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Leg Workout in Hollywood

Today I was at the 24 Hour Fitness in the Hollywood district before work. I’ve been doing barbell squats for the last month or so, which I’ve never really done much of before. It feels good and I’m progressing. My lifts are consistently getting heavier and I’m excited to see where I peak. I almost didn’t go to the gym this morning, but after lying in bed for an extra half hour I started feeling lazy. Because of that, I was later leaving than usual and therefore a little short on time at the gym. I was rushing a bit and didn’t rest much between sets.

 

Barbell Squat:

60lbs x 15

70lbs x 15

80lbs x 15

90lbs x 15

90lbs x 13

 

Seated Leg Curl:

70lbs x 15

80lbs x 15

90lbs x 12

90lbs x 10

 

Leg Extension:

80lbs x 18

90lbs x 15

100lbs x 12

110lbs x 15

 

Seated Calf Raise:

80lbs x 30

100lbs x 20

100lbs x 20

100lbs x 20 (Outside angle)

100lbs x 20 (Inside angle)

100lbs x 30

 

Leg Press:

90lbs x15

140lbs x 12

140lbs x 10

140lbs x 10

 

Ab Crunches: Even though I’m doing abs tomorrow, I decided I’d get a jump start on being sore.

x25

 

I'll always keep my training log updated on my blog, but I'll repost it here as often as I can! Thanks for checking it out.

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I was really busy this weekend. Among many other things, I interviewed for an office manager position at a yoga studio in Beaverton. I'll be hoping I land that one. But as a result of being so busy, I took two rest days back to back which I usually don't like to do. But hey, it happens. Saturday I was able to do some ab work at home. I did a mix of lying leg raises, crunches, v-sits, hanging knee raises, and front bridges. Sunday I got back to the gym.

 

I went to the 24 hour fitness in Beaverton and did shoulders and some more abs.

 

Front Deltoid Raise:

15lbs x 7

15lbs x 7

12.5lbs x 8

12.5lbs x 8

12.5lbs x 8

 

Decline Sit-ups:

bodyweight x 30

bodyweight x 30

bodyweight x 30

 

Lateral Raise:

12.5lbs x 8

12.5lbs x 9

12.5lbs x 8

12.5lbs x 9

12.5lbs x 10

 

Arnold Press:

15lbs x15

17.5lbs x 13

20lbs x 8

20lbs x 7

20lbs x 7

 

Ab Machine:

80lbs x 15

95lbs x 15

110lbs x 10

110lbs x 12

110lbs x 10

 

Dumbbell Shrugs:

40lbs x 15

45lbs x 15

45lbs x 15

45lbs x 15

45lbs x 15

 

Today I'm off to the 24 hour in Hollywood to do chest and triceps before work. See ya.

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Monday was chest and triceps training. I hit up the 24 hour fitness on the way to work as planned. Morning workouts are working well for me. I feel less distracted and it make me feel great while at work. After this workout I finished the last of my hemp protein powder. I'll be doing my next workout (this morning) without any supplement, just green smoothie and banana. We'll see how that goes.

 

Barbell Bench Press:

50lbs x 12

60lbs x 7

60lbs x 7

60lbs x 8

50lbs x 10

50lbs x 10

 

Triceps Pushdown (with bar handle):

40lbs x 15

50lbs x 12

60lbs x 6

50lbs x 7

50lbs x 10

 

Dumbbell Pullovers:

40lbs x 12

45lbs x 12

50lbs x 8

50lbs x 8

45lbs x 9

 

Dumbbell Flies:

20lbs x 15

25lbs x 10

25lbs x 9

20lbs x 6

 

Assisted Dips:

-80lbs x 6.5

-80lbs x 6

-95lbs x 9

-95lbs x 7

 

Arm Extension Machine:

30lbs x 6

20lbs x 8

20lbs x 8

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Made good progress on my lifts today. However, this is only the second leg session I’ve done since I started recording, so I’m not really sure I’m at my peak yet. Keeping a record of my lifts really helps me make sure I’m pushing myself.

 

Barbell Squat:

90lbs x 12

90lbs x 12

100lbs x 12

90lbs x 15

90lbs x 12

 

Seated Leg Curl:

80lbs x 15

90lbs x 15

100lbs x 15

110lbs x 11

100lbs x 12

 

Leg Extension:

100lbs x 15

110lbs x 15

120lbs x 15

120lbs x 12

120lbs x 13

 

Seated Calf Raise:

110lbs x 20

110lbs x 20

110lbs x 20 (outside angle)

110lbs x 20 (inside angle)

110lbs x 20

110lbs x 20

 

Decline Crunches:

Bodyweight x 20

Bodyweight x 20

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Yesterday I did Biceps and abs. I usually pair biceps and back together, but today I’m meeting up with my new friend Giacomo (Lean and Green) to work on upper back. I took a rest day before this and my plan was to totally overload my biceps. I was having trouble lifting an 8lb dumbbell by the end.

 

 

 

Concentration Curls:

22.5lbs x 8

25lbs x 8

27.5lbs x 6

25lbs x 6

22.5lbs x 6

 

Hammer Curls:

20lbs x 6

17.5lbs x7

15lbs x 8

15lbs x 7

15lbs x 8

 

Preacher Curls (with straight bar):

30lbs x 8

40lbs x 5

30lbs x 6

30lbs x 5

25lbs x 7

 

Hammer Curls (across chest):

12lbs x 7

10lbs x 6

10lbs x 5

8lbs x 10

8lbs x 10

8lbs x 8

 

Decline Crunches:

Bodyweight x 20

Bodyweight x 20

Bodyweight x 20

 

Ab Machine:

100lbs x 12

100lbs x 12

110lbs x 12

110lbs x 12

110lbs x 10

 

Knee Raises:

x20

x20

x20

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@vivelasvegans: It WAS a masacre. Just the way it should be! Haha. Thanks for the comment. I'll keep posting for sure.

 

Yesterday I meet up with Giacomo (LeanandGreen) at the 24 hour fitness on 4th and Columbia to work upper back and traps. We were there for a little over two hours, which I'm pretty sure makes it my longest training session ever. I usually keep it to one hour, MAYBE an hour and a half if I'm planning to massacre two body parts. It was a great session and I learned a lot of knew exercise variations that'll help me a lot. I also learned how to use wrist straps, which I needed by the end cause my grip was gone from all the weight!

 

I didn't really keep track of all the weight as I usually do, but I know the gist of what we did.

 

Supersets of close-grip chin ups and barbell rows. I was using 50lbs on the barbell, plus the weight of the bar. Four sets.

 

Drop-sets of bent over dumbbell rows on a bench. I used 30lbs, 20lbs, and 15lbs dropping each and switching when I was too exhausted to keep going. Four sets.

 

Drop-sets of T-bar rows followed by dumbbell shrugs. I hesitate to call it a super set because there was a bit of down time in between. I did the rows with 30lbs, then 20lbs, then 10lbs. By the end I was going from 20lbs to just the bar. For shrugs I used 40lbs to 35lbs to 30lbs. Four sets.

 

Then we did barbell shrugs with two 45s. A set included holding the bar behind the back and in front. Four sets.

 

After that we hit up the bikes for 15-20 minutes. Great workout for me. I can definitely feel my back today.

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Had some extra time this afternoon, so I decided to do a little longer session. Got a good pump in my chest and triceps and threw in a little ab work for good measure. I hadn't done flies with a cable cross machine in a while, but now I remember why I used to like it so much. Also, my weight on bench press went down a bit because I realized I wasn't performing a full ROM (Range of Motion). I was kinda mad, because I know how important that is and I've been giving it up lately just to feel like I could push more weight. Well, problem's being solved: touching the bar to my chest now and it feels a lot better and will give me a real challenge.

 

Barbell Bench Press and Bench Dip Superset:

50lbs x 12, 15 dips

50lbs x 12, 15 dips

40lbs x 5, 15 dips

40lbs x 4, 15 dips

30lbs x 7, 13 dips

30lbs x 4, 10 dips

 

Dumbbell Flies:

25lbs x 7

22.5lbs x 10

22.5lbs x 9

20lbs x 10

20lbs x 9

20lbs x 7

 

Pushdown (with bar):

50lbs x 12

60lbs x 9

70lbs x 3

60lbs x 6

50lbs x 6

40lbs x 12

 

Dumbbell Pullovers:

45lbs x 7

45lbs x 7

40lbs x 7

40lbs x 7

35lbs x 8

35lbs x 8

 

Incline Barbell Press:

Olympic Bar x 6

Olympic Bar x 6

Olympic Bar x 6

 

Decline Crunches on Full Tilt:

Bodyweight x 12

+10lbs x 10

Bodyweight x 12

 

Cable Cross Flies:

30lbs x 8

30lbs x 6

25lbs x 8

25lbs x 8

25lbs x 6

 

Assisted Dips:

-85lbs x 10

-70lbs x 6

-85lbs x 10

-85lbs x 9

 

Crunches:

x 40

x 35

x 40

 

Just to push it a little more, I did a final set of tricep pushdowns at 40lbs for 10 reps.

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Today I did another biceps session, even though I worked them on Thursday. It was a shorter 45-minute session, so I only did biceps and nothing else. After doing drop sets with Lean and Green the other day I realized how much I liked them, so I started out with concentration curl drop-sets and it was intense. I was pretty fatigued by the end but I threw in some negative reps. Feeling great a couple hours later.

 

Just to put some goals out there: I'm working on lowering bodyfat and building arms and abs for this May's muscle contests on VBBF.

 

Concentration Curls Drop Set:

27.5lbs x 6 to 25lbs x 5 to 20lbs x 4

27.5lbs x 5 to 25lbs x 3 to 20lbs x 2

25lbs x 4 to 20lbs x 4 to 14lbs x 4

25lbs x 4 to 20lbs x 3 to 15lbs x 3

 

Seated Hammer Curls:

15lbs x 6

15lbs x 6

15lbs x 6

15lbs x 6

 

Preacher Curls:

25lbs x 8

30lbs x 7

30lbs x 6.5

30lbs x 5

25lbs x 7

 

One-arm Cable Curl:

15lbs x 6

15lbs x 7

10lbs x 6

10lbs x 10

 

Cable Curl Negatives:

35lbs x 4

25lbs x 6

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Looking forward to meeting you soon!

 

Are you free on Saturday?

 

Lean and Green and I compete here in Portland!

 

Free Vegan Bodybuilding t-shirts for anyone who shows up!

 

It's a bit expensive to get in but we would love the support!

 

Catch up soon.

 

Robert

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Free Tip: blast your biceps before you hit chest and see how much more weight you can push! People think Im crazy, but dont knock it until you've rocked it!

 

Keep it up. Seems like you have a clear workout plan. I liked the Beaverton area when I was there last summer. Wish I could have stayed longer than 4 days that I was there.

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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

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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.

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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!

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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

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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.

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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.

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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.

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