[mikeh40+]

Originally Posted by HawaiianPride.

to your biceps curls.

lol..... thanks bro,,, i`m real happy with my lifts today,, say i gotta question for ya but i`m going to pm ya

[rmike]

Originally Posted by mikeh40+

wazz sup bro`s... so today is bis and tris, going to see if can go past 135 on bar curls today,, the wife made home made lasagna for supper, my early b-day present,, going to be at work around midnight tonight and tomorrow is the big 42!!
yipp- frickin- haw,,,,,

ok so i`m all loaded up on pasta and meat and off we go.. jammin to some Disturbed !!!!!!! <<< which is what i am,,,

Standing Barbell curls
1x 75lb x 10>> wrm up set
1x 95lb x 10>> wrm up set
1x 130lb x 6
1x 150lb x 2>> first rep was good form, second rep was a bit of cheat..this was heavy as HELL but its my BEST PR!!
1x 120lb x 8> these felt real good, nice weight, funny how dropping 30lbs makes that much of a difference...
1x 125lb x 5........ok enough of those.,...


seated DB hammer curls
1x50`s x5
1x55`s x5
1x55`s x5
1x60`s x4 NEW PR!!!!>>> just wanted to max on these to see how they felt, probably should have done them earlier like the second set but just wanted to try them now,, also these work my upper forearm so well, totally pumped, check this out, last year i started doing these for the first time and my max was 40lbs, now i`m shooting to go beyond 65`s for reps by the end of the year,

v-bar curls using lower pully on machine
3x100lb x 10>> these are like a hammer but with a different angle

Dumbbell spider curls super set with incline dumbbell curls
1x30`s x10>>>>>>>>>>>>>>>>>>30`s x8 >> ouch biceps are screaming..
1x30`s x8>>>>>>>>>>>>>>>>>>>30`s x6... lol... dying out here...
1x30`s x8>>>>>>>>>>>>>>>>>>>25`s x6 damn.. toasted!!!!

Triceps

skull crusher`s using long straight bar and incline bench
1x90lb x 10
1x125lb x6
1x125lb x7 >> WTF, why are these so damn heavy tonight? damn...
1x125lb x7>> these are killing my wrists, maybe a ez curl bar would be better, i usually do these on my machine with the ez curl bar, but the bar only works with the machine ,, guess its time to buy a ez curl bar for free weights,,

v-bar push downs these are my favorite next to dips
1x140lbs x 10
1x170lbs x 10
1x200lbs x 5>>> this is the entire stack on my machine...
1x200lbs x 5..heavy is all i can say about these!!

dips between benchs with wt on lap super set with over head rope extensions
1x 60lb dumbbell on lap x 10>>>>>>>>>>>>> 100lbs x 10
1x 85`s "" "" x 10>>>>>>>>>>>>> 100lbs x 10
1x 85`s "" "" x 10>>>>>>>>>>>>> 100lbs x 8... gettin fatigued..
1x 85`s "" "" x 10>>>>>>>>>>>>>>>90lb x 8.. yea had to drop the weight down here.. lol...

ok so overall great workout, got 2 PB`s that are great to see, now I have new goals and can push the bar to a bigger weight by years end,,,, later broskie`s..... I am BEAT!!

Very nice mike! 2 PB's!! Good job brotha! Your arms are strong as hell, your killin me in all your arm workouts. You keep puttin up all that heavy weights and your arms are gonna grow like crazy. Have you meaured them lately? (your arms mike. lol) Im sure they are pretty big for all the strength you have. HAPPY BIRTHDAY MUDDA FUGGA!!! Nice workout

[mikeh40+]

Originally Posted by rmike

Very nice mike! 2 PB's!! Good job brotha! Your arms are strong as hell, your killin me in all your arm workouts. You keep puttin up all that heavy weights and your arms are gonna grow like crazy. Have you meaured them lately? (your arms mike. lol) Im sure they are pretty big for all the strength you have. HAPPY BIRTHDAY MUDDA FUGGA!!! Nice workout

thanks mike,, arms are about 17 1/2 and close to 18 pumped,, goal is to shoot for over 18, but not sure if my genetics are going to allow that or not, i`ve been at this size for ever, strength is going great, dropping the supersets allows me to go heavy which should start some growth,,

Not sure if its a Happy B-day or not, lol... 42 and still kickin i guess is a plus!!

[rmike]

Originally Posted by mikeh40+

thanks mike,, arms are about 17 1/2 and close to 18 pumped,, goal is to shoot for over 18, but not sure if my genetics are going to allow that or not, i`ve been at this size for ever, strength is going great, dropping the supersets allows me to go heavy which should start some growth,,

Not sure if its a Happy B-day or not, lol... 42 and still kickin i guess is a plus!!

Your welcome beast. Thats some nice sized gunz you have there buddy. I think you will get over 18" now. Just keep your reps at 6-8. You are VERY strong, no joke. That gives you potential to grow a good bit. Genetics do suck, mine arent that great either as far as arms. I dont understand it, my back is huge but my arms just dont want to grow. lol Im going to stick with the arm workout im doing for a little while and then I will re-evaluate it. I just think I need to give it some more time because I wasnt training for a while until now.
42 and in better shape than most 21 year olds. lol Yeah id say your doing pretty damn good brother! lol

[mikeh40+]

Originally Posted by rmike

Your welcome beast. Thats some nice sized gunz you have there buddy. I think you will get over 18" now. Just keep your reps at 6-8. You are VERY strong, no joke. That gives you potential to grow a good bit. Genetics do suck, mine arent that great either as far as arms. I dont understand it, my back is huge but my arms just dont want to grow. lol Im going to stick with the arm workout im doing for a little while and then I will re-evaluate it. I just think I need to give it some more time because I wasnt training for a while until now.
42 and in better shape than most 21 year olds. lol Yeah id say your doing pretty damn good brother! lol

well ya know, everyone seems to have a weak body part or one that does`nt seem to want to grow like other area`s, for me my quads have been a pain in the a.ss, even when i got my max squat to 500x1, still no growth, pissed me off to the point i did`nt even want to train them any more, lol,, so yea i feel your pain there buddie,,, as frustrating as it is, we still keep on keepin on,, heheheee,,,, by the way as soon as my coffee kicks in and i take my morning or in this case sit and squat routine in the bathroom, i`m going to train legs, oh then joy, off to work.. big day huh!!

[rmike]

Me too buddy! Leg day but I finally have a day off of work after 14 days straight with no break. Back at it tomorrow though. life isnt as easy as I thoughy it would be. lol Like you said though "just keep on keepin on" thats all we can do. Get that leg workout posted and ill do the same brothaman!

[dapack]

happy b-day and way to go on the curls!!!!!!!!!!!

[mikeh40+]

Originally Posted by dapack

happy b-day and way to go on the curls!!!!!!!!!!!

thanks buddie!!

[mikeh40+]

ok, so its leg day, and then off to work,, yee haw!!!


BarBell front squats
1x105 x10
1x125 x8
1x150 x6
1x150 x6
1x150 x6>>> these suck cuz i have to pick it dead off the floor and place it onto my upper chest, pain in the A.ss,,,, need some stands damn it..

BarBell SLDL basically i do mine same as this dude, but not as much weight, lol
YouTube - SLDL 315 x 12
1x105lbs x10
1x125lbs x8
1x150lbs x8
1x175lbs x7
1x190lbs x6>> I think i can go heavier but this is only my second time this year using a barbell and doing these and i want to take it easy ya know, so yea this actually felt rather good,, have a slight bend in my knee`s while i preform this, not to much just enough so i can go all the way to the floor with the weight and stand back up straight, should be feeling it tomorrow,,, oh damn...

BarBell Lunges,,Bar on rear shoulders like its placed on squats
1x80lbs x8
1x80lbs x8 ..... oh bloody hell!!!!!
1x80lbs x8......... NO COMMENT!!!!
smileyvault-cute-big-smiley-animated-083.gif

Leg Extensions High reps
1x60lb x15
1x60lb x12
1x70lb x12>> ok screw it, my legs are cramping up like a sum biatch.. ouch

seated calf raises,, alternating with Dumbbell on knee
1x 85`s x20
1x 85`s x20
1x 85`s x20
1x85`s x20

ok so things went real well, SLDL went extremely good, easily could have gone over 200lbs, but we`ll hit that next workout, i`m still trying to figure out some lifts with the barbell and free weights, so i`m taking it fairly easy, probably 80-90% effort, but now i am getting a nice feel of where i`m at,

things i need to work on are,
squats>>, which will come in better once i can order some stands to hold the bar,

lunges>>, i will be concentrating more on also
calfs >. once i get my larger dumbbell handles i can do more for these also, my calfs are real strong so its almost a waste of time doing such light weight but what ever, still working them and thats all that counts, yea? YEA!!

later guys, i`m going to sit on the couch and drink my glyco-maize and BCAA`s and let my legs cool down,,,

[HawaiianPride.]

Order some stands dude I think Famine got a couple from somewhere you should ask him about it.

[mikeh40+]

Originally Posted by HawaiianPride.

Order some stands dude I think Famine got a couple from somewhere you should ask him about it.

yea i have a place i can order some, but they are 125 clams,, and right now my clam account is getting a bit low.....

[HawaiianPride.]

Ouch. They better be some damn good stands.

[dapack]

Originally Posted by mikeh40+

ok, so its leg day, and then off to work,, yee haw!!!


BarBell front squats
1x105 x10
1x125 x8
1x150 x6
1x150 x6
1x150 x6>>> these suck cuz i have to pick it dead off the floor and place it onto my upper chest, pain in the A.ss,,,, need some stands damn it..

That is a workout in it self, so you got a little legs and shoulders all in one excersise. Can see how that would be a pain, I would almost not want to do them. You think about using bells, might be easier getting them in position.

[mikeh40+]

Originally Posted by dapack

That is a workout in it self, so you got a little legs and shoulders all in one excersise. Can see how that would be a pain, I would almost not want to do them. You think about using bells, might be easier getting them in position.

yea brotha i have used the dumbbells, but it does`nt quite feel the same on my quads as the squat does,,,,, oh well until i get my stands i`ll just make do... ummm unless someone wants to send me a nice birthday present,, hint hint,,,, lol

[rmike]

Very nice workout mike. I may use that one! I wish you lived closer, I would tell you to come on over and use my squat rack. Since we do legs on the same day. lol
That workout is very nice! I may borrow a few of those! Im serious man, BB lunges, I like how you do those calf raises too! Looks good mike, your kickin a**!

[dapack]

Happy B-Day!!!!! Good thing you are 3 1/2 hrs away would have to buy you a B-Day drink if you were closer!!! Was thinking tequila with whey!!!! J/K

[GeorgeT]

Happy B-Day mike, Dude quads are a bitch for me too. I front squat 95x10 and Back squat 315x8, SO STUPID.

[Freak]

Happy Birthday Mike!

[mikeh40+]

Originally Posted by rmike

Very nice workout mike. I may use that one! I wish you lived closer, I would tell you to come on over and use my squat rack. Since we do legs on the same day. lol
That workout is very nice! I may borrow a few of those! Im serious man, BB lunges, I like how you do those calf raises too! Looks good mike, your kickin a**!

thanks mike,, yea i wish i lived closer to you guys also, would love to use your squat rack,, soon my friend an i`ll have some stands so i can squat squat and squat some more,, heheeee,, and those BB lunges are a killer bro.. feel free to use what ever you can gleen from my workouts, anytime buddie!!

Originally Posted by dapack

Happy B-Day!!!!! Good thing you are 3 1/2 hrs away would have to buy you a B-Day drink if you were closer!!! Was thinking tequila with whey!!!! J/K

thanks for the b-day wishes bro... i`ll pass on the tequila but the whey has my name all over it..

Originally Posted by GeorgeT

Happy B-Day mike, Dude quads are a bitch for me too. I front squat 95x10 and Back squat 315x8, SO STUPID.

thanks George,,,, yea front squats are a bitch, totally different placement of the bar, 315 is a awesome weight for regular squats bro,, i cant wait to start back squating the normal way,, might take me a while to catch up to your 315 though, its been years since i could squat again, my right knee has 3 screws in that were giving me some trouble and have some scar tissue around the screws, anyways long story short, got the ok from the doc to start squating so i`m easing my way back into it,,

Originally Posted by Freak

Happy Birthday Mike!

thank you my friend!!

[mikeh40+]

so the big day is over, ended up going to work at 6pm last night, so not much of a b-day, getting to 42 is a journey in its self, lol...

need the day off from training anyway , should come back home sometime late tue. night, and will try for a Back workout on wed.. if all goes as planned that is..

thanks for all the well wishes guys,,

[rmike]

Originally Posted by mikeh40+

so the big day is over, ended up going to work at 6pm last night, so not much of a b-day, getting to 42 is a journey in its self, lol...

need the day off from training anyway , should come back home sometime late tue. night, and will try for a Back workout on wed.. if all goes as planned that is..

thanks for all the well wishes guys,,

Hope you get that back workout in buddy, wednesday is back day for me too this week. lol we are on the same schedule almost. I got off work around 6 after 10 long hours and im going to try my damndes to get a solid one in. Goodluck bro, want to see how your workout goes! Ill post mine too

[mikeh40+]

thanks mike,, got my new dumbbell handles today!!! going to use them on one arm dumbbell rows tonight!

[mikeh40+]

well i was going to do back today, but my back is still a bit sore from leg day, sldl`s are brutal,, lol... so i`m going with chest today, got those new
DB handles in the mail today, hopefully i can load them up and progress on my dumbbell presses , i believe my last routine i used 85`s on flat bench presses, since that was as large as my dumbbells could go,

Jammin to some new NickleBack and then Disturbed Tunes tonight!!
ok so here we go

Flat Bench DB presses
1x 60`s x12
1x 75`s x10
1x 95`s x6
1x 110`s x4 YEA BABY!!
1x110`s x3 chit this got damn heavy as hell,,,,
1x100`s x5>> very solid reps, tried for 6 reps but could`nt move it off my chest, lol....

Incline DB presses
1x 60`s x10
1x 75`s x6
1x 90`s x5>> god i`m dying here!
1x 90`s x4 ok i`m apparently done with these, lol...


Flat Bench DumbBell Pullovers Super Set with Flat Bench Flys in case your wondering what these are
Dumbbell Pullover Video & Instructions - Muscle & Strength

1x 60`s x 8>>>>>>>>>>>>>>>>>40`s x10
1x 60`s x 8>>>>>>>>>>>>>>>>>40`s x10
1x 60`s x 8>>>>>>>>>>>>>>>>>40`s x10
1x 60`s x 8>>>>>>>>>>>>>>>>>40`s x10
if you have never done pullovers with a dumbbell i highly suggest you give them a go, its a great stretch and overall chest exercise

Bent-Arm Dumbbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders, Lats
Equipment: Dumbbell
Mechanics Type: Compound

BodyBuilding . com chest exercise info

Ok, so yea, flat DB`s went very very well,, my focus will be now on improving the 110lb dumbbell reps so i can preform 6 reps on 2 sets, the i`ll move up to a higher dumbbell.,
also my incline went great, even though the 90`s were only 5/4 reps on 2 sets, it was still higher than previous incline, i believe 60`s were used on previous incline DB presses after Flat DB presses, so thats a 30lb increase and my Flat went up from 85`s to 110`s, now i can Honestly say i`m BACK!!!

ITS GROW TIME!!!

[HawaiianPride.]

Grow time woot woot lifts are going good man, now all you need is those stupid stands and your all set to go.

[mikeh40+]

Originally Posted by HawaiianPride.

Grow time woot woot lifts are going good man, now all you need is those stupid stands and your all set to go.

hahaa, yea stupid stands!!

[rmike]

Dude im pumped! Its grow time!!! You got me all fired up! lol Those pullovers are great, I love them and im going to start using them again. In the past, I never really noticed alot of growth in my chest-width until I started using them but be careful how heavy you go because you can strain your diaphragm. At least thats what I think I did before. You dont really need a ton of weight with them anyhow, its more of a stretch excercise imo. What do you think?
You are kicking a**! We are gonna grow baby! lets get it, Back time for me right now, I didnt have time last night:(

[dapack]

got yourself big boy bells now, no slowing you down anymore because you cannot load the right weight, strong workout!!!! i hate getting 100's in place, really sucks, but what can you do

[mikeh40+]

Originally Posted by rmike

Dude im pumped! Its grow time!!! You got me all fired up! lol Those pullovers are great, I love them and im going to start using them again. In the past, I never really noticed alot of growth in my chest-width until I started using them but be careful how heavy you go because you can strain your diaphragm. At least thats what I think I did before. You dont really need a ton of weight with them anyhow, its more of a stretch excercise imo. What do you think?
You are kicking a**! We are gonna grow baby! lets get it, Back time for me right now, I didnt have time last night:(

haha,, glad to see your jacked buddie!! you have been on a GROW TIME for the last month,
about the pullovers, i would say since they are actually a compound exercise that go as heavy as your able with good form, this is one exercise that cheating would lead to some issues with pulled muscles, i had used them when i was going to the gym on a fairly consistent basis, used dumbbells that would tax my muscles while allowing proper form, while it does give you a great stretch its also a good growth exercise as well in my views

Originally Posted by dapack

got yourself big boy bells now, no slowing you down anymore because you cannot load the right weight, strong workout!!!! i hate getting 100's in place, really sucks, but what can you do

yes sir, big boys are coming out to play from now on,, yea those larger dumbbells are a pain in the a.ss to get into position, awkward and heavy, but damn my chest is just screaming today, I hit fibers that have`nt been hit for a loooooooooooooong time,, lol

[rmike]

Yeah that makes sense to me, how far back do you take the db before you start the pullover motion again? Im going to start using them again, you got me back into them. lol
Isnt that awesome how we all basically workout together but we are miles and miles away?! lol its like we have alot more motivation, support, and help than we would if we didnt have the dungeon. I love it here. No, im not drunk. lol jk

[rmike]

Oh yeah, dude I totally no your pain about getting them heavy db's in place. Especially doin shoulder presses, its like a workout in itself for sure! Its sooo worth it though