Demand, Determination, and Dedication- My newtraining and nutrition log.

**MikeNYY420** · 11-05-2009, 04:54 PM

Lol, mine's shot too, I think I need tomorrow off too hahaa.

Lauder155 · 11-05-2009, 11:20 PM

Hey man my brother jacob or JakeVendetta told me check u out. Im gonna keep up with ur log since were like the same age and **** and to hopefully learn some new stuff.

**MikeNYY420** · 11-07-2009, 11:21 AM

That's cool man, glad to have you following. Are you interested in the westside routine or just lifting in general?

**MikeNYY420** · 11-07-2009, 11:22 AM

I've been slacking on the nutrition logging so I'm gonna start that again. I know my diet should be improved a little, I bet I can boost up my gains with that too. So I'll post the diet later, going for about 3000-3500 calories. I'll eat till I'm full at every meal and that should be good. I don't wanna get fat just fuel my body enough to perform and grow.

**HawaiianPride.** · 11-07-2009, 11:37 AM

Haven't been on this in a while but you truly have major dedication to keep this thread alive for so long. Reps for the motivation you have to keep this thing going, especially at such a young age. Greenage coming your way.

**MikeNYY420** · 11-07-2009, 01:51 PM

Thanks HP, I appreciate it. I might start a new one when I start competing in January.

Here's the food so far-
Apple
1 cup OJ
5 egg white
1 yolk
4 pieces turkey bacon
1 cup pineapple
1 cup oats
2 packets oatmeal
Go-gurt which are really little haha
4 oz chicken breast

I'll update as the day goes on and then total it up.

**HawaiianPride.** · 11-07-2009, 01:55 PM

And I must have missed this but your deadlifts have sky rocketed dude.. damn I've been hiding under a rock lately. Amazing.

**MikeNYY420** · 11-07-2009, 01:56 PM

Oh and I have a few questions about this routine. I planned it out on a calender and I have 10 max effort bench days between now and January. Should I do floor press as the ME exercise one week and then board press the next week? How often should I do normal benching?

GeorgeT · 11-07-2009, 05:09 PM

Quote:

Originally Posted by MikeNYY420

Oh and I have a few questions about this routine. I planned it out on a calender and I have 10 max effort bench days between now and January. Should I do floor press as the ME exercise one week and then board press the next week? How often should I do normal benching?

the way i set up my new routine i do regular bench press on ME on every 3rd week. Im alternating between floor press, incline press, BP. If i could id have my 4th be bench press with bands.

**MikeNYY420** · 11-08-2009, 12:32 PM

^ That's about what I was thinking of doing, so I guess I'll do that.

Here's what's up for today, I'm been eating really well in preparation. Deadlifting 395 today!

deads 370-3,375-3,380-3? 385-1,390-1,395-1 this is what I'm hoping for
SLDLS(can't do glute ham raises today)
hyper extensions
rope crunches.

**MikeNYY420** · 11-08-2009, 12:33 PM

2 scoops of nano vapor and in 20 minutes I'll go down in my basement gonna throw on some slipknot and do some crazy lifting.

**HawaiianPride.** · 11-08-2009, 12:34 PM

Good luck man I know you can do it.

**MikeNYY420** · 11-08-2009, 01:50 PM

I think I lifted a little too early in the day today cuz the energy level was down just a little. Felt kinda groggy.

Deadlifts
370-3
375-3
380-1
385-1
390-1(barely, grip was going)
BTW I lift with a belt, nothing else. These were done with the clamps so it's like 393lbs

SLDLs after deads are just impossible for me. No hamstrings agani ahhhh ****

Hyperextensions
30
25
20

Rope crunches
70-12
80-12,10,8

This routine needs some work, I'll do that later, I'm exhausted and my dextrose tastes liek leather.

GeorgeT · 11-08-2009, 02:44 PM

Quote:

Originally Posted by MikeNYY420

I think I lifted a little too early in the day today cuz the energy level was down just a little. Felt kinda groggy.

Deadlifts
370-3
375-3
380-1
385-1
390-1(barely, grip was going)
BTW I lift with a belt, nothing else. These were done with the clamps so it's like 393lbs

SLDLs after deads are just impossible for me. No hamstrings agani ahhhh ****

Hyperextensions
30
25
20

Rope crunches
70-12
80-12,10,8

This routine needs some work, I'll do that later, I'm exhausted and my dextrose tastes liek leather.

Mike i think next time you should try something like this for the deads
135
225
315x1
365x1
405x1
i think the heavy sets before you work up to your heaviest are making it to hard on you. Im pretty sure you can pull 405 easy if you just work upto it similar to that. This is just my opinion.

rmike · 11-09-2009, 04:48 PM

Good job mike! I didnt know you were a slipknot fan:)

**MikeNYY420** · 11-09-2009, 07:51 PM

Hey hey hey boys I had a workout of the gods today. George, you're right I'll try that on my next ME deadlift day. That won't be for like a month though now. **** yeah Mike, Slipknot's the ****. Wow I love that PWO feeling of I AM GOD lol. Anyway, ME board presses today

2 Board press
215-6
220-4
225-2
230-1 PB for board press or any press for that matter.

LEG DRIVE! Need to use that, it puts like 10lbs on my benches

Close grip incline
160-5,7,7, 165-6PB,BW

Military press
95-10
100-10
105-8

Barbell lying tricep extensions
bar-10
60-10,8,6

Tricep pushdowns
70-10,8,8

BB rows
135-10,10,8

I need to get my bb rows up. That's going to the top of my priorities behind squats. I saw someone that I think is 15 or 16 squatting 295 today! I gotta hit 315 next time in there at least when I squat next week.

I probably shouldn't have 6 exercises one day and 4 the other I'm gonna add barbell curls on ME deads/squats day. I think I'll do some sled work tomorrow somehow. I was reading about this on a westside website in history today haha. They will put 50-200lbs on a sled and drag it 200 meters I think it said, on concrete. .

**MikeNYY420** · 11-11-2009, 10:39 AM

Yesterday was an off day, so I split wood and stacked it for a couple hours. I didn't do any sled stuff because I didn't have a sled to work with. I need to start doing that though. I'll try to actually post all of what I eat today.

So far
1 1/2 cups oats
2 packet oatmeal
1 apple
1 cup milk
2 tbs chocolate
1 arizona tea
2 oz wg spaghetti
5oz beef
protein shake
1 scoop cell tech(dextrose)
1 pixy stick(dexttrose)
2 flaunder fillets
11/2 cup oats
2 packets oatmeal
11/2 cups brocoli
1 cup apple cider
2 scoops protein
1/3 cup shredded cheese

3000,37g fat(more!), 410g carbs,145g protein. I should finish around 4000 cals. Damn I didn't realize I ate so much, I have an appetite now! Thank you testosterone lol.

**MikeNYY420** · 11-11-2009, 10:46 AM

1460 cals,15g fat,250g carbs, 85g pro are the macros after my second meal here at 10 AM.

**mikeh40+** · 11-11-2009, 10:47 AM

congrats on the 230-1 PB !! hows everything going ?? better keep on pushing those deads mikey, i`m up to 360x2 now....

**MikeNYY420** · 11-11-2009, 10:53 AM

Hey Mike how's it going? I hit 390 dude, next month I'll shoot for 405, but I'm concentrating more on my squats for now. Today's a dynamic squat day.

**mikeh40+** · 11-11-2009, 11:15 AM

Quote:

Originally Posted by MikeNYY420

Hey Mike how's it going? I hit 390 dude, next week I'll shoot for 405, but I'm concentrating more on my squats for now. Today's a dynamic squat day.

going good mike thanks, got a new thread started so if ya want to pop in now and then that would be sweet.. nice job on 390 bro, you keep pulling away from me damn it... going to train shoulders today myself, did legs yesterday, finally got those squat stands, they work really well, and actually bench pressing again and squating was awesome,,, when are you getting your squat stands?

**MikeNYY420** · 11-11-2009, 05:47 PM

I was actually reading through your thread a couple days ago. I bet it feels great to squat and bench, I know after using the smith machine benching and squating with barbells felt 10x better. My squat stand comes whenever my dad finally buys it lol, I have a feeling he'll wait till Christmas, but it's for him too.

I'll definitely stop by your thread.

**MikeNYY420** · 11-11-2009, 06:17 PM

DE SQUAT DAY

Box squats
12 zets of 2 with 150lbs(50% max)

Good Mornings
95-8
100-10,8,8
105-8

Weighted hyperextensions
25lbs-8,6,6(my lower back was screaming)

Decline sit ups
20,15

Tried side bends but I think I was doing them wrong so I stopped.

The idea is to work with 6x your 1RM. That's 1800 for me. 12 sets of 150= 1800. Not sure about the second rep though, I guess they don't count?

I had to wait for two girls to move out of the squat racks. And they took forever! The one would do a set of squat with like 55lbs then do A pull up, then a set of db presses. So it took forever. Finally I just said f this I'm stealing the squat rack. I mean she took the 5s off the bar so I kinda thought she was done. Then she came over and it was apparent she wasn't lol, oh well my training requires squats hers... well I think she needs a new routine lol.

rmike · 11-11-2009, 10:57 PM

^^ LOL I like your style buddy:)

**mikeh40+** · 11-12-2009, 06:49 AM

Quote:

Originally Posted by MikeNYY420

DE SQUAT DAY

Box squats
12 zets of 2 with 150lbs(50% max)

Good Mornings
95-8
100-10,8,8
105-8

Weighted hyperextensions
25lbs-8,6,6(my lower back was screaming)

Decline sit ups
20,15

Tried side bends but I think I was doing them wrong so I stopped.

The idea is to work with 6x your 1RM. That's 1800 for me. 12 sets of 150= 1800. Not sure about the second rep though, I guess they don't count?

I had to wait for two girls to move out of the squat racks. And they took forever! The one would do a set of squat with like 55lbs then do A pull up, then a set of db presses. So it took forever. Finally I just said f this I'm stealing the squat rack. I mean she took the 5s off the bar so I kinda thought she was done. Then she came over and it was apparent she wasn't lol, oh well my training requires squats hers... well I think she needs a new routine lol.

mike,
explain to me how you preform a box squat, i saw you mentioned them in my thread, i was wondering what the benefits of them would be and the proper way to go about them?

**HawaiianPride.** · 11-12-2009, 08:02 AM

I haven't really researched them benefit wise. But I see a lot of highschool kids doing them at my gym. Their coaches must have them doing that alot during weight training practice or something..

GettinITDone · 11-12-2009, 02:57 PM

I think the benefit is to get the form down; to sit into the squat, rather than just "bend the knees." However, box squats can be dangerous. I was doing them one day and was warned by an experienced PL: Don't actually sit on the box. With that, you run the risk of transferring the weight from the legs to the lower back, putting a tremendous about of stress on the lower back. Basically, he told me you want to shoot for a "touch-and-go," in which you just "sit into the squat," barely touch the box, and then immediately start on the positive movement of the exercise. This particularly comes into play if you can't get the weight up; that weight is stuck on your lower back (for this he suggested using a cardboard box, so if you do go to failure, you will fall through the box and then the safeties will catch the weight). Hope this makes sense.

**MikeNYY420** · 11-12-2009, 07:17 PM

"However, box squats can be dangerous." ONLY IF YOU DO THEM WRONG.

Squatting with a box breaks the eccentric concentric chain. In other words hitting the box breaks the chain of negative to positive. Instead it's negative- box- positive, this is especially useful for strength training. Also the box allows the knees to bend at an angle where the knee is behind the ankle. This puts the weight on the glute and hamstrings- the muscles that squat big weight. But yes it's a touch and go on the box.

There's other advantages I'll touch on tomorrow cuz I'm in a bit of a hurry now. Here's the dynamic chest workout though

Dynamic bench pressSlow down fast up
12 sets 3 with 110

Incline bench(normal grip)
160-8,7
165-6PB

Floor press
155-8,8,7

Seated tricep extensions
75lbs-8,8,7

4 exercises as Louie Simmons instructs, and done.

**mikeh40+** · 11-13-2009, 05:38 AM

could you use a flat bench in place of a box?

**HawaiianPride.** · 11-13-2009, 06:26 AM

^Yep.