Background
Name: Mitch
Current Weight: 183 lbs
Height: 5'10
Location: Chicago, IL
Gym: LA Fitness
Athletics: Former boxer & wrestler. Not currently involved with a mixed martial art
Present 1RM
Parallel Squat -- 275
Deadlift -- 315
Bench Press -- 210 (haven't progressed or made much effort to progress)
**Hit my goal on the 300 lb deadlift, barely missed the 300 lb squat, and didn't come close to the 250 lb bench press mark I set for my goals in 2008..**
Supplement Stack
Whey Protein -- Scivation 10 lb Chocolate Flavor
Multi Vitamin -- Controlled Labs' Orange Triad
Intra Workout -- Controlled Labs' Purple Wraath
Pre Workout -- N/A (Formerly CL's White Flood, ran out of that; thinking about buying Super Pump when I get some money)
Creatine -- Controlled Labs' Green Magnitude / Controlled Labs' Green Bulge
Others -- Controlled Labs' Blue Up
Goals of 2009
Bench 1RM 275 lbs
Parallel Squat 1RM 400 lbs
Deadlift 1RM 400 lbs Reppin at least 225 on the bench
Bring bodyweight down ranging anywhere from 168-173
Mile time = 7 minutes flat
Body fat % = 10% Diet correctly, don't cheat!
Destroy fat!
Continue packing on lean muscle
Next week (starting Monday) I'll be switching to a 4 day on 1 day off split. It'll look something like this:
Day 1: Legs
Day 2: Shoulders
Day 3: Back/Bi's
Day 4: Chest/Tri's
Day 5: Off
Day 6: Repeat Cycle
May skip an off day depending on how I feel but I got a photo-shoot coming up soon which could potentially land me a modeling job for a jean company called "Rock Revival". So I'm obviously going to attempt to look a lot leaner and flatter for the shoot. I will be cycling carbs as well. The photo-shoot is on September 1st.
Notes: Strict Press refers to standing military press with no leg drive, military press refers to seated barbell military press on a smith machine, and military press behind the neck is pressing on a smith machine but behind the neck. Hope that clears up some confusion.
Reccomendations on helping my hips? My leg drive and my form is pretty great. I sit back with a slight arch in my back, keep my core tight, drop down and push my knees out on the way up. As the set progresses, my hips become worn down. What can be done (if anything) to help that problem?
But yeah, I know. It's not from a lack of effort, that's for sure. I'm actually squatting twice a week now at the very minimum.
Starting Smolov Jr. next Monday. I will be having my last training session of the week tomorrow (09/04). My elbow is beat up, my right hamstring is incredibly sore/stretched/tight, and my joints are all in all struggling right now.
I could probably have used at least half a week off but it's alright, two days should be sufficient rest, I'd say. I have a high threshold for pain.
Anyways, the photo-shoot went good. I should be receiving some photos back soon. Depending on how I look will determine whether I post them or not. I had a half pizza the morning of the shoot and sipped on gatorade throughout to carb up. It was good eating junk again.
So, yeah. Everything is pretty well here. Just going to hit up the back tomorrow then rest the body for the weekend. I'll start back up on Labor Day and look to add some strength to 2/4 main lifts for me.
It's about winter, anyways. Might as well run a cycle of Smolov Jr., add some much needed strength, and have a fun bulk anyways, right?
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