Mike's Log

[mperich]

yeah..ive always done seated. I guess standing would make more sense. Maybe next week [img]/images/graemlins/smile.gif[/img]

-Mike

[mperich]

9/27/2007

Chest

3min bike warmup

Flat DB Press

10x40 warmup

PR 10x65

2x10x65
6x65

Incline DB Press

PR 10x50

3x10x50

Decline DB Press

2x10x50
9x50

Incline DB Flies

3x10x20

Took yesterday off cuz my back was sore (lats). Decided to do chest today cuz a) I think I need it more than arms and b) I use less back (altho ideally I dont use any on arms day either but Im bound to use it a little.) Today was a pretty good day...I wasnt a ton stronger than last week (none of my weights went up) but my endurance was tons better. Also my forearms felt less fatigued this week which was very nice. As far as last weeks goals, didnt get 10x70. I didnt try but after my first set at 65 I knew there was no way. Hopefully next week. Im still very satisfied tho despite missing.

Next weeks goals: 10x70. Hope it happens.

Tmrws Workout: Off to whistler for a bday for the weekend so wont be in the gym till monday. Should be legs but if I feel really [censored] from the weekend then itll be arms.

Sidenotes: Got some ZMA caps today so gonna try that out tonite. Hopefully it works out well.

-Mike

[mperich]

10/02/2007

Arms

BB Curls

12x40 warmup

10x70
8x70
10x60

Incline Hammer Curl

27.5x10
25x10
25x8

Triceps

Skullcrushers

10x30
9x35
10x30

Seated DB French Press

10x55
12x60
10x60

Cable Pulldown two handed

2x10x37.5
10x42.5

Keepin this short cuz I already wrote one out and the forums ate it. Pretty good workout, forgot to do tris first. Next week! [img]/images/graemlins/smile.gif[/img] Goals didnt make much sense with bi's first, but I missed my tri goal.

Tmrws workout: legs maybe...back is sore and my knee was sore this wknd. If I dont do legs Im gonna take the day off again.

-Mike

[cbloom]

You're using training techniques that are pretty much discouraged from every major source, but it seems like you don't care, so w/e

[theblackkeys]

How do you increase workload? Do you add weight/reps/sets? How often?

[mperich]

cbloom: Its not that I dont care...nobody has really tried to advise me different on here so I dont know where you get that vibe from. maybe im too lazy to look at current research..I havent really revised my workout since I started it which was a long time ago. maybe once I plateau I will put more effort in and Im sure its gonna happen soon/already has.

TBK: I usually add weight, or try to, every week. When I first started it was a lot easier..more often this last week or two I find myself adding a couple reps here and there (altho I almost never go past 10). For instance I might go on exercise A 3x10x50 and then next week 2x10x50 1x10x55.

Also, my back is super sore again..really been having probs with it. Its my left lat that are killing me and I dunno why. It keeps healing after a day or 2 but I hurt it again when I work out (and not always on back day) So I think Im gonna take the week off and maybe the week after and just work on some HIIT.

-Mike

[theblackkeys]

It probably feels healed but really isn't.

[EricW]

mperich,

congrats on getting started up again! I think I tend to agree with others on your squat form - your squat seems a lot stronger than everything else so you might need to drop it down a bit and rework your form!

[mperich]

10/22/2007

legs

2min bike warmup

Squats

PR 14x185

25xbw warmup
10x135 warmup
10x185
2x10x225
12x185

Walking DB

2x45x9

Well, Ive been sick for the last 2 weeks...on top of my back injury for the week previous so that has really sucked. Today was a meh workout...first of all, all the power racks were being used, and the ppl using them were incredibly slow, so I only ended up having about 35 min to workout (also had a problem with my gym card which cut into the time as well..) Also, I was still feeling a bit fatigued from being sick cuz I dont think Im 100% better (prolly 95 tho) So yah, I decided since it was gonna be a short one I would do more squating than usual and less of everything else. Went pretty well, altho my 2nd set of 225 I think I coulda gone deeper. Old habits die hard I guess. last set of lunges almost killed me.

Notes: Got some beta alanine...it tastes like garbage. Got some new bcaa's...they taste like sweetened cough syrup. Also picked up some casein protein for night time. It doesnt taste that great either but better than the other supps. Oh, well...hopefully will get used to the tastes and they wont bother me anymore.

Next weeks goals: Hmmm...I dunno. maybe lets say 3x8x225 with good form. Or maybe 4x8. I dunno

Tmrws workout: Chest or shoulders...not sure.

-Mike

[mperich]

10/23/2007

Chest

3min bike warmup

Flat db press

pr 2x10x65

10x40 warmup

10x65
9x65
10x60

inc db press

pr 3x10x50

8x50
10x45
9x45

dec db press

8x50
7x50
7x50

flat db flies

8x25
2x10x20

Didnt lose toooo much strength on chest during my layoff, so thats good. I felt like I lost a little endurance but thats to be expected (plus i was off creatine until yesterday)

All in all, satisfactory workout..altho im hoping next week is a bit better.

Next weeks goals: Dunno, im still lookin for 10x70 so lets hope but doubt it.

Tmrws workout: Probably arms but could be shoulders depending on if my shoulders are sore from today or if my tri's are etc.

-Mike