My training diary

[mitchcumstein]

1-15-07

Push day

Flat bench
275x6
275x5

DB incline press
100x8x2sets

Closegrip flat bench
200x8x2 sets

Seated Db shoulder press
85x7
85x5

Dips
BWx16x2sets

Tri pushdown
100x8x2 sets

[mitchcumstein]

01-16-2007

Legs

Atg squats
warmup sets
285x6-thats all folks. legs feel like ive done 10 sets of squats already.

calf raises on 45 degree leg press
500x12x3sets

Ham curls
200x10
200x11

Out. Didnt even feel like being there.

[mitchcumstein]

1-19

Chest day

Flat bench
225x 12 x 4 sets

Incline DB press
100x8
100x7
100x6

Close grip bench
190x10x3 sets


Bumpin up the volume to more than double. I think ive been undertraining.

[mitchcumstein]

Back and Bis

Conventional Deadlifts
warmup sets
325x 8 x 3 sets

Lat pull downs
170x 8 x 3 sets

Seated rows
210 x 8 x 3 sets

DB curls
50 x 8 x 3 sets

Ez bar curls
100 x 8 x 3 sets

Good workout. Legs tomorrow.

[mitchcumstein]

Leg day

Squats
warmup sets
200x30
285x8
285x8


seatedCalves
180x 10 x 3 sets

Ham curls
200x 8 x 3 sets

[kovalaybolt17]

30 rep squat? what are you nuts?

[hrpiii]

Originally Posted by kovalaybolt17

30 rep squat? what are you nuts?

if you noticed, it was his first set, probably last of his warm-up set. My boy is strong now, don't make him mad, he'll squish you

Next time you want to play 'squats', try this. No more than 2 min. rest between sets.

225 x20
275 x15
315 x10
365 x 5
225 x15

You'll love me for it. This is my 'normal' squat routine. Then I move on to leg presses... whoo hoo!!

Looking good Mitch, nice to see you picking the volume up.

[mitchcumstein]

Originally Posted by kovalaybolt17

30 rep squat? what are you nuts?

Hahaha. It was for PJ's 200lb squat challenge. I dont normally do that but i think ill throw it in every now and then. You should try it and see how many reps you can get. Its a killer!

Originally Posted by hrpiii

if you noticed, it was his first set, probably last of his warm-up set. My boy is strong now, don't make him mad, he'll squish you

Next time you want to play 'squats', try this. No more than 2 min. rest between sets.

225 x20
275 x15
315 x10
365 x 5
225 x15

You'll love me for it. This is my 'normal' squat routine. Then I move on to leg presses... whoo hoo!!

Looking good Mitch, nice to see you picking the volume up.

Umm, i might have to adjust the weight down a little. I know i can hit 225x20 but i doubt i can hit 275x15 right afterwards.

[hrpiii]

now you see the challenging part

[mitchcumstein]

Chest day

Flat bb bench
warmup sets
275x6
250x8x 3 sets

Incline DB press
90x9x3sets

CG BB bench
200x7x3sets

[kovalaybolt17]

Originally Posted by mitchcumstein

Chest day

Flat bb bench
warmup sets
275x6
250x8x 3 sets

Incline DB press
90x9x3sets

CG BB bench
200x7x3sets

some good benchin there man. what do you max out at do you know?

[mitchcumstein]

Originally Posted by kovalaybolt17

some good benchin there man. what do you max out at do you know?

Thanks man. A couple weeks ago i hit 335 one time.

[mitchcumstein]

Back day

Rack deads(pins at knees)
warmup sets
405x8x3 sets
475x3
500x1 New PR by a longshot!

Pullups
BWx8x3 sets

BO rows
200x8x3 sets

Seated cable rows
200x9x3 sets

[mitchcumstein]

Back hurts today.

[czymex]

Originally Posted by mitchcumstein

Back hurts today.

Tough it out you wuss, damn come on bro, what do you mean your back hurts. Well actually after a back work out like that my back would feel the same. Numbers are looking sick Mitch.

[mitchcumstein]

Originally Posted by czymex

Tough it out you wuss, damn come on bro, what do you mean your back hurts. Well actually after a back work out like that my back would feel the same. Numbers are looking sick Mitch.

No, i dont mean DOMS sore. My DDD is flaring up a little but Itll be ok. It was worth it to hit the 500 mark.

[HammerTech]

Gratz on the PR, mitch...some sick looking numbers too...

[mitchcumstein]

Originally Posted by HammerTech

Gratz on the PR, mitch...some sick looking numbers too...

Thanks man. <