Mike's Log

[EricW]

you're doing too much unnecessary chest work imo. There's no reason to do flat, incline, and decline all in one workout.

[mperich]

What do you think a good chest workout would be? Im not into functional strength workouts right now...more bodybuilding oriented. (except legs, i want strong legs not too worried about how they look) Anyways i havent done much research in awhile so lemme know and Ill look into it

-Mike

[cbloom]

Mmm, even for bodybuilding at your weight levels you're probably better off doing some different variety stuff rather than all the different chest presses.

Maybe something like

bench press
pullover
flies
dips

You could also combine chest + upper back in one day to do a balanced/antagonist thing and hit it more often.

[mperich]

10/24/2007

Biceps

3min bike warmup

Seated DB Press

10x30 warmup

Standing BB Curl

10x40 warmup
10x70
7x70
8x60

Incline Hammers

2x10x25
12x20

Cross Body Hammers

3x10x20

Well, today was supposed to be shoulders but after my warmup set I realized I was way too sore. I was pretty short on time as well (gf's volleyball went late) so I decided to just do biceps, which will be my arms workout for the week. My tris are also v. sore from chest day and they will get a bit more work on shoulder day (hopefully tmrw) so that should suffice. I might throw in a set of dips or something tmrw if they arent too sore at the end of the workout. Anyways, workout was ok...still noticing a quicker fatigue which sucks but hopefully will stop soon. I was also coughing a fair bit at the gym so still a bit of lingering sickness. Im gonna double up on the vitamin c today and tmrw ive been slacking on it. Thats about it..my chest and legs are still super sore I can barely sit down today..so hopefully theyll be ok for fri (back day)

Next weeks goals: 3x10x70 on curls? Dunno.

Tmrws workout: Shoulders

-Mike

[mperich]

10/252007

Shoulders

3min bike warmup

Seated Overhead DB Press

PR - 10x50

warmup 10x35
10x45
10x55
8x55

Front DB Raises

10x20
2x10x17.5

lateral DB Raises

2x10x17.5
10x15

Rear Delt Machine

2x10x100

Shrugs

8x65
10x60

Cable Pressdowns (tri's)

8x37.5 (pronated) + 8x37.5 (supinated) superset
10x47.5 pronated

Felt really strong today. The first working set of DB Press felt suuuper light so that was sweet. Also got a new PR so that was good. Next week im DEF doing military press. Also got in a couple of really quick sets for triceps since I didnt get to do them this week and they werent super sore today.

Goals: No idea what mil press will be like. 135 would be cool I guess...I have no idea how much I can do tho, we'll see.

Tmrws workout: Back. Im really hoping my legs arent too sore to do deads tmrw. They are still pretty sore from monday (a combination of the delay and also they are sore in weird spots, I think because Im starting to go deeper) If not I may or may not do rack pulls (never done before so I dunno if I will.) And other than that same routine.

-Mike

[theblackkeys]

Do you wait until you're completely unsore (new word!) to work a body part out again? If you're just a little bit sore but feel pretty strong, are you going to go ahead and deadlift?

I know doing squats (especially at a new depth) after you've been out for a bit will make you sore for days. Is it still at the 'potty flop' stage?

[mperich]

Haha no, Im past that stage, but still a bit sore. In general, Ill workout if Im sore, as long as its not the main part Im working out, or as long as Im not extremely sore to the point where I think it will really affect my weights. ie. i wouldnt do shoulders if my shoulders were sore, but if my triceps were a bit sore thats fine (and if they were very sore i wouldnt do shoulders Id prolly do back or legs only). Its usually not a big deal, except with legs/deads on back day tho, and I try to keep them as far apart on the split as possible. Im still a bit sore today, but I think im gonna still try for deads. My biceps are still rly sore too, so the rest of the workout might not be too fun. Oh well.

-Mike

[mperich]

10/26/2007

Back

warmup bike

Wide Grip Pullups

10xbw
6xbw
6xbw

Deadlifts

pr- 8x225

10x135 warmup
10x185
8x225
5x245

Bent over rows

10x70
10x80
10x70

Forgot to post this on Friday. Meh, workout..decent strength but just wasnt feelin that focused. I was supposed to do another excercise but left early. Next week!

Next weeks back goals: 8x245 deads. 2x10xbw pullups (who knows if ill get close to that)

10/29/2007

Chest

warmup bike

Flat DB Press

pr 2x10x65

10x40 warmup
10x70
8x75
9x70

Inline DB Press

pr 3x10x50

10x55
9x55
8x55

Decline DB Press

8x55
2x10x50

Was gonna do legs today, but back was still a bit sore and I dont like to mess with that on leg day (esp. since ive had some back problems since Ive been back altho they seem to be gone, knock on wood). Probably a result of too much drinking this weekend/not eating nearly enuff. Oh well. Chest was really good, finally hit 10x70. Might have been able to do 10x75 if Id started with it, as i felt i had at least 2 reps left in me after the 10x70. I wanted to do dips today, but neither me nor the gym has a weight belt so...I guess Ill hafta buy one. Ive never done pullovers and dunno form etc sooo it was three presses again. Hopefully dips next week.

Next weeks goals: 10x75 on flat. maybe 8x80. try to do dips.

Tmrws workout: legs if i go, have a date with the gf so not sure if ill have time.

-Mike

[mperich]

10/31/2007

legs

Warmup bike

Squats

PR - 2x10x225

10x45, 10x135 warmup

3x10x205

Walking DB lunge

2x9x50
9x45

lying Hammy Curls

10x95
10x110
8x95

Hmm..meh. I didnt feel like I was going down quite as far as I would have liked with the 2nd set of squats, so I decided to stick with that weight and concentrate on going lower for set 3 instead of upping the weight. Weight was pretty meh but hopefully i will get it going back up soon. I think my hammy's/glutes are super weak compared to my quads right now and it makes not going all the way down on the last few reps so tempting. Need to work on that. Takes awhile to unlearn bad habits I guess. DB lunges were alright, almost up there with my best. Hammys felt rly good, I wanna start with sldl's but I seriously am so exhausted after lunges. I dunno...didnt do calves again...meh, maybe next time..not a big priority.

Next week goals: No idea. legs are being pretty erratic and i have no idea what to shoot for. maybe same weight with very strict form. might go 135, then 185 instead of str8 to 205 or 225. Id like to lunge with 55's as well which would be a first for me...we'll see tho its making me sort of cringe thinking about it.

Side note: Weight has finally broken my plateau...after being sick/hurt for the 3 weeks it dropped from I think 171 down to 165 about 10 days ago...its not back up to 173 which is an all time high, so yay. Definately noticing some improvements in size too, so its not all just fat [img]/images/graemlins/smile.gif[/img] (even tho i have been slipping a bit on diet lately..but pretty good for the most part [img]/images/graemlins/wink.gif[/img]

-Mike

[mperich]

11/01/2007

Shoulders

4min bike warmup

Seated DB Overhead Press

PR 10x55

8x55
10x60
8x55

Standing Military Press

6x95
6x85

Front DB Raises

3x10x17.5

lateral DB Raises

3x10x17.5

rear delt machine

10x100
10x115
8x115

Shrugs

10x60

Didnt get to do military press to start the day like I wanted to...all the bars were being used, which is becoming a common theme in my gym (and is v. annoying) I finished my DB press and a bar opened up so I figured I felt pretty good stamina wise, and Id do a couple sets. They went ok and my shoulders were really burning after. Shrugs I only did 1 set cuz I have been having callous problems lately and I have deads tmrw most likely so I thought Id save the grip cuz I dont really care about traps. All in all, strong workout, set a PR on the DB press for the 2nd week in a row and felt v. good endurance wise.

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.

Tmrws workout: Back. Hopefully goes well..its been a pretty good week so prolly gonna be a good workout (as long as my hands hold up)

-Mike