CRAZYMIKE'S Road to success.....

[crazymike]

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.

[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!!

[pullinbig]

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.

[crazymike]

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!!

[pullinbig]

guess you gonna have to squat heavy =0)

[Powerathlete]

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.

[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!

[crazymike]

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.

[pullinbig]

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.

[crazymike]

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.

[crazymike]

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.

[pullinbig]

solid workout mike.

[crazymike]

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.

[crazymike]

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!

[crazymike]

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!!

[pullinbig]

yall got some big ass dbs sho nuff.

[crazymike]

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!!

[pullinbig]

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.

[crazymike]

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.

[crazymike]

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.

[pullinbig]

nice #s as always

[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!!

[adidamps2]

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.

[crazymike]

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.

[adidamps2]

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.

shitty...you know i was kinda thinking that but now that you mention it, i probably due. no, there's no pain issue with cable pulldowns, actually i enjoys these esp close rev grip pull downs. i can get my back to grow qiut well but every one always preaches about chins/pull ups on how well they put on mass. i guess i'll just stick to pulldowns for now. thanks Mike