CRAZYMIKE'S Road to success.....

12/22/05

Back

Pull-ups - BW x 15, BW + Purple Band x 10, BW + Purple Band x 10, BW + 2 Purple Bands x 8

DB Rows - 120x10, 165x10, 195x10, 230x5**PB**

Cable Rows - 150x10, 180x10, 250x10, 275x9
Wide-Grip

Mach. Rows - 140x10, 160x10
Hydraulic

Hyper extensons - BWx12, BWx12



Notes

Very good workout today. Felt really strong today. Those purple bands were pretty tough, they are the 2" bands.
 
12/24/05

Chest / Biceps

Chest

Flat DB Press - 70x12, 100x10, 130x10, 165x8**PB**

Incline BB Press - 135x12, 225x10, 275x8, 325x5

Hammer Chest Press - 270x10, 360x10, 450x8

Cable X-Over - 90x10, 110x10, 130x8, 130x8



Biceps

Standing Bar Curl - 75x15, 95x12, 115x10, 135x10, 155x8

DB Preacher Curl - 35x12, 40x10, 45x10, 45x10

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



Notes

Very good workout today. Felt very strong.



12/26/05

Legs

Quads

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

Smith Box Squats - 135x12, 225x10, 315x10, 405x8

Leg Press - 450x12, 630x10, 810x10, 990x10, 1170x10, 1350x8



Hams

Lying Leg Curl - 70x15, 90x12, 110x10, 130x10

Standing Leg Curl - 90x10, 100x10, 110x10, 120x10



Notes

Had a good workout today. Felt pretty strong.
 
12/28/05

Delts / Triceps

Delts

Seated DB Press - 50x12, 75x10, 110x10, 70+Red Bands x 10, 90+Red Bands x 10

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

Bent DB Laterals - 30x12, 40x10, 40x10, 45x10



Triceps

Close-Grip Bench - 135x12, 185x10, 235x10, 285x6

Rope Pressdown - 150x12, 200x10, 225x10, 250x10

Decline Skull Crushers - 75x12, 95x10, 115x10, 135x10

Seated DB Overhead Ext. - 90x12, 110x10, 130x10, 145x10

Cable Straight bar - 160x10, 180x10, 200x10, 200x8
Reverse Grip



Notes

Had a good workout today. I didn't realize I was doing so much triceps, till later. In anycase, felt strong today.
 
12/29/05

Back

Deadlifts - 135x10, 225x10, 315x5, 405x3, 495x1, 545xMissed

Pulldowns to Front - 180x10, 240x10, 300x10, 345x7

T-Bar Rows - 135x10, 180x10, 225x6, 225x5
Supported

Hammer Rows - 135x10, 180x10, 225x10, 270x8
1-Arm

Hammer Shrugs - 270x10, 360x10, 450x10, 540x8



Notes

Good workout today. Sucked that I missed the 545 DL, but it was alright. Everything else felt strong.
 
12/31/05

Chest / Triceps

Chest

Flat BP - 135x12, 225x10, 315x3, 405x3, 405x3

Incline BP - 135x10, 225x10, 315x6, 315x5

Weighted Dips - BW + 45 x10, 55x10, 70x10, 70x8

Cable X-Over - 90x10, 110x10, 130x10, 150x8



Biceps

Standing Bar Curl - 75x12, 95x10, 115x10, 145x8

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

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



1/2/05

Legs

Quads

Leg Ext. - 120x20, 125x20, 130x20, 135x20

Smith Squats - 135x10, 225x10, 315x10, 405x10

Leg Press - 540x10, 720x10, 900x10, 1080x10, 1260x10



Hams

SLDL - 135x10, 185x10, 235x10, 235x10

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

Adductors - 190x10 - 4 sets
 
1/4/06

Delts / Triceps

Delts

Seated Smith Military Press - 135x12, 185x10, 225x10, 275x8, 295x4

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

Reverse Pec Deck - 120x12, 140x10, 150x10, 160x10

Seated Bent DB Laterals - 40x10, 40x10, 45x10, 50x10



Triceps

Bench Dips - BW x 12, BW+40x10, BW+60x10, BW+90x10

Decline Skull Crusher - 95x12, 115x10, 135x10, 135x8

Seated DB Overhead Ext. - 90x10, 110x10, 130x10, 150x6

Rope Pressdown - 150x12, 200x10, 245x10, 245x8



Notes

Had a good workout. Felt pretty strong.
Started my diet yesterday. My show is on May 13th. I am hoping to be pretty much show ready about a month out. That way I can just fine tune the last month.
 
1/11/06

Delts / Triceps

Delts

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

Standind DB Laterals - 35x12, 45x10, 55x10, 65x10

Reverse Cable Flys - 50x10, 60x10, 70x10, 80x8

Seated Bent Laterals - 40x10 - 3 sets

Triceps

Bench Dips - BWx12, BW+50x10, BW+80x10, BW+100x10

Close-Grip BP - 135x12, 185x10, 225x10, 275x6

Rope Pressdowns - 150x10, 200x10, 225x10, 250x10

Notes

They switched my hours at work. So I have to be there 3 1/2 hours earlier, which means I need to be at the gym 3 1/2 hours earlier. It kind of sucks, I am definitely not a morning person, so I was slow getting warmed up. But had a good workout.


1/12/06

Back

Pulldowns to Front - 180x12, 240x10, 300x10, 335x7
Close-Grip

Bent BB Rows - 135x10, 185x10, 235x10, 285x8

Seated Cable Rows - 180x10, 240x10, 300x10, 345x7

Hammer Shrugs - 270x10, 360x10, 450x10, 540x8



Notes

Had a good workout. Was pretty tired when I got to the gym, but quickly warmed up and was lifting strong.
 
1/14/06

Chest / Biceps

I did not write this workout down, so I dont know.



1/16/05

Legs

Quads

Leg Ext. - 120x20, 125x20, 130x20, 135x20

Smith Squats - 135x10, 225x10, 315x10, 405x10, 405x10

Leg Press - 450x10, 630x10, 810x10, 1000x10



Hams

SLDL - 135x10, 185x10, 225x10, 225x10

Lying Leg Curl - 70x15, 90x12, 110x10, 130x8

Adductors - 190x15, 190x15, 225x10, 225x10



1/18/06

Delts / Triceps

Delts

Smith Military Press - 135x10, 185x10, 225x10, 275x6

Standing DB Laterals - 35x12, 45x10, 55x10, 65x10

Bent Laterals - 35x10, 40x10, 45x10

Reverse Cable Flys - 50x10, 60x10, 70x10, 80x10

Triceps

Close-Grip BP - 135x10, 185x10, 225x10, 275x6

Seated Overhead DB Ext. - 90x10, 110x10, 130x10, 150x10



1/19/06

Back

Pulldowns to Front - 180x10, 240x10, 300x10, 345x8

DB Rows - 120x10, 165x10, 200x10, 235x6

Hammer Rows - 135x10, 180x10, 225x10, 260x6
1-Arm

Cable Rows - 180x10, 240x10, 300x10, 345x6



1/21/06

Chest / Biceps

Chest

Smith Flat BP - 135x10, 225x10, 315x8, 315x8

Incline DB press - 70x10, 100x10, 130x10, 150x6

Hammer Chest Press - 270x10, 360x10, 450x8

Cable X-Overs - 90x10, 110x10, 130x10, 150x8



Biceps

Standing BB Curls - 95x12, 115x10, 135x10, 155x8

Standing DB Curl - 50x10, 60x10, 65x10, 70x8

Cable Bar Curl - 170x12, 190x10, 200x10, 200x10



1/23/06

Legs

Quads

Leg Ext. - 120x20, 130x20, 135x20, 140x20

Front Squats - 135x12, 185x10, 225x10, 275x6

Leg Press - 450x12, 720x10, 990x10, 1170x10

Hams

SLDL - 135x10, 185x10, 235x10, 235x10

Lying Leg Curls - 70x15, 90x12, 110x10, 130x8

Adductors - 190x15, 235x12, 235x12, 240x12




Notes

Overall, I am having some good workouts. Feeing pretty strong considering I am dieting down. I will try and get some pics up in he next week or two. My legs are starting to come in already, getting pretty vascular.


1/25/06

Delts / Triceps

Delts

Hammer Shoulder Press - 90x12, 180x10, 230x10, 280x8

Standing DB Laterals - 35x12, 40x12, 50x10, 60x10

Bent DB Laterals - 35x12, 40x10, 45x10, 45x10

Reverse Cable Flys - 50x12, 60x10, 70x10, 80x8



Triceps

Close-Grip BP - 135x12, 185x10, 235x10, 235x10

Seated DB Overhead Ext. - 90x12, 110x10, 130x10, 150x10

Cable Rope Pressdowns - 150x10, 200x10, 245x10, 270x8



Notes

Good workout today. Felt pretty strong, so far the diet hasn't hindered my strength too much.
 
1/27/06

Back

Deadlift - 135x10, 225x5, 315x5, 405x3, 495x1, 545x missed

Pulldowns to Front - 180x10, 260x10, 300x10, 345x7

T-Bar Rows - 90x10, 135x10, 180x10, 225x8
Supported

Cable Rows - 180x10, 260x10, 300x10, 345x8

DB SHrugs - 100x10, 115x10, 130x10, 145x10


1/28/06

Chest / Biceps

Chest

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

Incline DB Press - 75x10, 100x8, 120x6

Weighted Dips - BW+45 x 12 - 4 sets

Cable X-Overs - 110x10, 130x10, 130x10, 150x8

Biceps

Standing BB Curl - 95x10, 115x10, 135x10, 155x8

Seated Cable Preacher - 175x10, 175x8, 175x8, 175x6
Curl

Standing DB Curl - 40x10, 50x10, 55x10


Notes

Had a good workout. The strength has definitley gone down, but it is alright.
I took some pictures, you can see them in the pic gallery.
 
1/30/06

Legs

Quads

Leg Ext. - 120x20, 130x20, 135x20, 140x20

Hack Squats - 180x12, 320x10, 450x10, 590x8

DB Lunges - 25ea x 10 - 4 sets

Hams

SLDL - 135x12, 185x10, 235x10, 235x10

Lying Leg Curl - 80x15, 100x12, 120x10, 140x6

Adductors - 195x15, 220x15, 240x15, 240x15

Notes

Very good workout today. Strength was decent.
 
2/01/06

Delts / Triceps

Delts

Seated DB Press - 55x12, 75x10, 95x10, 115x6

Standing DB Laterals - 35x12, 45x12, 55x10, 65x10

Upright Rows - 70x12, 100x10, 110x10, 110x10

Rear Delt Cable Flys - 50x10, 60x10, 70x10, 70x8



Triceps

Seated DB Overhead Ext. - 90x12, 115x10, 130x10, 145x10

Cable Pressdown - 80x12, 100x10, 120x10, 140x9




2/2/06

Back

Pulldowns to Front - 180x12, 240x10, 300x10, 325x8

Seated Cable Rows - 180x12, 240x10, 295x10, 340x6

T-Bar Rows - 90x10, 135x10, 180x8, (225x3, 135x10)
Supported

Pull-ups - BW x 10 - 3 sets

Hammer Shrugs - 270x10, 360x10, 450x10

Notes

Good workouts. Strength has gone down, but not a whole lot yet.
 
03/06/06

Quads

Leg Ext. - 100x20, 110x20, 120x20

Smith Squats - 135x16, 225x12, 315x10, 405x10

Leg Press - 450x20, 540x20, 630x20, 720x30

Lunges - 50x10 - 4 sets


Cardio = 30min. 15% incline, 2.6mph


Notes

Well it has been a long time since I have posted a workout. So here is tonights. I am going to try and keep this updated daily.
Todays workout felt really good. Legs were shot afterwards, could barely do cardio!
Sat in the jacuzzi for about 15min. after......AHHHHHHH!!:)
 
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