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Post by BigMikeReed on May 26, 2008 23:13:35 GMT -5
Ok all- so I'm getting it going again and here is the split I'm planning on:
Quads Chest/abs back/calves shoulders/hams/abs arms/calves
I've been back training well for a few weeks but the "groove" kicked in late last week. On the split, I'm on for back and calves tomorrow. I'll keep you all updated on the workouts here-- no laughing though.. I've never been a heavy lifter and now that I'm down almost 20lbs from a year ago-- I'm feeling weaker. Ok Ok.... I'll drop the excuses... here i GO!
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Post by fit on May 27, 2008 5:59:07 GMT -5
Good man! I'm looking forward to following this.
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Post by RUBICON19 on May 27, 2008 12:58:25 GMT -5
HERE WE GO!
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Post by Tim Wescott on May 27, 2008 16:07:59 GMT -5
Good to see ya` back around Mike!!
Get it on buddy.........the time for gaining is NOW!!! #arockon6ha#
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Post by BigMikeReed on May 27, 2008 16:20:55 GMT -5
Good to see ya` back around Mike!! Get it on buddy.........the time for gaining is NOW!!! #arockon6ha# Hey Time- Thanks it's great to BE back around. ;D
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Post by BigMikeReed on May 27, 2008 16:26:22 GMT -5
AM workout- back and calves:
Ok... so it WAS an early am workout- forgot to pack my manual journal but here is in a nutshell what I did:
Hammer Strength (HS) Iso-Lateral Overhead lat pull HS Iso-lateral pull (regular) seated pulley row close grip lat pulldown calf press (ouch)
I'll take my manual journal tomorrow and record all the specifics.
Diet today thus far: Breakfast 3 egg whites and one yolk, salsa Plain instant oatmeal- two packets
mid-morn snack- 1 cup nonfat cottage cheese handful raw almonds.
Lunch- barbq place (work folks took me out) BBQ briscuit, light on the BBQ sauce, salad with no dressing.
Afternoon snack: hummus, whole wheat crackers
Dinner: Chicken stir fry- light oil, veggies, black bean sauce (not much)
Bedtime snack- protien bar.
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Post by BigMikeReed on May 29, 2008 7:10:50 GMT -5
5/28/08 190lbs
- Shoulders, Hams, Abs Seated dumb press 45/12 50/12 55/7 45/6 HammerStrenght (HS) Isolateral behind neck press 25(each)/15, 25/15, 35/15, 45/12,45/8 side lateral dumb raise 25/12, 25/12,25/12,30/8 Rear delt flye (on a pec flye machine) 60/15, 60/15, 80/12,80/10 Hamtractor 120/15, 150/12, 180/12, 180.12 Bent over barbell row- 45/12x2, 95/12x2 abcrunch machine 60/12 x 2 kneeling crunch 120/20, 150/20 knee lifts to chest 2 sets, 20 reps
These poundages are very low for me compared to what I was doing before my long break- I think they'll come up quickly. I'm also trying to really focus on complete range of motion and really "feeling" the movement. We'll see how that works out but I'm going to try to bump the lbs up.
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Post by fit on May 29, 2008 8:23:11 GMT -5
Don't worry about the weight, bro. Just stay in the trenches. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) This is about as ego-less a forum I've seen. What's a "hamtractor"?
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Post by BigMikeReed on May 29, 2008 12:41:07 GMT -5
Don't worry about the weight, bro. Just stay in the trenches. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) This is about as ego-less a forum I've seen. What's a "hamtractor"? Hamtractor- it's made by Flex- it's a machine that you sit inlike a chair- somewhat like leg extenstions but the movement is in reverse- you curl your legs down (for hams) rather than up. If you take it slow and squeeze at the bottom of the movement..... you burn your hams like crazy. For me it seems to work the lower area of the hams better than a lying leg curl.
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Post by GerryT on May 29, 2008 12:42:57 GMT -5
Great to see this, Mike. Full speed ahead and keep it going. much success, brother.
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Post by fit on May 29, 2008 12:59:23 GMT -5
re: hamtractor- ah, seated leg curl then, right? Gotcha
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Post by RUBICON19 on May 29, 2008 13:01:06 GMT -5
The weights will come. Then you will surpass your best. Dont get impatient. Good stuff so far!
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Post by Tim Wescott on May 29, 2008 16:15:25 GMT -5
Good workouts Mike.......are you sore?
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Post by BigMikeReed on May 29, 2008 17:56:13 GMT -5
Good workouts Mike.......are you sore? Yep!... back was sore- just the good kinda sore where you think (ahhh i feel tight- got a good workout). My hams are the kind of sore like "oh f*&* what was I thinking!!" ;D
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Post by Tim Wescott on May 29, 2008 19:35:11 GMT -5
I can relate my friend!! LOL ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
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Post by BigMikeReed on Jun 4, 2008 23:09:56 GMT -5
Ok guys- I'll try to get my journal caught up- with the board down I wasn't able to post my workouts- i've been in the gym hitting it!
Mike
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Post by BigMikeReed on Jun 9, 2008 17:58:43 GMT -5
Ok.. so I've come to the realization that typing my workouts in here daily is something I can't seem to find the time for. I'm thinking what I may do is just publish those workouts that have something noteworthy about them- good intensity level, etc... By the way- I have split my leg workout between quads and hams. Did hams on Saturday... I can HARDLY walk- not complaining- I think it's a great feeling.
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Post by mrky03 on Jun 9, 2008 18:48:35 GMT -5
So, watcha bench? ;D Seriously How much are you pushing these days?
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Post by BigMikeReed on Jun 10, 2008 15:23:24 GMT -5
So, watcha bench? ;D Seriously How much are you pushing these days? I'm not a strong lifter. I haven't done bench presses in a long time but I do flat dumbell presses with 75s for moderate reps. I will post all the workouts I have time to post though- would like to hear commentary.
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Post by BigMikeReed on Jun 10, 2008 22:32:38 GMT -5
Saturday 5/7/08 Colorado's Pro Gym 4pm Hams and calves
Leverage Leg curl: 45/12,70/12,80/12,80/12,80/8 Stiff deads (went light but deep and full stretch) 45/12,95/12x2 Hamtractor: 120/12,165/12,165/11,120/12 Calf press 90/20,135/20x3 Seated calf raise 95/20 x 3
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