View Full Version : Mike's Training Log
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
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
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
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.
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
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.
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
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