CRAZYMIKE'S Road to success.....

[crazymike]

Well I decided I would start logging my workouts over here as well. So here you go. This is what I did today.




4/14/05

Back


Cable Pulldowns to front - 180x12, 220x10, 260x10, (300x10, 180x6)
*FYI 300lbs is max(whole stack)

Hammer Rows - 90x10, 135x10, 180x10, 205x8
1-arm

T-Bar Rows in the Corner - 135x10, 180x10, 225x8, 250x9

Seated Cable Rows - 200x10, 230x10, 250x10, 275x10
Wide-Grip
*FYI 250lbs. is whole stack


Notes

Pretty good workout considering I had to go in early again due to work. I felt really strong today!

 

[pullinbig]

solid workout. thanks for posting this over here. nice to see another training log.

 

[crazymike]

4/16/05

Chest / Biceps

Chest

Incline DB Press - 75x12, 100x10, 125x10, 150x7

Flat BB Press - 135x12, 225x10, 275x10, 315x6

Weighted Dips - BWx12, BW+25x10, BW+35x10, BW+45x10

Cable X-Over
'FreeMotion' Mach. - 70x10, 90x10, 100x8


Biceps

Standing DB Curl - 50x10, 60x8, 65x7, 45x10

Seated DB Preacher Curl - 40x10, 45x10, 50x8

Notes

This was a pretty good workout. Felt strong in almost everything. I felt good about getting 315x6 on flat bench after I already did a heavy set of incline DB. I might have to do a max lift on flat bench press pretty soon to see where I am at. My most ever was 400lbs x2 reps. When I did that ,I was only lifting 150lbs on flat DB Press for 5 reps or so.

 

[Mudge]

Haven't seen you post in ages man, good to see you're still around!

 

[crazymike]

Thanks bro. Yeah, I did not have internet at home fro a long time, and non at work either. But finally got it at the house, so I will be on a lot more often.

 

[Smallguy]

nice solid workouts

 

[crazymike]

4/18/05

Legs

Hamstrings

Lying Leg Curl - 80x20, 100x16, 120x12, 140x8

SLDL - 135x12, 225x10, 225x10

Quads

Leg Ext. - 125x20, 140x16, 140x16

Squat - 135x12, 225x10, 315x10, 405x10, 495x6

Leg Press - 180x12, 270x10, 360x10, 450x8
1-Leg


Notes

Felt really good today. Thus was just the second time I have done squats in like 6 months or so. I feel I did pretty good considering.

 

[pullinbig]

nice numbers mike. keep posting bro.

 

[crazymike]

4/20/05

Delts / Triceps

Delts

Seated DB Press - 40x12, 60x12, 80x12, 100x10, 120x8

Reverse Pec Deck - 120x10, 130x10, 140x10, 150x8

Standing DB Lateral Raise - 35x10, 45x10, 55x10, 60x8

Upright Rows - 75x10, 125x10, 125x10

Triceps

Flat Close-Grip BP - 135x12, 185x10, 225x10, 275x8

Notes

Today's workout was really good. I felt pretty strong the whole time. The tendinitis in my shoulder was giving me a little bit of trouble though.

 

[crazymike]

PullinBig - Thanks bro!!

 

[Mudge]

Every time I do upright rows, even with a light weight I remember why I dont do them anymore. Thats even if I try pulling them half way or so and not all the way to my face. I haven't tried with dumbells though.

BTW, your overhead dumbell presses always freaked me out. Thats definitely your movement.

 

[crazymike]

Mudge - Yeah, that was my first time doing upright rows ina LONG time!! It just doesn't feel natural sometimes.

 

[crazymike]

4/21/05

Back / Traps


Pulldowns to front - 180x12, 220x10, 260x10, 300x10, 325x6
(300lbs is the entire stack)

T-Bar Rows - 135x10, 180x10, 225x8, 250x8

Deadlifts - 135x10, 225x6, 315x6, 405x4

Pull-ups** - BWx10, BWx10

DB Shrugs** - 110x10, 130x10

** = Supersets

Notes

Felt pretty strong today. Today was a lot of firsts for me today. This was the first time I trained back w/o a partner in a few months. I normally train alone for every other worjout except for back day. Today my training partner did not show up!?!
Anyways, I had a great workout. I did deadlifts for the first time in MONTHS. First time since I hurt my back. So to get 405x4 even after I already did 2 heavy exercises, I think is pretty damn good!
Today was also the first time I did pull-ups for at least 6 months!!

 

[pullinbig]

how you hurt you back?

 

[Johny J]

which of those sets are to failure?

 

[crazymike]

I hurt my back a few months ago by doing deadlifts. I had 465 on the bar and I think on my 4th rep, my grip slipped. Instictly I tried to regrab it before it fell to the floor and it pulled my back really hard. I really had messed it up, and was in pain for a few weeks.


Johnny J - Usually my first 2-3 sets are warm-ups and or the 10th rep is usually all I can do. The 4th and 5th set is my really balls-to the walls intensity set.
I hope that answered your question!

 

[gandalf55]

This is great stuff man. I need a change of exercises and I may just try a similar routine to yours. I hate stagnating for 2 months on the same ones, I used to switch alot more and with the gear I am on I need to step it up and change.

 

[BigRamses]

4/20/05

Delts / Triceps

Delts

Seated DB Press - 40x12, 60x12, 80x12, 100x10, 120x8

Reverse Pec Deck - 120x10, 130x10, 140x10, 150x8

Standing DB Lateral Raise - 35x10, 45x10, 55x10, 60x8

Upright Rows - 75x10, 125x10, 125x10

Triceps

Flat Close-Grip BP - 135x12, 185x10, 225x10, 275x8

Notes

Today's workout was really good. I felt pretty strong the whole time. The tendinitis in my shoulder was giving me a little bit of trouble though.

hey are these all working sets?
if not, how many tatal working sets for delts do you do?
Thanks in advance

 

[Mudge]

I think going from 40x12 and eventually 120x8 lets you know many of those are working up to the real sets.

 

[crazymike]

on almost every exercise I do, I do 2-3 warm-up sets, then 2 real intense sets.