CRAZYMIKE'S Road to success.....

[crazymike]

4-23-05

Chest/Biceps

Chest

Flat BB Press - 135x12, 225x10, 315x3, 405x1, 425x1**, (315x3, 225x10, 135x10)

Incline DB Press - 100x10, 125x8, 140x5

Hammer BP - 180x10, 270x10, 360x8, 450x5

Cable X-Overs - 70x10, 80x10, 80x8

Biceps

Standing DB Curl - 40x10, 50x10, 60x10, 70x6, 45x10

DB Preacher Curls - 40x8 - 3 sets

Notes

Well today I went for my 1-rep max on bench press. I got a new Personal Record!! 425x1. I must admit though, I think I went for it too soon. I think I slightly injured my right pec. I don't think it is bad, if it was, I would not have been able to lift the rest of the workout. But it definitely hurts a little bit, and still does. I should have waited maybe another week or two and practiced first. This is only the second time BB Benching in a long time!!
As far as the rest of the workout, it was so-so. I had a lot of intensity, but my strength was not all there because of the 1-rep max in the beginning of the workout.

 

[pullinbig]

congrats on the 425. nice raw bench.

 

[crazymike]

Thanks bro!
It felt good getting that up!

My chest is still hurting though. Hopefully a lot of it is from lactid acid still built up or something. I don't think I tore anything, or I would have a big ass bruise and I would not be able to even move my arm.
I probably just strained it real bad. I will just try hot/cold therapy.

 

[Mudge]

I normally "feel" my workout for about 3 days afterwards, I hope its not a bad hurt though. I hate those

 

[crazymike]

4/25/05

Legs

Hamstrings

Lying Leg Curl - 80x20, 100x16, 120x12, 140x10

Quads

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

Leg Press - 270x15, 450x12, 630x10, 810x12, 1000x10

Front Squats - 135x10, 185x10 (Lower back sort of was hrting on the last rep, so I stopped)

Notes

Well todays workout was cut a bit short because I arrived late to the gym. I felt pretty strong today. My last set of front squats really put a strain on my lower back for some reason. The last rep really hurt, so I stopped. I can still feel a little pain. I will nurse it for a couple of days and hopefully will be good to go come Thursday, which is Back day!

 

[crazymike]

4/27/05

Delts / Triceps

Delts

Seated DB Press - 45x12, 70x10, 95x10, 120x6

Standing DB Laterals - 30x10, 40x10, 50x10, 60x10

Seated Bent DB Lateral - 30x10, 40x10, 50x8, 50x8

Triceps

Seated DB Overhead Ext. - 70x12, 95x10, 110x10, 130x10

Lying DB 1-arm Ext. - 30x10, 40x10, 45x10

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

Notes

Todays workout was not too bad. Strength seemed a little down, other than that it was good.

 

[crazymike]

4/28/05

Back

Pulldowns to Front (close-grip) - 180x12, 230x10, 280x10, 325x7

T-Bar Rows in corner - 135x10, 180x10, 225x10, 270x8

Seated Cable Rows (wide-grip) - 200x10 x 3 sets (just a sort of cool-down b-4 DL)

Deadlifts - 135x10, 225x10, 315x6, 405x5

Hammer Shrugs - 180x10, 270x10, 360x10

Notes
Todays workout was great. Felt very strong, and energy was up.

 

[pullinbig]

nice looking workout.

question if i may?

why you do deads after your other back work?

 

[crazymike]

Well since I just started doing deads due to the injury I am taking every precaution to not re-injure myself. I figure if I do deads at the end, my back will be completely warmed up. I may lose some strength doing it this way, but it is safer IMO.
gradually I will move it to the front of my workout and you will see more impressive numbers!!

 

[pullinbig]

sounds smart

thanks

 

[crazymike]

4/30/05

Chest / Biceps

Chest

Flat BB Press - 135x12, 225x12, 315x8, (315x6, 225x6, 135x10)

Incline BB Smith Press - 185x10, 225x10, 275x6

Hammer Bench Press - 270x10, 360x5 (right wrist started hurting, so I stopped)

Cable x-overs - 70x10, 85x10, 100x10, 110x7

Biceps

Seated Incline DB Curl - 30x10, 40x10, 45x8, 45x8

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


Notes

Todays workout kind of sucked. I was definitely NOT in the mood to w/o today. I am so drained from working so many hours. I have been working like 60-65 hrs/week for the last month, and it is taking a toll on my body. I feel so weak and my body is aching. Kind of like I am sick, but I am not.....
I get a good 7-8 hours sleep every night, but it does not seem to be working???

 

[crazymike]

5/2/05

Legs

Hamstrings

Lying Leg Curl - 80x20, 100x16, 120x14, 140x8

Standing Leg Curl - 85x10, 90x10, 95x10
1-leg

Quads

Leg Extensions - 125x20, 140x20, 155x18

BB Front Squats - 135x12, 185x10, 235x10, 265x6, 285x6

Leg Press - 360x12, 540x10, 720x10, 900x10

Notes

Well todays workout was good. Some of the numbers are down simply because I used different machines for lying leg curls and seated leg press. You'd be surprised at how much a difference it makes. All in all I felt strong and had an intense workout!!

 

[crazymike]

5/4/05

Delts / Triceps

Delts

Hammer Behind the Neck Press - 90x12, 180x10, 230x10, 280x7

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

Upright Bar Rows - 75x10, 115x10, 145x8, 165x5

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

Reverse Cable Flys - 40x10, 45x10, 50x10

Triceps

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

Cable Pressdowns - 160x10, 200x10, 225x10, 245x9
**200 is whole stack**

Notes

Pretty good workout. Got a sort of slow start. I was kind of tired, but warmed up quickly and got into it!!

 

[crazymike]

5/05/05

Back

Pulldowns to Front - 180x12, 230x10, 280x10, 325x8
*300lbs = whole stack

Deadlifts - 135x10, 225x6, 315x5, 405x3, 455x2

Seated Close-Grip Cable Rows - 200x12, 250x10, 300x10, 325x9
*300lbs = whole stack

Standing BB Shrugs - 135x10, 225x10, 315x10, 365x10

Notes
Very good workout today. Felt strong and intense. I moved deadlifts up to the middle of the workout and they felt good. Lower back was a little sore afterwards though.

 

[pullinbig]

solid workout

 

[crazymike]

5/07/05

Chest / Biceps

Chest

Flat DB Press - 70x10, 100x10, 125x10, 150x9

Incline Smith Press - 185x10, 235x10, 285x4....SUCKS!!??

Hammer Bench Press - 270x10, 360x10, 450x8, (470x4, 360x5, 270x6, 180x8)

Flat DB Flys - 40x10, 50x10, 60x8, 60x8

Biceps

Standing Bar Curl - 75x15, 95x10, 125x10, (145x6, 125x4, 75x10)

Standing DB Curl
Against the Wall - 40x10, 50x10, 60x6

Seated Concentration Curls - 30x10, 35x10, 35x10, 40x10

Notes
Pretty good workout. My chest strength was a bit low though. That incline smith presses kicked my ass for some reason today. All in all it was pretty good though. Very intesnse and had a great pump!!

 

[crazymike]

5/9/05

Legs

Hamstrings

Lying Leg Curl - 60x20, 80x16, 100x12, 120x10, 140x8

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

Quads

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

Squats(smith) - 135x12, 225x10, 315x10, 405x10, 495x3(stopped because the bar kept rolling back and catching on the way down and was starting to hurt my lower back)

**leg Press - 450x12, 630x10, 810x10, 900x10

** = Superset

Notes
Pretty good workout today. I felt a little tired, but woke up quickly. Lower back was hurting a little on the squats so I took it a little easy.

 

[crazymike]

5/11/05

Delts / Triceps

Delts

Seated DB Press - 45x12, 65x10, 85x10, 105x10, 125x6

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

Standing DB Laterals - 35x10, 45x10, 55x10, 65x8

Upright Rows - 95x10, 125x10, 145x9, 165x6


Triceps

Seated DB Overhead Ext. - 70x10, 95x10, 120x10, 135x9

Seated Cable Overhead Ext. - 70x10, 80x10 - 3 sets
(Rope)

Standing Cable Pressdown - 160x10, 200x10, 225x10, 245x8


Notes

Very good workout today!! Felt strong and intense all the way through.
I usually drink a Speed Stack or Nitro Force Energy drink for a little boost
every workout. Well I started drinking coffee instead, mainly to cut down
on the cost. I don't know if it was because of the coffee, but I was
sweating more than usual, which is always a good thing! I will continue
with the coffee.....

 

[crazymike]

5/12/052

Back

Pulldowns to Front - 180x10, 230x10, 280x10, 325x8

T-Bar Rows in the Corner - 135x10, 180x10, 225x10, 270x8, 300x6**PB

Seated Cable Rows - 200x10x3 sets

Incline DB Shrugs - 95x10, 110x10, 120x7

Notes

VERY good workout today. I got a personal best on the T-Bar rows!! Very intense. I tell ya though, after the T-Bars, my strength and energy was kind of shot. I had to struggle with the last couple exercises!!

 

[crazymike]

Well this past weekend I went to Reno for my bachelor party. I went with my 2 brothers and my dad. Had a good time, went clubbing, got into fights, saw titties...you know the usual!! LOL

I even got a workout in on Saturday, but I wont even bother posting it as I did not write anything down.

I was so wiped out from the weekend, that I missed my leg workout on Monday. I slept like 13 hours!! Oh well....