Micooo's Training Log

[Micooo]

Lower light:

Squat
180x10
180x10
180x10
180x10
180x10

Seated Calve Raise
105x10
105x10
105x10
110x10

Leg Press
325x12
325x12
325x12

Standing Calve Raise
175x10
175x10
175x10

Leg Extension
115x15
115x15
115x15

Lying Leg Curl
90x15
90x15
90x15

Cable Crunch
195x12
195x12
190x12

Notes: I've decided I'm going to keep all my squats static until I fix up this knee problem. I've noticed that my knees have begun to crack at the bottom of my reps and I don't think this is a good thing. I'm going to start focusing more on sitting back and driving with my hips. This might take some time so bear with me. On my heavy days, I'm just going to start focusing more on my deadlifts and put my squats on the backburner for now. I hope I work this out soon.

[Micooo]

Today's upper light workout:

Incline Barbell Press
145x10
145x10
145x10
145x10

Barbell Row
145x10
150x10
150x10

Overhead Press
100x10
100x10

Vertical Row Machine
120x12
120x12
130x12

Machine Fly
140x12
140x12
140x12

Hammer Strength High Row
90x12
90x12

Tricep Overhead Cable Extension (V-Bar Attachment)
110x12
120x12
120x12

Dumbbell Curl
20x12
22.5x12
25x12

Notes: Fantastic workout today. I finished my progression with 145 on my incline press so next time I'll throw in my first set with 150. I also finally got that last rep on my OHP. My left wrist was hurting with the barbell curl so I went back to the dumbbell and to be honest I like curling with dumbbells a lot more so I'll probably stick with that for now. Well I gotta go to bed because I gotta get up to go to the gym at 6:30 tomorrow for my lower heavy day. Cheers

[Micooo]

Lower heavy 5x5 day:

Squat
200x5
200x5
200x5
200x5
200x5

Sumo Deadlift
255x5
255x5
255x5
255x5
255x5

Lying Leg Curl
115x10
115x10
115x10

Standing Calve Raise
185x10
185x10
185x10
185x10
185x10

Hanging Leg Raises
12xBW
12xBW
12xBW

Notes: I did a dynamic warmup for the first time today and let me tell you, they make a world of difference. I had no knee pain during or after squatting and I just felt really good and warmed up from it. I've decided that I still want to focus more on my deadlift though, so I will be increasing my deadlift for two cycles and then my squat (it'll look like: 5x5 up dead, 3x3 up dead, 5x5 up dead, 3x3 up dead, 5x5 up squat, 3x3 up squat, repeat). I really wanna pull three plates for 5x5 (I will settle for 3x3, that's worst case scenario though) by the end of summer. Weak for some, strong for me. I'm making progress, and that's all that matters. You'll notice that I don't focus much on progressing in my accessory work, but that's because I look at it as solely "picking up the spares" for what my big lifts don't get. I should try moving up my calve raises soon though. I've been at 185 for awhile now. That's for another day though. I'll update this on Wednesday!

[Micooo]

Upper Heavy 5x5:

Bench Press
205x5
205x5
205x5
205x5
200x5

Seated Cable Row
130x8
130x8
130x8
130x8
130x8

Hammer Strength Chest Press
135x10
135x10
135x10

Neutral Grip Pulldown
120x12
120x12
120x12

Lateral Raise
20x12
20x12
22.5x12

Notes: Good workout. Added another set of 205x5 today and moved up my chest press to 135. Felt good. Gotta go watch fireworks. See ya tomorrow!

[Micooo]

Lower light:

Squat
180x10
180x10
180x10
180x10
180x10

Seated Calve Raise
110x10
110x10
110x10
110x10

Leg Press
325x12
325x12
325x12

Standing Calve Raise
175x10
175x10
175x10

Leg Extension
115x15
115x15
115x15

Lying Leg Curl
90x15
90x15
90x15

Cable Crunch
195x12
195x12
195x12

Notes: I've been slacking on my progression in squats. It's time to kick my ass into gear. Even if that only means moving a set or two to 185. Progress is progress and I'm gonna aim to beat each workout from now on in volume for my squats.

[Micooo]

Forgot to update my log for two days again.. Sorry guys.

Upper light (7/6/13):

Incline Barbell Press
150x10
145x10
145x10
145x10

Barbell Row
150x10
150x10
150x10

Overhead Press
100x10
100x10

Vertical Row Machine
140x12
140x12
120x12

High Cable Fly
60x12
60x12
60x12

Hammer Strength High Row
90x12
90x12

Overhead Cable Tricep Extension (V-Bar Attachment)
120x12
120x12
130x12

Dumbbell Curl
25x12
25x12
25x12

Lower Heavy 3x3 (7/7/13):

Squat
215x3
215x3
215x3

Sumo Deadlift
275x3
275x3
275x3

Lying Leg Curl
115x10
115x10
115x10

Standing Calve Raise
185x10
185x10
185x10
185x10
185x10

Hanging Knee Raise
BWx12
BWx12
BWx12

Notes: All my workouts have been going pretty well. I'm not having any more pain in my knees when I squat either. Lately I've been losing motivation to update this, I'm trying though. I'll update this tomorrow. Going for two plates on my bench for the first time in my life. Wish me luck!

[FuzzyMuzy]

Good luck on two plate bench man. How's the upper lower split going so far?

[Micooo]

Good luck on two plate bench man. How's the upper lower split going so far?

Thanks brah, went pretty well actually! Gonna keep it static for next week and focus on my form a little more though. The constant progression is catching up to me. The split is going great though, I like it a lot more than a p/p/l. More frequent off days I suppose, but less specification. Hey, it's workin!

[Micooo]

Upper Heavy 3x3 Bench:

Bench Press
225x3
225x3
225x3

Seated Cable Row
135x8
135x8
135x8
135x8
135x8

Hammer Strength Chest Press
135x10
135x10
135x10

Neutral Grip Pulldown
120x12
120x12
120x12

Lateral Raise
22.5x12
22.5x12
22.5x12

Notes: Benched two plates for the first time in my life. It was awesome.

[Micooo]

Lower Light (7/10/13):

Squat
185x10
185x10
185x10
185x10
185x10

Seated Calve Raise
110x10
110x10
110x10
110x10

Leg Press
325x12
325x12
325x12

Standing Calve Raise
175x10
175x10
175x10

Leg Extension
115x15
115x15
115x15

Lying Leg Curl
90x15
90x15
90x15

Cable Crunch
195x12
195x12
195x12

Notes: Moved up my squats today. Went alright. Hopefully I'll be able to go for 190 within my next 3 workouts.

Upper Light (today):

Incline Barbell Press
150x10
150x10
145x10
145x10

Barbell Row
150x10
150x10
150x10

Overhead Press
105x10
105x7

Vertical Row Machine
140x12
140x12
140x12

Low Cable Fly
50x8
45x12
45x12

Hammer Strength High Row
90x12
90x12

Tricep Pushdown (V-Bar)
130x12
130x12
130x12

Dumbbell Curl
25x12
25x12
25x12

Notes: Solid workout, gonna work on my form for barbell rows a little more before progressing again. I noticed my left elbow was flaring A LOT. Not good.