CRAZYMIKE'S Road to success.....
- Thread starter crazymike
- Start date
crazymike
New member
8/6/05
Chest / Biceps
Chest
Incline DB Press - 70x12, 90x10, 110x10, 130x8, 150x3
Decline BB Press - 135x10, 185x10, 225x10, 275x10, 295x6
Hydraulic Pec Deck - 70x10, 80x10, 90x8
Biceps
Standing DB Curl - 40x10, 50x10, 60x10, 70x7
1-Arm Preacher Curl - 35x10, 40x10, 45x10, 50x8
8/8/05
Legs
Quads
Leg Ext. - 120x20, 130x20, 140x20
BB Front Squats - 135x12, 185x10, 225x10, 275x8, 295x6
Leg Press - 360x10, 540x10, 720x10, 900x10, 1080x10
Hams
SLDL - 135x10, 185x10, 225x10, 225x10
Standing Leg Curl - 80x10, 85x10, 90x10, 95x10
8/10/05
Delts / Triceps
Delts
Seated BB Military Press - 135x12, 185x10, 225x8, 245x6
Standing DB Laterals - 35x15, 45x12, 55x10, 65x8
Reverse Pec Deck - 120x10, 130x10, 140x10
Triceps
Seated Cable Overhead - 70x10, 80x10, 90x10
Rope Ext.
Cable Pressdown - 160x10, 180x10, 200x10, 215x10
Reverse Grip
1-Arm Cable
Pressdown - 80x10, 90x10 x 2 Sets
8/11/05
Back
Deadlifts - 135x10, 225x6, 315x5, 405x3, 495x1, 565xfailed
Pulldowns to Front - 180x10, 230x10, 280x10, 325x7
Clise-Grip
T-Bar Rows - 135x10, 180x10, 225x6, 225x5
Supported
1-Arm Cable Rows - 100x10, 120x10, 140x10, 160x10
8/14/05
Chest / Biceps
Chest
Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x7
Incline Smith Press - 225x10, 275x8, 275x6, 275x5
Decline BB Press - 185x10, 225x10, 275x8
Cable X-Over - 90x10, 100x10, 110x10, 120x8
Biceps
Standing DB Curl - 50x10, 60x10, 70x8, (75x5, 50x5, 30x5)
DB Preacher Curl - 40x10, 45x10, 50x8
8/15/05
Legs
Quads
Leg Ext. - 120x210, 130x20, 145x20
Smith Squats - 135x20, 225x20, 315x15, 405x12
**Leg Press - 180x10, 270x10, 360x10
1-Leg
Hams
DB Walking Lunges - 25ea x 10 x 3 sets
**SLDL - 135x12, 185x12, 185x10
** = Supersets
Chest / Biceps
Chest
Incline DB Press - 70x12, 90x10, 110x10, 130x8, 150x3
Decline BB Press - 135x10, 185x10, 225x10, 275x10, 295x6
Hydraulic Pec Deck - 70x10, 80x10, 90x8
Biceps
Standing DB Curl - 40x10, 50x10, 60x10, 70x7
1-Arm Preacher Curl - 35x10, 40x10, 45x10, 50x8
8/8/05
Legs
Quads
Leg Ext. - 120x20, 130x20, 140x20
BB Front Squats - 135x12, 185x10, 225x10, 275x8, 295x6
Leg Press - 360x10, 540x10, 720x10, 900x10, 1080x10
Hams
SLDL - 135x10, 185x10, 225x10, 225x10
Standing Leg Curl - 80x10, 85x10, 90x10, 95x10
8/10/05
Delts / Triceps
Delts
Seated BB Military Press - 135x12, 185x10, 225x8, 245x6
Standing DB Laterals - 35x15, 45x12, 55x10, 65x8
Reverse Pec Deck - 120x10, 130x10, 140x10
Triceps
Seated Cable Overhead - 70x10, 80x10, 90x10
Rope Ext.
Cable Pressdown - 160x10, 180x10, 200x10, 215x10
Reverse Grip
1-Arm Cable
Pressdown - 80x10, 90x10 x 2 Sets
8/11/05
Back
Deadlifts - 135x10, 225x6, 315x5, 405x3, 495x1, 565xfailed
Pulldowns to Front - 180x10, 230x10, 280x10, 325x7
Clise-Grip
T-Bar Rows - 135x10, 180x10, 225x6, 225x5
Supported
1-Arm Cable Rows - 100x10, 120x10, 140x10, 160x10
8/14/05
Chest / Biceps
Chest
Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x7
Incline Smith Press - 225x10, 275x8, 275x6, 275x5
Decline BB Press - 185x10, 225x10, 275x8
Cable X-Over - 90x10, 100x10, 110x10, 120x8
Biceps
Standing DB Curl - 50x10, 60x10, 70x8, (75x5, 50x5, 30x5)
DB Preacher Curl - 40x10, 45x10, 50x8
8/15/05
Legs
Quads
Leg Ext. - 120x210, 130x20, 145x20
Smith Squats - 135x20, 225x20, 315x15, 405x12
**Leg Press - 180x10, 270x10, 360x10
1-Leg
Hams
DB Walking Lunges - 25ea x 10 x 3 sets
**SLDL - 135x12, 185x12, 185x10
** = Supersets
crazymike
New member
8/17/05
Delts / Triceps
Delts
Seated BB Military Press - 135x12, 185x10, 225x8, 245x5
Seated DB Arnold Press - 60x10, 75x10, 80x8
Standing Lateral Raise - 40x10, 50x10, 60x10, 70x6
Triceps
Incline Cable Tricep Ext. - 140x12, 160x12, 180x10, 200x10
Seated Overhead Rope Ext. - 50x10, 60x10, 70x10, 80x8
1-Arm Pressdown - 70x10, 80x10, 90x10, 100x10
8/18/05
Back
Pulldowns to Front - 180x10, 240x10, 300x10, 345x6
DB Rows - 105x10, 130x10, 150x10, 150x10
Cable Rows
Wide Grip - 170x12, 220x10, 250x8, 275x7
Bent DB Laterals - 30x10, 40x10, 45x10, 45x10
8/21/05
Chest / Biceps
Chest
Flat BB Press - 135x12, 225x10, 315x3, 225x10
Seated Chest Press Mach. - 200x10, 220x10, 240x8, 240x8
Seated Pec Deck - 140x8 - 3 Sets
Cable X-Over - 90x10, 100x10, 110x10, 120x8
Biceps
Standing BB Curl - 95x12, 115x10, 135x10, (155x5, 95x10)
DB Preacher Curl - 30x10, 35x10, 40x10, 45x10
Cable Rope Curls - 120x12, 140x12, 160x10, 180x10
8/22/05
Quads
Seated Leg Press - 120x20, 130x20, 140x20, 140x20
Hack Squats - 180x10, 320x10, 450x10, 590x8, 720x6
Leg Press - 180x10m 230x10, 270x10, 320x10
1-Leg
8/24/05
Delts / Triceps
Delts
Hammer Shoulder Press - 90x12, 180x10, 230x10, 260x8
DB Side Laterals - 45x10, 55x10, 65x8
1-Arm
Reverse Pec Deck - 130x10, 140x10, 150x10, 160x8
Hammer Shrugs - 180x10, 270x10, 360x10, 410x8
Triceps
Seated DB Overhead Ext- 30x10, 35x10, 40x10, 45x10
1-Arm
Cable Pressdown - 150x10, 200x10, 225x10, 250x10
V-Bar
Dips - BW x 10 - 2 sets
8/25/05
Back
Deadlift - 135x10, 225x5, 315x5, 405x3, 500x1, 570x1
Pulldowns to Front - 180x10, 240x10, 300x10, 345x6
Hammer Rows - 135x10, 180x10, 225x8, 250x7
1-Arm
Standing Cable Pullover - 130x10, 140x10, 150x8, 150x8
8/27/05
Chest / Biceps
Chest
Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x6
Incline Smith Press - 135x10, 185x10, 225x10, 275x6
Weighted Dips - 45x10, 90x10, 90x8, (135x5, BW x 10)
Cable X-Over - 85x10, 100x10, 110x10, 120x8
Biceps
Standing DB Curl - 50x10, 60x10, 70x10, (70x5, 50x5, 35x5)
DB Preacher Curls - 35x10, 40x10, 45x10, 50x8
Cable Rope Curls - 170x10, 200x10, 210x10, 210x10
8/29/05
Legs
Quads
Leg Ext. - 120x20, 130x20, 140x20
Smith Squats - 135x15, 225x12, 315x12, 405x10, 495x5
Leg Press - 270x10, 360x10, 385x10, 410x8
1-Leg
Hams
Lying DB leg Curl - 40x10, 50x10, 60x10, 70x8
Standing Leg Curl - 85x12, 90x12, 95x10, 100x10
Delts / Triceps
Delts
Seated BB Military Press - 135x12, 185x10, 225x8, 245x5
Seated DB Arnold Press - 60x10, 75x10, 80x8
Standing Lateral Raise - 40x10, 50x10, 60x10, 70x6
Triceps
Incline Cable Tricep Ext. - 140x12, 160x12, 180x10, 200x10
Seated Overhead Rope Ext. - 50x10, 60x10, 70x10, 80x8
1-Arm Pressdown - 70x10, 80x10, 90x10, 100x10
8/18/05
Back
Pulldowns to Front - 180x10, 240x10, 300x10, 345x6
DB Rows - 105x10, 130x10, 150x10, 150x10
Cable Rows
Wide Grip - 170x12, 220x10, 250x8, 275x7
Bent DB Laterals - 30x10, 40x10, 45x10, 45x10
8/21/05
Chest / Biceps
Chest
Flat BB Press - 135x12, 225x10, 315x3, 225x10
Seated Chest Press Mach. - 200x10, 220x10, 240x8, 240x8
Seated Pec Deck - 140x8 - 3 Sets
Cable X-Over - 90x10, 100x10, 110x10, 120x8
Biceps
Standing BB Curl - 95x12, 115x10, 135x10, (155x5, 95x10)
DB Preacher Curl - 30x10, 35x10, 40x10, 45x10
Cable Rope Curls - 120x12, 140x12, 160x10, 180x10
8/22/05
Quads
Seated Leg Press - 120x20, 130x20, 140x20, 140x20
Hack Squats - 180x10, 320x10, 450x10, 590x8, 720x6
Leg Press - 180x10m 230x10, 270x10, 320x10
1-Leg
8/24/05
Delts / Triceps
Delts
Hammer Shoulder Press - 90x12, 180x10, 230x10, 260x8
DB Side Laterals - 45x10, 55x10, 65x8
1-Arm
Reverse Pec Deck - 130x10, 140x10, 150x10, 160x8
Hammer Shrugs - 180x10, 270x10, 360x10, 410x8
Triceps
Seated DB Overhead Ext- 30x10, 35x10, 40x10, 45x10
1-Arm
Cable Pressdown - 150x10, 200x10, 225x10, 250x10
V-Bar
Dips - BW x 10 - 2 sets
8/25/05
Back
Deadlift - 135x10, 225x5, 315x5, 405x3, 500x1, 570x1
Pulldowns to Front - 180x10, 240x10, 300x10, 345x6
Hammer Rows - 135x10, 180x10, 225x8, 250x7
1-Arm
Standing Cable Pullover - 130x10, 140x10, 150x8, 150x8
8/27/05
Chest / Biceps
Chest
Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x6
Incline Smith Press - 135x10, 185x10, 225x10, 275x6
Weighted Dips - 45x10, 90x10, 90x8, (135x5, BW x 10)
Cable X-Over - 85x10, 100x10, 110x10, 120x8
Biceps
Standing DB Curl - 50x10, 60x10, 70x10, (70x5, 50x5, 35x5)
DB Preacher Curls - 35x10, 40x10, 45x10, 50x8
Cable Rope Curls - 170x10, 200x10, 210x10, 210x10
8/29/05
Legs
Quads
Leg Ext. - 120x20, 130x20, 140x20
Smith Squats - 135x15, 225x12, 315x12, 405x10, 495x5
Leg Press - 270x10, 360x10, 385x10, 410x8
1-Leg
Hams
Lying DB leg Curl - 40x10, 50x10, 60x10, 70x8
Standing Leg Curl - 85x12, 90x12, 95x10, 100x10
crazymike
New member
9/1/05
Back
Pulldowns to Front - 180x10, 230x10, 280x10, 330x8
Machine Row - 150x10, 180x10, 210x10, 250(stack)x 8
Hammer Rows - 135x10, 180x10, 225x9, 250x6
1-Arm
Seated Cable Rows - 170x10, 200x10, 250x10, 300x8
Close-Grip
Bent DB Lateral Raise - 35x10, 45x10, 45x10
Notes
I hurt my back on Monday doing squats. I need to seriously stop doing heavy squats, I think my back is just too messed up for that kind of load on it. So anyway, my back was hurting, so I took my Wed. workout off and decided to workout today.
Today's back workout was pretty good. I was surprised that my back was not hurting at all. I was pretty careful though, making sure all my reps were strict.
Back
Pulldowns to Front - 180x10, 230x10, 280x10, 330x8
Machine Row - 150x10, 180x10, 210x10, 250(stack)x 8
Hammer Rows - 135x10, 180x10, 225x9, 250x6
1-Arm
Seated Cable Rows - 170x10, 200x10, 250x10, 300x8
Close-Grip
Bent DB Lateral Raise - 35x10, 45x10, 45x10
Notes
I hurt my back on Monday doing squats. I need to seriously stop doing heavy squats, I think my back is just too messed up for that kind of load on it. So anyway, my back was hurting, so I took my Wed. workout off and decided to workout today.
Today's back workout was pretty good. I was surprised that my back was not hurting at all. I was pretty careful though, making sure all my reps were strict.
crazymike
New member
9/3/05
Chest / Biceps
Chest
Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x6
Incline Smith Press - 185x10, 235x10, 285x8, 305x5
Hammer Chest Press - 270x10, 360x10,450x6, 360x8
Flat DB Flys - 35x10, 50x10, 70x10, 80x8
Biceps
Standing BB Curl - 95x12, 115x10, 135x10, (155x8, 95x8)
Hammer DB Curl - 50x10, 60x10, 70x8, 50x10
Cable 1-Arm Curls - 80x10, 90x10, 90x10
Notes
Very good workout today. Felt really strong thru out. Back felt fairly well also.
Chest / Biceps
Chest
Flat DB Press - 70x12, 90x10, 110x10, 130x10, 150x6
Incline Smith Press - 185x10, 235x10, 285x8, 305x5
Hammer Chest Press - 270x10, 360x10,450x6, 360x8
Flat DB Flys - 35x10, 50x10, 70x10, 80x8
Biceps
Standing BB Curl - 95x12, 115x10, 135x10, (155x8, 95x8)
Hammer DB Curl - 50x10, 60x10, 70x8, 50x10
Cable 1-Arm Curls - 80x10, 90x10, 90x10
Notes
Very good workout today. Felt really strong thru out. Back felt fairly well also.
crazymike
New member
9/7/05
Delts / Triceps
Delts
Hammer Shoulder Press - 90x12, 180x10, 230x10, 280x8
Standing DB laterals - 35x10, 40x10, 45x10, 50x10
Seated Bent DB Laterals - 30x10, 35x10, 40x10, 45x10
Triceps
Weighted Dips - (BW +) 90x10, 90x10, 110x10
Rope Pressdown - 150x10, 200x10, 245x10, 245x10
Decline Skull Crusher - 85x10, 95x10, 105x10, 115x10
1-Arm Cable Pressdown - 100x10, 120x10, 120x10
Notes
Pretty good workout today. I was very tired when I arrived to the gym, I overslept! So it took a little bit to get into the mood, but then it was on!
Delts / Triceps
Delts
Hammer Shoulder Press - 90x12, 180x10, 230x10, 280x8
Standing DB laterals - 35x10, 40x10, 45x10, 50x10
Seated Bent DB Laterals - 30x10, 35x10, 40x10, 45x10
Triceps
Weighted Dips - (BW +) 90x10, 90x10, 110x10
Rope Pressdown - 150x10, 200x10, 245x10, 245x10
Decline Skull Crusher - 85x10, 95x10, 105x10, 115x10
1-Arm Cable Pressdown - 100x10, 120x10, 120x10
Notes
Pretty good workout today. I was very tired when I arrived to the gym, I overslept! So it took a little bit to get into the mood, but then it was on!
crazymike
New member
9/8/05
Back
Deadlift - 135x10, 225x5, 315x5, 405x3, 495x3
Pullups - BW+25x10, BW+25x10, BW+25x8, BWx10
Hammer Rows - 135x10, 180x10, 90+210** x 8, 90+210** x 7
1-Arm
** = Trainging partner standing on bar
Seated Cable Rows - 160x10, 200x10, 250x10, 310x8
Bent DB Laterals - 35x10, 35x10, 40x10
BB Shrugs - 135x10, 225x10, 315x10
^SUPERSET^
NOTES
Very good workout today. I worked out at a different gym today, for some different atmosphere. It is a little smaller one, with not as many big weights. So we had to improvise, like using our bodyweight, etc.
All in all, I enjoyed this workout and the gym. I think I may workout out there on Saturday for my chest workout.
Back
Deadlift - 135x10, 225x5, 315x5, 405x3, 495x3
Pullups - BW+25x10, BW+25x10, BW+25x8, BWx10
Hammer Rows - 135x10, 180x10, 90+210** x 8, 90+210** x 7
1-Arm
** = Trainging partner standing on bar
Seated Cable Rows - 160x10, 200x10, 250x10, 310x8
Bent DB Laterals - 35x10, 35x10, 40x10
BB Shrugs - 135x10, 225x10, 315x10
^SUPERSET^
NOTES
Very good workout today. I worked out at a different gym today, for some different atmosphere. It is a little smaller one, with not as many big weights. So we had to improvise, like using our bodyweight, etc.
All in all, I enjoyed this workout and the gym. I think I may workout out there on Saturday for my chest workout.
crazymike
New member
9/10/05
Chest / Biceps
Chest
Incline DB Press - 70x12, 90x10, 110x10, 130x10, 145x6
Flat BB Press - 135x12, 225x10, 275x8, 315x5
Hammer Press - 270x10, 360x10, 450x5
Cable X-Over - 70x12, 90x10, 110x10, 130x8
Biceps
Standing Bar Curls - 85x12, 105x10, 125x10, 145x10
DB Preacher Culrs - 40x10, 45x10, 50x10, 50x10
1-Arm Cable Curl - 80x10, 90x10, 100x10
9/12/05
Legs
Quads
Leg Ext. - 120x20 - 4 sets
Smith Squats - 135x20, 225x20, 315x20, 315x20
Leg Press - 360x20, 540x15, 720x15, 900x10, 1000x10
Hams
SLDL - 135x10, 225x10, 225x10
Notes
I got to the gym kind of late, so I could not finish my hamstring workout. Other than that, the workout was good. Felt pretty strong, kept it fairly light though with high reps because of my back.
Chest / Biceps
Chest
Incline DB Press - 70x12, 90x10, 110x10, 130x10, 145x6
Flat BB Press - 135x12, 225x10, 275x8, 315x5
Hammer Press - 270x10, 360x10, 450x5
Cable X-Over - 70x12, 90x10, 110x10, 130x8
Biceps
Standing Bar Curls - 85x12, 105x10, 125x10, 145x10
DB Preacher Culrs - 40x10, 45x10, 50x10, 50x10
1-Arm Cable Curl - 80x10, 90x10, 100x10
9/12/05
Legs
Quads
Leg Ext. - 120x20 - 4 sets
Smith Squats - 135x20, 225x20, 315x20, 315x20
Leg Press - 360x20, 540x15, 720x15, 900x10, 1000x10
Hams
SLDL - 135x10, 225x10, 225x10
Notes
I got to the gym kind of late, so I could not finish my hamstring workout. Other than that, the workout was good. Felt pretty strong, kept it fairly light though with high reps because of my back.
crazymike
New member
Thanks bro!!
9/14/05
Delts / Triceps
Delts
Seated DB Press - 45x12, 65x10, 85x10, 105x10, 120x8
Standing DB Lateral Raise - 35x10, 45x10, 55x10, 65x8
Bent DB Lateral Raise - 40x10, 45x10, 45x10
Cable Reverse X-Over - 40x10, 50x10
Triceps
Weighted Dips (BW+)- 0x15, 55x10, 75x10, 90x10
Decline BB Skull Crusher - 75x10, 95x10, 105x10, 115x8
Rope Pushdowns - 100x10, 115x10, 130x10, 145x10 (Different machine..alot harder!)
Seated Cable Overhead Ext. - 100x10, 120x10. 130x9, 110x10
Rope
Notes
Had a pretty good workout today. Everything felt strong, and no real joint pain!
9/14/05
Delts / Triceps
Delts
Seated DB Press - 45x12, 65x10, 85x10, 105x10, 120x8
Standing DB Lateral Raise - 35x10, 45x10, 55x10, 65x8
Bent DB Lateral Raise - 40x10, 45x10, 45x10
Cable Reverse X-Over - 40x10, 50x10
Triceps
Weighted Dips (BW+)- 0x15, 55x10, 75x10, 90x10
Decline BB Skull Crusher - 75x10, 95x10, 105x10, 115x8
Rope Pushdowns - 100x10, 115x10, 130x10, 145x10 (Different machine..alot harder!)
Seated Cable Overhead Ext. - 100x10, 120x10. 130x9, 110x10
Rope
Notes
Had a pretty good workout today. Everything felt strong, and no real joint pain!
