Posted at July 29, 2015, 9:31 am:
Mike's Journal Pt. 2
Well, I've had a few setbacks the past month or so. I've lost quite a bit of LBM, gained some fat mass. I'm ready to change that. My goal is to gain LBM and lose some bodyfat simultaneously. I've done so in the past, and I plan on doing it again. Let's get started.
Training
M-UPPER A
DB Flat Press 3x
Weighted Dips 3x
Hammer Chins 3x
WG Lat Pulldowns 2x
T-bar Rows 3x
DB Shoulder Press 3x
DB Lateral Raise 2x
DB Shrugs 2x
DB Spider Curls 3x
Tricep Pressdowns 3x
W-LOWER A
ATG Squats 5x
Leg Press 4x
DEEP SLDL 4x
DS Leg Curl 1x
Forearm work
Ab work
Calve work
F-UPPER B
BB Flat Press 3x
Incline Press 2x
CG Pulldowns 3x
Rows 2x
Standing BB OH Press 3x
Reverse Fly 2x
Shrugs 2x
E-z bar curl 3x
CG Press 3x
S-LOWER A
ATG Squats 3x
Extensions 3x
Leg Curls 3x
Power Cleans 2x
Ab work
Calve work
Forearm work
Pretty simple. Will be incorporate R/Ping, metabolic work, and some high rep work into every workout.
Diet
Twin Peak's carb cycling plan. The set-up looks a little something like this:
M-3,000 H
T-1,800 N
W-3,000 H
T-2,000 L
F-3,000 H
S-1,800 N
S-2,000 L
3 High days, 2 No days, 2 Low days.
16,600 cals weekly.
Supplementation
1)10g fish Oil daily
2)11g Flaxseed daily
3)3g Sesamin on cardio/off days..1g on workout days before bed
4)Syntrax Matrix
5)Higher Power Whey Protein
6)Caffeine
7)Creatine (Dosage below)
Creatine dosage:
Week 1: Loading phase 20g daily
Rest of weeks: 10g daily
Conclusion
That's it, folks. I'm ready to get bigger and lose some fat simultaneosly. My goal is to gain 1-2lbs. of LBM within the next month-month and a half, increase strength levels, endurance, and lose 1-2% bodyfat. Watch it happen.
Any comments, advice, suggestions would be great
Mike
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Good luck bro, looks good.
What's your cardio like? Length, frequency, intensity?
IMO, you sh...
btw, should of used my test prop+tren+clen+t3 idea
good new plan mivi, I guess I missed the bad spell in your journal but...
Thanks man.
no keep sesamin dosing as is (and I think you mean 3 doses daily, not ...
looks good but might want to up the cals as wait said
Eh, that's what I meant.
your lower back does/did need(s) help.
popeye forearms!
Gotta get those forearms back to where they were!
Didnt u have back problems? (how?)
You could try Rack Pulls too, if r...
btw, enjoy those carb cravings on N-days
no carbs + full dose sesat...
Eh, that's what I heard from some of the folks in the Supp.
Tomorrow is day 1.
Yeah, I was a little worried about that 3g I would start with 2 servi...
go get those weights mivi
no carb days arent too bad
yes they are
Thanks guys.
Day 1
DB Flat Press 3x80x7
Weighted Dips +70x10 R/P (5-3-2), +25x...
807 lb dumbells
simply amazing
807 lb dumbbells
simply amazing
empty post
LOL
I edited it
Nice work mike!
o, i thought that just meant you did 3 reps of 80s
well now you get...
good work bro.
Thanks Ben and SC
J-Thanks man.
i gotcha.
so how is the no carbing going?
J-I know what you mean.
Thanks for the reply man.
Thanks D.
walking to the car, arent you just becoming a junior this year? i thou...
Eh, we already started school.
always a nice feeling of accomplishment from that!
Oh yeah!
Thanks J.
Great workouts as usual! But what do you mean "rock bottom" ...
maybe he was and this time he actually went REAL low.
Thanks.
Waitlifter- Dude you were right about feeling flat while taking sesa o...
u got a new journal?
WELL THANKS FOR TELLING ME
LOL.
Subscribes
Awesome workout man, Strong ATG squats.
wb mate.
me 2, Im 15 though.
Gotcha.
Good luck.
Just saw this post.
nice workout, m.
Okay, since 10/2, you have done 68 where I have done 80 sets.
LOL
Thanks wait.
Awesome workout man, Awesome PR.
Thanks YS.
Goals:
Squats 250x7+ (parallel), 185x8+ (ATG Pause Squat)
Extensio...
Nice inclines before, and good luck on this workout
Thanks TU.
deadlifts muthafuka
nice lifts
LOL
I knew you were gonna say that
Week 1 Analysis
Well, th...
Just found out you have a new journal.
Thanks AY.
Awesome workout man, strong squats.
Appreciate it, man.
solid workouts, Mivi, I will check in again to see how its going.
Thanks Rane.
Awesome workout man, those are some strong DB presses and strong lifts...
nice workout mivi.
Thanks guys.
not me.
LOL
It could be the large increase in cals.
i get face bloating too
keep it up your workouts look good, I like...
Yeah, no bloat today.
Looks solid, the only thing i would change is i would do conventional ...
Thanks man.
too much volume.
Eh, I started feeling the effects of overtraining.
cool idea, yeah i could tell you would get tired, plus doing so many d...
Yeah.
Oh, didnt know that.
Goals for tomorrow:
Hammer Chins R/P BWx19
Seated Cable Rows 125x8...
Hey mivi.
have a killer workout
(thats kind of low for cable rows u wimp)
Hey, thanks D
10-12-05
Back, Biceps, Forearms
Length: 55 minutes...
nice workout, format looks good too
how do you do such high reps al...
Thanks man.
Awesome workout, Why are you doing so high of reps? Do you grow better...
nice r/p on the hammer chins.
Good job Mivi.
Thanks Cobain and Flanker
Thanks man.
Since I've entered the Scivation/Primaforce Transformation Contest, I ...
cool, good luck in that, do u win anything cool if you win>
Thanks bro.
wow, thats even better than TOTW
Yeah.
Solid workout, and good luck bro
Thanks TU.
I think I'll officially enter the contest for the date of the 21st.
Nice conditioning man.
Lookin forward to the pictures.
Thanks guys.
8-14-05
Shoulders, Traps
Length: 55 minutes + 10 minutes DC stretchi...
You got some strong shoulders man, cant wait until i can move as much ...
cool workout!
empty post
Thanks guys.
10-15-05
Conditioning, abs
Length: 25 minutes cardio, 10 minutes ab ...
Awesome man,
For metabolic work does that actually work good?
what'd yea get?
5lbs.
indeed
ooh, your getting fancy, aakg and gxr tell me how tose work I actuall...
You made a new journal and didn't tell me?
j/k
Wow man you're ...
wow.
Strong mil.
Thanks everyone!
Didn't get my goods today.
Goals:
ATG Squats 235x6+, 205x12+
CS Leg Press (gonna do 585.
Looks good man!
^agrees
Thanks guys
10-16-05
Legs, Calves
Length: 1 hour
ATG Squats
...
workouts looking good man.
Thanks RD.
AWESOME WORKOUT man, Strong ATG squats.
nice squatting man.
Thanks guys
10-17-05
Chest, Triceps
Length: 45 minutes + 15 minu...
AJ$?
not too shabby, mivi
Awesome workout, Those 80s on dumbells must feel awesome.
Hey, nice workouts man.
nice workot, are your DB inclines to full depth?
Yep, all the way down and all the way back up.
Good chest and triceps workout Mike! Nice dumbbell work.
Thanks man.
10-19-05
Back, Biceps, Forearms
Length: 50 minutes + 10 minutes DC S...
10-20-2005
Conditioning
Length: 1 hour
11 minutes Walking on 8.
Really nice workouts out of you there mikey-poo.
Nice, You do all that cardio well bulking, you must eat a ton.
8mph is an all out sprint? Damn, you must be so damn white
(nice ...
Yeah, I'm the whitest they get.
Good stuff, keep it up mivi
Thanks TU.
10-21-05
Shoulders, Traps
Length: 1 hour
DB Shoulder Press
65x6
...
Man all of your workouts are awesome, you are making great progress on...
that calls for a shit load of stims.
Thanks guys
Waitlifter- When I work the 8:00am-5:00pm shift like I...
Goals for tomorrow's A.
10-22-05
Legs, Calves
Length: 35 minutes
rest periods were 60 sec...
mikey-poo that is simply awesome.
awesome work.
Great workouts, your squats are looking very good too
Thanks SC and wait
Eh, I'll try to have pics up by the 1st wee...
Awesome workout, must have been beat after it with those short rest pe...
nice looking workouts there, mike.
Thanks Rane and YS.
Nice, but benching's gay (not yours, just in general)
Thanks man.
10-25-05
Speed work + fitness
10 x 60 yard sprints all with 30 s...
strong benching! Except not your inclines
Nice on on the HIIT sprinting.
Nice.
Thanks everyone.
have a good workout.
Thanks bro.
nice, but incline concentration curls?
lol
lol.
10-27-05
Conditioning, Abs, Calves
5 minute warm-up on treadmill, ...
Nice chins man.
Awesome cardio session man.
Appreciate it bro!
Goals for tomorrow:
DB Shoulder Press 3x55x10+
...
10-28-05
Shoulders, Traps
Length: 45 minutes + 10 minutes metabolic ...
Just a side note.
I'm waiting for the pics Mikey-Poo
how did you like the shruggin w...
Awesome workout man, making PR all the time.
They're coming bro
Shruggin' the ez bar was good stuff.
Nice shoulder workout bro, mine tonight was killer.
Good luck on the PR's.
those squatsd are gonna be hard :O
Boo hoo .
That's crazy man.
Those are some crazy SLDL's right there.
Awesome workout mivi, your making some excellent gains on your program...
Damn, at first I thought you did 8 sets of 5 of squats
Very nice j...
Thanks waitlifter and YS
Thanks man.
great leg workout.
Hope the diagnosis comes out well.
Hope your shoulder gets better!
Thanks guys.
Great news, Glad to see it wasnt so major.
mivi is invincible
Thanks bro.
Awesome workout mivi, congratulations on the PR.
nice workout.
Nice session, sure beats my chest workout :/.
Glad you enjoyed those flyes
hey nice new journal you got here.
Thanks man.
have a good workout.
Thanks man.
11-02-05
Back, Biceps, Forearms
Length: 45 minutes + 10 minutes DC s...
Nice.
Awesome workout bro.
nice job mike
wow thats a lot of volume good workout
Thanks guys.
Nice cardio man, Nice bulking also.
Thanks man.
looks tough.
Kicka** workout, Your shoulders must have had one hell of a pump after...
holy damn.
Thanks.
how do you squat that much weight so early in the morning.
I was thinking the same thing the other day.
damn
AWESOME workout, Cant wait to see pic.
Nice leg press Mike.
Two thumbs up.
nice.
Thanks Keith.
nice workout and new supps.
Hey whats "GXR" ??
http://www.
Quote "My diet has been great.
GB and WB didnt help much because when I took them Iw as doing maybe 2...
I know, bro.
Just saw this post.
11-07-05
Chest, Triceps
Length: 40 minutes, no stretching/metabolic ...
You're welcome
Great workout M.
Very nice DB bench.
miike, you are a badass.
Awesome workout man, everything is looking great, keep it up man.
good stuff.
4x9.
Thanks guys!
Got the pics developed.
haha.
HAHA.
11-09-05
Back, Biceps, Forearms
Length: 45 minutes + 10 minutes stretc...
One word, "NICE".
Fine workout there.
How much is the stack on High Pulley Rows w/rope? When are you putting...
good workout, how come though when you went through all those exercise...
Eh, I dunno.
M-
Have you had a previous back injury when you state 'you have a b...
still no pic.
Yeah, I injured my back severely about 2 years ago in P.
End of 1 month bulking Pictures
Basic stats:
Age: 16
Weight: 153lbs.
(continued)
good pics there, I think everything looks solid, legs look big too, ho...
maybe legs/calves, but hard to tell from only one pic.
legs and calves, if anything.
Nice shoes .
You are looking great.
Mike-
Your pics are looking great, great work
As for light dead...
Thanks for the comments guys.
those shoulder workouts are crazy
Yeah, I love to hate 'em
11-11-05
Shoulders, Traps
Length: 40 minut...
You are the man, Awesome workout.
Nice pics man, keep it up
nice one!!!! awesome.
Awesome workout.
white blood and green bulge.
Goals for tomorrow's 7:00 am workout.
White blood/Green bulge.
nice shoulder workout.
Very nice sessions lately bro!
And pictures look great, great work...
I think you have the same thing I have, where the traps connect at a h...
Thanks guys.
Nice squatting.
Looking Diesel.
hey, nice squats!
2 more weeks buddy!
kill the SLDL's next week.
Awesome workout man,
Those squats must have been intense, awesome wor...
nice squats, your endurance blows mine out of the water
Thanks man.
nice! flys do make your chest blow up like a frickin ballon, but right...
My chest has been responding great to the flyes Spytech recommended fo...
nice goals, workout looks solid.
Plan on using lower
haha,
KS
EDIT: youve got mail, biatch
Good call.
11-14-05
Chest, Triceps
Length: 40 minutes
DB Incline Press
85x5...
Sick workout.
and atrainer flyes
"Spytech" flyes are nothing special - he probably calls them...
Awesome workout mivi, crazy inclines, have fun writing your paper.
nice one mivi.
Spytech- Do you mind if I call them Spytech flyes from now on?
Wai...
lol feel free
Swweet
10-15-05
Conditioning
15 minutes at 7.
Nice cardio.
nice
we did it on same day
KS
Hey Mike, what type of job do you have?
I work at a grocery store, as a cashier/bagger.
i hated when i did that.
Goals for tomorrow:
WG Lat Pulldown w/negatives 3x100x12
Hammer Ch...
11-16-05
Back, Biceps, Forearms
Length: 45 minutes + 10 minutes stre...
Nice workouts man! Strong incline DBs!
Oh, right.
straps are hard to explain
Awesome workout like usual man, Glad to see that you are able to deadl...
nice workout mikey.
They let you work the cash register at 16? Over here you have to be 18...
That's a shitload of hours.
wow thats gonna be a huge workload on legs man.
good luck bud.
Thanks.
Awesome workout man, ATG SQUATS must have felt great, good job on your...
nice workout, looks like some serious volume.
Cool legs .
Thanks man.
nice delt workout
thats weird i just said I want to ask for a LP fo...
AAAAAAAAA im so much heavier than you, and you are way too strong.
Thanks Chaz.
Awesome workout man,
good luck with the rest of the bulk.
im really hoping so mikey.
Thanks guys.
cool cardio
I just got back from mine 2
Nice conditioning.
Thanks homies.
Good luck tomorrow bro.
you got that sheezy.
GL wit the workout.
i guess mivi didnt feel like working out today.
Thanks guys.
nice workout.
Awesome workout man, Strong inclines.
great inclines keep it up
hey mike,
for ST flyes, do you have the pulley at shoulder height o...
empty post
Dude, what the hell do you take man?
You just keep having such impre...
Thanks guys.
you got it.
11-23-05
Back, Biceps
Length: 45 minutes + 10 minutes stretching
...
Awesome workout bro, PR everywhere like usual.
great job on the PR's.
deadlifts are cool.
good job mike.
Happy Thanksgiving, everyone.
Happy Thanksgiving, everyone.
Good luck tomorrow, happy thanksgiving.
why no pullups?
workouts are looking good, glad to see you're dea...
shrugs so soon after deads? If that's the first time you've done dead...
yeah right waitlifter, I bet mivi can deadlift 400+lbs.
actually.
Sure can
11-25-2005
Shoulders, Traps
Length: 35 minutes + 5 min...
nice WO today mike!!
i find it interesting that you work your traps...
Yeeeeahhh buddy!!!!
Nice Workout Mivi, good to see you had good mind muscle connection, it...
nice workout.
Excellent.
do you ever have a bad workout?
And sc try some power shrugs after...
Eh, sometimes.
Crazy leg workout.
looks like u tried something new there, sounds tough
what happened ...
Yeah, there's a TON of wasted footage (I don't want to see his EXACT S...
AWESOME workout mivi.
my COR dvd isnt working anymore when i try to put it on my comp.
Thanks man.
hey mivi, looking good, have you tried westside 2?
I gained great on ...
Nice workouts.
Thanks man.
Decided to start Doggcrapp.
Good luck.
ah nice choice.
what DC routine are u doing, 3 day or 4 day.
Good luck with DC, my program is superior though .
Good luck bro.
Thanks guys.
Nice workout, Awesome layout man, I hope this program works awesome fo...
what the heck, 85x8 on DB inclines isnt a pr, are u crazy.
nice WO mikey.
hardest part in weightlifting, imo
Nice simple workout.
Thanks guys.
im excied for your balls>>>>walls!!
expecting a lot m...
Sweeet
Thanks guys.
muahaha.
Yeah I mite get a shuffle.
im asking for a nano for X MAS baby
"HIT" leg training su...
Thanks guys.
im going for the 80s on DECLINES :P blah.
mivi if i were u I would make a bb.
Good luck Mivi, I got a Ipod nano and they are awesome man, good thing...
I just bought one and waiting for it to come (Monday).
Thanks KS.
The Ipod Nano runs for about $200.
iPod nano is only 200? Put me down for one!
Awesome gains on the program bud!
Thanks guys.
Nice goals and good luck tomorrow bro.
Thanks man.
Awesome workout man, everything looks good and strong, keep up the goo...
NICE workout
if u want u can do 1x8 on rows then 1x4 SS's rather th...
Nice first workout!
Thanks guys.
looks good nice, good luck
Nice job, Mike.
Thanks wait
Good idea about the spotter.
If you have a smith machine and cannot find a good spotter you might w...
ah yes, the widowmaker.
Good point.
No, just use the same poundages as you did this time with the barbell ...
I used DBs though.
DC Workout 1B
12-07-05
Short bar curls
75x17RP
Reverse short b...
yea, don't let one workout determine the progams' worth.
Yeah, you're probably right.
Nice workout mivi.
**westside westside westside westside**
lol jk bro you know whats bes...
i can think of some
20 rep squats in ur old journal
20 reps on l...
Give it a little more time, but if its not working for ya, no reason t...
wooHOO.
hey man, you don't feel like you're getting a good workout training DC...
Don't feel like you are doing something wrong if you don't feel like y...
looks good, love DC training
Exactly.
The new program looks good.
LOL
Thanks wait.
Awesome workout man, Very strong presses.
nice workouts
Try my program!!!
I wanna see how other people respond to it.
haha, nice WL
M - I triple dare you to do my routine.
Ya know ST, I was thinking about trying your routine come the Spring t...
nice workouts
Good workouts mivi, I am also am thinking about doing spy's routine in...
The ultimate performance enhancer.
mivi did u ever see lee haneys video, i found out how to do lifting st...
Nah, is there a link to it?
Goals for today's Legs, Calves workout:...
yeah www.
12-10-2005
LEG DAY!
Length: 45 minutes
Leg Extensions
155x10
15...
Awesome workout man, I cant even imagine how hard those squats were.
nice work man!!!
KS
nice workout, i bet those sumo leg presses are what did you in really
very nice workout.
Thanks guys
YS- It's a form of leg press where you put your toes of...
looking big!
freaky separation in the chest area! look bigger then 156
Looking good miv!
How the heck are you only 156, you look a lot bigger then that.
nice bro nice
must be the deadlifts
KS
That must suck puking, all that nutrition gone to waste.
wow your posts are always so encouraging tough nuts
Looking good!
Thanks guys.
Thanks Ben!
Nice conditioning bro, 11lbs since october is awesome, great work.
Probobly b/c of your chicken legs
LOL
The wheels are actually getting bigger, especially my calves.
Goals for tomorrow's Bicep, Tricep, Forearm workout.
Nice goals mivi, good luck.
Well I don't know about you, but when I puke I am pissed.
12-12-05
Biceps, Triceps, Forearms
CGBP w/negatives
5x135x8 BIG P...
Niiice chewie.
Awesome workout mivi, strong CG.
Damn.
Thanks guys.
nice workouts!
Hmmm.
damn.
mivi i predict A LOT more wt.
Your predictions are correct, sir
12-14-05
Deadlifts, Shoulders, Tr...
Awesome workout bro, Nice job on the deadlifts.
Solid deadlifts.
You're turning out to be all right
col deadlifts.
its been a while.
Thanks boys.
good cardio, but why not go for a regular workout?
Couldn't train with weights b/c of the toe.
i gotcha
dont' know how you could do this
That's exactly what my toe looked like - except mine had more blood.
Goals for tomorrow:
DB Flat Press 85x7
DB Incline Press 75x6, 65x1...
whats you tempo like on those flat cable flyes?
Slow as molassess.
cool
Yeah.
cool
good stuff man, glad to see ure still goin at it hardcore.
Thanks K.
12-17-2005
Chest, Back
DB Flat Press
85x10 BIG PR!!!!!!
85x6
70...
shouldn't you be at work?
(great workout...
Nah, I'm scheduled to work later this afternoon (4:00-9:30).
nice work mivi.
Awesome workout man, Nice job on that big PR on flat DB, You going to ...
Thanks.
I'm sorry.
nice flat db press.
85x6+2 assisted reps last time.
cool
yeah
Thanks for subing in for me
Work was actually pretty fun tonight.
I love christmas parties.
LOL
I got some free bottled water, fruit, candy canes, and christma...
speaking of christmas and booze, eggnog has to be the utmost unhealthi...
you better get like 50 with 145
or 30 and realise it is to light an...
LOL
12-18-05
Legs
ATG Squats
185x15
235x4
200x12
200x8
200x8
185x10
Leg ...
AWESOME workout bro, Sucks about the old women do leg extensions on th...
That workout looks pretty intense man, good work!
I like how you pre-exhausted your quads with Squats
nice workout m...
Yeah.
old women shouldn't be allowed outdoors.
LOL
12-19-05
Biceps, Triceps, Forearms
CGBP w/negatives
5x140x6
Pres...
Nice workout bro, Strong CGBP.
Thanks man.
OH Extensions (headbangers?) and I'm beginning to like BTB pushdowns
Do you have a link to the BTB pushdowns? I know Spy does them regularl...
http://www.
Sweet.
I use chains to adjust the height level
Well, I'm outta luck then b/c my gym has no chains
i thought of something
u know those attachers that hook the cable a...
Nice CGBP Mike!
Come on man, this sickness aint got nothin on you.
Thanks Matt.
Hahahaha man that thing is dead lol! We reached almost 4000 posts then...
LOL
Brad was the shit.
Im doing ok
Holy shit whats up man!?!?!?!
Haha, what's up Brad?
You know, the usual, I just know how to kill people now .
LOL
Btw, you mispelled "guard" in your sig
I was typing fast, thanks
Wow, my legs are SO SORE today.
cool go get em
Thanks chief
Good luck bro.
good to see u doing deads.
Thanks boys
Time to get my deadin' on!
Im going to videotape myself deading naked
Deads+sore legs=good times.
Yeah, my legs were sore as **** going into the workout, but ironically...
deadlifts cure all.
Gotta love the deads.
nice shoulder workout, looks pretty hard esp on the core
Nice deads there MIVI, Great workout.
O'rly?
What level is the bar in the starting position of these when...
Thanks guys.
Good stuff lately mivi, especially impressive press strength!
I just realized a few weeks I did 125 for a single on standing militar...
lol deadlifts getting rid of soreness.
Meh.
cool maybe ill try those
Go for it, SC.
nice pressing mikey! Next week your gonna do the 90's aren't you!???
...
Thanks Mike
90s on DB Flat Press next week it is!
V-bar chins...
Awesome workout bro,
Setting PR a day early .
strong cable flye
id like to see you workout lol
Thanks SC.
probably like 500 dollars
u should get one of those disposable DVD...
Geez, that's expensive.
Intense! good work
they have them at cvs
yeah video cams cost alot but u probably migh...
Sweet.
cool, my gym doesnt have anybody in it actualy its kind of gay
Im sorry
I get paid to shoot weapons and choke people
and have no freedom :shrug:
hahah.
Nice cardio bro, Must have made it a lot easier with that chick there,...
Thanks guys.
That means she wants sex with you
thats called a booty call
good luck w/ the goals
haha.
good luck bro
Thanks guys.
Awesome workout man, very nice job on those ATG Squats.
Thanks man.
no its ok to say merry christmas i allow it
MERRY CHRISTMAS
(to all the people who this offends, I'll give you ...
im offended what do u have for me
I'll take that into consideration this week when you post your workout...
Merry Christmas!
HOOAH!!!
damn you and your army talk.
Goals for tomorrow.
Good luck with your goals bro.
*starts barking like a dog and drueling at the mouth* KKKKKIIIIIILLLLL...
hooah>oorah
beret>gay Marine cover
Army!>USMC
USMC!>Arm...
Are you saying army is better then the marine corps and then vise vers...
cool, on pressdowns ur doing the full stack on the single or double pu...
LOL, how is your unuiform any better, they look the exact same.
Our uniform is badass IMO
cool outfit
i prefer oorah just cuz its on jar head and sounds better.
WTF!!! How does oorah sound better than hooah!!
I like hooah cause ...
either one sounds good, iam not in the army so i wont be using them ev...
apple blend, decent.
I like hooah the best if you want a stupid civilian's point of view
...
I knew wait would side with blood, hooah .
12-26-05
Biceps, Triceps, Forearms
CGBP
135x10
135x10
135x10
1...
Awesome workout bro, Those are some strong CGBP.
definately a strong workout
keep it up!
I'm liking all that blue I am seeing.
Great workout bro.
I dont think I could keep up with those cgbp is I were using only 45 s...
Thanks for the comments, guys.
Good luck bro, we all know you have the drive to accomplish great thin...
gl mivi
u should hit 170 soon i think.
Thanks swole.
cool, i need to try your tricks for my next bulk, i gained a good deal...
Go for it!
I simply follow Doggcrapp's rule of eating 2.
I eat nearly this amount of protein as well on workout days (~320).
HAHA
The farts sure do smell.
ha ha
u weigh 155 so u should be eating 390g or so then if its 2.
Yeah, I meant 2-2.
Thats a lot of protein, I usually get 1.
12-27-2005
Conditioning
-36 minutes on Cybex cardio machine at mod...
no denying
yeah im more like red after todays workout
Nice conditioning bro, Dont worry im white to.
Ks
Thanks guys.
Time to get my deadliftin' on, boys!
(Even though the poundage suc...
This is all I read
LOL
12-28-05
Deadlifts, Traps, Shoulders
Deadlifts
215x12
215...
Awesome workout man, Great work on those Deadlifts.
Nice blue.
wow mivi thats nice what about all the people deadlifting less than 22...
Thanks guys
jeez nice deadlifts man!!!
Thanks Matt
That's a nice workout, good work on the deadlifts!
watch dem upright rows, um kay?
And nice deadlifting.
empty post
Man, what a dick! Obviously has some insecurity issues.
ah ah ah i think ur deads are good though.
Thanks SC and waitlifter
12-29-05
Conditioning
-25 minutes hig...
nice cardio white boy
good workouts lately, whiteboy
Thanks guys
Goals for tomorrow's workout.
nice cardio + goles
Nice goals man, go get those 90's.
Oh yeah, I'm ready to attack the weights! Gym time in less than 20 min...
nice! 90lb flat presses is huge!
Fo sho.
Dang dude, thats an awesome workout, Strong DB Presses.
Thanks YS.
dang.
HAHAHA
Thanks wait
I think I'll stick with the 90s until I can ...
Well, I guess I'll go get ready for work now.
Man, **** you!!! "ohhhh, my lats are sore" boo-hoo.
Big Mike always pumpin and humpin his way to big PRs!
Damn dude, way ...
Thanks Big Matt
Gonna take awhile before I match your strength.
Hahahahaha
Man, thatd be sick if I could use 300lbs one day.
5pm-??(prob~10:30-11)
And yes.
NICE job on that flat DB bench, bro! YOu're gonna be at 100s real soon...
Thanks big dawg.
Gonna eat the buttery pasta?
wow youare up with me almost on DB flat presses.
Stop insulting him.
Thanks guys
It wasn't meant to be an insult, I am just saying he is making some re...
LOL I didn't see it as an insult either.
90lbs dumbbells on flat press, congrats man!
OMG It was a joke on you, Steve.
:d
Ks
brego is bad at humor ah ah ah
HAHA thanks guys.
go get that weight mivi
Thanks SC.
YEAH! do it
F U! If i'm weak that means he would be weak too.
empty post
lol, because bench is definetly the most important ift, and were all s...
1-01-06
Legs, Calves
ATG Squats
235x5
240x3
200x12
200x10
200...
Awesome workout bro, AWESOME SQUATS.
nice going on all of that work.
Great workout.
Thanks Steve.
GB, heh.
Nothing wrong with GB.
I'm testing it (w/ Glycergrow) in two weeks
some lofty goals, there...
Isn't it caller Glycergrow?
Did they pick you as a tester bro?
****, I can't even get the name right.
LOL
I think I'll go to sleep now.
1-02-05
Biceps, Triceps, Forearms
Tricep Pressdowns
STACKx6
150x...
Roll Tide
Awesome workout man, Whole stack on tricep pressdowns (VERY NICE).
Thanks big man.
Amazing squats man.
Nice squats, and wow, whole stack?! That's very impressive bro
Nice work mivi.
Whole Stack? Must workout at a YMCA
What's the weight of the stack...
Yeah, it's a YMCA
The weight of the stack is 190lbs.
mivi what is your real name?
nice workouts, how are the tris feeling after that :O
I was wondering why I never saw your journal getting updated, then I r...
Thanks MB
I'm an idiot.
good stuff miv, how does it feel doing the whole freakin stack?
Purrty damn good.
1-4-05
Deadlifts, Shoulders
Deadlifts
2x235x4
2x215x10
185x10
...
haha crazy workout
Nice workout bro, good work on those deadlifts.
great workout! keep at it.
Nice workouts, keep at it.
Thanks.
you guys who PR every workout kill me.
dayum nice deadlifts big Mike!
Thanks Steve and Matt.
1-6-05
Chest, Back
DB Flat Press
90x4 (-2 reps from last week, WT...
bench is ****ing wierd i swear.
Sure is.
Nice workout bro, Dont worry about those DB presses, stuff like that h...
Benching is almost as gay as gravitron pullups
nice workout mike, dont worry about the flat db presses.
yeah youll get those flat db benches next time, sometimes they just fe...
Workout looks good anyway, don't worry about the DB bench.
Thanks guys.
1-7-06
Cardio, conditioning
-31 minutes on Eliptical
-5 minute jo...
Bruised knee? she liked it rough, I presume?
Nice cardio and core work, hope that knee feels better.
Thanks man.
ah ah ah waitlifter
He's a funny guy, eh?
Goals for tomorrow.
o yeah but i dont know if i could do 3x200x10+!
With 45-60 seconds between sets?
**** no!!
1-8-05
LEG DAY
ATG Squats
185x15
240x4
200x12
200x8
200x8
18...
Nice workout pro, NICE ATG SQUATS, 240x4 very nice bro, keep up the go...
A solid day with some nice PRs Mike.
god damn boy youve got some nice fitness levels
Thanks guys.
hmmm.
Great read!!! You seem like you have some INTENSE workouts!! Keep it...
Thanks man!
Looking at your sig, I can tell you've competed in the ...
good shit with the pressdowns.
Nice workout bro, strong lifts all around.
you are a ****in animal michael p
nice arm day and some good PRs Mike
Thanks guys.
yup, they are.
one of my favourite bands!
awesome workout btw.
wow i dont like a band that u do.
Heh, that is a first, eh?
What about Silvertide, anybody like them?
Goals for today's workout.
1-10-06
Shoulders, Deadlifts
DB side lateral raise
3x15x12
BB fr...
Deads supersetted w/ shrugs sounds like a good idea.
power shrug the weight after deadlifting is also fun
plenty of blue...
Nice workout bro, strong lifts all around, deadlifts with shrugs had t...
Thanks guys.
1-11-06
Conditioning, Abs, Calves
-40 minutes medium-high intensit...
that is a legion of minutes
wow, I was owned today in cardio
http://renzokuken05.
Nice cardio bro.
Thanks YS.
Somebody call Colin Powell cuz im NOT READING THAT SHIT!
But I have ...
I think I just had a stroke
empty post
Nope, it was just gas.
Thanks
After this program, I am hoping I'll be around 165lbs solid...
mivi, you seem to be tearing it up in the gym as well! keep at it.
Thanks man.
ah what the hell
good luck, i wouldnt masturbate if i were you btw
please think of the kittens
LOL
Wouldnt masturbate, come on, gotta have a little fun once in a while.
3 large tubs of watermelon.
w00tw00t.
Thanks KS.
1-13-06
Chest, Back
Music of choice tonight: Silvertide, Dope, and N...
Awesome workout mike, freaking 90's but very nice, you will have those...
Thanks YS.
nice job on these workouts
im even more impressed with your rep pow...
Good luck with those goals bro.
Thanks young.
Awesome workout mike, nice squats man.
hey.
great workout, you listened to the game huh? what songs :P
monster db presses and Squats.
I did not throw up Just layed on the floor for a good 10 minutes
Thanks guys
The Documentary
hmm good cd
year oif the spider by cold is better :P
KS
Goals for tomorrow.
Good luck with your goals bro.
NICE goals for arms :P
Thanks YS and SC.
psssh.
mike, although you know this.
Remember I've got a bad back and don't wanna push it.
i know.
Great workouts lately.
Thanks TU.
Awesome workout, I think my arms are going to fall off just reading it...
whewwww looks like a tough workout man.
great workout
good workout, but i think somebody needs to work on their biceps a bit...
Thanks all.
Goals for tonight's workout.
Good luck with the new program, and good luck with todays workout bro.
Thanks man.
nice workout mane, when are you going to get back to heavy presses in ...
Thanks man.
Awesome workout bro, cant wait to see how well the new program works f...
That's an awesome workout bro!
o thats cool
Thanks guys
My Supplement order just arrived at my door.
Nice Stack bro.
Thanks mane.
Nice supp stack :P gonna be some good gains
Thanks SC
Great news
Weighed in at 160.
1-18-06
Conditioning
-26 mins medium-high intensity on cybex cardio m...
Cottage Cheese is good.
I hate cottage cheese but I force myself to eat it.
TryCC + cinnamon + splendaCC + cocoa + splendaCC + protein powder (whe...
All good suggestions CC + cinnamon + splenda is my fav though.
damn uve been chopping at the bit lately.
Thanks mang.
its all about the feel.
congrats on hitting the 160 mark! 170 will be coming up for you real s...
Thanks man.
Final revised edition of my new program:
Tri-Progressive Loading Tr...
1-20-06
Chest, back
DB Flat Press
90x7 (matched PR)
75x8
75x6
...
18 weeks bulking Progress Pics[
Up to 160.
Nice workout.
SWEET.
GREAT progress and lifts bro.
Thanks.
legs?
your arms look bigger then mine (as do everyones)
No legs shots.
Because i'm not a Bears fan.
damn major improvements since the last pics.
yes mivi, i do.
good pics u are looking alot bigger
Thanks for the comments everyone.
That sucks bro, hope you feel better, good luck monday.
get better soon.
Thanks YS and JDB.
Don't get addicted to it
lmao
Heh
Ok, after getting some constructive critisism in the "post your p...
your forearms, lol! these people really need to look at those pop-eye ...
yea it is good that u didn't put on too much fat, bro
what do they ...
Well I hope your new program helps you balance out everything man.
Thanks FSU.
since october, 16lbs is a lot! gj
Thanks mayne.
UPDATE
Feeling much better than yesterday and this morning, but sti...
Good your feeling better, Might be a good idea to rest a little more.
no, I dont' know
Goals for day 1 of the program.
Yeayahh!!!!!!!
Get Dem Weights Boi!!!!!!!!!!!!!!!
:d
1-23-06, Back/Traps, Week 1 (Intensity Loading)
Deadlifts
250x5
2...
I find you quite charming and sexy to stare at.
See answer to c)
its eitehr a or b.
bring that dro in this house
Nice workout bro.
Thanks mang.
ur right 250 is a good wt.
HAHA
250 may be a good weight, but it's nowhere near your 315 dead.
1-24-06, Conditioning
-12 minutes on Arc Trainer (mod-high intensit...
Nice Deads, although I expect more from you on lat-pulldowns.
Thanks.
Nice goals bro.
nice goals! hwo do u go from 215x5 to 90x20 tho lol
Thanks guys.
http://forum.
1-25-06, Chest/Shoulders, Week 1 (Intensity loading)
DB Incline Pre...
I agree.
damn son.
Wow.
Thanks all.
w00t w00t!! good session mikey.
great workout, 2x6 at the same wt.
Thanks guys.
yes i have one
no link though, im lazy.
Chuck Norris Jokes
Chuck Norris doesn't need to swallow when eating...
Chuck Norris does not sleep.
hmmm.
oh, and Chuck Norris has counted to infinity.
dude what happened to the rest of this journal? it seems mivi deleted ...
Yea, mike is just trying to get fit
LOL.
HAHA yeah, and play ice hockey with my friends
Goals for tomorrow.
GREAT job on the Lat pulldowns, Shrugs and Deadlifts bro.
Thanks madden.
Chuck norris tears can cure cancer.
1-27-06, Legs, Calves, Week 1 (Intensity loading
Leg Extensions
5x...
Nice blue homedawg, good work bro, keep it up.
hmmm, ice hockey?
Let's seeyou live in Alabama, where it's 50 degre...
HAHA, but I gotta be "fit!111!!!!1!"
Goals.
...
hahaha
1-28-06, Biceps/Triceps/Forearms, Week 1 (Intensity loading)
CGBP
3x1...
cool workout
i bet mivi got laid like 3 times while he was out ice ...
yarg yarg.
I wouldn't call them weak.
Awesome workout as usual, how many servings xtend you taking a day?
Thanks YS.
Nice arm workout
Nice mivi, that's a lot of volume for arms.
GREAT CG benching and pushdowns d00d!!
waitlifter-hahahaha that pic i...
im pretty sure i have them either way lol.
hey mivi, this is david135, been banned and had to get a new name.
Haha, cool user name man
1-30-2006, Back/Traps, Intensity loading (Week 2)
Deadlifts
255x3
...
mikey's lower back is getting stronger!!
keep at it bro, youll ...
yeah
Don't get too enthusiastic on your notes Mivi, lol.
Nice workout bro, Those deadlifts are really coming along, keep up the...
Thanks
yeah
yep
nice shrugs.
Aight cuz.
1-31-2006, Conditioning, Week 2 (intensity loading)
-30 minutes mod...
not bad for a fag
HAHAHA
Thanks wait
Atleast I can deadlift more than you!11!! .
lol.
proof: This journal
buuurrrrn
Emo kids are gay.
My deads are without straps.
Goals.
Nice goals, hope you nail them.
Awesome goals, Good luck bro.
Nope
Okay, the hate is going to stop.
Thanks for the comments guys.
2/1/2006, Chest/Shoulders, Week 2 (Intensity loading)
DB Incline Pres...
You're welcome
nice inclines
Awesome workout bro, Those are some strong inclines, keep up the good ...
Nice workout mivi.
Thanks guys.
Mivi your strength is just taking off man.
Yeah.
Tahanks gyus.
Goals for tomorrow.
2-03-2006, Legs/Calves, Week 2 (Intensity loading)
Leg Extensions
...
Very nice workout bro, 245x2 after those leg extensions is awesome, ke...
Damn right.
thakns guys.
Wow, great job mike.
Nice lookin workout! I don't know how you even stand after 5 sets of l...
Awsome workout man.
Thanks guys.
2-4-2006, Biceps/Triceps/Forearms, Week 2 (Intensity loading)
CGBP
...
Tis' well in the land of volume for Mivi.
Heh, thanks TN.
Awesome CGBP's man,
intense leg extensions too
Awesome workout bro, great work on all that blue.
Frakin awesome as usual Mivi.
keep at it, your getting strong!! .
2-06-06, Cardio, Week 2 (Intensity loading)
-41 minutes cardio on A...
u did cardio during the super bowl?
Nah, 3.
o ok.
Yeah JDB.
2-06-06, Back/Traps, Week 3 (Intensity loading)
Deadlifts
255x4 wa...
lol nice workout.
Nice workout bro, Those deadlifts are getting up there bro, great work...
Thanks FSU and YS.
x 713
nice progress.
empty post
good workout
Real men of genius - waitlifter82
is to be sang in tune of real men o...
Goals for tomorrow:
DB Incline Press 90x4
DB Flat Press 3x70x10
...
funny little real men of genius parody.
:removes mike from buddy list:
And I don't look at cobain's fitday.
http://forum.
Well, the only reason I could provide that link is that cobain gave it...
good workouts bro
2-8-06, Chest/Shoulders, Week 3 (Intensity loading)
DB Incline Press
...
Nice workout bro, Nice job on those inclines, keep up the good work.
Impressive.
yowza!
Very, very nice workout yesterday mivi.
Thanks all.
nice DB inclines, OH press is with a oly bar and standing?
'Precciate it.
hope you like my workout
Nice workout SC
Why is that in my journal, foo?
lmao
awesome workout chaz
2-09-06, Cardio, Week 3 (Intensity loading)
-30 mins moderate inten...
Nice
Actually, it sucked.
man you are killin that db incline press! keep it up man! good workout...
Thanks TG.
Good luck man.
2-10-06, Legs/Calves, Week 3 (Intensity loading)
Leg Extensions
2x...
Damn.
wtgf
Nice updates !
LOL, Awesome workout bro, 250x3 on squats after the extensions, I wond...
Great job on that squatting
Thanks all.
Nice goals bro, good luck.
Thanks YS.
Gonna start the volume loading phase this week and skip Week 4 on inte...
Awesome workout bro, Great work on all that blue man.
stick with the intensity week IMo.
I'm sick.
crazy CGBP's! Keep it up B
Thanks SC.
Goals for tomorrow:
Bench Press haven't done these in a long time -...
Your back has gotten crazy in the past year!
Looks more like the chri...
Thanks MP!
Wow, that transformation is amazing, eh?
I should pu...
2-15-06, Chest/Shoulders/Triceps A
Barbell Flat Bench Press
205x3
...
Awesome workout bro, great work on those bench presses.
Damn right that was an awesome workout.
PRs on mils rock.
Goals:
Weighted Chins 3x+35x3-5
Lat Pulldown (short bar) 135x8...
Nice goals, good luck.
2-16-06, Back/Traps/Biceps Workout A
Weighted Chins
3x+35x3
Lat Pulld...
nice to see u doing beast's workout.
Ew, 8 rep powercleans!
other than that good shit man
blue blue blue and more blue.
Thanks guys.
Nice workout yesterday bro, nice BLUE.
2-17-06, Legs/Core Workout A
ATG 20 Rep Squats
175x20 cake
20 Rep...
Oh yeah, I shaved my head.
Awesome workout Mivi, Leg days are always brutal, nice blue.
Cool workout mivi, Grats on the PRs.
That's a great leg workout there mivi.
Merci.
Goals:
DB Flat Bench 95x4, 2x90x4
Incline DB Bench 3x65x8+
Cable ...
Nice goals, good luck bro.
2-18-06, Chest/Shoulders/Triceps Workout B
DB Flat Press
95x3
2x8...
MEH!!!!!!!!!!!!!!!!!!!!! Good job on the PR Mivi.
Nice workout mivi, Good work on the PR.
Thanks FSU and YS.
My goals for tomorrow:
Hammer Chins 3xBWx12
V-bar Lat Pulldown 140...
good stuff man, good job on the flat db!
Good job on the flat DB press, other than that meh is right.
Nice goals, Good luck.
Thanks
2-20-06, Back/Traps/Biceps Workout B
Hammer Chins
BWx12
BWx6
BWx...
Great workout Mivi.
Awesome workout bro, Nice work on the blue.
Thanks guys
Good job! Yet another workout filled with blues!
Thanks Big Ben.
Nice goals, good luck.
Good goals man.
Cool, do you have a link to your journal?
Good luck with the ATGs t...
http://forum.
ass
lol thanks guys.
2-21-06, Legs/Core Workout B
ATG Squats
3x225x6
Machine Calf Rais...
anytime there is a PR I call it a good workout.
Nice workout bro, those squats are looking good.
Nice job on the squats and extensions.
Nice workout, how are you adding the weight on hyperextensions?
Since...
Lookin' sick wit it.
Wow, it's hepenny.
Goals for this afternoon:
Barbell Flat Bench Press 210x3, 2x205x3
...
Light weight baby!
Sho was.
Nice Incline DB press.
LOL! bitch, try holding 45+ without being uncomfortable
Goals:
Weighted Chins +40x3, 2x+25x5
Lat Pulldowns 150x3 , 2x135x8...
Good workout bro, Strong lifts.
2-23-06, Back/Traps/Biceps/Forearms Workout A
Weighted Chins
+40x4...
Freakin nice stuff man
great workouts!
Bitches, try holding 100lbs without being uncomfortable
Mike- Kick...
Like to see that blue Good work.
Thanks boys
Awesome work man.
Thanks HE
Goals for today's workout:
ATG 20 Rep Squats 185x20 ...
Gonna have to try those 20 rep squats sometime.
lol
20 reppers are tough man! Give 'em a go sometime
Kobeyashi ...
That is one amazing workout.
Thanks fitty-deuce.
Nice
nice workout
hmmm, maybe I know why you didn't do well in Algebra.
Because I had 5 more reps in me, duh.
Nice workout bro, Nice work on all the blue.
Thanks YS.
Awesome workout bro, Good work on the blue.
holy crap! Nice work there mike!
and its.
It's "Im blue I believe I will die x 3" not "if I was g...
Nice solid workouts over the last couple of days, bud.
Thanks Analyst.
2-26-06, Conditioning
-15 minutes of playing basketball
-20 minut...
Goals:
Hammer Chins BWx15
V-bar Lat Pulldowns 160x4
Reverse Grip ...
Cardio , lol.
2-27-06, Back/Traps/Biceps/Forearm Workout A
Hammer Chins
BWx12
B...
Goals:
ATG Squats 3x230x4
Machine Calf Raise 3x80x8
DEEP SLDL 3...
2-28-06, Legs/Core Workout B
ATG Squats
5x230x4
Machine Calf Rai...
nice squatting there mike,
Happy birthday
Happy 17th! Lots of blue for your b-day, I see
thank you
nice w/o there, bud
Oops -- just whose b-day is it, anyway? We have more than one Mike? ...
Nice workout mivi, really liked the SLDL's and the squats.
Looking good mivi.
thanks, analyst 1982 was a good year.
Ah, geez.
I envy your sophistication in continually setting goals for every work...
Thanks guys, but it's not my birfday.
I like I like.
Wow big Mike, nice ATG squats!
I tried gettn off dat dere Cell Tech, ...
HAHA Thanks man
Goals -
Barbell Flat Bench Press 210x3, 2x20...
yea yea uhh
3-1-06, Chest/Shoulders/Triceps, Workout A
Barbell Flat Bench Press...
damn nice job
Nice workout bro, Very nice work on all the blue.
nice workouts, boi.
Thanks YS and SC.
"Cardoi" being the plural of cardio.
Oops I missed that workout.
HAHA Analyst
Thanks FSU.
G-g-g-g-goals
Weighted Chins +45x4, 2x+25x5
Lat Pulldowns 155x8
C...
You have a hella strong chest my man, I'm jealous.
thats a lot of goal's
Gotta dream big to get big.
Great workout mivi!!! Great back work and really nice on the BB curls...
Thanks HL.
ATG 20 Rep Squats 185x20 (with better form)
Plate loaded leg press ma...
Awesome workout yesterday bro, your hitting some nice blue.
Thanks mang.
Goals:
DB Flat Press 100x3, 2x90x5
High DB Incline Press 75x6
Cab...
3-04-06, Chest/Shoulders/Triceps Workout B
DB Flat Press
95x4
90x5
85...
goals
Hammer Chins 3xBWx12
V-bar Pulldown 160x4
RG BB Row 135x8
WG T-...
Great workout bro, those 100s are just around the corner.
Thanks.
lookin BIG
Thanks sc
great string of workouts.
Thanks JDB.
Damn mivi look at all that blue.
Thanks FSU
Great workouts lately bro.
Awesome workout bro, great work on all that blue.
Thanks Ben and Dan.
nice workouts lately.
Thanks mang.
hurray for squat PR.
Thanks Steve.
How tall are you Mivi?
5'6'' - 5'7"
g-g-g-g-g-g-goallllllllllllls
Barbell Flat Bench Press 215x4, 2...
nic!
thanks mang
Barbell Flat Bench Press
225x3
205x6
185x8
135x12 (...
Awesome workout bro, nice work on all the blue.
Thanks Danny.
Does Xtend really work that well? I'm thinking of going to Substance W...
Yeah, it's pretty amazing when you mega dose.
Being sick sucks.
Hope you feel better mike.
What do you consider "mega dosing"
I believe 5 servings (10 scoops) is considered mega dosing.
goddamn.
Thanks Keith
I appreciate all of your help with getting me started...
good worouts lately
get better soon.
nice job man.
Thanks all.
Dude that sucks.
Thanks man.
then stop sleeping with random girls.
But it gives me something to do when I'm bored, Mike.
Workout Plan Till March 27th
Day 1 (Quads + Biceps)
• ATG Box Sq...
Yeah, I'll start working out again tomorrow.
Really takes the wind out of things, doesn't it?
Don't worry, you'll ...
Sure does.
Nice routine like usual mike.
Thanks Dan-the-Man.
Feeling a little better - still got a cough and all, but it's no biggi...
It ight I've been sick, and I worked out today for the first time in a...
Err how the heck can you do 115x4 on BB curl and only 35x5+ on concent...
+Spider curls
3-14-06 (Pi day), Quads + Biceps
ATG Pause Box Sq...
Not bad at all.
awesome leg extensions
thanks guys
goals:
flat bench 225x4
DB low incline 80x6
incline cable fly (ne...
3.
nice job miv.
Thanks D-man.
yeah
Great workout bro, good job on the bench press.
Thanks YS.
goals for tomorrow:
rg bb row 3x135x10
cable row 3x110x10
short b...
3.
back/hamstrings = deadlifts and/or GMs, bitch At least put some GHR's...
Uhhh, deads on Power day (Satuday).
nice volume there mivister.
Thanks K.
Good luck mike, LIGHT WEIGHT.
Thanks YS.
wow strong military mivster.
Thanks JDB.
3.
wow thats alot of sets, keep it up!
Great workout bro, Your deadlifts are getting up there.
Thanks man.
Missed this post.
Woah, lower back is sore.
new routine looks great.
Thanks JDB.
3.
3.
what do you guys think of under armour?
Get them deadlifts up, you're almost caught up to me .
under armour? for what? it makes people look swoll i kno that.
Keep up the work
And HAPPY BIRTHDAY MIVI
Thanks guys.
goals
ATG Pause Box Squat 3x205x6
Cybex Leg Press 3x350x8+
Leg Ex...
nice workout nigg
thanks sc
alright was gonna do legs today - but some cool was in th...
It's worse when some dude is doing curls in the squat rack.
Good workout today man.
THANKS GUYS
edit : woah all caps
Great workout Mike, those barbell rows are very strong.
Thanks Dan the man.
Solid sessions mivi
Thanks J.
Nice work, Mike.
Thanks Jonathon (Did I spell your name right? I know so many Jonathons...
Close -- "Jonathan"
Slash's Snakepit at 1000 watts.
Gotcha
Woah, Slash's Snakepit at 1000 watts.
Good shit mike, I wanna see more weight on squats man! You know you ca...
Tell you the truth, I have no idea whether Slash's Snakepit is still a...
Hmmm.
hey happy belated birthday mike! ATG box pauses?? that sounds terrif...
Thanks Clare
Yeah, the ATG box pauses are pretty tough.
Hey, I'm an old guy, so I'm content with Guns N' Roses, Motley Crue, V...
Guns N' Roses and Van Halen are nice.
Awesome workout bro, those BB curls are looking awesome.
Thanks mang.
Geez -- I like Bing Crosby and all, but trying to do maximum effort on...
Bing was the man - but yeah, he's not gonna cut it when I'm working ou...
uh.
Thanks mang.
K.
Strong boy you're becoming .
Thanks Paul
3.
yeah mivi good job on that chest day
you got 230x2 on bench and i bet...
im jealous of ur chest strength
DAMN.
You monster, awesome work on that bench press.
wow two PRs on similar movements in the same workout.
Thanks all.
well, since u let me beat you on deads by a 100 pounds, I thought you ...
LOL
Don't be hatin' on my deadlift, homie
Yeah, ATG pause squat...
K.
3.
Great workout mike, Your military's are getting really strong bro.
Thanks D.
started x-factor today
goals for today-
Deadlifts 275x1+ (lol)
...
Good luck bro.
new program for x-factor cycle.
good luck on todays workout.
Yeah what is X factor.
Thanks guys
http://www.
3.
Good job on everything.
How are you liking the power cleans? I love them.
Very tiring, but love 'em.
no.
Well.
It works even better than cell-tech?!!!
blasphemy!
u did this without any change in ur diet? and also.
I just joined this thread
About X Factor, what fat sources did you...
Glad to have you aboard
I used coconut oil, fats from fatty cuts o...
3.
x factor sounds pretty tight.
Damn a 100 dollar stack.
Yeah, it's kinda expensive but worth every penny for it.
3.
Nice job nice job.
oh yeah, wanna give a shoutout to spytech because he is the man.
Thanks David
Good luck with the stack if you decide to try it out.
Sweet.
Nice work, Mike.
Looking good as always.
Awesome workout today bro, everything looking great.
damn.
Strong solid workouts mivi
Very impressive workout there bro.
some heavy chins mixed with pullups, thats what I wanna see! Good shit...
nice chins.
Thanks guys
I weigh 163-165
goals:
bench press 225x6
db low incline press 85x3
incline cable ...
3.
Nice workout bro, everything looking strong as usual.
Well done on the bench, Mike.
Thanks Dan and J.
nice volume.
Thanks Mike.
Umm, I'm not an expert at math, but I do believe 175>145? You're m...
Damn nice benches man.
yo nice benches
my freestyles are sick make you lose your senses
yea...
your freestyles smell, drink, eat, and wash themselves with their long...
Thanks all.
3.
AWESOME workout Mike, squats and everything else are looking really st...
Solid Workout Mike.
Thanks Mike and Dan.
nice PR of squats, esp.
Thanks JDB.
Good luck with the superset shoulder workout.
3.
good workout there M
good shit right there But what are 'leaning' db side laterals?
Thanks.
leaning towards or away from the working arm?
towards
chalk one up for this guy
ggooaals
Deadlifts 275x3, 3x250x4+
Power cleans 3x145x6
CG Ez bar...
Awesome workout there mike, strong militarys as usual.
Damnn ur deadlifts are catching up to mine, I gotta get on that.
4.
yeah
reading?
for fun
you can curl more then me =(.
Great workout bro, how you like those powercleans?
good stuff, nice increases on the powercleans I remember a while ago u...
er .
Don't be hatin' on my rap skillz, yo.
Nice job on the deads miv.
4.
pussy
Looking strong mivi.
lol that workout wasnt for real.
haha
nice
o'rly?
lol Jesin fell for it.
goals (for real)
Weighted Chins +50x3, 2xBWx10
WG Pullups 3xBWx6+
...
thanks charles and mike
much appreciated
4.
Nice quick one.
Booooooooooooooooooooooooooooooooooooooooooooooooo oooooooooooooooooo...
Thanks man.
nice job on the db rows and all the PRs man
Keep it up
goals
Bench Press 3 sets with 210
DB Incline Press 90x3+ and 2x80x...
good workout, from mike on a forum for BBs
he holds more wait than DM...
4.
Strong workout.
woot!
thanks all.
235x2 x factor kicking in?
most def
ATG Squats 3x235x3+
CS Leg Press 3x635x6
WS Cybex Leg Press 3x240x10...
I'm too jealous of your chest strength lol.
nice workout Mivi
nice, very nice benching and inclines mivister.
thanks all
4.
yeah
Oh my what a workout!!!!!!!!!!!!!!!!11111one You're one ****ing stron...
Awesome workout mike, your squats are really coming along.
yeah
goals
mil press / db seated side lat raise 165x3 / 20x6+
F...
didnt workout tonite.
lets just say good night for mikke
good night for mikee
t'was
gonna go workout FOR REAL now
So why was it a good night?
eh i'm sure you can do the math
4-08-06 - Shoulders/Tris/Bis
Mi...
Awesome workout mike, your barbell military is really getting up there...
Crazy militarys.
thanks all
you're welcome
thanks mike
you're welcome
gee you shouldnt have
thanks again mike
4-9-06 - power
deads
285x3
275x3
245x8
245x4
ez bar shrug
205...
Great workout Mike, your deadlifts are looking great.
Strong militaries, Holy jump in deadlifts.
good cardio, mike
thanks all
goals
weighted chins +50x4, 3xBWx10
WG pullups 3xbwx...
are you doing HIT or something? I mean a little volume couldn't hurt ...
Are u suggesting that the mivister believeth in 1 set to failure?
Well, he does strive to be like that kid from Buffalo, so who knows.
LOL at waitlifter btw mike, i got a facebook so now you can stalk me ...
Looks like a nice workout Mivi.
thanks d
yeah shoulders are cool
Great workouts lately Mike! Good job mate!
Good stuff today Mike.
thanks all
goals
bench 225x6, 2x215x4
db low incline gonna use ...
Nice nice nice.
what up mike
Are you resting "as needed" or the 2min per rule.
No rest in between supersets.
gggoals
ATG Squats 3x245x3
CS Leg Press 3 sets with 675
Leg Exten...
4.
16 sets for calves, 12 for legs???
Gotta love BB curling in the s...
Good job, Mike!
thanks A
goals
Mil Press 170x2
Front cable raise / db side lat 3x60x8 / 15x...
Holy calf work Batman.
Nice workout yesterday bro, there should be a sign in every gym saying...
thanks dan and paul
4.
Great workout mike, freaking militarys are getting really strong bro.
empty post
Good stuff good stuff.
Nice ATG squats.
DAMN IT MIV.
Thanks all.
I am gonna probably do a cycle of X factor near the end of summer begi...
Hmm.
Def give it a go.
god ur pressing is strong.
thanks pman
gggoals
deads 290x2
ez bar shrug 3x210x10
bb shrugs / back exte...
gl bro
yeah did chest calves today instead
4.
Grats on the bench PR! Those are my favorite.
Great workout bro, congrats on that bench PR.
wow, strong benching.
thanks all
was dead after benches and plus those push ups were supe...
k pool party tonite
that calls for a mivi pump workout
goals
...
haha mivi pump up workout.
pool party huh? the bitches will be flocking.
Nice workout Mivi
lol party went well - looked pumped as hell
not gonna post the pump...
Good lookin workout mivi.
woot! deads are fun!
thanks guys!
Strong day there Mivi.
Deads are startin' to get heavy, good work.
thanks paul and jesin
Nice workout yesterday bro, your deads are come along nicely, keep up ...
4-20
-50 mins arc trainer
-10 mins ab circuit
notes:
yeah
yeah i won topic of the week.
You always when topic of the week, lol.
lol i love to write
4.
Nice workout Mike, have fun with the prom!
Prom in April? Mine's not until the end of the school year.
thanks ben and paul
yeah our school year ends in the middle of may ...
lol haha don't even bother working out tomorrow just stay trashed.
lol/.
Great workout man, good job on the PR.
thanks all
prom was figgin awesome
gonna do legs today anywayyyy...
4.
Nice work.
goals
db flat press gonna work with the 95s
incline db bench gonna...
Great workout man, Squats look awesome mike.
Good stuff Mike! Good job on the squats
Looking good mike.
Thanks all
4-24-06 chest
bench
225x4
2x195x5
db incline
75x8...
Got a PR.
Good workout mike
goals
deads 3x245x6, 2x225x10
back ext.
isn't this your power day? If so, why the high reps on deads? If not...
6 reps is pretty low to me.
woot, nice stuff mivi.
Thanks man.
4-27-06 - shoulders
db shoulder press
3x65x8
OH press
180x4
4x1...
Good stuff mike, getting stronger every time I check the journal.
k another pool party.
damn nice OH press.
thanks, yeah its a machine
4-29-06 - pump workout
can't recall i...
4-29-06, conditioning
-15 mins cardio HIT on cybex machine
-10 min...
mike is doing good whether hes liftin weight
or getting abs from that...
thanks chaz
goals
atg squats 3x245x2
plate loaded leg press 3...
4-30-06 - quads calves
leg press
2x635x6
645x4
leg extensions
2...
g-oalssss
db flat bench gonna work the 95s
incline smith press 160x4,...
5.
Good.
Impressive DB press Mike!
thanks steve n ben
5-2-06 cardio
-40 mins arc trainer
notes:
...
Nice workout mike, awesome DB press.
nice cardio miv.
lol thanks guys
goals
v-bar chins 5xBWx10
Cable Row 3x110x15
l...
5-3-06 - back/biceptss and rear delts
v-bar chins
2xBWx10
3xBWx6
...
goals
deads 280x1
back ext.
5.
hardcore now do 315
300 next week!
goals for today
military press 170x2, 4x95x15
OH...
Hmmmm.
lol
been cutting for ~1 month now.
Nice workout bro, great work on the blue
thanks brotha
update:
did 25 mins cardio yesterday and today
...
Tuesday – Quads/Calves/Abs
• ATG Squats 3x
• Plate loaded LP 3x
• W...
looking good man, added lean mass well losing fat.
thanks
no workout today
big cheat day so i'm nauseous plus i'm sick
gonna do legs today.
5.
goals
military press 4x135x8
oh press 3x110x10
db side lat / fron...
Good luck Mike.
Awesome leg workout man, congrats on the PR.
Thanks.
Nice workout mike.
good shoulder workout?
Thanks YS.
goals
v-bar chins 5 sets with BW
cable rows/ lat iso pulldown 115x...
5.
goals
military press 5x95x12
oh press 3x110x10
db side lat / fron...
How bout actually doing shoulders this time, k?
5.
K, the point of goals is to try to do them Of course, I like this wo...
nice workouts lately.
LOL
I'm an over achiever with my goals.
Great workout man, those are some nice militarys for sure.
thanks ys
goals:
deads 3x285x1
back ext 3x120x8
calve press 10...
5.
Yup.
Gonna max this weekend.
Nice short workout bro
Thanks Dan
Goals
Mil Press 3x135x8, 3x95x10+
Smith press 3x145x...
Since when did you turn to HIT? Come on, where's the volume!!!!
Solid sessions lately Mike!
5.
5.
Good goin man
Nice work
Thanks guys
Been a busy weekend and last few days.
goals for today:
military press 5x135x7
smith oh press 3 sets with...
5.
only 25 sets for delts? come on looking good - but don't overtrain, ...
Awesome workout mike, good job on the blue.
Thanks Dedicated Dan and Mike
Don't think I'm overtraining - still ...
Great workout, good job on the blue.
Nice leg day
Good stuff mivi
Let me get this straight.
Thanks all.
nice last couple workouts.
Nice workout, 30 sec rest between sets.
Thanks Mike and Dan
Yeah, took about 15-20 minutes including warmin...
5.
Nice work!
Good luck with DLs!
Thanks Big Ben
5.
woot!
Awesome! Nice DLs
Thanks M and Ben
gonna do some cardio before work this morning.
5-29-2006 - cardio
-50 mins cardio
-10 mins swimming laps
good ...
Nice workout Mivi
Nice workout mike, Deadlift PR are always nice
Thanks guys
Traps/lower back/hammies are SO sore today
Gonna try...
good job on the last couple of wrokouts, 315 on deads is here man!
Thanks man.
Go in and pick up the weights and you'll be fine.
Did just that Jesin
5.
Nice workout mike, militarys are looking good.
thata boy, good workout
damn, great job
Thanks guys
5.
5.
6.
Nice PR Mivi.
Looks great mivi, nice PR on bench.
Great job on the bench PR!
Hope your lower back is better now
Nice benching their mike
Setting a bench PR despite a lack of sleep is pretty impressive.
Thanks guys
Lower back is still a bit tender so I may just do some ...
Did legs on Saturday, but had to take it easy because of my lower back...
6.
Good chins!
If you're lower back has bothered you for a week, take ...
Awesome workout man.
Nice chins!
Re: your lower back
You might want to go get it checked o...
Looking good man, especially the chins!
Thanks all
Lower back is feeling a bit better.
Yesterday's workout:
Seated Military
3x135x12
3x155x6
DB shoulde...
Nice workout mivi
Thanks J
6.
Been busy the last couple days and weekend in all.
Okay.
hmmm good lookin workouts
did u ever get a video up?
Thanks C.
Sweet workout Mike.
Thanks Ben
Standing with a rope on a high pulley
did shoulders yesterday
6.
6-17-06 - cardio/abs
-35 mins moderate intensity cardio
-6 minute ...
Looking good Mike.
Thanks Gary.
nice workout mike, strong curls
Thanks bra
i bet ur bicepts r hoyge!!
Looking good Mivi
Thanks guys
Been busy, but here's what's been going on:
-Monday:...
strength is shootin up bro
whats your next routine lookin like?
Thanks man.
Nice workout bro, glad to see you can sqaut again
Thanks man.
6.
holy shit, 30 second rests.
Yeah, my shoulders are absolutely fried today.
good shit man, thats some fast-paced workouts!
Thanks man
Gonna try to get to the gym today after work and get in ...
6.
6.
Nice workout Mivi
Nice workout bro, umm if the assitant came up to me and said no more d...
start doing clean and jerks and throw the weight on the floor
Thanks guys
I'm still gonna do rack deads or something
Did chest...
Decided to do legs today
6-28-06 - legs
atg pause squats
5x185x...
Just wanna throw this out there:
Been off creatine/whey for 3 weeks...
where the **** do you find B5 in the pharmacy!!! oh, good workout - at...
Look for Pantothenic acid at your local vitamin store.
I'm quite aware of that.
Genetics? hehe good work bud.
^ nah its what Ive been doin too
less stress, chu know
yo miv do...
Yeah man, less stress.
looking lean man.
nice work on getting ripped Mike.
Thanks guys
Looking good man, glad to see the face has improved as well
Ha, thanks Dan
UPDATE
Worked out the last two days, but didn't g...
7.
Looking strong, nice workouts.
Nice workout, must be nice to have strong shoulders
Thanks guys.
Took some pics this morning on an empty stomach -- completely cold aft...
7-11-06 - traps/lower back/hams/core
deads
300x1 TIED PR
2x225x10...
my traps are so sore
good definition, mike.
As Rane said.
Nice workout mike, nice deads.
Thanks all
I just ordered more Sesamin and Xtend.
Did arms/calves yesterday.
Just push through it mivi, you'll be good.
Thanks HL
Had a great shoulder workout yesterday
Did legs today.
7-15-06 - back/rear delts
weighted chins
5x+25x6
3xBWx8
bb rows
...
yes!!!!
Kickass bro, some deadly box squats there!
Nice workout mike, always good to see blue.
Thanks Khocha
Thanks D
Yeah, for the rear delts
Mike, two words for yea: STRENGTH TRAINING! Got that pretty boy?!??!...
Abercrombie wants me to model for them -- no joke
I'm just going fo...
drink more water to avoid bloating
LOL
miviiiiiiiiiiiiiiii
Last workout looked really good (as usual)
Thanks Steve-o.
Nice workout, 45 sec rest screw that
If it ain't broke, don't fix it
Nice workout mivi, the flat db presses look strong.
Thanks man.
7.
i dont think i could even change weight on deads within 15 seconds lol...
It was tough, believe me.
Goals look good mivi.
Yep.
7-21-06, back, rear delts
Good workout.
Nice work mivi.
Thanks, you too.
Need more heavy shoulder work (done first), less chest work.
Thanks for the input, Mike.
Good stuff mike, new routine looks killer especially the leg days.
Thanks D
Revised:
M – Chest/Front and medial delts/Triceps
T – Quads/Hams/...
Also, I'll try to post up pics later tonight for comparison purposes
mivi, I like what I see in the workouts.
Eh, I'm not too worried about it.
Thats great.
7.
Nice PR's mivi.
Progre |