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 Post subject: Re: Mikkei's Training Journal
PostPosted: Tue May 05, 2009 1:20 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
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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 Post subject: Re: Mikkei's Training Journal
PostPosted: Sat May 09, 2009 2:40 am 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
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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 Post subject: Re: Mikkei's Training Journal
PostPosted: Sat May 30, 2009 12:15 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
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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 Post subject: Re: Mikkei's Training Journal
PostPosted: Sat May 30, 2009 12:29 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
That's a nice workout. Way to make a comeback!

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 Post subject: Re: Mikkei's Training Journal
PostPosted: Sat May 30, 2009 2:30 pm 
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Elephant
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Joined: Sun Apr 29, 2007 1:08 pm
Posts: 1677
Location: Hsv, AL
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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 Post subject: Re: Mikkei's Training Journal
PostPosted: Sun May 31, 2009 9:12 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
just stopping by to see how your getting those bi's! Nice log.

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 Post subject: Re: Mikkei's Training Journal
PostPosted: Sat Jun 06, 2009 12:42 am 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
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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 Post subject: Re: Mikkei's Training Journal
PostPosted: Mon Jul 06, 2009 6:26 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
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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