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Mikkei's Training Journal


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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.

 

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

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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.

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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.

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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.

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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.

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Today's was a quick workout.

May 5th

Two rounds of Nautilus circuit training: crunches, bicep curls, lat pull down, tricep extension, shoulder press, chest press, leg extension, leg curl, leg press and back hyperextensions.

Felt great! I forgot how much I used to like circuit training. It's like a buffet of exercises!

Barbell Shoulder Press:

45lbs x 10

45lbs x 9

45lbs x 6

45lbs x 7

45lbs x 8

Lying Rear Deltoid Raise:

10lbs x 6

10lbs x 8

10lbs x 9

10lbs x 10

10lbs x 10

Dumbbell Shrugs:

50lbs x 15

52.5lbs x 20

55lbs x 15

55lbs x 20

55lbs x 15

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May 6th and May 7th

Two nice back to back recovery days. Lots of bike riding.

May 8th - I did a short workout in the morning and one bigger one later at night.

Morning:

Bench Press:

100lbs x 3

95lbs x 5

95lbs x 5

95lbs x 5

95lbs x 5.5

Medicine Ball Pushups: 1 pushup, 1 with med ball in right hand, 1 with med ball in left hand = 1 rep.

x5

x4

x4

Incline Bench Press:

65lbs x 5

65lbs x 5

65lbs x 5

65lbs x 5

65lbs x 8

Night:

Bench Press:

95lbs x 5

95lbs x 3

85lbs x 5

85lbs x 5

85lbs x 5

Bench Dips:

x15

x15

x15

x15

x15

Decline Crunches with Med Ball:

4 sets

Decline Dumbbell Flies:

20lbs x 6

20lbs x 6

20lbs x 6

Flat Bench Flies:

15lbs x 8

15lbs x 8

15lbs x 9

15lbs x 9

15lbs x 9

Overheard Dumbbell Extension:

30lbs x 8

32.5lbs x 9

32.5lbs x 9

32.5lbs x 9

32.5lbs x 7

Rope Pushdown:

40lbs x 8

40lbs x 8

40lbs x 8

40lbs x 8

40lbs x 6

Leg Raises:

x15

x15

x15

x15

x15

Dumbbell Pullovers:

35lbs x 8

40lbs x 6

40lbs x 6

40lbs x 6

35lbs x 8

Side Crunches:

bodyweight x 10

25lbs x 6

10lbs x 12

Crunches:

x25

x25

x25

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  • 3 weeks later...

Man, my workouts have really been few and far between lately. I'm hoping to get back into it now that I was finally able to get some Sun Warrior from my man Leanandgreen. If you haven't already, go to freakin' Vegan Proteins and get some for yourself. It's damn amazing.

 

Anyway, I hit triceps and abs yesterday, with a little bit of chest thrown in. I didn't lift nearly as heavy as I initially wanted but that's what happens when you take 3 weeks off I guess. I was pretty bummed about it at the gym, but I just did what I could handle and concentrated on form. Today I'm nice and sore, so I know I hit it hard enough and there's no reason to complain about how good my lifts look on paper. I was able to send a message to muscles saying "it's time to grow!", and they got it!

 

May 29th

Bench Press:

65lbs x 20

95lbs x 3

75lbs x 8

75lbs x 8

75lbs x 8

 

Decline Med Ball Crunches:

3 sets

Rolling Med Ball Pushups:

3 sets

 

Overhead Triceps Extension:

30lbs x 10

27.5lbs x 10

27.5lbs x 10

27.5lbs x 8

25lbs x 9

 

Decline Crunches:

x12

x8

x8

 

Rope Pushdown:

30lbs x 10

20lbs x 11

20lbs x 10

20lbs x 10

20lbs x 10

 

Side Crunch with 10lbs Plate:

x15

x20

x20

 

Dumbbell Kickback:

12.5lbs x 5

8lbs x 6

8lbs x 8

8lbs x 6

8lbs x 8

 

Leg Raises:

x15

x15

x15

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You should put x3 on your sets of the same weight.

 

Example:

20x10x3sets

 

instead of:

20x10

20x10

20x10

 

Its easier to read. I was about to be like GDamn you got one long workout then I saw it was just multiple sets. Either way up to you just easier on us to read homeskillet.

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Thanks MaryStella!

 

I'll give that a shot Octo and see how I like it.

 

So I haven't been working out all that consistently but this last week I've managed to get some work done.

 

June 1st

I was going to do back at the community fitness center at my apartment, but I got cut short by security when they started locking up. I did get in a ton of lat pull downs, but that's it.

 

June 3rd

I hit biceps and abs. Figured since the biceps contest is open for submissions until the 7th, I might as well keep working them and submit some more pics. I think my pics could have better lighting, so we'll see how they turn out.

EZ Curls:

50lbs x8

50lbs x 8

50lbs x 6 x three sets

Leg Raises:

bodyweight x 20 x five sets

Rope Cable Curl:

Drop sets starting from 40lbs x five sets

Hanging Knee Raises:

bodyweight x 20 x three sets

Decline Med Ball Crunches:

8lbs med ball x three sets

Dumbbell Incline Curls:

10lbs x 10

10lbs x 8

10lbs x 6

8lbs x 8 x two sets

Ab Machine:

80lbs x 15

95lbs x 10 x four sets

Side Crunches:

10lbs plate x 20 x three sets

Front Bridge:

1 minute x two sets

 

June 5th

Good workout today. I meant to just hit triceps and chest today, but ended up throwing in deadlifts (because deadlifts rule and are as fun as hell) and some EZ curls because I decided I better retake my biceps pictures before the deadline hits and I wanted to be pumped.

Incline Bench Press:

55lbs x 15

65lbs x 10

70lbs x 6

70lbs x 8

75lbs x 6

70lbs x 5.5

65lbs x 6

55lbs x 8

Rope Pushdown:

20lbs x 15

30lbs x 10

40lbs x 6

30lbs x 10 x two sets

30lbs x 6

20lbs x 8

Dumbbell Flies:

15lbs x 12

20lbs x 10

20lbs x 9 x two sets

20lbs x 7

15lbs x 9

Deadlifts:

135lbs x 8

145lbs x 8

145lbs x 8

155lbs x 5

145lbs x 7

EZ Curl:

45lbs x 8 x two sets

45lbs x 6 x two sets

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  • 1 month later...

Ah, I remember when I used to update my training journal.

 

Bench:

65x8

95x6 x3 sets

85x6

 

Decline crunches:

w/ 10lbs weight x 3 sets

 

Decline DB Flies:

20lbs x 10 x 3 sets

 

Leg Raises:

15 reps x 3 sets

 

Incline DB Press:

20x8

25x8

30x6

 

Side Bends:

w/ 10lbs weight x 3 sets

 

DB Pullovers:

35lbsx10 x 3 sets

 

That's it. I've been hitting the gym pretty irregularly and was pretty pissed last night when I realized how lame my triceps were looking. So, I'm going to get my diet back on track and hit the gym regularly. I'm also going to start doing more cardio than my usual 5 minutes a week routine. I'd like to get by Body Fat down to where it used to be (3-4%) because recently it's been 8-9% and that looks like a lot on my frame and it seems like at least 6% is smothering my abs. BLah. Lot of work to do.

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