MikeK's Training Log

[MikeK]

Well I guess this is my introduction as well, so hey everyone...

First some background info. Names Mike, and i live in sweeden, Im 5'10" at 165... Im pretty much starting on a clean slate. In my best days, i was at around 235 at 7%, but due to a back problem ( was on bed rest for 2 months and coudnt do anything for almost a year) I lost a lot of weight.

Its been really hard for me to get back into it, but hopefully I have enough determination to get back into good form.


Im going to be going with my 5x5 routine for the first Mass Gaining part. Still debating on my cycle, but I love winstrol depot, and most likly will be going with a winstrol stack.... Ill be sure and keep you updated...


Mike

 

[Mike_Rojas]

Welcome to the board!

 

[MikeK]

Ok, heres my info at the moment...

About 4000 cal. a day, with around 2g protein per pound.

Right now, im midweek in a nor-andro stack... I did this back in the day with good results. Pretty low dose, but my bodyweight its pretty low so it works out...

Its 400-500-600-400-300. Looking to gain around 15-20 pounds before i start the juice. Getting my feel back right now. Great to finaly have a pump again, even if im not getting that many glanses in the gym like i used to Hopefully ill have that cleared up in a short while....

Mike

p.s. sorry if my english is a bit off.

 

[ffknight84]

Welcome to the board !!!

Good to see that you are getting back into the gym, muscle memory will def. help you a lot, should be back above 200 in no time bro.

 

[slobberknocker]

Welcome to the board. Good idea starting a log, it really helps.

 

[MikeK]

Ok, im back, sorry been gone for a while due to work problems. Time to start my ph stack I planned to use so long ago :/

500mg of 1-ad for week 1-2
700mg of 1-ad for week 3-4
900mg of 4-ad everyday

Ive been getting my diet back in order in the past few weeks, and hitting the gym again, up to 177 right now. Starting to see myself gaining some mass again, but my legs are really lagging for some reason, need to really hit them.


PS: Ive heard of people just taking ZMA and lots of cold showers for a 4 week cycle recovery, anyone know if that has any truth to it?

 

[Awes0me]

Welcome to the board !!!

 

[guldukat]

Mike,

I bet you'll be stunned at how quickly you get back to somewhere near your previous best. I look forward to hearing how quickly you progress!

Btw, your English is very good.

 

[MikeK]

Thanks for all the support!

I feel kind of weak just posting these numbers, but i guess its ok for my 4th day back in the gym....

and a note on my numbers, i just put the amount i have on one side of the bar when it comes to barbell movments, helps me remember them without having to write them down, so if they seem uber low, thats why.


Flat Bench 5x5, 42lbs. (finaly get to put up the old 45's next week)
Incline Dumbell Press 2x8, 45lbs
Incline Flys 2x8, 20lbs
Calf Raises 5x15, 160lbs

Came in this morning at 177, i should have my 1-ad and 4-ad supplies here today, but if i dont, ill have em tommorow.

Thanks again for all the support,
Mike

 

[athlete0185]

damn your muscle memory to hell! i started training hard only about 6 months ago and ive only put on 10 pounds (not eating right) but you put on 10 pounds in a month. ahhh i hate you all!

 

[MikeK]

lol

Got, and took my first dose today with allot of food. I heard that if you go skimpy on the food, youll have some pretty bad pains, i guess ill see.

Mike

 

[MikeK]

No disconfort with the 1-ad/4-ad yet...

Military Press 5x5, 90lbs
Deads 5x5, 52lbs
Chins 2x8
Dumbell Shrugs 2x8, 50lbs
Rows 2x8, 115lbs

 

[WalkingBeast]

Awesome to see youve started a journal!! Welcome to the boards!! Can you translate those barbell lifts? haha Still dont get why you only calculate the one side haha ThanX!

 

[thebrute]

welcome brotha!! tb

 

[MikeK]

Really felt the 1-ad today, barbell curls went up 10 pounds as did my close grip bench and 10 to my skull crushers, but didnt get the full last set.

close grip bench 5x5, 52
standing barbell curls 5x5, 85 (ez-bar)
weighted dips 2x8-10
incline dumbell curls 2x8-10, 30
skull crushers 2x8-10, 65
preacher curls 2x8-10, 30

 

[MikeK]

Awesome to see youve started a journal!! Welcome to the boards!! Can you translate those barbell lifts? haha Still dont get why you only calculate the one side haha ThanX!

lol, yea it is kind of weird, i think ill start giving the full weights...


Squats 5x5, 175
Leg Press 2x8, 200
Stiff Leg Dead 2x8, 155
Leg Curls 2x8, 110

also upped my 4-ad to 1gram, so thats 600mg of 1-ad, 1 gram of 4-ad

 

[MikeK]

came in at 182 this morning...

 

[MikeK]

bis/tris

Close Grip 5x5, 175
Standing Barbell Curls 5x5, 85
dips
Incline dumbell curls 2x8, 35
skull crushers 2x8, 60
preacher curls 2x8, 30


Having a hard time with everything after the barbell curls, im wondering if i should take some of the bis sets out. Im just hurting after the initial curls. Good workout overall.

 

[MikeK]

legs
squats 5x5, 179
leg press or hacks 2x8-10, 100
stiff legged deads 2x8-10, 159
leg curls 2x8-10, 110
calve raises


Pretty good workout, if some girl didnt steal my leg curl machine Starting to feel my legs getting stronger agagin, ive alwase loved squats.


cycle is going good, made some good gains even if ive been slaking in the diet department a bit. about 2 weeks left. No side effects so far besides some shrinkage. 186 lbs.

 

[thebrute]

awesome shit brutha..welcome to the board!! tb

 

[MikeK]

awesome shit brutha..welcome to the board!! tb

Thanks bro!

This morning was chest...

Incline bench 5x5, 155
Flat Dumbell Bench 2x8, 50
Flat Bench Flys 2x8, 25
Calf Raises 4x10, 280

Full two weeks left in my cycle, still gaining some weight. got all my post cycle supplies in last friday.

 

[Lord_Suston]

I see just one minor problem, you do three sets of bis and three sets of tris. Just wondering why??? Tris are 2/3 of your arm yet you do the same as bis which is 1/3.... Good luck with your cycle and training

 

[MikeK]

I see just one minor problem, you do three sets of bis and three sets of tris. Just wondering why??? Tris are 2/3 of your arm yet you do the same as bis which is 1/3.... Good luck with your cycle and training

I think your right about that, ive alwase had some problems comming up with my arm routine... any suggestions? Im thinking i should drop the incline dumbell curls...

 

[Lord_Suston]

IMO

I really liked

Close-grip Bench 5x5
Olympic bar curl 5x5
Dips 2x8
DB incline curl, simultaneously lifting the db's 2x8
Over head db ext 2x12

and maybe just maybe reverse curls 2x12. so you get a lot of tri and some forearm work with bis

 

[MikeK]

Re: IMO

I really liked

Close-grip Bench 5x5
Olympic bar curl 5x5
Dips 2x8
DB incline curl, simultaneously lifting the db's 2x8
Over head db ext 2x12

and maybe just maybe reverse curls 2x12. so you get a lot of tri and some forearm work with bis

thanks! looks pretty good to me...

 

[Lord_Suston]

no problem, now go gain some mass....

 

[MikeK]

Missed yesterdays workout, got up at 4 like I alwase do, switched of the clock, then went right back to bed :/

Anyway, went ahead and did my thursdays workout sence the gyms going to be closed tommorow...

Close-grip Bench 5x5, 185
Barbell curl 5x5, 85
Weighted Dips 2x8, 10
DB incline curl, simultaneously lifting the db's 2x8, 35
Over head db ext 2x12, 50

Felt really weak today, got a good pump, but coudnt push myself like I normaly do...

On a good note, my tri's are really comming along, dare i say better than they did look.


Really happy with the cycle so far... pretty good strength gains, and some size to boot. about 30+ pounds on my close grip, and about 25 to my squat in 3 weeks, even though i credit alot of that to muscle memory.

 

[MikeK]

squats 5x5, 189
leg press 2x8-10, 220
stiff legged deads 2x8-10, Didnt do
leg curls 2x8-10, 120
calve raises 5x15, 240


Very good pump today, squats felt so light compaired to last weeks for some reason. 190 this morning.

The stiff leg deads are killing my back though, anyone have any sudjestions on what i sould replace them with?

 

[Parabellum]

Do you bend your knee's when doing stiff deads?

 

[Cuthbert]

try some light goodmornings

 

[slobberknocker]

How are they "killing your back?" SLDL's will hit the muscles in your back, so yes it will hurt. You have to figure out if it's good pain or bad pain though. Like an injury or just sore muscles.

 

[MikeK]

How are they "killing your back?" SLDL's will hit the muscles in your back, so yes it will hurt. You have to figure out if it's good pain or bad pain though. Like an injury or just sore muscles.

Its a pain, now that i have some weight on it, that wont allow me to get more than 5 or so reps, in my lower back. I think it may have something to do with my back injury... i was told that i woudnt have any pain associated with it, but I used to be able to do stiff legged deads with quite a bit of weight with vertualy no pain.

I guess ill try out the good mornings