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  1. #151
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    i used the straight bar when i did them. i also tried the machines. i just droped them after my second injury. almost all of my injuries have come from overhead movements.

  2. #152
    Pro Bodybuilder crazymike's Avatar
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    11/12/05

    Chest / Biceps

    Chest

    Flat BB Press - 135x12, 225x10, 315x8, (315x6, 225x10)

    Incline DB Press - 100x10, 110x10, 120x10

    Incline Machine Press - 170x10. 200x10, 230x10, 250(stack)x8

    Decline Hammer Press - 180x10, 270x10, 360x6, 360x5

    Cable X-Over - 70x10, 90x10, 110x10, 120x9

    Biceps

    Standing BB Curl - 95x10, 115x10, 135x10, 145x8

    Seated DB Curl - 35x10, 40x10, 45x8, 45x8

    Bar Preacher Curls - 60x12, 75x10, 90x10

    Notes

    I had a good workout. At this gym they don't have as much weights so that is why some of the numbers are down. Highest DB = 120lbs, highest curl bar = 90lbs, etc. They dont even have the EZ bars that you can loas plates onto. They only have the pre-loaded ones.

  3. #153
    Pro Bodybuilder crazymike's Avatar
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    11/14/05

    Legs

    Quads

    Leg Extension - 120x20 - 4 sets

    Leg Press - 360x10, 540x10, 720x10, 900x10, 1100x10, 1310x10**PR


    Hams

    SLDL - 135x10, 185x10, 235x10, 235x10

    Standing Leg Curl - 90x10, 100x10, 110x10, 120x10

    Notes

    Had a very good workout. Felt pretty strong. Got a PR on the leg press. That is just about the maximum amount weight I could get on the sled. In order to add weight, I will have to have people standing on it!!

  4. #154
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    whatkinda sled is it. one of ours holds well over 2 grand. and thats with lb plates. if we used the kilo plates i have no idea.

    nice session btw.

  5. #155
    Pro Bodybuilder crazymike's Avatar
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    The sled only holds 10 (45lb) plates on each side. I added another 6 plates and 2-25's.
    So I pretty much maxed it out. My gym does not have 100lb plates anymore!!

  6. #156
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    guess you gonna have to squat heavy =0)

  7. #157
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    Quote Originally Posted by crazymike
    11/14/05

    Legs

    Quads

    Leg Extension - 120x20 - 4 sets

    Leg Press - 360x10, 540x10, 720x10, 900x10, 1100x10, 1310x10**PR


    Hams

    SLDL - 135x10, 185x10, 235x10, 235x10

    Standing Leg Curl - 90x10, 100x10, 110x10, 120x10

    Notes

    Had a very good workout. Felt pretty strong. Got a PR on the leg press. That is just about the maximum amount weight I could get on the sled. In order to add weight, I will have to have people standing on it!!
    Congrats on the PR. I take it your leg extensions were a nice warmup.

  8. #158
    Pro Bodybuilder crazymike's Avatar
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    PB - Well I am pretty much thru with squatting heavy. Too much back trouble. I usually stop with 405lbs on squat and just rep that out.

    PA - Thanks, yeah I always warmup with leg extensions. Loosens up my knees!

  9. #159
    Pro Bodybuilder crazymike's Avatar
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    11/16/05

    Delts / Triceps

    Delts

    **Superset w/ 30sec. rest between each set**
    Seated DB Laterals - 35x12, 40x10, 45x8
    Seated DB Front Raise - 35x12, 40x10, 45x8

    Rest 1 min.

    **Superset w/ 30sec. rest between each set**
    Seated DB Press - 75x12, 90x10, 95x8
    Standing DB Shrugs - 110x12, 130x10, 145x8

    Triceps

    Lying DB Ext. - 30x12, 35x10, 40x10, 40x10
    2-Arm

    Decline Skull Crushers - 95x12, 115x10, 125x10, 125x10

    Cable Rope Pressdown - 150x10, 200x10, 245x10, 265x7

    Notes

    Good workout today. Arrived at the gym a little late, so I was a little pressed for time. Other than that, I felt strong and the workout went smooth.

  10. #160
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    Quote Originally Posted by crazymike
    PB - Well I am pretty much thru with squatting heavy. Too much back trouble. I usually stop with 405lbs on squat and just rep that out.

    PA - Thanks, yeah I always warmup with leg extensions. Loosens up my knees!
    front squats bother your back? may be an alternative for ya.

  11. #161
    Pro Bodybuilder crazymike's Avatar
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    PB - They don't hurt, mainly because the amount of weight is much less. I do definitley do those. I throw them in every once in awhile.

  12. #162
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    11/17/05

    Back

    Pullups - BWx12, BWx12, BW+25x10, BW+25x10

    T-Bar Rows - 135x10, 180x10, 225x10, 270x8, 315x5
    in Corner

    Hammer Rows - 90x10, 135x10, 180x10, 225x8
    1-Arm
    **using Red PL Bands

    Reverse Cable Flys - 30x12, 35x10, 40x10, 50x8
    'Freemotion Mach.'

    Notes

    Very good workout today. Felt strong all the way through.

  13. #163
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    solid workout mike.

  14. #164
    Pro Bodybuilder crazymike's Avatar
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    11/19/05

    Chest / Biceps

    Chest

    Flat DB Presss - 80x12, 100x10, 120x10, 165x5

    Incline Smith Press - 135x10, 225x10, 275x8, 305x6

    Hammer Chest Press - 270x10, 360x10, 450x6, 450x5

    Cable X-Over - 80x12, 100x10, 110x10, 120x8

    Biceps

    Standing DB Curl - 50x10, 60x10, 70x8, (80x5, 40x6)

    Standing DB Hammer Curl - 35x10, 40x10, 45x10, 50x8

    Standing Cable Curl - 80x12, 100x10, 120x10, 150x10

    Notes

    Very good workout today. Felt strong, especially with 165's on the flat press.



    11/21/05

    Legs

    Quads

    Leg Ext. - 110x20, 120x20, 120x20

    Front Squats - 135x10, 185x10, 225x10, 275x6

    Leg Press - 360x10, 540x10, 720x10, 900x10, 1000x10

    Hams

    Lying Leg Curl - 80x15, 100x12, 120x10, 120x10

    Standing Leg Curl - 90x10, 100x10, 110x10

    Notes

    Good workout today. Felt good and strong.

  15. #165
    Pro Bodybuilder crazymike's Avatar
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    11/23/05

    Delts / Triceps

    Delts

    Seated BB Military Press - 135x12, 185x10, 225x10, 255x6

    Standing DB Laterals - 35x10, 45x10m 55x10, 65x10

    Bar Upright Rows - 75x10, 95x10, 125x10, 145x8

    Rear Delt Cably Flys - 50x10, 60x10, 70x10, 80x8

    Triceps

    Close-Grip BP - 135x10, 185x10, 225x10, 275x8

    Cable Rope Pressdown - 150x10, 200x10, 245x10, 245x10

    Seated DB Overhead Ext - 30x10, 35x10, 40x10, 45x10
    1-arm


    Notes

    Well I had to go into work early, so I missed my morning workout. So I decided to go in after work at 11pm. Had a great workout! Felt very strong!
    For the end of the workout I had a tanktop on, normally I am pretty covered up. I haven't wore a tank top in a long time. i was pretty surprised how I looked. I was not as soft as I thought I was getting. I have good vascularity still and VERY full. Anyway, I got a good idea of how I look right now. I start my diet oin a little over a month ands I need something to go off of!

  16. #166
    Pro Bodybuilder crazymike's Avatar
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    11/25/05

    Back

    Pulldowns to Front - 180x10, 230x10, 280x10, 325x8

    DB Rows - 100x12, 130x10, 165x10, 195x8**PB

    Hammer Rows - 135x10, 180x10, 225x10, 270x8
    1-Arm

    Cable Rows - 180x10, 220x10, 250x10, 275x8


    Notes

    Very good workout today! Felt very strong! My neck hurt a little bit from my previous workout, but I made sure all of my reps were pretty strict.



    11/27/05

    Chest / Biceps

    Chest

    Incline DB Press - 70x12, 100x12, 125x10, 150x6

    Smith Flat Press - 135x10, 225x10, 315x8, 365x4

    Hammer Chest Press - 270x10, 360x10, 450x8, (490x4, 450x4, 360x8, 270x10, 180x10, 90x10)

    Cable X-Over - 80x10, 100x10, 120x10, 140x8

    Biceps

    Standing DB Curl - 50x10, 60x10, 70x10, (80x5, 40x10)

    Standing DB Hammer - 40x10, 45x10, 50x10, 55x8

    Cable Overhead Doube Bicep Curl - 60x10, 70x10, 80x10, 90x8

    Notes

    Very good worout. Very strong today, on just about every set!!

  17. #167
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    yall got some big ass dbs sho nuff.

  18. #168
    Pro Bodybuilder crazymike's Avatar
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    Nah, our DB's only go up to 165lbs. Anything you see me lift above that, is by me putting another DB on top of the 165's!!

  19. #169
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    we used to do that, we'd bungie them together. we just use bands now for added tension.

    150s are as big as we have now.

  20. #170
    Pro Bodybuilder crazymike's Avatar
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    11/28/05

    Legs

    Quads

    Leg Ext. - 120x20, 125x20, 130x20

    Leg Press - 360x10, 540x10, 720x10, 900x10, 1080x10, 1350x8**PR

    Box Squats - 135x10, 225x10, 275x10, 325x10

    Hams

    Lying DB Leg Curl - 55x10, 65x10, 75x10, 75x8


    Notes

    Good workout today. Felt very strong. Only got one hamstring exercise in due to time restraint.

  21. #171
    Pro Bodybuilder crazymike's Avatar
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    11/30/05

    Delts / Triceps

    Delts

    Hammer Shoulder Press - 90x12, 180x10, 230x10, 280x8

    Standing DB Lateral - 40x10, 50x10, 60x10, 70x8

    Upright Rows - 80x10, 100x10, 120x10, 140x9

    Reverse Pec Deck - 130x10, 140x10, 150x10, 160x10


    Triceps

    Tricep Dips - BWx15, BW+40x12

    Seated DB Overhead Ext. - 90x10, 110x10, 130x10, 140x10

    1-Arm Cable Pressdown - 70x10, 100x10, 110x10, 120x10

    Rope Cable Pressdown - 150x10, 200x10, 245x10, 245x10


    Notes

    Good workout today. Felt strong, and neck did not hurt.

  22. #172
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    nice #s as always

  23. #173
    Pro Bodybuilder crazymike's Avatar
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    12/01/05

    Back

    Deadlifts - 135x10, 225x5, 315x5, 405x3, 495x1

    Pull-ups - BWx12, BW+Red Bands x 10, BW+Red Bands+10lbs x 10, BW+2 Red Bands x 8, BW x 12

    Supported T-Bar Rows - 90x10, 135x10, 180x8, 225x6
    **All w/ Red Bands**

    DB Rows - 110x10, 140x10, 173x10, 200x8**PB

    Pulldowns Behind Neck - 150x10, 180x10, 200x10, 220x8



    Notes

    Very good workout today! Probably one of the best workouts I have had in a long time!! Felt very strong, and was training like an animal today!

    I hope i can keep that up for my next workouts!!

  24. #174
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    Quote Originally Posted by crazymike
    12/01/05

    Back

    Deadlifts - 135x10, 225x5, 315x5, 405x3, 495x1

    Pull-ups - BWx12, BW+Red Bands x 10, BW+Red Bands+10lbs x 10, BW+2 Red Bands x 8, BW x 12

    Supported T-Bar Rows - 90x10, 135x10, 180x8, 225x6
    **All w/ Red Bands**

    DB Rows - 110x10, 140x10, 173x10, 200x8**PB

    Pulldowns Behind Neck - 150x10, 180x10, 200x10, 220x8



    Notes

    Very good workout today! Probably one of the best workouts I have had in a long time!! Felt very strong, and was training like an animal today!

    I hope i can keep that up for my next workouts!!
    congrats on the PB for DB rowes
    hey crazymike i see you do a shit load of pull ups. can i ask how did you work in to those..i have a very difficult time doing them??? they seem to hurt my shoulders/pull on my tri's when i try and do them even supported/wt adjusted.
    thanks for any help with this.

  25. #175
    Pro Bodybuilder crazymike's Avatar
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    Quote Originally Posted by adidamps2
    congrats on the PB for DB rowes
    hey crazymike i see you do a shit load of pull ups. can i ask how did you work in to those..i have a very difficult time doing them??? they seem to hurt my shoulders/pull on my tri's when i try and do them even supported/wt adjusted.
    thanks for any help with this.
    It sounds like you have an injury. It should not be hurting your shoulders and/or triceps.
    Do you get the same feeling when doing cable pulldowns?? It is virtually the same movement.
    If there is no pain w/ pulldowns, then just stick with those.

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