Memoirs of a Tough Old Bastard: the Resurrection of MHL

[llahhsoj]

Nice work! I'm seeing the JMs more frequently in here lately. I never tried them with the bands though.

[mharrislove]

Chest w/triceps + calves

Functional Training

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

After work training session today - may God have mercy on my wretched, dark, soul...



CHEST/TRICEPS

Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
bar
45 - 135 x 10
115 - 205 x 10
115 - 205 x 10
135 - 225 x 10
155 - 245 x 10
175 - 265 x 7


Gironda presses
--------- two doubled red bands, high tension
100 - 190 x 10
115 - 205 x 10
135 - 225 x 8


JM presses - gym experiment/1st time using bands on these
--------- two doubled red bands, high tension
45 - 135 x 10
75 - 165 x 10
95 - 185 x 7


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


Dip machine
190 x 15
190 x 12
190 x 12


Standing cable French presses
115 x 12
115 x 12
115 x 10


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

Cable front raises
30 x 10
35 x 10
40 x 10


Reverse curls
60 x 12
70 x 10
80 x 8

_________________________________________



CALVES

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


Seated heel raises
2 plates x 20
2 plates x 15
3 plates x 10








Impressions:




* Newfangled bench press set up with flat feet: me gusta!

* I really need a serious dietary intervention: man the harpoons..!

* My hams are absolutely toast after that banded session of RDLs a few days ago. Normally, my powerbuider side can happily co-exist with my bodybuilder side, but if the RDLs are really more effective than my Sumo DLs or Jeffs for the targeted area, then I have a hard decision to make. Will sleep on it...











The WTF? Gym Moment of the Day:

UGLY CURLS



1) In an asymmetrical, nearly tandem stance, this guy was whipping the DBs around as if juggling lit torches, nearly keeling over with each rep... ("Brah, R U OK..?")

2) BB loaded for bear in the rack - heavy as fuk - another guy grabs the bar and starts hopping around as if holding a jackhammer, bringing his upper body to the bar instead of bringing the bar to his body. (This fine work was performed by none other than the infamous, "MicroMan.")

3) A million dudes with the same Ed Hardy t-shirt and Men's Health magazine subscription doing DB curls while standing on one-leg. (...because regular BB curls are so ineffective...sarcasm detector set to US government deficit levels.)

[mharrislove]

Nice work! I'm seeing the JMs more frequently in here lately. I never tried them with the bands though.

Thanks, Josh.

I normally opt to not use bands on during this phase of training if the lift is new. However, there were reasons to go against the grain today. I thought that the continuous tension would be nice to have on the exercise. Also, there is naturally such a severe drop in tension as a French press reaches terminal extension, the bands helped to minimize that effect and provided nice resistance through a greater ROM in comparison to raw weight. It's still early in the process, but I was pleased with the first run.

I believe this is the first time I've used bands for a triceps exercise (since it's not the easiest body part to use the technique). I may have tried it with CGBPs once or twice years ago, but probably didn't like it enough to make it a staple.

[Raigs]

UGLY CURLS



1) In an asymmetrical, nearly tandem stance, this guy was whipping the DBs around as if juggling lit torches, nearly keeling over with each rep... ("Brah, R U OK..?")

2) BB loaded for bear in the rack - heavy as fuk - another guy grabs the bar and starts hopping around as if holding a jackhammer, bring his upper body to the bar instead of bringing the bar to his body. (This fine work was performed by none other than the infamous, "MicroMan.")

3) A million dudes with the same Ed Hardy t-shirt and Men's Health magazine subscription doing DB curls while standing on one-leg. (...because regular BB curls are so ineffective...sarcasm detector set to US government deficit levels.)

Ha man I need to train with you just for lulz

Nice benching with the bands

[ironwill2008]

People pay for their vehicles, too, but they don't get to drive across your lawn or over picket fences just because they want to do their own thing.

Exactly.

So why do these folks just throw it all right out the window when they come to exercise? (rhetorical question, of course; no one has the answer).

Of course, increased central control has clear risks. I suppose the physical culture fascism of Planet Fitness serves an example of increased control not being a good thing...

Yep; a double-edged sword.


I can remember a time when none of this was an issue; the gym members policed their own, and there was hardly ever any problem. Those days are long gone.

The WTF? Gym Moment of the Day:

...doing DB curls while standing on one-leg.

You know, out of all the goofball stuff people do, thinking they're doing something worthwhile/effective, I just can't figure ^^^^this one out. No sane person could possibly think doing this is in any way productive.

[Stncldsnake]

Awesome work sir!!!

[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
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

Busy day on the family front, so in the dungeon for another mid-day workout.



QUADS

Back squats
bar
--------- red bands, doubled, very high tension
45 - 145 x 10 wu
135 - 235 x 5
185 - 285 x 5
225 - 325 x 5
265 - 365 x 4

Front squats
135 x 10
185 x 10
-----------
225 x 10
225 x 10
225 x 8

Aiming more for reps and good depth here...


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


Leg extensions
160 x 10
160 x 12
160 x 12




BICEPS/FOREARMS

EZ curls
--------- orange band, 2 points of contact, very high tension
45 - 75 x 10 wu
45 - 105 x 10
45 - 105 x 10
45 - 105 x 10

(EZ bar used due to availability only)


DB Hammer curls on Preacher bench
40 x 10 / 40 x 10
40 x 8 / 40 x 8
40 x 7 / 40 x 7


Machine Preacher curls
100 x 10
100 x 10
100 x 8+2


Standing behind-the-back BB wrist curls
135 x 15
185 x 12
205 x 10


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


Seated flye machine (2 sec holds at peak contraction for each rep)
130 x 10
145 x 8
170 x 7


________________________________________











Impressions:

[llahhsoj]

Nice work again! I never really tried to split up hamz and quadz into seperate workouts before. Is the adapted leg press on a hack squat machine?

[mharrislove]

Ha man I need to train with you just for lulz

Nice benching with the bands

...and there are lulz to be had - trust me! Thanks again.

Yep; a double-edged sword.


I can remember a time when none of this was an issue; the gym members policed their own, and there was hardly ever any problem. Those days are long gone.

Yeah, I was probably just coming up in the ranks as that period ended. Powerhouse Gym #1 was a self-regulating entity when I finally saved up enough cash to get a membership as a high school freshman.

By the time I graduated, drove out to Arizona to live, and joined a World Gym chain, the last vestiges of the old style gyms seemed to have fallen away (at least, everywhere that I looked).

You know, out of all the goofball stuff people do, thinking they're doing something worthwhile/effective, I just can't figure ^^^^this one out. No sane person could possibly think doing this is in any way productive.

Forget what some damn magazine says, or anybody else for that matter - just use your common sense people...

Awesome work sir!!!

Thanks, bro!

[mharrislove]

Nice work again! I never really tried to split up hamz and quadz into seperate workouts before. Is the adapted leg press on a hack squat machine?

Thanks, Josh. The device is a hip sled (the foot plate is stabilized, and the seat moves); my back is just much happier on that machine compared to a standard leg press. I'm getting near the end of the stack though, so I'm going to need to think of something else soon. (Single leg work, perhaps?)

[llahhsoj]

Thanks, Josh. The device is a hip sled (the foot plate is stabilized, and the seat moves); my back is just much happier on that machine compared to a standard leg press. I'm getting near the end of the stack though, so I'm going to need to think of something else soon. (Single leg work, perhaps?)

Have you ever tried Smith Machine leg press?

[Stncldsnake]

Another solid workout, the motivation you have drives me to try harder, Keep up the great work MH!!

[hazto]

Solid work as always, are you still shooting for a winter show?

[bamazav]

Impressions:

This has to be explanation for my desk and bedroom.

[mharrislove]

Have you ever tried Smith Machine leg press?

Whoa...I'm pretty sure I would incur a healthcare deductible just for thinking about that too long! I wish that I had your lower back...

Another solid workout, the motivation you have drives me to try harder, Keep up the great work MH!!

I appreciate that, Snake - I'm honestly surprised that anyone shows up in the journals at all given how busy folks are these days (myself included!)

Solid work as always, are you still shooting for a winter show?

Hey. Thanks for asking.

I'm not accustomed to being so equivocal about comps, but it really has been a see saw this year when it comes to the factors affecting the planning and decision making for this thing. My options right now are: a) winter shows, b) spring shows next year (basically the shows I'm skipping this April), or c) stay in reasonable shape later in the year and do both options. Everything is still on the table, but I am leaning towards option B.

This has to be explanation for my desk and bedroom.

[Raigs]

Go for both shows if you think you can win! Obviously family is important to

[Boomer29]

You got it in the bag!!

Sorry I've been MIA I see you haven't!

[cmoore]

Strong work as usual. Journalsupport.jpg

[ArchAngel'73]

I empathize strongly with your last pic. My creative mind is absolutely filthy.

I vote for option B.
A lesson learned from "Colors"-why run and phuck one when you can walk down and phuck 'em all.
Take your time and they'll all be in trouble.

[mharrislove]

Delts w/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
• leg extensions, 1 x 15
• lying leg curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10
• hyperextensions, 1 x 10

DELTS/TRAPS

Standing BB presses
bar x 10
-------------- two double looped, orange bands, very high tension
45 - 115 x 5
75 - 145 x 5
95 - 165 x 5
105 - 175 x 4
105 - 175 x 4
105 - 175 x 4


Single-arm DB clean & press
60 x 5 / 60 x 5
65 x 5 / 65 x 5
70 x 4 / 70 x 4


Seated laterals SS w/standing BB BNP
40 x 10 / 95 x 10
40 x 10 / 95 x 10
40 x 10 / 95 x 10


Behind the back shrugs
155 x 15
245 x 12
335 x 10


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

Gironda presses
bar x 10
-------------- two double looped, red bands, high tension
45 - 115 x 12
115 - 205 x 12
115 - 205 x 12
115 - 205 x 10


JM presses
-------------- two double looped, red bands, high tension
45 - 115 x 10
65 - 135 x 10
85 - 155 x 8

____________________________________________



CALVES

Recumbent heel raises (stack weight w/calf work; SS w/ front raises)
170 x 15
190 x 15
210 x 12
210 x 10


Seated heel raises (plate weight)
2 plates x 15
3 plates x 15
3 plates x 12





Impressions:

[mharrislove]

Go for both shows if you think you can win! Obviously family is important to

Thanks for the strong support, man. Both of those time frames include a total of 6 shows! I'll have to choose carefully.

You got it in the bag!!

Sorry I've been MIA I see you haven't!

Hey, Boom - thanks for the drive by; I'll be around your place real soon!

Strong work as usual. Journalsupport.jpg

Many thanks, CM.

I empathize strongly with your last pic. My creative mind is absolutely filthy.

I vote for option B.
A lesson learned from "Colors"-why run and phuck one when you can walk down and phuck 'em all.
Take your time and they'll all be in trouble.

I know the Duvall quote well, and you were wise to put it to good use in your post.

I won't lose sight of the larger goal for the sake of trophy hunting. No wasted effort; every task driven by intention...

[ArchAngel'73]

I was told the same quote by kimsquit a few years back.
It reasonated.

and now, for the pure entertainment factor;
Norton vs. Yates
http://forum.bodybuilding.com/showth...hp?t=151808993

[Boomer29]

Those standing BB presses owned! Those suckers are tough especially on those plagued with lower back issues.

[mharrislove]

Quads, Delts, Back, etc...

I remember the first time that the barrel of a loaded gun was directed at my head.


I had stepped into a hole much too deep to get out of...caught between the irritated and the irritant.


I recall that the first thoughts to flash into my head were not concerning fear, or expletives, or regrets.


I mean, I felt all of those things, but they all appeared milliseconds later.


No, the first pervading thought to enter my head as I considered my unsavory end was, "...but I'm not done yet..."


The times that I get my son dressed for school, or pet the dog on the front porch, or load up an Oly bar, are not mundane moments.


They are the bullets that did not fire from the chamber.


You call it just another day, just another workout, the same old same old.


I call these moments my life.

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

Feeling the crush of time as I had about 50 min to get this done, so the meter was running (I mean, literally...I jammed a parking meter full of quarters and got to a rack as soon as I could)...



DELTS

Standing overhead presses
bar x 10 wu
95 x 5
115 x 5
135 x 5
----------- 5 x 5s
165 x 4
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 4
255 x 4

These held steady from the last time around - I'll stay on the path...



BACK

BB rows
bar x 10 wu
135 x 10
225 x 5
----------- 5 x 5s
275 x 5
275 x 5
275 x 5
275 x 5
* Stopped here to save time, since back is not the priority right now. Maintaining my strength will suffice for my goals.



Additional BBer/ASSISTANCE WORK

Leaning laterals
35 x 10
45 x 8
60 x 5


I wanted to do a little bit more, but my time was up. I'm fairly happy with what got accomplished; only 3 more workouts left before I'm off on the last big trip of the winter. Then there will be several months of potentially uninterrupted training and dieting. I just need to keep it together, stay healthy, and gear up for that beautiful, extended, block of off-season grinding.









Impressions:
















The WTF? Gym Moment of the Day:




Actually, this isn't really a WTF moment. I mean, sure, training in a full on wind breaker get-up is kinda' "WTF?" when you dream in Animal Pak ad colors.

But, ya' know, seeing these two young - and very slender - but highly motivated new guys checking out the gym for the first time and trying out the lat pull down machine, etc., brought a smile to my face.

Genuine enthusiasm goes a long way. I hope to see those guys back in the gym soon...

[mharrislove]

I was told the same quote by kimsquit a few years back.
It reasonated.

Stands to reason...he's a good guy.

and now, for the pure entertainment factor;
Norton vs. Yates
http://forum.bodybuilding.com/showth...hp?t=151808993

Before = 'unaware'

After = 'aware, and highly entertained!'

Those standing BB presses owned! Those suckers are tough especially on those plagued with lower back issues.

I'm making my way, Boom. Right on the edge of making some real headway concerning my progress on this front. We'll see what the next couple months bring...

[FlaIronMind]

Brother, absolutely stellar work of late in here, all around. This comes as no surprise actually. But it cannot go unsaid. Totally killing it my brother.

Have a great weekend my friend.

[metalmullisha]

Whats going on MHL, long time no see.


Dont know how I ever got unsubscribed, but Im back for some good ol' MHL motivation.

[cmoore]

[B]
The WTF? Gym Moment of the Day:






But, ya' know, seeing these two young - and very slender - but highly motivated new guys checking out the gym for the first time and trying out the lat pull down machine, etc., brought a smile to my face.

Genuine enthusiasm goes a long way. I hope to see those guys back in the gym soon...

An empty gym is sad like a rusted playground. New blood brings life.

Happy Friday Big Man.

[mharrislove]

Brother, absolutely stellar work of late in here, all around. This comes as no surprise actually. But it cannot go unsaid. Totally killing it my brother.

Have a great weekend my friend.

Those are gracious words considering how you have been tearing it up as of late - many thanks.

Whats going on MHL, long time no see.


Dont know how I ever got unsubscribed, but Im back for some good ol' MHL motivation.

My man, MM. Your support has not been forgotten and will not go unrecognized.

An empty gym is sad like a rusted playground. New blood brings life.

No doubt. Long time gym goers serve the unofficial role of setting the pace in the gym, but that should never veer towards being unwelcoming to the sincere newcomer (...that may or may not include 'resolutioners' ).

[Boomer29]

The volume on your front squat work is still nutso to me.

That's why you sport the quads of the gods.

Way to get all that in there in 50 min.