CRAZYMIKE'S Road to success.....

6/20/05

Quads / Hams

Hams

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

SLDL - 135x12, 185x10, 235x10

Quads

Leg Extension - 120x20, 130x20, 135x20

Squats - 135x15, 225x12, 315x10, 405x10, 495x6

Leg Press - 450x15, 630x10, 810x10, 990x10, 1105x8

Notes

Very good workout. Squats felt pretty good. Back held up pretty good, no soreness. Leg Press, I think is a PR. At least on that particular machine. I don't write down PR on leg presses though because that number can change drastically from mach. to mach. Legs are pretty sore tonight, so I am sure by Wed. I will really be felling this workout.
 
6/22/05

Delts / Triceps

Delts

Seated BB Military Press - 135x12, 185x10....right shoulder started to hurt, so switched exercises.

Hammer Military Press - 180x10, 230x10, 270x8, 320x2

Standing DB Lateral Raise - 35x10, 45x10, 55x10, 65x8

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

Triceps

Seated Overhead DB Ext.- 75x10, 100x10, 120x10, 135x9

**1-Arm Cable Pressdown - 70x10, 80x10, 90x10, 100x10

** = Superset

Notes

I woke up really late, so I had to cut the workout a bit short. Still had a good workout. Felt pretty strong and intense.
 
6/23/05

Back

Pulldowns to Front - 180x12, 230x10, 280x10, 335x8

T-Bar Rows - 135x10, 180x10, 235x8, 295x8, 320x6

Seated Cable Rows - 180x10, 220x10, 250x10, 275x8

Pull-Ups - BWx10, BWx10

Notes

Very good workout today. Felt very strong!!
 
crazymike said:
6/23/05

Back

Pulldowns to Front - 180x12, 230x10, 280x10, 335x8

T-Bar Rows - 135x10, 180x10, 235x8, 295x8, 320x6

Seated Cable Rows - 180x10, 220x10, 250x10, 275x8

Pull-Ups - BWx10, BWx10

Notes

Very good workout today. Felt very strong!!
Click to expand...


nice #s mike.
 
6/25/05

Chest / Biceps

Chest

Incline DB Press - 70x13, 95x10, 120x10, 145x5

Hammer Bench Press - 270x10, 360x10, 450x6, 450x6

Weighted Dips - 45x10, 90x10, 135x5, 135x5

Cable X-Over - 80x10, 100x10, 110x10, 120x8

Biceps

Standing BB Curl - 95x12, 115x10, 135x10, 145x8

Seated DB Curl - 35x10, 40x10, 50x9, 50x8

DB Preacher Curl - 30x10, 50x6

Notes

Very good workout. Right shoulder seems to be giveing me problems the last couple weeks. Hopefully it will go away.



6/27/05

Quads / Hams

Hams

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

Quads

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

Squats - 135x15, 225x12, 315x10, 405x10, 495x6

Leg Press - 810x12, 900x10, 990x10, 1080x5(waited too long in between sets)

Notes

Well I had a good workout, but it was cut kind of short as I ran out of time. I was talking a little too much in between sets....oh well!!LOL
 
My hard drive crashed, so my computer was down for awhile. So here is what I did the past week......


6/29/05

Delts / Triceps

Delts

Hammer Behind neck Press - 90x12, 180x10, 230x10, 280x5

Standing DB Lateral - 35x12, 45x10, 55x10, 65x8

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

Hammer Shrugs - 270x10, 320x10, 370x10, 420x10

Triceps

Decline Skull Crushers - 85x12, 95x10, 115x10, 125x6

Seated Cable - 60x12, 70x10, 80x10, 80x10
Overhead Ext.
w/Rope

1-Arm Cable Pressdown - 60x10 x 3 sets
Reverse Grip


6/30/05

Back

Pulldowns to Front - 180x12, 230x10, 280x10, (345x5, 200x7)

Bent DB Rows - 100x10, 120x10, 135x10, 150x10

Cable Rows - 170x10, 200x10, 220x8, 250x8
Wide Grip

Hammer Pulldowns - 180x12, 270x10, 360x8


7/2/05

Chest / Biceps

Chest

Flat DB Press - 70x10, 90x10, 110x10, 130x10, 150x6

Incline Smith BB Press - 185x10, 225x10, 275x8, 315x4

Weighted Dips - 45x10, 90x8, 90x8

Cable X-Over - 80x10, 95x10, 115x8

Biceps

Standing Bar Curl - 75x16, 95x12, 125x10, 145x8

Preacher DB Curl - 35x10, 40x10, 45x8, 45x8
Flatside


7/4/05

Legs

Hams

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

SLDL - 135x10, 185x10, 225x10, 225x10, 275x8

Quads

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

Squats - 135x12, 225x10, 315x10, 405x10, 495x1 (Left Knee was hurting real bad)

Leg Press - 540x12, 720x8 (Knee still hurting)

Leg Ext. - 90x10 x 2 sets
1-leg


7/6/05

Delts / Triceps

Delts

Hammer Behind Neck Press - 90x12, 180x10, 230x10, 280x6

Seated DB Lateral - 30x10, 35x10, 40x10, 45x10

Bent Lateral w/
Head Rested on Bench - 30x10, 35x10, 40x10, 45x10

Cable Rev. X-Over - 45x10, 50x10

Triceps

Decline Skull Crushers - 85x10, 95x10, 105x10, 115x8

Seated Cable
Overhead Ext. - 50x10, 60x10, 70x10, 80x10
w/Rope

Cable Pressdown - 150x10, 180x10, 200x10, 225x8
Straight Bar

1-Arm Cable Pressdown - 70x10, 70x8, 70x7
 
7/7/05

Back

Pulldowns to Front - 180x12, 230x10, 290x10, 345x6

Deadlifts - 135x10, 225x10, 315x5, 405x5, 495x1

1-Arm Cable Rows - 70x10, 90x10, 110x10, 150x10

T-Bar Rows
Wide-Grip - 135x10, 180x10, 225x7
Supported

Notes

Very good workout. Felt very strong. Funny thing happened while doing the cable rows. The fucking cable broke! I guess I am just THAT strong!!LOL
 
Sorry it has been such a long time.......

7/9/05

Chest/Biceps

Chest

Incline DB Press - 70x12, 95x12, 110x10, 130x10, 150x2...Lost Grip

Flat BB Press - 135x10, 225x10, 275x7, 275x7

Decline BB Press - 135x10, 225x10, 225x10, 275x7

Cable X-Over - 90x10, 100x10, 110x10, 120x8

Biceps

Standing Bar Curl - 75x15, 95x10, 115x10, 135x10

Standing DB Hammer - 40x10, 45x10, 50x10, 55x8
Curl

Preacher DB Curl - 40x10 - 2 sets



7/11/05

Legs

Hams

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

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

Quads

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

Leg Press - 270x16, 450x12, 630x10, 810x10, 990x10


7/13/05

Delts / Triceps

Delts

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

Standing Lateral Raise - 35x10, 45x10, 55x10, 65x8

Incline Lateral Raise - 30x10, 40x10, 50x8, 50x8

Triceps

Rope Pushdowns - 150x10, 180x10, 225x10, 245x10

Incline Cable
Skull Crusher - 140x10, 160x10, 180x10, 200x10

Lying DB Tricep Ext. - 30x10, 40x10, 40x10, 45x8

Seated Cable Tri Ext. - 50x10, 60x10, 70x10, 50x20


7/14/05

Back

Pulldowns to Front - 180x12, 230x12, 280x10, 345x6

T-Bar Rows - 135x10, 180x10, 225x10, 270x8, 315x6

Hammer Rows - 270x10, 360x10, 450x10, 540x7

Pull-ups - BWx10, BWx8, BWx8

Hammer Shrugs - 270x10, 360x10, 360x10


7/17/05

Chest / Biceps

Chest

Flat DB press - 70x12, 90x12, 110x10, 130x10, 150x7

Incline Smith Press - 185x10, 225x10, 275x8, 295x4

Weighted Dips - BWx10, 45x10, 90x8

Cable X-Over - 80x10, 110x10, 120x10, 130x8

Biceps

Standing BB Curl - 95x12, 115x12, 135x10, 155x6

Standing DB Curl - 40x10, 45x10, 55x10, 55x8


7/18/05

Legs

Hams

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

SLDL - 135x10, 185x10, 225x10

Quads

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

Hack Squat - 180x10, 270x10, 410x10, 540x10, 720x6

Leg Press
1-Leg - 270x10....Left knee was hurting, so I stopped


7/20/05

Delts / Triceps

Delts

Seated Arnold Presses - 40x12, 55x10, 70x10, 80x8

Standing DB Lateral Raise - 35x10, 45x10, 55x10, 65x8

Bent Lateral Raise - 35x10, 40x10, 50x10, 50x10

Lateral Raise Mach. - 100x10, 100x10, 110x10, 120x8

Triceps

Decline Skull Crushers - 75x12, 95x10, 115x10, 135x8

Rope Pressdowm - 150x12, 200x10, 225x10, 245x10

Seated Cable
Overhead Ext. - 60x10, 70x10, 80x10, 90x9

Notes

The past 2 weeks have been pretty good. Fairly good workouts. Strength seems to be steady. My right shoulder and left knee have been giving me problems though. Hopefully they will feel a little better.......
 
7/21/05

Back

Pulldowns to Front - 180x12, 250x10, 300x10, 345x7
Close-Grip

Deadlifts - 135x10, 225x6, 315x5, 405x3, 495x1, 545xfail

Cable Rows - 120x10, 140x10, 160x10, 180x8
1-Arm

Cable Rows - 180x10, 200x10, 250x8
Wide-Grip

BB Shrugs - 135x10, 225x10, 315x10

Notes

Very good workout today. Even though I did midd the 545 DL, it was alright.
 
7/23/05

Chest / Biceps

Chest

BB Flat Press - 135x12, 185x12, 225x10, 315x8, (335x4, 225x8, 135x8)

Hammer Incline Press - 270x8-3 sets, 290x6

Decline BB Press - 135x12, 225x10, 225x9

Cable X-Over - 80x12, 100x12, 110x10

Biceps

Standing DB Curl - 50x10, 60x10, 70x8, (70x6, 45x5, 30x8)

Preacher Curl Mach. - 145x10, 170x10, 200x6, (200x6, 170x3, 140x5)



7/25/05

Legs

Quads

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

BB Front Squats - 135x12, 185x10, 225x10, 275x7, 295x5

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

Hams

SLDL - 135x10, 185x10, 235x10



7/27/05[/u]

Delts / Triceps

Delts

Seated BB Military Press - 135x12, 185x10, 205x8, 225x6

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

Reverse Cable Flys - 40x10, 50x10, 60x10, 70x10

Triceps

Standing DB Ovberhead - 30x10, 35x10, 40x10, 45x8
Ext. 1-arm

Rope Pushdowns - 150x10, 200x10, 245x10, 270x8

Notes

Pretty good workout today. I was a little russhed though. I had to go to work early.
 
7/28/05

Back

Pullups - BWx10, 10x10, 25x10, 25x8

Pulldowns to Front - 180x10, 230x10, 280x10, 300x8
CLose-Grip

Bent BB Rows - 135x10, 185x10, 225x10, 275x7

Seated Cable Rows - 120x10, 130x10, 140x10, 150x10
1-Arm

Cable Pullovers - 130x10, 150x10, 160x10, 170x10


Notes

Very good workout considering how tired I was. I had to go to work early again today, so I was pretty tired.....
 
7/30/05

Chest / Biceps

Chest

Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x7

Incline Smith Press - 135x12, 225x10, 275x8, (315x3, 275x3, 225x5, 135x8)

Hammer Chest Press - 270x10, 360x10, 450x5

Cable X-Over - 85x10, 100x10, 110x10

Biceps

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

DB Preacher Curl - 35x10, 40x10, 45x10, 50x8


8/1/05

Legs

Quads

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

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

Leg Press - 360x12, 540x10, 720x10, 900x10, 1000x10

Hams

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

Standing Leg Curl - 85x10, 90x10, 95x10, 100x8

Notes

Very good workout today. Fought with the wife last night, so got out some aggression on the weights....
 
8/03/05

Delts / Triceps

Delts

Hammer Shoulder Press - 90x10, 140x10, 190x10, 240x10, 290x6

Seated Arnold Presses - 50x10, 70x10, 80x7, 80x7

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

Reverse Cable X-Over - 50x10, 60x10, 70x10, 80x8

Triceps

Seated Cable Rope Ext. - 50x10, 60x10, 70x10, 80x10

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

Cable Pushdowns - 150x10, 200x10, 225x10, 250x8

Notes

Pretty good workout today. Felt fairly solid with the weights.
 
8/4/05

Back

Deadlifts - 135x10, 225x6, 315x5, 405x3, 495x1, 545x1

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

Bent DB Rows - 100x10, 120x10, 135x10, 150x10

Kneeling 'W' Cable Rows - 130x10, 140x10, 170x10, 200x8

BB Shrugs - 135x10, 225x10, 315x8, 315x8

Notes

Felt very strong today. I was happy with my DL Pull. I am trying to get to 600 raw, hopefully within the next few months.
 
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