Mike C's Training Journal

[Mike Conley]

Hey all. Just wanted to start logging over here with y'all, especially for the wealth of knowledge that is available on the site. Currently my stats- 6'1" 194.3 ~10-12% BF. Goal as of now is to stay around the same weight maybe get closer to 200 while getting the body fat back to single digits. Heaven to me would be 200 @ 6% but we will see how it goes. Currently I'm finishing phase 1 of Warrior Workouts. Monday Wednesday Friday so plenty of recovery time and as of now cardio on the off days of lifting. Supps include Gear, Whey2Build, Adderlin, Burner. However soon I will be running a nice cycle of Epistrong/Helladrol just letting my joints become as healthy as possible before I start this one. Hope all is well and thanks for the welcome! Y'all are awesome.

[Mike Conley]

Warrior Workout 3 (all 1 warmup w/ 2 x 6-8 + 2 drops to fail)

BB Push Press
95 x 10 (warm)
135 x 8
155 x 6
115 x 10
95 x 14

DB Pull Over
50 x 10 (warm)
90 x 8
100 x 8
75 x 10
55 x 14

Smith Incline Bench
135 x 10 (warm)
185 x 8
205 x 6
155 x 10
135 x 11

Reverse Curls
45 x 10 (warm)
95 x 8
105 x 8
65 x 12
45 x 20

Lying Tri Ext
68 x 10 (warm)
88 x 8
98 x 8
68 x 14
68 x 11

Deads
225 x 10 (warm)
315 x 8
405 x 6
315 x 6
225 x 15

Leg Ext Unilateral
45 x 10 (warm)
65 x 8
75 x 8
55 x 11
45 x 13

Cardio
Performed 30 minutes of SS cardio today. 6 mph. Really happy to see the weather turning so I can do my cardio outside.

[Mike Conley]

Alright new week and Warrior Workout #1. Here goes:

Flat Db Press
50 x 10 (warm)
120 x 8
120 x 8
90 x 6
70 x 7

Bent Over Db Rows
50 x 10 (warm)
90 x 8
100 x 7
75 x 10
50 x 17

Standing Arnolds
50 x 10 (warm)
60 x 8
70 x 8
45 x 10
35 x 10

Hammer Curls
30 x 10 (warm)
60 x 8
60 x 6
45 x 7
30 x 11

Overhead DB Ext.
50 x 10 (warm)
80 x 8
90 x 6
60 x 11
45 x 13

Squats
135 x 10 (warm)
405 x 8
465 x 6
315 x 8
225 x 15

Lunges
30 x 10 (warm)
70 x length of bball court
70 x length of bball court
45 x 2 lengths of bball court
30 x 2 lengths of bball court

Cardio
There is a trail around the YMCA area that I workout at while I'm at school. I run to the 1.5 mile mark and turn around and run back. Total of 3 miles. I really don't pay attention to the time just keep moving and keep my heart rate pretty high during the whole thing. It is rather hilly with some very steep inclines (15% or more) so it's can be grueling especially on the last leg back. Hope everyone has a good one.

[Mike Conley]

Cardio Only Today
Decided to run the trail run I ran yesterday TWICE. Really killed this one. Took me around 45-50 minutes and was straight brutal. The second time around the hills just felt like I was running up my dorm room wall haha. Never the less, pushed through and had a good one this morning.

***Ready for Warrior Workout #2 for the week!!!!!!

["Rodz"]

Looks like a good start man

[Mike Conley]

Thanks man. ^^^ I'm going to post what phase 2 looks like pretty soon so that maybe anyone has any ideas?

[Mike Conley]

Warrior Workout 2

(all 1 warmup set, 2 x 6-8 + 2 drops to fail

RG Unilateral Pulldowns
45 x 10 (warm)
90 x 8
100 x 6
75 x 10
65 x 10

Flat Bench
135 x 10 (warm)
185 x 8
205 x 8
185 x 6
135 x 13

Lat Raises
20 x 10 (warm)
30 x 8
30 x 8
15 x 15
10 x 25

Pushdowns
100 x 10 (warm)
150 x 8
170 x 8
130 x 10
100 x 17

Single Arm Cable Curls
30 x 10 (warm)
40 x 8
50 x 8
30 x 11
20 x 16

Squats
135 x 10 (warm)
225 x 8
315 x 6
225 x 6
135 x 15

SLDL
135 x 10 (warm)
225 x 8
225 x 8
135 x 15
135 x 9

Cardio
3 mile trail run. This will most likely continue to be my cardio for awhile until it begins to become easy and with these hills in East Ky I don't see that coming soon haha

[Mike Conley]

Warrior Workout 3
Push Press
95 x 10 (warm)
135 x 8
185 x 6
135 x 6
95 x 11

Bent Over BB Rows
135 x 10 (warm)
185 x 8
225 x 8
205 x 8
135 x 25

Smith Incline Bench
135 x 10 (warm)
185 x 8
205 x 6
185 x 7
135 x 15

Preacher Machine
45 x 10 (warm)
70 x 8
90 x 8
70 x 15
45 x 23

Standing Overhead DB ext
50 x 10 (warm)
700 x 8
80 x 8
35 x 13
25 x 25

Deadlifts
135 x 10 (warm)
315 x 8
425 x 6
315 x 10
225 x 20

Unilateral Leg Ext
45 x 10 (warm)
55 x 8
65 x 8
55 x 6
45 x 14

Cardio
3 mile train run.

["Rodz"]

whats ur diet looking like

[Mike Conley]

whats ur diet looking like

One of the guys had pointed me towards the Showtime diet on Scivation. It seems to work so far and I wanted to see how I responded to a competition style diet since it is my dream to one day compete. I'm on my phone right now but tonight I can post up a typical day of you wanna take a look and let some others give input too?

[Mike Conley]

Diet from today so you can get a look.

Meal 1
6 egg whites
1 whole egg
Grilled chicken
12 almonds
blueberries

Meal 2
2 grilled chicken
2 tbsp PB
1 cup brocolli

Meal 3
2 tuna packets
1 cup brocolli
2 tbsp PB

Meal 4
2 scoop whey
1 cup brocolli
12 almonds

Meal 5
2 grilled chicken
12 almonds
blueberries
1 cup brocolli

Meal 6
2 packets tuna
1/2 cup brocolli
12 almonds

Totals
Protein ~ 245 g
Carbs ~ 85 g
Fats ~ 70 g
Cals ~ 1950 cals

["Rodz"]

I like the makeup of the meals, im a big fan fo simple for short term phases, but i'm wondering it your calories are low, you're under 2000 per day at 194 and you are looking to grow to 200lbs

[Mike Conley]

I like the makeup of the meals, im a big fan fo simple for short term phases, but i'm wondering it your calories are low, you're under 2000 per day at 194 and you are looking to grow to 200lbs

Man I'm in the 180's now. Decided to be as lean as possible in the 180-190 range. As for the diet I have decided to manipulate a tad and add protein and healthy fats. Tomorrow should be around 2300 cals. Found this very necessary especially with the fact that the trail runs I take are HIKING trails

[Mike Conley]

Legs/Abs

Unilateral Leg Ext.
25 x 15
35 x 12
45 x 10
60 x 8
70 x 6

Leg Press
4 plates per side x 15
5 plates x 12
6 plates x 10
6 plates x 8
7 plates x 6

Squats
135 x 15
185 x 12
205 x 10
225 x 8
275 x 6

Seated Calf Raises
5 plates x 25 x 4 sets

Cable Crunches
150 x 25
160 x 25
170 x 25
180 x 25

Hanging Leg Raises
4 sets x 10-15 reps (strict form)

Cardio
3 mile trail run post workout. Then did lunges one full lap around the track at the bottom of the hill.

****Changed things up a bit and will be doing one body part per day for awhile.

[Mike Conley]

Yesterday hit chest.

Chest

Incline BB
135 x 15
155 x 12
165 x 10
185 x 8
205 x 6

Flat DB
50 x 15
60 x 12
70 x 10
75 x 8
80 x 6

Low Crossovers
30 x 10
40 x 10
40 x 10

High Crossovers
40 x 10
40 x 10
40 x 10

Hammer Machine Press (ss w/Machine Flies)
45 x 15
45 x 15
45 x 15

Machine Flies (ss w/Hammer Press Machine)
50 x 15
50 x 15
50 x 15

Cardio
3 mile trail run

[Mike Conley]

Biceps/triceps

Close Bench
135 x 15
145 x 12
155 x 10
165 x 8
185 x 6

BB Curl
50 x 15
60 x 12
70 x 10
80 x 8
90 x 6

Db Curl
30 x 12
30 x 12
30 x 10

Overhead One arm cable ext
20 x 15
20 x 15
20 x15

Pushdowns (ss w/one arm cable curl)
150 x 15
160 x 15
160 x 15

one arm cable curl (ss/w pushdowns)
30 x 15
40 x 15
40 x 12

Cardio
3 mile trail run
Probably going to go for another run later. Feeling pretty good today.
One arm cable curl (ss w/pushdowns)

[daft205]

Nice detailed log... But I'm wondering the same as mike- seems a little low on calories for someone so active. Also how are you counting your cals? Kinda seems likexa lot of food for less than 2k...

[NEEDTOBUILDMUSCLE.COM]

Man I'm in the 180's now. Decided to be as lean as possible in the 180-190 range. As for the diet I have decided to manipulate a tad and add protein and healthy fats. Tomorrow should be around 2300 cals. Found this very necessary especially with the fact that the trail runs I take are HIKING trails
Mike,
Give us all a run down on your diet. I am sure we can provide you with some advice.

[nerdalert]

Mike are you taking any krill oil or fish oil to help with your joints? Those trail runs are brutal but they are fun aren't they?

[Mike Conley]

Meal 1
6 egg whites
1 whole egg
2 Grilled chicken
18 almonds
blueberries

Meal 2
2 grilled chicken
3 tbsp PB
1 cup brocolli

Meal 3
2 chicken breast
1 cup brocolli
3 tbsp PB

Meal 4
2 scoop whey
1 cup brocolli
18 almonds

Meal 5
2 grilled chicken
24 almonds
blueberries
1 cup brocolli

Meal 6
2 chicken breast
1/2 cup brocolli
24 almonds

[Mike Conley]

Mike are you taking any krill oil or fish oil to help with your joints? Those trail runs are brutal but they are fun aren't they?

No but I think it needs to be a definite add in. :yep:

["Rodz"]

Def eating clean, try it for 2 weeks, if youre not happy adjust your calories up till you find the right spot

[Mike Conley]

Thanks dude. trying to keep on that grind

[Mike Conley]

Been on the road for the last couple days. Did get a 4-5 mile run after I pitched on Friday and on Saturday I ran before the games started as well. I came home to visit for the weekend once we got back and am going to get a couple days of workouts at my home gym which makes me pretty stoked. Love those people. They have seen me go from the freshman in high school fat kid to the man I am now. Going to hit back today and shoulders tomorrow. Post it up later. Take it easy everyone. Wait nvm never take it easy but if it's easy take it twice. :)

[Mike Conley]

Good back workout in my opinion today. Here goes....

Deadlift 135 x 25, 225 x 21, 315 x 15, 405 x 7, 135 x 50
Lat Pulldowns 100 x 25, 110 x 25, 130 x 20, 150 x 14, 180 x 6
BB Rows 135 x 20 reps x 3 sets (did these 10 reps underhand then 10 over)
Seated 1 arm cable rows 100 x 15, 100 x 15, 120 x 11
Straight Pushdowns 100 x 17, 100 x 15

Cardio was light today because I was really feeling this one in my back. Did 45 minutes SS 4 mph @ 8 incline.

Have a good one everybody

["Rodz"]

Good back day, sometimes cardio is tough on the back after working it, maybe a recumbant bike would help

[Mike Conley]

Chest Workout yesterday

Flat Bench
135 x 25
155 x 22
185 x 15
225 x 5
135 x 25

Cable Crossovers
30 x 20
40 x 17
50 x 15

Incline Db Bench
50 x 20
60 x 14
70 x 10
80 x 6

DB Flies
30 x 20
30 x 20
30 x 20

Cardio was a 3 mile trail run!

[Mike Conley]

Legs today!

Squats 135 x 25, 185 x 20, 225 x 14, 315 x 8, 405 x 1
Leg Ext unilateral 25 x 25, 35 x 20, 45 x 14, 55 x 11
Calf Raises 225 x 25, 315 x 25, 405 x 25, 405 x 25 (slow reps w/great form)

Cardio was a 3 mile trail run. gonna run a different route tomorrow

[Mike Conley]

Oh yeah got my PHYTOSERMS 347 in yesterday!!!!!!!!!!!!!!!!!!!!!!!!!!

[BEAST MODE]

What part of KY are you in bro?

[Mike Conley]

Eastern Ky. I live in Paintsville which is in Johnson Co. and go to school at Pikeville College in Pike Co. You a fellow Kentuckian??

[BEAST MODE]

Nah, can't say that I am, but I grew up in southern IN very close to the Owensboro/Henderson area. Didn't know if you were from over in that part...obviously not.

[Mike Conley]

Na man but I know where that is. My old coach is now the head basketball coach at Henderson High and my grandmother has lived in southern Indiana my whole life

[BEAST MODE]

Right on. I grew up just north of Evansville. Is she anywhere around there?

[Mike Conley]

Shes from New Albany/jeffersonville. I know where Evansville is though. I made a visit there in high school. We play a tourney there every summer too. If we do this year I'll let ya know

[BEAST MODE]

Right on...who's the host school for the tourney?

[Mike Conley]

We play at Evansville University the last two summers

[BEAST MODE]

Ah, nice! That's like 20 minutes from where my parents live. I'm in St. Louis these days, but I make it back there pretty often. Definitely let me know if you go there this year and I'll make it in town if I can. We can hit up Bob's Gym or The Pit and get some training in or something.

[Gerb]

Meal 1
6 egg whites
1 whole egg
2 Grilled chicken
18 almonds
blueberries

Meal 2
2 grilled chicken
3 tbsp PB
1 cup brocolli

Meal 3
2 chicken breast
1 cup brocolli
3 tbsp PB

Meal 4
2 scoop whey
1 cup brocolli
18 almonds

Meal 5
2 grilled chicken
24 almonds
blueberries
1 cup brocolli

Meal 6
2 chicken breast
1/2 cup brocolli
24 almonds

solid looking diet, what does "2" on the chicken mean?

[Mike Conley]

solid looking diet, what does "2" on the chicken mean?

2 is the quantity. 2 breasts.

["Rodz"]

2 is the quantity. 2 breasts.


mmm breasts, i think Steve is wondering how big they are, no not what cup size but the number of oz. lol

[Mike Conley]

mmm breasts, i think Steve is wondering how big they are, no not what cup size but the number of oz. lol

Haha I was gonna say obviously DD lol. On a serious note they are 4 oz. breasts I'm pretty sure. They are tyson brand that you can microwave. It's the best I can do here at school since I don't have a grill or stove. Each has 110 cals, 24 g protein in them so I was pretty stoked when I stumbled upon them :hmn:

[Mike Conley]

Today hit bis and tris this morning.

Close Bench 95 x 25, 115 x 25, 135 x 20, 185 x 10
Alt DB Curls 25 x 25, 30 x 20, 35 x 17, 50 x 6

Preacher Machine (ss w/tri ext machine) 45 x 25, 55 x 25, 65 x 23
Seated Tri Ext Machine (ss w/preacher machine) 45 x 10, 45 x 10, 45 x 15

1 arm cable curls (ss/pushdowns) 20 x 25, 30 x 25, 40 x 25
Pushdowns (ss/1 arm cable curls) 100 x 25, 120 x 21, 130 x 18

***Finished up with 30 minutes of SS cardio on the tread. Haven't weighed in awhile. By "mirror test" looks like leaning out pretty well. Probably next Monday morning I will weigh in and see where I'm at and adjust if needed.

["Rodz"]

Haha I was gonna say obviously DD lol. On a serious note they are 4 oz. breasts I'm pretty sure. They are tyson brand that you can microwave. It's the best I can do here at school since I don't have a grill or stove. Each has 110 cals, 24 g protein in them so I was pretty stoked when I stumbled upon them :hmn:

thats a good portion of protein in a meal

[Mike Conley]

Man ya know how we do :)

[Mike Conley]

Shoulders/Abs

Seated BB Press 95 x 25, 115 x 25, 135 x 15, 185 x 4
Side Lat Raises (strict form) 10 x 50, 15 x 40, 20 x 30, 25 x 15
Cable Upright Rows 50 x 25, 60 x 25, 70 x 25, 80 x 20, 90 x 17, 100 x 11
Rear Delt Cable Laterals 10 x 25, 15 x 25, 17.5 x 20, 20 x 15
Shrugs (hammer like machine) 45 on each side x 100 reps
Cable Crunches 100 x 25, 120 x 25, 140 x 25, 160 x 25, 190 x 25

Cardio
30 minutes SS cardio

***Really really felt the burn today. Pump was crazy!!!!!!!!!!!

[Mike Conley]

Back
Deads 135 x 25, 225 x 25, 315 x 15, 405 x 9, 135 x 50
Lat Pulldowns 100 x 25, 120 x 20, 140 x 15, 150 x 10
Low Cable Rows 50 x 25, 60 x 25, 70 x 25, 80 x 16, 100 x 15
Straight Arm Pushdowns 100 x 12, 100 x 12, 100 x 12

Cardio
Took a jog around town. Total duration was 42 minutes.

[Mike Conley]

Went for a 4 mile run yesterday and really killed it. Taking today off to recuperate and back at it tomorrow. Either Chest or Legs, really not sure yet.

["Rodz"]

You prob wont feel like legs after that run lol

[Mike Conley]

Going to head to the gym in a bit for Chest/Abs and Cardio time. May hope in the sauna as well.

[Mr.Bones]

good shit mike

[Mike Conley]

Thanks Bones!!!

[Mike Conley]

Chest/Abs

Flat Bench 135 x 15, 155 x 15, 185 x 8, 205 x 4, 225 x 3, 245 x 2, 255 x 1 (Pause @ bottom)

Incline Db 50 x 15, 55 x 12, 60 x 10, 65 x 8, 70 x 6
Machine Flies 100 x 15, 120 x 12, 140 x 10, 150 x 8, 150 x 6
Hammer Press machine (each done 10 reps inside grip/outside grip) 180 lbs each set
Cable Crunches 200 lbs x 25 reps x 4 sets
Decline Med Ball Tosses (20 lb ball) 10 middle, 10 each side repeat 4 times

Cardio-
3-4 mile jog around town. Really booked it when the rain started picking up haha

["Rodz"]

Nice work man, ya rain is def a motivator lol

[Mike Conley]

Shoulders/Back

Standing Military Press 95 x 10, 115 x 10, 135 x 10, 95 x 10
Front Ez Bar Raise 68 x 10, 78 x 10, 88 x 10, 88 x 10
Side DB Lat Raise 15 x 15, 20 x 15, 25 x 10, 30 x 10
Rear Delt Reverse Standing Flies 20 x 10, 20 x 10, 20 x 10, 20 x 10

Deadlifts 135 x 10, 225 x 10, 340 x 5, 375 x 5, 435 x 3, 450 x 1, 475 x 1 (PR), 500 x 1(PR)
Lat Pulldowns 100 x 10, 120 x 10, 140 x 10, 150 x 8
Reverse Grip Pulldowns 120 x 10, 140 x 10, 150 x 8, 180 x 5, 240 x 4

Cardio
Somehow managed to go for a 45 min.-1 hr run around town with my partner. So pumped about the deads!

****PUMPED OUTTA MY MIND ABOUT GETTING 500. I have the video but decided not to post it b/c my form is so damn bad and I would hate to see what yall say. It is almost Romanian. lol

[Minnphat]

Hey Mike, we have pretty simular stats height.. bodyfat... weight... and lifting... anyway... just curiouse how is that diet working and do you do a refeed day since your low carb??? I was looking to lean up for the summer last year I did KETO and got down to 175 at 6'1.. not a good look...I felt like I lost too much muscle I am natural not too sure if KETO was a good pick... seeing how your body reacts to it....

[Mike Conley]

Hey Mike, we have pretty simular stats height.. bodyfat... weight... and lifting... anyway... just curiouse how is that diet working and do you do a refeed day since your low carb??? I was looking to lean up for the summer last year I did KETO and got down to 175 at 6'1.. not a good look...I felt like I lost too much muscle I am natural not too sure if KETO was a good pick... seeing how your body reacts to it....

Hey man yes of course. I run a diet pretty close to the Scivation show time diet and you can find it on their site. I just had to manipulate it a tad because I was losing too quickly. Added more protein and healthy fats. As for refeeds, I don't do an entire day. Every 18th meal is a carb up meal. On the scivation site it addresses this in much more detail. As for me I am now in single digit fat % and making progress weekly while not losing much strength. Man check out scivation and that diet and if you have any questions at all then shoot me a PM

["Rodz"]

NIce PR bro!!!

[Mike Conley]

Biceps/Abs

BB Curls 65 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 7
Incline DB Curls 30 x 10, 35 x 10, 40 x 10, 30 x 12
Machine Preachers 70 x 10, 90 x 10, 90 x 10, 45 x 25
Hammer Curls with Plates 25 x 10, 35 x 10, 45 x 10, 70(2 x 35 lb plates held together) x 10 then back down with 45, 35, 25. Did this twice

Weighted Decline Crunch 25 x 20, 25 x 20, 50 x 20, 50 x 20+25 x 11
Med Ball Decline Twist 20 each side x 4 sets

Cardio
45-50 minute jog post workout

[Mike Conley]

Chest/Triceps

Incline Bench135 x 10, 155 x 10, 165 x 10, 185 x 8, 205 x 6
Decline Bench 135 x 10, 185 x 10, 205 x 8, 225 x 6, 135 x 27

Pushdowns 120 x 10, 130 x 10, 140 x 10, 150 x 10
One arm pushdowns (triset) 20 x 10, 20 x 10, 30 x 10
RG 1 arm pushdowns (triset) 20 x 10, 20 x 20, 30 x 10
Angled one arm pushdowns (triset) 20 x 10, 20 x 10, 30 x 10

Cardio
15 minutes Interval post workout (1 min sprint, 30 sec rest)

***30 minutes in the sauna afterwards as well. Really leaning out.

[Mike Conley]

Well left to play Shawnee St friday and saturday so I'm going to use these two days as rest days. Hit it hard again Sunday. The rest should be pretty good timing.

["Rodz"]

Good idea rest and eat!!! Then Kill it Sunday

[Mike Conley]

EAT!!! I may have a carb load. Sound good? :)

["Rodz"]

Id freakin love some right now lololol

[Mike Conley]

I'm thinking tomorrow a very very large sweet potato has my name on it. Hate to rub it in but if it has my name on it, it also has yours haha

["Rodz"]

Enjoy it man u worked for it, its ok though i like my carbs dirty lol

[Minnphat]

Hey man yes of course. I run a diet pretty close to the Scivation show time diet and you can find it on their site. I just had to manipulate it a tad because I was losing too quickly. Added more protein and healthy fats. As for refeeds, I don't do an entire day. Every 18th meal is a carb up meal. On the scivation site it addresses this in much more detail. As for me I am now in single digit fat % and making progress weekly while not losing much strength. Man check out scivation and that diet and if you have any questions at all then shoot me a PM

Thanks for the info man..... its seems the carb ups are still pretty low is it enough to keep your muscles full.... I remember when I did keto I would flatten out like crazy... and does the fruit help fuel your workouts and keep your muscles full? Thanks again man...

[Mike Conley]

Thanks for the info man..... its seems the carb ups are still pretty low is it enough to keep your muscles full.... I remember when I did keto I would flatten out like crazy... and does the fruit help fuel your workouts and keep your muscles full? Thanks again man...

Man I'm sorry I have been on the road the last couple days and yeah the fruit seems to. I used to be really extreme and only eat tracer carbs but I just couldn't cut it when it came to putting up any weight. My muscles look really full. I'll take some progress pics at the end of May.

[Mike Conley]

Shoulders/Back/Bis/Abs

Seated Military Press 95 x 10, 115 x 10, 135 x 8, 185 x 4
Lat Raises 20 x 10 x 4 sets

Lat Pulldowns WIDE 150 x 10 x 4 sets
Bent Over BB rows 135 x 10 x 4 sets

1 Arm Preacher Curls 45 x 10 reps x 4 sets

Decline Crunches (partner punches in stomach at top)
4 sets of 25 reps slow and controlled

Cardio
41 minute jog around my town

***Glad to be back from the trip and back at it!!!!!!!

["Rodz"]

How was the road trip Bro

[Mike Conley]

How was the road trip Bro

Conference weekend. Split two games a piece my dude. Threw it pretty well. :yep:

[Mike Conley]

Chest/Biceps/Abs

Flat Bench 135 x 10, 185 x 8, 195 x 6, 205 x 4, 225 x 3, 235 x 2, 255 x 1, 185x 4
Incline Hammer Press Machine 90 x 10, 140 x 10, 180 x 10
Chest Fly Machine 120 x 10, 130 x 10, 150 x 10

BB Curls 40 x 10, 50 x 10, 80 x 10, 100 x 8
Machine Preacher 45 x 10, 55 x 10, 65 x 10, 75 x 10, 85 x 10

Decline Crunches (punch at top to hold contraction) 5 sets x 20 reps
Decline Oblique Twists 4 sets x 20 reps each side

Cardio
4 mile trail run post workout

***EXTREME cutting begins today!!!
****Steak and eggs!!!!! It's what's for breakfast!

[BEAST MODE]

mmmmmmmmmm...steak and eggs!!! breakfast of champions!

[Mike Conley]

Weight is at 195 today. Fluctuation probably due to the carb load I had over the weekend. Looking 185 and seeing where I'm at when I get there. Mirror test basically. Today is an off day from lifting. I am scheduling my off days more appropriately to be as strong as possible on my 3 major days (legs, chest, back). Tomorrow I will hit legs with shoulders/triceps on Thursday and off day on Friday with Back on either Saturday or Sunday. I am going to attempt to beat my PR (500) on deadlifts on my next back day. I know my strength will go down some as I deplete carbs but I am going to work hard to keep it as minimal as possible.

[Mike Conley]

Also thinking about doing the Ironmag Challenge through the summer months. Let me know what y'all think?

[daft205]

Everythings looking good man! Congrats on that deadlift- I'm so jealous- I've been stuck around 450 for a min, and everytime I get close to breaking it I get injured somehow and end up taking two steps back..... Btw you should throw some progress pics up..

[Mike Conley]

Man I think I may do that soon. It depends on if I decide to do the trasformation challenge though

[Mike Conley]

Shoulders/Triceps

Seated Military Press 95 x 15, 115 x 12, 135 x 10, 185 x 4, 95 x 10
Lat Raise 20 x 10, 25 x 10, 30 x 10
Front Plate Raises 25 x 10, 35 x 10, 45 x 10, 35 x 10, 25 x 10
Hammer Strength Shrugs 3 plates each side x 20 x 3 sets

Standing DB Ext 50 x 10, 60 x 10, 70 x 10
Pushdowns100 x 10, 120 x 10, 130 x 10
WG Reverse Pushdowns 70 x 10, 80 x 10, 100 x 10
Dips 45 x 10, 45 x 10, 45 x 10

Cardio
36 minutes jog around my town post workout


****Looking at running Wendler's 5/3/1 program for awhile. For those that watch my log, let me know how you feel.

[Mike Conley]

Legs

Squats
225 x 5
250 x 5
285 x 5
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Unilateral Leg Curls
25 x 10
25 x 10
35 x 10
35 x 10
45 x 10

Cardio
30 minutes SS cardio

***First day of Wendler's 5/3/1 Program. Seems pretty good so far..

[daft205]

Hey brother, can you break down the 5-3-1 protocol for me... It's one of the few modalities I have like zero experience with, but alway here people talking about. What are the base principals and such???

[Mike Conley]

Based on percentages of your max my friend. You take your max, then 90% of it and find other percentages based on it. Hell check your inbox I'll PM you the link to a pretty damn good article.

[Mike Conley]

Chest/Accessory Tricep Work

Flat Bench
135 x 10 (warm)
160 x 5
185 x 5
205 x 9

Incline DB
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Dips
BW x 15 x 4 sets

Flies
50 x 12 reps x 4 sets

Unilateral Pushdowns (reg. and Rev grip)
30 x 10 reps x 4 sets w/ each grip


Cardio
30 minutes SS cardio fasted.
Additional 30 minute session in the afternoon

[Brian Carley]

Based on percentages of your max my friend. You take your max, then 90% of it and find other percentages based on it. Hell check your inbox I'll PM you the link to a pretty damn good article.

It's how I base all my weights that I use. I use percentages, for me it was different at first to get used it, I was used to training heavy every time all the time. At first you feel like a pussy because you are using say 60% of your max and it's light and easy.

You will get stronger in the long run, you don't think you are at first but you will. Also you run less risk of burning your CNS out and then obviously will have negative effects and you'll just be spinning your wheels.

[Mike Conley]

It's how I base all my weights that I use. I use percentages, for me it was different at first to get used it, I was used to training heavy every time all the time. At first you feel like a pussy because you are using say 60% of your max and it's light and easy.

You will get stronger in the long run, you don't think you are at first but you will. Also you run less risk of burning your CNS out and then obviously will have negative effects and you'll just be spinning your wheels.

This is key^^^^:yep:

So here goes guys. Hope you're following the log and if you are thanks for the words of encouragement.

Progress Pics will go up on: May 1st, June 1st, July 1st. I am most likely going to enter the ironmag transformation challenge so we will see what days there as well.

Current weight: 190 lbs.
Bench Max: 275 lbs. paused aka the way that counts
Squat Max: 405 lbs.
Deadlift: 500 lbs (till this weekend :)

Bench Max GOAL by July 31st: 315 lbs
Squat Max GOAL by July 31st: 450 lbs.
Deadlift Max GOAL by July 31st: 585 lbs.


I know that my goals will be tough while keeping diet and body fat in check but I am going to attain every goal, end of story!!!!!!!!! Leggooo!

[Mike Conley]

Had two games today. Rest day other than that. Deadlifts tomorrow. May try to conquer my PR of 500. Depends on how I feel.

[Brian Carley]

Bench Max GOAL by July 31st: 315 lbs
Squat Max GOAL by July 31st: 450 lbs.
Deadlift Max GOAL by July 31st: 585 lbs.

Should be very attainable goals! Should have those no problem, I've never tried Wendler's 5/3/1 (I have the book) but I know many guys who have a lot of success with it!

I'll be following along

[daywalker72]

good work brother
just wondering why you choose jogging for cardio most of the time? do you think this works better for you?

[Mike Conley]

Yea. If I want to incorporate intervals, it's most likely outside. I sprint a block, walk a block, stuff like that. never really tried the elliptical or bikes and stuff...

[Mike Conley]

Back Day

Deads
180 x 5
225 x 5
270 x 3
340 x 5
360 x 5
380 x 9

RG Pulldowns
130 x 10
150 x 10
170 x 10
180 x 10

Db Rows
50 x 15
50 x 15
50 x 15
50 x 15

Reverse Hyper Machine
100 x 25
120 x 25
130 x 25
140 x 15

Ab Wheel
4 sets x 15 reps each

[daywalker72]

ive always dont interval cardio on the elliptical or walking but for the past month or two ive been doing jogging and feel im getting faster fat loss and im not losing my muscle

[Mike Conley]

Military Press Emphasis Day

Seated Military Press
75 x 5
95 x 5
115 x 3
120 x 5
140 x 5
160 x 10

Upright Rows
50 x 10
60 x 10
70 x 10
80 x 10

DB Military Press
45 x 12
50 x 12
55 x 12
60 x 12

Bent Over DB Raise
20 x 15
25 x 15
30 x 15
30 x 15

DB Curl (5 sec squeeze @ top)
30 x 12
30 x 12
30 x 12
30 x 12


Cardio
30 min. SS cardio fasted (treadmill)
30 Min intervals post workout (elliptical)


***Overall felt really well today. Some of you all that have been following my log had mentioned other types of cardio so I tried that today on the elliptical. Went 1 min slow, 1 min fast for a total of 30 minutes. Killer! Thanks for the idea guys. On the last interval I ran the elliptical to 20.6 mph and almost collapsed at the end drenched in sweat. It hurt so good! :)

[Sunnyday]

Killer WO, Mike! Loooovvvvee HIIT on the elliptical! I'll bet you got some funny looks from people around you, like WTF is this guy trying to prove?! I've had strangers come up to me and ask me how fast I'm going. WHA?!

[Mike Conley]

Yeah man^^^ haha. They were like wtf. Don't worry though I gave them the stare that said "what fatass" lol.

***As for this morning, another 30 minute bout of intervals on the elliptical. Squat emphasis day later. Loving the wendler program.

["Rodz"]

lol better bolt that elliptical down so u dont take off, great work man

[Mike Conley]

Thanks Mike ^^^^^ hope ya get to feeling better bro!!!

As for today's workout here goes!!!!!

Squat Emphasis Day

Squats
150 x 5
185 x 5
220 x 3
295 x 3
310 x 3
330 x 5

HS Leg Press
4 plates x 15
5 plates x 15
6 plates x 15
7 plates x 15

Leg Ext.
120 x 12
120 x 12
120 x 12
120 x 12

Leg Curl
90 x 12
90 x 12
90 x 12
90 x 12

Decline Crunches
4 sets x 25 reps.
***Here's the catch on there. Let a local training MMA fighter take jabs at me the whole time to the sides, front, etc. I tell ya a word of advice. Never tell a veteran fighter to hit harder. Haha.

Cardio
30 min SS cardio postworkout
Stayed within 3-4 mph @ atleast 8 incline and up to 15 incline. Burned 487 cals. if that gives any of you an idea. Hope everyone else is killing today!!!!!!!!!

[SwoleChamp]

nice workout man! looks just like what i have in store for tonight!

[Mike Conley]

nice workout man! looks just like what i have in store for tonight!

SC you will enjoy this story from today. I am in my hoody with the hood pulled up and headphones blaring some Deadmau5 techno beats (yeah haha it pumps me up) and an old fart really comes over and taps me on the shoulder when I was getting situated for my next to last set and says you know going that low does nothing but hurt your knees right? I really wanted to tell him I throw a baseball 90 mph because of leg power and besides that going "in the hole" puts hair on your sack. haha. :yep:

[SwoleChamp]

SC you will enjoy this story from today. I am in my hoody with the hood pulled up and headphones blaring some Deadmau5 techno beats (yeah haha it pumps me up) and an old fart really comes over and taps me on the shoulder when I was getting situated for my next to last set and says you know going that low does nothing but hurt your knees right? I really wanted to tell him I throw a baseball 90 mph because of leg power and besides that going "in the hole" puts hair on your sack. haha. :yep:

lol...i had a similar situation about 3 weeks ago, a guy about 50, probably 5' 8" 160lb came and told me that doing deep squats was pointless, it was a 0 carb day for me and i was irky so i called him out on his leg size in the middle of the gym...he turned around and left immediately lol...gotta love the know it alls that look like nothing:yep:

["Rodz"]

Thanks Mike ^^^^^ hope ya get to feeling better bro!!!

As for today's workout here goes!!!!!

Squat Emphasis Day

Squats
150 x 5
185 x 5
220 x 3
295 x 3
310 x 3
330 x 5

HS Leg Press
4 plates x 15
5 plates x 15
6 plates x 15
7 plates x 15

Leg Ext.
120 x 12
120 x 12
120 x 12
120 x 12

Leg Curl
90 x 12
90 x 12
90 x 12
90 x 12

Decline Crunches
4 sets x 25 reps.
***Here's the catch on there. Let a local training MMA fighter take jabs at me the whole time to the sides, front, etc. I tell ya a word of advice. Never tell a veteran fighter to hit harder. Haha.

Cardio
30 min SS cardio postworkout
Stayed within 3-4 mph @ atleast 8 incline and up to 15 incline. Burned 487 cals. if that gives any of you an idea. Hope everyone else is killing today!!!!!!!!!


cardio right after legs, niiiiice, i like jacking up the incline, it really adds on the extra calories burned

[Mike Conley]

Morning cardio fasted. Did 1 hour of SS with 3 mph- 4 mph @ 8-15 incline varying. Gonna go back and do intervals later. Today is a rest day from the weights and I will hit bench emphasis day tomorrow!

[Mr.Bones]

Good squattin

[Mike Conley]

Good squattin

Thanks bones!

2nd bout of cardio today was 30 minutes of intervals on the elliptical. Really got after this and did 1 min fast with only 30 sec slow. Really felt the heard pumping and was gasping at the end. :drool:

[Mike Conley]

Bench Emphasis Day

Bench
135 x 5
135 x 5
150 x 3
200 x 3
215 x 3
225 x 5

Flat DB
50 x 10
50 x 10
50 x 10
50 x 10

Dips
BW x 10
BW x 10
BW x 10
BW x 10

Vertical Fly Machine
100 x 10
120 x 10
140 x 10
150 x 10

Pushdowns
100 x 15
110 x 15
120 x 10
120 x 10

Cardio
30 minutes SS 3.5 mph @ 15 incline post workout, possibly add another 30 minutes in later this afternoon.

[Mike Conley]

30 more minutes of cardio on the elliptical this afternoon. Really killing the cardio. May tweak the diet soon, especially with the ironmag transformation coming up.

[Mike Conley]

Today woke up and did 30 min SS cardio fasted on the treadmill. Kept it around 4 mph @ 8-15 incline. Hitting it again in about an hour or so with a deadlift day and more cardio. Will post up later.

[Mike Conley]

Deadlift Emphasis Day

Deadlift
5 x 180
5 x 225
3 x 270
3 x 360
3 x 385
5 x 405

Unilateral RG Pulldowns
45 x 10
70 x 10
80 x 10
90 x 10

DB Row
50 x 15
60 x 15
80 x 15
100 x 15

Back Ext
25 x BW
25 x BW
25 x BW
25 x BW

Leg Raises
x 15
x 15
x 15
x 15


Cardio
30 min. intervals on the elliptical

[Mike Conley]

Taking an off day today. We are on the road in Ohio at Rio Grande. I had a severe migraine last night and into this morning and when this happens my vision is impaired and I throw up until I can finally get to sleep in a cool dark room. Let's hope this hasn't set me back too much.

[daft205]

Ahh, that's brutal man. My mom suffers from severe migraines, so I am definitely familiar with that scenario- rest up brotha and let's hope this bout is an isolated one.

[Mike Conley]

Ahh, that's brutal man. My mom suffers from severe migraines, so I am definitely familiar with that scenario- rest up brotha and let's hope this bout is an isolated one.

Thanks bro. I hope to get some cardio in tomorrow and hit the Shoulder Press day on Monday. Hope all is well with you.

[Mike Conley]

Alright got back from the road trip and hit the ground running literally. 45 minute jog around my town and was really booking it. Just wanted to update y'all on some goals. I am around 186-190 right now depending on the day and fluctuations. My abs are looking pretty decent so I would say I am around 10% at the most BF wise. My goals will include entering the Ironmag transformation and attempting to reach the 5-6 range. Current supplements include wheytobuildmuscle (may trade this for isolation when the time comes), phytoserms 347, and need2slin. I really keep it pretty simple with the occasional 2 capsules of Forged Burner or Adderlin to get me revving if I'm feeling slow.

[Mike Conley]

Shoulder Press Emphasis Day

Military Press
75 x5
95 x 5
115 x 3
150 x 3
160 x 3
170 x 3

Upright Row
50 x 10
60 x 10
70 x 10
80 x 10

DB Military Press
50 x 12
55 x 12
60 x 12
50 x 12 (normally could handle more weight but the 30 sec rests really killed me)

Single Arm Rear Delt Cable Fly
10 x 15
15 x 15
17.5 x 15
20 x 15

DB Curls
25 x 12
30 x 12
35 x 12
40 x 12

Workout Notes
*****really killed this workout. On all DB military press, upright rows, and Db curls rest was 30 seconds between sets. Really got the pump going. On the rear delt cable fly the only rest was the time it took to do my reps with the opposite arm.

****Cardio
- going to take off for a 5 mile jog down the highway and back!!!! Feeling froggy with this awesome weather we have in Ky right now!!! :)

[Mike Conley]

Fasted AM Cardio
Morning cardio time!!! Hit the elliptical for 30 minutes for 1 min intervals. Last minute got that sucker to above 20 mph again!!!! Now grilled chicken time!!!! Bye bye carbs!!! :byeb:

***Squat emphasis workout later.

[Mike Conley]

Squat Emphasis Day

Squats
5 x 150
5 x 185
3 x 220
5 x 275
3 x 310
3 x 350

Leg Press
405 x 15
495 x 15
585 x 15
675 x 15

Leg ext.
100 x 12
100 x 12
100 x 12
100 x 12

Leg Curls
90 x 12
90 x 12
90 x 12
90 x 12

Decline Situps
x 25
x 25
x 25
x 25

Workout Notes
Kept rest time on all exercises besides the squats to 30 seconds in between sets and around 1 minute in between exercises. Really killed it today. Tomorrow will be all cardio and an off day from weights with Thursday being my Bench day.

Cardio
15 minutes SS on elliptical 15 minutes interval on elliptical. The elliptical is a lot easier on my knees and I feel like as long as I keep the speed up I burn the hell out of some calories. May do more cardio tonight. Not sure yet.

[Mike Conley]

Fasted Am Cardio
30 minutes intervals on the elliptical.

***Today is a day off from weight training but cardio will be crushed!

[BEAST MODE]

Ahhh cardio...I don't miss it, but I'm picking it back up tomorrow morning! Gotta get this water gain under control! lol I've eaten nonstop since Saturday evening...put on almost 30 lbs.

[Mike Conley]

Haha beast mode!!!!!!!! 30 lbs? Are you serious?

Btw another 30 minute cardio session on the treadmill. 483 calories burned!! LET'S GO!!!!

[Mike Conley]

Bench Emphasis Day

Flat Bench
135 x 5
135 x 5
150 x 3
190 x 5
215 x 3
240 x 8 (PR)

Flat DB Bench
50 x 10
60 x 10
70 x 10
80 x 10

1 arm overhead cable ext
20 x 10
20 x 10
20 x 10
30 x 10

Vertical Fly machine
115 x 10
135 x 10
135 x 10
100 x 10 (hold stretch each rep)

Pushdowns
100 x 15
120 x 15
120 x 12
150 x 10

Cardio
30 minutes elliptical intervals post workout

Workout Notes
PR on the 8 reps of 240 on bench
Kept rest on all supplemental exercises to 30 seconds max between sets
Noticing more striations and shoulders and obliques are really coming in.
More cardio coming later. Probably another 30 minute bout

[BEAST MODE]

Nice job on that PR dude!

[Mike Conley]

Nice job on that PR dude!

Thanks man. I'm going to pick your brain when it comes to the last 6-8 weeks of the transformation contest.

[Sunnyday]

Nice job on that PR dude!


x2! :yep:

Nice WO!

[BEAST MODE]

Thanks man. I'm going to pick your brain when it comes to the last 6-8 weeks of the transformation contest.

Would be glad to help bro!

[Mike Conley]

Yesterday was Deadlift Emphasis Day.

Deadlift Emphasis Day

Deads
180 x 5
225 x 5
270 x 5
340 x 5
385 x 3
430 x 4

RG Pulldowns
100 x 10
120 x 10
140 x 10
150 x 10

DB Row
70 x 15
70 x 15
70 x 15
70 x 15

Back Ext
x 25
x 25
x 25
x 25

Leg Raises
x 15
x 15
x 15
x 15

Cardio
30 minutes SS fasted in the AM
Took a jog around town post workout (around 40 minutes)

Workout notes
Kept rest between 30-45 seconds on all moves besides deads
The post workout jog was a killer

****Side note doesn't look like I'm going to get to do the irongmag trasnformation :(

[BEAST MODE]

Excellent deads dude!

[Mike Conley]

Excellent deads dude!

Thanks man. I forgot to mention I held each of those 4 reps 10 seconds at the top :yep:

[Mike Conley]

Military Press Emphasis Day

Military Press
95 x 5
95 x 5
115 x 3
140 x 5
160 x 3
180 x 8 (PR)

BB Upright Row
50 x 10
60 x 10
70 x 10
80 x 10

DB Military Press
45 x 12
50 x 12
55 x 12
60 x 12

Bent Over DB Raise
20 x 15
20 x 15
20 x 15
20 x 15

DB Curls
25 x 12
30 x 12
35 x 12
40 x 12


Cardio
30 minutes of interval cardio on the elliptical post workout


Workout Notes
30 seconds rest between all exercises besides military press
went extra wide on military press to keep triceps out of it

[Sunnyday]

^KILLER! Just love it! Bet you are good and fried with just 30 sec between exercises - OW!

[Mike Conley]

^KILLER! Just love it! Bet you are good and fried with just 30 sec between exercises - OW!

Absolutely gasping sometimes. :yep:

[Mike Conley]

30 minutes fasted interval cardio on the elliptical this morning. Leggooo!

[Mike Conley]

Heading to the gym. Deload week. Squats!!!! Pumped to also get to spend the rest of the afternoon on the forums. Missed the time. So everyone stop by!

[Mike Conley]

As I mentioned earlier, this is the 4th week of current wave in 5/3/1 so it's a deload week.

Squat Day

Squat (w/ pause on 12 inch box)
165 x 5
205 x 5
250 x 5

Hammer Strength Leg Press
360 x 15
450 x 15
540 x 15
540 x 15

Unilateral Leg Ext.(slow and controlled)
25 x 12
25 x 12
25 x 12
25 x 12

Leg Curls
70 x 12
80 x 12
80 x 12
90 x 12

Post Workout Cardio
30 minutes SS on the elliptical

Workout Notes
Kept rest between all sets of exercises excluding squats to 30 seconds. Cruised today and crushed this workout. Gonna go for a run later once it stops raining.

[Mike Conley]

Reading and reading and more reading. Rethinking the diet

[Mike Conley]

No morning fasted cardio today. Had an 8 am class and exam so I was cramming. Crushed the test now gonna go to the gym and do work on deload bench workout and post workout cardio.

[BEAST MODE]

Do you usually cram in the morning before a test? I used to always cram the night before since my long term memory was shit. I'd study hard right before bed and retain almost all of the info.

[Mike Conley]

Deload Bench Workout

Bench
135 x 5
135 x 5
145 x 5
155 x 5

DB Bench
50 x 10
60 x 10
70 x 10
80 x 10

Dips
BW x 10
BW x 10
BW x 10
BW x 10

Db Fly
25 x 10
30 x 10
35 x 10
40 x 10

Pushdowns
100 x 15
100 x 15
100 x 15
100 x 15


Cardio
30 minutes interval cardio on the elliptical post workout. Burned 400 calories in 5 miles!


Workout Notes
Kept rest between all sets to 30 seconds today. Really got a pump going.
Cardio almost killed me haha

[Sunnyday]

^ Ya, I'd imagine the post-WO cardio did near kill you with just 30 sec between all those sets!

[Mike Conley]

^ Ya, I'd imagine the post-WO cardio did near kill you with just 30 sec between all those sets!

Yeah it really did.

["Rodz"]

Nice upbeat workout, way to get your sweat on, that cardio sounds tough

[Mike Conley]

37 minute jog outside. More cardio to come later. It's really nice outside!

[Sunnyday]

^ Not here...rain off and on, and soggy. Worms having a party on all the sidewalks today.

Glad it is nice weather somewhere in the world, though. :)

[Mike Conley]

Sorry guys. Internet has been down here on campus. Here's the workout updates.

4/14/11 Military Press Emphasis

Military Press
5 x 75
5 x 95
5 x 115

BB Upright Rows
50 x 10
60 x 10
70 x 10
80 x 10

Db Military Press
50 x 12
60 x 12
70 x 12
70 x 12

Bent Over DB Raise
20 x 15
20 x 15
25 x 15
25 x 15

DB Curls
30 x 12
30 x 12
30 x 12
30 x 12

Workout Notes
all rest kept to 30 seconds between sets

Cardio
30 minutes of interval cardio post workout

[Mike Conley]

4/15/11 Deadlift Emphasis

Deadlifts
5 x 180
5 x 225
5 x 270

RG Pulldowns
100 x 10
120 x 10
140 x 10
150 x 10

DB Row
70 x 15
80 x 15
90 x 15
100 x 15

Back Ext
BW x 25
BW x 25
BW x 25
BW x 25

Leg Raises
BW x 15
BW x 15
BW x 15
BW x 15

Workout Notes
aLL REST kept to 30 seconds between sets

Cardio
30 minute jog post workout

[Mike Conley]

And today I did 1 hour of fasted cardio. 30 minutes of intervals and 30 minutes of SS!!!

[Mike Conley]

Managed to get a quick 2 mile trail run in today after our games. Gonna hit the next 4 weeks of the 5/3/1 program wide open with these maxes.

Deadlift 510
Squat 415
Bench 280
Military Press 210

[BEAST MODE]

Is that what you're currently moving or goals?

[Mike Conley]

Those are what I'm currently moving. These are my goals, but also while staying lean and mean :)

Bench Max GOAL by July 31st: 315 lbs
Squat Max GOAL by July 31st: 450 lbs.
Deadlift Max GOAL by July 31st: 585 lbs.
Military Press Max GOAL by July 31st: 225

[BEAST MODE]

Well damn it...guess I better get 500 pretty quick...I missed it last year, but got 475 after only having done deads regularly since last summer. I took a long time off from doing them after I injured my back.

[Mike Conley]

Squat Emphasis Day

Squats
150 x 5
190 x 5
225 x 3
285 x 5
300 x 5
320 x 10 (PR)

Hammer Strength Leg Press
360 x 15
450 x 15
540 x 15
630 x 15

Hammer Strength Unilateral Leg Ext
45 x 12
45 x 12
45 x 12
45 x 12

Hammer Strength Unilateral Leg Curl
25 x 12
35 x 12
35 x 12
35 x 12

Decline Situps
BW x 25
Bw x 25
BW x 25
BW x 25


Cardio
30 minutes interval cardio on the elliptical post workout
30 minutes steady state cardio varying inclines on tread later tonight


Workout Notes
*30 seconds rest between sets of leg press
*Only rest taken between sets of leg ext/leg curl was to do oppo leg reps
*Only enough rest to catch my breath between sets of decline situps.
*Over 400 calories burned and 5 miles covered on the elliptical

[Mike Conley]

Bench Emphasis Day

Bench Press
135 x 5
135 x 5
155 x 3
190 x 5
205 x 5
215 x 15 (PR)

DB Bench
50 x 10
60 x 10
70 x 10
75 x 10

Overhead Cable Ext
100 x 10
120 x 10
130 x 10
140 x 10

Cable Crossovers
30 x 10
40 x 10
50 x 10
60 x 10

1 arm pushdowns
30 x 15 (regular grip)
30 x 15 (reg grip)
30 x 15 (rev grip)
30 x 15 (rev grip)


Cardio
30 minutes interval on the elliptical (over 400 calories burned)


Workout Notes
Stoked about the PR with 205
Kept rest 30 seconds on everything besides bench and pushdowns
On pushdowns, rest was only the time it took to do oppo arm reps

[BEAST MODE]

Done w/ the deload or did you just feel like going all out on that last set of bench?

[daft205]

Looking good in here MC! Nice work on that squat and bench pr- seems like this program is working well for you.

[Sunnyday]

Nice work going on over here! Looking forward to seeing you hit those goals!

[Mike Conley]

Thanks guys. And yeah the deload is over. It is every 4th week. Here's the last workout from yesterday.

Military Press Emphasis Day

Military Press
95 x 5
95 x 5
115 x 3
145 x 5
155 x 5
165 x 10

BB Upright Row
50 x 10
60 x 10
70 x 10
80 x 10

DB Military Press
50 x 12
55 x 12
55 x 12
55 x 12

Standing 1 arm reverse cable flies
20 x 15
20 x 15
20 x 15
20 x 15

DB Curl (super slow/strict form)
30 x 12
30 x 12
35 x 12
40 x 12


Cardio
30 minutes intervals on the elliptical


Workout Notes
kept rest at 30 seconds between all lifts besides military press
crushed cardio as always


****Season ends this weekend so I can really focus on training. Going to put up some progress pics June 1 so I'm really gonna kill it through the month of May and try to impress y'all.

[Mr.Bones]

U a ball player then?

[Mike Conley]

Yeah man a baseball player

[Mr.Bones]

What division?

[Mike Conley]

NAIA division 1

[Mike Conley]

Happy Easter to everyone. May today we remember the real reason why we are able to do what we do. In God we lift!!!!!!

[Mike Conley]

Gonna hit some cardio today and then deadlift emphasis day tomorrow morning. I am visiting my grandma so I will get to go to the LAC in Clarksville, Indiana which is a really nice gym. They have a website if anyone wants to check it out

[Sunnyday]

Happy Easter!

[Mike Conley]

Thanks Sunny! As for today's training, cardio only.

Cardio
30 minutes SS on the treadmill varying inclines
30 minutes intervals on the elliptical
1 hour total

[Mike Conley]

Deadlift workout this morning!!! Terrible migraine but not letting anything stop me. 30 minutes of intervals and 30 minutes of sauna time post workout. Will post the log later when I'm not on my phone

[Mr.Bones]

Go Twins!

[Mike Conley]

Deadlift Workout

Deads
185 x 5
230 x 5
280 x 3
345 x 5
370 x 5
395 x 7

RG Unilateral Pulldown
55 x 10
70 x 10
90 x 10
100 x 10

Seated Cable Row
120 x 15
140 x 15
150 x 15
160 x 15

Wide Lat Pulldown
90 x 10
100 x 10
120 x 10
120 x 10

Back Ext Machine
100 x 25
120 x 25
130 x 25
140 x 25

Ab Crunch Machine
50 x 15
70 x 15
80 x 15
90 x 15


Cardio
30 minutes interval cardio post workout on elliptical
6 mile jog in the afternoon


Workout Notes
*All rest was kept between 30-45 seconds on exercises besides deads
*The ab machine was sweet, legs tuck as you crunch. Great contraction
*Was pumped to get to workout at LAC so used some different stuff
*Keto started today!!!!!!!!!!!

[Mr.Bones]

Who's keto you doing? Solid deads.

[Mike Conley]

Who's keto you doing? Solid deads.

Gonna try to sorta wing it man. Gonna keep carbs 30g or below and schedule one refeed per week

[Mr.Bones]

Hmm sounds likke a bad idea, but GL!

[Mike Conley]

Hmm sounds likke a bad idea, but GL!

Hook me up with a new idea then

[Mr.Bones]

Write down what you are going to eat, so you can make adjustments as you go along.

[Mike Conley]

Alright man thanks. Heading to the gym right now for squat day!!!!! Gonna kill it. Hopefully a PR today but also feeling kinda down from deads and migraine yesterday. No excuses though.

[Mike Conley]

Squat Day
Squats
150 x 5
190 x 5
225 x 3
300 x 3
320 x 3
340 x 9 (PR. Goal was 8 and got 9. Really pleased))
HS Leg Press
360 x 15
450 x 15
540 x 15
630 x 15
Unilateral Leg Ext
45 x 12
45 x 12
45 x 12
45 x 12
Unilateral Leg Curls
25 x 12
25 x 12
25 x 12
25 x 12
Decline Crunches
25 x 25
35 x 25
45 x 25
BW x 25

Cardio
30 minutes of SS cardio on the tread varying inclines

Workout Notes
*30 seconds rest between all sets of exercises besides squats
*Rest at 120 seconds between squat sets
*No rest between crunch sets. Just pick up a diff plate and go
*Overall feeling pretty decent 2nd day of keto. Hoping my energy doesn't deplete too quickly

[BEAST MODE]

Good shit dude! You should see how many times you can rep 315. My best is 20...Hardy just got 22 the other day, so I gotta step up my game.

[Mike Conley]

My guess would be 15-16. I stick to the percentages of the 5/3/1 cuz it is working but I may do it on the deload week and not really do much else.

[BEAST MODE]

I'm sure you have 15 in you. If you're getting 340x9, you should hit it. When I got 315x20, I just racked it and collapsed for about 5 minutes. It felt amazing to hit that milestone, but at the same time I felt like I just had my ass beat.

[Mike Conley]

Haha. Yeah I'll be walking like I got out of jail tomorrow morning

[Mr.Bones]

GJ on those squats bro.

What kind of stance do you u use?

[Mike Conley]

I don't really go as wide as some do (I.e. powerlifters) but I get a comfortable more than shoulder width stance and go down to a 12 inch box on all warm up sets with a pause on the box then on the three heavy sets I take the box away so I don't try to bounce off of it and cheat.

[Mike Conley]

30 minutes interval cardio on the elliptical this morning fasted. Took 2 adderlin and I was wired!!!!

[Mike Conley]

187 pounds this morning.

[Mr.Bones]

I thought those drugs brought people down...

[Mike Conley]

Like down in weight?

[Sunnyday]

Nice job on the squats.

[Mike Conley]

Thanks Sunny

Today is bench day. Last set will be with 230. After getting 215 x 15 last week my goal for 230 will be 10 which I think is very attainable. I'll post back later when I get back from the gym.

[SwoleChamp]

i have chest day today too! havent flat benched in 4 weeks, gonna do it tonight and see where i can get to...feeling strong for some reason!

[Mike Conley]

i have chest day today too! havent flat benched in 4 weeks, gonna do it tonight and see where i can get to...feeling strong for some reason!

Nice to know I'm sharing chest day with the great SC!!!!!!!! :yep:

[Mike Conley]

4/28/11 Bench Day

Bench
135 x 5
135 x 5
155 x 3
205 x 3
215 x 3
230 x 8 (didn't get it. Felt weak as hell)

Unilateral HS Press
45 es x 10
70 es x 10
80 es x 10
90 es x 10

Standing Overhead DB Ext
45 x 10
55 x 10
65 x 10
80 x 10

Cable Crossovers
30 x 10
40 x 10
50 x 10
60 x 10

Pushdowns
100 x 15
120 x 12
130 x 12
140 x 10
150 x 8
170 x 6
190 x 4 (Stack)


Cardio
2 x 3 mile runs throughout the day. One was fasted in the morning and the other in the evening around 7:30.

[Mike Conley]

Today was military press emphasis day

Military Press Emphasis

Military Press
95 x 5
95 x 5
115 x 3
155 x 3
165 x 3
175 x 8

Upright Row
70 x 10
80 x 10
90 x 10
100 x 10

HS Isolateral Shoulder Press
45 es x 12
45 es x 12
70 es x 12
70 es x 12

Rear Delt Cable Flies
20 x 15
20 x 15
20 x 15
20 x 15

Preachers (super strict probably 6 seconds up/down with pause top/bottom)
45 x 12
55 x 12
55 x 12
65 x 12


Cardio
3 mile run post workout.

[SwoleChamp]

nice workout bro....except for the run part lol ;)

[Mike Conley]

Haha feel ya SC. Man question what kind of thermogenics you recommend? I used to take the liposhred stack but it isn't being made anymore so that kinda shoots me in the foot

[SwoleChamp]

i like using a simple ECA stack man...i buy bronchaid for the ephedra....u can get it at any pharmacy...and then just 200mg caffeine pills and baby asprin...i do one of each 3 times a day

[Mike Conley]

Heading out to go for a jog. Probably around 30 minutes, but who knows once I get going haha

[Mike Conley]

Pretty soon gonna be switching the routine up again. Less power and more towards bodybuilding, cutting for the summer. Any suggestions let me know guys!

[Mr.Bones]

Pretty soon gonna be switching the routine up again. Less power and more towards bodybuilding, cutting for the summer. Any suggestions let me know guys!

High volume circuit training like Arnold did probably gave me my best condition ever.

Put your carbs around workout times and breakfast

Never doubt yourself

[Mike Conley]

High volume circuit training like Arnold did probably gave me my best condition ever.

Put your carbs around workout times and breakfast

Never doubt yourself

Got any examples my dude?

[Mike Conley]

Heading to the gym. Gonna kill some back/abs/cardio today.

[Mike Conley]

5/1/11 Back

Rack Pulls (bottom pin)
135 x 15
225 x 15
315 x 12
405 x 12
+ 3 drops w/ no rest
315 x 5
225 x 8
135 x 20

Wide Lat Pulldowns
120 x 15
130 x 12
140 x 12
150 x 12
180 x 8
210 x 6

Straight Arm Pushdowns
50 x 10
60 x 10
70 x 10
80 x 10

HS Unilateral RG Pulldowns
45 es x 15
55 es x 15
70 es x 15
80 es x 15
90 es x 12
100 es x 8

BB Rows
135 x 15
185 x 12
205 x 10
225 x 8

Hyperextension Machine
Stack x 15 x 4 sets


Cardio
30 minutes SS cardio postworkout varying inclines

[Mr.Bones]

Great high volume training. U cutting weight?

[Mike Conley]

Great high volume training. U cutting weight?

Yeah man! Cutting up for the summer!

[Mike Conley]

Legs

Squats
135 x 15
185 x 15
225 x 8
275 x 8
315 x 8
365 x 6
405 x 6
+ 2 drops 225 x 10, 135 x 10 (slow with complete pause at bottom)

Unilateral Leg Ext
25 x 8
25 x 8
35 x 8
35 x 8
45 x 8
45 x 8
70 x 8

Unilateral Leg curls
25 x 8
25 x 8
35 x 8
45 x 8

Seated Calf Raise (done with some pauses until I reached 100 reps)
180 x 100
225 x 100
225 x 100

Cardio
30 minutes SS cardio postworkout varying inclines = 485 cals burned
Jog to come later.


Workout Notes
Really liking the higher volume approach.
Diet is on point
186 lbs last night. Slowly going down.

[Sunnyday]

Hey Mike. Stopping by to get ideas for my next high-volume leg day. Gonna try working the unilateral leg curls into my ham superset (think giant set) this Saturday - can't wait!! BTW, I fried my quads on leg extensions last weekend. Saw stars and everything! DOMS is a beautiful thing. :D

[Mike Conley]

Hey Mike. Stopping by to get ideas for my next high-volume leg day. Gonna try working the unilateral leg curls into my ham superset (think giant set) this Saturday - can't wait!! BTW, I fried my quads on leg extensions last weekend. Saw stars and everything! DOMS is a beautiful thing. :D

Glad to see ya stopping by for ideas! That makes me at least thinking I'm doing something right. :yep:

[Mike Conley]

Today has been good so far. The Need2Slin stacked with the Forged Burner seems to be working so far. Went for a 3 mile jog a bit ago because it is supposed to rain later. Going to hit arms in the gym later.

[Mike Conley]

Arms/Abs

Close Bench
95 x 15
115 x 12
135 x 10
185 x 8
205 x 6

BB Curls
40 x 15
50 x 12
60 x 10
70 x 8
80 x 6

Seated Overhead DB Ext
50 x 10
60 x 10
65 x 10

DB Curls
25 x 10
30 x 10
35 x 10

Pushdowns
150 x 10
160 x 10
170 x 10

Preacher Curl
80 x 10
90 x 10
100 x 10

Decline Crunches
4 sets x 25 reps


Cardio
3 mile run in the AM
20 minutes SS cardio varying inclines post workout (gym closes @ 9:30)

[Mike Conley]

Shoulders

Seated BB Military Press
95 x 15
105 x 12
115 x 10
135 x 8
155 x 6

Seated DB Press
45 x 8
50 x 8
55 x 8
60 x 8

Lat Raise (ss w/upright row)
15 x 10
20 x 10
25 x 10
30 x 10

Upright Row (ss w/lat raise)
50 x 10
60 x 10
70 x 10
80 x 10

Front Db Raise (ss w/rear delt cable fly)
20 x 10
20 x 10
30 x 10
30 x 10

Rear Delt Cable Fly (ss w/front db raise)
15 x 10
15 x 10
20 x 10
20 x 10

HS Shrugs
1 plate es x 15
2 plate es x 15
3 plate ex x 15


Cardio
30 minutes SS postworkout varying inclines


Notes
Having the day after the day after legs soreness lol

[Mike Conley]

Hit chest yesterday.

Chest 5/6

Flat Bench
135 x 15
155 x 12
185 x 10
205 x 8
225 x 6

Incline DB
50 x 8
55 x 8
60 x 8
65 x 8

HS Unilateral Press
45 es x 10
70 es x 10
90 es x 10
100 es x 10

Vertical Fly Machine
100 x 10
100 x 10
100 x 10

Cable Crossovers
30 x 10 (high)
30 x 10 (low)
40 x 10 (low)
40 x 10 (high)
50 x 10 (high)
50 x 10 (high)


Cardio
3 mile run postworkout

[Mike Conley]

Alright today and tomorrow will be cardio only. Official weigh in for off season baseball on Monday as coaches want to know what we are weighing in. Doing it in our trainers room so it should be pretty legit on medical scales.

As for training today, I went for a jog and some sauna time earlier and will go for my second bout of cardio later tonight.

["Rodz"]

Whooooo i love spring training man

[Mike Conley]

Best time of the year

[Mike Conley]

Another 30-35 min jog this afternoon

[Mike Conley]

Went for a nice 5-6 mile jog this morning with a friend that I hadn't seen in over 9 months. So for once I must say cardio was enjoyable. As for me, another update. I am getting back up with my trainer that I worked with last summer as my goal is 5% bf by July 31st. I like this idea because it takes the stress outta my hands and lets someone else stress for me.

[Mr.Bones]

Spring baseball training is fun imo I agree

[Mike Conley]

Nice jog this morning ~ 6 miles. Then around 30 minutes in the sauna. It really wasn't heated up when I got in so I stayed for awhile so it would be. Hope all mothers are having a great day

[Mike Conley]

5/9/11 Upper Body

DB Bench
30 x 20 (warm)
50 x 15 (warm)
80 x 7
65 x 10
50 x 15

DB Laterals
10 x 10 (warm)
30 x 7
20 x 15
15 x 20

Dips
45 x 8
BW x 12

Skullcrushers
60 x 20

Chinups
BW x 5 (warm)
45 x 6
25 x 8
BW x 10

BB Rows
95 x 10 (warm)
135 x 10 (warm)
185 x 7
135 x 10
95 x 20


Cardio
20 minutes interval + 2 mile run post workout

Workout Notes
First day back with the trainer I missed so much

[SwoleChamp]

nice workout bro

[Sunnyday]

x2!

[Mike Conley]

5/10/11 Lower Body

Squats
135 x 15
135 x 15
315 x 7
225 x 10
135 x 20

BB SLDL
225 x 8
135 x 12

Lying Leg Curls
100 x 12

Walking Lunges
50 x 20

Calf Press on Leg Press
675 x 7 (slow)
585 x 10 (slow)
495 x 15 (slow)


Cardio
30 minutes SS cardio post workout

[Mike Conley]

5/12/11 Upper Body Split

BB Rows
95 x 10 (warm)
115 x 10 (warm)
185 x 7
135 x 10
95 x 20

Lat Pulldowns
180 x 7
140 x 10
90 x 16

Chest Dips
45 x 7
25 x 10
BW x 19

Pushups
1 x failure

DB Curls
30 x 10 (warm)
50 x 7
35 x 10
25 x 14

Pushdowns
150 x 7
120 x 10
100 x 15


Cardio
20 minutes intervals on the elliptical + 2 mile run post workout!

[Mike Conley]

5/13/11 Lower Split

Leg Press
405 x 10 (warm)
405 x 10 (warm)
585 x 7
405 x 15
225 x 50

Leg Press (Hamstring emphasis w/feet high on platform
585 x 8

DB SLDL
50 x 12
50 x 12

Seated Calves (reps super slow w/ contraction at top/bottom)
270 x 7
180 x 19
90 x 41


Cardio
30 minutes SS cardio postworkout

[Mike Conley]

5/16/11 Upper Split

DB Bench
30 x 20 (warm)
40 x 10 (warm)
80 x 7
60 x 10
45 x 15

DB Laterals
10 x 10 (warm)
15 x 10 (warm)
35 x 7
25 x 10
15 x 20

Dips
BW x 6-8
BW x 10-12

Unilateral Rev Grip Pulldowns
45 es x 10
90 x 7
70 x 15
45 x 25

BB rows
135 x 10 (warm)
185 x 7
135 x 10
95 x 20

Cardio
20 minutes intervals + 2 mile run

[Mike Conley]

5/17/11 Lower Split

Squats
135 x 10 (warm)
135 x 10 (warm)
315 x 5
225 x 10
135 x 20

Leg Curls
100 x 12

Walking Lunges
50 x 15

Calf Presses
675 x 15
675 x 15
675 x 15


Cardio
30 minutes SS cardio postworkout + 30 minutes sauna


**Back home from school. Shit gets real now!

[SwoleChamp]

nice! kill it bro!

[Mike Conley]

Just tryin to be like u SC

[Mike Conley]

5/19/11 Upper Split

DB Bench
30 x 20 warm
50 x 10 warm
80 x 7
60 x 10
45 x 10 (slow)

DB Laterals
10 x 10 warm
15 x 10 warm
30 x 7
20 x 10
15 x 20

Pushups
1 x failure

Chest Dips
45 x 8
25 x 12

Low Rows
100 x 10 warm
180 x 7
130 x 10
100 x 20

Pulldowns
70 x 30 warm
180 x 7
130 x 10
100 x 20

Pushdowns
150 x 12
150 x 12

DB Curls
50 x 8
30 x 12


Cardio
20 minutes intervals postworkout + 2 mile run

[Mike Conley]

5/20/11 Lower Split

Leg Press
405 x 10 (warm)
405 x 10 (warm)
585 x 7
405 x 15
225 x 50

Leg Press (Hamstring emphasis w/feet high on platform
585 x 8

DB SLDL
50 x 12
50 x 12

Seated Calves (reps super slow w/ contraction at top/bottom)
270 x 7
180 x 19
90 x 41


Cardio
30 minutes SS cardio postworkout

[Mike Conley]

5/23/11 Upper Split

DB Bench
30 x 15 warm
80 x 7
60 x 10
45 x 10

Db Laterals
5 x 15 warm
10 x 15 warm
30 x 7
20 x 10
10 x 20

Dips
25 x 8
35 x 8
45 x 8
BW x 12

Skullcrushers
Mini bands x 20

Rev Grip Pulldowns
90 x 10
100 x 10
150 x 7
130 x 10
100 x 15

BB Rows
135 x 10
185 x 7
135 x 10
95 x 20


Cardio
20 minute interval + 2 mile run

[Sunnyday]

Nice WOs going on over here!

[Mike Conley]

Like to think so Sunny!

[Mike Conley]

5/24/11 Lower Split

Squats (all done on 9 inch box)
135 x 10 warm
315 x 5
225 x 8
135 x 20

SLDL
225 x 6
135 x 12

Leg Curls
140 x 12

Walking Lunges
30 x 15

Calf Raises
180 x 7
135 x 15
90 x 20

Cardio
30 minutes SS cardio postworkout

[Mike Conley]

For those who check my log, anyone know where I can get some bacteriostatic water?

[Sunnyday]

I can't wait to get back to doing my walking lunges with 30s! Not much longer and I can start killing it again on leg day. For now I have to live vicariously through others' WOs here. Nice ham work, btw!

["Rodz"]

What's up Mike, Are you not doing something you were just recently doing?

[Mike Conley]

What's up Mike, Are you not doing something you were just recently doing?

PM me brother

[Mike Conley]

Arm/Ab Work 5/25/11

BB Curls x 15
Leg Raises x 25
Preachers x 10
Leg Raises x 25
Close Grip x 15
Decline Crunch x 25
Pushdowns x 10
Decline Crunch x 25
***Only 30 seconds rest after each circuit. Totals - 5 circuits = 500 reps abs, 250 reps arms (125 triceps, 125 biceps) in very little time. KTS!!!!!!!

[Mike Conley]

5/26/11 Upper Split

BB Rows
95 x 10 (warm)
115 x 10 (warm)
185 x 7
135 x 10
95 x 20

Lat Pulldowns
180 x 7
140 x 10
90 x 16

Chest Dips
45 x 7
25 x 10
BW x 19

Pushups
1 x failure

DB Curls
30 x 10 (warm)
50 x 7
35 x 10
25 x 14

Pushdowns
150 x 7
120 x 10
100 x 15


Cardio
20 minutes intervals on the elliptical + 2 mile run post workout!

[Mike Conley]

5/27/11 Lower Split

Leg Press
405 x 10 (warm)
405 x 10 (warm)
585 x 7
405 x 15
225 x 50

Leg Press (Hamstring emphasis w/feet high on platform
585 x 8

DB SLDL
50 x 12
50 x 12

Seated Calves (reps super slow w/ contraction at top/bottom)
270 x 7
180 x 19
90 x 41


Cardio
30 minutes SS cardio postworkout