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RE: Mikey's big fat gain - Sep. 12 2006 11:57:30
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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After a couple of weeks of rest, one voluntary, the other not so. I'm going to change my routine again, and hopefully shock in some gains.
Here's what i've devised.
Day 1
Back and Shoulders
One arm pulls
Military Press
Lat Pull Down
Bent Over raises
Cuban Press
Day 2
Triceps and Biceps
Dips
Preacher Curls
Kickbacks
Chin Pulls
Day 3
Legs, Chest and Abs
Squats
Flyes
Cable Pulls
Inward hold bench
Abs
As usual please feel free to critique it. I'm keeping some of the basics but adding some newish stuff in.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 24 2006 15:21:21
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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First week went down well, and this week i've slipped back ito my usual(ish) weights. Been struggling with a couple of exercises, but am doing well. I'm sleeping much better, and am back to eating properly now so thins should get back to normal pretty quickly. I'm doing a 10k run for Cancer Research on the 1st of October, so have been training for that over the past couple of weeks. Am in way over my head but i'm sure i'll manage it.
This week so far.
One arm pulls 30k
Military Press 20k
Lat Pull Down 80k
Bent Over raises 12k
Cuban Press 8k
Dips - BW - belt next week
Preacher Curls - 11.25 on each side + BAR
Kickbacks - 12k
Chin Pulls 80k
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RE: Mikey's big fat gain - Sep. 27 2006 23:51:55
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Flyes - 16k
Cable Pulls - 12.5k
Inward hold DB bench - 28k
Abs - Various - Obliques 18k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 29 2006 0:19:54
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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One arm pulls 28k should have done 30
Military Press 20k
Lat Pull Down 80k
Bent Over raises 12k
Cuban Press 8k - up to 9 next week
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
|
RE: Mikey's big fat gain - Oct. 1 2006 21:31:43
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Well, completed my run today, 10k at Hampton Court Palace with 3000 others. Raiesed over £300 in two weeks, not bad eh?!
< Message edited by Mecpike -- Oct. 3 2006 23:53:35 >
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 3 2006 23:55:09
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Legs are rather sore form the run, so no training of them this week.
Dips - BW + 5k - used my new dip belt for the first time, is a bit strange but cool.
Kickbacks - 10k
Chin pull downs - 85k
Preacher Curls - 25k + BAR
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 11 2006 0:09:41
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Day 1 - things are back in synch bnow.
Lat Pull Downs - 80k (struggle) - the time i had off i seem to have really suffered on this, i was starting not to struggle at 85k before!
Military - 20k
Cuban - 8k no 9s available
Benot Over Raise - 12k
One arm pulls - 30k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 14 2006 0:59:58
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Dips - BW + 5k
Preacher Curls 22.5k + BAR - couldn't find anymore 1.25s to make up 25.
Kickbacks - 12k
Chin Pulls - 85k
All in all a good workout.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 15 2006 22:38:08
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Abs - Various - Obliques 20k Situps 10k
Inward Bench - 28k
Decline Flyes - 16k
Cable flyes - 15k
Calf Press - 140lbs
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 17 2006 21:30:41
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Feeling rather sore after sunday's workout 
Lat Pull Downs - 80kx1 75kx2 - barely did full sets, its really p*ssing me off now, i WAS getting somewhere.
Military - 20k - again, struggled to do full sets.
Cuban - 8k
Bent over rasies - 10k (12s being used)
One Arm Pulls - 30k no problemo gringo
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 17 2006 21:34:10
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zenman
Posts: 305
Joined: Aug. 18 2006
Status: offline
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quote:
ORIGINAL: Mecpike
Well, completed my run today, 10k at Hampton Court Palace with 3000 others. Raiesed over £300 in two weeks, not bad eh?!
Well done, a great cause, you should be very proud of yourself :)
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RE: Mikey's big fat gain - Oct. 22 2006 0:39:10
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Dips - BW + 5K
Kick backs - 12k
Chin Pull Downs - 85x1 80x2
Preacher Curls - 25k + BAR
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 22 2006 0:40:02
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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quote:
ORIGINAL: zenman
quote:
ORIGINAL: Mecpike
Well, completed my run today, 10k at Hampton Court Palace with 3000 others. Raiesed over £300 in two weeks, not bad eh?!
Well done, a great cause, you should be very proud of yourself :)
Thanks, it was a great cause,a and i really felt like i'd done my bit, hopefully it'll be the first of many in thte future.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Oct. 31 2006 22:21:38
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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New routine as of tomorrow - had a weeks break, and now on to new and better things
Back and Biceps
Deadlifts
Wide Lat Pulls
Hanging bicep Curls
Cable Pulls
Triceps and Chest
Wide Bench (BARBELL)
Close Grip Bench
One Arm Cable Pulls
Overhead Tricep Ext.
Legs, Abs and Shoulders
Swissball Crunches
Ball Revolutions
Leg/Calf Raise
Rear Leg Push
Front Lateral Raise
Twisted Military
< Message edited by Mecpike -- Oct. 31 2006 22:22:39 >
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Nov. 1 2006 22:29:35
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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First Day done, have decided to do 4x6 and see how that gets me. Have definitely made some good gains using the last regime. Debaiting giving a cut another attempt, we'll see.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Nov. 2 2006 20:36:03
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Day 2 of the first week down. Feel i may add antoher chest exerice to this regime, as my pecs are a negative point in my opinion, or maybe its just my genes?!....
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Nov. 8 2006 9:15:41
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Day 3 of the first week was fine, nothng major to report.
Day1 of full weights.
DB Bicep Curls - 14k
Wide Lat Pulls - 65k some shoulder clicking (right)
Cable Bicep Pulls - 32.5k
Deadlifts - 45k - had to use the barbells in the freeweights section rather than the squat racks as Virgin have decided we only need one now, rather than the three we had, B*stards. And 45 is the heaviest there.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Nov. 10 2006 9:18:02
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Wide Bench - 70k
Close Grip Bench - 52.5k
Tricep Pushdown - 37.5k - changed from one arm as one arm just didn't feel right.
O/H tricep extension - 20k - sore back after these today.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Nov. 12 2006 16:59:35
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Calf press - 140lbs
Twisted Military - 18k
front lateral raise - 10k
standing gluteus - 65k
Abs - Swiss crunches/ball rotations/oblique lifts (20k)
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Nov. 14 2006 21:15:38
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Wide lat Pulldowns - 70k
Bicep Cable Pulls - 35k
Hanging DB Bicep Curls - 16k
Dead's - 80k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
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