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Mike's Workout Journal
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Old 05-27-2008, 03:49 AM   #31
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Default Re: Mike's Workout Journal
nice pressing all around!
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--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260
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Old 05-27-2008, 01:58 PM   #32
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Default Re: Mike's Workout Journal
Congrats on more bench PR's!
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Old 05-27-2008, 07:24 PM   #33
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Default Re: Mike's Workout Journal
you're putting up some great numbers man, keep up the good work!
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Old 05-27-2008, 11:26 PM   #34
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Default Re: Mike's Workout Journal
keep up the good work
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Old 05-28-2008, 02:13 PM   #35
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Default Re: Mike's Workout Journal
Thanks all

May 27, 2008 - Quads/Calves

ATG Squat
275x6
295x3
225x15
225x12
Leg Press
675x10
725x6
Leg Extensions
150x10 - 130x10 - 110x10 - 90x10 - 70x10 - 50x10 (Dropset!!)
Calve Raise Drop Set
275x10 - 225x10 - 135x15
275x10 - 225x10 - 135x15

Notes:

Good workout, very intense!
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Old 05-29-2008, 03:44 PM   #36
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Default Re: Mike's Workout Journal
May 29. 2008 - Shoulders/Traps

Smith OH Press
225x8
215x10
Machine Press Drop set
170x10 - 150x10 - 130x10 - 90x10 - 70x10 - 30x10 ->> PUMPED!!!
Upright Row
135x10 - 115x10 - 95x10
135x10 - 115x10 - 95x10
DB Side Lateral
25x15
25x15
25x15
Cable Side Lateral
30x12 - 20x12
30x10 - 20x10
30x10 - 20x10
Drop sets Reverse Fly
90x10 - 70x10 - 50x10 - 30x10
90x10 - 70x10 - 50x10 - 30x10
REAR DELTS = PUMPED!!!!!!!!!!!!!!
BB Shrugs
275x15
225x20
225x20

Notes:

Damn skippy....Pumped as hell right now! Gonna finish out this week with the higher volume. Next Week = Lower Volume and different split!!! Up to 178 pounds body weight!!! Body fat is still relatively low. I'll put pics up in about 2 -3 weeks.
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Old 06-01-2008, 04:50 PM   #37
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Default Re: Mike's Workout Journal
May 30, 2008 - Back/Bi's

WG Pullups
4x10
RG Pulldown
185x10
185x10
Hammer Strength High pull
3 plates x 12
2 plates + 25 x 31 (Rest Paused 20-8-3)
3 plates x 12
Hammer Strength Low Pull
2 plates x 12
2 plates x 12
2 plates + 10 x 12
WG BB Curl
85x10
85x10
85x10

Notes:

Great workout!
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Old 06-01-2008, 09:36 PM   #38
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Default Re: Mike's Workout Journal
6-1-08 - Chest/Shoulders

Bench Press
275x2 + 3 assisted reps
275x1 + 3 assisted reps
225x8 + 2 assisted reps
225x5 + 2 assisted reps
DB LOW Incline
85x10
DB High Incline
65x15
65x10
65x8
DB Incline Fly
45x12
45x12
DB Front Raise
30x10
30x10
Cable Side Lateral
30x12 - 20x12
30x12 - 20x12
Reverse Fly
90x12 - 70x10 - 50x10 - 30x10
Cybex OH Press Stripset
130x10
110x10
90x8
50x10
30x15

Notes:

Really focused on forced reps today on the bench. Felt really good. Intensity, intensity, intensity!
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Old 06-03-2008, 03:06 AM   #39
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Default Re: Mike's Workout Journal
6-2-08 - Quads/Calves

ATG Squat
275x8 +2 reps!
275x6
275x4
225x15
Leg Press
675x12
675x10
725x8
Leg Extensions
2x drop sets

+ misc calf work

Notes:

Awesome pump. Pysched about the 275x8 PR...going for 10 reps next week!!!!!!!!!!!
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Old 06-03-2008, 08:34 PM   #40
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Default Re: Mike's Workout Journal
6-3-08 - Biceps/Triceps

CGBP / DB Curl
135x15 / 35x10
135x12 / 35x10
135x12 (with band) / 35x10
135x10 (with band) / 35x10
135x10 (with band) / 35x10
BB Curl
95x10
95x10
95x10
Skulls / Rope Hammer Curls
75x15 / 80x15
95x12 / 80x15
95x10 / 80x15
Plate Bench Dips
3 plates - 2 plates - 1 plate Drop Set x 2

Notes:

Arms were super pumped! Off day tomorrow, class + lab all day..
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Old 06-06-2008, 02:39 AM   #41
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Default Re: Mike's Workout Journal
6-5-08 = Back

WG Pullups
4x
RG Pulldown
165x12
165x10
165x10
T-Bar Row
2 plates x 12
2 plates + 25 x 10
3 plates x 12
Cable Row
165x15
165x12
165x12
High Pull
175x12
175x12
175x12

Notes:

Quick back workout. Focused more on higher reps today, got a real good pump in the lats. Pressed for time, so I got a quick one in! Not bad at all!!
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Old 06-07-2008, 11:29 PM   #42
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Default Re: Mike's Workout Journal
6-7-08 - Chest / shoulders

Bench Press
135x20
185x12
205x8
225x5
275x2
Incline Barbell
185x10
185x10
205x5
Iso-Wide HS Chest Press
3 plates x 12
3 plates + 10 x 10
3 plates + 10 x 10
2 plates x 20 (extra wide grip)
Hammer Strength OH Press
1 plate + 25 x 10
2 plates x 6
2 plates x 5

+ rear delts, cable raise

Notes:

Great workout today, good pump. Will be putting up some pics next weekend!
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Old 06-10-2008, 03:25 AM   #43
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Default Re: Mike's Workout Journal
6-9-08 - Biceps/Triceps

CGBP w/ bands
135x12
185x8 - 135x10
EZ curl
75x15
85x12
115x12
DB OH Extension
85x12
90x12
95x10
Hammer Bar Curl
75x12
85x10
115x8
1-Arm pressdown
40x15
50x12
60x10
Cable 1-Arm Cross body curl
40x15
50x10
60x6 + 2 assisted reps

Notes:

Set some wicked PRs today! One of my best arm workouts!
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Old 06-10-2008, 04:17 AM   #44
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Default Re: Mike's Workout Journal
Congrats on all those PR's, close-grips and curls are strong as hell!
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Squat: somewhere inbetween


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Old 06-11-2008, 07:06 PM   #45
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Default Re: Mike's Workout Journal
Thanks bud

6-10-08 = Quads/Calves

ATG Squat
275x8
225x12
225x10
1-Leg Leg press w/ foot pointing at 15 degrees
170x15
170x15
170x15
Machine Calf Raise
90x20
90x20
90x20

Notes:

30s rest. Had to be at work, only had 40 minutes to workout. Not bad at all!!
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Old 06-11-2008, 07:06 PM   #46
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Default Re: Mike's Workout Journal


Chest tonight!!!
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Old 06-13-2008, 02:21 AM   #47
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Default Re: Mike's Workout Journal
6-11-08 - Back

WG Pullups
4x10-12
T-Bar Row
3 plates x 10
3 plates + 15 x 6
3 plates x 10
Bent Over Row
185x10
185x10
135x20 super strict form here
RG Pulldowns
165x10
175x8
165x10

Notes:

Good workout. T-Bar rows felt strong as hell tonight.

6-12-08 = Chest/Shoulders

Bench Press
185x12
205x10
275x2
Incline Barbell
135x10
135x10
185x10
205x5
DB Flat Press
100s x 10
100s x 8
Incline DB Press
80sx12
80sx12
Cable Flyes
3x
Cybex OH press drop sets
3x
Shrugs
275x12
315x10
315x10

Notes:

Great day. Took some pics this morning, will put them up once I find my USB cable. Legs in AM!
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Old 06-20-2008, 10:03 PM   #48
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Default Re: Mike's Workout Journal
Haven't stopped by in awhile. Workouts going well. Here are some progress pics:
Attached Images
File Type: jpg 025.JPG (373.2 KB, 3 views)
File Type: jpg 023.JPG (478.1 KB, 2 views)
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