Milone79's Journey back to the Pro Stage.

[Milone79]

Didn't realise you had a log. Howdy

Howdy mang...thanks for checking it out.

[psychodiver9]

This log needs more gf pics

[Milone79]

lol...I'll see what I can do...

las tnight Legs High reps...started off with Heavy deads as usual..405x6, 455x5, 460x1...da faq??? was totally done by the third set...not sure why but myu body said no more!!

Front squats 3x225x12
leg extensions 3x15

seated leg curls 3x15
single leg curls 3 x15
hip abductor machine 3 x15...yea yea I know but if its good enough for Kai Greene then Its good enough for me..lol

toe press 3x15
45 degrees calf press 3x15
seated calf raises 3x 15

macros the same....

tonight upper body high reps then going away to Lake Huron for the weekend...will do HIIT but gonna try it on the mountain bike for a change..the sprinting 2x week combined with training legs twice a week is starting to play havoc on my knees and they are hurting pretty bad right now...hopefully some physio tonight will fix them up.

[Milone79]

hmmmm tastes BETTER you say?? skeptical hippo is skeptical..lol will look into that...thanks :-)

Upper body heavy...rope cable pullovers 3x15 , yates rows 3 x 15. lat pulldowns 3x15, rope face pulls 3x15

Flat dumbbell press 3x15, hammer strength single arm press 3x15, incline flyes 3x15

Shoulder shocker..

Smith machine CGBP 3 x 15

Incline dumbbell curls 3x15

pec deck/reverse flyes 3 x 15 each

rope pulldowns/hammer curls 3x15

doneeeeeeeeeee...lowered carbs a bit last night to allow for a few cheats this weekend....I am off for a 3 hour car drive now to beach getaway but dont worry I will still be doing cardio and sticking to the diet today....tomorrow will be a nice re-feed day :-)

[Milone79]

Great weekend off in Grand Bend Ontario....nice beaches...some good food..and even had a couple of alcoholic beverages..lol did lots of walking and mnt. biking and came home relaxed and re-charged..

LEGS-HEAVY...(one of the best leg workouts in recent times my brothers/sisters)
Squats 365x6, 405x6, 405x6, 405x7 drop set. 315 x 5, 225x6.....
Leg extensions..full stack 3x10

RDL 3 x 10
laying leg extensions 3 x10

toe presses 3 x12
seated calf raises 3 x12

everything felt amazing this night...one of those workouts where you feel like you kicked some iron ass!!

macros were the same...

EDIT--Morning BW 195.8 lbs... NEW PREP LOW!!!!!!!!!!!!! WOOHOO!!!!!!!!!!!

[Milone79]

Last night Upper Heavy...

Back Chins BW 3x10, Yates Rows 3x8 (280 lbs. last set), Seated one arm cable rows 3x10, Rope face pulls 3x12

Flat Dumbbell press 100s 3x8, 1x12 (last set)...oh yeah!!!!!! love when the last set= best set!!
Incline dumbbell flyes 80s 3x8

Decided top try something new for shoulders...standing OHP...5x5 with 135 lbs..yes I am weak as fuark on tis movement...feelsbadman.jpg good pump though none the less....seated dumbbell lateral raises 3x8

Triceps I also tried something new..seen Matt Ogus demonstrate it in his video..lying triceps extension/press but instead of bringing the bar to head you lower it to the throat and press up....felt amazing and today my triceps are screaming...

Machine preacher curls 3x8

pec deck/reverse pec deck flyes 3x10 each

diamond push-ups...seated concentration curls 3x10 each.

felt really god again last night...kept the macros the same....tonight physio then HIIT!!!!

[lakerzfan07]

in. You lookin freakin great my man

[Milone79]

thanks brother...

last night HIIT...back on the track...I love/hate sprinting....legs are tight today...did some foam rolling at home before leaving for work this morning...Legs-High reps tonight...

[Milone79]

Deadlifts + Legs (light/high reps)

Thought I would do one all out set for deads this night for a change... 405 x 15!!!!! dayum!! I never done that before!!

Squats 315x15, 315 x 10, 315 x 10...first set felt easy but the second two...not so much...

Single leg-press 3 x15 each..nice and deep...

Leg extensions one drop set 150x15, 100x15, 50x15.....

Aductor/abductor machine 250 lbs 3x15 each supersets

Seated Hamstring curls, 3x15......single leg curls 3x15

Standing calf raises 3x15, ,,,seated calf raises 3x15...macros the same woke up with some serious DOMS especially the lower back....gee wonder why?? lol gonna shake up the macros a bit starting tomorrow....been stalled a tad at this BW and need to make a few adjustments..

Off work today and going to hit the golf ball for 9 holes with my beautiful GF...this should be fun.....tonight Upper body--high reps.

[psychodiver9]

Damn. Sick volume

[peanut-butter]

15 rep pulls then 15 rep squats. You must love pain.

[Milone79]

lol yeah...I was in a "bring on the pain" mood last night....started off wondering wtf I was really gonna do since my knees have been sore all week from sprinting...but once I got going it was game on...lower back is actually screaming today..think I may have actually slightly injured it but nothing too srs....will probably do as many seated movements tonight that I can to be safe..

[JasonDB]

15 rep pulls then 15 rep squats. You must love pain.

That there glycogen storage training.

[The Solution]

So your doing Upper/Lower Power and Upper/Lower Hyper pretty much?

No video of 405 x 15? Come on you are known for your videos

[Milone79]

yeah really pushed my body hard on the deads and squats....also playing with lowering rest times between sets and incorporating a few more supersets..

I know Bob, never a camera a round when I do something crazy like that...the gym I have been training at for the last few months isnt as cool as my old one..

:-(

Upper Body High Reps...rope cable pullovers, 3x15, Yates rows on smith machine (to take stress off lower back) 3x15, lat pulldowns 3x15, rope face pulls 3x15

Chest- Flat bench barbell press 3x15, incline dumbbell flyes 3x15

Shoulders-usual shoulder saver routine

Triceps Biceps..incline dumbbell curls superset with incline cable overhead extensions.

Pec deck/reverse pec deck flyes 3x15 ea. rope pulldowns/hammer curls 3x15 eac

changed macros a bit..about 150 cals less than usual and was still able to have homemade french fries in place of my usual oatmeal. :-)

[JasonDB]

You have me beat on deadlift reps Nico... my record this year for a single work set was 10 with 405.

[Milone79]

The best I ever had before that was 10 reps with 405...A switch went off that night though and I entered into the state of Beast Mode....not sure what came over me exactly...

also...BW 194.4 saturday morning...new prep low and one week out from my guest posing in Dearborn Michigan :-)

[Milone79]

Last night I laced up the old soccer cleats and decided to do my HIIT in the grass for a change...my back and knees have been a bit sore lately so I thought the combination of running on the grass and under the trees at my near by soccer field would be a bit more comfortable...with my g.f. accompanying me we did 100mx6... macros were kept the same last night...this morning BW 193.4!!! HOLY CHIT!!! two new lows in 3 days....its funny how that happens sometimes..2 weeks can pass with no change in BW then you lose a few pounds all at once..

Today the gym closes at 5:00pm since its a holiday here in Canada so I have to hit the gym a bit earlier than usual...for legs-Heavy.

[Milone79]

Due to holiday hours I opted to hit another gym tonight so that I didnt have to train toooo early in the aft...
well different gym...= another strong workout.. :-D

Legs heavy..squats 365x6..405x6...405x6...405x7..drop set..315x5...drop set...225x7...not bad one more rep with 225 from last week. :-)
this other gym has the hammer strength single leg press machine I love..3x10
one big drop set on leg extns.

barbell RDL..3x8 with 315 lbs..
laying leg curls 3x8
seated leg curls 3x8

toe presses 3x10
seated calf raises 3x15
angles calf raises 3x15

stretched..foam rolled...headed home to wash the car. :-)

[Milone79]

Upped the carbs slightly last light..morning B.W 194.4 lbs....5 days out from Michigan....the funniest part of my leg workout last night was when I finished my squats an older gentleman who was paying attention to my set asked if I competed..I said yes...to which he responded "you are a strong son of a bitch"...lol I said thank you..

[Milone79]

A few pics to share;

some "bro food" I made last night..steamed broccoli, grilled veggies and chicken breast which I marinated all day in lemon juice, olive oil, variety of spices, garlic and cilantro....nice and juicy..



a pic I took last night..details starting to appear...

[PBateman2]

Oh! oh! Cuts comin in... When's the guest posing? Where in Michigan? I was born in Detroit

Look like youve been KILLIN IT. Keep it up, man!

[Milone79]

Yes sir..lol been killing it on a daily!!

the show is UFE HAVOC

The Adray Auditorium @ Henry Ford Community College
5101 Evergreen Road
Dearborn, MI

Never been to the state before but hear there are tonnes of great outlet malls close by...can you recommend me some things to do/see while there?? I will probably spend all of Sunday just checking out the city a bit.

[PBateman2]

Sa-weeet!

Oh god. You must...and I MUST...eat at Olga's kitchen. Gyros are PURE SEX Also, order the Orange Cream Cooler. Whenever I go visit family there I always add 1 hour to my flight time. I always stop on the way for Olga's Kitchen...lol. They used to have one out here in Cali but it shut down.

There are some cool shops in downtown too. Check out the automotive hall of fame if you can. Pretty fun!

[Milone79]

MMMMMM gyrosssss...guess saturday night will be a "re-feed" lol ;-)

thanks Manu will check out your great suggestions. Much appreciated.

[Milone79]

Upper Heavy...

Back-Chins BW 3x10..Yates rows 3x8 last set 285lbs..one arm cable rows 3x10 (110lbs)...rope face pulls 3x12

Chest..flat barbell bench..worked up to a single with 320 lbs..dumbbell press 2x8, 1x10 (100s)..incline flyes 3x8

Shoulders-Seated dumbbell press 3x6...80s, 90s, 100s...seated lateral raises 3 x8..last set dropped from 50s...to 35sx8...to 25sx8.....nice burn...:-)

Triceps- smith close grip bench 3x6 (2 plates plus 10+ 5 per side

Biceps..machine preacher curls 3x8

Pec deck/reverse flyes 3x10 each...diamond push-ups/concentration curls 3x10 each

got out of the gym about an hour later than usual...wasn't too happy about that...part of the reason was physio ran a tad last today but also 2 guys at the gym decided to spark up conversations with me and rather than be rude about it I chatted...especially with a younger kid who is new to the iron game and looking for some advice...can't do that too often though..I need to stay focused when I am there and do business!! Even if it means training at another facility for the rest of the prep...

[Milone79]

Morning BW 193.3 lbs

Feeling a bit sore and lethargic this morning...mostly I think because everything was finished so late last night including my eating and getting to bed near midnight...will have a nap at lunch today and get my ass in bed earlier tonight after HIIT to hopefully recover....also booked more physio tonight to work on the lower back.

[Milone79]

Great session of HIIT on the track last night with my gorgeous G.F. did 100mx7 this time....felt so good after the first six I decided to throw in one more for good measure...physio tonight then Deadlifts(heavy) plus Legs-high reps... morning B.W still 193 lbs... feelsgoodman.jpb

[Milone79]

AWESOME WORKOUT LAST NIGHT!!!!!!!!!!!!!!!!!

Deadlifts....worked my way up to 405x3, 495x3,(P.R.!!!!!!!) 455x3, 405x6....so pumped about the triple with 5 plates..even my chest hurt afterwards...lol felt amazing though and probably the best form I have ever used!

Front squats- 225 x 3x12

Leg extensions 3x15--superset with Seated Leg curls 3 x15

Adductor/Abductor machine 3x15 each (250lbs)

Angled calf raises 3x15
Toe presses 3x15
Seated calf raises 3x15

Felt really really strong yesterday for some reason...came home and started eating and my muscles starting filling out and getting super vascular...went to the washroom and caught a glimpse of myself in the mirror and almost scared myself...legs veins popping, abs were the most shredded yet...

Kept macros the exact same and woke up at 192.6 lbs this morning... I fawking love this chit!!! CAls are still the same and the bodyfat keeps melting away.... :-) Upper Body-high reps tonight then off to Dearborn Michigan tomorrow for my guest posing appearance.... can't wait!!!!!!!!!!

[JasonDB]

Do you find high rep front squats (I do them every other workout atm) make you feel like you will vomit? Glad I IF these days.