[GeorgeT]

lookin good mike! was worried you were done logging.

[mikeh40+]

Originally Posted by chrispghmuscle

Sweeet... Gotta love the pain the wonderfull pain....soreness will set in.. love it

haha,, yea da pain da pain.. like that little dude on fantasy island,, oh wait he said da plane da plane,,

Originally Posted by GeorgeT

lookin good mike! was worried you were done logging.

thanks George, naw work has been really hectic lately, i`m still working on this body , , thanks for keeping along really appreciate it

[mikeh40+]

so the plan for today is,
take a nap, since i`ll be working around 1 a.m. get up around 6 this evening . train chest and do 45 min. of cardio..

[danp100]

here's your chest and tri routine for today:

15 pushups with db bench press
15 feet elevated pushups with incline db bench press
flat bench flies with incline flies
pushups from chest elevated position ( get 2 chairs place 12-16" apart, hands on chairs feet on the floor)

tri's

v-bar pushdown with overhead db extension
reverse grip pushdowns

abs
cardio

[mikeh40+]

15 pushups superset with db bench press
pushups x 30reps>>>>>>>>>>>>50lb dumbbell press x 8
.............x 25" ">>>>>>>>>>>>50lb x 8
.............x 15" ">>>>>>>>>>>>50lb x8
oops just read the top of this,, only 15 rep push ups... oh well... really getting pumped after the last set.....

15 feet elevated pushups super set with incline db bench press
push-ups x 15>>>>>>>>>>>>>>>>60lb x8 r
".........." x 15>>>>>>>>>>>>>>>>80...x8
".........." x 15>>>>>>>>>>>>>>>>80...x8

flat bench flies super set with incline flies
35lbx10>>>>>>>>>>>>>>>>>>>>>40x10
35""x10>>>>>>>>>>>>>>>>>>>>>40x10>>>>ouch!!!!
35""x10>>>>>>>>>>>>>>>>>>>>>40x10
35""x10>>>>>>>>>>>>>>>>>>>>>40x10

pushups from chest elevated position ( get 2 chairs place 12-16" apart, hands on chairs feet on the floor)UMM we dont have chairs in our cave.... is it ok to use a couple of boulders instead,,
3x10.... these were oddly crappy.... i had nothing left...


had to scrap tris dan,, got called out to work right when i finished up with chest..... thanks for the workout dan!!! talk to ya in a few days when i get home....

[Bigsteve]

Mike been a while since we talked but want to say good job man you are looking great.

[mikeh40+]

Originally Posted by Bigsteve

Mike been a while since we talked but want to say good job man you are looking great.

thanks Bigsteve, good to see your back posting,, hows everything going?

[Bigsteve]

Well after recent events everything is going pretty good. Back in the gym already pulled a thigh muscle I think got back in there thinking I could do what I used to. LOL wrong I couldn't but everything is cool.Glad to be back

[mikeh40+]

so i`m finally going back home at 10:00 tonight,, been a long boring day in the motel room,, not sure what the plan for workout is tomorrow,, any thoughts big Dan??

[danp100]

yep,,,, back and bi's

back
reverse grip pull down
v-bar - nuetral grip pull down with stiff arm pull downs
cable rows -str bar wide grip(high across chest) with db rows
shrugs with wide grip pulldown at 45 deg angle

bi;s

hammer curls
preacher curls with db curls brought up under chin
1 arm concentration curls no stopping between arms

calves
cardio

[mikeh40+]

ok so today is back and bis, courtesy of big Danp....
i`m in a totally crappy mood today,, just plain pissed offff at everything right now, going to take it out on the training ...... URGH!!!!!!!!!!!!!!!



back

reverse grip pull down
1x90x12
1x120x10
1x130x10
1x130x10
1x130x10



v-bar - neutral grip pull downs super set with stiff arm pull downs
1x100x10>>>>>>>>>>>>>>>>>>>>>>100x10
1x120x8>>>>>>>>>>>>>>>>>>>>>>>100x8
1x120x8>>>>>>>>>>>>>>>>>>>>>>>90x8

cable rows -straight bar wide grip(high across chest) with 1 arm dumbbell flat bench rows
1x130x10>>>>>>>>>>>>>>>>>60x10
1x140x10>>>>>>>>>>>>>>>>>75x10
1x140x10>>>>>>>>>>>>>>>>>75x10

shrugs super set with wide grip pull-downs at 45 deg angle
1x200x12>>>>>>>>>>>>>>>80x10
1x205x12>>>>>>>>>>>>>>>80x10>>>> starting to get A BIT SHAKY...
1x205x12>>>>>>>>>>>>>>>80x12
my back is now totally exhausted!! but i`m still in a pissy mood!!!!! I HATE MY FAUCKING JOB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!
bi`s

1 arm seated alternating Dumbbell hammer curls
1x45x9
1x45x8
1x45x8
1x45x8


preacher curls with db curls brought up under chin.
1x80x10>>>>>>>>>>>>>>>>>>>>25x10
1x80x8>>>>>>>>>>>>>>>>>>>>>25x8
1x80x8>>>>>>>>>>>>>>>>>>>>>25x8 got nothing left!!!

1 arm concentration curls no stopping between arms
3x30x hahaaa, not much.... 8,6,6..... k my arms are sooooo pumped

calves
seated one leg calf raises
1x75lb dumbbell seated on knee... 20 reps each leg
1x75x20 each calf
1x75x20..^^ditto
1x75x20..^^

one leg stair calf raises
1x15reps each calf
1x15""""""""
1x15"""""""""

abs>>
laying crunches super set with laying leg raises
3x15 no rest between sets

weighted cable side crunches
3x50lbs x15reps

cardio=45min

many thanks dan,
__________________

[danp100]

nice job, glad i helped kill a crappy mood. looks like you killed big man...

[chrispghmuscle]

Nice workout, similar to mine the other day.. You'll feel this one for sure.....Dan we need to talk

[MikeNYY420]

Did you type this up in between sets? That's what I used to do. For the seated hammer curls do you only do partial range of motion stopping the weights on your legs?

[GeorgeT]

doing good mike, was outta town sorry but im back now. Keep it up broski.

[mikeh40+]

Originally Posted by MikeNYY420

Did you type this up in between sets? That's what I used to do. For the seated hammer curls do you only do partial range of motion stopping the weights on your legs?

hey mike,
no for hammers i use the full range of motion,

Originally Posted by GeorgeT

doing good mike, was outta town sorry but im back now. Keep it up broski.

thanks George

[mikeh40+]

Originally Posted by chrispghmuscle

Nice workout, similar to mine the other day.. You'll feel this one for sure.....Dan we need to talk

oh hell yea chris, dan`s workouts always leave me feeling spent!!

[mikeh40+]

otta town until tomorrow, looking forward to my next workout and cardio!!

[mikeh40+]

dumbbell military press super set with standing front dumbbell raises
1x45x12>>>>>>>>>>>>>>>>1x25x12>>>>warm-up set
1x60x12>>>>>>>>>>>>>>>>1x30x10
1x75x8>>>>>>>>>>>>>>>>>1x30x8
1x75x8>>>>>>>>>>>>>>>>>1x30x8

db side lateral raise super set upright rows
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x8>>>>>>>>>>>>>>>>>>>>170x6

front raise on incline bench super set with shrugs
1x25x8>>>>>>>>>>>>>>>>>>200x10
1x25x8>>>>>>>>>>>>>>>>>>200x10
1x25x8>>>>>>>>>>>>>>>>>>200x10


abs
rope crunches super set with rope side crunches super set with leg raises
3 sets to failure no rest between supersets....


cardio 45 min

[GeorgeT]

Originally Posted by mikeh40+

dumbbell military press super set with standing front dumbbell raises
1x45x12>>>>>>>>>>>>>>>>1x25x12>>>>warm-up set
1x60x12>>>>>>>>>>>>>>>>1x30x10
1x75x8>>>>>>>>>>>>>>>>>1x30x8
1x75x8>>>>>>>>>>>>>>>>>1x30x8

db side lateral raise super set upright rows
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x8>>>>>>>>>>>>>>>>>>>>170x6

front raise on incline bench super set with shrugs
1x25x8>>>>>>>>>>>>>>>>>>200x10
1x25x8>>>>>>>>>>>>>>>>>>200x10
1x25x8>>>>>>>>>>>>>>>>>>200x10


abs
rope crunches super set with rope side crunches super set with leg raises
3 sets to failure no rest between supersets....


cardio 45 min

170lbs upright rows

[MikeNYY420]

You upright row 90lbs more than me haha. Were the DB military presses seated or standing? Seated I do the 65s, so at least I'm close yay hahah.

[rmike]

Originally Posted by mikeh40+

dumbbell military press super set with standing front dumbbell raises
1x45x12>>>>>>>>>>>>>>>>1x25x12>>>>warm-up set
1x60x12>>>>>>>>>>>>>>>>1x30x10
1x75x8>>>>>>>>>>>>>>>>>1x30x8
1x75x8>>>>>>>>>>>>>>>>>1x30x8

db side lateral raise super set upright rows
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x10>>>>>>>>>>>>>>>>>>>170x8
1x30x8>>>>>>>>>>>>>>>>>>>>170x6

front raise on incline bench super set with shrugs
1x25x8>>>>>>>>>>>>>>>>>>200x10
1x25x8>>>>>>>>>>>>>>>>>>200x10
1x25x8>>>>>>>>>>>>>>>>>>200x10


abs
rope crunches super set with rope side crunches super set with leg raises
3 sets to failure no rest between supersets....


cardio 45 min

wow bro! your log is off the hook! with your permission, id like to copy some (most LOL) of these workouts. is that cool? keep up the good work mike. you are the man!

[mikeh40+]

Originally Posted by GeorgeT

170lbs upright rows

one of my favorites buddie!!

Originally Posted by MikeNYY420

You upright row 90lbs more than me haha. Were the DB military presses seated or standing? Seated I do the 65s, so at least I'm close yay hahah.

always do my DB presses seated big guy,, could go heavier on them but with the supersets i`m shot big time,, you are one strong young man i must say, took me along time to get to where i`m at and look at you, studdly

Originally Posted by rmike

wow bro! your log is off the hook! with your permission, id like to copy some (most LOL) of these workouts. is that cool? keep up the good work mike. you are the man!

yes you may and thanks for checking out my thread

[danp100]

hey did you think to ask the orginator of the workouts, geeziod..... okay go ahead.... i don't mind... lol

[rmike]

Originally Posted by danp100

hey did you think to ask the orginator of the workouts, geeziod..... okay go ahead.... i don't mind... lol

LOL thank you very much danp, i really do appreciate it. thats excellent stuff you put together

[chrispghmuscle]

Originally Posted by danp100

hey did you think to ask the orginator of the workouts, geeziod..... okay go ahead.... i don't mind... lol

He is the master mind behind our "soreness".... ahahah

[mikeh40+]

Originally Posted by rmike

LOL thank you very much danp, i really do appreciate it. thats excellent stuff you put together

oh dont go giving dan a big head, i mean I have to do the damn work, go figure the boss is always taking the credit for the hard work of the grunts.. hahaaaaa

[rmike]

Originally Posted by mikeh40+

oh dont go giving dan a big head, i mean I have to do the damn work, go figure the boss is always taking the credit for the hard work of the grunts.. hahaaaaa

haha and thank you too mike- you definitely are doin some hard work, by the looks of its payin off too! nice work, you gonna post some more pics after this log? jw

[MikeNYY420]

Originally Posted by mikeh40+

always do my DB presses seated big guy,, could go heavier on them but with the supersets i`m shot big time,, you are one strong young man i must say, took me along time to get to where i`m at and look at you, studdly

Why thank you my good sir haha. I really don't expect to be stronger than you, I bet you could throw up the 85s for a good amount of reps. I'm not up there yet hahah. I give credit to the diet for a lot of food and recovery, my favorite part of bodybuilding has to be the nutrition precision aspect of it.

[mikeh40+]

stretch and 2 warm-up sets of curls>>preacher bar
1x100x12
1x100x12
-preacher curl super set with ez curl bar (wide grip) with db curls brought up under the chin.
1x150x8>>>>>>>>>>>>>>>>>>25x10
1x150x8>>>>>>>>>>>>>>>>>>25x10
1x150x8>>>>>>>>>>>>>>>>>>25x10
1x150x8>>>>>>>>>>>>>>>>>>25x10

- seated db curls super set with hammer curls both arms at same time
1x40x8>>>>>>>>>>>>>>>>>>>30x8
1x40x8>>>>>>>>>>>>>>>>>>>30x8
1x40x8>>>>>>>>>>>>>>>>>>>30x8

- spider curl done on incline bench.
4x30x10

triceps
skull crushers super set with rope push downs
1x135x10>>>>>>>>>>>>>>>95x10
1x155x8>>>>>>>>>>>>>>>>95x10
1x155x8>>>>>>>>>>>>>>>>95x8

v-bar push downs super set with dips between benches
1x125x12>>>>>>>>>>>>>>>>>>>>>>12
1x125x12>>>>>>>>>>>>>>>>>>>>>>12
1x145x10>>>>>>>>>>>>>>>>>>>>>>10

over head tricep rope extensions
3x105x10


abs>
rope crunches super set with leg raises super set with side crunches
3 sets to failure