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Re: Mikkei's Training Journal

Posted: Thu Apr 09, 2009 7:45 pm
by mikkei
Tuesday April 7th was an off day.

Wednesday April 8th I did shoulders and abs.


Decline Crunches: (on full tilt, except the last set that was two clicks up)
bodyweight x 15
10lbs x 12
10lbs x 12
bodyweight x 10
bodyweight x 12

Military Press:
60lbs x 8
60lbs x 8
50lbs x 8
50lbs x 8
50lbs x 6

Ab Machine:
110lbs x 15
120lbs x 7
110lbs x 15
110lbs x 15
110lbs x 15

Arnold Press:
20lbs x 8
25lbs x 6
25lbs x 6
25lbs x 6
20lbs x 8

Leg + Knee Raises:
10 leg + 15 knee
10 leg + 15 knee
10 leg + 15 knee

Front Delt Raise:
15lbs x 8
15lbs x 8
15lbs x 7
15lbs x 6
15lbs x 6

Side Crunches on Hyperextension Station:
bodyweight x 20 each side
bodyweight x 20 each side
bodyweight x 20 each side

Barbell shrugs: (double setting once in front of the body and once behind)
90lbs x 15 + 15
90lbs x 15 + 15
90lbs x 15 + 15
90lbs x 15 + 15

Ab Solo Medicine Ball Throws:
x 20
x 20
x 20


Today (April 9th) was legs.

Barbell Squat:
90lbs x 15
110lbs x 12
90lbs x 12
90lbs x 13
90lbs x 12

Seated Leg Curl:
100lbs x 15
110lbs x 12
110lbs x 12
110lbs x 12
100lbs x 10

Leg Extension:
110lbs x 15
120lbs x 12
120lbs x 12
120lbs x 12
130lbs x 12

Seated Calf Raise:
120lbs x 25
120lbs x 20
120lbs x 20 (toes in)
120lbs x 20 (toes out)
120lbs x 20
70lbs x 20 (toes in)
70lbs x 20 (toes out)
70lbs x 20

Hip Abduction Machine:
90lbs x 15
100lbs x 12
100lbs x 12
100lbs x 10
90lbs x 12

Re: Mikkei's Training Journal

Posted: Fri Apr 10, 2009 11:21 am
by mikkei
Okay, and I have a question....more of a survey really. When you guys are recording a lift in your log with an olympic bar, do you record just the weight of the plates or the weight of the plates + the bar (extra 45lbs)? I've been only recording plates, but I'm not sure if I should do it the other way.

Re: Mikkei's Training Journal

Posted: Sat Apr 11, 2009 11:12 am
by mikkei
Yesterday was an off day. Still, I hate being totally sedentary so while I was at work I did 60 chair dips, 60 pushups and 60 crunches. Then I did some sprinting on my bike for 30 minutes during my lunch break. Today I'll try to make it to the gym unless I run out of time before I head over to see Robert and Giacomo.

Any, I also came up with a recipe for a post workout smoothie that was just too good to not share. Personally, I think it's the best thing in the world, but that's just me.
In a Vitamix blender I combined 3 bananas, 6 strawberries, 2 scoops Chocolate Sun Warrior, 1 cup buckwheat sprouts, and approx 1 cup of water. It came out just like a chocolate milkshake. Good stuff!

Re: Mikkei's Training Journal

Posted: Sat Apr 11, 2009 5:54 pm
by mikkei
REALLY quick biceps and chest day.

I am going crazy to get stuff done today because my girlfriend and I are going to go see LeanandGreen and Robert tear it up at their comp. I'll probably hit biceps again tomorrow, but super hard.

Standing Bicep Curls:
25lbs x 8
25lbs x 7
25lbs x 6

Barbell Bench Press:
95lbs x 3
85lbs x 6
85lbs x 5
65lbs x 10
65lbs x 10
70lbs x 9
75lbs x 5

One-arm Cable Curl:
20lbs x 11
30lbs x 7
30lbs x 5
20lbs x 7

Cable Cross:
30lbs x 10
30lbs x 9
30lbs x 6

Re: Mikkei's Training Journal

Posted: Sun Apr 12, 2009 3:47 am
by robert
You rock dude, thanks for coming to the show tonight! Yeah buddy! I owe you a shirt as well as your girlfriend...get in touch anytime!

Re: Mikkei's Training Journal

Posted: Fri Apr 17, 2009 11:10 am
by mikkei
Dude, the show was awesome. No need to thank me! I'll rock that shirt all over town though.

I took a couple days off since I've been really busy, but yesterday I hit the gym with Giacomo. Robert and Trisimon were there and it was cool to see them. I caught the end of Giacomo's leg workout and then we hit biceps.

I did a circuit of lunges holding dumbbells, hip thrusts with a plate, and lateral leg raises to work the hips. Did that two times. Then we did barbell curls, 6-8 reps on wide, normal, and close grip. Straight to hammer curls drop set, then double bicep cable curls drop set. We did two of those circuits. Then we did straight arm dumbbell curls dropping the weight once after 6-8 reps, then single arm hammer to straight arm preacher curls with dumbbells (dropping the weight once), and then straight to cable hammer curls using a rope with a supination at the top. We did two circuits of that.

Then we hit some long drop sets of leg extensions and lying leg curls.

It was a really hard and fast workout and I can definitely feel it today. Just the way I like it! Gotta say, Giacomo is a great training partner. It's a great motivator, when you're thinking you can't do another rep, to know that this animal next to you is giving 110% on no carbs and no sleep. That's one dedicated and crazy dude and it's insanely inspiring.

With any luck I'll be back at the gym today with my girlfriend Shauna and meet up with Giacomo.

Re: Mikkei's Training Journal

Posted: Fri Apr 17, 2009 12:55 pm
by robert
Great to see you at the gym last night!

I'm loving the emergence of our new PDX VBB crew!

All the best!

Re: Mikkei's Training Journal

Posted: Sat Apr 18, 2009 2:32 pm
by vivalasvegans
We shall take over the world. Or at least voodoo donuts.

Re: Mikkei's Training Journal

Posted: Sat Apr 25, 2009 11:08 am
by mikkei
Alright! Damn, it's been a week since I updated this. Let's see if I can remember anything.

Friday April 17- I thinking I did biceps with Giacomo. But I honestly can't remember.

Saturday April 18 - was an off day I believe

Sunday April 19 - Calves Biceps and Triceps
Seated Calf Raises and Standing Calf Raises: tons of reps.
Superset of double biceps cable curl, barbell curl, and hammer curls. Great routine that murders biceps. Of course, learned if from LnG.
Dumbbell Kickbacks: contraction on these felt really good.
Barbell skull crushers
Reverse Bench Dips

Monday April 20 -abs and legs with Giacomo.
Medicine ball throws on a decline bench, then crunches with a dumbbell, then leg raises with leg throwing.
For legs we did what I will now always remember as the "LeanandGreen Routine". Circuit of lunges, to hip thrusts, to side leg raises. Then drop sets of leg extensions and leg curls.

Tuesday April 21 - Back and shoulders in the AM, Chest in the PM.
Bench Barbell Rows to dumbbell shrugs x 4 sets.
Bent over One-arm Rows: Drop sets. Two sets with 30lbs, 20lbs, and 10lbs. Two sets with 35lbs, 30lbs, and 20lbs.
Arnold Press: mini-drop sets. 20lbs followed by 15lbs.
Deadlift: 80lbs, then 90lbs, the two sets of 100lbs.
Barbell Shrugs: with bar in front and behind at 115lbs.
Back hyperextensions: with 25lbs plate
Dumbbell Lateral Raises: 15lbs x three sets.
Lat Pull down: 4 heavy sets followed by one drop set.
For Chest: Bench Press: mini drop sets. I was still TIRED from the morning workout, I probably shouldn't have done chest since it's one of my weak points, but I did and almost couldn't handle the weight. Bad call.
Incline DB flies: 22.5lbs x five sets
Decline DB Press: 20lbs x 3 sets, 15lbs x 2 sets
Chest Press Machine: 40lbs, slow and long with extreme concentration on the contraction
DB flies on flat bench: 15lbs x 5 sets
Cable Cross: two drops sets.

Wednesday April 22: Biceps and Triceps. Was still recovering from last bi/tri workout, but I was really motivated. I went for it, but quickly found out I wasn't at the top of my arm-game. Superseted double bicep cable curls, barbbell curls, and hammer curls. Then did concentration curls, machine curls, rope hammer curls. Wasn't a bad session, just wish I could have hit it harder.

Thursday was a well earned off day.

Friday April 24: Legs and Abs
Lunges holding 25lbs plates supersetting with DB squats at 135lbs.
Seated Calf Raises supersetted with hip thrusts and side leg raises. Calf raises at 115lbs and 20 reps. Hip thrusts with 25lbs plate. Four sets there.
Then switched to standing calf raises. three sets moving up to 120lbs.
Then three drop sets of leg extensions.
Decline crunches: x 20, x 12, x 12, x 12
Crunches: x20, x20, x 20, x20 left side, x20 right side.
Ab Solo Medicine Ball throw: about 60 throws.

Today I'm hitting back and chest. Gonna try to really concentrate on getting a good pec contracion.

This week was the first time I seriously tried deadlifting, and i think i'm in love with it. It felt so good. It makes you hardness so much power. I can't wait to build that up and really get into it. It killed my hamstrings for days afterwards.

Re: Mikkei's Training Journal

Posted: Sat Apr 25, 2009 11:31 am
by npx
mikkei wrote:Okay, and I have a question....more of a survey really. When you guys are recording a lift in your log with an olympic bar, do you record just the weight of the plates or the weight of the plates + the bar (extra 45lbs)? I've been only recording plates, but I'm not sure if I should do it the other way.

Include bar weight if it's known.

Re: Mikkei's Training Journal

Posted: Sat Apr 25, 2009 12:53 pm
by xphilx
npx wrote:
mikkei wrote:Okay, and I have a question....more of a survey really. When you guys are recording a lift in your log with an olympic bar, do you record just the weight of the plates or the weight of the plates + the bar (extra 45lbs)? I've been only recording plates, but I'm not sure if I should do it the other way.

Include bar weight if it's known.


i really don't get why people always asking this. you're pushing the bar, too. why, why, why shouldn't you log it??

Re: Mikkei's Training Journal

Posted: Mon Apr 27, 2009 11:06 am
by mikkei
Yesterday was pretty busy cleaning and rearranging the apartment with my girlfriend, but I was still able to hit back at my small apartment gym.
That's Sunday April 26th:
A ton of lat pull downs, using two different positions.
A weird variation I came up with using a pec fly machine. I sat on the bench facing the backrest and pulled the handles back, bringing my shoulder blades together. It really hit my inner back well.
Dead lifts with 60lbs dumbbells, which killed. haha.
Bent over one arm dumbbell rows. 30lbs to 25lbs mini drop sets.
Dumbbell rows lying face down on an incline bench
Back hyper extensions with a 25lbs weight

It was a good one and with limited resources. I felt good about it.

This morning I hit up 24 in Hollywood and did chest.
April 27th
Chest Press:
65lbs x 12
75lbs x 12
85lbs x 5
75lbs x 10
75lbs x 8

Incline DB Flies:
22.5lbs x 8
22.5lbs x 8
22.5lbs x 8
22.5lbs x 8
22.5lbs x 8
22.5lbs x 10

Incline DB Chest Press:
35lbs x 6
30lbs x 7
25lbs x 10
25lbs x 9
25lbs x 6

DB Pullover:
40lbs x 10
40lbs x 10
32.5lbs x 12
32.5lbs x 12
37.5lbs x 10
37.5lbs x 10

Decline Barbell Press:
45lbs x 8
45lbs x 6
45lbs x 7
45lbs x 7
45lbs x 7

Cable Cross Flies (drop sets):
15lbs x 6 to 10lbs x 8 to 5lbs x 12
15lbs x 6 to 10lbs x 8 to 5lbs x 12
15lbs x 6 to 10lbs x 8 to 5lbs x 15

There's a possibility of going to the gym again tonight. If I do, I'll hit triceps.

Re: Mikkei's Training Journal

Posted: Wed Apr 29, 2009 3:52 pm
by mikkei
Yesterday was an off day, my back was still a bit sore from my last back session, so I figured I'd lay off a bit and just hit the gym harder today. I did do 3 sets of 14 pushups at work though.

April 29th 2009 - today I did biceps and triceps and had a great time.
Dips and overhead dumbbell triceps extensions:
bodyweight x 6 to 25lbs x 10
bodyweight x 6 to 30lbs x 8
bodyweight x 6 to 30lbs x 8
bodyweight x 4 to 30lbs x 6
Close-grip EZ Curl to Seated Dumbbell Hammer Curls:
45lbs x 10 to 15lbs x 6
45lbs x 8 to 15lbs x 6
45lbs x 8 to 15lbs x 6
45lbs x 7 to 15lbs x 7
Cable Pushdown with straight bar to Dumbbell Kick Backs:
40lbs x 12 to 15lbs x 9
50lbs x 8 to 12.5lbs x 10
50lbs x 8 to 12.5lbs x 10
50lbs x 8 to 12.5lbs x 10
Double Biceps Cable Curl to Rope Hammer Curl with a supination at the end:
Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)
Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)
Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)
Dropset (40lbs, 30lbs, and 20lbs) to dropset (40lbs, 30lbs, and 20lbs)
Concentration Curls:
12.5lbs x 6
10lbs x 7
Bench Dips:
Bodyweight x 15
Bodyweight x 15
Plate Pinch for grip:
Two 10lbs plates x 10 each side
Two 10lbs plates x 10 each side

Great workout! It was a massacre just like I like it. Looking forward to doing legs tomorrow.

Re: Mikkei's Training Journal

Posted: Fri May 01, 2009 12:40 pm
by mikkei
Two good workouts. Didn't kill myself, but my legs are feeling really pumped today. I always know I hit legs pretty well if I'm feel like I'm in danger of falling down the stairs afterwards.

April 30 2009
Lunges with 25lbs Dumbbells to Hip Thrusts with 35lbs Plate to Side Leg Raises:
3 sets
Barbell Squat:
135lbs x 8
135lbs x 8
135lbs x 8
135lbs x 8
135lbs x 8
Seated Calf Raise:
90lbs x 20
90lbs x 20 (toes in)
90lbs x 20 (toes in)
90lbs x 20
115lbs x 20
115lbs x 20
90lbs x 20 (toes in)
90lbs x 20 (toes in)
90lbs x 20
Leg Extension dropset (starting at 90lbs) to Lying Leg Curl dropset (starting from 80lbs):
3 sets
Rotary Calf Machine:
130lbs x 20
130lbs x 20 (toes in)
120lbs x 20
150lbs x 20

May 1 2009
Side Lateral Raise to Decline Crunch with dumbbell:
15lbs x 10 to bodyweight x 20
15lbs x 10 to 10lbs x 8
17.5lbs x 10 to 10lbs x 8
20lbs x 8 to 10lbs x 8
20lbs x 8 to 10lbs x 6, bodyweight x 6
Military Press to Leg Raises on Bench:
60lbs x 4, 50lbs x 4 to 15 raises
50lbs x 8 to 15 raises
50lbs x 6 to 15 raises
40lbs x 8 to 15 raises
40lbs x 8 to 15 raises
Front Delt Raise to Dumbbell Shrug:
15lbs x 5 to 45lbs x 20
12.5lbs x 6 to 50lbs x 20
12.5lbs x 7 to 50lbs x 20
12.5lbs x 7 to 50lbs x 20
Arnold Press:
20lbs x 9
25lbs x 6
25lbs x 7
20lbs x 7
20lbs x 8
Decline Crunches to Hanging Knee Raises to Hanging Leg Raises:
2 sets of 8 reps with each exercise.

I was at the Beaverton 24 hour fitness at 7am this morning and it was deserted! It was really cool. It let me concentrate on my lifting a lot and not worry other people moving in on my weights. haha.

Re: Mikkei's Training Journal

Posted: Mon May 04, 2009 6:10 pm
by mikkei
May 3rd
Bench Press:
75lbs x 10
85lbs x 7
95lbs x 4
100lbs x 2
95lbs x 5
85lbs x 6
75lbs x 10
Dumbbell Flies:
25lbs x 9
25lbs x 9
25lbs x 8
25lbs x 8
25lbs x 7
Incline Dumbbell Press:
25lbs x 10
25lbs x 8
25lbs x 7
25lbs x 6
20lbs x 8
Overhead Triceps Extension (w/ barbell):
30lbs x 7
30lbs x 7
30lbs x 8
30lbs x 7
30lbs x 7
Rope Pushdown:
40lbs x 4
30lbs x 9
30lbs x 9
30lbs x 7
30lbs x 8
Pec Fly Machine:
55lbs x 12
70lbs x 8
70lbs x 8
70lbs x 8 and drop to 55lbs x 8
Assisted Dips:
-70lbs x 8
-70lbs x 8
-70lbs x 8
Tricep Kickback:
12.5lbs x 8 to 10lbs x 8
12.5lbs x 8 to 10lbs x 8 to 5lbs x 8
12.5lbs x 8 to 10lbs x 8 to 5lbs x 8

May 4th
Close-grip Pull Ups to Dumbbell Row:
bodyweight x 6 to 35lbs x 11
bodyweight x 5 to 35lbs x 10
bodyweight x 3.5 to 35lbs x 10
EZ Curl to Hammer Curl:
45lbs x 10 to 15lbs x 7
50lbs x 10 to 15lbs x 7
50lbs x 10 to 15lbs x 7
Barbell Row to Lat Pulldown:
95lbs x 6 to 105lbs x 9
95lbs x 8 to 120lbs x 5
95lbs x 6 to 105lbs x 6
Double Cable Curl to Standing Dumbbell Curl:
Dropset:40lbs, 30lbs, 20lbs to 15lbs x 7
Dropset:40lbs, 30lbs, 20lbs to 15lbs x 5
Dropset:30lbs, 20lbs to 15lbs x 5
Deadlifts:
95lbs x 12
115lbs x 10
135lbs x 7
165lbs x 4
135lbs x 6
115lbs x 8
Concentration Curls:
12lbs x 8 to 8lbs x 8
12lbs x 8 to 8lbs x 8
12lbs x 8 to 8lbs x 8

Both workouts were great, but a little short. I can feel the soreness in my arms, chest, back and legs right now and I love it. Haha. The leg soreness is from deadlifting, which might just be my new favorite exercise. I hear that it's great for gaining size, so it might be just what I need. Going to the gym with my girlfriend tonight for cardio. Should be awesome.