View Full Version : Recapturing the Journey - I'm back!
MojoMike36
04-21-10, 10:21 pm
Who I am and what my story is not of consequence. I've had quite a journey.
Age: 20
Height: 5'11
Weight: 201 12% BF
Why do I train my ass off? I dream of competing. I play rugby.
Wednesday - Back, Hams, Abs, Calves
Straight Leg Deads - 45x20/95x12/95x12/145x12/195x12/235x8
BB Rows - 95x16/95x16/145x14/195x10/195x12
Underhand BB Rows - 95x16/145x14/195x10
Pull Ups - 16/12/12/12
Straight Arm PD - 40x12/50x16/60x10
Standing Calf Press - 195x12/215x14/235x14/255x12/275x14/295x12/315x14/335x14/355x14
Hanging Leg Raises - 14/15/12/12
DB Sidebends - 60x12/60x14/60x14
Decline Crunch - 20/20/20/12
Bosu Crunch - 30/20/30
Cardio - None
C.Coronato
04-22-10, 9:34 am
Solid session. Hows the diet?
MojoMike36
04-22-10, 1:43 pm
Solid session. Hows the diet?
I'm at college so its clean and well timed.
MojoMike36
04-24-10, 8:40 am
Thursday - Shoulders, Abs, & Light Arms
Standing BB Press 40x20/50x20
DB Laterals 15sx14/15sx12
Reverse Fly 10sx20/15sx20
DB Shoulder Press 15x14/15sx14/35sx8/60sx12/60sx14/60sx12
Standing Behind The Neck Press 45x12/70x11/90x6
Standing BB Press 95x11/95x10/95x12
BB Front Raise-->Band Front Raises 45x12->x20/55x12->x22/55x12->x22
Cable Upright Rows 70x10/90x20/120x14/150x12
DB Laterals 20sx14/20sx15/20sx12/15sx?/15sx24
Pull Ups x12
Reverse Fly 15sx20/15sx20/15sx20/15sx20/15sx12/15sx10/20sx12/20sx10/15sx10
Decline Crunch x12/x16
Db Sidebends 60x12
Bosu Crunch x20/x20/x20
Bosu Oblique Crunch x16
BB Wide Grip Upright Rows 50x20/50x20/50x16
Machine Shoulder Press 6plx14
Machine Shoulder Press->Band Front Raises 6plx14->x24/6plx10->x24
Db Curls 20sx12/20sx16/20sx16
1 Arm Db Extension 20x14/20x18/20x14
MojoMike36
04-24-10, 8:46 am
Friday - Arms & Abs
Band Curls x30/x30/x30
Rope Pushdown 40x15/40x12/40x12
BB Extensions 30x16/40x20/50x18/60x12
DB Kickbacks 10sx20/15sx25/20sx20/30sx13
DB Extension->Reverse Grip Pushdown 50x16->40x20/60x13->60x12/60x10->60x10
BB Curls 30x20/40x20/50x16/60x14
1 Arm Cable Curls 30x12/35x16/40x14/50x8
DB Hammer Curls->DB Curls 65sx6->15sx8/65sx6->15x14/65sx6->15sx12
Bosu Crunch x30/x20
Hanging Leg Raise x12
Decline Crunch x16
MojoMike36
04-25-10, 11:08 pm
Sunday - Light Weight Upper Body, Light Cardio
Standing BB Press 50x16/50x16
DB Laterals 15sx16
BB Curls 50x16/50x16
DB Extension 40x20/50x16
Pull Ups x10/x9
Machine Flat Bench 6plx30/8plx20
7.5min intense bike ride
Bosu Crunch x25/x25/x20/x20/x20
Bosu Oblique Crunch x12/x8
MojoMike36
04-26-10, 10:21 pm
Monday - Chest, Calves, Abs, & a lil Arms
DB Fly 30sx20/30sx20
Incline DB Fly 30sx16/30sx20
Machine Bench Press 6plx30/8plx20
Strict Incline DB Bench Press 30sx14/50sx16/60sx10
Incline DB Fly 35sx20/45sx16/55sx8/55sx6/35sx15drop30sx6/40sx8drop30sx8drop15sx12/45sx8drop30sx10drop20sx12
DB Flat Bench Press-->Underhand BB Bench Press 45sx15-->60x10
DB Flat Bench Press-->Underhand BB Bench Press-->DB Fly 60sx12-->60x10-->30sx8/60sx7-->50x12-->30sx8/60sx7drop40sx8-->50x10-->25sx8
DB Fly-->Underhand Bench Press 30sx14-->70x9/40sx9-->70x6
Dips 11/10
Band Fly 20
Standing Calf Press 195x18/235x20/275x20/295x20
Ball Crunch 20/20/30/20/20/20/24
DB Sidebend 50x14/60x12
Hanging Leg Raise 12/12/12
Pull up 16
DB Curls 20sx20
DB Hammer Curls 30sx20
DB Laterals 30sx12/15sx20/15sx20/20sx12
Firedrake
04-27-10, 8:19 pm
Mojo! Good to see you, bud!
Solid work going on -- count me subbed!
MojoMike36
04-28-10, 1:32 pm
Mojo! Good to see you, bud!
Solid work going on -- count me subbed!
Theres an old face. I was wondering when you guys would start showing up.
MojoMike36
04-28-10, 4:59 pm
If only Shizz would get his big ass back onto my journey....
Tuesday - Arms, Cardio, Abs
Cardio (10min Stationary Row then 1.5 Walking/.5 lunging laps) x 3
Warm up Vgrip Pushdown 40x16 / Band Curl x30
DB Extension 35x20up60x8/ 85x6
DB Extension-->Flat CGBP 70x10-->95x20/75x10-->115x12/85x7-->115x12
DB Preacher Curl 15sx12
BB Preacher Curl 40x16/40x25/60x12/70x8
DB Kickbacks 15x20/20x15
OH BB Extension 40x20/60x14
Seated DB Curls 40x14/50x10/50x14/50x12drop40x6
1 Arm DB Extension 35x8/40x8
Assisted DB Preacher Curls 20x24/40x10
Firedrake
04-28-10, 5:13 pm
Well, hop on over to his Journey and kick his . . . well, you know.
Nice gun show!
MojoMike36
04-28-10, 6:11 pm
If only Shizz would get his big ass back onto my journey....
Tuesday - Arms, Cardio, Abs
Cardio (10min Stationary Row then 1.5 Walking/.5 lunging laps) x 3
Warm up Vgrip Pushdown 40x16 / Band Curl x30
DB Extension 35x20up60x8/ 85x6
DB Extension-->Flat CGBP 70x10-->95x20/75x10-->115x12/85x7-->115x12
DB Preacher Curl 15sx12
BB Preacher Curl 40x16/40x25/60x12/70x8
DB Kickbacks 15x20/20x15
OH BB Extension 40x20/60x14
Seated DB Curls 40x14/50x10/50x14/50x12drop40x6
1 Arm DB Extension 35x8/40x8
Assisted DB Preacher Curls 20x24/40x10
Firedrake
04-28-10, 6:14 pm
Solid gun show! I like the superset between the extensions and CGBP!
MojoMike36
04-29-10, 12:20 am
Wednesday - Back, Cardio, Light Abs
Warm up DB Row 25x12 45x12
Pull Ups 10/12/10+4neg/10+4neg/11+4neg
DB Rows 45x12/55x12/65x12/75x12/85x12/95x8/105x5/115x6/115x6
WG Lat Pulldown 160x8/200x8
DB Pullover 40x14/50x14/60x10/70x8/70x8drop40x8drop20x14
Hanging Leg Raise 12/12
Cardio Every set from Pull Ups to WG Lat Pulldown I rode a bike for 1:30 at a fast clip. So almost 20 minutes of riding
MojoMike36
04-29-10, 7:41 pm
Thursday - Jack shit
I'm doing a triple super set: smoking, drinking, and clubbing.
Firedrake
04-29-10, 7:45 pm
Thursday - Jack shit
I'm doing a triple super set: smoking, drinking, and clubbing.
Nice work yesterday, but I'd cut out the smoking and drinking part of this superset if you want to keep making progress <grin>.
MojoMike36
04-29-10, 9:13 pm
QUOTE=Firedrake;943739]Nice work yesterday, but I'd cut out the smoking and drinking part of this superset if you want to keep making progress <grin>.[/QUOTE]
Life is a one time deal. Raging from time to time is necessary. In healthy doses it does your mind good.
Think of it like this:
Freshman year of college, 20 years old, Last week before exams (the sluttiest week of the year), Wouldn't you party!?
Also I'm working at a fitness camp for 8 weeks this summer. Lifting and running everyday on a strict diet. Factor in the other month I have at home before it doing nothing but eating, sleeping, & lifting.
PARTY
Firedrake
04-30-10, 1:30 am
Fair enough. I'm certainly not going to say I didn't do any partying when I was your age <grin>.
MojoMike36
04-30-10, 7:36 pm
Friday - AM Cardio
Cardio
10min bike
20min stationary row
5min incline walk
.5mile walk
Friday - PM Shoulders
Warm up Band Laterals x30 Band Front Raises x20 Band Upright Row x12 BB Sp 40x14/40x20
Seated DB Shoulder Press 30sx12/30sx12/60sx8/60sx11
Seated DB Shoulder Press-->Seated BB Press 60sx9->40x12/45sx12->40x12
Standing BB Shoulder Press 45x8/95x8/145x1drop95x10
Arnold Press 30sx12/50sx6
Seated Incline BB Front Raise 40x4drop20x14
Seated Incline DB Front Raise 20x15/20sx16
Wide Grip BB Upright Row 45x12/95x12/95x12/95x12/95x12/95x12
Behind the Back Cable Lateral 25x10/20x10
Between the Legs Cable Lateral 25x8/20x12
Standing DB Laterals 15sx20/20sx14
Seated DB Laterals 30sx12/35sx10/40sx6
Standing DB Laterals 15sx18
No rear delts since stationary rowing does more than enough.
MojoMike36
04-30-10, 7:38 pm
Fair enough. I'm certainly not going to say I didn't do any partying when I was your age <grin>.
Yep. I got the whole rest of my life to train day in and day out without hindering my training with this nonsense.
MojoMike36
05-01-10, 8:47 pm
Saturday - Arms & Light Cardio
Warm up Band Curls x30/x40 Rope Pushdowns 40x16/30x20 Stretch
DB Extensions 35x16/55x10/85x5
DB Extensions-->Flat CGBP 60x16->95x20/70x15->115x16/85x6->125x16
BB Drag Curl 40x20/60x12/70x12
BB Preacher Curls 50x16/60x16
BB Preacher Curls-->Band Curls 80x6->x42
Cable Skullcrushers 70x16/100x18/140x10
Cable Skullcrushers-->Rope Pushdowns 150x9->50x6/150x7->50x6
Seated Alternating DB Curls 30sx20/40sx14/50sx10/50sx8drop15sx10
BB Reverse Curl 40x16/50x16/40x15
1 Arm DB Extension 15x12/15x16
Cardio:
Pre - 7:30 bike & 10:00 stationary row
Intra - 7:00 bike between some sets
Post - 10:00 stationary row
Kickin ass and taking names
shizz702
05-01-10, 10:19 pm
Mike glad to see you back in here brotha!
Still hitting up the crazy volume and growing like a weed I see!
How's everything, you planning on doing a show soon?
MojoMike36
05-02-10, 4:43 am
Mike glad to see you back in here brotha!
Still hitting up the crazy volume and growing like a weed I see!
How's everything, you planning on doing a show soon?
Yeah I'm 205 with abs Shizz. You should be proud that your training advice and motivation played a part in getting me here.
The volume and arms days are working. I'm starting to get the beginnings of bicep stretch marks. That's how fast they're growing. Back & Biceps and Chest & Triceps does not quite measure up to a guns day.
I'm going to get a few pictures up a couple days after I get back from college.
As for competing, I just got a job working at an overnight camp at the base of the Appalachian trail. I'll be teaching either lacrosse or baseball all summer and working every morning at 5am. Should be hardcore but it will prevent me from competing this summer. Assuming I don't sustain any major injuries during this coming rugby season I will probably try and compete summer 2011.
Glad to have you aboard big man!
MojoMike36
05-03-10, 1:29 pm
Sunday - Chest, Light Cardio
Warm Up Machine Bench Press 6plx30/8plx20 OH BB Extension 50x12 Machine Incline Bench Press 6plx24 Band Fly x20
DB Bench Press 20x16/45sx8/70sx6/90sx4/60sx14/70sx8/70sx6
DB Incline Bench Press 45sx12/70sx4
Alternating DB Incline Bench Press 70sx8/55sx14/55sx14
Flat DB Fly-->Underhand BB Bench Press 45sx8->50x18/45sx6->70x14/55sx5->70x14
Incline DB Fly-->Underhand BB Incline Bench Press 35sx12->70x8/55sx6->70x8/55sx->70x6
Scary Deep Dips 12/8/8/7/6
Cardio:
Pre - 5min bike
Intra - 9min bike
Post - 10min stationary row
Firedrake
05-03-10, 5:13 pm
Solid chest work, Mike! I've never tried underhand bench press -- maybe that's one of the things I can experiment with once I'm done with this show.
MojoMike36
05-03-10, 8:02 pm
Solid chest work, Mike! I've never tried underhand bench press -- maybe that's one of the things I can experiment with once I'm done with this show.
An article on simplyshredded*com said a scientific study found that during an incline bb bench press (with a regular grip) there was only a 5% more activation of the upper chest than flat bb bench press in the subjects.
With Incline Underhand Bench Press and the same subjects the upper chest activation was 30% higher than a regular gripped flat bb bench press. Thats 25% more work!
For about a month and half I was benching underhand flat and incline full time because I broke my scaphoid at rugby. Didn't get a cast. Yes its still fucked after 3 months but oh well. Cool results from the change in bench were - even bigger upper chest, upper inner chest filled in, and my regular overhand bench press #s shot up 20lbs.
So yes. Experiment with underhand. lol.
MojoMike36
05-03-10, 8:07 pm
Monday - Light Abs, Light Cardio
Hanging Leg Raises 12/12/10/10/8
DB Sidebends 30x14/50x12/50x12
Cardio:
3min bike
10min treadmill 7inc 3.5mph
5min stationary row
1mile walk on track
& Now I need to go walk to the store. So add another mile. Sweet.
Its final exams week and I'm hurting right now. I'm exhausted. Been studying like crazy and training like I've actually been getting enough sleep (not the case). Keeping carbs to around 60g a day to compensate for lower activity levels.
MojoMike36
05-10-10, 8:00 pm
Not working out for a few more days. Just had an epic abcess in my throat drained and the doc is convinced I'm going to have mono. This is a tragedy.
MojoMike36
05-12-10, 10:03 am
Abcess drained again yesterday. They got more puss. Percocets are debilitating so I'm going without them and putting in an easy lift. I can't train too hard because the doctors still think that I won't test positive for mono until another week from now or so.
MojoMike36
05-12-10, 3:06 pm
Its been over 9 days since I've lifted. I'm kinda healthy. May or may not have mono. I've been negative on 4 tests but the docs are convinced my abcess is only a precurser to mono. Either way I ain't slowing down brothers.
Wednesday - Chest
Warm up: Machine Fly 90x12/150x12 BTN BB SP 65x12 Rope Pushdown 50x12 Bench Pushups x20 DB Extension 40x20
DB Flat BP 30sx12/60sx14/70sx9/80sx6/80sx4
Wide-Neutral Grip H.S. Chest Press 50x20/90x20/140x12/170x5 (copied this grip technique from Van Wyck video)
Depth Dips 12/12/13/12/10
Alternating DB Incline BP-->Underhand BB Incline BP 40sx20-->65x8/50sx16-->65sx8
DB Incline Fly 50sx4/40sx8/40sx6 drop 20sx10
DB Flat Fly 40sx5 drop 20sx10
DB Pullover 30x16/40x12/50x12/60x10/70x7
BTB BB Shrugs 45x20/135x20/225x6
Hanging Leg Raises 14/13
My first workout back at Gold's Gym. I gained roughly 8lbs of solid muscle this semester. Few of the regulars there damn near shit their pants when I came in. I'm still vascular and cut after 9 days of no exercise and terrible eating. Once i dial my diet back into less than 60g of carbs a day I'm going to be shredding up real quick again.
I need to remember and do an all barbell workout for chest next week.
MojoMike36
05-13-10, 6:18 pm
Thursday - Legs
Warm up Seated Extensions 110x16/120x16
BB Squat 45x12/135x12/185x8/235x5/255x3
BB Front Squat 155x8/175x6 (3 sec pause @ bottom of rep)
1 Ft Leg Press 1ppsx10/2ppsx8/3ppsx3
DB SLDL 35x15/55sx12/75sx10/95sx8
Haven't worked legs consistently enough lately due to an bigger need to do cardio. Starting off with average volume until I'm back in the swing of things. Good news is my strength is still there.
Firedrake
05-13-10, 7:19 pm
Looking good, Mike -- here's hoping what they think might be mono is something less -- I've had it, and it's a bitch.
MojoMike36
05-13-10, 9:20 pm
Looking good, Mike -- here's hoping what they think might be mono is something less -- I've had it, and it's a bitch.
yeah after the abcess in my throat and the pain/agony i was in mono seems pretty acceptable. My doc thinks im insane working out but she said there was no real repercussions if I had mono besides getting better slower.
MojoMike36
05-13-10, 9:29 pm
Thursday - Arms, Abs, Light Cardio (2nd workout of the day)
Warm up 1 Arm Cable Curl 15x20/10x20 Cross body DB Extension 20x12/25x10
BB Drag Curls 55x16/75x10
Overhead DB Extensions 55x14/85x5+3F
BB Preacher Curls 65x14/85x8+6N
BB Preacher Curls-->BB Drag Curls 95x5->35x16/95x4->35x16
Cable Skullcrushers 42.5x14/65x14/95x2 drop 65x10/80x7
DB Preacher Curls (Slow negs) 35x3+5F
Decline Crunch 16/+6x8/+6x6 drop 6
Elbow Supported Leg Raises 12/16
Cardio:
Stationary Row 10min
The cable weights are extremely different from the ones at school. I can skull the whole stack at school. The whole stack (95) is definitely around 190. Theres a sticker on it that says the actual weight is double the resistance but doing the math blows so I'll report as is.
Pleased that I didn't do too much volume.
MojoMike36
05-16-10, 1:10 am
Friday - Cardio
Hiked 3.5 miles with my dog Grace in our town's reservation. Lots of jogging with her off the leash. Fun. Healthy. Nature. Good times.
Saturday - Shoulders, Abs, Calves, Light Cardio
Warm up: 5min Row & 5min Stairmaster //// DB FR 20x22/25s20 DB SP 30sx16
BB Clean/Press 45x16/95x8/95x8/115x6
BB Standing BTN Press 45x18/85x13/105x5
BB Smith SP 25x16/65x16/105x5 drop 65x8
BB Front Raise-->BB WG Upright Row 45x12-->45x12/55x12-->55x18/65x8-->65x14
BB WG Upright Row 75x12/85x10/95x10/105x8
DB Laterals 15sx12/20sx12/25sx12/30sx10/35sx8/20sx14
Cable RD Row 35x14
Standing Calf Press 160x20/180x20/200x14/220x14/240x14
Seated 1ft Calf Press 45x18
Bosu Crunch 18/20/14/18/18/12/16/16
Hanging Leg Raise 10/12/10
Add: BB BP 135x8/135x8/135x10
Post-Cardio: 5min jump rope
MojoMike36
05-16-10, 1:16 am
Saturday - PM basement workout
2min recumbent bike
then using a 30lb barbell...
Circuit - BB Reverse Curl-->DB Hammer Curls(25s)-->Push Ups-->Bench Push Ups-->SLDL-->BTN SP-->Bosu Crunch-->Ab Roller-->1.5min treadmill (lvl6)
Completed 3 times fast.
Added: Sets of Buso Crunch, Bosu Oblique Crunch, DB SBs, BB Lunge, Bench Dips, Bench Leg Crunch
MojoMike36
05-16-10, 7:43 pm
Sunday - Back, Abs, Cardio, Calves
Warm up DB Row 30x12/40x12 UH Pull Up x10
Standing Calf Press 140x25/180x18
Pull Up BWx8/BW+10x8/BW+20x8/BW+45x4 drop BWx7
BB Row 45x12/95x12/145x12/195x8/205x9
V-Grip Pulldown 100x12/140x10
V-Grip Pull Up BWx10/BWx7
DB Row 65x8/70x8/80x8/90x8/100x8
DB Pullover 40x12/50x12/60x10/70x8
WG Pulldown 100x12/100x16
Ghetto Hypers x16
Bosu Crunch 20/18/16/18/18
Hanging Leg Raise 8
Cardio:
Pre- 5min bike & outdoor jog
Intra- 45sec jump rope between sets
Post- 5min bike & 5min row
Not much to say. Pretty much just killin it.
Firedrake
05-16-10, 7:53 pm
Sounds like you're doing some good work, and not letting the medical crap get you down.
Congrats!
Out in nature? What is this "nature" you speak of? <grin>
MojoMike36
05-17-10, 12:44 am
Sounds like you're doing some good work, and not letting the medical crap get you down.
Congrats!
Out in nature? What is this "nature" you speak of? <grin>
The doc has me on a hyooooge dosage of Prednisone (steroids) 140mg a day + Avelox for my throat. If I'm still sick I have no way of knowing.
While nature usually entails hanging out with mary jane that particular time. That being said I'm done with MJ for the next 12 weeks for work and for BBing purposes. Trying to shred up with a low carb diet with only minimal cardio to prevent muscle loss.
MojoMike36
05-17-10, 10:36 pm
Monday - AM Chest & light Tris
Note: All BB Chest reps touched to chest
Warm up DB Fly 15x8 15sx12 DB BP 30sx20
BB Decline BP 45x15 95x16 165x12 195x6 135x20
BB Flat BP 135x12 155x8+2 95x6
DB Incline BP-->UH BB Incline BP 40sx12->55x12 50sx10->75x10
Alting DB Incline BP-->UH BB Incline BP 60sx10->75x10
UH BB Incline BP 75x16 95x11
Dips x9 BW+10x10 BW+20x8 BW+35x7
DB Fly 25sx12 40sx5
Cable Skulls 42.5x14 65x14 80x8
Cardio:
-Jump Rope (done between sets) - 30+sec session x12
-10min bike ride
____________________
Monday - PM Traps & Glutes
DB Shrug 35sx12 45sx12 55sx 65sx12 75sx12 85sx12 95sx12 105sx12 115sx12
DB Reverse Fly 15sx12 15sx12 20sx12
Band Reverse x25 x25
Plate Lats to Plate Reverse Fly - 5x12-->5x12
Adduction 70x120 up 190x12
Abduction 70x50 90x16
Cardio:
Jump Rope - 30sec session x12
MojoMike36
05-21-10, 7:52 am
Been busy. Here are my workouts
Tuesday - Legs
Extensions 110x12 150x12 170x12
Smith Squat 15x12 65x12 115x12 165x8
Kneeling Ham Curl 20x12 40x12 60x12 80x12
Leg Press-->Smith Front Squat 180x12->65x12 270x10->65x12
Smith Front Squat 65x20
DB SLDL 35sx12
Machine Leg Press 110x30
Kneeling Leg Curl-->Machine Leg Press 90x20->250x12
_________________
Wednesday - Arms
Rope PD 30x16 30x12
Dips BWx8 BW+25x12 BW+45x10 BW+90x2dropBW+45x3 BWx12
Smith CGBP-->Smith Reverse Grip CGBP 15x12(0) 65x14->65x12 85x12->85x12 105x12->105x8
BB Drag Curl 35x20 45x16 55x16 65x16
V-Grip Curl-->DB Curl 60x14(0) 70x12->30sx6 70x12->30sx6 70x12->30sx8
DB Extension-->Pushdown 50x12->40x12->70x6->60x10 30x14(0)
Concentration Curls 20x16 30x8 30x8drop20x6 30x8
Rope PD 30x16 30x14drop20x14
Jump Rope - x7
______________________
Thursday - Shoulders, Cardio
DB SP 30sx16 30sx16 30sx16
Band Reverse Fly x16 x16 x16
BTN BB SP 45x12 75x10 95x10 115x4 95x8
*Bosu* Smith BB SP 15x12 55x12 65x14 65x12
BB Upright Row 45x16 65x16 85x12 105x8 65x20
V-Grip Upright Row 70x20 100x14 130x12
DB Lateral-->Band Lateral 20sx12->x10-->25sx10->x10-->30sx8->x10-->35sx6drop15sx8->x10
Cardio:
-long bike ride outside
-Biked to and from gym (huge)
___________________
Thursday - PM Workout
Hack Squat-->Hack Calves
1p(x12,x12)(x12,x30) 2p(x12,x20)(x12,x20) 3p(x14,x14) 1p(x16,x20)
Smith Incline BP-->Smith Underhand Incline BP 35(x12,x12) 55(x12,x12) 75(x12,x8) 95(x12,x6)
Ab Xs-->Crunch-->Hanging Leg Raise
14>6>12.>12>6>12>35x14DBSB
14>6>12.>12>6>12>35x10
14>6>12.>16>6>12>35x12
Ball Crunch--DB Pullover
8>30x8.>8>30x8.>8>30x8
Hack Calves 1px20 2px20 3px20 4px20 5px16
Cardio:
Jump Rope x3
4min stationary Row
MojoMike36
05-21-10, 5:15 pm
Friday - Back
BB Row
45x12 65x12 135x14 225x5 185x8
Underhand BB Row
135x14 145x14
Alting Pulley Pulldown-->Seated Row-->Alting Pulley Pulldown
90x24>120x8>90x14
90x20>120x8>90x12
90x12>120x8>90x12
DB Row
40x8
50x8
Pulldown
100x10
100x12
DB Pullover
40x10
50x10
60x10
Hanging Knee Raise
x12
x12
x12
x16
Cardio:
Bike to and from gym
MojoMike36
05-23-10, 4:04 pm
Saturday - Chest, Light Abs, Light Triceps
Warm up HS Incline Chest Press 50x16 70x16 Band Fly x20 x20 Alting Band Laterals x20 x20
Hanging Leg Raise x10 x12
DB BP 30sx12 40sx10 50sx14 60sx10 70sx8drop40sx8 70sx5drop40sx8
Smith Incline BP-->HS Incline Chest Press
70x10-->60x12 80x10-->70x10
80x10-->70x12 90x10-->80x10 110x8-->100x10
BB BP-->Flat Fly
95x10-->20sx10 95x10-->20sx10
105x16-->30sx10 105x11-->30sx9
Dips
BWx10
BW+10x8
BW+20x8
BW+30x6
Rope PD
30x16
30x12
30x15
1 Arm DB Extension
20x6drop15x6drop10x10
Rope PD (Diff spot)
2.5plx14 NGx8
2.5x12 NGx8
Cardio:
Biked to and from gym, took long way home
______________________
Saturday - Arms
Warm up Band Curl x40 x30 Pushdown 30x25 40x20 DB SP 25x12
1 Arm Machine Curl
30x10,8,6,5(with added weight)drop30x6
50x8
50x8
OH Cable Extension-->Bar Cable Curl
70x16-->70x12
100x14-->100x12
115x16-->115x8
DB Extension-->Pushdown Circuit
40x12-->40x12 40x8-->40x8 40x8-->40x8
V-Grip Curl-->BB Curl Circuit
70x12-->45x12 70x10-->45x16 70x12-->45x12
BB Reverse Curl
40x20
50x14
60x14
Pushdown
40x20
60x12
100x2drop40x10
Incline DB Curl
20sx12
Alting 30sx12
Alting DB Curl
20sx30
Cardio:
Biked to and from the gym, took the long way home.
MojoMike36
05-24-10, 10:09 am
Monday 7a.m. Workout - Quads, Light Delts/Chest/Biceps
Seated Extension
110x12
150x12
170x12
BB Front Squat
45x8
95x8
95x8
BB Front Squat-->BW Squat
135x8-->BWx16
135x8-->BWx16
185x5-->BWx12
185x5-->BWx12
Hammer Strength Hack Squat (Shoulder Support)
10x12
20x12
30x12
40x12
60x12
80x12
BB OH Squat
45x6
55x6
65x-->Did not do, knee pain got serious
Seated Extensions
110x12
150x12
170x12
HS SP
50x12
60x12
70x12
HS Chest Press
50x12
60x12
70x14
90x16
110x16
BB Curl
50x12
50x15
Cardio:
Bike 2:30 on heavy resistance for pump
Hams, Abs, & Cardio later today
Even my mom said I'm looking huge and she sees me everyday. The extreme cardio must be doing the trick. I'm very very vascular.
Psycho77
05-24-10, 10:34 am
Nice to see you back here, Mike.
hitting it hard as usual.
MojoMike36
05-24-10, 3:42 pm
Nice to see you back here, Mike.
hitting it hard as usual.
yeah basically been working harder than ever.
MojoMike36
05-24-10, 3:47 pm
Monday - Hams, Light Quads, Abs
Seated Leg Curl
90x16
90x20
BB SLDL
45x8
55x8
65x8
85x8
105x8
125x8
145x8
165x10
Sumo Deads
45x16
65x8
85x10
105x8
125x10
145x8
165x12
Leg Curl-->High Ft Squat Press
130x6-->90x20 90x14-->90x20
140x8-->90x20 90x14-->90x20
Bosu Bike Crunch-->Bosu Crunch-->Hanging Leg Raise-->Ab Machine
14>8>12>55x16
14>8>10>50x16
14>8>10>55x20
14>8>10>60x20
DB Sidebend
25x12
45x12
Cardio:
Biked to and from the gym long way both ways.
...I.Can't.Move.
Firedrake
05-24-10, 8:27 pm
Biked, after THAT session! Um, you crazeee.
Solid work!
MojoMike36
05-27-10, 10:07 pm
Biked, after THAT session! Um, you crazeee.
Solid work!
Yeah I figured out the ride to n from the gym is 25 minutes when i all out sprint it.
MojoMike36
05-27-10, 10:22 pm
Tuesday - Shoulders
Arnold SP
25sx12
30sx14
40sx14
60sx6
Band Reverse Fly
16
16
20
16
Standing BB BTN SP
45x8
Standing BB BTN SP-->Band Laterals
65x8>x15
Standing BB BTN SP-->DB Laterals
85x8>15sx12
105x6>15sx16
Standing BB BTN SP-->DB Front Raise-->DB Laterals
115x5>15sx12>15sx8
85x8>15sx10>15sx10
Smith BB SP-->DB BP Circuit
55x12>30sx8 55x12>30sx5
75x10>30x6 75x5>30x4
Smith BTN SP
75x8 drop 35x12
BB Upright Row
45x12
55x12
65x12
75x12
85x12
95x12
105x12
115x8 drop 65x12
DB Reverse Fly
25sx8
15sx12
Cybex Machine Laterals
50x10
60x10
70x10
80x8
90x6 drop 50x10
Face Pulls
70x22
130x12
130x10 drop 70x12
Cable Upright Row-->BB Upright Row Circuit
70x12>55x8 70x12>55x8
100x10>55x8 100x8>55x8
Rope PD
35x16
35x16
Rope Curl
35x16
35x10
Obviously all this is done with different sets back to back. So basically no rest.
Cardio:
-Long way to and from gym. Plenty of max effort intervals.
_______________________________
Wednesday - Back & Abs
Warm up Pullover 15x8 30x12 Pulldown 70x12 100x12
Pull Ups-->Lat Pulldown
BWx8>100x12
BW+10x8>100x12
BW+25x8>100x12
BB Row
45x12
95x16
145x12
195x10
Light DB Row
40x8
50x8
60x8
Straight Arm PD
40x12
40x20
40x18
40x16
50x16
Smith BTB Shrug
105x20
195x8
DB Pullover
60x10
80x7
90x3 (How you like them apples)
50x10 drop 30x10
Decline Crunch
x10
+15x8
Med Ball Twist
6x30
10x30
10x25
Ball Crunch
x20
x20
Bosu Bike-->Bosu Crunch-->Ab Machine
14>8>50x12
14>8>55x16
14>8>Machine taken by schmoe
Cardio:
-Biked to and from gym long way.
& I road to and from again later to train my mom.
-5min stationary Row
That night I hit some hack squats, leg raises, jefferson squats, and ball crunches while training my mom.
MojoMike36
05-30-10, 1:01 pm
R & R for the past couple of days with my family in upstate NY.
MojoMike36
05-31-10, 11:04 pm
Monday - Chest & Abs
Warm up HS Incline Chest Press
50x12 70x14 90x16 100x18
DB BP
30sx12 to 40sx12
50sx12
60sx13
70sx9 drop 40sx8
70sx9 drop 40sx4
Dips
BWx10
BW+25x12
BW+45x8 drop BWx8
BW+45x6 drop BWx10
BWx12
DB Flye-->DB Pullover
15sx12>30x12
25sx12>50x12
35sx10>70x10
DB Incline BP-->DB Incline Flye
35sx12>20sx12
55sx10>30sx8
45sx10>40sx6
UH BB Incline BP-->DB Incline Flye
75x16>30sx12
75x20>30sx12
Crunches
30,25,25,20,30,12,30,22,20,20
Bike Crunch-->Crunch
14>X
12>8
12>15
18>6
Leg Raise
20
12
Cardio:
Biked to and from gym long way
Firedrake
05-31-10, 11:37 pm
Solid work, Mike -- well done!
MojoMike36
06-01-10, 3:49 pm
Solid work, Mike -- well done!
Thanks bro. I'm growing like crazy right now.
MojoMike36
06-01-10, 4:05 pm
Tuesday - Legs, Arms, Forearms, Abs
BTB Wrist Curl-->BB Front Squat-->BW Squat
X>45x12>X
65x20>95x12>BWx12
65x22>135x12>BWX16
85x16>135x12>BWx10
X>185x8(New!)>X
X>185x6>X
PL Hack Squat-->Seated Extensions
40x16>110x14
80x12>110x14
100x12>110x14
BB SLDL
45x12
45x12
65x12
95x12
95x12
Smith BB SLDL
65x12
85x12 up 105x12
Arms Warm Up: Alting DB Curl 20sx20 20sx20 Rope PD 60x16 60x16
1 Arm Machine Curl
30x12
50x8
55x8
55x8
DB Extension
40x14
DB Extension-->Rope PD
50x12>60x12
DB Extension-->Reverse Grip PD
60x12>80x13
70x10>100x12
BB Curl-->Alting DB Curl
45x16>X
55x16>25sx8
65x12>25s10
1 Arm DB Extension-->Cross Body Rope PD
20x12>30x8
1 Arm Cable Curl
40x12
40x12
Reverse Grip PD
120x12
120x10
PL Arm Curl
10sx20
15sx16
15sx12
15sx13
Ball Crunch
16,20,20
Crunch
25,26
Hanging Knee Raise
12
Cardio:
Long way to and from gym. Barely beat the rainstorm!
MojoMike36
06-02-10, 5:16 pm
Wednesday - Traps, Delts
Warm up HS PL SP 0x16 20x16 40x16 Band Reverse Fly x20 x25 Machine Laterals 30x20 40x20
Cable Shrugs
190x16
190x20
205x16
Cable Shrugs-->DB Shrugs
205x16>50sx12
205x16>50sx16
Standing BB BTN SP
45x14
65x14
85x12
115x8
65x16
Standing Military Press
65x12
85x12
105x6
BB Front Raise
45x12
55x12
Cable Front Raise
70x12
BB Upright Row
45x16
55x16
65x16
75x16
85x14
95x12
DB Lateral-->BB Upright Row Circuit
20sx12>45x10 20sx10>4510
Machine Laterals (Last two reps have static holds and slow negs)
70x12
70x12
60x12
Cardio:
Biked to and from gym. I race cars on hills =).
MojoMike36
06-03-10, 3:22 pm
Thursday - Back with Tom Shields
Warm up: WG Lat Pulldown 100x12 100x16 Machine High Row 120x16 (UH)140x16
Pull Ups
BWx8
BW+10x10
BW+25x7+4 negs
BB Row
45x15
95x14
145x12
195x12(NEW!!!)
UH BB Row-->UH Lat Pulldown
95x14>120x12
145x16>120x12
T-Bar Row
45x12
90x12
135x12
Grappler Low Row (From Men's Fitness)
45x8
50x10
50x10
DB Pullover
30x8
40x10
50x12
90x4
70x8
40x12
BB Pullover
35x12
40x12
50x12
60x12
Cardio:
Biked to and from gym.
Dead.
MojoMike36
06-04-10, 7:58 pm
Friday - Arms & Abs
Warm up: Rope PD 60x16 60x16 Alt DB Curl 20sx24 20sx26
1 Arm Machine Curl
30x12
50x10
50x10
Skullcrusher-->CGBP
60x16>60x16
70x12>70x12
70x12>70x12
40x35>40x12
Incline DB Curl
20sx20
25sx16
30sx9
Reverse Grip PD
100x20
140x8 drop 60x14
140x8 drop 80x14
PL Arm Curl
10sx20
15sx14
20sx12
BB Reverse Curl-->BB Curl
40sx16>60sx12
BB Curl
60x15
Arnold Curl
20x12
20x10
20x12
20x12
1 Arm DB Extension
15x10
15x10
20x4
Crunches
14,16,30,25,25,25,25
Leg Raise
25,20
Bike Crunch
14,24
Heel Touches
24,34
Cardio:
-Bike to and from gym long way, extra speedy today.
-2min stationary row
that's a pretty solid workout big guy! What kind of diet u goin on to match?
Firedrake
06-04-10, 8:50 pm
Those are some crazy sets and volume! Well done! Growing, eh? What's your goal?
MojoMike36
06-05-10, 6:37 pm
that's a pretty solid workout big guy! What kind of diet u goin on to match?
Roughly 100g of carbs or less a day. Usually less.
Consists mainly around: Salad w/chicken, 6 egg whites twice a day, protein shake with 4 strawberries, & steak
Those are some crazy sets and volume! Well done! Growing, eh? What's your goal?
Keep in mind i do a balls to the wall 25 minute hilly bike ride to and from the gym on top of that crazy volume. When I walk into the gym my shirt is soaked through. The rush of endorphins makes me workout so hard. Working up to heavy weight slowly through high volume has yielded some serious gains for me.
Saturday - Upper Workout
BB Upright Row
25x16
35x16
45x16
55x16
65x16
75x16
HS Chest Press
50x20
100x20
140x16
160x12
Clean & Press
45x8
65x8
85x10
105x6
115x3
135x4
145x2
145x3
Dips-->Lat Pulldown Circuit
BWx12-->100x12 to BWx16-->100x16 to BWx16-->100x16
Lat Pulldown
100x16
BTN Lat Pulldown-->UH Lat Pulldown
100x10>X
100x10>100x5
100x10>100x5
DB Pullover
50x14
60x14
90x4+1 slow neg, drop 40x12
DB Pullover drop set-->Straight Arm Pulldown
90x5+1 slow neg, drop 40x10-->25x16
Lat Pulldown
100x10
DB Reverse Fly
15sx20
20sx12
Cardio:
-Biked to and from gym today. Fastest pace ever. Climbed hills like a pro.
-4min stationary row
Man this workout was a doozy. I got a huge chest & back pump before doing some HUGE pullovers. I touch the weight to the ground. Its broadening my chest and widening my back.
Firedrake
06-06-10, 12:25 am
Damn -- all that on 100g of carbs? My hat's off to you!
(Mind you, I'm down to 50g right now . . .)
MojoMike36
06-06-10, 7:38 pm
Damn -- all that on 100g of carbs? My hat's off to you!
(Mind you, I'm down to 50g right now . . .)
If you only knew the pace I lift at hahaha.
100g is my maximum when I feel like I need it. Usually i settle for 50ish grams.
Honestly though, the low carb thing is less of a tactic to lose weight and more of a necessity. I'm a meso with a very endo-ish metabolism that can't handle high protein and average carbs.
Sunday - Hams & Calves
Standing Calf Press
120x22
140x20
160x20
180x16
200x16
220x12
240x12
260x12
280x12
300x12
Smith SLDL (10lb plate ROM)
15x12
35x12
55x12
75x12
95x12
115x12
BB SLDL (25lb plate ROM)-->DB SLDL
95x12-->40sx8
115sx12-->40sx12
135x12-->40sx10
Donkey Calf Press
90x25
180x20
270x20
320x16
320x16
BB SL Sumo DL
45x10
65x10
85x10
105x12
125x12
145x10
Seated Ham Curl
90x16
90x20
Prone Ham Curl
90x12
130x5 drop 50x10
1 Leg Reverse Hypers (Right to left)
x12
1 Leg Reverse Hypers-->2 Leg Reverse Hypers
x12-->BWx8
1 Ft Seated Calf Press
45x20
Machine Glute/Ham Raise
50x16
130x12
190x14
Cardio: None
Splitting legs up is definitely going to bring my hams to another level of development.
Firedrake
06-06-10, 9:56 pm
Wow! Great looking work!
I know what you mean about carb levels. Back in the first Iron Contest, Rage tried to ramp me up to 300g of carbs a day, and I put on fat like nobody's business. I'm comfortable at 100-150, and doing okay at 50, as long as I remember to get my protein in on schedule.
Mind you, at 56, my metabolism's probably a bit more beat up than yours <wince>.
MojoMike36
06-06-10, 10:13 pm
Wow! Great looking work!
I know what you mean about carb levels. Back in the first Iron Contest, Rage tried to ramp me up to 300g of carbs a day, and I put on fat like nobody's business. I'm comfortable at 100-150, and doing okay at 50, as long as I remember to get my protein in on schedule.
Mind you, at 56, my metabolism's probably a bit more beat up than yours <wince>.
Carb sensitivity blows so hard. Its like we get jipped out of the gains carbs yield. In the past I could get away with 200g of carbs for sitting at one weight but I had to up cut protein and at the time I was doing tons of running everyday.
I gotta admire your commitment. You're at a phase of life where most folks give up and eat whatever they want assuming it won't kill them. Life and death is the only thing stopping most people from eating strictly and exercising. PROPS.
MojoMike36
06-07-10, 3:51 pm
Monday - Chest, Light Calves
Donkey Calf Press
90x25
180x25
270x25
Warm up: HS Chest Press 50x16 70x16 90x16
DB BP
40sx12
50sx12
60sx12
70sx9
80sx6+1 slow neg
80sx7 drop 40sx12
Dips
BWx12
BW+25x16
BW+45x10 drop BWx10
BW+65x6 drop BWx12+5 slow negs
DB Fly-->DB Pullover
15sx12-->35x12
Exercise Ball DB Fly-->DB Pullover
25sx16-->60x10
35sx14-->60x10
Smith UH Incline BP
15x20
35x20
55x16
75x12
95x7
Cardio:
-Extra long way to and from the gym.
Firedrake
06-07-10, 8:55 pm
Nice -- chest had to be feelin' good!
MojoMike36
06-07-10, 10:07 pm
Nice -- chest had to be feelin' good!
reDONKulous pump yah. Seeing what my chest will look like all the time when I grow is motivating.
MojoMike36
06-09-10, 6:30 pm
Wednesday - Quads, Calves, Arms
Seated Extensions
90x16
90x20
HS Machine Hack Squat
20x20
40x16
BB Front Squat
45x12
BB Front Squat-->Bodyweight Squat
95x12-->BWx12
BB Front Squat-->BB Squat
95x12-->65x12
135x10-->65x10
135x12-->65x12
BB Front Squat
185x8
Leg Press
90x30
180x30
270x16
360x16
450x8
540x5
BB Walking Lunge
45x20
75x20
Seated Extensions
90x16 drop 70x16 drop 50x12
Standing Calf Press
140x30
140x30
140x25
140x25
Donkey Calf Press
90x30
180x30
270x20
Rope PD
60x16
60x16
Skullcrushers
35x16
45x16
55x16
75x10
70x12+3 forced reps
1 Arm Machine Curl
50x8
50x12
50x12
OH DB Extension-->Reverse Grip PD
40x16-->100x15
OH DB Extension-->Reverse Grip PD-->Tricep PD
60x8-->130x6-->130x6
60x8-->130x6-->130x6
EZ Bar Curl-->EZ Bar Reverse Curl
60x16-->60x10
70x12-->70x6
EZ Bar Curl-->EZ Bar Reverse Curl-->Alting DB Curl
80x8-->80x4-->15sx20
Reverse Grip PD
100x16
100x20
OH BB Extension
40x22
50x20
50x20
Alting DB Curl
30sx20
40sx10
25sx30
25sx30
Cardio:
-Biked only TO the gym
-17min walk on treadmill
MojoMike36
06-11-10, 1:10 pm
Thursday - Back, Light Abs
WG Pulldown
100x25
100x25
100x25
100x25
Bosu Crunch
x20
x20
V-Grip Pulldown
100x25
100x25
Gimme s'more width!
UH Pulldown
100x25
100x25
DB Row
30x10
40x10
50x10
60x10
70x10
80x10
90x10
BB Row
95x12
95x12
115x12
DB Pullover
30x12
50x12
70x10
40x14
UH Pulldown
100x16
100x12
V-Grip Pulldown
100x11
100x12
WG Pulldown
100x16
100x16
Firedrake
06-11-10, 8:25 pm
How long do your workouts TAKE, Mike? That's crazy-ass volume!
MojoMike36
06-11-10, 8:30 pm
How long do your workouts TAKE, Mike? That's crazy-ass volume!
Legit....an hour and 10 minutes tops.
MojoMike36
06-11-10, 8:54 pm
Friday - Traps & Delts
Note: I mixed up the order of exercises to surprise my body a bit. It was suggested in a shoulder training article here at animalpak.com and I've liked it.
DB Shrug
40sx12
50sx12
70sx14
90sx12
115x10
BB Shrug-->DB Reverse Fly
135x20-->15sx12
135x20-->15sx12
155x20-->15sx12
Warm Up: Hammer Strength PL SP 50x16 70x16 90x16
DB SP
40sx14
50sx12
60sx9
65sx8
Standing BB BTN SP
45x12
65x10
85x10
105x8
120x3
Hang Clean / Press
85x8
135x4
155x3
160x3
Standing Military Press
45x12
65x16
85x12
DB Laterals Triple
15sx16-->20sx20-->25sx16 drop 15sx8
BB Upright Row
55x16
65x16
75x16
85x12
95x12
105x8
DB Lateral-->Cable Upright Row (Circuit)
20sx12-->100x12 20sx8-->100x12
Machine Laterals
30x16
50x16
70x10
90x5
Cardio:
@ the gym
---5min jog
---Biked long way to and from gym
Running later @ track
---1mile jog
---.5mile split jog/walk
---3 sets of 4 corner (high speed)
---1 set of 4 corner into a half length sprint
---2 sets of 4 corner into a full length sprint
---1 set of 4 corner
---Football field 10 yard switch shuffles
---6 turn suicide @ jog pace
---Jog Football field,50,25,15,& endzone down and back
---5 sets of Hill sprints (recovery time = walk back)
---2 sets of 5,10,15,20yd sprints (recovery time = walk back)
---Jog Football field,50,25,15,& endzone down and back (5 Push ups at each turn)
---Jog Football field to 50 down and back
Doc said no running for another 3 months but my new orthotics feel good on my ankle so......fVck it. I'm a beast.
MojoMike36
06-12-10, 4:07 pm
Saturday - Arms & Hams
Warm up: 5min stairmaster lvl6
Seated Leg Curl
90x20
90x20
DB SLDL
30sx12
50sx12
60sx12
70sx12
Rope PD (Warm up work)
60x16
60x16
BB Incline GGBP
45x16
95x16
115x12
135x12
155x8
175x4+2 assisted reps
1 Arm Machine Curl
30x12
50x12
50x12+4 assisted reps
BB CGBP
95x14
155x10
185x8
95x20
BB Reverse Curl-->BB Curl
40x12-->40x12
40x12-->40x12
40x12-->40x12
40x12-->40x12
BB Skullcrushers
40x16
70x11
DB Skullcrushers
20sx12
20sx14
20sx14
Alting DB Curl
30sx20
35sx12
25sx20
PL Arm Curl
10sx16
15sx13
Dips
x14+2 slow negs
x12
DB Pullover
30x12
50x12
1 Arm Machine Curl
50x8
30x12+4 assisted
Arm Extension Machine
50x16
50x16
......
Showered, changed, headed to my high school track for some running!
-Jog 1 mile into a half mile jog/walk split
-3 sets of 4 corners
-1 set of 4 corners into a full field sprint (FELT SO FAST!!!)
-100yd 5yd zig-zag (practicing planting on my bad ankle)
-5,10,15,20yd sprint
MojoMike36
06-12-10, 10:38 pm
Saturday - Evening
After a good rest and meal I got right back at it. I want to be fVckin' fast yall. Keep in mind this is my 2nd run of the day.
Cardio on turf w/ cleats:
-Miscellaneous jogging
-Down+Back jog to a 1 length walk/rest
-80yd sprint
-90yd sprint
-5yd plant and turn practice
-2 Back to back sets of 5,10,15,20yd sprints from 3pt stance
-Hill sprints x3
-Football field jog
Some abs throughout the day:
Crunches
20
20
25
25
25
30
20
20
20
20
30
35
20
25
30
Legs Up Crunches
20
20
16
30
No running tomorrow. Old recurring hip flexor injury is inflamed from sprints.
MojoMike36
06-15-10, 5:16 pm
Monday - Chest, Light medial delts, Light abs, Light 4arms
BB BP
45x17
95x14
135x12
185x14
225x2+2 assisted reps (Never repped 225x1 before!)
135x16
DB BP
40sx12
50sx10
60sx10
70sx5
Incline BB BP
95x16
135x5
155x8
150x8
95x18
Dips
BWx10
BW+25x12
BW+45x8 drop BWx10
BW+45x7 drop BWx9+1 slow neg
BW+25x11 drop BWx6+1 slow neg
BW+10x10
BWx15+2 slow negs
Ex Ball Fly
30sx12
30sx9
25sx10
Incline Ex Ball Fly
30sx12
30sx10
Standing DB Laterals
20sx20
30sx14
40sx8
35sx10
30sx16
25sx20
BTB BB Wrist Curl
65x20
75x20
Elbow Supported Leg Raise
x16
Hanging Leg Raise
x12
Cardio:
-Biked to and from the gym the long way
...saying my chest is sore right now is an understatement. So much good work yesterday.
MojoMike36
06-15-10, 8:40 pm
Tuesday - Legs & Calves
Pre-Cardio:
10min stationary row
BB Front Squat
45x10
95x12
95x12
135x12
135x10
185x5
185x5
95x16
BB Walking Lunge
45x20
65x20
Leg Press-->Leg Press Calves
90x20-->90x20
180x14-->180x20
270x12-->270x20
Leg Press
360x12
450x8
Machine Hack Squat (Shoulder Supported)
40x12
60x10
Seated Extensions
90x14
120x14
120x14
70x20
Standing Calf Press
180x20
180x18
Post-Cardio:
5min stationary Row
2.5min recumbent bike
5min stationary Row
5min recumbent bike
5min stationary Row
MojoMike36
06-17-10, 10:19 am
Wednesday - Arms
Bench Dips
BWx20
BWx20
NG EZ Bar Curl
30x15
40x18
60x12
80x8
Incline CGBP
45x16
95x16
135x12
155x10
175x4
180x2
95x20
135x12
135x10
Alting DB Curl-->Alting DB Hammer Curl
25x16-->25x14
35x14-->35x12
40x10-->40x8
40x10-->40x8
25x18-->25x12
DB Skulls
20sx20
25sx15
35sx8
25sx16
DB Skullcrusher-->EZ Bar Skullcrusher
20sx16-->30x16
1 Arm DB Hammer Preacher Curl
20x16
30x12
40x6 drop 30x6
DB Extension-->Rope PD Circuit
50x12-->100x10>50x4-->100x6 drop 60x10
40x16-->100x8>40x12-->80x8 drop 60x10
Pull Up
x8
PL Arm Curl
10x16
PL Arm Curl-->EZ Bar Reverse Curl Circuit
20sx10-->40x20...10sx8-->40x16
20sx12-->40x12...10sx10-->40x12...5sx12-->40x12...5x8
1 Arm DB Extension
15x16
20x8
15x15
Cardio:
-Biked to the Highschool track
-1 mile split w/ stretches, lunges, high kicks
-Sideline high kicks, inch worm, jogs
-Short sprints to test hip and hamstring
-Shagged ground balls at full speed
-Jogged down and back
-Played basketball at Ryan's later on
MojoMike36
06-17-10, 3:25 pm
Thursday - Back & Abs
Rack Pulls
45x12
135x12
135x12
225x10
225x12
315x6
315x5
135x12
95x16
Hypers
x20
x24
Underhand BB Row
95x16
95x16
135x10
135x12
185x10
145x12 drop 95x12 drop 45x12
Underhand Pulldown-->Behind the Neck Pulldown
100x12-->100x8
140x12-->100x8
180x6-->70x12
Underhand Seated Row-->2 DB Row
100x12-->30sx12
140x12-->30sx12
Underhand Seated Row
140x12
140x12 drop 100x10
140x12 drop 100x10
V-Grip High Row
120x12
230x8
Wide Grip Lat Pulldown
120x12
100x12
100x12
Underhand BB Pullover
45x14
55x12
65x12
75x8
Crunches
30,30,30...& i'll be doing more throughout the Celtic's game tonight but that's not important
Cardio:
-Biked to and from the gym
MojoMike36
06-17-10, 7:46 pm
Added a track workout in:
-Jogged around
-Stretches, kicks, lunges, backwards jogging
-Suicide
-Forward to back jog
-Shuffles
-Grapevines
-More jogging sidelines mixed in with some walking
-Lunges
-Hill Sprints
-Lined up some hurdles like GSP and jumped 5 in a row for a few sets
-Shot on the lax net with intensity
The hurdle jumps were bad ass
Firedrake
06-17-10, 8:07 pm
Damn, Mike -- I miss checking in for a few days and you're tearing it up!
I don't know where you find the energy. What to you eat, Uranium? Sheesh!
MojoMike36
06-18-10, 12:47 am
I'm getting leaner and more athletic. I'm down to 189
I want to be the best me possible. I'm still doing less than 70g of carbs. I get like 2,000 calories a day. I want to give it my best when i tryout for lacrosse at quinnipiac.
MojoMike36
06-18-10, 8:09 pm
Friday - Traps, Delts, Calves, Abs
BB Shrug-->Reverse DB Fly
45x12-->15sx12
135x20-->15sx16
185x12-->15sx16
225x12-->20sx12
High Rope Pulldown (Inspired by Roelly Winklaar article)
85x20
100x12
Reverse DB Fly
20sx12
Seated DB Shoulder Press
20sx20
40sx16
50sx10 drop 20sx8
60sx7 drop 20sx10
Seated DB Shoulder Press-->Alternating Seated DB Front Raise
30sx12-->20sx16
30sx14-->20sx12
30sx16-->20sx16
30sx12-->20sx16
DB Laterals
15sx16
20sx20
30sx16
BB Upright Row-->BB BTN Shoulder Press
45x10-->45x10
65x10-->65x10
75x12-->75x6
85x12-->45x12
95x12-->45x16
105x12-->45x16
DB Laterals-->Dips
15sx12-->BWx16
15sx20-->BWx20
30sx12-->BWx12
Cable Laterals-->Dips
1px14-->BWx12
1px12-->BWx14
1px20-->BWx12
Iron Cross
15s for 20sec
15s for 20sec
Abs were done in no particular order of nonstop sets
Decline Crunch 12,10,10
Elbow Supp Leg Raise 12,16,12,12,12
Crunches 25,25,20,25
Cardio:
-Biked to and from Gym
MojoMike36
06-20-10, 6:20 pm
Sunday - Arms & Abs
Dips
BWx12
BWx16
BB Preacher Curl
35x20
45x16
Then I got my mojo going...
Incline CGBP
45x12
95x12
135x10
175x5 [Added a rep]
185x3 [Huge step up from last 2 workouts]
145x10 drop 95x15
1 Arm DB Preacher Curl
20x12
25x18
30x16
35x10 [Incredible pump]
40x7+3assisted
45x3+2assisted [Now people are plain old glaring at me]
30x14
35x11 [Best pump ever]
35x10
Flat CGBP
135x10
185x6
185x5 drop 95x20 [Spotter was really impressed and said he would try]
175x8 drop 125x11
95x20
BB Preacher Curl
45x16
55x14
65x12
Rolling DB Skulls
20sx20
25sx15
30sx10
30sx10
Cross Cable Curl
2plx16
3plx12
3plx12
3plx12
3plx14
DB Kickback
20x10
Reverse Grip Pushdown--> Triceps Pushdown
100x20-->X
120x12-->100x12
140x8-->100x14
Bench Dips
x16
x20
[I]Abs done in random succession with no rest
Crunch 35,25,20
Incline Leg Raise 12,12,20,12
Decline Crunch 12,16
Hanging Leg Raise 12,12,16
Cardio in random succession (In minutes)
Row:2,3
Bike:2
Elyp:2,2
MojoMike36
06-21-10, 3:00 pm
Monday - Chest & Abs
BB Bench Press
95x12
95x14
135x16
185x8
185x8
225x2 drop 135x12
205x4 drop 135x10
Dips
BWx12
BW+25x12
BW+45x8 drop BWx8
BW+65x4 drop BWx5
BWx16+4 negs
BB Incline Bench Press
45x16
95x12 [Chest was too pressed out to handle free weights]
Smith Incline Bench Press
105x8 [Some light weights but serious stretches]
105x7
85x10
85x11
DB Incline BP
30x10
40sx11
45sx8
40sx10
Hammer Strength Chest Press
100x12
100x12 drop 50x12
120x12 drop 50x12
140x12 drop 50x12
160x10 drop 70x12
Ball DB Fly
25sx12
35sx10
Ball Incline DB Fly
35x10
Abs in random succession throughout workout:
Bosu Crunch 20,20,20,20
Incline Leg Raise 12,12,12,12
Crunches 20,20,20,36,24
Diesel chest workout. It was heavy!
Firedrake
06-21-10, 8:38 pm
Sweet work goin' on! You're going to kill the lacrosse tryouts!
MojoMike36
06-23-10, 9:47 am
Sweet work goin' on! You're going to kill the lacrosse tryouts!
I'm thinking I will too. I have supreme confidence in my athletic ability.
MojoMike36
06-26-10, 12:04 am
Wednesday - Legs & Delts
1ft Squat-->Stationary Lunge
x8-->x8
x8-->x8
x8-->x8
Squat Machine-->Bodyweight Squat
12x14-->BWx10
12x10-->BWx10
12x14-->BWx10
Seated Extensions
12x16
12x16
Crunches
x20
x22
x24
x32
1 Arm Shoulder Press Machine
6x12
6x12
Shoulder Press Machine-->Band Front Raise
12x16-->x12
12x20-->x12
Band Laterals-->Dips
x16-->BWx12
Cable Upright Row
50x10
40x12
Band Upright Row
x14
x12
___________________________
Thursday - Back & Triceps
Seated Cable Row
50x16
100x12
140x8
Pushdowns
50x12
50x12
70x8
Diamond Push Ups
x16
x16
x18
Lat Pulldown-->Machine Underhand Pulldown
60x16-->X
120x12-->12x10
120x14-->12x8
140x8-->9x16
Underhanded Seated Row-->Machine Row
80x16
100x14-->12x10
Reverse Grip Pushdown
40x8
40x12
40x12
Dips-->Dip Machine
BWx12-->12x12
BWx18-->12x12
BTN Pulldown
80x12
100x8
Crunch
20,24,20,16
Leg Lift
12,12
Ab Machine
12x20,12x20
__________________________
Friday - Quickie
Seated Extensions
12x12
12x12
1 Ft Lung on the Squat Machine
12x6
12x6
12x6
Squat Machine Shrug
12x12
12x12
Dips
BWx12
Calf Work
x16
x16
____________________________
Friday - Chest, Abs, Calves
Band Fly
x23
x20
Perfect Push Up
x16
Incline Cable Bench Press [Weight not to scale with free weights]
30x20
80x16
100x8
90x11 drop 30x12
90x7 drop 30x12
Dips
BWx11
BWx16
Dips-->Dip Machine
BWx12-->12x12
BWx12-->12x10 drop 6x10
Cable Bench Press
30x20
70x12
80x12
70x16 drop 30x12
50x13 drop 20x10
Pec Deck
70x12
60x18
60x20
Widegrip Underhand Pulldown
60x20
60x20
60x20
Band Upright Row
x12
x16
x12
Medicine Ball Pullover
15lb x20
Crunches
50
Ab Machine
12x20,12x20,12x20
Cardio:
-Jogged to Davis St. Estimate it to be about 1.5 miles
-Jogged around football field - 5 laps
-football field laps-->Field Goal touch jumps - 5 laps-->10 jumps / 1 lap-->8 jumps / 4 laps-->9 jumps
-4 corner drill - twice around for 3 sets
-Hill Run - down and back twice with minimal rest
-75% Run across football field - 4 times total
**Keep in mind im working at a camp all day, walking miles, and teaching sports
MojoMike36
07-09-10, 6:56 pm
Friday - Arms & Abs
Incline CGBP
45x10
95x12
135x12
150x12
160x9
105x16
BB Curl
45x16
65x12
85x12 drop 45x12
85x7 drop 45x12
55x16
Flat CGBP
95x16
145x12
155x12
155x12 drop 95x16
Alting DB Curl
30sx20
35sx16
40sx10 drop 20sx20
30sx20
Alting DB Hammer Curl
35sx18
40sx14
BB Preacher Curl
55x12
DB Preacher Curl
25x12
25x12
BB Skullcrusher
55x12
DB Skullcrusher
25sx12
1 Arm DB Extension
20x20
25x12
20x14
Crunches
40,30,30,32,30,24,30
Leg Raise
x16
Cardio:
-To and from High School (about 6 miles)
-5 min stationary row
MojoMike36
07-10-10, 7:12 pm
Saturday - Traps, Delts, & Abs
Warm up: 5min Treadmill lvl6
BB Shrug-->DB Reverse Fly
45x12-->20sx12
135x12-->20sx12
225x8-->20sx12
275x6-->20sx12
Hang Clean/Press
45x10
95x8
115x8
135x5+1 push press
DB Shoulder Press-->Alting DB Front Raise
40sx12-->20sx20
50sx10-->25sx16
50sx12-->25sx16
BB Upright Row-->Standing BTN Shoulder Press
55x12-->55x12
85x12-->85x5
95x12-->None
DB Lateral
25sx12-->20sx10
Cable Lateral
10x12
10x12
10x12
Bosu Crunch 16,16
Decline Leg Raise 12,12,12,12
Decline Crunch 12,12,12
Cardio: 5min stationary row
I'm fVcking sick right now. It suckkkks.
MojoMike36
07-12-10, 5:34 pm
Monday - Chest, Abs, Cardio, Light Arms
Hammer Strength Underhand Chest Press
50x20
90x20
110x16
BB Bench Press
135x12
155x12
185x8
185x8 drop 135x10
Smith Bench Press Throw
95x10
115x12
125x12
Alting DB Incline Bench Press
35sx20
45sx20
55sx12
DB Incline Bench Press
40sx16
50sx14
Dips
BW+10x10 drop BWx8
BW+25x12 pause x4
Ball DB Flat Fly
30x12
Ball DB Incline Fly
30x12
DB Pullover
30x12
50x12
70x11
External Cable Rotation
5x12
5x14
10x14
Lying DB External Rotation
15x15
V Grip Triceps PD
40x16
50x10 pause x4 pause x3
DB Hammer Curl
40sx12
40sx10
Crunch 16
Decline Crunch 10 10 10
Hanging Leg Raise 10 10 10 10 10
Incline Leg Raise 12
Kneeling Cable Crunch 50x20 80x16,17,16,16,16,16
Cardio:
-Run to H.S. track +1 lap around. Roughly 6.5miles jog
-3min jog on treadmill
-5min stationary row
I fuckin rule
MojoMike36
07-13-10, 9:55 pm
Tuesday - Legs, Power Moves, Abs
BB Front Squat
45x10
45x10
95x10
95x10
145x8
175x7
BB Front Squat-->BB Squat-->BB Front Squat Strip Set
195x5-->145x10-->95x10
Seated Extension
150x16
150x16
230x10
Power Clean (First time ever!)
95x5
135x1
135x6
155x5
155x5
Hang Clean
155x2
135x6
135x7
Deep ROM Leg Press
180x20
360x8
450x8 drop 180x25
BB Walking Lunge
45x20 steps
Abs in random succession:
Kneeling Cable Crunch 80x12,16,16,16
Incline Leg Raise 12,12
Crunches 20,20
Hanging Leg Raise 12
MojoMike36
07-14-10, 5:27 pm
Wednesday - Back, Forearms, & Hams
Twisting Hypers
x20
x20
Glute-Ham Raise
90x12
130x12
BB Deadlift
45x10
135x10
185x10
225x10
315x5
BB Straight Leg Deadlift
135x10
135x10
185x5
Plate Loaded Kneeling Leg Curl
40x10
60x10
80x10
100x10
120x8
BB Row
45x10
135x10
135x10
135x10
Neutral-Grip Pull Up
9
9
8,2
Wide Grip Pull Up-->Bent Over DB Row
2 partials/8 negs-->40x10
5 partials/8 negs-->50x10
3 partials/8 negs-->60x10
DB Pullover
40x10
50x10
Double DB Pullover
20sx14
BTB BB Wrist Curl
85x16
BB Bench Wrist Curl
45x20
65x16
65x18
MojoMike36
07-15-10, 9:33 pm
Thursday - Bis, Tris, & Abs
DB Curl
20sx20
20sx20
Bench Dips
x20
x20
Incline CGBP
45x12
95x12
135x12
170x6
175x4+1 assisted
145x10 drop 95x12
165x7 drop 95x17
Flat CGBP
95x12
145x10
195x3 drop 145x8 drop 95x12
Underhand Bench Press
95x12
145x8
BB Skullcrushers
55x10
65x6
DB Skullcrushers
15sx14
20sx9
V-Grip Triceps Pushdown
50x12
65x9,5
80x5 drop 50x8
1 Arm DB Extension
15x12
20x12
BB Preacher Curl
45x12
BB Curl
45x16
55x12
65x8 drop 55x8 drop 45x8
75x8
85x5 drop 75x5 drop 65x6
DB Hammer Curl
40sx10
40sx10
Abs in random succession:
Kneeling Cable Crunch 80x16,18,18,20,16
Hanging Leg Riase 10,12,12,12,12
Crunches 20,20,20,30,20
Incline Leg Raise 12,12,12,12,12
Cardio:
-1 Min sets of Jump Rope x7
-Bike to and from the gym
-Run on track with ankle weights and agi drills
-Shooting on lax net full speed
MojoMike36
07-20-10, 11:02 am
Monday - Push
BB Bench Press
45x16
95x16
145x10
185x10
205x6
200x6
195x6 drop 145x12
195x6 drop 145x10 drop 95x9
Standing BB Shoulder Press-->DB Laterals
45x10-->X
65x10-->20sx12
85x10-->25sx10
105x8-->25sx10
105x8 drop 65x10-->25sx10
85x8 drop 65x8-->25x10
Dips
BWx10
BW+25x10
BW+45x10 drop BWx6
BW+65x4 drop BWx6
BW+25x10 drop BWx8
CGBP
95x12
135x8
185x2 drop 135x8
185x2 drop 135x8
145x10 drop 95x10
165x5 drop 95x10
Ball Supported DB Fly
Incline - 25sx12, 25sx12
Flat - 35sx10
V-Grip Pushdown
8x12
12x8
1min Jump Rope (Done between sets) x13
MojoMike36
07-20-10, 8:50 pm
Tuesday - Pull, Abs
Deadlift
45x12
95x12
145x12
145x12
195x10
195x12
245x5
1 Arm DB Preacher Curl-->DB Row
20x10-->30x10
30x10-->60x10
30x10-->70x10
30x10-->80x8
30x12-->90x8
40x5-->100x7
Power Cleans
135x5
135x5
155x5
155x5
135x5
Maximum Wide Grip Pull Up (reps to negs)
BWx4-8
BWx3-8
BWx3-8
BWx2-8
DB Pullover
30x12
40x12
50x12
60x12
70x10
BB Curl
45x12
65x10 drop 45x10
75x6 drop 45x8
85x4 drop 65x6
45x12
Abs in random succession:
Crunch 40
Hanging Leg Raise 12,12,12
Kneeling Cable Crunch 12plates x16,x12
Incline Leg Raise 12,12,12,12
Decline Crunch 12,12
Cardio:
-5mile jog in under 35 minutes
-biked to and from the gym (est. 12 miles)