[mikeh40+]

Originally Posted by danp100

well beasty boy.... we're getting close to your contest diet start date. HAHAHAHAHAHAHA

yeehaw,

Originally Posted by mitbar

aaaaaaaaaahhhhhhhhhhhhhhhhhh not again!!!!!!!!!!!

hahaaaahahaaahahaaaaaa mr beasty boy..!!!

[mitbar]

ssssshhhhhh its not funny lol.

[mikeh40+]

flat bench db press with flat bench flies
1x60x10>>>>>>>>>>>1x35x10
1x75x10>>>>>>>>>>>1x35x10
1x75x10>>>>>>>>>>>1x35x8
1x75x8>>>>>>>>>>>>1x35x8....last couple reps on both flat and flys were brutal...

incline bench db press with incline flies
1x75x8>>>>>>>>>>>>1x40x8
1x60x10>>>>>>>>>>>1x50x8
1x60x9>>>>>>>>>>>>1x40x8
1x60x10>>>>>>>>>>>1x40x8

decline db bench with pushups
1x60x8>>>>>>>>>>>>push-ups,, hahaa,, got 5 reps... chest is FRIED!!
1x60x6>>>>>>>>>>>> this is about pointless got 3 reps..damn.. 1 more set
1x50x9>>>>>>>>>>>> wow got 5 this time...

THAT WAS A AWESOME CHEST WORKOUT, I AM SOOOO PUMPED, MY ENTIRE CHEST AND FRONT DELTS ARE JUST MAXED OUT FULL OF BLOOD!!!

triceps

skull crushers with rope pushdowns
1x120x8>>>>>>>>>>>1x80x8>< DAN I AM SOOO FATIGUED!!!
1x140x7>>>>>>>>>>>1x60x8
1x120x8>>>>>>>>>>>1x60x8
1x100x9>>>>>>>>>>>1x50x8

over head db extension with v-bar pushdown
1x25x10>>>>>>>>>>1x100x8
1x25x8>>>>>>>>>>>1x100x8 i feel so weak right now, i mean 25lbs dumbbells??WTF
1x25x8>>>>>>>>>>>1x100x8

kick backs>>> DID THESE USING ONE ARM LOW CABLE MACHINE PULLEYS
not expecting a big weight here , i have nothing left, can barely feel my triceps,,
3x20x10

abs>>
rope crunches 4x110x15 superset with laying leg raises x12 reps

skipped cardio, its like 1:30 in the morning, i`ll do 45 min tomorrow morning,

thanks for the great workout DAN,, as always i am totally fried, i have no strength left for anything, wow,,, next workout is LEGS!!!

[danp100]

next workout is back and bi's my man biotch.
back:

wide grip pulldown
reverse grip pulll downs with stiff arm pulldown
db rows on incline bench (from 45deg incline row both arms at same time)
under hand cable rows with db shrugs

bi's

preacher curl with hammer curls
seated db curls
spider curls

calves
cardio --- get it done

[mikeh40+]

Originally Posted by danp100

next workout is back and bi's my man biotch.
back:

wide grip pulldown
reverse grip pulll downs with stiff arm pulldown
db rows on incline bench (from 45deg incline row both arms at same time)
under hand cable rows with db shrugs

bi's

preacher curl with hammer curls
seated db curls
spider curls

calves
cardio --- get it done

ok dan,, did cardio today for 45 min.. just to make you proud of me honey...tomorrow back and bis, then i`ll be working late sunday into monday, so you cant hurt me for a couple of days,, biatch,,, lol

[danp100]

that just means you'll plenty 'O rested for legs and me more time to think of a really good leg workout. hell yeah!!!! time!

[mitbar]

mike never tell him your rest schedule he just punishes you even more!!!!!!!!!!!

[danp100]

don't scare him away, beasty boy.... i want him to feel your pain for awhile. hemmmmm lets see count down to mitbar contest diet 16 days?

[mikeh40+]

Originally Posted by danp100

that just means you'll plenty 'O rested for legs and me more time to think of a really good leg workout. hell yeah!!!! time!

dan er i mean satan, think happy thoughts, rainbows and blue moons, haha,,

Originally Posted by mitbar

mike never tell him your rest schedule he just punishes you even more!!!!!!!!!!!

yea damn it mit... what the hell was i thinking lol...

[mitbar]

you obviously werent lol.

and on top of that now he has remebered how long until my new diet damnit. he must be taking his ginko biloba lol.

[mikeh40+]

Originally Posted by mitbar

you obviously werent lol.

and on top of that now he has remebered how long until my new diet damnit. he must be taking his ginko biloba lol.

hahaa,, ginko balboa , either that or his nurse is keeping a journal for him.. haaaha

[mikeh40+]

wide grip pulldown
1x80x12 >>warm-up
1x100x10
1x120x8
1x130x8
1x130x8


reverse grip pulll downs with stiff arm pulldown
1x100x10>>>>>>>>>1x80x12
1x110x8>>>>>>>>>>1x90x8
1x110x8>>>>>>>>>>1x80x10

db rows on incline bench (from 45deg incline row both arms at same time)
1x40x10
1x60x10
1x60x10
1x60x10
OK this one is new for me,, pretty odd position, but really feel it in the upper lats..

under hand cable rows with db shrugs
1x80x10>>>>>>>>>>>>>1x75x12
1x80x10>>>>>>>>>>>>>1x75x10
1x80x10>>>>>>>>>>>>>1x75x10
1x80x10>>>>>>>>>>>>>1x75x10

bi's

preacher curl with hammer curls
1x100x8>>>>>>>>>>>>>1x40x8
1x100x8>>>>>>>>>>>>>1x40x8
1x100x8>>>>>>>>>>>>>1x35x8
1x100x8>>>>>>>>>>>>>1x35x8

seated db>>>>>>>>> curls spider curls
1x40x8>>>>>>>>>>>>1x30x8
1x40x8>>>>>>>>>>>>1x30x8
1x40x8>>>>>>>>>>>>1x30x8




calves
seated calf raises>>>>>>>>standing 1 leg raises using stairs
4x75x20>>>>>>>>>>>>>>>>>>4x12reps at bodyweight


cardio --- get it done= 30 min. medium intensity


good workout,,, looking forward to going to work tonight so i can recover from the last couple of days... damn,,,,,,,,

[n88tr]

Is it just me or has Mike made like 3 years progress in 1/2 of one? He looks really fu.cking good. Oh there you are, bro. Really really good.

Workouts good stuff, fun to read.

[mikeh40+]

Originally Posted by n88tr

Is it just me or has Mike made like 3 years progress in 1/2 of one? He looks really fu.cking good. Oh there you are, bro. Really really good.

Workouts good stuff, fun to read.

well thanks n88tr!!!! been really busting my ass , thanks for noticing bro

[mikeh40+]

hey gang,, so i`m finally home today so i`ll be doing a leg workout here in a hour or so,, been out at work since sunday,, been a long couple of days,, probably be going out again around 3-4 in the morning, so workouts will be off and on the next few days,, dan i`ll do what i did last leg workout unless i hear from ya here shortly,,
otherwise, yea things are coming along real nice, abs are coming in and my legs are gettin some good separation, arms and triceps are looking real sick, plus my love handles are shrinking down which is making my back look more tappered..
ok guys, update here in a bit..

[danp100]

i think i still have time here:

legs

start with squat holds kinda against wall only this i want you to put a ball (basketball) between you and the wall. you'll be moving up and down about 3-4inches. at least twenty reps per set

db squats with lunges
leg extension with leg curls
stiff legged dead lifts

abs
cardio 45 min light to medium intensity

we need to talk sometime soon about glute exercises you can do at home.

[mikeh40+]

Originally Posted by danp100

i think i still have time here:

legs

start with squat holds kinda against wall only this i want you to put a ball (basketball) between you and the wall. you'll be moving up and down about 3-4inches. at least twenty reps per set

db squats with lunges
leg extension with leg curls
stiff legged dead lifts

abs
cardio 45 min light to medium intensity

we need to talk sometime soon about glute exercises you can do at home.

ok dan,, yea just in the nick of time,, lol.... looks like a grueling workout,,
if ya want to pm me or email me about the glute exercises or however, or i`ll give ya my phone # and we can actually speak in person,, how ever,, was wondering on the diet thingy also, if any changes this week were to take place, anyway, thanks for the workout bro,, going to go hit it now..

[danp100]

same same for the diet this week. next week we'll be lowering to 150g of carbs per day and increase cardio.

question: are you feeling bigger, like more muscle following this diet and workout routines? inquiring minds need to know....

[mikeh40+]

Originally Posted by danp100

same same for the diet this week. next week we'll be lowering to 150g of carbs per day and increase cardio.

question: are you feeling bigger, like more muscle following this diet and workout routines? inquiring minds need to know....

actually my body looks bigger, especially since my abs are coming in and i`m leaning out, shirts are fitting a little more loose, but i feel like my chest has for sure come up, arms look the same size wise, but more cut, legs have really leaned down, calfs look great, veins and great separation, my upper back and shoulders look really detailed, other than that i`m sitting at 194 still, so i believe i have put on some muscle since bf seems to be dropping,,

[mikeh40+]

start with squat holds kinda against wall only this i want you to put a ball (basketball) between you and the wall. you'll be moving up and down about 3-4inches. at least twenty reps per set
1x20
1x20
1x20


db squats with lunges
60x10>>>>>>>>25x8
60x10>>>>>>>>25x8
60x10>>>>>>>>25x8
60x8>>>>>>>>>25x8..... yikes!!! legs are screaming....

leg extension with leg curls
70x10>>>>>>>>>>30x8.... standing one legged machine curls
70x10>>>>>>>>>>30x8...
90x10>>>>>>>>>>30x8
110x8>>>>>>>>>>30x8

stiff legged dead lifts
50x10
50x10
50x10

abs
cardio 45 min light to medium intensity..... done!!

ok i`m fried,, totally pumped and just wow!!

[mikeh40+]

ok dan, whats for my next workout?
todays was awesome, legs are really tight feeling!!!

[danp100]

today is shoulders:

db shrugs with front raise with db mil press
heavy db side lateral raise (i'm talking 40 lb dbs big guy)
shrugs with bent over laterals
front raise on incline bench go heavy as possible

calves
cardio 45 min

[mikeh40+]

Originally Posted by danp100

today is shoulders:

db shrugs with front raise with db mil press
heavy db side lateral raise (i'm talking 40 lb dbs big guy)
shrugs with bent over laterals
front raise on incline bench go heavy as possible

calves
cardio 45 min

lol,, ok well it wont be today, since i have been on a train since 9 this morning, but tomorrow night or friday, its our 22 year marriage anniversary tomorrow.. dont know whether to cry or celebrate, lol...

say check this out though, i walk into the depot and one of the younger guys that i work with now and again,, was like, holy shiit mike, ease up on the roids dude,, or at least pass some my way, WTF he says,, lol,,, i`m like nice i have not trained upper body for 3 days so not even pumped up i guess i`m looking bigger, i think its because my arms have gotten really veiny and lean as hell... love the bicep vein.. AWESOME>>> so yea dan i`m putting on muscle or i`m just such a stud,, omg,, lol

[mikeh40+]

well finally i have a day for myself, yesterday was a total disaster , went to work at 4 in the morning and was on the train until 3 in the afternoon,
came home to "" umm Dad my car smells like gas" and not the body function gas smell, lol
so after replacing every 0-ring on the 6 fuel injectors and replacing the engine intake manifold and a few choice curse words and 5 hours later i got the leak fixed, not to mention that It was my wife and my 22 year anniversary and i`ve been up since 3 in the morning, it was a long and over all crappy day, but the upside is i saved about 200 dollars fixing the leak myself so i guess thats a plus,,,, slept like a coma patient last night and finally can get on to todays workout,, sorry about the rant but just had to unwind on all that .. lol

ok so today is shoulders and calfs + 45 min. of cardio,

i`ll log this as i`m working out since it gives me my break between sets and can kill 2 birds with one stone so to speak..

db shrugs with front raise with db mil press >> so like dan this is a 3 exercise kill my shoulders start huh?? well ok this should be interesting
db shrugs>>>>>>front raises>>>>>>>db military press
1x75x12>>>>>>>>>25x10>>>>>>>>>>>50x10
1x75x12>>>>>>>>>30x8>>>>>>>>>>>>60x8
1x75x12>>>>>>>>>30x8>>>>>>>>>>>>60x8

heavy db side lateral raise >> sorry dan but i go to 40lb db and i cheat to get the weight up,, these what your referring to?? >>>Dumbbell Lateral Raise

1x40x8>> crappy form dropping the weight to do them with proper form
1x30x10
1x30x10
1x30x10

shrugs with bent over laterals.
used machine for shrugs
1x200x10>>>>>>>55x8
1x200x10>>>>>>>55x8
1x200x10>>>>>>>55x8
1x200x10>>>>>>>55x8

front raise on incline bench go heavy as possible
4x25x8>>> ok my shoulders are done done done done.. urgh.... pumpville


cardio 45 min at medium intensity

k dan-o another great workout, thanks bro!!! should be able to get in a workout tomorrow before work i hope.. whats next my man??

[danp100]

arms big boy:

stretch and warm a couple of lighter sets
heavy db curl
seated hammer curls with standing str bar curl on machine
spider curl (use ez curl bar)

triceps

skull crusher
v-bar pushdowns with over db extension (75lb) 2 hands together
dips between benchs with wt on lap

abs
cardio 45min.

nice job on the car repair. always feels good to save a little $ on doing it yourself. at least the car didn't catch on fire with someone in it...

[mikeh40+]

Originally Posted by danp100

arms big boy:

stretch and warm a couple of lighter sets
heavy db curl
seated hammer curls with standing str bar curl on machine
spider curl (use ez curl bar)

triceps

skull crusher
v-bar pushdowns with over db extension (75lb) 2 hands together
dips between benchs with wt on lap

abs
cardio 45min.

nice job on the car repair. always feels good to save a little $ on doing it yourself. at least the car didn't catch on fire with someone in it...

nice looking workout dan,, get it done early in the morning so i dont miss out,
yea first time i messed with any intake manifolds or fuel injectors, was a totally pain in the ass, but hey i have like a craftsman 2,000 piece tool set plus all the other odd tools along the way, so whats the down side, take it apart and not get it back together, no loss could`nt drive it until the fuel leak was fixed,, plus the daughter and wife thought i was the man!! boo yea, go ahead break something,, lol

[mikeh40+]

ok so things are NOT going as expected right now, missed the last 2 days of training account of my crap job and no schedule, so i`m finally getting in my arm workout today which is 2 days later than i had planned, that and getting in all my cardio is a total washout, might just have to figure out a different game plan here, since cardio on this diet is key and with out a doubt i`m lacking in both right now,
this is part of my job that makes training very frustrating, with all the work your putting into helping me dan i think it may be a waste of your time, getting down to the bf% i want is going to take much longer than the 10 weeks we planned, right now i`m just sick of everything,
anyway going to do this workout then i have a dentist appointment which will take about 2-3 hours, frickin lovely day huh....
anyway not sure where i`m at right now with this diet and training, work is only getting longer and more messed up schedule wise since summer is the time all the track work starts which means more time on the train and a even worse schedule for myself.....
anyway ready to just throw in the towel right now, very disgusted with everything right now,,,,,,

[islander]

So when are we going to get some pics of said bicep vein etc.!? You always sounds so excited about your wo's I love it. Congrats on the 22 yrs! Sounds like a rough day tho. I love fixing my own car too. I know what you mean about being 'the man' fixing your own car. You know how many smiles I get even when Im just checking my oil at a gas station lol. Im learning slowly and helped put in a new alternator last week, really easy but saved 200 bux. WO's looks great! we def need some pics tho!

[mikeh40+]

Originally Posted by islander

So when are we going to get some pics of said bicep vein etc.!? You always sounds so excited about your wo's I love it. Congrats on the 22 yrs! Sounds like a rough day tho. I love fixing my own car too. I know what you mean about being 'the man' fixing your own car. You know how many smiles I get even when Im just checking my oil at a gas station lol. Im learning slowly and helped put in a new alternator last week, really easy but saved 200 bux. WO's looks great! we def need some pics tho!

thanks Islander, i really needed a few nice words today, means allot that your reading and checkin out my thread, I think tomorrow i`m going to update my pics maybe it will give me back some motivation that the last few days have sapped out of me!!

Props for getting into the car repair stuff, its not something that allot of females are into, but i give full respect for those of you that do!! your one of a kind islander, i mean, workout guru, car repair chick, over all general advice and a totally cool gal on top of it all, thanks for making me feel a bit better, just got done with my 4 hours at the dentist and really needed to read a good post!!

[danp100]

alright big boy, if your posting pics of your hot body then we need to see those wheels... leg time hot shot, whip 'em out... do it even if they're white show the definition the size we all aspire to attain. hahaha seriously, mr car repair guy this bud's for you!!!