a week on this very structured program.  Click on the image in my signature to learn more about this awesome program.

    _____________________________

    Mike Mahony
    Currently bulking.

    No Nonsense Muscle Building 29 week program in progress now.

    I love lifting heavy!!!
    =============================
    The Stats:
    -----------------------------------------------------
    Height: 6' 2"
    Weight: 217 lbs
    BF%: 13.0% (adjusted measurement using new caliiper)

    Bench: 240 x 1 (1/2/2008)
    DB Press: 125 x 1 (1/2/2008)
    Squat: 350 x 1 (5/10/2008)
    Deadlift: 390 x 1 (5/10/2008)
    Leg press: 990 x 1 (10/19/2007)
    =============================

    User Posted Image

    User Posted Image

    (in reply to MikeMahony)
    Email Author Private Message Add Member To Cotnact List Block Member Post #: 2
    RE: Mike's Journal - 2/14/2008 8:52:42 PM   
    MikeMahony


    Posts: 160
    Joined: 4/29/2007
    Status: online     		Today was a good workout.  The DOMS from my previous workout was still lingering, but I had a great mind over matter workout today.

    BB Bent Over Row
    155 x 12
    155 x 12
    155 x 12
    155 x 11

    BB Incline Bench Press
    150 x 10
    150 x 10
    150 x 10
    150 x 10

    Lat pull down
    140 x 12
    140 x 12
    140 x 12
    140 x 12

    Barbell Push Press
    120 x 10
    120 x 12
    120 x 12
    120 x 12

    Thanks!

    Mike

    _____________________________

    Mike Mahony
    Currently bulking.

    No Nonsense Muscle Building 29 week program in progress now.

    I love lifting heavy!!!
    =============================
    The Stats:
    -----------------------------------------------------
    Height: 6' 2"
    Weight: 217 lbs
    BF%: 13.0% (adjusted measurement using new caliiper)

    Bench: 240 x 1 (1/2/2008)
    DB Press: 125 x 1 (1/2/2008)
    Squat: 350 x 1 (5/10/2008)
    Deadlift: 390 x 1 (5/10/2008)
    Leg press: 990 x 1 (10/19/2007)
    =============================

    User Posted Image

    User Posted Image

    (in reply to MikeMahony)
    Email Author Private Message Add Member To Cotnact List Block Member Post #: 3
    RE: Mike's Journal - 2/15/2008 9:04:27 PM   
    MikeMahony


    Posts: 160
    Joined: 4/29/2007
    Status: online     		Today was another good workout:

    1-1/4 squat
    265 x 4
    265 x 4
    265 x 4
    265 x 4
    265 x 4
    265 x 4

    Bulgarian Split Deadlift (ss)
    85 x 4
    85 x 4
    85 x 4
    85 x 4
    85 x 4
    85 x 4

    Split Good Morning (ss)
    85 x 4
    85 x 4
    85 x 4
    85 x 4
    85 x 4
    85 x 4

    I am concentrating on form for both the good mornings and the split deadlift, hence the weight is lower than I can likely handle.  I want to perfect the form on both exercises before I up the weight.

    It felt really good today at the gym.  I used alot of visualization during my squats and it helped alot.  I'm noticing that the 1-1/4 squats are really boosting my strength fast.  It shows that time under tension is a big deal.

    _____________________________

    Mike Mahony
    Currently bulking.

    No Nonsense Muscle Building 29 week program in progress now.

    I love lifting heavy!!!
    =============================
    The Stats:
    -----------------------------------------------------
    Height: 6' 2"
    Weight: 217 lbs
    BF%: 13.0% (adjusted measurement using new caliiper)

    Bench: 240 x 1 (1/2/2008)
    DB Press: 125 x 1 (1/2/2008)
    Squat: 350 x 1 (5/10/2008)
    Deadlift: 390 x 1 (5/10/2008)
    Leg press: 990 x 1 (10/19/2007)
    =============================

    User Posted Image

    User Posted Image

    (in reply to MikeMahony)
    Email Author Private Message Add Member To Cotnact List Block Member Post #: 4
    RE: Mike's Journal - 2/19/2008 7:03:07 PM   
    MikeMahony


    Posts: 160
    Joined: 4/29/2007
    Status: online     		Today was my squat workout.

    1-1/4 squats
    250 x 12
    250 x 12
    250 x 12
    250 x 12

    Bulgarian Split Deadlift
    80 x 12
    80 x 12
    80 x 12
    80 x 12

    Split Good Morning
    80 x 12
    80 x 12
    80 x 12
    80 x 12

    It felt great today.

    _____________________________

    Mike Mahony
    Currently bulking.

    No Nonsense Muscle Building 29 week program in progress now.

    I love lifting heavy!!!
    =============================
    The Stats:
    -----------------------------------------------------
    Height: 6' 2"
    Weight: 217 lbs
    BF%: 13.0% (adjusted measurement using new caliiper)

    Bench: 240 x 1 (1/2/2008)
    DB Press: 125 x 1 (1/2/2008)
    Squat: 350 x 1 (5/10/2008)
    Deadlift: 390 x 1 (5/10/2008)
    Leg press: 990 x 1 (10/19/2007)
    =============================

    User Posted Image

    User Posted Image

    (in reply to MikeMahony)
    Email Author Private Message Add Member To Cotnact List Block Member Post #: 5
       
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