TheMilkMan's Quest for 1750

[TheMilkMan]

ME Upper Body

Close Grip Decline Bench Press 265/3, 295/3, 315/1.8
DB Floor Extensions 35's/12, 40's/9, 40's/6
Overhead Cable Extensions 70/15, 80/11
DB Side Raises 30's/20, 35's/15, 35's/15
Hi-Lo Underhand HS Rows 70/15, 115/8, 115/8, 90/11
Reverse Curls 70/15 x 3

*the CG Decline 295/3 was EASY whereas last week it was hard... 315 just needed the slightest bit of lockout help
*felt pretty good training with heavier weight

 

[TheMilkMan]

"ME" Lower Body

Leg Press 5plates/15, 6plates/15, 7plates/15
Sumo Deadlifts 225/10, 225/10, 225/10
Glute-Ham Raises bw/6 x 2
"FLEX Leverage" Lat Pull Downs 115/12, 140/12, 165/8, 190/5
45 Degree Hyper-extensions bw/10 x 3
superset w/
Roman Chair Knee Raises bw/20 x 3

*used different stance width on the Sumo's because I wanted to test out what felt best... got nothing too much out of it
*pushed pretty hard out of the bottom on the glute-ham raise because I still suck at these
*really like the "FLEX Leverage" Lat Pull because it doesn't allow for any swaying at all

 

[TheMilkMan]

DE Upper Body

DE Bench Press 185-225(5lb increments)/3 x 9, 135/10*as fast as possible
HS Incline Press 90(each side)/12, 115/10, 135/7
JM Presses 90/10, 110/10, 110/10
FLEX Leverage Lat Pull 140/12, 160/11, 180/8
One Arm Rows 60/10, 100/10, 150/10
Hammer Curls 50's/10, 60's/9, 70's/7

*felt pretty good today... the bar speed may have slowed a little bit too much on my 220 and 225 sets on bench, but not enough to have a cause for concern

*Used E911 by LG Sciences and I must say it was pretty decent for a pre-workout boost. I definitely felt the caffeine and whatever else was in it kick in quickly. The only problem was that it rotted the shit out of my gum (it uses a sub lingual delivery system)

 

[Biggin]

Hows the back Milk??

 

[TheMilkMan]

Hows the back Milk??

It's definitely getting better. I'm really happy that I decided to take some time off from heavy squatting and heavy deadlifting because it has paid off. I'm not planning on going heavy again until it's been 100% for a while to make sure I'm good to go.

 

[TheMilkMan]

DE Lower Body

DE Box Squats 185-225(5lb increments)/2 x 9... took enough rest to change the weight... last set was 225 for 5
SLDL 185/10, 235/10 x 2
Reverse Hypers bw/10 x 2, bw/12
Standing Calf Presses 275/15, 275/15, 135/7(DC)
Decline Ab Crunches bw/20, bw/15 x 2
Abdominal Twists on Bench bw/20 x 2

*felt good and had no pain in my lower back...
*I really love the idea of Dynamic Effort training, it really makes things hard/fun.

 

[TheMilkMan]

ME Bench Press

CG Decline Bench Press 225/3, 275/3, 325/1.5
Dips bw/12, bw/12, bw/10
Cable Skull Crushers 80/20, 100/12, 120/8
Seated DB Curls 45's/8, 55's/9
Preacher Curls 65/12, 85/8

*Ran through this workout in all of about 40 minutes... had the morning off because I had a meeting in the city so it wasn't my normal training time.
*I should have spent more time benching and a little less time with accessory work, reason being I didn't feel warmed up enough before I hit my heavy set.

 

[TheMilkMan]

"ME" Lower Body

Good Mornings 135/8, 155/6, 175/5, 185/5, 205/4
Leg Press 3p/20, 4p/20, 5p/20, 6p/20
Lying Leg Curls 100/15, 100/12
superset w/
Leg Extensions 110/15, 110/12
Seated Calf Press 115/20, 115/20, 115/20, 70/6(DC Style)
Hang Cleans 95/10, 115/10, 135/10

*I felt really good doing the good mornings and I think I'm going to incorporate them more often. Could have went heavier, but I chose not to.
*Did some hang cleans for GPP Work... It was awesome.

 

[leanbody]

Nice work on the good mornings, dude - you should have a hella strong lower back!

 

[TheMilkMan]

Nice work on the good mornings, dude - you should have a hella strong lower back!

I like to think that my lower back is pretty strong. I have always had a strong deadlift and a strong back lifts.

 

[TheMilkMan]

Upper Body Hypertrophy

Incline DB Press 70's/8, 90's/5, 105's/11
HS Shoulder Press 45(each side)/12, 70/10, 90/5, 90/13
Dips bw/15 x 3
Rope Pushdowns 100/15 x 3
Barbell Rows 185/12 x 3
Lat Pull Downs 165/15, 165/13
Barbell Curls 70/15, 70/15
Farmer Walk DB Shrugs 100's/~200ft x 2

*Longest training session I've had in a while. It was as long as it was because I felt good and I wanted to really get a good overall upper body pump.
*Need to incorporate a little bit more DB work because I felt myself a little more unstable than I would have liked...

 

[leanbody]

Ronkin work on the Inclines dude! is that at a 45 or less? I hit 95 on the flat bench yesterday for the first time in months at Golds in Venice. That place has great energy - i always get about 10-20lbs more when i work out there - Hahaha

How are you feeling about this program? are you still hitting a lot of PR's? you gettin bigger? is your weight constant or going up/down? Nice work - considering you're a fukkin workin stiff now...;-)

 

[TheMilkMan]

Ronkin work on the Inclines dude! is that at a 45 or less? I hit 95 on the flat bench yesterday for the first time in months at Golds in Venice. That place has great energy - i always get about 10-20lbs more when i work out there - Hahaha

How are you feeling about this program? are you still hitting a lot of PR's? you gettin bigger? is your weight constant or going up/down? Nice work - considering you're a fukkin workin stiff now...;-)

A little less than 45 degrees, but none of this first pin on the incline bench crap and calling that incline.

I'd assume Golds in Venice must be awesome... You must just feel like you have to lift heavy when you're there.

Right now the program in almost exactly Westside Barbell, but with a rehabbing twist. I can't go heavy with certain movements because I'm trying to get healthy again. I really like the program though, it's pretty awesome for the most part. I'm really only looking for PR's on chest pressing motions and good mornings, so I haven't hit as many as previously. The weight is staying pretty consistent in the mid-240's (weighing in at the gym with sneakers on), so I'm pretty happy about that. The reason I weigh in at the gym is because it seems like it's just the best time of the day to do it. I walk past a scale, so why not. I'm going to weigh in tomorrow morning at home for a reference point.

Working isn't all that bad IMO. It makes me value my fee time WAY more.

 

[beastx]

good work but time to move some grown-ass men weight!!
TB

 

[TheMilkMan]

good work but time to move some grown-ass men weight!!
TB

One day I'll get there lol. But for now, what I'm doing is about all my body can take... When I get back on the synthetics things may change a little bit.

 

[Dlove]

supplementation .

See Lean somebdy else uses that word it's not just a dlove made up word in my vocab, lol.

Congrats for working arund this back injury Milky. You will back in full steam in no time.

Oh, I too will still be shooting for my 600 pull at monsters of bench. So to answer your ? if I got into running or biking, HELLZ NO, Heavy weight till I die.

BTW-your jets are looking beastly with this rookie Sanchez behind the gun. Should be an interesting season.

I'M going to lay out a program similiar to the one I was on and would like your take on it. Ill post it when I make a new journal this week.

How's the misses? Tough juggling a relationship, this site and now that you a working man huh? Peace

 

[TheMilkMan]

Lower Body Hypertrophy and ME Upper Body

Box Squats 185/5, 205/5, 225/12
Leg Extensions 110/20, 110/20, 110/20
super set w/
Seated Leg Curls 120/20, 135/20, 135/20
Reverse Hypers bw/failure x 3
Standing Calf Raises 195/25, 195/25, 195/20
Power Cleans 135/10 x 2

*felt good... I have been doing Leg Extensions as "prehab" exercise because my knees have been kinda creaky and I want to make sure that I'm keeping all my ligaments strong.


Close Grip Incline 225/3, 240/3, 265/1
Flat DB Bench 75's/10, 85's/10, 95's/7
Machine Dips 180/20, 210/15, 255(stack)/15
Rope Pushdowns 100/15 x 2
DB Hammer Curls 45's/10, 55's/10, 60's/8
One Arm DB Preacher 30/12 x 2

*felt good, flew through this session... took all of about 40 minutes and most of the time was spent on the Incline Bench. I didn't hit back because I was strapped for time.

**I'm thinking about throwing in a day for Back specifically here and there, but as of now, I'm just going to stick to the upper body/lower body split.

 

[TheMilkMan]

ME Lower Body/Upper Back Hypertrophy

Good Mornings 185/5, 205/5, 225/5, 245/5
Lying Leg Curls 80/20, 90/20, 90/15
Lat Pull Downs 165/15, 180/12, 195/8
One Arm DB Rows 100's/12, 100's/15

*Felt really good.

I think the new split during the "getting the back healthy again" phase is going to be:

Day 1: ME Lower Body/Upper Back Hypertrophy
Day 2: ME Shoulders/DE Bench/Chest Hypertrophy
Day 3: ME Lower Back/Lower Body Hypertrophy
Day 4: ME Bench/Shoulder Hypertrophy

 

[TheMilkMan]

ME Shoulders/DE Bench/Chest Hypertrophy

Seated Military Press 165/5, 180/5, 195/3
Side DB Raises 35's/15, 40's/12, 45's/10
HS Incline Press 90/15, 100/12, 100/9
Dips bw/12, bw/12, bw/10
Cable Skull Crushers 100/12 x 3

*Felt pretty good considering my work schedule has been all screwed up lately... I have to do what's right for my "business" which sometimes includes being into work at 4am, so I can take care of work before anyone else gets in.

 

[leanbody]

Seated Military Press 165/5, 180/5, 195/3
Side DB Raises 35's/15, 40's/12, 45's/10
HS Incline Press 90/15, 100/12, 100/9
Dips bw/12, bw/12, bw/10
Cable Skull Crushers 100/12 x 3

*Felt pretty good considering my work schedule has been all screwed up lately... I have to do what's right for my "business" which sometimes includes being into work at 4am, so I can take care of work before anyone else gets in.

Looks good - are you easing off on the lower back exercises to give your back a achance to recover or going for light weight?
I am debating giving my upper body a vacation or just going super light while I have this tennis elbow.
You worked out after work I hope - not at 4 am....