CRAZYMIKE'S Road to success.....

[pullinbig]

you have the base strength no doubt. youd do well in PLing.

 

[crazymike]

11/07/05

Legs

Quads

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

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

Leg Press - 270x10, 360x10, 450x10, 510x8
1-Leg

Hams

Lying DB Leg Curl - 60x10, 70x10, 75x8, 75x8

Standing Leg Curl - 90x10, 95x10, 100x10, 105x10


Notes

Very good workout today. Kept it somewhat light and strict form on the squats. Everything felt very good.

 

[crazymike]

11/09/05

Delts / Triceps

Delts

**Superset w/ 30sec. rest between each set**
Seated DB Laterals - 30x12, 35x10, 35x8
Seated DB Front Raise - 30x12, 35x10, 35x8

Rest 1 min.

**Superset w/ 30sec. rest between each set**
Seated DB Press - 60x12, 75x10, 90x8
Standing DB Shrugs - 105x12, 120x10, 140x8

Reverse Cable Flys - 50x12, 55x10, 60x8


Triceps

Cable Rope Pressdown - 110x12, 150x10, 180x10, 200x8
Red PL Bands used**

Decline Skull Crushers - 95x10, 105x10, 115x10, 125x10, 95x12
Red PL Bands used**

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


Notes

Had a very good workout today. Tried something new for my delts today. I got that w/o out of Flex, from Jay Cutler. You do those 4 exercises under 15 min. Let me tell you it kicked my ass.
I also used the PL bands for the first time ever. I really like the way they help with form and add some good weight at the end. I will definitley be using them more often.

 

[pullinbig]

bet you was all pumped up after that workout.

 

[crazymike]

Big Time!!!

 

[crazymike]

11/10/05

Back

Deadlifts - 135x10, 225x5, 315x5, 405x3, 500x1

Supported T-Bar Rows - 90x10, 135x10, 180x10, 205x8, 205x9(no bands)
Red PL Bands Used**

Pulldowns to Front - 180x10, 230x10, 280x10, 325x7
Wide-Grip

DB Pullovers - 90x10, 105x10, 115x8, 125x8


Notes

Very good workout today. Felt pretty strong today. Have not done the pullovers in awhile, so i am definitley feeling those!!

 

[pullinbig]

nice dead. i used to do pull overs but after 2 trap pulls i had to stop. nothing worse than not being able to turn yopur head for a week or so. sucked big time. =0l

 

[mister69]

i know that arnold and all those guys swore by db pullovers on chest day

 

[pullinbig]

i liked them when i did them, i just got 2 injuries from them so stopped.

 

[mister69]

ever try the the cybex machine instead of db's?

 

[pullinbig]

i used the straight bar when i did them. i also tried the machines. i just droped them after my second injury. almost all of my injuries have come from overhead movements.

 

[crazymike]

11/12/05

Chest / Biceps

Chest

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

Incline DB Press - 100x10, 110x10, 120x10

Incline Machine Press - 170x10. 200x10, 230x10, 250(stack)x8

Decline Hammer Press - 180x10, 270x10, 360x6, 360x5

Cable X-Over - 70x10, 90x10, 110x10, 120x9

Biceps

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

Seated DB Curl - 35x10, 40x10, 45x8, 45x8

Bar Preacher Curls - 60x12, 75x10, 90x10

Notes

I had a good workout. At this gym they don't have as much weights so that is why some of the numbers are down. Highest DB = 120lbs, highest curl bar = 90lbs, etc. They dont even have the EZ bars that you can loas plates onto. They only have the pre-loaded ones.

 

[crazymike]

11/14/05

Legs

Quads

Leg Extension - 120x20 - 4 sets

Leg Press - 360x10, 540x10, 720x10, 900x10, 1100x10, 1310x10**PR


Hams

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

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

Notes

Had a very good workout. Felt pretty strong. Got a PR on the leg press. That is just about the maximum amount weight I could get on the sled. In order to add weight, I will have to have people standing on it!!

 

[pullinbig]

whatkinda sled is it. one of ours holds well over 2 grand. and thats with lb plates. if we used the kilo plates i have no idea.

nice session btw.

 

[crazymike]

The sled only holds 10 (45lb) plates on each side. I added another 6 plates and 2-25's.
So I pretty much maxed it out. My gym does not have 100lb plates anymore!!

 

[pullinbig]

guess you gonna have to squat heavy =0)

 

[Powerathlete]

11/14/05

Legs

Quads

Leg Extension - 120x20 - 4 sets

Leg Press - 360x10, 540x10, 720x10, 900x10, 1100x10, 1310x10**PR


Hams

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

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

Notes

Had a very good workout. Felt pretty strong. Got a PR on the leg press. That is just about the maximum amount weight I could get on the sled. In order to add weight, I will have to have people standing on it!!

Congrats on the PR. I take it your leg extensions were a nice warmup.

 

[crazymike]

PB - Well I am pretty much thru with squatting heavy. Too much back trouble. I usually stop with 405lbs on squat and just rep that out.

PA - Thanks, yeah I always warmup with leg extensions. Loosens up my knees!

 

[crazymike]

11/16/05

Delts / Triceps

Delts

**Superset w/ 30sec. rest between each set**
Seated DB Laterals - 35x12, 40x10, 45x8
Seated DB Front Raise - 35x12, 40x10, 45x8

Rest 1 min.

**Superset w/ 30sec. rest between each set**
Seated DB Press - 75x12, 90x10, 95x8
Standing DB Shrugs - 110x12, 130x10, 145x8

Triceps

Lying DB Ext. - 30x12, 35x10, 40x10, 40x10
2-Arm

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

Cable Rope Pressdown - 150x10, 200x10, 245x10, 265x7

Notes

Good workout today. Arrived at the gym a little late, so I was a little pressed for time. Other than that, I felt strong and the workout went smooth.

 

[pullinbig]

PB - Well I am pretty much thru with squatting heavy. Too much back trouble. I usually stop with 405lbs on squat and just rep that out.

PA - Thanks, yeah I always warmup with leg extensions. Loosens up my knees!

front squats bother your back? may be an alternative for ya.