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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Wed Jan 12, 2011 11:36 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
RC and LeanandGreen! Let's train! Let me get back to you with a day.

Stoked to be in the process of getting consistent with my training.

I was in the home gym again today. Hoping to get on my company's gym membership in the next couple days too in order to expand my workout options.

Front Squat
@ 45# x 15
@ 65# x 5
@ 75# x 5
@ 95# x 5
@ 95# x 5

Barbell Lunges
@ 45# x 6
@ 65# x 5
@ 75# x 5
@ 74# x 5
@ 75# x 5

Turkish Get Ups
@ 25# x 6 each side

"cool down"
30 second dead hang
30 second "front leaning rest" (or plank, leaning far forward)
three rounds

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Thu Jan 13, 2011 10:23 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Anaerobically means training in oxygen deprivation. So sprints, hard intervals, short recovery times so you can keep up the intense effort. Also doing time trials at race effort for varied distances.

www.crossfitendurance.com will give you workouts and explanations.

let me know if you have anymore questions. and I love that you do turkish getups!

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Thu Jan 13, 2011 5:01 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
After a week of being without a gym membership, I started up again at 24. Pretty stoked because it gives me the opportunity to workout on my lunch. The nearest location is a 5 minute jog, so it's freaking sweet.

Today I signed up and was so pumped that I stuck a new 1 RM max on the bench press. Just 20# away from being able to do 45# (20.4 kg) plates! Coincidentally, that is also bodyweight (61.2 kg). So, close to hitting two goals!

Decline Bench
@ 45# (20.4 kg) x 20
@ 95# (43 kg) x 5
@ 95# (43 kg) x 5
@ 105# (47.6 kg) x 5
@ 105# (47.6 kg) x 5

Crunches - machine
@ 30# (13.6 kg) x 15
@ 30# (13.6 kg) x 20
@ 30# (13.6 kg) x 20

Flat Bench
@ 115# (52.2 kg) x 1 (New PR!)
@ 125# (56.7 kg) - failure

"Cool down"
Ultra Wide-Grip Flat Bench
@ 45# (20.4 kg) x 50

May end up training again tonight after a late night at work.

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Thu Jan 13, 2011 6:45 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
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Location: Plains, PA
perfect warmup jog/coodown distance! enjoy!

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Thu Jan 13, 2011 7:03 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
I'm just going to show up on your doorstep with a gym bag one of these days and it's going to be awesome!

That's all.

RC

:)

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Thu Jan 13, 2011 11:05 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
Rounds #2

Lateral DB Raises
@15# x 10
@15# x 10
@17.5# x 8
@17.5# x 8
@17.5# x 8

T-Bar Row 
@10# in plates x 10
@15# in plates x 10
@20# in plates x 10
@20# in plates x 10

Front Plate Raises
@25# x 8
@25# x 10
@25# x 10
@25# x 8
@25# x 8

Narrow Grip Cable Row
@60# x 10
@70# x 10
@70# x 10
@60# x 10
@60# x 10

Weighted Hip Thrusts & Lateral Leg Raises
@20# x 20 & x 15 (each side)
3 rounds

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Sat Jan 15, 2011 3:44 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
Short workout in the home gym before heading out of town for the weekend.

Chin Ups
x 6
x 6
x 6

BB Hi Pull
@45# x 8
@45# x 8
@45# x 10
@45# x 10
@45# x 10

Deadlift
@135# x 5
@135# x 8
@135# x 8
@135# x 8
@135# x 8

Elliptical
15 min cool down

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Mon Jan 17, 2011 3:22 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
Tuesday. Be ready.

-RC

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Tue Jan 25, 2011 7:58 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
Monday Training
Bench Press
95# x 5
105# x 3
115# x 1
95# x 6
105# x 3
95# x 6

OHS
45# x 6
45# x 8
45# x 15
55# x 8
55# x 12

Cool down
Front squat @55# x 5
Squat and hold for 30 seconds

Tuesday Training
TGU w/ bar
20# x 5
30# x 5
20# x 5

Overhead BB Press
50# x 10
60# x 6
60# x 6
60# x 6
50# x 6

DB Shrugs
50# x 15
52.5# x 15
52.5# x 15
52.5# x 15
52.5# x 15

Very busy today, but wanted to post up my training. More detailed update tomorrow hopefully!

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Mon Jan 31, 2011 4:18 pm 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
Update from the sauna. Is that bad for my phone?

Training
Bench
65# x 10
95# x 7
95# x 5
115# x 1
125# x 1
95# x 8
95# x 8
95# x 5
65# x 10
65# x 10
45# x 10
45# x 10

New PR of 125# for bench press. Pretty stoked. Thniking I'll work on the 5-8 rep range for the next week or so, then hit up my 1RM max and see if I can handle a 45 on each side (135# total).

Also stoked to have finally hit a bodyweight if 140#. My goal is to hit 150# by the end of May and then cut until my wedding at the end of July. Wish me luck!

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Fri Feb 04, 2011 3:58 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
Nice!

Way to get another PR! I imagine consistency and hard work have something to do with it? Having specific visions in mind?

Dang right!

Well done.

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Fri Feb 04, 2011 9:28 am 
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Rabbit
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Joined: Fri Nov 12, 2010 10:39 am
Posts: 50
I hear a lot people talking about using the sauna...what are the advantages? Do you feel it helps with your performance?

Great numbers you're putting up. Good luck on reaching those goals!

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Sat Feb 05, 2011 1:36 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
I will butt in here. I use the sauna to relax muscles, to support stretching by having the muscles already warm, to encourage hydration, and to sweat and simply mentally relax. I think it can do great things for muscles, for lowering stress and for encouraging stretching and increased hydration. Some will say it helps them "detox" too by sweating.

So Big M, sorry I'll miss you on Super Bowl Sunday...just learned of the vegan party today and I know you already have plans. We'll find another day to do a gathering...maybe in late Feb before I head out for the year.

Peace.....train hard, eat plenty.

Thanks for posting the workout pics on the site!

Can't wait to see the 2nd batch when I was in better shape. Always progressing........

-Robert

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Sat Feb 05, 2011 11:21 am 
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Manatee

Joined: Sat Mar 07, 2009 9:35 pm
Posts: 370
Location: Portland, OR
Great rundown on the Sauna, RC. My favorite aspect of the Sauna is getting to sweat and being able to take time to reflect on my goals. The Finnish (creators of the Sauna) treat the Sauna almost like a church.I always have thought that was neat. If nothing else, I think it helps mr psychologically with what I do in the gym.

Dishy get to post my last two workouts, so here goes:

Thursday Training
Back Squat
115# x 10
135# x 5
135# x 6
135# x 6 (not full ROM)
115# x 6

Front Squat
45# x 8
65# x 6
85# x 3

OHS
50# x 4
45# x 6
45# x 6

Friday Training
Deadlift
135# x 6
135# x 6
155# x 6
175# x 6
185# x 6
175# x 6
135# x 8

I've been thinking a lot recently, while training, about something RC said to me. He said, if full body compound lifts like squats, deadlifts, and presses are the most effective, why do we waste time on anything else? I think it's really helped me refocus my training. I'm spending a lot more time on quality exercises now which are much more challenging. I can feel the difference on my muscles. Thanks RC!

Anyway, that's it for now! Thanks for stopping by Stephanie and RC. I really appreciate it and your great comments pressure me to keep my log updated! Haha.

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 Post subject: Re: Mikkei's New 80% Raw Bodybuilding Journal
PostPosted: Sat Feb 05, 2011 2:31 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21053
Location: Austin, TX
Nice Mikkei!

I really believe that philosophy more and more the more I think about it. I haven't touched a cable or machine in nearly 2 months. I stick to dumbbells, barbells and bodyweight exercises. If certain exercises give us the greatest benefit by challenging our muscles the most, shouldn't we do those exercises most often and in some cases, exclusively? It seems like if you use analogies like this in other areas of life, we'd draw the same conclusions, so why should fitness or weight training be any different?

Have a great weekend!

Time for me to eat!

RC

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