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Post by BigMikeReed on Dec 12, 2006 7:56:28 GMT -5
THanks for the support guys! Yep and anohter GREAT workout last night- shoulders and arms- I'll post that up later.
Thanks guys- your comments keep me going
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Post by Intensity on Dec 12, 2006 21:19:19 GMT -5
Count me in... i also want to hear more from you Mike! By the way, great legs workout! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Mo
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Post by BigMikeReed on Dec 16, 2006 1:21:29 GMT -5
MOnday 12/11: Shoulders and Traps: Shoulder dumbell press: 45/12,60/12,60/10,50/10,50/10 Seated side lateral: 25/10, 35/10, 25/10,25/10 Rear delt flye on a deck machine: 100/12,120/12,120/12,120/10,100/12 single dumbell press: 45/10 x 3 sets dumbell shrug: 80/10 x 3 sets
Tris: cable press down: 60/10, 80/10,60/10 (did slow reps with pause at bottom) superset with: reverse grip cable press down (single) 35/10, 40/10, 40/10, 30/10 tri extension (machine) 70/10, 80/10, 80/10
Bis: dumbell curl: 30/10, 35/10, 35/8,35/8 Hammer Strength preacher curl: 70/10, 70/10, 70/8
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Post by BigMikeReed on Dec 16, 2006 1:24:14 GMT -5
Wed: 5:15am (ugh) Chest: Incline dumbell flye 45/10, 50/10, 60/12, 75/10, 80/10, 85/10 (this was the best weight I've used ever and for this many sets) Incline Smith: 135/10. 185/10, 185/10, 205/6, 135/12 (went reall low and stretched on the last set) Pec Flye (machine). 100/15, 120/15, 120/15
This workout went well- lately I"ve been trying to stick with less exercises and just do more of the ones I get a groove going on.
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Post by BigMikeReed on Dec 16, 2006 1:28:29 GMT -5
Ok so this week has been pretty good on the days I did work out- Sunday, Mon, Tues.. I'm disappointed that I missed Wed-Fri but Wed I just felt the need to recover a little, Thursday was company Xmas party after work- didn't want to go but politically was the right thing to do. Today (Friday)- went and saw my daughter in Xmas program at school - NOTHING more important than that! Tomorrow will be great- I'm working out with a buddy of mine that I haven't seen in a long time - he's hardcore so I'm prepared to hurt! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) A side not- at my xmas party, a coworker of mine took my arm when we went out to dance- she looked at me a said "damn you got some guns!" haha... ok I know it's vain but boy that made me feel good! ;D
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Post by Tim Wescott on Dec 16, 2006 9:25:37 GMT -5
Damn good weight on incline flyes Mike!! Feels great to get those compliments.....lets you know you`re doing something right when people notice. Stay pumped!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by BigMikeReed on Dec 16, 2006 17:22:11 GMT -5
Sat 12/16/06
Did some back today- forgot my training journal so just winged it (and the wings got a good workout! ;D). I can say I went up to 180lbs on wide grip pull downs- not astonishing weight but considering it's higher than I've really done before and the reps were PERFECT form it was a good feeling. Also tried a new machine- hammer strenth high lat pull (or something like that). GOOD stuff for upper back.
WHat do you guys rely on for lower back? I did some stiff deads today to do my back (and also of course my hams benefited).
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Post by BigMikeReed on Dec 17, 2006 15:33:18 GMT -5
SUNDAY 12/17 Here is what I did today: warmup legs extension 50lbs/2 sets/15 reps Smith squat (deep) 135/10,225/10, 225/10,275/8, 275/8 *still light on squats- back always feels twinge after injury last december so careful on these- just try good deep form. Single leg press: 180/10,180/10,180/10,270/10,270/10 super setted with calf press on the leg press machine-15 reps and same weight. Regular leg press: 630/10. 720/10,810/10 The 810 was a new top weight for me today. I only had 4hrs of sleep last night and hadn't not eaten much before the workout today (my schedule today was as planned.... as they say, "best laid plans....". Felt a little nauses and then could hardly get up the stairs at home.. so what does that mean to us bodybuilding freaks? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ![???](//storage.proboards.com/forum/images/smiley/huh.png) ![???](//storage.proboards.com/forum/images/smiley/huh.png) GOOD WORKOUT!!! haha ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) A note on generally how I feel- I've dropped a few pounds and my muscles don't have as much of a "full" feeling as they had.. not sure what that's about- I have changed up my supps a little and I could have lost some water because of that which is ok I guess. MIke
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Post by mrky03 on Dec 17, 2006 16:14:17 GMT -5
Looks like your in a good training mode Mike! Keep up the good work and keep posting!
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Post by RUBICON19 on Dec 17, 2006 19:00:49 GMT -5
Whens the contest?
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Post by BigMikeReed on Dec 18, 2006 7:40:22 GMT -5
Well... there are 3 contests next year and here is when they are approx:
NPC NOrthern Colorado: March or April NPC Colorado: July NPC Rocky Mountain: late Nov or early Dec.
I'm thinking probably the Rocky but we'll see- maybe the Colorado. I think our own MASSIV will be doing the Colorado and it would be cool to be prepping the same time as him. My thing is that I really want to be ready... yes I know... you probably never feel ready to do your first but I just want to be sure it's a positive experience.
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Post by RUBICON19 on Dec 18, 2006 8:11:34 GMT -5
Great!
Its true though. You never feel as though you are ready so, just gotta do your very best..
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Post by Tim Wescott on Dec 21, 2006 7:10:36 GMT -5
I agree Randy........just do your best and give it hell.
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Post by BigMikeReed on Jan 1, 2007 10:58:38 GMT -5
OK guys- I've been lax in posting my journal but NOT lifting!! Other than the blizzard we've had here (twice), I've been good at gettin' in and taking care of business:
12/23/06 Shoulders traps arms: shoulders: dumbell press: 45/12, 60/12, 60/12, 60/10,50/10 seated side laterals: 25/10 x 4 rear delt fly on pec machine: 100/12, 120/12, 120/12, 120/12, 120/12 still feeling like my delts needed more: single seated dumbell ohead dumb press: 45/10, 50/10, 50/10
traps: dumbell shrugs: 80/10 x 3
tris & bis: cable press down (tris), 60/10, 80/10, 80/10, 60/10 I superset this with: reverse grip single arm cable press down, 30/10, 40/10, 40/10, 30/10 (these are hard!!!) tricep press machine: 70/10, 80/10x2 dumbell curl: 30/10, 35/10, 40/8, 45/6 hs preacher curl: 70/10, 70/10, 70/8
lactic acid "burn" was TERRIBLE today.. not sure why.
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Post by BigMikeReed on Jan 1, 2007 11:05:51 GMT -5
12/24, legs:
warm up leg ext: 50/15x2 Smith squat: 135/10, 225/10, 225/10, 275/8, 275,8 single leg press: 180/10 x 3 superset with calf press on leg press machine, same lbs, 15 reps x 3 sets legs press (both) 630/10, 720/10, 810/10 Hamflexor machine: 50/10 x 3 (single leg). I love to hate this machine.
12/26 back: Wide grip lat pulldown: 120/10, 135/10, 150/10 x 2 bent over dumbell row: 75/10, 90/10x3 pulley row (narrow v handle)120/10 135/10, 150/10, 165/10, 120/15 wide grip pulley row 90/12 x 3 Hyperextension with 10lb ball: 3sets, 15 reps ** decided to do hyperext for lower back rather than stiff leg deads since I'm skiing tomorrow- SAVE the LEGS!
Still wanted more for back: Close grip pulldowns 120/10, 150/10, 150/8
I also threw in some forearm curls and reverse curls. Forearms are a bodypart that I just do when the mood strikes.
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Post by BigMikeReed on Jan 1, 2007 11:07:04 GMT -5
12/27: Skiing at Copper Mountain.
I haven't skied in 3 years. I had QUITE a burn in my lower legs.. One dramatic fall- I'm sure it looked cool but I didn't hurt anything.
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Post by BigMikeReed on Jan 1, 2007 11:11:54 GMT -5
12/28: Decided to do some "makeup" leg stuff. I really didn't feel like my legs, especially upper, got a good workout skiing so did some hams and calves and also some abs. I have not been good at working abs for months- better get on it! Hamstring curl on "Leverage" machine: 45/12, 70/12, 80/12 x 3 I was sure to take this slow and go all the way up and squeeze my hams at the top. Standing calf raise: 250/20 x 3, 250/18 failure seated calf raise: 70/15 x 3, 45/15 more standing calf raise: 190/15, 190/15 Kneeling weighted crunch: 150/20x3, 180/18 ab crunch machine 66/15, 77/15- I dont' understand why the weight on the machine is marked that way but whatever ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Walking lunges 1 set of 20
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Post by BigMikeReed on Jan 1, 2007 11:15:34 GMT -5
Sat 12/30: Chest- this was a GREAT workout today Incline dumbell flye: 45/12, 60/10, 75/10x2, 80/10, 80/7, 65/9 Incline Smith: 135/10, 185/8, 185/8, 205/6, 155/8 I was able to do less weight on this than normal- probably due to doing more on incline dumbell flyes - was a little burned out. Also, I'm not good at staying consistent on inclines as far as incline angle and grip width. Not helpful for comparing one workout to the next.
Pec flye machine: 100/15, 120/15, 120/12 (failure)
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Post by BigMikeReed on Jan 1, 2007 11:16:11 GMT -5
sunday 12/31: Off
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Post by Tim Wescott on Jan 2, 2007 13:42:08 GMT -5
Damn good workouts Big Mike!!!
How`s the weather up there in Clorado now?
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