Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

Quads, Delts, Back, etc...

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
• bench dips, 1 x 10

DELTS

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

After holding steady for two cycles, I finally managed all of the reps on the last 2 sets



BACK

BB rows
bar x 10 wu
185 x 10
245 x 5
----------- 5 x 5s
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5



Additional BBer/ASSISTANCE WORK

Single arm bentover laterals
70 x 10
85 x 8
95 x 6


Reverse curls
70 x 10
80 x 8
90 x 6


DB front raises - no rest
30 x 10
35 x 8
40 x 6








Impressions:

[mharrislove]

I can appreciate the volume and heavy work you are doing for the delts and traps. The pressing movements are difficult!

All this with a bad shoulder held together with duct tape

Thanks! Looking forward to keeping the duct tape in the junk drawer or tool box for a change...

Yeah, not bad for a fat, old guy - you loser, lol.

LMAO...guilty on all counts!

[FlaIronMind]

Excellent session today my brother. Strong work, all around, with great volume. You know I'm a fan of those five's.

Had to lulz at the duct tape. Indeed, it can be used for far more than taping around Chuck Taylors or hi-top Vans with holes in the soles.

[mharrislove]

Excellent session today my brother. Strong work, all around, with great volume. You know I'm a fan of those five's.

Yeah, I'm probably a better bodybuilder for coming back to the 5x5 scheme on a regular basis.

Had to lulz at the duct tape. Indeed, it can be used for far more than taping around Chuck Taylors or hi-top Vans with holes in the soles.

Many uses from one item - my kinda' product.

[ironwill2008]

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

After holding steady for two cycles, I finally managed all of the reps on the last 2 sets



BACK

BB rows
bar x 10 wu
185 x 10
245 x 5
----------- 5 x 5s
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Great job on all. 5x5 FTW.

[mharrislove]

Chest, Hams, etc...

It may not be today...




It may not be tomorrow...




...but he is coming.




There is no time to waste.

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

Sumo deads (on platform; with belt and wraps)
225 x 5
315 x 5
----------- 5 x 5s
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5


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
180 - 265 x 5 --- +5 lbs
180 - 265 x 5
180 - 265 x 5
180 - 265 x 5
180 - 265 x 5

So what do you know...progress on the bench, huh? Well, that's new and different...



BICEPS

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

Backed off just a little bit here as a preemptive strike against bicep tendon issues.


Additional BBer/ASSISTANCE WORK

DB Clean & Press
70 x 3
70 x 3
70 x 3


Seated machine flyes (stack weight)
130 x 10
145 x 10
160 x 8

Peak contraction technique with 2 sec holds


Recumbent calf raises (knees in extension)
150 x 20
170 x 15
190 x 15
210 x 13








Impressions:

[mharrislove]

Great job on all. 5x5 FTW.

Thanks, Bill. This 5x5 came at just the right time, too. The work schedule is heating up again, and I train a little less frequently during this phase of training.

[hazto]

Looking strong as always, workouts showing strong intensity. 5x5, I just started doing that on DL's about a month ago, for me it seems to help me lift heavier while maintaining proper form throu out the set. Have a good weekend.

[mharrislove]

Looking strong as always, workouts showing strong intensity. 5x5, I just started doing that on DL's about a month ago, for me it seems to help me lift heavier while maintaining proper form throu out the set. Have a good weekend.

Thanks, man. Yeah, I'm a big believer of making progress through building greater work capacity.

[Brackneyc]

Hey Mike. Things are looking good as usual.

[FlaIronMind]

Excellent session today brother. And bench press progress FTW.

Have a great weekend my friend.

[mharrislove]

Hey Mike. Things are looking good as usual.

Always good to hear from you as usual, Brack. Tell the wife I said, "Hello."

Excellent session today brother. And bench press progress FTW.

Have a great weekend my friend.

Yes, my chest workouts would fit in easily in some zombie movie, where the seemingly dead somehow ambles back to life.

[wuskillz]

Solid Dl's. How is shoulder after doing bench?

[mharrislove]

Solid Dl's. How is shoulder after doing bench?

Thanks. The shoulder is okay; no strain was felt in that workout to perhaps the very last rep of the last set. My lower back on the other hand is fair sore right now. I had been transitioning among Jeffs, RDLs, and Sumos while tweaking my hamstring routine, so my body may not have been fully prepared for the volume of that 5x5 on the platform.

[TheMatzah]

Icon

Glad to see the shoulder is ok, sorry about your lower back. I know that feel.

[ironwill2008]

The work schedule is heating up again, and I train a little less frequently during this phase of training.

I know how difficult that can be, but for the dedicated few, there's always a way.

[mharrislove]

Icon

Glad to see the shoulder is ok, sorry about your lower back. I know that feel.

It's okay, man. Being 'overworked' or sore is something that I can deal with. Whereas, 'injury' = do not want.

I know how difficult that can be, but for the dedicated few, there's always a way.

True. Still in it, to win it.

[mharrislove]

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 10
• lying leg curls, 1 x 15

DELTS

Standing overhead presses
bar x 10 wu
----------- 5 x 5p
100 x 5
135 x 5
165 x 5
175 x 5
185 x 5

Last few reps were touch and go. My charter mission is to challenge myself, and I did that. Now, the brain takes over and figures out the best way forward. To my way of thinking, that means perhaps backing off by about 5 lbs or so and gaining better control at the top of the progression.



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

Holding here was wise, I can use a little more time at this load before going beyond the current 5x5 PR.



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 & general Bastardization...

A bit more work in this section (relative to the main work) than usual; I had some time today, and was in the mood to train...


Single arm bentover laterals
75 x 10
90 x 8
100 x 6


Recumbent calf raise machine (stack weight)
170 x 15
190 x 15
210 x 15


Cable front raises - superset with calf work
35 x 10
35 x 10
35 x 10


Reverse wrist curls
60 x 10
60 x 10
60 x 10


Isometric barbell holds
225 @ 10 sec x 4
315 @ 10 sec x 4
315 @ 12 sec x 2 (mixed grip, last set only)










Impressions:












The WTF? Gym Moment of the Day:




MHL...casting a shadow in the mirror lanes of fitness boys,
cardio bunnies, and 'functional' trainers since 1991...

[Stncldsnake]

Workouts are an inspiration for me to try harder and keep going, thanks for all the kind words too MH!!

[Raigs]

Your comment about the OHP is that smartest thing I have read in the last few days!

Hows the back after squats?

[mharrislove]

Workouts are an inspiration for me to try harder and keep going, thanks for all the kind words too MH!!

Hey, thank, man. And BTW, it's easy to offer up praise in your journal given the all of the hard work that you've been putting in.

Your comment about the OHP is that smartest thing I have read in the last few days!

Hows the back after squats?

Hey, just around the corner from 'Beastmode Park' is an 'Urgent Care for Gym Idiots' clinic. So, I'm mindful of the neighborhood I travel these days...

[camau71]

Bent over row: #300 x 5! You trying to catch up with our friend in Florida? Really nice work M.

[mharrislove]

Bent over row: #300 x 5! You trying to catch up with our friend in Florida? Really nice work M.

Hmm, that would be much like a Prius trying to chase down a Lamborghini, but you gotta' try, right? Let's just say that if I ever train with that guy, I will have to restrict our workout to, like, three lifts (maybe rows, pink DB wrist curls, and the tibialis anterior machine). Anything beyond that would be potentially career-ending.

[cmoore]

Hmm, that would be much like a Prius trying to chase down a Lamborghini, but you gotta' try, right? Let's just say that if I ever train with that guy, I will have to restrict our workout to, like, three lifts (maybe rows, pink DB wrist curls, and the tibialis anterior machine). Anything beyond that would be potentially career-ending.

If you two lifted in unison the earth's axis would tilt.
Happy Friday Sir.

[mharrislove]

Chest, Hams, etc...

It's been so busy at work, that I even forgot what the hell I was slated to do for this workout (a rarity for me). Once I realized that I had to pull from the floor, I got my head into the game in quick order...



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

Sumo deads (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5


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 and general Bastardization...

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

Using 2 sec holds at peak contraction each rep


Leaning laterals
50 x 10
50 x 10
50 x 10


Machine Preacher curls - no rest
110 x 8
95 x 7
80 x 7







Impressions:













The WTF? Gym Moment of the Day:





If you do an ENTIRE set of curls with your head turned to the left just to watch yourself in the mirror

then I do not want to know you.

no, we can't go grab a beer after the big game,

we can't talk sh!t while out to grab some post-workout carnage,

and we certainly cannot workout together sometime...



when this bastard meets his fate, gets what's coming to him, and leaves this life behind

I will be a sentry at my post near the rusted iron gates in the sky

soon enough, you will meet your fate too, and we will cross paths again

eager to enter the Iron Kingdom in a venerated world beyond worlds

you will cry, "...remember me? we used to slay the iron together back in the day..."

and I will cast a steely glare in your direction, dismiss you with a wave and say,

"I never knew you. depart from me, ye that work iniquity..."

And with that, you shall be cast unto a cauldron of hot yoga and deflated physioballs

never again allowed to curl in the squat rack in this world or the next.

[mharrislove]

If you two lifted in unison the earth's axis would tilt.
Happy Friday Sir.

It's amazing...you seem to turn off your cloaking device every time "tibialis anterior" is mentioned in this journal. (I'll have to remember that...)

Anyway, thanks for the journal support and props. I like the imagery provided by your post!

[-=FLEX=-]

Solid work. How do you like the sumo deads? Never tried them.


This was great:

If you do an ENTIRE set of curls with your head turned to the left just to watch yourself in the mirror

then I do not want to know you.

no, we can't go grab a beer after the big game,

we can't talk sh!t while out to grab some post-workout carnage,

and we certainly cannot workout together sometime...



when this bastard meets his fate, gets what's coming to him, and leaves this life behind

I will be a sentry at my post near the rusted iron gates in the sky

soon enough, you will meet your fate too, and we will cross paths again

eager to enter the Iron Kingdom in a venerated world beyond worlds

you will cry, "...remember me? we used to slay the iron together back in the day..."

and I will cast a steely glare in your direction, dismiss you with a wave and say,

"I never knew you. depart from me, ye that work iniquity..."

And with that, you shall be cast unto a cauldron of hot yoga and deflated physioballs

never again allowed to curl in the squat rack in this world or the next.

[mharrislove]

Solid work. How do you like the sumo deads? Never tried them.


This was great:

Hey, thanks for the co-sign, man. Given your gym experiences - you KNOW.

Anyway, you may recall that I have a busted up low back (since the 90's). So, the sumo style lends itself to a leg-dominant pull. I still feel some low back strain with the lift, but not as much as with standard DLs. It sucks, but it doesn't suck too bad since I'm more a BBer, than a PLer - I'll push the ol' bod as far as it will let me.

[ironwill2008]

To my way of thinking, that means perhaps backing off by about 5 lbs or so and gaining better control at the top of the progression.

Co-signed.

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

Great job here, Mike. These have really moved up.

Sumo deads (on platform; with belt and wraps)
----------- 5 x 5p
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5

A perfect-looking rampup.

Leaning laterals
50 x 10
50 x 10
50 x 10

I'm still trying to build up enough courage to bring these back into my own routine.

The burn....the burn......

The WTF? Gym Moment of the Day:

And with that, you shall be cast unto a cauldron of hot yoga and deflated physioballs

LOL

[FlaIronMind]

Bent over row: #300 x 5! You trying to catch up with our friend in Florida? Really nice work M.

Hmm, that would be much like a Prius trying to chase down a Lamborghini, but you gotta' try, right? Let's just say that if I ever train with that guy, I will have to restrict our workout to, like, three lifts (maybe rows, pink DB wrist curls, and the tibialis anterior machine). Anything beyond that would be potentially career-ending.

If you two lifted in unison the earth's axis would tilt.
Happy Friday Sir.

Thank you gentlemen.

Strong work as always my brother. Have I mentioned that I am tremendously enjoying watching these 5's in your journal? Excellent work.

As for that WTF Moment/God's Gym prose...beautiful brother. And yes, I am aware as well. Sadly so.