[chrispghmuscle]

Narrator: ok that didn't sound good..and if your mike.. I'd be concerned...god only know's what's going on in Dan's head..lmao

[projecthatch92]

Mike just wanted to let you know I had some whole wheat pancakes today, and man were they good!! The only thing I realized is that they aren't that good when they get cold. Really chewy

[mitbar]

mike run away.....its never good when dan types that way!!!

[mikeh40+]

haha,, fellas, ok should be back into the swing of things by tuesday, at work right now and wont get home until monday night, so plan is legs on tuesday and cardio, diet will be the same as before, 200carbs/ 300 protein, feeling better but still a bit tired from this upper respiratory infection,, plus my chest is finally able to breath again ,, damn and this is being healthy, lol..

[chrispghmuscle]

Good for you mike.... I'm the same protein, but less carbs...I have Shoulder / traps an Tris tomorrow... Waiting on Danp to send a killer workout my way..


Glad to hear your feeling better ole man...ahahahah... My brother up norf... lol

Chris

[mikeh40+]

hey guys, first day back off my illness, still not feeling 100%, coughing up chunks and grid locked in my nose, anyway got my leg workout in tonight,
went OK, nothing spectacular but its a step up

db squats using both 75 pounders
3sets of 8reps
walking lunges -
3sets of 8 reps.. ugh feeling these

leg extensions with standing legs
4 sets 8

static holds against the wall for min 30 sec for 3x
these really blow... ouch and double ouch,, was not sure what these were actually, hope i got it right,, knees bent like in a squat for 30 secs??

cardio for 30 min>> sweated like a cow!!

ok so whats next then dan-o,, still gotta get my diet in check been really bad over the last week, just did not feel like eating, this was one crappy respiratory infection ,, lingering on and on and on......

[MikeNYY420]

YEAH BUDDY A NEW ONE HUH!? The exercise you're talking about is wall squats I think. Lunges are great, I need to do them every leg workout. I'll be checking this out whenever I have time, I'm at school from 6:30 AM to 6 PM though so it only gives me 2.5 hours to chill. But I'll make sure to get at you when I can.

[mikeh40+]

Originally Posted by MikeNYY420

YEAH BUDDY A NEW ONE HUH!? The exercise you're talking about is wall squats I think. Lunges are great, I need to do them every leg workout. I'll be checking this out whenever I have time, I'm at school from 6:30 AM to 6 PM though so it only gives me 2.5 hours to chill. But I'll make sure to get at you when I can.

yea mike good to see ya about, thanks for checkin in on my log bro

[danp100]

lets do shoulders tomorrow:

db shrugs (dbs right in front) with front raises
heavy side lateral
cable shrugs (standing over your fly position on your uni machine - basically a wide grip) with bent over lateral raises
db mil presses 3 sets of 15 reps use relatively light wt.

[mikeh40+]

Originally Posted by danp100

lets do shoulders tomorrow:

db shrugs (dbs right in front) with front raises
heavy side lateral
cable shrugs (standing over your fly position on your uni machine - basically a wide grip) with bent over lateral raises
db mil presses 3 sets of 15 reps use relatively light wt.

great, love training shoulders!!
questions

am i to superset the shrugs with the front raises,
and also cable shrugs with bent over lateral raises are these supersets?
umm can we throw in some upright rows on my next shoulder workout? my traps seem to respond great with the upright rows..

thanks dan,, finally can get back into my lifting,, oh and no cardio tomorrow?? will be off to work tomorrow evening so the next day will be my day off since i`ll be at mandan on thursday. should i throw cardio in tomorrow or no??

[danp100]

upright row is a front delt movement, the traps get an isolation squeeze but not real work. but i'll throw those at ya too.

when i write something with that or that yes i'm saying superset these. i try to make one line per exercise.

[chrispghmuscle]

Good job Mike & dan

[danp100]

thanks chris, appreciate your input. you're always there with a positive word or two and words of encouragement.

[mikeh40+]

ok guys heres the workout, went real good, feeling better today , had a bit more energy, going to be working about 6:30 tonight so tomorrow will be off day, so what ever for fridays workout dan,,

chris thanks for the motivation bro


db shrugs (dbs right in front) with front raises
3x75x10 real light actually,, supersetted by 3x25x8 standing front raises

heavy side lateral
did these seated, ,,looked like this guys side laterals,>>>
YouTube - Side Raises for Shoulders (Hans' big debut)
3x30x8 feeling these really burn

cable shrugs (standing over your fly position on your uni machine - basically a wide grip) with bent over lateral raises
did these with the single arm lower pulleys , grabbed each handle and did a standing shrug , felt a bit odd but my upper neck trap area really felt this movement,, never thought of doing shrugs like this before, nice call dan
cable shrugs
1x100x8 superset with bent over lateral raises `1x30x8
1x120x8>>>>>>>>>>>>>>>>>>>>>>>>>>>>>1x30x8
1x120x8>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>1x30x8

db mil presses 3 sets of 15 reps use relatively light wt.
1x45x15
1x50x15
1x50x8 totally burnt out, dropped weight to 40 and finished off reps to 15

so strength is still coming back, at the end i am feeling really winded, just my chest is still a bit congested, but otherwise great workout

feel totally pumped in my rear shoulders right between the traps,, and my rear delt after the seated sides is screaming ,, nice nice pump.... thats the nice thing about time off, i always get great pumps when i come back to the training, the bad thing is i seem to shrink up so much on a week off, but allot of that is water weight from the illness and crappy diet from lack of hunger,,


ok all thats left is the nights diet, cooked up some brown rice and have my
2 cans of tuna plus the 2 cans for tomorrow on the way home,
couple boxes of rice cakes
brown rice,,
and a protein shake with some oatmeal for breakfast,,
only thing missing will be the steak, ran out so its going to be hamburger meat for a taco salad,, got 1 baked potato left,, i need a personal chef damn it!!!!
other than that,, i hate tuna,, i hate tuna and tuna suckssssssss,,,, lol

thanks for following guys

[chrispghmuscle]

Mike. dan's been kickin my arse in the gym monday & tuesday..I needed to take wednesday & thursday off.. Going back on Friday for a ( knock one outta the ballpark ) leg workout.. hmm any ideas Dan???

[chrispghmuscle]

mmm me love tuna

[danp100]

i'll have one for ya chris don't you worry.

mike we'll do arms on friday, how does that sound?

[mikeh40+]

Originally Posted by danp100

i'll have one for ya chris don't you worry.

mike we'll do arms on friday, how does that sound?

thats like the wife asking me if i want sex... the answer is always yes,, haha,,
yea dan but dont go easy on arm day,, my regular workout for arms is bis and tris, with about 4 exercises for biceps and 3 for tirceps... but hey its your agenda so i`m open to what ever you have lined up

[mikeh40+]

Originally Posted by chrispghmuscle

Mike. dan's been kickin my arse in the gym monday & tuesday..I needed to take wednesday & thursday off.. Going back on Friday for a ( knock one outta the ballpark ) leg workout.. hmm any ideas Dan???

you really need to ask if dan has a leg workout for ya.. hahaa,, your screwed now bro.. haahaa,, i see dans been working ya big time, looking forward to your updated pics at the end of this big guy,,

Originally Posted by chrispghmuscle

mmm me love tuna

TUNA= VOMIT!!!! ick ick ick ick,,,,

[gymjunkie08]

Originally Posted by danp100

mike we'll do arms on friday, how does that sound?

Originally Posted by mikeh40+

thats like the wife asking me if i want sex... the answer is always yes

lol classic!!

gotta love arm day

[GeorgeT]

Originally Posted by danp100

upright row is a front delt movement, the traps get an isolation squeeze but not real work. but i'll throw those at ya too.

when i write something with that or that yes i'm saying superset these. i try to make one line per exercise.

dan don't you think a shoulder width grip for upright rows uses more of the medial head?

Originally Posted by mikeh40+

thats like the wife asking me if i want sex... the answer is always yes,, haha,,
yea dan but dont go easy on arm day,, my regular workout for arms is bis and tris, with about 4 exercises for biceps and 3 for tirceps... but hey its your agenda so i`m open to what ever you have lined up

LOL mike.

[danp100]

Originally Posted by GeorgeT

dan don't you think a shoulder width grip for upright rows uses more of the medial head?

yes, you're correct but most folks i see doing them grab with a narrow grip hench front delt. i don't do upright rows very often if at all. it seems like to many other muscle groups are used trying to hit traps which really aren't hit at all. just my opinion.

[mikeh40+]

Originally Posted by gymjunkie08

lol classic!!

gotta love arm day

haha,, yea its a no brainer

Originally Posted by danp100

yes, you're correct but most folks i see doing them grab with a narrow grip hench front delt. i don't do upright rows very often if at all. it seems like to many other muscle groups are used trying to hit traps which really aren't hit at all. just my opinion.

yea i got where you were coming from on the wide grip vs the narrow, nothing wrong with a little change in the workouts , either way i have pretty much hit every aspect over the years so what ever dan, i`m game

Originally Posted by GeorgeT

dan don't you think a shoulder width grip for upright rows uses more of the medial head?

thanks for checking in and looking at the workouts george

[mikeh40+]

k fellas, going to be slzzzzping allll day ,, its 6:30 and i just got off the train, started at 6:15 last night,, oh yea start with the sun setting and finish with the sun rising,
CAN YOU DIG IT !!! fauck-N-AAAAAAAAAAAA

tired,, tired ,,, tired,,,,,,,,,,,,,
catch ya when i wake out of my coma bro`s..... and take it easy on dan while i`m sleeping, other wise he`ll take it out on me,, lol

[chrispghmuscle]

That's the whole point Mike

[dapack]

Originally Posted by mikeh40+

heavy side lateral
did these seated, ,,looked like this guys side laterals,>>>
YouTube - Side Raises for Shoulders (Hans' big debut)
3x30x8 feeling these really burn

All I can say about the video is strange really strange, sort weird, would like to see that gnome take on the travelocity gnome that would be a good fight LOL

[danp100]

arm workout for 40+ mikey

bi's
ez curl bar with hammers 3 sets of 10 reps each
seated bicep (alternating) curls with incline bench bicep curls (both arms at same time,
concentration curls

tri's
skull crushers with reverse grip push down
rope push down with db overhead extensions
dips between benches (put your hands under under your butt to start)

that should rock your arms

[chrispghmuscle]

i think your going to kill him dan..... and i love it...woooooohoooooo

[mikeh40+]

Originally Posted by dapack

All I can say about the video is strange really strange, sort weird, would like to see that gnome take on the travelocity gnome that would be a good fight LOL

haha,, yea the end is just odd, but i really didnt make it past the begining, had to go back and watch it over again after you posted the gnome part.. lol,, what a dipshiit,

Originally Posted by danp100

arm workout for 40+ mikey

bi's
ez curl bar with hammers 3 sets of 10 reps each
seated bicep (alternating) curls with incline bench bicep curls (both arms at same time,
concentration curls

tri's
skull crushers with reverse grip push down
rope push down with db overhead extensions
dips between benches (put your hands under under your butt to start)<< how am i supposed to do a dip if i`m sittin on my hands? lol

that should rock your arms

looks nice dan, cant wait to train them tomorrow,, thanks bro

Originally Posted by chrispghmuscle

i think your going to kill him dan..... and i love it...woooooohoooooo

dream on big man, dream on,,, lol

[mikeh40+]

Yesterdays food intake,, umm yea no tuna yesterday, just had no desire to choke that crap down,,

1)8 egg whites 2 whole
1 cup of oat meal

workout>>
drank this during training
crystal light with
5 g creatine
5 g BCAA`s
1 tablespoon AAKG

2)post workout.. directly after training
whey protein 2 scoops
1 scoop glyco-maize

3) 2 can of canned chunk chicken
2 packets of rice cakes

4) Second dosage of slin sane about 6 hours from first dosage
chicken breast
1 1/2 cup brown rice

5)pro shake>>> yea i know but i really was not hungry
3/4 cup brown rice

6)2 grilled hamburger patties>>(small) with 1 slice of cheddar cheese

macros are about
protein=296
carbs=198-200 give or take,,

protein portions are measured with my food scale and each chicken breast serving is close to 48-50 grams of protein

rice is measured with a measuring cup after cooked, i go by the food label that says what a cooked serving is equal to, in my case 3/4 cup of cooked brown rice is = 37 grams of carbs

thats it,, i know my meals are totally odd, but when i`m on a train my hunger comes and goes, making something look good and taste good day after day is a real bitch at work, only way to heat up food is to wrap it in tin foil and lay it on the engine manifold, so yea fun times,,,