Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

Good work brother. You actually do BNPs? Don't you know that they will lead to an early death?

Tomorrow... Lulz

Ha! Indeed... However, a careful read of those numbers would show that I'm not lifting anything heavier than gallon of milk in each hand, so I could probably do one-legged squats on a physioball with that weight. But keeping that movement later in the exercise progression and using the superset allows me to maximize the use of the pink DB weight, use the BHNP version, and incorporate those lame, pre-set, short, barbells to keep things moving.

The main way to move some real weight would be the seated version of the OHP to the front, but my body just does not like that lift. I was able to compromise a bit and use the Smith at the old gym. While not at 2nd_Chance 3-plate standards, I was able to use 2+ plates and was making progress on the lift before the gym closed. Of course the new Evil Empire gym has a Smith machine, and it is - excluding Hoist equipment - one of the worst things that I have ever used in a gym.

So, it's the standing version of the OHP - both to the front and the back - for now!

Those behind the back shrugs are so strong! great work!

I bet those 300+ benchers had you motivated

Yeah, I can go a little heavier on those, but the form felt good at 3 plates. So, I elected to keep it there, and the rep PR came easily.

[llahhsoj]

Those behind the back shrugs are so strong! great work!

I bet those 300+ benchers had you motivated

Agreed. I like behind the back ones better than front shrugs.

[cmoore]

Motivation is strong ITT.

[Lou1se]

Nice lunchtime session MHL! Delts and traps worked hard. Mirin' the OHP's :-)

Saw the special mention given on cardio bunnies munching on cawwots on the Leg Pwess machine

[mharrislove]

Delts w/calves
* yesterday's work *

"I'll have what he's having..!"

Had to go for a lunchtime workout for this session; that ended up working out on multiple levels. One, the gym was mostly empty - always a good thing at a Globo gym. Also, weekends and lunch sessions often bring a lifting crew together that rarely cross paths. So, there were two 300+ lb bench pressers in the place. A rarity in BOSU ball-land, for sure. Both intrinsic and extrinsic motivation were covered.




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 OHPs
bar x 10 wu
105 x 5
135 x 5
165 x 5
185 x 4


Single-arm DB clean & press
50 x 5 / 50 x 5
60 x 4 / 60 x 4
70 x 3 / 70 x 3
75 x 2 / 75 x 2


Seated laterals SS w/standing BB BNP
45 x 10 / 105 x 10 --- +10 lbs
45 x 10 / 105 x 10
45 x 10 / 105 x 7+3 --- need to do the last pressing reps from the front to finish


Behind the back shrugs
225 x 10
315 x 10
315 x 15



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


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

All reps with 2 sec holds at peak contraction


____________________________________________



Recumbent heel raises SS w/cable front raises
170 x 15 / 35 x 10
190 x 15 / 35 x 10
210 x 15 / 35 x 10



Seated heel raises SS w/DB front raises
2 plates x 15 / 35 x 10
3 plates x 15 / 40 x 7
3 plates x 15 / 50 x 4









Impressions:











----------------------------

New post and replies on the way later tonight...

[hazto]

Very strong session, no 300 lbs lifters when I work out. Looks like you are in the grove, stay strong.

[-=FLEX=-]

Standing BB OHPs

165 x 5
185 x 4

Very nice man.

[mharrislove]

Very strong session, no 300 lbs lifters when I work out. Looks like you are in the grove, stay strong.

Yes, it's good to feel like I'm on my way to establishing a regular lifting cycle again (after interruptions for 3 months in a row).

Very nice man.

Sh!t gets real when that lift reaches body weight levels or higher...

[mharrislove]

Hams and Back

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 (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact, very high tension
135 - 235 x 5
225 - 325 x 5
315 - 425 x 5
365 - 465 x 3


RDLs (from platform; belt; Vgrips on top sets)
----------- using red bands, 2 points of contact, very high tension
225 - 325 x 8
225 - 325 x 8
225 - 325 x 8

Using continuous tension throughout


Back squats - posterior chain emphasis
----------- using red bands, doubled, very high tension
135 - 235 x 5
225 - 325 x 5
225 - 325 x 5


Standing leg curls (stack weight)
80 x 10
90 x 10
100 x 8
80 x 10

Noticed a small upper back strain on the right side that must've happened during the deads, but it's very minor



BACK

Combined standard deads --> Bentover BB rows (all done with a dead stop for each rep)
----------- using red bands, 2 points of contact (standard width), high tension
225 - 315 x 5
225 - 315 x 4
225 - 315 x 4 --- grinding here; laid on down on my back on the platform for about 30 sec after the last rep

Honestly, I need to keep closer tabs on my log book; I had forgotten that I was doing this with 50 lbs less the last time out; I was in some zone, and just slapped on plates and started lifting.


Lat pulldowns - pulling to front
160 x 10
180 x 10
180 x 8


Single arm bentover laterals (10/8/6 scheme)
70 x 10
80 x 8
90 x 6


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

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

using 2 sec holds at peak contraction


DB curls
35 x 6
40 x 6
45 x 5
50 x 5
45 x 5


_____________________________________________











Impressions:

[-=FLEX=-]

Sh!t gets real when that lift reaches body weight levels or higher...

Of that I have no doubt.

[FlaIronMind]

Inspiring, tremendous effort all around brother. Glad for the lunch-time experience the other day. On the instances that I have had such a session in my own dungeon, I've found the experience to be much as yours. A God-send really when compared to what we usually see.

[mharrislove]

Of that I have no doubt.

Yeah, sometime this year I'll see if I final get into the 200s for the standing version of that lift.

Inspiring, tremendous effort all around brother. Glad for the lunch-time experience the other day. On the instances that I have had such a session in my own dungeon, I've found the experience to be much as yours. A God-send really when compared to what we usually see.

Many thanks, my friend. Your point is spot on, and I much prefer that kind of environment in comparison to the default mode around there. A guy asked me where I got my wrist wraps just yesterday: "Is this real life?"

[Raigs]

Wow that back session and squats with the added bands had to be awesome!

I need to train with you someday

[mharrislove]

Wow that back session and squats with the added bands had to be awesome!

I need to train with you someday

I'm not sure how some of the workouts come across in writing, but that 'Dynamic Phase, Day 1' session is among the toughest of my 24 day lifting cycle.

Anyway, I've trained with about 3 BodySpacers, so you never know - it could happen...

[FlaIronMind]

Passing by to check on my brother. Hope all is well, all around.

[mharrislove]

Passing by to check on my brother. Hope all is well, all around.

Still here, my friend, but I'm not sure that anybody else is around.

The journals have their own ebb and flow, so when it goes dead from time to time, it gives me a chance to catch up on other stuff that has to get done (just finished a couple of big projects last week).

Looking forward to picking up a new cycle of training this week...

[mharrislove]

Chest w/triceps + calves

It's about more than




just the numbers...

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
bar x 10
--------- two doubled red bands, high tension
bar
45 - 135 x 5
115 - 205 x 5
135 - 225 x 5
165 - 255 x 5
185 - 275 x 5
185 - 275 x 5

Form with the new set up just gets better and better each week; duct tape is holding steady around the right shoulder joint...


Gironda presses
--------- two doubled red bands, high tension
115 - 205 x 10
125 - 215 x 10
135 - 225 x 10


JM presses
--------- two doubled red bands, high tension
65 - 155 x 10
85 - 175 x 10
95 - 185 x 7

Control, control, control...


Seated machine flyes (with 2-3 sec holds at peak contraction)
130 x 10
145 x 8
160 x 6+2

Quality over quantity on these.


Dip machine
190 x 15
190 x 15
190 x 13


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


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

Leaning laterals - 10/8/6 scheme
40 x 10
50 x 8
60 x 6


Reverse curls
60 x 12
70 x 10
80 x 8

_________________________________________



CALVES

Standing heel raises - plates listed per side
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10


Seated heel raises
2 plates x 12
3 plates x 12
3 plates x 10








Impressions:

[wuskillz]

Impressive bench numbers. How ya been?

[mharrislove]

Impressive bench numbers. How ya been?

Hey, it's been a while...good to hear from you, man.

The bench is still lousy, but the shoulder feels much better than the time that we last connected in the journals. I'm just starting to really think about progressing the lift in a normal way, rather than just merely trying to survive the workout in one piece. The rehab was long, but should health has been pretty good lately, so I'm thankful for that.

Have you continued to train after your last journal ended?

[wuskillz]

Hey, it's been a while...good to hear from you, man.

The bench is still lousy, but the shoulder feels much better than the time that we last connected in the journals. I'm just starting to really think about progressing the lift in a normal way, rather than just merely trying to survive the workout in one piece. The rehab was long, but should health has been pretty good lately, so I'm thankful for that.

Have you continued to train after your last journal ended?

Thats good to hear your shoulder is getting better. Yeah I have still been training. I planned to take a lil break from the boards but left way wonger than intended

[Raigs]

Glad to see the benching numbers going up again. Doing Gironda and JM presses in the same session as well. Really going wild

[cmoore]

Hey M, do you do anything special for Ant Tib?

[mharrislove]

Quads, Biceps, and Forearms

"...be like water..."

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

QUADS

Back squats
bar
--------- red bands, doubled, very high tension
45 - 145 x 10 wu
135 - 235 x 5
225 - 325 x 5
255 - 355 x 3
275 - 375 x 2


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


Adapted leg presses (narrow stance; using hip sled machine; stack weight)
350 x 15 --- +20
350 x 15
350 x 12


Leg extensions
160 x 15
160 x 15
160 x 12



BICEPS/FOREARMS

BB curls
--------- orange band, 2 points of contact, very high tension
45 - 105 x 10
45 - 105 x 10
50 - 110 x 10
55 - 115 x 8


DB Hammer curls on Preacher bench
45 x 7 / 45 x 7
40 x 7 / 40 x 7
35 x 8 / 35 x 8


Machine Preacher curls - plate loaded
1.0 plates x 12
1.5 plates x 10
1.5 plates x 10


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 6


________________________________________











Impressions:

[mharrislove]

Thats good to hear your shoulder is getting better. Yeah I have still been training. I planned to take a lil break from the boards but left way wonger than intended

Yeah, based on the AVI shot, I should have known that you were still at it!

Glad to see the benching numbers going up again. Doing Gironda and JM presses in the same session as well. Really going wild

I have high hopes for the lift this year, but we'll see. I'll try to be smart as take the steps to move things forward.

Hey M, do you do anything special for Ant Tib?

Great question. I've used the device pictured below when it was available to me:



But not much is happening on that front since joining my current gym (I could have used it based on the after effects of my last beach run).

[ironwill2008]

It's about more than

just the numbers...

QFT.

While it's always good when they move up, it's not an absolute requirement that they must do so in order for a workout to qualify as productive.

Flat BB bench press
bar x 10
--------- two doubled red bands, high tension
bar
45 - 135 x 5
115 - 205 x 5
135 - 225 x 5
165 - 255 x 5
185 - 275 x 5
185 - 275 x 5

Form with the new set up just gets better and better each week; duct tape is holding steady around the right shoulder joint...

Good deal on the shoulder, Mike.

As always, steady as you go.

[Stncldsnake]

Your workouts are epic!!

[mharrislove]

Delts w/calves

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
105 - 165 x 5
105 - 165 x 5
105 - 165 x 5


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
45 x 10 / 105 x 6
45 x 10 / 105 x 7
45 x 10 / 105 x 7+3


Behind the back shrugs
225 x 15
315 x 10
315 x 10

Quality is Job #1 in this here thread...


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 12


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 12


Seated heel raises (plate weight)
2 plates x 15
3 plates x 15
3 plates x 13










Impressions:

[mharrislove]

QFT.

While it's always good when they move up, it's not an absolute requirement that they must do so in order for a workout to qualify as productive.

Yeah, for a natty guy that's been training for a while, the justdealwithit.gif comes to mind.

Good deal on the shoulder, Mike.

As always, steady as you go.

It's been a battle much larger than I anticipated, but perhaps I will exhaust the opponent through my persistence?

Your workouts are epic!!

They're not bad for an old, fat, slow guy.

[Lou1se]

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

[Vytis]

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