Mike’s Blogs

Just read a very interesting article on Mike Mentzer yesterday regarding his views on breaking past the psychological barriers that prevent us from reaching our full physiological limits. In his discussion, he expressed the importance of being able to maximize the intensity of working out through the idea of mentally focusing on the contraction of various muscles beyond what we think and feel are our limits. As a believer in the seemingly unlimited power of the mind, I could not agree with him more and plan to do all that I can to reach my full physical potential during every lifting session.

I am most comfortable with a 5 day per 7 day week routine (2 on 1 off 3 on 1 off). Each bodypart is assigned it’s own particular day for the week and endures an approximate 4-5 exercises x 4 sets session. My workouts last about an hour each. Ab work is performed at home for an additional 15-20 minutes 3 times per week.

My schedule is not constant. It changes weekly as different body parts will engage upon different days. The reason why I do this is because I work out muscle groups based on how they feel on particular day, provided of course, that they have had sufficient rest from their previous workout. Also, I take into account the idea not to perform for example back one day and biceps the next, or chest one day and shoulders the next etc. Overlapping muscle groups are given at least a one day cushion between the next workout. Through years of working out, I have discovered that this method works best for me.

My diet consists of about 3800-4000 calories daily. Yes, I am bulking. As my journal grows, I will post specific aspects of my diet which I feel affected me in any way along with the corresponding workout. 

Currently, I weigh about 195 lbs, which is far from where I started during the tail-end of 1997 (120lbs). My goal when logging this journal and in the future is very straightforward: I wish to become bigger and stronger.

The introduction is done. Now for the journal… 

As always, comments are welcome.

I started lifting around late 1997 experimenting in the weightroom during my early college career. As a noob, I was obsessed with the bench press followed by the rest of my upper body. I was consistent with a jogging routine as well for cardio purposes, however in terms of any kind of weight resistance, my legs were completely neglected…for years.

My weight during this time was at an all time low of 120lbs as freshman year in college, I came down with a horrible stomach virus. Combined with a 5′7" height, I was a relatively small person. I established one goal during this very moment of looking in the mirror, which was in all forms of simplicity, to become bigger and stronger.

I ate recklessly, with no regard to nutritional values the entire time I was in college. Although my noob gains were fantastic, they did in fact eventually plateau towards the end. I took zero supplements and had horrible amounts of sleep due to relentless midterms. I was CONSISTENT with working out however, and when I graduated in 2000, I did not hesitate to quickly establish a membership with a local gym to continue with the weights.

Gains continued very slowly, plateaus would hit here and there, and I also started experimenting with basic supplements such as creatine and protein. I was satisfied with what I was doing until late 2005/early 2006, when I realized that I had been on my longest plateau. The thirst to get bigger and stronger was uncanny, and weight lifting became an obsession.

I began to block out all other things in my life to focus on my lfting. I finally started doing legs as of last year (yes, I know) as well as performing deadlifting techniques. I changed up my diet based on reading material, became more aggressive with my lifting routine, introduced myself to greater supplementation and basically attacked my entire outlook on gym perspective with more and more detail.

With greater discipline came greater results, and I made great gains in 2006 both in terms of strength and mass. Now a member here on this site for the past two months, I will continue to document my routine here to keep a better-organized perspective on my goals.

I should have performed this quite some time ago, but starting now is much better than not starting at all. Last year, I was on a quest to find an internet site that provided valuable information regarding weight lifting as well as a discussion board to share ideas and thoughts with others that enjoy the same hobby. During the period of early January of this year, I stumbled upon this site and immediately noticed that it fulfilled all of the "prerequisites" for what exactly I was seeking. The journal section really caught my eye as I discovered the large number of members here that really take the time to record what they are doing and hence make inevitable progress as a direct result of motivating and sincere input from others that embark on the same mission. Viewing the journals and progress of the countless number of members here really prompted and motivated me to start one of my very own. Thus, from this point forward, as a valuable element to keep record of my progress, I will journal my mission indefinitely in my quest to achieve my physical and mental goals.

Wish me luck… 

Any dedicated and/or experienced weight lifter would not hesitate to stress the importance of going to the gym even when you feel tired and lazy, assuming of course that it is not in fact a rest day. I too believe in this philosophy and recently pushed myself beyond the increasing feeling of fatigue that settled in during this back day.

The last few days have been tainted with poor rest and caught up to me rather quickly. Hence, as I entered the gym, I did not feel the explosive motivation I normally do when it’s time to work my back, once per week. I set up for Yates’ rows, followed by one arm DB rows, then seated close-grip rows, hammer chins and finally shrugs. My routine consists of four sets per exercise, 8-10 reps per set. I realized immediately performing my second working set of Yates’ that fatigue can heavily hinder focus. Without proper focus, I strongly believe that one’s workout can derail and stray from optimum training states.

Although there have been countless times when I worked out while feeling tired and realized just how difficult it really is to ignore this factor and focus on my workout, it became even more evident during this session. You can vary the intensity of your exercise if you really want to; keep your core tight, your posterior chain unbreakable, your head up etc… By truly executing perfect form, the movement virtually uses every muscle in addition to the muscle primarily involved. This "harmonic balance" of muscles begins to break down in parallel with the loss of concentration resulting in an increasingly more difficult workout. I have had great success with Yates’ rows recently, but this workout proved more difficult as I simply could not take a firm grasp on my focus. The rest of my workout followed suit, and instead of sacrificing form, I lowered my working weight, completed all sets, went home, ate and then went to sleep.

I realized that although it is very important to stay motivated and not miss your workouts due to laziness or other "false" reasons, it is equally important, on these days specifically, to remain as focused as possible to maintain proper form and prevent injury as well as maximize the mind-muscle connection phenomenon and make the session explosive. Over the years of working out, I have discovered the difficulty of attending the gym when your mind is really not up for it. This past year was marked with tremendous gains and therefore heavier working weight, so this factor was made much more explicit when rowing close to 300lbs. The mind, without a doubt is a priceless and crucial tool for making gains and laying the entire foundation for the reasons why we all go to the gym.

The flat barbell bench press has always been my favorite chest exercise. It’s what I started with, what I continue to do today and what has helped my chest grow. Combined of course with other compound and isolation exercises, it has remained the foundation of my chest routine.

I am a firm believer in optimum mind-muscle connection and that being in the "mental zone" greatly influences one’s ability to successfully lift weights in the manner that he/she desires. Without confidence or concentration, I believe a workout session merely amounts to movements performed lacking the basis of why you are doing them to begin with.

I always follow the more difficult path; never satisfied with the weight I lift today and always looking forward to tomorrow when I attempt to lift more. I always make sure that when I enter the gym, my mind is focused and ready. I never go there to socialize or show-off; I am there for myself and myself only.

Concerning chest exercises, it is no surprise that constantly thinking about benching causes me to dream. Beginning a couple years ago, every month or so I have a dream where the barbell on flat bench is loaded with a ridiculous amount of weight, yet I bench it with no fatigue, no pain and no difficulty. The action can be best compared to "benching underwater" (if that were possible), because I noticed that in my dream I have to pull the bar down to my chest and it is pressed with the same amount of resistance. Resistance that is very little but enough to prevent movements from occuring very rapidly. On these days following these dreams, my workout sessions are almost always better than the norm. Combined with a focused mind, the dream where I can do the impossible helps me lift more than what I realize I am capable of doing, and helps me progress along my never-ending quest for performing in the absolutely best manner posssible.

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