2 A Day Workout

[Big+Mike+23]

Wednesday 6 2007
Man I am a couple of day last with log in on my arm workout. I write my workouts in these logs for someone else to use to. The workouts work like a charm. Well check this one out.

My first workout of the day; sometimes if the time is there I will go to the gym 2 times a day. Remember I'm working in Iraq with my average work is 12 - 14 hours 7 days a week. Now that's a workout of your azz!! Back to the 1st workout which was dips and abs. I love dips & abs it's almost like dips and chips. They go good together try it. I love dips because they cover a lot of the upper body. Lean forward while you are doing dips you will hit more chest, tri's, and traps are in there to. Stay straight up and down you will hit more back.

I started off with on the dip bars or machine. If you need the assist to you use it. If you follow this workout you want need it long. You be doing weighted dip. I have trained a lot of people with this workout here. Me, myself, I like doing DIPS everyday!!

To get started 1st;

DIP MACHINE 5 SETS 20 REPS
WEIGHT DIP ON SEATED DIP MACHINE 5 SETS REPS UNTIL FAILURE EACH SET AND WEIGHT.

*USED THE ASSIST IF YOU HAVE TO. IF YOU CAN'T MAKE IT TO 20 REPS DON'T TRIP OUT. DO AS MANY AS YOU CAN AND THAT WILL BE YOUR MAGIC NUMBER. EVERY WEEK PUSH YOURSELF UP 1 - 3 REPS OVER YOUR MAGIC NUMBER. DOING DIPS HELP YOU OUT A LOT. MAKE THAT OLD BENCH PRESS GO UP.

Next I do Abs. I?m not big on doing abs but its something that has to be done. Besides, when you get your six pack on its all work it. My work of abs change every week, so for this week this is what I?m doing;

CRUNCHES TO FRONT 3 SETS TO FAILURE
CRUNCHES TO SIDE 3 SET TO FAILURE
LEG RAISE 3 SETS TO FAILURE

THAT?S MY LUNCH WORKOUT.

NOW FOR THE AFTER FOR THE AFTERNOON WORKKOUT

Big back, I love working back. I started off my workout with;

T-BAR ROWS 5 SETS 0F 10 ? 12 REPS W/ WARM UP SET 0F 2O REPS
ROWS CHANGING MY GRIP ON EACH SET 9 SETS OF 10 -12 REPS
LAT PULL DOWN WIDE GRIP 5 SETS OF 10 - 12 REPS
LAT PULL DOWN CLOSE GRIP 5 SETS OF 10 ? 12 REPS

Every week I do a different back workout that was for this week. LETS GET IT!!!

[Big+Mike+23]

LIFT HEAVY OR STAY AT HOME THIS WEEK!!!
Back in the gym to today for legs.
This week is my heavy week. I lift as much weight I can with use proper the form. For legs today I will started off with;
SQUATS 4 SETS OF 6 - 10 REPS
LEGS PRESS 4 SETS OF 6 - 10 REPS
V-SQUAT MACHINE 4 SETS OF 6 - 10 REPS
3/4 DEADLIFT 3 SETS OF 10 REPS
LAYING DOWN LEG CURLS 4 SETS OF 6 - 10 REPS
SEATED LEG CURLS 4 SETS OF 6 -10 REPS
STANDING CALVE RAISERS 4 SETS OF 10 REPS
SEATED CALVE RAISERS 4 SETS OF 10 REPS
CALVES ON LEG PRESS MACHINE 4 SETS OF 10 REPS

LETS GET BIG!!!

[Big+Mike+23]

I need to try to keep up my workout log, I have been busy. I need to put in more on log and in the gym.

[Big+Mike+23]

It's big boy week for me. Everything heavy, but with Proper Form!!! I got what I call the to heavy test..... if you are working on chest and your shoulders and tri's are feel everything and your spotter is pick the weight up off you on the 1st rep do not try another rep. You all are workin chest not you are workin chest because you are on the bench and your spotter is doing bend over rolls for back. TO HEAVY PLAYERZ & PLAYYETZ!!! Injury free is the key. You can't workout hurt.
I am workin out on the upper part of my chest this week.

INCLINES PRESS BARBELL 5 SETS OF 6-10 REPS
INCLINES DUMBBELL PRESS 5 SETS OF 6-10 REPS
INCLINES DUMBBELL FLIES 5 SETS OF 6-10 REPS
HAMMER MACHINE FOR CHEST 5 SETS OF 6-10 REPS
AND SOME GOOD OLD PUSH-UPS 4 SETS OF UNTIL FAILURE

I need to log in a arm workout!! This week for sure.