Memoirs of a Tough Old Bastard: the Resurrection of MHL

[Stncldsnake]

Have a happy new year MH!!

[ironwill2008]

All is well with the family travels so far. The kid is happy and everyone is having a great time.

The gym arrangements have been going smoothly, and the place is pretty well equipped for a town with less than 4,000 residents.

I'm rebounding nicely from the recent illness, and keeping training in check as I get back to full speed.

All good news!

* Deads with hex plates is an undeniable evil, but deads with those "interlocking" plates are not too far behind.

Having to use hex plates for Deads would drive me nuts. (srs)

* Again, no rack, so I had to squat and bench using the Smith machine - this actually went okay. I may come back to that device for some secondary chest work in the future.

Good deal. Contrary to what teh hardcorez dudez say, the Smith is not the enemy.

Contest prep affects everyone in the family, and doing shows in the middle of the year complicates what I want to do 2014, so I need to be thoughtful in how I decide to move forward.

As usual, good thinking, Mike.

[mharrislove]

Dispatch from the countryside

All is well with the family travels so far. The kid is happy and everyone is having a great time.

The gym arrangements have been going smoothly, and the place is pretty well equipped for a town with less than 4,000 residents.

I'm rebounding nicely from the recent illness, and keeping training in check as I get back to full speed.



Old school, for real...



It's a small town; folks leave their
keys right by the front door!


A few observations since wrapping up the last training cycle:

* Deads with hex plates is an undeniable evil, but deads with those "interlocking" plates are not too far behind.

* Best MacGyver Move of the Week: using the incline bench pins as a "rack" for standing OHPs!

* The gift that keeps on giving: the "who the hell is that guy?" look I got from the local personal trainer.

* Again, no rack, so I had to squat and bench using the Smith machine - this actually went okay. I may come back to that device for some secondary chest work in the future.

* The old Cybex seated calf machine > newer devices by Hammer Strength and LifeFitness, all day, every day... (For starters, you don't need to have some kinda' pituitary gland disorder just to unrack the damn thing.)



Dream machine



Tryin' to get huge in the Heartland!



Next...

* There's only 1 or 2 potential training days left down here, and tomorrow's a scheduled rest day. So, I'm not sure how I want to handle that just yet. I may train just body parts that need extra attention, or do some brief PL-style circuit with cardio at the end - we'll see...

* The time off has allowed me some room to think a bit, so I'm close to figuring out my next steps regarding comps and diet in 2013. I've written out a plan to nix the Spring shows and instead, tackle some Summer shows. But I have to discuss it with the family before I formally pull the trigger. Contest prep affects everyone in the family, and doing shows in the middle of the year complicates what I want to do 2014, so I need to be thoughtful in how I decide to move forward.




See you guys around, M

[mharrislove]

Lulz! Happy New Year man!

Hey, Josh...thanks!

Have a happy new year MH!! [IMG]http://i242.photobucket.com/albums/ff130/JONYLEO/Blogspot/Sexy_New_Year3.gif[IMG]

Will do!

Having to use hex plates for Deads would drive me nuts. (srs)

You do what you gotta' do, but it leaves a lot to be desired...

Good deal. Contrary to what teh hardcorez dudez say, the Smith is not the enemy.

Not at all, and it can be a lifesaver for guys that train solo.

As usual, good thinking, Mike.

We'll see how this plays out. Like many things, there's no clear right or wrong way to go - just a mix of pros and cons at every turn.

[camau71]

Have great New Year my friend. You are looking pretty swole these days!

[SteveR40]

Happy New Year sir. May 2013 treat you well.

[Boomer29]

Looking good!



Can't wait to see what's coming from you in '13

[BergMuscle]

Loving the training while traveling tales.

Happy New Year!

[2nd_chance]

I'm hoping that you have a great 2013 friend. I pray that God would bestow blessing upon your home, family, career and bodybuilding goals.

[bamazav]

MHL, may 2013 exceed your expectations in every way! Have a Happy New Year.

[VoxExMachina]

Happy New Year, MHL. Wishing you all the best for a smooth, healthy, and successful training year.

[FlaIronMind]

I'm hoping that you have a great 2013 friend. I pray that God would bestow blessing upon your home, family, career and bodybuilding goals.

This was written so concisely, so eloquently and echoed my sentiments so well, I had to QFT brother.

[mharrislove]

Hams and Back

Finally...back in the dungeon! First illness, then travel...talk about an overdue appointment.

Things were still out of sorts upon rising as I stumbled over unpacked luggage in the dead of night, searched for my shaker cup at 4:30 AM, and left my iPod in my carry-on bag - but all of that nonsense was of little concern.

Feet were planted on the platform, cold iron was in the throes of my grip, and my focus was razor sharp and dead center.




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

Jefferson lifts (from platform; belt; Vgrips on top sets)
135 x 5
225 x 5
315 x 5
365 x 4
385 x 3

Time to put these back into the rotation. My low back was OK, but the brief bout of discomfort a couple of weeks ago did not escape my memory. I decided to take some preventative action and make the necessary adjustments.

Since I'm still working back up to full working force, and the Jeffs had been out of the mix for a while, I kept some gas left in the tank (like I had a choice; everything feels a little heavier coming off of an illness).


Gym experiment - low bar back squats (posterior chain focus)
135 x 5
225 x 5
315 x 5
365 x 4


Lying leg curls
130 x 15
130 x 12
130 x 10


Glute/ham machine
* Will phase in Exercise #4 as I get my conditioning back



BACK/REAR DELTS

Bentover BB rows
bar x 10
135 x 10
225 x 10
275 x 6
275 x 5


Seated cable high rows - using 2 cable handles
160 x 10
160 x 10
160 x 10


One-arm bent over laterals
75 x 10
75 x 10
* Will add 3rd set next week


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

Seated machine flyes SS w/machine rear laterals
130 x 10 / 115 x 10
145 x 10 / 115 x 10
145 x 8 / 115 x 10

2 sec holds w/each rep


Seated DB presses
70 x 10
70 x 10
70 x 10


_______________________________________________








Impressions:

The "new look" back/rear delt routine is still in effect and rolling along pretty good despite the training interruptions. The lower body work was a little down today, but not by much. Based on past experience, this is just a matter of time and simply reflects the recent FUBAR IRL incidents - I should be back to baseline volume/loads in 1 or 2 split routine cycles.

Regarding the off-season/prep plans; the wife and I briefly discussed the options. To my surprise, she favors the winter shows which is interesting:

- On the plus side: that would extend the current off-season and allow for me to really advance my areas of focus prior to hard dieting, and I wouldn't have to be an anti-social jerk during the family trips over the next couple of months and during the wife's milestone B-day celebration in the spring. Obviously, prepping for comps without all of those known distractions would be a welcome relief.

- On the negative side: that means going from a slate of comps featuring 2 tune-up regional shows prior to a big pro qualifier, to the unsavory option of opening up with two nasty pro qualifier shows and finishing up with a regional show. I would then have to make a decision about maintaining conditioning (or residing in the general ballpark) until the big northeast natty comp about 4 months later. Also, the diet would run through my wedding anniversary, but you can't avoid family damage entirely with a prep; competing in the spring, summer, or winter means stepping on somebody's toes at some point in time. You just have to chose your poison and give full disclosure. That's the best that I can do.

Anyway, I'm warming up to the idea of this new reality. In the meantime, I'll run the requisite post-holiday mini-diet and see how things look by next month. As things stand right now, the true prep would start around mid-August.









Is This Real Life?

Dispatches from the countryside...continued.


Sledding at the family farm:










Final small town training missive: the last couple of training days at the local gym were completely derailed by "resolutioners." The gym census easily jumped by about 300% - which if you only have a single machine for each major movement AND everyone trains as if trapped within the pages of Men's Health magazine, means NO equipment was available.

Getting up early is the common anecdote for resolutioners, but not in a small town; EVERYONE is up and at 'em by 5 AM. * sigh * So, the last couple of days were spent just doing cardio.

I had no problems in the city gym this morning; the noob rush didn't really pick up until I was on my way to the locker room!

[mharrislove]

Have great New Year my friend. You are looking pretty swole these days!

Hey, thanks for stopping by my neck of the woods - and for the encouragement!

Happy New Year sir. May 2013 treat you well.

What's goin' on? I need to stop by your place and see how "Round 3" is progressing...

Looking good!

[IMG]http://i1242.photobucket.com/albums/gg531/sparklingone/HappyNewYear.jpg[IMG]

Can't wait to see what's coming from you in '13

You and me both! Thanks, Boom.

Loving the training while traveling tales.

Happy New Year!

Yeah, I always get a charge out of training somewhere new!

MHL, may 2013 exceed your expectations in every way! Have a Happy New Year.

Hey, journal partner - the same to you!

Happy New Year, MHL. Wishing you all the best for a smooth, healthy, and successful training year.

Thanks, Vox; can't wait to see how it unfolds...

I'm hoping that you have a great 2013 friend. I pray that God would bestow blessing upon your home, family, career and bodybuilding goals.

This was written so concisely, so eloquently and echoed my sentiments so well, I had to QFT brother.

Thanks guys; your longtime support and friendship means a lot. I look forward to seeing what lies next for you guys as well.

[-=FLEX=-]

Welcome back.

Happy New Year.

Nice squatting today.

[mharrislove]

Welcome back.

Happy New Year.

Nice squatting today.

Thanks, man. I'm hoping that my low back plays nice so I can get that lift back to 2010 levels. But even if that's not in the cards, the front squats are still performing well for me so far - so I've got options.

[Bo_Flecks]

As things stand right now, the true prep would start around mid-August.

Planning on being right there with you, with the exception that I will start prepping in mid-July. Should be fun to run it in parallel journals.

[hazto]

Still following your journal, looks like you have a great plan going into the new year. It is cool that your wife had an positive opinion on your comp's, winter. Good luck.

[Stncldsnake]

Great workout's MH, looking huge!!

[mharrislove]

Planning on being right there with you, with the exception that I will start prepping in mid-July. Should be fun to run it in parallel journals.

Hmm...interesting. Yeah, this should be a good run. Our journals will have an extra measure of urgency for sure come the 2nd half of the year.

Still following your journal, looks like you have a great plan going into the new year. It is cool that your wife had an positive opinion on your comp's, winter. Good luck.

Hey, it's good to hear from you. She surprised me by opting for the later shows, but there are some advantages to her request. So, I'm mentally making the adjustments in my goals, etc, already.

Great workout's MH, looking huge!!

Thanks, bro. Despite the unwanted fat suit I'm sporting now, I do believe that I've made some progress size-wise. I still need some body parts to be downright scary before I diet down again, so despite the recent gains, I am far from satisfied. Nothing on the horizon but work, work, work...

[Boomer29]

Feet were planted on the platform, cold iron was in the throes of my grip, and my focus was razor sharp and dead center.

dirty talk.


I think winter shows would suck but give you ample time.

Love the sledding pics

[mharrislove]

Chest w/triceps + calves
* yesterday's work *

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 - phase II shoulder rehab
bar x 10
--------- two doubled red bands, high tension
45 - 135 x 5
100 - 190 x 5
135 - 225 x 5
155 - 245 x 5
185 - 275 x 5


Flat BB bench press, Pt 2 - phase III shoulder rehab
135 x 10
185 x 10
225 x 10
--------- shoulder test
245 x 1
265 x 1

Important work was happening in this nondescript session. While I didn't note it in the details of the log, I was trying a few variations of grip and foot placement throughout the session. Rather than drown in a sea of endless experimentation, the info I gained did set the cast for subsequent workouts.

My benching that involves target weight progressions will feature the PL form with the more narrow grip - this is mainly for the benefit of my shoulder. However, my BB style chest work will feature a wider grip - albeit at lower loads. I definitely feel more pec stimulation with the "Gironda" form, but my shoulder issues will not allow for me to generate my best power/strength with a wider grip unlike some powerlifters.

And this is all fine. In many ways it fits my powerbuilder ethos: pay attention to strength and pay attention to working the muscle. My pec work over the last 6 months or so has actually yielded some decent gains. I attribute most of the progress to my reintroduction of flye movements using Fisher Price weight, the cumulative effect of the "lazy Bastard" high frequency sets, and the slow recovery of my shoulder. My top weight lifted has not really changed a great deal in this time (although the quality of the reps and sense of "pushing power" have improved).

This is not to say that progression is not a critical element of the program. But it does speak to the fact that other training factors are important when it comes to hypertrophy - which shouldn't come as a surprise. It's not exactly a newsflash that bodybuilding is not synonym for powerlifting.


CGBP
225 x 7
205 x 10
185 x 12


Gironda presses
--------- two doubled red bands, high tension
45 - 135 x 10
100 - 190 x 10
135 - 225 x 10


Dip machine
170 x 15
170 x 15
170 x 15


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


Tricep pressdowns
140 x 10
140 x 10
140 x 8



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

Leaning laterals
40 x 10
40 x 10
40 x 10


Reverse curls
60 x 10
70 x 10
80 x 8

_________________________________________



CALVES

Recumbent heel raises (stack weight)
170 x 15
190 x 15
210 x 12
210 x 10






Impressions:


- Ai Weiwei

[mharrislove]

dirty talk.

This is the O35 section...parental advisory is in effect.

I think winter shows would suck but give you ample time.

At least they will be before the holidays!

Love the sledding pics

Thanks - we had big fun!

[Boomer29]

My top weight lifted has not really changed a great deal in this time (although the quality of the reps and sense of "pushing power" have improved).

This is progression.

[mharrislove]

Quads, Biceps, and Forearms

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 12
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

QUADS

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 2


Front squats, Pt 2 (in rack; with belt; no wraps)
225 x 10
225 x 8
225 x 7


Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15


Leg extensions
140 x 15
140 x 15
140 x 15


X-mas wares for the gym...








BICEPS/FOREARMS

Straight BB curls (using Oly bar)
45 x 10 wu
85 x 10
115 x 6
115 x 5
115 x 5


DB Hammer curls on Preacher bench
40 x 8
35 x 10
35 x 10


Standing DB curls
40 x 10
40 x 8
35 x 10


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

Seated shoulder press machine
crappy machine, who knows? x 10
buncha' plates x 10
mystery plates/pulleys x 10

Completely wiped out - I think I'm done...

________________________________________








Impressions:

[Lou1se]

* The gift that keeps on giving: the "who the hell is that guy?" look I got from the local personal trainer.

/\/\


Tryin' to get huge in the Heartland!

Looking very thick and in great shape MHL! Best of luck this year as you work towards a 2014 comp. Your dedication and strong work ethic will keep you on track. You already have a solid base to build and improve upon.

My top weight lifted has not really changed a great deal in this time (although the quality of the reps and sense of "pushing power" have improved).

This is not to say that progression is not a critical element of the program. But it does speak to the fact that other training factors are important when it comes to hypertrophy - which shouldn't come as a surprise. It's not exactly a newsflash that bodybuilding is not synonym for powerlifting.

Good point.

We're all guilty of trying to chase numbers (risking injury, stubbornly hell bent on pushing the reps thru) ...the mind to muscle connection is lost as performance and technique suffers.

Make every rep count, do it well.

[Raigs]

Wow some nice sessions going on here. Glad to see you are going more regularly. Im in to follow some contest prep. I cant look at your pictures then look at my arms lol you look huge

[camau71]

Quads, Biceps, and Forearms

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• leg extensions, 1 x 12
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

QUADS

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 2


Front squats, Pt 2 (in rack; with belt; no wraps)
225 x 10
225 x 8
225 x 7


Adapted leg presses (narrow stance; using hip sled machine; stack weight)
330 x 15
330 x 15
330 x 15


Leg extensions
140 x 15
140 x 15
140 x 15


X-mas wares for the gym...








BICEPS/FOREARMS

Straight BB curls (using Oly bar)
45 x 10 wu
85 x 10
115 x 6
115 x 5
115 x 5


DB Hammer curls on Preacher bench
40 x 8
35 x 10
35 x 10


Standing DB curls
40 x 10
40 x 8
35 x 10


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

Seated shoulder press machine
crappy machine, who knows? x 10
buncha' plates x 10
mystery plates/pulleys x 10

Completely wiped out - I think I'm done...

________________________________________








Impressions:

I liked everything on your page today. Food for thought combined with a strong, compact workout. Perfect!

[ironwill2008]

Gym experiment - low bar back squats (posterior chain focus)
135 x 5
225 x 5
315 x 5
365 x 4

Not too shabby for an 'experiment!'

Regarding the off-season/prep plans; the wife and I briefly discussed the options. To my surprise, she favors the winter shows which is interesting:

That's the first piece of the puzzle of putting together a schedule.

Sledding at the family farm:

the last couple of training days at the local gym were completely derailed by "resolutioners."

I'm seeing similar reports in many other journals. The good thing is that it won't last more than a couple of weeks.

But it does speak to the fact that other training factors are important when it comes to hypertrophy -

QFT. Bodybuilding is much more than moving weight.

Front squats (in rack; with belt; no wraps)
bar x 10 wu
135 x 10
185 x 5
225 x 5
255 x 5
275 x 5
305 x 2


Front squats, Pt 2 (in rack; with belt; no wraps)
225 x 10
225 x 8
225 x 7

Good work!

X-mas wares for the gym...

That one'll have the resolutioners shaking their heads!

[bamazav]

Love the t-shirt. I need one!

Work looks great. Keep on hammering it out.

Pitchers and Catchers report in just a few short weeks. How your A's looking?