MikeW on PTCs beginners programme - Page 3 - Ausbb

MikeW · 12-02-2010, 10:28 AM

Thu 11-Feb-2010:

Squats: 100x10x3
Bench (dumbells): 65x8, 70x6, 65x8
Rows: 70x8x3 Form still not great.
Military Press: 40x8x3
Barbell Curls: 40x8x3

Sometimes numbers don't tell the entire story. I actually had a fantastic workout and felt strong throughout. My form on all exercises was much better than previously and although the weights stayed the same largely, the form more than added extra workload. My squats were really deep with a huge whole body pump on each rep.

I was thrilled by my dumbell bench press too. I have never ever been able to do 35kg dumbells for the bench, let alone squeeze out 6 full reps. The pump afterwards was amazing. I used to attempt 32.5's and fail after a set and fall back to 30's which still felt heavy. Now I can actually push out the 35's and the 32.5's felt relatively comfortable. Genuinely gaining real strength!

It might not look like much but I'm thrilled with the progress and will keep going hard and keep eating like a horse.

Cheers,
Mike

MikeW · 16-02-2010, 10:46 AM

Mon 15-Feb-2010:

Squats: 100x10x2, 110x10x1
Up on the last set and didn't feel too bad. Left knee starting to click and aggravate slightly again though.
Bench: 70x8x3
Not claiming the PB yet though as the last two reps of the last set didn't touch my chest. Almost had enough fuel in the tank but not quite. Might have to try a pre-workout supp, though the WPC an hour before is helping...
Rows: 70x8x3
MP: 40x8x3
Barbell Curls: 40x8x3

Am amazed what a pump I get in my chest and shoulders when doing squats. The whole upper body goes red and pumped and I'm breathing throughout. Getting a similar chest pump from rowing too which is wierd.

Cheers,
Mike

MikeW · 18-02-2010, 08:08 AM

Wed 17-Feb-2010:

Bench: 68x8x3 (DBs)
Squats: 110x10x3 PB
Rows: 70x8x3
Military Press: 40x8x1, 45x8x2 PB
Barbell Curls: 45x8x3 PB

Funny workout. Travelling with work so not my home gym. All felt a bit weak and not the best pump I've ever had but still did some PBs I'm stoked about. Wierd...

Cheers,
Mike

MikeW · 22-02-2010, 11:33 AM

Sat 20/02/2010:

Squats: 100x10, 120x7, 110x10. Failed at 120, but have 110 covered now.
Bench: 70x8x3 PB
Rows: 60x8x3. Dropped back to 60kg with strict form.
Military Press: 45x8x3
Barbell Curls: 45x8x3

Kyle Aaron · 22-02-2010, 11:37 AM

Well done mate, keep going. How's the physique looking?

MikeW · 22-02-2010, 12:23 PM

Quote:

Originally Posted by Kyle Aaron

Well done mate, keep going. How's the physique looking?

Thanks Kyle!

Getting there... I'm now pretty thick across the chest and shoulders and noticing my arms are gaining some diameter. Triceps getting some decent definition but biceps still lagging a bit. I've actually noticed a change in the shape of my quadriceps too with some good definition on the Vastus Lateralis where there wasn't much before. I can see the muscle when seated on the outside of the knee now where I couldn't before. I can feel those abdominals and their separation through the layer of bodyfat now and my posture is much improved. I walk with a tensed core now instead of slouching as previously. My goal is to keep at it until that six-pack is ripped and big. I'm 40 in September so want to look great on the beach on my Birthday. That's the goal!

I'm already in decent shape for a 40 year old but I want to be in awesome shape. Decent is for wimps.

I walked about 5km yesterday with my 4yo son hanging off me the whole way. Most of the time he was just riggling around on my shoulders but I was pressing him and cuddling him and moving him around the whole time. He ways 20kg of wriggling boy and I did it without even thinking about it. There was a time when I wouldn't have been up to doing that. I love the new me!!

Cheers,
Mike

minithemeezer · 22-02-2010, 04:37 PM

Quote:

Originally Posted by MikeW

Decent is for wimps.

...

I swear I'm going to take the best quotes from this forum and make an AusBB desk calendar for next year. Screw Oscar Wilde and Gandhi; the best quotes are here!

Danco · 23-02-2010, 12:59 PM

Nice work Mike. Making some great progress there. Keep up the good work

MikeW · 24-02-2010, 11:35 AM

Tue 23/02/2010

Squats: 100x10x2, 120x8
Bench: 75x6x2, 75x4 (plus two reps not to chest)
Rows: 60x8x3 strict form
Military Press: 45x8x2 with better form, 45x7 failed last rep
Barbell Curls: 45x8x3

Laying siege to 75kg bench now. Its a big milestone for me as it used to be my bodyweight bench. But that's up to 78kg now, up 2.5kg since the 9th Feb measured at the same time post workout. That's 1kg a week! This is a good bulking routine when coupled with a huge diet. Only problem is I'm going on a three week holiday to Phuket in March so that will put me back a bit...

MikeW · 26-02-2010, 09:55 AM

Thu 25/02/2010:

Squats: 100x10, 120x10x2
Bench: 70x8x3 (Dumbells)
Rows: 60x8x3
Military Press: 45x8, 45x7, 45x8
Barbell Curls: 45x4, 40x8x3

Completely stuffed by the end and had to drop the bicep curls back to 40 to be able to do them. Happy with squat progress but even more happy with bench. It may look like a step backwards, but I used to only do dumbell bench and was stuck on 32.5kg dumbells for about a year. I'd inch up to 32.5s then fall back to 30s or even 27.5s for lack of strength. This is the very first time I've done 35kg dumbells and I did three full sets of 8 with good form. I feel like a monsta! Arnie on the inside...

Cheers,
Mike

12-02-2010, 10:28 AM	#21 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Thu 11-Feb-2010: Squats: 100x10x3 Bench (dumbells): 65x8, 70x6, 65x8 Rows: 70x8x3 Form still not great. Military Press: 40x8x3 Barbell Curls: 40x8x3 Sometimes numbers don't tell the entire story. I actually had a fantastic workout and felt strong throughout. My form on all exercises was much better than previously and although the weights stayed the same largely, the form more than added extra workload. My squats were really deep with a huge whole body pump on each rep. I was thrilled by my dumbell bench press too. I have never ever been able to do 35kg dumbells for the bench, let alone squeeze out 6 full reps. The pump afterwards was amazing. I used to attempt 32.5's and fail after a set and fall back to 30's which still felt heavy. Now I can actually push out the 35's and the 32.5's felt relatively comfortable. Genuinely gaining real strength! It might not look like much but I'm thrilled with the progress and will keep going hard and keep eating like a horse. Cheers, Mike __________________ Current Lifts: SQ 130 BP 95 DL 167 PPM Current Cycle: SQ 140 BP 100 DL 170 My training log

16-02-2010, 10:46 AM	#22 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Mon 15-Feb-2010: Squats: 100x10x2, 110x10x1 Up on the last set and didn't feel too bad. Left knee starting to click and aggravate slightly again though. Bench: 70x8x3 Not claiming the PB yet though as the last two reps of the last set didn't touch my chest. Almost had enough fuel in the tank but not quite. Might have to try a pre-workout supp, though the WPC an hour before is helping... Rows: 70x8x3 MP: 40x8x3 Barbell Curls: 40x8x3 Am amazed what a pump I get in my chest and shoulders when doing squats. The whole upper body goes red and pumped and I'm breathing throughout. Getting a similar chest pump from rowing too which is wierd. Cheers, Mike __________________ Current Lifts: SQ 130 BP 95 DL 167 PPM Current Cycle: SQ 140 BP 100 DL 170 My training log

18-02-2010, 08:08 AM	#23 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Wed 17-Feb-2010: Bench: 68x8x3 (DBs) Squats: 110x10x3 PB Rows: 70x8x3 Military Press: 40x8x1, 45x8x2 PB Barbell Curls: 45x8x3 PB Funny workout. Travelling with work so not my home gym. All felt a bit weak and not the best pump I've ever had but still did some PBs I'm stoked about. Wierd... Cheers, Mike __________________ Current Lifts: SQ 130 BP 95 DL 167 PPM Current Cycle: SQ 140 BP 100 DL 170 My training log

22-02-2010, 11:33 AM	#24 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Sat 20/02/2010: Squats: 100x10, 120x7, 110x10. Failed at 120, but have 110 covered now. Bench: 70x8x3 PB Rows: 60x8x3. Dropped back to 60kg with strict form. Military Press: 45x8x3 Barbell Curls: 45x8x3 __________________ Current Lifts: SQ 130 BP 95 DL 167 PPM Current Cycle: SQ 140 BP 100 DL 170 My training log

22-02-2010, 11:37 AM	#25 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Well done mate, keep going. How's the physique looking? __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

23-02-2010, 12:59 PM	#28 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Nice work Mike. Making some great progress there. Keep up the good work __________________ Daniel

24-02-2010, 11:35 AM	#29 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Tue 23/02/2010 Squats: 100x10x2, 120x8 Bench: 75x6x2, 75x4 (plus two reps not to chest) Rows: 60x8x3 strict form Military Press: 45x8x2 with better form, 45x7 failed last rep Barbell Curls: 45x8x3 Laying siege to 75kg bench now. Its a big milestone for me as it used to be my bodyweight bench. But that's up to 78kg now, up 2.5kg since the 9th Feb measured at the same time post workout. That's 1kg a week! This is a good bulking routine when coupled with a huge diet. Only problem is I'm going on a three week holiday to Phuket in March so that will put me back a bit... __________________ Current Lifts: SQ 130 BP 95 DL 167 PPM Current Cycle: SQ 140 BP 100 DL 170 My training log Last edited by MikeW; 24-02-2010 at 11:39 AM.

26-02-2010, 09:55 AM	#30 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Thu 25/02/2010: Squats: 100x10, 120x10x2 Bench: 70x8x3 (Dumbells) Rows: 60x8x3 Military Press: 45x8, 45x7, 45x8 Barbell Curls: 45x4, 40x8x3 Completely stuffed by the end and had to drop the bicep curls back to 40 to be able to do them. Happy with squat progress but even more happy with bench. It may look like a step backwards, but I used to only do dumbell bench and was stuck on 32.5kg dumbells for about a year. I'd inch up to 32.5s then fall back to 30s or even 27.5s for lack of strength. This is the very first time I've done 35kg dumbells and I did three full sets of 8 with good form. I feel like a monsta! Arnie on the inside... Cheers, Mike __________________ Current Lifts: SQ 130 BP 95 DL 167 PPM Current Cycle: SQ 140 BP 100 DL 170 My training log Last edited by MikeW; 13-04-2010 at 07:10 PM. Reason: Fixed date...