Milone79's Journey back to the Pro Stage.

[Milone79]

Today added a new w.o. it will be called Upper "C" from hence forth...lol

Wanted to do some extra chest work and a bit more for the gunz so I figured heck might as well just throw in a full day...

Pec deck/reverse pec deck flyes 3x10 ea.
Floor press 5x5 (250lbs) LOVE THESE!!!!!

Chest dips 3x10

Wide grip chins 3x10
Cable pullovers 3x10

seated hammer dumbbell curls 3x10 (50s)
Seated cable overhead extensions 3x10

one set of single arm dumbbell laterals and it was stretches and home!!!

hoping by throwing in floor presses and a bit of accessory work i will be able to get my chest and bench numbers both increasing this year...

[ThailandBrah]

come on man, your pushing like a little bit..ch.

Get moving, moar weight. gogogo

[snrygo]

your floor press exactly doubles mine lol.

[Milone79]

New Years Eve..gum closing early...not gonna miss my workout!!!

I scooted out a bit early from work and drove like hell to get there..lol

Front Squats 225x6, 250x6, 260x6.....felt good...back is not ready for heavy regular squats still so I will do the front squats for the next little while....
Single leg press 3x1

RDL 315lbsx6,6,10
Laying leg curls 3x12

Standing calf raises 4x8
Seated calf raises 3x12

some final stretching and walking lunges with just the bar on my back and I was off....still waking up at night with severe pains in my S.I. joint...seeing the chiro for my follow up apt. this thursday...

[Milone79]

New Years Day!!! Gym open from 9-2.. :-D

Upper Body Workout "A"

Yates Rows 320 lbs x8,8,8,10
Close grip pulldowns 200 x 10, 205 x10, 210 x 10

Flat bench 275 x 4x6!! even managed a single with 315 lbs at the end...not bad!!!!!
Incline barbell bench 185x10, 205x10, 205x10....felt good

Triceps dips 3x20
Preacher curls 2x10

a few sets of pec deck/reverse pec deck flyes...cable pushdowns and one set of cable lateral raises and I was done....great first workout of 2013!!! This is gonna be a good year for some new muscle!!

[ThailandBrah]

Glad to see you got that pushing back up sir

[Milone79]

Yeah MIND > MATTER if you are not in the right frame of mind before you get under the bar you will never accomplish the lift...

Yesterday was a nice session of acupuncture then off to the gym for some stationary bike HIIT...20 mins 10 x 10 sec. sprints.....felt good to get back to a bit of cardio.

[texicus]

lol @ guns day upper C ******* do you even lift what the fuk am i even reading












trolling, ****'s looking ridiculous as usual. happy NY. how bad is the january surge at your gym nico?

[Milone79]

Hey Bro..yesterday was very quit surprisingly....the chit storm will probably hit soon though...how about yours?

[snrygo]

brother, i PRd on floor presses today. finally did em right. omygod dat chest MMC.

[Milone79]

GJDM...yes I cant wait until sunday to do them again...have not looked forward to an exercise this much since I was a noobie. :-)

Tonight had my follow up with chiro...said I can start squatting high reps and work from about 225 lbs and slowly build up again...thinks I may have actually injured the S.I. joint and not just widened it...fuark!!! I knew it was bad when I had pain right on the spine...he says he tested everything for nerves and I am ok...also the glutes are back on firing again so I have to re-establish the mind muscle link again...

So with this I head to the gym and start up to 365 lbs x 3 x6 before I realize FUARK!!!! today is legs workout "B" (high reps)...fml!!!\
I decide to do 3 sets of front squats 225x10..I only manage 9 reps on the second set....spent!!

RDL 225 x12, 12, 15 thats better
Leg extensions 3x15
Single leg curls 3x12

Standing calf raises 3x 10
Seated calf raises 3x15

back tot he squat bar....front squat 225x10....hell yeah..I wasnt walking outta there letting the squat bar have the last laugh!!!

slight pain though in my left patellar ligament....the one I had ACL reconstruction on....I slipped on ice on my front step last week and its been a bit bothersome since....will mention to my physiotherapist next week and see if he can fix it up....over all I am pleased with the strength...I am looking forward to my new knee sleeves (giving the wraps a break for a bit) and working on front squats and high bar back squats for the next little while...

[The Solution]

Throwing in floor press next push day, and see just how much this rave is all about. Keep working hard, glad to hear about the doc visit.

[psychodiver9]

Throwing in floor press next push day, and see just how much this rave is all about. Keep working hard, glad to hear about the doc visit.

Been thinking of doing the same. Just seems likes it would look funny

[The Solution]

Been thinking of doing the same. Just seems likes it would look funny

If done in a smith not really
I think setting up for a DB Floor press would be a pain in the butt because my triceps and chest are my strong point and trying to get 90's or 100's in place off the floor would suck.

[Milone79]

noo not at all....its an old school movement that not many guys do anymore but hits the chest like no other I have done.

[snrygo]

If done in a smith not really
I think setting up for a DB Floor press would be a pain in the butt because my triceps and chest are my strong point and trying to get 90's or 100's in place off the floor would suck.

lolno. barbell+powerrack.

[PhiSig2298]

If done in a smith not really
I think setting up for a DB Floor press would be a pain in the butt because my triceps and chest are my strong point and trying to get 90's or 100's in place off the floor would suck.

stack 3 benches side by side, set up just like you would on DB bench. keep your legs out of it.

[The Solution]

stack 3 benches side by side, set up just like you would on DB bench. keep your legs out of it.

The chances of completing that not gknna happen with others working out unless you have the place to yourself

[Milone79]

Upper Body workout "B" got my days right finally ;-)

Chins BW x 15, 15, 18
Dumbbell rows 3x15

Flat bench 225 lbs x10, 12, 15!!! thats better!!!
Incline dumbbells (80s) x 10, 12, 14...then one set of dumbbell pullovers

Triceps extensions (straight bar) 3x12
incline dumbbell curls 3x12 (40s)

2 sets of leaning dumbbell lateral raises for dat dere shoulder pump a set of pec deck/reverse pec deck flyes and I was done!! felt great...very strong and good pump...not bad for a guy who woke up at 3:30 am and started work at 5:30am........ :-)

[snrygo]

ive seen ppl do the leaning laterals... how do they differ from standing ones?

[ThailandBrah]

Maybe you should take some time off completely with squats, they can really **** you up in the long run if you don't do them right, OR in your case make injuries worse.

Also, why don't you ever post the numbers for things like DB rows?

I also have to ask about your HIIT, you say 20 min 10x10 sprints. Does this mean for the full 20 minutes your sprinting for 10 seconds and then walking for 10 seconds.


IF that's the case, no wonder you SI joint is so ****ed up. What you need to do is work on proper cardio form, and get a specialized pair of shoes SOLELY for cardio which you will not use for weight lifting, and vice versa.

I can tell you right now if you continue on this road youre on, you will be walking around with a ****ing cane before your 50th birthday.

Work smarter not harder son. It will pay you high dividends in the investment of life.

[texicus]

Hey Bro..yesterday was very quit surprisingly....the chit storm will probably hit soon though...how about yours?

i have started to do some running again for general conditioning on my bulk a la lyle mcdonald. dat fukking cardio section. dat fukking bosu ball use. dat 50 person yoga/toning class. but the freeweights aren't too bad.

[ThailandBrah]

i have started to do some running again for general conditioning on my bulk a la lyle mcdonald. dat fukking cardio section. dat fukking bosu ball use. dat 50 person yoga/toning class. but the freeweights aren't too bad.

LULzz, the last thing you need is cardio son. Please go...... back to the weight room to lift and then the kitchen to eat. You could use it.


Let me tell you a little something called intensity. If you use it. and don't go on an extreme caloric surplus. You can gain 1.5lbs of pure solid muscle naturally a month while maintaining or losing body fat. AND increase you cardio pulmonary thresholds by training with such intensity. To the point that when youre ready for all cardio days and cutting in 2 years when you hit 190. That HIIT will feel easy compared to the weights.

[Milone79]

Maybe you should take some time off completely with squats, they can really **** you up in the long run if you don't do them right, OR in your case make injuries worse.

Also, why don't you ever post the numbers for things like DB rows?

I also have to ask about your HIIT, you say 20 min 10x10 sprints. Does this mean for the full 20 minutes your sprinting for 10 seconds and then walking for 10 seconds.


IF that's the case, no wonder you SI joint is so ****ed up. What you need to do is work on proper cardio form, and get a specialized pair of shoes SOLELY for cardio which you will not use for weight lifting, and vice versa.

I can tell you right now if you continue on this road youre on, you will be walking around with a ****ing cane before your 50th birthday.

Work smarter not harder son. It will pay you high dividends in the investment of life.

5 mins. warm up...10 sec. sprint....50 sec. med. pace....10 sec. sprint...then a few mins. cool down..

I have proper shoes...thanks "son"

Dumbbell rows are always with a hundred pounds..those are the biggest dumbbells my current gym has...

[dex26]

Love this log you got going on, if you could can you please speak on your daily meals/nutrition? I'd appreciate it. Keep it coming man. Good luck with your goals.

[Milone79]

No problem..I switched over to myfitnesspal recently and will try to post the macros/calories as well as foods and recipes in the future.... may also start making some vids that are food related for my youtube channel.

Sunday Upper Workout "C"

Cable pullovers 3x10 (100lbs)
Wide grip Chins 3x10

Floor Press (250lbs) 5x6!! last week did 5x5
Dips 3x10

One arm dumbbell lateral raises 30s 2x15 each arm

Seated cable triceps extensions 3x10
Seated dumbbell hammer curls 3x10

great pump and did some nice stretches after....also made my own "peanut" finally with two tennis balls...will start using this at work to sit on or stick behind my back to hit dem dere trigger points...feels so good!!!

[snrygo]

ive seen ppl do the leaning laterals... how do they differ from standing ones?

bump

[Milone79]

according to JasonDb they have done studies and more fiber activation was achieved by doing one hand laterlas either cable or dumbbell...I started doing them for a change and love them!!!

[snrygo]

according to JasonDb they have done studies and more fiber activation was achieved by doing one hand laterlas either cable or dumbbell...I started doing them for a change and love them!!!

sweet! ill try em out this friday on my fluff day

[Milone79]

cool...let me know what you think.