leanbody
man on a mission
Nice simple workout - I bet you will be strengthening your back tremendously with that split. You noticed that you are getting thicker? - I bet so. Keep it up Milky!
TheMilkMan's Quest for 1750
- Thread starter TheMilkMan
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Nice simple workout - I bet you will be strengthening your back tremendously with that split. You noticed that you are getting thicker? - I bet so. Keep it up Milky!
TheMilkMan
New member
The thing is, my deadlift used to be in the 550 range before I fucked up my back, so I haven't noticed all that much growth. I am working a lot on my upper back recently and I can tell the difference for sure.
It's sad to say but I may be laying off any heavy squatting or deadlifting because my back was bothering me the day after I deadlifted.
TheMilkMan
New member
ME Bench Press
11/4/09
Bench Press 225/5, 250/3, 275/1, 315/1, 325/1 (little bit of help on the lock out)
CG 2 Board Press 225/10, 245/6, 265/3
V-Bar Pushdowns 110/25, 130/20, 150/12
*Changing from more traditional BBing to PLing had been very interesting in a few regards... My strength curve has changed dramatically... 250 for 3 felt heavy as hell whereas 315 for a single felt really light and the 325 for one didn't feel like anything too much to handle either. Had my diet, rest, and energy been on par, I would have been able to put up more for sure.
11/4/09
Bench Press 225/5, 250/3, 275/1, 315/1, 325/1 (little bit of help on the lock out)
CG 2 Board Press 225/10, 245/6, 265/3
V-Bar Pushdowns 110/25, 130/20, 150/12
*Changing from more traditional BBing to PLing had been very interesting in a few regards... My strength curve has changed dramatically... 250 for 3 felt heavy as hell whereas 315 for a single felt really light and the 325 for one didn't feel like anything too much to handle either. Had my diet, rest, and energy been on par, I would have been able to put up more for sure.
TheMilkMan
New member
Legs
11/9/09
Leg Press 1plate/10, 2plates/20, 3plates/30, 4plates/40, 5plates/50
Lying Leg Curls 120/12, 120/12, 120/9-4-3 (straight set, 15 second rest)
Standing Calf Raises 175/20, 175/15, 115/5RP, 115/5RP
Hanging Knee Raises bw/20 x 3
*felt pretty good for not training in a while... life is really getting in the way of training, etc...
*i really liked the 50 rep idea... it was TOUGH
11/9/09
Leg Press 1plate/10, 2plates/20, 3plates/30, 4plates/40, 5plates/50
Lying Leg Curls 120/12, 120/12, 120/9-4-3 (straight set, 15 second rest)
Standing Calf Raises 175/20, 175/15, 115/5RP, 115/5RP
Hanging Knee Raises bw/20 x 3
*felt pretty good for not training in a while... life is really getting in the way of training, etc...
*i really liked the 50 rep idea... it was TOUGH
TheMilkMan
New member
Back/Bis
11/11/09
Pull Ups bw/8, bw/7, bw/6, bw/5
HS Hi-Low Rows 3plates/14-4-3 (15 seconds rest)
Kroc Rows 100's/24 (right hand), 25 (left hand)
Hang Cleans 95/8, 115/8, 135/8
HS Shrugs 3plates(each side)/15 x 3
Pinwheel Curls 50's/10, 60's/8
Cable Curls 110/10 x 2
*felt pretty good in the gym today, as always I wanted to deadlift, but I thought twice about it because I wasn't interested in hurting myself anymore
11/11/09
Pull Ups bw/8, bw/7, bw/6, bw/5
HS Hi-Low Rows 3plates/14-4-3 (15 seconds rest)
Kroc Rows 100's/24 (right hand), 25 (left hand)
Hang Cleans 95/8, 115/8, 135/8
HS Shrugs 3plates(each side)/15 x 3
Pinwheel Curls 50's/10, 60's/8
Cable Curls 110/10 x 2
*felt pretty good in the gym today, as always I wanted to deadlift, but I thought twice about it because I wasn't interested in hurting myself anymore
Dlove
Product of Test
Sorry to hear your still having issues with the back, that sucks it really sounds like a psiatic nerve. Does the pain run from your back through your hammy sometimes and maybe make your foot tingle or feel a little numb?
Your w/o's still look great and thanks for the tip's on the Arimidex etc....
Your w/o's still look great and thanks for the tip's on the Arimidex etc....
TheMilkMan
New member
I thought it was that too, but it seems like its just aching and stiff all the time... I'm going to have to just rest it a lot and hopefully it will rehab well. If not, then I don't know what I'm going to be doing going forward.
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TheMilkMan
New member
Bench Day
11/14/09
Incline DB Bench 85's/5, 105's/10
Mid Grip Floor Presses 185/5, 205/5, 225/5
JM Presses 115/10, 135/8, 145/6
Rope Pushdowns 110/20, 130/10, 60/25 (hard pause at bottom)
*felt pretty good today not not good enough to go heavy on the bench press... Next bench session will be as heavy as I can go.
11/14/09
Incline DB Bench 85's/5, 105's/10
Mid Grip Floor Presses 185/5, 205/5, 225/5
JM Presses 115/10, 135/8, 145/6
Rope Pushdowns 110/20, 130/10, 60/25 (hard pause at bottom)
*felt pretty good today not not good enough to go heavy on the bench press... Next bench session will be as heavy as I can go.
TheMilkMan
New member
Legs
11/16/2009
Leg Press 5plates/10, 6plates/10, 7plates/10, 9plates/8 widowmaker 5plates/20
Good Mornings 135/10, 185/8, 185/8
Seated Leg Curls 120/15, 12, 10
superset w/
Leg Extensions 150/15, 12, 12
Donkey Calf Raises 200/15 x 4
*short and sweet... was in and out of the gym in all of about 40 minutes...
*not feeling that good right now, kinda nauseous and really tired...
11/16/2009
Leg Press 5plates/10, 6plates/10, 7plates/10, 9plates/8 widowmaker 5plates/20
Good Mornings 135/10, 185/8, 185/8
Seated Leg Curls 120/15, 12, 10
superset w/
Leg Extensions 150/15, 12, 12
Donkey Calf Raises 200/15 x 4
*short and sweet... was in and out of the gym in all of about 40 minutes...
*not feeling that good right now, kinda nauseous and really tired...
leanbody
man on a mission
Nice workout Milky - you are doing a good job keeping up with the new job, etc.
TheMilkMan
New member
Last Weeks Training
Been swamped with work and I have been still trying to relax and enjoy other things in a life as well... With that being said, my training has lagged slightly... I'm still hitting it hard but with the utmost efficiency.
11/19/2009 - Back/Bis
Pull Ups bw/9-3-2
Supinated Grip Lat Pulls 225/10-3-3
HS Rows 115(each side)/14-4-3
Seated DB Bicep Curls 50's/9-3-2
HS Preacher Curls 70/11-4-3
*all the DC Style sets were done with a normal rep tempo and 15 seconds in between each subsequent set
11/21/2009 - Bench Day
Bench Press 285/1, 315/1, 335/1(missed b/c of tech), 225/7(tech work), 135/15(tech work)
DB Shoulder Press 70's/10-3-2
Smith CGBP w/2 boards 145/10, 165/10, 185/6 --> paused at bottom and exploded
One Arm Rope Pushdowns 50/15 x 2
11/23/2009 - Legs
Super Wide Box Squats 135/10, 165/10, 185/8
superset w/
Close Foot Leg Press 4plates/15 x 3
One Leg Stiff Leg DB Deads 40's/10 x 2
Seated Calf Raises 90/20 (slow) x 4
Ab Work
*in and out of the gym in all of about 30 minutes
So overall the week wasn't bad at all... I really would love to focus a little bit more on my training but life wouldn't allow it... Happy I could even train as much as I did.
Been swamped with work and I have been still trying to relax and enjoy other things in a life as well... With that being said, my training has lagged slightly... I'm still hitting it hard but with the utmost efficiency.
11/19/2009 - Back/Bis
Pull Ups bw/9-3-2
Supinated Grip Lat Pulls 225/10-3-3
HS Rows 115(each side)/14-4-3
Seated DB Bicep Curls 50's/9-3-2
HS Preacher Curls 70/11-4-3
*all the DC Style sets were done with a normal rep tempo and 15 seconds in between each subsequent set
11/21/2009 - Bench Day
Bench Press 285/1, 315/1, 335/1(missed b/c of tech), 225/7(tech work), 135/15(tech work)
DB Shoulder Press 70's/10-3-2
Smith CGBP w/2 boards 145/10, 165/10, 185/6 --> paused at bottom and exploded
One Arm Rope Pushdowns 50/15 x 2
11/23/2009 - Legs
Super Wide Box Squats 135/10, 165/10, 185/8
superset w/
Close Foot Leg Press 4plates/15 x 3
One Leg Stiff Leg DB Deads 40's/10 x 2
Seated Calf Raises 90/20 (slow) x 4
Ab Work
*in and out of the gym in all of about 30 minutes
So overall the week wasn't bad at all... I really would love to focus a little bit more on my training but life wouldn't allow it... Happy I could even train as much as I did.
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leanbody
man on a mission
Hey man - that's really awesome that you still have the intensity working full time! keep it up brother, iot's the best thing you can do for mental and physical health. And of course enjoy the holidays with your GF, you lucky dawg!
TheMilkMan
New member
Back/Bis
11/30/09... Yup, an entire week out of the gym.
Supinated Pull Ups bw/12, bw/10, bw/8
Lat Pull Downs 150/12, 180/10, 210/8
One Arm Rows 120's/10, 90's/15
Cable Hammer Curls 110/15 x 3
Reverse Bar Curls 70/12 x 3
*Felt pretty good... Again, in and out of the gym in 40 minutes or so...
11/30/09... Yup, an entire week out of the gym.
Supinated Pull Ups bw/12, bw/10, bw/8
Lat Pull Downs 150/12, 180/10, 210/8
One Arm Rows 120's/10, 90's/15
Cable Hammer Curls 110/15 x 3
Reverse Bar Curls 70/12 x 3
*Felt pretty good... Again, in and out of the gym in 40 minutes or so...
TheMilkMan
New member
Yeah man. Got some planning to do but as of now I'm thinking about starting something up in the beginning of 2010.
TheMilkMan
New member
Bench Press
12/5/2009
CGBP 225/5, 245/5, 265/4
Smith Machine CGBP w/bands 135/9, 155/7, 175/6
Rope Push Downs 100/15 x 2
Pull Ups bw/5 x 2
superset w/
Cable Rows 180/10 x 2
*Felt OK... Really surprised how much you can lose in a matter of a couple weeks... 4th Quarter has been pretty crazy for me thus far and unfortunately I haven't been able to spend any quality time in the gym...
*The bands that I used were shipping bands that are actually used to hold pallets of merchandise together when it gets loaded onto a truck. With that being said, I have no idea how much resistance they add.
12/5/2009
CGBP 225/5, 245/5, 265/4
Smith Machine CGBP w/bands 135/9, 155/7, 175/6
Rope Push Downs 100/15 x 2
Pull Ups bw/5 x 2
superset w/
Cable Rows 180/10 x 2
*Felt OK... Really surprised how much you can lose in a matter of a couple weeks... 4th Quarter has been pretty crazy for me thus far and unfortunately I haven't been able to spend any quality time in the gym...
*The bands that I used were shipping bands that are actually used to hold pallets of merchandise together when it gets loaded onto a truck. With that being said, I have no idea how much resistance they add.
TheMilkMan
New member
Legs
12/7/2009
Sumo Deads 225/8 x 3
Squats 185/8, 225/8 x 2
Seated Shoulder Press 135/10, 150/8, 170/8
Barbell Curls 70/10, 90/10, 110/8
*Felt pretty good, back held up very well...
*I have been reading Massive's Log and it got me motivated to just hit 4 compounds and get the fuck out of the gym... It worked a whole lot better than I would have thought.
12/7/2009
Sumo Deads 225/8 x 3
Squats 185/8, 225/8 x 2
Seated Shoulder Press 135/10, 150/8, 170/8
Barbell Curls 70/10, 90/10, 110/8
*Felt pretty good, back held up very well...
*I have been reading Massive's Log and it got me motivated to just hit 4 compounds and get the fuck out of the gym... It worked a whole lot better than I would have thought.
TheMilkMan
New member
Back/Abs/Biceps
12/9/2009
Pull Ups bw/5 x 4 (supinated close grip)
HS Rows 135(each side)/12, 135/10, 160/8
High Cable Rows 150/10, 165/10, 180/10
Seated DB Cleans 30's/10 x 2
Various Bicep and Ab Work (3 sets of each)
*Felt pretty good. Came into the training a little low energy but mid way though I felt pretty good.
12/9/2009
Pull Ups bw/5 x 4 (supinated close grip)
HS Rows 135(each side)/12, 135/10, 160/8
High Cable Rows 150/10, 165/10, 180/10
Seated DB Cleans 30's/10 x 2
Various Bicep and Ab Work (3 sets of each)
*Felt pretty good. Came into the training a little low energy but mid way though I felt pretty good.
TheMilkMan
New member
Bench Press
12/11/2009
CG Bench Press 225/5, 255/2, 275/4, 185/12
Rack Press w/ bands 185/7, 185/7, 135/10
HS Shoulder Press 70(each side)/12, 70/11
Lying One Arm DB Extensions 25's/10 x 2, 25's/failure
*Felt good... Looking forward to getting on again.
A little something I rigged up today...
12/11/2009
CG Bench Press 225/5, 255/2, 275/4, 185/12
Rack Press w/ bands 185/7, 185/7, 135/10
HS Shoulder Press 70(each side)/12, 70/11
Lying One Arm DB Extensions 25's/10 x 2, 25's/failure
*Felt good... Looking forward to getting on again.
A little something I rigged up today...
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