CRAZYMIKE'S Road to success.....

[mister69]

nice work mike and good luck onthe competition

 

[crazymike]

Thanks guys!!




03/07/06

Cardio = 2 mile run outside right after awakening.

 

[crazymike]

3/08/06

Delts / Triceps

Delts

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

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

Seated Bent DB Laterals - 40x10 - 4 sets

Reverse Pec Deck - 120x12, 135x10, 150x10, 165x10


Triceps

Seated DB Overhead Ext. - 70x12, 90x10, 110x10, 120x8

Weighted Dips - BWx15, BW+45x12 - 3 sets

Rope Pressdowns - 60x12, 70x10, 80x10, 100x8


Cardio

2 mile run outside
upon awakening


3/9/06

Back

Bent BB Rows - 135x12, 185x10, 225x10, 275x8

Pulldowns to Front - 165x12, 225x10, 285x10, 300x8

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

Pull-ups - BWx12, BW+10 x 10 - 3 sets

Hammer Shrugs - 180x12, 360x10, 450x10, 500x10

Notes

Workouts are good. The strength in my back has not dropped that much. Can't say the same for the other body parts though! Bodyfat is definitely decreasing. Abs are starting to really come in. Veins are faintly appearing in my abs, so i know I am in the single digit BF% range.

 

[adidamps2]

looking good mike, cant wait to see the updated pix, should be a big change?

 

[crazymike]

3/10/06

Cardio = 45 min on treadmill, 2.5mph 10% incline


3/11/06

Cardio = 35min on treadmill, 2.5mph 12% incline

 

[crazymike]

3/11/06

Chest / Biceps

Chest

Flat DB Press - 70x12, 90x10, 110x10, 130x9

Incline Smith Press - 135x12, 185x10, 235x10, 255x8

Weighted Dips - BW+45x12, BW+45x12, BW+70x10, BW+70x10

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

Biceps

Standing BB Curl - 95x16, 115x12, 125x10, 135x8

Standing DB Curl - 40x10, 50x10, 55x10, 60x8

Seated Concentration - 30x12, 35x10, 40x10, 40x10
Curls


03/13/06

Quads

Leg Ext. - 115x20, 120x20 - 3sets

Smith Squat - 135x15, 225x12, 315x10, 405x10

Leg Press - 450x20, 540x20, 630x20, 720x25

Leg Ext.
Hydraulic - 90x12 - 3sets

Cardio

Treadmill - 55min, 15%incline, 2.6mph


03/14/05

Shoulders

Seated DB Press - 55x12, 75x10, 95x10, 105x8

Standing DB Laterals - 35x12, 45x10, 55x10, 60x8

Seated Bent DB Laterlas - 30x12, 40x10, 45x10, 50x10

BB Shrugs
Behind Back - 135x10, 225x10, 275x10

BB Shrugs
In Front - 275x10, 325x10, 375x10

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

Cardio

Treadmill = 50min, 15% incline, 2.6mph


03/15/06

Hamstrings

SLDL - 135x12, 185x10, 225x10, 275x10

Lying Leg Curl - 80x16, 100x12, 110x10, 120x8

Standing Leg Curl - 85x10 - 4 sets

Seated Leg Curl - 90x12, 110x10, 130x10, 130x10
Hydraulic

Adductors - 190x15 - 3 sets

Cardio

Treadmill = 45min, 15% incline, 2.6mph

 

[crazymike]

03/16/05

Back

Pull-ups - BWx15, BW+10x12, BW+25x10, BW+45x9, BWx12

T-Bar Rows - 90x10, 135x10, 180x10, 270x8, 315x5
in Corner

DB Rows - 105x10, 130x10, 165x10

Cable Rows - 130x12, 180x10, 210x10

Cardio

Treadmill = 55min , 15% incline, 2.6mph

 

[adidamps2]

still looking strong Mike

 

[crazymike]

3/17/06

Cardio = Treadmill - 45min. , 15% incline, 2.6mph



3/18/06

Chest / Biceps / Triceps

Chest

Incline BB Press - 135x12, 185x12, 225x10, 275x6

Flat BB Press - 185x10, 225x10, 275x6, 275x6

Hammer Chest Press - 270x10, 360x8 - 3 sets

Cable X-Over - 80x12, 90x10, 100x10

Biceps

Standing Bar Curl - 75x16, 95x12, 115x10, 135x9

Preacher DB Curls - 30x12, 35x10, 40x10, 40x8

Seated Concentration Curls - 30x12, 35x10, 40x10


Triceps

Bench Dips - BWx15, BW+40x15, BW+80x12, BW+80x12

Seated Overhead - 95x12, 110x10, 110x10, 120x10
DB Ext.

Rope Cable Pressdown - 120x12, 150x12m 180x10, 200x10



3/19/06

Cardio = Treadmill - 45min, 10% incline, 2.5mph
first thing in the a.m.


Evening - Cardio = Treadmill - 45min., 10%incline, 2.5mph

 

[Mulligan]

4/18/05

Legs

Hamstrings

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

SLDL - 135x12, 225x10, 225x10

Quads

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

Squat - 135x12, 225x10, 315x10, 405x10, 495x6

Leg Press - 180x12, 270x10, 360x10, 450x8
1-Leg


Notes

Felt really good today. Thus was just the second time I have done squats in like 6 months or so. I feel I did pretty good considering.

Mike, just wanted to know, are you capable of doing more weight than SLDL - 135x12, 225x10, 225x10. Do you limit yourself on this lift?

Thanks

 

[crazymike]

Mike, just wanted to know, are you capable of doing more weight than SLDL - 135x12, 225x10, 225x10. Do you limit yourself on this lift?

Thanks

I like to do higher reps with SLDL. I feel it works the hams better. Akso, I do back the next day, and dont want to fry my back before then.

So, yes I am capable of doing much more, but choose not to.

 

[Fender]

Haven't stopped in here in a while...I'm always in awe. You've got some impressive #'s Mike. Looking good.

 

[SteelSouth]

Nice work as always Mike.

 

[crazymike]

3/20/06

Quads

Leg Ext. - 120x20 - 3 sets, 125x20

Hack Squat - 180x15, 320x12, 450x10, 540x8

Power Squats - 180x12, 320x12, 450x10, 540x10

Leg Ext.
Hydraulic - 80x12, 90x12, 90x12



Cardio = Treadmill -
40min, 15%incline, 2.5mph
20min, HIIT - 5.0mph - 2min, then 2.0mph - 1.5min. all at 2%incline


3/21/06

Shoulders

Seated Hammer Press - 90x15, 140x12, 180x10, 230x10, 270x10, 90x50

Standing DB laterals - 30x12, 35x12, 40x10, (45x10, 30x10, 15x10)

BB Front Raises - 65x12, 65x10, 65x10, (75x10, 45x10)

Bent DB Laterals - 35x12 - 4 sets

Cable rear delts - 40x10, 45x10, 50x8

BB Shrugs to rear - 225x12, 275x10, 275x10
BB Shrugs to Front - 275x10, 325x10, 325x10


Cardio = Treadmill -
40min, 15%incline, 2.5mph
20min, HIIT - 5.0mph - 2min, then 2.0mph - 1.5min. all at 2%incline

 

[crazymike]

3/22/06

Hamstrings

SLDL - 135x12, 185x10, 225x10, 225x10

Lying Leg Curls - 80x15, 90x12, 100x12, 110x10

**Standing Leg Curl - 80x10 - 3 sets, 85x10
**Adductors - 190x15, 195x15 - 3 sets
**= supersets

Walking Lunges - 50x10, 50x10, 70x10


Cardio

Treadmill -
20min, 15%incline, 2.5mph
20min, HIIT - 5.0mph - 2min, then 2.0mph - 1.5min. all at 2%incline

 

[Beast_19_301]

whoa you got some monster weights, everything i wanna do 1 rep of you do it for fun. LOL

Good job man, now i gotta bust my ass and catch up ....

 

[Warmachine]

nice squat! 540 for 10, you ever max out?

 

[Fender]

Haven't checked your log in a while Mike but dayum...squatting 540 for 10! Your back must be feeling better.

 

[BuddyBoy]

Hey Mike, Long time no see. Saw pics int he pic forum.. looking ridiculously large, as usual. Impressive progress! Just moved back to Cali from Florida in March. Prepping for any shows? Would love to come out to one.

 

[crazymike]

Wassup Steve. Good to hear from ya! Yeah, I will be dieting starting middle of next month for a show in November. It will be the Sacramento Championships.
Are you back in Fresno? If so, I will hit you up next time we are visiting my sister-in-law.