Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

Lol at the commen about front squats! Nice work today. Throwing in some bench at the end really tax your whole body.

Yeah, I was spent after that one...

Strong front squats.

Sucks about working weekends. Rare for me....

Tryin', bro. Hopefully, I'll be done with the weekend work soon.

Glad to see you still working hard, inclement weather and all. Hope the storm didn't rile you up too much! I'm trying to be active around here again. We'll see how this works.

Nah, we were lucky in our parts as far as the storm goes; still working on keeping things together at work and not weighing 300 lbs.

Damn fine leg day sir!! awesome work MH!

Legs are holding steady during the period of disrupted workouts (thankfully...)

Lulz. You're not missing much this week. Deload began today. Sigh. I know, I know.

Good, strong work continues in your dungeon brother. Well done my friend.

Figures... Well, at least you earned your deload; far more than I can say for myself!

Glad you are back some solid sets in there.

Still fighting the good fight, Boom

My motivation has been a little off. I need a deload, but I'm not going to do it before the Dagger log in my signature ends. I'm really thinking about doing my first structured program ever. I have been checking out the programs on here. DTP or Hellraiser training might be strong possiblilites. I've dabbled with DTP a little before, but never followed it. I about get sick everytime that I do DtP though.

Okay, I'll touch base with you once I'm truly back to the journals and see where your main journal is located.

That's an incredible amount of work. How long did all that take?

I took advantage of a rare moment where I could really get some work done that week - it probably ran a little over an hour and a half.

It's good to see another MHL workout!

Regarding the DB clean and press, is that a "hang clean" where the weight is hanging by your side or are you resetting the weight on the floor with each rep?

Thanks, man!

Each rep is from the floor for the DB C&Ps.

Great workout MH, killed it!!

A bodybuilder still lives underneath the fat suit!

Have to admire anyone who is almost lifting their own bodyweight with standing OHP's. Punishing yourself with that full body workout MHL!

It's been most efficient to hit the major movements during the periods that I have limited training time

Good job getting it in there, MH.

There are a lot of things that count, but getting in there is what counts the most.

Have a great holiday MH!

Working on it. Just ordered a massive pork shoulder from the local butcher, so it's off to a good start!

[mharrislove]

Hams and Back

Escape from reason

First workout following the split routine/periodization protocol in a while...



warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 12

HAMS

Sumo deads (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact (wide), very high tension
135 - 235 x 5
225 - 325 x 5
315 - 415 x 5
315 - 415 x 5
365 - 465 x 3 --- banded PR

That last set was oh so wrong as far as the plan goes, but it felt oh so right...


Gym Experiment: Back squats - (learning the low bar variant)
bar x 5
135 x 5
225 x 5
315 x 5

The numbers are deceiving here. The plan was to stay moderate with the load/volume, but I was afraid that everything would feel like a sh!t load of weight. Instead, I felt very, very solid despite the time away from the low bar experiment. This bodes well, for future training sessions once I get my consistency back.


Glute-ham machine (stack weight)
50 x 10
60 x 10
60 x 10

Did these since the leg curl machines were all taken.


Standing leg curls (stack weight)
70 x 10
80 x 10
80 x 10



Standard deads --> Bentover BB rows (all done with a dead stop for each rep)
----------- using red bands, 2 points of contact (standard width), high tension
185 - 275 x 5
185 - 275 x 5
185 - 275 x 5


Lat pulldowns (pulling to the front)
140 x 10
160 x 10
180 x 10 --- body weight reps start here; strap in, son!
200 x 8


Seated high cable row (using lat hand pulleys)
140 x 10
160 x 10
180 x 10 --- superset--> chin ups w/BW, 8 reps, 6 reps...

This is hard to explain... This machine has a double-clasp attachment, which makes it a pain in the ass to find a straight bar that fits. Two pulley handles were already attached, so I figured "why the hell not?" Like George on "Seinfeld", I "...discovered plutonium by accident..." I like this variant a lot, and it really hits the weakest area of my back as intended.


The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________

Seated DB presses
50 x 10
60 x 10
70 x 10


Seated machine flyes
130 x 10
145 x 10
160 x 10


Straight BB curls -no rest
75 x 10
90 x 10
105 x 8


These are all over the place, but there was a method to my madness; I just wanted up coming body parts to get in some preliminary work in order to diminish the shock value of higher volume work to come over the next several days. Arms and shoulder in particular, saw limited work during the whole body sessions, and needed reps in the worst way...


_____________________________________________










Impressions:

[Stncldsnake]

Awesome work MH and congrats on that PR!

[2nd_chance]

Love the sumo deads! Expected to see some Jeffs in that lineup . Hope everything is going well friend.

[ironwill2008]

I hate when ^^^^ that happens.

Sumo deads (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact (wide), very high tension
135 - 235 x 5
225 - 325 x 5
315 - 415 x 5
315 - 415 x 5
365 - 465 x 3 --- banded PR

That last set was oh so wrong as far as the plan goes, but it felt oh so right...

Sometimes you gotta break loose a little.

Good job on the PR!

Gym Experiment: Back squats - (learning the low bar variant)
bar x 5
135 x 5
225 x 5
315 x 5

The numbers are deceiving here. The plan was to stay moderate with the load/volume, but I was afraid that everything would feel like a sh!t load of weight. Instead, I felt very, very solid despite the time away from the low bar experiment. This bodes well, for future training sessions once I get my consistency back.

Deceiving or otherwise, these still look good.

I just wanted up coming body parts to get in some preliminary work in order to diminish the shock value of higher volume work to come over the next several days.

A good plan.

I do the same thing for new/long unused exercises before bringing them in at full speed. I usually do this during a deload week.

[cmoore]

Good stuff big guy. Happy Turkey Day.

[ShreddySmurf]

This is a great journal, and the progress pics in your profile are just amazing. Really inspiring stuff!

[bamazav]

Great work happening in DC! Hope you all have a great Thanksgiving.

[mharrislove]

Chest w/triceps + calves
* yesterday's work *

Athlete...emerging

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 12

CHEST/TRICEPS

Flat BB bench press - phase II/phase III shoulder rehab
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 5
100 - 190 x 5
135 - 225 x 5
155 - 245 x 5
185 - 275 x 4


Gironda presses
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 10


CGBP
225 x 8
225 x 7
185 x 13


Dips
BW + 45 x 10
BW + 55 x 10
BW + 65 x 10


Seated machine flyes (with 2-3 sec holds at peak contraction)
130 x 10
145 x 10
145 x 10


Tricep pressdowns
140 x 10
140 x 10
140 x 10



The "Take that you lazy bastard!!!" High Frequency Sets
_________________________________________

Front raises
30 x 10
35 x 8
40 x 6

_________________________________________



CALVES

Standing heel raises
1 plate x 10
2 plates x 12
3 plates x 12


Seated heel raises
2 plates x 15
2 plates x 15
3 plates x 15








Impressions:

[mharrislove]

Awesome work MH and congrats on that PR!

Thanks...my back soreness is reminding me about that workout!

Love the sumo deads! Expected to see some Jeffs in that lineup . Hope everything is going well friend.

Hey, man! My hip had been bothering me a couple of months back, so I switched to the Sumos for a while. I figured that I would go back for a while unless my low back started to act up - but so far, the low back has been firm, if not stellar.

Good stuff big guy. Happy Turkey Day.

The same to you, my friend.

This is a great journal, and the progress pics in your profile are just amazing. Really inspiring stuff!

Many thanks; welcome to the Memoir!

I hate when ^^^^ that happens.

Above all: be prepared.

Sometimes you gotta break loose a little.

"break loose + youth = stupidity"

"break loose + old age = experience"

Good job on the PR!

Deceiving or otherwise, these still look good.

Yeah, given my goals, low back history, and recent training disruptions, I think I'm where I need to be.

A good plan.

I do the same thing for new/long unused exercises before bringing them in at full speed. I usually do this during a deload week.

That's good to know - I didn't dwell on that decision too long or plan it out, it just seemed like the right thing to do.

[Raigs]

Strong session! Those weighted dips nice!

[Sillybubba]

I'm beginning to see that you can have the most advanced techniques out there, but if you don't have enough volume you can forget it. Stupendous workout!

[ironwill2008]

Gironda presses
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 10

Don't see these listed often.

Vince was a genuine character; probably not a more controversial individual can be found in bodybuilding. I used to enjoy his articles in Ironman Magazine back in the day.

[Stncldsnake]

Another great workout MH!! Hope your Thanksgiving was great!

[Vytis]

305 front squats? Wow...

[FlaIronMind]

Killer work is still killer my brother. Excellent job my friend.

Hope all is well and that you had a truly wonderful Thanksgiving.

[Akudela]

Awesome work, though that is the standard in here. Where do you find all your pictures? You have so many good ones.

[mharrislove]

Quads, Biceps, and Forearms

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

Had zero time...trained anyway.



QUADS

Front squats
bar x 10 wu
135 x 10
225 x 5
275 x 4
300 x 2
225 x 10


Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15


Leg extensions
140 x 15
140 x 15
140 x 15

Using the janky leg extension machine since a cardio bunny just beat me to the good machine. Let it go...that may be the closest she gets to real leg work all week.



BICEPS/FOREARMS

Oly bar curls
45 x 10 wu
85 x 8
115 x 5
115 x 5
115 x 4 --- a little rusty on these, so it's best to hold back a bit and build up my work capacity gradually.


DB Hammer curls
30 x 10
35 x 8
40 x 6


Machine Preacher curls
110 x 10 --- drop sets
--> 95 x 6
---> 80 x 5


Standing reverse BB wrist curls
135 x 10
185 x 12
185 x 12


The "Take that you lazy bastard!!!" High Frequency Sets
_____________________________________________


Seated machine flyes SS w/reverse flyes
130 x 10 / 115 x 10
145 x 10 / 115 x 10
145 x 8 / 115 x 10

2 sec pause at peak contraction at each rep for chest work


DB front raises
30 x 10
35 x 8
40 x 6

_____________________________________________









Impressions:















The WTF? Gym Moment of the Day:




Training in ripped jeans and a muscle tee? At 6' 1'' and a buck thirty-five?



Not even once...

[mharrislove]

Strong session! Those weighted dips nice!

It's great to have them back in the fold now that the shoulder is half-way decent. I have high expectations for my improvements with them in the mix.

I'm beginning to see that you can have the most advanced techniques out there, but if you don't have enough volume you can forget it. Stupendous workout!

Old guys (with a significant training history) need volume for growth - most of 'em, anyway...

Don't see these listed often.

Vince was a genuine character; probably not a more controversial individual can be found in bodybuilding. I used to enjoy his articles in Ironman Magazine back in the day.

Absolutely. If anybody out there agreed with everything he said, I would be seriously concerned about their mental well being. But he was ultra-creative and no slave to orthodoxy, so he would invariably come up with some worthwhile insights.

Anyway, since my rehabed shoulder and unfavorable arm genetics don't deign me as a formidible bench presser, I am giving due dilligence to "stimulation" types of movements to get the results that I want.

Another great workout MH!! Hope your Thanksgiving was great!

A good time was had by all - now it's time to put those extra cals to use!

305 front squats? Wow...

Isn't that like your warm up or something..?

Killer work is still killer my brother. Excellent job my friend.

Hope all is well and that you had a truly wonderful Thanksgiving.

Hey, friend. There's much to catch up on; I hope that all is well with you.

Awesome work, though that is the standard in here. Where do you find all your pictures? You have so many good ones.

Thanks, man. The pics, like inspiration in general, come from all over the place...

[Payton1221]

The WTF? Gym Moment of the Day:



Training in ripped jeans and a muscle tee? At 6' 1'' and a buck thirty-five?

LOL! I had a waitress at a pizza joint take our order wearing jeans much like this. I couldn't pass the opportunity up as I leaned in and sorta whispered "I don't mean to embarrass you ma'am, but there's a small rip in your jeans

[Stncldsnake]

Killed it MH!! quads look jacked in that pic too!

[bamazav]

Great job MHL. Hope all is well.

[llahhsoj]

Dayyum!

[ironwill2008]

Leg extensions
140 x 15
140 x 15
140 x 15

Using the janky leg extension machine since a cardio bunny just beat me to the good machine. Let it go...that may be the closest she gets to real leg work all week.

LOL.

She wouldn't want to get too jacked-looking.

Training in ripped jeans and a muscle tee? At 6' 1'' and a buck thirty-five?

Dang. That's a mighty tall woman.

Absolutely. If anybody out there agreed with everything he said, I would be seriously concerned about their mental well being. But he was ultra-creative and no slave to orthodoxy, so he would invariably come up with some worthwhile insights.

One thing I recall he used to advise that back in the day always made me think, "huh?" was his admonition to drink cherry juice after workouts.


Fifteen years later, I find out that cherry juice is clinically-proven to be an effective joint pain reliever. Go figure.

Anyway, since my rehabed shoulder and unfavorable arm genetics don't deign me as a formidible bench presser, I am giving due dilligence to "stimulation" types of movements to get the results that I want.

As always, using our brain = gain.

[mharrislove]

Delts w/calves
* yesterday's work *

Getting back into the swing of things

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

Each time that the last two workout cycles got derailed by work stuff, the Day 5 workout for delts kept getting kicked to the curb. So, this workout was long over due. Strength was predictably down, but I gotta' tell you - it all felt pretty damn good...



DELTS/TRAPS/CALVES

Standing BB OHPs
bar x 10 wu
95 x 5
135 x 5
155 x 5
175 x 3
155 x 5


Single-arm DB clean & press
60 x 5 / 60 x 5
65 x 4 / 65 x 4
65 x 4 / 65 x 4


Seated laterals SS w/standing BB BNP
35 x 10 / 85 x 10
35 x 10 / 85 x 10
35 x 10 / 85 x 8


Behind the back shrugs
135 x 20
225 x 15
315 x 10


Recumbant heel raises SS w/standing cable front raises
170 x 15 / 30 x 10
190 x 12 / 35 x 10
210 x 12 / 40 x 10


Seated heel raises SS w/standing free plate front raises
2 plates x 20 / 25 x 10
2 plates x 20 / 25 x 10
2 plates x 20 / 25 x 10


The "Take that you lazy bastard!!!" High Frequency Sets
____________________________________________


Seated machine flyes
130 x 10
145 x 10
145 x 8

All flye work with 2 sec holds at peak contraction


Seated machine dips
175 x 12
190 x 10
190 x 10


____________________________________________









Impressions:












WTF? Gym Moment of the Day:




Today's winner?

A lady on the treadmill that fell on her ass...

...while being spotted by a personal trainer.


Lordy...

[mharrislove]

LOL! I had a waitress at a pizza joint take our order wearing jeans much like this. I couldn't pass the opportunity up as I leaned in and sorta whispered "I don't mean to embarrass you ma'am, but there's a small rip in your jeans

So, if that got your attention while at a restaurant, then you know it is attention grabbing at a gym. But then again, if you never do squats or deads, I guess it's of no consequence...

Killed it MH!! quads look jacked in that pic too!

Still under construction!

Great job MHL. Hope all is well.

Thanks, Bama. I would say "the same to you", but I just saw the BCS match up, so I know that you're just fine.

Dayyum!

Much appreciated!

LOL.

She wouldn't want to get too jacked-looking.


Dang. That's a mighty tall woman.

LOL, indeed!

One thing I recall he used to advise that back in the day always made me think, "huh?" was his admonition to drink cherry juice after workouts.


Fifteen years later, I find out that cherry juice is clinically-proven to be an effective joint pain reliever. Go figure.

That's just the sort of thing that I'm talkin' about - leave it to Vince...

As always, using our brain = gain.

You should know.

[-=FLEX=-]

it all felt pretty damn good...

Looked pretty god, especially this:

Standing BB OHPs

155 x 5
175 x 3
155 x 5

[Raigs]

Looking like its going strong in here. Strong Delt work today!

[SteveR40]

Single-arm DB clean & press
60 x 5 / 60 x 5
65 x 4 / 65 x 4
65 x 4 / 65 x 4

Howdy sir, still haven't missed a beat. ^^^^^^^ whoa.

[Vytis]

Too bad you didn't get that WTF gym moment on tape - would have been amusing to say the least...