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Re: Mike\'s Log
[ QUOTE ]
Goals: Hmm I dunno maybe 115x8 on the mil press? I have no idea if I can do it or not but itd be cool so Ill try. [/ QUOTE ] You'll get there pretty quickly. Also, how about instead of shrugs you do power cleans? Have you considered those? |
Re: Mike\'s Log
11/02/2007
Arms bike warmup Skullcrushers 9x40 8x35 10x30 Seated French Press 10x60 8x65 11x60 Cable pressdowns/pulldowns 10x42.5 pronated 10x37.5 supinated 10x32.5x2 pro/sup super set Standing BB Curls 10x70 10x80 6x80 Incline Hammers 3x10x25 Cross Body Hammers 2x10x20 Finally did tris, and did them first. Its been a month since Ive done them haha. They fatigued pretty quick but not a bad workout on them nonetheless. Bi's set a pr for 2nd week in a row on BB curl so that was good. last set of cross body hammers was pretty sloppy but i was super tired. Oh yah, diddnt do back cuz my legs are sore as hellll.. way sorer then yesterday..maybe tmrw maybe take the day off dunno. Next week goals: Hmm dunno. Gonna do bi's first so maybe 8x90 or 10x90..gettin up there with the curls. for tris id like to do maybe 2x10x40 on skullcrushers or do some close grip bench if i have a spot. Tmrws workout: like i said, might take day off we'll see how legs/bi's feel for back day -Mike |
Re: Mike\'s Log
I havent..i will look into them since I hate shrugs [img]/images/graemlins/smile.gif[/img] Thanks,
-Mike |
Re: Mike\'s Log
11/05/2007
Back bike warmup WG Pullups 10xbw 8xbw 6xbw Deadlifts pr 5x245 10x136 warmup 10x225 8x245 6x275 Bent rows 3x10x80 Medicine Ball hyperextensions 10, 10, 8 Good strength today...new prs on pullups (hopefully adding weight soon! prolly a month or so off, but still exciting) and deads. deads felt really good today I thought my form was really good and I felt rly strong. last set made me a bit lightheaded tho haha...also, felt i coulda got another rep or 2 at 275 but my grip gave out completely. Ive had a bit of trouble in the past with it, but that was mainly callouses being ripped up/bar rubbing on my hands. With 275 it felt like the bar was slipping out of my hands...so I guess its time for a grip trainer or something..not sure what to do about this exactly but any advice would help. Gonna do some research into it myself. Next weeks goals: hmmm...deadlifts are still pretty erratic for me so I dont really like making goals cuz I have no idea if I can hit them or not. nonetheless, its fun to try so...6x295. Also, hopefully finally 2x10 on pullups. Tmrws workout: Chest, might have a spot for barbell bench, so thats exciting. We'll see -Mike |
Re: Mike\'s Log
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Deadlifts pr 5x245 10x136 warmup 10x225 8x245 6x275 ... deads felt really good today I thought my form was really good and I felt rly strong. last set made me a bit lightheaded tho haha...also, felt i coulda got another rep or 2 at 275 but my grip gave out completely. Ive had a bit of trouble in the past with it, but that was mainly callouses being ripped up/bar rubbing on my hands. With 275 it felt like the bar was slipping out of my hands...so I guess its time for a grip trainer or something..not sure what to do about this exactly but any advice would help. Gonna do some research into it myself. [/ QUOTE ] Good job on the deadlifts. I would NOT use any kind of grip assitance when doing deads. It's way too light to be using straps. Are you using a mixed grip or both palms facing you? Also, perhaps next time, give yourself a couple minutes rest, and do a few more reps of deads or static holds with extra weight. |
Re: Mike\'s Log
Im using a mixed grip, and I usually alternate which hand is pronated...I wasnt talking about straps, I meant a grip trainer...the things you squeeze together...Ive never used them but I think they should help my problem, altho Im not sure.
-Mike |
Re: Mike\'s Log
[ QUOTE ]
Im using a mixed grip, and I usually alternate which hand is pronated...I wasnt talking about straps, I meant a grip trainer...the things you squeeze together...Ive never used them but I think they should help my problem, altho Im not sure. -Mike [/ QUOTE ] oh yeah, I knew. I have the Captains of Crush #1 and I can barely close it with my right. Actually, I probably can't close it anymore cuz I haven't used it in a few weeks. It should help somewhat. |
Re: Mike\'s Log
11/06/2007
Chest 3min bike warmup Barbell Bench PR - ??? 10x95 warmup 10x155 4x185 10x165 8x165 Incline DB Press PR 10x55 10x55 10x60 6x70 Inc DB Flies 8x30 2x10x25 Well it was nice to finally get barbell bench in...my numbers on it were alright..still a ways to go before I hit 2 plates tho. I think Ill do again next week then alernate after that with DB. Incline felt great...I normally fatigue pretty quick on it but today felt super strong. Even the 70's felt light going up the first few reps which makes me think if Id started with them I coulda got 10x70 (15 over my pr!) Was running low on time so didnt do decline and/or dips. Flies went well. Next weeks goals: Hmm dunno. Maybe 8x185? I dunno Im hoping my strength will go up fairly quickly next week on barbell, since I havent done it in so long. Who knows tho. 10x70 on incline would be good too. Will proll do barbell incline the week after. Tmrws workout: Arms..was gonna be shoulders, but my brother has been working out with me and its his first time back in the gym in a long time this week...so i think his shoulders will be pretty sore from today (his tri's too prolly but we'll see) -Mike |
Re: Mike\'s Log
11/07/2007
Arms BB Curl 10x80 6x90 8x80 Incline DB Hammers 3x10x25 Skullcrushers 9x40 8x35 8x35 Seated French Press 10x70 10x65 6x60 7x55 all dropset Meh workout..pretty decent strength, altho it looks like my hammers are never gonna go up. Maybe next week. Curls were good...skullcrushers similar to last week. We were super low on time so this was a wayyy faster workout than im used to (especially tris) all of tris was basically a superset almost (and supersetted the skullcrushers with the hammers on the last hammer set) So yah, hopefully weights go up next week with a little more rest in between. 11/08/2007 legs Squats PR 2x10x225 10x185 10x205 10x185 Walking DB lunge 3x9x55 lying hamstring curls 2x10x110 8x110 Squat form was very good today! lighter weights but i think i finally have it completely where I want it, so hopefully that weight will get back to going up. lunges also went up a pretty decent amount since i couldnt do 3x9x50 last time. i actually told my brother after set 2 i wasnt doing set three cuz i was very lightheaded..but after a couple min rest (too tired to bring them back to rack right away) i decided to do it so that was good. Next weeks goals: Arms: Id like to finally get 10x40 on skullcrushers altho i think that should be pretty ez..maybe 2x10x40 or something. For bi's I dunno..hopefully 10x90. Also move hammers up to 30 hopefully. legs: 225 with good form. even if i only do 8 or 6 thats fine. lunges...i dunno maybe 60s we'll see how hard i push squats. Tmrws workout: Well prolly tuesdays workout actually, as its a long weekend and my moms bday here so will be super busy and drinking a lot (blah..) Anyways its gonna be hopefully back. Mayyyybe shoulders since I missed it this week, but only if im feeling [censored] from the weekend. Note: Not gonna write my warmups in anymore, sets or cardio -Mike |
Re: Mike\'s Log
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Squat form was very good today! lighter weights but i think i finally have it completely where I want it, so hopefully that weight will get back to going up. lunges also went up a pretty decent amount since i couldnt do 3x9x50 last time. i actually told my brother after set 2 i wasnt doing set three cuz i was very lightheaded..but after a couple min rest (too tired to bring them back to rack right away) i decided to do it so that was good. [/ QUOTE ] I've posted this video in the forum a couple times recently. Squat form instruction from Dan John. http://video.google.com/videoplay?do...ting&hl=en |
Re: Mike\'s Log
11/12/2007
Shoulders DB Press 10x60 Military Press 7x115 10x105 8x105 Front DB Raise 10x20 2x10x17.5 lateral db raise 2x10x17.5 10x15 Rear Delt Machine 10x115 10x130 All bars being used again for mil press at the start of the day, but one opened up pretty quickly. Definately like it better than DB press (esp. cuz its getting hard to get the db's off my knees) Just missed my goal of 115x8 but there was no way I could get another rep out sooo meh. Rest of workout was pretty standard. Goals: 115x10 or maybe 125x8 for mil press. maybe finally get to 20's for the majority of my raises. Tmrws workout: Back Notes: weight up to 175.5 at peak which was i think thurs or fri. went down a bit after not eating much this long weekend (too much drinking/hungover...oh well) -Mike |
Re: Mike\'s Log
11/13/2007
Back WG Pullups 10xbw 8xbw 5xbw Deadlifts PR 6x275 10x225 3x315 6x275 Rows 10x80 10x90 9x90 Pretty decent day..got a new PR on deads so thats fun, also pretty big milestone for me at 3 plates. WG Pullups is staying fairly stagnant..but i think my form is a tiny bit better. Rows went up so thats good...spent a lot of the time today on deads so only had time for 3 exercises...also failed on 295 after my 315 set, so dropped down to 275. Next weeks goals: Hmm...5x315 maybe? I dunno its pretty heavy and hard on my grip. Maybe row 100? And my long standing goal of 2x10xbw on pullups...maybe. Tmrws workout: Chest...goin for 8x185 on bench hopefully -Mike |
Re: Mike\'s Log
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Deadlifts 3x315 [/ QUOTE ] congrats man. Go into more detail on how your grip was for this set. I'm having some issues with my grip as well. Did you use straps? Was your grip mixed or double overhand? How much time do you take between reps? Do you reset your grip each time? |
Re: Mike\'s Log
No straps, Mixed grip. between reps i take abotu 1 second? just enough so im not bouncing. I think on my last rep i sort of had to let go of the bar and just reposition my hand slightly. next time im thinking of switching from right hand pronated to left hand pronated after half a set...dunno if this will help or not. still trying to get a grip tr
ainer but been busy this week and sorta forgot -Mike |
Re: Mike\'s Log
11/14/2007
Chest Bench 8x185 10x175 8x175 Inc DB Press 7x70 9x65 8x65 Dips 6xbw Flies 2x10x30 8x30 Pretty good strength..prolly will do db press next week I guess. I like barbell tho and i havent done it much so i might go 1week DB, 2 BB for a little while. 11/15/2007 Arms Skullcrushers 2x10x40 8x40 Seated French Press 10x75 10x70 8x70 Cable Pulldown 10x47.5 Pronated 10x42.5 Supinated 8x37.5 Supinated 6x37.5 Pronated Superset BB Curl 8x90 2x8x80 Incline Hammer Curl 10x30 10x27.5 11x27.5 Pretty good here as well. Better endurance and strength on skullcrushers. Gonna do close grip bench next week. was gonna do it today but chest is sore ass from yesterday sooo yah. Prolly will drop french press for it. Bi's were ok but i was really tired from tri's so hopefully will get 10x90 next week or maybe 6x100 or something. Next weeks goals: 10x90 BB curl 10x45 Skulls Tmrw: legs -Mike |
Re: Mike\'s Log
Hi,
There's no need to do shoulder DB presses, Military Press AND front delt raises all in the same workout. |
Re: Mike\'s Log
I dont usually, hence only 1 set of DB Press(the bars were busy for mil press). Prolly coulda gotten away with just two sets of mil press I guess, but its my main shoulder excercise so I did 3.
-Mike |
Re: Mike\'s Log
11/16/2007
legs Squats 10x205 10x225 8x225 6x225 Deadlift Grip Work (borrowed technique from theblackkeys) Well, pretty good workout strrength and form wise (altho I think a bit shoddy on my final set but still pretty decent) Not so good volume wise...some guy doing deads on one rack..must have done 70 total. Altho that didnt annoy me as much as the guys using a power rack to do curls (theres only 2 in the gym) Also using one of the bars to do them when there are preweighted barbells for the weight they are doing. I guess the power rack was sort of appropriate tho, since their curls were a full body compound exercise. Probably hindu drug dealers tho so I didnt say anything. Anyways so yah got started late and so decided just to do an extra set of squats..its my 5th day in a row anyways. Next weeks goals: Prolly will stay at 225. Maybe 235 or something but still tryin to keep the form very strict. I see people doing what I used to do and im like wtf. (prolly why they are rackpulling less than they squat) Tmrw: Weekend off, monday will be chest. I think going chest, back, shoulders will be a lot better than shoulders, back, chest cuz then i can do shrugs if i want or some grip work on shoulder day without having deads the day after. also wont have chest, then tris the next day, so i can get close grip bench in. yay -Mike |
Re: Mike\'s Log
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Deadlift Grip Work (borrowed technique from theblackkeys) [/ QUOTE ] I also squeezed my #1 captains of crush gripper the day after. About a month ago I was able to close it once, but I could only get close this week. ? The strength in that area goes away pretty quickly. |
Re: Mike\'s Log
11/19/2007
Chest 8x185 10x175 9x175 Inc DB Press 9x70 8x65 7x65 Pullovers 2x10x60 10x55 Flies 3x10x30 Meh, decided for BB press again. Didnt go up much this week, prolly cuz its Monday and I drank a bit this weekend. First time doing pullovers and they were ok I guess. Dunno how good my form is but seems alright. Next week goals: 8x195 on bench if i do barbell. Else I dunno. Tmrw: Back. -Mike |
Re: Mike\'s Log
Also, weight up to 177.5 so thats good
-Mike |
Re: Mike\'s Log
11/20/2007
Back WG Pullups 2x10, 5 Deadlifts 10x245 5x295 3x295 3x275 11x225 Bent rows 10x90 8x100 8x90 Seated Cable Row 3x10x100 Did good on pullups finally hit that goal...deads..meh. GRIP ISSUES. Every set except the first was a grip failure. Weeee. Oh well, will do more grip this week and see what happens. Next week goal: Have better grip. Tmrw: Shoulders prolly -Mike |
Re: Mike\'s Log
[ QUOTE ]
Did good on pullups finally hit that goal...deads..meh. GRIP ISSUES. Every set except the first was a grip failure. Weeee. Oh well, will do more grip this week and see what happens. Next week goal: Have better grip. -Mike [/ QUOTE ] Did you buy the captains of crush yet? |
Re: Mike\'s Log
neg, been trying to find a retailer in canada cuz the customs waits get pretty long around here, but ive been pretty lazy in my search. will get on it soon hopefully [img]/images/graemlins/smile.gif[/img]
-Mike |
Re: Mike\'s Log
11/22/2007
Arms BB Curls 9x90 7x90 8x80 Incline Hammer Curls 2x10x30 8x35 Military Press 8x115 Close Grip Bench 15x115 2x8x155 Skullcrushers 8x35 2x8x30 2 sets of tricep pulldowns forget weight cuz it was on a weird station, cuz the gym was closing soon. Good workout overall, couldnt get the 10x90 but still felt really strong and great endurance. also missed shoulders yesterday and got one set of mil press in, after a pretty intense bi workout, and still set a new pr so thats good. hopefully can get a plate on each side with that soon. close grip bench felt really good, first set had no idea what weight to do but we were getting low on time so i just stuck with it for 15 reps, prolly coulda done a few more. will know for next time tho. Next week: 10x90 bb curl, maybe 8x165 on CGBP. Tmrw: legs, weeee -Mike |
Re: Mike\'s Log
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neg, been trying to find a retailer in canada cuz the customs waits get pretty long around here, but ive been pretty lazy in my search. will get on it soon hopefully [img]/images/graemlins/smile.gif[/img] -Mike [/ QUOTE ] does your gym have a barbell with a larger than normal diameter? If so, try static holds with that thing. |
Re: Mike\'s Log
11/23/2007
legs Squats 10x225 8x245 12x225 7x245 lying hammy curls 2x10x120 8x120 Military Press 10x115 5x135 8x125 lateral db raise 10x17.5 Good strength today. Squats went up, altho I thought my form was a tad iffy at 245. Prolly will try again next week on that, since 225 I thought was relatively easy this week and my form was very good. Decided to get in a mini shoulder workout too, since I did high volume squats and didnt feel like doing lunges. Strength there was very good, considering my best previously was I think 8x115, and I usually do that first thing in the workout (not after legs [img]/images/graemlins/smile.gif[/img]) So yah. Next week goals: Squats 8x245, better form. Mil press: 8x135 or better. Monday: Chest -Mike |
Re: Mike\'s Log
11/27/2007
Chest Bench 9x185 7x185 8x175 Inc DB Press 9x70 8x70 7x70 Pullovers 10x65 5x75 8x70 Pec Deck 3x115x8 Meh, slow strength gains on chest lately. Endurance is getting a bit better. I think I need to up my cals a bit and stop being lazy about food. I was def eating a lot better before. Oh well, still a bit of progress and I know my newbie gains are slowing a lot so I guess its not all bad. Threw in pec deck for a change but will be going back to flies next week. Pullovers went well..I picked up the 75 thinking it was a 70 so thats why I went so high..it was hard haha. Next weeks goals: Id like to do some 195 on bench I dunno how many reps. Maybe 10x70 on inc or maybe move up to 75s for a little bit. Tmrw: Back. plz grip be good..still have some pretty bad callouses (sp?) from...who knows. back last week prolly. Should be fun. -Mike |
Re: Mike\'s Log
get a callus file.
|
Re: Mike\'s Log
11/29/2007
Back WG Pullups 10, 9, 7 Deadlifts 10x245 8x275 5x295 6x295 Bent Row 2x8x110 7x110 Meh. Grip was a tiny bit better but still coulda done prolly 295x8 on the last set and more on the 2nd last set as well. Got a set of grippers today tho (not CoC couldnt find them up here, but these go from 100lbs to 350, altho i only got up to 250 and only that high cuz it was a cheap package deal) Also gonna get a callous file hopefully tmrw or the next day. Grippers will be at least a week shipping so that sorta sux but meh. Anyways yah Next weeks goals: I dunno. Depends how my grip is I really think I could get 315x5 if my grip was ok next week so ill shoot for that. Tmrw: Shoulders. Excited for this as its where ive been making the most progress (my shoulders have always been pretty strong) -Mike |
Re: Mike\'s Log
11/29/2007
Shoulder Mil Press 2x5x145 5x140 4x140 5x135 Hang Clean 8x95 2x6x105 Lateral Raises 10x17.5 2x10x20 Rear Delt Machine 10x120 7x150 10x140 Front DB Raises 2x10x20 8x25 Very good strength. Beat my PR on every set of mil press so that was sweet. Also did some hang cleans for the first time ever. I dunno how my form was...I think it was ok. I thought the weight was pretty heavy but I didnt go all out since it was my first time. Might keep this in my shoulder day and prolly take out front DB raises or the rear delt machine. Wasnt gonna do front raises today but GF wasnt done her workout so I had time to kill. Also added 5+ lbs on these FINALLY so that was good. So yah, great workout, great intensity, felt good. Next week goals: 5x150? I dunno. Id like to be able to mil press my body weight, hopefully soon. Tmrw: Legs. Note: Got the day wrong yesterday, getting a callous file tonite hopefully.(My callouses were still really bad today the hang cleans hurt them.) Oh yah one more thing...when I was lowering from the clean position back into the hang position, this really sort of hurt my forearms and they got a bit tingly sometimes. Is this normal cuz Im just starting, or a form issue? Also, does any1 have that link of Olift variants? I forget where it is but I see it posted around here a lot. Thanks -Mike |
Re: Mike\'s Log
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Oh yah one more thing...when I was lowering from the clean position back into the hang position, this really sort of hurt my forearms and they got a bit tingly sometimes. Is this normal cuz Im just starting, or a form issue? Also, does any1 have that link of Olift variants? I forget where it is but I see it posted around here a lot. Thanks -Mike [/ QUOTE ] That's weird. The top of my shoulder joint sometimes hurts from going to the rack position to the hang position. Perhaps try absorbing some of the weight with your thighs on the way down? Ideally you'd want to just drop the weight from the rack position, as I think going from rack to hang position can cause undue injury. Few of us have the right set up to do this though. Perhaps try using some leg bend to control the down portion? |
Re: Mike\'s Log
Yah I dunno. I did a couple reps today with just the bar at the end of my workout to work on form, same feeling [img]/images/graemlins/frown.gif[/img]
-Mike |
Re: Mike\'s Log
[ QUOTE ]
Yah I dunno. I did a couple reps today with just the bar at the end of my workout to work on form, same feeling [img]/images/graemlins/frown.gif[/img] -Mike [/ QUOTE ] forearm huh? Is it possible you are experiencing elbow tendonitis from all the other stuff you have been doing? |
Re: Mike\'s Log
11/30/2007
Legs Squats 10x225 6x245 10x235 8x235 Walking DB Lunges 9x60 2x8x60 Lying Hammy Curls 10x110 10x125 8x120 Form was good on squats, weight felt good. Hopefully can start moving up the weight soon. Lunges were tough but good. Good workout overall Next week goals: I dunno. 255 maybe 6 reps. Tmrw: Dunno when next day is. Not drinking this weekend (yay) so maybe tmrw or sun. maybe mon. dunno. -Mike |
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