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Miked8c's log: 300 and Beyond

Front Squats

205x3
225x3
245x3
265x3
275x3
285x3
300x3

Was pumped about getting this until I went and checked earlier in my log. When my hand was broken I was getting 315x3 for 2 sets. Looks like I still got a ways to go on these, its only my second time doing em' though so I should be able to beat that.
 
They are great for busting squat plateaus, work up to a heavy 5rm, than 3rm and finally a single. It should take 3 weeks, but after those three weeks, if you really busted ass you should be on the next level for squats.
 
Great job on the front squats Mike. I re-implemented those last week into my workout routine and boy did I feel the difference. I'm no way near 300 though which is disappointing, shows that I have a long way to go but it's one more reason for me to hit the gym
evil%5B1%5D.gif
 
Last nights workout, read what I wrote after for a laugh:

3 inch board press:

205x5
225x5
245x5
260x5
275x4

On these do I just touch the board and and go up? Or do I need to let the bar sink into the board?

CG Incline Press

165x7
155x5
135x5

I was supposed to do 8 reps on these, this is embarassing. I am suprised my regular bench is so much higher.

Shoulder work- Rotator cuff and scapular crap.


Ahhh last night was crazy.. I was about 10 beers deep at my friends house, with me and four of my boys who went off to college. It was the first time we all chilled since summer. At around 2am my friends sister(who owns the house we were at) came home from a night at the club. Shes about 30 and just broke up with her fiancee, last summer when she was engaged she would always kind of flirt with me and play around. I always joked to my friend about her wanting it.

Long short she gets home, and about five minutes later we are sucking face. My buddy is just like wtf, hes blindsided. We mess around for about an hour and then everyone went to bed around 3 and I slept with her. She blew me and I skull humped her for a good half an hour. However I had a semi and I couldn't get it all the way up, I don't know if it was the booze(I think it was) or because I was wierded out with the whole situation. Regardless, it was awesome.
 
lol I hate front squats

nice job on fucking the sister

as for board presses I would say since you just touch and go with your regular benchpress do the same on the boards, make sure not to bounce it though, but at the same time make sure the board is actually stopping the bar.
 
Damn dude if you cant get an erection after 10 beers you need to work on your drinking tolerance hahahahaha! Jk great work on your board press and all
 
Happens to the best of us. Its just awkward as feck when a girl is blowing you for half an hour and its not getting there.

T-Block I would be suprised if you could even stand after ten beers, especially being such a lightweight at 180lbs. and all.
 
miked8c said:
Happens to the best of us. Its just awkward as feck when a girl is blowing you for half an hour and its not getting there.

T-Block I would be suprised if you could even stand after ten beers, especially being such a lightweight at 180lbs. and all.
Click to expand...

lol haha 10 beers is nothing man! That would be my pre-gaming...you must have a low alcohol tolerance. I just got back from a 4 day snow shoeing trip so I'm 182 but usually I'm around 188
 
I don't know how long you pregame for bro? But ten beers in 2 hours was my rate, I wasn't messed up. I was just a little too faded to get it up, scked. I can say with confidence that my tolerance is no where near low.
 
Haha I was just messing with you mike :) This is a fitness forum....I'm not gonna be posting up any stories. Lol at you guys bragging about stories online...they are good ones though I have to admit.
 
Honestly bro, I only post things that I feel people on this board would appreciate, things that are worth mentioning. This isn't a sex forum.

I got some bros on this board, including yourself obviously, and I thought some of you would be interested in hearing I was able to get with my best friend's 30 year old sister.
 
miked8c said:
Honestly bro, I only post things that I feel people on this board would appreciate, things that are worth mentioning. This isn't a sex forum.

I got some bros on this board, including yourself obviously, and I thought some of you would be interested in hearing I was able to get with my best friend's 30 year old sister.
Click to expand...

For sure man haha I'll be honest here I'm fucking impressed that you banged your best friend's sister. I was almost in disbelief haha thats some ba shit. People are always joking about how their gonna bang your sis or whatever and here you go and do it!
 
Tblock1 said:
For sure man haha I'll be honest here I'm fucking impressed that you banged your best friend's sister. I was almost in disbelief haha thats some ba shit. People are always joking about how their gonna bang your sis or whatever and here you go and do it!
Click to expand...


In retrospect it was a bad idea, theres definitely some bad blood between us now.

Merry Christmas

I'm hitting the hay.
 
miked8c said:
In retrospect it was a bad idea, theres definitely some bad blood between us now.

Merry Christmas

I'm hitting the hay.
Click to expand...

Clearly. I'll be at MMA to settle it over a drink and a fight sometime next month ;)

You'd probably kick my ass but it'll still be fun hahahahhaa
 
Coulda told ya bangin your bro's sis would be a bad idea.

Just sayin...:theshadow


P.S. The only time I could see it being cool is if you both were like dating "and" in love or something. A one night stand doesn't really have anywhere to go, but down both for you and her and your bro.

Merry fuckin Christmass.;))
 
Yeah true.


But.... now whenever we debate or have an argument I can just say "dude I banged your sis" haha. Every cloud has a silver lining...

HOHOHOHO MERRY CHRISTMAS TO ALL
 
Dude, who wouldn't? At the very least banging your boys older sister is something to throw on your bucket list.

For the sake of honesty I will tell you this. She is 5'5, 125lbs. and portueguese/hispanic. She had one of the top three best asses I have ever been wid, big tits and nice hips. She was a butter face though. If I had to rate her she would be a 7.5 .

However her being 12 years older than me, and then being my friends sister added like another 1 and a half points for me. Making her a 9/10. Can definitely say the experience made a difference haha.

I am not posting pics, take whatever I say how you want. I don't even know how I would get pics.

Thanks for the pics Glad, nothing like 3 chicks going down on eachother to brighten and already ill xmas.

BTW, In my prof pic(not my new avi) I look a little fat, you can see some gut. These were taken at the end of the day and I look pretty beefy (yes, even fat).
 
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You don't look fat to me. A little beefy ya, but who fuckin cares.

You can see the shoulder mass coming along. Just keep doing what you're doing and get stronger and bigger.

Problem with so many guys is they seem to think bulking for an extended period of time is bad. It's not forever. It's simply faster to just focus on lifting hard and eating enough to fuel growth until you get to the strength/size you want and then cut down.

To me it's like why cut down at 210 or 215 unless you're a total endomorph only to drop down to 185 or smaller. You can't even tell a guy lift's most of the time when they are that size unless they take their shirt off.
 
miked8c said:
Dude, who wouldn't? At the very least banging your boys older sister is something to throw on your bucket list.

For the sake of honesty I will tell you this. She is 5'5, 125lbs. and portueguese/hispanic. She had one of the top three best asses I have ever been wid, big tits and nice hips. She was a butter face though. If I had to rate her she would be a 7.5 .

However her being 12 years older than me, and then being my friends sister added like another 1 and a half points for me. Making her a 9/10. Can definitely say the experience made a difference haha.

I am not posting pics, take whatever I say how you want. I don't even know how I would get pics.

Thanks for the pics Glad, nothing like 3 chicks going down on eachother to brighten and already ill xmas.

BTW, In my prof pic(not my new avi) I look a little fat, you can see some gut. These were taken at the end of the day and I look pretty beefy (yes, even fat).
Click to expand...

Nah man you def dont look fat...you look like a football player in that picture. I'm very impressed you have added some serious size bro
 
ghettostudmuffin said:
You don't look fat to me. A little beefy ya, but who fuckin cares.

You can see the shoulder mass coming along. Just keep doing what you're doing and get stronger and bigger.

Problem with so many guys is they seem to think bulking for an extended period of time is bad. It's not forever. It's simply faster to just focus on lifting hard and eating enough to fuel growth until you get to the strength/size you want and then cut down.

To me it's like why cut down at 210 or 215 unless you're a total endomorph only to drop down to 185 or smaller. You can't even tell a guy lift's most of the time when they are that size unless they take their shirt off.
Click to expand...


Preaching to the choir my man. Although I will say that it all depends on your goals. If you want to look like an underwear model, than more power to you, I am being serious. Girls love it.

But if you want to be someone no one wants to fck with, someone who even with their shirt on you can tell is a big dude, than you'll be spinning your wheels trying to do it on restricted cals and super clean eating unless juice is in the mix.

I used to be 155, cut like a bag of coke and looking like a Calvein Clein model. It sucked though, with my shirt on you could barely tell I touched weights, I mean my shoulders were on the broad side but nothing impressive. The only thing I liked was that my face leaner.

Now at 205, I am certainly less defined. I am carrying some excess fat and my face is a little less defined. But my lifts are beastly compared to what they used to be(300lbs. squat,205 bench, 300 dead). I can walk around knowing that 95% of guys my age that I meet are weaker than me, and that they know it. That factor is huge to me. Knowing that the first thing people notice when I meet them is my size, and thats always going to be in the back of their mind.

My lifestyle right now is damn sedentary, I stopped skating, stopped all sports or any cardio whatsoever. I just eat like a lifter and lift, for that amount of activity I can't justify complaing about the way I look. If I want to I might tighten up for the summer, it shouldn't be too hard seeing as what I look like now is me at my least active time in my life.

I know it may seem like I need an ego check. Honestly though, everyone on this board probably does it makes us who we are.

Merry Christmas

PS ghetto I know I read way more into your post than you must have intended but I had to get that of my chest.
 
miked8c said:
Preaching to the choir my man. Although I will say that it all depends on your goals. If you want to look like an underwear model, than more power to you, I am being serious. Girls love it.

But if you want to be someone no one wants to fck with, someone who even with their shirt on you can tell is a big dude, than you'll be spinning your wheels trying to do it on restricted cals and super clean eating unless juice is in the mix.

I used to be 155, cut like a bag of coke and looking like a Calvein Clein model. It sucked though, with my shirt on you could barely tell I touched weights, I mean my shoulders were on the broad side but nothing impressive. The only thing I liked was that my face leaner.

Now at 205, I am certainly less defined. I am carrying some excess fat and my face is a little less defined. But my lifts are beastly compared to what they used to be(300lbs. squat,205 bench, 300 dead). I can walk around knowing that 95% of guys my age that I meet are weaker than me, and that they know it. That factor is huge to me. Knowing that the first thing people notice when I meet them is my size, and thats always going to be in the back of their mind.

My lifestyle right now is damn sedentary, I stopped skating, stopped all sports or any cardio whatsoever. I just eat like a lifter and lift, for that amount of activity I can't justify complaing about the way I look. If I want to I might tighten up for the summer, it shouldn't be too hard seeing as what I look like now is me at my least active time in my life.

I know it may seem like I need an ego check. Honestly though, everyone on this board probably does it makes us who we are.

Merry Christmas

PS ghetto I know I read way more into your post than you must have intended but I had to get that of my chest.
Click to expand...

Damn right mike. Thats the main reason I like getting strong...sheer bad ass factor. Personally I dont care about size though, Id rather be leaner and fit like I am now, but I want to get strong enough to know I could toss around a large percentage of guys my age.

I dont think that is so much arrogance as just pride in your accomplishments. great work mike. It sucks for me though cause it will be always hard to catch up to guys like you when I have the running and backpacking, but I love those things so whatever
 
Internets been down.

Max Effort Day(Yesterday)

Board Press
225x3
265x3
285x3

Tough, had a rough time locking it out on the last rep. I also did not have a spot so it was kind of do or die haha.

Did my other stuff for assistance too.
 
ExtraMile said:
mike what size board are you using for board presses?
Click to expand...



Haha my "board" is 3 inches. What I did was duct tape two books together, 1 was an inch thick and and the other was two inches. Make sure the tape job is tight and I guarentee it will work just as well as any board when you tuck it underneath your shirt. Just make sure they are hardcovers.


Check out my 315 bench vid, the program really did pay off I guess.

http://www.youtube.com/watch?v=C5npromiqTA
 
Board Press

225x5
255x3
285x1
305x1
330x1
345x0

Put my grip two finger widths wider on each side. Felt like a completely different exercise, seeing as this was the first time I ever did this I am impressed I was able to smoke last week's board press(285x3).

I could definitely feel a greater stress on my shoulders which I was not fond of, even though I tucked my elbows plenty. However I feel like the weight was better dirstibuted and could definitely tell I was not using my arms to muscle it up as much as with the closer grip. I worked with 225 after the board press and tried to really dial down this new grip, I think I did a good job and next workout it should feel a little more natural.


So I leave for my 58 day semester at sea in 3 days. Do you guys think my log will get closed down from inactivity since I won't be accessing it for so long? If so could you guys bump it every other week or something if it does get in danger of going down?
 
great work dude. your log won't get shut down don't worry. It's like any thread- bump it after 58 days and it'll reappear. Have a great time at sae man!!! You've been doing a hell of a job lifting- enjoy
 
miked8c said:
Board Press

225x5
255x3
285x1
305x1
330x1
345x0

Put my grip two finger widths wider on each side. Felt like a completely different exercise, seeing as this was the first time I ever did this I am impressed I was able to smoke last week's board press(285x3).

I could definitely feel a greater stress on my shoulders which I was not fond of, even though I tucked my elbows plenty. However I feel like the weight was better dirstibuted and could definitely tell I was not using my arms to muscle it up as much as with the closer grip. I worked with 225 after the board press and tried to really dial down this new grip, I think I did a good job and next workout it should feel a little more natural.


So I leave for my 58 day semester at sea in 3 days. Do you guys think my log will get closed down from inactivity since I won't be accessing it for so long? If so could you guys bump it every other week or something if it does get in danger of going down?
Click to expand...

I dont think it will be closed down but I have your six man I will bump it just in case. Wow good luck with sea term man that sounds like so much fun! It will give me a chance to catch my lifts up to you too haha! If you arent too tired for it aboard ship you should formulate a plan for bodyweight workouts
 
They have a gym, I just don't know if they have barbells. The thing is I wont have alot of chances to eat during the day, it'll be a 3 square meals type a deal so I am thinking weight loss. I have no idea what I am walking into so maybe I'll get robbed of strength and muscle, or maybe the less meals and more activity will get ripped. Only time will tell.


Tanks fo gettn my backs.
 
Ok boys, this is it. My last post before I leave for my sea tern tomorrow for two months. I will have no internet access and will not even be bringing my laptop. Lifting will be limited to BW and DB's, I will only be doing upper body. Eating will also be limited to 3 square meals a day.
I brought protein and think they may have a sandwhich bar open 24/7, I plan to at least maintain what I have. During the cruise we will be spending 4 days at each of the following ports: Vera Cruz, Puerto Rico and Barbados.

Bench- 270
Squat-345
Dead-360


These were my 1RMs when I started this log, I was 192 lbs. and had never embarked on a training regimen other than ones given to me by trainers. I was just starting my 5x5.

7 months later here is where I am at

Bench- 315
Squat- 335x12, 405x2
Dead- 445

BW-205

Solid progress, but most importantly its been steady gains. All of you who have posted on my log, thank you, seriously. Together we have all helped eachother, with motivation, whether it be intentional, or unintentional(EM's cutting). We share knowledge and tips, offer advice and experienced opinions. We joke around with eachother, and we disagree/fight with eachother. All of our different lifestyles come together on this forum, drawn together by what may seem like the only thing we have in common, iron. Its been a pleasure bros, I will be creating a new log when I return on February 23rd.

Until then, GFH!!!!!
 
Last edited:
miked8c said:
Ok boys, this is it. My last post before I leave for my sea tern tomorrow for two months. I will have no internet access and will not even be bringing my laptop. Lifting will be limited to BW and DB's, I will only be doing upper body. Eating will also be limited to 3 square meals a day.
I brought protein and think they may have a sandwhich bar open 24/7, I plan to at least maintain what I have. During the cruise we will be spending 4 days at each of the following ports: Vera Cruz, Puerto Rico and Barbados.

Bench- 270
Squat-345
Dead-360


These were my 1RMs when I started this log, I was 192 lbs. and had never embarked on a training regimen other than ones given to me by trainers. I was just starting my 5x5.

7 months later here is where I am at

Bench- 315
Squat- 335x12, 405x2
Dead- 445

BW-205

Solid progress, but most importantly its been steady gains. All of you who have posted on my log, thank your, seriously. Together we have all helped eachother, with motivation, whether it be intentional, or unintentional(EM's cutting). We share knowledge and tips, offer advice and experienced opinions. We joke around with eachother, and we disagree/fight with eachother. All of our different lifestyles come together on this forum, drawn together by what may seem like the only thing we have in common, iron. Its been a pleasure bros, I will be creating a new log when I return on February 23rd.

Until then, GFH!!!!!
Click to expand...
GOOD shit my man. Have a good trip. You got a lot stronger and for sure made some real solid gains in both strength an body composition. GOOD LUCK WITH EVERYTHING!!
 
miked8c said:
Ok boys, this is it. My last post before I leave for my sea tern tomorrow for two months. I will have no internet access and will not even be bringing my laptop. Lifting will be limited to BW and DB's, I will only be doing upper body. Eating will also be limited to 3 square meals a day.
I brought protein and think they may have a sandwhich bar open 24/7, I plan to at least maintain what I have. During the cruise we will be spending 4 days at each of the following ports: Vera Cruz, Puerto Rico and Barbados.

Bench- 270
Squat-345
Dead-360


These were my 1RMs when I started this log, I was 192 lbs. and had never embarked on a training regimen other than ones given to me by trainers. I was just starting my 5x5.

7 months later here is where I am at

Bench- 315
Squat- 335x12, 405x2
Dead- 445

BW-205

Solid progress, but most importantly its been steady gains. All of you who have posted on my log, thank you, seriously. Together we have all helped eachother, with motivation, whether it be intentional, or unintentional(EM's cutting). We share knowledge and tips, offer advice and experienced opinions. We joke around with eachother, and we disagree/fight with eachother. All of our different lifestyles come together on this forum, drawn together by what may seem like the only thing we have in common, iron. Its been a pleasure bros, I will be creating a new log when I return on February 23rd.

Until then, GFH!!!!!
Click to expand...

amen to that

great progress too
 
Boys.....

It was an unreal trip, I just got back a couple hours ago. So many stories, Verz Cruz was an insanse drinking port for beer. Barbados had the rum and San Juan had the clubs. I wont go into detail but I have a few pics Ill post.

Now. For the stuff that matters. First off, my lifting routine. They had a smith bench and DBs going up to a hundo. They also had a machine that had a belt attached to a weight stack that allowed me to do weight dips. Here was my routine.

Day 1

DB chest press
Weighted Dips
Flyes
Machine Press Burnout

Day 2

Weighted Overhand Chins
DBs Unilateral Press
T-Bar Rows
Kroc Rows

Went back to basics with this routine, just went for maintenance. I started off weighing 207 at the beginning of sea term, I now tip the scales at 197. My parents say my face has thinned out and I have defintely lost weight, my legs have also lost alot of mass. For sea term I basically alternated these workouts every other day.

I started off using the 85s for sets of ten on the DB Press and finishe using 95x10x3. For Chins I made little progress starting off with 45x5, and ending with 50x5.


I have gotten weaker, I know it. I am going into the gym tomorrow and going bench, squat and deadlift 1RMs to get an idea where to begin. I will run the 531 for about 3 cycles and then play it by year from then. I will say that the 2 months at sea were worth the strength losses, it is an unparralled experience in my life that has made memories I will never forget. Haha thanks for the bump T-Block.

I am a little busy which is why this post is so short. I'll hit you guys up tomorrow with a good idea of where my strength is at now.

2 questions

1. When doing squats and deads on the same day which should you do first.

2. Has anyone used Protein Factory.com?
 
Welcome back Mike.

1. Squat first. Legs are a factor in deadlifting, but unless you really gas out your legs they will be decent for pulling. If you gas your lowerback your squat will be massively impacted. I would recommend testing your maxes like a pl meet, squat, bench, dead. Keep in mind your deadlift max likely will be off abit. Last time I tested all my maxes in 1 workout I'm pretty sure my deadlift was off an easy 20lbs or more from all the previous lifting.

2. Never used it. I would just find the cheapest whey protein concentrate you can that is made by a reputable company. There's alot of bullshit marketing hoopla around about whey isolates vs whey concentrate. As far as the results you will get from them it's the exact fuckin same thing except the isolates have been filtered more so there is less minor by-product, less fat, almsot zero lactose.

Whey Isolate=whey concentrate filtered more. That's it. Waste of money unless you have issues with any of the minor by-products of concentrate mentioned.

All these super blends of this and that are unnecessary for alot of lifters. All the real studies were done with whey concentrate which was shown to improve your immunity etc whereas isolates don't because it's strained down to literally pure whey by itself so loses some of the beneficial aspects of the concentrate.

As for casein if you drink milk or use milk with your protein powder it's a giant waste except of course if you are lactose intolerant or cutting and don't want the milk sugar.


I just recently did alot of research on protein powders and thought I'd share that with ya. Save ya some money.
 
Got some numbers

1RM(I'll deadlift when I get back to school in a week)

Squat: 375
Bench:290

Exactly where I expected to be, I am about 10 lbs. lighter. If I had the choice to skip sea term so I could have avoided this, would I have done it? Hell no, the exotic hookers, array of wild and tropical drinks I had and crazy ass stuff I did with my bros was well worth the small muscle loss I had. With muscle memory on my side I should be back up to speed in a month, coming back stronger than when I left.

The DB workouts definitely messed with my bench, I feel like I am muscling up the bar more than using technique. Same with the squat, my fast twitch is shot.

I got a face book, if you PM personally with your name I'll add you and you can check out my album. See the man behind the avatar so to speak haha. You can actually see as the pictures progress I get smaller. In Vera Cruz I looked beast, and by San Juan I was noticably smaller.

So heres the deal, I will start running my first 531 cycle when I get back to school, as for this 1 week break I have I will probably just do a little of everything to get my form down again.

T-Block check out my Sea Term 2011 album.
 
Dude sweet photos man! Corona and cigars too that's classic. And damn is that a shit ton of rum in some of those photos. You go to a rum museum or something lol? That's honestly not a bad strength loss at all either.
 
Trying to get back into the benching groove.

Bench Press
250x5
250x5
245x4

Actually very suprised, these were all very clean reps. The DB rows have definitely helped with my stability on the press. If I had to say so, my bench is definitely over 300 still which is a big plus

CGBP
235x4
225x5
205x5

JUst did some Flyes and Push downs, got a great pump.


I wont be seriously recording my numbers until Monday when I start up 531. For this break I am just finding maxes and getting back to the basic compounds again.


On a side note. My legs and ass are so sore from squatting two days ago it is ridiculous. Like I can barely sit on the toilet. Gotta love squats.
 
Deadlift:

135x5
225x3
315x3
365x3
285x2
405x1
425x0

I didn't bring chalk to this workout which resulted in me almost dropping 405 and having to rub my hands on the floor for 425 for any source of friction. Happy that I am still able to pull 405 without too much difficulty.

Overall I am very impressed with where all my lifts are at after being away from them for 2 months.
 
Hectic first few days moving back into the ol' room. Which now has a third occupant, thats right, I got put into a forced triple which means even less space than last semester. The school is at 115% occupancy. I won't be loggin on here often for the next week as I get settled with my classes.

Squats yesterday.

Top Set
315x7

225x10x2
185x10

Still getting back into the groove.
 
Oh that sucks bro, I was in a triple my junior year, no room, no privacy, and definitely no time alone. Well try to make the best of it I guess, no other way to deal with it really. Good job getting back into things btw.
 
Still getting into the groove.

I've dont a couple of workouts. Here is my first 531 day.

Squat
285x10
225x10
225x10

What a joke. This should shoot back up quick.
 
Well Mike has oak tree legs like me so it's understandable that squats are a good lift for him.

Your build is great for deadlifts. Hardly every doing them and picking up 405 at like 185lbs is pretty damn good.
 
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