Mike's Log

[theblackkeys]

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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.


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You'll get there pretty quickly.

Also, how about instead of shrugs you do power cleans? Have you considered those?

[mperich]

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

[mperich]

I havent..i will look into them since I hate shrugs [img]/images/graemlins/smile.gif[/img] Thanks,

-Mike

[mperich]

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

[theblackkeys]

[ QUOTE ]

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.


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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.

[mperich]

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

[theblackkeys]

[ 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

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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.

[mperich]

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

[mperich]

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

[theblackkeys]

[ QUOTE ]

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.


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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