My Journal

[MIKE]

Just starting a journal for myself.
5'11 251lbs

Trained Chest yesterday, arms today, Great arm workout

630 am 40 gram whey 1/3 cup of ground up oatmeal
9:00 am 7 scrambled eggs 3 pcs. turkey bacon 4 large strawberries
12:30 10 oz of ground turkey 1 cup of cooked brown rice 1 tblsp of Natty PB
3:00 LG Preworkout drink/ trained
4:00 post workout 1/2 c of raisins 40 gram whey
6:00 10 oz of ground tureky 1 cup of cooked brown rice 1 tblsp of Natty PB
9:00 4 oz of ground buffalo, 1 can of tuna, 1 tblsp of natty PB

[MIKE]

I got adjusted by my chiro. on Tuesday and he recommended me take a couple of days off to let the adjustment settle in so I took his advice. Food was spot on yesterday and today. I will be back in the gym tomorrow to hit shoulders and calves.

[MIKE]

Trained back on Thursday instead of shoulders. I felt the shoulder need one more day of rest from the adjustment, soreness had set in a little. Great back workout, I didn't do deads but hit everything else extemely hard and I am sore as hell today!

Lat Pull 4 sets
Low pulley with v bar 4 sets
High row hammer strength 4 sets, (Probably the best feeling exercise of the day)
1 arm dbell rows 3 sets finished my last set with the 110s which is pretty good since it was so far into the workout
bbell shrugs 3 sets of 15
dbell shrugs 3 sets of 12

Got all my meals in plus a 3 am shake when I got up to piss. Probably post some pics in the morning just for record keeping.

Im going to try to get in the gym tonight for delts and chest

[MIKE]

Heres a couple of pics from last night after I trained weighing 254. Not the best pics taken.

[MIKE]

I made it to the gym late last night but got in a good delt chest workout. Ive been training delts with chest for a while now, It makes my chest training so much better, loosens the shoulder up a lot. I do very little pressing with heavy weights when it comes to shoulders, When not in a rush I do A LOT of side laterals, last night I was rushed so i didn't get to everything. Below is the workout

4 sets of side lats 12-15 reps
bbell presses 95lbs x15 115x12 135x10 135x10
behind the back cable side lats 4 sets of 12
cable crossovers 2 set of 15
Incline dbell presses 4 sets of 10-12
vertical chest presses 3 sets of 8-10 (little heavier)
seated fly machine 3 sets of 10-12
cable crossover 2 sets of 10

The last 6-8 weeks have been the best chest/delt training I have ever had, i am really jacked about the progress I'm making.

[Dadup]

informative thread man, I'll be checkin this one out!

[MIKE]

Bi's and Tri's yesterday 14 sets of bis 12 sets of Tris and they were SHOT! Food pretty much on point yesterday and today, I did miss one food meal today. Tomorrow Im hoping to do legs but I have had a pretty annoying twinge in my hip so we will see how it goes.

[MIKE]

I made it to the gym for legs yesterday but it wasn't what I wanted. My leg problem is extremely annoying, its not enought to keep me out of the gym but it does severly limit what i can do. So I killed my legs with the exercises i did do.

Leg ext 5 sets, I changed my toe positioning up a litle to isolate parts of my quads
leg press feet together 6 sets of anything from 15-30 reps, basically went to failure on every set
seated leg press (with weight stack and legs directly in front of you) 5 sets.
lying hammy curl 4 sets, 20 15 12 10
standing stiff legged DL 45 lb db 2 sets (hammys started cramping, which is a common occurrence for me.

That was it, i have to be honest, i enjoyed the seated leg press, definetly a different feel in the legs, I will be incorporating it into the leg workout more often. I am a little sore today which makes me feel better about the workout.

[MIKE]

trained back yesterday and it was another good one session. still didn't do deads though which are usually a staple but I really want to get this hip 100% well.

Lat pulls sitting straight up 5 sets
low pulley cable in each hand (unilateral low pulley) 4 sets
hammer strength high row 4 sets
Vbar pull down lean way back (hits lower lat area great) 4 sets
bbell shrugs 5 sets
dbell shrugs 2 sets

Loved this workout! Off today and will hit chest and delts tomorrow! Food perfect, actually had a lot of 93% sirloin burgers this week and less fish. I feel grea though.

[MIKE]

Hit chest and delts really hard Thursday night. I am really enjoying my new Non-split training. The only thing I am doing on a "split style" is quads which I will always do on Sunday. Everything else is trained as I feel the need. Some weeks are once sometimes twice a week. Ive been doing it now for 5 weeks I feel I am staying a lot fuller. Had to take yesterday off, Going to get a arm workout in here at the house later this afternoon.

[MIKE]

Been a couple of days since i posted, wife was out of town and I didn't get a chance to go to the gym because I couldn't find a baby sitter. She got back sat night so Sunday I hit arms really hard! bis are still sore. As much as I hate to do it I am going to skip legs this week, my quad/hip muscle is about 90% well so a few more days off should heel it completely! Im going to do chest and delts today then off to Sea world. I will get back on track Thursday hopefully with some deads.

[MIKE]

Here's a video from a month or so of a leg workout at my home gym. Each exercise is my last and heaviest set of that exercise, its a super set or anything even though its edited that way LOL It was a perfect quad session

[nomedia="http://www.youtube.com/watch?v=ujSVkdBhE84"]YouTube - ‪Bell legworkout‬‏[/nomedia]

[MIKE]

I hit chest on Tuesday, it was ok, nothing special. I was stressed for time, We left as soon as I got home for sea world with my boy. Missed quite a bit of food yesterday at the park but back on track this morning. Going to get a couple of meals then go train back! My legs feeling much better now so I am going to try a few lighter sets of deads. Looking forward to a good one.

[MIKE]

Got a perfect back workout in yesterday. Leg was feeling almost 100%. I got to deadlift for the first time in 6 weeks and felt awesome.
Lat pulldowns 5 sets
low pulley 4 sets
deadlifts 135x15 225x10 275x10 315x10
hammer strength High row 3 sets, with last set being a drop set
2 arm handles pull downs lean back
bbell shrugs 3 sets of 15
dbell shrugs 3 sets of 15

overall it felt great to train at 100% with no nagging injuries.
Going later today for arms!

[MIKE]

Friday did shoulders and tris- felt really good
sat was bis and traps,

sunday was legs, this was the first full 100% leg workout i have had in about 6 weeks.
Leg ext 4 sets
Leg press 3 plates each side x 25, 5 plates x 15, 7 plates x 12, 9 plates x 10
Power squat 3 sets of 12-15
squat 3 sets
abductor machine 3 sets of 15
hamstring curls 4 sets

solid 3 days of workouts

Today is chest and lighter delt workout

I have been eating perfect clean for 4 days now and feel really strong. Looking forward to the next few weeks of hard solid training and eating!