Mikhail's Journal - fitness mags and beyond

[md3sign]

November 5, 2009 - Thursday - Chest

Total time: 100 minutes

BB Bench Press
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
235 x 3
185 x 10
185 x 7

Planche Wall Holds
3

Pseudo Planche Pushups
5
5
5
5

Cable Flys #Plates
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10

Incline Cable Flys #Plates
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10

HS Wide Chest Press Machine
90 x 5
140 x 5
180 x 5
230 x 10
250 x 11
270 x 8
290 x 6
320 x 5

Clapping Pushups
20
16
15

Fun ass workout today. I had a bit less energy than usual, but that's ok, I think I just need to up my calories. BB bench is going up nicely and I set a 3 rep PR on it Pseudo planche pushups are getting easier. I'm also going to do some clapping pushups as finishers. They're fun and make me feel like a hardass!

I think I need to deload a bit. Coincidentally I'm going to L.A. for almost a week. Hopefully the hotel has a fitness area so I can at least do something, but regardless I'm going to be taking a bit of a break which will be a good rest period considering I haven't had more than 2 consecutive days for about 3 months now.

[arozer]

I'm actually doing this workout with you.
I'm starting from day 1 and I'm on day 3 right now.

My weights are pretty similar to yours, when you first started. I'm hoping to gain strentgh with you, as you did.
I've been working out for about a year now.

I still gotta take 'before pics' though, but I'll do that this weekend.

Btw, great progress bro. Keep it up.

[md3sign]

Cool man, good luck! What really motivates me though is the before/after pics, keeping a spreadsheet of PRs, and trying to break something every workout. If you can see quantitative progress in a short period of time it really pumps you up. Keep me posted!

[andrewm86]

Originally Posted by arozer

I'm actually doing this workout with you.
I'm starting from day 1 and I'm on day 3 right now.

My weights are pretty similar to yours, when you first started. I'm hoping to gain strentgh with you, as you did.
I've been working out for about a year now.

I still gotta take 'before pics' though, but I'll do that this weekend.

Btw, great progress bro. Keep it up.

You've gotta remember that he started after a long break so he's regaining strength instead of putting on more weight for the first time. It'll be hard to match the progress.

[md3sign]

True, part of it is muscle memory. However, note that all the red is PR setting, meaning I'm stronger than ever so I'm not matching my previous strength - I'm going beyond it. The reason I love this routine so much is because it gives me a lot of flexibility to try new exercises while keeping the same overall breakdown, which means I never get bored.

[md3sign]

Took yesterday off (had evening plans) so my last workout for the week got pushed back a day.

November 7, 2009 - Saturday - Lower (Hamstring Dominant)

Total time: 100 minutes

Cardio #Laps
1x walk, 10x run, 1x walk
Total: 1.2 miles
Mile time: 6:29

Deadlifts
45 x 5
135 x 3
185 x 2
225 x 2
275 x 2
315 x 8
335 x 1
345 x 1
355 x 1
365 x 1

Decline Situps (15) Full ROM
BW x 50
BW x 40
BW x 30

HS Hack Squat Machine Calf Raises
150 x 10
200 x 10
240 x 15
260 x 10
290 x 10
310 x 8
330 x 8
350 x 5

Cable Crunches #Plates
14 x 10
16 x 10
17 x 10
18 x 10
19 x 10

Good workout today. I ran the mile a whole second faster than last time lol. I could have shaved off a few more but wasn't able to sprint the last lap like I wanted; felt like I was going to puke. I'm sure being partially hung over and scarfing down a pizza pre-workout had nothing to do with it

On deadlifts I wanted to try something different and see how many times I could rep 315. My PR is 320 x 8, so I'm almost there! Setting a deadlift PR will be pretty huge for me. I finished off with some singles to see how high I could get. Calf raises continue to go up and I managed 50 full ROM decline situps. I need to start doing something else for my hamstrings specifically but I'm not really liking lunges. Maybe I'll get on a curl machine.

[md3sign]

November 9, 2009 - Monday - Bis/Tris/Shoulders

Total time: 115 minutes

Chin Ups
BW x 5
+25 x 13
+45 x 8
+55 x 6
+70 x 3
+80 x 2
+90 x 2
BW x 18

Dips
BW x 5
+45 x 18
+70 x 11
+90 x 8
+115 x 5
+125 x 4
+135 x 3
BW x 28
BW x 22

Standing BB Curls
65 x 10
85 x 10
95 x 10
105 x 6
110 x 4

Seated DB Shoulder Press
50s x 10
60s x 10
65s x 8
70s x 5

Narrow Grip Pullups
BW x 10

Good workout today. I set a PR on chins and actually matched quite a few others. I'm getting closer and closer to breaking some serious ones. I do feel like I'm slowing down just a tad. I'm going to L.A. tomorrow and will be lifting light for almost a week, so that should be a nice de-load period and by next Monday I'll be fully rested and ready for another few months of sick gains

The narrow grip pullups at the end were with thumbs out ... I'm going to start doing clapping pullups for kicks

[md3sign]

Well I'm back from LA, good to see my place hasn't burned down yet So many burgers, pizza, and good looking girls! Alas, time to get back to the real world ...

[baco_bacon]

Nice, nice did you work out in LA?

[md3sign]

No, not at all. I ate burgers, pizza, and drank alcohol pretty much the whole time. It was awesome Actually I packed about 40 various protein bars as snacks so it wasn't a complete wash, but still - pretty bad diet and no exercise. I needed the week off though!

[baco_bacon]

Originally Posted by md3sign

No, not at all. I ate burgers, pizza, and drank alcohol pretty much the whole time. It was awesome Actually I packed about 40 various protein bars as snacks so it wasn't a complete wash, but still - pretty bad diet and no exercise. I needed the week off though!

haha! nice :] yes, you certainly did deserve a week off! Can't wait to see you hit it hard soon

[md3sign]

I'll post yesterday's workout later, but it was my first day back at the gym. I was only able to squeeze in 45 minutes before the place closed as it was a crazy day back at work, but I definitely lost some strength in only a week. I guess that's to be expected though. I'm still looking forward to breaking some PRs this week

[md3sign]

Yesterday's workout:

November 16, 2009 - Monday - Bis/Tris/Shoulders

Total time: 45 minutes

Chin Ups
BW x 10
+25 x 13
+45 x 6
BW x 10

Dips
BW x 10
+45 x 15
+70 x 10
BW x 27

BB Curls
65 x 10
85 x 10
95 x 10

Seated DB Shoulder Press
50s x 10
55s x 10
60s x 8

Short workout cause I got to the gym 45 minutes before it closed. It was pretty intense. Didn't set any PRs - first day back after a week of pizza & beer was rough, but I'm back in it now. I'm glad I took some time off to relax

[md3sign]

November 17, 2009 - Tuesday - Lower (Quad Dominant)

Total time: 80 minutes

Cardio (mile around the track)
Mile time: 6:18

BB Squats
45 x 5
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
135 x 20

Decline Situps (15)
BW x 50
BW x 25

Hanging Extended Leg Raises
+15 x 15
+15 x 14

HS Hack Squat Machine Calf Raises
150 x 10
200 x 10
240 x 10
290 x 10
310 x 8
330 x 8
350 x 7

Great workout for my second day back. I sped up my mile by 11 seconds from last time, can't wait til I get it under 6 minutes I've never been able to run it that fast. Nothing too exciting on the other exercises, but I'm working my way up!

[md3sign]

This has nothing to do with bodybuilding, but it's what I've been doing for the past week

[md3sign]

Yesterday's workout:

November 18, 2009 - Wednesday - Back

Total time: 100 minutes

Wide Grip Pullups
BW x 17
+25 x 9
+45 x 6
+55 x 5
BW x 12
BW x 10

Cable Rows #Plates
20 x 10
24 x 10
26 x 10
28 x 10
30 x 8
32 x 6

Standing BB Curls
65 x 10

Bent Over BB Rows
65 x 10
85 x 10
115 x 10
135 x 10

HS Preacher Curl Machine
45 x 10
70 x 10
80 x 9
90 x 6

1 Arm DB Rows
60s x 10
70s x 10
80s x 10

Good workout, getting back into the groove. Set a couple PRs on the pullups and trying to mix it up with the other exercises. I need to read up on my BB row form though as I see it becoming a staple exercise for me. I prefer DB rows but I can already rep the 100s 10x so it's a little pointless now outside of volume.

[md3sign]

November 19, 2009 - Thursday - Chest

Total time: 100 minutes

Clapping Pushups
23
12

DB Flat Bench Press
60s x 10
65s x 10
70s x 10
75s x 10
80s x 9
85s x 5

HS Wide Chest Press Machine
140 x 10
180 x 10
230 x 10
250 x 12
270 x 9
290 x 7
320 x 5

wall Planche Knuckle Pushups
5
5
5
5

Cable Flys #Plates
5 x 10
5.5 x 10
5.5 x 10
5.5 x 10
5.5 x 10
5.5 x 10
5.5 x 10
5.5 x 10
5.5 x 10
6 x 10
5 x 10

Great workout today. It's been a while since I did DB flat bench but I'm back at it. Switching it up between DB and BB on a monthly basis seems to work out well. I'll migrate to BB permanently once I hit 100s x 10 ... but that's going to be a little while.

[md3sign]

Forgot to post Friday's workout:

November 20, 2009 - Friday - Lower (Hamstring Dominant)

Total time: 95 minutes

Cardio - laps, 1 mile
6:18

Deadlifts
45 x 5
135 x 3
185 x 2
225 x 2
275 x 2
315 x 9

Decline Situps, 15 Degrees, Full ROM
BW x 60

Hanging Extended Leg Raises
+15 x 12
+15 x 12
+15 x 12
+15 x 12

HS Hack Squat Machine Calf Raises
150 x 10
200 x 10
240 x 10
290 x 10
330 x 9
350 x 8

BB Lunges
95 x 5/5
135 x 10/10
155 x 5/5
165 x 5/5

Great workout, I set my first deadlift PR in over a year! I still had some steam left and probably could have gotten 315 x 10, but my form was getting a little questionable on the 9th rep. I did manage 60 full ROM decline situps at 15 degrees ... and it burned. I'm hoping to be able to do 100 soon; after a while it becomes mental. BB lunges were fun and I'm going to be doing them again.

[md3sign]

Getting a little behind here. Monday's workout:

November 23, 2009 - Monday - Bis/Tris/Shoulders

Total time: 95 minutes

Chin Ups
BW x 5
+25 x 5
+45 x 5
+70 x 5
+80 x 4
+90 x 2
BW x 20

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 7
+135 x 4
BW x 30

Standing BB Curls
65 x 10
85 x 10
95 x 10
105 x 7
115 x 5

Seated DB Shoulder Press
50s x 10
60s x 10
65s x 10
70s x 6

SICK workout. Set a chin up and dip PR. Set my first BB curl PR this year. I will rep the big wheels before the year is over. Also matched some PRs, one of which was on shoulder presses. I'm going to switch gears a little and work with higher weights/lower reps for a while as it's helping me progress more.

[md3sign]

Took yesterday (Tuesday) off, had plans, so my workouts are pushed back a day this week.

[md3sign]

November 25, 2009 - Wednesday - Lower (Quad Dominant)

Total time: 30 minutes

Cardio - Laps, 1 Mile
Mile time: 6:16

BB Squats
45 x 5
135 x 5
185 x 5
225 x 5

Decline Situps (15), Full ROM
BW x 65

My gym closed half an hour after I started for Thanksgiving which sucked. Fortunately my friend's gym is open tomorrow and he has some leftover guest passes, so I'm gonna hit that up I managed to shave off a couple seconds on my mile, but man it's hard. I'm seriously going to celebrate once I break a 6 minute mile, but that's going to take a while.

65 full ROM decline situps is tough and an ab workout all in its own. I like it though and I want to get to 100, bad. Around 20 reps I start feeling it, at 30 it starts hurting, and past 40 it's all mental.

[baco_bacon]

INCREDIBLE chinups and dips man!

[md3sign]

Thanks man, I'm looking forward to repping 3 plates on chin ups. Dips are going to become problematic eventually. My gym only has 45lb plates and I can't really strap on more than 3 plates; there just isn't enough room between my legs. It'll be a while before I get to +135 x 10 though, so no worries yet.

[md3sign]

November 26, 2009 - Thursday - Back

Total time: 75 minutes

Wide Grip Pullups
BW x 17
BW x 12
BW x 10
BW x 10

1 Arm DB Rows
60s x 10
80s x 10
90s x 10
100s x 10
110s x 6

Seated Cable Row Machine #Plates, different machine
10 x 10
12 x 10
13 x 10
14 x 10
15 x 10
16 x 8

Standing BB Curls
45 x 5
65 x 5
85 x 5
95 x 10
105 x 6

Good workout. I had to go to my friend's gym today because mine was closed and was I limited on time again. This one has DBs that go up to 110lbs so I had to try them out for DB rows. It was tough holding onto them, but that's what grip work is for, right? It was a little earlier in the day and I don't think I had as much energy as I normally do.

[md3sign]

November 27, 2009 - Friday - Chest

Total time: 100 minutes

Flat DB Bench Press
60s x 5
65s x 5
70s x 5
75s x 5
80s x 5
85s x 10
90s x 8
95s x 6

Cable Flys #Plates
5 x 10
5 x 10
5.5 x 10
5.5 x 10
6 x 10
6 x 10
6 x 10

HS Wide Chest Press Machine
90 x 5
140 x 5
180 x 10
230 x 10
270 x 7

Fly Machine
110 x 10
130 x 10
150 x 10
170 x 10
190 x 7

Clapping Pushups
22
17
20
17

Wall Planche Knuckle Pushups
5
5
5
5
5

Solid workout today; set a couple more PRs on DB bench presses. Repped the 95s for the first time. I'm ready for the 100s next session! Clapping pushups are really good finishers it seems since they're very explosive and I can't do more than 20 back to back. Also started using the fly machine for variety. Surprisingly it feels pretty good. Not sure what the next step for my planche pushups should be though. I guess I can try balancing myself, maybe I'll get someone to slightly hold my feet.

[md3sign]

November 28, 2009 - Saturday - Lower (Hamstring Dominant)

Total time: 90 minutes

Cardio (running outside)
1-1.5 miles

Deadlifts
45 x 3
135 x 3
185 x 2
225 x 2
275 x 2
315 x 3
335 x 3
355 x 3
315 x 8

Decline Situps (15) Full ROM
BW x 70

HS Hack Squat Machine Calf Raises
150 x 10
200 x 10
240 x 10
290 x 10
330 x 10

BB Lunges
95 x 5/5
135 x 5/5
155 x 5/5

Hanging Extended Leg Raises
+15 x 10
+15 x 10
+15 x 10

Good workout. Put in a solid amount of volume on the deadlifts. I might do triples for a while to get myself to the higher weights. I also (barely) managed to squeeze out 70 decline situps. It's not so much strength building, but it's great for endurance and I think it's helping my mile time (as well as other exercises) a lot. Weather was nice so I decided to run outside.

[baco_bacon]

Very, very solid deadlifts mate strong volume, I'd never be able to do that many!


Also, do you drop the deadlift and begin from the ground every rep, or just touch the floor with it?

[md3sign]

I don't bounce if that's what you're asking. I don't completely let go of the weight, but there's no tension either; that is, the weight is completely deloaded for each rep.

You'd be surprised at the deadlift volume you can, but then again you really don't need to do much and most of the burnout on deadlifts is via CNS anyway, not volume.

[md3sign]

November 30, 2009 - Monday - Bis/Tris/Shoulders

Total time: 95 minutes

Chin Ups
BW x 5
+25 x 3
+45 x 3
+70 x 6
+90 x 3
+45 x 9
BW x 18
BW x 15
BW x 14

Dips
BW x 5
+45 x 3
+70 x 3
+90 x 3
+115 x 8
+135 x 5
+45 x 17
BW x 25
BW x 15

Standing BB Curls
65 x 5
85 x 5
95 x 10
105 x 8
115 x 4

Seated DB Shoulder Press
50s x 5
60s x 5
65s x 10
70s x 7

SICK. ASS. WORKOUT. I can't think of a better way to end the month than setting a PR on every exercise. And I finally set a PR for seated DB shoulder presses. I had a lot more energy this week as well and squeezed in a lot more volume than I did last week, but within the same time frame.

Weigh-in and photos tomorrow. I put on some weight, gained a ton of strength, and looking/feeling better than ever

[md3sign]

December 1, 2009 - Tuesday - Lower (Quad Dominant)

Total time: 80 minutes

Cardio - Mile Run on Track
Mile time: 6:18

BB Squats
45 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5
265 x 5
135 x 20

BW Calf Raises
50
40
40
40
Total: 170

Ab Crunch Machine (new)
90 x 10
110 x 10
120 x 10
130 x 10
140 x 6
130 x 10
120 x 10
120 x 10

Decent workout. I had a sore throat and didn't feel 100% today, but still felt good enough to work out. I feel better now. Did good on squats though ... 265 x 5 was a good accomplishment - I haven't lifted that much in almost 2 years. It's still going to be a while before I break any squat records (my 5RM is 295), but I'll get there. Tried out the ab crunch machine and it's a nice change. I'm going to give decline situps with dumbells on the chest another shot.