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MikeD
08-05-14, 12:56 pm
After being sidelined with a minor injury the past two weeks (lower back pain) I've decided it's time to start tracking my training. It's always something I've been meaning to do, so i'm looking forward to seeing the progression through time. I may not put up the biggest numbers in the gym.. but I will not be outworked. I'm currently about 160lbs at 5'9. The goal is to slowly creep up in weight and accumulate lean mass. Time to get after it

Last night:

Shoulders and Abs

Stair Climber- 10 min (warm up)

DB lateral raises: 3 sets of 15's x 12 , 2 sets of 20's x 8 reps
DB shoulder press: 45 x 12 , 50 x 10 , 55 x 8 , 60's x 8
Hammer Strength press: 45 x 15 , 55 x 10 , 70 x 8
DB Front Raise: 4 sets of 20's x 12
Rear Delt Flies: 3 sets of 20's x 10
Face Pulls: 3 sets x 12 @ 42.5
DB Shrugs: 70's x 12 , 95's x 10 , 100's x 8, 100's x 6

Abs:
Rope Crunches: 3x15
Hanging Knee Ups: 3x10

MikeD
08-06-14, 8:05 am
Arms

Pre workout: 1 scoop Rage, Animal Pump, 2 Sterol Caps

All supersets

Preacher curl machine and dip machine 4 sets 10-12 reps

Barbell Curls and rope push downs 4 sets 8-10 reps

Incline DB curl and v bar push downs 4 sets 8-10 reps

DB Hammers and reverse grip push downs 4 sets 8-10 reps

Straight bar cable curls and single arm rope extensions 4 sets 12 reps, 5th set to failure

MikeD
08-08-14, 8:29 am
Thursday: Chest and Biceps


Stair Climber 10 minutes

Pull ups & dips 3x10 (slow contractions, active warmup)


Pec Deck: 3x12 , 1x8

Incline DB press: 1x12, 10, 8, 6, 6

Flat DB press: 1x10, 8, 8, 6 superset w/ Close grip lockouts at the end of the bench. 10 reps

Hammer Strength Lower Chest: 3x10, 1x8

Low to high cable superset w/ high to low: 3x10

DB Pullovers: 4x10


Rope cable curls: 4x10

Seated DB curls: 4x8-10. 4th set drop set

Ez curl bar wide grip curls 3x8 superset w/ reverse grip straight bar curl 3x8

MikeD
08-15-14, 2:22 pm
Haven't gotten a chance to log my workouts of late. Here was last night's:

Chest & Shoulders

10 min stairclimber

Pull ups & Dips: 3x 12, 10. 8

Pec Dec: 4x 12, 10, 10, 10

Incline DB: 4x 10, 8, 8, 6

Tri Set: Flat DB 3x 8, 8, 6
DB Pull overs 3x10
Close grip lock outs at the end of the bench: 3x12

Hammer Strength Press: 3x 21 method

Lateral Raises: 4x12 , 10, 8 , 8

Rear Delt Flies on Incline bench: 4x10

Rear Delt on low cables: 3x8

DB Front Raises: 4x 12, 10, 8, 8

Superset Finisher: DB Shrugs:4x 6-10 reps... drop dumbells pick up 45lb plates and do 20 shrugs


Abs:

Rope Crunches: 3x12
Hanging Straight Leg Raises: 3x10


Gonna be heading to Ocean City NJ for the weekend. Gonna be hitting Back and Bi's tomorrow at the local gym down there. Smaller gym but it's got all you need.

MikeD
08-21-14, 11:29 am
Well, this weekend was interesting.

Saturday I was brought to the Emergency Room due to having awful pain in my lower right abdomen. What I thought was just a pulled muscle, turned out to be an appendicitis. I had my appendix removed later that night and was not discharged from the hospital until Sunday around 3:00 pm. I'm thankful to say that the surgery went well and I am now recovering. The biggest setback is that I can not lift, or do any strenuous activity for 4 weeks. The thought of being sidelined for that long is driving me crazy, but I have to do what's best and listen to the surgeons orders. I don't want to further complicate what I've had done and then create even more problems for myself.

So for the next 4 weeks I'll be trying to keep my diet in check the best that I can, and limit what I do physically. It won't be easy, but i'll come back stronger and better than before.

G Diesel
08-21-14, 11:54 am
Well, this weekend was interesting.

Saturday I was brought to the Emergency Room due to having awful pain in my lower right abdomen. What I thought was just a pulled muscle, turned out to be an appendicitis. I had my appendix removed later that night and was not discharged from the hospital until Sunday around 3:00 pm. I'm thankful to say that the surgery went well and I am now recovering. The biggest setback is that I can not lift, or do any strenuous activity for 4 weeks. The thought of being sidelined for that long is driving me crazy, but I have to do what's best and listen to the surgeons orders. I don't want to further complicate what I've had done and then create even more problems for myself.

So for the next 4 weeks I'll be trying to keep my diet in check the best that I can, and limit what I do physically. It won't be easy, but i'll come back stronger and better than before.

So glad you're back my brother and on the mend.

Those 4 weeks of healing and rest will do you some good big picture. And you'll be back to 100% before you know it, hungrier than ever.

Peace, G

MikeD
08-21-14, 1:49 pm
So glad you're back my brother and on the mend.

Those 4 weeks of healing and rest will do you some good big picture. And you'll be back to 100% before you know it, hungrier than ever.

Peace, G

I appreciate the kind words and support, G. I'm going to use these 4 weeks to analyze what I've been doing, and make any adjustments that I think can help elevate my game. The 4 week countdown has already begun.

MikeD
09-15-14, 9:05 am
Finally back at it. The 4 weeks are up, and I'm cleared to slowly get back into training. I'm going to be keeping things especially light over the next week or two just to be sure that there aren't any complications. Going to give it a couple weeks before I do any ab work as well. I woke up this morning feeling sore all over my back... so yesterday's back workout was a success.

Pre Workout: Rage

Intra: Atomic 7

Post: Ultra Whey Pro


Stairclimber: 8 min warm up

Wide Grip Pull Ups: 3x8 , 1x5 1x8 assisted (Crazy what 4 weeks off has done to my pull ups. Making this a priority to improve asap)

Pull Downs: 4 x 12-15

Barbell Rows: 4 x 12

Close Grip Rows: 4 x 10-12

Underhand Pull Down: 3 x 10

Hammer Strength Low Row: 3 x 10-12

MikeD
09-17-14, 1:53 pm
Monday: Chest

Pre: Rage- first time just putting 1 packet in my mouth and then chasing with water. I think i'll be doing that each time now haha

Intra: 1.5 scoops of Atomic 7


Pec Dec: 4 x 12

Incline DB: 4 x 10-12

Incline Fly: 3 x 8-10

Flat DB: 4 x 10

Hi to low cable superset Low to high: 3 x 12

Hammer Strength Low: 3 x 10



Tuesday: Legs

Leg extensions: 4 x 12

Squats: 5 x 8-12

Hamstring curl: 4 x 8-10

1 leg straight leg deadlift w/ db: 3 x 8

Lunges

Calf raises: 4 x 12