Mike's Workout Journal

MtnBikeMike · 09-19-2008, 10:42 AM

Since I am changing up my routine as I usually do in the fall due to lack of daylight I decided to use this space to keep track of my thoughts on the daily WO.

Bike time is getting limited so I am going to focus more on speed and intervals....Both biking and running in the AM.

Weight Training in the PM and gradually increasing weights and decreasing reps.

I keep detailed records on the WO Tracker in Bodyspace and will use this journal to track my thoughts and progress.

http://workout.bodybuilding.com/MtnBikeMike/

Hibiscus09 · 09-19-2008, 11:50 AM

Welcome.

Congrats to your daughter. My daughter's wedding was this year also -- in June. It's a special time.

MtnBikeMike · 09-22-2008, 07:04 AM

I got to ride with my son before before he headed back to GA. I forgot how fast he was......The little B%%^&* kicked my butt...It was a terrific WO.1-1/2 hours of hard riding.

Now that the wedding is over and my son DIL and 2 grandchilden are gone I can settle back into the routine.

Heavy legs tonight and starting the new splits today.

Monday......Legs Quad dominant
Tuesday.....Chest and Biceps
Wednesday.....Back and Triceps
Thursday.....Legs Ham dominant
Friday.......Chest and Biceps
Weekends.........Riding and running

MtnBikeMike · 09-23-2008, 06:24 AM

I didn't get to the gym yesterday with all the nonsense but I did get to run home from work since I didn't have a car!..........~4miles of intervals and sprints....55 minutes.

**StlBarbie** · 09-23-2008, 06:30 AM

Welcome!!!

MtnBikeMike · 09-24-2008, 07:14 AM

Did legs yesterday.......Pretty decent WO but I need to work more on my lower back and core. They are the weak link in my squats.

I was always a pretty good deadlifter and slacked off on them over the spring and summer as I concentrated on running and biking. I will do them on Thursday to see where I stand.

I can't bitch too much considering 15 months ago I could barely do a deep knee bend because of my right knee.

PS......And a thank you to Hibby and StlBarbie for stopping by and saying hello!

MtnBikeMike · 09-25-2008, 07:14 AM

Worked Arms last night and used a new bicep machine that varies the weight placement like doing 21's.....works the lower middle and upper bis separately.

My shoulders have been a bit sore so I going to work rack deads and sldl with leg presses and abs tonight instead of chest.

I never should have done those F%&**$ assisted dips and pullups I did during the summer.

MtnBikeMike · 09-26-2008, 07:34 AM

Worked back and legs last night........Just experimenting a bit to see what works.

I watched a guy do ballistic calf raises on the machine last night sort of like a jump squat and just had to try them....My calves are a bit sore this AM and they haven't been sore in years.

Rack deads and sldl and leg curls did in my hamstrings......They are real sore already.

I might take tonight off and give my shoulders more rest.

MtnBikeMike · 09-27-2008, 12:34 PM

SO damn sore from the back and hamstring WO I just did cardio and abs last night at the gym.........Just to get the blood flowing.

I feel much better today......I'm going to chest and biceps later then some HIIT sprints after that. I hope the weather clears up tomorrow I'm really itching to go for a good hard trail ride.

MtnBikeMike · 09-29-2008, 06:54 AM

Glad as hell I took Saturday off........Had a great WO with my son Brian yesterday...Chest bis and HIIT running hills at Wells Mills park

My shoulders were feeling much better although they are still a little sore and weak in the lateral heads........I'm going to give them another week off and just do indirect work thru bench and incline presses.

Working legs later tonight......Squat day

HoosierHardGain · 09-29-2008, 08:28 AM

Welcome aboard, bud.

MtnBikeMike · 09-30-2008, 07:00 AM

Quote:

Originally Posted by HoosierHardGain

Welcome aboard, bud.

Thanks for the welcome!

Had an excellent WO last night...my body is starting to the adjust to the different workout......going to heavier weights and lower reps and working on speed instead of endurance.

I was having a little trouble squatting and thought it was core strength but I found a tip on T-Nation about bringing your hands closed together on the bar and that fixed it pronto.

Squats 135x7 185x5 225x7 205x8 and could have done more. Next week I'm going to try 245x5.

Taking off from the weights tonight and will either run hills or bike intervals.

MtnBikeMike · 10-01-2008, 06:44 AM

Nothing much to write home about..........Ran intervals at Veterans Park on the long hill not too steep but gradual ~150-200 yards..........25 minutes.....A good fast WO.

Upper back and triceps tonight at the gym

MtnBikeMike · 10-02-2008, 07:02 AM

Pretty Strong WO last night.........Back and triceps.

Barbell rows 135x8 155x7 175x5 175x5 and standing triceps extensions with the EZ curl bar 45x12 65x10 85x6 85x7

My body is getting used to the switch over from volume training to higher intensity training

Most probably going to sneak out of work early and get in a good mountain bike ride. The weather is absolutely stunningly gorgeous today!

MtnBikeMike · 10-03-2008, 07:07 AM

I will ditch the gym anytime for a beautiful day like yesterday. Snuck out of work a little early and went riding at Wells Mills Park. The leaves are starting to turn.......The air was cool crisp and clean. What a beautiful day for a ride. Rode for a little over an hour.

The sun plays tricks on these old eyes as it sets......LOL.....I crashed a couple of times not properly seeing the turns on the tight twisty single track as the sun peeked thru the trees momentarily blinding me.

It was a great ride. Maybe again this evening.

MtnBikeMike · 10-06-2008, 07:04 AM

I had a very good w/e training.......Rode on Friday, gym on Saturday and Gym and interval running on Sunday and I am completely fried this morning.

Going to take today off and make sure I eat properly. I had to work and hard as I did this w/e cause my wife cooked up a storm and we bought fresh baked pies.

LOL........I'm even too tired to journal properly may I'll edit later and fill in the details

namtrag · 10-06-2008, 06:18 PM

I hope your day off was a good one! You deserve the rest after that weekend!

MtnBikeMike · 10-08-2008, 06:57 AM

I am having a hard time going from a high volume WO to higher weights lower reps......I just don't feel properly warmed up and then I don't feel like I accomplished anything.

Pretty decent squats though 135x7 185x5 225x3 255x2 225x5. I screwed up the height of the rack in the cage but was too lazy to change it. IT really messed up my heavy sets and couldn't sit the bar properly on my back and now its hurting pretty bad........Freaking stupid of me!

Anyway tonight is middle back abs and triceps

MtnBikeMike · 10-09-2008, 06:41 AM

I tried something a bit new for me.......I did several sets of light db presses and 2 minute bike intervals before I started to WO and all my various aches and pains vanished esp my left shoulder so i decided to work shoulders and triceps tonight and was pleasantly surprised.

I did the 2 minute intervals on the bike between sets on every other set I felt strong and had a very good WO.

Mil presses on the machine 100x10 120x8 140x6 160x4

Standing triceps extensions 45x12 55x12 75x8 95x6 95x6

MtnBikeMike · 10-10-2008, 06:59 AM

Went for a trail ride after work. What a beautiful evening, a slight breeze, the leaves turning, and the trails hard and fast.

Biked 50 minutes Ran sprints for 15 minutes.

If i get get lucky maybe I can squeeze in another ride or 2 next week after work then after that it will be too dark.

Back to the gym tonight......probably back and hamstrings.

MtnBikeMike · 10-13-2008, 06:56 AM

A very mixed bag of workouts this weekend........Cut Friday nights WO shut because I stupidly re-injured my back doing rack deadlifts. I should have been smarter. Stated off great with Bent rows 135x8 155x6 175x5 195x4 then rack deads 135x6 225x5 315xisometric contraction......not once but twice.....Really screwed the pouch....my upper back started to get very sore again.....Tried leg presses but I was just too uncomfortable.

On Saturday my back was felling much better and had an excellent trail ride and run.........55 minutes on the bike 20 minutes running intervals and sprints.

On sunday i tried the gym again with even less luck....My back was very uncomfortable on the bench presses so I just cut the WO short and tried to run some hills but my legs were fried too. Went home and watched some football.

I am probably going to take today off and rest up good.

MtnBikeMike · 10-15-2008, 06:56 AM

Did bench presses for the first time in while since my shoulder was bothering me. It felt real good I found a line that took the strain off the shoulders and put it on the chest .....LOL.......where it belongs.

BP 135x7 140x5 145x5 150x5 155x5 160x5

I'm going to add 5 lbs a week until I can no longer due 3 reps on the last set..I don't want to pile on the weight right away.

Going to try to run some intervals at lunch today and see if I can't do them at least 3 times a week cause I can forget about running first thing in the AM.....My legs just don't want to cooperate.

Very light back, abs and triceps tonight.

MtnBikeMike · 10-17-2008, 07:11 AM

Wednesday WO

Did back and triceps.......I purposely didn't go heavy on back giving it a little rest since its still sore from those stupid squats last week but I had a very good triceps and pullover WO.

Standing triceps extension 45x15 75x10 95x5 95x4
DB pullovers 50x10 65x10 80x8 90x4

I took yesterday off and will be doing legs tonight.....leg presses instead of squats since my back is still sore

MtnBikeMike · 10-20-2008, 07:19 AM

Friday.........had an excellent leg WO........I'm getting used to higher weight and lower reps.

Leg press......270x10 360x6 (540x6 450x6 360x15 drop set) 360x15

Saturday..........running at the park with my daughter Kristan and her dog...intervals but mostly walking 90 minutes...a fun day

Sunday.........Great WO a little mini triathlon........Chest and biceps
Working according to plan BP 2x5x165 I'm going to slowly add 5 lbs a week until I hit 3 reps..........I don't want to over do my shoulders.
Followed by an hour trail ride and 20 minutes of sprints. I felt really strong and fast.

Taking today off and looking foward to doind squats on Tuesday since my back is feeling much better.

runninmom · 10-20-2008, 12:39 PM

great workouts! I can't wait to run more with my kids...they are only 6 and 11 right now...the 11 yr old is wanting to do a 5 mile race next month...don't know if he'll be ready for it. I love intervals...especially when you get to slow down.lol!

wish i could say i'm looking forward to squats tomorrow, but what must be done best be done cheerfully

MtnBikeMike · 10-21-2008, 01:40 PM

Quote:

Originally Posted by runninmom

great workouts! I can't wait to run more with my kids...they are only 6 and 11 right now...the 11 yr old is wanting to do a 5 mile race next month...don't know if he'll be ready for it. I love intervals...especially when you get to slow down.lol!

wish i could say i'm looking forward to squats tomorrow, but what must be done best be done cheerfully

I have always enjoyed my time with my children and was esp close to my daughter until she got married in Sept.......LOL.....Now she has more important things to do!
Legs tonight for me too.

MtnBikeMike · 10-22-2008, 07:02 AM

Excellent leg WO last night. My back finally stopped hurting and I was able to hold the bar easily. It is a little sore today but nothing out of the ordinary.

Squats 135x7 185x5 235x4 255x4 drop set 235x5 185x6 135x6

I have been using the single pulley machine for leg exts.....talk about your ego crushers........LOL But I feel they work the quads much harder.

Undecided about working shoulders tonight since they are still bothering me a bit. Maybe chest and biceps again since I really want to hit them twice a week.

In a body full of weak spots I consider them the weakest!

HoosierHardGain · 10-22-2008, 08:40 AM

Definately watch the back...I know first hand how that can really mess up everything!

Nice workout, bro.

MtnBikeMike · 10-23-2008, 06:46 AM

Quote:

Originally Posted by HoosierHardGain

Definately watch the back...I know first hand how that can really mess up everything!

Nice workout, bro.

Thanks Hoosier

The back thing was just a stupid mistake on my part 2 weeks ago setting the pins in the rack too high.

Worked shoulders last night............not too heavy but a good all around WO.

Machine military press 90x10 100x10 110x8 130x6 150x5 then a burn out set at the end 100x15

Light chest and abs tonight and hopefully some running

MtnBikeMike · 10-23-2008, 02:08 PM

http://forum.bodybuilding.com/showth...hp?t=111456801

I have never called anybody out on here but the BS spewed in this post makes me crazy.

I am not a F*&^&%$ing idiot, someone who is 5'11" and 181 with 15.5" arms and 23" thighs does not gain muscle easily! Esp when according to his own chart he lost .8" of and inch off his arms and 1-1/2" off his thighs in the last year.

He also supposedly gained ~4lbs of muscle in the last 6 weeks while he lost ~3lbs again according to his own chart......SOOOOOOOOO in 6 weeks he lost 7 lbs of fat and gained 4 lbs of muscle!.............BULLS&^%#