Memoirs of a Tough Old Bastard: the Resurrection of MHL

[hazto]

Stellar work as always. 3 more workouts left before the last trip, looking forward to seeing the return "Then there will be several months of potentially uninterrupted training and dieting". Stay strong and safe on your trip.

[mharrislove]

Quads, Delts, Back, etc...

I remember the first time that the barrel of a loaded gun was directed at my head.


I had stepped into a hole much too deep to get out of...caught between the irritated and the irritant.


I recall that the first thoughts to flash into my head were not concerning fear, or expletives, or regrets.


I mean, I felt all of those things, but they all appeared milliseconds later.


No, the first pervading thought to enter my head as I considered my unsavory end was, "...but I'm not done yet..."


The times that I get my son dressed for school, or pet the dog on the front porch, or load up an Oly bar, are not mundane moments.


They are the bullets that did not fire from the chamber.


You call it just another day, just another workout, the same old same old.


I call these moments my life.

warm up - Express version:

• Klokov presses, 2 x 10
• pull ups, 1 x 10
• chins, 1 x 5
• overhead squats, 1 x 10
• push ups against Oly bar, 1 x 10

Feeling the crush of time as I had about 50 min to get this done, so the meter was running (I mean, literally...I jammed a parking meter full of quarters and got to a rack as soon as I could)...



DELTS

Standing overhead presses
bar x 10 wu
95 x 5
115 x 5
135 x 5
----------- 5 x 5s
165 x 4
165 x 5
165 x 5
165 x 5
165 x 5


QUADS

Front squats (in rack; using belt + crossed grip; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
----------- 5 x 5s
255 x 5
255 x 5
255 x 5
255 x 4
255 x 4

These held steady from the last time around - I'll stay on the path...



BACK

BB rows
bar x 10 wu
135 x 10
225 x 5
----------- 5 x 5s
275 x 5
275 x 5
275 x 5
275 x 5
* Stopped here to save time, since back is not the priority right now. Maintaining my strength will suffice for my goals.



Additional BBer/ASSISTANCE WORK

Leaning laterals
35 x 10
45 x 8
60 x 5


I wanted to do a little bit more, but my time was up. I'm fairly happy with what got accomplished; only 3 more workouts left before I'm off on the last big trip of the winter. Then there will be several months of potentially uninterrupted training and dieting. I just need to keep it together, stay healthy, and gear up for that beautiful, extended, block of off-season grinding.









Impressions:
















The WTF? Gym Moment of the Day:




Actually, this isn't really a WTF moment. I mean, sure, training in a full on wind breaker get-up is kinda' "WTF?" when you dream in Animal Pak ad colors.

But, ya' know, seeing these two young - and very slender - but highly motivated new guys checking out the gym for the first time and trying out the lat pull down machine, etc., brought a smile to my face.

Genuine enthusiasm goes a long way. I hope to see those guys back in the gym soon...

[mharrislove]

The volume on your front squat work is still nutso to me.

That's why you sport the quads of the gods.

LMAO, thanks Boom. One sweet day I will figure out how to retain quad meat during a contest prep!

Way to get all that in there in 50 min.

True dat. It's blazing fast for me - a guy that's likes to spend some time in the gym - but the more brief strength days allow me to maximize my time.

Stellar work as always. 3 more workouts left before the last trip, looking forward to seeing the return "Then there will be several months of potentially uninterrupted training and dieting". Stay strong and safe on your trip.

You have no idea. I don't mind travel, but the 3 to 4 trips within a 4 month span is a bit much. Like your sig says, "consistency = WIN".

[llahhsoj]

[[/IMG]

I remember the first time that the barrel of a loaded gun was directed at my head.


I had stepped into a hole much too deep to get out of...caught between the irritated and the irritant.


I recall that the first thoughts to flash into my head were not concerning fear, or expletives, or regrets.


I mean, I felt all of those things, but they all appeared milliseconds later.


No, the first pervading thought to enter my head as I considered my unsavory end was, "...but I'm not done yet..."


The times that I get my son dressed for school, or pet the dog on the front porch, or load up an Oly bar, are not mundane moments.


They are the bullets that did not fire from the chamber.


You call it just another day, just another workout, the same old same old.


I call these moments my life.

...

Nice!


I don't even know what to say after that one. I tried Jefferson squats yesterday. Do you switch like the guy in this video?



Judging from the video I had my hands way too wide. I had my pinky on the edge of both rings.

[mharrislove]

Nice!

I don't even know what to say after that one.

Much appreciated, Josh.

I tried Jefferson squats yesterday. Do you switch like the guy in this video?

[video=youtube;Kk0aAaBPc40]http://www.youtube.com/watch?v=Kk0aAaBPc40[video]

Glad that you gave 'em a try!

Yeah, for BBing purposes, any lift with an asymmetrical grip or stance requires that you make the switch.

Judging from the video I had my hands way too wide. I had my pinky on the edge of both rings.

That's exactly right. Grip width is closer to what is used for a standard DL.

[llahhsoj]

Much appreciated, Josh.



Glad that you gave 'em a try!

Yeah, for BBing purposes, any lift with an asymmetrical grip or stance requires that you make the switch.



That's exactly right. Grip width is closer to what is used for a standard DL.

Ooo, thanks. I meant that I had my hands on the very outside rings, waayyyy too wide.

[mharrislove]

DAY 3

Chest, Hams, etc...

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 10
• lying leg curls, 1 x 15

HAMS

RDLs (on platform; with belt and wraps)
135 x 5
225 x 5
----------- 5 x 5s
365 x 5
365 x 5
365 x 5
365 x 5
365 x 4

Still getting back into the grooves with this old favorite; I'm pleased with this outing, though. We'll see where it goes. I still need a few more sessions to assess what I'm going to stick with as far as hams go.



CHEST

Bench press --- using doubled red bands, high tension
bar x 5
45 - 90 x 5
115 - 205 x 5
155 - 245 x 5
----------- 5 x 5s
175 - 260 x 5
175 - 260 x 5
175 - 260 x 5
175 - 260 x 5
175 - 260 x 5

Holding steady; set up is smoother each time out...



BICEPS

BB curls
45 x 10
85 x 6
105 x 5
----------- 5 x 5s
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5



Additional BBer/ASSISTANCE WORK

DB Hammer Preacher curls
40 x 9
40 x 8
40 x 7


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


Recumbent calf raises (knees in extension)
150 x 20
170 x 15
190 x 15
210 x 12



----------------------------------------------------------------

DAY 5

Quads, Delts, Back, etc...

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 10

DELTS

Standing overhead presses
bar x 10 wu
----------- 5 x 5p
100 x 5
115 x 5
135 x 5
165 x 5
175 x 5 --- barely�but it counts.



QUADS

Front squats (in rack; using belt + crossed grip; no wraps)
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
250 x 5
275 x 5

Back where these belong; somewhat surprised since I didn�t make my straight 5x5 earlier this week. Things got tenuous on those last couple of reps, so I am likely to hold steady the next time around.



BACK

BB rows
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
275 x 5
300 x 5



Additional BBer/ASSISTANCE WORK

Single arm bentover laterals
80 x 10
90 x 8
105 x 5 --- inadvertent PR; couldn�t find the 100s

This was a rare instance that I did not re-rack my weights since there was a pair of assclowns doing leg lifts on ground right in front of the DB rack.


Reverse curls
70 x 10
80 x 8
90 x 5


Leg extensions
120 x 10
140 x 10
160 x 10
180 x 10
200 x 10

Don't usually do these at these point in the workout, but wanted a little more volume prior to the deload.



---------------------------------------------------------------------

DAY 7

Chest, Hams, etc...

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 10

HAMS

RDLs (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3 --- played it safe here with the reps as I continue to get reacquainted with this exercise



CHEST -

Bench press --- using doubled red bands, high tension
bar x 5
----------- 5 x 5p
45 - 90 x 5
115 - 205 x 5
155 - 245 x 5
175 - 265 x 5
190 - 280 x 5



BICEPS

BB curls
bar x 10
----------- 5 x 5p
75 x 5
95 x 5
105 x 5
115 x 5
125 x 4




Additional BBer/ASSISTANCE WORK

Lying leg curls (stack weight)
140 x 12
140 x 11
140 x 10


Seated machine flyes
130 x 10
145 x 10
160 x 7

Using 2 sec holds at peak contraction each rep


JM presses
135 x 10
155 x 10
175 x 8








Impressions:

[ironwill2008]

Standing overhead presses
bar x 10 wu
95 x 5
115 x 5
135 x 5
----------- 5 x 5s
165 x 4
165 x 5
165 x 5
165 x 5
165 x 5

Lookin good.

QUADS

Front squats (in rack; using belt + crossed grip; no wraps)
bar x 10 wu
135 x 5
185 x 5
225 x 5
----------- 5 x 5s
255 x 5
255 x 5
255 x 5
255 x 4
255 x 4

These held steady from the last time around - I'll stay on the path...

These too; gj.

The WTF? Gym Moment of the Day:


But, ya' know, seeing these two young - and very slender - but highly motivated new guys checking out the gym for the first time and trying out the lat pull down machine, etc., brought a smile to my face.

Genuine enthusiasm goes a long way. I hope to see those guys back in the gym soon...

Indeed.

The cycle continues.

RDLs (on platform; with belt and wraps)
135 x 5
225 x 5
----------- 5 x 5s
365 x 5
365 x 5
365 x 5
365 x 5
365 x 4

Still getting back into the grooves with this old favorite; I'm pleased with this outing, though. We'll see where it goes. I still need a few more sessions to assess what I'm going to stick with as far as hams go.

Good deal on bringing these back. Guaranteed ham-builder.

This was a rare instance that I did not re-rack my weights since there was a pair of assclowns doing leg lifts on ground right in front of the DB rack.

Might have been a good time for your grip to "fail."

RDLs (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3 --- played it safe here with the reps as I continue to get reacquainted with this exercise

Not joking around with these!

[BergMuscle]

Reading the first day's work made me feel tired. Then I read on...

[mharrislove]

Lookin good.


These too; gj.

Thanks, Bill. I've been working like crazy on those since my last stint of travel.

Indeed.

The cycle continues.

Very true...

Good deal on bringing these back. Guaranteed ham-builder.

Well, if I'm being really honest with myself, RDLs probably hit the target group better than the deads or Jeffs. And it pains me to say that, because I love both of those lifts. But I really need to step up my game on the posterior chain, since making those improvements could be a real difference maker on stage.

So, I'll have to figure out how to manage the evolution of the program to address my current needs; the 2nd question will be if I will stick with RDLs banded most of the time. That may be one of the few exercises to actually be improved by adding dynamic resistance (from strictly a bodybuilding perspective) - they kill my hams each and every time.

Might have been a good time for your grip to "fail."

Well, actually there was a guy to my left that started working on a bench perched really close to me, and of course, the leg-kick bozos were on my right. I was doing the rear delt exercise with 90+ lb DBs, so I started dropping them just a bit higher than usual at the end of the set to send an audible signal to "respect personal space for your own safety."

Folks seem to think that working out on the edge is the same thing as twirling around a pair of 20 pounders for sh!ts and grins (and toning). You do your best to first cause no harm, but there are no guarantees in life. There's a line of thinking out there that you should never take on what you can't safely handle in a gym. I get that - another term for that is, "Planet Fitness." Some of us go to the gym to challenge ourselves. And that means that - on occasion - things go awry.

To noob lurkers that may be about: if someone is lifting a sum total that approaches the weight of, say, your mother-in-law or something larger, then stand the hell back.

Not joking around with these!

Things were getting interesting at that point, that's for sure! Respect the weight and come back stronger...

Reading the first day's work made me feel tired. Then I read on...

I know...I was making up for lost time!

[camau71]

This place is like an encyclopedia on how to get big. Nice job on the last round of RDL's. Things should look interesting at the next show!

[bamazav]

405 to get reacquainted. How about, 405 to establish dominance!

[mharrislove]

This place is like an encyclopedia on how to get big.

That's an awesome complement - thanks, man!

Nice job on the last round of RDL's. Things should look interesting at the next show!

I was just doing a pic review of the last comp season earlier today. I have a laundry list of things to improve on that's longer than the Federal tax code. More and more, I am getting more comfortable with the decision to extend the off-season. Time to work...

405 to get reacquainted. How about, 405 to establish dominance!

My mind is willing, so if my body is able, then that's the general idea.

[Lou1se]

Impressive work as usual! Theme = MHL is hulking?!

Additional BBer/ASSISTANCE WORK

Single arm bentover laterals
80 x 10
90 x 8
105 x 5 --- inadvertent PR; couldn�t find the 100s

Yeah, saw you coming and picked them up...seemed to have worked a treat :P

RDLs (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3 --- played it safe here with the reps as I continue to get reacquainted with this exercise

Nice work MHL!

[mharrislove]

Impressive work as usual! Theme = MHL is hulking?!

Well, I'm no heavyweight...but I have aspirations.

Yeah, saw you coming and picked them up...seemed to have worked a treat :P

Dammit...was that you, Ms. L?!!

Nice work MHL!

Thank you - this was a good week in the gym.

[mharrislove]

Off for one more trip this winter. No idea about training, but I'm mentally prepared for a deload if no equipment is available.


See you guys next week...

[Stncldsnake]

Great sessions MH and big OHP's as well as the other movements!! Keep killing it!

[Raigs]

Off for one more trip this winter. No idea about training, but I'm mentally prepared for a deload if no equipment is available.


See you guys next week...

Enjoy the time off!

[Boomer29]

I have a laundry list of things to improve on that's longer than the Federal tax code.
.

Doubt it.

RDL'S are my favorite for the hams.

Good job mlove.

Have a good one.

[Vytis]

Ah, don't make us wait. Go for the shred and hit the stage.

[FlaIronMind]

Enjoy the time my brother.

[TheMatzah]

I find your journal again, just in time for deload?

[mharrislove]

Great sessions MH and big OHP's as well as the other movements!! Keep killing it!

Gotta' keep pushing; need to be much, much better...

Enjoy the time off!

A good time was had by all! (As far as I can tell, at any rate...)

RDL'S are my favorite for the hams.

Good job mlove.

Have a good one.

Yeah, looking forward to having the RDLs around again - just need figure out how I want to incorporate standard deads in the mix.

Ah, don't make us wait. Go for the shred and hit the stage.

I know what you mean. I am still battling my skinny-fat personae; it serves to drive me hard in the gym and convince me that I look like sh!te, all at the same time. But I don't wanna' wait too much longer - I ain't getting any younger.

Enjoy the time my brother.

Indeed. Quartz sand is a miracle for the ages...

I find your journal again, just in time for deload?

You're not too far off the mark, my friend.


--------------------------

New post on the way...

[mharrislove]

Hams and Back

Get Free



(Courtesy of artist, Sue Austin)

And with this last trip, the winter travel is finally done (whew...). As far as I can tell - and anything can happen - I will have home field advantage until a possible trip to Dallas late in the summer to see the Europa IFBB Pro show and visit some long lost relatives.

Training over the next 6 to 8 months will largely determine the success of my pending comp goals. Like many competitive endeavors, tomorrow's success is dictated by what I do now.

If you get your game face on contest day, then it's too late. You may have already lost.




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/chin ups, 2 x 10
• bench dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

Sumo deads (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 5
405 x 4


RDLs
----------- red bands, doubled, very high tension
225 - 325 x 7
225 - 325 x 8
225 - 325 x 8

Getting the new ham regimen in motion. The low back had some mild soreness after the break, so I tried to pace myself with the compound work. Using the bands here to keep tension on the hams throughout the movement.


Low bar back squats (posterior chain focus)
135 x 12
225 x 10
285 x 8
315 x 6

Taking on a modest load by design; first it follows a decent amount of DL work. Secondly, I'm thinking more like a BBer here, and trying to improve depth and really recruit the posterior chain. I've pretty much reined in my "numbers" chase (reps and/or weight) to just a few movements at this stage in the game. So, these will probably be driven more by feel and instinct rather than anything else. In contrast, my front squats will still be a lead-off exercise and structured around hard rep/weight targets.


Lying leg curls
140 x 12
140 x 12
140 x 10




BACK/REAR DELTS

Bentover BB rows
bar x 10
135 x 10
185 x 15
225 x 20


Lat pulldowns
140 x 10
160 x 10
180 x 8


Seated cable high rows - using 2 cable handles
140 x 10
160 x 9
180 x 7


Machine reverse laterals
115 x 10
130 x 10
130 x 10


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


Seated machine flyes
115 x 10
130 x 10
145 x 10

2 sec holds w/each rep


BB curls
65 x 10
85 x 8
110 x 6


_______________________________________________








Impressions:

Last week was an odd deload in the sense that I may have come back worse off than when I started the trip. I had been jogging down the beach each morning FIM-style (minus the Volkswagen on my back), and romping around with kids for days on end, only to end up with a mild hip flexor strain to show for my efforts! So, I had doubts about pulling from the floor today, but the hip felt stable and I was able to proceed without too much trouble.

I'm still finding my way through the revised ham routine, which featured two forms of deads today. My thought was to at least maintain decent pulling strength, while also reserving more volume for hypertrophy work. But I'll have to monitor things closely and see how they go. Much of what I do is a compromise to some degree anyway. I could probably be a bit stronger with a more conventional routine, but I wouldn't be as far along as a bodybuilder if I went that route. I'm getting stronger, but I at a slower pace than what may be possible, and I have learned to accept that trade off in order to reach my physique goals.

Still lifting, still learning...









The WTF? Gym Moment of the Day:




The above pic perfectly fits the dude carefully arranging his tresses just before heading to the gym floor.

Like my Sisters-in-Iron say, "If you look cute while you're training, then you're probably doing it wrong."

[Boomer29]

Haha so true!

Nice work hitting this hams.

Putting strength work on the back burner for physique goals is a frustrating one.

Dallas huh? I'm thinking of attending that show as well. Larissa Reis was there last year. I would love to see her in person.

Glad you're back.

[mharrislove]

Haha so true!

I'd thought you see it that way too.

Nice work hitting this hams.

Putting strength work on the back burner for physique goals is a frustrating one.

Yup, that's always a constant battle for bodybuilders/powerbuilders.

Dallas huh? I'm thinking of attending that show as well. Larissa Reis was there last year. I would love to see her in person.

I would hitch a ride on a hang glider across hostile airspace to see Reis.

Glad you're back.

Back in the iron office and business is good.

[bamazav]

Seeing a theme in my favorite logs, "Hitting the muscle a bigger priority than moving the weight." Good work, despite the beach induced pains. I pray the hips feel better and the plan moves forward with gusto.

[mharrislove]

Chest w/triceps + calves

Practice, practice, practice...

Training was almost upended by some nasty headaches coming on around midnight, but I jammed down some meds in the still of the night - and took in an extra hour or so of sleep - and was ready to roll this morning.




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 10

CHEST/TRICEPS

Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 8
155 - 245 x 6
185 - 275 x 5
155 - 245 x 6
135 - 225 x 10

The limits of writing (and my writing ability) make it hard to communicate the small adjustments and learning that's taking place on this lift as of late. But after getting the foot placement under control, the focus moved to head position relative to lift off. Progress was made and each week features more solid form.


JM Presses
135 x 10
165 x 10
165 x 8

Decided to not advance the 3rd set, and kept quality reps instead.


Gironda presses
--------- two doubled red bands, high tension
100 - 190 x 10
115 - 205 x 10
115 - 205 x 8


Seated machine flyes (with 2-3 sec holds at peak contraction)
130 x 10
145 x 10
145 x 8


Dip machine
190 x 15
190 x 15
190 x 15


Standing cable French presses
100 x 12
115 x 10
130 x 10


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

Leaning laterals
40 x 10 --- no rest
--> 40 x 8
---> 40 x 6


Reverse curls
60 x 10
70 x 10
80 x 10


* Other delt work listed with calves

_________________________________________



CALVES

Recumbent heel raises SS w/cable front raises
170 x 15 / 35 x 10
190 x 15 / 35 x 10
210 x 15 / 35 x 10


Seated heel raises
2 plates x 12
2 plates x 12
2 plates x 12







Impressions:












The WTF? Gym Moment of the Day:




Today's award goes to the lady repping out on the "bad girl" machine while doused in a whole bottle of flea market perfume.

...cot damn...


Bad girl, indeed...

[mharrislove]

Seeing a theme in my favorite logs, "Hitting the muscle a bigger priority than moving the weight." Good work, despite the beach induced pains. I pray the hips feel better and the plan moves forward with gusto.

Yes, I guess you have to pick and choose your spots to nut up in the gym. I'm not opposed to PRs - I'm quite fond of them, in fact - but training without any new injuries as of late is a great luxury. I could get used to this...

Another thing that's been in my head, is reading an article about Cutler recalling that he rarely if ever saw Paul "Quadzilla" DeMayo use more than 405 in the squat rack when they trained at the same gym. Cutler has also used a similar approach for years. Now, don't get me wrong - we all know the B.S. machine that muscle mags are, and the Cell Tech factor is obvious. Still, the B.S. machine tends to exaggerate the weights used by pros in the opposite direction of Cutler's statement, and even with assistance, growing or maintaining that kind of size with that form of training is thought provoking, if nothing else.

Consideration of this idea doesn't really change anything that I do or my general regimen; what is does is reinforce the idea that when I hold my ground as far as weights go, or hit my volume targets, that meaningful work is still being done. There is value in working a plateau (for lack of a better term) for a variety of reasons...

[Stncldsnake]

Damn!! that is a killer of a workout MH!! great work!