CRAZYMIKE'S Road to success.....

[pullinbig]

impressive db work

 

[crazymike]

Thanks Jul and PB!!

 

[crazymike]

12/05/05

Legs

Quads

Leg Ext. - 120x20, 130x20, 130x20, 130x20

Hack Squat - 180x12, 320x10, 450x10, 590x8, 720x5

Leg Ext - 120x10 - 3 sets

Hams

SLDL - 135x10, 185x10, 235x10, 285x8

Standing Leg Curl - 90x15, 100x12, 110x10


Notes

Good workoout today, except that I hurt my right knee on the last set of Hacks. I heard something pop on the way down. It is a little sore when I walk on it still. I hurt it like this a couple times before, so I know it will get better in a week or 2.

 

[crazymike]

12/06/05

Delts / Triceps

Delts

Seated DB Press - 55x12, 75x10, 100x10, 120x7

Standing DB Laterlas - 40x10, 50x10, 60x10, 70x8

Rev. Cable Flys - 50x10, 60x10, 70x10, 70x10

Hammer Shrugs - 280x12 - 3 sets (easy weight just to finish the workout)



Triceps

Close-Grip BP - 135x15, 185x10, 225x10, 275x8

Cable Pressdown - 150x10, 200x10, 250x10
Straight Bar

Cable Pressdown
1-Arm Reverse Grip - 60x10, 70x10, 100x8

DB Overhead Ext. - 90x10, 105x10, 120x10

Tricep Dips on Bench - BWx15, BW+50x12, BW+50x10



Notes

Had a good workout today. Felt pretty strong. Went tricep crazy today. Felt good though, had a crazy pump when I was done.

 

[adidamps2]

nice work mike...

 

[crazymike]

12/08/05

Back

DB Pullovers - 95x12, 115x10, 115x10, 120x10

Pulldowns to Front - 160x12, 220x10, 280x10, 325x8
Side-Grip

Pulldowns to Front - 160x10, 200x10, 250x10, 280x8
Close-Grip
Underhand

Bent Over BB Row - 135x10, 185x10, 225x10, 275x10

Cable Rows - 70x12, 110x10, 140x10, 160x10
1-Arm



Notes

Very good workout today. Wrist was bothering me just a little bit, but didn't seem to hinder strength.

 

[crazymike]

12/10/05

Chest / Biceps

Chest

Flat DB Press - 70x12, 100x10, 130x10, 165x5

Incline BB Press - 135x12, 225x10, (315x6, 225x10, 135x10)

Hammer Chest Press - 270x10, 360x10, 450x8, (500x4, 270x10)

Cable X-Over - 80x10, 100x10, 120x10, 130x9

Biceps

Standing Bar Curl - 75x12, 95x10, 125x10, 145x10

Standing DB Hammer Curl - 50x10, 55x10, 60x10, 65x8

Flat Side Preacher Bar Curl - 75x10, 95x10, 95x9, 95x8


Notes

Had a good workout today. Finally got to the gym early on a Saturday. I usually go in the afternoon, it felt good going my normal time in the morning. Felt pretty strong today. Wrist was not bothering, but my elbow was a little when DB Pressing.

 

[crazymike]

12/12/05

Legs

Quads

Leg Ext. - 120x20 - 4 sets

Smith Box Squats - 135x12, 225x10, 275x10, 325x8

Leg Press - 270x12, 450x12, 630x10, 810x10, 1000x8


Hams

Lying Leg Curl - 80x15, 100x12, 125x10, 140x10

Standing Leg Curl - 90x12, 100x10, 110x10


Notes

Had a good workout. Kept it fairly light due to the knee injury last Monday.

 

[mister69]

nice workout, howd the smith box squats feel?

What you weigin in at now...how is the cycle going?

 

[adidamps2]

looking good Mike...

 

[crazymike]

I like doing the box squat on the Smith. It is alot easier on my knees.
I just stopped the cycle last week. Well not really stopped, but went back to HRT.

 

[crazymike]

Sorry, I forgot to answer, I am currently in the 235-240 lb range.

 

[adidamps2]

235-240 how tall are you??

 

[crazymike]

I am a little over 5'9"

 

[crazymike]

12/14/05

Delts / Triceps

Delts

Seated DB Press - 50x12, 75x10, 100x10, 120x8

Standing DB Lateral - 40x10, 50x10, 60x10, 70x8

Seated Rev. Pec Deck - 120x10, 130x10, 140x10, 150x10

Hammer Shrugs - 230x12, 320x10, 410x10, 500x8



Triceps

Cable Pressdown - 150x10, 200x10, 225x10, 250x12
Straight Bar

Seated Tricep Mach. - 150x10, 170x10, 200x10, 220x10
Overhead Ext.

Standing RopeCable - 110x12, 150x10, 180x10, 200x10
Overhead Ext.

Tricep Dips - BWx10-15 - 4 sets
on Bench

Notes

Very good workout today. Wrist was hurting just a bit, so was my right elbow.

 

[adidamps2]

I am a little over 5'9"

god d_mn your a big dude...5'9 at 230-40lbs

im 5'8 at 215

well at least your inspiration to guys my size and ht then...every one always tells me i cant get that big...but your prof that its possible. thanks CM.

 

[crazymike]

12/15/05

Back

Pulldowns to Front - 180x12, 230x10, 280x10, 325x8, 350x7

Bent BB Rows - 135x10, 185x10, 235x10, (315x6, 225x5, 135x6)

Pulldowns to Front - 180x10, 210x10, 260x10, 300x8
Close-Grip

Hammer Rows - 90x10, 135x10, 160x10, 205x10, 250x8
1-Arm

Hyper Extensions - BWx15, BW+45 x 12, BW+45+Bands x 10

Notes

Had a very good workout today. I have not done thos hyper extensions in a long time, so my lower back was on fire and killin me for about 30 min after!!

 

[luquillo78]

Amazing numbers crazymike. Congrats.

 

[crazymike]

12/17/05

Chest / Biceps

Chest
Incline DB Press - 70x12, 100x10, 125x10, 150x8

Flat BB Press - 135x12, 225x10, 275x10, (315x8, 225x5, 135x10)

Weighted Dips - BW+45x10 - 4 sets

Cable X-Over - 80x10, 100x10, 120x10, 140x8


Biceps

Standing DB Curl - 40x10, 50x10, 60x10, 70x10

Standing DB Hammer - 40x10, 50x10, 60x8, 60x8
Curls

Standing Cable Curl - 120x10, 150x10, 180x8, 180x8
Straight Bar


12/19/05

Legs

Quads

Leg Ext. - 120x20, 125x20, 130x20, 140x20

Smith Box Squats - 135x10, 225x10, 315x10, 365x10, 405x6

Leg Press - 450x12, 630x10, 810x10, 990x10, 1170x10

Hams

SLDL - 145x10, 195x10, 245x10, 265x10

Lying Leg Curl - 70x12, 90x10, 110x10, 130x8

Notes

Had a good workout today. The knees held up good, which is always a good thing!!

 

[crazymike]

12/21/05

Delts / Triceps

Delts

Seated DB Press - 50x12, 75x10, 110x10, 130x6

Standing DB Laterals - 40x12, 50x10, 60x10, 70x8

Seated Bent DB Lateral - 30x12, 40x10, 45x10, 45x10


Triceps

Standing Cable - 150x10, 200x10, 245x10, 290x8
Pressdown

Decline Skull Crushers - 75x10, 95x10, 115x10, 135x10

Seated DB Overhead Ext. - 90x10, 110x10, 130x10, 145x10

Bench Dips - BW x 10 - 4 sets


Traps

Behind Back BB Shrugs - 135x12, 225x10, 315x10, 405x8, 405x8


Notes

Today was a good workout. Felt really strong today.