New Efforts

[IX Micheal XI]

Just trying to be an active dad in my mid 30's. I enjoy just about any and all recreational activities. Dabble in kayaking, mountain biking, climbing, MT and BJJ, hiking, etc. Have 2 daughters, 3 and 18 mos, both with suspected autism. My world revolves around them. The gym/recreation is my therapy.

Current PR's:

Squat: 515lbs (3/09/14)

Front Squat: 345lbs (11/5/16)

Bench: 335lbs (9/8/13)

Sumo Dead: 555lbs (10/10/13)

Conventional Dead: 535lbs (1/31/14)

Press: 205lbs (7/3/15)

Push Press: 235lbs (6/20/16)

Power Clean: 215lbs (5/31/13)

Snatch: 135lbs (3/04/14)

(Gym) PL Total: 1405lbs

Mile Run: 10:07 (3/01/14)

5K Run: 44:14 (11/27/16)

6'2 - 225lbs.

Meets:
2013 Oklahoma Grand (NASA) - 1323lbs @ 242 (507/298/518)


Old Log: http://www.sherdog.net/forums/f49/back-wagon-2152335/#post71866979

My Youtube: http://www.youtube.com/user/IXMichealXI

Instagram: micheal_ryan

 

[IX Micheal XI]

Squats

135 - 5
185 - 5
225 - 5
275 - 5
315 - 3
345 - 3
365 - 2
385 - 2
405 - 1
435 - 1 +10lb PR
445 - 1 +20lb PR



Seated Hamstring Curls
120 - 10
150 - 10
165 - 10

Treadmill - Alternating Run/Walk
1.12 miles in 17:10

 

[NurseKnuckles]

You didn't need to start another log, bro! Your other one was fine!

Anyway, hope you keep it up. Whats the weight at these days?

 

[IX Micheal XI]

You didn't need to start another log, bro! Your other one was fine!

Anyway, hope you keep it up. Whats the weight at these days?

Checked in at 237.0 this morning. I hit my all time high back in January of 255 .

Currently eating at a deficit as I'd like to walk around at about 220.

 

[IX Micheal XI]

Heavy Bag
20:00

Bent Over Rows
95 - 10
135 - 8
185 - 5
205 - 5
225 - 5/5/5

Chins
8/5/5/5

Kroc Rows
75 - 16 each
75 - 14 each

Reverse Flyes
30's - 10
35's - 10
40's - 8

DB Curls
25's - 8
35's - 8
35's - 7

DB Shrugs
75's - 12
90's - 10
100's - 10

Treadmill - Alternating Run/Walk
1.06 miles in 17:30

 

[Pearse Shields]

New log?

Interesting. Keep up the solid work.

 

[IX Micheal XI]

Heavy Bag
20:00

Bench
135 - 10
185 - 6
225 - 6
245 - 4
265 - 3
285 - 2
305 - 1
325 - 0 Didn't miss it by much
275 - 4/4/3

DB Incline
55's - 12
65's - 12
75's - 12
90's - 8

Cable Crossovers
50 - 10
60 - 10
70 - 8

DB Kickbacks
25's - 8
30's - 8
35's - 8

Rope Pressdown
100 - 10
110 - 10
120 - 8

Treadmill - Alternating Run/Walk
1.13 miles in 17:30

 

[IX Micheal XI]

Deadlift
225 - 5
315 - 5
365 - 2

Sumo Deadlift
365 - 1
405 - 6
455 - 4
495 - 1

Planned on doing conventional for the whole workout but I just couldn't get loose enough. Even my Sumo form was a little off.

Stretching
15:00

Leg Press
+90 - 20
+180 - 20/20

Decline Situps + Bands
15/15

Ab Wheel
10/10/10

Treadmill - Fast Walk
1 mile in 17:30

 

[IX Micheal XI]

Press
45 - 10
95 - 8
115 - 5
135 - 5
155 - 5/4/4/4

Pullups
8/5/5/4/3/4/4 (33 Total)

Flat DB Bench
55's - 8
90's - 8
100's - 6/6

BB Curls
65 - 8
85 - 8
95 - 8/8

Overhead Triceps Ext
EZ+40 - 8
EZ+70 - 8/8

DB Shrugs
100's - 8/8/8

Treadmill - Fastest Mile
1 mi. - 14:40

All in all, kind of a Bro day.

 

[IX Micheal XI]

Hiking - at the lake
3.10 miles - 1:09:26

 

[IX Micheal XI]

Squats
135 - 8
185 - 5
225 - 5
275 - 5
315 - 8
365 - 5
315 - 8/8

Awesome session for me. Pretty sure both 365x5 and are 315x8 rep PR's, let alone 3 sets of 8 of 315.

Good Mornings
35 - 8
85 - 10
105 - 10

Low back was already super tight.

Standing Weighted Cable Crunches
40 - 10
50 - 10
60 - 10
70 - 10

Treamill - Alternate Walk/Run
1.18 miles - 17:30

Body weight was down to 236.

 

[IX Micheal XI]

Heavy Bag Work
20:00

Hang Cleans
95 - 5
115 - 5
135 - 5
155 - 5
175 - 2

Still trying to get the hang of these. Not having access to bumper plates sucks.

Bent Over Rows
135 - 10
185 - 6
205 - 5
225 - 5/5/5

Chins
8/6/6/5

Kroc Rows
50 - 24/24
75 - 12/12

DB Curls
30's - 8/8/8

Wide Grip Cable Shrugs
200 - 12/12/12

Treadmill - Alternate Walk/Run
1.20 miles - 17:30

Clocked the first mile portion right at 14:40, tying my best mile time.

 

[IX Micheal XI]

Heavy Bag
20:00

Bench
135 - 8
185 - 5
225 - 5
255 - 8
265 - 6
285 - 3+F

Really thought I had that 4th rep in me.

DB Shoulder Press
45's - 12
55's - 10
65's - 6/2

Close Grip Bench
135 - 10
185 - 6
195 - 4
135 - 8/8 - All paused

Single Arm Triceps Ext - Cable
40 - 8
50 - 8
60 - 6

Just ran out of gas this workout. Probably should have ate more during the day as opposed to post workout.

Treadmill - Mile for Time
1 mile - 13:27 (PR)

Only positive from tonight's workout.

 

[IX Micheal XI]

Sumo Deadlift
225 - 5
315 - 5
365 - 3
405 - 3
455 - 3
495 - 3 (+1 rep PR)

Had to bail early for personal reasons.

BW was down to 234. Not 100% sure, but I think that's the lowest I've been since 2011. Definitely the lowest I've been in the last 9 months.

 

[IX Micheal XI]

Insanity
Plyometric Cardio Circuit

Waiting around on location to finish my current job up. Trying to get in as much cardio as possible. Heading to Punta Cana in the Dominican Republic in mid May and don't really want to be mistaken for a walrus.

 

[IX Micheal XI]

Insanity
Cardio Power & Resistance (Day 3)

 

[IX Micheal XI]

Press
45 - 8
95 - 6
135 - 3
155 - 3
165 - 2
175 - F
175 - 1/1/1 (Push Press)
135 - 5/5/5

Disappointing day for presses. Probably should be expected with dropping weight.

Pullups
8/6/5/5/5/6 (35 Total)

Excellent day for the pullups. +2 reps in one less set over last week.

BTN Press - Wide
45 - 8/8/8

Just experimenting between pullups.

Treadmill - Mile for Time
1 Mile - 13:12 (PR)



Insanity
Cardio Recovery (Day 4)

 

[IX Micheal XI]

Squats
135 - 8
185 - 5
225 - 5
275 - 5
315 - 3
365 - 2
385 - 2
405 - 2 (+1 Rep PR)
435 - 1

385 - 1
365 - 1
315 - 4
275 - 6
225 - 4

Was hoping a 455lb attempt was feasible, but the 435 was a real grind. Form started to feel off, so I planned on working down a little, but I was so zapped at that point I had to keep dropping the weight. Still solid, about 7lbs lighter than when I set my 445lb PR.

Stretching
15:00


Insanity
Pure Cardio (Day 5)

 

[IX Micheal XI]

Bench
135 - 8
185 - 5
205 - 8
245 - 5
265 - 3
295 - 1/1/1
235 - 5

Vid of 2nd & 3rd reps of 295.


Taking advice on my form. Rarely ever video my bench.

This is my current hometown gym. I hate it. Hate the vibe, hate the equipment, hate the benches. Never seem to have a good workout or get comfortable here. But it was cheap. Thinking about switching next time I'm home.

Behind the Neck Press
45 - 8
65 - 8
115 - 5/5
135 - 4/4

Dips
8/8/10/10/8

Treadmill - Mile for Time
1.00 - 11:59 (PR)

Pretty significant PR. A full 1:13 better than my previous.

Overall, I was pretty stiff from the get go for this workout. Shoulders and elbows were tight from some of the insanity workouts. Side-note: ordered some Rehband Knee Sleeves this morning.

 

[IX Micheal XI]

Push Press
95 - 5
115 - 5
135 - 5
155 - 3
175 - 3
195 - F
135 - 5/5

Had to clean these into position. Failed the clean on 195, then ended up dropping the damn weight. Was not happy.

Chins
8/8/6/6

Close Grip Bench
135 - 8
155 - 5
185 - 5
205 - 5
225 - 5
245 - 3

Much better than the previous.

DB Shrugs
75's - 16/16/16