Mike's Post LP Log

[macorn63]

Age: 38
Height: 6'
Weight: 240

Goals:
Double body weight squat.
Compete somewhere, at some point.
Keep getting stronger without hurting my back ... again. (herniated disks in 2001)

Stuck on bench and press, still making gains each workout on squat, but lifting heavy 3 times a week was murdering me, so I switched to a H, L, M program after consulting with Austin Baraki.

Workouts so far:

Monday 4/11/13 Heavy
Squat
3x5 @ 355
Bench
3x5@275
*missed last rep
Deadlift
1x5@355

Wednesday 4/13/16 Light
Squat
3x5@285 (80%)
Press
Attempted ... 3x5@195. Actually completed 3x2@195, 3x8@135
Romanian DL
Attempted 3x8@225 ... grip failed. Felt like cardio.

Friday 4/15/16 Medium
Squat
3x5@320 (90%)
Close Grip Bench
3x8@185
Incline
3x8@185
1x10@135
Bent Rows
3x8@95

Monday 4/18/16 Heavy
Squat 3x5@360
Bench
3x5@275
DL
3x5@360

Wednesday 4/20/16 Light

Squat 3x5@290

Press 5x3@195 ... Attempted. Actually completed 5x3 Push Presses @195, then 1x10 @ 135

Romanian DL 3x8@185


Friday 4/22/16 Medium

Squat
3x5@325

Close Grip
3x8@195

Incline
3x8@195
1x12@135

Bent Rows
3x8@155

Dips
3x15

[Agilic]

Nice #'s...will be interested to see if HLM allows for some nice gains.

Just out of curiosity, any estimation of your BF%?

[macorn63]

About 3 months ago it was around 30% according to the little device they had at Gold's. I was 250 then.

I've been at 240 for the last 2 months despite trying to cut calories. I have lost an inch on my waist so hopefully I'm trading muscle for fat.

Monday's are still tough , but I don't feel so beat down since I started the HLM.

[macorn63]

Monday 4/25/16 Heavy

Squat 3x5@365

Bench 3x5@280

DL 1x5@365

Deads suck

[macorn63]

Wednesday 4/27/17 Light

Squat 3x6@295

Press 3x3@195 , 1x10@135

Narrowed my grip so that my forearms are vertical.

Deadlift 3x6@225

Decided I needed more repetition to get my form down. Felt like running sprints. I guess my cardio sucks too. Need to get some knee high socks. Leaving DNA all over the bar.

Weighted Dips 3x10 @ 25

[macorn63]

Thursday 4/28/16

Worth noting that I've been doing 45 minutes of cardio on the cross country ski machine every T/Th.

No access to a prowler.

My waist was 44" when I started. This morning it was 42.5".

Weight 239.

[macorn63]

Friday 4/29/16 Medium

Squat 3x5@330

Close Grip 3x8@200

Felt like crap today. Called it quits after 1 set of incline at 200.

[Austin Baraki]

Glad to see you started a log!

[macorn63]

Monday 5/2/16 Heavy

Squat 3x5@370

Bench 3x5@285

DL 1x5@370

[macorn63]

Tuesday 5/3/16

Cardio - 45" on Ski machine thing 500 calories

Wednesday 5/4/16 Light

Squat 3x5@300

Press 1x5@195, 1x3@195 ... 2 Push presses at 195 to finish, 1x5PP @195, 2x5@135

Romanian DL 3x8@205

Dips 3x12

Calve Raises 3x12

Thursday 5/5/16

Cardio - 45 minutes on skier 500 + calories

Friday5/6/16 Medium

Squat 3x5@335

Close Grip Bench 3x8@205

Incline 3x8@205

Incline Highest angle w/ dumbells 3x10@55

Bent Rows 3x8@175

Pullups 5x5

Monday 5/9/16 Heavy

Squat 3x5@375

Bench 3x5@290

DL 1x5@375

Pullups

Tuesday 5/10/16

Cardio - 40 minutes on skier 500 + calories

Wednesday 5/11/16 Light

Going on vacation tomorrow, will miss Thursday & Friday workout

Squat 2x6@315, 1x10@315

Press 1@185, 205, 225, 2x12@115, 1x12@95

DL 3x10@225 ..... First five at 3" deficit then 5 more regular to = 1 set

Pullups & Dips

Current weight .... fluctuates daily between 239-245

Waist measurement this morning = 42"

Trying to get 2,800-3,000 calories a day consisting of 250g protein, 100g or less fat and 300g or less carbs.

Been sticking to this pretty strictly 3-4 days out of the week, then blowing it 2-3.