## Mikkei's Training Journal

**Moderators:** Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

### Mikkei's Training Journal

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.

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.

### Re: Mikkei's Training Journal

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.

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.

### Re: Mikkei's Training Journal

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

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

### Re: Mikkei's Training Journal

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

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

### Re: Mikkei's Training Journal

Good work mate, keep posting!

### Re: Mikkei's Training Journal

Thanks! I definitely will.

### Re: Mikkei's Training Journal

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

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

- vivalasvegans
- Elephant
**Posts:**1962**Joined:**Fri Aug 15, 2008 10:06 pm

### Re: Mikkei's Training Journal

mikkei wrote:I was having trouble lifting an 8lb dumbbell by the end.

Sounds like a massacre.

I like reading your log... it's giving me ideas.

*Radical simply means "grasping things at the root."*- Angela Davis

### Re: Mikkei's Training Journal

@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.

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.

### Re: Mikkei's Training Journal

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.

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.

### Re: Mikkei's Training Journal

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

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

- robert
- Site Admin
**Posts:**21053**Age:**37**Joined:**Fri Apr 08, 2005 8:05 pm**Location:**Austin, TX-
**Contact:**

### Re: Mikkei's Training Journal

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

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

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

### Re: Mikkei's Training Journal

I'm gonna try and see if I can come up with the money. Hopefully I can!

- Octopussoir
- Elephant
**Posts:**1677**Age:**34**Joined:**Sun Apr 29, 2007 1:08 pm**Location:**Hsv, AL

### Re: Mikkei's Training Journal

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.

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.

robert cheeke wrote:life's too short to not get SWOL!

### Re: Mikkei's Training Journal

I'll definitely try that! It DOES sound crazy, but I will see if I can rock it regardless. Beaverton is cool, it's pretty laid back and still close to the city. Let me know if you ever come back around.

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