Little Mikes Journal....
| littlemike69 |  | Little Mikes Journal.... | 09-03-2011 @ 22:35 |
 Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Post Edited: 05.04.2011 @ 19:45 PM by littlemike69 arite all, bit about me, 27yrs old, about 5'11-6ft, 75kg, only really do footy as any sort of exercise etc, pottered about every now and then down the gym, but treat myself as purely a beginner, so on with my hopes of doing some decnt bodybuilding...just started training this week, one session down, a lifetimes worth to go im hoping, training from home, mainly down to being easier to do so rather than going gym aswell as continental shiftwork, more so these days down to finances, got a spare bedroom set-up, most stuff there already, few bars as to not change plates about too much, lazy i know, but works for me! but by friday will have the following.. olympic bench, with lat bar & tricep rope attachments, this can be changed over for preacher curl pad olympic 7ft bar -bench olympic 6ft bar -squats olympic 6ft bar -deads olympic ez-curl bar olympic tricep bar olympic dumbells whack of olympic plates standard 5ft bar -BB rows/miltary press etc standard dumbells few standard plates 5ft punch bag up on heavy duty bracket off the wall chin up/wide grip bar coming friday-marcy sr50 squat rack (want to custom make a dip attachment for this too, possibly with hanging raise pads on it!?) and some marcy tri-grip plates coming, these and the squat rack all new but got for a bargain, so couldnt turn them down! got this 5x5 routine (with few choice exercises to choose/change to) DAY 1 – PULL Deadlifts or Power Cleans Barbell Rows, Dumbbell Rows, or Wide Grip Chins Barbell Curls, Close Grip Underhand Chins, or Hammer Curls DAY 2 – PUSH Incline or Flat Barbell or Dumbbell Bench Press Barbell or Dumbbell Shoulder Presses Tricep Dips or Close Grip Bench Press DAY 3 – LEGS Front or Back Squats Barbell or Dumbbell Stiff Leg Deadlifts Calf Raises (3x12) - only if a seriously lagging bodypart Weighted Crunches or Weighted Hanging Leg Raises (3x12) did my first session yesterday, tried what i thought was low weights, but good to gauge what weights i need to be trying etc, started with very low weights as warm up 5 repsbefore each exercise.... Deads 56k x5 56k x5 56k x5 56k x5 56k x5 *will up these by an extra 15-20k next week BB rows 25k x5 25k x5 25k x5 25k x5 25k x5 *not too heavy, but keep same weight next week, first time at these and form didnt feel right Ez-curls 18k x5 18k x5 18k x5 18k x5 18k x5 *form felt ok, prob up about 5k next week see if i hit 5x5!? | ||
| littlemike69 | | ... | 11-03-2011 @ 15:20 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | managed to wake not feeling like i was dying today  i had been on crutches for a short period before saturday just gone, but had first game back at footy, had to start as numbers were tight due to injury losses, got a hatrick, top of the league with game in hand now felt good, so played sunday 7-a-side too, then decided to start my first gym session monday too, BAD IDEA!!! been dying all over since monday! bad enough that i cudnt face any training footy or gym, but feel better today so gunna hit my "push" session today, first one, so be guessing low weights again, just wanna work out my weights slowly and avoid bad doms while im getting into it, and dont wanna be aching all over at footy tomoz! will post up the session later... | ||
| Boar | | ... | 11-03-2011 @ 15:25 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | football is KNEE SUICIDE !! kettlebell are awsome ! best of luck mate | ||
| littlemike69 | | ... | 11-03-2011 @ 19:14 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Boar said:football is KNEE SUICIDE !! kettlebell are awsome ! best of luck mate funny enough it was my knee that was f**ked and put me on crutches, some unfit fat c**t that i'd dealt with in first half 2-footed straight through my knee in 2nd half to put a stop to me! t**t! very lucky ligament escape! i love it though, cant resist a game! i will have to look up these bellamajig thingys! see what all the gay fuss is about! and cheers Boar, need all the luck i can get.... todays session just finished (hands shaking as i type!) still starting low to avoid terrible doms and guage weights, feel good, except my left shoulder blades muscle area back thingy f**ker pulled half way through  flat bench press 35k x5 35k x5 35k x5 40k x5 40k x5 *35k's just felt too easy to, so upped to 40k, happier with this as i think i'll struggle to get 5x5 out next week atm barbell shoulder press 20k x5 25k x5 25k x5 27.5k x5 27.5k x5 *kept upping these, totally misjudged what i could start with, even 27.5k might be abit light, soon see next week, and dunno how, but i moved wrong on a push during last set and hurt the muscle just under and inside my left shoulder blade, killing now, stick to 27.5k next week to see if i full 5x5 it and nail form to not f**k my back up tricep dips 5x5 off the bench, 1-because i dont have a dip bar made for on my squat rack yet, and 2-because i cant do more than about 3 proper ones yet! all in all ok for first push session, still feel with this routine i need about 4 or 5 exercises each session, but im sure that will change as the weights become heavier as a man up! lol | ||
| littlemike69 | | ... | 12-03-2011 @ 18:40 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | footy today, title clash with only real contenders a point behind us, wasnt feeling it at all, hurting like f**k from yesterdays session, then told i gotta play right wing coz we were short, fuming after hatrick upfront last week, but still, nice bit of cardio, we drew 1-1 to stay top, i ended up right back too as we only had 11 so threw injured right back upfront, and yours truly got the first goal f**k me im hurting now! but looking forward to my next gym session! might even get my pull day done tomoz coz im working nights monday strange wanting to train again so quick after onlay being a week into it! | ||
| littlemike69 | | ... | 14-03-2011 @ 15:52 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Post Edited: 05.04.2011 @ 19:49 PM by littlemike69 no time after yesterday, so on with my planned mon/wed/fri split, nights tonight, so imagine i'll be f**ked by the early hours!todays session..... Deads 70.5k x5 70.5k x5 70.5k x5 70.5k x5 70.5k x5 *17.5k up from last week, didnt wanna push it to check on form, first 3 sets felt awful form wise, slightly pulling my lower back a bit, not the weight, just didnt feel like i was doing them right, concentrated a bit more and felt much better on last 2 sets, probably stay the same weight next week to nail form, feel more weight coming easily though BB rows 25k x5 25k x5 25k x5 25k x5 25k x5 *same weight as last week, form felt better, stick to weight next week, possibly up a touch if form still feels good Ez-curls 23k x5 23k x5 23k x5 23k x5 23k x5 *form felt ok and lasted the full 5x5 after upping 5k from last week, tough last 3 reps, think i'll try 30k next week (well, 28k due to weights i have) not a bad 2nd effort, but even though when im trying hard for form and thinking im nailing it, i get the feeling i just need someone in the know to confirm, i.e. on deads, BB rows "no mike, you're not actually arching your back properly at certain points in the lift" hmmm i dunno  i am trying, and think the back is ok, i have been looking at Boars dead vids and now feel im bending my knees too much and letting my shins go too far forward all the time on deads though!? | ||
| littlemike69 | | ... | 16-03-2011 @ 14:40 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Post Edited: 16.03.2011 @ 14:41 PM by littlemike69 todays push effortsflat bench press 40k x5 40k x5 40k x5 40k x5 40k x5 *upped all to 40k from last week, struggled to push out last 2 reps, stick to 40k next week barbell shoulder press 30k x5 30k x5 30k x5 30k x5 30k x5 *30k seemed fine, kept a bit of form so no shoulder blade/back pull this week, stick with 30k next week, or aty least start with it and see how it goes upto last set tricep dips....CHANGED THESE TO CLOSE GRIP BENCH PRESS, think i'll get more out of them by sounds of it close grip bench press 27.5k x5 30k x5 30k x5 30k x5 30k x5 30k x5 *ended up with an extra set here, felt i used the 27.k start as a warm up, struggled last 2 reps though! keep at 30k next week I can feel the workout already, not worn out, but certainly couldnt do any more weight on those figures as such, but feel i could go a little bit more reps, maybe the breaks are too long/helping too much!? dunno what thats all about!? | ||
| littlemike69 | | ... | 22-03-2011 @ 23:42 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | fridays session, wifi-net been rubbish lately since "new" 50meg been installed, t**ts. Back Squats 53k x5 43k x5 43k x5 43k x5 43k x5 *drops these as felt ok, but slight pulling on thight and didnt wanna be able to not run tomoz! Barbell Stiff Leg Deadlifts 43k x5 43k x5 43k x5 43k x5 43k x5 *not done these before, felt awful, the bar just felt too far away to keep the legs stiff enough and back arched enough Calf Raises 3x12 Hanging Leg Raises 3x12 *started without weight due to first time doing these stiff leg deads need some work, not happy with them at all missed my day 1-pull session this week, absolutely gutted, mrs started back at work monday, first time in a year and half due to pregnancy, and our daughter being born, she's a year old next month, crazy stuff! unfortunately this has been a very busy 2 days, and my car broke so has all helped hinder my training so far this week, even been too stressed and tired etc to keep my remote diet efforts and protein shakes in check anywhooo, bed protein tonight, and push session tomoz before my nightshift work kicks in, will do legs friday when i get up, if not saturday this week as no footy to worry about as all games off. really struggling diet wise, before the whole mrs and working thing, ive been good with shakes and my morning oats, multivits once a day, even started checking protein amounts in other mealtime foods, but really think i need to list up all the different foods i should be eating and like so i can get this nailed properly, this was always gunna be by biggest hurdle, and so far its seeming f**king huge, just jab me up with something now ffs  | ||
| Wiegieboard | | ... | 23-03-2011 @ 00:02 |
 as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Great blog and some really hard work in there. I love reading about athletes who do other sports on here. Diet seems to be my problem too. I eat enough but loads of it is s**t food. Good luck getting that sorted out. It's so difficult when the cravings kick in. | ||
| littlemike69 | | ... | 23-03-2011 @ 00:14 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Wiegieboard said:Great blog and some really hard work in there. I love reading about athletes who do other sports on here. Diet seems to be my problem too. I eat enough but loads of it is s**t food. Good luck getting that sorted out. It's so difficult when the cravings kick in. cheers Wiegie, i wouldnt say i was an athlete, but like to think i'm at least fitter than most who dont regularly exercise, but want a bit about me if you get me, not bothered about being too big/massive etc, just a bit of size and shape, if anything it should help my game too footy wise, be a bit stronger and a bigger person around the ball etc, and i dont think 1 footy training session and 1 90 min game a week should burn off too much of my efforts!? i seem to "always be eating" according to those who see me often, but im on a double negative, i dont actually eat that much, and cant really stomach alot of massive meals, just eat small crap all the time, crisps being my biggest downfall, seem such an easy quick fix to keep my jaw chomping when feeling the need, then there's the veg, i HATE most veg! i'm desperate to nail some sort of training based diet though based on what foods i do like, so research a plenty from here in....! | ||
| Wiegieboard | | ... | 23-03-2011 @ 00:47 |
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | oooh that must be a bugger if you hate veg! I've been through the what the hell do I eat thing myself in the past. What helped me a lot was laughably those tesco meal deals and pasta,chicken and bacon pots that cost £1:20 to £1:30 a pop along with the sushi packs, wraps and sandwiches. There are tonnes of kinds and all of them contain carbs as well as proteins.(pasta salad and salad boxes have veg) Another thing before they got too expensive was those no drain tuna cans. With the meal deals you can also get fruit juice as well as crisps and it costs 2 quid a pop if you go for that option meaning £10 gets you 5 pasta and meat pots, 5 bags of crisps and 5 juice bottles. Obviously they're not Gordon Ramsey food but they've kept me away from the dairymilk and Dr. Pepper. Might not be up your street at all though but thought it'd be worth a shout just incase. I like a game of footie myself though admittedly only once or twice a month. I play in goals and found that having the extra strength and size makes people less likely to run towards me haha. I'm gonna be following your blog as I'm interested to see the results in your sport! All the best and good luck with that eating! | ||
| littlemike69 | | ... | 23-03-2011 @ 01:21 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Post Edited: 24.03.2011 @ 14:37 PM by littlemike69 Wiegieboard said:oooh that must be a bugger if you hate veg! I've been through the what the hell do I eat thing myself in the past. What helped me a lot was laughably those tesco meal deals and pasta,chicken and bacon pots that cost £1:20 to £1:30 a pop along with the sushi packs, wraps and sandwiches. There are tonnes of kinds and all of them contain carbs as well as proteins.(pasta salad and salad boxes have veg) Another thing before they got too expensive was those no drain tuna cans. With the meal deals you can also get fruit juice as well as crisps and it costs 2 quid a pop if you go for that option meaning £10 gets you 5 pasta and meat pots, 5 bags of crisps and 5 juice bottles. Obviously they're not Gordon Ramsey food but they've kept me away from the dairymilk and Dr. Pepper. Might not be up your street at all though but thought it'd be worth a shout just incase. I like a game of footie myself though admittedly only once or twice a month. I play in goals and found that having the extra strength and size makes people less likely to run towards me haha. I'm gonna be following your blog as I'm interested to see the results in your sport! All the best and good luck with that eating! yeah im also looking at all the food ranges now! obv considering what i like, need and cost in the thoughts, i think if i tried and nailed some sort of diet i wouldnt even want most of the crap i eat!? just need to know exactly what i'm looking for in food and start being a label freak to get some meal lists going, and i think variety is definitely the key to keep at it then. i had 3 minted lamb grills last night, first time i've looked at a label on the box for food!, not sure what the other things were, but it worked out something like 35-40g of protein once cooked, which i was pleased with as i LOVE them! but obv need to go more in depth, but its a start!? thanks for the interest and luck!, always nice to follow and have followers  i'll defo get some reading in on your journal buddy, havent really had much time to get involved on here yet, but soon pick it up | ||
| littlemike69 | | ... | 25-03-2011 @ 20:15 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | Post Edited: 05.04.2011 @ 19:57 PM by littlemike69 did my day 1 pull session today, even though i should have done day 3 legs, reason being i missed pull session at start of the week and need to start doing legs at beginning of the week as it desnt bode well with footy on a sat.....Deads 80.5k x5 80.5k x5 80.5k x5 80.5k x5 80.5k x5 *upped these by 10k this week, dont really know why, just felt the need.... and they went well  felt a bit of a pull on back during 1st 2 sets but focused and sorted it out and felt good BB rows 25k x5 25k x5 25k x5 25k x5 25k x5 *these didnt feel too bad, but some sort of back pain kicking in? certainly going to 30k next week, but need to keep an eye on why the back pain was present, maybe just because of first week at heavier deads beforehand? Ez-curls 28k x5 28k x5 28k x5 28k x5 28k x5 *felt good to get these going at this weight, form felt ok, really had to push out last 2-3 reps, might even try 30.5k next week!?!?!? all in all felt like a good session especially considering i only had 4hours sleep this morning from last nights work shift and been out in the baking sun grafting in my mates garden all day!oh, and had my 16kg kettlebell aka Gaybell delivered, so had a few between legs and overheads in garden, f**kING HEAVY! and smashes the forearms once swung overhead, but tiring so could become a great workout! will need to research whether to leave out gaybelling atm due to mass routine im having a go at....... | ||
| littlemike69 | | ... | 27-03-2011 @ 00:03 |
Member 2236, 270 posts SQ 100, BP 60, DL 140300.0 kgs @ 75kgs UnEq | i could barely put my trackies on this morning! f**king deads have killed my back hoping just bad doms, i think so anyway, annoyingly put a stop to me playing rugby today too, t**t | ||
| hrat | | ... | 27-03-2011 @ 23:36 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | That's not good. Can you get a video of your deads? Not s good as real time coaching, but seeing what you're doing is a great help. Plus, sucky form might only be annoying now, but when the weight gets high it'll only get worse. Looks like you've got the right ideas though, plenty of big compound lifts. Keep at it. | ||
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